Intermittent Fasting for Strength Training and Fat Loss - Part Two

[vitornoob]

Unless your doing cardio because you actually want better cardio I assume....

you're


and a cardio is total unnecessary, but it is fun do a HIIT

[Joecool5150]

I think there are a number of people who look at cardio to increase the calorie deficit for the day, rather than using it to stuff more food in their mouth. Certainly when they are at the low end of their calorie intake scale, and may not have enough room in their diet to cut more calories. So they look to cardio.

[jimsmith9999]

Fasted HIIT, I'm not trying to be a dick, just curious.

No worries - didn't think you were. Was just wondering which bit you were interested in. vitornoob's answer is my opinion as well.

[jimsmith9999]

Unless your doing cardio because you actually want better cardio I assume....

Of course, if your goal is to get better at cardio then there is no harm. But if your goal is to improve cardio via HIIT, you probably want to back off on weight training a bit. In truth, I'm sure you can do both, but I suspect that progress in both will suffer.

[jimsmith9999]

I think there are a number of people who look at cardio to increase the calorie deficit for the day, rather than using it to stuff more food in their mouth. Certainly when they are at the low end of their calorie intake scale, and may not have enough room in their diet to cut more calories. So they look to cardio.

For sure, nothing wrong with that. It's the style of cardio that is in question. Walking on a treadmill for 90 minutes seven days a week will burn a ton of calories and have little to no impact on your weight training. Doing HIIT 3 days per week will also burn calories, but may impact your recovery and impact your recovery (and thereby your lifting). It's all a matter of personal preference.

Personally, I can add two or three light runs (20-30) minutes into my 3 day/week lifting. Anything more than that, my training suffers, and I start picking up little aches and strains in the legs and ankles over time that I normally don't get. HIIT - no way...

[Joecool5150]

For sure, nothing wrong with that. It's the style of cardio that is in question. Walking on a treadmill for 90 minutes seven days a week will burn a ton of calories and have little to no impact on your weight training. Doing HIIT 3 days per week will also burn calories, but may impact your recovery and impact your recovery (and thereby your lifting). It's all a matter of personal preference.

Personally, I can add two or three light runs (20-30) minutes into my 3 day/week lifting. Anything more than that, my training suffers, and I start picking up little aches and strains in the legs and ankles over time that I normally don't get. HIIT - no way...

I was under the impression that cardio was being mocked as unnecessary for weight loss, not for it's impact on lifting. I do cardio every day at the moment, after weights. I'm lifting 4-5 times a week and vary LISS, MISS and HIIT during the week (I stick to one type, per cardio workout). I'm finding that it impacts very little, if anything, to my lifting the next day. So much so, while currently doing IF, my lifts are going up, and considerably. I'm burning around 1000-1200 calories combined (weights and cardio) (and I use a decent HRM to monitor my caloric expenditure). Consuming 2500 cals/day and not seeing much weight loss on the scale, but things are certainly tightening up slowly.

[ShadowWolfe]

I'm pretty sure layne norton did a vlog on HiIT training and that it has no impact on weight training goals, that was all just bro science.

[determined4000]

Cardio should be done by all for the health benefits and improving lifting performance.
You just need to keep the volume in check so you don't wear yourself out.
LISS is good for endurance and calorie burn
HIT improves explosiveness and ability for you heart to pump/work with great intensity for short periods (what you do when you lift

So do both.
If you dont for fear of muscle loss, eat more. If you are doing too much to hinder performance and recovery, do less.

[Emma-Leigh]

Ok peoples - this thread is nearly at 10,000 <--- new one will be posted soon....
Nominations for starter (any thread started without prior decision will be closed)

[jimsmith9999]

I was under the impression that cardio was being mocked as unnecessary for weight loss, not for it's impact on lifting. I do cardio every day at the moment, after weights. I'm lifting 4-5 times a week and vary LISS, MISS and HIIT during the week (I stick to one type, per cardio workout). I'm finding that it impacts very little, if anything, to my lifting the next day. So much so, while currently doing IF, my lifts are going up, and considerably. I'm burning around 1000-1200 calories combined (weights and cardio) (and I use a decent HRM to monitor my caloric expenditure). Consuming 2500 cals/day and not seeing much weight loss on the scale, but things are certainly tightening up slowly.

I'd pay little to no attention to anyone that mocks cardio.

It is true that cardio is not needed for body composition, it is a personal choice whether or not someone wants to do it. I do cardio - 2-3 light sessions/week.

[Gabriel Anton]

Same here jim, I actually enjoy it.
Yesterday read Chekhov for an hour on the elliptical

[KevJr88]

I'm pretty sure layne norton did a vlog on HiIT training and that it has no impact on weight training goals, that was all just bro science.

Can you dig up the video?

[droalex]

I can take Purple Wraath during fasted hours right? Thinking about taking it in the morning although I wont be training fasted

[vitornoob]

I can take Purple Wraath during fasted hours right? Thinking about taking it in the morning although I wont be training fasted

if you are not training fasted, don't take bcaas

[Dannybee123]

cardio should be done by all for the health benefits and improving lifting performance.
You just need to keep the volume in check so you don't wear yourself out.
Liss is good for endurance and calorie burn
hit improves explosiveness and ability for you heart to pump/work with great intensity for short periods (what you do when you lift

so do both.
If you dont for fear of muscle loss, eat more. If you are doing too much to hinder performance and recovery, do less.

hits nail on head

[notpuayet]

Hey guys I've been doing intermittent fasting for a while now and I'm currently on a bulk, am I right in thinking that eating 3300/2300 is more efficient than 2800/2800 if you wanted to gain muscle and burn fat also? I'm currently doing the latter and I know the lean gains approach is the opposite but wasn't sure if that was only for cutting. Also I'm gonna add cardio now, I was scared to do so as I felt like it'd hurt my gains but the explanation above seems to think the opposite and my recovery times have been slacking..

[ArabAesthetic]

Just started IF today and planning to keep it up until I get rid of that stubborn fat.

I'm going with the 2 pre-workouts protocol, Where I eat two meals before my workout.
Fasting from 10:00 PM - 2:00 PM, Workout about 6:00 PM.

Do you actually get more benefits from training fasted more than pre-workout'd?
My school schedule doesn't allow me to workout fasted, And that's the only suited protocol I can approach.

[rebeckyt]

In for this

[determined4000]

Just started IF today and planning to keep it up until I get rid of that stubborn fat.

IF is not ,magic
Fat isnt stubborn

[Gemnye]

Hey guys hope this hasn't been answered yet but from the LG guide martin suggest the 6-8 range for the top sets of the four compound workouts.. Yet reading a bit of thousands of post on this thread (*rimshot*) it seems like people are on the 3-5 range.. I think the 6-8 range (and increasing the reps for set 2 then 3) is pretty good.. Anybody see a prob with that? Or we're all pretty much on the same path as long as were putting the work in? Also.. Should I be including any other excercises besides the four compound ones?.. I don't mind doing just the four but if I'm slacking cuz of a lack of knowledge that would be cool to get the heads up.. Regardless the works gunna be put in

[nbedoya]

my daily required calories a day is 2550. I just finished cutting so im going to slowly start lean bulking with a surplus of about 250-300 so I was planning on bulking with 2850 calories a day. With the following macros 205g protein/75g fat/338g carbs a day.

But Im going to be bulking while on Intermittent Fasting due to me being in school and then work so i will only be eating twice a day.

However the lean gains calc, calculates that i need 3118 cals on my workout days and 2440 on my rest days. With my macros being 205g protein/ 64g fat/ 435g carb on my workout days.

my question is since i workout 6 times a week 3on1off should i even bother carb cyclying and instead just bulk using my regular macros while still being on IF. i just feel that eating 3118 cals 6x a week is alot or would not carb cycling mess up IF

[saint sinner x]

I have a question for you mates, I just consumed 3000 calories within 2 hours I fasted for 22 hours I feel like i gained fat lol... Is it possible to gain bodyfat while doing IF for long periods of time even if you fast for 22 hours or so? I may be over exaggerating but should I focus on daily deficits or weekly deficits? My goal is ideally to cut bodyfat but If i could gain lean mass while lower bodyfat that would be nice too but primarily I want to cut bodyfat...

[determined4000]

my question is since i workout 6 times a week 3on1off should i even bother carb cyclying and instead just bulk using my regular macros while still being on IF. i just feel that eating 3118 cals 6x a week is alot or would not carb cycling mess up IF

no you can eat consistent cals day in and day + out

I have a question for you mates, I just consumed 3000 calories within 2 hours I fasted for 22 hours I feel like i gained fat lol... Is it possible to gain bodyfat while doing IF for long periods of time even if you fast for 22 hours or so? I may be over exaggerating but should I focus on daily deficits or weekly deficits? My goal is ideally to cut bodyfat but If i could gain lean mass while lower bodyfat that would be nice too but primarily I want to cut bodyfat...

you gain fat whenever in a surplus regardless of meal timing
lose weight when in a deficit
I would guess your maintenance is below 3k, so yes you probably gained weight

[izzylicious]

I have some questions that i hoping someone could answer me

I will provide some information about myself to help, feel free to skip to questions
Usually wake up at 7~8, sleep at 11.
Trying to cut 4 kgs of fat while preserving as much muscle and strength as i can.
My diet is about 1900 Calories, 100-140 gm proteins/day, 50-70 gram fats, rest are carbohydrates.
I try to do some light cardio during my fasting hours

I have been reading about Intermittent fasting for a while and decided to give it a go after my frequent over feeding during my temporary gym pause cause of exams, and it just did wonders to all my cravings and gave me immense energy, i loved it and i am going to use it through out my cut and bulk.

Sorry for all this info, just giving you an idea so you can help me properly?

1st question: According to lean gains site he uses BCAA pre workout, If for some reason i can not have BCAAs, is there any other solution? Should i have a meal before my workout of say like.. 4 egg whites? would that be as good as 10 gms of BCAAs?

2nd question: Does the amount of meals you have during the refeed period matter? Is it okay to have all of your food in 1 meal? Since i will mostly go to the gym later in the day due to work/university, like say, 6-7, And i sleep at say 11~12, so i have about 5 hours period, and i don't like going bed stuffed, so I would rather just have 1 meal after i come back from the gym at 7:30~8:30, how is that? or should my refeeds last longer?

Thanks in advance

[bbkonmai]

so are small eating windows like 2hrs ok?

[determined4000]

1st question: According to lean gains site he uses BCAA pre workout, If for some reason i can not have BCAAs, is there any other solution? Should i have a meal before my workout of say like.. 4 egg whites? would that be as good as 10 gms of BCAAs?

2nd question: Does the amount of meals you have during the refeed period matter? Is it okay to have all of your food in 1 meal? Since i will mostly go to the gym later in the day due to work/university, like say, 6-7, And i sleep at say 11~12, so i have about 5 hours period, and i don't like going bed stuffed, so I would rather just have 1 meal after i come back from the gym at 7:30~8:30, how is that? or should my refeeds last longer?

Thanks in advance

1. use whey instead
2. no
its fine

so are small eating windows like 2hrs ok?

fine

[neddo]

so are small eating windows like 2hrs ok?

Fine? Yes.

Optimal? Nah. But if it fits your schedule, go for it.

And lol@carb cycling. Enjoy ketosis for no reason.

[clapp22]

Just started IF today and planning to keep it up until I get rid of that stubborn fat.

I'm going with the 2 pre-workouts protocol, Where I eat two meals before my workout.
Fasting from 10:00 PM - 2:00 PM, Workout about 6:00 PM.

Do you actually get more benefits from training fasted more than pre-workout'd?
My school schedule doesn't allow me to workout fasted, And that's the only suited protocol I can approach.

Martin just sent a tweet out the other day with a link to a new study that shows fasted training is better for fat loss than training fed. I havent hit 50 posts or I would have included the link. Check his twitter feed from a few days ago.

[neddo]

Effects of post-absorptive and postprandial exercise on 24h fat oxidation.

Haven't had time to analyze it yet, though.

[saw7988]

Maybe I'm understanding things wrong, and maybe I'm looking at the study wrong, but isn't this not really anything new? Sure, when fasted the exercise will call for fatty acids for energy, but then you'll just use more carbs for your calories later in the day. Similarly, cardio after breakfast will use more carbs for energy, sure, but then you should be using more fat later in the day. So doesn't it all balance out?