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Intermittent Fasting
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samsamsam Offline
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Post: #126
RE: Intermittent Fasting
Just had some blood work done all my numbers moved in the right direction.

I have been taking a few supplements, etc. But shit my numbers look way better. I wasn't horrible before but the move was pretty dramatic.

Granted, I always work out 7 to 10 times a week for an hour or more.

But I am sure IF had a lot to do with my blood work being better.

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07-31-2014 11:18 PM
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Post: #127
RE: Intermittent Fasting
Hey guys, just want to throw this out there. Take it for what it is. I am a physician and obviously follow research as best that I can. For the record, I do IF myself, so keep that in mind when you read this. The reason I do this is two fold.

1. I find that personally I have an easier time keeping my weight where it is when I fast occasionally.
2. In mice, it has been shown to slow the effects of aging. Yes, I understand it is in a mouse model and that does not always translate over into human beings, but I am all for anything that may keep me looking/feeling younger as I age. Especially something that is easy for me now, saves me some money, and helps me maintain my weight.

Anyways, just my two cents.
08-01-2014 12:27 AM
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Post: #128
RE: Intermittent Fasting
I've been intermittent fasting for 9 days with a feeding window from 1 pm to 9 pm. This morning was my first weightlifting session while in the fasting phase. The previous sessions were in the afternoon after the first meal.

As some others mentioned, they felt lethargic when lifting during the fasting phase. I was ready for this, but the exact opposite happened. It was my best workout in recent memory and it included deadlifting and pullups. No loss of strength and plenty of focus and intensity. Afterwards, plenty of energy remained for a 2-mile bicycle ride back home.

Now it's time to devour some calories!

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(This post was last modified: 09-18-2014 03:38 PM by birdie num num.)
09-18-2014 03:24 PM
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Post: #129
RE: Intermittent Fasting
(09-18-2014 03:24 PM)birdie num num Wrote:  I've been intermittent fasting for 9 days with a feeding window from 1 pm to 9 pm. This morning was my first weightlifting session while in the fasting phase. The previous sessions were in the afternoon after the first meal.

As some others mentioned, they felt lethargic when lifting during the fasting phase. I was ready for this, but the exact opposite happened. It was my best workout in recent memory and it included deadlifting and pullups. No loss of strength and plenty of focus and intensity. Afterwards, plenty of energy remained for a 2-mile bicycle ride back home.

Now it's time to devour some calories!

I believe the feeling lethargic during the fasting session is 90% mental and possibly not drinking enough fluids because you don't eat, so it's easy to neglect.

I can personally agree with you that some of my best lifting sessions has been completely fasted. Long and intense workouts, no problem.

The real lack of lifting energy is when you're on day 3-5 into a high deficit cut. That's a real lack of energy you can't ignore through mental tricks. Also a good reason to re-feed one or two days a week.
09-18-2014 06:09 PM
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Post: #130
RE: Intermittent Fasting
Here's an interesting analysis of an IF diet ('time restricted feeding') study done on mice.

http://www.gnolls.org/3615/intermittent-...part-viii/

There were 4 groups of mice, each fed differently:

Quote:Experimental setup: Half the mice were fed standard chow, half were fed the standard “high-fat diet”. Each half was subdivided into ad libitum-fed mice, who had 24/7 access to food, and time-restricted mice, who only had access to food for eight hours out of 24.

Each group of mice, despite the different food types & feeding windows ate around the same number of 'calories'.

[Image: OepkwsZ.png]

But only the mice eating the unrestricted 'high-fat diet' (Which would be more accurately described as a 'fake food diet') gained significant amounts of body fat.

[Image: un87Y0Q.png]

[Image: un9m99R.png]

It's a good, entertaining writeup so do read the whole thing (and even the entire series if you've the time & inclination).
11-06-2014 10:29 PM
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HBG Offline
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Post: #131
RE: Intermittent Fasting
i'd love to do IF but the problem is, I lift in the mornings at around 7:30 or 8 before work. I have to down my protein & nutrient shake around 9 am. Otherwise, I'd love to IF it until say 1 pm in the afternoon, and continue the feeding window until 8 pm or 9 pm
11-08-2014 06:42 PM
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Post: #132
RE: Intermittent Fasting
(11-08-2014 06:42 PM)HBG Wrote:  i'd love to do IF but the problem is, I lift in the mornings at around 7:30 or 8 before work. I have to down my protein & nutrient shake around 9 am. Otherwise, I'd love to IF it until say 1 pm in the afternoon, and continue the feeding window until 8 pm or 9 pm

Why?
11-09-2014 06:36 AM
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Post: #133
RE: Intermittent Fasting
(11-08-2014 06:42 PM)HBG Wrote:  i'd love to do IF but the problem is, I lift in the mornings at around 7:30 or 8 before work. I have to down my protein & nutrient shake around 9 am. Otherwise, I'd love to IF it until say 1 pm in the afternoon, and continue the feeding window until 8 pm or 9 pm

It's not the same thing as following a strict feeding window, but you could always stick with breakfast and dinner and skip lunch. You'll still at least get a caloric deficit compared to most people.

There are no clearcut "rules" to this stuff, as it's your life, so go with what works best for you, your body, and your lifestyle. It may not yield the exact same benefits, but it's still better than throwing the whole thing out the window because you have to have your morning shake.
11-09-2014 08:33 AM
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HBG Offline
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Post: #134
RE: Intermittent Fasting
(11-09-2014 06:36 AM)FretDancer Wrote:  
(11-08-2014 06:42 PM)HBG Wrote:  i'd love to do IF but the problem is, I lift in the mornings at around 7:30 or 8 before work. I have to down my protein & nutrient shake around 9 am. Otherwise, I'd love to IF it until say 1 pm in the afternoon, and continue the feeding window until 8 pm or 9 pm

Why?

Don't most people get some protein in the 45 minute window after lifting?


(11-09-2014 08:33 AM)Beyond Borders Wrote:  
(11-08-2014 06:42 PM)HBG Wrote:  i'd love to do IF but the problem is, I lift in the mornings at around 7:30 or 8 before work. I have to down my protein & nutrient shake around 9 am. Otherwise, I'd love to IF it until say 1 pm in the afternoon, and continue the feeding window until 8 pm or 9 pm

It's not the same thing as following a strict feeding window, but you could always stick with breakfast and dinner and skip lunch. You'll still at least get a caloric deficit compared to most people.

There are no clearcut "rules" to this stuff, as it's your life, so go with what works best for you, your body, and your lifestyle. It may not yield the exact same benefits, but it's still better than throwing the whole thing out the window because you have to have your morning shake.

I see....I'll have to keep that in mind. Maybe I could try that or something similar.
11-09-2014 09:42 AM
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Ensam Offline
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Post: #135
RE: Intermittent Fasting
(11-09-2014 08:33 AM)Beyond Borders Wrote:  There are no clearcut "rules" to this stuff, as it's your life, so go with what works best for you, your body, and your lifestyle. It may not yield the exact same benefits, but it's still better than throwing the whole thing out the window because you have to have your morning shake.

Great point.

I've been using a weekend IF to break through weight loss plateaus. I eat normally during the week - restricted calories but don't pay attention to meal times). Then on weekends I fast for 12-18/day hours and eat my standard caloric amount. Seems to work. It hasn't really changed my overall trend but it has shortened the amount of time I'm in plateaus, i.e. my weight now goes down 1-2lbs a week consistently rather than holding steady for a few weeks then suddenly dropping 6 lbs over night.
11-09-2014 09:49 AM
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Post: #136
RE: Intermittent Fasting
(11-09-2014 09:42 AM)HBG Wrote:  
(11-09-2014 08:33 AM)Beyond Borders Wrote:  
(11-08-2014 06:42 PM)HBG Wrote:  i'd love to do IF but the problem is, I lift in the mornings at around 7:30 or 8 before work. I have to down my protein & nutrient shake around 9 am. Otherwise, I'd love to IF it until say 1 pm in the afternoon, and continue the feeding window until 8 pm or 9 pm

It's not the same thing as following a strict feeding window, but you could always stick with breakfast and dinner and skip lunch. You'll still at least get a caloric deficit compared to most people.

There are no clearcut "rules" to this stuff, as it's your life, so go with what works best for you, your body, and your lifestyle. It may not yield the exact same benefits, but it's still better than throwing the whole thing out the window because you have to have your morning shake.

I see....I'll have to keep that in mind. Maybe I could try that or something similar.

Another option for you might be Alternate Day Fasting. Essentially, you alternate days of normal eating with fasted days. So today you would eat your three square meals and eat what and how much you want (within reason, of course). Tomorrow you would fast (or you can eat about 500 calories). Next day you eat normal again, and so on.

If you planned it so your workout days coincided with your feeding days, you could guiltlessly consume your post-workout shake.

Or you could try the 5:2 plan. Fast two days a week, once again making sure they aren't workout days, and eat a traditional diet on the other days of the week.

Again, it's whatever works best with your lifestyle, but there are many methodologies to fasting for weight loss and other benefits.
11-09-2014 10:36 AM
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Post: #137
RE: Intermittent Fasting
(11-09-2014 10:36 AM)Beyond Borders Wrote:  
(11-09-2014 09:42 AM)HBG Wrote:  
(11-09-2014 08:33 AM)Beyond Borders Wrote:  
(11-08-2014 06:42 PM)HBG Wrote:  i'd love to do IF but the problem is, I lift in the mornings at around 7:30 or 8 before work. I have to down my protein & nutrient shake around 9 am. Otherwise, I'd love to IF it until say 1 pm in the afternoon, and continue the feeding window until 8 pm or 9 pm

It's not the same thing as following a strict feeding window, but you could always stick with breakfast and dinner and skip lunch. You'll still at least get a caloric deficit compared to most people.

There are no clearcut "rules" to this stuff, as it's your life, so go with what works best for you, your body, and your lifestyle. It may not yield the exact same benefits, but it's still better than throwing the whole thing out the window because you have to have your morning shake.

I see....I'll have to keep that in mind. Maybe I could try that or something similar.

Another option for you might be Alternate Day Fasting. Essentially, you alternate days of normal eating with fasted days. So today you would eat your three square meals and eat what and how much you want (within reason, of course). Tomorrow you would fast (or you can eat about 500 calories). Next day you eat normal again, and so on.

If you planned it so your workout days coincided with your feeding days, you could guiltlessly consume your post-workout shake.

Or you could try the 5:2 plan. Fast two days a week, once again making sure they aren't workout days, and eat a traditional diet on the other days of the week.

Again, it's whatever works best with your lifestyle, but there are many methodologies to fasting for weight loss and other benefits.


Great idea!
11-09-2014 10:39 AM
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Post: #138
RE: Intermittent Fasting
(11-09-2014 09:42 AM)HBG Wrote:  
(11-09-2014 06:36 AM)FretDancer Wrote:  
(11-08-2014 06:42 PM)HBG Wrote:  i'd love to do IF but the problem is, I lift in the mornings at around 7:30 or 8 before work. I have to down my protein & nutrient shake around 9 am. Otherwise, I'd love to IF it until say 1 pm in the afternoon, and continue the feeding window until 8 pm or 9 pm

Why?

Don't most people get some protein in the 45 minute window after lifting?


(11-09-2014 08:33 AM)Beyond Borders Wrote:  
(11-08-2014 06:42 PM)HBG Wrote:  i'd love to do IF but the problem is, I lift in the mornings at around 7:30 or 8 before work. I have to down my protein & nutrient shake around 9 am. Otherwise, I'd love to IF it until say 1 pm in the afternoon, and continue the feeding window until 8 pm or 9 pm

It's not the same thing as following a strict feeding window, but you could always stick with breakfast and dinner and skip lunch. You'll still at least get a caloric deficit compared to most people.

There are no clearcut "rules" to this stuff, as it's your life, so go with what works best for you, your body, and your lifestyle. It may not yield the exact same benefits, but it's still better than throwing the whole thing out the window because you have to have your morning shake.

I see....I'll have to keep that in mind. Maybe I could try that or something similar.


The 45min window is marketing hype from supplement companies. Your body has a 3-5 hour window before it will start sniffing at your muscles for a meal.

Look at BCAAs to tie you over until your large meal, or simply push your last meal back. Have your last meal before 5pm then eat at 9am.
11-09-2014 10:49 AM
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samsamsam Offline
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Post: #139
RE: Intermittent Fasting
Anyone do IF with Atkins/low carb? I was reading on other sites look like some people do it.

I'll admit, I tend to eat what I want during IF. I go from 16 to 20 hours between meals. Without sounding like a total dumbass, I imagine eating cleaner on IF would help with fat loss.

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11-12-2014 10:39 PM
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Post: #140
RE: Intermittent Fasting
(11-12-2014 10:39 PM)samsamsam Wrote:  Anyone do IF with Atkins/low carb? I was reading on other sites look like some people do it.

I'll admit, I tend to eat what I want during IF. I go from 16 to 20 hours between meals. Without sounding like a total dumbass, I imagine eating cleaner on IF would help with fat loss.

IF (at least in the way Martin Berkhan, the author of Leangains uses it) is best used when cycling macroes. Training days, go high carb and low fat, rest days low carb and high fat. In my experience, this is the best approach and you're getting the best of both worlds. Going too low in fat results in hormonal issues, going too low on carbs makes you feel lethargic. Cycling them however, works very well for me.
11-14-2014 01:19 AM
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Post: #141
RE: Intermittent Fasting
Anyone have recommendations on substitutes for BCAA? Can't get it where I'm at right now. I found a recommendation for 2 hard-boiled egg whites before fasted training, and I did that yesterday. Seemed to work well as far as providing more energy for my workout. I down some coffee before I lift too, but the egg whites gave an extra boost.

It also occurred to me that coconut juice might do the trick, but I'm not sure if the aminos are the right ones or if it's low enough in calories. A quick search says 46 calories in a cup. Maybe I could drink half the coconut before I train and half after.
(This post was last modified: 11-14-2014 10:21 PM by Beyond Borders.)
11-14-2014 10:20 PM
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Post: #142
RE: Intermittent Fasting
This might be the latest goofball diet trend. These things are to be taken about as seriously as political campaigns.
11-14-2014 11:05 PM
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Post: #143
RE: Intermittent Fasting
^ The evidence is pretty compelling.
11-14-2014 11:06 PM
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Post: #144
RE: Intermittent Fasting
(11-14-2014 10:20 PM)Beyond Borders Wrote:  Anyone have recommendations on substitutes for BCAA? Can't get it where I'm at right now. I found a recommendation for 2 hard-boiled egg whites before fasted training, and I did that yesterday. Seemed to work well as far as providing more energy for my workout. I down some coffee before I lift too, but the egg whites gave an extra boost.

It also occurred to me that coconut juice might do the trick, but I'm not sure if the aminos are the right ones or if it's low enough in calories. A quick search says 46 calories in a cup. Maybe I could drink half the coconut before I train and half after.

If you can't use BCAAs then source energy from MCT fats. It seems counter productive but if your digesting a medium chained fat it would be used as energy quickly and wouldn't disrupt your fasting. Something like coconut juice would be ideal but it would help to get some of that cocounut fat in you if you can also.
11-16-2014 09:33 PM
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Post: #145
RE: Intermittent Fasting
^ So down a bit of coconut oil? How much do you suggest?
11-17-2014 03:29 AM
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Post: #146
RE: Intermittent Fasting
Took a read through this thread and really tempted on trying to IF out after seeing you guys result.

Let me get this 16-8 schedule thing straight.

8 hour block 1: Sleep
8 hour block 2: Wake up, exercise, don't eat
8 hour block 3: Do my day's worth of eating.

Seems pretty simple on paper, have I got this right? Also, on "rest days" I like to do my cardio late at night, which would be during my feeding period. Will that fuck my IF up?
(This post was last modified: 11-17-2014 05:08 AM by Deluge.)
11-17-2014 05:06 AM
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RE: Intermittent Fasting
(11-17-2014 05:06 AM)Deluge Wrote:  Took a read through this thread and really tempted on trying to IF out after seeing you guys result.

Let me get this 16-8 schedule thing straight.

8 hour block 1: Sleep
8 hour block 2: Wake up, exercise, don't eat
8 hour block 3: Do my day's worth of eating.

Seems pretty simple on paper, have I got this right? Also, on "rest days" I like to do my cardio late at night, which would be during my feeding period. Will that fuck my IF up?

You don't have to split it up like that.

For example, my 16-hour fast starts at 8pm after dinner every night. I don't eat again until noon the following day.

You can arrange your hours however you like. You'll probably want a couple hours, or at least an hour, to pass after a meal if you want to do cardio, but it won't kill you either way.
(This post was last modified: 11-17-2014 05:39 AM by Beyond Borders.)
11-17-2014 05:38 AM
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Post: #148
RE: Intermittent Fasting
You will be fine. I used to workout at the end of my days at night after all my meals.

When your body fu adjusts when its in fast mode you burn fat. The only ideal with working out prior to your first meal is that you promote more fat loss. If agressive weight loss is a serious goal then try to move your cardio to before hand versus after, if not, its not a deal breaker. The beauty of IF as other have mentioned is that it is very adaptable. All you need for IF discipline to the routine/schedule you set, and some planning for getting all that food in. It is way less stress and matinence then other types of "diets".
11-17-2014 03:38 PM
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Post: #149
RE: Intermittent Fasting
IF is perfect for someone like me. My problem is that once I start eating, I have a hard time stopping. So with IF, all I have to do is hold out till 2:00 and then I can pretty much eat however much I want to until I'm stuffed. I'm not watching macros at all besides trying to get a good amount of protein each day, and I have no issues gorging myself on junk food, as I continue to see a steady loss of fat.

Dieting is obsolete.
11-20-2014 08:20 AM
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Post: #150
RE: Intermittent Fasting
(11-20-2014 08:20 AM)Krusyos Wrote:  IF is perfect for someone like me. My problem is that once I start eating, I have a hard time stopping. So with IF, all I have to do is hold out till 2:00 and then I can pretty much eat however much I want to until I'm stuffed. I'm not watching macros at all besides trying to get a good amount of protein each day, and I have no issues gorging myself on junk food, as I continue to see a steady loss of fat.

Dieting is obsolete.

Sorry man but this is just pure nonsense.

With a mentality like this, you probably won't lose fat even if you fast 20 hours.

Hell, the fat you think you've lost is probably just release of water.

If you are eating until you you are "stuffed", IF will not help you at all.
11-20-2014 09:02 AM
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