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Intermittent Fasting discussion thread!!
- Thread starter RickRock13
- Start date
It's good to hear that you are loving IF! When setup correctly, it does wonders for body composition, and many people including myself choose this as a "lifestyle", meaning it becomes a way of life and not a diet. No matter what my goal is, IF fits it and adapts to it very well
more steel
New member
Maybe you should carry a protein bar on you? I understand your issue (my bro is a firefighter and does IF) but I think there is some preventative action you could take that would easily solve this problem.
If you're nearing the end of your fast and you get a call then I would just have a protein bar on hand to chow and be good. After all, how often is this situation going to happen?
Just starting to get my head around my next cycle which isnt too far away 4-6 weeks, i still have 3-4 % at least bodyfat to shed before then and i am trying my best on a 30/10 split, so 4 times a week 10 percent above and 3 times a week 30% below maintenance .
now when i go into my next cycle, i am probably going to want to get even lower bodyfat wise but i am obviously going to be looking to try gain some good lean muscle. (tren sust mast cycle 12 weeks)
would you suggest the 20/20 recomp mode ? so 20 percent above 4 - 5 times a week with 20 percent below 2-3 times a week on cardio days ? even though i will be trying to gain muscle will 2-3 60min low intensity cardio sessions still be ok per week ?
just want to get everything in order to make some great progress in a recomp fashion using IF and the compounds listed
now when i go into my next cycle, i am probably going to want to get even lower bodyfat wise but i am obviously going to be looking to try gain some good lean muscle. (tren sust mast cycle 12 weeks)
would you suggest the 20/20 recomp mode ? so 20 percent above 4 - 5 times a week with 20 percent below 2-3 times a week on cardio days ? even though i will be trying to gain muscle will 2-3 60min low intensity cardio sessions still be ok per week ?
just want to get everything in order to make some great progress in a recomp fashion using IF and the compounds listed
Most of that is mental to be honest. There isn't a switch that is turned off on energy at the 16 hour mark that makes you lethargic. I regularly fast up to 24 hours with no energy problems and those that do ADF (alternate day fasting) will fast 36 hours in between feeds.
Subconsciously your brain will tell you "Its been too long! You need food now!! You will starve...yada yada" but that is just not true.
I will dig the study up if I can find where I read it (cant remember), but your body actually increases energy a tad when going beyond the 16-18 hour mark with a small chemical change in your body at that time. You will go into "hunt and forage" mode which has been a part of our body's chemistry since man first walked the planet for obvious reasons.
Most of that is mental to be honest. There isn't a switch that is turned off on energy at the 16 hour mark that makes you lethargic. I regularly fast up to 24 hours with no energy problems and those that do ADF (alternate day fasting) will fast 36 hours in between feeds.
Subconsciously your brain will tell you "Its been too long! You need food now!! You will starve...yada yada" but that is just not true.
I will dig the study up if I can find where I read it (cant remember), but your body actually increases energy a tad when going beyond the 16-18 hour mark with a small chemical change in your body at that time. You will go into "hunt and forage" mode which has been a part of out body's chemistry since man first walked the planet for obvious reasons.
jdl508
New member
I've read this entire thread twice and its loaded with good stuff so thanks for that
Also read quite a bit on the leangains site
stats: 36 yo
15% bf
5'9"
190 lbs
train @ 530 AM 3 day's week compound lifts with chins 5-10 reps cardio is 2 days 30-45 minutes bike, jog, whatever
my goal is to do IF for 60 days roughly with fat loss in mind
then in late Sept early Oct I planned on moving to recomp / clean bulk cals / macros
I took my best stab at calculating my maint calories @ roughly 2500
so for the next 60 days I am going to do IF @ 1800 calories rest day (cardio) @ P 40 / C30/ F30
and 2300 training days @ P 40 / C30/ F30
After the 60 days I was looking to go to 2000 calories rest days (cardio) and 2800 - 3000 training days
goals for 60 days is to cut bf to 13% and keep lbs @ current weight
Does this look in line with my goals?
by the way my fast is from 9 PM to 1 PM and I dont even notice it -> hitting my macros and calories is tougher
Also read quite a bit on the leangains site
stats: 36 yo
15% bf
5'9"
190 lbs
train @ 530 AM 3 day's week compound lifts with chins 5-10 reps cardio is 2 days 30-45 minutes bike, jog, whatever
my goal is to do IF for 60 days roughly with fat loss in mind
then in late Sept early Oct I planned on moving to recomp / clean bulk cals / macros
I took my best stab at calculating my maint calories @ roughly 2500
so for the next 60 days I am going to do IF @ 1800 calories rest day (cardio) @ P 40 / C30/ F30
and 2300 training days @ P 40 / C30/ F30
After the 60 days I was looking to go to 2000 calories rest days (cardio) and 2800 - 3000 training days
goals for 60 days is to cut bf to 13% and keep lbs @ current weight
Does this look in line with my goals?
by the way my fast is from 9 PM to 1 PM and I dont even notice it -> hitting my macros and calories is tougher
You are right on about where you need to be considering your goals for the cycle. I would stick to the 20/20 split as close as possible and try to do around 4 days at 20 over (workout days) with 3 days at 20 under (cardio/rest days)
About 3 60 minute sessions of LISS cardio on your low days would be perfect, and as long as your diet is enough over maintenance on your workout days, it won't negatively impact muscle gain at all.
I'm 12 lbs up near the end of my cycle right now, while going from 6.5% bodyfat at the start to 5.8% now, and I did 4 low days with 60-70 minute cardio sessions each of those days.
So, if things are setup just right, you can recomp beautifully on cycle with IF
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