Intermittent Fasting discussion thread!!

[chewyxrage]

Did you mean to type that or do you actually check the macros of each meal you eat to ensure they are 40-45% protein. Most people dont do that and I dont think it's even feasible. It doesn't matter if the meal is McDonalds or Legal Seafood , clean eating does solely mean high protein.

Many clean foods such as vegetables and fruits are higher in carbs then anything else. Some clean vegetables like avacadoes are higher in fats then anything. Most tree nuts are higher in fats then anything else. I wouldn't abstain from these foods simply because they don't meat a 40% - 45% protein ratio.

Uh, yeah, I did mean to type that. It was a blanket statement but nonetheless completely true. I do track every meal I eat but it doesn't mean EVERY single meal needs to hit that ratio but overall, in my opinion, at least 40% of your calories each day should come from protein. You think otherwise?

 

[F117A Active Stealth]

I'm not the same guy as BigRickRock...lol

Some of what you say is correct. It is true that the leaner you get, the more changes you have to make to get even leaner. Usually by cleaning things up even more.

If you have very high bodyfat (>20%), then just making small changes can be huge on dropping weight. Going from 34% to 27% is really not a big deal, considering you would still have sky high bodyfat. If you are content with that, then its fine but I don't know who would be. To get to the mid teens on bodyfat would obviously requires little more discipline to get there. You could still get there eating pretty freely, but not as much as before. Of course the tighter and cleaner you make your diet, along with tracking cals and macros, the faster the results come too.

Yeah I know what you are saying.

I actually got that Bodymedia sensor thing and have been using it for the past 3 days straight.

It seems that my body burns around 2600-2800 on a rest day, and around 3200 on cardio/training days.

And since I've been logging my meals, it seems that I was eating too little, around 1600-2000 calories daily.

So the first thing I'm doing is increasing my caloric intake. I'm going to try to shoot for around a 700 calorie deficit.

I've been having a tough time doing my weight lifting on an empty stomach though, even with 10g of BCAA's. I find I can go heavier without aggravating my injuries if I have 40g of protein and 300 calories 30 mins before my workout.

I've also upped my cardio to 40 mins in the morning on an empty stomach. I was using BCAA's before the cardio but I stopped that also.

in the past 2 weeks I've dropped 1% bf, and am now at 26%. I'm hopeful I can drop to 20% by the beginning of May, and 15% by mid June.

 

[RickRock13]

Uh, yeah, I did mean to type that. It was a blanket statement but nonetheless completely true. I do track every meal I eat but it doesn't mean EVERY single meal needs to hit that ratio but overall, in my opinion, at least 40% of your calories each day should come from protein. You think otherwise?

The 40% minimum I don't agree with necessarily. It depends on a number of factors like what your present goal is, your caloric level (cutting or bulking), and how many carbs you typically consume per day. Some people tolerate carbs better than others. If you have a higher intake of carbs your protein ratio will be lower. I also don't like to go over 1.5g/lb on protein which for me is a 270-275g per day maximum. I'm usually around 250g most days

 

[F117A Active Stealth]

The 40% minimum I don't agree with necessarily. It depends on a number of factors like what your present goal is, your caloric level (cutting or bulking), and how many carbs you typically consume per day. Some people tolerate carbs better than others. If you have a higher intake of carbs your protein ratio will be lower. I also don't like to go over 1.5g/lb on protein which for me is a 270-275g per day maximum. I'm usually around 250g most days

I have no idea how you eat this much protein without using protein powders or MRP's.

As an example today. I burnt 3200 calories. Following the IF plan, my first meal was at 1pm after 16hr fast. Because today was a non workout day, I had my biggest meal at this time. I had 2 chicken breasts with skin, a couple of baked potatoes, and a side salad with dressing. The chicken was probably around 600 calories, and maybe 40-50g of protein? The potatoes were probably another 400 calories? The salad with dressing (2 tablespoons) another 200 calories?

So my first meal was 1200 calories with 50g of protein.

My second meal was a Lean Body shake. 260 calories, and 40g protein.

My third meal was another Lean Body shake and 4 fried eggs with another side salad.

Eggs are supposed to be around 6g of protein? With the yolk and cooked in olive oil it's probably around 100 calories per egg?

So that means I had approx 660 calories, and 64 grams of protein?

The total for this is is 2120 calories for the whole day and 154g of protein.


I felt that was actually a pretty good day, and I'm still in approx 1000 calorie deficit for the day.


How the heck do I keep calories this low and get more than 150g of protein without protein shakes? Do I only eat pure meat and veggies?

 

[rustilldown]

I have no idea how you eat this much protein without using protein powders or MRP's.

As an example today. I burnt 3200 calories. Following the IF plan, my first meal was at 1pm after 16hr fast. Because today was a non workout day, I had my biggest meal at this time. I had 2 chicken breasts with skin, a couple of baked potatoes, and a side salad with dressing. The chicken was probably around 600 calories, and maybe 40-50g of protein? The potatoes were probably another 400 calories? The salad with dressing (2 tablespoons) another 200 calories?

So my first meal was 1200 calories with 50g of protein.

My second meal was a Lean Body shake. 260 calories, and 40g protein.

My third meal was another Lean Body shake and 4 fried eggs with another side salad.

Eggs are supposed to be around 6g of protein? With the yolk and cooked in olive oil it's probably around 100 calories per egg?

So that means I had approx 660 calories, and 64 grams of protein?

The total for this is is 2120 calories for the whole day and 154g of protein.


I felt that was actually a pretty good day, and I'm still in approx 1000 calorie deficit for the day.


How the heck do I keep calories this low and get more than 150g of protein without protein shakes? Do I only eat pure meat and veggies?

Easy, say you have a shake, add a half carton to full carton of egg whites,
Eat 3 chicken breasts instead of 2, or fry your eggs up scramble them and add a can of tuna.

 

[RickRock13]

I usually eat 12oz-14oz of chicken breast with my fast breaker and another 12oz with my last meal....BOOM there's a good 160g of protein right there. Add ONE SHAKE and I'm over 200g for the day. Easy as pie

 

[marcu_s]

So for a competetive bodybuilder, is this a good diet? Would u recomend it?

 

[RickRock13]

So for a competetive bodybuilder, is this a good diet? Would u recomend it?

Depending on the goal at the time, absolutely. It works great for cutting....even contest prep (I've done it). Also recomp or slowly adding lean mass while staying very lean.

If you were going for strictly mass, it may not be the wisest choice diet wise. For the most part it can be adapted to goals well by shifting calories. IF works well for bodybuilders

 

[soupeater]

Let's bring this thread back from the dead. Im one year plus into IF and loving every day of it. Except the days I get hungry haha.

How goes it Rick?

 

[RickRock13]

Let's bring this thread back from the dead. Im one year plus into IF and loving every day of it. Except the days I get hungry haha.

How goes it Rick?

I'm still enjoying the benefits of IF myself. I recently just got back on it actually. I went off of IF for a while in favor of trying to add more mass. I added some, but I gained a little bit more body fat than I wanted in the process. So now, I'm back on IF trying to drop body fat down again and like always, it's working very well. I've been dropping a good 1-2 lbs per week without a major difference in diet or training (just changing the timing to a 16/8 versus 6 meals per day)

For shredding up, recomp, or even adding lean mass slowly while staying lean....IF is definitely the way to go for me.

I will probably go back off of IF in late fall when I try to bulk up some more, but other than that I will be on IF for probably a good 8-9 months of the year.