Intermittent Fasting Schedule?

[hammer54]

Hey Guys,

Questions about the meal timing of Intermittent Fasting. I wanted to give it a try and currently doing the 16/8 schedule. Most people I have talked with usually train at night so they fast. From like 8pm to Noon

I have to train in the morning around 5am so that is not feasible for me. My question is around timing. If I take a prework out shake it breaks my fast and my window is from like 4:00AM to Noon to eat. If I workout in a fasted state I could push my eating window to 7:00AM-3PM.

I wanted peoples opinions that have done IF, I started it with the preworkout(Schedule below) because I thought working out in 16hour fasted state would hinder my lifting, thoughts,opinions?? What would you guys consider optimal Prework before lifting or 16 fasted training?

I started it last week and this is my current Schedule, thus far I feel good, but this is my first stab at IF so figured I would ask some experts!

4:00AM (Preworkout- Protein & Fat) - Protein Shake 2 Scoops & 1Tbs of MCT oil
5:00AM-6:30 -Train
6:30-(Postworkout – Protein & Carbs) - Protein Shake 2 Scoops (Made with Coconut water, Strawberries&Blueberries)
7:30-(Meal1-postworkout – Protein & Carbs) – 6egg whites/1Whole, 2 slices of ezekiel bread or 1 cup of Oats, 2 tbls of Almond butter
10:00 (Meal2 Protein & Fat) -8oz of lean meat grassfed beef/chicken/fish, and Healthy fat source Nuts/avocado
12:00 (Meal3 Protein & Fat) -8oz of lean meat grassfed beef/chicken/fish, and Healthy fat source Nuts/avocado
12:00PM-4:00AM – 16 hour fast

Macros are coming in around 2200 cals, 80 g fat, 90-100g carbs, 230-250 Protein

BTW… Goal is I am an ex powerlifting endomorph that wants to shed some weight while keeping my as much muscle and strength as possible.

Thanks For any help!!!

[n0useforaname]

Probably not what you are looking for, but fasting or not, IF is merely an eating schedule. Some people adhere to it better because they can eat larger meals and have more of a social life. Don't think too deep into this and make your life miserable for no reason at all.. So in short, if you have a couple hundred cals during your fasting period, it won't make a difference.

[Joseph1990]

The entire reason anyone should do IF is because it is more comfortable for said person rather then a classic feeding routine. Interval your meals with this in mind and all is well considering nutrition timing should not be important to someone with your goals.

[fjlondon]

Check out the Leangains website, Martin B gives examples of different scenarios and I'm pretty sure this is covered. If I recall it correctly 10mg BCAA's just before work out and then if you want to push back the fast so that you're still able to eat your last meal at "sociable" hours then another 10mg after the workout and then break the fast with food two hours after that.

Personally I quite like I.F, it works well around my work and gym schedule but sounds like it might not suit you due to your early workout

[hammer54]

Thanks guys for all the advice, IF is something I am going to try for about a month to see how I like it.

Been doing it for about a week and feel great on it so far.

I have been taking BCAA during workout, I will def check that website out.

I was just wondering if anybody had experience doing fasted training coming off a 16hour fast. Head tells me my lifts would suffer, but then again I have never tried it.

[fjlondon]

I was just wondering if anybody had experience doing fasted training coming off a 16hour fast. Head tells me my lifts would suffer, but then again I have never tried it.

I do it. Initially it took some getting used to but your body quickly adapts. I tend not to think about food or get hungry until it's around the time to break my fast, even then sometimes I'm not as hungry as I'd expect to be. In terms of lifting and IF, I take the BCAA's before the workout. Perhaps it's pyschological, perhaps it's physical but I find it does help. Basically, if I ever have a slightly disappointing workout, I never put it down to I.F

[n0useforaname]

I was just wondering if anybody had experience doing fasted training coming off a 16hour fast. Head tells me my lifts would suffer, but then again I have never tried it.

Yeah, I've done it for about 3 years now. Fasted training is the ONLY way I'll train.. just feels better. An IF like lifestyle is decent, but again.. if you are in the middle of your "fasting period" and want a sandwich.. eat it. The whole premise of this eating protocol is to eat larger meals and being able to fit in more calorie dense foods in your eating window.