Intermittent Fasting for Strength Training and Fat Loss

[kasha]

I did this with great results, but then took a trip and ate everything in sight. So here I am again, problem is though, the gym is putting me on evening shifts now, 6-10pm, and I'd like to work out afterwards till about 11:30 or so which means I'd start eating at 5, then eat my main meal at 12.

What if I eat most of my cals pre-workout? What do you guys think..is this going to work? What would you do?

[gjohnson5]

+1

Those lab rats create some great conversation....

I smell a rat...


...a rat in remarkably good shape.

[RU4A69]

What if I eat most of my cals pre-workout? What do you guys think..is this going to work? What would you do?

Sure it'll work. I honestly don't think it'll work AS WELL.

What I'd do, is start waking up later in the day, and then eating an enormous meal @ midnight and be done with it. That's just how I roll, I'll think you'll be fine as long as you have some solid time fasted somewhere during your waking hours.

[grapemaster]

has anybody done low carb with intermittent fasting? seems like this would most mimic are natural hunter state...i have about 10 days before vacation and trying to get some extra shred action on the abs going...

[tradertrader]

Hello everyone, thought I would add my 2 cents after 8 months of Warrior Diet. I eat no pre-workout calories (a nice coffee before the gym is all), drink one litre of milk immediately after each workout then go home and feast. Eat pretty clean, lots of leans and greens but do not count the calories. I count the grams of protein is all, get 1g/lb of bodyweight each day.

My experience has been:

1. gained muscle and got leaner. at the same time. the impossible is possible, it seems. but it was slowwwwwwwwwww...

2. I started at about 170 and got to 180. if you want to be big i think more meals would make sense.

3. hungry workouts are fantastic. coffee on an empty stomach gets me pumped and a grumbling stomach makes me work fast and keep the pulse up

4. saves you time and money

5. digestion is better, sleep is better, do not worry about food during the day (this is the real bonus for me)


that pretty much sums it up for me. Martin's approach is much more detailed than what i do but i am happy with the results. basically i kept a lean and muscular body while losing the 6 measured meals, every 3 hrs, can i eat this or not?, bs that i hated.


i like IF, maybe you will too...

[deadfingers]

has anybody done low carb with intermittent fasting? seems like this would most mimic are natural hunter state...i have about 10 days before vacation and trying to get some extra shred action on the abs going...

I do low carb, although I've noticed I've been eating a lot less than I should, and my fat intake hasn't been nearly as much as it should be. Needless to say I still see some good results, next week I'll hopefully have all the macros adjusted just fine. I don't get many hunger pans during my fasting period if I eat low carb during my window, when I eat a lot of carbs it seems I get worse hunger pangs.

Hello everyone, thought I would add my 2 cents after 8 months of Warrior Diet. I eat no pre-workout calories (a nice coffee before the gym is all), drink one litre of milk immediately after each workout then go home and feast. Eat pretty clean, lots of leans and greens but do not count the calories. I count the grams of protein is all, get 1g/lb of bodyweight each day.

My experience has been:

1. gained muscle and got leaner. at the same time. the impossible is possible, it seems. but it was slowwwwwwwwwww...

2. I started at about 170 and got to 180. if you want to be big i think more meals would make sense.

3. hungry workouts are fantastic. coffee on an empty stomach gets me pumped and a grumbling stomach makes me work fast and keep the pulse up

4. saves you time and money

5. digestion is better, sleep is better, do not worry about food during the day (this is the real bonus for me)


that pretty much sums it up for me. Martin's approach is much more detailed than what i do but i am happy with the results. basically i kept a lean and muscular body while losing the 6 measured meals, every 3 hrs, can i eat this or not?, bs that i hated.


i like IF, maybe you will too...

Agreed, I've had the same effects, although I eat during the day since I workout in the morning. Fasted workouts are awesome, especially if you take some sort of energy supplement, you'll be working out like crazy. The results are slow, but this is a lifestyle change for me and it's good. I sleep a lot better, look a lot better, and definitely feel better. I try to keep it simple myself, eat between a certain window, and keep to a fairly clean diet.

[RU4A69]

has anybody done low carb with intermittent fasting? seems like this would most mimic are natural hunter state...i have about 10 days before vacation and trying to get some extra shred action on the abs going...

My carbs never go beyond one whole wheat bagel or one cup (before cooking) of brown rice per day.

IF can get you a notable mirror difference in 10 days.

Fasting will dramatically improve every health paramater. Your skin will even look better.

[Gabriel Anton]

Fasting will dramatically improve every health paramater. Your skin will even look better.

That is quite the claim - There are studies on humans to support it?

[deadfingers]

That is quite the claim - There are studies on humans to support it?

Why don't you try it and see for yourself, I can vouch for that.

[kasha]

Sure it'll work. I honestly don't think it'll work AS WELL.

What I'd do, is start waking up later in the day, and then eating an enormous meal @ midnight and be done with it. That's just how I roll, I'll think you'll be fine as long as you have some solid time fasted somewhere during your waking hours.

I did exactly that today. Still trying to figure out where the energy was coming from, especially during cardio, where I picked up the pace. Usually drag my feet to be honest. I was also supersetting everything, increasing the weights as I went along pyramid style. I never do that.

All in all, super workout today, and just finished eating 1500 cals in one sitting without a single ounce of guilt.

[Doobie2270]

Hey guys! I keep trying this diet, getting good results (read: better abs), quitting for some reason, then wanting to get back to it. Would you guys share how long you've been on IF? I'd love to know who's been on IF the longest, and what their results have been.

[crazymutha]

I'd love to know who's been on IF the longest, and what their results have been.

x1000

[W8isGR8]

I've used it in various degrees for the last 9 months or so. I still think it's the best diet for me.

[crazymutha]

I've used it in various degrees for the last 9 months or so. I still think it's the best diet for me.

When do you work out and when is your breakfast--typically?

[Doobie2270]

And what has been your experience? Slow muscle gain w/ simultaneous fat loss, or purely cut/bulk?

[Aeris]

I have a question about IF, sorry if it's been asked before.

I know it's common in binge eaters for their stomachs to stretch out more than normal, and as time goes on, the stomach will adapt and require more food to be stretched to that same point.
However, in the event that a great enough volume of food was consumed for this to happen, it is possible for the stomach to rupture (common cause of death for bulimics, as well).

Normally, if you haven't eaten all day, you probably would feel fine consuming a large volume of food. I might be overthinking it, but I still see potential danger to the stomach with IF.

So, for the sake of safety, would it be best that most of the foods eaten were calorie dense?

[deadfingers]

I have a question about IF, sorry if it's been asked before.

I know it's common in binge eaters for their stomachs to stretch out more than normal, and as time goes on, the stomach will adapt and require more food to be stretched to that same point.
However, in the event that a great enough volume of food was consumed for this to happen, it is possible for the stomach to rupture (common cause of death for bulimics, as well).

Normally, if you haven't eaten all day, you probably would feel fine consuming a large volume of food. I might be overthinking it, but I still see potential danger to the stomach with IF.

So, for the sake of safety, would it be best that most of the foods eaten were calorie dense?

You'd think that, but I never feel like my stomach is being stretched out. In fact I still feel quite lean after eating a big meal. Some people actually bulge out, which is weird, but they tend to be really skinny as well. Just don't try to eat 4k calories at once and you'll be fine.

[Doobie2270]

You don't binge in IF like a bulimic would binge on cake. You eat within your macro goals and then you have to stop. Many people do eat more calorically dense food to fit it all in, but its not like 10,000 cals in a single sitting or anything.

[deadfingers]

You don't binge in IF like a bulimic would binge on cake. You eat within your macro goals and then you have to stop. Many people do eat more calorically dense food to fit it all in, but its not like 10,000 cals in a single sitting or anything.

Unless you're a sumo wrestler. Haha.

[W8isGR8]

When do you work out and when is your breakfast--typically?

Breakfast? What's that?


I workout at lunch time(10-12am), so I drink a gatorade/bcaa shake followed by a large lunch...then a normal size dinner at @6pm.

[RU4A69]

Normally, if you haven't eaten all day, you probably would feel fine consuming a large volume of food. .

?

^^^^^^^^

Yep

[Bo DeLone]

Hey it's cool to read this thread on this topic.

I have been doing the warrior diet for about 2 months and it has worked very well for me. I feel better and look better.

I basicly have a 2 hour period late in the day after training where I eat almost all my calories and this has been working well for me.

Well this is a great thread. Keep up the posts!

[Aeris]

You don't binge in IF like a bulimic would binge on cake. You eat within your macro goals and then you have to stop. Many people do eat more calorically dense food to fit it all in, but its not like 10,000 cals in a single sitting or anything.

Right, but it's the volume of the food that causes the stomach to expand, not the caloric content. 200 calories from peanut butter takes up a lot less space than 200 calories from vegetables. I guess it wouldn't be an issue when people are eating within their macros.

Thanks for answering.

[deadfingers]

Right, but it's the volume of the food that causes the stomach to expand, not the caloric content. 200 calories from peanut butter takes up a lot less space than 200 calories from vegetables. I guess it wouldn't be an issue when people are eating within their macros.

Thanks for answering.

That's why you shouldn't load up on veggies, I myself eat lots of fatty protein meals. Eggs, tuna, steaks, butter, cream etc. I usually eat veggies as well, but it's usually not that much.

[Gabriel Anton]

Why don't you try it and see for yourself, I can vouch for that.

You're assuming I haven't.

And you can't vouch for a statement claiming that fasting "drastically improves every health parameter" and be taken seriously. Thats just an absurd statement.

[-Aaron-]

Just a minor note; there is a study that the 'Fast-5' and 'Warrior' diets actually cause a decrease in metabolism after doing this diet for just two weeks.

This of course isn't the 'Lean Gains' approach (16/8), but I'll look for the study.

[Tiffany_P]

Just a minor note; there is a study that the 'Fast-5' and 'Warrior' diets actually cause a decrease in metabolism after doing this diet for just two weeks.

This of course isn't the 'Lean Gains' approach (16/8), but I'll look for the study.

I'm sure your metabolism does slow down a bit, but really, who cares? It's STILL easier for me to create a calorie deficit on a 2 meal/day plan where my calorie needs are 2200 versus a 6 meal/day plan where my calorie needs are 2400, so what's the big deal? You can always go back to 6 meals for a while and speed your metabolism back up if you reach a plateau.

[Martin Berkhan]

Just a minor note; there is a study that the 'Fast-5' and 'Warrior' diets actually cause a decrease in metabolism after doing this diet for just two weeks.

This of course isn't the 'Lean Gains' approach (16/8), but I'll look for the study.

Why make **** up? There is no such study and you know it.

Don't you ever tire of trolling this thread?

[Martin Berkhan]

I'm sure your metabolism does slow down a bit, but really, who cares? It's STILL easier for me to create a calorie deficit on a 2 meal/day plan where my calorie needs are 2200 versus a 6 meal/day plan where my calorie needs are 2400, so what's the big deal? You can always go back to 6 meals for a while and speed your metabolism back up if you reach a plateau.

It doesn't. Please refrain from making comments like this if you have no clue what you're talking about.

[young_squatter]

Meal frequency has no effect on metabolism, im pretty sure that comes down to your overall calorie restrictions not meal frequency.

6 meals of 2400 calories has no farther benefit for your metabolism then 3 meals at 2400 calories, as far as I know. You like bigger meals then eat less often and bigger meals, you like smaller meals then eat more often but smaller portions.