Intermittant Fasting

ferike1

Hi guys.

Not sure if anyone is interested. I made a database of foods for my Intermittant fasting routine. The first page of the sheet is a calculator I found online. The second and third sheets allow you to calculate your macros for your training and non-training days.

https://rapidshare.com/files/908712771/How_to_Calculate_Your_Leangains_Macros.xls

Hanley

Guin pig the sh*t outta it and lemme know how it goes

And excel, lol. Know what you do for a living

ferike1

I have been doing the IF for a while now (since late Jan) but up to now I was mostly interested in getting +20% and -20% calories and hitting my protein numbers of 2-2.5g per kg. Now I am also interested in making sure I hit the recommended macro numbers. On the simple plan I lost 4-5 kgs of weight from 92 to 87-88kgs while increasing all my main lifts. I just started the more complex plan this weekend and I will keep you updated.
I train fasted and I don't find any downside to it.

Yeah its quite obvious isn't it. But making diet spreadsheets is fun as opposed to the daily grind

cmyk

Looks like a lot of work there ferike1, have you seen this one?

ferike1

Hey man. Yeah I did see it! Its also a great calculator. The database of foods is what I couldn't really find. I know there are apps you can scan the foods in but I like to see it all laid on a page, easier for me to follow. Thought it would be useful for others too. Fairly standard foods. Haha, bread was not included because I never eat any!

As a gauge. This is me just starting the proper IF. Pics taken as part of the experiment for Hanley!

ferike1

According to the calipers my bf is 9% @ 88kgs. This is the starting point of the great IF experiment!

Hanley

ferike1 wrote: »

According to the calipers my bf is 9% @ 88kgs. This is the starting point of the great IF experiment!

You look better with your clothes off alright. Remember that time in the jacks?!

Ehhhhhhhh I mean.... F*ck

ferike1

Its okay Hanley. I think its time everyone here knew the truth!

On a side note the guy that is the main advocate of IF, Martin Berkhan, is an absolute beast!

Stench Blossoms

ferike1 wrote: »

Hey man. Yeah I did see it! Its also a great calculator. The database of foods is what I couldn't really find. I know there are apps you can scan the foods in but I like to see it all laid on a page, easier for me to follow. Thought it would be useful for others too. Fairly standard foods. Haha, bread was not included because I never eat any!

As a gauge. This is me just starting the proper IF. Pics taken as part of the experiment for Hanley!

Well hello there

ferike1

Ha would ya stop my hair is a mess!

Anyone else here on boards tried the IF routine out of curiousity?

gymfreak

ferike1 wrote: »

Ha would ya stop my hair is a mess!

Anyone else here on boards tried the IF routine out of curiousity?

I haven't tried it yet, but I've been doing a lot of reading up on it as of late. I'm quite curious about it, but it just seems a little awkward to fit into my daily routine at the moment. I'll be following this thread to see how it goes for ya!

danlen

I've been looking in depth into this too.

The only thing holding me back from this is that I sometimes train twice a day (gym before work & BJJ in the evening). I presume for IF to fit my scheule I would have to train fasted in the morning, consume amino acids on the hour until afternoon, and have another meal after evening training before beginning the fast again.

Going to try this from next week and see how my performance is in both the morning and evening sessions.

Sangre

ferike1 wrote: »

Hey man. Yeah I did see it! Its also a great calculator. The database of foods is what I couldn't really find. I know there are apps you can scan the foods in but I like to see it all laid on a page, easier for me to follow. Thought it would be useful for others too. Fairly standard foods. Haha, bread was not included because I never eat any!

As a gauge. This is me just starting the proper IF. Pics taken as part of the experiment for Hanley!

Were you swinging from the rafters in raw this morning by any chance?

IF sounds like a lot of effort...

JustLen

Im going to give this ago starting Tuesday, spent a while writing down some info and finding out what my calories and macros should be.

Bit of background, I did very little weight training starting 3 months back before a herniated disk set me back for the last 3 weeks.
Im 103.3 kilos at around 26.6% bf so if this 'diet' is effective i should make good progress fingers crossed.

Im thinking of going with:

-the three big lifts, one each day (dl, squat, bench)
-10 mins warm up jogging and 20 mins face paced walking after lifting

Any body any opinion on this? Do I need additional assistance exercises? I feel i would but as a noob Im open to advice
And would it be OK to add in a few cardio sessions on rest days?


Sorry if Ive hi-jacked the thread feel free to have it moved

Hanley

Sangre wrote: »

Were you swinging from the rafters in raw this morning by any chance?

IF sounds like a lot of effort...

Probably... he thinks he's a bartendaaaaah!!

kevpants

Guy posts topless pictures of himself on internet, I think "Heh him and hanley should be friends", turns out they already are.

Word.

ferike1

We are more than that, we share a bond deeper than blood. We are both.....accountants! :pac:

If there was swinging involved that was probably me.

ferike1

http://www.mediafire.com/?7pbnwxubapzawmp

I put it up on mediafire in case the rapidshare wasn't working.

sweetthing

Cheers for this thread, ferike1. It's opened my eyes up to intermittent fasting in a big way, in particualr MArtin BErkham's leangains blog. The way he outlines nutrition and workouts is very much in-line with a lot of what I hear on this board, and along with this board, has been one of the best sources of information on the topic for me. I'm definitely gonna try intermittent fasting too...if I can last a whole morning with no food. Thanks christ for coffee

ferike1

To be honest. If you are in work the hunger isn't bad at all, you are focusing on work and not on eating. I usually train in the mornings fasted. Head to work and by the time the hunger kicks in I usually only have an hour/30 minutes til 1:00 O'clock. Due to work constraints I may break the fast 30 minutes early if I have to take lunch at 12:30, since usually I have a lot of food to go through .

Generally the eating from 1 - 9 also leaves you more satiated so you aren't hungry the next morning. This is just what I have found from my experience with it.

gymfreak

I'm planning on giving it a go next week just to see if it'll work with training and work etc. I've been reading mainly the leangains approach to IF. And actually find it really funny that leangains recommend that women do 14/10 instead of the usually recommended 16/ 8 because women get quite moody and hungry without food:pac::pac:...and yes...they are completely and utterly right.

Dotcomdolly

I know of some people who do IF and get through the morning on a cup of "bulletproof coffee" - coffee with coconut oil.

I hope there will be regular progress pictures Ferike1, for you know, letching scientific research purposes.

gymfreak

Dotcomdolly wrote: »

I know of some people who do IF and get through the morning on a cup of "bulletproof coffee" - coffee with coconut oil.

I hope there will be regular progress pictures Ferike1, for you know, letching scientific research purposes.

TBH the only thing that has been holding me back from IF is the thoughts of going in to a class full of kids whilst fasted. Like, I need to be full of energy for work, mornings more so than later in the day. I'd plan to break the fast at 11am..Can anyone tell me what energy levels are like coming near to the end of a fast?

ferike1

gymfreak wrote: »

Dotcomdolly wrote: »

I know of some people who do IF and get through the morning on a cup of "bulletproof coffee" - coffee with coconut oil.

I hope there will be regular progress pictures Ferike1, for you know, letching scientific research purposes.

TBH the only thing that has been holding me back from IF is the thoughts of going in to a class full of kids whilst fasted. Like, I need to be full of energy for work, mornings more so than later in the day. I'd plan to break the fast at 11am..Can anyone tell me what energy levels are like coming near to the end of a fast?

I usually have a cup of green tea in the mornings and I am fine. Again this is my own experience. Maybe at first its tougher but I believe you do get used to IF as being normal after a while rather than being some crazy diet.

thehamo

Trying this my self for the next few weeks see how I go. Breakfast is always my crux, im usually leppin in the morning. Once I ignore the hunger it usually goes away after about 30 minutes. Dont really notice a lack of energy or anything. A couple of cups of black tea in the morning have set me straight. So, my plan is nothing til one and then 3 meals until 9. Interesting to see the results if any.

gymfreak

ferike1 wrote: »

I usually have a cup of green tea in the mornings and I am fine. Again this is my own experience. Maybe at first its tougher but I believe you do get used to IF as being normal after a while rather than being some crazy diet.

Started this this week and I have to say I amn't finding it as hard as I thought. I havent noticed any lack of energy at all and I'm not really missing my big beef stirfry for breakfast! In fact I'm actually loving the extra time in bed...it means I wake up way fresher and rearing to go. I'm mainly curious about how I'll feel heading into training especially on the weekends when I possibly will be training fasted.

thehamo

Anyone else finding they theyre stuffed to the gills after relatively small meals? I'm struggling to get any proper amount of food into me!

ferike1

thehamo wrote: »

Anyone else finding they theyre stuffed to the gills after relatively small meals? I'm struggling to get any proper amount of food into me!

You just gotta soldier through it

On the plus side, good gains are being made!

Dathai

http://www.reddit.com/r/leangains/comments/uhfwa/fasting_your_dog_or_house_pet_for_weight_loss/

Jesus wept. Epic reply from Martin_Barkham though :pac:

Mellor

Dathai wrote: »

http://www.reddit.com/r/leangains/comments/uhfwa/fasting_your_dog_or_house_pet_for_weight_loss/

Jesus wept. Epic reply from Martin_Barkham though :pac:

Should of went with a bully whippet pic

Gummy Panda

Okay someone explain this diet to me.

So I basically fast for 16 hours/eat for 8 and cycle calories based on rest/workout days e.g. deficit/maintenance?

fearcruach

Gummy Panda wrote: »

Okay someone explain this diet to me.

So I basically fast for 16 hours/eat for 8 and cycle calories based on rest/workout days e.g. deficit/maintenance?

I found this website a bit clearer about setting it up. Easier to navigate than Leangains.

http://rippedbody.jp/2011/10/23/how-to-calculate-leangains-macros/

Chancer3001

yeah Im also looking for more direction on my eating window.

Ive decided Im starting from today! STARVING Marvin with no breakfast! Gonna hold fast til half 1. Dinner is then (i know thats very early) SO im going to eat half the dinner, gym, eat other half. Then 2 more protein meals. Its not like I ever eat after 9 o clock anyways so should be fine once I start eating!
Starving now but going to power through and drink litres of water!

So basically diet is just "no crap, lots of protein"....or do I need to change it up depending on whether Im training or not?

Thanks

Ant11

I'm gona have a go at this too. Been reading about it since yesterday so think I will start tomorrow once I get my head around it and try and arrange my 'eating window'.

Gummy Panda

I had a read around last night and watch the Ian McCarthy YouTube video. It's seems to me IIFYM and calorie cycling within a scheduled eating window.

I did it yesterday and did notice a massive satiety effect, probably due to so much protein at once. I find it handy so far as I hate breakfast and enjoy eating more in the evenings.

Ant11

One of the youtube videos I watched talked about training in the gym while in a fasted state. That would be impossible for me as my gym time is roughly 4:30/5pm, so I would have to eat before that. What you guys make of this? or are you just going to stick to the 16/8 window.

Edit: Just watched Ian McCarthy and he said you don't have to train fasted. So it must be an individual thing.

Antisocialiser

I'm wondering if this would be suitable for my situation right now!?

Previously lifted - compounds up around an intermediate standard but starting again from scratch really.

Circa 13% bodyfat. Can i get lean and up my lifts using the +20/-20 kCal rule?

Chancer3001

do you have any info/link for that +20/-20 thing?

Not sure if youre allowed link youtube on here, but I found one that makes things seem ridiculously (too?) simple...

Antisocialiser

It's in that article above from rippedbody.jp

‘Body-Recomposition’: Martin himself refers to a +20%kCal and -20%kCal rule for T-Days and R-Days respectively.

So if you came out with 2000kCal from your calculation, then make a T-Day 2400kCal and R-Day 1600kCal.

1000th post!

Chancer3001

i know its only day 2, but grwat thing about this is having that "cutoff point".

I knew today i couldnt eat anymore after 6.

Now im sure on another day id have had tea with milk once or twice, couple of apples, banana just to see off hunger pangs.

But Im just gonna stick with it.

Is green tea/black regular tea allowed? anything else "allowed"?

Ant11

Yeah think green tea is fine or coffee with a tiny bit of milk. Today was my first day, the morning was tough but got through it. I followed the 2 pre workout meals and 1 post workout. I found it hard trying to split my macros for the 2 pre workout. I aimed to have 25% meal 1, 15% meal 2 and 60% post workout. I think a bit more food planning is needed.

Chancer3001

yeah, im off on holidays for 3 weeks on saturday so this will probably be out the window then, but im definitely giving it a serious try when i get home and try it out for a few months.

singlesnights

I've used Intermittant Fasting over the past 6 months to lose 2 stone very easily. I wasn't doing any exercise during that period because I wanted to see how effective I.F. is by itself. It's stayed off too, just in case anyone is wondering.

My approach is a combination of Lean Gains and Brad Pillon's Eat Stop Eat method.

I've now added weight training and moderate cardio and am going to use I.F. to lower my body fat level more.

Ant11

singlesnights wrote: »

I've used Intermittant Fasting over the past 6 months to lose 2 stone very easily. I wasn't doing any exercise during that period because I wanted to see how effective I.F. is by itself. It's stayed off too, just in case anyone is wondering.

My approach is a combination of Lean Gains and Brad Pillon's Eat Stop Eat method.

I've now added weight training and moderate cardio and am going to use I.F. to lower my body fat level more.

I'm only finished my 2nd day of IF but was wondering does it get easier to get all the food in? Like today about 1pm I had my first meal and struggled to eat it all. Maybe it was because I had my largest meal of the day the night before. But from your own experience do you find your body adapts and gets used to it?

muffinn

These are my results of IF bulking cycle from last year. I was 4 months on it.

I was training 4 times a week, 2 day split routine, changed to FBW 3 times per week after 3 months.

Been eating at maintenance or slightly below on my off days and with 400-500 kcal surplus on training days.

Went from 78kg to 82kg

This is the only pic I got.



Did gain small amount of fat but I reckon it would be more with the traditional approach

singlesnights

Ant11 wrote: »

I'm only finished my 2nd day of IF but was wondering does it get easier to get all the food in? Like today about 1pm I had my first meal and struggled to eat it all. Maybe it was because I had my largest meal of the day the night before. But from your own experience do you find your body adapts and gets used to it?

I usually fast from 6pm until 3-6pm the following day. That way, you are going up to 24 hours a day without eating whilst still being able to eat every day, if you know what I mean!

I've yet to do intense weight training in the fasted state though - will let you know how I get on with that!

The most important thing for me is cutting out breakfast. We've all been conditioned into eating as soon as we get up, that it's the most important meal of the day etc.

Obviously the word "breakfast" means "breaking a fast" so it can be at any time of the day. Martin Berkhan wrote a great article recently about why you should cut out breakfast.

Gummy Panda

Going to try a 38 hour fast today. Stopped eating at 10 last night. I will commencing eating tomorrow around 12.

Only doing it to see if I mentally can and what my energy levels are like.

singlesnights

Gummy Panda wrote: »

Going to try a 38 hour fast today. Stopped eating at 10 last night. I will commencing eating tomorrow around 12.

Only doing it to see if I mentally can and what my energy levels are like.

Best of luck with it. It's mainly psychological. While I'm sure your energy levels will be fine, you'll certainly be more alert, in total hunting mode!

muffinn

Gummy Panda wrote: »

Going to try a 38 hour fast today. Stopped eating at 10 last night. I will commencing eating tomorrow around 12.

Only doing it to see if I mentally can and what my energy levels are like.

Let us know how it went.

madma

does anyone know where i could see a recommended cycle for weight-loss? or is it something i can do myself maybe do it twice a week and make sure the foods im eating before and after the IF is protein based? cheers

also if someone could recommend a place to get the best/cheapest BCAA's for the day of fasting thanks!!

Gummy Panda

Stopped fast at 24 hours as it felt like it was going too easy. I was afraid when I break it tomorrow I'd binge for the day.