Intermittent Fasting for Strength Training and Fat Loss - Part Two

[vitornoob]

http://www.scribd.com/doc/2668412/Ri...g-Strength-FAQ

http://startingstrength.wikia.com/wi..._Strength_Wiki

[Morningred]

I have consistently monitored my weight for approximately a month (being on a cut). This morning the scale said 68.2kg which is a 0.9kg difference from my lowest observed weight so far (measured yesterday). All measurements were done under the same circumstances: wake up, bathroom, weigh immediately after that. I know that waterweight can be an explanation, but I'm shocked to find that the difference with a monthly observed low is this large. Any other explanations? Hopefully it's a whoosh.

The leangains protocol freaking rocks. Cutting is so easy. My bodyweight is down 3.5kg from January (when I was actually pretty clueless as to what I was doing), lifts have been going up consistenly. I fully expect to reach 10-11% bf by the end of April after which I'll start recomping to get shredded for this summer.

Gl lifting everyone.

[D2Dude]

I honestly just hopped on this thread because I don't know what IF is... can someone tell me... lol!

[vitornoob]

www.leangains.com

btw, I drink green tea everyday, but from real leaves...You need to do infusion

[Anthonybc78]

I have consistently monitored my weight for approximately a month (being on a cut). This morning the scale said 68.2kg which is a 0.9kg difference from my lowest observed weight so far (measured yesterday). All measurements were done under the same circumstances: wake up, bathroom, weigh immediately after that. I know that waterweight can be an explanation, but I'm shocked to find that the difference with a monthly observed low is this large. Any other explanations? Hopefully it's a whoosh.

The leangains protocol freaking rocks. Cutting is so easy. My bodyweight is down 3.5kg from January (when I was actually pretty clueless as to what I was doing), lifts have been going up consistenly. I fully expect to reach 10-11% bf by the end of April after which I'll start recomping to get shredded for this summer.

Gl lifting everyone.

Nice! Post some pics in your profile, and are you new to LG? I just started this week, but have been dieting and training since January as well and have lost about 30lbs. I am determined to get down to 10% or so myself. I would like to see others programs/diets.

[Morningred]

Nice! Post some pics in your profile, and are you new to LG? I just started this week, but have been dieting and training since January as well and have lost about 30lbs. I am determined to get down to 10% or so myself. I would like to see others programs/diets.

hey! Not new to leangains but it took me a lot of time before I actually started implementing what I knew. I will upload pics once I have the desired results. Im on a -40%/+10% and I do compound lifts only. Looking forward to seeing your 10% bf pictures man

Take care!

[BeastKin]

Can someone answer this question for me.... is it ok to take N.O Xplode 2.0 before working out? It has about 6g carbs 25cals.

[vitornoob]

Can someone answer this question for me.... is it ok to take N.O Xplode 2.0 before working out? It has about 6g carbs 25cals.

Maybeee.....most probably yes!

[BeastKin]

Maybeee.....most probably yes!

Haha thanks for answering but I need a solid answer on this question. I might be overthinking this but better safe than sorry.

[vitornoob]

Haha thanks for answering but I need a solid answer on this question. I might be overthinking this but better safe than sorry.

lol, I am f*cking serious ...

Martin states that less than 50kcal you still under a fasted state, but this is extremely individual, and plus that having that much carbs, this product is insulemic, what will be most likely to break your fast(even if those carbs come from high GI foods, like dextrose, what I bet that they come)

[AntonioWright]

Can someone answer this question for me.... is it ok to take N.O Xplode 2.0 before working out? It has about 6g carbs 25cals.

I don't see how this is any different than consuming two cups of coffee with 4 packets of Splenda each. This is exactly what I have been doing. I believe I am still in a fasted state. I will try no Splenda and see what happens.

Also, it has been mentioned that there is no "on/off" switch. We do know that consuming anything like a protein shake would break the fast. However, how would you know if the fast was broken? The NO Explode is a great example. It's not like there indicator stating you have broken the fast.

Anyone know or have any signs of truly being in a fasted state?

[Anthonybc78]

There aren't any calories in Splenda anyways, I think it would be fine. I was drinking mine black, but every now and then Ill add 1 pack of splenda.

[CeBKa]

New study i found, kind of new and....not so exciting:

http://www.ncbi.nlm.nih.gov/pubmed/2...?dopt=Abstract

RESULTS:
We documented 1944 T2D cases during follow-up. After adjustment for known risk factors for T2D, including BMI, men who skipped breakfast had 21% higher risk of T2D than did men who consumed breakfast (RR: 1.21; 95% CI: 1.07, 1.35). Compared with men who ate 3 times/d, men who ate 1-2 times/d had a higher risk of T2D (RR: 1.25; 95% CI: 1.08, 1.45). These findings persisted after stratification by BMI or diet quality. Additional snacks beyond the 3 main meals (breakfast, lunch, and dinner) were associated with increased T2D risk, but these associations were attenuated after adjustment for BMI.

My guess is that their snacking abits were off, grabbing a donut before work and sh't...

[AntonioWright]

There aren't any calories in Splenda anyways, I think it would be fine. I was drinking mine black, but every now and then Ill add 1 pack of splenda.

This is false.

Each packet of Splenda has 1 gram of carb due to the filler. 1g of carb equals 4 calories.

[SmashWilliams]

My first 9 months of IF and Leangains are over, binge drinking twice a week and smashing alot of pizza and burgers while still seeing progress is pretty damn sweet, who knew i could continue being a pig while getting in shape?

Thanks Martin, and all the other peeps that helped me out in this thread when i was starting out!

[Anthonybc78]

My first 9 months of IF and Leangains are over, binge drinking twice a week and smashing alot of pizza and burgers while still seeing progress is pretty damn sweet, who knew i could continue being a pig while getting in shape?

Thanks Martin, and all the other peeps that helped me out in this thread when i was starting out!

Jesus... nice results. Is there any reason you are stopping it? Maybe trying to bulk? Thats amazing you can achieve those results and drinking and eating occasional fast food. Ive been eating healthy, but its nice to know once I achieve my results I can get pretty lax as long as I do my 16 hour fax and keep the calories at maintenance.

[SmashWilliams]

Jesus... nice results. Is there any reason you are stopping it? Maybe trying to bulk? Thats amazing you can achieve those results and drinking and eating occasional fast food. Ive been eating healthy, but its nice to know once I achieve my results I can get pretty lax as long as I do my 16 hour fax and keep the calories at maintenance.

Yeah once you realize you can fit the things you love into your macros and dont need to eat "clean" all the time, plus got room for bigger meals with leangains, you never really have to have a cheating day or cut certain foods out of your diet.

I am not stopping now, its just that this marked the end of my cut, now gonna bulk again using the same method, altho a leaner bulk then the last time i tried.

[najee786]

[QUOTE=SmashWilliams;857512873]My first 9 months of IF and Leangains are over, binge drinking twice a week and smashing alot of pizza and burgers while still seeing progress is pretty damn sweet, who knew i could continue being a pig while getting in shape?

Thanks Martin, and all the other peeps that helped me out in this thread when i was starting out!


Wow that's really impressive man.

[banch0ng]

Question guys.

My girl is wanting to try IF for a bit of fat loss. She goes to college and is in class from 11.30 until 2 every day, so wouldn't be able to start eating until after 2. Is there anything wrong in fasting from say 7pm until 11am instead of the usual 8-12 ? Will this affect the diet at all ?

[vitornoob]

Question guys.

My girl is wanting to try IF for a bit of fat loss. She goes to college and is in class from 11.30 until 2 every day, so wouldn't be able to start eating until after 2. Is there anything wrong in fasting from say 7pm until 11am instead of the usual 8-12 ? Will this affect the diet at all ?

who said that the usual is 8-12? the usual is 16h fasting and 8h eating, does not matter when you do it...
as long she is fasting 16h, she is doing the LG protocol(but martin says that women can fast less)

[banch0ng]

who said that the usual is 8-12? the usual is 16h fasting and 8h eating, does not matter when you do it...
as long she is fasting 16h, she is doing the LG protocol(but martin says that women can fast less)

Ok awesome. I thought I remember reading something where Martin mentioned the times need to be always from about 8 or 9pm for 16 hours, maybe I was just losing my mind. This will make her happy. I'm telling to do maybe 8pm until 10am or so

[vitornoob]

Ok awesome. I thought I remember reading something where Martin mentioned the times need to be always from about 8 or 9pm for 16 hours, maybe I was just losing my mind. This will make her happy. I'm telling to do maybe 8pm until 10am or so

no, he was saying that if you have this meal pattern, you should keep it, because changing it too much could affect your hormones

[K3Fallout]

I made this post in misc but I figure that I make it here as well:

These were my macros from 2/20/2012


Is it possible for me to have gained LBM since then? Currently I'm 199-201lbs, while when I saved that chart I was 195lbs even though the split was for weight loss. I'm on SS and about to stall again so I don't know if I should up the calories to adjust to my current weight or keep it the same. Since that time, I only put about 10lbs on my bench and OHP. Prior, I was stalling at benching one plate for the longest time, but now I'm having a hard time just adding 5lbs to that.

[vitornoob]

I made this post in misc but I figure that I make it here as well:

These were my macros from 2/20/2012
[img]http://i.imgur.com/Mbw43.png[mg]

Is it possible for me to have gained LBM since then? Currently I'm 199-201lbs, while when I saved that chart I was 195lbs even though the split was for weight loss. I'm on SS and about to stall again so I don't know if I should up the calories to adjust to my current weight or keep it the same. Since that time, I only put about 10lbs on my bench and OHP. Prior, I was stalling at benching one plate for the longest time, but now I'm having a hard time just adding 5lbs to that.

Overestimated your maintenance...when have you done this macro split?

[K3Fallout]

When? I've been doing it more or less since the mentioned date 2/20/2012. This sounds like a potential setback..

[vitornoob]

When? I've been doing it more or less since the mentioned date 2/20/2012. This sounds like a potential setback..

sorry, I did not see..well, 1 month and you gained 5lb...

1. could be water, glycogen
2. You are eating too much

btw, why are you eating only 60g cho off days?

[Jansen_Ongko]

Hi guys, I've been on IF for about 3 months and losing around 10% body fat. IF is amazing, mad respect for Martin!

Btw, I have couple questions and sorry if it has been answered before.

1. Do I break my fast if I eat something fibrous food like veggies or konnyaku jelly which has less than 10 cals / serving?

2. Is it okay if I fast more than 16 hours? Let say for 20 hours and then I start my workout with 10g of BCAAs?

Thanks before for the answer guys!

[vitornoob]

Hi guys, I've been on IF for about 3 months and losing around 10% body fat. IF is amazing, mad respect for Martin!
Btw, I have couple questions and sorry if it has been answered before.
1. Do I break my fast if I eat something fibrous food like veggies or konnyaku jelly which has less than 10 cals / serving?
2. Is it okay if I fast more than 16 hours? Let say for 20 hours and then I start my workout with 10g of BCAAs?
Thanks before for the answer guys!

1. Maybe yes, maybe no...Martin says that < 50kcal ins't a fasting breaker, buutt, this is extremelly individual and depends onn a lot of factors like insulemig response, for example..
2. yes, if you are eating enough calories, it is ok...

[panna]

- How often do u guys "cheat"?
every Monday after for my post workout meal i have a whole large pizza and a bunch of cheese cake. how badly would this effect my results? i dont count calories or anything on that day except for protein.

current macros:

Cal. 2017/3026
Pro. 250/250
Cho. 127/380
Fat. 57/57

[Jansen_Ongko]

1. Maybe yes, maybe no...Martin says that < 50kcal ins't a fasting breaker, buutt, this is extremelly individual and depends onn a lot of factors like insulemig response, for example..
2. yes, if you are eating enough calories, it is ok...

Thanks for the answer man. Highly appreciated.