20/4 Fasting. What do you eat?

[timeline9888]

Hi all,

Curious to know who does the 20/4 fast, eating only within a 4 hour window. I just started my first week and I've been doing 16/8 since the new year. I'm not on the keto diet but do keep carbs to a minimum. What do you guys eat?

Also, I read that adding butter to your morning coffee doesn't break the fast.... this isn't correct I'm assuming because I thought anything with calories will break the fast.

[gbullock32]

Yes butter will break your fast, not that it matters.

Eat whatever you like, going to be feeling quite full trying to get your veggie/fruits in along with enough calories; I'd swing for calorie dense foods like fatty cuts of meat, whole milk, peanut butter, nuts, eggs, cheese, ect.

I don't do a fast or anything but my last meal does tend to be 50-80% of my calories, puts me right into a food coma. Big fan of burritos and burgers myself, easy to make and delicious, load the burrito with guac and sour cream for easy calories.

[AdamWW]

Why are you doing this?

[snailsrus]

Why are you doing this?

masochism?

[Mrpb]

Why are you doing this?

Thomas Delauer recommends it.

[faithbrah]

Thomas Delauer recommends it.

and so many youtubers recommend it too, it's the ultimate fat loss plan bro!!!

[William2018]

Worked for me. I was obese and when I changed shifts at work I just skipped breakfast, only had 20 minutes for lunch, so I just skipped it, and then came home from work too exhausted to make dinner. Had my first meal around 7.30pm. I then did HIIT cardio first thing in the morning and calisthenics after work 3 times per week. In 4 months my weight dropped from 220lb down to 168lb. So intermittent fasting does work. At first I did it every weekday, and about 2 months later I just did it on mon, wed, fri. Two months after that I stopped, and began a lean bulk.

[hardyboysare]

Worked for me. At first I just skipped breakfast before work, only had 20 minutes for lunch, so I just skipped it, and then came home from work too exhausted to make dinner. Had my first meal around 7.30pm. I then did HIIT cardio first thing in the morning and calisthenics after work 3 times per week. In 4 months my weight dropped from 220lb down to 168lb. So intermittent fasting does work. At first I did it every weekday, and about 2 months later I just did it on mon, wed, fri. Two months after that I stopped, and began a lean bulk.

I thought you worked out 5hrs a day if I remember right?

https://forum.bodybuilding.com/showt...post1584086821

[AdamWW]

Thomas Delauer recommends it.

Oh Jesus...

[William2018]

I thought you worked out 5hrs a day if I remember right?

https://forum.bodybuilding.com/showt...post1584086821

I was referring to 2018 when I was obese and lost a significant amount of unhealthy weight with fasted HIIT, and calisthenics, and nutrition. I picked up the routine again in 2019. 5 hours doing hundreds of reps of various exercises is challenging and takes a long time, especially if fat loss is the prime goal at the time.

[AdamWW]

I was referring to 2018 when I was obese and lost a significant amount of unhealthy weight with fasted HIIT, and calisthenics, and nutrition. I picked up the routine again in 2019. 5 hours doing hundreds of reps of various exercises is challenging and takes a long time, especially if fat loss is the prime goal at the time.

From one extreme to the next

Cuz who has time for balance?

[William2018]

From one extreme to the next

Cuz who has time for balance?

I did at the time. Company I worked for changed my working hours to part-time as they made financial cutbacks and then they let all agency staff go, so I had a window of opportunity to make a difference before my next job came along. Last time I lost a job I sunk into a depression and became incredibly obese. Swore I would never go down that direction again, joined the gym and practically lived there for a few months. Anything to keep out of the kitchen.

[AdamWW]

I did at the time. Company I worked for changed my working hours to part-time as they made financial cutbacks and then they let all agency staff go, so I had a window of opportunity to make a difference before my next job came along. Last time I lost a job I sunk into a depression and became incredibly obese. Swore I would never go down that direction again, joined the gym and practically lived there for a few months. Anything to keep out of the kitchen.

Might wanna talk to someone about this stuff. Not a very healthy way to live...

[Ghawk21]

I did at the time. Company I worked for changed my working hours to part-time as they made financial cutbacks and then they let all agency staff go, so I had a window of opportunity to make a difference before my next job came along. Last time I lost a job I sunk into a depression and became incredibly obese. Swore I would never go down that direction again, joined the gym and practically lived there for a few months. Anything to keep out of the kitchen.

You should refrain from giving advice and go see a professional about your own problems.

[1MANU]

Thomas Delauer recommends it.

LOL. That guy is an imbecile. So many people duped.

[rtpmarine]

OP - I doubt there is any benefit to 20/4 low-carb vs. 16/8 low-carb. In both cases, the low-carb is already attenuating the insulin signal, so what distinction will the nutrient timing make? Other than to forcibly reduce caloric intake...

If you're going to give it a whirl, I suggest starting without the low-carb restriction in place, just to see how you like the timing. Then, if you do, you can try to reduce carbs. It'll probably be pretty hard to do without inadvertently going into calorie deficit.

Edit to add: when I've done 20/4 I've had to rely on eating out, including fast food. High carbs, high processing. Only way to get down 4,000+ calories in that short of time.

[Paulie1986]

20/4 is tough on both levels. Waiting all day to eat, but then ramming in 2500 cals in 4 hours is pretty hard.

I could easily do it with 2 pizzas and some ice-cream, but then my protein would be too low for the day. When 70% of your diet are ''bro foods'' it can be a little difficult. Much easier towards the end of a cut though.

[boo99]

Anything to keep out of the kitchen.

This is sad to read

Read Adam’s post #13 above

[William2018]

This is sad to read

Read Adam’s post #13 above

Considering I looked like this at the time, spending long hours at the gym was a blessing.

[Ghawk21]

Considering I looked like this at the time, spending long hours at the gym was a blessing.

Its great you lost weight but in the process it sounds like you've developed a rather unhealthy relationship with food/the kitchen. I'm not even joking at this point, you should consider talking to someone. This is how eating disorders manifest and get worse over time....

[rtpmarine]

Might wanna talk to someone about this stuff. Not a very healthy way to live...

This is sad to read

Read Adam’s post #13 above

Its great you lost weight but in the process it sounds like you've developed a rather unhealthy relationship with food/the kitchen. I'm not even joking at this point, you should consider talking to someone. This is how eating disorders manifest and get worse over time....

Would you similarly attack a recovering alcoholic who knows to stay out of bars? Or a recovering porn addict who knows when to close the computer at night?

Quite the ivory tower you guys live in. He made a positive change in his life...why do you have to belittle him for the manner in which he did it? We all have our demons, why do you get to determine which ones are his?

[William2018]

Its great you lost weight but in the process it sounds like you've developed a rather unhealthy relationship with food/the kitchen. I'm not even joking at this point, you should consider talking to someone. This is how eating disorders manifest and get worse over time....

I am slowly bulking. I just don't want to get into the habit of over-eating 'again'. Most of the excess weight came from midnight snacks, but mainly cheese. Had too many health scares for my liking so I cut it all out, stuck to a nutritional diet, did HIIT cardio and calisthenics, dropped the weight and did a full body recomp. I am slowly bulking again, but I can only eat what I can literally afford to eat which is rice, pasta, oatmeal, peanut butter, sweet potatoes, eggs, chicken, fish, protein shake, avocados and veggies. It's a hell-of-a lot on a tight weekly budget, and the local store that supplies it is miles away. Working out is the easy part, finding the money and time to eat sufficiently and consistently is the hard part, but I'm getting there. Just means using my credit card repeatedly before the monthly salary comes in.

[AdamWW]

Would you similarly attack a recovering alcoholic who knows to stay out of bars? Or a recovering porn addict who knows when to close the computer at night?

Quite the ivory tower you guys live in. He made a positive change in his life...why do you have to belittle him for the manner in which he did it? We all have our demons, why do you get to determine which ones are his?

Explain to me why talking to someone is 'belittling' please.

I see a therapist 2 times a week. I think everyone can benefit from speaking to people about their concerns.

If someone has a fear of the kitchen, speaking to someone could help them develop habits such that they do not need to be so afraid of being around food, they can learn moderation, etc, and enjoy life more. Are you suggesting it's BETTER to fear going into a room than it is to speak to someone and work on the problem?

You need to calm down.

[boo99]

Would you similarly attack a recovering alcoholic who knows to stay out of bars? Or a recovering porn addict who knows when to close the computer at night?

Quite the ivory tower you guys live in. He made a positive change in his life...why do you have to belittle him for the manner in which he did it? We all have our demons, why do you get to determine which ones are his?

Saying I’m sad to hear that someone is staying out of the kitchen is not an attack.

It’s a reaction to something I find sad.

You’re overreacting as you usually do here and twisting things around so that you appear on an “ivory tower”

[rtpmarine]

Saying I’m sad to hear that someone is staying out of the kitchen is not an attack.

It’s a reaction to something I find sad.

You’re overreacting as you usually do here and twisting things around so that you appear on an “ivory tower”

That’s fair, I should have used the word “judge” instead of “attack”.

[AdamWW]

That’s fair, I should have used the word “judge” instead of “attack”.

And I didn't JUDGE him either... I just said he should talk to someone, or consider it.

Your panties are easily bunched.

[AbeFroman12]

Thomas Delauer recommends it.

That dude acts like he gets his physique from only doing 16/8 IF. Guy sure seems shady, but I have not watched many of his videos either.

[William2018]

Thanks everyone. Took no offence as I can see there was some confusion. When I said "Anything to keep me out of the kitchen" I did not mean literally. It was just an expression to refer that I would rather be at the gym getting rid of the fat, than in the kitchen putting it back on. I still go into the kitchen for every meal. I just don't have the hunger urges I used to which tempted me in the kitchen so frequently as I used to gorge on cookies, potato chips, chocolate fudge cakes, Battenburg cakes, icecream, cheese, fizzy drinks, and worst of all, I used to eat spoonful's of sugar straight out of the bag. Glad those days are far behind me now. Trouble with eating consistent junk food is that my metabolism was so high that I saw no visible change, and then when I reached my 30's it all just exploded out. Part of getting old I guess and learning from past mistakes.

[boo99]

That’s fair, I should have used the word “judge” instead of “attack”.

Wasn’t a judgement as well

Was a feeling

Sadness

[Mrpb]

That dude acts like he gets his physique from only doing 16/8 IF. Guy sure seems shady, but I have not watched many of his videos either.

Don’t bother. Worst source of information possible.