Alright, first off I have no idea why the fck I have never gave LG a go. I literally spent all night last night reading through Martin's site and cannot believe how much I agree with his philosophy and methods. A light bulb was going off every minute as I read through that site. Everything that LG/IF has to offer seems to be absolutely perfect. Now before I write up my blueprint, I have just a couple questions for the experts on this matter. I would appreciate anyone's input as I am trying to gather as much as information on this as I can.
1) If losing body fat is the first goal and retaining/gaining muscle is second, can a ketogenic/low-carb routine be implied the first 2 weeks to kick start the process?
You can go low carb all the time if you want. You need to figure out what you respond best to, and feel best on.
2) What would be better to keep the fat loss process going, a ketogenic/low-carb routine or a simple deduction of calories while keeping a 40C/40P/20F ratio?
Again, either. Maybe even both. No carbs on non training, 40/40/20 on wo days. Really it is a very flexible protocol, and should be treated like any other time you have dieted in terms of macros. You can then adjust from there, as the results dictate.
3) I start school in January, and I will most likely be taking morning classes. What would be the best way to set this up? I actually like to do morning cardio but I also like to hit the weights. Is it possible to do two-a-day workouts on LG/IF? If so, do they both need to be done during the fasted state or can weights be done during the 8-hour eating window? This is the part I am having trouble setting up. I think I read that Martin recommends to eat 25% of total cals pre-workout but how should the remaining 75% be set up, just divide them into two meals? Also, I am going to be training partly for basketball by implementing plyos and power-lifts, can I play ball during the 8-hour eating window?
You can train fasted, fed, it doesn't matter. You can do AM cardio, PM lifting, etc.. Doesn't matter. Split your meals as you see fit, and can make work with YOUR schedule.
4) If I do fasted cardio in the morning, can a whey shake be taken after the session, even if I don't break my fast until say for another 3 hours? I plan on using BCAAs but I was just wondering about whey and if the artificial sweeteners can break a fast.
Don't drink a whey shake. Fasting means fasting. Use common sense here. If it has calories, avoid it. BCAA's are fine in the recommended quantities.
5) Lastly, because I cannot live without playing basketball at least 3-4 times a week, would it be OK to play ball AFTER my last meal? The reason being is that sometimes the courts don't clear out until 7 or 8pm, sometimes even later. Right now, I am trying to get my game up so I like practicing by myself. And one more thing, would it be OK to drink some Powerade while I play, if I happen to play after the last meal?
Sure why wouldn't it be fine to play ball after your last meal? And NO, NO powerade if you are in the fasting window. Powerade Zero is fine.
I have a really good feeling about LG/IF and cannot wait to get going. I have been wasting so much time for years trying to nail down a perfect routine when it was practically sitting right in front of me, smh. Sorry for the long read guys, but I would very much appreciate the help and insight.
