Beta BBer
New member
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.
intermittent fasting
- Thread starter inda11
- Start date
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.
roblasane
Well-known member
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.
djdarklyceum
New member
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.
rhino65
New member
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.
live to lift
Active member
rhino65 said:
What meal protocol are you following 1 meal pw 2 meal pw or fasted training?
rhino65
New member
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?
live to lift
Active member
rhino65 said:
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
djdarklyceum
New member
yeah it is 36 hours in one straight run, what's the problem with that? do you think we have to eat every single day? i do the lean gains system with 1 day of fasting previously.
inda11
Member
Why do you need to take asprin? What is a ECA Stack all about?
rhino65
New member
live to lift said:
Thanks! So I will run it just like that. But on my days off I will switch it up and work out fasting and run the 1 p. Or the early morning fast training as long as I am getting my higher calorie intake postworkout? Is it ok to mix it up like this? I have to get my workouts when I can balancing Family, Work, and Gym.
live to lift
Active member
rhino65 said:
Keep your window of eating consistant and always stick to it again ill explain by example. My norm is as stated before eat from 12 to 8 and train at 6 thus following a 2 meal pw however on the weekends when i do not work i like to do fasted training my eating period is still 12 to 8 but i might train at 10 am instead of at 6 pm. Always remember if following this type of scenario to ingest 10g bcaa prior to your workout if training in a fasted state, hope this helps!
gonzalezpg71
New member
I have a question for you guys with experience in IF. As far as taking the BCAA Prework, does it matter if you use a good protein powder instead? Also, what about the off day, do you do IF also or just eat normal!
Thanks in advance
Thanks in advance
Beta BBer
New member
This has all been gone over, but BCAA preworkout is the ideal protocol. Protein will break the fast, so it depends.
What do you mean by "the off day". If you mean non training days, most practitioners do a fast with reduced calories compared to training days and fewer carbs/higher fat sources.
gonzalezpg71
New member
I apologize I just read thru the whole thread, right after posting my question, my bad! But thanks for your reply! I think I will go the BCAA route and probably get better results. Yes I meant on non training days. What about on cardio only days? Do you do the BCAA on those days also! I am in need of starting something different, I am a 40 yo female that has been training since I was 16 and competed back in the day, but doing the 6 meals a day isn't really working any more, after turning 40 it's alot harder to stay lean and loss body fat. So thanks again for your reply and any other advice or suggestions would greatly appreciated!!
Beta BBer
New member
If you are doing AM fasted cardio on non weight days, the BCAA couldn't hurt. There are probably different considerations for women and your goals are likely different than mine though. I would probably get worn out trying to recover after doing cardio and staying low carb on a rest day.
Not having to be in the kitchen all of the time is NICE!
Beta BBer
New member
weight days chicken/rice/veggies/fruit x2
rest days, beef/veggies x1 chicken /veggies minimal fruit x1
EasyEJL
Never enough
on a lifting day usually meal 1 is close to a pound of beef, 2 bananas, green vegetables of some sort or another, some cookies or hostess cupcakes or poptarts, possibly crackers and hummus. Meal 2 would generally be chicken based, 2 medium breasts with white or sweet potatos, more veggies, peanut butter with cottage cheese (0 cal chocolate syrup) and ice cream or ice pops
Beta BBer
New member
are you cycling your carb levels? I am high on training days, way lower on rest days.
EasyEJL
Never enough
yeah, i'm basically no carb off days. those meals are more like tuna + olive oil mayo over salad greens, peanut butter eaten with a spoon, almonds, etc. close to similar meals just without the carbs added basically, and a bit extra fats.
live to lift
Active member
rhino65 said:
The only time IF protocol calls for bcaa's is during fasted training
gonzalezpg71
New member
Can you take a preworkout with the BCAA or should you take them at different times when following the FTP?
Thanks in advance!!
Thanks in advance!!
MrKleen73
Legend
Nothing wrong with a 36 hour fast at all, not even slightly catabolic to muscle tissue. ADF people do this all the time, nothing but water and greens one day then wake up the next day and eat all day go to bed that night and fast until the following workout day which is typically on a 3 day a week or every other day set up.
I see someone already pointed you away from this. With your set up eating from say Noon-8 or 1:00-9 would be better.
No problems at all. Some people get mixed up and think that Lean Gains is the definition of Intermittent fasting when it is only one of them and probably one of the newer ones. The original IF'ers ate when food was available sometime 2 or 3 days of foraging before getting a payload of food. I think we can make it 36 hours with no problem. Especially considering all the studies that show muscle is spared from catabolism during the first 40-48 hours of fasting.
You should keep your feeding times similar for comfort sake. IE hunger patterns and the like, there is no other reason to keep them the same. I do not any longer because I have done this so long extending my fast up to 20-24 hours on a burn day is no big deal for me hunger wise. However nothing wrong with fasted cardio on your off days. Do not use any aminos or protein during the fast even after cardio. There is no need and it disrupts the fat burning process.
Pre workouts can't break the fast unless they have nutritional value. Tons of zero carb pre workouts.
Also BCAA's break your fast just as much as Protein powder. The issue is that whey powder takes longer to digest so you are out of the fast longer than with BCAA;s however make no doubt when you ingest BCAA's you are breaking the fast. If you have to use whey then go with an isolate and or something with whey peptides.
gonzalezpg71
New member
RogerBob said:
Thanks!!! Exactly what I wanted to know!!!
RogerBob
Banned
Most pre workouts have glucose, sugars etc. This applies to anything with calories.. even cod liver oil has calories, just water in your belly, thats it!
CJ_Xfit89
Board Sponsor
RogerBob said:Most pre workouts have glucose, sugars etc. This applies to anything with calories.. even cod liver oil has calories, just water in your belly, thats it!
Bcaas are a must if training fasted.
Pre workouts are great!
If your on a burn day,no bcaas just some coffee and water til you break the fast
gonzalezpg71
New member
runner_79 said:
Ok so my preworkout is jack3d would that break my fast? Also can I take BCAA before bed after my feeding window has ended? Or would that all ready break my fast for the next day? Thanks for the replies btw!!
gonzalezpg71
New member
runner_79 said:
Awesome!! Thanks so much!! Appreciate the advice!!
P
lenglish27
New member
I haven't read this entire post so my apologies if this is a repeat but i am doing IF and I am on a ECA stack. I've only been on ECA for for 3 days and IF going on two weeks I started at 277 lbs and I went down to 271lbs but now I'm back up to 273 I don't know if it's water weight ? I eat from 1 to 6 and normally have a protein shake, Avacado, can of tuna. I'm I doing something wrong or do I need to stay patient. Keep in my mind I started at 315lbs 10 weeks ago. Thanks for all the help
CJ_Xfit89
Board Sponsor
lenglish27 said:
Starving yourself.
Look up rippedbody.jpg I think its spelt.
Gives you a basic and detailed diet critique for macros and kcal.
Check my Sig or our.promo section on here and throw in an app for the 8 pack stack. The winner gets to challenge me for a month.
lenglish27
New member
I was under the impression that the greater your caloric deficit the greater your results. I'm not trying to starve myself but the eca makes me have no desire to eat
EasyEJL
Never enough
the problem is going below a certain point more of your losses come from muscle than fat
EasyEJL
Never enough
the problem is going below a certain point more of your losses come from muscle than fat
lenglish27
New member
That makes since I guess right now I'm just trying to find a happy medium. My diet is clean in my opinion. All I eat is turkey, tuna, chicken, white fish, Avacado, black beans, brown rice, MTS Whey protein, and peanut butter. Obviously not all in one day but that is really the extent of my diet and I drink close to 2 gallons of water a day
EasyEJL
Never enough
then the only other thing you need is patience. remember you need to develop a habit for life. regardless of how long it takes to get to your goal weight/bodyfat level, eventually you do get there and you have to learn how to eat to be able to stay there
lenglish27
New member
Very true I guess I freaked out a little because this is the first time in 10 weeks I've gained weight. I weigh in first thing every morning. With just starting the ECA I was concerned
EasyEJL
Never enough
not knowing how old you are, I can still say it took years to add the weight, if it takes years to drop it, thats ok so long as there is progress over time and you aren't racing to some finish line to then be able to stop putting in the effort.
LizKing531
Well-known member
^Definitely this^ Over & over again -
lenglish27
New member
Very true I guess I freaked out a little because this is the first time in 10 weeks I've gained weight. I weigh in first thing every morning. With just starting the ECA I was concerned
Basso
Registered User
Yikes, weighing every day is a good way to get discouraged fast, your body is going to vary based on water weight etc, I would limit weigh-ins to once a week at the most, it's hard but stay off the scale, then at one week when you see 1lb or 2 gone it will keep you motivated, anyway the mirror and tape measure is a better quick way to see results.
RogerBob
Banned
Correct, once a week if you really have to, i go once a month, never once a day... weigh yourself in the morning, do the same at night, you've put on 3 lbs in a day! Quick, stop eating! haha
I can lose 6lbs doing a hefty dump or day two into D-AA when im p*ssing out of my arse!!