re: Keto Krewe Members - Pls Explain This Image (facts) (pic)

That dude is shredded.

so IF guys, when you fast does that include coffee and protein shakes mixed with water?

would fasting 7am to 4pm and then 7pm to 5am be efficient?

Keto is similar to the induction phase of Atkins.

How did you get 2 upvotes from a response from my post and I got none in which you agree? WTF

To stay in "fasted state" basically the only thing you can have is water, black coffee, and plain tea. I don't even chew gum while fasting.

quote:

---

so IF guys, when you fast does that include coffee and protein shakes mixed with water?

---

You can drink water, green tea, coffee, I chew gum as well. Protein shakes would be considered breaking the fast.

quote:

---

would fasting 7am to 4pm and then 7pm to 5am be efficient?

---

A 9hr and 10 hr fast wouldn't have the same benefits.

Can you use any sweetener of any kind in the black coffee, or do you have to just drink it black?

quote:

---

Can you use any sweetener of any kind in the black coffee, or do you have to just drink it black?

---

To be safe, just drink it black. Or, just add a wee bit of sugar. I barely cover the tip of a small spoon.

Cant really have either sugar or milk but of its like a teaspoon of unsweetened almond or cashew milk it would be fine.

As far as artificial sweatners, just depends as every single person reacts different to the different ones. Best thing to do is get your doctor to prescribe a blood glucose monitor and try the different ones to see which ones dont raise your blood sugar.

As far as the fast, needs to be atleast 14 hours to show any benifits and the benefits really peak at 16 hours. Longer is fine, just no longer than 36 as studies show thats when the swotch to burning muscle occcurs. I have done 24 hours plenty of times and have noticed that works real well for smaller females because it allows them one big meal to meat macros instead of 2 or 3 small meals.

I pretty much laid it out in one of my post in this thread.

Btw do not go below a 40% deficit on non lift days or you risk burning muscle. Don't do any steady state cardio besides very low intensity bike rides, walking and very low intensity rowing while fasted. I suggest walks.

Dont do more than 15 min max high intensity cardio on lift days, 10 min max is recommended.

For those looking for weight loss go to the if calc and plug in as many details as you can. Select 3kg of protein per lbs of lbm and the 80/20 split and -30/-10% on total calories and then after a few weeks adjust from there.

Honestly IF makes dieting so much easier to handle but it has some downsides. The first few days suck bad after 12 hours of being fasted. And then honestly even after a couple of weeks, you still find yourslef day dreaming of food as you get close to the fatlst breaking meal. Almost to the point it consumes you. But you do learn to do without and that you dont have to run and eat right when you feel slightly hungry. Also if i decide to go longer than 16 hours something happens where i stop daydreaming about food and essentially stop being hungry. For me a 24, even up 36 hour fast, is the same difficulty as a 16 hour fast. Its like your body has a switch were you dont even thonk about food. At 14 or 15 hours though i would tell you i am dying. I think it has to do with the insulin response.

Also for those interested read the lean gains website, eat stop eat, and the lean gains reddit ama. Should clear up most of the questions. I will upload eat stop eat and fast feast to scribd tomorrow or sunday for everyone to read.