re: Nutrition/Fitness Gurus of the OT

ok so IF is pretty simple. I suggest most people start with the 16/8 schedule as its the easiest and then work from there.

so

Noon- first meal(normal lunch time)
6pm- Normal dinner with the family
8pm- small snack


now from this you can play around with the schedule. My personal results are best when I eat all of my meals from 1pm to 5pm but that is not always easy.

as far as what to eat, I suggest you use myfitnesspal and log your foods for 2 weeks. If possible weigh your foods and cook yourself. From there adjust. Personally I think the simpliest way is to follow the iifym calculator macros and just try to hit them and continue this for 3 to 4 weeks and adjust from there.

as far as what you can have in the fast, black coffee is fine, stevia or splenda drops are fine. Rule of thumb is no more than 30cals during the fasting period so metamucil would be fine.


now for most, best results are going to come from lifting three days a week while fasted or doing light fasted cardio(like walking) plus lifitng in the afternoon three days a week. If you are just starting the greyskull lp would be best then moving to reverse pyramid training while following the leangains approach to carb cycling and high protein.


for me personally to lose weight I prefer to IF and go extreme. I combine it with a fat fast for 10 days at a time eating only 1000cals a day with 90% coming from fat or I do 2-3 weeks of the rapid fatloss book diet (800-1000cals with atleast 95% coming from protein). But for most this is not doable. My absolute best results are using the fat fast for 10 days doing only bullet proof coffee, no solid food, but I do not reccommend that.

btw before anybody start screaming about losing muscle, you can do crazy low cals and not lose muscle so long as greater than 90% of cals come from fat. Can also do it with greater than 95% from protein. read the fat fast cookbook, it links the studies, and lyle mcdonalds rapid fatloss handbook for more info.