inda11
Member
- Awards
- 0
Want to hear from people who are actually doing it and how its working out for them. I know the science behind it from lean gains but want to know how good it is.
how has your body transformed?IMO, it's extremely effective as long as you keep in mind what (and how much) you eat during your feeding window counts. I've never been super strict with it, if I'm out with my girlfriend and we have a late dinner that's cool or if I need to break the fast early for some reason that works as well. I don't think cutting it off at 15 hours 30 minutes instead of 16 matters a whole hill of beans.
The "scariest" part is of course the hunger. Honestly it isn't that bad. You do have to get used to it the first week if you're used to eating upon rising. I've always went 8 p.m. to 12 a.m. as my window, and this has never been too bad for me. Lunch just becomes my first meal. I still have bacon and eggs for lunch just like I would often with breakfast. I don't feel the need to rush and stuff my face per meal. You've got 8 hours to eat and get your calories in. It seems like a little but it's not. I get around 700 calories per meal and then snack, have protein shakes, whatever.
Obviously it on it's own doesn't do it. You can't fast for 16 hours and then eat crap for 8 and expect to have good results. But I do think something is a bit magical about the fasting part. I certainly think Leangains plus proper diet trumps proper diet no Leangains. Let me know if you have any more specific questions. It's certainly worth a shot, it isn't like you have to do it if you hate it. But most people that start Leangains stay on it and I think that's saying something. A lot of people on here are Leangains lifers.
Any pictures of you at 7%? You must of been pure solid muscleI know your question wasn't directed at me, but when I did IF I dropped down to 7% bf - and yes it was a real 7%, not the normal internet message board 7%. I had veins everywhere, even in my abs.
I actually jumped back onto IF yesterday (with some tweaks for my early AM lifting sessions) as I'm at 15% bf right now. In my opinion and based on personal experience, the diet is very flexible - you can cut fat, bulk or maintain...I think too often IF is associated with a cutting program or diet but it's really not.
One of the best and most noticeable aspects of the diet is the energy you get during the fast. The energy, focus and mental clarity that I get during the fasting period is really fantastic and I've not been able to replicate it with anything else.
I find that it's best to have a little planning when you break the fast. If I eat food that causes a big insulin spike (say a whey protein shake by itself), I feel tired and lethargic for the next hour or two. I try to break the fast with food that has protein/fat and some low GI carbs or veggies.
When I jumped back on IF, I was a little hungry in the morning since I'm used to a meal at that time. I cup of green tea knocked back the hunger until it was time to eat lunch.
How lone did it take for u to start seeing results? Would u say its harder for women to lose fat this way due to hormones etc?I could dig around for pics, I think I have some at the beach with the kids but I've never really taken photos of myself to compare. I should, but I don't. And yes, I was very, very lean.
Back then, I wasn't lifting that heavy or that often really - I did a lot of HIIT and steady state cardio and mixed in light weighlifting, so I was lean and pretty muscular but not real big. I'm still not huge, but I've gained a lot since then - I'm around 180 ATM. When I was on IF before, I was also a vegetarian. At some point, I decided to start lifting heavy and consistently and then decided to get into powerlifting. Once I started powerlifting, I stopped being a vegetarian - the two were not compatible for me.
Now I lift 4x a week and do some steady state cardio for 20-30 minutes in the morning on non-lifting days - that's what I was doing before I re-started IF and I'll continue with that.
I would think that within a month you should see some results if your calories are where they need to be. If you're looking to lose weight, you still must be in a caloric deficit - IF won't get you lean if you continue to eat over maintenance.How lone did it take for u to start seeing results? Would u say its harder for women to lose fat this way due to hormones etc?
I started IF about two weeks ago
but its usually because they are afraid of eating fats, and think whole grains are betterI think in general it's probably more difficult for women to lose weight.
there's very few absolutes, getting in close to 1g of protein per pound of bodyweight from real foods is important, getting in enough saturated fats for proper hormone amounts is important. A lot of what normal dieticians push however like the american heart association's heart friendly diet are disasters not backed at all by science. Some amount of carbohydrates is ok, it being your major source of calories isn'tI guess i gta be patient lol not sure if im doing it right. I eat wholegrain rice, shouldnt i be?
How long do u fast for? What are ur other meals like?i tried leangains and just couldnt curb the hunger even with coffee and aminos, now i do a variant of leangains where i have a post shake and continue to fast till my first meal....works like a champ and with NO cardio im leaning up nicely (and a few supps)
So during my feeding window i shud keep carbs minimal?there's very few absolutes, getting in close to 1g of protein per pound of bodyweight from real foods is important, getting in enough saturated fats for proper hormone amounts is important. A lot of what normal dieticians push however like the american heart association's heart friendly diet are disasters not backed at all by science. Some amount of carbohydrates is ok, it being your major source of calories isn't
no, but they shouldn't make up half your calories either. Different people all have different carbohydrate tolerances, so less than half the calories is about the only safe statement. minimal is good for some people, some people can take in 40% of calories that way without an issueSo during my feeding window i shud keep carbs minimal?
Link to study?but its usually because they are afraid of eating fats, and think whole grains are better
actually though, you can lean out some with calories over maintenance on IF. there is a narrow band of calories. the more interesting part that I still haven't quite figured out is how a number of the studies show that you can go significantly over maintenance on IF and not gain fat.
This is what I was thinking of doing...after listening to Carl LaNore's show superhuman radio episode #553i tried leangains and just couldnt curb the hunger even with coffee and aminos, now i do a variant of leangains where i have a post shake and continue to fast till my first meal....works like a champ and with NO cardio im leaning up nicely (and a few supps)
Is it a bulking or cutting cycle? If bulking I'd say to wait.Would anyone say this is worth trying for the first time while on an AAS cycle? Or try it when all other things are normal, to get a better feel for how the body responds?
If the protein shake is preworkout, its okay, but not ideal. BCAA poweder Pre-WO is what the protocol calls for.Does a protein shake break your fast? What if i can't eat all my post work out meal? Im really struggling to down it!
Sweating the small stuff here. Eat until you are satisfied. More importantly get all of your nutrition needed during your whole window of eating.What if i can't eat all my post work out meal? Im really struggling to down it!
Any food with any amount of calories breaks the fast. What you are worried about is insulin release and return to fasting state of blood sugar. Martin recommend no more than 50 cals preferably with as little carbs as possible. However 10g of whey or whey isolate is fine too. Isolate preferably during the fast. Unless your post workout meal is the last meal of the day you just need to get in 65% of your calories SOME TIME after your workout. A bulk of it in the first meal after but it does not really matter. Same if you train fasted and he says then 95% of your calories come Post workout of course that is the case since you don't break your fast until after you lift, then you have 8 hours to finish that 95% post workout, it is not 65% of your cals all in one meal that is not the requirement.Does a protein shake break your fast? What if i can't eat all my post work out meal? Im really struggling to down it!
ABSOLUTELY! It is worth trying at any point in the game. Regardless of what anyone says most of the time anyone on cycle changes their nutrition plan from the normal one they run when not on anabolics. Now if you are looking to compare this then if you haven't done a cycle with your normal nutrition you wont get a good comparison. However a good diet is a good diet whether on anabolics or not.Would anyone say this is worth trying for the first time while on an AAS cycle? Or try it when all other things are normal, to get a better feel for how the body responds?
I don't think it matters at all. I have been using IF for a while now and did more recomping. I don't think too many people do a "bulk" on IF anymore. I mean the bulk for LG is gaining like 3-4 lbs over 12 weeks, however it is all muscle. That is how Martin intends it to be.Is it a bulking or cutting cycle? If bulking I'd say to wait.
Aminos are only used before the workout if you are working out fasted. There is no reason to waste money on aminos if you are not training fasted. YOu should be getting in ample amounts of protein and should not be taking in aminos during your fast on cardio or rest days. Only during the fasted period post training if training fasted in the morning.If the protein shake is preworkout, its okay, but not ideal. BCAA poweder Pre-WO is what the protocol calls for.
Precisely, just like I stated above. I think most people see the 65% and think crap I have to eat all 1800 cals in 1 meal. Of course after a little bit on this that is not that hard to do.Sweating the small stuff here. Eat until you are satisfied. More importantly get all of your nutrition needed during your whole window of eating.
Don't over think it too much. I will say that some pre workouts will break the fast as some of them have things like waximaize, maltodextrine or dextrose to give energy or help promote the pump via carbs. Typically tho they don't have many calories in them at all and the Aminos that are in some of them are not a problem. Technically any consumption of calories is breaking the fast. Martin recommends not going over 50 calories during the fast and at that it is every couple hours someone on here mentioned having them every hour, but it was every other hour post fasted training.So do pre workouts break ur fast too?
Thanx alotDon't over think it too much. I will say that some pre workouts will break the fast as some of them have things like waximaize, maltodextrine or dextrose to give energy or help promote the pump via carbs. Typically tho they don't have many calories in them at all and the Aminos that are in some of them are not a problem. Technically any consumption of calories is breaking the fast. Martin recommends not going over 50 calories during the fast and at that it is every couple hours someone on here mentioned having them every hour, but it was every other hour post fasted training.
My morning thing is above what he recommends I do 2 scoops of Xtend pre workout. That is a total of 22 grams of aminos and glutamine, then I have 12g of HumaPro post workout. It works really well for me. I will normally get 1-2 more servings of aminos in before breaking my fast typically at 1:00. I am done training by 6:00AM so that is 6-7 hours later. He recommends trying to at least get it in around four hours after but no convenient for me. Protein synthesis doesn't really even start increasing until 4 hours after resistance exercise, and it reaches it's peak around 24 hours so there is not any risk of missing out on any protein synthesis. Don't sweat the minutia, the absolute best part of Intermittent Fasting is you can be extremely basic and it will work like a charm. You can also be worried about the minutia of it all, try to do everything with perfect timing yada yada yada and get pretty much the same results without the benefit of enjoying the pure simplicity of the way of eating.
I'm not really sure what you are adding to the discussion or even asking, but my personal opinion is that a newb test cycle should beYou didn't read much before this...did you ?
+1. If the person had been doing IF/Leangains for a while and had successfully done a bulk using IF in the past, then it might be okay. However, starting a Test cycle wouldn't be the time to start experimenting with IF. Eventually, most people will adapt to eating large, 2,000 calorie plus meals but for some it might take a long time.I'm not really sure what you are adding to the discussion or even asking, but my personal opinion is that a newb test cycle should be
done with high cals to get the most out of it. If it was stanazol etc, then yeah, go for the cut or recomp-, if its test E for mass gains
I say go for broke and eat up and take advantage of the anabolic environment. Its not practical to get heavy bulking calories in the window of IF.
Definitely a better worded version of what I was getting at. Its just a LOT of food to try to eat during a feed window, and crazy hard on a low carb day. If on a bunch of test i wouldn't worry about trying to lean bulk...the test will take care of that- just eat.+1. If the person had been doing IF/Leangains for a while and had successfully done a bulk using IF in the past, then it might be okay. However, starting a Test cycle wouldn't be the time to start experimenting with IF. Eventually, most people will adapt to eating large, 2,000 calorie plus meals but for some it might take a long time.
its easier on a low carb day. grab a jar of natural peanut butter, a spoon and either some milk or a protein shake. I can put down 2500 calories like that in a half hour...Definitely a better worded version of what I was getting at. Its just a LOT of food to try to eat during a feed window, and crazy hard on a low carb day. If on a bunch of test i wouldn't worry about trying to lean bulk...the test will take care of that- just eat.
thats naturally more pretty much all I buyWhat kind of pb is that? I like the way those macros look. This pb and the naturally more pb are the only ones I've found with 10 g pro per serving. Sorry to get off topic a bit.
it has varied over time, that was one I found online. the jar in my fridge says 14 servings of 200 caloriesReally? What the hell? The macros are different than my jar haha. Me too though. But my macros are 180 cals, 14 fat, 7 carb, 4 fiber, and 9 pro. Weird.
I have not made it past a day or 2 on IF...I'm on day 3 and the hunger is easy to deal with. It's just convincing myself that I won't ruin any gains by waiting 7 hours after my lifting session to eat. I'm so programmed to have a shake after my lifting session . That's the hardest part.