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Intermittent fasting

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Bazzar said:
Im not complaining, im stoked, but the actual fat loss around my body doesnt match up with the scales. If i wasnt in a position to weigh myself i would swear i have lost 8kgs.
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Weight is all realtive.
Maybe you've gained muscle (+ weight) and lost fat (- weight)
Are you lifting??


I dunno disregard scales and go for aesthetic look

Me and my mate are both around 96 and 197 cm but id take his physique over mine at the moment, more muscle mass and less fat
(although I'll destroy him when i finally hit a bulk)


Anyway just keep working
 
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Thanks to 4 weeks of calorie deficient intermittent fasting
 

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FlowersByIrene said:
Weight is all realtive.
Maybe you've gained muscle (+ weight) and lost fat (- weight)
Are you lifting??


I dunno disregard scales and go for aesthetic look

Me and my mate are both around 96 and 197 cm but id take his physique over mine at the moment, more muscle mass and less fat
(although I'll destroy him when i finally hit a bulk)


Anyway just keep working
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I only lift around 20-25%, and half of that is legs as im 9 months in from both knees being operated on, and the rest is hard cardio. Also with boxing I do a slightly modified version of Freddie Roach`s 5kg arm/shoulder weight workout 3 times a week. Thats a killer. (Im also in the process of buying a Burn Machine, I use it on occasions at the gym and their isnt a tougher arm/shoulder workout on the planet, cant wait to get it.)

I see where you are coming from with the scales, its just i see this as a strange by product of IF.

In all the years of exercise/healthy food, i have never dropped clothes sizes and maintained a similar weight. Just weird, but good.
 
That is an inspiring effort showdownhero :thumbsu:

I did my first 24 hour fast today since before christmas; also haven't swam in that time. Things have been pretty crazy but am ready to settle back into a good routine again.
 
nicky said:
That is an inspiring effort showdownhero :thumbsu:

I did my first 24 hour fast today since before christmas; also haven't swam in that time. Things have been pretty crazy but am ready to settle back into a good routine again.
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Thanks mate. I'm not stopping yet either, I'll try and make it down to 15ish% body fat an then go recomposition. 3000 cals (+20%) on workout days (high carb) and 2000 cals (-20%) on rest days (high fat).
 
nicky said:
That is an inspiring effort showdownhero :thumbsu:

I did my first 24 hour fast today since before christmas; also haven't swam in that time. Things have been pretty crazy but am ready to settle back into a good routine again.
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I've seen it work easily and effectively for so many different types of people that it constantly amazes me why everyone isn't doing it to some degree. IF is so much easier, cheaper, healthier and less suffering than all the Jenny Craig, Weight Watchers, Atkins etc

The only thing I can put it it down to is that because there is no money in it, so no one in the media is talking about it.
 
Not sure if this has already been posted

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Awesome information however a couple of errors


  • I don't think Berkhan has advocated BCAA consumption except for fasted training.
  • This states intensive cardio isn't advised in a fasted state. From everything I've read Berkhan doesn't advise (i.e prohibits his clients from partaking in) any intensive cardio during periods of calorie deficiency. As he says "Only do low intensity steady state cardio, such as walking or similar activities with a low perceived rate of effort." Or risk spiking your cortisol and having water retention issues.
  • I haven't read anywhere that fasted training is optimal for fat loss

Also whilst their information regarding calorie and macro nutrient cycling is accurate, it's a little simplistic. This site provides better detail and customisation options.
 
does anyone know what the threshold is for kilojule/calorie intake that will 'break' your fast (spike insulin enough to end fasted state)

haven't really found anything solid but have heard numbers from 5-10 calories (10 breaking the fast)
 
BroughtonMid said:
does anyone know what the threshold is for kilojule/calorie intake that will 'break' your fast (spike insulin enough to end fasted state)

haven't really found anything solid but have heard numbers from 5-10 calories (10 breaking the fast)
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I have read around 40 (as in 10G BCAA) but i have also read on 3 occasions that any calories, especially sugar and sugar substitutes stir gut activity and thats enough to activate the pancreas which starts producing insulin.

And insulin is one of the things that IF is aimed at keeping to an absolute minimum during fasting, the other is keeping your digestive tract totally empty for as long as possible enabling energy to be taken solely from fat cells.

I just made my own rule and i stick to it 100% from day one. No food what soever before 2pm and after 8pm. If by chance i have to go past 8 (even for a few beers) and i am aware before i break the days fast, i will delay it until around 6pm, that way still trying to keep the fasting period to 18 hours.
 
I am giving the warrior diet a go for the week, have been using this formula since Saturday afternoon and surprisingly not to hard, I have previously used the leangains method. Although i am feeling a bit hungry right now and trying to hang out until midday. Due to working 7am to 4pm working out in a fasted state is not viable, it means i would have to eat late at night and fast all day at work. So either doing leangains or warrior method i don't eat before midday and either finish eating by 8pm (for lengains) and 4 pm (for warrior diet).

I had footy training last night i had "dinner" by 4pm last, started training at 6:30 pm, trained to 8:30 and my next meal will be around midday today. I didn't find a lack of energy at training and tonight i will probably do a 45 minute lifting session at the gym, i will again eat between midday and 4 pm. In the mornings i have 5mg of BCAA and will have some more before and after my gym session. I weighed myself sunday morning around 81.5kg, weighed in this morning at 79.1 kg, see how i finish up next sunday morning. But definitely will keep incorperating fasting into my lifestyle.

For any footy nuts out there fasting during the season, what are your thoughts?

I have been thinking the best time would be between Tuesday and Thursday nights, as saturday after the game and sunday/monday need food to aid recovery and of course don't want to fast Thursday/Friday before a game.

I would do something like this....

Tuesday - Dinner around 4 pm before training
Wednesday - Fast until midday and last meal by 4pm
Thursday - Fast until midday and back into normal eating routine
 

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saj_21 said:
For any footy nuts out there fasting during the season, what are your thoughts?
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To put it bluntly - It's ****ing stupid.

Read the above graph - Maintenance and fat loss are mentioned. With Football you want to be improving yourself.
 
ThePezDispenser said:
To put it bluntly - It's ******* stupid.

Read the above graph - Maintenance and fat loss are mentioned. With Football you want to be improving yourself.
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Isn't it a bit impractical to continue to improve from a physical point of view in season? (i.e. unless you have an extended layoff, not many players will improve run times or lift more?) I don't see how it would be much of an issue, as long as your eating window is placed around times maximise performance and that you get in what you need.
recall bachar houli fasting due to ramadan (abliet it's not the whole season)
 
ThePezDispenser said:
To put it bluntly - It's ******* stupid.

Read the above graph - Maintenance and fat loss are mentioned. With Football you want to be improving yourself.
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Fair enough, it wouldn't be week in week out, maybe every 3rd week. For me the health benefits of doings this every 3rd week would outweigh any negative affects of fasting for 20-24 hours. I may just experiment with a 24 hour fast from Tuesday afternoon to Wednesday afternoon.


BroughtonMid said:
Isn't it a bit impractical to continue to improve from a physical point of view in season? (i.e. unless you have an extended layoff, not many players will improve run times or lift more?) I don't see how it would be much of an issue, as long as your eating window is placed around times maximise performance and that you get in what you need. recall bachar houli fasting due to ramadan (abliet it's not the whole season)
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Fasting would be apart of maintenance as opposed to improving during the season no doubt, the simple fact of fasting for 24 hours in the middle of the week to give the body a break from digesting food and all the other bodily functions that go with it. For mine only way to find out if it works or doesn't is to give it a go.
 
BroughtonMid said:
recall bachar houli fasting due to ramadan (abliet it's not the whole season)
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Just checking his basic game stats during Ramadan

2011 Rounds 20-23 Fasting in every game.

Time (Fasting) - Disp - Mark - Goal - Tackle
(Non Ramadan)
2.10pm, (F) R17 - 30, 12, 0, 3.
1.10pm, (F) R18 -20, 5, 0, 1.
R19 -DNP

Ramadan -
2.40pm, (F) R20 - 23, 4, 1, 2.
2.10pm, (F) R21 - 32, 5, 1, 2. (3 Brownlow)
4.40pm, (F) R22 - 10, 2, 0, 2.
12.40pm (F) R23 - 20, 6, 0, 3.

2012 Rounds 17-20 Fueled up in two games.

Time (Fasting) - Disp - Mark - Goal - Tackle.
(Non Ramadan)
2.10pm, (F) R15 - 27, 6, 0, 3.
4.40pm, (F) R16 - 21, 10, 0, 0.

Ramadan -
3.15pm, (F) R17 - 10, 3, 1, 4.
7.40pm, (NF) R18 - 17, 3, 0, 5.
7.40pm, (NF) R19 - 20, 7, 1, 4.
3.15pm, (F) R20 - 25, 7, 0, 4.

Just a basic analysis, it appears to affect his 2012 more than 2011, but as overall years go 2012 (=10th B&F) compared to 2011 (4th B&F) shows its probably more to do with overall form.
 
Re. above - It's Feb of course you need to be improving. Even during the season you should be attempting to improve.

Re Bachar - 1 or 2pm games aren't really in a fasted state. During winter you would be allowed to eat right up until at least 7am.
 

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I am giving this a go for he next month... one 24-hour fast per week.

Last meal was last night at 9pm. So far today one cup of green tea, one espresson, 500ml of water.

Due for a HIT workout (boxing tonight) tonight.

Should I be consuming anything before this workout?
 
IAMDASH said:
I am giving this a go for he next month... one 24-hour fast per week.

Last meal was last night at 9pm. So far today one cup of green tea, one espresson, 500ml of water.

Due for a HIT workout (boxing tonight) tonight.

Should I be consuming anything before this workout?
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Strong black sugarless coffee is what i have.
 
IAMDASH said:
I am giving this a go for he next month... one 24-hour fast per week.

Last meal was last night at 9pm. So far today one cup of green tea, one espresson, 500ml of water.

Due for a HIT workout (boxing tonight) tonight.

Should I be consuming anything before this workout?
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Nice. 24 or 36 hour fasts are still the most effective bang for ya buck, IMO.

As far as doing HIT fasted, may try having a pre-work out drink or couple of No Doz. I found either really effective for fasted cardio.
 

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