- 04-09-2013, 05:26 AM
Ok so my diets going great I'm now around 177 I was 190 but I do a lot of researching and come to find a very intresting subject on Intermittent fasting.
I normaly eat 4 meals a day I did put it to 5 but being a student I found it hard to keep up with that cost for extra meat pluse I hate eating every few hours I'm you g I like to stay out and chill but bodybuilding is Important to me so I plan a head, come to find that eating every 3 hours ain't the case In fact it's a Opinionated that fasting and eating every 3 hours sums up to the same thing as long as you meet your cals at the end of the day so I thought I'd make a post on this to see how many of you guys are doing this and there's a few stages of this type of dieting, I'm not 100 percent sure on how it works anyone got any ideas? Thanks
- 04-09-2013, 08:10 AM
Not sure what you are asking. Fast 16 hours, eat for 8 that's it. Get calories however you want.
- 04-09-2013, 08:24 AM
04-09-2013, 08:27 AM
Yes eat for 8 fast for 16. Eat for 5 is ok but you might get extra hungry. On time, it is up to your preference. I liked to eat around 1-9pm that way go to bed full and get nice and hungry for a big lunch or post workout. HTH
04-09-2013, 08:39 AM
04-09-2013, 08:42 AM
Looks like you need to go to the leangains website and study up on the how and why.
04-09-2013, 08:45 AM
04-09-2013, 09:09 AM
04-09-2013, 09:12 AM
04-09-2013, 09:35 AM
04-09-2013, 11:02 AM
I did intermittent fasting for about a year. There's a lot of benefits and you don't have to be super strict about the timing. Just make sure that you have the 16+ hour fast and you can break your meals up into as many as you like within the 8 hour period left. As a college student it works well because you can eat as much as you want in the dining halls. If you have a big appetite make sure you watch your calories because I still found that I could eat a days worth of calories easily in 2 or 3 hours.
Also the best time to break your fast in post workout.You should be consuming most of your calories ideally a few hours before you go to sleep. If you want my research I could send it your way but it might take a while to dig it up.
04-09-2013, 11:07 AM
04-09-2013, 11:16 AM
Don't take protein but do take BCAAs pre-workout. I liked to have one SMALL snack an hour to two pre-workout. The fructose from an apple will just enter glycolysis right away (when fasted) and yield some energy for the workout. I like to think about it like this: the fasting period is when your going to be burning the fat and you want to be active during this time. Eating right after a fasted workout SIGNIFICANTLY improves glycogen synthesis and you want this for the next period of fasting.
The feasting stage is when all repair happens and you want to use that period as efficiently as possible. Go to bed with enough nutrients and use the hormone patterns during sleep to really accelerate growth. There are certain hormones like IGF-1 and GH that tend be secreted at night as shown by some studies (I don't have these ones available) these will work very well when your body has enough nutrients for repair.
So a schedule would be:
Wake up at like 8 am, at 3 pm have an apple, 4 pm workout, 6 pm start feasting, go to bed around 1030 pm. Don't forget the law of calories in vs calories out still applies. Intermittent fasting really affects the bodies ability to recomp in MY experience.
04-09-2013, 11:31 AM
04-09-2013, 11:34 AM
You can schedule it however you want. There is flexibility in the style of eating. Pick what works for you.
04-09-2013, 11:36 AM
04-09-2013, 11:37 AM
04-09-2013, 11:38 AM
04-09-2013, 11:38 AM
You have to eat every 2 hrs once you get up in the morning. Schedule your meal every 2hrs. Small meals! That's bodybuilding does!
04-09-2013, 11:54 AM
04-09-2013, 11:58 AM
04-09-2013, 12:01 PM
As long as your eating post workout
04-09-2013, 12:05 PM
One last thing should. Change my body parts? As I'm training my body 2 a week as a posed to once so I do 3 days on 1 day off thanks guys
04-09-2013, 12:07 PM
the training style really doesn't make much of a difference to the diet
04-09-2013, 12:11 PM
04-09-2013, 12:14 PM
really the details are what matters. personally i'd separate back + chest so either back + shoulders/chest + arms or back/arms + shoulder/chest
04-09-2013, 12:15 PM
04-09-2013, 12:18 PM
04-09-2013, 12:53 PM
Chest incline dumbell press warm up 12 rep low weight then hit 3 sets of 6 to 10 reps around there then il go down to flat dumbell press 3 sets from 6 to 10 reps and inclin flys 3 sets 6 to 10 then hit the cables chest done then I'd do back witch is pull down 3 sets of 6 to 10 then bent over rolls 2 to 3 sets 6 to 8 reps seated rows 2 to 3 sets 6 to 8 reps and il change it up depends on how a feel but that's around what I'm doing
Any advice or is that cool?
04-09-2013, 12:54 PM
04-09-2013, 01:37 PM
nah, that looks good
04-09-2013, 01:49 PM
04-09-2013, 07:56 PM
Here you go:
Short read, will answer all your questions, many other good articles on the dite
04-10-2013, 02:02 AM
04-11-2013, 05:55 PM
04-11-2013, 05:56 PM
If you trying to get big. 1hrs workout 4hrs a week cardio. Slow paste not intense. That moderate cardio. Larger muscle group should be 1 a week and combine small body part like bicep tricep. Get 10-8-5. And 1 warm up set! Max out weight be sure slow and right! And get two days off! By doing this your not over train your muscle and save time as well. Change every 2 to 3months workout. And should rotate your exercise every week! Listen to your body response.
04-11-2013, 05:58 PM
04-11-2013, 06:06 PM
If you doing 4times a week. And 3days off. That's find . Make sure you getting good workout and eat clean. Get 3 exercise for small muscle group and 4 to 5 exercise for big muscle groups. Get 3sets and 1warm up set! Total of 4sets lift heavy slow ratio. Don't bounce or swing! And also I learn something eat high carb and high protein make you strong lift. Add this to your daily exercise deadlift squats bench press and leg press! This workout relies your testosterone and hormone high. Don't forget 4hrs a week cardio slow paste
04-11-2013, 06:08 PM
04-11-2013, 06:11 PM
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