intermittent fasting

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  1. Quote Originally Posted by inda11 View Post
    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!
    If the protein shake is preworkout, its okay, but not ideal. BCAA poweder Pre-WO is what the protocol calls for.


  2. Quote Originally Posted by inda11 View Post
    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.
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  3. Quote Originally Posted by inda11 View Post
    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!
    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.

    Quote Originally Posted by MurphyMove View Post
    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?
    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.

    This diet is really not any better or more effective than the 6 meal a day plan to be honest. I did both but this one is far more convenient, far easier to continue and maintain. Results wise they are about the same but the amount of effort to follow the diet is about half if even that which makes it far superior to me. If you have insulin sensitivity issues this diet will help correct them. It is also so much easier to follow, only having 2-3 meals in a day to worry about.

    Quote Originally Posted by Beta BBer View Post
    Is it a bulking or cutting cycle? If bulking I'd say to wait.
    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.
    Quote Originally Posted by Beta BBer View Post
    If the protein shake is preworkout, its okay, but not ideal. BCAA poweder Pre-WO is what the protocol calls for.
    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.

    Quote Originally Posted by Thepaul7 View Post
    Sweating the small stuff here. Eat until you are satisfied. More importantly get all of your nutrition needed during your whole window of eating.
    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.

    Also unless you are a "whole food purist" protein powder goes a long way toward keeping your macros in line and protein high.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  4. So do pre workouts break ur fast too?

  5. Quote Originally Posted by a312 View Post
    So do pre workouts break ur fast too?
    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.

    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.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html
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  6. Quote Originally Posted by MrKleen73

    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.

    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.
    Thanx alot

  7. at the end of the day, if it goes in your mouth, and its not water, it breaks your fast!

    Remember, you're fasting.. if youre not fasting, youre eating.

    A very small, dash of milk in your coffee ive heard is not a deal breaker, but downing a protein shake or sugary post workout, sorry but you've stopped fasting.

    Think of it as draining your cars tank to find its MPG... if you add more fuel, its sscrewed the results.

    Simple - fast 24 hours (dinner to next dinner) two to three times a week, or fast by eating your meal early evening (6pm) and not eating again until lunch the next day, every day (16-18 hour windows of no food or calorie drinks). Its that simple

    No greay areas, no varients, its black and white, thats it.

  8. To rid myself of the lbs I added during my last semester, I started doing a "compressed feeding window" sorta-Leangains style of IF. I eat two large high protein meals a day, one about an hour after waking, and another one between 6-8 hours later. May 27th I was 222, yesterday I was 198 lbs. Overall I think it's been working well for me. Being that I'm eating low-carb , hi-fat paleo, my workouts suffered a bit at first, but after a couple of days they came right back.

    Edit: I would mention that I don't do BCAAs while fasted. I'm somewhere between an Endo and Meso-morph and I haven't seen any loss of muscle from the fasting, which jives with what Rob Regish has seen as far as Endos and Mesos not needing the BCAAs as much as Ectos. Further, according to Brad Pilon and Robb Wolf, the BCAAs will indeed turn on MTOR, but will interfere with cellular autophagy. I might reevaluate my position if I were to embark on a mass gain, but until I'm at my target BF%, I'm only thinking of leaning out and general health.
    Last edited by sarguy; 06-25-2012 at 12:14 AM. Reason: more info
    Sarguy's SNS TTA-500 and ALCAR-500 Log:
    http://anabolicminds.com/forum/supplement-reviews-logs/177468-sarguys-sns-tta.html#post2908317

  9. Quote Originally Posted by daAMx View Post
    You didn't read much before this...did you ?
    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.

  10. Quote Originally Posted by Beta BBer View Post
    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.
    +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.

  11. Quote Originally Posted by audix2359 View Post
    +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.
    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.

  12. Quote Originally Posted by Beta BBer View Post
    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.
    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...



    169x13 = 2200, not counting the milk/shake.

  13. What 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.
    Training log:

    http://anabolicminds.com/forum/workout-logs/267913-jswains-training-log.html

  14. Quote Originally Posted by jswain34 View Post
    What 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.
    thats naturally more pretty much all I buy

  15. Really? 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.
    Training log:

    http://anabolicminds.com/forum/workout-logs/267913-jswains-training-log.html

  16. Quote Originally Posted by jswain34 View Post
    Really? 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.
    it has varied over time, that was one I found online. the jar in my fridge says 14 servings of 200 calories

  17. Ha. Interesting. O well. No matter which jar you get it is still the best pb around IMO.
    Training log:

    http://anabolicminds.com/forum/workout-logs/267913-jswains-training-log.html

  18. yeah, the only one better at all is power pb (made by the same company funny enough). sells for $8/jar. The only thing that makes it better is that they use honey instead of cane sugar as a sweetener. I used to get their 4lb jars, which if you found good sales you could maybe get at $20/jar if you bought a case (4 jars) But with the naturally more at $3/jar, it isn't worth it.

    Have you ever tried their almond butter? I've never seen it in store, so have never bought it

  19. 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.
    "Strive to seize the initiative in all things"

  20. Quote Originally Posted by roblasane
    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.
    I have not made it past a day or 2 on IF...
    I just added in cardio/HIIT to help burn some body fat & just reduce cals....
    There's so many scenarios out now: no carbs after 7, eat your carbs @ night, low carb, 40/30/30 diet.... & so on.
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  21. Quote Originally Posted by roblasane View Post
    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.
    Totally agree with this, if you can swing AM training its a lot easier to go from gym directly to kitchen like we are all used to. That said, chicken and rice is not what i am used to eating at 9am.

  22. Quote Originally Posted by AaronJP1 View Post
    I have not made it past a day or 2 on IF...
    I just added in cardio/HIIT to help burn some body fat & just reduce cals....
    There's so many scenarios out now: no carbs after 7, eat your carbs @ night, low carb, 40/30/30 diet.... & so on.
    It's just something I haven't tried yet. I can swing the fast but getting over that mental " must have whey and carbs within a hour after workout" thing is toying with my brain.
    "Strive to seize the initiative in all things"

  23. I'm currently doing IF with OEP to curb the hunger on the fasting days. It's easy as at the moment and i'm shedding quite a bit of weight. I've lost 2.5kgs in 4 days and about to go on my second rotation fast for the week. I highly recommend it, it's quite insane how good the results are. I'm going to introduce cardio next week into the mix after a solid weeks effort. Been having 2 meals on the day after i come off the IF, and 3 meals on the day after that. 36 hours of IF twice a week, i'm really looking forward to how i'll look after 1 month of hard cutting. I found that i lost about 30lbs in a month but then plateau'd and found it hard to break through. This has severely smashed through it and i'm quietly confident i'll reach my goal weight.

  24. 2.5kg in 4 days? Thats a sh*t load of water dude, make sure youre drinking enough.

    And thats 36 hours, not in one straight run I hope?

    peace.

  25. I think I'm going to give this a try. I just have a couple of questions. I will start my fast at 8pm and start eating at noon. I will be working out at 530 I work 12 hour shifts so its the only good time for me. I am currently taking aminocore BCAA during my workouts. Would it be best to drink this in the morning after I wake up (10 calories),or 2x a day, or during my workouts how I am currently.

  26. Quote Originally Posted by rhino65
    I think I'm going to give this a try. I just have a couple of questions. I will start my fast at 8pm and start eating at noon. I will be working out at 530 I work 12 hour shifts so its the only good time for me. I am currently taking aminocore BCAA during my workouts. Would it be best to drink this in the morning after I wake up (10 calories),or 2x a day, or during my workouts how I am currently.
    What meal protocol are you following 1 meal pw 2 meal pw or fasted training?

  27. Quote Originally Posted by live to lift

    What meal protocol are you following 1 meal pw 2 meal pw or fasted training?
    Not sure what u mean? This method is new to me just started looking into it.

  28. Quote Originally Posted by rhino65

    Not sure what u mean? This method is new to me just started looking into it.
    Look up the leangains web page bro. I would link it but I'm in my phone. There's several different protocols regarding training in your fasting period. look up the page and you'll be able to find the correct protocol for your situation.

  29. Ok so after a little more research i think I will change my times. My work schedule is 5am-5pm I will eat from 530am-130pm and fast the rest. My work out time will be 530pm witch I will drink my BCAA's and Glutamine. I am also taking an EC stack ( sometimes with asprin not all the time) and just got some Green Tea extract(EGCg) 400mg. Not to sure how much green tea I will take I think i will start with the 400mg. Maybe I will take this pr-workout? What do u guys think?

  30. Quote Originally Posted by rhino65
    Ok so after a little more research i think I will change my times. My work schedule is 5am-5pm I will eat from 530am-130pm and fast the rest. My work out time will be 530pm witch I will drink my BCAA's and Glutamine. I am also taking an EC stack ( sometimes with asprin not all the time) and just got some Green Tea extract(EGCg) 400mg. Not to sure how much green tea I will take I think i will start with the 400mg. Maybe I will take this pr-workout? What do u guys think?
    I wouldnt do this set up you need to follow either 1 meal pw 2 meals pw or fasted training let me explain with using my set up. I work from 10am to 6 pm i follow a 2 meals pw protocol where i break the fast at noon and i eat 20% of my daily calories, then at 3 or 4 i eat another 20% then i workout at 6 to 7 and my largest meal comes at 8 where i eat 60% of my daily calories
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