# Thread: Intermittent Fasting for Strength Training and Fat Loss - Part Two

1. Originally Posted by maltanarchy
That looks like what Vitor posted for you a few days ago... Around here it's like gospel:

Calculating Calorie & Macronutrient Needs
http://forum.bodybuilding.com/showth...hp?t=121703981

But yes the link you posted will get you started. Where exactly are you hung up?

You need to figure out your calorie needs then eat less to lose weight or more to gain weight. If you are too lazy to do math, just google for calorie calculator. In the past I have used a few different calculator to give me an average. If you are trying to recomp (slowly losing fat, slowly gaining muscle, no weight change) leangains says 20% above maintenance on lift days, and 20% below on rest days.

Also, as far as I know this post is accurate (the writer claims it was tweeted by Martin):
http://examine.com/leangains-faq/
Maybe this will help you, but like I said I'm not sure what part you are hung up on. This goes over a lot of the basics that are buried here-and-there on lesngains.com
I tone up because of what linkeltel faq leangains set the calculator but as Vitor said that is not good. My page is linked on my ass better because my English is less and is much clearer. So, the site linked by the help I can do it well leangains my plan.

So much is not clear that only if it has a BMR of the daily activity factor and multiply to give +20 / -20%?
Or I give to my BMR, value of +20 / -20%?

2. Originally Posted by phain
So much is not clear that only if it has a BMR of the daily activity factor and multiply to give +20 / -20%?
Or I give to my BMR, value of +20 / -20%?
Your BMR is your base calorie needs... What you would need if you were sleeping 24hrs a day. That number is based on height/weight/age etc.

Then you multiply that number by your activity level. That's what you see referenced in those articles... Like 1.3 or 1.5 etc. You pick the multiplier that matches your activity level.

Example mine could works out like so:
My BMR 1550
I exercise 3-5 days a week so, I'll go with a 1.5 multiplier.
1550 x 1.5 = 2,325

On lifting days I could eat 20% more -2790. On rest days eat 20% less than maintenance - 1860.

Hope that helps.

Here is a link to a decent calculator: http://www.freedieting.com/tools/calorie_calculator.htm

3. Originally Posted by ComingHard
Has anyone else had trouble with overwhelming hunger before they break their fast?

I've been going IF for about 3 weeks now, and I do my eating midday-8pm, slight deficit on rest days slight excess on workout days.
I literally just stare at the clock from about 10am onwards, desperate to start my eating.
I thought it might get better once my body had got used to it (after years of eating a big breakfast), but it hasn't so far.
I've tried drinking plenty of water. I am (should be) busy at work in the mornings, so there is nothing else I can do to take my mind off it.

Am I doing something wrong? Anyone similar experience?
I was having a problem with this the first week. I was used to eating 6x/day: 6am,9am,12pm,3pm,6pm,9pm. Once I cut out the last 9pm and didnt eat till 9am eventually my stomach/appetite got used to it. But I do however find I am REALLY hungry on cardio days. When I do cardio my appetite is ridiculous. Do you do cardio in the am?

4. Originally Posted by maltanarchy
Your BMR is your base calorie needs... What you would need if you were sleeping 24hrs a day. That number is based on height/weight/age etc.

Then you multiply that number by your activity level. That's what you see referenced in those articles... Like 1.3 or 1.5 etc. You pick the multiplier that matches your activity level.

Example mine could works out like so:
My BMR 1550
I exercise 3-5 days a week so, I'll go with a 1.5 multiplier.
1550 x 1.5 = 2,325

On lifting days I could eat 20% more -2790. On rest days eat 20% less than maintenance - 1860.

Hope that helps.

Here is a link to a decent calculator: http://www.freedieting.com/tools/calorie_calculator.htm
Ok thanks a lot. So i calculated.
weight : 164 lb
height : 6'5
bf : 10%
BMR : 1915
I exercise 3-5 days and 8hrs desk job multiple 1.2
2300
Workout days : (2760kcal )
200/375/51 P/C/F
Rest days : (1840 kcal )
200/30/102 P/C/F
This is fine ?

5. Hey gang. I hope I have this calc. correctly:

BMR: 1661
HT: 5'6"
WT: 177
BF%@20%?
waist: 32

Exercise: 3-5 days: 1.5= 2491 round down to 2400 maint.

-20%= 1920
=20%= 2880

I want to cut so I think I would stay at maint on work out days and on rest days go down to the deficit cals.

6. I like your P/C/F caloric intake here. I was thinking of trying this out since your pic shows its actually working. Good stuff. Keep it up. I want to get there one day. Hopefully by my 40th in June

Originally Posted by BRN
Just a question to you guys.. I've been IF'ing for almost a month, nothing drastic happened, but I managed to shed abit of lbs. Before following IF, I used to do cardio (20mins LISS/30 mins Plyometrics) at 7am then have a meal around 8am and lift around 9am.

So since starting IF I dropped cardio all together, but I added it in last week, ~35mins moderate-intensity post workout, but since I workout "fasted" (only BCAAs) would it potentially affect my progress/muscle mass?

Given that I'm 5'7 - 174lbs - bodyfat is around 9% and my caloric intake is 1890 - 230P - 175C - 30F

7. chewing some gum and coffee helps out. but i follow warrior diet in my undereating phase ill have one hardboiled egg or greek yogurt plain

8. Good stuff. I have been joing IF for about 2.5 wks. started at 179-180. Now at 177-176. Must be H2O. No muscle loss so far with a caloric deficit. Hope it keeps up since I am at 20%BF maybe. Most of my BF is in midsection. Need to lose about 15-20. yikes.

Nic pic tho. What you did before IF seems to working fine.

Originally Posted by schabowy90
5 days of proper IF and im feeling tighter already...srs. arms/tris feeling tighter as well as stomach area feeling leaner. maybe its the water, but i guess I could have also lost close to a lb of fat technically already. Only had green tea today and still feeling super productive and awesome at work.

9. Guys i have just one question. Post workout meal, its the biggest meal, so i always eat rice with other stuff, but can i change it for sweet cereals like the ones for kids?. In other words, 30gr carbs from rice are the same as 30gr from sweet cereals? (talking post workout meal). Thanks i hope you understand.

10. Originally Posted by Lixxer
Guys i have just one question. Post workout meal, its the biggest meal, so i always eat rice with other stuff, but can i change it for sweet cereals like the ones for kids?. In other words, 30gr carbs from rice are the same as 30gr from sweet cereals? (talking post workout meal). Thanks i hope you understand.
correct. in terms of body composition it doesnt make a difference. only thing you might be missing out on while eating sweet cereal as opposed to traditionally "good" carbs is some minerals and vitamins as well as some fiber. but if you're eating a lot of veggies and fruits and some other sources of vit/min, fiber and what not, youll be fine.

11. I believe martin advocates refeeds, but I can't find anything about them on his site, does anyone have a link?

12. Originally Posted by schabowy90
correct. in terms of body composition it doesnt make a difference. only thing you might be missing out on while eating sweet cereal as opposed to traditionally "good" carbs is some minerals and vitamins as well as some fiber. but if you're eating a lot of veggies and fruits and some other sources of vit/min, fiber and what not, youll be fine.
Some sweet cereals are fortified with vitamins and minerals though.

13. Originally Posted by Lixxer
Guys i have just one question. Post workout meal, its the biggest meal, so i always eat rice with other stuff, but can i change it for sweet cereals like the ones for kids?. In other words, 30gr carbs from rice are the same as 30gr from sweet cereals? (talking post workout meal). Thanks i hope you understand.
Cant find where but I think he recommends most of the carbs in the post workout meals should be starchy carbs (rice, pasta, potatoes), dont remember why tho. Personally i eat like 125g worth of carbs in pasta rice or potatoes and another 125g from low fat cereals like weet-bix with some sugary low fat yoghurt..

14. One of the biggest proponents of the "6 meals/day" runs IF and posts his results...

Intermittent Fasting: Big Help or Big Hype?

http://articles.elitefts.com/article...p-or-big-hype/

15. Originally Posted by .aeterna
One of the biggest proponents of the "6 meals/day" runs IF and posts his results...

Intermittent Fasting: Big Help or Big Hype?

16. Originally Posted by SmashWilliams
Cant find where but I think he recommends most of the carbs in the post workout meals should be starchy carbs (rice, pasta, potatoes), dont remember why tho. Personally i eat like 125g worth of carbs in pasta rice or potatoes and another 125g from low fat cereals like weet-bix with some sugary low fat yoghurt..
Damn, hate being in dubt, i am in body-recomposition .

17. Originally Posted by .aeterna
One of the biggest proponents of the "6 meals/day" runs IF and posts his results...

Intermittent Fasting: Big Help or Big Hype?

http://articles.elitefts.com/article...p-or-big-hype/
this is so freaking awesome.

for anyone that doesnt click on this, he has a fee PDF e book of his trials and errors in a 6 month fasting experiment.

those pics are a result.

http://www.precisionnutrition.com/intermittent-fasting

18. Anyone heard of or used Andrew Morgan from rippedbody.jp for as a personal consultant for IF. Is he legit?

19. Originally Posted by dilly
Anyone heard of or used Andrew Morgan from rippedbody.jp for as a personal consultant for IF. Is he legit?
I am right now. He has been very prompt, nice guy and to the point. Its only been three days but well worth it. He does a free consultation, send him a email. You wrong regret it.

20. Anyone else?

21. Originally Posted by dilly
Anyone else?
he is a nice guy...

22. hey guys....How bout a whole subforum for IF? Enough with the TLDR of 17,000 posts over 2 threads.

Petition here:
http://forum.bodybuilding.com/showth...hp?t=139802003

23. Originally Posted by vitornoob
Just checking things out before i spend my hard earned money on someone I havent heard alot about. His clients on his website seem to have had great results.

24. Originally Posted by chickeneater
hey guys....How bout a whole subforum for IF? Enough with the TLDR of 17,000 posts over 2 threads.
Petition here:
http://forum.bodybuilding.com/showth...hp?t=139802003
not...this is enough!

Originally Posted by dilly
Just checking things out before i spend my hard earned money on someone I havent heard alot about. His clients on his website seem to have had great results.
You can have a free test with him, just give a shot, it is reall amazinh things in his website...
I have been talking to him recently in LG's facebook, it seems that he knows a lot about the things

25. Originally Posted by dilly
Just checking things out before i spend my hard earned money on someone I havent heard alot about. His clients on his website seem to have had great results.
i dont want to discourage you or anything, i have nothing against the guy nor do i even know who he is, but any information hes going to give you is most likely right at your fingertips.

all it takes is research. your caloric and macronutrient requirements can all be found in the nutrition section, as well as really insightful people that can help you decide what you want to do regarding training in this thread as well as sections.

weight loss, body composition, and building muscle are a relatively simple concept. lots of people just lack the discipline.

experiment with yourself before you pay someone else to. You're more than capable of doing it yourself.

26. Originally Posted by schabowy90
this is so freaking awesome.

for anyone that doesnt click on this, he has a fee PDF e book of his trials and errors in a 6 month fasting experiment.

those pics are a result.

http://www.precisionnutrition.com/intermittent-fasting
just printed out the pdf, i cant wait to read it all it looks like a good read! Thanks dude!

27. Originally Posted by vitornoob
not...this is enough!

The Keto's get 3 whole subforums. Why? How many subforums do you need to get you off of carbs and keep repeating that. Why can't IF get one? Or fasting in general? IF is not the only fasting protocol. Not everyone has time to read both the IF threads back to back. 17,000 pages. Why would you get in the way of that if bb.com mods are willing to do it?

IF is hot as fawk right now, and would encourage supplement sales (bcaa's, casein fluff recipies etc.)

Don't be resistent to change brah, costs you nothing.

28. Dear vitornoob!
Can I have a question for you ? I saw your meal pictures in FB. Why do not you do a compilation of your recipes?

29. Originally Posted by phain
Dear vitornoob!
Can I have a question for you ? I saw your meal pictures in FB. Why do not you do a compilation of your recipes?

too much recipes, just ask one in the FB or pick one at my photobucket and i tell you the recipe

30. Originally Posted by vitornoob
too much recipes, just ask one in the FB or pick one at my photobucket and i tell you the recipe
Okay thanks

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