Intermittent Fasting discussion thread!!

[RickRock13]

I really need a workout that works in conjunction with IF. I was going to go with the "simple beginners routine" (google this: "A Simple beginner's Routine

You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight." and you'll find links to it all over) but then I had a free personal training session at my gym and he told me that jumping right into the power/strength movements without building a foundation that I don't have is going to cause me problems down the road and that should build a foundation for 4-6 weeks with bodyweight/dumbbells/kettle bells/aerobic type supersets and stuff.

Will that kind of workout justify the high carb workout days for IF? If so, can anyone PLEASE recommend me a program to follow while I get back into the groove of lifting? You'd be my savior.

Just start out with something simple but effective like push, pull, legs routine which works great for a 3x per week schedule (M, W, F) or something similar. I wouldn't listen to your buddy. You can't build a foundation with that foo-foo crap

 

[chunky34]

I am glad to have found this forum and this thread in particular.

I did IF for 3 months couple weeks ago before stopping it. When I was fasting, I experiment many blood pressure crashes. I even black out once for a split second. I have no blood pressure history, neither health problems.

Did anybody else got this problem too during the fast? As soon as I break the fast, these crashes go away.

I stop it because I thought IF wasn't for me but except for this, I loved IF!

 

[ToastEater]

I'm trying to figure out my calories for lift/cardio/rest days. My RMR is 2200. In the example of a lifting day, would you take 2200, add 300 cals I would burn during the workout, then throw 10% on top of that? Then also, on cardio days, would you take 2200 cals, add 600 cals that I would burn, then take 30% from that?

Taking that a step further, my goal is to lose 2 lbs/wk. My RMR is 15,400 cals per week (2200x7). Based on being moderately active my Total Basal Metabolic Rate is around 21,000 per week (3000x7). Knowing I need to be in a deficit of 7000 calories per week to lose my desired 2 lbs, how would you suggest I distribute that caloric deficit over my 2 lifting days, 2 cardio days, and 2 resting days?

I'm basically trying to create a spreadsheet to help me plan for this. Once I've got it I'll gladly send it to a plat member to post.

I know it sounds like very specific information to me Rick, but I'm not looking for a one off eating plan here. Perhaps you could answer my question in a general way so it would benefit everyone here. I haven't seen this question posted like this in this thread.

Thanks again for an awesome thread Rick.

 

[Jack steel]

Is it possible to put on lean mass while doing IF? Sorry I that's been covered. Didn't wanna read through the whole thread just yet. Thanks!

 

[RickRock13]

I am glad to have found this forum and this thread in particular.

I did IF for 3 months couple weeks ago before stopping it. When I was fasting, I experiment many blood pressure crashes. I even black out once for a split second. I have no blood pressure history, neither health problems.

Did anybody else got this problem too during the fast? As soon as I break the fast, these crashes go away.

I stop it because I thought IF wasn't for me but except for this, I loved IF!

It sounds to me like you might be having some blood glucose issues or something. Do you have a history of low blood sugar, or have you been tested for it? If so, I would stay away from IF. Obviously going too long without food is not a good idea for diabetics

 

[RickRock13]

I'm trying to figure out my calories for lift/cardio/rest days. My RMR is 2200. In the example of a lifting day, would you take 2200, add 300 cals I would burn during the workout, then throw 10% on top of that? Then also, on cardio days, would you take 2200 cals, add 600 cals that I would burn, then take 30% from that?

Taking that a step further, my goal is to lose 2 lbs/wk. My RMR is 15,400 cals per week (2200x7). Based on being moderately active my Total Basal Metabolic Rate is around 21,000 per week (3000x7). Knowing I need to be in a deficit of 7000 calories per week to lose my desired 2 lbs, how would you suggest I distribute that caloric deficit over my 2 lifting days, 2 cardio days, and 2 resting days?

I'm basically trying to create a spreadsheet to help me plan for this. Once I've got it I'll gladly send it to a plat member to post.

I know it sounds like very specific information to me Rick, but I'm not looking for a one off eating plan here. Perhaps you could answer my question in a general way so it would benefit everyone here. I haven't seen this question posted like this in this thread.

Thanks again for an awesome thread Rick.

Your defecit should be done on your cardio days and rest days only where your workout days should be at least at maintenance, if not a little higher for muscle sparing and building purposes.

So....that gives you 4 days to meet your goal. If you burn 750 cals with cardio and have another 1000 in caloric defecit for the day you will be at 1750 for the day. Do that each if 4 days and you have your 7k defecit (2 lbs) per week.

Though my recommendation would be less weight per week unless you are at a very high bodyfat. 1-1.5 lbs per week works very well IMO with ZERO muscle loss

 

[RickRock13]

Is it possible to put on lean mass while doing IF? Sorry I that's been covered. Didn't wanna read through the whole thread just yet. Thanks!

Absolutely! This diet is setup for recomp from the start to add lean mass and burn fat at the same time, but it can also be shifted one way or the other for more fat loss or more muscle gain with adding or subtracting a couple hundred cals each day

 

[chewyxrage]

I thought I posted this a few days ago but looking back, I see I must not have hit submit or something.

Very interesting article by Dr. John Berardi....says it is an "ebook" but whatever. He tried out all the different IF methods out there, did blood work, and documents his results, experiences, etc. It is good stuff. He also has some simple meal examples in there for diet newbies. He ended up liking Berkhan's lean gains IF the best, go figure, it is the best He ain't some pussy, either. Posted pics at the end, dude is jacked.

Intermittent Fasting | John Berardi Intermittent Fasting Free E-book


My personal experience with IF has been awesome. Dropped around 20 (225 down to 205) pounds and have lost zero strength, now. Thanks Rick, you are a badass and very helpful to people around here

 

[RickRock13]

I thought I posted this a few days ago but looking back, I see I must not have hit submit or something.

Very interesting article by Dr. John Berardi....says it is an "ebook" but whatever. He tried out all the different IF methods out there, did blood work, and documents his results, experiences, etc. It is good stuff. He also has some simple meal examples in there for diet newbies. He ended up liking Berkhan's lean gains IF the best, go figure, it is the best He ain't some pussy, either. Posted pics at the end, dude is jacked.

Intermittent Fasting | John Berardi Intermittent Fasting Free E-book


My personal experience with IF has been awesome. Dropped around 20 (225 down to 205) pounds and have lost zero strength, now. Thanks Rick, you are a badass and very helpful to people around here

Very awesome information there brother! Thanks a ton for sharing that, and thank you for the kind words. I'm glad I could be some help to you and others here

 

[RickRock13]

Can you gain mass well on cycle while on IF? Day 10 on my current cycle and +10 on weight so far

There's your answer