re: Intermittent Fasting -- Fitness Board

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So you didn't have headaches and no energy?

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I am not currently doing IF but when I do after 2 or 3 days my body adapts and I do not really get hungry until close to the end of the fast. This is doing an 18 hour fast 6 hour eating window. Never had issues with headaches or lack of energy.

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I designed and tweaked over the years that has produced awesome results. So basically, if it's not broke, don't fix it.

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This is where I'm at. I'm so intrigued but not making any type of switch till i'm completely stagnant. I've always lived in permabulk mode so this was never on my radar, but the more i read I believe this may be the most sustainable way to live at low bf

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I've never tinkered with it with me or with clients. No reason why other than I use a protocol that I designed and tweaked over the years that has produced awesome results. So basically, if it's not broke, don't fix it. But I've always been intrigued. Isn't there numerous IF protocols? Which do you prefer?

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Yes there are a ton of different protocols. Honestly the only ones that work for those that lift and are looking for body comp changes not just weight loss are the ones that you eat everyday with the exception of the eat stop eat protocol which i am sure you could make work.

so I prefer the leangains 16/8 protocol, but I don't always follow the 8 hours strictly. So i do something like this

5am-Light cardio on the airdyne while sipping on 20g of bcaas. I finish the drink by the time I finish. This can blunt some of the benefits of IF but I feel its worth it to avoid an muscle loss from the cardio.

2:30 break fast
6-dinner with family and also is my preworkout meal
8-10 work out
10-final meal

As you can see this allows me to live a pretty normal lifestyle and eat with the family. but you could adjust it easily to eat just 2 meals and stop after dinner with family. Sure you are missing out a little on the benefits of post workout meal but its not that big of a deal.

But you could easily do 20/4 or 18/6 or if you lifted M/W/F could even do a 24 hour fast from last meal on monday until tuesday night and then repeat thursday which is what eat stop eat recommends.

the original LG protocol calls for the following

1)lift 3 days a week on non consecutive days

2)morning walks every morning and in the afternoon on off days

3) lift days are protein/carb days with protein being 3g per kg of lean mass, so a shite load and carbs about 2-3g per kg of lean mass and extremely low fat intake.

4) on lift days the first meal is protein/fat and the meal preworkout is protein/carb but only about 50-75g of carbs. Rest of carbs and protein come post workout

5) non lift days are really low carb and high fat

6) carb to fat ratios should be like 90%/10% on lifting days and the opposite on non lift days.

7) For recomp(which was the original protocol) cals on lift days are +20% of TDEE and -20% on non lift days. But this was adjusted by Martin for cuts and for bulks. I have the spreadsheets he originally used plus a bunch of others his clients built based off what he had them do before disappearing.

So you can see the LG program combines IF with carb backloading with carb and calorie cycling so its no wonder it works so well. When you do that with heavy arse lifting like he recommended and with fasted walking its a recipe for success.

But Martin also adjust based on his clients. If a client was extremely carb sensitive he would balance out the ratios some and not cycle them so much.

This calulator makes it pretty easy to play around with.

Anybody interested in LG should read the LG guide on his website or in my IF folder on my google drive.

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So you didn't have headaches and no energy?

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I def had headaches to start. I dont fully trust people who say they didnt

pretty simple, for me. I don't think I'd have much success getting clients to adhere to it. I have enough trouble getting them to give up diet coke, lol. I may give it a shot soon. But i'm on a roll right now. Dropped from 204 to 185 since March 21st and haven't been lifting at all

yup. been doing it for a while now.

i drink coffee all day, go to the gym and take 2 scoops of protein around 5ish. eat dinner around 7ish and maybe a snack at 930ish.

rinse, repeat.

went from 226 to 192, but now that i'm eating ice cream again i'm back around 200.

Interesting. I typically just do black coffee, or maybe a packet of stevia if I'm feeling it.

What's the calorie content like? If it's over ~30 calories it's breaking the fast.

Does is have any nutritional info?


Didn't see any in the FAQ

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Your body does something that makes it really easy to do after hour 18 or so.

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I have noticed this as well. During my 24 hour fasts, there is usually a point in my day where I get super hungry, then a couple of hours later I am fine