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Intermittent fasting

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Been really considering doing this. Might do a 24hr fast from 8:30am today and then train fasted tomorrow morning. Is this a good way to see if IF is for me?

Just as an idea, could you guys help me out with my schedule? I work the typical 9-5 in an office so timing of meals won't be an issue. I always train fasted in the morning anyway, so I am halfway there.

Would this be the best way?

7am to 8am - Train fasted.
12-8PM - Eating Window.

Thoughts? Critique?
 

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middy said:
Been really considering doing this. Might do a 24hr fast from 8:30am today and then train fasted tomorrow morning. Is this a good way to see if IF is for me?

Just as an idea, could you guys help me out with my schedule? I work the typical 9-5 in an office so timing of meals won't be an issue. I always train fasted in the morning anyway, so I am halfway there.

Would this be the best way?

7am to 8am - Train fasted.
12-8PM - Eating Window.

Thoughts? Critique?
Click to expand...
I eat straight after training if im fasted. Youll need it.
 
FlowersByIrene said:
I eat straight after training if im fasted. Youll need it.
Click to expand...

I think I can hold off for a little bit, maybe not until 12, but one of the main reasons is also that I don't want to mess up being able to eat and cook with my gf at night. If I ate straight after training, I'd have to have my last meal far earlier in the afternoon.
 
It's all about your goals.

I wouldn't recommend this type of 'lifestyle' for anyone playing footy and weight training.
 
ThePezDispenser said:
It's all about your goals.

I wouldn't recommend this type of 'lifestyle' for anyone playing footy and weight training.
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Would never have tried back in my playing days. I'm an agent/scout so I'm not playing sport other than my weight training and running during the week. All weekend is spent watching the games anyway so the hunger issues then won't be an issue.
 
middy said:
Would never have tried back in my playing days. I'm an agent/scout so I'm not playing sport other than my weight training and running during the week. All weekend is spent watching the games anyway so the hunger issues then won't be an issue.
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Going into my 9th week and i am never hungry, train twice a day and have energy like i was 15 years younger.
 
middy said:
So what are your thoughts on my proposed training/eating schedule?
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going 4 hours after training without eating is not optimal.

If I were you I'd do 10hr eating eating window 6 days a week if you want to have dinner with your girlfriend at 8PM and then once ( or twice if you want to be aggressive)a week do a 24 hour fast.
 
evo said:
going 4 hours after training without eating is not optimal.

If I were you I'd do 10hr eating eating window 6 days a week if you want to have dinner with your girlfriend at 8PM and then once ( or twice if you want to be aggressive)a week do a 24 hour fast.
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Right. So my eating window will be from 10-8 each day and lets say I fast every Sunday or Monday? I'm 23hrs into my first fast and am about to hit the gym. Was a battle at times, but even if I don't stick with IF, the fast was well worth it.
 

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middy said:
Right. So my eating window will be from 10-8 each day and lets say I fast every Sunday or Monday? I'm 23hrs into my first fast and am about to hit the gym. Was a battle at times, but even if I don't stick with IF, the fast was well worth it.
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yeah, eat 10-8 each day.

24 hour fast are good man. You'll find that you should consistently lose 1lb every time you do one if you are working out fasted as well.

good luck with it. the first couple of 24 hour fasts are the hardest. After that you learn the pschological tricks that suit you best and then it's a breeze.
 
Just finished my third 24-hour fast.

So far:
- have lost 1.5 kgs.
- benched bigger than I have in quite a long time last week.
- the day after my fast (today), feel absolutely fantastic.
- eating smaller meals all round as a result.
- going to add a second low carb day this week.
- three beers on thew weekend made me terribly sleppy?

I do agree however, that if you are young and playing footy, this is probably not for you. I would never have contemplated this at 28, however a decade on and needing to do something, this is a no fuss diet strategy.
 
FlowersByIrene said:
I eat straight after training if im fasted. Youll need it.
Click to expand...
The moment u eat after fasted cardio is the moment you stop burning fat, the longer you hold off eating the longer you keep burning fat.

I do fasted a.m cardio & don't eat til t time.

Caffeine , carnitine & choline is ideal before fasted cardio.
They release free fatty acids into your blood so they can burnt as energy when no carbs a available.
L-Leucine should be taken pre n post cardio to prevent muscle catabolism.
HIIT is best for fatloss n muscle gain.
 
ablett said:
The moment u eat after fasted cardio is the moment you stop burning fat, the longer you hold off eating the longer you keep burning fat.

I do fasted a.m cardio & don't eat til t time.

Caffeine , carnitine & choline is ideal before fasted cardio.
They release free fatty acids into your blood so they can burnt as energy when no carbs a available.
L-Leucine should be taken pre n post cardio to prevent muscle catabolism.
HIIT is best for fatloss n muscle gain.
Click to expand...
Have you been doing this long and have you seen results?
 
ablett said:
The moment u eat after fasted cardio is the moment you stop burning fat, the longer you hold off eating the longer you keep burning fat.

I do fasted a.m cardio & don't eat til t time.

Caffeine , carnitine & choline is ideal before fasted cardio.
They release free fatty acids into your blood so they can burnt as energy when no carbs a available.
L-Leucine should be taken pre n post cardio to prevent muscle catabolism.
HIIT is best for fatloss n muscle gain.
Click to expand...
Who was talking about cardio
I was talking weights but yes obviousky after cardio you can still hold out.
 

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Bazzar said:
Menshealth, June 2012, pg 54-55 is a good place to start.
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I put about as much faith in Men's Health magazine for dieting and lifting advice as danoz direct infomercials. Never has one publication been filled with more bro-science and bull shit.

I'd prefer to listen to the godfather of intermittent fasting...


Nice job finding all those quotes. Your summary is mostly on point. Perhaps with the exception of the last sentence. It has not been my experience that low intensity cardio on rest days (i.e. 4x/week, <45-60 min/day) has any compromising effect (at all) on strength or muscle retention during dieting.

There's a few reasons for this.

1. Walking does not affect AMPK (which blunts muscle protein synthesis).

Moderate to intense cardio does. Prolonged cardio, i.e. jogging at a good pace for >30 min has the most detrimental effect in this regard.

2. Walking does not stress the CNS. You're saving your nervous system (strength) and performance for the weights, which is crucial for muscle gains and muscle retention. HIIT is very stressful for the CNS. An all out sprint (i.e. HIIT done right) is not so different from a set of 3-4RM squats.

Lifting at a suboptimal capacity starts a downward spiral in my experience. If your nervous system cannot keep up with what your muscles can lift, muscle loss happens as a consequence of never being able to apply adequate stress/perform optimally.

3. Cardio - HIIT in particular - tears up muscle fibers and require repair and recovery, just like a set of squats.

If you're adding 2-3 sessions of HIIT to your 3 sessions of weights, it is almost comparable to adding 2-3 days of weights. Keyword is "almost", I'm obviously not drawing direct comparisons. That's all fine and dandy if you think working out 5-6 days/week is a good idea on a diet. But I don't think anyone - no matter what level of experience - needs more than 3 days a week in the gym when cutting. (Yes, this goes for competitors and beginners alike.)

In conclusion, if conditioning is not terribly important for you, if your goal is really about getting shredded while keeping your muscle, I highly suggest limiting moderate to high intensity cardio on a diet - or ditch it completely. Save it for some other time when your recovery is good and not limited by your diet.

A calorie deficit is a recovery deficit. Avoid deficit spending.
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http://forum.bodybuilding.com/showthread.php?t=131542323&p=639771283#post639771283
 
yeah, I'm not a big fan of cardio apart from walking or light swimming on your off days either. You need to recover. Just lift heavy and use iF sensibly. Nothing worse than losing dem gainz.

depends on your goals though.
 
evo said:
yeah, I'm not a big fan of cardio apart from walking or light swimming on your off days either. You need to recover. Just lift heavy and use iF sensibly. Nothing worse than losing dem gainz.

depends on your goals though.
Click to expand...

Exactly.

Some have long gone past lifting heavy, and cardio is the ducks nuts for them.
 

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