im still losing fat, but not as quickly as i want.
im still gonna eat pizza cause its an easy source for protein and cals.
my main point of concern was whether im looking to slow down the protein with more fat, or whether i am trying to refill glycogen with carbs.
so i have been doing both for the past 3 or 4 days.
For me, the action IS the juice.
I'm trying to do a lean bulk with IF right now. I am very carb sensitive and gain fat easily, so I decided to give this a shot. It seems like I am reaching a plateau and I'm having a tough time getting in all my cals. I am shooting for about 3500 cals now. My carb sources are complex: oatmeal (with honey), sweet potatoes, and brown rice. Lately I have been adding a bunch of coconut oil, and a few glasses of milk, and I end with a tub of cottage cheese and an avocado. I'm not one with a big appetite, so it's pretty tough. I have put a nice amount of muscle on me in the past few months with very little fat gain, whereas before the best I could do was like a 1:1 ratio of muscle/fat. Being insulin resistant sucks. You guys think I should try throwing in some unhealthier foods (like lower glycemic foods) to get my calories up?
I agree, people need to eat more.
I do not have that problem. I was once a 290lb college offensive tackle and have no problem gaining weight if I want to. I am more interested in IF to lean out.
I meant gangster as a compliment i.e. it is awesome that you just roll up to the lunch table with, among other things, a jar of PB and a spoon.
Its definitely hard at first particularly on IF to get into that midset of for part of the day stuffing down 2x as much food as you normally would and then go through the next time with 0 to eat. What I did find is that it really did end up decoupling my eating from any sensation of hunger. I knew I had to eat a certain amount during eat times hungry or not, and knew I could just have water when I was hungry. After the 2 months of IF, i've never had any sort of issue controlling my food intake again as I eat what my plan is to eat when i plan to eat it, and what signals my stomach is sending is its problem
Are you taking hepatic regulation and gluconeogenesis into account there, Easy? The liver gets first pick at the protein we eat, and will reap a good 60-100g a day dependent on bodyweight; more if the diet is very high in protein or calorically insufficient.
But basically yes I was, thats why the base of roughly .5g per pound of bodyweight is there. Once you cover that plus the little bit over for what is really lost in damaged tissues having an extra 200g of protein a week is all that a natural bodybuilder would need assuming he's getting plenty of calories from carbs and fats.
I think the only reasons so many guys believe in eating the ridiculous amounts of protein are ego, taste, and fill factor. In the end, most of what they are taking in as protein gets used no differently than if it was carbs.
I have been eating like this for a couple of months now as well. I never thought I would do something of the sort, but so far it is working out well for me.
I train fasted in the morning(bcaa), eat my first small meal around 12:30pm(greek yogurt/protein powder, and an apple), eat my large meal at 5 or so, and depending on how big my large meal was, and how I feel, I might have a pre bed meal around 8pm of greek yogurt/protein with some almonds.
The biggest issues I am running into in terms of fat loss are:
1. Curbing my big meal. I am so hungry by that point, that I tend to over-indulge, eat too much, and generally and make choices I would NEVER make on a normal "diet".
2. Eating a pre-determined amount of calories. I find it a bit trickier to do so on this diet, for me atleast.
On the plus side, I am a BIG TIME ENDO, and I pretty much eat whatever the **** I want, at night, as well as a full on refeed on Saturday, and have recomped for sure. Waist is down .5-.75" , and scale is up a lb or two.
However to really take advantage of the fat loss, which is what I really want to start focusing on, I am going to have to really lock down my large meal.
In fact most of this thread is about a similar fasting period, and has been mentioned several times, so I am not sure why you decided to point it out now, 2 pages into it. If you read the title, and the OP, you would think your first post in this thread would say "16hr fast? That is not IF"
A 16hr gap in feeding is fairly big, for someone who is lifting, in addition to a high intensity sport. Even with that said, my meal at 12:30 might be 300 cals. It is roughly 24hrs before I eat a real meal.
Call it what you will, but for all intents and purposes, of this thread it is IF.
Did the medical studies try a similar 16hr fast approach, on weight trained, or performance athletes?(not being a smart ass, I am curious)
I can certainly say from my own extensive dieting experience that I am able to stay lean(for me) like this MUCH easier then with a more traditionally structured diet.
Additionally I am adding muscle/strength, while losing fat, almost effortlessly. When traditionally, it is a struggle to even lose fat in the first place, eating 100% to a T, at my current BF%. This is the point where it gets hard for me, and I am doing an enormous amount of cardio.
And this is with me eating considerably more calories(500-750+) now, then I normally do, plus doing far less cardio.
To speed up fatloss however, I am going to have to really lock down my nightly meal, and add in some more cardio. I always start with a big salad, and 1lb of meat(whatever I want), but then all bets are off until I am full. Low fat cookies, Ice Cream, Fro-yo, baked lays, white rice, bread, etc, etc..lol Basically what ever I feel like. I try to keep it low fat, as I would on a refeed if I can, but it is not uncommon for me to eat a Chipotle double meat burrito, or something along those lines.
I feel if I just tighten that up, I will accelerate fatloss, and then can even further remove carbs from it/cycle carbs, with a Saturday refeed. I might even be able to just reduce the total number of calories, of my big meal, and still leave in the less then "clean" food choices in a controlled fashion. It is something I am going to have to play with.
The point is, as someone who has been meticulous with diet, for YEARS, it is extremely refreshing, and liberating to be able to eat like this, and maintain my condition. Rather then eating exact, weighed out portions of the same food every 2.5 hrs 6-7x a day, Sun-Fri(sat refeed). Not to mention if I happen to have to go out to dinner durring the week, or Sunday dinner at my grandparents, and have to watch my friends, and family eat whatever they want, while I sit there and drink a diet soda because my premade meal of chicken, and almonds awaits me..lol
Ok, time to go eat my pansy of a meal..lol