Intermittent Fasting discussion thread!!

[fkjr2]

Yes, as long as your average daily caloric intake is suited for your goal you are fine. That would mean if your maintenance is 17,500 per week then over 17,500 a week for more focus on muscle gain or less than 17,500 per week for more fat loss. Obviously the greater shift one way or another concentrates more on one way or another. You would probably want to be very close to the 17,500 for more recomp.

Thanks!
Rick I think I speak for others here following this thread, Thank you for the time and info!

I have reinforced my knowledge of LG's and IF and now ADF quite well having joined this forum

Cheers!

 

[redheat7]

Can we have green teas during fasting and use forged burner?

 

[fkjr2]

Yes, as long as your average daily caloric intake is suited for your goal you are fine. That would mean if your maintenance is 17,500 per week then over 17,500 a week for more focus on muscle gain or less than 17,500 per week for more fat loss. Obviously the greater shift one way or another concentrates more on one way or another. You would probably want to be very close to the 17,500 for more recomp.

Rick in your opinion regarding cutting or recomp -

I am 155lbs at 5'9" and 30" waist

I have a "4 pack" - my stubborn lower abs (front) are not tight - mind you I have no love handles just the lower area near my belly button isnt tight like my upper abs.

Should I cut or recoup with Lean Gains / IF style?

thanks in advance.

 

[RickRock13]

Thanks!
Rick I think I speak for others here following this thread, Thank you for the time and info!

I have reinforced my knowledge of LG's and IF and now ADF quite well having joined this forum

Cheers!

You are welcome bro. Glad I can help

 

[RickRock13]

Can we have green teas during fasting and use forged burner?

Burners are just fine during the fast, and you can have anything that has minimal caloric content without drastically altering or breaking the fast.

 

[RickRock13]

Rick in your opinion regarding cutting or recomp -

I am 155lbs at 5'9" and 30" waist

I have a "4 pack" - my stubborn lower abs (front) are not tight - mind you I have no love handles just the lower area near my belly button isnt tight like my upper abs.

Should I cut or recoup with Lean Gains / IF style?

thanks in advance.

That's personal preference bro. Only you know what you want. I can't answer that for you. If you think you could cut up more, go for it. If you want to add more muscle while dropping fat, do a recomp. Just realize that recomps ate much harder to do and take much longer to get the same results

 

[fkjr2]

That's personal preference bro. Only you know what you want. I can't answer that for you. If you think you could cut up more, go for it. If you want to add more muscle while dropping fat, do a recomp. Just realize that recomps ate much harder to do and take much longer to get the same results

ok thanks - just trying to get rid of that extra inch around my belly area

 

[F117A Active Stealth]

Wow this has been an extremely great read! I also spent time at the leangains site to absorb as much as possible about IF.

Anyway, I could use your help bros. I'm trying to design a way for me to benefit from this plan, but I have a herniated lumbar disc (which effectively stops me from doings squats and leg presses), and I have a bad left tricep tendon. I tore it a few years ago and had to have surgery. It never healed 100%. I estimate I have about 70% strength in my left tricep as compared to my right one. This also effectively stops me from doing dumbell presses or bench press.

So yes, I'm fucked royally. So what I've been doing is working around my injuries. I can do biceps dumbell curls just fine. I can only do tricep cable pulldowns though, and I have to really really warm up my left tricep before I can reach the 70% strength. I can do lat pulldowns just fine at my original strength level before my injuries.

I can't do much for my pecs though, so I'm doing cable crossovers so at least I'm getting some work on my chest. I also do leg extensions, although mostly my hamstrings (my quads get a good workout from my job, which has me picking up boxes off the floor, and since it's not safe for me to bend over, most of the time I just kneel instead)

Soooo, with my limited capability to work out, I desperately need to lose bodyfat and keep the muscle I have.

Now a problem I've been running into is that I have no idea how many calories my body burns, so to find out, I decided to buy one of those Bodymedia Fit armbands, and will give it a shot so that it can hopefully give me an estimate of what I burn daily.

Here's my current stats:

5'7
220lbs
BF Scale says I'm 27% BF currently (I was 34% 3 months ago, a fucking fatty fat ass lol)
Arms are 17.5" right now, but I'm sure some of that is fat
legs are 25" measured at the quad

I'm guesstimating that I'm burning around 3000cal per day. I lost approx 20lbs of fat by eating around 2000cal daily, doing 30mins of moderate intensity cardio, and working out twice a week with the protocol above. I'm stagnating though, my body is fighting back and I'm not losing anymore, so I think it's time to follow the IF protocol.

So anyway, I started yesterday and it went something like this:

Had a Lean Body shake (40g protein, 9g fat, 9g carbs) about 1hr before bed.

Got up at 6am. Took a shot of creatine/caffeine/tyrosine with 1l of water and did 30 mins of cardio (burnt approx 330cal according to my bike)

Took 10g of BCAA 30 mins after my cardio.

Had my fast breaker meal at around 1pm, approx 15hr after fasting. It was a burger with 2 patties and fries and a salad. I ate the fries but didn't eat the bread. I estimate that meal was probably 1200cal. I also had 2 Smirnoff Ice coolers, which I believe are around 230cal each. So the whole meal was around 1800cal.

I was full until around 6pm, at which time I had an Oh Henry bar and 10g of BCAA (Sorry I was craving a chocolate lol). The bar was 250cal.

Then for my final meal at 9pm, I had a Muscle Milk shake (approx 300cal) and a pear (I'm guessing around 100cal?)

So I'm about to go to bed and I'm feeling just a tad hungry.


I know I need to clean up my diet more, but how the heck do I eat a ton of fruits and veggies, get at least 150g of protein per day, AND stay 500cal below my maintenance level?

 

[fkjr2]

Wow this has been an extremely great read! I also spent time at the leangains site to absorb as much as possible about IF.

Anyway, I could use your help bros. I'm trying to design a way for me to benefit from this plan, but I have a herniated lumbar disc (which effectively stops me from doings squats and leg presses), and I have a bad left tricep tendon. I tore it a few years ago and had to have surgery. It never healed 100%. I estimate I have about 70% strength in my left tricep as compared to my right one. This also effectively stops me from doing dumbell presses or bench press.

So yes, I'm fucked royally. So what I've been doing is working around my injuries. I can do biceps dumbell curls just fine. I can only do tricep cable pulldowns though, and I have to really really warm up my left tricep before I can reach the 70% strength. I can do lat pulldowns just fine at my original strength level before my injuries.

I can't do much for my pecs though, so I'm doing cable crossovers so at least I'm getting some work on my chest. I also do leg extensions, although mostly my hamstrings (my quads get a good workout from my job, which has me picking up boxes off the floor, and since it's not safe for me to bend over, most of the time I just kneel instead)

Soooo, with my limited capability to work out, I desperately need to lose bodyfat and keep the muscle I have.

Now a problem I've been running into is that I have no idea how many calories my body burns, so to find out, I decided to buy one of those Bodymedia Fit armbands, and will give it a shot so that it can hopefully give me an estimate of what I burn daily.

Here's my current stats:

5'7
220lbs
BF Scale says I'm 27% BF currently (I was 34% 3 months ago, a fucking fatty fat ass lol)
Arms are 17.5" right now, but I'm sure some of that is fat
legs are 25" measured at the quad

I'm guesstimating that I'm burning around 3000cal per day. I lost approx 20lbs of fat by eating around 2000cal daily, doing 30mins of moderate intensity cardio, and working out twice a week with the protocol above. I'm stagnating though, my body is fighting back and I'm not losing anymore, so I think it's time to follow the IF protocol.

So anyway, I started yesterday and it went something like this:

Had a Lean Body shake (40g protein, 9g fat, 9g carbs) about 1hr before bed.

Got up at 6am. Took a shot of creatine/caffeine/tyrosine with 1l of water and did 30 mins of cardio (burnt approx 330cal according to my bike)

Took 10g of BCAA 30 mins after my cardio.

Had my fast breaker meal at around 1pm, approx 15hr after fasting. It was a burger with 2 patties and fries and a salad. I ate the fries but didn't eat the bread. I estimate that meal was probably 1200cal. I also had 2 Smirnoff Ice coolers, which I believe are around 230cal each. So the whole meal was around 1800cal.

I was full until around 6pm, at which time I had an Oh Henry bar and 10g of BCAA (Sorry I was craving a chocolate lol). The bar was 250cal.

Then for my final meal at 9pm, I had a Muscle Milk shake (approx 300cal) and a pear (I'm guessing around 100cal?)

So I'm about to go to bed and I'm feeling just a tad hungry.


I know I need to clean up my diet more, but how the heck do I eat a ton of fruits and veggies, get at least 150g of protein per day, AND stay 500cal below my maintenance level?

I am by no means a LG's expert but have been doing it religiously for almost a year now and can say a few things:

1. You need to clean up your diet - especially at that weight your at -
Think clean , whole foods like grains, veggies, fruits and lean meats

2. Sorry to hear about your limitations however try to incorporate heavy compounded lifts as much as you can prior to breaking the fast.

3. Hunger is a state of mind - you must work thru it - I have done 40 fasts with NO foods - its not hard once you program your mind.

Good luck

 

[F117A Active Stealth]

I am by no means a LG's expert but have been doing it religiously for almost a year now and can say a few things:

1. You need to clean up your diet - especially at that weight your at -
Think clean , whole foods like grains, veggies, fruits and lean meats

2. Sorry to hear about your limitations however try to incorporate heavy compounded lifts as much as you can prior to breaking the fast.

3. Hunger is a state of mind - you must work thru it - I have done 40 fasts with NO foods - its not hard once you program your mind.

Good luck

Thanks for your reply man.

Hunger is not a problem for me. I could fast for 2 days straight if I needed to.

My fear is to lose my muscle mass. I was around 20% BF before my injuries and my arms were 18.5". So I've lost some mass which I haven't been able to get back. Right now I just want to get this gut off my body, and lose another 20-30lbs. That should get me close to the 20% I was before. If I have good success with this plan, I may try to shoot for 15% if I can.

So today it has been like this:

I started my fast at 10pm last night. I took a ZMA and B-Complex caps before bed. I went to bed at 12:30am.

I woke up around 9:30am, took some creatine/caffeine/tyrosine and did 30 mins of cardio.

1hr later I took 10g of BCAA's.

It's currently 12:40pm.

I plan on going to the gym around 2pm, and I will do some fasted training with 10g of BCAA's before my workout.

I plan on breaking the fast around 3pm with a Lean Body shake (300cal) + a meal from a Greek place I know nearby (A chicken leg with potatoes and a Greek salad. I'm estimating 600cal?) So around 900cal in total, and maybe 60-70g protein?

Then my next meal will be another Lean Body shake with another salad around 7pm.

And them my final meal will probably be around 10pm. I'm going to buy some cottage cheese today, so it will probably be around 300cals of cottage cheese with a spoonful of splenda to sweeten it up a bit. I could probably have some more greens to go with it as well.


I really don't know how else to get so much protein in, and keep the carbs low other than doing it that way.


Here's the supplements I'm using currently:

1. Creatine
2. Caffeine
3. Tyrosine

(those are always in the morning, and always before cardio)

4. A multivitamin with my first meal
5. A spoonful of Flax Seed oil with my first meal

I was using Alpha Lipoic Acid before every meal as well, but apparently on IF it doesn't help much? So I'm going to cut down on it and maybe take one r-ala 150mg cap every other day?

Then before bed I take ZMA and B-Complex, which helps trememdously for sleep.

I'm also currently on Dutasteride for hair loss. Holy shit this stuff kicks ass, I'm already regrowing hair, and this is with a very low dose (0.1mg EOD). I can't tolerate higher, otherwise I get severe insomnia.

I was also trying a very low dose of Arimidex (0.07mg once a week)and I find that this is giving me aggression lol. When I take the Dutast and Adex together on the same day, the whole day I feel like the hulk, like I could tear shit apart with my bare hands lol.

My reasoning for this is that I understand that reduction of DHT can potentially raise E2 levels (along with all the environmental E2 mimickers we're exposed to), so I figured a very tiny dose of Adex will help to minimize this. So far I'm liking the results, but what do you guys think?