The Lean Gains / IF learning and Discussion Log
- 05-05-2011, 11:55 AM
- 05-05-2011, 12:13 PM
- 05-05-2011, 12:18 PM
Search on google for grehlin.
It will take same time for your body adapt for your new eating schedule. Since it is adapted, it is very normal you will only feel hungry near the normal hour you eat.
Since when you are fasted there is more catecholamines, any type of stim will be a lot more potent.
Normally i start my day with a big cup of coffee. Then i have 4-5 hours of work without any hungry, but near 12 i became with the feeling i have to so, this is my window starting.
Make sure to not UNDEReat doing intermittent fasting lyfestyle. I easily come to undereating and then the results sucks! So keep an eye on your calories/macros.
05-05-2011, 12:25 PM
Yeah, when I attempted paleo I underate the first few days and ended up where I started eating close to half a jar of peanut or almond butter a day just to make calories
05-05-2011, 12:32 PM
There are very good choices for fasting! Even if you can start with higher calories, dependent by person.
A big lunch that is full of veggies and a lot of fat and protein.
the thing becomes someone who have to eat a 2k dinner:
- 400g ~1lb of lean meat/fish (around 100g protein ~400kcal)
- 250g of brown rice (around 200g of carbs ~800kcal)
And after looking this huge dish and we think? "it is still missing more then 500kcal to fill the budget lol"
So it is easy to undereat, even on feeding window!!
05-05-2011, 12:56 PM
I have no problem meeting (and exceeding) my caloric requirements. Power Butter at 4-6 TBSP on top of 8-12oz meat, plus a slice of layne norton cheesecake. 2K calories, easy.
05-05-2011, 05:02 PM
Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
05-05-2011, 05:04 PM
Not together, separately! I eat a spoonful with every bite of apple, tastes soooo good to me!
05-05-2011, 05:08 PM
05-05-2011, 05:15 PM
05-05-2011, 05:29 PM
05-05-2011, 05:34 PM
I just buy naturally more pb at Walmart. Made by the same company, almost identical but only 2.75 for a 1 lb jar
05-05-2011, 05:41 PM
4600 calories today with another 21 minutes left in my feed. I keep going higher and higher and nothing so far has caused me to keep any weight that I don't lose just as fast on my rest days with lower calories. It sure would be nice to put on a few pounds...
05-05-2011, 05:54 PM
05-05-2011, 06:14 PM
05-05-2011, 07:37 PM
05-05-2011, 07:52 PM
I've been IFing since the first of the year. I love it
This is a great thread you guys have going here
05-05-2011, 08:03 PM
Are you guys getting creative and using protein pudding and fluffs to hit your daily macros? It's tough for me to eat 300+ grams of protein daily from whole foods alone. I take in ~100g of protein a day from protein pudding, fluffs, and protein ice cream. It's an easy and delicious way to keep the pro high when I don't want to consume a ton of meat.
Btw,,, If you're a fan of ice cream you should go to target and pick up an ice cream maker for $40. best investment ever lol
2 scoops of protein, ~10oz of unsweetened almond milk, and 2tbsp of sugar free chocolate or caramel syrup makes an amazing guilt free high protein desert.
05-05-2011, 08:16 PM
05-05-2011, 08:22 PM
05-05-2011, 08:26 PM
An ice cream maker sounds awesome for $40 -- the closest I've ever come is mixing in light vanilla ice cream with fluff and then letting it freeze. Maybe I'll pick one up for my birthday later this month!
05-05-2011, 08:42 PM
I am going to keep on cutting for a while then start trying to add more LBM slowly.
05-05-2011, 09:11 PM
I've gained some weight and i'm looking to cut down and get lean again, last year I was sub 8%, this year over 20%. I was reading through his articles here and when I got to the part about skipping breakfast it all snapped for me. Last year was no breakfast. Since then, I've been eating 4-6 meals a day. I'm going to get down on IF for sure. Tired of the lower belly fat I have right now. For someone 180 what should my calories be? I'm eating right now about 2k and I haven't lost or gained a pound but losing fat, so probably should stay right there I suppose and drop it down some on rest days, yes?
05-05-2011, 09:11 PM
Recoverbro Elite"This is what we've been working on"
05-05-2011, 09:29 PM
First of all it seems like you don't track your caloric intake/output. I would start logging everything you eat on something like fitday.com. That will give you a baseline number of calories for your output, and also track what you're putting in.
Once you have an ACCURATE baseline, then you can adjust accurately to find a good level for fat burning. I would recommend a daily deficit of 500 calories, half from calories, half from extra cardio.
The basics of weight loss won't change, you gotta know what you put in and what goes out if you want to control it (otherwise you're just guessing).
05-05-2011, 10:25 PM
Lesson learned and moral of story, woman make you fat unless your chasing them, which is aerobic, therefore makes you look better
05-05-2011, 11:15 PM
Do you track your calories to know you're at 2K, or do you guesstimate? If you track, what did you eat today?
05-06-2011, 05:40 AM
05-06-2011, 08:59 AM
05-06-2011, 09:59 AM
Milas, he can easily lose weight by guestimating IF HE HAS SOME IDEA ALREADY OFWHAT HE TAKES IN A DAY. Not yelling at you there, more stressing to others reading this that is the only way estimation works successfully. I can estimate my calories with pretty good success by keeping a basic tally in my head of grams of protein and what not. However I have been doing it long enough to know what a serving of this, or a serving of that contains and looks like. I can go over or under but the overall trend works just fine for leaning up without any obsession over accurate intakes. It is definitely what is required for continual success once in the lower levels of body fat and when trying to gain LBM without adding fat once already lean. However in the general weight loss / recomp situation for most people the estimations if based off of true familiarity with the nutrients in the food eaten is going to yeild great results.
Xigot, If you are taking in 2000 a day as a starting point I would try 1250 and 2500 for a starting point give it 2 weeks and see what adjustments you think you need.
05-06-2011, 10:03 AM
So i've got an IF question that I need a non-judgemental answer on I moderately often (2-3 times a week) have a couple of glasses of wine or a few beers in the evening. They come after the end of my normal feeding window of 12-8 though. So the question is should I start my feed later the following day to make for a 16 hour fast? or should I start eating later on the day I expect to have a few drinks so that its still an 8 hour window? or any other suggestions
05-06-2011, 10:09 AM
I think a lot of folks would be surprised by the caloric content of normal food. When I spout off to "normal" people, they're amazed at how much they actually eat. Those who actually MAKE changes write down what they eat for a few days to see where they are "normally." From there you adjust. If you're working from a moving baseline, what adjustments do you make? Eat less, move more?
I agree though, once you're comfortable and making progress guesstimating is the likely approach people will take. Even vets can get surprised at times though when they slack off a bit...
05-06-2011, 10:18 AM
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05-06-2011, 10:21 AM
05-06-2011, 10:26 AM
Oh and yeah you aint kidding thinking a burger has 300 cals is way off. I think a whopper is listed as having 30 grams of fat alone that is 270 cals not including protein or carbs.
05-06-2011, 10:37 AM
You know I say i don't track but you can ask me on most days what I have had to eat and even though I haven't weighed everything out I know what I have eaten. I also know a very good estimate, within an ounce above or below on the meats. Part of that is due to convenient eating the other is due to me eating many of the same foods over and over. I like to get a lot of my protein from chicken breast, 7p, 1.5 f per Oz, Salmon 7p and 3-5g fat per oz, Lean Beef Bottom ROund fat trimmed, 7p 1.5-2 f, protein powder 1 scoop 23p, 2.5f, 3c. Tuna, 26p 1.5 f per can.
I guess I shouldn't give the impression that my estimating is not done off of specifics as it is. I am only estimating the exact weight of the foods. That and when i have mixed foods that others prepare I can only estimate at that point.
05-06-2011, 10:55 AM
05-06-2011, 10:56 AM
05-06-2011, 11:20 AM
05-06-2011, 11:44 AM
i dont know if ive ever been so excited about a way of eating as this in my life. I actually understand what people are talking about here. I also think this is something I can actually handle and it fits my schedule! Man Im pumped
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