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Started By
Message
Need some intermittent fasting help
Posted on 12/28/22 at 8:21 am
Posted on 12/28/22 at 8:21 am
I’m going to give 16:8 a try and there’s just too much fricking info out there. Here is my situation:
I go to the gym to lift at 5:00am until 6 or so.
I plan to do noon to 8 for my eating window.
Before becoming a nazi about macros I’m just going to eat generally healthy meals with the noon one being the biggest.
What are some tips and guidelines I should follow? Particularly I feel like I will need something zero calorie for the training part of the day. I started reading martins leangains book and didn’t feel like reading chapters upon chapters about how much of a douchebag he is so if someone can point me to a helpful summary I would appreciate it. Thanks
I go to the gym to lift at 5:00am until 6 or so.
I plan to do noon to 8 for my eating window.
Before becoming a nazi about macros I’m just going to eat generally healthy meals with the noon one being the biggest.
What are some tips and guidelines I should follow? Particularly I feel like I will need something zero calorie for the training part of the day. I started reading martins leangains book and didn’t feel like reading chapters upon chapters about how much of a douchebag he is so if someone can point me to a helpful summary I would appreciate it. Thanks
1
Posted on 12/28/22 at 8:47 am to JumpingTheShark
I'm not the expert here, but I've had success with it in the past. I just lifted and exercised whenever it fit my schedule and kept the same feeding window (7am - 3pm). The main thing I learned is what I broke the fast with is very important.
Carbs/Fruit/Sugars are not good for breaking the fast because of insulin levels etc. I would say keep it simple, don't overthink it and just get in the pattern of eating/not eating.
Carbs/Fruit/Sugars are not good for breaking the fast because of insulin levels etc. I would say keep it simple, don't overthink it and just get in the pattern of eating/not eating.
Posted on 12/28/22 at 8:50 am to SkintBack
Is it bad for me to lift and not have had calories for 9 hours before and not for 6 more after?
Posted on 12/28/22 at 9:00 am to JumpingTheShark
quote:
Is it bad for me to lift and not have had calories for 9 hours before and not for 6 more after?
for building muscle it is.
i would just have a 35g protein shake immediately after
then fast until your ready to break the fast and have meal 1
meal 1- protein/startch carb(~75% of daily total) and should be the biggest meal since you are lifting in the morning
meal 2- pro/veggies, small amount of carbs is ok but should be about 25% of daily total
meal 3- pro/veggies
this is what i have found most people that lift in the morning have had their best success with
This post was edited on 12/28/22 at 9:00 am
Posted on 12/28/22 at 9:12 am to lsu777
Would the 35g protein not break the fast? Thanks for answering my questions, I’m new to this.
Posted on 12/28/22 at 9:17 am to JumpingTheShark
quote:
Would the 35g protein not break the fast? Thanks for answering my questions, I’m new to this.
I was gonna ask the same. I workout at 5, do IF, and don’t eat until 12. I would think the protein shake would kill the IF component, but maybe I’m missing something
I do miss having the shake right after working out, though
Posted on 12/28/22 at 9:49 am to JumpingTheShark
quote:
Would the 35g protein not break the fast?
Yes it would, but don't let perfect be the enemy of good. Getting protein after a workout is better than breaking a fast imo.
Posted on 12/28/22 at 10:15 am to JumpingTheShark
quote:
Would the 35g protein not break the fast? Thanks for answering my questions, I’m new to this.
yes but
#1 IF is just a strategy to control caloires. nothing special about it.
#2 its been shown over and over again, protein is almost imposible to turn into and store as fat
#3 protein immediately following weightlifting is essentially free calories
This post was edited on 12/28/22 at 10:16 am
Posted on 12/28/22 at 11:51 am to lsu777
Thanks to both of y’all for the reply, I appreciate it
Posted on 12/29/22 at 8:56 am to lsu777
quote:
yes but
#1 IF is just a strategy to control caloires. nothing special about it.
#2 its been shown over and over again, protein is almost imposible to turn into and store as fat
#3 protein immediately following weightlifting is essentially free calories
So you don’t buy the fasting-related benefits of IF? I do IF but not at all for calorie reduction purposes. I gorge myself during my feeding window to make sure I’m not getting any calorie reductions, but I feel better doing IF than if I get the same amount of calories without IF.
Curious if you think the fasting benefits (assuming you get the same number of calories as when non-fasting) are largely nonsense?
Posted on 12/29/22 at 9:56 am to KoozieKing
I’m going to try taking the small amounts of EAA before and after the workout and keep my noon to 8 eating window
Posted on 12/29/22 at 12:59 pm to NolaLovingClemsonFan
quote:
largely nonsense
this
most of the benifits claimed from IF comes almost exclusively from caloric restriction.
its just a tool for most to use. but if you feel better do it. I use it
for the same reason i use keto sometimes, its the way i prefer to eat. but no real benifit. for muscle growth and retention its not optimal.
been couple studies on this in the last 2-3 years that show the above. Menno & layne norton have written about it a lot.
if you enjoy eating like that....do it. all about consistency.
Posted on 12/30/22 at 9:39 am to lsu777
quote:
protein immediately following weightlifting is essentially free calories
Could you elaborate on this?
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