Intermittent Fasting discussion thread!!

[dubbzero]

If you are in a caloric surplus there will be fat gain!!

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it shall be minimal!!

 

[muscleaddiction]

IF is most definitely a "lifestyle change". There are so many benefits to it other than just the obvious physical changes. Its a hassle and time consuming to eat multiple times a day. IF takes that out of the equation by only eating 2-3 meals a day, so less than half of the meal prep and eating time. Even while "cutting" I get to indulge which is nice, and nearly every workout day feels like a cheat day. Its nothing but win for me all the way around.

I remember times in the past on traditional diets where I would bulk up during the winter with quite a bit of fat gained, then cut up in the spring spending a good 3 months or more getting to a reasonable level. No more! Now I am leaner than I've ever been, and still was able to add 15 lbs to my frame during "cutting season". When I go into winter I will add more, but I will always stay in single digit bodyfat ranges thanks to IF

Yep...this is the best lifestyle change I ever did besides bodybuilding. I will be staying on IF even through my 16 week cycle, and eating 4000+ calories in my 8 hour feed window...it will be challenging, but I love not being a slave to the eat every 3 hours way...and I eat so damn clean anyway, I can surplus my calories and keep single digits just like you Rick! 9.4% currently!

 

[yashdutt]

Hi guys, I need some help with IF.

My goal is to lose fat as im currently sitting at about 20% BF. I've tried IF a few times but it's failed dues to me working shifts at work and them being random times.

Could I feed in the morning say from 8-12, or feed in the evening from 7-11 ?

Or would it be better to do 24hour fasts everyday?

Thanks guys

 

[underattack]

Hi guys, I need some help with IF.

My goal is to lose fat as im currently sitting at about 20% BF. I've tried IF a few times but it's failed dues to me working shifts at work and them being random times.

Could I feed in the morning say from 8-12, or feed in the evening from 7-11 ?

Or would it be better to do 24hour fasts everyday?

Thanks guys

If u fast 24 hours everyday ypu will get pretty hungry after a week hihi

 

[RickRock13]

Hi guys, I need some help with IF.

My goal is to lose fat as im currently sitting at about 20% BF. I've tried IF a few times but it's failed dues to me working shifts at work and them being random times.

Could I feed in the morning say from 8-12, or feed in the evening from 7-11 ?

Or would it be better to do 24hour fasts everyday?

Thanks guys

Yeh, you could do a shorter 4 hour window every day if you wanted to, or even a 24 hour fast each day. It's very similar to the warrior diet, which is basically just having one very large meal per day. The only problem I see, is trying to get all your cals in in the short time period. For some people it wouldn't be a problem, but some days (workout days) you really need to be in a surplus to maintain muscle and strength, and a shorter window every day makes that more difficult. On workout days you may want to go with at least the 4 hour window, that way you can get a couple decent sized meals in that feeding window to hit your caloric targets. A shorter window or even a 24 hour fast on non-workout days is fine because your cals will be under maintenance and fat burn is the goal on those days.

 

[CSB]

Hmmm up 6 lbs since last fri, have had 3 high days and now today did 70 cardio and low cal day, will get a more accurate idea next week monday but i will take 6lbs thank u very much haha

 

[RickRock13]

Hmmm up 6 lbs since last fri, have had 3 high days and now today did 70 cardio and low cal day, will get a more accurate idea next week monday but i will take 6lbs thank u very much haha

That may be mostly from higher carb intake and glycogen uptake. Depending on whether you check weight following a high carb day or low carb day. Weight can fluctuate up to 3-5 lbs on those days.

 

[yashdutt]

Yeh, you could do a shorter 4 hour window every day if you wanted to, or even a 24 hour fast each day. It's very similar to the warrior diet, which is basically just having one very large meal per day. The only problem I see, is trying to get all your cals in in the short time period. For some people it wouldn't be a problem, but some days (workout days) you really need to be in a surplus to maintain muscle and strength, and a shorter window every day makes that more difficult. On workout days you may want to go with at least the 4 hour window, that way you can get a couple decent sized meals in that feeding window to hit your caloric targets. A shorter window or even a 24 hour fast on non-workout days is fine because your cals will be under maintenance and fat burn is the goal on those days.

I see, so alternate windows would be better for me. 24hour on non-workout/cardio days. And a 4 hour window on workout days. Sounds pretty manageable!

Could I continue my keto diet with IF or would that eat away at my muscle even more?

Thanks rick

 

[RickRock13]

I see, so alternate windows would be better for me. 24hour on non-workout/cardio days. And a 4 hour window on workout days. Sounds pretty manageable!

Could I continue my keto diet with IF or would that eat away at my muscle even more?

Thanks rick

I've known some people to use Keto with IF, but I'm more of a fan of cycling carbs on a day to day basis with IF. Keeping the carbs high on workout days with the carbs low (or even zero) on non workout days us better at muscle retention and gain IMO. I am a firm believer in carbs after workouts for glycogen replenishing and feeding the muscle

 

[yashdutt]

I've known some people to use Keto with IF, but I'm more of a fan of cycling carbs on a day to day basis with IF. Keeping the carbs high on workout days with the carbs low (or even zero) on non workout days us better at muscle retention and gain IMO. I am a firm believer in carbs after workouts for glycogen replenishing and feeding the muscle

I think I'll give cycling carbs a try. What would a calorie% split look like on a workout day? P:40 C:40 F:20?
Non workout days? P:40 C:0 F:60?

Also what's your opinion on carbs after fasted cardio?

Thanks mate you've been a great help