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.
Printable View
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.
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.
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.
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
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.
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.
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
After all of his issues with QC and his insane hype, I don't trust, nor believe, anything Author has to say anymore.
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?
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
10grams in a gallon of water every day
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
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
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.
Damn old thread but whatever happened to the OP?
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.
Scope, good to see you over here!
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.
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.
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.
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.
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.
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/...ps7d0an01q.jpg
http://i1050.photobucket.com/albums/...psg5nc2rwp.jpg
You have no desire to try the new R andro?
Bulk pricing FTW.....
Cheap as hell and actually legal to possess/own here. So tempting.
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.