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Message
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Posted on 2/6/18 at 5:19 pm to SabiDojo
There are some unique benefits to training in a fasted state no matter the form of activity.
LINK
LINK
quote:
Carbs may be more likely to be stored as glycogen instead of contributing to fat gain via de novo lipogenesis. Fat that was accumulated in adipose tissue on the day prior may then be more easily released and burnt off during the fasted training session. And so forth. In summary, a very interesting study, absent any flaws in study methodology, which adds to the mounting scientific evidence speaking in favor of fasted training. It was also fitting to cover it today, as I will be touching on some issues related to the concepts discussed here in my next article.
This post was edited on 2/6/18 at 5:21 pm
Posted on 2/6/18 at 5:22 pm to tommy2tone1999
Don’t get in the way of broscience hulk. Broscience hulk hungry. Broscience hulk smash.
Posted on 2/6/18 at 5:27 pm to Jizzamo311
AS for weight training, I’m not a bodybuilder or powerlifter, but I did starting strength for like 3 years. I worked out after work on the very tail end of my fast. Admittedly, my goals weren’t to get super ripped or bulk into competition shape or anything, but nevertheless, I was doing weight training at about hour 20 of a 24 hour fast regularly. I just used mountain biking / endurance as an example because it tends to make me far hungrier than lifting.
That being said, if you don’t feel like it works for you, do what you want. I was just saying that “can”t” isn’t really accurate.
That being said, if you don’t feel like it works for you, do what you want. I was just saying that “can”t” isn’t really accurate.
This post was edited on 2/6/18 at 5:29 pm
Posted on 2/7/18 at 7:04 am to hogfly
Sure, I never said “can’t”. Obviously you can do whatever you choose, but just in MY experience, lifting fasted was not good. I’m no expert and don’t claim to be, I was giving him advice from how “I” do IF. I’m sure you can find science to back either way of doing it.
Posted on 2/10/18 at 8:18 am to Jizzamo311
How is IF going for everyone who has given it a try? It’s definitely getting easier for me, but toward the end of 16 hours, my stomach is calling for food big time. However, this past week I did an 18 and 20 hour fast (not by my choice but because of work) and it really wasn’t as bad as I thought it would be.
Posted on 2/10/18 at 8:20 am to sportsguy88
I had to stop because son tested positive for flu and strep and the whole family had to get on antibiotics.
After my fast and my first meal, I feel full for hours. I honestly don't know if I like it.
ETA: I'll pick it back up after I'm done with the antibiotics.
After my fast and my first meal, I feel full for hours. I honestly don't know if I like it.
ETA: I'll pick it back up after I'm done with the antibiotics.
This post was edited on 2/10/18 at 8:52 am
Posted on 2/10/18 at 8:47 am to sportsguy88
My biggest problem is that I am so hungry when the fast ends that if I don't have a prepared meal ready to go I will eat any and everything in site. The fasting itself is not terrible. Just trying to get my meal sizes and portions under control to keep my full/satisfied through the eating portion of the day.
Posted on 2/10/18 at 8:57 am to SabiDojo
Sorry to hear about your son. Flu is crazy. We see so much of it.
But I still need to get the portions right also. I still feel hungry after my first meal but I think I’m slowly getting better with it. Trying to fit in enough calories during the window is tough some days.
But I still need to get the portions right also. I still feel hungry after my first meal but I think I’m slowly getting better with it. Trying to fit in enough calories during the window is tough some days.
Posted on 2/10/18 at 9:24 am to bostongeorge32
quote:
My biggest problem is that I am so hungry when the fast ends that if I don't have a prepared meal ready to go I will eat any and everything in site.
That's a legit problem that I have as well. I can come in and knock out a bag of chips and jar of salsa while I'm cooking my actual dinner. I try to keep something like apples and almond butter or other healthy "controllable" options around to avoid just munching out like a stoner.
Posted on 2/10/18 at 10:41 am to sportsguy88
I've been starting my fast each day this week at 9:30pm, and then I'll break it with some bulletproof coffee around the 16 hour mark. After that, I'm usually fine till about 9:00pm that evening. I'm only eating OMAD, but still getting all my calories based on a Ketogenic diet meal plan, and drinking water constantly throughout the day. I'm also taking BCAAs when I need to stretch out the fast even longer, or if I'm lifting/exercising.
Two biggest benefits I've noticed, aside from the fat/weight loss/maintenance, is it's way easier to fight cravings for sugar and carbs (especially late night), plus the feeling of focusness you get when fasted is amazing. It really does have a positive effect on my mood. I'm also enjoying my lifts, cardio workouts and pick up basketball more because of the energy provided in a fasted state.
Two biggest benefits I've noticed, aside from the fat/weight loss/maintenance, is it's way easier to fight cravings for sugar and carbs (especially late night), plus the feeling of focusness you get when fasted is amazing. It really does have a positive effect on my mood. I'm also enjoying my lifts, cardio workouts and pick up basketball more because of the energy provided in a fasted state.
Posted on 2/11/18 at 5:19 pm to Lookin4Par
quote:
I would like to hear from others that have practiced IF and get advice if you have any from your experiences. Any long time IF’ers on here?
i did IF for about a year and a half before i used a sore elbow as an excuse to stop going to the gym.
went from 226 to 193, bench went from 315 to 425. all this in about 6 months from the start of weight training.
diet was simple. not the best, but decent.
this is what i do now that's similar. just started last week. currently weigh 207 with a 335 bench. did a water fast the week before and weighed 223 lbs. started second week today.
work out in the morning 0500 six days a week. all supersets.
day 1 and 4. bench/squats, incline/legext, chestdips/legcurls, barbellcurls/situps
day 2 and 5. bench/squats, cablecrssovrs/legext, lyingtricepext/legcurls, inclinedumbellcurls/situps.
day 3 and 6. pullups/deadlifts, militarypress/rows, sidedeltraises/uprightrows, reardeltraises/front shoulderpress.
diet sunday - friday.
1430. 3 scoops of mp combat with 10g creatine, armor-v multivitamin.
2030. 1 bag of antioxidant mixed veggies and a healthy choice power bowl microwave meal. 1 scoop of carnivor beef protein. 1 scoop of bone broth with collogen.
about 130g of protein and 1100 calories. saturday cheat day. ate a big arse lasagna and some ice cream. i drink a cup of black coffee before the gym and a cup or two before the first protein shake.
should be back to 405+ bench at around 195lbs in 2-3 months. make sure your doing 1-3 reps on your last sets of bench/squat/deadlift. if you can do more, add weight.
i just let my dna do what it's gonna do and don't necessarily have a specific 1 rep max goal in mind. it just falls out at around 405-425 and plateaus. not worried about eating more or doing an extreme workout to get bigger or gain more strength. it gets to be enough just to maintain.
This post was edited on 2/11/18 at 5:38 pm
Posted on 2/11/18 at 7:17 pm to SailorGator
1100 calories a day? 
Posted on 2/11/18 at 9:04 pm to tunechi
quote:
1100 calories a day?
til i get down to around 195, then throw in another 400 or so calorie meal between the two and drop the protein from 3 scoops to two scoops. 1500 or so calories a day is more than enough unless someone is a high level athlete in certain sports. i'm just a 40 something getting rid of a case of the fat arse.
Posted on 2/11/18 at 9:27 pm to tommy2tone1999
quote:
There are some unique benefits to training in a fasted state no matter the form of activity.
From the study, I found this interesting:
quote:
Body composition:
Now this is very interesting. Despite overfeeding the subjects with 1000 calories or more, F only gained 0.7 kg. From a scientific standpoint, this is deemed insignificant. That is, the gain could likely be attributed to chance or, very likely, fluctuations in body weight due to increased muscle glycogen. This lack of weight gain in F could not be explained by the training regimen. They were still overfed by 15-20% when accounting for the extra activity. This left the subjects with a theoretical surplus of 650 calories per day, on average, which should have resulted in weight gain equivalent to ~3.5 kg after six weeks.
What about C? They gained 1.4 kg, twice as much as F, despite doing the same amount of exercise and consuming the same amount of calories and macronutrients.
I think this correlates with weight gain/loss being more caused with hormones affected by fasting, more than the over/under feeding in of itself. CICO went out the window there.
Posted on 2/11/18 at 9:39 pm to Jizzamo311
quote:
Sure, I never said “can’t”. Obviously you can do whatever you choose, but just in MY experience, lifting fasted was not good. I’m no expert and don’t claim to be, I was giving him advice from how “I” do IF. I’m sure you can find science to back either way of doing it.
i'm fine as long as i lift in the morning. not happening if i don't lift within a couple hours of waking up. usually at the gym in less than half an hour after waking.
Posted on 2/13/18 at 10:02 am to Lookin4Par
So I've been doing this since last week. When I had the flu, I was too tired to get up and make anything to eat until usually around noon, so I just kept it going now that I'm better.
The hunger pains aren't nearly as bad as I thought they'd be. However, I definitely don't feel like I'm at my best until after I eat at lunch time. Although I guess this is improving. I sparred 14 rounds last night, so today is the real test as my metabolism is in overdrive. I'm gonna stick with it for a while. Hopefully my performance/mental state will start to improve in the mornings.
The hunger pains aren't nearly as bad as I thought they'd be. However, I definitely don't feel like I'm at my best until after I eat at lunch time. Although I guess this is improving. I sparred 14 rounds last night, so today is the real test as my metabolism is in overdrive. I'm gonna stick with it for a while. Hopefully my performance/mental state will start to improve in the mornings.
Posted on 2/13/18 at 10:36 am to Grit-Eating Shin
I'm still on antibiotics but I'll take it back up as soon as I'm done.
Posted on 2/13/18 at 12:16 pm to Grit-Eating Shin
Before I got on the antibiotics, I was on like day 3 or something of IF. On the 3rd day, I ate at like 1 or 2 pm because I got busy at work (and I stopped fasting at 6 pm the night before). I ate a relatively large meal, but after that I was full and I actually had to force myself to eat to get to my calories for the day.
It was really weird, and I felt spaced out a lot of the time. I don't know if it's for me, but I'm willing to give it a shot for about 4 weeks.
It was really weird, and I felt spaced out a lot of the time. I don't know if it's for me, but I'm willing to give it a shot for about 4 weeks.
Posted on 2/13/18 at 12:54 pm to SabiDojo
Yeah, I've never really counted calories, but I'm not eating more during my 8hr eating window than I was before I started IF. Seriously doubt I'm getting as many calories, but I don't know if I was getting the right amount before. However, the fact that I was able to go 14 rounds last night leads me to believe that I'm getting enough intake.
One thing I've noticed is that I'm taking fewer dumps, especially in the morning. It used to be nothing for me to shite 2-3 times before lunch. Now it's not at all, so I guess that's good?
One thing I've noticed is that I'm taking fewer dumps, especially in the morning. It used to be nothing for me to shite 2-3 times before lunch. Now it's not at all, so I guess that's good?
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