Intermittent Fasting discussion thread!!

[RickRock13]

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!!

Yeh, you can still do it...but the reason you may have lost performance and/or muscle in the past is because you may not have been eating enough on those days. Due to the high physical demands of your job, you will be burning much more calories, so you will have to make up that difference that you burn in food. Instead of having a snack for your fast breaker at noon and an oats and whey shake at 4 PM, it would be better to make bigger meals out of these. On no workout days you can probably stick to your original plan just fine, but on workout days, I would make the effort to pack the food in those days. I don't know how much food you will need to eat, but depending on how much energy you use during work, you may need to take an extra 2k or more on top of maintenance those days, so keep that in mind and make sure to get plenty of cals in on those days. Having a big fast breaker, a medium sized meal around 4 PM, and a huge dinner would be a good start. Then like I said, you can keep the cals lower on your nonworkout days and you will shred the hell up and probably build a little strength and muscle in the process!

 

[rustilldown]

Thx for the fast reply rick, I'm going to begin today. Last meal was at 8pm last night and I am not overly starved as of yet. When I was legitimately gaining off cycle, I was consuming around 5000calories every day. But I ended up so bloated I couldn't deal with it and that was eating 6 meals a day. I am going to aim for the outline you have laid out for me. Meal 1. 4 whole eggs, tuna sandwich, orange, mixed nuts. Can of sardines. About 1000 calories

Meal 2- 1.5 cups of oats scoop of whey, tablespoon of cinnamon like 850 cals

Meal 3 ( post workout)

2500-3000 calories of lean meats, rice, milk , whatever else that is low sodium.. And yes I can eat that much at one sitting I have done it before

I'm Going to aim for this for now and see what happens. And will tweak as I go!

I may just do this everyday for now whether I train or not because I do work hard every day. On my 7 days off I will lower cal intake.

Let's see how this goes I feel less lethargic today already compared to having a big breakfast of pancakes!

I still have a visible 6 pack but for once Id like to see the 8 while remaining close to 200 lbs... Rather than droppingnto like 180. I'd even like to keep gaining weight but one step at a time.



Ride it like you stole it!!

 

[Shade_star]

Hey Rick have a question -

I am trying to drop body fat as fast as possible and am taking IF a little further.
About 20-22 hours and consuming a deficit of about 1k under maintenance.
At some point is there diminishing returns?
Im on cycle with tren which will preserve muscle mass under the severe constraints

 

[RickRock13]

Thx for the fast reply rick, I'm going to begin today. Last meal was at 8pm last night and I am not overly starved as of yet. When I was legitimately gaining off cycle, I was consuming around 5000calories every day. But I ended up so bloated I couldn't deal with it and that was eating 6 meals a day. I am going to aim for the outline you have laid out for me. Meal 1. 4 whole eggs, tuna sandwich, orange, mixed nuts. Can of sardines. About 1000 calories

Meal 2- 1.5 cups of oats scoop of whey, tablespoon of cinnamon like 850 cals

Meal 3 ( post workout)

2500-3000 calories of lean meats, rice, milk , whatever else that is low sodium.. And yes I can eat that much at one sitting I have done it before

I'm Going to aim for this for now and see what happens. And will tweak as I go!

I may just do this everyday for now whether I train or not because I do work hard every day. On my 7 days off I will lower cal intake.

Let's see how this goes I feel less lethargic today already compared to having a big breakfast of pancakes!

I still have a visible 6 pack but for once Id like to see the 8 while remaining close to 200 lbs... Rather than droppingnto like 180. I'd even like to keep gaining weight but one step at a time.



Ride it like you stole it!!

Sounds like a good plan and way to start man. You can always adjust as needed

 

[RickRock13]

Hey Rick have a question -

I am trying to drop body fat as fast as possible and am taking IF a little further.
About 20-22 hours and consuming a deficit of about 1k under maintenance.
At some point is there diminishing returns?
Im on cycle with tren which will preserve muscle mass under the severe constraints

What you are doing right now would not be ideal unless you are on cycle. That is how you are getting away with 1k under maintenance daily with the extended fasts. Ideally under "normal" circumstances you would want that balance between having a caloric surplus on workout days with the caloric deficit on cardio/rest days to preserve and add muscle while shredding, but on cycle things change and you can shred up very quickly by keeping a bigger deficit over more days like you have done.


There is not a point of diminished returns with IF, as some people have taken it clear up to contest prep. You may have to make adjustments along the way as you get leaner. Obviously the lighter you get, the lower your maintenance is, and as you get really lean (under 6-8%) you may have to make further adjustments cutting things like carbs and dairy way down to make further progress, but that would be more of a contest prep situation.

 

[Shade_star]

OK cool - I plan to run such large deficits until the BF gets lower - probably at 12-13 now all situated right on the lower stomach underneath the belly button and around to the back.
Looking to go to 9-10.
Hitting 2 miles of running in the morning then the normal weight routine 6 days
Man going to even larger deficts would suck but it is what it is! Thanks for the input.

What you are doing right now would not be ideal unless you are on cycle. That is how you are getting away with 1k under maintenance daily with the extended fasts. Ideally under "normal" circumstances you would want that balance between having a caloric surplus on workout days with the caloric deficit on cardio/rest days to preserve and add muscle while shredding, but on cycle things change and you can shred up very quickly by keeping a bigger deficit over more days like you have done.


There is not a point of diminished returns with IF, as some people have taken it clear up to contest prep. You may have to make adjustments along the way as you get leaner. Obviously the lighter you get, the lower your maintenance is, and as you get really lean (under 6-8%) you may have to make further adjustments cutting things like carbs and dairy way down to make further progress, but that would be more of a contest prep situation.

 

[dubbzero]

Out of my 6 day routing.. 2 of those days are a full ab circuit... 6 exercises 30 second jump rope after each exercise. I do that circuit 4 to 5 times and then cardio. Should I keep my calories low on that day since there aren't really any weights involved? I plan on using if to bulk for 6 months starting october and was thinking of keeping my macros on maintenance those 2 days and surplus for the 4 days where I do weight training. It's gonna be a natural bulk cause I'm done with gear for a few years I'm 22 and already done 3 cycles so I wanna quit while I'm ahead.

 

[armyranger516862006]

Can u do a cycle while doing IF?

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[dubbzero]

Can u do a cycle while doing IF?

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Of course you can bro.

 

[armyranger516862006]

Thanks for the quick response!
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