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Intermittent Fasting
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ElJefe Offline
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Post: #151
RE: Intermittent Fasting
I've sorta started on IF.

I'm 5'10'' and about 225lbs, reckon BF% is around 25 or more. So I'm gonna go for a 16/8 split with macro cycling and stick to major compounds and introduce some mild steady state cardio. Hope to drop 40lbs by May.

A year from now you'll wish you started today
11-20-2014 05:14 PM
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Post: #152
RE: Intermittent Fasting
^ "Sorta?" "Hope?"

C'mon, ElJefe - Commit.
11-20-2014 08:45 PM
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jariel Offline
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Post: #153
RE: Intermittent Fasting
The hardest part is getting started.
11-21-2014 12:58 AM
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Post: #154
RE: Intermittent Fasting
I'm doing it right now, although I'm still having coffee with cream in the morning, does that mess it up?

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11-21-2014 10:53 AM
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Beyond Borders Away
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Post: #155
RE: Intermittent Fasting
Found this really interesting line in an interview of a guy who wrote a book on old-time physical culture, strongmen, etc.

Quote:Most of the old timers recommended against eating lunch, or recommended eating a lunch that was very light. Most of the old timers opposed eating more than twice a day. MacFadden even argued that the 3 meal a day plan killed more people than any other habit.

Note on MacFadden from Wikipedia: He was the predecessor of Charles Atlas and Jack Lalanne, and has been credited with beginning the culture of health and fitness in the United States. http://en.wikipedia.org/wiki/Bernarr_Macfadden

Here's the interview: http://www.stumptuous.com/party-like-its...taufenberg

Unfortunately, the book doesn't seem to be available on Amazon at the moment. Was hoping to pick it up.
11-21-2014 11:06 AM
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Beyond Borders Away
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Post: #156
RE: Intermittent Fasting
(11-21-2014 10:53 AM)DJ-Matt Wrote:  I'm doing it right now, although I'm still having coffee with cream in the morning, does that mess it up?

Most experts give the okay on this but be reasonable. And scratch the sugar.
11-21-2014 11:07 AM
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ElJefe Offline
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Post: #157
RE: Intermittent Fasting
(11-20-2014 08:45 PM)Beyond Borders Wrote:  ^ "Sorta?" "Hope?"

C'mon, ElJefe - Commit.

Wooot? When I am done I'm gonna have a total lift of 1400lbs at 185lbs body weight.

You will all then worship me as I pass in my litter, while hot lesbians feed me grapes.

A year from now you'll wish you started today
11-21-2014 11:25 AM
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Post: #158
RE: Intermittent Fasting
(11-21-2014 11:07 AM)Beyond Borders Wrote:  
(11-21-2014 10:53 AM)DJ-Matt Wrote:  I'm doing it right now, although I'm still having coffee with cream in the morning, does that mess it up?

Most experts give the okay on this but be reasonable. And scratch the sugar.

It's premixed liquid so there's probably a little sugar in it. I used to use the powdered stuff but after reading what's in it, yuck. No more.

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11-21-2014 12:16 PM
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SlickyBoy Offline
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Post: #159
RE: Intermittent Fasting
(11-21-2014 11:07 AM)Beyond Borders Wrote:  
(11-21-2014 10:53 AM)DJ-Matt Wrote:  I'm doing it right now, although I'm still having coffee with cream in the morning, does that mess it up?

Most experts give the okay on this but be reasonable. And scratch the sugar.

I'd cut the cream too, if you don't mind black coffee. I got rid of the sugar ages ago and have experimented with different sweeteners, finally settling on stevia. Caveat - not all stevia is created equally, many of them use a lot of dextrose, which is just another version of sugar.

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11-21-2014 12:21 PM
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Beyond Borders Away
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Post: #160
RE: Intermittent Fasting
^ Just to clarify, I was only talking about the cream regarding intermittent fasting. Many people may have other reasons for skipping cream.

I'm not sure if artificial sweeteners would be given the okay on a fast or not, but guys like Martin Berkhan of LeanGains.com, typically the person people follow when doing IF these days, says a splash of milk or cream isn't a deal-breaker.

I usually drink black, but if I want a bit of milk or something, I don't stress it.

In any case, I think small things like a reasonable amount of cream or sugar (or artificial sweetener) in your coffee are minutia compared to the overall strategy. Of course, too many of these little details can get away from you quickly and add up, so don't overdo the flexible approach.
(This post was last modified: 11-21-2014 08:58 PM by Beyond Borders.)
11-21-2014 08:56 PM
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kosko Offline
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Post: #161
RE: Intermittent Fasting
Learn to drink coffee black the way it was intended. Good beans, brewed well, don't need nothing.
11-21-2014 11:30 PM
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redbeard Offline
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Post: #162
RE: Intermittent Fasting
I've been doing IF for about five months now.

Black coffee truly is the best breakfast you can have.

I'm going to do a full write-up on my IF experience in a few days.

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11-21-2014 11:36 PM
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Krusyos Offline
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Post: #163
RE: Intermittent Fasting
(11-20-2014 09:02 AM)FretDancer Wrote:  
(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.

Well, obviously, I'm making sure I stay at a caloric deficit (under 2000)... what I meant to say is that it's more satisfying to wait and have a huge meal than to have a bunch of little meals spaced out to the nanosecond. I've lost 50 lb through various means, and none were very strict dieting, just a cutting back of calories. I would still get a meal at fast food joints, but make sure I didn't exceed 2000 calories for the day. People complicate fat loss too much. Just eat less and lift.
11-22-2014 08:25 AM
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ElJefe Offline
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Post: #164
RE: Intermittent Fasting
I'm looking at leangains.com but honestly there is too much info and I just don't have time to sift through it all.

I'm 222lbs and was at 225lbs before I started at 5'10'', so I think I'm on the right track.

Right now I aim for minimum carbs on off days (2-3 times a week), where the goal is to do a short jog (I have done no cardiovascular fitness for 1½ years, so I want to improve that). On training days, I stick to major compounds (4-5 times a week) and eat protein and carbs, and less fat.

My macro goals are:

On-days (about 3150 kcal):
200g protein
400g carbs
70g fats

Off-days (2340 kcal)
200g protein
100g carbs
120g fats

As stated earlier, I am looking to drop 40lbs of fat total.

A year from now you'll wish you started today
(This post was last modified: 11-23-2014 01:39 AM by ElJefe.)
11-23-2014 01:38 AM
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Bilboswaggins Offline
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Post: #165
RE: Intermittent Fasting
I suggest using the 31minutes AMA as the guide for cutting. No point in working out 4-5 times on a cut, you won't build any muscle anyway. Keep it short and intense as you should, don't go nuts on the cardio as the guide suggests.

http://www.reddit.com/r/leangains/commen...s_ama_pdf/

Have been personally using it during cuts and works excellently, although I actually only work out 2x/week by doing the push and legs day together.
12-07-2014 06:57 AM
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DJ-Matt Offline
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Post: #166
RE: Intermittent Fasting
Drinking my coffee black now and it's not all that bad!

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12-08-2014 01:24 AM
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Pontifex Maximus Offline
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Post: #167
RE: Intermittent Fasting
Can somebody please critique my system?

Personal update after three weeks: Losing about 3 lb. a week

Workouts on MWF
- 25 min. HIIT bike
- Squats/Deadlifts
- Push-ups, Kettlebell Swings, Weighted Crunches

Sundays
- Boxing/MA: 10 min. jump rope and 2 mile runs @ 6.5/min per mile pace + Sparring for 3 hours total between the two.


Diet: Feeding window (16/8) 10AM- 6PM

Breakfast:

2 cups black coffee = 2 cal.
Zinc/Calcium Tablets = 10 cal.
Cod Oil Omega3 supplements = 50 cal.
Apple Cider Vinegar = 0 cal.
2 hard-boiled eggs = 130 cal. or 2 can of lean tuna = 200 cal.

Dinner/Lunch:

Two skinless chicken breasts = 700 cal.
Apples = 100 cal.
Carrots = 100 cal.
Pesto/Garlic salt for marination = 120 cal.

I haven't had wheat/gluten/starch based carbs aside from special occasions. Also cut all alcohol, weed and protein powder.

I'm feeling easily enraged and cynical, but only my bench press has dropped. I used to be able to do 230lb. x 18 reps, but now struggle to hit even 150lb. x 20 reps. My mile time has improved by 15 seconds. Everything else like push-ups and squats have stayed consistent. Thank you.
(This post was last modified: 12-19-2014 03:37 AM by Pontifex Maximus.)
12-19-2014 03:26 AM
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kosko Offline
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Post: #168
RE: Intermittent Fasting
^^

You need some carbs. Your muscles rely on it's glycogen (sugar) stores for releasing energy. This whole idea of zero carbs is crazy IMO.

Front load whole and dense carbs in your first or "morning" meal. Have sweet potatoes and brown rice. If your are really keeping it thin on carbs each day you will have to have one day to restore your glycogen stores. If try are not replenished you will just continue to spin your wheels with weak muscles unable to push up weight.

IF is a hack of older principles. Your not technically supposed to be going balls to the floor with activity. If you are you has to have the system to ensure you don't burn it out. Having 80-120 grams of whole carbs each day will not kill you, nor make you fat. Especially withy he high intensity of activity you are doing. When I did IF I never did cardio aside from 20 mins twice a week on the bike with a steady brisk heart rate but not enough to sweat and burn.

You likely aren't even getting enough calories either. What is your height? Your current weight? And goals and targets. The food I see you listing used to be one meal for me in IF when I ate twice a day. I was eating around 1800 calories at that time with much less HIT as you are partaking in.
(This post was last modified: 12-19-2014 01:11 PM by kosko.)
12-19-2014 01:10 PM
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Pontifex Maximus Offline
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Post: #169
RE: Intermittent Fasting
(12-19-2014 01:10 PM)kosko Wrote:  You likely aren't even getting enough calories either. What is your height? Your current weight? And goals and targets. The food I see you listing used to be one meal for me in IF when I ate twice a day. I was eating around 1800 calories at that time with much less HIT as you are partaking in.

I'm 5'8 at 210 lb. at ~13% bf. currently.

I'm trying to cut to 8% fast, so I can finally build my wardrobe for the long-haul. I've been a bodybuilder with extreme proportions, use to be 5'8 at 240 lb. and I've lost 30 lb. in the past year, gaining maybe 5 lb. lean muscle. I need to stabilized my weight so I don't need to get new clothes so often. I also don't have a reliable tailor in my area.
(This post was last modified: 12-19-2014 02:11 PM by Pontifex Maximus.)
12-19-2014 02:09 PM
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viajero Offline
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Post: #170
RE: Intermittent Fasting
(12-19-2014 02:09 PM)thyalmightyrhino Wrote:  
(12-19-2014 01:10 PM)kosko Wrote:  You likely aren't even getting enough calories either. What is your height? Your current weight? And goals and targets. The food I see you listing used to be one meal for me in IF when I ate twice a day. I was eating around 1800 calories at that time with much less HIT as you are partaking in.

I'm 5'8 at 210 lb. at ~13% bf. currently.

I'm trying to cut to 8% fast, so I can finally build my wardrobe for the long-haul. I've been a bodybuilder with extreme proportions, use to be 5'8 at 240 lb. and I've lost 30 lb. in the past year, gaining maybe 5 lb. lean muscle. I need to stabilized my weight so I don't need to get new clothes so often. I also don't have a reliable tailor in my area.


I agree with Kosko, you need some carbs and probably more calories overall.

I think one good replenishment day is a good idea too. Do it on Sunday, that will probably help immensely with Monday's workout.

I've never been able to lose more than 2 lbs/week from the body-fat you are already at without feeling like shit.
12-20-2014 12:20 PM
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Pontifex Maximus Offline
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Post: #171
RE: Intermittent Fasting
^
Thanks. I'm going to cycle to 18/6 eating window and throw in some brown rice.
12-20-2014 04:29 PM
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Dr. Howard Away
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Post: #172
RE: Intermittent Fasting
(11-21-2014 11:36 PM)redbeard Wrote:  I've been doing IF for about five months now.

Black coffee truly is the best breakfast you can have.

I'm going to do a full write-up on my IF experience in a few days.

I'm back on IF again, I did it 3 years ago with great results. I'm not a coffee drinker but what I start my day with is bubble gum. Not 'extra' or breath freshener gum but the big squares of hubba bubba type blowing bubbles gum. At 20 calories I'm not freaking out but it seems to keep hunger pangs at bay.

One other plus, that I forgot about is that I have fantastic shits in the morning. Its more effective than having a fiber rich diet.

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12-23-2014 08:54 AM
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kosko Offline
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Post: #173
RE: Intermittent Fasting
^^

Underrated benefit of IF is the poop timing. When I was on IF I would take my dumps at the same time each day more or less. Once in the AM at 10-11pm, 4-5pm, 8-9pm.
12-23-2014 10:17 AM
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Post: #174
RE: Intermittent Fasting
You can do coffee with heavy cream as it should be low in carbs. A better drink though is Coffee with 1/2 scoop of vanilla whey and a tbsp of coconut oil. It tastes good hot too.
12-23-2014 06:48 PM
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Post: #175
RE: Intermittent Fasting
I don't know what I have been doing is classified as IF. But it sure is inspired by it. I have lost 12 kgs (25 lbs) in the span of 10 months in 2014 doing the same routine 6 days out of the week (except when travelling).

8.30am - wake up and head to gym.

Gym session includes: 30 - 40 minutes of inclined slow walk to warm up/ burn fat.

10am - down 1 protein shake (~30g protein), Followed by 45 minutes of targeted weight training.

Shower, head to work. Drink black coffee + coconut oil (for the MCTs).

3pm - First meal of the day.

8pm - Get home from work for dinner. Second meal of the day, usually before 9pm. [ Total 6 hour feeding window ]

Some days I don't make it to 18 hours without food and I eat earlier at 2pm (I get grumpy and swear at customers at work if I am too hypoglycaemic lol).

I've gone from 40" inch waist to 34" during this time, dropped 2 sizes on my shirts, and clothes/pants I bought in August don't fit no more.

If anyone asked whether IF works. I would definitely say yes to them. But many lack the discipline to follow through.
12-27-2014 12:12 AM
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