Couple of questions
1. You're supposed to do IF 7 days a week right?
2. I have done IF since August now, and if I were to go back to a regular eating pattern, is there anything I need to be aware of? Or can I just bump straight into my first breakfast in 4 months and eat every 3-4 hours? Or will it negatively shock my body?
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Results 7,231 to 7,260 of 9990
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12-11-2011, 03:08 PM #7231
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12-11-2011, 03:13 PM #7232
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12-11-2011, 03:15 PM #7233
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12-11-2011, 09:57 PM #7234
There you go
Glad I've been of assistance somehow. It sounds like all is going well, keep it up.
Martin mentioned this:
Simply put, your body expects a certain routine every day, depending on habitual diet patterns and sleep/wake cycles, and adjusts its hormonal profile and metabolism accordingly. If this pattern is haphazardly and constantly shifted back and forth, and never allowed to adapt, as is the case with many shift-workers - it's very possible that it would be an independent factor in predisposing people to disease and health disorders. The hormonal profile of shift-workers tend to be less favorable than non-shift workers, for example.Health and Fitness Blog (and other misc. things): http://chinoz32.blogspot.com/
Current progress/timeline of body recomposition: http://chinoz32.blogspot.com/2011/01/follow-up-24-months-progress.html
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12-12-2011, 12:39 AM #7235
IF'ing made my social life even better. While fasted I am energetic and my work capacity is through the roof. Brb going to the libary at 9am and studying non-stop till 4pm while fasted Although it gets really cold sitting on my ass studying all day while fasted.
Log to athleticism and aesthetics: http://forum.bodybuilding.com/showthread.php?t=142760141
"You miss 100% of the shots you don't take." - Wayne Gretzky
Always repping back.
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12-12-2011, 03:57 AM #7236
^ completely agree with you man. reps for the name as well lol
www.instagram.com/CarlGN #aware
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12-12-2011, 07:36 AM #7237
ok, time for a female perspective update
I logged September 5, 2011 my maxes for several lifts here they are now 3 months later December 5, 2011. Ive been following the LG and doing Westside Barbell's Dynamic and Max Effort program, as well I dropped my cardio from 6days a week approx 40min each to 2x/wk 30min. No weight change or maybe slight drop of 1-2lbs. Everyone at the gym keeps asking if Im losing weight so I know Im looking better. My diet is 4days of higher carbs on lifting days and 3days of low carbs/high fat on off days. Calorie and carb cycling as recommended.
Sept 5, 2011
Deadlift-195 x4 Current-225 x6/275 x1
Bench-175 x4 Current-195 x3
Squat-115 x4 Current-200 x2
Chinups-bodyweight plus 25lbs x6 Current-bodyweight plus 35lbs x6
Major improvements in only 3months with a drastic decrease in cardio and major increase in calories. I stopped counting calories but I have checked periodically on fitday to make sure im getting my fats and proteins.
Most noteable improvements were made when I stopped eating Gluten and Dairy(including protein powder) and just focused on healthy fats, veggies and meats. I still eat gluten free oats for carb days and things like quinoa and sweet potatoes for my starches as well as high carb fruits like apples and pears.
I had severe adrenal fatigue and it caused thyroid disease from years of killing myself everyday in the gym and hours of cardio with a low calorie diet with little fat.(a diet actually from a "coach"). The leangains has actually eliminated my thyroid issues and I feel better than ever, not taking thyroid meds anymore, I dont get the massive cravings I used to, I look better and I feel better, I am actually healthy now and I love it.Elitefts rox!!
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12-12-2011, 08:30 AM #7238
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12-13-2011, 12:00 PM #7239
- Join Date: May 2011
- Location: Illinois, United States
- Age: 46
- Posts: 15
- Rep Power: 0
From what I've read I think that's fine. I fast from 10:30pm to 2:30pm and I train around 7:30am (take xtend around that time and after). My setup is probably less ideal than yours, and it works ok. Although time will tell, with regards to my physique, how well it works.
I remember how hard it was when I first begun to go even 16hrs, now that is nothing. I'm on hour 15 now, not even particularly hungry, but I didn't train today other than a walk and some abs.
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12-13-2011, 02:04 PM #7240
Hey so i want to get down to 10% bodyfat and to do that i need to get ride of around 10-15 pounds of pure fat.
I am the guy who always loses strength( within the first week) even while eating 2500 calories when my tdee is 2750.
So my question is, in order to keep my strength should i cycle my calories while doing leangains or would that only slow my progress? i workout 4 times a week not counting cardio. I wouldn't go above 2750 and on rest days i would lie at around 2300. the best situation would obviously be to gain strength while dropping the pounds but it's ok if i dont, being weak, there is a lot of peer pressure and its hard to see people passing you but it's all worth it in the end isn't it.
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12-13-2011, 02:45 PM #7241
No worries. And no, it's not a bad thing. That's a window nonetheless and if it works for your schedule then good for you. I fast between 9PM and 2PM myself which isn't far from yours but I cycle a 16/8 to 24/0 on my non-lifting days. 9PM - 9PM on non-lifting and I still train in terms of metabolic Olympic lifts. Provided it works for you champ, that's good.
Health and Fitness Blog (and other misc. things): http://chinoz32.blogspot.com/
Current progress/timeline of body recomposition: http://chinoz32.blogspot.com/2011/01/follow-up-24-months-progress.html
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12-13-2011, 03:29 PM #7242
not to be pedantic chino but 24/0 would be a bit mis-leading.. Wouldn't 23.5/0.5 be more accurate for your off days? It's got to take at least 30 minutes to eat all your daily calories?
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12-13-2011, 03:32 PM #7243
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12-13-2011, 05:09 PM #7244
So I have been following leangains for over 2 months now and love it. But I want mix in longer fasts, sort of like a hybrid of eat stop eat and leangains. I have been doing this for a week and was wondering if anyone else has tried this?
I have 2 days where I go ~36 hours fasted Tuesdays/Saturdays.
Mon/Thurs/Fri I break my fast at 1pm and end my eating at 9pm ( My normal Leangains time)
Wed/Sun fasts are broken earlier either 9-11am ending my eating at 5-7pm
Tues/Sat are full fast days that begin 9pm on Mon/Fri and I don't break this till 9-11am Wed/Sun
The reason behind the longer fasts is just because it is easier to create a deficit for my cut than just Leangains style alone. Thoughts?
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12-14-2011, 12:35 AM #7245
lifting and cardio schedule?
weekly deficit?
current BF?
macros on eating days?
I would tend to suggest not going that long unless at a high BF. I would favor hitting your protein intake on a 24 hour basis and just doing short feeding windows daily to maintain your deficit. If getting in all your calories over a couple hours, I dont think it would be too hard to not overeat your macros.Last edited by determined4000; 12-14-2011 at 12:50 AM.
Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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12-14-2011, 01:00 AM #7246Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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12-15-2011, 08:27 AM #7247
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12-15-2011, 09:13 AM #7248
Rep range?
I'm redoing my RPT routine and i was wondering what rep range you guys stay at for certain exercises..
I'm starting to think i've been doing too low of a rep range for all my lifts.. I've been doing:
2,3,4 for Deadlifts
3-6 for Chins
3-6 for Bench Press
3-6 for Squats
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12-15-2011, 02:32 PM #7249
would it be a bad idea to try IF? I turn 18 in February; would IF affect me negatively?
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12-15-2011, 08:13 PM #7250Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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12-15-2011, 08:21 PM #7251Health and Fitness Blog (and other misc. things): http://chinoz32.blogspot.com/
Current progress/timeline of body recomposition: http://chinoz32.blogspot.com/2011/01/follow-up-24-months-progress.html
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12-16-2011, 09:40 AM #7252
- Join Date: Aug 2011
- Location: Wheaton, Illinois, United States
- Age: 36
- Posts: 18
- Rep Power: 0
Ok, I'm interested in making IF apart of my lifestyle, but just wanted to ask a few questions.
I currently weigh 196 lbs, 5ft 7, 21% bf, 24 yrs of ago, 156 lbs of LBM. After my calculations I came up with the following:
2842 cals for lifting days
2342 cals for non lifting days.
Does that sound right or should I decrease that by 10, 15 or 20%?
I plan on the 16/8 IF method as well.
All input would be appreciated.You can have anything you want if you are willing to give up the belief that you can't have it.
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12-16-2011, 10:17 AM #7253
im gonna start my IF next week, at least for 1 month to see the results. My last 6 months was something like cutting. But now I just dont know what to do; recomp or bulking with IF.. My avatar pic is recently updated. Dont know whats my BF% and plz need some advice, recomp or bulk? Thanks
"I do it because i can, I can because I want to, I want to because you said I couldn't." (c)
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12-16-2011, 02:00 PM #7254
Mate, don't get too hung up on numbers. By all means, track but as for starting IF, just pick rough numbers for your days during and non-training days. You know yourself better than I do so I can't make a call and say yeap those are great numbers. I started at 2,500 ON and 2,000 off and over time gradually tweaked it for 2,500+ ON to 3,000+ OFF just to maintain, sometimes I've had to even bump things to 3,000 OFF and 3,500 ON, don't ask me why I just needed to to make sure I was as close to maintenance as possible.
Health and Fitness Blog (and other misc. things): http://chinoz32.blogspot.com/
Current progress/timeline of body recomposition: http://chinoz32.blogspot.com/2011/01/follow-up-24-months-progress.html
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12-16-2011, 02:41 PM #7255
- Join Date: Aug 2011
- Location: Wheaton, Illinois, United States
- Age: 36
- Posts: 18
- Rep Power: 0
I really don't know what works for me. Trying to figure it all out. Its all a crazy ass confusing science. Ill be starting on the 2nd and ill give it a couple weeks to see how my body reacts to it all. Hopefully I'm on to something that will provide me with good results over time.You can have anything you want if you are willing to give up the belief that you can't have it.
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12-17-2011, 02:21 AM #7256
No
WTF??????????????????????????????????
As Chino said, get easier numbers, not 2835,09080 kcal for ON and XYZ,ßaü for OFF, just you can choose to eat the same everyday or eat more WO days and less OFF days, what matters is the balance for one week or so, your body just works in a long term*Hollywood's rabid cage crew*
Bulking log -> http://forum.bodybuilding.com/showthread.php?t=145653801
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12-17-2011, 05:29 AM #7257
Ok guys, preparing for my 2nd time on IF
I am thinking along the lines of 200 calorie deficet on workout days, 1000 calorie deficet on off days. Working out 3 days, that gives me a 4600 calorie deficit per week. Anyone have any thoughts on this?
Now, what routine you guys doing? I was thinking SS or something like that?*Positive Crew*
500+
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12-17-2011, 07:20 AM #7258
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12-17-2011, 09:53 AM #7259
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12-19-2011, 01:39 AM #7260
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