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Intermittent Fasting Diet

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twittersucks2011

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I'd did some searching on here but couldn't really find anything that explains the diet in detail. It sounds interesting, I've always done the 6-8 meal a day diet. But never rule out possibilities of change.

I'd like to hear what the guys here think of the diet and how their day is planned around eating with at IF diet. Thanks.
 
yea i changed to IFing about a year n a half ago n ill never go back to small frequent meals n constant hunger but it aint for everyone give it a try n see i think most people will know within a couple of weeks if its for you . im not to strict with the fasting/feeding times sometimes im 16/8 sometimes im 18/6(this is my normal set up) and a couple of times 20/4 it all depends on my daily schedule .
 
That's a great read. How do you feel during the fasted hours? And does most everyone do the 10g bcaa's or something else? Does anyone think this effects their workouts in a negative way?
 
as i said ive IF'ed for a good while and like all forms of dieting/training you'll have to try things for yourself to see whats best for you . during the fasted periods i feel great better than the feeding periods infact with no feelings of hunger at all and when i pass the 12 hour mark i feel like ive had about 100/150 mg caffiene . ive gradually adapted my training as follows for cardio(after about 14/16 hours fasting) i'll either walk( in winter with no bcaa's) with my dog or bike ride (during warmer weather) for about 35/45 mins with 5g bcaa then come home (i train in my garage) have 25g whey n 50g hi gi carbs n about 30 mins later hit the iron for about 70/90 mins then pwo ill have another 25g whey n 50g hi gi carbs then ill normally have 1 other meal maybe 2 till i hit my daily macs/cals . i tried fasted training and found there was no difference except after about 50/60 mins my energy started dropping off so i started to experiment with carbs pre w/o .
 
I've been IFing for the last 3 months and have made more progress reducing body fat then ever in my life... Including some drastic cutting periods where I'd consume pre-portioned meals, like clockwork, every 2-3 hours.

I've also managed to keep my scale weight relatively stable the entire time, implying a gain (visually, it goes beyond "implying") of lean tissue.

I typically fast from 10pm every day, and through most of the work-day until 2:30pm. At this time I have a whey protein shake or a serving of BCAA's (since I'm fairly intolerant to whey protein) or some lactose-free milk. I consume a 500Kcal (60g protein, 35g carbs, 10g healthy fats) meal of lean protein and complex carbs around 3:30pm (typically consists of a tuna/mackerel melt sandwich in hemp/flax bread), which allows some digestion time before my 6pm workout. After working out I'll consume my other daily 1500Kcal of high protein, lean foods. I absolutely cannot train in a "fasted" state (nor do I think this is advocated), but I do spend most of my active waking hours fasted. Once a week I break fast and consume 3000Kcal, usually on my heavy squat or deadlift day, to keep my long-term metabolism up.

Though I do have hunger pangs, I'm more alert and focused during the waking hours. I usually engage in at least 45m light cardio (uphill walking at lunch time) during the fasted period.
 
This seems like what I naturally do just due to time constraints of my day but everyone used to tell me how terrible waiting all day to eat was and that I needed 6 meals to keep the metabolism going all day to burn fat....This is a much more realistic plan for people that actually have lives and dont have time to plan out 6 meals a day.

-Legacy
 
Since i switched to this diet i have been losing weight (2.5 lbs) a week. Ive been 220lbs for the last couple of weeks but im adding a little muscles while burning fat. This shouldnt be called a diet, it's a complete lifestyle change. Im sticking with this way of eating forever because im getting results and i never felt this good in a long time.
 
IF is seriously the shit. Best of all, it has loads of science to back it up.

Try it...you wont be disappointed.
 
I think I will start tweaking my details over to this style for now, I need a switch after 3 months of cutting anyways! Grrrrrr!

-Legacy
 
twittersucks2011 said:
I'd did some searching on here but couldn't really find anything that explains the diet in detail. It sounds interesting, I've always done the 6-8 meal a day diet. But never rule out possibilities of change.

I'd like to hear what the guys here think of the diet and how their day is planned around eating with at IF diet. Thanks.
Click to expand...

PM 75th, he is all about it.
 
I replied to your pm nugga.
 
75th said:
I replied to your pm nugga.
Click to expand...

I just got it y0!

Thx for the infoz and such! Sounds much more do-able than 6 meals when Im working 9-10hr work days. Time to do the math, work this out, and give it a go! :-)

Now, I would like to see how it works with some fresh squeezed J00se too...But looks like ill be running some I.F. starting asap.

-Legacy
 
Yes, from what i've been reading about it sounds like a great cutting diet. But then again I just now found out about it.


When it says 10g of bcaa, is that just leucine, isoleucine, and valine?
 
DJLegacy2k1 said:
I just got it y0!

Thx for the infoz and such! Sounds much more do-able than 6 meals when Im working 9-10hr work days. Time to do the math, work this out, and give it a go! :-)

Now, I would like to see how it works with some fresh squeezed J00se too...But looks like ill be running some I.F. starting asap.

-Legacy
Click to expand...
since swappin to IF ive tried all combos of fastin/feedin times and number of meals whilst keepin trainin the same and from my own experince it made no differecnce to strength/gains/fatloss it just makes life a bit easier .
 
red head said:
since swappin to IF ive tried all combos of fastin/feedin times and number of meals whilst keepin trainin the same and from my own experince it made no differecnce to strength/gains/fatloss it just makes life a bit easier .
Click to expand...

As long as results are still normal, just making life easier and less stressfull is a good thing in any case :-)

-Legacy
 
Anyone know if it's cool to do cardio (cycling) during the fasting period on non-workout days? If so, do you drink protein before/after? In my case, it's most convenient to do my cardio about 4 hours before my fast is broken.

Also.. anyone have any progress reports? How's it working so far? I'm starting this shit TODAY.
 
medi3val said:
Anyone know if it's cool to do cardio (cycling) during the fasting period on non-workout days? If so, do you drink protein before/after? In my case, it's most convenient to do my cardio about 4 hours before my fast is broken.

Also.. anyone have any progress reports? How's it working so far? I'm starting this shit TODAY.
Click to expand...


You might want to check with 75, he's the if guru and has helped me a lot. Imo from reading the leangains site you should prob take 10g bcaa before cardio and after cardio. Then maybe another 10g of bcaa 2 hours later and break the fast with a huge meal 2 hours later.

I'm on my third week of if'ing and I love it! I've noticed I'm starting to lean out up top however this could be a bit psychological. I'll post some before and after pics once I've ran it for 6 weeks. This diet is easier for me to track macros and without the constant thought of having to eat every couple hours is a great feeling.


Posted with my Droid EO Forum App
 
10g bcaa before fasted cardio would be best, but not absolutely necessary.
 
medi3val said:
Anyone know if it's cool to do cardio (cycling) during the fasting period on non-workout days? If so, do you drink protein before/after? In my case, it's most convenient to do my cardio about 4 hours before my fast is broken.

Also.. anyone have any progress reports? How's it working so far? I'm starting this shit TODAY.
Click to expand...
doin cardio during the fasted period is the most productive for fatloss and cycling will be fine its what i do every day weather permitting . if its easy low intensity very easy cycling or brisk walking you dont need bcaa . if youre riding harder with uphills n sprinting from time to time or fast running 5g bcaa before and 5g after should be ok (thats what i take and have so for yonks and havnt lost muscle while dieting) . what type of rideing do you do ?. you can check out what i do in my earlier post in this thread ( 7 april at 04 48). everybody's different so youll just have to try different things till you find your sweet spot (this applies to all aspects of training/diet)
 
Thanks guys. I do 30-40 minutes of HIIT on my road bike. There's not really any hills, but I just kick the intensity up and down.

By the way I've been doing this eating plan for three days now and I LOVE it. It's some kind of fucking magic, man. I'm staying full on as little as 1500 calories a day. I've been plateaued on fat loss for weeks trying everything, and I've already lost a true 1.5 lb since doing this plan. It's SUCH a great idea. The fasted hours really aren't that bad since I've never had an appetite during the day anyway, and I'm eating the same at night as I used to when I had breakfast. During the fasted periods I load up on coffee and I'm good. LOVE this shit!
 
medi3val said:
Thanks guys. I do 30-40 minutes of HIIT on my road bike. There's not really any hills, but I just kick the intensity up and down.

By the way I've been doing this eating plan for three days now and I LOVE it. It's some kind of fucking magic, man. I'm staying full on as little as 1500 calories a day. I've been plateaued on fat loss for weeks trying everything, and I've already lost a true 1.5 lb since doing this plan. It's SUCH a great idea. The fasted hours really aren't that bad since I've never had an appetite during the day anyway, and I'm eating the same at night as I used to when I had breakfast. During the fasted periods I load up on coffee and I'm good. LOVE this shit!
Click to expand...
im lucky i live near a mountain so ive got a 45min climb when ever i want it . a good idea what i started doin was set your self a (what i call) working speed for me ill say 30 to 35 kmh then ill set out and try to stay between 30 and 35kmh , if you have to stop at traffic lights or slow down then you must sprint as hard as poss to get back to your working speed . its totally random and different every time you ride and you only need to watch your rideing time . i got boared with going up the mountain every day .
 
medi3val said:
Thanks guys. I do 30-40 minutes of HIIT on my road bike. There's not really any hills, but I just kick the intensity up and down.

By the way I've been doing this eating plan for three days now and I LOVE it. It's some kind of fucking magic, man. I'm staying full on as little as 1500 calories a day. I've been plateaued on fat loss for weeks trying everything, and I've already lost a true 1.5 lb since doing this plan. It's SUCH a great idea. The fasted hours really aren't that bad since I've never had an appetite during the day anyway, and I'm eating the same at night as I used to when I had breakfast. During the fasted periods I load up on coffee and I'm good. LOVE this shit!
Click to expand...

:D

Keep in mind that, if youre doing HIIT, I wouldnt be surprised if you plateau again soon. HIIT is hard enough on the body that it should be considered an actual lifting workout.

As much as it goes against everything youve heard, try cutting out the cardio for 2-3 weeks and just focus on lifting 3-4 times a week. I know you probably dont believe itll work, but you probably didnt believe that fasting for 16 hours a day was a good idea either, right? :)
 
75th said:
:D

Keep in mind that, if youre doing HIIT, I wouldnt be surprised if you plateau again soon. HIIT is hard enough on the body that it should be considered an actual lifting workout.

As much as it goes against everything youve heard, try cutting out the cardio for 2-3 weeks and just focus on lifting 3-4 times a week. I know you probably dont believe itll work, but you probably didnt believe that fasting for 16 hours a day was a good idea either, right? :)
Click to expand...
75th is right about mixing hiit with iron work . i also agree that propper hiit shouldnt be combined with weight training as i also consider hiit the same as weight training in terms as stressing the body imo . if youre doing true hiit then you shouldnt be able to do hiit and train with weights .the other thing is so many people say there doing hiit when all there doing is some semi high intensity form of cardio . you'll know if youve done some hiit sort of riding if when you get off your bike your legs are like jelly and you feel your heart beating faster for a couple of hours after youve finished rideing . also cutting out cardio for a couple of weeks will help get over a plateau ive done this in the past .
 
Cardio sucks

IF + heavy compound lifts + short rest periods = fatloss without any cardio.

At least the above holds true for me.

Strength circuits is where it's at for fatloss.
 
Cool guys. 75th Yeah that does seem counter-intuitive, but I'm definitely not opposed to trying. It's not like I'm in love with doing an extra 40 minutes of cardio anyway :P

SouthernLord - I've actually been doing circuit training for the past eight weeks. I don't know if you've read it, but it's the workout plan from the book "The Abs Diet."

As far as eating, it's one of three meals:

1. Big foil envelope of tuna w/ light mayo and relish, no bread

2. Two cups broccoli, and chicken breast slightly smaller than fist

3. Salad made with spinache leaves, chicken breast, light blue-cheese crumbles, and olive-oil + balsamic blended in blender for dressing
 
SouthernLord said:
Cardio sucks

IF + heavy compound lifts + short rest periods = fatloss without any cardio.

At least the above holds true for me.

Strength circuits is where it's at for fatloss.
Click to expand...
definatly strength circuits n complex's for fat loss are knig if you dont like or want to do cardio n ill do both those in winter . but i love cycling thats why i do that for cadio .
 
medi3val said:
Cool guys. 75th Yeah that does seem counter-intuitive, but I'm definitely not opposed to trying. It's not like I'm in love with doing an extra 40 minutes of cardio anyway :P

SouthernLord - I've actually been doing circuit training for the past eight weeks. I don't know if you've read it, but it's the workout plan from the book "The Abs Diet."

As far as eating, it's one of three meals:

1. Big foil envelope of tuna w/ light mayo and relish, no bread

2. Two cups broccoli, and chicken breast slightly smaller than fist

3. Salad made with spinache leaves, chicken breast, light blue-cheese crumbles, and olive-oil + balsamic blended in blender for dressing
Click to expand...

Damn man, all 3 of those would be like one of my meals, haha.

How's everyone else eating on this?
I've been eating maintenance cals basically.
I cut most carbs on off days.

So far been going great, I'm looking leaner in the mirror, weight doesn't change much, I take that as a good thing.
Strength hasn't been affected at all, an in fact I think I'm getting stronger.
I also don't get hungry at all during my fast, I feel normal.

Very glad I came across IF.
 
can anyone else me set up a IF structure based on vegetarian meals, even a type of structure based on carbs, fats, protein content and I could try to develop my own.

Also, any sources for good BCAA's powder?
 
Sounds awesome. I hate breakfast, hate it. I am usually not hungry until later anyway, but I feel if I have to loose weight I should eat every few hours. I will try this out
 
medi3val said:
Yeah I love cycling too man. I just got a new bike - caad 9 ;)
Click to expand...
thats a cannondale if i think right and there a nice bike . mines a mtb with a 16 in willier frame , mazzochi forks . ive got another set of wheels with slicks that i put on when i do a long ride (40/50 m) which i try to do once a month .
 
I love mtb and road biking. The bro that has the mtb, you do single track riding. I did a Adventure Race a few years back, was probably one of the funnest things I have done in my life (Other then loose my virginity)
 
Question: If I am on a ECA type thermo, can I still take the thermo in the morning and wait til afternoon to eat?
 
balboa29 said:
I love mtb and road biking. The bro that has the mtb, you do single track riding. I did a Adventure Race a few years back, was probably one of the funnest things I have done in my life (Other then loose my virginity)
Click to expand...
no i dont do single track i ride on road , cross country n down hill .
 
red head said:
no i dont do single track i ride on road , cross country n down hill .
Click to expand...

I would highly recommend Single Track MTB. Talk about the best Hitt cardio you will ever find, and it is a lot of fun. I don't feel like i am going to throw up much from working out. But when riding single track or hills or my road bike, wow. I can't wait til summer so I can bust out the bikes. I only have 8.5 miles on my roadie so far this year.

Thanks for help on ECA. I will take it and see what happens. I have not eaten yet today.

Time to shake and bake, gotta go
 
So I stepped on the scale first thing this morning after going to the bathroom same time as always and.... 199.7!!! I lost another 1.5 lbs in the past two days and achieved my first goal of breaking 200! I have not seen the scale under 200 since four years back before I was married!

Thank you IFD and Elite Fitness woot!
 
Gawd said:
Damn man, all 3 of those would be like one of my meals, haha.

How's everyone else eating on this?
I've been eating maintenance cals basically.
I cut most carbs on off days.

So far been going great, I'm looking leaner in the mirror, weight doesn't change much, I take that as a good thing.
Strength hasn't been affected at all, an in fact I think I'm getting stronger.
I also don't get hungry at all during my fast, I feel normal.

Very glad I came across IF.
Click to expand...


I usually eat at maint or 300-500 cals above on training days (especially on leg day) and 500-700 cals below on off days.
 
medi3val said:
So I stepped on the scale first thing this morning after going to the bathroom same time as always and.... 199.7!!! I lost another 1.5 lbs in the past two days and achieved my first goal of breaking 200! I have not seen the scale under 200 since four years back before I was married!

Thank you IFD and Elite Fitness woot!
Click to expand...

Good stuff man - glad its working out for you.
 
balboa29 said:
I would highly recommend Single Track MTB. Talk about the best Hitt cardio you will ever find, and it is a lot of fun. I don't feel like i am going to throw up much from working out. But when riding single track or hills or my road bike, wow. I can't wait til summer so I can bust out the bikes. I only have 8.5 miles on my roadie so far this year.

Thanks for help on ECA. I will take it and see what happens. I have not eaten yet today.

Time to shake and bake, gotta go
Click to expand...
yea i do ride single track in fact any track i find i thought you meant the oval track where 2 riders on fixed wheel bikes race my bad . have you ever riden motocross ,if you think mtb'ing is hard try rideing a crosser for 20 mins !!!
 
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does any body else here that's IF'ing eat pre wo or is it just me . also im inerested in what sort of combos of eating and fasting times IF'ers using , at the moment im 18/6 so my first meal is pre wo at 12 noon and my last meal is at about 6/6 30 pm .
 
I train fasted but then again I've always preferred doing so - even before IF.
 
I picked up purple wrath today and its delicious compared to the unflavored crap I bought the day before. My question is on the IF diet would it be bad to do 30 mins of low cardio (I just walk on the treadmill on the 'fat burn' setting) after my workouts? Im just trying to lose bodyfat.
 
i know it sounds crazy and against everything you've been reading else where but the best cardio would be to walk pre work out during the fasted state... say right when you wake up, grab a gallon of water and go for a 30 min walk. then get your bcaa in you before your workout
 
So when I do this diet, I usually have a headache by the afternoon. I drink tons of water in the morning, but always get a headache. I am also on the ECA stack, which I am assuming that is where it is coming from.
 
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