A bit of help with intermittent fasting and weight lifting/exercising

FeebRyan
FeebRyan Posts: 738 Member
edited November 17 in Health and Weight Loss
I exercise a lot, life is cardio and I work out during the week too.
I would like to do intermittent fasting again because it is a great way to lose weight and I need to lose about two stone really

My plan is to eat in a 4 hour window between 3/4pm - 8pm. Evenings will be difficult but I think I can manage.

Should I eat or drink something before/after weight training? A banana? A protein shake? or just stick with the eat nothing until that 3pm slot?

any advice would be great!

Replies

  • atypicalsmith
    atypicalsmith Posts: 2,742 Member
    CICO - doesn't matter when you eat your calories, as long as they are less than you burn. Whatever works for you. Just as it doesn't matter when you fill up your gas tank, the gasoline won't burn until you use it. You can fill it up a gallon a day or seven gallons a week. As long as you don't use all of the gallons, you're at a deficit.
  • Mr_Knight
    Mr_Knight Posts: 9,532 Member
    FeebRyan wrote: »
    I exercise a lot, life is cardio and I work out during the week too.
    I would like to do intermittent fasting again because it is a great way to lose weight and I need to lose about two stone really

    My plan is to eat in a 4 hour window between 3/4pm - 8pm. Evenings will be difficult but I think I can manage.

    Should I eat or drink something before/after weight training? A banana? A protein shake? or just stick with the eat nothing until that 3pm slot?

    It's up to you, and how your body feels. I do workouts in the morning, fasted. Unless I know I'm going to be burning more than ~600 calories or so (eg going on a 10k run) - then I'll have half a banana or something similarly carb-y.

  • Mr_Knight
    Mr_Knight Posts: 9,532 Member
    edited April 2015
    atypicalsmith wrote: »
    CICO - doesn't matter when you eat your calories, as long as they are less than you burn.

    IF increases the rate at which the body can metabolize stored fat, which allows for either easier adherence to caloric deficits, or creation of a larger deficit, which leads to more rapid weight loss without sacrificing safety.

    It's not necessary, but for those who are comfortable with the eating pattern, there are weight loss benefits.
  • FeebRyan
    FeebRyan Posts: 738 Member
    I typed my work-out schedule in the IF forum so I will copy it here,

    I think from what I've gathered, Having a whey-based shake before or after a work out is acceptable

  • FeebRyan
    FeebRyan Posts: 738 Member
    I am 5'6 and 90kgs
    I've had great successes with 5:2 but havent been doing this for some time

    am planning on starting warrior diet tomorrow, I train a lot

    Mondays PT session + spin session + 2hr MMA session and 7 mile school run
    Tuesdays weights session and lots of cycling
    Wednesdays spin and MMA
    Thursdays active rest
    Fridays PT session + spin + MMA
    Saturdays active rest + weights and jog
    Sunday rest

    should I have a protein shake before I lift? Or simply follow the diet straight?

    Thanks for your help :-)
  • mz_getskinny
    mz_getskinny Posts: 258 Member
    edited April 2015
    I workout in a fasted state....usually eat between 5 and 9. I will occasionally eat something small early afternoon if I feel like I need it. Otherwise just non caloric drinks all day.

    You gotta do what feels right for you. IF shouldn't make you feel weak. If it does? Throw in a protein shake. Or a small snack. You just need to alter it to fit your needs!!
  • vismal
    vismal Posts: 2,463 Member
    Mr_Knight wrote: »
    atypicalsmith wrote: »
    CICO - doesn't matter when you eat your calories, as long as they are less than you burn.

    IF increases the rate at which the body can metabolize stored fat, which allows for either easier adherence to caloric deficits, or creation of a larger deficit, which leads to more rapid weight loss without sacrificing safety.

    It's not necessary, but for those who are comfortable with the eating pattern, there are weight loss benefits.
    There is no evidence that IF increase the rate you metabolize fat. Research shows that is directly related to how much you eat (calories in vs calories out) not when you eat. Even if there was, that doesn't really relate to adherence at all. The reason some people find IF helps with adherence is that they find larger meals more satiating.

    To answer the OP: Fasting isn't magic and doesn't create added weight loss. For that reason, having a protein outside your eating window won't really effect your fat loss results. Whether or not it effects your appetite will vary from person to person so we can't answer that for you. Training fasted then not eating anything for a while might not be the most optimal thing as far as lean mass retention, but it also probably won't make a huge difference in long term results. What you eat (macro nutrient totals for the day) are far, far more important than nutrient timing. Think of what you eat as the 95% and when you eat as the 5% of your results. Don't put all your efforts in to optimizing the 5%. Focus on what will allow you to optimize the 95%. You'll be better off in the long run if you do.
  • maxit
    maxit Posts: 880 Member
    edited April 2015
    vismal wrote: »
    Mr_Knight wrote: »
    atypicalsmith wrote: »
    CICO - doesn't matter when you eat your calories, as long as they are less than you burn.

    IF increases the rate at which the body can metabolize stored fat, which allows for either easier adherence to caloric deficits, or creation of a larger deficit, which leads to more rapid weight loss without sacrificing safety.

    It's not necessary, but for those who are comfortable with the eating pattern, there are weight loss benefits.
    There is no evidence that IF increase the rate you metabolize fat. Research shows that is directly related to how much you eat (calories in vs calories out) not when you eat. Even if there was, that doesn't really relate to adherence at all. The reason some people find IF helps with adherence is that they find larger meals more satiating.

    To answer the OP: Fasting isn't magic and doesn't create added weight loss. For that reason, having a protein outside your eating window won't really effect your fat loss results. Whether or not it effects your appetite will vary from person to person so we can't answer that for you. Training fasted then not eating anything for a while might not be the most optimal thing as far as lean mass retention, but it also probably won't make a huge difference in long term results. What you eat (macro nutrient totals for the day) are far, far more important than nutrient timing. Think of what you eat as the 95% and when you eat as the 5% of your results. Don't put all your efforts in to optimizing the 5%. Focus on what will allow you to optimize the 95%. You'll be better off in the long run if you do.

    This strategy works for other stuff, too :)
  • FeebRyan
    FeebRyan Posts: 738 Member
    I'm not really interested in debates around IF, it has worked for me in the past and I would like to use it again.

    I think by all accounts a protein shake before or after heavy training is acceptable
  • FeebRyan
    FeebRyan Posts: 738 Member
    mz_getskinny wrote: »
    I workout in a fasted state....usually eat between 5 and 9. I will occasionally eat something small early afternoon if I feel like I need it. Otherwise just non caloric drinks all day.

    You gotta do what feels right for you. IF shouldn't make you feel weak. If it does? Throw in a protein shake. Or a small snack. You just need to alter it to fit your needs!!

    Thanks, this is the plan :-)
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