Intermittent Fasting
BR1986FB
Posts: 1,515 Member
Is anyone familiar with IF or has anyone tried it with success?
I'm about to give this a shot starting this weekend. Have been studying Martin Berkhan's work over on LeanGains.com.
My biggest issue is the timing. It sounds like he eats his last meal at 9pm (I'm in bed by then) and trains anywhere from 10am-12pm, eating soon after. This doesn't work for me in that I'm up at 4:30am and off to work soon thereafter not returning until 5:15-5:30pm.
I'm thinking about just eating breakfast, as normal, and then fasting until after my workout which is about 6:30pm (with some BCAA's tossed in there preworkout). This would be roughly 13-14 hours of fasting.
Any experiences or advice regarding IF appreciated....
I'm about to give this a shot starting this weekend. Have been studying Martin Berkhan's work over on LeanGains.com.
My biggest issue is the timing. It sounds like he eats his last meal at 9pm (I'm in bed by then) and trains anywhere from 10am-12pm, eating soon after. This doesn't work for me in that I'm up at 4:30am and off to work soon thereafter not returning until 5:15-5:30pm.
I'm thinking about just eating breakfast, as normal, and then fasting until after my workout which is about 6:30pm (with some BCAA's tossed in there preworkout). This would be roughly 13-14 hours of fasting.
Any experiences or advice regarding IF appreciated....
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I would be curious as to his rationale for fasting at all. Working in fitness and nutrition, the soundest advice we give our patients/clients is to eat every 2.5-3 hours in small amounts. When you go longer than this, starvation mode kicks in and your body will increase cortisol and hold onto fat tissue. This period of fasting also slows down your metabolism which is the exact opposite of what we want to happen when we are training for health and fitness. Not to mention that fact that in time your blood sugar will drop even if you are not a diabetic, not necessarily to unsafe levels, but enough to induce headache and fatigue, and then good luck working out. FOOD IS FUEL!!!0
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http://banks1850-machinations.blogspot.com/2011/02/inaugural-blog-short-and-long-term.html
I've done it a few times. I wouldn't recommend it as a solution for long term success unless you're a glutton for punishment. But it's a decent way to change up your routine every couple of months. As long as you're healthy about it.0 -
You might want to check into IF. It is believed to have TONS of benefits and the "5-6 meals every 2.5 to 3 hours" stuff is starting to lose validity from the recent things I've read. I used to eat like that and was ALWAYS hungry in between meals.0
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http://banks1850-machinations.blogspot.com/2011/02/inaugural-blog-short-and-long-term.html
I've done it a few times. I wouldn't recommend it as a solution for long term success unless you're a glutton for punishment. But it's a decent way to change up your routine every couple of months. As long as you're healthy about it.
Am basically looking at it as a shock to the system/change of pace every now and then.
I've always been of the belief that you can't "spot reduce" but reading some of this stuff on Berkhan's site it sounds like IF could help with the pesky lower ab fat in men which is my achilles heel.0 -
I imagine its good from a self discipline point of view, but i cant imagine being able to do a very good workout while fasting.0
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I imagine its good from a self discipline point of view, but i cant imagine being able to do a very good workout while fasting.
He (Berkhan) recommends taking BCAA's right before the workout which doesn't count against the fast and sounds like it's supposed to fuel the workout. I've had some of my best workouts immediately upon waking after an overnight fast.0 -
Started this today with a 14.5 hour fast. Took some Jack3D, Purple Wraath & yohimbine HCL just prior to the workout and everything went great. Think I know how I'm going to do this now. Have a great day all!0
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Is anyone familiar with IF or has anyone tried it with success?
I'm about to give this a shot starting this weekend. Have been studying Martin Berkhan's work over on LeanGains.com.
My biggest issue is the timing. It sounds like he eats his last meal at 9pm (I'm in bed by then) and trains anywhere from 10am-12pm, eating soon after. This doesn't work for me in that I'm up at 4:30am and off to work soon thereafter not returning until 5:15-5:30pm.
I'm thinking about just eating breakfast, as normal, and then fasting until after my workout which is about 6:30pm (with some BCAA's tossed in there preworkout). This would be roughly 13-14 hours of fasting.
Any experiences or advice regarding IF appreciated....
Hi, I do intermittent fasting the Leangains way, and it's fairly easy, you can move your eating timeframe to suit your schedule. The point is however, to do skip breakfast in your case. If you would break your fast at about 1 PM, the time to stop eating for you would be 7PM. That's his ideal 18 hour fast. I used to fast from 4PM - 8PM, now from 2PM - 8PM. Works fine for me.
For those curious as to why: it regulates my blood sugar and insulin better.0 -
It's too easy.
To start it up:
1) Pick a time that's convenient to lift at (roughly 1 hour of heavy lifting)
2) Do not eat before said time.
3) After lifting, being 8 hour feeding window
4) After 8 hours is up, stop eating (about 2 hours before you go to bed is what most people do)
On Days = Carb Ups
Off Days = CKD essentially.
You lift no less than 2 times a week, no more than 4.
On lifting days, try to lift "fasted" - consumption of ECAAs (Xtend/PW) is HIGHLY encouraged. Although you can have a PreWO Meal a couple hours before hand - but I found better results just with ECAAs.
After you lift, have a quick protein shake. Around 30 minutes-45minutes later eat roughly 75% of your daily calories. Make sure you focus on Protein>Carbs>Fat in that order...don't want too much fat in that PWO meal. Your next two meals should taper down in calories.
This window lasts 8 hours.
Off days. Keep calories at a "cutting" level (below maintenance), focus on Fat>Protein and try to limit carbs. I suggest before breaking fast, do a routine of full body Bodyweight exercises (Pull ups, pushups, air squats) [nothing to failure] just to get a little bit more of a metabolic response.
Again, 8 hours on - 16 hours off.
Rinse repeat
Energy wise: I've been completely fasted (just Xtend PreWO) and have done Heavy Deadlifts and Squats without a hitch. Just stay hydrated...that's the most important part.0 -
Appreciate the input!0
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I do a form of this using spike84. Very similar to IF and the warrior diet. I consume only protien before working out and then eat 75% of my calories post workout in the evening. It is working very well for me.0
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It's too easy.
To start it up:
1) Pick a time that's convenient to lift at (roughly 1 hour of heavy lifting)
2) Do not eat before said time.
3) After lifting, being 8 hour feeding window
4) After 8 hours is up, stop eating (about 2 hours before you go to bed is what most people do)
My issues is that I don't lift until 5:30pm and I go to bed at 8:30-9pm.
I should be able to make this work on non-lifting days. I train weights on Saturday, Monday and Wednesday (kettlebell). I've decided not to fast on Weds and Saturday will be easy stopping eating Friday at about 5:30pm. My issue will be Monday.
The way I see it I will have to eat as soon as I get up (4:30am) and then fast until my workout is done at roughly 6:15pm (with a dose of BCAA's, & Jack3D just prior to workout).0 -
I do Eat Stop Eat and have since December. There have been some posts about ESE here on MFP before.0
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I would be curious as to his rationale for fasting at all. Working in fitness and nutrition, the soundest advice we give our patients/clients is to eat every 2.5-3 hours in small amounts. When you go longer than this, starvation mode kicks in and your body will increase cortisol and hold onto fat tissue. This period of fasting also slows down your metabolism which is the exact opposite of what we want to happen when we are training for health and fitness. Not to mention that fact that in time your blood sugar will drop even if you are not a diabetic, not necessarily to unsafe levels, but enough to induce headache and fatigue, and then good luck working out. FOOD IS FUEL!!!
That is simply not true. There is lots of evidence for the advantage of intermittent short term fasts, and very little for the claimed benefits for eating every 2.5-3 hours. If you have actual studies published in scientific journals like American Journal of Clinical Nutrition or the like showing differently I would like to see them. All I have read shows that there is no evidence that eating say many small meals spread 2.5-3 hours apart has any benefit over say 3 meals a day. Your body does not go into starvation mode if you don't eat for more than 3 hours, and even more than 24 hours will not slow your metabolism at all.0 -
I do Eat Stop Eat and have since December. There have been some posts about ESE here on MFP before.
I second the Eat Stop Eat plug. I have done ESE in the past and it has shown results. I definitely recommend it.0 -
It's too easy.
To start it up:
1) Pick a time that's convenient to lift at (roughly 1 hour of heavy lifting)
2) Do not eat before said time.
3) After lifting, being 8 hour feeding window
4) After 8 hours is up, stop eating (about 2 hours before you go to bed is what most people do)
My issues is that I don't lift until 5:30pm and I go to bed at 8:30-9pm.
I should be able to make this work on non-lifting days. I train weights on Saturday, Monday and Wednesday (kettlebell). I've decided not to fast on Weds and Saturday will be easy stopping eating Friday at about 5:30pm. My issue will be Monday.
The way I see it I will have to eat as soon as I get up (4:30am) and then fast until my workout is done at roughly 6:15pm (with a dose of BCAA's, & Jack3D just prior to workout).
Eat 2 meals during the day, roughly 20% of your calories in each meal. Don't eat 3-4 hours before your workout session. Lift for an hour, (5:30->6:30), go home, etc, etc then have a massive meal. Rest about an hour (7:45 - 8pm ish) go to bed
I'd recommend, instead of a high volume routine, work on a high intensity routine. So higher weights, compound lifts, etc. Looking at your background I don't think that'd be a problem You can work the major groups, then accessorize a bit. Nothing will make IF diets shine like some 'dem heavy Deadlifts and Squats!!! 0 -
It's too easy.
To start it up:
1) Pick a time that's convenient to lift at (roughly 1 hour of heavy lifting)
2) Do not eat before said time.
3) After lifting, being 8 hour feeding window
4) After 8 hours is up, stop eating (about 2 hours before you go to bed is what most people do)
My issues is that I don't lift until 5:30pm and I go to bed at 8:30-9pm.
I should be able to make this work on non-lifting days. I train weights on Saturday, Monday and Wednesday (kettlebell). I've decided not to fast on Weds and Saturday will be easy stopping eating Friday at about 5:30pm. My issue will be Monday.
The way I see it I will have to eat as soon as I get up (4:30am) and then fast until my workout is done at roughly 6:15pm (with a dose of BCAA's, & Jack3D just prior to workout).
Eat 2 meals during the day, roughly 20% of your calories in each meal. Don't eat 3-4 hours before your workout session. Lift for an hour, (5:30->6:30), go home, etc, etc then have a massive meal. Rest about an hour (7:45 - 8pm ish) go to bed
I'd recommend, instead of a high volume routine, work on a high intensity routine. So higher weights, compound lifts, etc. Looking at your background I don't think that'd be a problem You can work the major groups, then accessorize a bit. Nothing will make IF diets shine like some 'dem heavy Deadlifts and Squats!!!
I'm already on the compound stuff. My two non-kettlebell weight training workouts are Crossfit-type workouts that last 20 minutes (on the weights, also do a 15 minute ab session after). These include weighted vest pushups, dips & pullups along with power cleans, squats & deadlifts. I try to keep the workouts as brief, heavy and intense as possible.0 -
I partake in Intermittent Fasting 1 to 2 times per week. I started with 8 hours and worked my way up to a 36 hour fast now.
My eating plan is a fat based plan with moderate protein and low carb so I am never hungry.
I enjoy it and it gives me a lot of freedom when I am away from home so I don't get the urge to stop at Fast Food restaurants and get a bunless burger like I did when I was on Atkins (The Atkins plan recommends eating something at least every 3-4 hours), since switching to a more Paleo / Primal (caveman eating) approach I know longer have blood sugar swings.0 -
I partake in Intermittent Fasting 1 to 2 times per week. I started with 8 hours and worked my way up to a 36 hour fast now.
My eating plan is a fat based plan with moderate protein and low carb so I am never hungry.
I enjoy it and it gives me a lot of freedom when I am away from home so I don't get the urge to stop at Fast Food restaurants and get a bunless burger like I did when I was on Atkins (The Atkins plan recommends eating something at least every 3-4 hours), since switching to a more Paleo / Primal (caveman eating) approach I know longer have blood sugar swings.
Paleo here also.0 -
If eating enough fat and the insulin production is under control - IF gets easy and you will never be hungry.
I did a lot of experimenting.
When doing IF, if I drank green tea and put any sweetener in it (even stevia) I would get hungry (insulin response). If I drank plain tea or green tea, no hunger.0 -
Thanks for the tip on the green tea. This mornings' workout was also fine after an overnight IF.0
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So today is my second attempt at intermittent fasting. Did it for 14+ hours on Monday and was hungry by noon but that went away at about 2pm and I was fine until the time I got home, gulped down some BCAA'S, Yohimbine HCL & Jack3D just prior to workout.
Today has been much easier with no hunger at all. Unfortunately, I can't do it the prescribed way (quit eating at 9pm, train at 11am, etc) in that I train at 5:30pm. I'm only going to do this a few days a week and weekends will be much easier as I train in the morning anyhow.0 -
bump0
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So today is my second attempt at intermittent fasting. Did it for 14+ hours on Monday and was hungry by noon but that went away at about 2pm and I was fine until the time I got home, gulped down some BCAA'S, Yohimbine HCL & Jack3D just prior to workout.
Today has been much easier with no hunger at all. Unfortunately, I can't do it the prescribed way (quit eating at 9pm, train at 11am, etc) in that I train at 5:30pm. I'm only going to do this a few days a week and weekends will be much easier as I train in the morning anyhow.
I never worry about the time frame. I just do the fast as I feel like doing it really. We have to adapt to our "modern" schedules.........
I am doing a 14 hour fast today. I ate breakfast with my husband this morning at 4am and it is now going on 3:00 pm and I am not hungry. I have been drinking a blend of half black and half green tea with lots of ice today, probably over 140 oz by now. :drinker:
I will be eating a nice, large and handsome taco salad when my husband gets home from work this evening, probably around 7pm.0 -
This intermittent fasting thing is growing on me. Think I'm going to make it a daily thing. I really don't miss lunch.0
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Awesome!!! Mine is more of a fast from supper to lunch the next day. I hate eating breakfast!!!0
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I really haven't had an issue with my workouts either...even after a 17 hour fast. I do take the BCAA's, Yohimbine HCL & Jack3D right before training but that's it. Haven't bonked or been dizzy at all and these are heavier compound lifts.0
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BUMP - LEARNING!0
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I really haven't had an issue with my workouts either...even after a 17 hour fast. I do take the BCAA's, Yohimbine HCL & Jack3D right before training but that's it. Haven't bonked or been dizzy at all and these are heavier compound lifts.
When I do my workout fasted, I notice no difference from fed. I may even have more energy, but overall it just seems the same. I do Eat Stop Eat, so don't do the Leangains approach of BCAAs and all the rest. I might try it someday, but right now I don't think so.0 -
I am doing a 24 hour fast tomorrow. I am trying to work my way back up to a full 36 or 48 hour fast again.0
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