Intermittent Fasting

pallavnarang92

Alright guys, its time to talk about it finally! I've been reading about it seen people try it and loose fat and build good muscle mass and I'm planning to start it as well.
Personally, I am a strong non believer of 'Diets' I think all diets are temporary. Its the lifestyle change that gives transformation.
My primary goal is to lose fat which I am doing constantly from over a year and a half and still have around 20 Kgs to go (60Kgs down). I strength train with heavy weight during the so called bulk (cause technically I dont bulk up like usually guys would - carbs are relatively low and protien is high) low reps.
During the cut medium weights, high volume, fasted cardio (HIIT/Moderate intensity, I shuffle it up)
Intermittent fasting goals would be:
Waking up at 6am and have a cup of coffee
Straight up cardio (Low intensity-45 mins)
Any kind of fruit at 11am
Lunch at 1 pm (15 hours fast to be insulin insensitive, given I sleep at 10pm)
Then meals every 3 hours as per my Macros and hitting those macros everyday.

I am confused about :

1. When should I strength train?
2. Will a 15 hour fast (Including 8hours of sleep) will cause breakdown of muscle?
This schedule is very convenient for me as I have my college as well so meal times are pretty decent and can be followed easily (with advance prep)
Thanks in advance guys! I'm not an expert but I know what works. Its simple, stay on a deficit to loose weight while hitting those micro and macro nutrients (100-400 caloric deficit) cause a drastic deficit slows dowm my metabolism which slows down the fat burn.
Do share your thoughts!

rybo

I eat 2 meals and strength train between them. Your fruit breaks your fast. Not lunch.
You won't lose muscle with following a 15 hr fast. Any muscle lost will come from a big caloric deficit and/or not enough protein.

adil2047

Hey P! Just started IF 2 weeks ago! Headaches and cravings the first couple of days but nothing that a good cup of coffee/tea can't fix. This is a game changer for me in terms of simplicity and noticeable gains... Ihave energy and sharp focus all throughout the day and in calorie deficit and fat burning mode all the time. I started at 245lbs... I'm at 235, working my way to 200 hopefully before the end of summer. I just do 30-45m of HIIT training daily 4-5 times a week. IF is 16/8 my window is 11-7 where I eat 3 meals! You have to be on a caloric deficit everyday (I consume 1500 Cal daily, cheat day on Sunday 3000cal). To answer your questions 1. Train after you break your fast and before your biggest meal (I'm assuming that this will be an afternoon workout for you based on your schedule). 16 hrs fast will not cause a breakdown of muscle (it does for me a bit because of the 1500cal I consume but I'm ok with that) as long as you consume 1gr of protein per your lean body weight. Cardio on a fasted state is amazing but I switched to HIIT/tabata workout which are more fun and burn all day long!!! I strongly suggest you go on Facebook and join the "intermittent fasting" group, there is about 20k members with daily motivation + tips. I thought all my life that 5-6 meals a day were necessary to achieve the results you wanted... *kitten*! Long live Fasting!!! All the best of luck and please join the group! Cheers