FitBit normally says about 2,200 calories a day. Thats not including my weight lifting session. Sometimes it goes up to 2,600.
Why do I IF?
It's easy AF to diet is basically what it comes down to. I notice when I eat breakfast I am A LOT more hungry through out the day and have a hard time controlling my hunger. I consume majority of my carbs after 4pm because they fill me up. So its basically an eating pattern that I enjoy while cutting. I eat 1650kcal but some days I probably could eat 1400kcal because I eat small meals frequent and get full but I know those calories would be too low.
I believe I am at about 22% so the workouts in the AM fasted might not hinder. I might try next month to switch all my training to 5pm and see how that works and if I notice a difference!? Would you suggest doing the 2 sessions of HIIT fasted in the mornings still?
Ok, so....I am extreme and don't expect anyone to follow me to a T but here are my thoughts and experiences and hopefully knowing I survived will give you the confidence to do what YOU think you need to do.
I am male, 187, was down to 165 in November, been fat all my life. I was 300 pounds like I said. I cut on as little as 600 calories/day. So...1400 isn't too little. It isn't NECESSARY - but you can certainly do it. It isn't like a 500 calorie deficit is OK and 700 will ruin you.
Second, if you aren't seeing results, you are eating more than you think or burning less than you think or both. Measure, weigh, and track everything to a T. Make sure you aren't under estimating what you eat. It is REALLY easy to eat 200-300 calories without thinking about it. Not saying you are, but maybe you are and maybe it isn't even conciously happening.
As far as the IF...Honestly what is REALLY important is calories in and calories out. The ONLY other factor that really matters in a diet is protein intake. Everything else is a minor detail.
Since you are doing it solely for convenience, and working out in the morning fits your life style better - why not do this: wake up, take your BCAAs before and/or during your workout, then after the workout make a coffee shake. In the morning I mix a large coffee, 1 scoop of protein, 1 tbsp coconut oil and 2 tbsp Hershey's cocoa powder in a blender. That's usually all I eat until the afternoon. It is actually pretty filling.
If you are working out fasted and taking BCAA you are spilling protein synthesis and then not providing any protein. Using the shake above, you will get protein right after your workout and be able to maintain your diet mostly. You won't be doing a 16/intermittent fasting full on...But close enough and if your calories and protein are in line you will win the battle.
You could also push your 4 PM meal to 6 or something maybe and shift your fast a little as suggested earlier.
Just some thoughts. Hope it helps.
