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Intermittant Fasting
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I'm on week 4 doing this. It's pretty nice actually, not the hardest thing in the world to stick with and it's working. Originally I started it to support my bf who has a history of heart disease in the family and needed to reign in the crappy eating, so we do our fast days together.
I'm not doing strength training but I am running three times a week. At the three week mark I was 4lbs down with 2.5 inches off my waist so I'm happy to stick with it.
I'd agree to an extent about the lack of wanting junk, but I do still get cravings. If I desperately want something, I have a small bit. If anything the fasting has just made me super aware of how easily my portion sizes had expanded. I'm enjoying it so far, I can see it becoming quite a long-term eating strategy.
yeah im like yourself, i started in back at the start of juky and finding it effective but i have been patient. i do 20hr fasts myself or else the odd 24hr one, and sometimes the 16/8, i mix it up depending what mood im in.. its defo a lifestyle change and i can also see myself keeping with it. im the same with not feeling hungry but do get the cravings but thats just from thinking about food
i do cardio and a bit of boxing on top it and getitng good results. 0 -
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Hardonraging wrote: »Gonna stick my oar in here also, i'm 33, 5' 10, just over 83kg's at the mo, bf% is some where about 16/17 % or so i'd say ( around december it was 18% )
Anywho, worked out the macro's and then looked at IF as a way to drop a 1 lb a week, started on saturday, sat down, worked out what i needed on a daily basis, two means in the afternoon, 12 / 3:30, totaling about 400 cals, then in to the gym, for 4:30, home for 6:30 , protien shake after it, then cook the mother load of dinner, at the moment steak seems to be the winner, altho it's expensive, plus veg etc, obv ..
Feeling good so far altho working out what to eat on mid week non training days is tough, given i'm in the office, so still a bit sketchy there, but i'll figure that out .
Over all, we'll see how it goes, i'm on it for the moment to drop BF%, 3 days resistance, 1 day cardio circuit ( 47 mins )
I should start a log really ...
General Question, is it really a requirement to eat 60% of your cals post training, if you are going for weight loss, on training days
I am on an intermittant fasting diet but I have been doing it for over 4 years. I only realised what it was properly called around a year or so ago
It doesn't matter when you eat the majority of your cals either post or pre workout in regards to weight loss because you will still remain in a calorific deficit so fat loss will happen either way.
Just a word of note I've been doing long intensity cardio over the past 2 weeks and results have been amazing for fat loss. Eg. 1 hour jog on treadmill at 7.1 pace or 1 hour on the stair step machine at resistance 5. I've ordered some ephedrine so will be hoping fat loss continuous for the next few weeks. Im 14% bf sitting at around 98 kg.0 -
I am on an intermittant fasting diet but I have been doing it for over 4 years. I only realised what it was properly called around a year or so ago It doesn't matter when you eat the majority of your cals either post or pre workout in regards to weight loss because you will still remain in a calorific deficit so fat loss will happen either way.
Just a word of note I've been doing long intensity cardio over the past 2 weeks and results have been amazing for fat loss. Eg. 1 hour jog on treadmill at 7.1 pace or 1 hour on the stair step machine at resistance 5. I've ordered some ephedrine so will be hoping fat loss continuous for the next few weeks. Im 14% bf sitting at around 98 kg.
Thanks for the nod there chief, i managed 60% intake to night, it wasnt bad, but, christ that was a lot of food!!
Just on your Long intense cardio, i'm curious, could you maybe attribute this to a rash change in training ? i.e were you doing any cardio before hand, generally you see result's if you make a change to you're training / food etc ..
I'm not picking hole, i'm genuinely interested to see if there's a specific reason why the longer session is burning more now, ( actually, it could be the heart rate is at the right level for fat burn, given the intensity is low ..)0 -
Okay, I've read quite bit through this thread. And what I can grab outta it is;
1. Fast for 16hours, eat for 8?
2. Fast for 24 hours, eat for 24?
I'd like to do this on a slow bulk till May if I can figure it out right. Stats are as follows- 5'11, 75kg circa 12% BF. Is this just a case of finding an amount of calories that maintains my body on a rest day and then more calories on a training day? Or in my case on a bulk, slightly more calories needed to maintain BW on a rest day and the same amount more on a training day?
I think if I were do this I'd fast using the 16/8 way of doing things. From 8pm-12pm, but that only leaves me with 6 hours eating?
Someone help? :pac:0 -
RidleyRider wrote: »Okay, I've read quite bit through this thread. And what I can grab outta it is;
1. Fast for 16hours, eat for 8?
2. Fast for 24 hours, eat for 24?
I'd like to do this on a slow bulk till May if I can figure it out right. Stats are as follows- 5'11, 75kg circa 12% BF. Is this just a case of finding an amount of calories that maintains my body on a rest day and then more calories on a training day? Or in my case on a bulk, slightly more calories needed to maintain BW on a rest day and the same amount more on a training day?
I think if I were do this I'd fast using the 16/8 way of doing things. From 8pm-12pm, but that only leaves me with 6 hours eating?
Someone help? :pac:
http://www.1percentedge.com/ifcalc/
1. Input figures,
2. Select drop down's from list based on your requirement ...
3...??
4. Snap Shít up
Hardest bit is the fasting, and working out your food in advance, prepare to be frustrated a little, depending on your working day ..0 -
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Yes, doing circuits three times a week and some upper body stuff. Should I be doing anything specific? Should I be taking any supplements or shakes (protein bcaa's and the likes)
Start off with the stickies on here, In relation to training, there are hundred's of program's available etc, but if you feel they are to complicated, perhaps consult a personal trainer .. one external to your in house trainers.swole.me is another site that does this. You can tweek your macros and also the foods it selects from.
Edit: Actually it looks like eatthismuch and swole me are the same site. Swole me is the original generator and eat this much is the new front page. Results should be the same.
Now If only they could eat the food for us we'd be laughing
Handy site(s), my only issue is, they recommended PB and jelly to me as a meal, and melon for part of my dinner ...
Sure the PB is in my own meal plan, maybe i'm just nit picking here, but i'd much rather do it the old fashioned way, discover the food's learn what work's based on listening to my body, and what doesn't.0 -
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Hardonraging wrote: »Thanks for the nod there chief, i managed 60% intake to night, it wasnt bad, but, christ that was a lot of food!!
Just on your Long intense cardio, i'm curious, could you maybe attribute this to a rash change in training ? i.e were you doing any cardio before hand, generally you see result's if you make a change to you're training / food etc ..
I'm not picking hole, i'm genuinely interested to see if there's a specific reason why the longer session is burning more now, ( actually, it could be the heart rate is at the right level for fat burn, given the intensity is low ..)
Crap I thought I posted a reply to this a few days back. In a way the heart is at an optimal rate where it's not too demanding for the body to convert fat to glycogen. If you do higher intensity cardio for a long period it will be more inclined to utilise energy from the muscle and break it down although this does happen during LISS cardio as well but not as prominent (Called protein turnover).
I remember seeing this phrase from a fitness expert "Most of the people's problem nowadays regarding cardio is they don't do it long enough"(If your goal is to reach low bf%) and I can see some sense in it. Anyhow to each their own, It's working great for me i've been alternating between jogging and using the stair machine for at least one hour on my day's off and roughly burn around 400 - 600 depending on what machine I use.
Lastly so far I've had little or no strength decrease still deadlifting 180kg + and benching 100 + despite doing long intensity cardio and on a low carb cut while on IF. Hope this helps 0 -
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Gintonious wrote: »Giving this serious consideration now, want to try something new and this appeals to me.
Had a quick glance over at Leangains and his structure of eating in a certain window a day and fasting the rest of it seems that it would suit me the best. At least I hope I am reading it like that.
In relation to diet, is it just a question of getting your macros down and then going with it?
And do you do it each day, so say I eat between 12pm-9pm each day and fast for the rest of it, or is there more to it than that?
Thanks
EDIT: more or less just what this guy says http://www.muscleandstrength.com/articles/basics-intermittent-fasting
Yep that's it in a nutshell. Just pick your eating window, set your macros for training n rest days to suit your goal n train away.
Leangains recommends a 16/8 window. 12-9 is 9 hours just to let you know. 0 -
Yep that's it in a nutshell. Just pick your eating window, set your macros for training n rest days to suit your goal n train away.
Leangains recommends a 16/8 window. 12-9 is 9 hours just to let you know.
Haha, whoops.
Thanks 16/8 window would be good, there is room for slight maneuvering as well on it from the looks of it. Will read into it a bit more.
Is Leangains the best site to get the info from?0 -
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