IF: Part Three

[saw7988]

Blue Raspberry Xtend tastes like heaven.

[Ali18]

OK this is how I'm doing it. Baring in mind I have College 8-5 on Thursday and 8-4 on Fridays, and work 12pm-10.30pm on Saturdays and 12pm-8pm Sundays. I workout Monday/Wednesday/Friday, following the AllPro's beginners workout

Monday-Wednesday
11am Wake up; Tea
3.00pm 10g BCAA
3.15pm AllPro's Beginner Workout
Break fast; 4.30pm PWO Meal + (Plus food being consumed during feeding window)
10pm Final Meal

Thursday (Rest Day)
7am Wakeup; Tea
2pm Break Fast; Tuna Sandwhich
6pm Large Meal
9pm Final Meal
10.30pm Protein Shake

Friday (Final workout day)
7am Wakeup; Tea
3pm 10g BCAA
3-4 All Pro's Workout
5pm Post workout mean
9pm Final Meal
10pm Protein Shake

Basically, as you can see I am fasting for an hour longer due to college. Will this be detrimental? Also, I get up from bed earlier on Thursday and Friday, however the fasted + eating state times stay generally the same (Friday just fasting for an 1hr longer)

[clapp22]

OK this is how I'm doing it. Baring in mind I have College 8-5 on Thursday and 8-4 on Fridays, and work 12pm-10.30pm on Saturdays and 12pm-8pm Sundays. I workout Monday/Wednesday/Friday, following the AllPro's beginners workout

Monday-Wednesday
11am Wake up; Tea
3.00pm 10g BCAA
3.15pm AllPro's Beginner Workout
Break fast; 4.30pm PWO Meal + (Plus food being consumed during feeding window)
10pm Final Meal

Thursday (Rest Day)
7am Wakeup; Tea
2pm Break Fast; Tuna Sandwhich
6pm Large Meal
9pm Final Meal
10.30pm Protein Shake

Friday (Final workout day)
7am Wakeup; Tea
3pm 10g BCAA
3-4 All Pro's Workout
5pm Post workout mean
9pm Final Meal
10pm Protein Shake

Basically, as you can see I am fasting for an hour longer due to college. Will this be detrimental? Also, I get up from bed earlier on Thursday and Friday, however the fasted + eating state times stay generally the same (Friday just fasting for an 1hr longer)

Remember that IF is a form of diet adherence and can be adaptable to what works for you. Some people fast 16/8, I fast 18/6, some do 20/4. It is just really up to you. So no it is not detrimental. It also works if you need to break the fast earlier one day, or extend a little longer on the other. Its really just another way to keep adherence to your daily macros and calorie requirements. Good luck. I love IF.

[Ali18]

Remember that IF is a form of diet adherence and can be adaptable to what works for you. Some people fast 16/8, I fast 18/6, some do 20/4. It is just really up to you. So no it is not detrimental. It also works if you need to break the fast earlier one day, or extend a little longer on the other. Its really just another way to keep adherence to your daily macros and calorie requirements. Good luck. I love IF.

Should I only be consuming BCAA prior to training if I'm training in a fasted state? Are there any other times I should be consuming BCAA?

[Schultzy85]

Should I only be consuming BCAA prior to training if I'm training in a fasted state? Are there any other times I should be consuming BCAA?

Based on your layout, and Martin Berkhan's advice, you only need BCAA's pre workout, as your first meal is straight after your workout. If you trained, say, early morning, but didn't eat until 12, then Maritn recommends (I think) another 10g of BCAA's every two further hours of fasting.

That's just Berkhans recommendations though, there are arguments for and against BCAA's during the fast, but I'm certainly no expert on this.

[mehcba]

I have been experimenting with IF for the past 3 days, just to test the waters.

I am finding it hard to get my required protein in 3/4 meals...I am use to a 5/6 meal program. I usually break my fast with something small, maybe a chicken sandwich, gym, then 2 big meals. My meals are circa 1000kcals and protein in each maybe 60-70g I am aiming for 220/day.

What are the thoughts of taking extra whey shakes w/water outside the window to enable me to hit my protein levels? Or is it important to keep everything within the 8hr window?

[ArabAesthetic]

I have been experimenting with IF for the past 3 days, just to test the waters.

I am finding it hard to get my required protein in 3/4 meals...I am use to a 5/6 meal program. I usually break my fast with something small, maybe a chicken sandwich, gym, then 2 big meals. My meals are circa 1000kcals and protein in each maybe 60-70g I am aiming for 220/day.

What are the thoughts of taking extra whey shakes w/water outside the window to enable me to hit my protein levels? Or is it important to keep everything within the 8hr window?

You only consume calories within your eating windows, If you're going to have protein shakes out of it, you'll be breaking your fast.
Just try to include as much high protein foods as u can into your 4 meals within your feeding window, doesn't matter even if it was 120g of protein in one sitting.

[ArabAesthetic]

Starting my 3rd week on IF now.

Did any of you got a success in losing stubborn fat with intermittent fasting? I read all about it on leangains.com and other places.
But I want to know if any of u brahs have successfully got rid of that last stubborn fat around lower abs and love handles.

[Bronzzi]

I have been experimenting with IF for the past 3 days, just to test the waters.

I am finding it hard to get my required protein in 3/4 meals...I am use to a 5/6 meal program. I usually break my fast with something small, maybe a chicken sandwich, gym, then 2 big meals. My meals are circa 1000kcals and protein in each maybe 60-70g I am aiming for 220/day.

What are the thoughts of taking extra whey shakes w/water outside the window to enable me to hit my protein levels? Or is it important to keep everything within the 8hr window?

I usually fast for 17-18 hours then have my workout then my break fast with meal containing around 700 carbs 70 protein and then about 2 hours after that my second and last meal consisting mainly protein, around 140 g.

[mehcba]

Thanks for your advice guys, very helpful. Think I will take whey shakes along with my meals.

One other thing, I really want to make sure I get my calories intake correctly, as I am starting my cut soon. First time doing these calculations, want to make sure I'm doing this right.

I'm currently 6ft, 200 pounds circa 15%bf...using the Katch-McArdle formula, I calculated my BMR at 1656 x 1,2 (desk job here, 1 hour in the gym 5 days a week, 23 hours doing not much else) - 1987kcals TDEE

Seems a little low to me, for my height/size, am I on the right path? 1700kcals/day...

Any help much appreciated.

[Ali18]

Based on your layout, and Martin Berkhan's advice, you only need BCAA's pre workout, as your first meal is straight after your workout. If you trained, say, early morning, but didn't eat until 12, then Maritn recommends (I think) another 10g of BCAA's every two further hours of fasting.

That's just Berkhans recommendations though, there are arguments for and against BCAA's during the fast, but I'm certainly no expert on this.

Saturday and Sunday are my rest days, however I have a part time job on those days where I work in a supermarket and do quite a bit of lifting of heavy-ish stuff. Would it be a good idea to take BCAA in the day, just so the lifting doesn't harm my muscle recovery

I know it sounds like a stupid question, I just want to make sure I'm doing everything right and nothing is detrimental Lol

[RichL1982]

Been skimming through leangains and the IF threads. A lot of good info and a lot more I need to read. Just wanted some feedback on how I plan on approaching this and what are your thoughts?

Going to start on Monday. Wanting to start with 2500 calories 180-200protein/90-100g F/ Rest carbs

Anyway, I work the early **** either 3am-11am or 4am-12:30pm or 5am-1:30pm which then what ever time I get off I will goto the gym and do my workout. I want to do a 18/6 fast/feed. I dont know if I missed it or not but there is no reason for a Pre or Post workout meal? If not, would a fast between 9pm-3pm(18 hours) and a feed between 3pm-9pm be OK? Assuming that is fine as long as I hit my macros. Is there anything im missing or is it just that easy?

[The Solution]

If you eat in an 8 hour window your fine

Regardless of what 8 hours it does not matter
If you want a 6 hour feeding window great that is personal preference

It's meant to make your "lifestyle "

Easier!!!

[BronyBrah]

any science trials?

[OoChadwickoO]

I dont know how you guys break your fast with a small meal, i rather work out fasted and break my fast a couple hours later with a large meal. Just me.

[apace]

Anyone tried the Renegade diet ?
if yes did you have any success with it before i get the book

[KevJr88]

I have been experimenting with IF for the past 3 days, just to test the waters.

I am finding it hard to get my required protein in 3/4 meals...I am use to a 5/6 meal program. I usually break my fast with something small, maybe a chicken sandwich, gym, then 2 big meals. My meals are circa 1000kcals and protein in each maybe 60-70g I am aiming for 220/day.

What are the thoughts of taking extra whey shakes w/water outside the window to enable me to hit my protein levels? Or is it important to keep everything within the 8hr window?

It really doesnt matter. In all reality, unless you weigh 260+, 220g of protein is more than enough.

[Schultzy85]

Saturday and Sunday are my rest days, however I have a part time job on those days where I work in a supermarket and do quite a bit of lifting of heavy-ish stuff. Would it be a good idea to take BCAA in the day, just so the lifting doesn't harm my muscle recovery

I know it sounds like a stupid question, I just want to make sure I'm doing everything right and nothing is detrimental Lol

I don't think it will make too much difference mate. If you want, take them, I don't think it will break your fast. I'd personally save your money....

[derekwalter]

It really doesnt matter. In all reality, unless you weigh 260+, 220g of protein is more than enough.

He was asking about the whey OUTSIDE his window, so no... Take them during your eating window. But yes, at 200lbs at 15%bf, he can probably go more at 170-200g protein

[droalex]

Are there any benefits of doing fasted training vs doing IF with training with one meal already eaten? In terms of one being more effective in loosing weight.

[Backon]

Are there any benefits of doing fasted training vs doing IF with training with one meal already eaten? In terms of one being more effective in loosing weight.

No benefits in my opinion, it's the same.

[The Solution]

Are there any benefits of doing fasted training vs doing IF with training with one meal already eaten? In terms of one being more effective in loosing weight.

Fasted training or a pre-workout meal training wont help with losing weight. Your caloric deficit and the amount of a deficit you set will determine loosing weight. Personal preference on the fasted training. Do what suits you better and gives you better gym performance.

[Lionology]

In 4 later

[droalex]

Fasted training or a pre-workout meal training wont help with losing weight. Your caloric deficit and the amount of a deficit you set will determine loosing weight. Personal preference on the fasted training. Do what suits you better and gives you better gym performance.

Any other added benefits of fasted morning training? I figured your preworkout will hit you harder.

[mehcba]

Thanks for the advice, much appreciated.

What are peoples thoughts on different windows daily? I work and train different hours most days - so for example, yesterday I fasted from 1-9pm with a workout at 7pm, and last meal at 8.30pm or so.

Today however, I won't be able to make it until the gym until after 8pm, so will be eating after 9pm. So, outside my 8hr window if I were to break my fast at 1pm - if I fast until 2pm today, then I will have fasted for 17 hours.

Or am I over thinking it?!

[The Solution]

Any other added benefits of fasted morning training? I figured your preworkout will hit you harder.

Personal preference, yes the pre-workout will hit harder. Some find it optimal to themselves, so thats why they continue it, some train better with a pre-workout meal. Trail and error is the winner here.

[KevJr88]

He was asking about the whey OUTSIDE his window, so no... Take them during your eating window. But yes, at 200lbs at 15%bf, he can probably go more at 170-200g protein

It still doesnt matter. There's no "magic" involved in IF. If he is having problems getting the nutrients he needs, he either need to eat outside, or extend his window. It's simple.

[krazykay5487]

I read that IF is not recommended if you have a 9-5. Anyone tried this and have any feed back?

[JaxLifter]

I read that IF is not recommended if you have a 9-5. Anyone tried this and have any feed back?

I've read that it's GREAT for someone with a well structured schedule like that! Martin has a protocol for someone who can work out around noon and break fast immediately after, and for the person who can't hit the gym until after work, say around 4-6pm, where one meal is eaten before hand. Personally, I've been eating this way for a long while and I could be the poster child for calories in vs. calories out. IF isn't some magic spell that, if you skip breakfast but stuff your face all day long with whatever you want, you'll magically reach single digit bf%. In the LeanGains guide, he says point blank "you will have to count caloires".

For me, I enjoy not having to worry first thing in the am about what I'm having for breakfast. Do I have time to eat it? I just get washed, dressed and I'm out the door! Hit the gym around noon, then eat! Very easy to STAY CONSISTENT which is the cornerstone of every successful eating plan/diet.

[The Solution]

I read that IF is not recommended if you have a 9-5. Anyone tried this and have any feed back?

Says who?

right from the main site and the leangains guide article:

One pre-workout meal

This is the most common setup for my younger clients that are still in college or have flexible working hours.

Sample setup

12-1 PM or around lunch/noon: Pre-workout meal. Approximately 20-25% of daily total calorie intake.
3-4 PM: Training should happen a few hours after the pre-workout meal.
4-5 PM: Post-workout meal (largest meal).
8-9 PM: Last meal before the fast.


Two pre-workout meals

This is the usual protocol for people with normal working hours.

Sample setup

12-1 PM or around lunch/noon: Meal one. Approximately 20-25% of daily total calorie intake.
4-5 PM: Pre-workout meal. Roughly equal to the first meal.
8-9 PM: Post-workout meal (largest meal).


http://www.leangains.com/2010/04/leangains-guide.html