Intermittent Fasting discussion thread!!

[RickRock13]

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

You should be able to reach your goal very easily with your setup. Going from 15% to 13% in 60 days is cake. If you were a much lower bodyfat (under 10%), it would be harder to lose but still easy in 60 days. You could probably hit 10% easily in 60 days if you keep your diet and training in check.

So if I understand correctly, you are doing 3 higher cal days and 4 on the lower cal days right? If so, that is perfect for cutting fat and just as a quick guess I would say you are right in the ballpark of where your Cal's should be

Good luck bud

 

[jdl508]

yup you got it 3 caloric surplus days and 4 at a negative surplus
THANKS!

 

[CSB]

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

Cant wait, itching to go but want bodyfat lower first, lady down another two lbs so she is loving it at the moment,working well with keto

I would be very happy with 15lbs gain on cycle with some bodyfat loss

 

[dubbzero]

Do the workouts have to be during fasted state? I just started a landscaping job this week and can't work out till the afternoon when I'm off. Is that ok? The landscaping itself it pretty much a work out anyway

 

[RickRock13]

Do the workouts have to be during fasted state? I just started a landscaping job this week and can't work out till the afternoon when I'm off. Is that ok? The landscaping itself it pretty much a work out anyway

No you do not have to workout fasted to reap the benefits of IF at all. You can workout at any time during your feeding window when it is convenient for you just fine.

Just remember to make your post workout meal the biggest of the day, with the goal of getting 60% of your daily cals and macros in that meal and you will be good to go.

 

[dubbzero]

Ahhh I see okay thank you so much!!! Also I'm gonna start 20 hour fasting now with 4 hour widow. IF has changed everything man more people in the fitness community need to give IF the credit it deserves

 

[RickRock13]

Ahhh I see okay thank you so much!!! Also I'm gonna start 20 hour fasting now with 4 hour widow. IF has changed everything man more people in the fitness community need to give IF the credit it deserves

Many people would love it if they would just give it a chance, and do it correctly. The results come pretty quickly too, and I have found no better way to cut and stay lean year round while adding muscle in.

 

[CSB]

I cant praise this diet structure enough, after 20 years in the game, at age 35 i am almost in the best shape of my life, i have always stuck on the 6-8 meals a day 30-40g pro per meal , peaking at a bloated 250lbs, sitting at 212 lbs now at almost my lowest bodyfat , i am really enjoying my body and how quickly and effective this diet works.

i would suggest everyone give this a try if they are looking at a new way of trying things, as a cutter its superb, will let you know as a recomp soon enough.

i wont lie its by far the hardest layout i have tried and takes some getting used to for me personally. this after doing carb cycling , keto etc.

 

[RickRock13]

I cant praise this diet structure enough, after 20 years in the game, at age 35 i am almost in the best shape of my life, i have always stuck on the 6-8 meals a day 30-40g pro per meal , peaking at a bloated 250lbs, sitting at 212 lbs now at almost my lowest bodyfat , i am really enjoying my body and how quickly and effective this diet works.

i would suggest everyone give this a try if they are looking at a new way of trying things, as a cutter its superb, will let you know as a recomp soon enough.

i wont lie its by far the hardest layout i have tried and takes some getting used to for me personally. this after doing carb cycling , keto etc.

For me, it was the easiest diet to adapt to. Once you get used to the fasting and not eating all day long, it becomes second nature.

As for recomp, you will love it. That is where this diet works best in my opinion. It also works when shifting cals well for adding muscle and cutting fat obviously.. but slowly recomping is perfect for IF

 

[RickRock13]

Here is another great article on the health benefits of intermittent fasting including the ability to lower risks of cancer and diabetes, as well as longevity and extending life expectancy...

BBC News - The power of intermittent fasting