Intermittent Fasting for Strength Training and Fat Loss

[crazymutha]

Btw, I just posted an excerpt from the book on my blog.

I read that at work today.

I must say, it is excellent.

I forwarded it to others.

It was well written.



Plus, I can't stand Tom Venuto!

[crazymutha]

I read that at work today.

I must say, it is excellent.

I forwarded it to others.

It was well written.



Plus, I can't stand Tom Venuto!

Check out the latest blog @ http://www.leangains.com/

Martin, that was a SMART move.

Venuto is a freak about 6 meals a day in his BFFM book, but you were able to communicate cordially w/ him.


I now have more respect for both Martin and Venuto.

Seriously. I have read just about EVERY nutritional/exercise article/program and most writers are/remain arrogant about their teachings and are unwilling to change. They are usually unwilling to challenge other "teachers," as well.

[friedrice683]

IF has taught me something important:

Truly, it doesn't matter when you eat. As long as your macros are in line (and the food is healthy of course) it doesn't matter when you eat.



I enjoy much bigger meals now that my stomach has gotten used to it, and now no more blood sugar crashes every 3 hours either

[SDC77]

Good work Martin. I think Venuto knew he was in over his head. Glad to see him come off the broscience a bit.

[crazymutha]

IF has taught me something important:

Truly, it doesn't matter when you eat. As long as your macros are in line (and the food is healthy of course) it doesn't matter when you eat.



I enjoy much bigger meals now that my stomach has gotten used to it, and now no more blood sugar crashes every 3 hours either

IF is good for correcting blood sugar issues.

I actually convinced my friend today to try IF...he is going to school to be a nurtitionist.

We went on like ~3 hour bike ride and over that period of time I simply shared w/ him some things I have learned/read. He actually said I gotta try that, as opposed to rejecting it for 6 meals of high grains/low fats.



p.s. What to do you guys do about communicating nutritional information to girlfriends/wives EFFECTIVELY.

[-Aaron-]

IF is good for correcting blood sugar issues.

I actually convinced my friend today to try IF...he is going to school to be a nurtitionist.

We went on like ~3 hour bike ride and over that period of time I simply shared w/ him some things I have learned/read. He actually said I gotta try that, as opposed to rejecting it for 6 meals of high grains/low fats.



p.s. What to do you guys do about communicating nutritional information to girlfriends/wives EFFECTIVELY.

If you have blood sugar issues, this wont correct it. It's a temporary fix... If this is the case, you will have found a cure for type 1 diabetes (the inability for the body to create insulin).

[crazymutha]

If you have blood sugar issues, this wont correct it. It's a temporary fix... If this is the case, you will have found a cure for type 1 diabetes (the inability for the body to create insulin).

Blood sugar issues are complicated and have many root causes...I do not have a diagnosis for any of them.

I believe IF is good for someone trying to stay away from getting blood sugar swings from frequent meals...not the only way, though.

If you eat in such a way as to spkie insulin (higher carb, generally), then you will need to eat every so often after your first meal to keep blood glucose levels balanced...

...or suffer through the low period until the body balances itself.

[Rodzilla]

IF has taught me something important:

Truly, it doesn't matter when you eat. As long as your macros are in line (and the food is healthy of course) it doesn't matter when you eat.



I enjoy much bigger meals now that my stomach has gotten used to it, and now no more blood sugar crashes every 3 hours either

not disagreeing completely, but you've done IF for what like 3 days?

[Rodzilla]

when is the leangains faq coming?

bump

[crazymutha]

I will rep you

Aaron, what happened to that rep!?!

[-Aaron-]

Blood sugar issues are complicated and have many root causes...I do not have a diagnosis for any of them.

I believe IF is good for someone trying to stay away from getting blood sugar swings from frequent meals...not the only way, though.

If you eat in such a way as to spkie insulin (higher carb, generally), then you will need to eat every so often after your first meal to keep blood glucose levels balanced...

...or suffer through the low period until the body balances itself.

I'm not going to get into a debate about a "calorie is just a calorie" because everyone here knows my stance on that.

I do agree, this diet turns off a few things when doing it:

1) Blood sugar swings like you mentioned.
2) Hunger signals.

[crazymutha]

I'm not going to get into a debate about a "calorie is just a calorie" because everyone here knows my stance on that.

I do agree, this diet turns off a few things when doing it:

1) Blood sugar swings like you mentioned.
2) Hunger signals.

I am assuming you do not buy the calorie justa calorie thing.

niether do I.

It is absurd. Really.

"calorie is just a calorie;" this is the conclusion you draw when you don't think about nutrition for more than 15 seconds...then it makes sense.

[-Aaron-]

I am assuming you do not buy the calorie justa calorie thing.

niether do I.

It is absurd. Really.

"calorie is just a calorie;" this is the conclusion you draw when you don't think about nutrition for more than 15 seconds...then it makes sense.

Actually, I'm a firm believer and currently doing a study proving just that, a calorie is just a calorie.

[Martin Berkhan]

bump

It's not. Everything will be in the book.

[Rodzilla]

It's not. Everything will be in the book.

thank you, awaiting this then.

[Hypertrophyk]

Actually, I'm a firm believer and currently doing a study proving just that, a calorie is just a calorie.

Do you have the studies abstract/hypothesis/procedures written yet?

[crazymutha]

Actually, I'm a firm believer and currently doing a study proving just that, a calorie is just a calorie.

I respect you and admit that you know more than I do, in terms of "science" types of stuff.


But a calorie is a calorie...this just does not make sense. The human body is extremely complicated.

Simply put, the composition of ones diet matters in terms of body composition; thus, it also affects weight.



Perhaps I am misunderstanding people when they claim a calorie is just a calorie.

What does calorie just a calorie really mean?

[RU4A69]

What does calorie just a calorie really mean?

It means your body is no more complex than a bunsun burner

[-Aaron-]

Do you have the studies abstract/hypothesis/procedures written yet?

Just a preliminary write-up... No worries, it will be my first publication, I promise.

Regardless of results.

I respect you and admit that you know more than I do, in terms of "science" types of stuff.


But a calorie is a calorie...this just does not make sense. The human body is extremely complicated.

Simply put, the composition of ones diet matters in terms of body composition; thus, it also affects weight.



Perhaps I am misunderstanding people when they claim a calorie is just a calorie.

What does calorie just a calorie really mean?

Which is why I'm doing a study.

We've learned things like meal frequency has no effect on body comp, why not expand our knowledge.

When I refer to a 'calorie just a calorie' I'm simply stating sugars, fats, combinations of both, etc... are nothing to worry about if you are in a deficit.

[Rigit23]

It means your body is no more complex than a bunsun burner

He's talking in terms of Body Composition. Not health.

[IGF-WON]

Just a preliminary write-up... No worries, it will be my first publication, I promise.

Regardless of results.



Which is why I'm doing a study.

We've learned things like meal frequency has no effect on body comp, why not expand our knowledge.

When I refer to a 'calorie just a calorie' I'm simply stating sugars, fats, combinations of both, etc... are nothing to worry about if you are in a deficit.

aaron, in your study, you said you were meeting protein and efa requirements and then using different macros for the rest, i was wondering what protein requirements you are using, RDA or the generel 1g/lb bw for bbers?

also, how long are you doing the study? will it be short, or long enough to see significant results?

[-Aaron-]

aaron, in your study, you said you were meeting protein and efa requirements and then using different macros for the rest, i was wondering what protein requirements you are using, RDA or the generel 1g/lb bw for bbers?

also, how long are you doing the study? will it be short, or long enough to see significant results?

The study will revolve around 1g of protein per pound of weight (not mass), as well as the RDA for Fiber (30-35g per day).

The study will last for 12 weeks, roughly 3 months of monitored progress (not closely monitored for future reference).

Weights and heights are ranging for males and females are:

Males:
143lbs - 389lbs

5'5" - 6'9"

Females:
99lbs - 261lbs

4'10"-6'1"

[Hypertrophyk]

are you going to also try it with a caloric surplus?

[crazymutha]

Well, Aaron, I hope you are right, about the calorie deficit thing.

That would be quite liberating.

[IGF-WON]

The study will revolve around 1g of protein per pound of weight (not mass), as well as the RDA for Fiber (30-35g per day).

The study will last for 12 weeks, roughly 3 months of monitored progress (not closely monitored for future reference).

Weights and heights are ranging for males and females are:

Males:
143lbs - 389lbs

5'5" - 6'9"

Females:
99lbs - 261lbs

4'10"-6'1"

that sounds awesome, are you going to inform us on this forum of the results? i would assume you are, especially if you get to prove a point (thats what i would do)

[-Aaron-]

that sounds awesome, are you going to inform us on this forum of the results? i would assume you are, especially if you get to prove a point (thats what i would do)

Absolutely, whether the results are what I want or not... It will be published on all online study/article databases.

Thanks again.

[SuffolkPunch]

My own pet theory FWIW is that a calorie IS just a calorie but different foods have different effects on your appetite - especially when you eat a high gylcemic load without any other foods to pad it out. And fat/sugar combinations are death a diet too. This is purely observation though...

[-Aaron-]

My own pet theory FWIW is that a calorie IS just a calorie but different foods have different effects on your appetite - especially when you eat a high gylcemic load without any other foods to pad it out. And fat/sugar combinations are death a diet too. This is purely observation though...

That's not the study at hand though... I don't want to take away from Martin's thread more than I have, but the study is about body comp with 'unhealthy processed foods' and things considered 'healthy' in the bodybuilding community.

[Martin Berkhan]

I don't subscribe to the theory that all calories are created equal.

You can't just isolate a variable in lab settings and apply those results to the real world; consider, for example, the much higher satiety ratings of protein compared to fat or carbohydrate, or the satiating effects of lower GI foods compared to higher GI foods.

While this won't affect tightly controlled studies (where prepared meals are served on specific times and no food other food is allowed to be consumed), a high protein diet with a predominance of lower GI carbs vs a lower protein diet with a predominance of higher GI carbs will make people less likely to overeat in the long term. And no, that doesn't necessarily call for a bro-diet where everything you eat are 'clean' foods.

Also, consider the TEF of protein; Livesey has proposed that the true impact of protein on metabolism is actually 3.25 kcal, rather than 4 kcal.

[-Aaron-]

A calorie is never a calorie.

You can't just isolate a variable in lab settings and apply those results to the real world; consider, for example, the much higher satiety effects of protein compared to fat or carbohydrate, or the satiating effects of lower GI foods compared to higher GI foods.

While this won't affect tightly controlled studies (where prepared meals are served on specific times and no food other food is allowed to be consumed), a high protein diet with a predominance of lower GI carbs vs a lower protein diet with a predominance of higher GI carbs will make people less likely to overeat in the long term. And no, that doesn't necessarily call for a bro-diet where everything you eat are 'clean' foods.

Also, consider the TEF of protein; Livesey has proposed that the true impact of protein on metabolism is actually 3.25 kcal, rather than 4 kcal.

A calorie IS a calorie in terms of body composition... That's the debate, not the satiety index.