Intermittent Fasting - Preserving Muscles - Whats your opinion?
kuriakos_chris
Posts: 48 Member
Requirements: Going for gym training and clean diet.
Goal: Lose fat to near 8-10%, while preserving as much muscle as possible.
Question: Have any of you guys tried this diet? I would like to hear your personal experiences, and see some before and after photos if you have.
PS. i am not very familiar with MFP forum so there might be already another similar thread that i didnt find.
Goal: Lose fat to near 8-10%, while preserving as much muscle as possible.
Question: Have any of you guys tried this diet? I would like to hear your personal experiences, and see some before and after photos if you have.
PS. i am not very familiar with MFP forum so there might be already another similar thread that i didnt find.
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Replies
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Any topic on MFP can cause a controversy!! It is the internet and people seem to live to argue!
I like to do long duration cardio, bike rides of 20-40 miles, while fasted for 6 hours.
I am on a lower carb nutrition plan. The purpose of fasted exercise is to burn out my muscle glycogen and force my muscle mitochondria to source fat more as fuel. It is a medical fact type thing, not a fad diet. You can google endurance exercise mitochondria
Tons of hits to explain it all
But afterwards I get protein and my normal diet is a gram of protein per pound of me.
I lift heavy twice s week and have added muscle slowly while burning off fat.
I never skimp on consistent protein fuel. It is too hard to add muscle.
Clean Eating - I am going to assume you mean limiting what people often refer to as junk food.
I eat mainly nutrient dense foods. I could love up on a nice hot yummy Cinnabon.... But I don't right now
I will eat bar food after a long ride
After 1750 est calorie burn off ride I had this at a watering hole.
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IF is a great tool for fat burning. As memtioned above its not a "fad diet" there is proven science behind it. You can take some BCAA's while fasted if you're really paranoid about burning lbm but will be fine.0
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IF isn't a diet at all. You should not think of it as one. It's simply an eating schedule. I practice it during weight loss phases but tend not to use during bulking phases. Fasted training DOES NOT burn additional body fat compared to fed training. This is a MYTH that has been debunked for some time. Fat loss is determined by the size of your calorie deficit. Fasting does not change calories in vs calories out. The real benefits to intermittent fasting are all based on personal preference. For me, I find eating less, yet larger meals to be satisfying and satiating. It's nice to worry about food as little as possible when you are going to be in a calorie deficit. Eating several small meals always made me preoccupied with food and wondering "is it time to eat yet?". With IF I know I'm not going to eat for the majority of my day so I just don't think about it. I also have to cook less frequently and that saves me time. I also work 12 hour night shifts 3x a week. I make my eating time 4pm-12am everyday so that it works on a working day or an off day. If you are thinking about trying IF I always say give it a shot. Best case scenario, you love it and it fits your lifestyle well so you continue doing it. Worst case scenario, you hate it and you can just stop doing it. No harm done. I wouldn't worry about muscle loss anymore than I would on any calorie restriction diet. Keep protein at proper levels and weight train. You should be fine in that respect.0
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There is a GROUP here on MFP for intermittent fasters. You may find some helpful info and support there: community.myfitnesspal.com/en/group/49-intermittent-fasting0
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if you want to get to 8-10% body fat then you need a calorie deficit, keep protein high (about .6 to .8 grams per pound of body weight), consistent logging and accurate logging, and get on a structured lifting heavy program. If you are new to lifting I would suggest strong lifts, all pro beginner routine etc.
Eating clean has nothing to do with it.
yes, you should get majority of your food from nutrient dense sources, but you can also fill in your day with ice cream, pizza, etc.
also, IF is just a tool for getting into a calorie deficit, and it will not make you burn fat any faster then a traditional diet.
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Fasted training DOES NOT burn additional body fat compared to fed training. This is a MYTH that has been debunked for some time.
I am absolutely NOT trying to start an argument here, but PLEASE, when you say something like this, quote or link to a reliable source to prove your point. There is so much bro-science circulating on these forums. Anyone can say anything with authority here. (Just think of all the people who honestly believe the whole "starvation mode" myth.)
Here is one article by Adam Bornstein discussing fasted cardio: bornfitness.com/understanding-fasted-cardio-fat-loss/ I don't know if the same applies to weight training in a fasted state.
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I didn't know I still needed to provide proof that fat loss is based on anything besides calories in vs out. In that case I'll simply list the laws of thermodynamics as my source. https://en.m.wikipedia.org/wiki/ThermodynamicsMicheleStitches wrote: »Fasted training DOES NOT burn additional body fat compared to fed training. This is a MYTH that has been debunked for some time.
I am absolutely NOT trying to start an argument here, but PLEASE, when you say something like this, quote or link to a reliable source to prove your point. There is so much bro-science circulating on these forums. Anyone can say anything with authority here. (Just think of all the people who honestly believe the whole "starvation mode" myth.)
Here is one article by Adam Bornstein discussing fasted cardio: bornfitness.com/understanding-fasted-cardio-fat-loss/ I don't know if the same applies to weight training in a fasted state.
Also, the person making the claim (in this case fasted cardio burns more fat) is the one that should be responsible for providing proof, not the person rejecting the claim.0 -
IF isn't a diet at all. You should not think of it as one. It's simply an eating schedule. I practice it during weight loss phases but tend not to use during bulking phases. Fasted training DOES NOT burn additional body fat compared to fed training. This is a MYTH that has been debunked for some time. Fat loss is determined by the size of your calorie deficit. Fasting does not change calories in vs calories out. The real benefits to intermittent fasting are all based on personal preference. For me, I find eating less, yet larger meals to be satisfying and satiating. It's nice to worry about food as little as possible when you are going to be in a calorie deficit. Eating several small meals always made me preoccupied with food and wondering "is it time to eat yet?". With IF I know I'm not going to eat for the majority of my day so I just don't think about it. I also have to cook less frequently and that saves me time. I also work 12 hour night shifts 3x a week. I make my eating time 4pm-12am everyday so that it works on a working day or an off day. If you are thinking about trying IF I always say give it a shot. Best case scenario, you love it and it fits your lifestyle well so you continue doing it. Worst case scenario, you hate it and you can just stop doing it. No harm done. I wouldn't worry about muscle loss anymore than I would on any calorie restriction diet. Keep protein at proper levels and weight train. You should be fine in that respect.if you want to get to 8-10% body fat then you need a calorie deficit, keep protein high (about .6 to .8 grams per pound of body weight), consistent logging and accurate logging, and get on a structured lifting heavy program. If you are new to lifting I would suggest strong lifts, all pro beginner routine etc.
Eating clean has nothing to do with it.
yes, you should get majority of your food from nutrient dense sources, but you can also fill in your day with ice cream, pizza, etc.
also, IF is just a tool for getting into a calorie deficit, and it will not make you burn fat any faster then a traditional diet.
What they said.
IF is just a choice of eating style that works for the individual to keep them in a calorie deficit, or equal calories if you are maintaining or a surplus if you are trying to gain.
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IF is a great tool for fat burning. As memtioned above its not a "fad diet" there is proven science behind it. You can take some BCAA's while fasted if you're really paranoid about burning lbm but will be fine.
You are correct, IF is not a fad diet, it is a eating style.
Please post peer reviewed to support your assertions above.
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What IF will do is allow you to carry a larger deficit than is otherwise "safe", because it increases the rate at which the body can access its stored fat.
So you can, if you want to, lose the same amount of weight, faster, for the same level of LBM preservation.
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What IF will do is allow you to carry a larger deficit than is otherwise "safe", because it increases the rate at which the body can access its stored fat.
So you can, if you want to, lose the same amount of weight, faster, for the same level of LBM preservation.
And, studies to back this up too, please.0 -
This simply isn't true. Please provide proof.What IF will do is allow you to carry a larger deficit than is otherwise "safe", because it increases the rate at which the body can access its stored fat.
So you can, if you want to, lose the same amount of weight, faster, for the same level of LBM preservation.
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Also, the person making the claim (in this case fasted cardio burns more fat) is the one that should be responsible for providing proof, not the person rejecting the claim.
You are correct, I should have noticed that post's assertions and requested the same from them. Point well taken.
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The word "fat" doesn't appear in the laws of thermodynamics so that's a bit feeble. The effect of fasted exercise on substrate utilisation would be a more fertile search area.0
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This simply isn't true. Please provide proof.What IF will do is allow you to carry a larger deficit than is otherwise "safe", because it increases the rate at which the body can access its stored fat.
So you can, if you want to, lose the same amount of weight, faster, for the same level of LBM preservation.
It googles - knock yourself out - it's not my job to convince anyone of anything. Especially on an anonymous chat board where most people are just picking food fights anyway.
Believe what you like - it's all the same to me.
:drinker:
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It's not a matter of belief, it's a matter of facts. You made a claim and rather than provide proof you diverted from the issue by talking about belief and convincing people. I'm not asking to be convinced of something, rather educated. If you can't be bothered to provide proof of claims you make, why make the claim in the first place?
This simply isn't true. Please provide proof.What IF will do is allow you to carry a larger deficit than is otherwise "safe", because it increases the rate at which the body can access its stored fat.
So you can, if you want to, lose the same amount of weight, faster, for the same level of LBM preservation.
It googles - knock yourself out - it's not my job to convince anyone of anything. Especially on an anonymous chat board where most people are just picking food fights anyway.
Believe what you like - it's all the same to me.
:drinker:
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I work in the morning, so I'll go my 10+ hour shift without eating (yes it's tough but it gets easier over time), then I eat between like 4p-9p. Basically I have a 4-8 hour eating time frame, and it's working really well for me. Bonus is that I get to eat like all I want at night, which is when I want to eat most!0
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It's not a matter of belief, it's a matter of facts. You made a claim and rather than provide proof you diverted from the issue by talking about belief and convincing people. I'm not asking to be convinced of something, rather educated. If you can't be bothered to provide proof of claims you make, why make the claim in the first place?
This simply isn't true. Please provide proof.What IF will do is allow you to carry a larger deficit than is otherwise "safe", because it increases the rate at which the body can access its stored fat.
So you can, if you want to, lose the same amount of weight, faster, for the same level of LBM preservation.
It googles - knock yourself out - it's not my job to convince anyone of anything. Especially on an anonymous chat board where most people are just picking food fights anyway.
Believe what you like - it's all the same to me.
:drinker:
It's an anonymous chat board - I'm just sharing my thoughts.
Feel free to consider it an unfounded opinion that should be disregarded - I'm totally fine with that.
:drinker:
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