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Started By
Message
Think I'm Going to Start Intermittent Fasting - Advice Needed
Posted on 7/11/17 at 9:46 am
Posted on 7/11/17 at 9:46 am
I've been reading a bit about IF and it seems like something that could work with my lifestyle, with a few tweaks. If I were just focused on weight loss, I'd say based on my current build, I'd want to lose 10-12 pounds. However, I'm also trying to add some more muscle mass.
Based on what I understand, and I may be way off base, here's my issue:
The biggest complication I think I will have with it is that you are supposed to sandwich your workouts between meals during your feasting hours, especially when trying to prevent loss of muscle mass. However, I work out at different times of the day (depending on work schedule, kids' activities, wife's workout schedule, etc).
Sometimes I'll work out at 6:00 am, sometimes at 6:00 pm, and sometimes during the day. This makes a daily routine with set feasting/fasting hours unworkable. My workouts are typically Monday, Wednesday, Friday with cardio on Tuesday and/or Thursday.
So I'm thinking about fasting on Tuesday/Thursday and maybe adding in Saturday later depending on how things go. Basically dinner Monday would be the last meal before afternoon Tuesday, etc.
Would appreciate any thoughts/tips from those of you with experience in IF, especially if focused on maintenance/increase of muscle mass.
thanks
Based on what I understand, and I may be way off base, here's my issue:
The biggest complication I think I will have with it is that you are supposed to sandwich your workouts between meals during your feasting hours, especially when trying to prevent loss of muscle mass. However, I work out at different times of the day (depending on work schedule, kids' activities, wife's workout schedule, etc).
Sometimes I'll work out at 6:00 am, sometimes at 6:00 pm, and sometimes during the day. This makes a daily routine with set feasting/fasting hours unworkable. My workouts are typically Monday, Wednesday, Friday with cardio on Tuesday and/or Thursday.
So I'm thinking about fasting on Tuesday/Thursday and maybe adding in Saturday later depending on how things go. Basically dinner Monday would be the last meal before afternoon Tuesday, etc.
Would appreciate any thoughts/tips from those of you with experience in IF, especially if focused on maintenance/increase of muscle mass.
thanks
6
Posted on 7/11/17 at 9:53 am to Putty
there is a bigger thread somewhere later on.
Basics that have helped me:
-Some say BCAAs break fast, if it does, I'm not noticing it. I'm having great success. BCAAs curb my hunger in the morning substantially. I would recommend the Xtend Scivation ones.
-Caffeine and coffee help with it as well
I go from 8pm-12pm(the next day) without eating
Honestly, its getting easier.
Basics that have helped me:
-Some say BCAAs break fast, if it does, I'm not noticing it. I'm having great success. BCAAs curb my hunger in the morning substantially. I would recommend the Xtend Scivation ones.
-Caffeine and coffee help with it as well
I go from 8pm-12pm(the next day) without eating
Honestly, its getting easier.
Posted on 7/11/17 at 9:54 am to Putty
I think if you are worried about missing meals before working out a scoop of protein powder in water pre workout would help without killing your fasting. They also make a Keto coffee creamer for a morning workout.
I'm not sure if Fasting allows for liquid calories or not, but it would only be 100-200 calories at most and with it being a liquid it would be immediately absorbed without have to actually digest it.
I'm not sure if Fasting allows for liquid calories or not, but it would only be 100-200 calories at most and with it being a liquid it would be immediately absorbed without have to actually digest it.
Posted on 7/11/17 at 9:56 am to jsk020
Yeah, basically what this program means for me is that I skip breakfast. Not too hard on a day like today (cardio tonight) but on a morning gym day might be murder.
And what are BCAA? Lol.
And what are BCAA? Lol.
Posted on 7/11/17 at 10:00 am to Putty
I work out in the mornings around 9-10AM and my fast is essentially skipping breakfast, although I do drink coffee with a splash of cream in it. If that breaks the fast I don't really care it's like 30 Cals. As far as working out I haven't noticed anything. I've been gaining strength consistently for months.
What you are reading is the optimal way to do everything, but the reality is most normal people can't follow any diet/routine to the optimal standards. Doing the best you can is better than doing nothing.
What you are reading is the optimal way to do everything, but the reality is most normal people can't follow any diet/routine to the optimal standards. Doing the best you can is better than doing nothing.
Posted on 7/11/17 at 10:04 am to Mingo Was His NameO
Yeah, I've been in a state of paralysis by analysis and decided to just try it. Hopefully will see some progress.
Good suggestions by everyone. Thanks.
(And wtf with downvote of my OP?
)
Good suggestions by everyone. Thanks.
(And wtf with downvote of my OP?
)
Posted on 7/11/17 at 10:27 am to Putty
For me IF was really easy. I did it for almost 2 years. 16/8 is nothing. I even did 24/0 for a while
I was a 5am lifter for most of it. Just take BCAAs during your workout and have your largest meal right after the workout then eat again in the afternoon
I was a 5am lifter for most of it. Just take BCAAs during your workout and have your largest meal right after the workout then eat again in the afternoon
This post was edited on 7/11/17 at 10:28 am
Posted on 7/11/17 at 10:37 am to Putty
I lost a good bit of weight Intermittent Fasting back in May. I have started it back yesterday along with Keto. I walk in the morning and drink some BCAAs and do my 300 rep workout. On my lunch break I walk another mile to a mile and a half. I finally eat around 5:30 and drink lots of water. I usually will have a snack of a piece of cheese and more water if needed. Your body will get use to it after a solid week or so.
Posted on 7/11/17 at 10:40 am to Putty
quote:Branch Chained Amino Acids. They help your muscles recover and assist in muscle growth.
And what are BCAA? Lol.
Posted on 7/11/17 at 12:23 pm to goldennugget
quote:
I was a 5am lifter for most of it. Just take BCAAs during your workout and have your largest meal right after the workout then eat again in the afternoon
Do you mind explaining this? Your breakfast was you largest meal of the day?
Posted on 7/11/17 at 12:33 pm to Putty
Was about to start this thread myself...I've surprised myself by sticking to working out ~4 days/week for the past year. In better shape now at 33 than I was in high school. Just struggling around my mid-section. Was very happy to see this board formed! So much knowledge here, trying to take it all in. Hoping IF, done properly, can help trim me up without sacrificing muscle mass.
This post was edited on 7/11/17 at 12:34 pm
Posted on 7/11/17 at 1:43 pm to Putty
First off pick a goal, trying to recomp is not going to work. Atleast not intentionally. Sounds like you should cut. I would suggest going to ifcalc punching in the info and doing reverse pyramid training or greyskull if lifting 3 times a week. 531 if lifting 4. For cutting 3 weight lifting sessions is optimal. Set the calories for the week to lose 1 lbs per week and don't overestimate your activity level. Unless you do construction I would suggest the lowest or second lowest multiplier. I would start with calories on rest days at -30% and then adjust workout days to make you lose 1lbs per week.
Use carb cycling lean gains style is the best way to if. So set protein to 3xkg of lean mass on calculator, carbs and fat at 80/20 or 90/10 to get macros.
Lift when you can and actually for fat loss fasted lifting is preferred using a branch chain amino acids Intra and post workout.
Fast for min of 16 hours. On rest days light conditioning is recommended preferably in form of weighted vest walks. HiiT can be done during the feast on any days limited to 15 min max preferably 10min.
Don't over think it. If is just a way of eating. Calories still determine weight loss.
Use carb cycling lean gains style is the best way to if. So set protein to 3xkg of lean mass on calculator, carbs and fat at 80/20 or 90/10 to get macros.
Lift when you can and actually for fat loss fasted lifting is preferred using a branch chain amino acids Intra and post workout.
Fast for min of 16 hours. On rest days light conditioning is recommended preferably in form of weighted vest walks. HiiT can be done during the feast on any days limited to 15 min max preferably 10min.
Don't over think it. If is just a way of eating. Calories still determine weight loss.
Posted on 7/11/17 at 2:17 pm to bootlegger
quote:
Was about to start this thread myself...I've surprised myself by sticking to working out ~4 days/week for the past year. In better shape now at 33 than I was in high school. Just struggling around my mid-section. Was very happy to see this board formed! So much knowledge here, trying to take it all in. Hoping IF, done properly, can help trim me up without sacrificing muscle mass.
I find IF more of a way to consume less calories since you aren't eating breakfast. Everything I've read and seen indicates that the growth hormone benefits are a bit overblown.
The biggest thing is to make sure you are also tracking your calories and to make sure that you are consuming enough protein to prevent muscle loss. Most people on here quote 1 g of protein per pound of body weight, but there are a lot of papers that say 0.5-0.7 g lb-1 is fine.
I've been using IF and calorie counting at a 500 calorie/day deficit for 25 days and have lost about 6-7 pounds.
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