Intermittent Fasting for Strength Training and Fat Loss - Part Two

[apace]

I Have ordered some Yohimbe Fuel , how it the best way to take for stubborn body fat ?
I usually train at 6 pm , 1 st meal is at 3.00 pm
The directions are to take 1 in the am and 1 pm as its 8 mg Yohimbine per capsule so i will be taking 16 mg
is it ok if i take 1 tablet in the am with my espresso and another dose just before working out with another espresso at 6 pm or is it best to take 2 doses in the a.m ?
will be trying these mainly to target my stubborn body fat in my upper thighs as my abs are already lean

[AntonioWright]

I Have ordered some Yohimbe Fuel , how it the best way to take for stubborn body fat ?
I usually train at 6 pm , 1 st meal is at 3.00 pm
The directions are to take 1 in the am and 1 pm as its 8 mg Yohimbine per capsule so i will be taking 16 mg
is it ok if i take 1 tablet in the am with my espresso and another dose just before working out with another espresso at 6 pm or is it best to take 2 doses in the a.m ?
will be trying these mainly to target my stubborn body fat in my upper thighs as my abs are already lean

Hasn't this question already been asked about a billion times?

[AntonioWright]

I'm about 10 days in. I'm finding this process a revelation. I've lost about 10lbs of body fat in this time and my energy, focus and drive is unbelievable. I used to suffer from so much brain-fog and tiredness. The same amount of cutting calories with IF made all the difference. And sped up my fat loss like crazy.

My fasting windows started at 16 hours but that was too easy. I'm now closer to 18-20 hours a day and I'm eating like a caveman (and enjoying the hell out of it!) Today I'm going to try a 24 hour water fast as I've read a lot about the benefits of a 24 hour fast. I'm not particularly interested in the Eat-Stop-Eat method but a 24 hour fast here and there will be great.

My experience has been to drink a ton of ice water with plenty of ice cubs, and a few good ol' cups of strong black coffee. I feel great!!

10 pounds of fat in 10 days. I find this very hard to believe. You're confusing water loss with actual fat loss.

[AntonioWright]

Question folks.....and I hope I explain it as best as I can.

I work midnight shift 10pm till 0630am. Now due to my job, during the warmer months things can get extremely busy. Some nights I get stuck on a crime scene and I have nothing but time on my hands so its hit or miss when it comes to time for eating. I want to give IFing another go and this time really stick to it. My question for people is I usually get home around 715am and Im in bed pretty fast. I wake up around 3pm and train as soon as I wake. I then break my fast as soon as I get done training which is usually around 5pm. Now the downside is sometimes I have to go to court in the morning and Im up till noon and on these days I only get about 3 or 4 hour so of sleep then wake up and train. Now for most people they are sleeping during their fasting for the most part. My question is since I have a feeding window from 5pm till 1am will it hurt if Im awake for another 12 hours if I have court in the mornings???

Cliffs:

I work midnights

- sometimes I have to be up for 18 hours.
- if fasting and being awake that long will it hurt my fasting since Im not sleeping so long as Im taking BCAA's?

I work with a client who happens to be a DC officer as well. He follows the same schedule. He normally eats one meal per day and is having great results.

[apace]

so this is the billion't & 1
things change so i wanted to know the latest and best way to take them

[AntonioWright]

IF doesnt change the calorie balance equation or what sources you chose.Personally I chose to eat very little refined/processed foods and keep protein high, which isnt hard when you are eating a lot of wholesome foods. I enjoy my meat, veg, fruit, eggs, cheeses, beans, oats more than eating fast food, cookies, chips, B+Js.

Totally agree. Most of your food choices should be "bro foods".

[AntonioWright]

I was wondering if any of you can give me some advice as far as implementing IF with my schedule,

I'm training to walk-on for track(sprinting) this fall and I'm trying to get more lean and it seems like IF is the way to go...but 3-4 days out of the week I do 2 a days, in the morning I do my sprints/plyo's and then at night time I do lifting. I was wondering how I should go about this? Would it be detrimental to go fasted even after an intense sprinting session? Or should I just go about it normally and have the huge meal after my lifting?

Calories in vs calories out is the way to go. IF is just about when you eat your meals. Eat your meals around your workout times. I consider sprint a workout, so eat around that. Honestly, I would just don't even worry about fasting and clean up your calorie intake.

Don't make things complicated.

[AntonioWright]

so this is the billion't & 1
things change so i wanted to know the latest and best way to take them

It hasn't changed. Take the product while your in your fast. If you're doing cardio, take it prior to cardio.

[cdroyz]

Does eating at a caloric surplus while doing IF/lean gains mean you can recomp? Does anyone have experience with this or is IF purely for maintenance of low bf and cutting?

[USMARINE8152]

I work with a client who happens to be a DC officer as well. He follows the same schedule. He normally eats one meal per day and is having great results.

PM me Im curious if I know him. There is only a handful of folks that clearly train and diet where I work at.

[awesomepirate]

10 pounds of fat in 10 days. I find this very hard to believe. You're confusing water loss with actual fat loss.

Bro, you could be right. But then again, I was already cutting nicely for a few months and I find it hard to believe that I all of a sudden lost a whole bunch of water weight - I eat little sodium, drink a ton of water and usually eat very clean (most of the time lol, I do indulge once a week!) Whatever excess water my body was holding should have gone months ago. If I had just started a cut after months on a maintenance period or a bulk, you'd probably be right. But I somehow believe this to be body fat - my measurements indicate the same too.

Irrespective of whether this is body fat, water or muscle, the main point is I'm dropping even more weight, I look better every day in the mirror, my strength is increasingly substantially during fasted workouts, I have a lot more energy throughout a day and I feel great. That's the main point I'm pushing here. I'm currently on day 15 and I already feel like I wish I discovered this sooner

I've done one 24 hour water fast and I've just started my second one. It's going to be a weekly thing every Tuesday.

The last point I'll make is that a lot of people believe that everyone's bodies behave in the same way. From years of tracking calories and writing every little thing I eat (still do it with myfitnesspal!) I've come to the realisation that it is not always calories in vs calories out. That's my belief and what makes me happy. And what works for me or what brings me fulfilment isn't really up for debate.

I'm just enjoying this thoroughly and if anyone wanted to give it a shot, please do! The early part is proving comfortable for me so don't worry other newbies who might be on the fence!

[DiBa03]

Can someone please explain what happens if you change the time of your feeding period. People are saying to make sure to eat in the feeding window. Is it a big deal or not?

[jonstoppable]

Can someone please explain what happens if you change the time of your feeding period. People are saying to make sure to eat in the feeding window. Is it a big deal or not?

It's really just to help your body get used to a schedule of eating. You'll notice that keeping your feeding window within about the same, give or take +/- 2 hours, you won't become as hungry during the off hours. Some of it also has to do with hormones and what as well.

[determined4000]

Can someone please explain what happens if you change the time of your feeding period. People are saying to make sure to eat in the feeding window. Is it a big deal or not?

it has more to do with unger cues than anything else

[Pharshballa]

Possibly. There is no SOLID scientific research to disprove training fasted causes muscle loss. Usually glucogeonesis begins after 48 hours of fasting, so even if you train completely fasted you are pretty much safe. But you could follow it the way Martin follows it and eat 20% of you cals 2 hours before you workout, and 80% split in 2 meals post workout.

This was his regimen which allows the full benefits of IF AND peace of mind that you are not burning muscle

His regimen:

1 PM

20 % of you calories

3 PM

Training

5 PM

Post workout meal

50-60 % of your cals

9 PM

Last meal 20-30 % of your cals

curious, why isn't it stressed that on rest days one takes the majority of protein for the day as the first meal rather than calories?

[cdroyz]

Does eating at a caloric surplus while doing IF/lean gains mean you can recomp? Does anyone have experience with this or is IF purely for maintenance of low bf and cutting?

anyone?

[lefthandedcigs]

anyone?

you can do a lean bulk while utilizing IF. just dont overdo it. martin does +20 on training days and -20 on rest days.
once i get back down to where i want to be, im going for that again. i bulked a little too hard before summer lol

[AayushSwamy]

Alright well im goin on vacation soon. I have to go on a plane for 17 hours total. 24 hours is total travel time. my question is how can i fast in my benefit for this whole trip to not eat those bad foods they give on planes? can i fast for more than 24 hours? I need some help because i cant figure it out.

[anonymous]

Chewing gum seems to work for me.

Just finished 18 hour fast with ease...probably could have gone the full 24, but I'm going to hold off on that for now. The day before I struggled just to make it to 10 hours, and I breezed past that.

I dunno, it does something for my psychologically. Not gonna complain...I'll ride this wave to shredded status.

[awesomepirate]

Chewing gum seems to work for me.

Just finished 18 hour fast with ease...probably could have gone the full 24, but I'm going to hold off on that for now. The day before I struggled just to make it to 10 hours, and I breezed past that.

I dunno, it does something for my psychologically. Not gonna complain...I'll ride this wave to shredded status.

For me, strong black coffee and tons of ice cold water do the trick. I'd love to try the chewing gum method but it might make me hungry! I'm currently about 15 hours into my second 24 hour water fast. And after leg day too

Will go and walk for an hour/4 miles to clear my head later in the evening when it starts to get a bit tough. The last 24 hour fast was pretty easy but unplanned. Let's see if I do well with this making a conscious effort.

[629]

why are you guys doing extended fasts?

[phain]

For me, strong black coffee and tons of ice cold water do the trick. I'd love to try the chewing gum method but it might make me hungry! I'm currently about 15 hours into my second 24 hour water fast. And after leg day too

Will go and walk for an hour/4 miles to clear my head later in the evening when it starts to get a bit tough. The last 24 hour fast was pretty easy but unplanned. Let's see if I do well with this making a conscious effort.

When I wake up : hungry ...... little coffee and hunger feeling gone 2-3hrs later coffee again. This is my method for fasting.

[phain]

anyone?

I bulked up with IF what you wanna know ??

[nobrah]

If it's not a regular occurrence then "bad" foods aren't going to derail your progress. You can certainly fast for 24 hours without noticeable negative effects, but if the only reason for doing that is to avoid foods that you've arbitrarily labeled as "bad", I'd suggest lightening up and looking at the big picture instead of minutia.

[AayushSwamy]

If it's not a regular occurrence then "bad" foods aren't going to derail your progress. You can certainly fast for 24 hours without noticeable negative effects, but if the only reason for doing that is to avoid foods that you've arbitrarily labeled as "bad", I'd suggest lightening up and looking at the big picture instead of minutia.

Well the food they serve taste really bad to so i dont want to even eat it. Can i intermittent fast for more than 24 hours? i would like to get all my calories before goin on the plane and then break my fast once i reach my house

[JaxLifter]

Quick question for anyone in the know. I work out in the early morning and I'm trying to follow that protocol. I take Amino Energy pre-work and during my workout, 6-7am, and then after that, it's a crap shoot until I break my fast at 11 or noon. Is the use of BCAA still in vogue while using LeanGains? I have some Extend BCAA that I could use, but I'm not as consistent with it as I maybe should be. Thanks in advance for any replies.

[EndoToMeso]

In on this epic thread!!!!!

[GMLFTMBCIFASLHO]

I decided to drop my carido workouts, and only do weights 3x per week (all pro's routine). So now I have 4 rest days per week, and 3 workout days.

Does this look like a good start? I'm starting with a relatively high body fat percentage, and want to get to 15% body fat, so I figured losing around 3 lbs per week would be okay for now (until I get to 15%. At that point, I'll slow the rate of fat loss).

[GMLFTMBCIFASLHO]

a week ago, i just realized that i seem to lift better when i eat something an hour or two before my workouts. i workout at around 7am, so i usually eat breakfast at 5am. can i somehow incorporate IF, by ending my fast at 5am, and beginning the fast at 1pm? and doing my weight training at 7am?

also, how would the bcaa's fit into the above timeline?

[cdroyz]

I bulked up with IF what you wanna know ??

Basically what your results were like. Did you stay lean or even drop body fat while gaining mass?