Fat loss after Holidays - 1st approach to Intermittent Fasting

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    Quote Originally Posted by Dark_Ansem View Post
    that's simply not possible. Every diet I have done was like "eat tibetan fungi, madagascarian meat and north pole's water. put everything into a cauldron, stick counter-clockwise and eat only during a full moon".
    whatever I want to eat in a 8-period window as long as I say around 2000 calories in the whole period... it's just wrong :P
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    I don't see the point of "eat 25% of cals in your first meal, then biggest meal PWO" blah blah blah.

    I just started LG, and I just eat 3 balanced meals in the 8 hour window, with 2 extra protein shakes.

    Eating a consistent diet seems more important to me, than the whole % bull****.

    Eat healthy and train whenever you want in your 8 hour window.
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    Quote Originally Posted by Ape McGrapes View Post
    I don't see the point of "eat 25% of cals in your first meal, then biggest meal PWO" blah blah blah.

    I just started LG, and I just eat 3 balanced meals in the 8 hour window, with 2 extra protein shakes.

    Eating a consistent diet seems more important to me, than the whole % bull****.

    Eat healthy and train whenever you want in your 8 hour window.
    Well, then you didn't quite start LG, you started "an intermittent fasting" diet. Because LG does have the focus on eating the most after your workout exactly because of replenishing your body caloric needs after intense exercise.

    But that is the diet's premise. Nothing wrong with choosing a different approach but that particular approach is the main concept of LG.
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    Quote Originally Posted by bla55 View Post
    Well, then you didn't quite start LG, you started "an intermittent fasting" diet. Because LG does have the focus on eating the most after your workout exactly because of replenishing your body caloric needs after intense exercise.

    But that is the diet's premise. Nothing wrong with choosing a different approach but that particular approach is the main concept of LG.
    Fair enough, but I don't see the huge significant difference it would totally make. Like I said, I think consistency is more the key, and for those of us who are to busy to adhere to the % rules, or who cant grasp the idea without making it more difficult than needed; This is the way to go.

    The fast is the most important part anyway; right?
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    Quote Originally Posted by Ape McGrapes View Post
    Fair enough, but I don't see the huge significant difference it would totally make. Like I said, I think consistency is more the key, and for those of us who are to busy to adhere to the % rules, or who cant grasp the idea without making it more difficult than needed; This is the way to go.

    The fast is the most important part anyway; right?
    Yep, I follow a bit of the same indeed. I don't gun for the 25% because I get quite starving by 1PM so I end up eating about 30 - 40%, and then just skip my "preworkout" meal and have a handful of peanuts instead.

    I do, although, load up big time on my last meal(s) - if you count the immediately post workout shake as a meal - and try to balance it out as having just fat and protein in the early meal and then do some carbs on the latest one whenever I workout.
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    Quote Originally Posted by bla55 View Post
    Yep, I follow a bit of the same indeed. I don't gun for the 25% because I get quite starving by 1PM so I end up eating about 30 - 40%, and then just skip my "preworkout" meal and have a handful of peanuts instead.

    I do, although, load up big time on my last meal(s) - if you count the immediately post workout shake as a meal - and try to balance it out as having just fat and protein in the early meal and then do some carbs on the latest one whenever I workout.
    man up! on your weight training days save those calories for when you are done training and you have all sorts of good hormones flowing due to exercise....

    the best part about IF is the hormonal boosts it gives a natural trainee....

    The honorable prophet Dr. John Berardi had a nice write-up on this...

    http://www.precisionnutrition.com/intermittent-fasting
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    and for the record, after a week or two you wont be that hungry when you break fast...
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    IM around maintenance calories, and about 150g carbs. Slowly dropping carbs week by week. Just cut out my milk in my two shakes, except for PWO. That should bring me around 100g for week 2. Ill maybe drop another 25g next week and leave it there. IDK though, since I'm on recompadrol.

    Replacing the milk with an extra 1/2 cup 4% cottage cheese.
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    Quote Originally Posted by huggy77 View Post
    and for the record, after a week or two you wont be that hungry when you break fast...
    I've been on it for quite a while. I don't suffer much during the morning, but once the first bite goes in I have a very very hard time to stop eating... Maybe it's the anabeta, who knows.

    Ape McGrapes
    IM around maintenance calories, and about 150g carbs. Slowly dropping carbs week by week. Just cut out my milk in my two shakes, except for PWO. That should bring me around 100g for week 2. Ill maybe drop another 25g next week and leave it there. IDK though, since I'm on recompadrol.

    Replacing the milk with an extra 1/2 cup 4% cottage cheese.


    Have you tried Almond milk? I found that to be a very good and tasty (vanilla flavor unsweetened is delicious with cookies and cream whey) replacement for the milk with no sugar, no carbs and some very good fats.
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    Quote Originally Posted by bla55 View Post
    I've been on it for quite a while. I don't suffer much during the morning, but once the first bite goes in I have a very very hard time to stop eating... Maybe it's the anabeta, who knows.



    Have you tried Almond milk? I found that to be a very good and tasty (vanilla flavor unsweetened is delicious with cookies and cream whey) replacement for the milk with no sugar, no carbs and some very good fats.[/INDENT]
    I have thought about it. Ill be grocery shopping tomorrow for the usual Ground Turkey, Chicken, Sweet Potato's etc... I'm balling on a budget though, so if I can fit it I will. Really though, I tend to slam the shakes back in between meals, so water wouldn't bother me. Probably need to get my water intake up too.
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    Quote Originally Posted by bla55 View Post

    Have you tried Almond milk? I found that to be a very good and tasty (vanilla flavor unsweetened is delicious with cookies and cream whey) replacement for the milk with no sugar, no carbs and some very good fats.
    Agreed, the unsweetened vanilla is phenomenal.
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    day 3. yet some more weight loss (not as dramatic as yesterday's tho) and I am not the most scrupolous person ever. let's hope it continues.
    i still don't understand why the 16hr fasting should make one more receptive to food in a good way tho.
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    Quote Originally Posted by Dark_Ansem View Post
    day 3. yet some more weight loss (not as dramatic as yesterday's tho) and I am not the most scrupolous person ever. let's hope it continues.
    i still don't understand why the 16hr fasting should make one more receptive to food in a good way tho.
    Did u read the jb article I posted?
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    missed it. will read it now.

    EDIT: good read. but it does not deal with an evening training.
    and it seems a bit too radical about marco partitioning.
    also, why people who are not in good shape won't benefit from it? those with bf more than that percentage (I have not counted mine. but I am positve I am more than 15%).
    -actually, my bad. it's not "ineffective". it's supposed to be "harder".

    Intesting thing, the 100 push-ups before each meal twice per week. just how much before is not specified

    EDIT2: do you think alphamine would count as calories if taken during the fast (that is, on empty stomach at breakfast AND continuing to stay empty until the feeding phase begins)?
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    Quote Originally Posted by Dark_Ansem View Post
    missed it. will read it now.

    EDIT: good read. but it does not deal with an evening training.
    and it seems a bit too radical about marco partitioning.
    also, why people who are not in good shape won't benefit from it? those with bf more than that percentage (I have not counted mine. but I am positve I am more than 15%).
    -actually, my bad. it's not "ineffective". it's supposed to be "harder".

    Intesting thing, the 100 push-ups before each meal twice per week. just how much before is not specified

    EDIT2: do you think alphamine would count as calories if taken during the fast (that is, on empty stomach at breakfast AND continuing to stay empty until the feeding phase begins)?
    Alphamine would be fine.... can u show us your macros and when your eating in reference to your training
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    day 4. back some 300g. must have made some mistake with carbs or fat.
    and tonight I am out for dinner. I have absolutely no idea how, without alphamine, I'll make enough "calorie buffer".
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    tell us what your eating and when
    tell us about how you training
    stop weighing yourself every day (your going to make yourself crazy). Weigh yourself once a week, on the same day, at roughly the same time....
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    oh ok, my protocol is around 13,30-21-30 for eating hours (I train around 19), and everything else for fasting.

    I train 3/week with weights and whenever possible with cardio, like 2/week.
    weight training is "multifrequency", I don't know how to properly translate it in English. it's like 8 exercises per training day, covering the whole body (or almost).
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    Quote Originally Posted by Dark_Ansem View Post
    oh ok, my protocol is around 13,30-21-30 for eating hours (I train around 19), and everything else for fasting.

    I train 3/week with weights and whenever possible with cardio, like 2/week.
    weight training is "multifrequency", I don't know how to properly translate it in English. it's like 8 exercises per training day, covering the whole body (or almost).
    this is helpful!
    don't worry about your translation - its all good

    now show us what your eating and when on training days vs non....
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    so what I eat on training days (tuesday) - example
    1st meal: lentils with some low-fat cheese
    2nd meal: milk and coffee without sugar + 200kcal of carbs
    3rd meal: white fish + potaoes, some olive oil used and cayenna. very little salt.
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    sigh, fasting time today is going bonkers because I have friends who love late dinner AND chinese food.
    any suggestions?
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    Just go enjoy yourself socially with your friends. Don't over do it, try and keep it as clean as you can but enjoy your time with your friends. Extend your fast tomorrow, your fast doesn't have to be the same times every day. Its just recommended to get yourself on a schedule at a physiological level. For instance, normal fast:11-7/today you break fast at 10 pm, fast til 2 tomorrow to make up for the 3 hours. That's what's great about IF.
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    Quote Originally Posted by jswain34 View Post
    Just go enjoy yourself socially with your friends. Don't over do it, try and keep it as clean as you can but enjoy your time with your friends. Extend your fast tomorrow, your fast doesn't have to be the same times every day. Its just recommended to get yourself on a schedule at a physiological level. For instance, normal fast:11-7/today you break fast at 10 pm, fast til 2 tomorrow to make up for the 3 hours. That's what's great about IF.
    agreed, plus start thinking about your calories on a weekly level too.... Helps with those binges...

    best thing i did during the holidays was work out on thanksgiving and new years mornings, i opened my fast with those big meals an hour after training and it was AMAZING!
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    well, it could have been definitely worse. I luckily still feel full-ish so fasting today will possibly be easier
    this evening, after the workout, will eat some whole grain carbs.
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    another day of training. very little cardio but I did manage to fast up to 3pm. tomorrow is another night out so I'll try to contain myself a lot.
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    Just noticed this thread and scanned through. I started following longer fasting states about a year ago maainly due to too much flex in my work schedule it was difficult to have regular meal times. Fell back into it inadvertently come January. Subbed to learn and give feedback on what I've learned. It's an interesting concept all said and done. Not for everyone but certainly can be done with huge success after MUCH trial and error. Good luck. And don't worry if one day here and there you fall off from a lunch date or something... It's not that serious just don't make a habit.
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    I couldn't sleep last night, and by 3:00am I gave in and had a bowl of cinnamon life. 10 minutes later I passed out. Worth breaking my fast and diet for.
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    Quote Originally Posted by Ape McGrapes View Post
    I couldn't sleep last night, and by 3:00am I gave in and had a bowl of cinnamon life. 10 minutes later I passed out. Worth breaking my fast and diet for.
    To me, this says your macros aren't in check. Shouldn't be waking up midsleep to eat. Lesson learned the hard way.

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    Quote Originally Posted by OrganicShadow View Post
    To me, this says your macros aren't in check. Shouldn't be waking up midsleep to eat. Lesson learned the hard way.

    -OS-Team AppNut
    I agree and it may have been me dropping carbs lower. However I hadn't been able to sleep up to that point. So it wasn't waking from my sleep.
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    lol I don0t understand. I think I eat a lot and the day after everything is good. another day I think I starve and the day after I weigh more.

    then again, the Leangains method could theoretically recomp without any change in weight, but I am not THAT blindly optimistic.
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    Well, 2 things you can do IMO. Eat the same diet consistantly, or weigh yourself less often; every week, once a month etc...

    I haven't weighed myself in over a year now. Was my 2012 resolution, and I renewed it for 2013. One of the best things I ever did for myself.
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    Quote Originally Posted by Ape McGrapes View Post
    Well, 2 things you can do IMO. Eat the same diet consistantly, or weigh yourself less often; every week, once a month etc...

    I haven't weighed myself in over a year now. Was my 2012 resolution, and I renewed it for 2013. One of the best things I ever did for myself.
    what? why?
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    Because the scale messes with your head and body composition isn't as easy as looking at the number. Water weight fluctuates 5lbs in a given day. I don't know what I weigh right now... Somewhere mid 160s. Should be eating with consistently anyway. That's just how it works.

    Ape, its possible. Did you replace those calories with fats or protein? Also consider micronutrients you need. But your saying its been this way before. If it is diet related here's one way to try and figure it out: as soon as you wake up what's your instinctive go to food source? There's something in there you need and subjectively know it has
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    Quote Originally Posted by Dark_Ansem View Post
    lol I don0t understand. I think I eat a lot and the day after everything is good. another day I think I starve and the day after I weigh more.

    then again, the Leangains method could theoretically recomp without any change in weight, but I am not THAT blindly optimistic.
    Weigh yourself once a week on the same day.
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    Quote Originally Posted by huggy77 View Post
    Weigh yourself once a week on the same day.
    Same time.

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    I understand, good thinking. so even if I don't weight myself but my trousers feel larger I should consider it a good sign?
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    Quote Originally Posted by OrganicShadow View Post
    Because the scale messes with your head and body composition isn't as easy as looking at the number. Water weight fluctuates 5lbs in a given day. I don't know what I weigh right now... Somewhere mid 160s. Should be eating with consistently anyway. That's just how it works.

    Ape, its possible. Did you replace those calories with fats or protein? Also consider micronutrients you need. But your saying its been this way before. If it is diet related here's one way to try and figure it out: as soon as you wake up what's your instinctive go to food source? There's something in there you need and subjectively know it has
    Good drop on the extra knowledge here.

    As for me;I really think it was a mix of not sleeping, and boredom. However, like I said it seemed to be exactly what I needed.

    First thing in the AM is my Alphamine, but this would usually be coffee.

    Hour later its protein pancakes and eggs. Oats, cottage cheese, and eggs are the main batter ingredients.
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    Quote Originally Posted by Dark_Ansem View Post
    I understand, good thinking. so even if I don't weight myself but my trousers feel larger I should consider it a good sign?
    Its hard to say because your log really could use more numbers. If your consistently getting 1 gram of protein per lb of body weight, your calories are where they have to be and your are exercising regularly the diet will work.

    I think the fast in a lean gains program has just enough positive impact on your hormones to really make the difference for someone who is stuck with their current diet.

    In regards to weighing yourself every day i can put on 8-10 pounds in a day on a carb refeed, so i would weigh myself on the same day every week and make sure that day was a low carb day (water weight).

    again, i would play around with something like this to get your baseline macros, http://www.1percentedge.com/ifcalc/
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    That's an awesome page I use it everytime. Regardless of using IF or not it's just a good way to calculate macros for the diet and see where the numbers are. I have the print out in front of me as I'm rewriting my carb cycling.

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    that looks like an useful website .)
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