Intermittent fasting

Matt 258

Matt 258

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I've done some research on intermittent fast were you eat only 4 hours out of day with the same calorie intake you would usually eat throughout the day. I'm trying to drop from 14% to 9% bf. does anyone know of this really works ?
 
It is a legitimate dietary strategy tgats worth giving a try if you think it will help achieve your goals
 
Really no way to tell if its for you. Some people react well to certain types of dieting. Others not as much. Go off how you feel!
 
Matt 258 said:
I've done some research on intermittent fast were you eat only 4 hours out of day with the same calorie intake you would usually eat throughout the day. I'm trying to drop from 14% to 9% bf. does anyone know of this really works ?
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IF deals with an 8 hour eating window and a 16 hour fast
What are you reading?

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Personally, I do not think it makes a difference if you have a 4, 8, or whatever hour eating window. At the end of the day, get your meals in when it is convenient for you. Due to some people's line of work, a smaller feeding window with larger meals works better than the opposite. Also, it depends on how one feels with smaller vs. larger meals.
 
Int fasting helps keep my calories down due to a smaller eating window. Makes it easier for me to stick with my dieting macros. Bottom line, set your macros/cals and eat when ever your life allows. Don't get lost in the weeds.
 
JudoJosh said:
I believe Hofmekler's "Warrior Diet" is a 20/4, fast/feed
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The Warrior diet is not IF, as you can see how martin does try and strive for 3 meals broken down in his leangains guide.
Martin preaches a spread out 8 hour window
Warrior diet is based more off 1 meal in a short span.
Comparing apples to oranges same with Eat Stop Eat and 24+ hour fasts (something i totally do not agree with) and totally against what MPS and studies shown on muscle protein synthesis exhibit.

But i agree with the poster above, as long as your reaching your intake over the 24 hour period that is what matters most. I personally would opt to spread my meals out if possible like Martin does if doing Intermittent Fasting
 
The Solution said:
The Warrior diet is not IF, as you can see how martin does try and strive for 3 meals broken down in his leangains guide.
Martin preaches a spread out 8 hour window
Warrior diet is based more off 1 meal in a short span.
Comparing apples to oranges same with Eat Stop Eat and 24+ hour fasts (something i totally do not agree with) and totally against what MPS and studies shown on muscle protein synthesis exhibit.

But i agree with the poster above, as long as your reaching your intake over the 24 hour period that is what matters most. I personally would opt to spread my meals out if possible like Martin does if doing Intermittent Fasting
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How is warrior diet not intermittent fasting? It is fasting intermittently is it not? I think you are looking at this from the idea that IF=lean gains, and it doesn't. IF is simply an extended fast with an over feeding period. Alternate day fasting, warrior diet, Martin's lean gains, etc all qualify under the term intermittent fasting. They each juat have a different approach. An apples to oranges comparison woyld be comparing Lean Gains to a diet that emphasizes feeding every few hours starting at breakfast.
 
JudoJosh said:
How is warrior diet not intermittent fasting? It is fasting intermittently is it not? I think you are looking at this from the idea that IF=lean gains, and it doesn't. IF is simply an extended fast with an over feeding period. Alternate day fasting, warrior diet, Martin's lean gains, etc all qualify under the term intermittent fasting. They each juat have a different approach. An apples to oranges comparison woyld be comparing Lean Gains to a diet that emphasizes feeding every few hours starting at breakfast.
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Breakfast does not always have to be early, it could be say noon and still fit within an eating window with multiple feedings. Some people i know who do IF eat 4 times in an 8 hour period span or sometimes 5 times with breakfast at 12-1 ish.
 
By breakfast I meant in the traditional sense, as in first thing in the morning after waking. Sorry if I didnt make the clear. So comparing a diet that advocated starting eating from then until dinner to Martin's Lean gains would have been an apples to orange comparison.

For example, comparing Scivation's Cut Diet to Martin's Lean Gains diet would be a big stretch but comparing Martin's Lean Gains to Hofmekler's Warrior Diet would not be as big of a stretch.
 
JudoJosh said:
By breakfast I meant in the traditional sense, as in first thing in the morning after waking. Sorry if I didnt make the clear. So comparing a diet that advocated starting eating from then until dinner to Martin's Lean gains would have been an apples to orange comparison.

For example, comparing Scivation's Cut Diet to Martin's Lean Gains diet would be a big stretch but comparing Martin's Lean Gains to Hofmekler's Warrior Diet would not be as big of a stretch.
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Well martin does not advocate 1 meal as the Warrior diet is basically trying to get you to force into an overeating period (the variance between the two). So the meal frequency between the two would differ. Martin is more of an advocate of spacing out his meals (as he shows in examples of taking in 3 meals) regardless if fasted training or fed training) and what he likes to stand by in an intermittent fasting/lean gains approach

Eat Stop Eat, more along the lines of 24+ hour fasts which martin does not recommend from his IF/LG website
Same with the warrior diet and the massive meal at the end of the day. while you could do that with lean gains, it is something martin does not really pertain too.

Personally i do not buy into 1 meal a day from a Muscle Protein Synthesis standpoint, not much evidence to really back is as to being optimal for 1 meal a day. Nor has there been many people who have competed and been very successful that way. but as a general lifestyle thing, yes it can work and has shown to work.
 
I'm woth josh here. Leangains (16/8) is a form of IF but not THE IF. Any diet that requires a longer fasting (ie more then a few hours when not sleeping) would e considered and intermittent fast. Warrior, eat stop eat, alternate day, etc are all form of IF. leangains is a specific layout of a general diet strategy (fast for a significant time, eat within a smaller window).

Op, IF is one of those things that you just need to try and see how it works. Many people love it as it allows bigger meals but still limits cals by restricting the time allotted to eat. Some people can't go long periods of time without eating without being miserable. It's very individual. Play around with your eating window (8hrs - 1 giant meal) and timing and figure out what works for you.
 
I just posted this in another thread:

"Personally, I think it can be a great tool. It's hard to say if it's theoretically superior to a 'normal' meal layout, there's data going both ways. What I recommend is the following: try it, see if it works into your lifestyle and if it helps you hit your calorie goals easier.

I do IF during the school-year, as it allows me to "skip" meals, gives me more free time, etc. Just sip BCAA during the day. Also you can eat 'less clean' when you do, which is useful when you can't prep meals yourself."


I would like to emphasize the part about BCAA, make sure you're getting a serving every couple hours, especially of leucine, to keep MPS nice and high (which is arguably the biggest con to IF).

And I agree with boone, IF is the group of dietary aproaches, leangains is the layout that proposes a 16/8 split.
 
My two cents, my experience with the warrior diet was that it really messed with my training (weights and boxing) and was not practical for me. Lost strength, muscle and gassed during training, and just didn't like all the 'warrior chocolate bar' 'warrior milk' 'warrior this and warrior that'BS.

Leangains on the other hand allowed me to keep training with intensity, and I definitely stripped some stubborn fat off. I stick to good ole fashion frequent feeding for the most part now, but every couple months do a month or two of leangains.
 
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