Intermittent fasting

[lesterismore]

Thanks guys . Going to try and get started on IF diet.

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[chewyxrage]

I've been following the IF diet for about 2 months now.

Lost 10 pounds, and have maintained or gained on core lifts (bench/squat/dead).

I follow the same plan RickRock does. 16 hour fast, 8 hour feed, but I basically stick to the same cals and macro breakdown every day.

I train AM fasted, (drink 30g BCAA spread evenly throughout my wake period, started as soon as I wake up).

So 6:50am, 10g bcaa, train 7:00-8:00.

9:00 am, 10g bcaa

11:00am, 10g bcaa

1:00pm, I drink a protein shake (25g), I'm still at work at this point and can't have a full meal, but this starts my feeding phase.

2:00pm, I eat around 1200 calories (eggs, broc, scoop of protein, PB, banana, oats, etc.) Then I head back to work.

I get home around 6:00pm and go for a 20 min jog (2 miles)

When I get back, the feast is on. I pound down another 1200 cals. I have a 3 meal rotation with the protein source being either lean beaf, lean turkey, or chicken breasts, to which I add some carb source, usually some lentils and a giant salad w/ broc.

Then I usually down about 50g of protein worth of greek yogurt and frozen berries. Protien and fiber, the sugar ain't that bad.

I usually round out around 250p, 200c, 50f.

It's been working for me great so far, I will probably have to get more strict as I get leaner.

I should also mention I don't follow this AT ALL on the weekends. I keep protein high but I booze my ass off M-F basically. 6'3, 215 right now. Will probably need to get down to 205 to get my full 6 pack There is a LOT to say about going to bed w/ a full belly. Sleep like a baby.

 

[Essie]

Looks great ... I think I might start my IF routine copying your program ... except for the boozing!

 

[chewyxrage]

Looks great ... I think I might start my IF routine copying your program ... except for the boozing!

Haha, You'll make a lot quicker progress w/o the booze, I'm sure.

 

[soupeater]

Subbed

 

[Essie]

Haha, You'll make a lot quicker progress w/o the booze, I'm sure.

yah ... Me too

 

[A312]

Would u count a low carb protein shake instead of bcaa as breaking ur fast? Or is it when u eat solid food?

 

[Buildingup24]

Protein shake= calories- you're breaking your fast.

 

[A312]

Thank u

 

[Rayca]

^^^ Well, Rayca, let me know how it goes as I am certainly going to try it myself ... although it's going to be hard at first, I know. Being on a bulker currently, I really eat big portions a LOT through the day, so getting my body and metabolism to accept the new routine without killing me is not something I look forward to. I am at the point now where, if I ate at 10am and I don't snack at 11am and then miss my noon-time lunch by 10 minutes, I break out in a sweat and start shaking and feel allshite-like until about 7-10 minutes after eating, then I feel good again.

I did not do EAT STOP EAT. I want to hold "tricks" like that, low carb, IF, juice fasting, etc. in my bag for when I really need them (like for a stall). I've kinda been experimenting in the diet pool and it's left me drenched. Sooo, I've gone back to my old way of eating, which is certainly not BB conventional--nothing but fruits, vegs., legumes, tubers, egg whites, tempeh, tofu and limited grains and whey. Wow. The fat is finally starting to melt off and this diet makes me feel so normal, natural and in a better mood. No counting cals. or logs or spreadsheets. I hit my macros, eat 3 squares and that's it. I'm a little tired in the gym but I don't think it's a food thing. I have a tendency to be inconsistent and I'm finding that to be very back-pedaling.

The diet I follow is Dr. Fuhrman's "Eat to Live" and it's not popular...but I love it.