IF dieting critique needed

[Riddle22]

I'm new to this kind of diet and just needed some help on timing and nutrition.

Stats:
6ft
210lb
13-14% BF
22 yrs old
4 years constant training
No cycles

I fast from 10pm to 4pm (18hrs)
Consume 10g BCAAs 15 min prior to workout
Gym from 4 to 5ish
PWO meal:
20oz turkey
44g whey
6 oz white rice

2nd meal 7:30
1cup cottage cheese
6oz oats
2tbs coconut oil
44g whey
8 oz turkey

Bedtime 9:30 /10
72g caesin
2 bananas
2tbs coconut oil

Cal 3310 Prot 410 Carb 222 Fat 82

Can I have a preworkout supp like NTKS?

If I was to do cardio in the morning would I just consume BCAAs prior and after for the rest of the day?

Would a thermogenic be ok to use?

 

[Youngncurious]

Why do you fast from 10 to 4? You can't be doing that if you wanna gain size my friend!

 

[Riddle22]

Gaining size right now is not my goal. Just wanting to keep what I have and lower BF%

 

[chewyxrage]

I've been doing an IF diet for about one month and have seen some pretty great results so far. I only fast for 16 hours though, and feed from 1:00pm until 9:00pm. For the morning cardio I would drink 10g bcaa prior to it and then 10g bcaa every couple hours afterwards until you hit your feeding window. Thermo's should be good to go as well.

 

[Riddle22]

That's what I thought also for cardio but didn't know if consuming bcaas throughout the day would screw up the fast.

Do you eat prior to gym or fasted? I just take 10g pre+intra(insanityapproved 2 cents) and it seems to be enough.

As for my diet scheme, does anything need to change or my macros good to go?

 

[muscleaddiction]

I've been doing an IF diet for about one month and have seen some pretty great results so far. I only fast for 16 hours though, and feed from 1:00pm until 9:00pm. For the morning cardio I would drink 10g bcaa prior to it and then 10g bcaa every couple hours afterwards until you hit your feeding window. Thermo's should be good to go as well.

^^^ this is what I have been doing for the past month as well, I feed around same time frame...and I do fasted cardio and weights fasted in morning before work, then BCAAs until I feed around noon or 1 pm...it has done me well along with SARMs and Forged Burner...but still have 5-10 lbs to go, then will see where I am at...love IF though, fucking awesome!

Sent from my DROID BIONIC using EliteFitness

 

[chewyxrage]

That's what I thought also for cardio but didn't know if consuming bcaas throughout the day would screw up the fast.

Do you eat prior to gym or fasted? I just take 10g pre+intra(insanityapproved 2 cents) and it seems to be enough.

As for my diet scheme, does anything need to change or my macros good to go?

I train fasted at around 6:30am before work. Just 10g bcaa's prior to hitting the gym. Your macros look good to me, personally I probably would eat more fiber so you don't get plugged up. Some people don't have issues with that, though.

 

[soupeater]

What are your guys one month results? Ive just started researching IF and it seems pretty good. Cant believe I hadn't heard of it previously...

 

[Riddle22]

I appreciate the responses, this kind of diet beats the hell out of eating 6 meals a day. No more starring at a clock or worrying if I can fit that meal in right now.

Being fasted all day, I'm actually in better mood, not lethargic, and not feeling bloated. Also sleep like a rock because of the food I get to consume near bed time.