Intermittent Fasting for Strength Training and Fat Loss

[Dexter3000]

Thanks man. I think when I train in the morning and eat at noon it would be a good idea to have at least a small post-wo meal. Not sure if I'm able to train in the morning, but if so then it would look something like this:

07.00: pre-wo shake
7 - 8: training
08.00: post-wo shake
12.00: lunch meal
18.00: diner meal

[saternal]

I keep a training log. At the start, my weights were going up very slowly. Now their stagnant and some weeks the reps are not performed as well as the previous, than some weeks i perform more reps than the previous.

My chest is lagging behind that's why i train it twice a week. I read layne norton's advise regarding this issue.

I'm always open to change and its almost time to switch up my routine anyways so what kind of routines are you guys on? Grouping chest/back shoulder/legs arms/lowerback?

Also, on rest days if you perform cardio and actually take in less calories than won't the deficit be really huge?

[chriskav]

Thanks man. I think when I train in the morning and eat at noon it would be a good idea to have at least a small post-wo meal. Not sure if I'm able to train in the morning, but if so then it would look something like this:

07.00: pre-wo shake
7 - 8: training
08.00: post-wo shake
12.00: lunch meal
18.00: diner meal

So that makes 7-6 your feeding time - 11 hours
fasting 6-7 - 13 hours

which means you need to mix it around, either change the time you break your fast, eg with the post workout shake, so your times would be

Feed = 8am-4pm
Fast = 4pm-8am

[hankst]

I have fallen off the IF waggon some days ago (after 6-8 months), and I'm still not back to fasting. I must say, I don't feel any different. At all. :/.

I'll still go back to IFing tomorrow, I just like the huge PWO bloat too much .

[sputnikmoments]

I too fell off the weight training wagon. I haven't lifted weights for the past 2 weeks till today, though I did play some tennis. How bad is it physiologically? Have my muscles atrophied?

[hankst]

I can tell with certainty that you have not lost any muscle whatsoever, and any decrese in performance at the gym is psychological.

[Malkira]

Thats what Ive been doing. Calorie cycling coupled with fasted training for a few years. Now coupled specifically with IF.

See how you do.

Working well for me.

PBateman, what are your calorie cycling percentages above/below maintenance like, just curious?

[determined4000]

PBateman, what are your calorie cycling percentages above/below maintenance like, just curious?

He does 4200 5x a week
5000 1 day
6000 1 day
lol

[dustinh6719]

He does 4200 5x a week
5000 1 day
6000 1 day
lol

*jealous*

/rant

[PBateman2]

PBateman, what are your calorie cycling percentages above/below maintenance like, just curious?

What D4 said!

Pulled 3 sets of 375lb BB Rows (major PR for me) this morning - got on video too. Puttin those calories to use

[agility2live]

What D4 said!

Pulled 3 sets of 375lb BB Rows (major PR for me) this morning - got on video too. Puttin those calories to use

Did you always bulk on that many cals? what were your bulking cals when you first started making good progress?

congrats on the PR!!

edited: worded wrong lol

[PBateman2]

Did you always bulk on that many cals? what were your bulking cals when you first started making good progress?

congrats on the PR!!

edited: worded wrong lol

Thanks!

Nah this is the highest calorie intake I have ever taken in. I made solid but very very slow gains around 3000 calories (using a combination of fasted training and calorie cycling) for a couple years.

Then increased to 3800 calories earlier this year. Made gains for a few weeks then all of a sudden started to lose weight. Lost weight for 2 straight weeks. It was wierd. My metabolism is strange..lol.

Now Im up to 4200 calories with two additional higher calorie days and everything is basically roses. BF in check too.

Im sure I'll plateau soon but will ride this out as long as I can!

[agility2live]

Thanks!

Nah this is the highest calorie intake I have ever taken in. I made solid but very very slow gains around 3000 calories (using a combination of fasted training and calorie cycling) for a couple years.

Then increased to 3800 calories earlier this year. Made gains for a few weeks then all of a sudden started to lose weight. Lost weight for 2 straight weeks. It was wierd.

Now Im up to 4200 calories with two additional higher calorie days and everything is basically roses. BF in check too.

Im sure I'll plateau soon but will ride this out as long as I can!

Woww.. that's amazing..
I don't know what else to say besides you're incredible lol.

[PBateman2]

Woww.. that's amazing..
I don't know what else to say besides you're incredible lol.

Thank you I appreciate that.

[saternal]

Hey guys is there an article whereby martin gives in depth training set and rep guidelines?
I'm thinking of switching up to 3x a week since most of you think training everyday is not as good or in fact counterproductive.

[Dexter3000]

Hey guys is there an article whereby martin gives in depth training set and rep guidelines?
I'm thinking of switching up to 3x a week since most of you think training everyday is not as good or in fact counterproductive.

Check is latest post on leangains.com. He refers to a couple of interviews/articles he is involved with.

[hankst]

Hey guys is there an article whereby martin gives in depth training set and rep guidelines?
I'm thinking of switching up to 3x a week since most of you think training everyday is not as good or in fact counterproductive.

Look for reverse pyramid training on his page!

[dulzdulz]

Hello all, I've create this account maybe since one and a half years ago, but I'd never post anything LOL.

I've been a week of searching everything about IF and I'm sure interesting about this diet and want to ask some questions for you all that had an experience with this.

There's two points why I start to like this diet :
1. eat six meals a day is boring
2. this diet fits my religious way (I'm a Muslim anyway, from Indonesia )

My questions are :
1. If I want to bulk, which is better training in fasted condition (but take 10gr BCAA) or I should take some Pre-WO meal?
2. Actually I'm working out using Rippetoe program on 3 non-consecutive day, should I change this routine to split/upper-lower or just stick with it if I use IF?
3. This questions is not fit with IF, but I want to know, I have Asian genetic, is it true that Asian genetic is hard to gain muscles?

Bonus questions : I saw people in this thread have a great body (lean, big), do/did they use PH/Juice or just natural? I'm natural, but I have a big problem with getting big and lean (you can see in my bodyspace), my friends told me to use those stuff, but I won't I need an advice about this.

Thank you for reply and sorry for my bad English

Stats :
Age : 22
Height : 178 Cm
Weight : 69.5 Kg
Bodyfat : 17.7% (Tanita weight scale)
Bench : 77lbs without bar x 5 reps
Squats : 110lbs without bar x 5 reps
Deads : 198lbs without bar x 5 reps
3 fracture on my left arm when I was 13th

[Bigsby]

Thanks!

Nah this is the highest calorie intake I have ever taken in. I made solid but very very slow gains around 3000 calories (using a combination of fasted training and calorie cycling) for a couple years.

Then increased to 3800 calories earlier this year. Made gains for a few weeks then all of a sudden started to lose weight. Lost weight for 2 straight weeks. It was wierd. My metabolism is strange..lol.

Now Im up to 4200 calories with two additional higher calorie days and everything is basically roses. BF in check too.

Im sure I'll plateau soon but will ride this out as long as I can!

That's really cool. I bet you enjoy consuming that many calories! How do you hit such high macros - 1 baby calf per day? lol

[PBateman2]

That's really cool. I bet you enjoy consuming that many calories! How do you hit such high macros - 1 baby calf per day? lol

LOL...nice.

A typical 4200 calorie day (rough estimate) is below. On the 5,000cal day, I just increase a few of the portions. On the 6,000 cal day, I have a sizable cheat meal (usually sushi and cheesecake). Cals seem like a lot but I create a really high metabolic demand for it by the way I train. This is probably why I began to lose weight on 3800 cals - strong hunch.


DIET FOR TODAY:

11:00am - Meal #1 - 1 Whole Wheat Bagel, 4 Whole Eggs, 1 slice of cheddar cheese, 1 banana, 8oz of pineapple, 20oz of chocolate milk - (80gP/180gCHO/25g F)

1:00pm - Meal #2 - 1 scoop of Myofusion, 1 tbsp of PB, 1/2 cup of steel cut oats, 1 banana; 1.5 cups of cottage cheese and 2 tbsp of sugar free Hersheys syrup - (90gP/100g CHO/25g F)

3:00pm - Meal #3 - 10oz of turkey, 1 cup of brown rice, 1 tbsp of olive oil, 1 cup of spinach, 1 cup of mushrooms - (70gP, 60g CHO, 20g F)

4:30pm - Meal #4 - 1 scoop of Myofusion, 1 tbsp of PB, 1/2 cup of steel cut oats, 1 banana - (40gP/80g CHO/15g F)

6:00pm - Meal #5 - 10oz of chicken, 1 cup of brown rice, 1 tbsp of olive oil, 1 cup of spinach, 1 cup of bell peppers, 1 cup of mushrooms - (70g P, 60g CHO, 20g F)

Total: ~4200cals: 350g Protein, 460g CHO, 110g F; NOTE: These are rough estimates.

[Bigsby]

Hello all, I've create this account maybe since one and a half years ago, but I'd never post anything LOL.

I've been a week of searching everything about IF and I'm sure interesting about this diet and want to ask some questions for you all that had an experience with this.

There's two points why I start to like this diet :
1. eat six meals a day is boring
2. this diet fits my religious way (I'm a Muslim anyway, from Indonesia )

My questions are :
1. If I want to bulk, which is better training in fasted condition (but take 10gr BCAA) or I should take some Pre-WO meal?
2. Actually I'm working out using Rippetoe program on 3 non-consecutive day, should I change this routine to split/upper-lower or just stick with it if I use IF?
3. This questions is not fit with IF, but I want to know, I have Asian genetic, is it true that Asian genetic is hard to gain muscles?

Bonus questions : I saw people in this thread have a great body (lean, big), do/did they use PH/Juice or just natural? I'm natural, but I have a big problem with getting big and lean (you can see in my bodyspace), my friends told me to use those stuff, but I won't I need an advice about this.

Thank you for reply and sorry for my bad English

Stats :
Age : 22
Height : 178 Cm
Weight : 69.5 Kg
Bodyfat : 17.7% (Tanita weight scale)
Bench : 77lbs without bar x 5 reps
Squats : 110lbs without bar x 5 reps
Deads : 198lbs without bar x 5 reps
3 fracture on my left arm when I was 13th

You've done a good job transforming your body over the past year, I looked at your bodyspace, well done! To address some of your questions

1. If I want to bulk, which is better training in fasted condition (but take 10gr BCAA) or I should take some Pre-WO meal? It doesn't really matter that much. If you have the ability to train fasted and have a good window following for the 8 hr refeed then do that. If no, doing the 1-2 meals pre workout meals are just fine (this is the protocol I follow on the weekdays, if I workout on the weekends I'll train fasted w/ 10g BCAA's) The main idea is you want it to fit as easily into your schedule as possible. For example, during Ramadan you might train fasted since you will be fasting anyways from sunrise to sunset, but the rest of the year when you're not fasting you can have the 2 pre workout meals.

3. This questions is not fit with IF, but I want to know, I have Asian genetic, is it true that Asian genetic is hard to gain muscles? It's true that genetics do play a key part to the potential your body can obtain. Though, I believe your genetics aren't going to be necessarily bad because you're Asian, it'll have primarily to do with your parents. If such generalizations were true, all Austrians would look like Arnold Schwarzenegger given the same knowledge, steroids, training, and diet. Just workout hard and give yourself time, be consistent, you'll get there. Keep searching this thread and read read read, there's lots of members that can be of great help and would love to assist you along your way. Read the blogs of some of the top inspirational guys and girls on Bodyspace, you'll learn a great deal there. Keep reading Martin's blog along with other articles on IF and bodybuilding.

Best of luck to you.

[saternal]

Are most people following the RPT style?

How's this routine looking :
Mon - Deads , Chins , Back & Biceps assistance exercises.
Wed - Bench , Chest & Triceps assistance exercises.
Fri - Squats , Legs & Shoulders assistance exercises.

2,400 kcal workout days , 2,000 kcal non-workout and cardio days.

[Bigsby]

LOL...nice.

A typical 4200 calorie day (rough estimate) is below. On the 5,000cal day, I just increase a few of the portions. On the 6,000 cal day, I have a sizable cheat meal (usually sushi and cheesecake). Cals seem like a lot but I create a really high metabolic demand for it by the way I train. This is probably why I began to lose weight on 3800 cals - strong hunch.


DIET FOR TODAY:

11:00am - Meal #1 - 1 Whole Wheat Bagel, 4 Whole Eggs, 1 slice of cheddar cheese, 1 banana, 8oz of pineapple, 20oz of chocolate milk - (80gP/180gCHO/25g F)

1:00pm - Meal #2 - 1 scoop of Myofusion, 1 tbsp of PB, 1/2 cup of steel cut oats, 1 banana; 1.5 cups of cottage cheese and 2 tbsp of sugar free Hersheys syrup - (90gP/100g CHO/25g F)

3:00pm - Meal #3 - 10oz of turkey, 1 cup of brown rice, 1 tbsp of olive oil, 1 cup of spinach, 1 cup of mushrooms - (70gP, 60g CHO, 20g F)

4:30pm - Meal #4 - 1 scoop of Myofusion, 1 tbsp of PB, 1/2 cup of steel cut oats, 1 banana - (40gP/80g CHO/15g F)

6:00pm - Meal #5 - 10oz of chicken, 1 cup of brown rice, 1 tbsp of olive oil, 1 cup of spinach, 1 cup of bell peppers, 1 cup of mushrooms - (70g P, 60g CHO, 20g F)

Total: ~4200cals: 350g Protein, 460g CHO, 110g F; NOTE: These are rough estimates.

"You must spread some repuation before giving to Pbateman2 again"
It's ok though, I will rep you in spirit and give you this "cool" smiley face to suffice

[hankst]

Are most people following the RPT style?

How's this routine looking :
Mon - Deads , Chins , Back & Biceps assistance exercises.
Wed - Bench , Chest & Triceps assistance exercises.
Fri - Squats , Legs & Shoulders assistance exercises.

2,400 kcal workout days , 2,000 kcal non-workout and cardio days.

Started today with a push / pull split (days per week), done RPT style.
Will keep you posted, if I'm still alive in a week, given the amount of sets I grind out to failure .

LOL...nice.

I hope I build enough lean mass one day to match your caloric intake . GJDM. What's your story, btw? Have you always been training? Were you skinny? Or even fat?

[dulzdulz]

You've done a good job transforming your body over the past year, I looked at your bodyspace, well done! To address some of your questions

1. If I want to bulk, which is better training in fasted condition (but take 10gr BCAA) or I should take some Pre-WO meal? It doesn't really matter that much. If you have the ability to train fasted and have a good window following for the 8 hr refeed then do that. If no, doing the 1-2 meals pre workout meals are just fine (this is the protocol I follow on the weekdays, if I workout on the weekends I'll train fasted w/ 10g BCAA's) The main idea is you want it to fit as easily into your schedule as possible. For example, during Ramadan you might train fasted since you will be fasting anyways from sunrise to sunset, but the rest of the year when you're not fasting you can have the 2 pre workout meals.

3. This questions is not fit with IF, but I want to know, I have Asian genetic, is it true that Asian genetic is hard to gain muscles? It's true that genetics do play a key part to the potential your body can obtain. Though, I believe your genetics aren't going to be necessarily bad because you're Asian, it'll have primarily to do with your parents. If such generalizations were true, all Austrians would look like Arnold Schwarzenegger given the same knowledge, steroids, training, and diet. Just workout hard and give yourself time, be consistent, you'll get there. Keep searching this thread and read read read, there's lots of members that can be of great help and would love to assist you along your way. Read the blogs of some of the top inspirational guys and girls on Bodyspace, you'll learn a great deal there. Keep reading Martin's blog along with other articles on IF and bodybuilding.

Best of luck to you.

thank you for fast response, you're so wise about questions #3,, make me more inspired

how's about another question, anyone?

[saternal]

Started today with a push / pull split (days per week), done RPT style.
Will keep you posted, if I'm still alive in a week, given the amount of sets I grind out to failure .



I hope I build enough lean mass one day to match your caloric intake . GJDM. What's your story, btw? Have you always been training? Were you skinny? Or even fat?

Interesting, the routine i came up with actually looks pretty close to a push/pull/legs split. Maybe i'll move shoulders to chest day and it'll be a proper push pull split. But for those doing push pull split isn't it very taxing to perform shoulders and chest on the same day?

[MB35]

I was reading about this intermittent fasting thing and I was wondering if this would work for it.

Sunday, Monday, Tuesday I would be eating my regular 6 small meals a day that come to 2000 calories with a 40 protein, 40 fat and 20 carb macro split.

Wednesday I would eat a small meal with protein/carbs in the morning then workout(I workout mornings before work which is the reason for this) followed by a nearly 500 calorie meal after with protein, carbs and fat. Then I would fast for the rest of the day until my dinner which would make up the rest of my calories for the day. Aiming on a day like this to only have 1700 calories.

Then Thursday/Friday would be the same as sunday, monday and tuesday.

Then finally Saturday would be a full day of fasting(from dinner friday night to dinner saturday night). With my calories being consumed all past 6pm Saturday night(dinner till bed).

Would this work and be beneficial for this type of diet and for cutting/muscle gain?

Thanks

[lildave]

http://lifehacker.com/5714255/work-o...-loss#comments

One of the blogs I go on had an article about working out in a fasted state. Lots of misinformation was being posted so I made my post with a link to the lean gains site. I'm sure a lot of ppl wont bother to read the link I posted though. haha

[saternal]

Guys how many sets per core muscle group do you perform?

[Geofa]

How's this routine looking :
Mon - Deads , Chins , Back & Biceps assistance exercises.
Wed - Bench , Chest & Triceps assistance exercises.
Fri - Squats , Legs & Shoulders assistance exercises.

Training each body part just one time a week??Is not better to train it 2 times?