Intermittent Fasting Schedule

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miguelv06
miguelv06 Posts: 17
in Food and Nutrition
Im trying to loose weight and some one recommended IF.. So im 25, 250lb, 5'11 34% body fat i believe. So here is my current schedule

Wake up: 7:00am
Work: 8:00am-5:00pm
Lunch: noon
Gym: 5:30 to 6:30pm-7:00pm
Get home 30 min after gym time
Go to bed at midnight

Can any one help me make a IF schedule? I have BCAA and protein shakes but not sure what time to take them..

Tentative schedule (will update it based on your responses)

07:00am: I wake up
08:00am: I go to work
12:00pm: I eat my first meal (25% of my calories)
04:00pm: Drink Protein Shake
05:00pm: Drink BCAA water bottle
05:30pm: I work out
08:00pm: Drink BCAA water bottle , and eat big meal

Replies

  • Wookinpanub
    Wookinpanub Posts: 635 Member
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    I am interested in any advice as well. I have dieted since March and would sporadically fast when the mood strikes. Feel great afterwards.

    As far as your schedule, I would worry about eating a big meal at 8 PM but I am in bed by 930 usually.
  • jquijas
    jquijas Posts: 222 Member
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    My best advice is to go to the group Intermittent Fasting. I am in that group, you will get proper support and advice there. Chances are on this thread you will probably get a lot more negative talk about IF than you would positive. WIth that being said here is my IF schedule I follow 16:8

    5am wake up
    6am workout
    1pm first meal
    eat until 9pm
    I don't have a set eating schedule I just make sure my first meal is a salad usually with chicken to break the fast, and then I eat every hour or so until I have reached my goal, but I do usually try to eat my last meal as close to 9 as possible. This helps me for my early morning workout.
  • thavoice
    thavoice Posts: 1,326 Member
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    I IF on the 4:3 system.

    730pm Sun night - 730 or so pm monday night: Fast. (up to 500 calories)
    8pm mon-8pm tues. TDEE of up to 2400 caloreis.
    8pm tues-8pm wed. Fast.
    8pm Wed-8pm Thur. TDEE up to 2400 calories.
    8pm thur-8pm Fri. Fast.
    8pm fri-8pm sat. TDEE.
    8pm sat-88pm sun. TDEE>

    REPEAT.

    That is what I do now as I lose 41 lbs from Mar 16-July 1. For the first half I ate at my BMR for 3 of the eating days, and one day at my TDEE. That made it go faster, and also made that TDEE day seems like a cheat day as 2400 when you were eating 2000 seems like heaven so it was win win.

    You can play around with your times all you want and stay with the 24 hour fasting. The guy in Eat. Stop. Eat said he worked best doing the 2pm-2pm cycle.
  • jquijas
    jquijas Posts: 222 Member
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    That is Monster!!!! How hard was it to adjust to that? Were you able to do the full 24 with nothing or did you end up eating those 500 calories? Congrats on the loss, that program seems brutal to me!
  • miguelv06
    miguelv06 Posts: 17
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    ya that looks hard
  • ladyluch99
    ladyluch99 Posts: 264 Member
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    Have you tried JUDDD? I recently found it and am on my second week of it. I haven't weighed in yet but I definitely feel a difference in the way my clothes are fitting. It's also a form of IF. There are some support groups on here as well. It's also known as the Alternate Day Diet. You should check it out if you haven't already.
  • Laurenloveswaffles
    Laurenloveswaffles Posts: 535 Member
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    I wake up at 4:30 am, I don't eat until 12pm and then I eat until 6pm, then it starts over again.
  • jasonctyler
    jasonctyler Posts: 40
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    I'm not a part of any group but basically, I eat 1 hour before my first workout (usually around 11am) netting 75% of my daily calories before 3pm, and nothing after 7pm so I eat between 8 hours a day and fast 16.
  • miguelv06
    miguelv06 Posts: 17
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    Maybe ill should go like this:

    07:00am: I wake up
    08:00am: I go to work
    12:00pm: I eat my first meal
    04:00pm: Drink Protein Shake (not sure on this)
    05:30pm: I work out (gym)
    08:00pm: Eat big meal

    or

    07:00am: I wake up
    08:00am: I go to work
    12:00pm: I eat my first meal
    05:00pm: Drink BCAA water bottle
    05:30pm: I work out (gym)
    08:00pm: Eat big meal
  • mcanavan05
    mcanavan05 Posts: 210 Member
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    following for later tonight..
  • MityMax96
    MityMax96 Posts: 5,778 Member
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    Im trying to loose weight and some one recommended IF.. So im 25, 250lb, 5'11 34% body fat i believe. So here is my current schedule

    Wake up: 7:00am
    Work: 8:00am-5:00pm
    Lunch: noon
    Gym: 5:30 to 6:30pm-7:00pm
    Get home 30 min after gym time
    Go to bed at midnight

    Can any one help me make a IF schedule? I have BCAA and protein shakes but not sure what time to take them..

    Tentative schedule (will update it based on your responses)

    07:00am: I wake up
    08:00am: I go to work
    12:00pm: I eat my first meal (25% of my calories)
    04:00pm: Drink Protein Shake
    05:00pm: Drink BCAA water bottle
    05:30pm: I work out
    08:00pm: Drink BCAA water bottle , and eat big meal

    Since you are doing a meal at 12pm, I don't know if the BCAA's are needed as much....your call there though.
    I would skip the 8pm BCAAs and just do your big meal then. Primarly Carbs, with protein, little fat.
  • MityMax96
    MityMax96 Posts: 5,778 Member
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    ultimately though, if you do IF, you need to find windows that work for you.
  • Laurenloveswaffles
    Laurenloveswaffles Posts: 535 Member
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    Maybe ill should go like this:

    07:00am: I wake up
    08:00am: I go to work
    12:00pm: I eat my first meal
    04:00pm: Drink Protein Shake (not sure on this)
    05:30pm: I work out (gym)
    08:00pm: Eat big meal

    or

    07:00am: I wake up
    08:00am: I go to work
    12:00pm: I eat my first meal
    05:00pm: Drink BCAA water bottle
    05:30pm: I work out (gym)
    08:00pm: Eat big meal

    If that works for you, then do it. I only start my window at 12 because that's when I take my lunch break.
  • miguelv06
    miguelv06 Posts: 17
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    thanks, ya those 2 would work. Just not sure if i should i eat before my work out
  • MityMax96
    MityMax96 Posts: 5,778 Member
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    thanks, ya those 2 would work. Just not sure if i should i eat before my work out

    If you can space out your meal, so that you eat around 12, and then workout at 530, I would say do that.
    Make the window >3 hours....try 5 if you can.
    That is what I would if that were my schedule I had to work with.

    And calories should be about 25%
    So carbs, moderate protein, and very little fat....
    like grilled chicken, broccoli and rice or sweet potato

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