Intermittent Fasting for Strength Training and Fat Loss

[belmont316]

This is how I been doing it:

7am - 15g whey isolate w/water
(School)
~3pm - 3/4 lb of ground turkey meat on a wheat bun, 1 slice of cheese, 2 cups 1% milk
- Work out 3:15 to 4-4:45 - (intrawork out Gatorade/15g whey isolate)
4-5pm 3/4 lb ground turkey meat on a wheat bun, 2 cups 1% milk, hummice w/pretzels,
7pm - 1/4 lb 95% lean ground pork, 2 wheat mcmuffins, 2 eggs w/water (if i am hungry)
9-10pm 25g blended prot

or sometimes

7am - 15g whey isolate
school
3pm - 40-50g protein w/ 1/2 cup oats 2 cups 1% milk, banana
work out
4-5pm - 1lb ground turkey, slice of cheese, 2-4 cups 1% milk, on wheat bun
7pm - 1/4lb ground turkey mixed w/salsa in tortilla w/tapitio
9-10pm - 25g blended protein

Thoughts, comments?

[CutItUp9759]

Martin is not really explicit about cheat meals, does anyone know what the policy is on this for LG?

Started LG on Monday, and I had absolutely no temptation to cheat... not even TEMPTATION, up until maybe today which is a record. I had my last cheat meal last Saturday.

Wondering if weekly is cool, bi-weekly, or even less often? Keep in mind I am high BF%.

[chuntbaby]

This is how I been doing it:

7am - 15g whey isolate w/water
(School)
~3pm - 3/4 lb of ground turkey meat on a wheat bun, 1 slice of cheese, 2 cups 1% milk
- Work out 3:15 to 4-4:45 - (intrawork out Gatorade/15g whey isolate)
4-5pm 3/4 lb ground turkey meat on a wheat bun, 2 cups 1% milk, hummice w/pretzels,
7pm - 1/4 lb 95% lean ground pork, 2 wheat mcmuffins, 2 eggs w/water (if i am hungry)
9-10pm 25g blended prot

or sometimes

7am - 15g whey isolate
school
3pm - 40-50g protein w/ 1/2 cup oats 2 cups 1% milk, banana
work out
4-5pm - 1lb ground turkey, slice of cheese, 2-4 cups 1% milk, on wheat bun
7pm - 1/4lb ground turkey mixed w/salsa in tortilla w/tapitio
9-10pm - 25g blended protein

Thoughts, comments?

Just curious but Why are you having protein at 7am ?

[belmont316]

Just curious but Why are you having protein at 7am ?

just to suppress my hunger pangs until the EC kicks in

[jdinolfo]

Are those of you on leangains for more than 6 weeks beginning to see you BF % decrease ad muscle increase or at least remain the same? I would live to see some progress pics of our BB.com members on leangains. Finished my food shopping, tomorrow meal prep and figuring out my weights for my training session. Then I am 100% ahead on Monday. I'll post pics to my profile along with weight in 3 week intervals. This informative thread help me tremendously. Thanks so much!

Been on for about 5 weeks now and just uploaded a progress pic on bodyspace this morning.

Don't know if it shows the results you are looking for, but I am very happy with my results so far.

BF has definitely decreased and muscle has definitely increased. I don't have an updated BF % (will have tomorrow) but I know it has gone down.

[chuntbaby]

Martin is not really explicit about cheat meals, does anyone know what the policy is on this for LG?

Started LG on Monday, and I had absolutely no temptation to cheat... not even TEMPTATION, up until maybe today which is a record. I had my last cheat meal last Saturday.

Wondering if weekly is cool, bi-weekly, or even less often? Keep in mind I am high BF%.

LG is a way of eating / lifestyle. Your macros and food choices really don't change although whilst bulking I add A little low fat ice cream to make up some cals / carbs in my post workout meal just because of the volume of 175g of startchy carbs can be alot to eat at once . If u think u can handle a cheat meal go for it but if ur a high body fat and trying to cut I wouldn't recommend it right away. Just do a weekly refeed on ur heaviest workout days

[jdinolfo]

Martin is not really explicit about cheat meals, does anyone know what the policy is on this for LG?

Started LG on Monday, and I had absolutely no temptation to cheat... not even TEMPTATION, up until maybe today which is a record. I had my last cheat meal last Saturday.

Wondering if weekly is cool, bi-weekly, or even less often? Keep in mind I am high BF%.

Yea, I haven't found anything either, but I have been having a cheat meal every week without any negative results.

[kasparaitis]

Is anybody else using this approach to add lean mass? Also, is anyone doing this with a 3,500kCal diet?

[chuntbaby]

just to suppress my hunger pangs until the EC kicks in

U might b breaking the fast tho and not getting 100% optimal results (no idea if that amount of protein would or not just my opinion). Try drinking green tea or get bulk flavored bcaas and drink 10g of those ... Ur body might b uset to having that protein in the Morning so that's why ur hungry then.

[PBateman2]

EPIC new post

How To Walk The Talk and Unlock Your True Potential

Great read. Thanks for posting!

Id tell you to increase protein 25g and drop carbs back to 125

X2!

Whats your favorite calorie dense carb meals ? Im consuming 3200 cals, sometimes its easier than other in 8 hours but i take no shakes or supplements for calories all real food.

Damn I wish I could hit all my cals/macros through whole foods. I tried a few times and failed miserably..lol. Props to you.

Calorie dense carb meal - one of my favs - egg/cheese bagel sandwich, 20oz of chocolate milk, and about 10oz of pineapple.

Could always dose up oats - add fruit, milk, a little honey, etc...

MMMMMMMMmmmmmmmmm.......

Weird Q...could use some help from fellow IF'ers!

I have a powerlifting meet coming up on February 26th. It's very important that I make weight for this day.

What I've noticed with IF, is that I seem to weigh more in the mornings, due to the fact that all my food is eaten before bedtime. When I split up meals during the day, I tend to be lighter by morning time just because I don't have a bunch of food and water sitting in my stomach.

My question is, being 3 weeks out from my meet and having to keep a very close eye on my weight, do you think it would be better to switch to smaller meals to be able to gauge weight progress more efficiently? Because I know if I happen to eat some carbs one night that can send my weight shooting up another 4 lbs. by the next day, and I want to avoid any mishaps. I want to also prevent having to cut more water weight than is absolutely necessary.

Any thoughts are much appreciated!

I agree with .aeterna and would just drop IF a week prior to you event. Play with carbs, sodium, water, etc.. and nail your weigh-in.

GL on your comp! Hope ya KIIIIIIIIIIIIIIIIIIIIILL IT!

I felt like dying when I was eating my PWO meal. It was only 700 calories too. Fuuuuuuuuuuuuuuuuuuuuuuuu

Waaaat?!!!!!! You gotta hit the 4 digit calorie PWO meals. Thats when all the fun starts

Hey guys,

I've been doing Lean Gains for around a month now with some fantastic results!

I would like to know what macro nutrient breakdown you guys are using for your training days and non-training days.

I haven't seen Martin mention any numbers, just training day - high carb/protein low fat, non training day - low carb/high protein high fat

I think my macro's may have been a little off as I may have over exaggerated the high/low of fat and carbs.. Haha

So far I've been using 45p/40c/15f training days and 55p/10c/35f non training days.

How does this look to you guys and compare to your own macros?

Your body is gonna "el o el" at those ratios.

Read here to get an accurate estimation of your calorie/macro needs:

http://forum.bodybuilding.com/showth...hp?t=121703981

Lifting Days
Calories: 2027-2127 calories (up to 100 calories come from salad dressing)
Protein: 189 grams
Carbs: 166 grams
Fat: 57-66 grams

Non-lifting Days
Calories: 1832-1932 (up to 100 calories come from salad dressing)
Protein: 182 grams
Carbs: 97 grams
Fat: 56-65 grams


R these macros fine?

What are your current stats? Goals? Training scheme?

Martin is not really explicit about cheat meals, does anyone know what the policy is on this for LG?

Started LG on Monday, and I had absolutely no temptation to cheat... not even TEMPTATION, up until maybe today which is a record. I had my last cheat meal last Saturday.

Wondering if weekly is cool, bi-weekly, or even less often? Keep in mind I am high BF%.

Entirely your decision.

If youre cutting, just make sure your cheat meal doesnt interfere with your overall weekly deficit to the point that it hinders fat loss.

If bulking, I wouldnt be as concerned.

[Dameem]

Well, took my body measurements today with a machine which is very close in terms of results to a DEXA scan. The last one was about 1 month and 1 week ago.
my weight went up 1lbs. negligible muscle and fat gain. that's awesome. If I wanna break down my macro nutrients, I would say they would go along the line:

35F/45C/20P
I would also assume that most days I was on a 500Kcal deficit, except for m/b 4 or 5 days where I probably was around 2,000Kcal above BMR.
Most of my meals were bought at a petrol station, not very clean food, except for adding some fruits, yogurt, and milk.
So what do we learn from this. I think we learn that protein is king. If you wanna loose weight, make protein a priority and minimize everything else.

[Brofessional]

Couple of questions for a newb to IF:

1) I'm cutting right now with a basic high protein/moderate carb/low fat diet following Layne's article on here right now eating 2900 cals a day. With IF I would just simply fast for 16 hours and eat that same 2900 cal amount in the 8 hour feed window period correct?

2) What exactly is it that makes the intermittent fasting concept work so well? What exactly goes on during these fasting and "binging" windows that is so different than a normal diet (fat loss)? I've only had a short time to read today so I may have easily skipped such an obvious question being answered in an article somewhere.

Thanks

[murphy27]

Is anybody else using this approach to add lean mass? Also, is anyone doing this with a 3,500kCal diet?

Hey bro I am man usually around 3200-3600 calories daily, results are amazing and the fasted lifts are something you wish you've tried sooner, I eat all real food with no supplements so it can be done !

[vanessaromeo]

Couple of questions for a newb to IF:

1) I'm cutting right now with a basic high protein/moderate carb/low fat diet following Layne's article on here right now eating 2900 cals a day. With IF I would just simply fast for 16 hours and eat that same 2900 cal amount in the 8 hour feed window period correct?

2) What exactly is it that makes the intermittent fasting concept work so well? What exactly goes on during these fasting and "binging" windows that is so different than a normal diet (fat loss)? I've only had a short time to read today so I may have easily skipped such an obvious question being answered in an article somewhere.

Thanks

google "Eat Stop Eat" by Brad Pilon. its very informative as to the actual biological process thats occurring during IF. It's VERY informative

[chuntbaby]

Hey bro I am man usually around 3200-3600 calories daily, results are amazing and the fasted lifts are something you wish you've tried sooner, I eat all real food with no supplements so it can be done !

Damn straight on the fasted lifting and how nice it is to put back the cals at once. Mines 3000 on hypertrophy 3500 on power and 2500 on off/cardio days. So just alittle less than yours but still amazing the amount of real food in one sitting has me asking should I really be eating this much haha

[coopermax]

I asked this in the regular nutritional forum and got a few responses....

I cannot seem to find any consistent nutritional info on Top Round Beef...every site seems to say something different...

anyone eat enough top round beef that you have some nutritional info...? what do you guys use

[CutItUp9759]

What are your current stats? Goals? Training scheme?.

6 feet tall, 218 lbs, roughly 25-30% BF. Goal is to cut ATM long term goal is to add muscle mass to that future cut frame.

Calculated my maintenance to be about 2500, jw about the macros that I posted if they were right for LeanGains.

I am using Max-OT training for lifts, light cardio 45 min 3x/week.

[murphy27]

Damn straight on the fasted lifting and how nice it is to put back the cals at once. Mines 3000 on hypertrophy 3500 on power and 2500 on off/cardio days. So just alittle less than yours but still amazing the amount of real food in one sitting has me asking should I really be eating this much haha

Yes It does lol you almost feel guilty till the morning your arise and are leaner than the day before !

[NotHereOrThere]

Alright I hit it today. A good day focusing on deads and assistance lifts following, with 20 min of low intensity rowing at the end.
First meal down.
2 Whole eggs, 3/4 cup egg whites.
1/8 cup of low fat cheese
3 slices whole grain whole wheat bread
4 strips turkey bacon
1 entire sweet potato cooked in olive oil
1 1/2 scoops ON Whey with water

That was one HUGE PWO meal.

[Invented]

Couple of questions for a newb to IF:

1) I'm cutting right now with a basic high protein/moderate carb/low fat diet following Layne's article on here right now eating 2900 cals a day. With IF I would just simply fast for 16 hours and eat that same 2900 cal amount in the 8 hour feed window period correct?

Basically. There are some other details depending on when you train but that's the gist of it.

[coopermax]

Basically. There are some other details depending on when you train but that's the gist of it.

leangains.com has your answers

[.aeterna]

Are those of you on leangains for more than 6 weeks beginning to see you BF % decrease ad muscle increase or at least remain the same? I would live to see some progress pics of our BB.com members on leangains. Finished my food shopping, tomorrow meal prep and figuring out my weights for my training session. Then I am 100% ahead on Monday. I'll post pics to my profile along with weight in 3 week intervals. This informative thread help me tremendously. Thanks so much!

ive lost 2lbs of fat (down 16-14% BF)

strength is STILL going up (hit 2.5x bw deadlift for the first time ever and a high full squat clean today). so my assumption is that the muscle loss has been minimal. this is on a 300-500 cal deficit diet as well.

i am having zero hunger pains. absolutely no temptation to cheat, not even random munching on **** like my old traditional cut . IF is the best lifestyle choice ive ever made...

Martin is not really explicit about cheat meals, does anyone know what the policy is on this for LG?

Started LG on Monday, and I had absolutely no temptation to cheat... not even TEMPTATION, up until maybe today which is a record. I had my last cheat meal last Saturday.

Wondering if weekly is cool, bi-weekly, or even less often? Keep in mind I am high BF%.

if you're a high eating high protein diet within ur 8 hour window, i doubt u will even want to cheat...i mean think about a 1200cal PWO meal with 100g+ carbs??

Well, took my body measurements today with a machine which is very close in terms of results to a DEXA scan. The last one was about 1 month and 1 week ago.
my weight went up 1lbs. negligible muscle and fat gain. that's awesome. If I wanna break down my macro nutrients, I would say they would go along the line:

35F/45C/20P
I would also assume that most days I was on a 500Kcal deficit, except for m/b 4 or 5 days where I probably was around 2,000Kcal above BMR.
Most of my meals were bought at a petrol station, not very clean food, except for adding some fruits, yogurt, and milk.
So what do we learn from this. I think we learn that protein is king. If you wanna loose weight, make protein a priority and minimize everything else.

im curious as to why u would only have protein be 20% of ur diet..?

Couple of questions for a newb to IF:

1) I'm cutting right now with a basic high protein/moderate carb/low fat diet following Layne's article on here right now eating 2900 cals a day. With IF I would just simply fast for 16 hours and eat that same 2900 cal amount in the 8 hour feed window period correct?

2) What exactly is it that makes the intermittent fasting concept work so well? What exactly goes on during these fasting and "binging" windows that is so different than a normal diet (fat loss)? I've only had a short time to read today so I may have easily skipped such an obvious question being answered in an article somewhere.

Thanks

1. yep ur right. how much of a deficit is 2900 cals btw?
2. what makes it work...its mentality. its knowing, i mean absolutely without fault knowing that during the 16 hour fast, zero calories are to be taken in or you are failing.

its about knowing that in the 8hr feed, that u will feel so satisfied with ur meals that u'll be thinking "am i really in a deficit for today??"

its a lifestyle, not an all out 12 week shred-it chore where u hate every day of it..

I asked this in the regular nutritional forum and got a few responses....

I cannot seem to find any consistent nutritional info on Top Round Beef...every site seems to say something different...

anyone eat enough top round beef that you have some nutritional info...? what do you guys use

top round beef is considered the lowest cut from the cow - and understandably the least in terms of taste/ease in cooking. id recommend lean boneless chicken for a majority of ur meals...its cheap and easy to prepare

[CaptainSpauldin]

Okay, couple questions... I get that you are suppose to lower your carbs, and keep protein and fat high on rest days. What exactly is 'low' for carbs on rest days, being fairly inactive...shovel the driveway. What is considered low for carbs on rest days with let's say 30-45 minutes LISS cardio? When I say 'rest days' I mean days without moving the iron. Same with protein and fat... are protein and fat staying the same as training day amounts or raising?

Training day: 255p/110f/345c
Rest day: 255p/110f/150c

[CutItUp9759]

if you're a high eating high protein diet within ur 8 hour window, i doubt u will even want to cheat...i mean think about a 1200cal PWO meal with 100g+ carbs??

No temptation to cheat aside from this morning at 10 AM. Right at end of fast.

[Emma-Leigh]

Over 10,000 posts - please see here: http://forum.bodybuilding.com/showth...hp?t=131542323