Intermittent Fasting discussion thread!!

[dallasboy]

Hey Rick, on your burn days, say you take in 1800 cal and burn 500 cardio, obviously net out 1300 for the day, but do you get intense hunger pains or low energy? I do IF, just no cardio on off days, but thinking about adding some fasted LISS.

 

[RickRock13]

Hey Rick, on your burn days, say you take in 1800 cal and burn 500 cardio, obviously net out 1300 for the day, but do you get intense hunger pains or low energy? I do IF, just no cardio on off days, but thinking about adding some fasted LISS.

I never have low energy on burn days no matter how low I go on cals and carbs. There is a couple reasons for this...

1-Fasted cardio boosts metabolism and energy levels

2- I take in a moderate to high amount of carbs on workout days (which are in between burn days) so I fill up my glycogen stores well to use for energy and deplete during the burn days

3- stimulants and fat burners also help energy and suppressing appetite on burn days too

 

[ballerj63]

I am loving IF. I have dropped some noticeable fat from my midsection. Don't do any cardio, just lifting 3/week doing push/pull /legs. Can't wait till the love handles drop. Performance went down a little. Might be due to the high intensity when I train or the deficit I'm running.

Current calorie intake is 1800. Macro is 40/40/20. Current wt is 186 waist is 34.5 inches. Any recommendations or changes I can do, Rick? I hate to see my fat loss plateau.

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[RickRock13]

I am loving IF. I have dropped some noticeable fat from my midsection. Don't do any cardio, just lifting 3/week doing push/pull /legs. Can't wait till the love handles drop. Performance went down a little. Might be due to the high intensity when I train or the deficit I'm running.

Current calorie intake is 1800. Macro is 40/40/20. Current wt is 186 waist is 34.5 inches. Any recommendations or changes I can do, Rick? I hate to see my fat loss plateau.

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I'm not sure what your maintenance cals are, but I wouldn't run that same caloric level every day. That could be why your performance is suffering a tad bit. You can still do an 1800 cal a day "average" by adding in a good 500-600 per day of the 3 days that you lift. It's important to keep the cals higher these days for muscle and strength retention that will not negatively impact your performance. Then the other 4 days that you don't lift you can split the difference of the added surplus iinto those days reducing your daily intake on those days 400-500 cals.

So your 3 lifting days would put you at 2300-2400 cals each day while your 4 non-lifting days you could do 1300-1400 cals. It comes out to the same 1800 calorie per day average, but you shift your cals and macros into the times that they are the most useful. Remember, IF is all about nutrient timing and doing it this way will actually increase your fat loss while retaining all strength and muscle while potentially even building some

 

[CSB]

Just an update, i am going strong and consistent now, 2400 cal on low days and 3300 0n high days,

Dropping weight slowly but dropping bodyfat rapidly,currently on cruise trying to get done to 10 percent, cant wait to try it on lean bulk with tren test mast in 6 weeks or so

Put my lady on IF after she stalled, she is down almost 3 lbs this week, she follows keto style with IF now.

I am now down to 212 lbs

 

[RickRock13]

Just an update, i am going strong and consistent now, 2400 cal on low days and 3300 0n high days,

Dropping weight slowly but dropping bodyfat rapidly,currently on cruise trying to get done to 10 percent, cant wait to try it on lean bulk with tren test mast in 6 weeks or so

Put my lady on IF after she stalled, she is down almost 3 lbs this week, she follows keto style with IF now.

I am now down to 212 lbs

Sounds awesome! Let me know and keep me updated on your progress, especially when you start the cycle. IF is wonderful on cycle

 

[RickRock13]

Here is a nice little article on the Hunter-gatherer (faster) vs. the traditional western over eaters....lol

Obesity Theories Challenged By Hunter-Gatherer Study

 

[RickRock13]

Here is a nice little tool that some of you can use to help set up your macros for a lean gains or intermittent fasting diet. I personally have never used it, so I don't know how good it is. However, I do know several people that have used it and liked it so I thought I would share it. It may help some of you simplify things a little

Intermittent Fasting Macro Calculator

 

[ballerj63]

Thanks for the advice Rick. Gonna give that a try.

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[RickRock13]

Thanks for the advice Rick. Gonna give that a try.

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That should do the trick for you, and you should start seeing your gym performance increase again