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Intermittent Fasting discussion thread!!
- Thread starter RickRock13
- Start date
Hello Rick and Fellow EF users.
I've been lifting on and off for about 5 years, And have recently started to get into weights more seriously. However my diet has always effected me due to my job (Army) so I plan to fck of the army food and start getting my own stuff in.
After reading up on LG I'm hooked, The way it works it feels like I'll be able to do it without worrying about consuming 8 meals a day / eating every 2 hours which is very hard during work. I wondered If you guys could throw me some advice via diet + routine, I'm looking at starting next monday and need to solidly prep my plan of action.
Im 5'8, 79KG, 173 cm height. Not to sure on my BFI , will be getting it tommorow, but im guessing around 20-25% Pretty poor. This is anothor reason for the LG plan.
My goal plain and simply is to improve on muscle mass and reduce body fat.
1. My work routine works like this.. (cardio can be intensive or steady not my choice)
Mon : 8am Cardio, 6:30pm Weight
Tue : 8am Cardio , 6:30pm Weight
Wed : Rest Day / Cardio (LITT)
Thur: 8am Cadio(2 hour weighted run) 6:30pm weight
Fri: Weight only
Sat: Weight only
Sun : Cardio / Rest (LITT)
Could you guys help me with a suitable fast timing?
2. What kind of Ratio for food should I be looking @ for certain days , and how many cal's should I be consuming? Would it be possible to get a sort of meal plan written up as an example for a rest day, and a weights day? I know this alot to ask but thank you In advance for any help. (I'm also cycling HGH)
I've been lifting on and off for about 5 years, And have recently started to get into weights more seriously. However my diet has always effected me due to my job (Army) so I plan to fck of the army food and start getting my own stuff in.
After reading up on LG I'm hooked, The way it works it feels like I'll be able to do it without worrying about consuming 8 meals a day / eating every 2 hours which is very hard during work. I wondered If you guys could throw me some advice via diet + routine, I'm looking at starting next monday and need to solidly prep my plan of action.
Im 5'8, 79KG, 173 cm height. Not to sure on my BFI , will be getting it tommorow, but im guessing around 20-25% Pretty poor. This is anothor reason for the LG plan.
My goal plain and simply is to improve on muscle mass and reduce body fat.
1. My work routine works like this.. (cardio can be intensive or steady not my choice)
Mon : 8am Cardio, 6:30pm Weight
Tue : 8am Cardio , 6:30pm Weight
Wed : Rest Day / Cardio (LITT)
Thur: 8am Cadio(2 hour weighted run) 6:30pm weight
Fri: Weight only
Sat: Weight only
Sun : Cardio / Rest (LITT)
Could you guys help me with a suitable fast timing?
2. What kind of Ratio for food should I be looking @ for certain days , and how many cal's should I be consuming? Would it be possible to get a sort of meal plan written up as an example for a rest day, and a weights day? I know this alot to ask but thank you In advance for any help. (I'm also cycling HGH)
superturkey
Banned
IF is the best way to get ripped and not only maintain your muscle without losing any, but actually add to it
I dont mean to go off topic here, but id like to know how IF compares to the CKD diet. As its claimed to have the same benifits. IF makes me shit scared of starving myself that long with my already huge appitite.
underattack
New member
If has nothing to do with what kind of food you eat! U can basicly do bouth at the same time...
Absolutely...I use a fat burner or stimulant of some kind on every cardio day before my fasted cardio. There is no problem taking those.
Apples to Oranges here. They can't be compared because they really have nothing in common. I know some people that have used a Keto diet in conjunction with IF, and had pretty decent results but the IF alone will do that.
IF has to do with nutrient timing only. Your macros are set up however you choose to set it up based on your individual goals and needs
Your ratios and caloric targets are to be set up based on your individual needs. This thread is merely a resource and tool to give you what you need to set up things. I'm not going to setup diets for each individual person because I dont have the time for that.
There are many places online that you can figure out your daily maintenance calories. You need this number to know how to setup your Cal's each day.
Once you know that, you can figure out what calorie range to be at.
Workout days should be around 20% over maintenance, where cardio or rest days should be 20% under for recomp.
For more of a cut you can do 10% over on workout days with 30% below on cardio/rest days.
Your macros can be setup however you want to fit your goal. Some people are more sensitive to carbs than others, some people like low fat, some want low carb some high carb, etc...
Thanks for the advice rick, My daily calorie needs are 2576, So with that in hand I've started something up already, Here it is ;
Meal 1 :
P C F Calories.
2xegg 34g 4g c 28g fat.
4xegg(white) 14g 0 0 488(alleggs)
2xWGbrd 6g 21g 2g fat 120
1xApple 0 14 0 53 cals
Berries 1 17 0 70
Banana 1 27 0 105
Full: 56 83 30 836
Meal 2 :
200g chicken 62 0 8 330
200g Lean mince 42 0 10 270
Bolo Sauce 0 9c 2 66
2x Wheat Wraps 10 60 0 285
Full : 114 69 20 951
Meal 3 : Last meal.
Greek yogurt 11 5 8 130
Banana 1 27 0 105
Glss milk. 8 12 0 85
Protein why 37 4 1 222 1 and half scoops.
Full : 57 48 9 450
Total 227 200 2237
How's this looking so far? Is the 1st meal to big for the fast breaker? I'm trying to get 3100 Calories for workout days, 250Protein and 250Carbs, I'm struggling to find calories without the added carbs and protein being there. Any help would be welcome, still need anthor 900
Meal 1 :
P C F Calories.
2xegg 34g 4g c 28g fat.
4xegg(white) 14g 0 0 488(alleggs)
2xWGbrd 6g 21g 2g fat 120
1xApple 0 14 0 53 cals
Berries 1 17 0 70
Banana 1 27 0 105
Full: 56 83 30 836
Meal 2 :
200g chicken 62 0 8 330
200g Lean mince 42 0 10 270
Bolo Sauce 0 9c 2 66
2x Wheat Wraps 10 60 0 285
Full : 114 69 20 951
Meal 3 : Last meal.
Greek yogurt 11 5 8 130
Banana 1 27 0 105
Glss milk. 8 12 0 85
Protein why 37 4 1 222 1 and half scoops.
Full : 57 48 9 450
Total 227 200 2237
How's this looking so far? Is the 1st meal to big for the fast breaker? I'm trying to get 3100 Calories for workout days, 250Protein and 250Carbs, I'm struggling to find calories without the added carbs and protein being there. Any help would be welcome, still need anthor 900
Thanks for the advice rick, My daily calorie needs are 2576, So with that in hand I've started something up already, Here it is ;
Meal 1 :
P C F Calories.
2xegg 34g 4g c 28g fat.
4xegg(white) 14g 0 0 488(alleggs)
2xWGbrd 6g 21g 2g fat 120
1xApple 0 14 0 53 cals
Berries 1 17 0 70
Banana 1 27 0 105
Full: 56 83 30 836
Meal 2 :
200g chicken 62 0 8 330
200g Lean mince 42 0 10 270
Bolo Sauce 0 9c 2 66
2x Wheat Wraps 10 60 0 285
Full : 114 69 20 951
Meal 3 : Last meal.
Greek yogurt 11 5 8 130
Banana 1 27 0 105
Glss milk. 8 12 0 85
Protein why 37 4 1 222 1 and half scoops.
Full : 57 48 9 450
Total 227 200 2237
How's this looking so far? Is the 1st meal to big for the fast breaker? I'm trying to get 3100 Calories for workout days, 250Protein and 250Carbs, I'm struggling to find calories without the added carbs and protein being there. Any help would be welcome, still need anthor 900
If you are going to add cals, then adding it in protein us good. Id rather have too much, than too little.
Your fast breaker needs to be bigger if you are training fasted. Your post workout meal should be the biggest one and a good 50%-60% of your total cals and macros for the day. So you are going to want at least 125g protein and 125g carbs in that meal to break fast minimum. Make that meal as big as you want to
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