(IF) fasted lifting, is it the best way? cardio, not even once?

[facemower]

So I'm trying out IF and the only thing I've been trying to really decide on is when to eat my first meal.

Currently I am just waiting for my job to begin in June, so I have tons of free time (so eating and lifting can be done at any time during my 8 hour window).

I'm a little skeptical of lifting while fasted, even with 10g of BCAA's.

BUT, it does make sense if you're trying to burn more fat. I want a solid balance of lean gains and fat loss. I understand that you're burning more fat after 16 hours of fast, but the bottom line:

Is it more beneficial to lift while fasted, or should I eat a (smaller) meal first?

Also, should I even bother with mild cardio sessions? Maybe if I'm waiting for my window to begin, or later in the evening?


Thanks brahs.

[softpounder]

Er, personal preference.

I work better fasted or I would feel nauseous but everyone is different.

[rolandszi]

have a small meal

[MetilHed]

I don't IF, but I prefer lifting fasted. It really boils down to personal preference. No real benefit other than what makes you feel better, IMO.

[facemower]

I work better fasted or I would feel nauseous but everyone is different.

U wot?

I would imagine you burn more fat fasted, but might lose some strength during workouts and/or feel nauseous. Correct?

If its all the same (not losing muscle lifting on 16 hr fast with BCAAs) I suppose I'll give it a whirl and see what works best for me.

Cardio?

[HealingHands8]

I would imagine you burn more fat fasted. Correct?

No that is not correct

[JohnSmeton]

Ive tried it getting ready for my last competiiton, used to get up first thing and train

from experience for myself it doesnt work and I lost too much muscle, I need at least full meal before I train

[softpounder]

OP. Food + workout = nausea no matter how long I've waited.

Again, personal preference.

[AlwaysTryin]

I feel sick if I eat prior

I do epic amounts of cardio and then weights all fasted

[Spells0n]

I'm eating my first meal around 3h before my workout, then the second BIG MEAL after, and that's just perfect for me. Great cut, with no cardio.

[Leeuf]

I'm eating my first meal around 3h before my workout, then the second BIG MEAL after, and that's just perfect for me. Great cut, with no cardio.

Exactly the same with me.

[KobiDC]

See what works for you. I train fasted, with only black coffee prior to working out.

[moosedahgoose]

It varies for me. I workout at all different intensities and times during the week.

Since you have free time from now until June, I would suggest trial and erroring it.

See what feels best for you. Try working out fasted over the course of a week, then try it after a small meal for a week. Compare. Contrast.

[facemower]

just finished my first workout and meal.

i tried it fasted today, i was surprised that it didn't effect me (i also had 10g of BCAAs and some other random supps).

so long as i'm not losing muscle while i'm lifting fasted, it seems legit.

for cardio i just did 10 minutes of warmup- i don't want to overdo it while my muscles are only surviving off BCAAs.

[Kenshinhimora]

I can't workout fasted, have to have a shake or something before hand (anything sweet).

Also can't work out first thing in the morning since I feel dehydrated a few hours and liters of water later.

Aka see what works for you OP.

[kevinus99]

I work out fasted(6AM).... that took getting used to but no problem now. i just have a cup of black coffee...my eating window is 1PM to 9PM so i go a few hrs after my workout b4 my first meal and i am perfectly fine...

[jnbrk]

The only advantage of IF is its convenience. No more, no less.

[facemower]

I work out fasted(6AM).... that took getting used to but no problem now. i just have a cup of black coffee...my eating window is 1PM to 9PM so i go a few hrs after my workout b4 my first meal and i am perfectly fine...

thats crazy man i don't think i could go hours after a w/o with nothing to eat. i had my meal immediately afterwards haha.



last night i couldn't sleep for about an hour because i was hungry, i'm hoping i get over that. i had my last meal at 9pm and went to bed at 12-12:30.

i've been grazing for too long, just need to break the habit.



do any of you really do cardio while on IF? like, more than just a warmup...

[leinenn]

bottle of C4 most of the time, on the weekend i like a slow digesting carb pwo for some reason.

[bkp25]

thats crazy man i don't think i could go hours after a w/o with nothing to eat. i had my meal immediately afterwards haha.



last night i couldn't sleep for about an hour because i was hungry, i'm hoping i get over that. i had my last meal at 9pm and went to bed at 12-12:30.

i've been grazing for too long, just need to break the habit.



do any of you really do cardio while on IF? like, more than just a warmup...

I have been doing this for the last 2 years and i've gotten bigger and stronger (with proper exercise, nutrition and sleep)
I wake up at 6 have some coffee go for a run (any where from 3-5 miles sometimes sprints at the track.) Come home finish the pot of coffee. Class 9 until 12 eat a small meal, go lift weights (or swim laps) from 1-3 food, work from 4 - 9 more food, sleep
Now that finals are over the only thing i'll switch up is weights in the morning cardio in the afternoon i usually dont eat food until 3-4 but you need to find what works for YOU

[xJellyBirdx]

do any of you really do cardio while on IF? like, more than just a warmup...

I do. I feel like cardio helps me recover faster if I separate them. For example, lift Monday, cardio Tuesday.... but that is just how I feel.

I don't eat anything, not even BCAAs until after I workout. Then it is Thanksgiving dinner time.

[KobiDC]

The only advantage of IF is its convenience. No more, no less.

What about the satiation benefits?

[AlwaysTryin]

do any of you really do cardio while on IF? like, more than just a warmup...

Yep, 55km+ daily before weights

[AlwaysTryin]

What about the satiation benefits?

It also has disadvantages like causing people to never feel full

[kevinus99]

thats crazy man i don't think i could go hours after a w/o with nothing to eat. i had my meal immediately afterwards haha.



last night i couldn't sleep for about an hour because i was hungry, i'm hoping i get over that. i had my last meal at 9pm and went to bed at 12-12:30.

i've been grazing for too long, just need to break the habit.



do any of you really do cardio while on IF? like, more than just a warmup...

i do cardio after weights 3 times a week about 30 mins or 300 cal....nothing strenuous though, usually walking on an incline.

[ErikTheElectric]

1. BCAA's aren't necessary, unless you're not getting in enough protein daily.
2. IF is no more beneficial than the standard "bro" style of eating, 6 meals a day. All that's better is it's more convienent.
3. Cardio is always important to incorporate into your life, no matter what.

[jnbrk]

What about the satiation benefits?

Some people feel fuller, some feel hungrier.

[naturalguy]

You won't burn fat faster.

Personally I hate training fasted, my performance in the gym is much better if I eat a meal 2 hours prior to training.

[jnbrk]

You won't burn fat faster.

Personally I hate training fasted, my performance in the gym is much better if I eat a meal 2 hours prior to training.

I hate training fasted too, tried it once felt dizzy as hell during workout. I should eat something 1 or 1.5 hours before hitting the gym, otherwise I don't feel good at all...

[gbullock32]

I hate training fasted too, tried it once felt dizzy as hell during workout. I should eat something 1 or 1.5 hours before hitting the gym, otherwise I don't feel good at all...

Low blood sugar maybe?