Intermittent Fasting discussion thread!!

[RickRock13]

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

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It really depends on your current goal. If losing bodyfat is your main focus, doing 20-30% under maintenance on nonworkout (cardio or rest) days with 10%-15% over maintenance on workout days when you lift. A recomp would be more around 20%/20%

You can always adjust from there if need be

 

[AliAli]

So its been a week of lean gains and surprisingly I gained 5 lbs. I'm trying to figure out what I'm doing wrong and here's some things I noticed which could be the cause:

- while fasted I drink coffee 2 cups with cream and sugar daily. Today I cut out the sugar completely and used only a little bit of light cream. It's suppose to be a 16hr fast so i will do just that...no sugar.
- after eating a big meal I feel very bloated; I'm looking into sodium intake which could be the culprit. I started using fitday app to track calories.
- I have also been constipated; I usually go once a day so I started taking metamucil and its helped.
- I feel like I have put on water weight; trying to figure out what to do about it; more cardio to sweat it out? I run twice a week for 30 min fasted.

My body is definitely changing; posture is changing but I'm not losing the weight so hopefully these changes help. I'm not taking any supplements either just whey protein and casein for night.

Sent from my PG86100 using EliteFitness

 

[RickRock13]

So its been a week of lean gains and surprisingly I gained 5 lbs. I'm trying to figure out what I'm doing wrong and here's some things I noticed which could be the cause:

- while fasted I drink coffee 2 cups with cream and sugar daily. Today I cut out the sugar completely and used only a little bit of light cream. It's suppose to be a 16hr fast so i will do just that...no sugar.
- after eating a big meal I feel very bloated; I'm looking into sodium intake which could be the culprit. I started using fitday app to track calories.
- I have also been constipated; I usually go once a day so I started taking metamucil and its helped.
- I feel like I have put on water weight; trying to figure out what to do about it; more cardio to sweat it out? I run twice a week for 30 min fasted.

My body is definitely changing; posture is changing but I'm not losing the weight so hopefully these changes help. I'm not taking any supplements either just whey protein and casein for night.

Sent from my PG86100 using EliteFitness

With IF, its best to not look at the scale so much but judge by the mirror instead....especially when first starting it up.

Its actually pretty common to gain a little weight when starting depending on what you were doing with your diet before IF. Glycogen uptake usually increases and your body will store more since your body knows that a fast is coming. As a result, on days you eat enough carbs you will get fuller and hold more water. Sodium can also effect things as well.

Try going very low carb every other day (preferably on non workout days). This will effectively be like carb cycling on a smaller scale and should work well for controlling bloat and any water. That is pretty much what I do, and have for quite some time

 

[yashdutt]

Get guys just a quick question. If I workout at around 6.30am and my feeding window is from 12-8pm. Is the gap from workout to feeding time too long?

Thanks guys for all the help so far

 

[RickRock13]

Get guys just a quick question. If I workout at around 6.30am and my feeding window is from 12-8pm. Is the gap from workout to feeding time too long?

Thanks guys for all the help so far

No that is fine. That is actually exactly what I do. Martin recommends breaking fast within 6-8 hours after workout I believe, but as long as you keep protein synthesis going by consuming BCAAs (8-10g) every two hours of the fast you are fine with breaking fast several hours after the workout

 

[monstertruck82]

So its been a week of lean gains and surprisingly I gained 5 lbs. I'm trying to figure out what I'm doing wrong and here's some things I noticed which could be the cause:

- while fasted I drink coffee 2 cups with cream and sugar daily. Today I cut out the sugar completely and used only a little bit of light cream. It's suppose to be a 16hr fast so i will do just that...no sugar.
- after eating a big meal I feel very bloated; I'm looking into sodium intake which could be the culprit. I started using fitday app to track calories.
- I have also been constipated; I usually go once a day so I started taking metamucil and its helped.
- I feel like I have put on water weight; trying to figure out what to do about it; more cardio to sweat it out? I run twice a week for 30 min fasted.

My body is definitely changing; posture is changing but I'm not losing the weight so hopefully these changes help. I'm not taking any supplements either just whey protein and casein for night.

Sent from my PG86100 using EliteFitness

I have a feeling that u are my coworker

 

[yashdutt]

No that is fine. That is actually exactly what I do. Martin recommends breaking fast within 6-8 hours after workout I believe, but as long as you keep protein synthesis going by consuming BCAAs (8-10g) every two hours of the fast you are fine with breaking fast several hours after the workout

Oh ok, well least I'm on the right track. The thing that I don't get is, won't consuming BCAAs break your fast?

Thanks rick

 

[Prawn Dan]

Lol... Aw wish you'd done some research before asking about BCAA's breaking your fast seems no one has the heart to answer that question for the hundredth time pity, great thread

 

[RickRock13]

Oh ok, well least I'm on the right track. The thing that I don't get is, won't consuming BCAAs break your fast?

Thanks rick

BCAAs do not break the fast "technically". They do cause a very small insulin release, but it is short lived and you return to the true fasted state very quickly. In a nutshell, BCAAs will have no direct negative impact on the benefits of fasting, though I would reserve them for around training workouts only. There is no need to take them on rest days or cardio only days.

 

[RickRock13]

Lol... Aw wish you'd done some research before asking about BCAA's breaking your fast seems no one has the heart to answer that question for the hundredth time pity, great thread

Yeh that one does come up a lot...lol