Intermittent Fasting discussion thread!!

[RickRock13]

I've been interested in this intermittent fasting idea for a few months now, did some research and incorporated it to my lifestyle (not 'diet', I never diet) 5 weeks ago.

Use a 24h fast from 8pm to 8pm following day every third day. So Mon-fast, Tue-maint.cals (2800) - Wed-maint.cals - Thur-fast - etc.

My training has stayed identical.
Weights 2-3x week full body comp lifts (deads/squats/chins/rows/DB benches/cleans), 6-8 reps for 4 sets per lift.
Cardio - light HIIT (4-6 reps of 30sec all-out sprints on track or elyptical), now done just before meal that breaks the fast.

Well, I just got my blood work done a 2nd time, and had it compared to the one from 5 weeks ago:

Aside from being 7lbs lighter (coming from 204lbs 6'0" -/+ 11%bf)- my strength is stable so no reason to suspect muscle catabolism - my HDL is up, LDL stable, triglycerides markedly down, blood sugar almost halved, test slightly down (but utterly negligable amount to worry about muscle loss), and no negative markers of any kind, somewhat surprisingly.

It just makes sense really. We've been led to believe that not eating is the bane of fitness and health - I mean imagine what the supplement and food industry stands to lose if we were to actually eat significantly less each week!

I mean think about it - the industry tells us that if you don't eat, you will 'hold your fat reserves'.... Are you telling me that your body won't use it's fat stores if you don't eat or eat a lot less? Think about how contra-intuitive that sounds. Fat is energy stored to use when no sustenance is consumed. Surely that's simple enough?

Fasting for anything over 12 hours will decrease insulin levels, increase growth hormone & catecholamine secretion (both of which will increase lipolysis) and downregulate the receptors that 'hold on to lipids' in fat cells thus making it easier for your blood to absorb these lipids and use as energy. Result - your body will use your fat reserves.

The 'myth' of your body 'holding on' to fat reserves during calorie-restriction and burning muscle instead has really gone on long enough. It just doesn't make sense from an evolutionary point of view:
No food = even more need to be sharp and keep strength to hunt and gather - so use only stored lipids for energy, keep muscle & increase alertness.
Plenty food = no need to be sharp, or awake for that matter (see drowsiness after large meals, poor ability to concentrate, no need whatsoever to tap into lipid reserves...)

I'm starting to think this honestly is the 'holy grail' of getting/staying lean and optimalising health. And I hate using such terminology, but it might just be true this time.

Good stuff man! Thanks for sharing your experience, and the valuable information as well!

 

[BodybyJoel]

I started IF about 3 weeks ago and dropped 28lbs so far!

It's ridiculous how much leaner I got. I didn't lose any strength, in fact I increased my lifts. Not much maybe 10lbs for all my major lifts.

Don't knock it until you try it. Take advise only from those who have tried it. Give it a shot, if it works for you then great, if it doesn't then stop. Give it a week and you'll be impressed.

 

[RickRock13]

I started IF about 3 weeks ago and dropped 28lbs so far!

It's ridiculous how much leaner I got. I didn't lose any strength, in fact I increased my lifts. Not much maybe 10lbs for all my major lifts.

Don't knock it until you try it. Take advise only from those who have tried it. Give it a shot, if it works for you then great, if it doesn't then stop. Give it a week and you'll be impressed.

You lost 28 lbs in 3 weeks? That is pretty impressive, but that is a lot higher than the recommended rate for weight loss depending on your current condition. I'm assuming you are pretty overweight, because those that are lose weight at a more substantial rate than those that arent

 

[AliAli]

I just started my 1st day of leangains diet yesterday. I lift three days a week around 5pm and on my off days, at least twice a week, I plan on running on the treadmill at 5am. I fast from 8 pm - 12pm. What should I take after running at 5am? Bcaa? Before or after work out ? What frequency?

As far as meals on lift days. 25% at 12, 25% at 4 and 50% after workout. Is this right?

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[Pitbull84]

IF is the best thing that has ever happened to me!!! : ) I have never been in such good shape even back when I discovered Gear! I mean I would get great results but never like this! IF & gear = AMAZING RESULTS! Plus you feel so much healthier! If it wasn't for this thread I would of never have it a try. And oh MAN AM I HAPPY I DID! I help manage a gym and its funny how I once said talked about IF and all the staff and especially Trainers thought I was crazy & that I was starving my self and ect.. But the other day after being on IF for a Lil over a month try saw me working out with only a tank top and they couldn't stop looking at all the gains I've made and how much leaner and bigger and better I GOT! And all I said to them was "Man this IF, you know starving myself?" Is no Bueno! (In a sarcastic voice) LOL
Man thanks again Rick for starting this Thread! You helped change my life!

 

[Pitbull84]

PS.. I'm also stronger than EVER!! (Natural) of course with gear I've been super strong but I'm talking about being Natty

 

[snooch pounder]

Your mom's a pitt bull. Grrrr...

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[RickRock13]

I just started my 1st day of leangains diet yesterday. I lift three days a week around 5pm and on my off days, at least twice a week, I plan on running on the treadmill at 5am. I fast from 8 pm - 12pm. What should I take after running at 5am? Bcaa? Before or after work out ? What frequency?

As far as meals on lift days. 25% at 12, 25% at 4 and 50% after workout. Is this right?

Sent from my PG86100 using EliteFitness

The only time BCAAs are recommended are before and after workouts when they are done in the fasted state and then every two hours before breaking fast. It is not absolutely necessary on days that you are doing just cardio fasted (like your running). Some people choose to still the BCAA around their fasted cardio, and that is fine if that is what you want to do. Just know that it is not "required".


Your caloric split looks pretty good on your calories, so you have the right idea there.

 

[RickRock13]

IF is the best thing that has ever happened to me!!! : ) I have never been in such good shape even back when I discovered Gear! I mean I would get great results but never like this! IF & gear = AMAZING RESULTS! Plus you feel so much healthier! If it wasn't for this thread I would of never have it a try. And oh MAN AM I HAPPY I DID! I help manage a gym and its funny how I once said talked about IF and all the staff and especially Trainers thought I was crazy & that I was starving my self and ect.. But the other day after being on IF for a Lil over a month try saw me working out with only a tank top and they couldn't stop looking at all the gains I've made and how much leaner and bigger and better I GOT! And all I said to them was "Man this IF, you know starving myself?" Is no Bueno! (In a sarcastic voice) LOL
Man thanks again Rick for starting this Thread! You helped change my life!

That is awesome to hear my man! IF has been a life changer for many people, and the results speak for themselves. It's pretty amazing how lean you can stay on IF while trying to add in muscle. I've been in an overall caloric surplus for a good while now, but I'm maintaining my current low bodyfat level while adding a decent amount of strength and muscle in the process. I don't consider IF a diet since I never come off of it....it's become a lifestlyle!

I'm really glad you are enjoying IF, and I'm happy that I could help you out with my info, bud! Thanks for the feedback

 

[AliAli]

The only time BCAAs are recommended are before and after workouts when they are done in the fasted state and then every two hours before breaking fast. It is not absolutely necessary on days that you are doing just cardio fasted (like your running). Some people choose to still the BCAA around their fasted cardio, and that is fine if that is what you want to do. Just know that it is not "required".


Your caloric split looks pretty good on your calories, so you have the right idea there.

Thanks Rick. What about calories I am 5'9 208lb. What number should i limit myself to?

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