Intermittent Fasting discussion thread!!

[CSB]

ok time is drawing closer to recomp mode this is pretty much my plan : 20/20 calorie split - 16 hour fast 8 hour refeed

train weights 4-5 times a week will probably alternate :

1 week 5 times weights 2 cardio

day 1 chest
day 2 back
day 3 cardio 60min
day 4 legs
day 5 delts
day 6 arms
day 7 cardio 60min

1 week 4 times weights 3 cardio

day 1 chest delts
day 2 back
day 3 cardio 60min
day 4 legs
day 5 arms
day 6 cardio 60min
day 7 cardio 60min

training all done fasted 5.30 am to 7.00 am

10g bcaas before and 10g bcaas after training and again at 9 am and 11am

meal 1 fast break : 1pm
pws shake
extra lean ground beef
2 cups brown rice veges
skinless chicken breast
1-2 apples

meal 2 : 4pm
whey shake
organic peanut butter
2 tins tuna with olive oil
100g raw weight oats
1 pear
veges



meal 3 : 8pm last meal
fat free cottage cheese
greek yoghurt
whey powder
1 tablespoon macadamia nut oil
1 tablespoon olive oil
salad


bodyweight in lbs x 15 = 3150 cal maintenance

20% above = 3780 cal

20% below = 2520 cal

macro breakdown :

weight days : 400g pro 300g carbs 110g fats

cardio days : 400g pro 50g carbs 80g fats


on the right track ?

 

[RickRock13]

ok time is drawing closer to recomp mode this is pretty much my plan : 20/20 calorie split - 16 hour fast 8 hour refeed

train weights 4-5 times a week will probably alternate :

1 week 5 times weights 2 cardio

day 1 chest
day 2 back
day 3 cardio 60min
day 4 legs
day 5 delts
day 6 arms
day 7 cardio 60min

1 week 4 times weights 3 cardio

day 1 chest delts
day 2 back
day 3 cardio 60min
day 4 legs
day 5 arms
day 6 cardio 60min
day 7 cardio 60min

training all done fasted 5.30 am to 7.00 am

10g bcaas before and 10g bcaas after training and again at 9 am and 11am

meal 1 fast break : 1pm
pws shake
extra lean ground beef
2 cups brown rice veges
skinless chicken breast
1-2 apples

meal 2 : 4pm
whey shake
organic peanut butter
2 tins tuna with olive oil
100g raw weight oats
1 pear
veges



meal 3 : 8pm last meal
fat free cottage cheese
greek yoghurt
whey powder
1 tablespoon macadamia nut oil
1 tablespoon olive oil
salad


bodyweight in lbs x 15 = 3150 cal maintenance

20% above = 3780 cal

20% below = 2520 cal

macro breakdown :

weight days : 400g pro 300g carbs 110g fats

cardio days : 400g pro 50g carbs 80g fats


on the right track ?

You are definitely on the right track here. One thing I would change if you can is to substitute one of the shakes for some more whole food protein (preferably lean meats). Your last meal would probably be the best time to do this, since I don't see any meats in there. Your choices are pretty good, but instead of using a shake in each of your 3 meals, I would substitute one of them for a whole food protein source. Macronutrient ratios look great though, so staying in those ranges will work fine. You don't necessarily have to go as high as 400g protein each day either. 1-1.5g per lb of bodyweight is all you need. It's rare for me to ever go over 300g each day, and usually I'm in the range of 250-300g.

 

[CSB]

Great, i can do that, will swop one whey shake for either eggs or similar game meat or fish.

Kept pro quite high trying to make up calories to get to 3800 was scared to push carbs or fats much higher but can do so!

 

[CSB]

Great, i can do that, will swop one whey shake for either eggs or similar game meat or fish.

Kept pro quite high trying to make up calories to get to 3800 was scared to push carbs or fats much higher but can do so!

 

[dubbzero]

I take in about 222grams protein 64 grams of carbs and 36 grams of fat for my macros everyday. Train 6 days a week 30 min cardio after each work out 15 HIIT and 15 full incline walk. I take it my carbs are way too low? I'm tryin to lean out and get rid of my really stubborn lower stomach fat that's why I keep it low. Should I also count the carbs from veggies? I eat a lot of veggies. No bread, rice, milk

 

[ghostrider1000]

Rick,
Quick question....(amazing advice and effort BTW bro)

It looks like you do your weight training during the week. If so, you are on the calorie restriction over the Wkend. How does that work for you?

Also, do you believe the online BMR calculators - i'm 5'10', 12% BF, 208 lbs and it gives a daily calorie expenditure based on a 5/day per wekk training schedule of 3000. It seems high...

How do you think this compares to the UD 2.0?

 

[RickRock13]

Great, i can do that, will swop one whey shake for either eggs or similar game meat or fish.

Kept pro quite high trying to make up calories to get to 3800 was scared to push carbs or fats much higher but can do so!

That's fine doing a little extra protein to keep your macros on carbs and fats the same, but a little more fat wont hurt. I wouldn't go too much more on carbs though, especially on low days. Keeping carbs low on those days really helps the fat loss IMO.

 

[RickRock13]

I take in about 222grams protein 64 grams of carbs and 36 grams of fat for my macros everyday. Train 6 days a week 30 min cardio after each work out 15 HIIT and 15 full incline walk. I take it my carbs are way too low? I'm tryin to lean out and get rid of my really stubborn lower stomach fat that's why I keep it low. Should I also count the carbs from veggies? I eat a lot of veggies. No bread, rice, milk

You take those same macros every day? The way I like to do things is to eat the higher carbs on workouts days, and low carb no workout days, but it looks like you are doing cardio during your workout days, so your macros might be a little different with a setup like that. Since cutting is your primary goal, keeping carbs low is fine as long as it doesn't start negatively effecting your gym performance.

As for the green veggies, you can count them as carbs or not...doesn't really matter. Just if you decide to count them, ALWAYS count them. If you don't count them, NEVER count them. I personally don't count green veggies when figuring my carb count because your body doesn't exactly treat them the same as other carb sources. For instance, you can have a very low carb day, but eat a lot of green veggies and it will have no negative impact in terms of "carbs"

 

[RickRock13]

Rick,
Quick question....(amazing advice and effort BTW bro)

It looks like you do your weight training during the week. If so, you are on the calorie restriction over the Wkend. How does that work for you?

Also, do you believe the online BMR calculators - i'm 5'10', 12% BF, 208 lbs and it gives a daily calorie expenditure based on a 5/day per wekk training schedule of 3000. It seems high...

How do you think this compares to the UD 2.0?

A caloric restriction over the weekend is easy for me actually. If something comes up on the weekend where I may be eating some "bad food", or poor choices because the family is going out to eat or whatever, I will just extend my fast until then. I reap the benefits of the extended fast and burn fat all the way to that time going nearly 24 hours fasted, then I get to indulge with a huge meal up to about 2k in that sitting and hit my caloric restriction perfect

As for figuring maintenance, there are a ton of ways to figure it, and they work for some and not for others. I've found that you just have to play with cals to figure your own maintenance cals to really find out.

A simple formula I personally use is bodyweight x13 for figuring my maintenance. It seems to work well for most though sometimes those with fast metabolisms might have to go bodyweight x 14 and those with slower metabolisms might have bodyweight x 12 work better. I can't remember where I first heard the simple formula at, but it works well for me and many others.

 

[rustilldown]

Hey Rick I have a Q for you bro !

I have dabbled with IF and the warrior diet a few times in the past and every time I have become ripped to shreds but lose muscle.

I work a construction schedule of 14 on 7 off. Those 14 days are fairly physical work every day. Does this change anything or can I still fast from 8 pm 12. pm(lunch) have a snack at lunch, an oats n whey shake at 4pm ( pre workout ) and then plow back like 3k of food for dinner post workout? I am going to give it a shot starting now but I am curious to your take on fasting while working construction.


Ride it like you stole it!!