Intermittent Fasting discussion thread!!

[Prawn Dan]

Rick, I've been looking into IF the past while and it seems to be such a refreshing take on diet, with science to back it up..
Really want to try it, however I'm training for athletics at the moment, 100m sprint (60m in February being the start of the season) and I'm wondering how I can apply it?
I'm 22, 198 pounds, bf is roughly the same as my avatar pic, although I'd say leaner now. Following a 5 day split, with two upper body sessions, two lower body sessions and a track day consisting of plyometrics and 30, 50 and 80m sprints. Focussing on power and strength for the next 3 months for the 60m event.
From what I've seen most Leangains followers train 3 times a week, with no cardio, so I'm wondering would my training frequency be too high for such an approach? Performance and recovery is obviously crucial for the coming months.
I know you favour carb cycling from workout days to rest days, but with only two rest days a week, one after a heavy leg workout and the other after a track day, two taxing sessions which leave me drained and starving the following day, would you recommend this for me?

 

[RickRock13]

Rick, I've been looking into IF the past while and it seems to be such a refreshing take on diet, with science to back it up..
Really want to try it, however I'm training for athletics at the moment, 100m sprint (60m in February being the start of the season) and I'm wondering how I can apply it?
I'm 22, 198 pounds, bf is roughly the same as my avatar pic, although I'd say leaner now. Following a 5 day split, with two upper body sessions, two lower body sessions and a track day consisting of plyometrics and 30, 50 and 80m sprints. Focussing on power and strength for the next 3 months for the 60m event.
From what I've seen most Leangains followers train 3 times a week, with no cardio, so I'm wondering would my training frequency be too high for such an approach? Performance and recovery is obviously crucial for the coming months.
I know you favour carb cycling from workout days to rest days, but with only two rest days a week, one after a heavy leg workout and the other after a track day, two taxing sessions which leave me drained and starving the following day, would you recommend this for me?

You can still implement intermittent fasting into your current training schedule if you are wanting to try it out. This diet can be tailored and adapted to meet your specific situation. As long as your macros are adjusted to meet your goals and demands, it will work just fine. Instead of carb cycling from day to day, you can keep the carbs a little higher on rest days, and make the carbs a little lower on workout days. This will ensure that your performance is not affected from running a lower carb amount on no workout days. I've actually started implementing this myself as I've been trying to concentrate more on mass and strength gains. The amount of activity you do, shouldn't be a factor either, as long as you are supplying the calories to your body to make up for it.

 

[ToastEater]

I've been struggling with diet management for a while. Although my macros aren't spot on all the time this method of eating has really helped. I use the MyFitnessPal app to track calorie intake and expenditure and I have to say IF has made watching cals a lot easier. I'm 36, 228, 6'2" and I'm guessing 18% bf and clean for almost 20 yrs lol. Looking forward to single digit bf #'s and I'm confident I'll get there with these methods.

...Hardest part now is staying clean when i know how ready my receptors are for another run!

 

[ToastEater]

Forgot to mention I'm about 1 week in and down 5 lbs already. 226 today.

 

[RickRock13]

Forgot to mention I'm about 1 week in and down 5 lbs already. 226 today.

Just stay the course you are on, as it looks like things may be dialed in right for now. As you drop more weight you may have to make some more calorie adjustments. Obviously as you get lighter, your maintenance becomes less so you have to reduce cals to lose weight at the same rate

 

[Texas Monster]

So I tried setting up my IF diet and here is what I am able to do.

Meal 1 830am
12 eggs
2 whole eggs
1.5 cup oats
.5 cup pineapple

Train

Post workout meal
60 g whey
2 baked potatoes
1 apple
2 cup greek yogurt

Meal 3
2 chicken breasts
3 cups vegetables
1 tbsp olive oil

Meal 4 Last meal around 4-4:30 om
2 chicken breasts
1 sweet potatoe
2 cups vegetables
1/4 cup almonds


Or am I supposed to train in the fasting state? When I train in the fasted state It feels like I can not push as hard as I can after eating something.

 

[RickRock13]

So I tried setting up my IF diet and here is what I am able to do.

Meal 1 830am
12 eggs
2 whole eggs
1.5 cup oats
.5 cup pineapple

Train

Post workout meal
60 g whey
2 baked potatoes
1 apple
2 cup greek yogurt

Meal 3
2 chicken breasts
3 cups vegetables
1 tbsp olive oil

Meal 4 Last meal around 4-4:30 om
2 chicken breasts
1 sweet potatoe
2 cups vegetables
1/4 cup almonds


Or am I supposed to train in the fasting state? When I train in the fasted state It feels like I can not push as hard as I can after eating something.

You do not have to train in the fasted state at all. As long as you are maintaining that 16 hr fast each day you are good.

As for your meal plan, there are some changes I would make. Your post workout meal has just whey and greek yogurt in it for protein, when you really need more protein (preferably whole food sources mostly) in that meal and more carbs as well. Your post workout meal should be the biggest of the day, and if possible you should try to get 50-60% of total Cal's for the day in that meal. I try to get a minimum of 100-150g protein in that meal and half my carbs for the day.

 

[Texas Monster]

You do not have to train in the fasted state at all. As long as you are maintaining that 16 hr fast each day you are good.

As for your meal plan, there are some changes I would make. Your post workout meal has just whey and greek yogurt in it for protein, when you really need more protein (preferably whole food sources mostly) in that meal and more carbs as well. Your post workout meal should be the biggest of the day, and if possible you should try to get 50-60% of total Cal's for the day in that meal. I try to get a minimum of 100-150g protein in that meal and half my carbs for the day.

So would this be a better set up.

Meal 1
12 eggs
2 whole eggs
1.5 cup oats
.5 cup pineapple

Train

Post workout
60 g whey
2 baked potatoes
1 apple
10 oz lean beef or 2 chicken breasts
2 cups greek yogurt
1 cup rice

Meal 3
2 chicken breasts
2 cups veggies
1 tbsp olive oil

Meal 4
2 chicken breasts
1 sweet potatoe
1 cup veggies
1/4 cup almonds

 

[RickRock13]

So would this be a better set up.

Meal 1
12 eggs
2 whole eggs
1.5 cup oats
.5 cup pineapple

Train

Post workout
60 g whey
2 baked potatoes
1 apple
10 oz lean beef or 2 chicken breasts
2 cups greek yogurt
1 cup rice

Meal 3
2 chicken breasts
2 cups veggies
1 tbsp olive oil

Meal 4
2 chicken breasts
1 sweet potatoe
1 cup veggies
1/4 cup almonds

Yep....perfect change! Let me know if you have any other questions bud

 

[bassclef]

Great thread here with great info!

I joined just to share my experience with IF. I was above 20% and within weeks I was down a pants size. Now I'm approaching my college size with no end in sight! I love how adaptable it is. I like to run so I've had no problems jogging 4+ miles in a fasted state. Anything more than an hour (especially toward the end of the fast) is pushing it though. The BCAAs do help me feel not so lightheaded. I eat two huge meals per day and I love it!

There is a reason this diet is the best kept health secret on the internet. I'm just waiting for the big cereal companies to fund studies that tell us how bad fasting is. Follow the money....