Intermittent Fasting FAQ
chrisdavey
Posts: 9,834 Member
Firstly, for fat loss/physique changes calories in vs out is what matters MOST.
Please read this on how to calculate an estimate of calories/macronutrients you require.
http://www.emma-leigh.com/basics_calorie_needs.html
What types of food can you eat? Read this (and use you're common sense
)
http://forum.bodybuilding.com/showthread.php?t=133634471
LEAN GAINS FAQ (16/8 men or 14/10 women)
http://examine.com/leangains-faq/#summary13
Calorie cycling calculator that can be used for LG style. (Cal/carb cycling is not a requirement)
http://www.1percentedge.com/ifcalc/
http://www.fast-5.com/
Free E-Book
(daily fasts 19/5)
http://eatstopeat.com/
(once or twice weekly 24hr fasts, normally dinner to dinner)
VERY good E-book on the different types of IF and who they would suit.
http://www.precisionnutrition.com/intermittent-fasting
What kind of exercise should you do?
Well if you're goal is to look good naked then focussing on maintaining LBM is the key ie. resistance training. I recommend starting strength, stronglifts 5x5 or New Rules of Lifting for beginners. Please get you're form checked by someone knowledgable.
Can I still do cardio?
Yes you can! Cardio is obviously good for cardiovascular health (resistance training also helps this) and can help you create you're calorific deficit if you are trying to lose fat.
How do I lose fat and retain LBM?
calorie deficit (depending on current BF%, larger people can have larger deficits)
1g/lb of LBM minimum protein
.35g/lb of bodyweight minimum fat
Regular resistance training (compound lifts, increasing weight each workout)
whatever cardio exercise you enjoy
Can I drink coffee, water, diet soda during fasting or chew sugar free gum?
Yes. Upper limit of 50cals during fasting. This means, black coffee not a starbucks espresso!
Do I have to do fasted workouts?
NO! There may be some benefits to a fasted workout but it isn't for everybody. Fit you're exercise into you're schedule whenever you can. It's more important to JUST DO IT!
If I do fasted workouts, do I HAVE to take BCAAs?
No, studies have shown that as long as you're daily protein intake is sufficient then they are not required. You still could for some extra catabolism insurance if you like.
Can I use IF to bulk?
Yes. Cals in vs out is what matters most so as long as you can hit a calorie surplus it is fine.
Please read this on how to calculate an estimate of calories/macronutrients you require.
http://www.emma-leigh.com/basics_calorie_needs.html
What types of food can you eat? Read this (and use you're common sense
)http://forum.bodybuilding.com/showthread.php?t=133634471
LEAN GAINS FAQ (16/8 men or 14/10 women)
http://examine.com/leangains-faq/#summary13
Calorie cycling calculator that can be used for LG style. (Cal/carb cycling is not a requirement)
http://www.1percentedge.com/ifcalc/
http://www.fast-5.com/
Free E-Book
(daily fasts 19/5)
http://eatstopeat.com/
(once or twice weekly 24hr fasts, normally dinner to dinner)
VERY good E-book on the different types of IF and who they would suit.
http://www.precisionnutrition.com/intermittent-fasting
What kind of exercise should you do?
Well if you're goal is to look good naked then focussing on maintaining LBM is the key ie. resistance training. I recommend starting strength, stronglifts 5x5 or New Rules of Lifting for beginners. Please get you're form checked by someone knowledgable.
Can I still do cardio?
Yes you can! Cardio is obviously good for cardiovascular health (resistance training also helps this) and can help you create you're calorific deficit if you are trying to lose fat.
How do I lose fat and retain LBM?
calorie deficit (depending on current BF%, larger people can have larger deficits)
1g/lb of LBM minimum protein
.35g/lb of bodyweight minimum fat
Regular resistance training (compound lifts, increasing weight each workout)
whatever cardio exercise you enjoy
Can I drink coffee, water, diet soda during fasting or chew sugar free gum?
Yes. Upper limit of 50cals during fasting. This means, black coffee not a starbucks espresso!
Do I have to do fasted workouts?
NO! There may be some benefits to a fasted workout but it isn't for everybody. Fit you're exercise into you're schedule whenever you can. It's more important to JUST DO IT!
If I do fasted workouts, do I HAVE to take BCAAs?
No, studies have shown that as long as you're daily protein intake is sufficient then they are not required. You still could for some extra catabolism insurance if you like.
Can I use IF to bulk?
Yes. Cals in vs out is what matters most so as long as you can hit a calorie surplus it is fine.
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Replies
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Yes. Here I can bump it 0
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On the BCAA issue, I was interested to read that on the Leangains site he recommended BCAA supplementation before and after workouts if working out in the morning in a fasted state. Not that this was essential, but recommended.
I was looking into IF as an option, but worried about the hunger getting a bit much as I have little chance to workout any time other than early mornings. I'm pretty sure taking BCAA's will not have any effect on hunger, and I'm usually hungry within 20 mins of my workout so waiting another 5 hrs probably isn't going to work :P0 -
very nice summary
thanks 0
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