IF: Part Three

[Emma-Leigh]

Written by Emma-Leigh and determined4000

IF (http://en.wikipedia.org/wiki/Intermittent_fasting) is a dietary protocol that has been around for many years. In basic terms it involves alternating periods of 'feeding' with 'fasting'.

This form of eating has recently been popularized by Martin Berkhan, and his website containing many details and information and articles can be found here. http://www.leangains.com/.

However, there are many other protocols out (Warrior Diet / IF / Eat Stop Eats / Alternate Day Fasting / 5 and 2 / etc etc) and some further readings on these can be found in the following links:
http://www.precisionnutrition.com/in...asting/summary
http://stronglifts.com/eat-stop-eat-...asting-review/
http://www.telegraph.co.uk/lifestyle...ve-longer.html
http://liftstuff.blogspot.com.au/201...t-fasting.html
http://articles.elitefts.com/nutriti...p-or-big-hype/
http://www.theiflife.com/intermitten...-start-part-i/

Please spend some time reading the articles on these websites as it will answer many of your questions and you can better understand what IF truly is.

Remember IF is not a magic bullet. Meeting calorie and macro requirements, along with proper training reign supreme in achieving your fitness goals. The primary reason for choosing an IF eating protocol should be personal preference in terms of eating patterns, meeting macros and workout performance.

The previous IF thread (part two), can be found here: http://forum.bodybuilding.com/showth...hp?t=131542323
And Part 1 here: http://forum.bodybuilding.com/showthread.php?t=3587831

[Hamzzza]

1rd, IN!

[MinisterOfLust]

1st or 2nd

[biggquis]

So do you guys keep this up 7 days a week, all year? I usually go out to eat Sundays after Church, so my fast is only about 12 or so hours that day

[Verint]

In on 1st page!

[DuhLayKnee]

So do you guys keep this up 7 days a week, all year? I usually go out to eat Sundays after Church, so my fast is only about 12 or so hours that day

I have days like that. Usually 2-10pm eating windows. But if it conflicts too much socially I just watch my calories for the day.

[neddo]

In for more micromanaging.

[clapp22]

In for more micromanaging.

LMAO! People sometimes over think it! Its not like ketosis. Miss a day of fasting, no biggie just keep it in your macros, or fast 7 days a week and keep it in your macros.

[KevJr88]

In for more over-complication of simple ideas.

[fitmember]

so how would I set up my diet for IF???

Like whats some IF foods??

notsrs


I love IF been doin it for about 8 months now

[derekwalter]

In on 1rd page!

[Grufzar]

Hi there I decided to go and try the leangains/IF route because it fits better into my schedule. I've been doing it for about a week now. Eating 3 meals a day works better for me then 6 small meals which I had been doing for the past year or so. I just had a few questions about macro.

I am a 25 year old male, 6', 205 lbs and 22% body fat
Using the Katch-McArdle method I calculated the following;

BMR = 1937
Total Requirement = 3099
Lose weight taking off 15% would put me at = 2634

Macros:
Proteins: 230g
Fats: 82g
Carbs: 244g

My goal is to get down to the 8% to 10% body fat range. Now using the IF calculator from 1percentedge. My macros are a tab bit off from what I calculated. I understand about the carb cycling on workout days on less on rest days. I was looking at doing -30/-10 split to help jump start some fat loss. Not sure if I should be going that route or just do -20/0. I understand on rest days your first meal you want to be the largest trying to aim to 30% to 40% of your totals. What about workout days do I want to shoot for 50% of my total? I eat 3 meals a day and break fast around 1pm.

IF calculator with a -30/-10 split

Rest days
2105 calories

Macros:
Protein: 205g
Fats: 71g
Carbs: 160g

Workout Days
2706 calories

Macros:
Protein: 205g
Fats: 104g
Carbs: 235g

TLDR: Totals for postwork out meal for breaking fast, -30/-10 split for faster body fat loss?

Thank you!

[biggquis]

LMAO! People sometimes over think it! Its not like ketosis. Miss a day of fasting, no biggie just keep it in your macros, or fast 7 days a week and keep it in your macros.

Absolutely agree with you. My post was more about the mental aspect of changing your feeding time I suppose. I usually eat between 4pm and 12 midnight. On a typical
Sunday, I'll eat lunch maybe around 12 or 1pm. Every single time, I end up getting hungry the next day at around 12 or 1 like clockwork, and have to actively force myself to drink water or tea. Other than that, I never get hungry before the proper time

[clapp22]

Absolutely agree with you. My post was more about the mental aspect of changing your feeding time I suppose. I usually eat between 4pm and 12 midnight. On a typical
Sunday, I'll eat lunch maybe around 12 or 1pm. Every single time, I end up getting hungry the next day at around 12 or 1 like clockwork, and have to actively force myself to drink water or tea. Other than that, I never get hungry before the proper time

I am experimenting between 6-8 hour windows. Some days I do split day workouts. Fasted AM then PM workouts. I like to eat after the PM workouts. Some nights I have school and dont do 2 a days so I shut my window down earlier those nights before I go to school. I have not noticed much of a difference as I usually always break my fast the same time every day. Thats what I love about IF. You can make it your own as long as you follow the basic principles. By far the easiest way I have found to eat.

[nbedoya]

in for later

[KeepNitFRESH]

In 4 awesomeness

[smallboy2012]

if i drink musclepharm assault, will it break fast?

[clapp22]

if i drink musclepharm assault, will it break fast?

No. Assault only has 40 cal per serving. Martin says its okay to consume under 50 cals without breaking the fast. This is for things like creamer with your coffee or pre workouts, or bcaa'. He also says fasting is a process and that ingesting those small amount of calories won't diminish the benefits of the fast. hope that helps!

[Dannybee123]

Yo.

So I've been tweaking my diet here and there for a little while now, and although I've seen some weight gain... I can't seem to find the right formula for a steady .5/1lb weekly gain... what do you guys think of this:

Rest Day: 2400 cals
C 190g / P 225g / F 85g

Workout Day: 3200 cals
C 440g / P 200g / F 65g

I lift 5/3/1, x3 a week. I do HIIT cardio once or twice a week or 60-90 mins of Muay Thai once or twice a week, either way I do x2 'cardio' workouts a week on rest days from lifting. I calculate the amount of calories burned in these cardio sessions and add them on for the day, so I still end up at the 2400 cal mark.

I dunno whether to up my rest day or lifting day calories... or both?

Opinions welcome...

[HeidiGregory]

I'm new to these forums...what does the short comments mean at the beginning of this thread? I don't get it? Anyway, I'm extremely interested in trying IF...need to lose some major fat in the next 12-14 weeks. Can I eat 2 eggwhites when I first wake up, and then eat my real meal in the evening? I do my weights at night. I noticed someone mentioned keeping it under 50 calories. I don't have any other protein that's under 50 calories. And right now I'm deployed in Afghanistan so I'm limited to the food in the chowhall. Help please?

[clapp22]

I'm new to these forums...what does the short comments mean at the beginning of this thread? I don't get it? Anyway, I'm extremely interested in trying IF...need to lose some major fat in the next 12-14 weeks. Can I eat 2 eggwhites when I first wake up, and then eat my real meal in the evening? I do my weights at night. I noticed someone mentioned keeping it under 50 calories. I don't have any other protein that's under 50 calories. And right now I'm deployed in Afghanistan so I'm limited to the food in the chowhall. Help please?

50 calories isn't meant for "food". The best advice I can give is to go to leangains.com and read everything. Just remember IF isnt magic, just another strategy for diet adherence. Good luck!

[HeidiGregory]

50 calories isn't meant for "food". The best advice I can give is to go to leangains.com and read everything. Just remember IF isnt magic, just another strategy for diet adherence. Good luck!

Will do! Thank you greatly!

[clapp22]

Yo.

So I've been tweaking my diet here and there for a little while now, and although I've seen some weight gain... I can't seem to find the right formula for a steady .5/1lb weekly gain... what do you guys think of this:

Rest Day: 2400 cals
C 190g / P 225g / F 85g

Workout Day: 3200 cals
C 440g / P 200g / F 65g

I lift 5/3/1, x3 a week. I do HIIT cardio once or twice a week or 60-90 mins of Muay Thai once or twice a week, either way I do x2 'cardio' workouts a week on rest days from lifting. I calculate the amount of calories burned in these cardio sessions and add them on for the day, so I still end up at the 2400 cal mark.

I dunno whether to up my rest day or lifting day calories... or both?

Opinions welcome...

Trying increasing your current daily intake by 250 calories. That should increase you by another .5 lbs. I heard someone say I would rather decrease my input (macros) than increase my output (cardio). That was for weight loss, maybe reverse it so you can increase your input (macros) and decrease your output (cardio). Just my thoughts. Good luck on the gains. I wish I was trying to gain. Cutting sucks...

[clapp22]

Will do! Thank you greatly!

I forgot to mention, Thank You for your service! Thanks for all you guys do!

[NikBB29]

In for when I cut

[smallboy2012]

No. Assault only has 40 cal per serving. Martin says its okay to consume under 50 cals without breaking the fast. This is for things like creamer with your coffee or pre workouts, or bcaa'. He also says fasting is a process and that ingesting those small amount of calories won't diminish the benefits of the fast. hope that helps!

thanks.

[illriginalized]

In!

[zoghdani]

In!!

[santal0l]

IN! IF has been a huge help to me on my cut

[clapp22]

Is anyone else doing leangains AM workout protocol and then eating past noon, using BCAA's between workouts and 1st meal? I want to know if there is any difference in brands of BCAA's? I have tried quite a few. Other than making sure its 10g of BCAA per serving is there any that are better than others? I really like the grape Amino-x by BSN and the green apple explosion by Scivation.