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MWP
Alabama Fan
Kingwood, TX via Monroe, LA
Member since Jul 2013
7551 posts

re: Guys over 30 - body fat % question
quote:

Isn't 10% around what NFL players are at?


Wat? Most football players in the league are not that strict. There may be a handful, mostly skill guys, but the average LB, D and O Lineman are borderline fat arses.


Teddy Ruxpin
LSU Fan
Austin, TX
Member since Oct 2006
32342 posts
 Online 

re: Guys over 30 - body fat % question
quote:

O Lineman


I think it went without saying that O lineman weren't included.


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GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
51711 posts

re: Guys over 30 - body fat % question
quote:

That said, I can't seem to get down to a body fat % that I want (10%)


Will be hard to accomplish with intermittent fasting.


lsu777
LSU Fan
westlake
Member since Jan 2004
10962 posts

re: Guys over 30 - body fat % question
Huh? If increases thermogenesis


GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
51711 posts

re: Guys over 30 - body fat % question
True, but if he's currently lifting to add muscle than IF is going to certainly hurt him (not stop him) ... Unless he's IF with a protein shake or two outside of his windows.

He's lowering his BF but also his muscle mass the way I read the OP.

Not to mention IF slows down metabolism which is bad news whenever he jumps off of that eating calendar.

I'm not wholly against IF ... But I think it does need to be supplemented with BCAAs and some protein outside the window if you're a lifter. I also think there may be more efficient ways to achieve the results he wants too.
This post was edited on 12/8 at 11:52 pm


lsu777
LSU Fan
westlake
Member since Jan 2004
10962 posts

re: Guys over 30 - body fat % question
Do you have any evidence that if slows down metabolism? Because all of the studies I have seen show the opposite.

Also you don't lose muscle mass by not eating for 16-20 hours. Takes over 36 to start using muscle as fuel in a person who has been properly fueled before the fast.

If doesn't make it any harder to build muscle so long as your calories are equal.

Protein and actually bcaas during the fast break the fast so it's no longer IF. If you are lifting fasted and looking to gain muscle then yes bcaas can be helpful but they are not needed.

Don't take it as me attacking you, but everything you said is pretty much opposite of all the studies and real world results.


GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
51711 posts

re: Guys over 30 - body fat % question
All good!

I’ve read the studies cited as well but to keep it simple here’s T-Nations’ write up.

LINK

Important to note, I’m not against IF but I just think if you’re going to do it as a lifter you do have to supplement outside the window. Not much but some. I guess it’s not really IF by that point but it’s the same concept with just more emphasis of sustaining muscle.

Somewhat similar to carb backloading in that if you don’t lift until noon you still want some protein (10g) in the system pre-lift. There’s a whole book about that one.


GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
51711 posts

re: Guys over 30 - body fat % question
I’m also not going to argue that people who have straight IFd and gotten results just keep doing what you’re doing.

Sometimes real world is different than studies.


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lsu777
LSU Fan
westlake
Member since Jan 2004
10962 posts

re: Guys over 30 - body fat % question
Not gonna lie John Meadows has forgotten more about training and dieting than I could ever know. But his approach that more meals imrpoves metabolism is false, at least according to all of the new studies on it.

But I can guarantee he isn't lying about his clients, I think they are prolly taking it to the extreme though. Plus his clients are going to be hardcore bodybuilders and more than likely using super supplements.


There is also zero evidence through any studies or real world results of people losing any significant muscle when fasting for less than 36 hours. At least when taking in proper amounts of protein. The article references a study on max protein synthesis, which correlates zero towards muscle loss. IF is not going to be the best diet to pack on the max amount of muscle as possible in a period of time, but does offer substainable fat loss and a way to minimize fat gains while gaining weight overall.

I think IF is an amazing approach for non gym rats. Guys that only want to workout 3 times a week for less than an hour. I think Martin berkhams lean gains approach of 16/8 if you are deligent is the best but the eat stop eat approach of two 24 hour fast a week works well also.

But like any other system is the consistency and accuracy of tracking that is going to make a difference. People that have failed on leangains themselves then pay Martin 800 to train them are all always surprised that there are no shortcuts and he is religious about his clients tracking accurately. To me this just shows me any science based system can work great but the ones that stick to it get the amazing results.


GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
51711 posts

re: Guys over 30 - body fat % question
Ah, I think we’ve found some middle ground there. I agree with all you just said. Good stuff.


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