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Intermittent Fasting discussion thread!!
- Thread starter RickRock13
- Start date
The time you stop eating and the time you go to bed really have no impact on IF. The same goes for consuming carbs before bed. Other than getting 60% (ideally) post workout, when to consume carbs is irrelevant during the feeding.
What is important is maintaining the 16 hour fast each day. The rest will take care of itself
Matthersby
New member
Alright, day 3 on IF.. Here's a quick rundown:
Work days eating window 1130-730(small meal fastbreak, largest meal post-workout)
Non work days eating window 1030-630 (fasted workout, largest meal post workout)
Hunger has not been an issue, sweet cravings are down, late night snacking is down, energy is pretty good.
My biggest problem has been eating large meals. As a result, I've already lost a few pounds(could be water) Today my hunger was pretty wicked so I took the opportunity to break the fast with a larger meal than I'm used to. (3 chicken breasts, 1 slice ezekiel bread, cup of yams cooked in coconut oil)
Loving this diet! Keep the thread going so I can continue learning...
Work days eating window 1130-730(small meal fastbreak, largest meal post-workout)
Non work days eating window 1030-630 (fasted workout, largest meal post workout)
Hunger has not been an issue, sweet cravings are down, late night snacking is down, energy is pretty good.
My biggest problem has been eating large meals. As a result, I've already lost a few pounds(could be water) Today my hunger was pretty wicked so I took the opportunity to break the fast with a larger meal than I'm used to. (3 chicken breasts, 1 slice ezekiel bread, cup of yams cooked in coconut oil)
Loving this diet! Keep the thread going so I can continue learning...
Your post made me think of something else to bring up. People often ask how much it matters to have a 15 hour fast one day because of a longer feed the day before or what happens with a shorter feed etc....
Simple answer is its all relative and doesn't really matter much. Doing your best to maintain that 16 hour fast is ideal for most instances and works well for that balance between fat loss and muscle gain.
With that said, I've tweaked things to suit my goals at times with the fasting and feeding windows. For the first 6 weeks of my current cycle I went with just 12 hour fasts on workout days....shifting my focus towards muscle gain. It worked extremely well as I gained 15 lbs. These last 6 weeks I've focused more on shredding up, so I went back to a 16 hour fast on workout days and went with up to 20 hour fasts on cardio days. The last couple weeks I've shredded a bunch, and I'm leaner and still 13.5 lbs heavier than the cycles start.
The point is that you can adjust things to suit your needs with IF. Nothing is set in stone, and let the diet work best for you by adjusting if needed.
Great start!! Just wait... and another couple weeks or so you will be amazed at how much food you can eat in a sitting. You will have to tell yourself to stop eating.....literally. My fast breaker today was over 2100 cals, 200g carbs, and 150g protein ....and that was one meal
i have been helping my lady diet down from a very high weight after kids, so far she is down 92.4 lbs , over a longish period we found the dave palumbo style of keto dieting worked best for her .
we have now hit a wall the last 4 weeks, i have tried a big cheat meal , i have tried pushing her 2 weeks with no cheat , but weight remains stable .
but now we are about 10 - 15 lbs away from goal weight , she is keen to try IF style dieting with her diet, she would be able to fast quite easily from 4pm to 8am the next morning.
would the zero carb moderate fats high protien style work with IF?
she trains in the evening from 6pm to 7pm , mix of weight training 3 x a week, and 40-45min cardio sessions 4-5 times a week.
we have now hit a wall the last 4 weeks, i have tried a big cheat meal , i have tried pushing her 2 weeks with no cheat , but weight remains stable .
but now we are about 10 - 15 lbs away from goal weight , she is keen to try IF style dieting with her diet, she would be able to fast quite easily from 4pm to 8am the next morning.
would the zero carb moderate fats high protien style work with IF?
she trains in the evening from 6pm to 7pm , mix of weight training 3 x a week, and 40-45min cardio sessions 4-5 times a week.
There are a lot of people that I have known to incorporate Keto and other variations of low carb dieting into IF with great results, so yes....it could work very well with IF as long as you do your planned refeeds and do your Keto just as you would without IF.
Sometimes people will hit a wall with fat loss, and further adjustment is needed. Lower cals over long periods of time will eventually slow your metabolism down. If cheat meals haven't helped, this method could definitely help.
Good luck, and tell your girl she has done an incredible job on reaching the goal so far!
nodiggitydave
New member
My first post here...
In the Renegade Diet.. there is a 4 hour under eating period and a 4 hour over eating period.
It states no fruit in the under eating period. Just vegetables/fats/protein.
Are tomatoes allowed?
In the Renegade Diet.. there is a 4 hour under eating period and a 4 hour over eating period.
It states no fruit in the under eating period. Just vegetables/fats/protein.
Are tomatoes allowed?
The infamous tomato...it is considered a fruit.
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dallasboy
New member
Rick,
On your burn days, say you are at 1800 calories. Now is this including cardio or not. Meaning, if straight up 1800 calories for the day then you burn 400 on cardio, your net is really 1400 on the day. Or do you eat 2200 and get your 400 cardio calories burned to net the 1800. ?
On your burn days, say you are at 1800 calories. Now is this including cardio or not. Meaning, if straight up 1800 calories for the day then you burn 400 on cardio, your net is really 1400 on the day. Or do you eat 2200 and get your 400 cardio calories burned to net the 1800. ?
I'm not familiar with the renegade diet, but according to what you are stating I would say that tomatoes are not allowed since they are technically a fruit
I never figure in cals burned through exercise. I only aim for a specific caloric target from food. For example, my maintenance is around 2400 right now. My diet today is around 1800 cals. I burned 750 cals on cardio this morning giving me a total defecit around 1350 cals under maintenance
Ozzie1971
New member
Hi I just wanted to say thanks because if it wasn't for reading posts here on elite fitness I'd still have lots of weight to lose. I had never heard of intermittent fasting until reading it on here. I started about 3 weeks ago and love it iv lost 22 lbs I was 210 with abbs showing well but I carry back fat and it's tuff for me to get rid of but this has worked great. I fast on average 18 hours a day my calories are very low from 1800 to 2000 a day have to work on that. I run 4 days a week about 35 total and around 7 min pace and weight train 3 days a week.I don't eat well on weekends I drink and eat very poor that's why iv always struggled to keep lean I work hard all week then fall apart on the weekend. I have still managed to make progress now even eating bad on weekends and I'm loving it. I'd say it's worth a try for anybody that's struggles to stay lean.
I'm glad you are enjoying it bro. IF is very lenient and it allows for some loose eating from time to time, as long as its done in moderation. I sometimes don't eat the best on the weekends either. I'm gone half the time with the family, and I'm limited on what I can eat. It hasn't stopped me from staying lean one bit. With IF I've actually been able to stay leaner than I've ever been in my life (I only got up to around 8-9% during the winter bulking season) year round, all while eating more lenient with my diet than I would have ever thought I could get away with at 6% bodyfat.
Here is a great read that you all may enjoy. Just goes to show you that eating the same cals on IF as eating the same cals on a traditional diet equals being leaner. Nutrient timing is everything....
http://www.ergo-log.com/confining-time-in-which-you-eat-makes-you-slimmer.html
http://www.ergo-log.com/confining-time-in-which-you-eat-makes-you-slimmer.html
One thing i am finding is my recovery is shattered , i am sore all the time, that said i have not been taking bcaas , and i am now finding this to be essential on this plan !!
had such a shocking workout today with legs, only managed 6 decent sets leg press high reps and 4 sets lying leg curls, proceeded to do 3 sets leg extensions, which i dont usually but was trying to keep quads warm waiting for squat rack, but got so nauseous i had to call it quits , hopefully i can still have a BIG calorie day today after a 30% percent deficit yesterday and 65min cardio session was looking froward to a burger hahaha
had such a shocking workout today with legs, only managed 6 decent sets leg press high reps and 4 sets lying leg curls, proceeded to do 3 sets leg extensions, which i dont usually but was trying to keep quads warm waiting for squat rack, but got so nauseous i had to call it quits , hopefully i can still have a BIG calorie day today after a 30% percent deficit yesterday and 65min cardio session was looking froward to a burger hahaha
So after about 2 months of not counting calories on IF and losing 8 pounds of fat and then gaining 2 pounds, staying at the same bf%, and making huge gains in strength, I want to start to attempt to count calories for a lean bulk.. Before IF I was at 178lbs (pretty skinny fat). 3 weeks ago, I dropped down to 172lbs (weighed over a few days and averaged) with 9% BF.. As of wednesday, yesterday, and today, I am at 174lbs at 8% BF... That being said, I want to now try to bulk up using IF, without gaining too much (if any) fat. This week I seriously upped my food intake and tried to count all calories and it came out to be around 6000 cals on workout days and 3500 cals on rest days.. My goal is to get up to at least 180lbs and stay under 8-9% BF.. My long term goal is to get to 180-185lbs and try to get and maintain myself at 6% BF....
I workout 3 days a week - back monday, chest wednesday, and legs friday. I went from deadlifting 275lbs x 6 to 310lbs x 6, benching 185lbs x 6 to 215lbs x 6, and squatting 285lbs x 8 to squatting 315 x 8.. All of these, at least to me, seem like pretty awesome gains
. Hopefully I can keep pushing the weight up as I gain a bit more weight - not gonna lie, I went from skinny-fat to skinny-muscular haha and I want to gain some size. Looking at me you wouldnt be able to tell I can lift what I do.
So, any tips or ideas for diet? Do my cals look about right for what I want to do?
Thanks
Edit: I'm 6 foot 2 and 20 years old btw
I workout 3 days a week - back monday, chest wednesday, and legs friday. I went from deadlifting 275lbs x 6 to 310lbs x 6, benching 185lbs x 6 to 215lbs x 6, and squatting 285lbs x 8 to squatting 315 x 8.. All of these, at least to me, seem like pretty awesome gains
. Hopefully I can keep pushing the weight up as I gain a bit more weight - not gonna lie, I went from skinny-fat to skinny-muscular haha and I want to gain some size. Looking at me you wouldnt be able to tell I can lift what I do.So, any tips or ideas for diet? Do my cals look about right for what I want to do?
Thanks
Edit: I'm 6 foot 2 and 20 years old btw
theoak01
New member
how much do you feel some cardio on lifting days messes things up? I only get about 4 days a week tops in the gym based on work schedule,monday is cardio, tue chest/bi's, wed off thur back tri's, fri legs/shoulders. I do cardio four days a week because im a FF and i have some training coming up that Im working on cardio endurance for. could IF still work with these goals?
So after about 2 months of not counting calories on IF and losing 8 pounds of fat and then gaining 2 pounds, staying at the same bf%, and making huge gains in strength, I want to start to attempt to count calories for a lean bulk.. Before IF I was at 178lbs (pretty skinny fat). 3 weeks ago, I dropped down to 172lbs (weighed over a few days and averaged) with 9% BF.. As of wednesday, yesterday, and today, I am at 174lbs at 8% BF... That being said, I want to now try to bulk up using IF, without gaining too much (if any) fat. This week I seriously upped my food intake and tried to count all calories and it came out to be around 6000 cals on workout days and 3500 cals on rest days.. My goal is to get up to at least 180lbs and stay under 8-9% BF.. My long term goal is to get to 180-185lbs and try to get and maintain myself at 6% BF....
I workout 3 days a week - back monday, chest wednesday, and legs friday. I went from deadlifting 275lbs x 6 to 310lbs x 6, benching 185lbs x 6 to 215lbs x 6, and squatting 285lbs x 8 to squatting 315 x 8.. All of these, at least to me, seem like pretty awesome gains
So, any tips or ideas for diet? Do my cals look about right for what I want to do?
Thanks
Edit: I'm 6 foot 2 and 20 years old btw
While everyone's caloric maintenance can be a little different, your target calories seem ridiculously high. You will definitely gain weight like that, but it will be more fat than anything. The average maintenance for your weight should be anywhere from 2200-2500 cals. Your rest day cals are higher than what I use on workout days.
Since you are younger, you may have a higher metabolism so you may need a little more than someone my age, but I would start somewhere around 2300 rest days and 3500 workout days for a lean bulk to start and adjust from there
Yes, you can do cardio on lifting days no problem. Just remember that if you are trying to aim for building more muscle, you need to figure in the amount of cals you burned during cardio and add that to your total to make sure you are enough above maintenance.
E
Evan Tipps
Guest
If I cant afford bcaas should I still be doing IF. I workout 6-7x a week so would I burn muscle if I didnt have the bcaas?
BCAAs are needed for fasted workouts only. If your lifting session is between meals of your feeding window, there is no need for them
E
Evan Tipps
Guest
Hm.. So if I wake up at 10. I could do cardio from 10-11. Eat from 12-6. And workout at around 2?
Yep....that would work just fine without BCAAs bro
Just make sure to get your biggest meal with 60% of your total Cal's, carbs, and protein post workout for best results
Hey everyone. Im completely new to the IF procedure, but I really want to get in on it. Could I get a quick breakdown of what to do to properly follow an IF program, and a mock plan to follow.
Here's my info.
18 years old
210lbs
around 19% BF
6'1
In january I was at about the same place I am now, I started a good diet and training regime, got down to 196lbs, around 16%BF.
I got so sick and tired of the meals and everything, I fell off the routine, now Im back where I was..
I want to eventually get down to 190lbs, no more than 14% BF.
I try to workout Mon, Tues, Thurs, Fri. Sometimes it get interrupted with work/girlfriend.
Monday is Chest and Tris, Tuesday id BAck and Bi's, Thursday is legs and abs, friday is shoulders and traps. Closely but not exactly following the 8 week routine from OSL on Unclez. Usually I start off with 20-25 minutes on the bike, which is about 2.2-2.5 miles.
Much appreciated!
Here's my info.
18 years old
210lbs
around 19% BF
6'1
In january I was at about the same place I am now, I started a good diet and training regime, got down to 196lbs, around 16%BF.
I got so sick and tired of the meals and everything, I fell off the routine, now Im back where I was..
I want to eventually get down to 190lbs, no more than 14% BF.
I try to workout Mon, Tues, Thurs, Fri. Sometimes it get interrupted with work/girlfriend.
Monday is Chest and Tris, Tuesday id BAck and Bi's, Thursday is legs and abs, friday is shoulders and traps. Closely but not exactly following the 8 week routine from OSL on Unclez. Usually I start off with 20-25 minutes on the bike, which is about 2.2-2.5 miles.
Much appreciated!
What do you want to know? Intermittent fasting is fasting 16 hours a day and eating 8 hours a day. I will answer questions you may have, but I am not going to set up every single detail of your diet. I'm sure that 90% of it can be found by either reading this thread or going to
www.leangains.com
Last edited:
Here is a basic outline of the principals of the "lean gains" style of intermittent fasting, which is what my personal IF routine most closely resembles...though I have made some changes that are a bit different from his protocol.
This is from the lean gains site, and what Martin Berkhan wrote...
This is from the lean gains site, and what Martin Berkhan wrote...
Thanks so much for all of that Rick! Going to do some in depth studying when I get home.
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Sent from my DROID BIONIC using EliteFitness
Here is another great article from the lean gains site, in which Martin explains how fasted training can actually boost muscle growth...
Okay. I looked into it.
Quick question. Keeping 2200kcals per day, how do these macros look? I want to keep carbs fairly low, Im not totally sure where fats should be.
Protein - 250g providing 1075kcals
Carbs - 90g providing 369kcals
Fats - 80g providing 756kcals
Divided into 3 meals. first 2 are preworkout, 550kcals each.
Last is post workout at 1100kcals
Does that sound like a good start?
Quick question. Keeping 2200kcals per day, how do these macros look? I want to keep carbs fairly low, Im not totally sure where fats should be.
Protein - 250g providing 1075kcals
Carbs - 90g providing 369kcals
Fats - 80g providing 756kcals
Divided into 3 meals. first 2 are preworkout, 550kcals each.
Last is post workout at 1100kcals
Does that sound like a good start?
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That sounds good for the split, if 2200 cals is your target.
This is what I've come up with:
Two early meals (550cals each) (22.5g carbs, 60g protein, 21.4g fats)
Last meal (1100cals) (45g carbs, 130g protein, 38g fats)
Meal 1 and 2 (576cals, 24g carbs, 63.8g protein, 21.8g fats)
1serving greek yogurt
1cup egg whites
1 whole egg
11 Almonds
50g chicken breast
1tsp olive oil
Meal 3 (984.4cals, 49.5g carbs, 95.6g protein, 39.5g fats)
150g chicken breast
200g salad
1.5tbls EVOO
2scoops WTBM in water
2/3cup oats
Actual Daily Intake:
Total carbs 97.5grams/day (429cals) 20%
Total protein 223.2grams/day (959.8cals) 45%
Total fats 83.1grams/day (747.9cals) 35%
Total Cals 2136.7kcals
Goal:
Total carbs 90grams/day (369cals)17%
Total protein 250grams/day (1075cals) 49%
Total fats 80grams/day (756cals) 34%
Total Cals 2200kcals
While making the plan, I thought about how much food is in the last meal. Its alot more than Im used to eating at once, so I will build up to more food in that meal as I get used to it.
A schedule (depending on what shift I work) with at least 13-16 hour fasts. Like this.
Working 8-4
10:00am – First meal
2:00pm – Second meal
4:00pm – Workout
6:00pm – Last meal
Working 9-5
11:00am – First meal
3:00pm – Second meal
5:00pm – Workout
7:00pm – Last meal
Working 10-6
12:00pm – First meal
4:00pm – Second meal
6:00pm – Workout
8:00pm – Last meal
Working 11-7
1:00pm – First meal
5:00pm – Second meal
7:00pm – Workout
9:00pm – Last meal
I also have a preworkout, and BCAA's for during workouts. Should I use these if my main goal is fatloss?
I want to look into buying some supps aswell. Gear and N2Burn. Worth giving a shot?
I would dose the Gear at 8caps/day, and N2burn at 4caps/day, spread out of course.
Thanks for your time and effort in reading through this and your replies! Its all very much appreciated.
Two early meals (550cals each) (22.5g carbs, 60g protein, 21.4g fats)
Last meal (1100cals) (45g carbs, 130g protein, 38g fats)
Meal 1 and 2 (576cals, 24g carbs, 63.8g protein, 21.8g fats)
1serving greek yogurt
1cup egg whites
1 whole egg
11 Almonds
50g chicken breast
1tsp olive oil
Meal 3 (984.4cals, 49.5g carbs, 95.6g protein, 39.5g fats)
150g chicken breast
200g salad
1.5tbls EVOO
2scoops WTBM in water
2/3cup oats
Actual Daily Intake:
Total carbs 97.5grams/day (429cals) 20%
Total protein 223.2grams/day (959.8cals) 45%
Total fats 83.1grams/day (747.9cals) 35%
Total Cals 2136.7kcals
Goal:
Total carbs 90grams/day (369cals)17%
Total protein 250grams/day (1075cals) 49%
Total fats 80grams/day (756cals) 34%
Total Cals 2200kcals
While making the plan, I thought about how much food is in the last meal. Its alot more than Im used to eating at once, so I will build up to more food in that meal as I get used to it.
A schedule (depending on what shift I work) with at least 13-16 hour fasts. Like this.
Working 8-4
10:00am – First meal
2:00pm – Second meal
4:00pm – Workout
6:00pm – Last meal
Working 9-5
11:00am – First meal
3:00pm – Second meal
5:00pm – Workout
7:00pm – Last meal
Working 10-6
12:00pm – First meal
4:00pm – Second meal
6:00pm – Workout
8:00pm – Last meal
Working 11-7
1:00pm – First meal
5:00pm – Second meal
7:00pm – Workout
9:00pm – Last meal
I also have a preworkout, and BCAA's for during workouts. Should I use these if my main goal is fatloss?
I want to look into buying some supps aswell. Gear and N2Burn. Worth giving a shot?
I would dose the Gear at 8caps/day, and N2burn at 4caps/day, spread out of course.
Thanks for your time and effort in reading through this and your replies! Its all very much appreciated.
more steel
New member
When it comes to taking pills (multi, bridge, HCGen, unleashed, etc) is it ok to take them during the fast? Or should they be taken in the feeding window?
Also, what kind of bcaa's do you use/ recommend? I bought some bulk stuff and it doesn't mix and tastes awful. I know this is kinda know about bcaa's but im just curious how you take them down.
Also, what kind of bcaa's do you use/ recommend? I bought some bulk stuff and it doesn't mix and tastes awful. I know this is kinda know about bcaa's but im just curious how you take them down.
Your plan looks pretty solid. Pre workouts are always good to use no matter your goal. Fat burners like N2Burn are great to use on cardio and rest days (I use them on those days only)
BCAAs are a necessity on workout days if you are doing fasted training. They are not needed on cardio only or rest days.
I take some of my supps during the fast and some I won't take during the fast. It really depends on whether the supplement is recommended to be taken with food or not.
I will take Bridge and HCGenerate during the fast, but things like a Multi I will take with food. If possible take most of your supplements with food but it really doesn't make much difference to be honest.
For BCAAs I prefer the flavored mixed kind. I've used xtend which is pretty good, but for quite a while I've been using recoverpro which also tastes good and is a better value.
Hi guys I was wondering if I could get some help....
I'm 20 years old
Currently sitting at 165lbs
Height is 5'7
Bf is around 23%
I have recently got into the fitness world even though I am overweight. I have been doing the keto diet for a few weeks now and I've lost 23lbs (used to be 188lbs). I've recently heard good things about intermittent fasting, and I want to give it a go. However I have a part time job while at university and the working hours vary day to day. Sometimes 9-6, 1-6, 8-1. This had made it difficult for me to start.
So I was wondering if you guys could give me some advice on all this as I wish to get it all sorted and start it next week along side my keto diet.
Thanks
I'm 20 years old
Currently sitting at 165lbs
Height is 5'7
Bf is around 23%
I have recently got into the fitness world even though I am overweight. I have been doing the keto diet for a few weeks now and I've lost 23lbs (used to be 188lbs). I've recently heard good things about intermittent fasting, and I want to give it a go. However I have a part time job while at university and the working hours vary day to day. Sometimes 9-6, 1-6, 8-1. This had made it difficult for me to start.
So I was wondering if you guys could give me some advice on all this as I wish to get it all sorted and start it next week along side my keto diet.
Thanks
It is pretty normal to feel bolted when breaking fast, especially on higher cal/higher carb days. It does get better and reduces some after you've done it for a while, but it can always be a little bit of an issue and it is worse for some than others.
As for the BCAAs, they aren't necessary on the cardio days. However if you are doing fasted weight training it is pretty crucial to get some form of protein in before and after your workout for protein synthesis and for muscle breakdown. If you can't get BCAAs right now, I would use some whey protein or something until you can get some. I know you will technically be breaking your fast, but the benefit from the protein outweighs the detrimental effects of going without IMO.
As long as you can keep your 8 hour feeding window somewhat consistent, you will still reap the benefits of IF. Shifting the window an hour or two from day to day won't make a huge difference if you need to do that.
Matthersby
New member
Hey Rick, did you notice a quick drop in weight the first week of IF? I lost 7 pounds the first week, followed by only 1 pound last week. No loss in strength or muscle fullness though.
Yes, when I first started I list a crazy amount of weight the first week (around 6 or 7 lbs I think), but the following weeks weren't like that. I think it probably had a lot to do with the body adjusting to the fasting, depletion on cardio days, and the carb cycling.
i have been doing it 2 weeks and 3 days now but i lost focus on the weekends this weekend being the worst on sun and mon ,epic fail diet wise
that said i am down about 12 lbs kinda freaked me out but its the carb no carb days my weight will ckimb again and the higher weight days have been a nice steady deckine of about 2 lbs a week
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that said i am down about 12 lbs kinda freaked me out but its the carb no carb days my weight will ckimb again and the higher weight days have been a nice steady deckine of about 2 lbs a week
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Matthersby
New member
Ya, I'm not complaining when I drop weight without losing size or strength. And I hate cardio.
IF is the best way to get ripped and not only maintain your muscle without losing any, but actually add to it
been a much better week ,thur chest big cal day fri back big cal day sat 60 min cardio lower cal day sun legs big cal day mon 60 min cardio low cal day
down 1.5 lbs since thursday so spot on weight wise
tomorrows arms and big cal day again
hoping to start noticing the fatloss soon although stomach has gone down substantially
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down 1.5 lbs since thursday so spot on weight wise
tomorrows arms and big cal day again
hoping to start noticing the fatloss soon although stomach has gone down substantially
Sent from my GT-I9100 using EliteFitness
Hello Rick and Fellow EF users.
I've been lifting on and off for about 5 years, And have recently started to get into weights more seriously. However my diet has always effected me due to my job (Army) so I plan to fck of the army food and start getting my own stuff in.
After reading up on LG I'm hooked, The way it works it feels like I'll be able to do it without worrying about consuming 8 meals a day / eating every 2 hours which is very hard during work. I wondered If you guys could throw me some advice via diet + routine, I'm looking at starting next monday and need to solidly prep my plan of action.
Im 5'8, 79KG, 173 cm height. Not to sure on my BFI , will be getting it tommorow, but im guessing around 20-25% Pretty poor. This is anothor reason for the LG plan.
My goal plain and simply is to improve on muscle mass and reduce body fat.
1. My work routine works like this.. (cardio can be intensive or steady not my choice)
Mon : 8am Cardio, 6:30pm Weight
Tue : 8am Cardio , 6:30pm Weight
Wed : Rest Day / Cardio (LITT)
Thur: 8am Cadio(2 hour weighted run) 6:30pm weight
Fri: Weight only
Sat: Weight only
Sun : Cardio / Rest (LITT)
Could you guys help me with a suitable fast timing?
2. What kind of Ratio for food should I be looking @ for certain days , and how many cal's should I be consuming? Would it be possible to get a sort of meal plan written up as an example for a rest day, and a weights day? I know this alot to ask but thank you In advance for any help. (I'm also cycling HGH)
I've been lifting on and off for about 5 years, And have recently started to get into weights more seriously. However my diet has always effected me due to my job (Army) so I plan to fck of the army food and start getting my own stuff in.
After reading up on LG I'm hooked, The way it works it feels like I'll be able to do it without worrying about consuming 8 meals a day / eating every 2 hours which is very hard during work. I wondered If you guys could throw me some advice via diet + routine, I'm looking at starting next monday and need to solidly prep my plan of action.
Im 5'8, 79KG, 173 cm height. Not to sure on my BFI , will be getting it tommorow, but im guessing around 20-25% Pretty poor. This is anothor reason for the LG plan.
My goal plain and simply is to improve on muscle mass and reduce body fat.
1. My work routine works like this.. (cardio can be intensive or steady not my choice)
Mon : 8am Cardio, 6:30pm Weight
Tue : 8am Cardio , 6:30pm Weight
Wed : Rest Day / Cardio (LITT)
Thur: 8am Cadio(2 hour weighted run) 6:30pm weight
Fri: Weight only
Sat: Weight only
Sun : Cardio / Rest (LITT)
Could you guys help me with a suitable fast timing?
2. What kind of Ratio for food should I be looking @ for certain days , and how many cal's should I be consuming? Would it be possible to get a sort of meal plan written up as an example for a rest day, and a weights day? I know this alot to ask but thank you In advance for any help. (I'm also cycling HGH)
superturkey
Banned
IF is the best way to get ripped and not only maintain your muscle without losing any, but actually add to it
I dont mean to go off topic here, but id like to know how IF compares to the CKD diet. As its claimed to have the same benifits. IF makes me shit scared of starving myself that long with my already huge appitite.
underattack
New member
If has nothing to do with what kind of food you eat! U can basicly do bouth at the same time...
Absolutely...I use a fat burner or stimulant of some kind on every cardio day before my fasted cardio. There is no problem taking those.
Apples to Oranges here. They can't be compared because they really have nothing in common. I know some people that have used a Keto diet in conjunction with IF, and had pretty decent results but the IF alone will do that.
IF has to do with nutrient timing only. Your macros are set up however you choose to set it up based on your individual goals and needs
Your ratios and caloric targets are to be set up based on your individual needs. This thread is merely a resource and tool to give you what you need to set up things. I'm not going to setup diets for each individual person because I dont have the time for that.
There are many places online that you can figure out your daily maintenance calories. You need this number to know how to setup your Cal's each day.
Once you know that, you can figure out what calorie range to be at.
Workout days should be around 20% over maintenance, where cardio or rest days should be 20% under for recomp.
For more of a cut you can do 10% over on workout days with 30% below on cardio/rest days.
Your macros can be setup however you want to fit your goal. Some people are more sensitive to carbs than others, some people like low fat, some want low carb some high carb, etc...
Thanks for the advice rick, My daily calorie needs are 2576, So with that in hand I've started something up already, Here it is ;
Meal 1 :
P C F Calories.
2xegg 34g 4g c 28g fat.
4xegg(white) 14g 0 0 488(alleggs)
2xWGbrd 6g 21g 2g fat 120
1xApple 0 14 0 53 cals
Berries 1 17 0 70
Banana 1 27 0 105
Full: 56 83 30 836
Meal 2 :
200g chicken 62 0 8 330
200g Lean mince 42 0 10 270
Bolo Sauce 0 9c 2 66
2x Wheat Wraps 10 60 0 285
Full : 114 69 20 951
Meal 3 : Last meal.
Greek yogurt 11 5 8 130
Banana 1 27 0 105
Glss milk. 8 12 0 85
Protein why 37 4 1 222 1 and half scoops.
Full : 57 48 9 450
Total 227 200 2237
How's this looking so far? Is the 1st meal to big for the fast breaker? I'm trying to get 3100 Calories for workout days, 250Protein and 250Carbs, I'm struggling to find calories without the added carbs and protein being there. Any help would be welcome, still need anthor 900
Meal 1 :
P C F Calories.
2xegg 34g 4g c 28g fat.
4xegg(white) 14g 0 0 488(alleggs)
2xWGbrd 6g 21g 2g fat 120
1xApple 0 14 0 53 cals
Berries 1 17 0 70
Banana 1 27 0 105
Full: 56 83 30 836
Meal 2 :
200g chicken 62 0 8 330
200g Lean mince 42 0 10 270
Bolo Sauce 0 9c 2 66
2x Wheat Wraps 10 60 0 285
Full : 114 69 20 951
Meal 3 : Last meal.
Greek yogurt 11 5 8 130
Banana 1 27 0 105
Glss milk. 8 12 0 85
Protein why 37 4 1 222 1 and half scoops.
Full : 57 48 9 450
Total 227 200 2237
How's this looking so far? Is the 1st meal to big for the fast breaker? I'm trying to get 3100 Calories for workout days, 250Protein and 250Carbs, I'm struggling to find calories without the added carbs and protein being there. Any help would be welcome, still need anthor 900
Thanks for the advice rick, My daily calorie needs are 2576, So with that in hand I've started something up already, Here it is ;
Meal 1 :
P C F Calories.
2xegg 34g 4g c 28g fat.
4xegg(white) 14g 0 0 488(alleggs)
2xWGbrd 6g 21g 2g fat 120
1xApple 0 14 0 53 cals
Berries 1 17 0 70
Banana 1 27 0 105
Full: 56 83 30 836
Meal 2 :
200g chicken 62 0 8 330
200g Lean mince 42 0 10 270
Bolo Sauce 0 9c 2 66
2x Wheat Wraps 10 60 0 285
Full : 114 69 20 951
Meal 3 : Last meal.
Greek yogurt 11 5 8 130
Banana 1 27 0 105
Glss milk. 8 12 0 85
Protein why 37 4 1 222 1 and half scoops.
Full : 57 48 9 450
Total 227 200 2237
How's this looking so far? Is the 1st meal to big for the fast breaker? I'm trying to get 3100 Calories for workout days, 250Protein and 250Carbs, I'm struggling to find calories without the added carbs and protein being there. Any help would be welcome, still need anthor 900
If you are going to add cals, then adding it in protein us good. Id rather have too much, than too little.
Your fast breaker needs to be bigger if you are training fasted. Your post workout meal should be the biggest one and a good 50%-60% of your total cals and macros for the day. So you are going to want at least 125g protein and 125g carbs in that meal to break fast minimum. Make that meal as big as you want to
I never have low energy on burn days no matter how low I go on cals and carbs. There is a couple reasons for this...
1-Fasted cardio boosts metabolism and energy levels
2- I take in a moderate to high amount of carbs on workout days (which are in between burn days) so I fill up my glycogen stores well to use for energy and deplete during the burn days
3- stimulants and fat burners also help energy and suppressing appetite on burn days too
I am loving IF. I have dropped some noticeable fat from my midsection. Don't do any cardio, just lifting 3/week doing push/pull /legs. Can't wait till the love handles drop. Performance went down a little. Might be due to the high intensity when I train or the deficit I'm running.
Current calorie intake is 1800. Macro is 40/40/20. Current wt is 186 waist is 34.5 inches. Any recommendations or changes I can do, Rick? I hate to see my fat loss plateau.
Sent from my Desire HD using EliteFitness
Current calorie intake is 1800. Macro is 40/40/20. Current wt is 186 waist is 34.5 inches. Any recommendations or changes I can do, Rick? I hate to see my fat loss plateau.
Sent from my Desire HD using EliteFitness
I'm not sure what your maintenance cals are, but I wouldn't run that same caloric level every day. That could be why your performance is suffering a tad bit. You can still do an 1800 cal a day "average" by adding in a good 500-600 per day of the 3 days that you lift. It's important to keep the cals higher these days for muscle and strength retention that will not negatively impact your performance. Then the other 4 days that you don't lift you can split the difference of the added surplus iinto those days reducing your daily intake on those days 400-500 cals.
So your 3 lifting days would put you at 2300-2400 cals each day while your 4 non-lifting days you could do 1300-1400 cals. It comes out to the same 1800 calorie per day average, but you shift your cals and macros into the times that they are the most useful. Remember, IF is all about nutrient timing and doing it this way will actually increase your fat loss while retaining all strength and muscle while potentially even building some
Just an update, i am going strong and consistent now, 2400 cal on low days and 3300 0n high days,
Dropping weight slowly but dropping bodyfat rapidly,currently on cruise trying to get done to 10 percent, cant wait to try it on lean bulk with tren test mast in 6 weeks or so
Put my lady on IF after she stalled, she is down almost 3 lbs this week, she follows keto style with IF now.
I am now down to 212 lbs
Dropping weight slowly but dropping bodyfat rapidly,currently on cruise trying to get done to 10 percent, cant wait to try it on lean bulk with tren test mast in 6 weeks or so
Put my lady on IF after she stalled, she is down almost 3 lbs this week, she follows keto style with IF now.
I am now down to 212 lbs
Here is a nice little article on the Hunter-gatherer (faster) vs. the traditional western over eaters....lol
Obesity Theories Challenged By Hunter-Gatherer Study
Obesity Theories Challenged By Hunter-Gatherer Study
Here is a nice little tool that some of you can use to help set up your macros for a lean gains or intermittent fasting diet. I personally have never used it, so I don't know how good it is. However, I do know several people that have used it and liked it so I thought I would share it. It may help some of you simplify things a little
Intermittent Fasting Macro Calculator
Intermittent Fasting Macro Calculator
That should do the trick for you, and you should start seeing your gym performance increase again
It's good to hear that you are loving IF! When setup correctly, it does wonders for body composition, and many people including myself choose this as a "lifestyle", meaning it becomes a way of life and not a diet. No matter what my goal is, IF fits it and adapts to it very well
more steel
New member
Maybe you should carry a protein bar on you? I understand your issue (my bro is a firefighter and does IF) but I think there is some preventative action you could take that would easily solve this problem.
If you're nearing the end of your fast and you get a call then I would just have a protein bar on hand to chow and be good. After all, how often is this situation going to happen?
Just starting to get my head around my next cycle which isnt too far away 4-6 weeks, i still have 3-4 % at least bodyfat to shed before then and i am trying my best on a 30/10 split, so 4 times a week 10 percent above and 3 times a week 30% below maintenance .
now when i go into my next cycle, i am probably going to want to get even lower bodyfat wise but i am obviously going to be looking to try gain some good lean muscle. (tren sust mast cycle 12 weeks)
would you suggest the 20/20 recomp mode ? so 20 percent above 4 - 5 times a week with 20 percent below 2-3 times a week on cardio days ? even though i will be trying to gain muscle will 2-3 60min low intensity cardio sessions still be ok per week ?
just want to get everything in order to make some great progress in a recomp fashion using IF and the compounds listed
now when i go into my next cycle, i am probably going to want to get even lower bodyfat wise but i am obviously going to be looking to try gain some good lean muscle. (tren sust mast cycle 12 weeks)
would you suggest the 20/20 recomp mode ? so 20 percent above 4 - 5 times a week with 20 percent below 2-3 times a week on cardio days ? even though i will be trying to gain muscle will 2-3 60min low intensity cardio sessions still be ok per week ?
just want to get everything in order to make some great progress in a recomp fashion using IF and the compounds listed
Most of that is mental to be honest. There isn't a switch that is turned off on energy at the 16 hour mark that makes you lethargic. I regularly fast up to 24 hours with no energy problems and those that do ADF (alternate day fasting) will fast 36 hours in between feeds.
Subconsciously your brain will tell you "Its been too long! You need food now!! You will starve...yada yada" but that is just not true.
I will dig the study up if I can find where I read it (cant remember), but your body actually increases energy a tad when going beyond the 16-18 hour mark with a small chemical change in your body at that time. You will go into "hunt and forage" mode which has been a part of our body's chemistry since man first walked the planet for obvious reasons.
Most of that is mental to be honest. There isn't a switch that is turned off on energy at the 16 hour mark that makes you lethargic. I regularly fast up to 24 hours with no energy problems and those that do ADF (alternate day fasting) will fast 36 hours in between feeds.
Subconsciously your brain will tell you "Its been too long! You need food now!! You will starve...yada yada" but that is just not true.
I will dig the study up if I can find where I read it (cant remember), but your body actually increases energy a tad when going beyond the 16-18 hour mark with a small chemical change in your body at that time. You will go into "hunt and forage" mode which has been a part of out body's chemistry since man first walked the planet for obvious reasons.
jdl508
New member
I've read this entire thread twice and its loaded with good stuff so thanks for that
Also read quite a bit on the leangains site
stats: 36 yo
15% bf
5'9"
190 lbs
train @ 530 AM 3 day's week compound lifts with chins 5-10 reps cardio is 2 days 30-45 minutes bike, jog, whatever
my goal is to do IF for 60 days roughly with fat loss in mind
then in late Sept early Oct I planned on moving to recomp / clean bulk cals / macros
I took my best stab at calculating my maint calories @ roughly 2500
so for the next 60 days I am going to do IF @ 1800 calories rest day (cardio) @ P 40 / C30/ F30
and 2300 training days @ P 40 / C30/ F30
After the 60 days I was looking to go to 2000 calories rest days (cardio) and 2800 - 3000 training days
goals for 60 days is to cut bf to 13% and keep lbs @ current weight
Does this look in line with my goals?
by the way my fast is from 9 PM to 1 PM and I dont even notice it -> hitting my macros and calories is tougher
Also read quite a bit on the leangains site
stats: 36 yo
15% bf
5'9"
190 lbs
train @ 530 AM 3 day's week compound lifts with chins 5-10 reps cardio is 2 days 30-45 minutes bike, jog, whatever
my goal is to do IF for 60 days roughly with fat loss in mind
then in late Sept early Oct I planned on moving to recomp / clean bulk cals / macros
I took my best stab at calculating my maint calories @ roughly 2500
so for the next 60 days I am going to do IF @ 1800 calories rest day (cardio) @ P 40 / C30/ F30
and 2300 training days @ P 40 / C30/ F30
After the 60 days I was looking to go to 2000 calories rest days (cardio) and 2800 - 3000 training days
goals for 60 days is to cut bf to 13% and keep lbs @ current weight
Does this look in line with my goals?
by the way my fast is from 9 PM to 1 PM and I dont even notice it -> hitting my macros and calories is tougher
You are right on about where you need to be considering your goals for the cycle. I would stick to the 20/20 split as close as possible and try to do around 4 days at 20 over (workout days) with 3 days at 20 under (cardio/rest days)
About 3 60 minute sessions of LISS cardio on your low days would be perfect, and as long as your diet is enough over maintenance on your workout days, it won't negatively impact muscle gain at all.
I'm 12 lbs up near the end of my cycle right now, while going from 6.5% bodyfat at the start to 5.8% now, and I did 4 low days with 60-70 minute cardio sessions each of those days.
So, if things are setup just right, you can recomp beautifully on cycle with IF
You should be able to reach your goal very easily with your setup. Going from 15% to 13% in 60 days is cake. If you were a much lower bodyfat (under 10%), it would be harder to lose but still easy in 60 days. You could probably hit 10% easily in 60 days if you keep your diet and training in check.
So if I understand correctly, you are doing 3 higher cal days and 4 on the lower cal days right? If so, that is perfect for cutting fat and just as a quick guess I would say you are right in the ballpark of where your Cal's should be
Good luck bud
You are right on about where you need to be considering your goals for the cycle. I would stick to the 20/20 split as close as possible and try to do around 4 days at 20 over (workout days) with 3 days at 20 under (cardio/rest days)
About 3 60 minute sessions of LISS cardio on your low days would be perfect, and as long as your diet is enough over maintenance on your workout days, it won't negatively impact muscle gain at all.
I'm 12 lbs up near the end of my cycle right now, while going from 6.5% bodyfat at the start to 5.8% now, and I did 4 low days with 60-70 minute cardio sessions each of those days.
So, if things are setup just right, you can recomp beautifully on cycle with IF
Cant wait, itching to go but want bodyfat lower first, lady down another two lbs so she is loving it at the moment,working well with keto
I would be very happy with 15lbs gain on cycle with some bodyfat loss
Do the workouts have to be during fasted state? I just started a landscaping job this week and can't work out till the afternoon when I'm off. Is that ok? The landscaping itself it pretty much a work out anyway
No you do not have to workout fasted to reap the benefits of IF at all. You can workout at any time during your feeding window when it is convenient for you just fine.
Just remember to make your post workout meal the biggest of the day, with the goal of getting 60% of your daily cals and macros in that meal and you will be good to go.
Many people would love it if they would just give it a chance, and do it correctly. The results come pretty quickly too, and I have found no better way to cut and stay lean year round while adding muscle in.
I cant praise this diet structure enough, after 20 years in the game, at age 35 i am almost in the best shape of my life, i have always stuck on the 6-8 meals a day 30-40g pro per meal , peaking at a bloated 250lbs, sitting at 212 lbs now at almost my lowest bodyfat , i am really enjoying my body and how quickly and effective this diet works.
i would suggest everyone give this a try if they are looking at a new way of trying things, as a cutter its superb, will let you know as a recomp soon enough.
i wont lie its by far the hardest layout i have tried and takes some getting used to for me personally. this after doing carb cycling , keto etc.
i would suggest everyone give this a try if they are looking at a new way of trying things, as a cutter its superb, will let you know as a recomp soon enough.
i wont lie its by far the hardest layout i have tried and takes some getting used to for me personally. this after doing carb cycling , keto etc.
For me, it was the easiest diet to adapt to. Once you get used to the fasting and not eating all day long, it becomes second nature.
As for recomp, you will love it. That is where this diet works best in my opinion. It also works when shifting cals well for adding muscle and cutting fat obviously.. but slowly recomping is perfect for IF
Here is another great article on the health benefits of intermittent fasting including the ability to lower risks of cancer and diabetes, as well as longevity and extending life expectancy...
BBC News - The power of intermittent fasting
BBC News - The power of intermittent fasting
ok time is drawing closer to recomp mode this is pretty much my plan : 20/20 calorie split - 16 hour fast 8 hour refeed
train weights 4-5 times a week will probably alternate :
1 week 5 times weights 2 cardio
day 1 chest
day 2 back
day 3 cardio 60min
day 4 legs
day 5 delts
day 6 arms
day 7 cardio 60min
1 week 4 times weights 3 cardio
day 1 chest delts
day 2 back
day 3 cardio 60min
day 4 legs
day 5 arms
day 6 cardio 60min
day 7 cardio 60min
training all done fasted 5.30 am to 7.00 am
10g bcaas before and 10g bcaas after training and again at 9 am and 11am
meal 1 fast break : 1pm
pws shake
extra lean ground beef
2 cups brown rice veges
skinless chicken breast
1-2 apples
meal 2 : 4pm
whey shake
organic peanut butter
2 tins tuna with olive oil
100g raw weight oats
1 pear
veges
meal 3 : 8pm last meal
fat free cottage cheese
greek yoghurt
whey powder
1 tablespoon macadamia nut oil
1 tablespoon olive oil
salad
bodyweight in lbs x 15 = 3150 cal maintenance
20% above = 3780 cal
20% below = 2520 cal
macro breakdown :
weight days : 400g pro 300g carbs 110g fats
cardio days : 400g pro 50g carbs 80g fats
on the right track ?
train weights 4-5 times a week will probably alternate :
1 week 5 times weights 2 cardio
day 1 chest
day 2 back
day 3 cardio 60min
day 4 legs
day 5 delts
day 6 arms
day 7 cardio 60min
1 week 4 times weights 3 cardio
day 1 chest delts
day 2 back
day 3 cardio 60min
day 4 legs
day 5 arms
day 6 cardio 60min
day 7 cardio 60min
training all done fasted 5.30 am to 7.00 am
10g bcaas before and 10g bcaas after training and again at 9 am and 11am
meal 1 fast break : 1pm
pws shake
extra lean ground beef
2 cups brown rice veges
skinless chicken breast
1-2 apples
meal 2 : 4pm
whey shake
organic peanut butter
2 tins tuna with olive oil
100g raw weight oats
1 pear
veges
meal 3 : 8pm last meal
fat free cottage cheese
greek yoghurt
whey powder
1 tablespoon macadamia nut oil
1 tablespoon olive oil
salad
bodyweight in lbs x 15 = 3150 cal maintenance
20% above = 3780 cal
20% below = 2520 cal
macro breakdown :
weight days : 400g pro 300g carbs 110g fats
cardio days : 400g pro 50g carbs 80g fats
on the right track ?
ok time is drawing closer to recomp mode this is pretty much my plan : 20/20 calorie split - 16 hour fast 8 hour refeed
train weights 4-5 times a week will probably alternate :
1 week 5 times weights 2 cardio
day 1 chest
day 2 back
day 3 cardio 60min
day 4 legs
day 5 delts
day 6 arms
day 7 cardio 60min
1 week 4 times weights 3 cardio
day 1 chest delts
day 2 back
day 3 cardio 60min
day 4 legs
day 5 arms
day 6 cardio 60min
day 7 cardio 60min
training all done fasted 5.30 am to 7.00 am
10g bcaas before and 10g bcaas after training and again at 9 am and 11am
meal 1 fast break : 1pm
pws shake
extra lean ground beef
2 cups brown rice veges
skinless chicken breast
1-2 apples
meal 2 : 4pm
whey shake
organic peanut butter
2 tins tuna with olive oil
100g raw weight oats
1 pear
veges
meal 3 : 8pm last meal
fat free cottage cheese
greek yoghurt
whey powder
1 tablespoon macadamia nut oil
1 tablespoon olive oil
salad
bodyweight in lbs x 15 = 3150 cal maintenance
20% above = 3780 cal
20% below = 2520 cal
macro breakdown :
weight days : 400g pro 300g carbs 110g fats
cardio days : 400g pro 50g carbs 80g fats
on the right track ?
You are definitely on the right track here. One thing I would change if you can is to substitute one of the shakes for some more whole food protein (preferably lean meats). Your last meal would probably be the best time to do this, since I don't see any meats in there. Your choices are pretty good, but instead of using a shake in each of your 3 meals, I would substitute one of them for a whole food protein source. Macronutrient ratios look great though, so staying in those ranges will work fine. You don't necessarily have to go as high as 400g protein each day either. 1-1.5g per lb of bodyweight is all you need. It's rare for me to ever go over 300g each day, and usually I'm in the range of 250-300g.
dubbzero
Member
I take in about 222grams protein 64 grams of carbs and 36 grams of fat for my macros everyday. Train 6 days a week 30 min cardio after each work out 15 HIIT and 15 full incline walk. I take it my carbs are way too low? I'm tryin to lean out and get rid of my really stubborn lower stomach fat that's why I keep it low. Should I also count the carbs from veggies? I eat a lot of veggies. No bread, rice, milk
ghostrider1000
New member
Rick,
Quick question....(amazing advice and effort BTW bro)
It looks like you do your weight training during the week. If so, you are on the calorie restriction over the Wkend. How does that work for you?
Also, do you believe the online BMR calculators - i'm 5'10', 12% BF, 208 lbs and it gives a daily calorie expenditure based on a 5/day per wekk training schedule of 3000. It seems high...
How do you think this compares to the UD 2.0?
Quick question....(amazing advice and effort BTW bro)
It looks like you do your weight training during the week. If so, you are on the calorie restriction over the Wkend. How does that work for you?
Also, do you believe the online BMR calculators - i'm 5'10', 12% BF, 208 lbs and it gives a daily calorie expenditure based on a 5/day per wekk training schedule of 3000. It seems high...
How do you think this compares to the UD 2.0?
You take those same macros every day? The way I like to do things is to eat the higher carbs on workouts days, and low carb no workout days, but it looks like you are doing cardio during your workout days, so your macros might be a little different with a setup like that. Since cutting is your primary goal, keeping carbs low is fine as long as it doesn't start negatively effecting your gym performance.
As for the green veggies, you can count them as carbs or not...doesn't really matter. Just if you decide to count them, ALWAYS count them. If you don't count them, NEVER count them. I personally don't count green veggies when figuring my carb count because your body doesn't exactly treat them the same as other carb sources. For instance, you can have a very low carb day, but eat a lot of green veggies and it will have no negative impact in terms of "carbs"
A caloric restriction over the weekend is easy for me actually. If something comes up on the weekend where I may be eating some "bad food", or poor choices because the family is going out to eat or whatever, I will just extend my fast until then. I reap the benefits of the extended fast and burn fat all the way to that time going nearly 24 hours fasted, then I get to indulge with a huge meal up to about 2k in that sitting and hit my caloric restriction perfect
As for figuring maintenance, there are a ton of ways to figure it, and they work for some and not for others. I've found that you just have to play with cals to figure your own maintenance cals to really find out.
A simple formula I personally use is bodyweight x13 for figuring my maintenance. It seems to work well for most though sometimes those with fast metabolisms might have to go bodyweight x 14 and those with slower metabolisms might have bodyweight x 12 work better. I can't remember where I first heard the simple formula at, but it works well for me and many others.
rustilldown
New member
Hey Rick I have a Q for you bro !
I have dabbled with IF and the warrior diet a few times in the past and every time I have become ripped to shreds but lose muscle.
I work a construction schedule of 14 on 7 off. Those 14 days are fairly physical work every day. Does this change anything or can I still fast from 8 pm 12. pm(lunch) have a snack at lunch, an oats n whey shake at 4pm ( pre workout ) and then plow back like 3k of food for dinner post workout? I am going to give it a shot starting now but I am curious to your take on fasting while working construction.
Ride it like you stole it!!
I have dabbled with IF and the warrior diet a few times in the past and every time I have become ripped to shreds but lose muscle.
I work a construction schedule of 14 on 7 off. Those 14 days are fairly physical work every day. Does this change anything or can I still fast from 8 pm 12. pm(lunch) have a snack at lunch, an oats n whey shake at 4pm ( pre workout ) and then plow back like 3k of food for dinner post workout? I am going to give it a shot starting now but I am curious to your take on fasting while working construction.
Ride it like you stole it!!
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