Started Intermitten Fasting - gaining weight?

[tha_Waco_kid]

After reading a ton about IF on this site and LG, I decided it would be a great idea for me to push through a familiar plateau in my cutting.

I kept my diet the same, which is pretty clean (~50/30/20 P/C/F, give or take, with calories 600-800 under maintenence), but simply added in the 16/8 fasting protocol....ie, no eating from 8pm to 12 noon.

I have only been on it for 8 days as of today, but I have gained a few pounds. After a few days, a slight weight fluctuation wouldn't concern me but after a week I'd expect to see a move down....Am I jumping the gun on this? Or do I need to consider tweaking something?

Only other change to my diet is adding 30g BCAA (xtend brand) through out the morning during fast, cause I do cardio in the mornings in fasted state. Otherwise, diet and exercise are the same.

Thoughts from the great multitude of EF knowledge?

Thanks!

 

[muscleaddiction]

After reading a ton about IF on this site and LG, I decided it would be a great idea for me to push through a familiar plateau in my cutting.

I kept my diet the same, which is pretty clean (~50/30/20 P/C/F, give or take, with calories 600-800 under maintenence), but simply added in the 16/8 fasting protocol....ie, no eating from 8pm to 12 noon.

I have only been on it for 8 days as of today, but I have gained a few pounds. After a few days, a slight weight fluctuation wouldn't concern me but after a week I'd expect to see a move down....Am I jumping the gun on this? Or do I need to consider tweaking something?

Only other change to my diet is adding 30g BCAA (xtend brand) through out the morning during fast, cause I do cardio in the mornings in fasted state. Otherwise, diet and exercise are the same.

Thoughts from the great multitude of EF knowledge?

Thanks!

Looks to me you are doing the layout correctly, as I will be restarting this again myself on Monday. The only thing I would like to see from you is your typical meal plan on any given day, when you eat (I know between noon and 8 pm), and duration and intensity of your cardio. I went up a few lbs when I did IF for the first time but it came right off down the road, and don't jump on the scale daily...just once a week, but in all honesty it comes down to how you look in the mirror because you could be holding water, building muscle, don't freak out bro...stick to your plan, be disciplined, and give it some more time, but post what you eat so.we can see if it is something in your diet.

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[Mh48500]

Gaining weight?, I started the IF diet about 2 weeks ago and was looking to reduce body fat, but mantain or increase, like a clean bulk. I have reduced body fat but also dropped a couple kilos. I love the diet, it makes me very conscious of what I eat. The biggest problem is cramming over 4,000 calories in a 8 hours...very hard to do.

I would give it another week and I think you will drop. I actually didnt move the 1st week at all either, but 2 weeks in I really notice a difference!

 

[muscleaddiction]

Gaining weight?, I started the IF diet about 2 weeks ago and was looking to reduce body fat, but mantain or increase, like a clean bulk. I have reduced body fat but also dropped a couple kilos. I love the diet, it makes me very conscious of what I eat. The biggest problem is cramming over 4,000 calories in a 8 hours...very hard to do.

I would give it another week and I think you will drop. I actually didnt move the 1st week at all either, but 2 weeks in I really notice a difference!

Agree with you there...basically dedicate 8 hrs to eating, how many meals do eat in that time frame? I eat basically every 2 hours, which is 4-5 meals, so not so bad to get it all in but its like once you have finished eating, you then go and eat again lol!

Sent from my DROID BIONIC using EliteFitness

 

[tha_Waco_kid]

Looks to me you are doing the layout correctly, as I will be restarting this again myself on Monday. The only thing I would like to see from you is your typical meal plan on any given day, when you eat (I know between noon and 8 pm), and duration and intensity of your cardio. I went up a few lbs when I did IF for the first time but it came right off down the road, and don't jump on the scale daily...just once a week, but in all honesty it comes down to how you look in the mirror because you could be holding water, building muscle, don't freak out bro...stick to your plan, be disciplined, and give it some more time, but post what you eat so.we can see if it is something in your diet.

Sent from my DROID BIONIC using EliteFitness

Hey - thanks for the replies

In a nutshell, I eat 1 regular 'large' meal per day around usually around 5:30-6ish...consists of berries, veggies, and lean protein (usually chicken breast)...comes out to about 1000 cals. I just snack through out the rest of the day mostly with Whey shakes, with the occaisional fruits, natural PB, and a protein bar (rarely). I try and make sure I"m getting a good shot of protein every 2 hours minimum.

I usually eat either 2k calories per day, or 2.5k calories per day depending on if it is a lifting day or not. I do cardio every morning 7x per week for about 500 cals, and 4x per week I lift in the afternoons as well...on the lifting days I up the cals by 500. I have a handy Iphone App that tracks all my cals, and groups them accordingly so I can see my %'s/macros, calorie totals, etc.

Thus, rolled up:

Lifting Days:
Eat 2500
Burn 1000
Net 1500

Non LIfting days:
Eat 2000
Burn 500
Net 1500

A typical ratio for me would be 250 protein, 100-125 carb, 50-75 fat. I'm 6'2 about 230lbs

I don't eat processed foods....only fruits, veggies, lean proteins, and whey powder with occaisional PB (natty) and clif builder protien bar (and BCAAs now on IF) Also very low sodium....(could be the extra sodium in the BCAA powder holding a bit more water this first week?)

I 'feel' like I'm doing everything right but I'm stuck at a plateau around 15% body fat and I'm trying to get to 10%....so there is plenty to burn, its not like i'm trying to drop from 8% to 5% where I know it would be much more challenging to drop pounds.

Should also mention I'm taking a stack of some Need2 supps - N2Burn/N2Flame, Forged Burner, and N2Slin. I also take a calcium supp, flax oils, and a multi vitamin.

Is it possible that I'm eating too little / burning too many calories? Is my net intake too low? My lifts are staying strong so I dont think I'm burning any muscle which makes me think my cals are not too low where it's detrimental.

Looking forward to week 2 - I'll keep y'all updated to see how it goes.

SOrry for the long winded reply

Thanks!

 

[RickRock13]

When you break your fast, your body will be in a heightened state of nutrient partitioning by utilizing the insulin spike at the time. This often results in higher muscle saturation of glycogen, which means you will be fuller looking and obviously weigh more. In my opinion, this could likely be your case given your below maintenance cal level

 

[Mh48500]

Agree with you there...basically dedicate 8 hrs to eating, how many meals do eat in that time frame? I eat basically every 2 hours, which is 4-5 meals, so not so bad to get it all in but its like once you have finished eating, you then go and eat again lol!

I am also getting 4-5 meals in. I have learned to front load my 1st meal...it seems to be easier to get to my calorie count. Someone else here on the forums says he someimes gets 1500 calories in the 1st meal. I have been loadfing that 1st meal up and then squuezing in the others. Like you said, basically just dedicate yourself to eat for 8 hours!