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LSUJML
LSU Fan
BR
Member since May 2008
23386 posts

re: My experience with intermittent fasting
Thanks!


bad93ex
Alabama Fan
The O-T
Member since Sep 2018
5466 posts

re: My experience with intermittent fasting
I think I am going to give this IF/OMAD a go for a few weeks to see if it could work.

Problems I see:
Going out to eat with my wife
Alcohol during special events


Boo Krewe
Member since Apr 2015
6784 posts

re: My experience with intermittent fasting
I have low blood sugar. I get weak or dizzy of I don't eat in time


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01
Adam4848
LSU Fan
LA
Member since Apr 2006
13731 posts

re: My experience with intermittent fasting
quote:


Problems I see:
Going out to eat with my wife
Alcohol during special events


You normally go out to eat in the evenings...center your window around that.

Don’t worry about events, cheat if you need to.


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20
CorkRockingham
Member since Jun 2017
160 posts

re: My experience with intermittent fasting
You said no change in calories consumed. You made it seem as though IF was allowing you to lose 20 lbs without a reduction in calories. You never stated your activity level, but it must be higher than your intake.

That’s all I was saying. I IF as well. I’m not raining on your parade.


LSUJML
LSU Fan
BR
Member since May 2008
23386 posts

re: My experience with intermittent fasting
I’ve been doing 16:8 for 2 weeks & haven’t lost anything
Also started doing some cardio, not a lot to be honest
I guess my next step is cutting out diet soft drinks

I am a picky eater & I get burnt out on stuff pretty quick

Is it a bad idea to drink an 80 calorie yogurt smoothie as one of my meals? That along with a granola bar would be 220 calories for 1 meal


Adam4848
LSU Fan
LA
Member since Apr 2006
13731 posts

re: My experience with intermittent fasting
You can do anything you want.

10% meal and then 90% meal.

I do a 20/4 normally and my first meal is usually 25% of my calories and the a giant meal 75% later.


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30
NotoriousFSU
Florida State Fan
Atlanta, GA
Member since Oct 2008
5796 posts

re: My experience with intermittent fasting
16:8 is going to take longer to see the lbs drop than OMAD would, but don’t be discouraged. The number on the scale is not a true measure of progress. The results will come if you’re diligent and patient. Exercise, imo, is the perfect support system for a healthy diet. The better results in fitness, the more drive to eat healthy.

Eat whatever you enjoy, but it’s gotta be nutritious and satiating. For myself, eating only OMAD enriched my appetite for whole foods because fasting for that amount of time and knowing I would only have that one meal meant I better get everything I desired out of that break fast period.

Cut out the diet soft drinks if you believe you can do so without finding another source of sugar/sweetness to replace it with.



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60
Whodattigah
Member since Feb 2011
169 posts

re: My experience with intermittent fasting
Eat nutrient-dense food. Cut out processed garbage.


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30
CorkRockingham
Member since Jun 2017
160 posts

re: My experience with intermittent fasting
The method is whatever you want it to be as long as it’s effective. If you want to eat that granola bar and yogurt then eat it.

For the purposes of losing weight and retaining lean muscle mass the only macro that matters is protein. Sure fat and carbs have their say if you are trying to do something unique such as bodybuilding or maximizing performance in athletic endeavors but for the general population who is trying to maintain a healthy weight and a physique that which is humanly recognizable it just about the protein.

Every two or so weeks, check your progress towards YOUR goals. If you aren’t making progress you have two choices. Change something or don’t. And it usually isn’t complicated. Stop eating this or that all together or replace it with something else. And the replacement would be with protein or less calories.

We all have our own unique quirks. I have a hard time cutting out drinking and copious amounts of chips and salsa.

Things that work for me in my favor is that I do a good job of eating chicken breasts and or tuna with veggies for lunch at work and sometimes I won’t even eat lunch. Another good thing that I do is I workout in the form of weights and or cardio at least 4 times a week for the past 4 years.

It’s all a balancing act.


tommy2tone1999
LSU Fan
St. George, LA
Member since Sep 2008
3848 posts

re: My experience with intermittent fasting
I've been on a plateau for the las 3-4 weeks in my progress doing 20:4 IF since Ash Wednesday. Yesterday the plateau broke, and this morning I passed the 25 pound milestone. I also get a discount on my life insurance premiums because of it. Going to try to reduce some of the carbs and replace with protein and fats. Strike while the iron is hot.


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70
Obtuse1
Wofford Fan
On the other side of the crosshairs
Member since Sep 2016
8470 posts

re: My experience with intermittent fasting
Purely out of curiosity how do you get recovery protein in your system after a workout when doing IF?

I know nothing about IF, is it primarily a weight loss protocol or can you actually be a functioning athlete while doing IF?


Adam4848
LSU Fan
LA
Member since Apr 2006
13731 posts

re: My experience with intermittent fasting
quote:

Purely out of curiosity how do you get recovery protein in your system after a workout when doing IF?


Normally IF your workout is done fasted or with one small meal beforehand so ALL of your calories come after your workout.

quote:

I know nothing about IF, is it primarily a weight loss protocol or can you actually be a functioning athlete while doing IF?


It's not only for weight loss but it helps people eat less calories by restricting the eating window and thus reducing snacking etc...

I'm a big fan of IF but it would be extremely hard for a professional athlete to maintain any type of day to day structure due to their ever changing schedules. A normal person? yes.
This post was edited on 7/23 at 9:33 am


Obtuse1
Wofford Fan
On the other side of the crosshairs
Member since Sep 2016
8470 posts

re: My experience with intermittent fasting
quote:

Normally IF your workout is done fasted or with one small meal beforehand so ALL of your calories come after your workout.


I ask because at least one person mentioned an AM workout and a PM eating window.

quote:

I'm a big fan of IF but it would be extremely hard for a professional athlete to maintain any type of day to day structure due to their ever changing schedules. A normal person? yes.


What does IF do outside helping someone that isn't disciplined in their calorie intake? Does it have purported benefits other than weight loss or maintenance?

I am always interested in diets but I don't think this would work for me when I am leaning out. I train AM and PM six days a week and my caloric intake is relatively high.

I am glad to see something that seems to work for so many people.


Adam4848
LSU Fan
LA
Member since Apr 2006
13731 posts

re: My experience with intermittent fasting
quote:

I ask because at least one person mentioned an AM workout and a PM eating window.


You can do this in theory with BCAA’s throughout the morning until you eat

quote:

What does IF do outside helping someone that isn't disciplined in their calorie intake? Does it have purported benefits other than weight loss or maintenance? I am always interested in diets but I don't think this would work for me when I am leaning out. I train AM and PM six days a week and my caloric intake is relatively high. I am glad to see something that seems to work for so many people.


IF is not restricted into the “person that isn’t disciplined in calorie intake” we both know that person won’t succeed anyways. IF does has some added benefits such as insulin sensitivity and cellular repair among other things which I can post tomorrow morning as I am too drunk too look right now.



Obtuse1
Wofford Fan
On the other side of the crosshairs
Member since Sep 2016
8470 posts

re: My experience with intermittent fasting
Would the people downvoting Adam like to share their differing opinions?


Adam4848
LSU Fan
LA
Member since Apr 2006
13731 posts

re: My experience with intermittent fasting
This board is very cliquey in each owns beliefs.

Go to reddit and browse some of their IF forums. Some great info there as well.


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10
Huey Lewis
LSU Fan
BR
Member since Oct 2013
3468 posts

re: My experience with intermittent fasting
quote:

What does IF do outside helping someone that isn't disciplined in their calorie intake? Does it have purported benefits other than weight loss or maintenance?



It potentially does a number of things, but I'll broadly categorize the effects as health benefits and body composition benefits. Of course these two things are intertwined but generally speaking body composition tweaks are more aesthetics and vanity than health when compared to something like blood pressure and oxidative stress.



Pennington study: Intrinsic health benefits regardless of weight change

Advocate article about the study


quote:

A pilot study conducted at LSU’s Pennington Biomedical Research Center shows that eating all your meals by midafternoon and fasting the rest of the day improves blood sugar control, blood pressure and oxidative stress, even when people don’t change what they eat.



quote:

The research is important, Ravussin said, because it shows for the first time in humans that the benefits of intermittent fasting are not solely due to eating less. Practicing intermittent fasting has intrinsic benefits regardless of what you eat, he said.



quote:

The researchers found that the fasting diet improved insulin sensitivity, which reflects how quickly cells can take up blood sugar, and it also improved the ability of the men's pancreases to respond to rising blood sugar levels. The researchers also found that the blood pressure of the men was dramatically lowered, as well as their oxidative stress levels and their appetite levels in the evening.





Grant Tinsley study: Time-restricted feeding plus resistance training in active females
https://granttinsley.com/trf-study-2019

This study compared IF groups to a control group over 8 weeks of resistance training.


quote:

Our study demonstrated that comparable improvements in fat-free mass, muscle thickness, and muscular performance can be achieved with dramatically different feeding schedules (eating over the course of ~7.5 hours/day as compared to ~13 hours/day), provided that both groups are consuming a similar number of calories and sufficient protein (1.6 g/kg).

This is important because people skeptical of IF are often times leary that it will be bad for muscle gains and athletic performance but this does not seem to be the case.


quote:


In addition to exhibiting no impairment of fat-free mass accretion or muscular performance improvement, both TRF groups exhibited a small amount of fat loss when only those who completed the whole study were considered. As such, it appears that TRF with a relatively high protein diet plus resistance training is a suitable strategy for concurrent muscle gain and fat loss.



There's alot of information at that link including two previous studies of trained men that showed similar health benefits and body composition benefits.



It's important to keep things in perspective of course. Shitty macros/calories + IF isn't going to get the results of good diet. CICO / IIFYM will always be king when it comes to absolute buck-stops-here fat loss. Adding in IF to good macro controls is probably going to push it further, or give you a little more room for error or cheating on your calories.

Anyway the body composition differences are going to be on the margins over a long period of time, but an additional 2-3lbs of body comp improvement over the course of a year is a good payoff in a 3-5 year window.


This post was edited on 7/25 at 9:47 am


Adam4848
LSU Fan
LA
Member since Apr 2006
13731 posts

re: My experience with intermittent fasting
There we go


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00
hatterd
Member since Jul 2020
5 posts

re: My experience with intermittent fasting
Thank you for the thread! It was really interesting to find out about your experience, I am thinking about trying it too. Do you take some supplements or vitamins when losing weight? I like those from Canada Drugs a lot, for example, and I think you will find it helpful to you too, have a look there :)
This post was edited on 8/3 at 7:05 am


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