Intermittent Fasting discussion thread!!

[RickRock13]

Feeding pattern and frequency of protein does not affect maintenance of muscle mass on a diet, new study shows. You don't say? More evidence showing slow digesting proteins like casein, and eating every two hours is unnecessary...

Protein feeding pattern, casein feeding or milk soluble protein feeding did not change the evolution of body composition during a short-term weight loss program

 

[dubbzero]

hey rick, what i'm doing is my maintenance calories are 1700, so on weight training days i take in 2200 calories 45% protein 40% carbs and 15% fat, and on resting and ab circuit days i'm doing 1447 calrories 60% protein 35% fat and 5% carbs. you think that would do the job in shredding me? i plan on doing cardio every work out. 15 minutes HIIT followed by 15 minutes full incline steady pace walk. I weight train 4 days and 2 days where i do full ab circuits.

 

[RickRock13]

hey rick, what i'm doing is my maintenance calories are 1700, so on weight training days i take in 2200 calories 45% protein 40% carbs and 15% fat, and on resting and ab circuit days i'm doing 1447 calrories 60% protein 35% fat and 5% carbs. you think that would do the job in shredding me? i plan on doing cardio every work out. 15 minutes HIIT followed by 15 minutes full incline steady pace walk. I weight train 4 days and 2 days where i do full ab circuits.

If your maintenance cals are accurate, then you would probably need more days in a deficit than days in a surplus to really see the drop in bodyfat. As of now it looks like you have 4 days in a surplus with only 3 days in a deficit. This way gives you an average surplus for the week.

Also to create a bigger burn, why not do the cardio on your ab circuit days and keep the cardio away from workout days when the goal is to build muscle?

 

[dubbzero]

I wanna retain muscle and just drop body fat. I'll adjust my macros I guess. Gonna drop it to 2000 calrories and keep a 300 calorie surplus instead of 500

 

[dubbzero]

I'll pm you if you don't mind.

 

[RickRock13]

I wanna retain muscle and just drop body fat. I'll adjust my macros I guess. Gonna drop it to 2000 calrories and keep a 300 calorie surplus instead of 500

Anytime you need more of a fat burn you need to either make the defecit by having more "burn" days or baking the burn days you have a bigger defecit. You can go just about as low as you want on those days as far as cals, without having to worry about catabolism. Remember that the body can go 36-40 hours FASTED without any catabolism at all, as long as you are getting enough on your workout days. Adding in cardio on your non workout days will get your defecit bigger also.

No matter how you slice it, you need to be at an average defecit for the week to see a loss, so we try to do this by tricking our bodies into burning fat and keeping all the muscle by keeping workout days high and non workout days low. That is the core of how this protocol works, and should be the basis of your plan

 

[RickRock13]

I'll pm you if you don't mind.

Answered

 

[muscleaddiction]

Anytime you need more of a fat burn you need to either make the defecit by having more "burn" days or baking the burn days you have a bigger defecit. You can go just about as low as you want on those days as far as cals, without having to worry about catabolism. Remember that the body can go 36-40 hours FASTED without any catabolism at all, as long as you are getting enough on your workout days. Adding in cardio on your non workout days will get your defecit bigger also.

No matter how you slice it, you need to be at an average defecit for the week to see a loss, so we try to do this by tricking our bodies into burning fat and keeping all the muscle by keeping workout days high and non workout days low. That is the core of how this protocol works, and should be the basis of your plan

He is the guru of IF! Loving all of this valuable info Rick...I am going with IF on my upcoming cycle for sure...it is a lifestyle change that is for good!

 

[Pitbull84]

MAN I'm LOVING this IF lifestyle!! Thanks again Rick for creating this thread

 

[RickRock13]

MAN I'm LOVING this IF lifestyle!! Thanks again Rick for creating this thread

My pleasure bro! Glad you are enjoying it