Intermittent Fasting for Strength Training and Fat Loss

[determined4000]

Also, I've seen conflicting recommendations on stimulants during the fast. Some say it's fine and others say it contradicts what you're body is trying to do (I found that in a different forum. It tries to take your body down a different path than it wants to go down during fasting).

Thanks in advance.

I don't know the official answer but I (and MANY others) drink coffee/tea throughout the fasting period.

[TJM5054]

Hey everyone, have a quick question for yinz IFeasting. This is for those of you that take supplements...When do you take your supplements that should be taken with food? Of course the easy answer would be when you eat, but what if you eat at night and that supplement aggravates your sleep cycle? Anybody run into this when timing their supplements dosing? For example, taking my Jarrows B-Right Complex at night seems to keep me awake.

[SuffolkPunch]

what do you eat after breaking the fast if you are aiming for fat loss? i find i am feeling full and stuffed with eating the usual portions of food as before but don't know if i am preparing the proper food to be able to loose weight off!

can anyone give me an indication,
I do not train heavy weights and am not a bodybuilder, and i am a female.
my workout ususally consists of 5-10min interval training for warming up, then squats, dumbell rows, push-ups, bulgarian split squats, lunges and incline chest presses. weight workout is done 3x weekly and i try to include a 30min interval training everyday when possible.

The food types are not important as long as you are getting enough fruit and vegetables to get your micronutrients and maintain blood alkalinity.

You should probably check that you are getting adequate protein - 1gram per pound of lean bodyweight per day

It sounds like what you are doing is working if you are losing weight and feel full - so probably no need to change it.

Generally though, lean protein (chicken, fish) and high fibre foods are best for satiety if you are losing weight.

[The Solution]

http://www.simplyshredded.com/martin...upniewski.html

Short Interview with Martin.

[Fit4Life22]

I have been doing IF for about 4 months and honestly don't think I'll ever go back to eating 6-7 meals a day. One thing that has carried over from the regular meal timing to IF is the NO CARBS BEFORE BED rule. For some reason I can't seem to shake this dogma and would like everyones input without being flamed. What does everyones macro intake/portions look like during 8 hour window?

[AllGenetix]

I have been doing IF for about 4 months and honestly don't think I'll ever go back to eating 6-7 meals a day. One thing that has carried over from the regular meal timing to IF is the NO CARBS BEFORE BED rule. For some reason I can't seem to shake this dogma and would like everyones input without being flamed. What does everyones macro intake/portions look like during 8 hour window?

the only way you will shake it is to DO IT and see for yourself!

[apace]

I just tried it on and off as i want to read more before going for a month on this diet but the thing i found is that i could manage to resist 16 hours max without food even if i drank 4 black coffee to cut apetite , 3 green tea 2 herbal and loads of water but once the food started i went over board with food i tried it the next day and the same thing happened so at the end i finished eating much more calories then when eating 6 small meals a day anyone experience this ?

[SuffolkPunch]

I just tried it on and off as i want to read more before going for a month on this diet but the thing i found is that i could manage to resist 16 hours max without food even if i drank 4 black coffee to cut apetite , 3 green tea 2 herbal and loads of water but once the food started i went over board with food i tried it the next day and the same thing happened so at the end i finished eating much more calories then when eating 6 small meals a day anyone experience this ?

It takes time for your bodys hormones to adapt to a new eating pattern. Once you are there, it works very well indeed. Stick with it.

[apace]

So its no problem if i take all that Black coffee green tea and maybe diet sodas to curb apetite and maybe some fat burners till i get my sytem used to it
I have a desk job and i train late in the evening usually my last meal is 930 - 10 pm so how can i go round this if i stop eating at 10 pm then the next day i train at 9 pm shall i wait for after the workout to eat or i can still eat before ?

[L.1.3]

So its no problem if i take all that Black coffee green tea and maybe diet sodas to curb apetite and maybe some fat burners till i get my sytem used to it
I have a desk job and i train late in the evening usually my last meal is 930 - 10 pm so how can i go round this if i stop eating at 10 pm then the next day i train at 9 pm shall i wait for after the workout to eat or i can still eat before ?

damn does anyone actually truly fast for at least 16 hours here??? Like the only thing you drink is water while fasting (no eating at all)... I see alot of people talking about doing this and that which is missing the point of fasting...

[apace]

i only named liquids if it was permissable ?
so you are saying this should be 16 hours with just plain water ?

[SuffolkPunch]

damn does anyone actually truly fast for at least 16 hours here??? Like the only thing you drink is water while fasting (no eating at all)... I see alot of people talking about doing this and that which is missing the point of fasting...

Martin has already said it's fine to have a few calories here and there - milk in tea/coffee etc.

[Ted Nugent]

damn does anyone actually truly fast for at least 16 hours here??? Like the only thing you drink is water while fasting (no eating at all)... I see alot of people talking about doing this and that which is missing the point of fasting...

yessir. stop eating around 11:00-12:00 pm, workout at 3:00 the next day, start eating immediately postworkout around 4:30-5:00

[DriftMonster]

damn does anyone actually truly fast for at least 16 hours here??? Like the only thing you drink is water while fasting (no eating at all)... I see alot of people talking about doing this and that which is missing the point of fasting...

I've recently started this and I only do coffee and water for the 16+ hours. It really hasn't seemed to be much of a problem. Make sure you get your calories in your window and it's not bad. Sometimes I actually wake up still full from the night before and this lasts through the majority of the day.

[dat]

I've been on this for a few weeks now...

I get a few stomach grumbles around 10-11am, which tells me it's time for my coffee. About 2:30pm I start developing the feelings of insatiable bloodlust, which tells me it's time to eat, right on time, too.

[gijoe985]

Hey all,

I haven't posted in this thread for a couple years... or so it seems. Anyway, something I don't remmeber from when I used to do IF. Is the 16 hour fast the important factor, moreso than the 8 hours of eating. (WHY?) Well, sometimes I lift int he morning (4am) and other times in the afternoon. I'd like to have it so I could take a PWO shake after I work out. But since my workout times may vary some 12 hours, I have to move around my fasting times...

Something I used to do, and thought it was ok, was I would sometimes only eat in a 4 hour window, allowing me to start my next fast soon, which then allowed me to break my 16 hour fast earlier the next day. Then I might eat in a 12 hour period, to get back to the regular schedule, but I figured as long as I am getting the 16 hour fast in, I'd be ok. From the way I remember the science behind the fasting program, it was the benefits from the time fasting that helped. Specifically hours 12-16. So as long as you got a full fast in, it didn't matter if you ate in an 8 hour window or a 3 hour window.

[PremierGirl]

i want to give this a try... (first morning enjoyed an extra hour of sleep not having to prepare food )

But when I get hungry I get REALLY hungry, like i kind of feel like im going to vomit.... (but I know im not)
and it's only 4 hours since I started......
should I just ignore the hunger in hope that it'll stop....?

[iDrive]

i want to give this a try... (first morning enjoyed an extra hour of sleep not having to prepare food )

But when I get hungry I get REALLY hungry, like i kind of feel like im going to vomit.... (but I know im not)
and it's only 4 hours since I started......
should I just ignore the hunger in hope that it'll stop....?

On average it'll take you about a week to fully acclimate to a new eating pattern but once your body gets used to it you'll only get hungry around the time you start eating. If you can hang in there for a week you should be all set.

As others have said coffee and tea can help suppress hunger during the fast (martin also lists a few appetite suppressants on his blog if you dig for them)

Also, be aware that Martin recommends fasting time for females of only 14 hours as opposed to the 16 because wacky things tend to start after 14.

[Ted Nugent]

im starting to have some doubts guys i have had to bump up my calories to almost 3500 and i just started thinking that that many calories in 8 or less hours HAS to contribute to some fat gain, right? i mean considering my diet is whole eggs, oats, whey, tuna, chicken etc they are all relatively slow digesting foods so at the end of the night when i have a sh*t-ton of calories in my stomach, im having worries that im just causing extra fat gain instead of providing just enough calories for muscle growth...what should i do brahs

[Surive123]

im starting to have some doubts guys i have had to bump up my calories to almost 3500 and i just started thinking that that many calories in 8 or less hours HAS to contribute to some fat gain, right? i mean considering my diet is whole eggs, oats, whey, tuna, chicken etc they are all relatively slow digesting foods so at the end of the night when i have a sh*t-ton of calories in my stomach, im having worries that im just causing extra fat gain instead of providing just enough calories for muscle growth...what should i do brahs

Stick with it and re-assess where you are later in the month.

[iDrive]

im starting to have some doubts guys i have had to bump up my calories to almost 3500 and i just started thinking that that many calories in 8 or less hours HAS to contribute to some fat gain, right? i mean considering my diet is whole eggs, oats, whey, tuna, chicken etc they are all relatively slow digesting foods so at the end of the night when i have a sh*t-ton of calories in my stomach, im having worries that im just causing extra fat gain instead of providing just enough calories for muscle growth...what should i do brahs

Theoretically, if during the 16 hours you're supposed to be burning mostly fat (no food in your stomach) then when you start eating you've lost x amount of fat.

Worst Case: The food sitting in your stomach just replaces the fat that was lost in the 16 hours (unlikely)

Best Case: The food sitting in your stomach is used to repair the muscle that was destroyed during your workout. (more likely)

Actuality probably lies somewhere in the middle.

Stick with it and re-assess where you are later in the month.

I agree with this.

[determined4000]

im starting to have some doubts guys i have had to bump up my calories to almost 3500 and i just started thinking that that many calories in 8 or less hours HAS to contribute to some fat gain, right? i mean considering my diet is whole eggs, oats, whey, tuna, chicken etc they are all relatively slow digesting foods so at the end of the night when i have a sh*t-ton of calories in my stomach, im having worries that im just causing extra fat gain instead of providing just enough calories for muscle growth...what should i do brahs

look at it as daily calorie cycling

[Resolve.]

im starting to have some doubts guys i have had to bump up my calories to almost 3500 and i just started thinking that that many calories in 8 or less hours HAS to contribute to some fat gain, right? i mean considering my diet is whole eggs, oats, whey, tuna, chicken etc they are all relatively slow digesting foods so at the end of the night when i have a sh*t-ton of calories in my stomach, im having worries that im just causing extra fat gain instead of providing just enough calories for muscle growth...what should i do brahs

I get in about 4000-4500cals in 8hr. Been working quite well for a lean bulk - never been able to still see some abs on so much food.

[PremierGirl]

As I was eating my 420 grams of oatmeal.... something came to me..... can it be bad to take in all that fiber at once? ( 25 grams)

[determined4000]

As I was eating my 420 grams of oatmeal.... something came to me..... can it be bad to take in all that fiber at once? ( 25 grams)

Im a small guy and eat about 100grams per day, so I wouldnt worry about 25

[HUNTER1313]

Hey guys just a quick question on heavy labour and LG's. I recently worked a couple days with a local mason and wow did it take a toll on me. I was just the mudman (wheelling mortar and grout halfway around a motel through the snow and hauling blocks) Anyways, I was hungry as hell by the time I got home (drank black coffee, green tea and water at work), is lG's a viable option for those that work hard labourous jobs? You would really have to pack in the calories I guess. ps i didnt workout those two days, too tired

[141455675]

Im a small guy and eat about 100grams per day, so I wouldnt worry about 25

why on earth do you eat 100g fibre?

[AndrewWard123]

why on earth do you eat 100g fibre?

haha man it isnt THAT hard.

I found out I was eating alot more than I expected.

My addiction to Oatbran was at fault . 20.4g Fiber per 100g

[hankst]

Meep! Since no one answered my question the last time, I'll throw it in again and phrase it somewhat shorter:

Because of my schedule, a regular 8 hours eat -16 hours fast cycle isn't always (maybe twice a week) possible, and I need to cut my eating window by two or three hours (8 am to 1 pm instead of 8 am to 4 pm).

Is there anything wrong with fasting longer than 16 hours?
(I'm truly fasting, water, tea, and sometimes a diet soda only, and I don't get hungry)


So far I have had great results (I am cutting with IF @ ~1500 kcal per day at the moment), and I really want to keep this up, but only if I don't do any harm (= risk any muscle whatsoever) to my body with the extended fasts (which I don't think is the case, but one can never be too sure...).

[The Solution]

Im a small guy and eat about 100grams per day, so I wouldnt worry about 25

Eating too much fiber can be a bad thing for your digestive system.

Meep! Since no one answered my question the last time, I'll throw it in again and phrase it somewhat shorter:

Because of my schedule, a regular 8 hours eat -16 hours fast cycle isn't always (maybe twice a week) possible, and I need to cut my eating window by two or three hours (8 am to 1 pm instead of 8 am to 4 pm).

Is there anything wrong with fasting longer than 16 hours?
(I'm truly fasting, water, tea, and sometimes a diet soda only, and I don't get hungry)

It does not matter. Most people do smaller windows for satiety.