IF and bulking
- 04-10-2011, 04:21 PM
IF and bulking
So i want to give intermittent fasting a try. But i want to try it for bulking.
I usually train around 2:00-2:30
So i was planning on breaking the fast at 12-12:30 with 25% of daily cals
Then pre-training 5g Bcaa
Post-training 10g Bcaa+20g Carbs
30min Later Post-wo meal at around 4:30, biggest meal
6:30-7:00-5g Bcaa+20g Carbs
Anyone see any problem with this?
Cal goal: 3350-3450
Btw im in college and work part time, my timing may not be exact 8/16 bc i would like to eat more whole foods over shakes as most my eating time will be during school and work.
- 04-10-2011, 04:29 PM
Just the two together "fasting&bulking"to me that makes as much sense as a sceen door on a submarine.
04-10-2011, 04:37 PM
have you been on leangains and read some of the stuff on the site? I mean its good info and i figured id try it out. You never know until you try man. Im still gonna hit the same diet numbers i was when eating 5 meal perday.
04-10-2011, 05:24 PM
04-10-2011, 07:24 PM
well im debating between this and layne nortons diet layout, which is
4 meals a day 4-6 hrs apart with 5g bcaa+20g carbs between each meal
I just hear so much talk of lean gains on this board lol
04-11-2011, 10:35 AM
If you're going that route, I'd ditch the aminos between your last 2 meals. Don't try to make a hybrid of Layne's diet and this one; go with one or the other. If you're going with IF, cut those out and I'd probably cut out the carbs post-workout, too, and just go with the post-workout meal and add them to it in a whole food form.
04-11-2011, 01:37 PM
yea i decided to go with pure IF
Post-wo meal 4:30ish-100g pro, 200g carbs, 15g fats
Meal 2-8:00ish-60g pro, 75g carbs, 25g fats
Meal 3-12:00ish-60g pro, 75g carbs, 25g fats
3000 cals, 250g pro, 350g carbs, 65g fats. Maintance cals to start.
Ill give this run for about 4-6 weeks as per easyELJ suggestions.
If im pleased ill continue the trial period, if not ill switch to laynes and do the same trail period of 4-6 weeks.
Thanks for all the help guys, day 1, i have a lot more energy then usual BUT im kinda hungry and my brain isnt quite at 100% more like 90%, way easier then i would have thought, only thing is, how am i gonna eat so much post-wo at once?! lol
04-11-2011, 01:41 PM
I used to be able to put some food away, but nowadays, come Thanksgiving or anytime there's a big meal, I get through about a plate and a half and can't touch another thing.
04-11-2011, 01:56 PM
ill figure it out lol, i may not be as "clean" as i normally eat but i believe i got it. lol
Idk if my macros are off or what considering this is what i would normally eat on maintence cals, a lil more carbs and less protein then normal here. but ill be increasing protein and fats and lowering carbs on off days, as per leangains, suggestions. Only time will tell
04-11-2011, 09:55 PM
i just wanted to update and say today went amazing, although i couldnt quite get all of my post-wo meal in lol. My session was one of the best ive had in ages and i felt absolutly amazing. Energy levels were up as was strength. I will try to update in a week.
weight yesterday was 190.
04-11-2011, 10:00 PM
04-11-2011, 10:21 PM
Ill try my best man, once my rag log ends ill prob start one in the training forum, to keep track of things on here with my log book. Just so others can see.
04-11-2011, 11:02 PM
04-11-2011, 11:23 PM
04-13-2011, 06:37 PM
04-13-2011, 06:40 PM
I'll be reading the studies for sure, just because I find all of that stuff interesting.
04-13-2011, 06:42 PM
i no alot people say its not about how many times you eat,, its all about your dailt macros,,
well 1st off i love eating so more meal,, means something look forward 2
2nd,, sumo wrestlers only eat one meal a day,, and there is a reason 4 that,, i believe it slow your matbolism down,, and fat gain as to much in 1 sitting to digest
04-13-2011, 06:45 PM
04-13-2011, 07:43 PM
04-13-2011, 10:11 PM
04-15-2011, 11:22 PM
So i may not be putting this diet to the test for 6 weeks as planned. Ive been talking to layne norton about the benfits of dieting this way. So far im less then impressed, im not sure if any of you know. But his research that was done to earn his phD showed that eating all ones protein in a few meals was not better then eating it over say 4-5 meals. This has to do with leucine content of protein sources, refactory response to protein, the rate that protein synthesis lasts in the body. As im training to one day compete in powerlifting, i aim to preform at my best. So ill keep everyone updated on what conclusion i come to. Research, research, research.
04-16-2011, 09:29 AM
partial fasting and GH
Fasting and HSL
Fasting and Leptin
Fasting and CPT1
Fasting and UCP3
04-16-2011, 09:34 AM
04-16-2011, 09:37 AM
That last study inparticular is why IF works so well on a bulk with lower carbs.
The others can explain more benefits.
laynes a smart dude not discrediting him at all however. you can eat every 2.5 hours on the IF diet get in 3 meals, and still in between hit the BCAAs if you worried bout that protein refractory he seems to talk about.
04-16-2011, 10:48 AM
I've been trying to come up with an IF bulking diet. Here is what I've come up with any feedback?
2 Hours Pre Workout: 8 Scrambled Eggs, 0.5lbs Salmon Fillets, Mixed Salad
Post Workout: Hydrolyzed Protein and Dextrose Shake + Banana
Meal 1: 1 lbs lean minced beef, 1 lbs sweet Potatoes, Cauliflower and Brocolli
Meal 2: 200g Oats, 650g Cottage Cheese and 100g Casein.
Totals: 415g Protein, 94g Fat, 414g Carbs - 4100 Cals
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