Would you recommend this diet for my situation? Im trying to maintain weight but loose some body fat. Im currently at 145lb 13% BF. I cant gain weight because im a boxer. So would you guys recommend it?
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06-14-2008, 07:32 AM #2971
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06-15-2008, 12:16 AM #2972
Nice thread, I have a quick question though-
Is it better to eat a high carbohydrate diet in the 8hr feeding window in order to replenish leptin rather than a keto style very low carb diet (provided both are eaten at/above maintenence calories)?
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06-15-2008, 12:35 PM #2973
Hi Guys,
i am wondering (starting the IF tomorrow), how about refeeddays once a week?
are they nessecary? , if yes, still with a 8 hour eating window?Yeah Buddy! Light Weight Baby!
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06-15-2008, 01:50 PM #2974
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06-15-2008, 02:42 PM #2975
oohke thx man!
but on sunday, you dont eat ANYTHING? thus ZERO kcal?
is that for weightloss, or just for the health benifits...?Yeah Buddy! Light Weight Baby!
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06-15-2008, 03:56 PM #2976
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06-16-2008, 10:12 AM #2977
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06-16-2008, 01:53 PM #2978
Very interesting stuff. I'm gonna experiment with this starting tomorrow. I'm following the Mark Rippetoe Starting Strenght program, so I'll be lifting weights 3 times a week. How about cardio; in or out the eating window?
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06-16-2008, 02:43 PM #2979
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06-17-2008, 04:04 AM #2980
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06-17-2008, 04:40 AM #2981
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06-18-2008, 05:05 AM #2982
Thanks alot for your prompt reply Martin!
Do you beleive that leptin is as important as poeple are making it sound? And if it is of great importance, do you have any tips on how to upregulate its production whilst maintaining an IF pattern of feeding?
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06-18-2008, 08:00 AM #2983
I've lost 8 pounds in almost a month on Martin's program. (For Fat-loss), and this is fantastic.
My 16-hour/day fasting blog:
http://16hourdayfast.blogspot.com/
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06-18-2008, 09:43 AM #2984
Sumo Wrestlers?
Interesting point a few bring up (Like Dr. Colker in his book Extreme Muscle Enhancement) is that Sumo wrestlers gain so much weight because they fast.
so how do they gain so much fat fasting, and others claim it can help lose fat? Seems confusing.
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06-18-2008, 09:55 AM #2985
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GOOD QUESTION!
Here's you answer: http://projectfit.org/iflifeblog/200...umo-wrestlers/There is no greater natural advantage in life than to have an enemy overestimate your faults, unless it is to have a friend underestimate your virtues.
-Don Vito Corleone
My Journal: http://forum.bodybuilding.com/showthread.php?t=166936131
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06-18-2008, 10:15 AM #2986
Sumo wrestlers consume enormous quantities of beer. A traditional gainer soup they eat ("Chakkanabe," or something of the sort) is made with beer, white rice, and fish. 60-90% carbs, prolly average 10,000 cals daily: they eat til they pass out.
Their fatness has nothing to do skipping breakfast or training fasted. They train fasted cuz it makes them stronger and they can train longer.
gain so much weight because they fast.Last edited by RU4A69; 06-18-2008 at 10:17 AM.
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06-18-2008, 11:16 AM #2987
True.
Most Muslim BBers I know (ok,,,the both of them) tell me they also push less weight during their fasts the Holy Month as well.
Probably not really helpful to isolate any one factor out of a lifestyle like Sumo or anythhing else for that matter when there are so many other variables at play.
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06-18-2008, 02:11 PM #2988
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06-18-2008, 02:28 PM #2989
can this be used only on rest day? i train in the morning and can't make it work on those days
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06-18-2008, 02:34 PM #2990
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06-18-2008, 08:09 PM #2991
Would you guys recommend this diet to someone who is 155lbs, 13% BF and is trying to maintain weight. I box so i cant gain weight but can afford to loose it, and in matter of fact would like to drop a few pounds. So when doing this diet for cutting what shoud macros look like? And how long should the window be. Also are cheat meals acceptable at all?
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06-18-2008, 08:13 PM #2992
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People, this isn't a diet, stop thinking it'll help you lose fat/weight. It's just varying up the time you eat, you're supposed to eat the right amount of calories in the alloted time. So if you eat less calories during your window, then you'll lose weight, if not, you won't. It's that simple, fasting is good for overall health, it's not a fad to try and lose weight/fat. Your body will become more efficient, so you might digest food much better and possibly lose fat/gain muscle because your body is working better, but it's not becuase you're not eating often. The projectfit.org site is awesome, I read it everyday.
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06-19-2008, 03:52 AM #2993
It's a diet or a diet approach depending on your definition.
IF, as a concept, covers multiple methods of fasting/feeding:
* ADF (alternate day fasting)
* Warrior Diet (20/4 hrs fasting)
* Fast-5 (19/5 hrs fast/feed)
* Eat Stop Eat (24 hrs fasting, 1-2x/week)
* Leangains (16/8 hrs fast/feed)
Within each of these systems, there are more or less specific guidelines on what to eat and so forth, ranging from the very vague (ADF) to the strict (Leangains, which uses pre/post workout nutrition, specific macro% breakdowns and meal timing).
To my knowledge Leangains is the only 'diet' per se, while the others are diet approaches that relies more on behavioural changes that the authors hope will encourage weight loss ('eat healthy' 'eat fruit, veggies, lean meat' etc).
Leangains is also the only method that more or less assumes the person is an athlete/is weight training, or is interested in maximal muscle retention during weight loss. Weight training and proper pre/workout nutrition is not even discussed in the other methods. They seem to cater more to the typical dieter, not the fitness enthusiast, athlete or weight trainer.Last edited by Martin Berkhan; 06-19-2008 at 04:42 PM.
www.leangains.com
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06-19-2008, 04:29 AM #2994
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Well I'm talking in general, your approach includes fasting along with a set "diet" in place. Intermittent fasting, is just eating within a certain window, that's it. I do Keto, which is a different way of eating, you can eat any way you see fit with IF. I'm not arguing against you or anything, it's just that I myself have gotten PMs on this stuff asking "what's the diet like on IF", it's just timing, that's all it is.☆☆☆Ron Paul 2012 Support Crew☆☆☆
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06-19-2008, 04:47 AM #2995
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06-19-2008, 11:22 AM #2996
Yikes! 10,000Cals! And I thought I was a bit greedy.
Check out my workout journal if you want to see pics of me looking like a small sumo wrestler
http://forum.bodybuilding.com/showth...hp?t=108580941
I'd appreciate your input/criticism.....and even ass kickin'!
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06-19-2008, 07:06 PM #2997
so martin, why is IF better than a bodybuilding, nofasting diet?
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06-19-2008, 07:14 PM #2998
Thought this was cool:
Originally Posted by PubMed
I know it's mice, but I don't see why it wouldn't apply to humans
By the end of this study, male C57BL/6 mice subjected to IF were consuming essentially the same amount of food in a 48-h period as did those fed AL. On the days they had access to food, the IF mice ate roughly twice as much as did mice fed AL (Fig. 1a). Mice on the LDF regimen consumed 40% less food as provided: this was reflected in their body weights, which were 49% lower than those of the AL-fed group. In contrast, at the end of the study the body weights of mice maintained on the IF diet or PF on a daily basis were only slightly below those of the AL-fed group (Fig. 1b). A prominent physiological change that occurs in mammals maintained on reduced-calorie diets is increased insulin sensitivity, which often is reflected in decreased fasting plasma levels of glucose and insulin (17). Fasting serum concentrations of glucose and insulin in mice fed AL in the current study averaged 150 mg/dl and 3,400 pg/ml, respectively (Fig. 2 a and b). The concentrations of glucose and insulin were decreased significantly, to similar amounts, in mice maintained on either LDF or IF regimens with glucose and insulin concentrations dropping to 100 mg/dl and 700–1,100 pg/ml, respectively (Fig. 2).That similar changes are seen in IF and LDF groups in the current study suggests that despite an overall calorie intake similar to mice fed AL, IF has similar effects on circulating glucose and insulin levels.Last edited by RU4A69; 06-19-2008 at 07:18 PM.
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06-19-2008, 07:22 PM #2999
it gets better:
A consistent hormonal response to a decrease in food intake in rodents, nonhuman primates, and humans (30, 31) is a reduction in insulin levels and an increase in insulin sensitivity. We found that mice subjected to IF exhibited decreases in serum levels of glucose and insulin to levels at or below those in mice fed daily but with a 40% reduction in caloric intake.The ability of IF to alter fasting levels of insulin and glucose was independent of overall caloric intake.^^^^^^^^^^^^^^^^^^^^^^^^^
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06-19-2008, 07:42 PM #3000
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I smell a rat...
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