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  1. #1
    Established Member Feedback Score 1 (100%) Rulk's Avatar
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    Intermittent Fasting Thread

    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.

  2. #2
    Established Member Feedback Score 1 (100%) Rodja's Avatar
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    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.
    M. Ed. Ex Phys

  3. #3
    Established Member Feedback Score 1 (100%) Rulk's Avatar
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    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.
    Last edited by Rulk; 11-27-2012 at 05:35 PM.

  4. #4
    Super Moderator Feedback Score 2 (100%) DJM's Avatar
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    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

  5. #5
    Established Member Feedback Score 0
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    Intermittent Fasting Thread

    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.

  6. #6
    Established Member Feedback Score 1 (100%) Jack O'Neill's Avatar
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    Re: Intermittent Fasting Thread

    Quote Originally Posted by Macdon1588 View Post
    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
    - I see you're on that famous beer and mustard diet. How's that workin' out for ya?
    Col. Jack O'Neill - Stargate SG1

  7. #7
    Established Member Feedback Score 2 (100%) milehighguy's Avatar
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    Quote Originally Posted by Rodja View Post
    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.

  8. #8
    Established Member Feedback Score 1 (100%) Rulk's Avatar
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    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

  9. #9
    Established Member Feedback Score 0 markam's Avatar
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    Quote Originally Posted by NOA View Post
    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).

  10. #10
    Established Member Feedback Score 1 (100%) Rodja's Avatar
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    After all of his issues with QC and his insane hype, I don't trust, nor believe, anything Author has to say anymore.
    M. Ed. Ex Phys

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