Intermittent Fasting for Strength Training and Fat Loss

[determined4000]

Ok, this is what I've tentatively put together for a meal plan for during the week.

7:00am Breakfast
-cup low-sugar cereal
-1/4 cup all bran
-cup skim milk
-jumbo egg
=350 cals

9:00am
-workout

11:00am PWO
-1 scoop whey w/ water
-1 jar babyfood (fruit)
=200 cals

2:00-3:00pm Main Meal
-2 chicken breasts or 8oz fish
-2 cups green/mixed veggies
-1 cup brown rice or whole grain pasta
-1 cup ff cottage cheese w/ berries and splenda
-2-3oz walnuts or almonds
=1000-1050 cals

Total= 1550-1600

Does this look ok? Any input from any of you experienced IFers would be appreciated!

do you know what the macros are
I would add more Protein preWO (some extra whites?)
More greens somwhere
and about that baby food...

[JDkeystone]

do you know what the macros are
I would add more Protein preWO (some extra whites?)
More greens somwhere
and about that baby food...

LOL honestly, the baby food is more for the convenience factor than anything else (I practically have to pack a suitcase everyday before I leave for the gym and work, so whatever food I pack really needs to be as travel-friendly as possible). Plus, I just like the way they taste!

Anyways, according to thedailyplate, the macros sit at 39p/38c/23f (which is where they usually are for my current diet, too).

For more protein PreWO, what about another scoop of whey? I could easily cut 100 calories out of my main meal by doing that...

[determined4000]

how bout?

7:00am Breakfast
-1cup egg whites w/1-2oz low fat cheese
throw some veggies in the omelet or have a piece of fruit
=less calories but more protein and more filling (don't worry your cereal didnt disappear)

9:00am
-workout

11:00am PWO
-1 scoop whey w/ water
-fruit and PB


2:00-3:00pm Main Meal
-2 chicken breasts or 8oz fish
-2 cups green/mixed veggies
-1 c cereal w/ milk
-1 cup ff cottage cheese w/ berries and splenda
-2-3oz walnuts or almonds

[JDkeystone]

how bout?

7:00am Breakfast
-1cup egg whites w/1-2oz low fat cheese
throw some veggies in the omelet or have a piece of fruit
=less calories but more protein and more filling (don't worry your cereal didnt disappear)

9:00am
-workout

11:00am PWO
-1 scoop whey w/ water
-fruit and PB


2:00-3:00pm Main Meal
-2 chicken breasts or 8oz fish
-2 cups green/mixed veggies
-1 c cereal w/ milk
-1 cup ff cottage cheese w/ berries and splenda
-2-3oz walnuts or almonds

Looks good (are the calories about the same, though)?

Lol but one thing I can tell you for sure...I will definitely not be able to finish that main meal if there's cereal and milk thrown in too (the cereal I have in the morning right now keeps me filled very well til my PWO meal about 3 hours later). I think I would have to break that meal up to get it all down (but then I'd be defeating the whole point of IF if I did that, so I dunno...)

[determined4000]

Looks good (are the calories about the same, though)?

Lol but one thing I can tell you for sure...I will definitely not be able to finish that main meal if there's cereal and milk thrown in too (the cereal I have in the morning right now keeps me filled very well til my PWO meal about 3 hours later). I think I would have to break that meal up to get it all down (but then I'd be defeating the whole point of IF if I did that, so I dunno...)

Then move the cereal to PWO
Subtract out the fruit

[JDkeystone]

Then move the cereal to PWO
Subtract out the fruit

I may try that. I'll be experimenting with different combinations for the first few days, but I'll include this one for sure. Thanks!

(btw sorry, still can't rep you, or I would lol)

[Surf_N_Turf]

Another question for Martin - What is IF's impact on Cortisol? If I had to take a guess I would say it raises it, at least for a period of time (this is not stopping me from doing it, i'm currently on a 20/4 schedule) Just out of curiosity,.

[determined4000]

Another question for Martin - What is IF's impact on Cortisol? If I had to take a guess I would say it raises it, at least for a period of time (this is not stopping me from doing it, i'm currently on a 20/4 schedule) Just out of curiosity,.

I always make sure to get a fair amount of healthy fats in my last meal.
EFAs suppress cortisol production

[Rodzilla]

Another question for Martin - What is IF's impact on Cortisol? If I had to take a guess I would say it raises it, at least for a period of time (this is not stopping me from doing it, i'm currently on a 20/4 schedule) Just out of curiosity,.

That question is addressed by the FAQ on Martin's site.

[jonnyspaghettio]

I have been doing IT lean gains style for a while and loving it but just wondering:

What do you guys think of a 20 hour fast each day. So my window would be from 4pm to 8pm. longer fast, shorter window might lead to faster weight loss.
Does this sound like a good idea?
im sure this has been asked before but, how do you guys preserve muscle while on IT?
Would a 20 hour fast be too hard on muscle?

Thanks for the help.

[determined4000]

Length wont matter (12 vs 14 vs 16 vs 20) as far as weight/muscle loss
Calorie deficit/surplus is what matters

[JDkeystone]

Hey guys, question- when first starting IF, did you find you had trouble finishing your main meal of the day (due to the size)? If so, did you just force it down or just eat what you could?

I'm assuming "breaking up" the meal would be a no-no, since that would (presumably) overlap into your would be fast...?

I'm off from training til the weekend (shoulder dislocation recovery), but I'm starting IF tomorrow. I figure this'll be a good time to get comfortable with my new eating schedule before returning to the gym.

[determined4000]

Hey guys, question- when first starting IF, did you find you had trouble finishing your main meal of the day (due to the size)? If so, did you just force it down or just eat what you could?

I'm assuming "breaking up" the meal would be a no-no, since that would (presumably) overlap into your would be fast...?

I'm off from training til the weekend (shoulder dislocation recovery), but I'm starting IF tomorrow. I figure this'll be a good time to get comfortable with my new eating schedule before returning to the gym.

I eat somewhat continuously from 5-12, so its never a problem
Fill up a plate each hour or am snacking

[JDkeystone]

I eat somewhat continuously from 5-12, so its never a problem
Fill up a plate each hour or am snacking

Kewl. Well, my fast will start as of 3-4pm tomorrow (and my main meal is huuuuge compared to what I'm used to eating in a single meal lol), so I'll prolly just play it by ear for getting everything in before then.

[determined4000]

Kewl. Well, my fast will start as of 3-4pm tomorrow (and my main meal is huuuuge compared to what I'm used to eating in a single meal lol), so I'll prolly just play it by ear for getting everything in before then.

To be honest I dont even think in terms of meals
just in daily totals
For ex.
x oz chicken breast
x egg whites
x scoops protein
x ox spinach
x oz broc
x TBSP PB/EVOO
x oz CC
x pita/wraps
x pancakes
etc

[iDrive]

Hey guys, question- when first starting IF, did you find you had trouble finishing your main meal of the day (due to the size)? If so, did you just force it down or just eat what you could?.

I usually break it up.

Lunch @ 1:00pm/2:00pm ~500-800cals
Workout @ 4:30 w/ Shake PWO ~150-300
Dinner @ 7:00pm/8:00pm ~1000-1300cals

However sometimes I like to save it all for 1 meal and pig out & it feels more "bad" than it actually is lol

[JDkeystone]

I usually break it up.

Lunch @ 1:00pm/2:00pm ~500-800cals
Workout @ 4:30 w/ Shake PWO ~150-300
Dinner @ 7:00pm/8:00pm ~1000-1300cals

However sometimes I like to save it all for 1 meal and pig out & it feels more "bad" than it actually is lol

Lol Yeah, I'll prolly start doing that pretty soon, too. I'm already anticipating the weird looks I'll prolly get from my co-workers when they see me eating triple what I normally eat in just one meal haha.

[iDrive]

Lol Yeah, I'll prolly start doing that pretty soon, too. I'm already anticipating the weird looks I'll prolly get from my co-workers when they see me eating triple what I normally eat in just one meal haha.

Yup, if I have plans to go out with friends for dinner/lunch I can basically pig out and they all say "...so how's that diet going?" and shoot skeptical looks and I just laugh and keep eating

[HansS]

Hey guys, question- when first starting IF, did you find you had trouble finishing your main meal of the day (due to the size)? If so, did you just force it down or just eat what you could?

I'm assuming "breaking up" the meal would be a no-no, since that would (presumably) overlap into your would be fast...?

I'm off from training til the weekend (shoulder dislocation recovery), but I'm starting IF tomorrow. I figure this'll be a good time to get comfortable with my new eating schedule before returning to the gym.

Yes, that was a huge problem for me to eat so much in so short of a time. I do break it up into 3 or 4 meals, and my body has now adjusted.

[Surf_N_Turf]

I know IF has advantages in terms of nutrient partitioning in conjunction with training, but what about without training? Say on a day off from the gym, you fast, then eat a large meal (or multiple meals within a window) Does it offer the same type of partitioning advantages? I'd assume so because your body is still recovering from the previous day's workout, but i'm just curious.

[terereyes]

For the past week I have been eating two meals
First meal at 7:30am about 700-800 calories
Second meal at 2pm about 700-800 calories too
Well I wast just wondering if this was ok or if I should divide my meals more?
Thanks

[Surf_N_Turf]

I've run into some issues that have me on the fence about whether I should continue IF or not. I've been if'ing for about 2 weeks - I do 20 hours a day, my feeding window is from 2pm-6pm. I dont have a problem getting in all my calories during my feeding window, but the fast kills me. I'm very drained of energy/mentally foggy during the fast. Also my hunger hasn't seemed to have adjusted yet. I still find myself extremely hungry in the morning-noon hours. I like the results i've seen so far, and I enjoy getting to eat large volumes of food at mealtime, but if I'm going to have this lack of energy i'm going to have to go back to 3-4 meals a day. I really want to stay on IF - any suggestions greatly appreciated.

[_OZ_]

I've run into some issues that have me on the fence about whether I should continue IF or not. I've been if'ing for about 2 weeks - I do 20 hours a day, my feeding window is from 2pm-6pm. I dont have a problem getting in all my calories during my feeding window, but the fast kills me. I'm very drained of energy/mentally foggy during the fast. Also my hunger hasn't seemed to have adjusted yet. I still find myself extremely hungry in the morning-noon hours. I like the results i've seen so far, and I enjoy getting to eat large volumes of food at mealtime, but if I'm going to have this lack of energy i'm going to have to go back to 3-4 meals a day. I really want to stay on IF - any suggestions greatly appreciated.

20 hours is quite a lot for daily fasting. The Lean Gains method prescribes 16 hours of fasting daily. The Eat Stop Eat method prescribes 24 hours 1-2 times a week.

Perhaps you could consider changing your feeding window to another time, earlier in the day perhaps to match your hunger patterns? This might make a big difference to your energy levels and mental alertness.

At first, I felt the same as you. I tweaked what times I fasted and it made a big difference. I now feel super alert when fasting and approach my workouts with an unparallel level of energy and motivation.

[Surf_N_Turf]

I've been told 20 hours is alot, but 16 just dosn't seem like that much to me - Unless is dosn't include sleep time. If it includes sleep, then if I stopped eating at 6pm, then I would need to break the fast at 10am. Some people include sleep time, some don't, i've also been wondering which way is the best way to go in terms of factoring in sleep time. I suppose I could try a longer feeding window, from 11-4 which are the hours i'm most hungry. I also like to workout fasted and use my post workout meal to break my fast.

[_OZ_]

I've been told 20 hours is alot, but 16 just dosn't seem like that much to me - Unless is dosn't include sleep time. If it includes sleep, then if I stopped eating at 6pm, then I would need to break the fast at 10am. Some people include sleep time, some don't, i've also been wondering which way is the best way to go in terms of factoring in sleep time. I suppose I could try a longer feeding window, from 11-4 which are the hours i'm most hungry. I also like to workout fasted and use my post workout meal to break my fast.

I think it should include sleeping time, according to the Lean Gains and Eat Stop Eat methods of IF'ing at least. I'm not sure about the other IF methods.

It makes sense to me to fit your diet around your lifestyle and make it as easy to follow as possible because as you already know the results will only come if you stick to it consistently.

[Rucksdaddy]

I've been told 20 hours is alot, but 16 just dosn't seem like that much to me - Unless is dosn't include sleep time. If it includes sleep, then if I stopped eating at 6pm, then I would need to break the fast at 10am. Some people include sleep time, some don't, i've also been wondering which way is the best way to go in terms of factoring in sleep time. I suppose I could try a longer feeding window, from 11-4 which are the hours i'm most hungry. I also like to workout fasted and use my post workout meal to break my fast.

I do 16/8, which includes sleep. I have two meals, one to break the fast, and one post workout. I have found this to work best for me on the limited amount of time I have been running IF. If I feel hungry pre-workout, then I take a combination of EAA's\Glutamine\First Order. This holds me over until my post workout meal.

[Surf_N_Turf]

Yea, I suppose I should make it as easy for me to stick with as possible. I'm trying to lose the last 7-8 lbs I have to get cut so I want to be able to sustain it for as long as possible without needing a break. I'm also doing very low carb which dosn't exactly help with compliance.

[double gonad]

I've run into some issues that have me on the fence about whether I should continue IF or not. I've been if'ing for about 2 weeks - I do 20 hours a day, my feeding window is from 2pm-6pm. I dont have a problem getting in all my calories during my feeding window, but the fast kills me. I'm very drained of energy/mentally foggy during the fast. Also my hunger hasn't seemed to have adjusted yet. I still find myself extremely hungry in the morning-noon hours. I like the results i've seen so far, and I enjoy getting to eat large volumes of food at mealtime, but if I'm going to have this lack of energy i'm going to have to go back to 3-4 meals a day. I really want to stay on IF - any suggestions greatly appreciated.

For energy, maybe try some tea or Coke zero or something.

Also, if you like the large volumes of food in the evening but are hungry during the day, have a snack to hold you over. Sure, it's not true IF, but if it fits your lifestyle better, it's better to have a mid-day snack then be void of energy.

[determined4000]

Yea, I suppose I should make it as easy for me to stick with as possible. I'm trying to lose the last 7-8 lbs I have to get cut so I want to be able to sustain it for as long as possible without needing a break. I'm also doing very low carb which dosn't exactly help with compliance.

you say you might quit IF because the 20hr fast kills you?
Yet you don't just want to do 16hrbecause it doesn't seem like much?
With the alternative being no regular fasting schedule?
This makes no sense?Why not continue to reduce fasting period length until you find a length that is comfortable for you? Whether it be 18, 16, 14etc.

[Surf_N_Turf]

you say you might quit IF because the 20hr fast kills you?
Yet you don't just want to do 16hrbecause it doesn't seem like much?
With the alternative being no regular fasting schedule?
This makes no sense?Why not continue to reduce fasting period length until you find a length that is comfortable for you? Whether it be 18, 16, 14etc.

I think i'll try this over the next few days. Progressively lowering the fast lemgth until I feel better.