IF diet?

[CoBra666]

i kinda like the IF diet, but i can only find a template for those who workout in the morning. my day starts with me up at 5 am, i have a morning work meeting at 5:45, usually eat breakfast at about 6:30(which i would skip to get upto 16 hours) snack at 9, lunch at 12, snack at 3, dinner at 5:30, finish work at 6:30, gym at 7ish.

so im already going 12 hours a day without a meal.. i do have a post workout shake actually too. not sure how this would affect the diet, or if i should just stick with a low cal diet for the time being.

im just getting back into the gym after a few bouts with an old back injury, sitting pretty high in the bf with about 16-18% right now. workout wise will be starting off with bill star 5x5 with cardio on my off days for a few months before getting back into my regular split

any help is appreciated

 

[RickRock13]

Your workout time is fine for doing IF. You dont necessarily have to workout in the morning to make this diet work. My reommendation to you would be to start your 8 hour feeding window at noon or 1 and end it with your post workout meal at 8 or 9. with IF, your post workout meal is ideally your biggest. I follow a lot of Martin Berkhan's protocols on intermittent fasting with his lean gains method. Your post workout meal should be 50-60% of your total cals for the day and be a minimum of 100g protein and a moderate amount of carbs also (amount depending on your specific macro and caloric needs/goals). after this meal I would then start my fast for 16 hours before breaking fast again at noon or 1. Upon waking it would be wise to consume 6-10g BCAAs every 2 hours before breaking fast (which Martin also recommends)

I prefer to have just 2 meals a day on IF. Ive been following this diet method for quite a while now and find that this works best for me. One large meal post workout and one slightly smaller meal each day.

 

[CoBra666]

thanks for the help. sounds simple enough. i was reading lean gainers too. im not quite sure if i want to switch it up. i have always responded pretty well from a simple 50/20/30 low cal diet, just thinkin about switching it up and ive looked at the IF diet before. im not a bber or anything like that so im not overly concerned about a ridiculously low bf%, just like to keep it pre-teen year round

 

[RickRock13]

thanks for the help. sounds simple enough. i was reading lean gainers too. im not quite sure if i want to switch it up. i have always responded pretty well from a simple 50/20/30 low cal diet, just thinkin about switching it up and ive looked at the IF diet before. im not a bber or anything like that so im not overly concerned about a ridiculously low bf%, just like to keep it pre-teen year round

That should help your goals well bud. I love the lifestyle and its very forgiving when it comes to what you can eat too

 

[CoBra666]

well i appreciate the help. it does look like a meal plan that will fit my life well. ill def crunch some cals and macros and write down a diet and see how it goes

 

[rustilldown]

I followed IF for 3 months last summer while being on nothing. Also was doing strong lifts 5x5 3 days a week, I would break my fast with some savage deadlifts or squats, wish I had some pics I was just ripped , a little skinny but my health was so good, and my skin was just glowing, I have heard IF is great for the body using up old dead skin cells and shit.

 

[CoBra666]

the skinnyness is good, cuz i like being a little guy. idealy 180ish. but im just coming off significant injury time on and off over the last few years, so i want to get the bf% down first, then worry about muscle gain. i do my best to keep my diet pretty clean. eat all organic/free range, make everything from scratch, minimal sugar, junkfood, snacks and shit. i usually find it pretty easy to keep my gains clean with how my diet is

 

[rustilldown]

the skinnyness is good, cuz i like being a little guy. idealy 180ish. but im just coming off significant injury time on and off over the last few years, so i want to get the bf% down first, then worry about muscle gain. i do my best to keep my diet pretty clean. eat all organic/free range, make everything from scratch, minimal sugar, junkfood, snacks and shit. i usually find it pretty easy to keep my gains clean with how my diet is

Yeah well if you have a good system no reason to change, one thing I found was I would feel euphoric once I was near the end of my fast and strangely wired/ energetic, my fast would sometimes last 20+ hours but then the feast was on and I was able to consume mad amounts of calories in a single sitting and wake up leaner everyday . I was 6'0 about 175 at the leanest.

 

[CoBra666]

on leangainers they have a 20 hour fast, with 4 hour calorie consumption time. called the warriors way i believe. i think that might be a bit much for me but im already doing at least 12 a day anyways.. might be hard though at first to get used to those extra few hours of not eating. hoping a bcaa mixture helps ease the pain.. i do love my food

 

[rustilldown]

on leangainers they have a 20 hour fast, with 4 hour calorie consumption time. called the warriors way i believe. i think that might be a bit much for me but im already doing at least 12 a day anyways.. might be hard though at first to get used to those extra few hours of not eating. hoping a bcaa mixture helps ease the pain.. i do love my food

Yeah I hear ya I'm so used to eating now Tryin to gain that the thought of a fast makes me hungery. It took less than a week to adjust back when I did it though. I work on my feet also so I was keepin busy buildin shit. green tea and bcaa are your friend during a fast !