re: Official intermittent fasting thread

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What are your thoughts on IF only on rest days? Deadlifts with no food for hours is a mental barrier for me.

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You could do it but you are going to have to go long periods to really get the benifits.

Why not just rearrange your schedule to eat and break the fast right before the workout?

George that is pretty much leangains. What kind of progress have you seen?

Do it all the time. Eat within a window and then nothing but booze.

Nice. Have you tried the workout programs from kinobody or do you stick to basic rpt?

Honestly i really like the setup of the superman program especially the workout part. You should download it and give it a look, its in my google drive I linked in the op.

I did LeanGains for a few months last year and even though I'm not a success story per se (had too much other shite going on including wrist injury to stay dedicated) I believe it's the serious real deal and hope to give it another go in the future.

If I was a younger guy with more time and whatever I'd love it. I was definitely looking and feeling much better in the short time I did it, moreso than anything else I've ever done.

right now i am doing the greyskull lci program with true lean gains with 4 days lifting at a -10% deficit and 3 days with bodyweight only plus cardio at -20%. Only thing done fasted is light rowing and walking.

I needed to do this to get me where i wanted quickly but i honestly cant wait to go back to just lifting 3 days a week with some heavy bag work or rowing on off days.

One thing i really like about both leangains and kinobody progroms are their emphasis on minimizing gym time and food prep time. Makes life much more enjoyable and not so focused on fitness goals were it consumes you.

I happen to have a home gym that has more equipment than many commercial places so its easy for me and i do tend to go out there once the kids are in bed because the wife goes to bed early, but its really nice to know i dont have to and if i want to go out to dinner one night its no big deal. Its very liberating.


Being in my mid 30s with three kids myself i do understand how easy it is to get off track though. Even for somebody like me with a home gym. Before you know itx it will be like 2 weeks without working out because life is so busy.

PHAT is a great program but i honestly don't see how you handle that much volume while doing IF. Has to be tough. Im sure thats why you had to modify.

And yea consistency with progressive overload is how you change your vody and its the main problem for most people.

The superman program focuses more on getting a certain body type and getting stronger on incline, weighted pullups and standing press and he focuses on single leg movements for legs to emphasize the outer quad sweep and stop the upper thigh, hamstring and arse growth. The program is designed to try and get you to the following ratios

Superhero Status Ratio’s
• Waist – 45% of height
• Shoulders – 73.5% of height
• Chest – 63.5% of height
• Arms – 23.5% of height

So for a 5'10" guy that works out to
• Waist-31-32” (45% of height)
• Shoulders–51-52” (73.5% of height)
• Chest–44-45” (63.5% of height)
• Arms–16.5” (23.5% of height)


Upper legs are worked only to provide balance and to build athletic looking legs. The lower body focus is on the calves.

The program overal is designed to run 8 months and is a combo of reverse pyramid training and rest pause with 8 week specialization programs built in. Its designed to be used on a bulk after getting really lean and with the nutritional % and lifting program is trying to add an average of 2lbs of lean muscle per month over the full 8 month period. Might not seem like much but when its not going to your arse, hips and legs thats a ton.

I've never even heard of the superman program, will also need to check out.

I only do 75% of the PHAT volume when in a surplus, I definitely had to modify. Don't see how people not on gear can handle that week to week.

So if I give you my stats you gone hook me up baw?

I plan on checking out your links, but reading all that info at once is a tad overwhelming

6'3" 225ish, want to get back down around 200
Lift pretty regularly but am not on a set schedule, which is what I'd like to be on
I'd preferably like to lift 4 days a week
Labor intensive job a few days a week, I'm still in school so not as active those couple days I have class

I'd like to life Saturday Sunday Monday Wednesday, some form of conditioning 2 of the other 3. I do enjoy some moderate running, just a few miles a week. (Ex. Crescent city Classic in a few wks)

Just let me know what you come up with. I've counted macros before, but I'd like to not have to because I became a bit obsessive with it

Thoughts and prayers for your family, my man