Intermittent Fasting Question

[Dave122678]

Do you think its possible to still lose fat and gain lean mass by using the 16 hour fasting method and maintaing your daily caloric maintenance? ( not going over or under, just maintaining)

So basically body recomposition?

If anyone has a link on Mark Berkhan's site that explains this better, please include one because not sure I found anyone that explains this specific issue in detail.

 

[RickRock13]

Do you think its possible to still lose fat and gain lean mass by using the 16 hour fasting method and maintaing your daily caloric maintenance? ( not going over or under, just maintaining)

So basically body recomposition?

If anyone has a link on Mark Berkhan's site that explains this better, please include one because not sure I found anyone that explains this specific issue in detail.

Definitely possible. I've been doing IF for over a year with excellent results. I'm under 6% bodyfat with more strength and muscle than ever in my life. I won't go back to a traditional diet again more than likely

 

[Dave122678]

So you basically just eat your maintenanace caloric requirement and still loose weight and gain lean mass?

 

[RickRock13]

So you basically just eat your maintenanace caloric requirement and still loose weight and gain lean mass?

Not really. I eat 20% over maintenance on workout days to "build", and i eat 20% under maintenance on non workout or cardio days to "burn"

This has been very effective for me on recomp. It basically comes down to eating. Like whatever your goal is that day. I keep cardio/non workout days very clean and carbs under 50g usually, where workout days are moderate carbs up to around 200-250g

 

[TheSVPdeal]

Not really. I eat 20% over maintenance on workout days to "build", and i eat 20% under maintenance on non workout or cardio days to "burn"

This has been very effective for me on recomp. It basically comes down to eating. Like whatever your goal is that day. I keep cardio/non workout days very clean and carbs under 50g usually, where workout days are moderate carbs up to around 200-250g

I did really well with IF but left it when I started using AAS. It felt too tough trying to get my calories in. Rick, would you mind a PM with some questions?

 

[RickRock13]

I did really well with IF but left it when I started using AAS. It felt too tough trying to get my calories in. Rick, would you mind a PM with some questions?

Not at all. Feel free to pm me anytime!

 

[Mickan]

what is your ratio while cutting? Can you give me some advice? How the diet looks? I'm very interesting

 

[RickRock13]

what is your ratio while cutting? Can you give me some advice? How the diet looks? I'm very interesting

For cutting, I typically do 10% over maintenance on workout days and 30% under on non-workout or cardio days.

This diet is very forgiving and there is nothing set in stone you can pretty much tailor it to your particular goals and lifestyle.

Most of my principles are taken from Martin Berkhan's intermittent fasting protocol "lean gains"

For tons of info on it, visit his site www.leangains.com

 

[mikeymoves]

Stupid question here, and this may be a product of us tech nerds with our calorie counting apps:

My maintenance cal is 2000 kcal/day as per my last doc visit. What you're saying rickrock13, is that on workout days, I should eat 2200 and on cardio days (which I am actually doing HIIT, so does that change?) 1400 kcal?

Here's where it gets silly. Do you count NET calories or TOTAL calories (net meaning calories after cardio subtraction)?

 

[caligirl85]

I've seen some great success with IF as well.

Rick, do you train fasted??

 

[RickRock13]

I've seen some great success with IF as well.

Rick, do you train fasted??

Yes....all my training whether it be cardio or weight training is done fasted. Only BCAAs taken preworkout and post

 

[chewyxrage]

Not really. I eat 20% over maintenance on workout days to "build", and i eat 20% under maintenance on non workout or cardio days to "burn"

This has been very effective for me on recomp. It basically comes down to eating. Like whatever your goal is that day. I keep cardio/non workout days very clean and carbs under 50g usually, where workout days are moderate carbs up to around 200-250g

That's interesting RickRock.

What formula did you use to come up with your "maintenance" caloric figure?

Can you provide examples of your typical meals on a burn vs. build day?

Thanks!

 

[insanityapproved]

The most beautiful thing about it is not having to worry about when/where/what I am going to eat 5 times when I'm not at home ...

I have been practicing this method for over 2 years now and I can honestly say I am in the best shape in my life and also feeling awesome day after day. I train fasted and basically follow the same protocol as rick rock described. Works great for me. You get to binge at night right before bed every day while gaining muscle and losing fat, what more could you possibly ask for? haha

 

[RickRock13]

That's interesting RickRock.

What formula did you use to come up with your "maintenance" caloric figure?

Can you provide examples of your typical meals on a burn vs. build day?

Thanks!

I figure maintenance by taking body weight x 13. This is a basic formula and won't work for everyone but does work well for me. For those with faster metabolisms, body weight x 14 may be better and body weight x 12 may be better for those with slower metabolisms.

My meals vary a whole lot on IF, but a typical burn day will have very low carbs and high protein with lean meats (chicken or turkey, green veggies, a single sweet potato is usually my only carbs, plain Greek yogurt, whey)

Build days could be just about anything because I take in moderate to higher carbs. I may have steak, pastas, lean ground beef, eggs, potatoes, whatever....

On occasion even burgers and pizza will be part of a build day....and it took me all the way under 6% bodyfat

 

[bluetwistedsteel67]

I've done IF and the thing I found to be a huge benefit was just how much more productive I could be throughout the day. Instead of eating 5 times during the day and 1 or 2 meals in the evening, I was just eating in the evening when I really don't need to be productive anyways. Those 5 meals took me (if you include prep and eat time) about 2-2.5 hours total. What a waste! Now I have over 2 more hours in the day to get stuff done and I get to feast at night when it's time to wind down.

 

[RickRock13]

I've done IF and the thing I found to be a huge benefit was just how much more productive I could be throughout the day. Instead of eating 5 times during the day and 1 or 2 meals in the evening, I was just eating in the evening when I really don't need to be productive anyways. Those 5 meals took me (if you include prep and eat time) about 2-2.5 hours total. What a waste! Now I have over 2 more hours in the day to get stuff done and I get to feast at night when it's time to wind down.

It is much nicer to not have to treat eating like a job. I eat 2 huge meals a day and get to indulge quite a bit. Much better than that 6 meal a day nonsense IMO