Intermittent Fasting Thread

[Rulk]

Thread dedicated towards IF/Lean Gains

I'd like to see what other people are doing for IF, and if it's working for them, and where this program stacks up compared to other programs.

[Rodja]

I posted this at PP in July:

I, like many of you, had heard about Intermittent Fasting, specifically the Lean Gains protocol, for awhile and pretty much dismissed many of the principles. At the time, I was still training multiple times per day and without a consistent schedule and a restricted eating window was not something that sounded feasible or smart. However, by late March, I had a consistent lifting schedule and have focused on just PL'ing instead of MMA and I decided to research it a bit more and give it a shot. I read the text by Dr John Berardi, who I consider to be one of the smartest guys in the business, and sat down to outline how I would go about it.

At first, my main concern was hunger. I like, scratch that, LOVE to eat. I would eat pretty much from the moment I awoke until I went to bed, but that was called for at that particular moment of my life. These days, not so much and small feedings are no longer necessary. After a week or so, my body normalized and I now don't get hunger pangs until right around my feeding window.

My results have been really, really amazing. When I started I was about 235. It was an inflated, Winter induced 235, but by far the heaviest I had ever been in my life. Within a month, I was down to 220 and felt much, much better. Since then, I've lost another 10lbs on the scale, but I have had an almost effortless recomp while indulging more than I really should be. I'm at my leanest in quite some time and have done minimal cardio and a far from restricted diet. Most importantly, though, is that I have lost zero strength. I've actually managed to add 225lbs to my total since I started using LG and do not foresee a reason to really deviate from the protocol.

[Rulk]

Back in the summer of 2011 I tried Intermittent Fasting to help break a weight loss plateau. I drank MAP ( Peptopro ) protein shakes throughout the day, about 3 a day, and then a large meal or two at night. I explained what I was doing to a long time friend with a lot of experience in the gym and the kitchen. Well he couldn't fathom how I was losing weight, as he perscribed to the multiple meals throughout the day and cutting carbs at night- wich I was gorging on carbs at night.

Strength was not effected at all, and in fact I grew a little stronger, but I think it was due mostly to muscle memory.

Yesterday I started up IF to see how it stacks up with my body recovered from an injury, and participating in grappling and lifting program.

For the fasting part, on non-training days, I will be taking 5 Humapro tabs every hour. One large meal at night and a shake when I get home from work. That will make a 6 to 8 hour window refeed.

On training days, this is what my day will look like ( I work 130pm to 10pm btw)

-Fast from 8pm to 10am, about a 15 hour fast
-10am- Shake ( SAA's, Leucine, Creatine )
-1030am to 12pm- Jits training
-1230pm- Shake ( SAA's, Leucine, Creatine, Carbonx, Protein powder )
-1pm- Large meal, up to 1000 or more calories easy
-Sprinkled throughout the day after, I will have shakes ( up to 2 )
-630pm- Last meal, up to 700 calories give or take
-8pm- Toying with idea of having one last shake, like Casein

Certain nights or days I will partake in a lifting program, going for strength to start out, and then go for a pump towards the end. I'm hoping I can recover from all this, drop weight, cut fat and at least maintain muscle mass. If this works I will continue this all through December.

[DJM]

iv been trying a modified IF approach.....my first whole meal is at 1130am, last at 830pm, i count the time in between as my fast, not counting the 60g problend shake i do at 1130pm and 830am, at my size i dont see how 220cals from protein will impact things to any great extent......i can eat bigger in between and maintain my composition as compared to the 6-7 small meals spaced out.....seems to give similar effects, and like rodja stated, after a few days i got used to not eating much after waking till 1130, night is easier cause im tired after gym and lazy.......i do refeed/binge from fri evening to sat night tho, anything goes, and the above protocol all other times

[Macdon1588]

I'm at the beginning of carb back loading, which is like IF. I did the Ketosis thing for a couple months before coming to the opinion that I need some carbs if anything on workout days. Basically work out days are no carbs until after six, and no low carbs on non work out days. Also, I don't eat breakfast so basically I fast from about eight at night until 12.

[Jack O'Neill]

I'm at the beginning of carb back loading, which is like IF. I did the Ketosis thing for a couple months before coming to the opinion that I need some carbs if anything on workout days. Basically work out days are no carbs until after six, and no low carbs on non work out days. Also, I don't eat breakfast so basically I fast from about eight at night until 12.

Exactly the same for me ;)

[milehighguy]

I read the text by Dr John Berardi, who I consider to be one of the smartest guys in the business, and sat down to outline how I would go about it.

I did read Dr. Berardi's IF PDF which is a must read for anyone interested in IF. The one thing that has kept me from giving this a shot is my daily schedule. I work 8-5 and don't get to the gym until around 5:30. Dr. Berardi seemed to like the daily fast the best of all the methods he tried. If I remember correctly he was also working out right before he broke his fast. Since I go to work at 8am I can't workout midday right at the end of the fast. I also thought the overnight hours were critical to include in the fast. I am wondering if this would still work based on just the fasting period. I am still tempted to give it a shot but also thought I would keep researching the results of others.

[Rulk]

mile,

Keep an eye on my log, as I try to bust ass and follow IF/LG. I may even try the carb back loading deal as well.
Brazilian Jiujitsu (http://www.swolesource.com/forum/personal-training-logs/51-brazilian-jiujitsu.html)

[markam]

Back in the summer of 2011 I tried Intermittent Fasting to help break a weight loss plateau. I drank MAP ( Peptopro ) protein shakes throughout the day, about 3 a day, and then a large meal or two at night. I explained what I was doing to a long time friend with a lot of experience in the gym and the kitchen. Well he couldn't fathom how I was losing weight, as he perscribed to the multiple meals throughout the day and cutting carbs at night- wich I was gorging on carbs at night.

Strength was not effected at all, and in fact I grew a little stronger, but I think it was due mostly to muscle memory.

Yesterday I started up IF to see how it stacks up with my body recovered from an injury, and participating in grappling and lifting program.

For the fasting part, on non-training days, I will be taking 5 Humapro tabs every hour. One large meal at night and a shake when I get home from work. That will make a 6 to 8 hour window refeed.

On training days, this is what my day will look like ( I work 130pm to 10pm btw)

-Fast from 8pm to 10am, about a 15 hour fast
-10am- Shake ( SAA's, Leucine, Creatine )
-1030am to 12pm- Jits training
-1230pm- Shake ( SAA's, Leucine, Creatine, Carbonx, Protein powder )
-1pm- Large meal, up to 1000 or more calories easy
-Sprinkled throughout the day after, I will have shakes ( up to 2 )
-630pm- Last meal, up to 700 calories give or take
-8pm- Toying with idea of having one last shake, like Casein

Certain nights or days I will partake in a lifting program, going for strength to start out, and then go for a pump towards the end. I'm hoping I can recover from all this, drop weight, cut fat and at least maintain muscle mass. If this works I will continue this all through December.

You could try some Humapro with 6g MCT or coconut oil before bed. This was suggested by Author L Rea, (owner of Alri who make Humapro).

[Rodja]

After all of his issues with QC and his insane hype, I don't trust, nor believe, anything Author has to say anymore.

[markam]

After all of his issues with QC and his insane hype, I don't trust, nor believe, anything Author has to say anymore.

I mentioned using Humapro at night as Noa is already using Humapro anyway, but yes, Author does have his fair share of non fans.
QC = quality control, yes?

[Rodja]

I mentioned using Humapro at night as Noa is already using Humapro anyway, but yes, Author does have his fair share of non fans.
QC = quality control, yes?

Yes. On several occasions, his supplements have been tainted. Once is an honest mistake; more than once is just carelessness.

[h2s]

Yes. On several occasions, his supplements have been tainted. Once is an honest mistake; more than once is just carelessness.

I have always avoided the company for repeated mentions of the above.

[Rulk]

Taking 5 humapro tabs as we speak;) Does humapro work? It works okay I guess. As far as the taint, I can't defend them on that. Actually reading the label now, here is what it says: Humapro is produced in a cGMP and NSF certified facility utilizing USP pharmaceutical grade Ajinomoto Amino Acids. there is more, but im not typing it. Maybe the product is manufactured somewhere else?

[steeltown]

Ne one have a physical job n fast? I install carpet n its gets kinda rough fasting till 2pm n its almost impossible to try to get a workout in without eating

[Rulk]

Ne one have a physical job n fast? I install carpet n its gets kinda rough fasting till 2pm n its almost impossible to try to get a workout in without eating

Not me bro. I have it pretty easy. Have you thought about sipping on bcaas till 2pm?

[steeltown]

10grams in a gallon of water every day

[iron]

ive done IF before, i used peptopro or some bcaa's, although the bcaas made me feel so sick after drinking it i had to finish the tub lol after about a week of it i actually felt better than when i was eating food throughout the day and i wasnt even hungry, maybe i should do a IF lifestyle because my sinus' get really stuffy when ever i eat a big meal anyways

[iron]

i worked a intense job while fasting, i just had to get over it and do it, i used to have the same thoughts i even felt faint but after a week or so you will kick ass and break the mental dependency to eat throughout the day

[Strong_Guy]

Reviving an old thread in hopes of starting some more discussion on this. I've been doing quite a bit of research into intermittent fasting and am intrigued for sure. I've never intentionally tried this, but looking back it was common for me to eat very similar to this in my late teens and early twenties which was when, ironically, I could effortlessly stay very slender. Then I started lifting heavy and eating on a more regular schedule to put on size, which worked, but now it is seems much harder to trim down while eating 4-5 meals/day.

I'm curious to hear from more guys on how their experiences have worked with IF: 16/8 (leangains), eat stop eat (fasting 1-2 24 hour periods/week), EOD fasting, warrior diet, etc. I'm really considering giving the 16/8 approach a go because it seems the most "natural" to me.

[Scope75]

Damn old thread but whatever happened to the OP?

[Strong_Guy]

Damn old thread but whatever happened to the OP?

Yeah, I thought about starting a new thread but after searching the forum I found this one and there was some good discussion that was initially started.

[Scope75]

Yeah, I thought about starting a new thread but after searching the forum I found this one and there was some good discussion that was initially started.

I don't care you bumped an old thread and it just brought back the old days when people use to post here.

Now that I have time to reply I'll go ahead and say if you plan on maintaining or even gaining a little on IF GOOD LUCK.
I know it works for some but I to me it just leads you down a path of wheel spinning and never really looking all that great.
Now I do IF here and there but it's always on off days when I'm just away from food not on purpose trying to burn fat.

Get yourself fat adapted and use carbs as a tool around your workout so you can eat threwout the day, burn fat, and make GAINZ.

[SoCal-Nutrition]

Scope, good to see you over here!

[Strong_Guy]

I don't care you bumped an old thread and it just brought back the old days when people use to post here.

Now that I have time to reply I'll go ahead and say if you plan on maintaining or even gaining a little on IF GOOD LUCK.
I know it works for some but I to me it just leads you down a path of wheel spinning and never really looking all that great.
Now I do IF here and there but it's always on off days when I'm just away from food not on purpose trying to burn fat.

Get yourself fat adapted and use carbs as a tool around your workout so you can eat threwout the day, burn fat, and make GAINZ.

It has been painfully quiet around here lately... I am still in the very early stages of researching this approach but the idea of fasting here and there as a way to create a calorie deficit as opposed to constant restriction through out the day, everyday, interests me. As far as gains, I wouldn't expect a whole lot as that is difficult with any kind of restriction it seems, but there are claims of an increase of more explosive power which might benefit someone from a more athletic standpoint. I've put on quite a bit of size over the last six months or so, so gains aren't a big concern, would just like to trim down the midsection some haha.

I will say it is somewhat hard to believe that simply adding an additional 4 hours to the fasted state (leangains) would effect things a whole lot. That being said, I've never tried it so I am open to experimenting for sure. I could definitely see a 2-3 day/week fasting being effective. The "warrior diet" might be a bit much, I can't really see there being a lot of positive outcomes from fasting 20+ hours per day.

[Scope75]

Scope, good to see you over here!

I'd post more but I'd end up talking to myself. Lol

And I always check this site out weekly if not daily but I don't know about fin

[entropy]

I'm of mixed opinion of IF. As long as you're getting calories/macros it's a pretty flexible method of eating and it shouldn't really matter so much unless you were on an all out bulk? If your macros are bad it's gonna suck either way and I figure nutrient timing would help a lot. Like high carb workout days, low carb non workout days.

Its probably a pretty decent set it and leave it method for someone new to all this stuff.

[Scope75]

Really?

I'd say IF is the worse way to learn how to diet especially if your new to things.
I feel the body is smarter than IF and learns how to stay fat quick on it.
Now if your lean already I don't see IF putting on lots of fat on someone unless they just eat shitty cals when it's time to eat.

[Cdsnuts]

Damn buddy.....you been gone for a long time. The life log of Scope has come to an end. I'm missing the food porn for sure.

[Cdsnuts]

Really?

I'd say IF is the worse way to learn how to diet especially if your new to things.
I feel the body is smarter than IF and learns how to stay fat quick on it.
Now if your lean already I don't see IF putting on lots of fat on someone unless they just eat shitty cals when it's time to eat.

Let me add to an almost 6 month old post....why not.

I would agree with you here on IF. For someone new I don't think it would be the best idea until they learn how their body responds to certain things. If they are trying to drop weight, I think IF is not the best idea, as you stated.

[Scope75]

Damn buddy.....you been gone for a long time. The life log of Scope has come to an end. I'm missing the food porn for sure.

I'm still around just not much for me to post about on SS anymore.
Hell I hardly ever post on any forums now because there's really no new supps or training I want to try.
Testosterone, Diet, Lifting, and Cardio is about all I need. Lol

http://i1050.photobucket.com/albums/s408/scope75/95B365E3-8C88-4126-B30A-BEB305088320_zps7d0an01q.jpg (http://s1050.photobucket.com/user/scope75/media/95B365E3-8C88-4126-B30A-BEB305088320_zps7d0an01q.jpg.html)

http://i1050.photobucket.com/albums/s408/scope75/571A3E6D-B9D3-4D77-93A9-ED49737FF344_zpsg5nc2rwp.jpg (http://s1050.photobucket.com/user/scope75/media/571A3E6D-B9D3-4D77-93A9-ED49737FF344_zpsg5nc2rwp.jpg.html)

[Cdsnuts]

You have no desire to try the new R andro?

[Scope75]

You have no desire to try the new R andro?

To fucking expensive and Mast E is cheaper and better.
You probably need 2 bottles every month so 120 a month or 240 for a legit cycle.
For 300 I could get over a years worth of Mast to run and I wouldn't have to carry or pop pills daily.

[Cdsnuts]

To fucking expensive and Mast E is cheaper and better.
You probably need 2 bottles every month so 120 a month or 240 for a legit cycle.
For 300 I could get over a years worth of Mast to run and I wouldn't have to carry or pop pills daily.

Ahhh. You can see my naivete' when it comes to gear......lol. Too bad I'm scared of needles.....I didn't realize it was that effin cheap?

[Scope75]

Bulk pricing FTW.....

[entropy]

Cheap as hell and actually legal to possess/own here. So tempting.

[Cdsnuts]

Cheap as hell and actually legal to possess/own here. So tempting.

Gear is?

[entropy]

Gear is?

Uh huh. Illegal to buy and sell but legal to possess/own. Its so common, I know so many fucktards on tren, test etc no pct, no hcg. Insanity.

[Cdsnuts]

Uh huh. Illegal to buy and sell but legal to possess/own. Its so common, I know so many fucktards on tren, test etc no pct, no hcg. Insanity.
That's crazy. That law sounds even crazier though? How do they think people that possess it got it in the first place? Lol

Sent from my LG-V410 using Tapatalk

[entropy]

Oh it's fantastic. They're actually legal to import too so you get a tonne of idiots using with no knowledge. As to where they came from? The steroid fairy I guess.

[Cdsnuts]

Oh it's fantastic. They're actually legal to import too so you get a tonne of idiots using with no knowledge. As to where they came from? The steroid fairy I guess.
Sounds like that law was written here its so backwards

Sent from my LG-V410 using Tapatalk

[entropy]

Sounds like that law was written here its so backwards

Sent from my LG-V410 using Tapatalk

You should see our new "psychoactive substances bill". Its a real doozy.

[Strong_Guy_]

Let me add to an almost 6 month old post....why not.

I would agree with you here on IF. For someone new I don't think it would be the best idea until they learn how their body responds to certain things. If they are trying to drop weight, I think IF is not the best idea, as you stated.

Just wanted to give a little update on this. I've been following the 16:8 or "lean gains" method for the last few months and have dropped a significant amount of body fat all while maintaining both my size, and strength. I'm starting to incorporate one 24 hour fast per week and following the 16:8 every other day. For some people IF may not be best but for me it has been one of the best ways to drop bodyfat that I have tried in a long time.

[Cdsnuts]

Just wanted to give a little update on this. I've been following the 16:8 or "lean gains" method for the last few months and have dropped a significant amount of body fat all while maintaining both my size, and strength. I'm starting to incorporate one 24 hour fast per week and following the 16:8 every other day. For some people IF may not be best but for me it has been one of the best ways to drop bodyfat that I have tried in a long time.

I don't doubt it's effectiveness, I just think someone who isn't very versed in lifting and or weight loss would benefit for learning other methods first. Some people may get the wrong idea about this approach and think "starving" themselves is the way to weight loss, when we all know that it's a bit more then that. I can see certain people taking it too far and not getting any results at all.

I've actually been doing this for the past few months without realizing it had a name. Lean gains? Gonna look it up. I'm assuming you fast for 16 hours and eat during the 8 hour window?

[entropy]

I don't doubt it's effectiveness, I just think someone who isn't very versed in lifting and or weight loss would benefit for learning other methods first. Some people may get the wrong idea about this approach and think "starving" themselves is the way to weight loss, when we all know that it's a bit more then that. I can see certain people taking it too far and not getting any results at all.

I've actually been doing this for the past few months without realizing it had a name. Lean gains? Gonna look it up. I'm assuming you fast for 16 hours and eat during the 8 hour window?

I still think it's good for beginners but to amend things, with proper macros. I don't do leangains or anything like that but find eating sporadically earlier in the day and eating the majority of my calories in the evening makes eating at a deficit a lot easier on me.

[English]

I've had a whole load of time on my hands recently and researched IF quite a bit last week. The thing that stuck with me are the results of a few studies that show the bodies response to the ingenstion of fat, and in particular animal fat is entirely different to that of lean protein. Eating a lean protein meal will bring about a dramatic fall in testosterone for up to 3 hours afterwards, all of which is supposedly linked to the insulin/cortisol/testosterone connection. Eating a high fat meal, or high fat snack, particularly animal fat, brings about a tiny, virtually neutral response in T levels, supposedly due to a far greater mitigation in the insulin/cortisol/lectin response as opposed to the normal response to eating lean protein or high sugar meal/snack.
This is very likely relevant information for those interested in IF who want similar results without putting the body through too many fasting days each week. I personally now IF 16/8 twice a week and all other days eat nothing but very high fat meals or snacks in the day, culminating in a normal evening meal.
Science would suggest this will put the body through minimal stress whilst optimising the body to insulin and maintaining optimum testosterone and cortisol levels throughout every day. Personally i wouldn't want to IF more than a couple of days a week due to proven raised cortisol levels whenever you IF. I am not suggesting this is significant enough to be concerned about when IF 2 or 3 days a week, but long term 7 out of 7 days - not sure whether that helps the body or hinders, hence the info on fat ingenstion. I think if you want to lose fat percentage, then IF is a good idea, and probably best to IF for 24hrs at a time given that it takes the average guy 8 hours to deplete his natural glycogen stores and move to fat burning. In between these days, eat high fat meals/snacks in the day, and not lean protein or sugar based stuff otherwise you'll reverse the results of your IF days. Hopefully this is helpful and not already obvious to you guys.