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Intermittent fasting
- Thread starter A312
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I've been doing it non-stop for about a year and a half. It has been the most successful diet I have tried for getting and staying lean while retaining and even building the most muscle. I have tried cuts in the past that I lost too much mass and with intermittent fasting I haven't had that problem. It also allows me to stay at 6-8% bodyfat year round now even during the "bulking" season. The diet also happens to be very forgiving compared to other methods IMO, and allows much more freedom to have more dirty or cheat meals.
16 hour fast with an 8 hour feed each day. I go 20-30% over maintenance on workout days and the same amount under maintenance on non-workout or cardio days.
I've tried it in the past but I workout first thing am and BCAAs didn't give me the umph that I needed for my lifts. I like eating small meals not a couple of big ones. I think this is more of a guy type of diet but I'm sure there are some gals that like to eat big, less often. I'm fasting via Eat Stop Eat starting tomorrow. I think it might be more my style. It's tough going from full on eating to nothing for 24-hrs., though. Really tough. It takes 2-3 days for hunger pangs to go away on a fast (hence, you're entering ketosis) and this is just 24 hrs. at a time. Hopefully you get used to it, as I've heard.
Essie
New member
^^^ 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.
louisiana
New member
I love this I.F. way of dieting than any other diet ive tried. You can make this a lifestyle eating habit and make great progress. Before i started i weight 249.5 lbs and ive can down to 214.5 lbs and feel great. My blood pressure was high and cholestrol was high. After this diet i lost the weight and my blood work is back to normal. I keep preaching I.F diet to co-workers and family hoping they try it for a little while. This is my way of eating heathy for life.
strentrainin
New member
I will be giving it a go in a couple weeks. I'm partial to bulking on cycle and cutting after during PCT and BRIDGE... fixing to run my bridge and try IF. 16 hour fast from 9-1ish. then feed from 1-9. we will see how i adjust. Gonna have lots of BCAA's, black coffee and green tea in stock. My schedule this month is perfect to give it a go. I'm really looking forward to dropping some bf and getting closer to single digits.
I noticed that one program calls for two 24 hour fasts a week and yours is 16 hours fast, 8 hour feed. What is the difference, or benefits of one vs the other...if you dont mind sharing your experience.
Thanks!
lesterismore
New member
Can someone post an example of an IF meal plan. You can use ur own or use a 200lb person as example. Just not sure how to split the calories up in 8hr.
Thanks
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Thanks
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underattack
New member
I do about 25% in my first meal. Then 50% then 25% again. But i workout after the first meal so thats why i dont eat to much before that. You should have your biggest meal after your workout imo
CoBra666
Broken
I eat my normal cutting diet, same calls and macros just in an 8 hour time frame. I go to gym at 6 pm after work so I fast till noon. Eat again at 3 then big meal at 8ish after the gym.
*ebony*
New member
I did IF and warrior diet. I could never stick with the 6 meals a day thing, it was too much. I felt horrible constantly stuffing my face with food. I feel happier, lighter, more energetic and have better mental clarity with IF or WD. oh and working out on an empty stomach are usually my best workouts.
Buildingup24
New member
I use it on occasion. Buy bulk bcaa n flavored creatine for during workout.
I lift 6am most days so I break fast around 2 (during school year I break around 4-5pm eat till 9:30.
First day or two is though mentally after that, it's a breeze because you eat a bunch of food in 2-3 meals. Make sure to eat your proteins/fats/veggies first then carbs. For extra protein, sip on protein shakes during your allotted eating hours.
I lift 6am most days so I break fast around 2 (during school year I break around 4-5pm eat till 9:30.
First day or two is though mentally after that, it's a breeze because you eat a bunch of food in 2-3 meals. Make sure to eat your proteins/fats/veggies first then carbs. For extra protein, sip on protein shakes during your allotted eating hours.
lesterismore
New member
Thanks guys . Going to try and get started on IF diet.
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chewyxrage
New member
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.
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.
chewyxrage
New member
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.
Essie
New member
yah ... Me too 
Buildingup24
New member
Protein shake= calories- you're breaking your fast.
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.
rayca, have you explored the idea of a food allergy?
my motto is always whatever works even if it is unpopular/goes against advice given...every single person is different
I never could eat 6 times a day..it always made me sick...eating breakfast always made me hungrier and more tired, and craving more bad carbs
my motto is always whatever works even if it is unpopular/goes against advice given...every single person is different
I never could eat 6 times a day..it always made me sick...eating breakfast always made me hungrier and more tired, and craving more bad carbs
No, I have not explored food allergies. Think I'll look into that, however, I think my age has a lot to do with things off balance, at this point. I'm positive I have low serotonin levels so my sleep sucks. I don't require nearly as much as I used to but there are times when I can't sleep at all!! That drives cravings, which become uncontrollable. And, the tweaking continues.
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