Intermittent Fasting discussion thread!!

[RickRock13]

Hey Rick,
What do you think about popping some Gear capsules during the fast, I know they contain both protein and BCAA's, so would they be detrimental to the fast in your opinion?

Taking gear during the fast is a very good idea to keep your protein synthesis going. They contain BCAAs which is recommended around fasted training, and the protein amounts in gear are not substantial enough to cause a big insulin release and break the fast....so no problem there. Gear is a great option to take during the fast.

 

[RickRock13]

Hey guys,

Loving all the info on the thread. From September-December, I went from 80kg to around 72kg with IF. I lost a mixture of fat loss and muscle loss. I've lost too much muscle I felt, so I'm going to start eating more but I still have stubborn fat around my obliques.

I was thinking 20%+ on workout days and 20%- on rest/cardio days as advised on here, but I'm worried this will put on too much fat (as well as muscle) when I'm really trying to build my muscle back and get rid of this stubborn fat.

Any help would be great!!

You shouldn't put on any fat at all with that protocol. If you do, either your calories are off target or you have too many surplus days vs deficit days. For your goals, I would try to maintain 4 deficit days (cardio/rest days) with 3 Surplus days (workout days) and structure your training around that.

 

[RickRock13]

And, does your stomach ever get used to putting away this much food?

The body definitely adapts to mass amounts of food in a meal. It's nothing for me to sit down and eat 2k cals in a sitting anymore.

 

[kfriesen]

Thanks RR, I just finished my second 16Hr fast, and find it really hard to believe that I'm not the least bit hungry till around hour 15 when i can just find something to occupy myself, then boom, feeding time.
Rick, I know you like to limit your carbs on off days, would you mind listing couple of your favourite low carb, high calorie meals?

 

[RickRock13]

Thanks RR, I just finished my second 16Hr fast, and find it really hard to believe that I'm not the least bit hungry till around hour 15 when i can just find something to occupy myself, then boom, feeding time.
Rick, I know you like to limit your carbs on off days, would you mind listing couple of your favourite low carb, high calorie meals?

Yes, your body adjusts to the fast pretty quickly and don't even get hungry until around fast breaking ten after a while.

I never do any high calorie, low carb days. When I do low carb its on a lower calorie day. A typical low carb cardio day fast breaker would be...

2 grilled or baked skinless boneless chicken breasts or baked/grilled white fish
5 oz plain Greek yogurt or 1 cup fat free cottage cheese
2 scoops of whey
Steamed broccoli or other veggies
1 sweet potato or 1/2 cup brown rice (when aiming more for fat loss I will skip this and go to nearly zero carb except trace amounts)


My last meal of the day is usually similar to this as well

 

[chigz32]

You shouldn't put on any fat at all with that protocol. If you do, either your calories are off target or you have too many surplus days vs deficit days. For your goals, I would try to maintain 4 deficit days (cardio/rest days) with 3 Surplus days (workout days) and structure your training around that.

Brilliant, will try that. I have a separate abs day but I'll do a cut on that. Think I will slowly, BUT surely, start to see some better results.

Thanks! I reckon I'll be on this forum a lot

 

[kfriesen]

Is there any harm in extending the fast a couple times per month?
Also, similar to you, I'm only consuming trace carbs on cardio days, but I have noticed my urine and sweat smelling really bad. I'm assuming my body is entering ketosis.. Is this something I should worry about?

 

[RickRock13]

Is there any harm in extending the fast a couple times per month?
Also, similar to you, I'm only consuming trace carbs on cardio days, but I have noticed my urine and sweat smelling really bad. I'm assuming my body is entering ketosis.. Is this something I should worry about?

Extended fasts are a very good idea if fat loss is your primary goal. The fat loss benefit multiplies when going beyond 16 hours. Your body will not be catabolic until fasting past the 30 hour mark. I routinely will extend the fasts to the 20 hour mark even up to 24 hours....having just one big meal in a day. Just make sure you are doing that only on cardio/rest days and not workout days.

It sounds to me like you are not hydrating enough, because that is not a common problem with a low carb diet. Try upping your water intake. No less than 1.5 gallons per day

 

[Lefty78]

Can you gain or bulk on doing an IF?

 

[kfriesen]

Extended fasts are a very good idea if fat loss is your primary goal. The fat loss benefit multiplies when going beyond 16 hours. Your body will not be catabolic until fasting past the 30 hour mark. I routinely will extend the fasts to the 20 hour mark even up to 24 hours....having just one big meal in a day. Just make sure you are doing that only on cardio/rest days and not workout days.

It sounds to me like you are not hydrating enough, because that is not a common problem with a low carb diet. Try upping your water intake. No less than 1.5 gallons per day

Thanks Rick!! I did 24 hours today to get in sync with my work schedule.. It wasn't bad at all. I have been getting a gallon per day easily, but I will ramp it up a bit more. I find this to be a great change in my lifestyle. I really enjoy the large meals, and not having to plan my day around eating every couple of hours... Thanks so much for all the help.