Intermittent Fasting Support Group?

I do once week. usually happens from Friday to Saturday.

I would tend to agree except (1) it's hard as hell for me to gain muscle and I'm terrified of losing it, anecdotal science or not, (2) Xtend isn't that expensive, and (3) watermelon Xtend is delicious.

Lol. Xtend watermelon is amazing....also cures the monotony of plain water.

Watermelon is outstanding. I also like Purple Wraath but it's much more expensive than Xtend.

I use both depending on what I feel like and cost-wise it actually works out about the same. So really it's whichever one you prefer taste-wise.

Do you eat your exercise Calories back?

Yes, although I don't think of it in those terms. Borrowing one of my prior posts:

"Let's say your resting metabolic rate (RMR) is 1,800 calories. That means, if you lay in bed all day and did ABSOLUTELY NOTHING your body would need 1,800 calories to maintain its current level of functionality. Now, most of us don't have that luxury () -- we work! We walk around, we jog to catch buses, and we workout and bust our butts at the gym! That means your calorie requirements INCREASE.

So 1,800 becomes (for example) 2,100. That means, given your daily requirements, you would need 2,100 calories to maintain the same level of muscle/fat.

Now, you're trying to lose fat. So you need to have a caloric deficit... let's say a daily deficit of -500 (which would give you a healthy fat/weight loss of ~1 lb/week). So 2,100 becomes 1,600.

And that's how you end up at 1,600 as your daily target."

Is there a specific time to have a big meal or not? Eg first meal after fast.

Biggest meal should be your post-workout meal. HOW big it is depends on which LeanGains schedule you follow.

What is the optimum time to workout? During fast? In the 8hr eating window?

I do my workout at the very beginning of the hour eating window (around 5-6 pm). I train "fasted" with the exception of BCAAs (either Xtend or Purple Wraath). And then I eat 99% of my calories for the day in my post-workout and bedtime meal.

On nonworkout days I usually split my calories into 3 smaller meals. One around 3:00-4:00 p.m. consisting of 30-40% of my calories, my regular post-workout one around 8:00 p.m. and then the remainder at bedtime.

Do you eat more on workout days? If so, how much?

Yes, approximately 300-400 calories more on workout days, due to eating 200g or more of carbs (while on nonworkout days I keep carbs around 80-100g) on workout days.

Thought I would mention for anyone wanting to try this, if you find it hard or unbearable to go that long without food, drink a low carb protein drink to get you through. As your body gets more used to the fasting you can eliminate the shake if you would like. It took me a while to adjust but the protein helped me.

have never heard of this. am curious though... to know if it works and if it's safe.

Ok, I'm on day 3 of IFing, and so far so good! I'm finding it so much easier to stay within my allotted calories. Hopefully this will bust me through my plateau...

A question to ye who exercise: how do you fit it in to IF? I've been slacking off with exercise lately, but one thing at a time I think.

Also, with ESE, do your overall weekly calories stay the same? Or do you have a larger deficit when you fast that one day. I.e.if I were to try that one day this week, do I eat MORE in the days surrounding the fast day?

Only 3 hours to go!

I don't try to make the calories up. My little fast goes Friday to Saturday night and workouts are never on those days anyways. Usually yard work or snowboarding on Saturday. I consider it a break for my digestive system and figure no reason to give it extra work making up calories.

Finally bit the bullet. I had been fasting from about 5am to 7:30pm, daily. I wanted to do it the "proper" LeanGains way so I worked out this morning at 4:30am to get it done. Let me tell you, 350 lb squats for reps (StrongLifts5x5) that early is NO fun. LOL...Last meal was about 7:30pm last night so I won't be eating until around noon. Glad the workout is done in that it's supposed to be 95-98 degrees here in Ohio today. Think I'll be doing my workouts in the AM from now on.

Fasting today. I have been really munchy the last few days, and I figured I would do a fast day today to see if that breaks me out of it. So far so good, when I have gotten hungry water seems to do the trick.

I have been reading all of your posts and am extremely intrested in trying IF. I am going to give it a go this week starting out with the lean gains approach. I have a hit a wall in my weight loss and I think this is just the thing that I need. Thanks to you all for you motivation

if that is you currently in your profile pic, you are way done! You look very skinny!

The best thing I have read about what fasting does is Eat Stop Eat by Brad Pilon. He gets into much of what goes on when you fast. Part of it is that your body really starts burning fat when in the fasted state, but the better explanation is found in the book.

Hmm, forgot my lunch today and have a chiro appt, so I'm just gonna make this an impromptu IF day. I signed up at Brad Pilon's website for his updates and articles, and have been getting daily e-mails from him. Hope to spend a little $$ and get his book soon..... I really like his attitude....

The best thing I have read about what fasting does is Eat Stop Eat by Brad Pilon. He gets into much of what goes on when you fast. Part of it is that your body really starts burning fat when in the fasted state, but the better explanation is found in the book.

Thanks !!! I will definitely look into getting that book !!

just recently heard about Intermittent Fasting and am really considering doing it along with my Atkins. Im only afraid that i will not be able to make it because i have tried cleanses and fasts before and found that i was always hungry. how do you get over the hunger??

Lots of water.