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  1. #1
    Registered User iowabowhunter's Avatar
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    Eating while Intermittent Fasting (leangains)

    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
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    Registered User buyerofmtg's Avatar
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    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.
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    Registered User AlwaysTryin's Avatar
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    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
    Yes... I've started a log - http://forum.bodybuilding.com/showthread.php?t=159357321
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    Registered User iowabowhunter's Avatar
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    so how about the "grazing" part of my question
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    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.
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    Registered User AlwaysTryin's Avatar
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    Thumbs down

    Originally Posted by iowabowhunter View Post
    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
    Yes... I've started a log - http://forum.bodybuilding.com/showthread.php?t=159357321
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    Registered User iowabowhunter's Avatar
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    This almost sound to easy.
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    Originally Posted by iowabowhunter View Post
    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.
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    Registered User AlanApe's Avatar
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    How would you cater your window on intermittent fasting if you train at 5.30am?
    "I'll do today what others won't so I can do tomorrow what others can't" - such a fitting quote for bodybuilding!
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    Registered User AlwaysTryin's Avatar
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    Originally Posted by AlanApe View Post
    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
    Yes... I've started a log - http://forum.bodybuilding.com/showthread.php?t=159357321
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  11. #11
    witty comment goes here SimonThePieman's Avatar
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    IF. Turning men into women since 2004
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    Registered User iowabowhunter's Avatar
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    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
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  13. #13
    #winning NDeeps27's Avatar
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    dont look at fasting as having an on/off switch... its peaks and valleys
    and martin says < ~50 cals is okay outside feeding window
    can't out train a bad diet

    can't out diet bad training
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    Delts Brah Ryan314's Avatar
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    2 meals between noon and 10pm.

    Done.
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    THE OG PBateman2's Avatar
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    Originally Posted by SimonThePieman View Post
    IF. Turning men into women since 2004
    Not aware.

    Enlighten me.
    BRAINS & GAINS

    Strong Mind + Strong Body = UNSTOPPABLE
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    Registered User Andre17's Avatar
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    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
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  17. #17
    witty comment goes here SimonThePieman's Avatar
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    Originally Posted by PBateman2 View Post
    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.
    Saying Zyzz inspired you to lift is like saying Justin Bieber inspired you to sing
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    Originally Posted by SimonThePieman View Post
    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.
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    Registered User iowabowhunter's Avatar
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    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??
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    Originally Posted by iowabowhunter View Post
    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.
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    Registered User iowabowhunter's Avatar
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    Originally Posted by UTSoccerbro View Post
    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????
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    Registered User iowabowhunter's Avatar
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    ttt
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  23. #23
    witty comment goes here SimonThePieman's Avatar
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    Originally Posted by Apex702 View Post
    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
    Saying Zyzz inspired you to lift is like saying Justin Bieber inspired you to sing
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  24. #24
    Registered User iowabowhunter's Avatar
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    Originally Posted by iowabowhunter View Post
    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
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    witty comment goes here SimonThePieman's Avatar
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    Originally Posted by iowabowhunter View Post
    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
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