Intermittant Fasting

the drifter

Does anyone here have a meal close to bed? I'm trying to figure out how id fit a meal in after training...its 9pm when i get off the mats most nights..

Ant11

the drifter wrote: »

Does anyone here have a meal close to bed? I'm trying to figure out how id fit a meal in after training...its 9pm when i get off the mats most nights..

I've had a meal as late as 10 and in bed for 11 but it wasn't a PWO meal. Have you tried having a meal after training?

the drifter

Have not tried anything yet . trying to figure out a suitable widow to fit around work and training!!!

Ant11

the drifter wrote: »

Have not tried anything yet . trying to figure out a suitable widow to fit around work and training!!!

The best thing to do is to play around with it and see how you go.

the drifter

Yip thats the plan. i'd be looking at a 1pm-9pm window. The thoughts of me not eating before 1pm scares me :P

Ant11

the drifter wrote: »

Yip thats the plan. i'd be looking at a 1pm-9pm window. The thoughts of me not eating before 1pm scares me :P

It's not too bad once you get used to it. My normal window is 12-8 but tomorrow I won't eat until 2pm and it won't make any odds. I don't get hunger pangs anymore since I started IF.

Frank Bullitt

Had another read through this and noticed one thing.

When people are asked about what their goals are, its either cut/recomp/bulk.

Can I ask what eating for Recomp is? and how it is different from the other 2?

Ant11

Gintonious wrote: »

Had another read through this and noticed one thing.

When people are asked about what their goals are, its either cut/recomp/bulk.

Can I ask what eating for Recomp is? and how it is different from the other 2?

My understanding of it is, if your happy with your level of leanness and don't want to cut or bulk then you choose a body recomp. It's +20% on training days and -20% on rest days so in essence they balance each other out and your neither in a deficit nor surplus. It's supposed to be a v slow process of building muscle while losing fat, whether that's true or not I don't know I've never tried it. It does say on website if your over 15% bf to do a cut first n then choose recomp or bulk. Cutting is easy on IF so you could cut for a month then slow bulk for a while and if you felt you were putting on too much bf you could do a short cut again. It's really down to personal preference.

There's a FAQ section here that might have more info for ya. http://examine.com/leangains-faq/#summary17

Frank Bullitt

http://anthonymychal.com/2012/05/the-diet-to-end-all-diets-muscle-building-fat-loss-and-easy-living-without-the-calculator-or-scale/

Great read.

Ant11

Gintonious wrote: »

http://anthonymychal.com/2012/05/the-diet-to-end-all-diets-muscle-building-fat-loss-and-easy-living-without-the-calculator-or-scale/

Great read.

Good read. I do something very similar to his staples of 1 lb of meat, 6 eggs n protein powder. I prefer more meat less powder but the general idea is the same. I think playing around with meals and eating windows is important for anyone who wants to do IF. Everyone has different preferences, it's only by experimenting that you find what suits you.

Frank Bullitt

I think I'll so what he outlines for a start for experimentation anyway.

the drifter

First day in work on IF

1pm - 9pm window#

broke the fast with

200g chicken
2 eggs
tomatoes
lettuce
onions

and just now..

50g mixed fruit
30g almonds

Stuffed!!!

Turbo_diesel

For those of you who have tried this & who train in the afternoon how many if any carbs do you eat pre-workout on training days? Just enough to fuel your training & low GI etc? Do you also limit fats on training days?

Frank Bullitt

First day on it.

It feels like a lot of food, but I just went with my eye today, so it might have been a bit over.

I'll have to properly work out the macros, one calculator said I need over 4000 a day just to maintain, thats gas.

Ant11

Gintonious wrote: »

First day on it.

It feels like a lot of food, but I just went with my eye today, so it might have been a bit over.

I'll have to properly work out the macros, one calculator said I need over 4000 a day just to maintain, thats gas.

Decent calculator.
http://www.1percentedge.com/ifcalc/

Hardonraging

the drifter wrote: »

First day in work on IF

1pm - 9pm window#

broke the fast with

200g chicken
2 eggs
tomatoes
lettuce
onions

and just now..

50g mixed fruit
30g almonds

Stuffed!!!

Unless i'm crazy, that all seems a bit .... shy ? what figures are you aiming for ?

the drifter

Hardonraging wrote: »

Unless i'm crazy, that all seems a bit .... shy ? what figures are you aiming for ?

eh that was to break the fast...there was a whole 7 more hours of eating after that.

Hardonraging

the drifter wrote: »

eh that was to break the fast...there was a whole 7 more hours of eating after that.

Just checking !!

Frank Bullitt

My food for yesterday was:

Meal 1
2 chicken breasts
300g kale
handful of mixed nuts
tub of cottage cheese

Meal 2
2 salmon fillets
1 small steak
head of broccoli
cheese
1 pear

Not sure if that is enough or if I should try get another meal in between that.

Any opinions?

Frank Bullitt

That IF calculator says on my off days I have to get 3104cals in, on training days 4656!!!!!!!!!

the drifter

What are you putting into the calc? bulk or cut?

Frank Bullitt

Body recomp!

My vitals are this
Height: 6ft 1
Weight: 220lbs
13% bodyfat
35in Waist

Have very active down, training 4 times a week and cycle to work every day, I might change that to just active, cause the calories look very high!

Hardonraging

Gintonious wrote: »

My food for yesterday was:

Meal 1
2 chicken breasts
300g kale
handful of mixed nuts
tub of cottage cheese

Meal 2
2 salmon fillets
1 small steak
head of broccoli
cheese
1 pear

Not sure if that is enough or if I should try get another meal in between that.

Any opinions?

Is what you are eating now in those two meals fitting in to your macro's and with the required % on training days, or non training days ..

Frank Bullitt

Hardonraging wrote: »

Is what you are eating now in those two meals fitting in to your macro's and with the required % on training days, or non training days ..

Not entirely sure, I only started yesterday as an experiment. From the IF calculator, it says on rest days (the day that I have posted) I should get 300g of protein, 183 of carbs and 81.6 of fat. From look about I would say I hit the target on protein and fat but maybe a bit lower on the carbs.

I will have to sit down properly and work out the macros for sure, I mostly went off that Blog on Anthony Mychal and his break down of what to eat.

Hardonraging

Gintonious wrote: »

Not entirely sure, I only started yesterday as an experiment. From the IF calculator, it says on rest days (the day that I have posted) I should get 300g of protein, 183 of carbs and 81.6 of fat. From look about I would say I hit the target on protein and fat but maybe a bit lower on the carbs.

I will have to sit down properly and work out the macros for sure, I mostly went off that Blog on Anthony Mychal and his break down of what to eat.

Start by getting your Macro's correct, other wise you are wasting your time..

Frank Bullitt

Hardonraging wrote: »

Start by getting your Macro's correct, other wise you are wasting your time..

Will do, am already on it. Will take a bit of planning but once you get a ball park to work from I am sure it will all follow suit.

the drifter

Hardonraging wrote: »

Start by getting your Macro's correct, other wise you are wasting your time..

Has anyone got a simple definition of macros.

I gather thats its 1.5g protien per lbs of bw etc and then the rest broken down between carbs and fat?

Ive read several definitions of it and it always confuses me.

the drifter

Follow on..

From using the calculator I've come up with this. Taking 1.5g protein per lbs of bodyweight ( yes im light and yes im as tall as a hobbit )

i then adjusted the carbs down about 20g each day.

How does this look?

Hardonraging

the drifter wrote: »

Follow on..

From using the calculator I've come up with this. Taking 1.5g protein per lbs of bodyweight ( yes im light and yes im as tall as a hobbit )

i then adjusted the carbs down about 20g each day.

How does this look?

Something similar to mine, my carbs are a little more balanced with my fat's tho, but that's just me, and my protein is a little less, 1 - 1.5 is a guide line, it's a lot to consume, sit down and work it out in real world food ...

the drifter

Hardonraging wrote: »

Something similar to mine, my carbs are a little more balanced with my fat's tho, but that's just me, and my protein is a little less, 1 - 1.5 is a guide line, it's a lot to consume, sit down and work it out in real world food ...

oh i have. I've all custom food in fitday ( cause there own figures are crap)

it is a hell of a lot to get in!!

Frank Bullitt

I think just a serious sit down will help a lot with this, working out what you need to have and then try to hit that ballpark each day.

Fingers crossed.

Frank Bullitt

http://swole.me/

Excellent, takes a bit of messing with but this is great!

madma

whats with the massive amount of protein with some.. i really dont think that amount is needed. im just over 200lbs and dont think ive ever had 200g, dont know how 1g for 1lbs is kept up of protein in a day, and my goals are for weightloss and to build / preserve muscle

I think people are concentrating too much on what exact amounts of what to be exact..at the end of the day once your diet is good and with a high protein / low carb etc..combined with plenty of excercise your on the right track

Hardonraging

madma wrote: »

whats with the massive amount of protein with some.. i really dont think that amount is needed. im just over 200lbs and dont think ive ever had 200g, dont know how 1g for 1lbs is kept up of protein in a day, and my goals are for weightloss and to build / preserve muscle

I think people are concentrating too much on what exact amounts of what to be exact..at the end of the day once your diet is good and with a high protein / low carb etc..combined with plenty of excercise your on the right track

I think thats the basics of what the lads, and I have been working tho, general consensus on protein intake has always been 1 - 1.5 g per lb

madma

Hardonraging wrote: »

I think thats the basics of what the lads, and I have been working tho, general consensus on protein intake has always been 1 - 1.5 g per lb

some people may over do it with the protein, im doing IF myself and i broke a 36hr one this morning with having a alot of protein based meals and all of it added up to around 120g of protein. this was mixed with other non-protein stuff too of course and of course a few panscake!:p

Frank Bullitt

Did a recal last night and will be getting 3500 on work out days and 2500 on days off.

That seems about right. Looking over it though I might drop the carbs more from the days off and up the fat.

Its all about refinement.

the drifter

So im a week in. Going fine. No hunger in the mornings anymore. Running 4 high cal 3 low cal days based around training.

Weight down from 79.1kg last friday to 77.9kg this am. My weight loss had stalled for 4 weeks before going on IF and it seems to have done the trick.

Tonight however.....there...will...be...pizza...

Frank Bullitt

I've been at it a few days now, I haven't checked my weight but I think it is the same.

I am thinking of following a 5:2 format and see how that goes.

xgtdec

Hardonraging wrote: »

Start by getting your Macro's correct, other wise you are wasting your time..

I wouldn't necessarily agree with this, ive been doing IF for 5 months now, ive seen radical changes in body composition and ive yet to look at any sort of macro calculation. My diet is clean, my timings are an eating window of 7 hours, fasting 17 with a once a week 24 hour fast. Its entirely possible that since my diet is good anyway i reap the rewards of IF but in my own mind working out macros is something for when results stop being gained. But then again im an advocate of 1-1.5grm protein per lb of lean mass not total weight...its working for me so far!

Hardonraging

xgtdec wrote: »

I wouldn't necessarily agree with this, ive been doing IF for 5 months now, ive seen radical changes in body composition and ive yet to look at any sort of macro calculation. My diet is clean, my timings are an eating window of 7 hours, fasting 17 with a once a week 24 hour fast. Its entirely possible that since my diet is good anyway i reap the rewards of IF but in my own mind working out macros is something for when results stop being gained. But then again im an advocate of 1-1.5grm protein per lb of lean mass not total weight...its working for me so far!

What are you goal's ? if you're cutting / dropping bf% then i'd say the macro's come in to play quite a bit.. they always do !

Given what you've said, you're prob on the money anyway, with protein intake..

RidleyRider

Okay so I've pondered over IF for a while now and I know I posted here a while back but does this look right?

If I want to IF, I have to pick an eating window. What I was thinking is 16/8 and break it down like this. Eat from 12pm to 8pm and fast til the following 12pm. Am I right in this?

the drifter

RidleyRider wrote: »

Okay so I've pondered over IF for a while now and I know I posted here a while back but does this look right?

If I want to IF, I have to pick an eating window. What I was thinking is 16/8 and break it down like this. Eat from 12pm to 8pm and fast til the following 12pm. Am I right in this?

Will you just go eat and deadlift for 12 weeks then test your PB and stop changing things!!!:D:D

but yes...what you wrote above is bang on.

RidleyRider

the drifter wrote: »

Will you just go eat and deadlift for 12 weeks then test your PB and stop changing things!!!:D:D

but yes...what you wrote above is bang on.

Haha sound:pac: you'll be glad to hear I've copped on! In week three of smolov jr and starting Ed Coans deadlifting programme tomorrow!

See I can do things right once I'm not left to my own devices:pac:

will56

Can someone give me some advice regarding timings please.

I train at 6:30 in the morning 4 days a week so should I be looking to break my fast after training (8) and then start again at 4pm ?

Or can I leave it till later in the day to start eating so I can time my last meal for later ?

Sir Digby Chicken Caesar

eat whenever you want to, basically

within whatever timing window you've chosen obviously

johnybean

Hey guys,

have been messing around with IF for the past couple of months with mixed results (Mainly due to lack of discipline at the weekends, Damn you Mr Tayto!) but I have decided that I am going to commit properly to it for the next couple of months and see how I get on. I have been reading a lot of Andy Morgans stuff lately which I find to be an excellent resource http://rippedbody.jp/
Anywho, I have worked out my maintenance calories and macros for days on and days off but the main issue I have is that with the leangains approach, I am supposed to consume my largest meal post workout which for me will be between 9 and 10 in the evening (Post workout meal works out @ approx 1300 cals)
I was just wondering if anyone is in the same boat as me? I dont want to have a PWO meal at 10 o'clock and be up half the night as I am up at 6 for work and I am unsure about switching to early morning workouts (which would suit a lot better) because the last time i lifted heavy in the morning my lower back was sore for a couple of days afterwards.
Basically, I was just wondering if anyone is on IF, working out late and having a late PWO meal and if so, how are they finding it?

xgtdec

johnybean wrote: »

Hey guys,

have been messing around with IF for the past couple of months with mixed results (Mainly due to lack of discipline at the weekends, Damn you Mr Tayto!) but I have decided that I am going to commit properly to it for the next couple of months and see how I get on. I have been reading a lot of Andy Morgans stuff lately which I find to be an excellent resource http://rippedbody.jp/
Anywho, I have worked out my maintenance calories and macros for days on and days off but the main issue I have is that with the leangains approach, I am supposed to consume my largest meal post workout which for me will be between 9 and 10 in the evening (Post workout meal works out @ approx 1300 cals)
I was just wondering if anyone is in the same boat as me? I dont want to have a PWO meal at 10 o'clock and be up half the night as I am up at 6 for work and I am unsure about switching to early morning workouts (which would suit a lot better) because the last time i lifted heavy in the morning my lower back was sore for a couple of days afterwards.
Basically, I was just wondering if anyone is on IF, working out late and having a late PWO meal and if so, how are they finding it?

Hi There

I train 4 days a week at the moment and 3 of those are training from say 5-6pm, afterwards i have a small pwo snack....say a whey shake and a banana, and when i get home at 7.30ish ill have the majority of my daily calories. Ive no issues and i find the influx of calories 30 minutes before the close of the window is perfect for avoiding any late night temptations.

will56

Sir Digby Chicken Caesar wrote: »

eat whenever you want to, basically

within whatever timing window you've chosen obviously

But shouldn't I have a meal around my workout though ?
Or is okay to continue to fast until 12, 4 hours after my am workout ?

the drifter

Leangains

Leangains has the answer to your very question under early morning faster training.

The Caveman

Hi all

I am on day 4 of IF now ………..Well, not 100% there yet, but, have to start someware

As, plan is to do 16/8, and eat 1-9pm

But, I am waking up, 7am,leave for work 8am and come 10am, by body is screaming for food

So I have a “small” bowl of food, as in, 1 Weetabix with just enough milk to wet it or small bowl of oats

I drink loads of water, no sweets, etc, and clean diet…

How long will it take for my body to adjust?

I know we are all different and stuff, but I am coming from 5 - 7 small meals a day...