Eating while Intermittent Fasting (leangains)

[iowabowhunter]

I'm going to start this approach to dieting this week. I'm wondering,,,can I eat small meal and "graze" durring the eating period, or do I need the large amount of calories post workout. Also if I break my fast at 1:00 pm and start it at 9:00,,,,,can I eat my last meal at 9:00??,,,,,when is the latest I can eat at.

Thanks

[buyerofmtg]

I personally start my eating at 1 PM, and start eating my last meal at 8:30 PM to finish by 9. That being said, I'm sure as long as you're not eating well until 9:59 PM it really doesn't matter.

From Leangains:

This is the usual protocol for people with normal working hours.

Sample setup

12-1 PM or around lunch/noon: Meal one. Approximately 20-25% of daily total calorie intake.
4-5 PM: Pre-workout meal. Roughly equal to the first meal.
8-9 PM: Post-workout meal (largest meal).


The way Martin writes it seems to be talking about the 1 PM break fast, 9 PM start eating last meal approach -- so take from that what you will. It doesn't take too long to eat that last meal anyways. Takes me like 10 minutes lol.

[AlwaysTryin]

Please stop worrying about if you can eat at 9 or has to be before

IF is supposed to make life easier and less stressful, there is no magic benefit from fasting 16 hours vs 16 1/2 etc

[iowabowhunter]

so how about the "grazing" part of my question

[Lychgate]

Sure. You can eat constantly during the feeding window if you like. Aslong as the calories are in check. However most calories should be consumed post workout.

[AlwaysTryin]

so how about the "grazing" part of my question

Makes no difference
Just like you could eat over 12 hours instead and it would be the same

[iowabowhunter]

This almost sound to easy.

[chillaxbroseph]

This almost sound to easy.

Dieting is not hard. The only reason people THINK it's hard is because of the myths out there that say you have to eat 10 times a day, only eating certain macros at certain times, avoiding certain foods altogether, and other ridiculous things of that sort. All it comes down to is burning more calories than you consume (if your goal is cutting that is) and hitting your macros. IF is just another means to that end.

[AlanApe]

How would you cater your window on intermittent fasting if you train at 5.30am?

[AlwaysTryin]

How would you cater your window on intermittent fasting if you train at 5.30am?

Just eat whenever? No need for a window/meal timing

[SimonThePieman]

IF. Turning men into women since 2004

[iowabowhunter]

Day 3 and so far so good. I can see sticking to this type of diet very easily. Monday and Tuesday I did get a headache late morning. I figured it was from lack of caffeine, so today I had a bottle of diet Mt dew on the drive to work instead of just water. It took care of the headache, but then I noticed that it said it had 10 calories in the entire bottle. Well between 7am and 10am I had drank the entire bottle. Hmmm, I didn't realize that diet soda had any calories in it. Should I not be drinking this in the morning? Biggest challenge I see here is getting in all my calories in the 8 hours and breaking the habit of grabbing breakfast.

Thanks
Bob

[NDeeps27]

dont look at fasting as having an on/off switch... its peaks and valleys
and martin says < ~50 cals is okay outside feeding window

[Ryan314]

2 meals between noon and 10pm.

Done.

[PBateman2]

IF. Turning men into women since 2004

Not aware.

Enlighten me.

[Andre17]

Idk the way my diet is:
from 2-3pm I train(mon/wed/fri)
3pm i break my fast with my largest meal
7pm second meal usually second biggest
11pm I end my fast
Than do the 16 hour fast until 3 the next day. You should get all your calories in between your feeding zone, doesnt matter what times you eat,
but the post-workout meal should be the largest.
Training days - High carb/moderate lean protein/low fat
Rest Days - Fatty proteins/low carb/moderate fat

[SimonThePieman]

Not aware.

Enlighten me.

asking stupid questions like

"can i eat a cracker at this time?"
adding bizarre ritualistic behavior than can adds no value that what can be achieved by just moderation and discipline.

[Apex702]

asking stupid questions like

"can i eat a cracker at this time?"
adding bizarre ritualistic behavior than can adds no value that what can be achieved by just moderation and discipline.

As opposed to asking stupid questions like - "will spiking my insulin help define my biceps?"

Stupid questions are everywhere. It's not IF - its stupid people.

[iowabowhunter]

Hey All

One question I forgot to ask,,,,,I notice Martin says that your calories should be in a deficit on rest days and in excess on training days (+/- 20% kcal). He also states that if you are obese or very fat (which I am 30% bf) you can stay in a calorie deficit on all days as long as protein is kept high. But should I still very how much of a deficit to run? Maybe -10% on training days and -20% on rest days??

[UTSoccerbro]

Hey All

One question I forgot to ask,,,,,I notice Martin says that your calories should be in a deficit on rest days and in excess on training days (+/- 20% kcal). He also states that if you are obese or very fat (which I am 30% bf) you can stay in a calorie deficit on all days as long as protein is kept high. But should I still very how much of a deficit to run? Maybe -10% on training days and -20% on rest days??

That sounds good. -15-20% is a solid deficit.

[iowabowhunter]

That sounds good. -15-20% is a solid deficit.

Thanks for the reply. I guess what I'm asking is can I keep it at a steady deficit say 20% everyday, or do I need to change it up on a daily basis say 15% one day 20% the next. What I took from Martins writings was that we need to change it up to keep the metabolism rolling strong????

[iowabowhunter]

ttt

[SimonThePieman]

As opposed to asking stupid questions like - "will spiking my insulin help define my biceps?"

Stupid questions are everywhere. It's not IF - its stupid people.

I agree, but two stupids don't make a smart

[iowabowhunter]

thanks for the reply. I guess what i'm asking is can i keep it at a steady deficit say 20% everyday, or do i need to change it up on a daily basis say 15% one day 20% the next. What i took from martins writings was that we need to change it up to keep the metabolism rolling strong????

tty

[SimonThePieman]

tty

too many variables to give an accurate answer.

Personally I like to cycle calories and think it helps metabolism and keeps energy higher whilst looking 'full', but there is a little data to support this.

Do what provides longivity in the diet for you based on personal circumstances rather than any flimsey science