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[entremet]

Tomorrow is my first weigh in but I was curious and got on the scale today. Didn't lose a pound. I'll give it another week try but if I stay the same I'm stopping. Reminds me of doing ketosis for a month and not losing a pound. I swear my body is fucked up.

If you are weigh training the scale is not the most accurate tool. I noticed that my scale weight didn't change too much, but that my pants were loser and other visible indicators of fat loss.

Tailors tape works well too for measurements.

 

[McLovin]

Basically been doing IF my whole life by not eating breakfast and not snacking. Can't say it's helped me any.

Kind of off topic, but I find that skipping breakfast in general doesn't really help you lose weight. Unless its part of some special diet plan or something. 3 healthy meals or even 5 small healthy meals well give you better results.

 

[entremet]

Kind of off topic, but I find that skipping breakfast in general doesn't really help you lose weight. Unless its part of some special diet plan or something. 3 healthy meals or even 5 small healthy meals well give you better results.

Macros matter. This is just skipping meals.

The lean gains approach is very specific on your macro nutrients and training. It's just not skip breakfast and expect to get six pack abs.

 

[ShadowgeistX]

Just chiming in on this topic...

I've been doing Brad Pilon's ESE for a few months now, it's honestly the best thing I've done to date. It's an amazing system that allows me to go for company lunches, eat whatever I want, and still lose weight.

Of course, that was when I first started, I think I have to watch my nutrition and exercise a little more now. But Pilon's IF style (can't really speak for the others) definitely helps with portion control and meal control.

 

[SnakeSlashRO]

I have done IF off and on and have had success with it, its just hard for me to maintain it... but much easier to maintain IF than a low carb CKD...

Anyway I lift quite regularly and since Im out of school till March ill be fasting long term.

I am on my Day# 5 of fasting (true water only fasting) thinking of going 21 days plus. If I die GAF will be notified lol. ( I expect to cut up quite a bit, I am still lifting and doing cardio while fasting )

 

[TurbulentTurtle]

If you are weigh training the scale is not the most accurate tool. I noticed that my scale weight didn't change too much, but that my pants were loser and other visible indicators of fat loss.

Tailors tape works well too for measurements.

That was the most difficult thing for me to realize after losing a ton of weight and started to lift and weight train to gain muscle. I was too focused on the scale number and so I would get depressed and not eat every time the scale number went up.
That probably hindered my results more than anything since I was eating at an insane caloric deficit that it was negatively affecting my weightlifting progress and I wasn't getting any kind of results even after lifting for a year.

 

[Gilby]

Been doing some variation of IF for about 5 years, Cheatmode for the past 3 or 4. Never going back to "conventional" meal timing, unless I REALLY want to gain weight.

 

[Cubsfan23]

this works even better if you do some type of meditation. Weekdays i fast evening and night, weekends i fast when it is daylight

 

[SnakeSlashRO]

If you do some IF research you will see how it debunks how people think the metabolism goes up and down if you miss meals. Yes the metabolism goes up slightly to when its digesting food but its just like any other organ that is taking priority in the body it burns a little more.


I have been doing a week long fast ( water only fasting ) before I started I had a respiratory therapist perform an REE (resting energy expenditure ) and BMR test on me which came out to my BMR being 2058kcals a day. After fasting a week I went back again and my metabolism did go down but it was 1970kcals a day. The difference is only 88 calories! like two slices of bread which is minimal and that's only a week of being fasted.

 

[GloveSlap]

I'm gonna try this for the first time. I just ate a nice meal and I'm not going to eat again until this time tomorrow.

 

[yonder]

If you do some IF research you will see how it debunks how people think the metabolism goes up and down if you miss meals. Yes the metabolism goes up slightly to when its digesting food but its just like any other organ that is taking priority in the body it burns a little more.


I have been doing a week long fast ( water only fasting ) before I started I had a respiratory therapist perform an REE (resting energy expenditure ) and BMR test on me which came out to my BMR being 2058kcals a day. After fasting a week I went back again and my metabolism did go down but it was 1970kcals a day. The difference is only 88 calories! like two slices of bread which is minimal and that's only a week of being fasted.

Whoa, how did you manage that long? I went about 36 hours once, but I felt weak and I couldn't concentrate properly so I stopped.

 

[Parch]

I thought strength training and conditioning while fasted would be a horrible failure but I prefer it so much more.

It's a horrible failure for me. Cardio not so much, but strength training without eating something beforehand is basically a waste of time for me.

I guess it effects people differently and depends on your lifestyle. If you're a student or have a sit down job then fine, but a job with even moderate physical activity requires fuel for me. I'd be light headed and ready to pass out in the afternoon if I didn't have lunch. Fasting on weekends or sedentary days would work.

 

[SnakeSlashRO]

Whoa, how did you manage that long? I went about 36 hours once, but I felt weak and I couldn't concentrate properly so I stopped.

You feeling weak could be one of two things (that I know). Either its all mental and you just really wanted to eat, or maybe if you had a busy day or had been working out your glycogen stores might have been used up ( this normally takes a few days or fasting + an intense workout) your body might have been entering ketosis.


But trust me, I have been doing IF off and on since last March, you kinda build it up and can do a long term fast.

 

[TurbulentTurtle]

Fasted for over 24 hours, got a personal best on my deadlift at 225lbs, then came home to an amazing PWO meal.
Feels good man.

 

[hwalker84]

I've been thinking of doing intermittent fasting for a while. I may add that to my diet come next year when my knees get better.

 

[nomis]

It's a horrible failure for me. Cardio not so much, but strength training without eating something beforehand is basically a waste of time for me.

I guess it effects people differently and depends on your lifestyle. If you're a student or have a sit down job then fine, but a job with even moderate physical activity requires fuel for me. I'd be light headed and ready to pass out in the afternoon if I didn't have lunch. Fasting on weekends or sedentary days would work.

Work your way up from 12 hour fasts to 16 slowly, then. I've been doing this since the beginning of November and my lightheadedness went from significant to negligible to nonexistent. You have to force your body to start digesting it's own fat stores for energy, but that doesn't mean that you can't ease into it. At first it might seem that you'll be hopelessly ready to pass out without fuel in you, but eventually that physical activity while fasted will just accelerate your progress.

But as you say, in the meantime you could just fast on weekends and sedentary days. Even that will prep your body to not get lightheaded when doing it on physically active days comes into the picture.

 

[Cousteau]

Think I'll convert this over to my sex life.

 

[yonder]

You feeling weak could be one of two things (that I know). Either its all mental and you just really wanted to eat, or maybe if you had a busy day or had been working out your glycogen stores might have been used up ( this normally takes a few days or fasting + an intense workout) your body might have been entering ketosis.


But trust me, I have been doing IF off and on since last March, you kinda build it up and can do a long term fast.

Probably a bit of both. I have a bad habit of eating when I'm bored, though, and fasting definitely confronts that issue. Next time I'll try to go an entire weekend.

 

[SnakeSlashRO]

Probably a bit of both. I have a bad habit of eating when I'm bored, though, and fasting definitely confronts that issue. Next time I'll try to go an entire weekend.

It gets easier and easier, drink plenty of water... I used to fill up on water to the point I would ask myself "Even if I could eat, would I want to eat after drinking all of that water?" Water fills you up and holds you over. Eventually you get to the point where you dont need to do things like that.

Also in the past I drank zero calorie diet drinks, but Im past that now. It takes time.

 

[Grady Durden]

Very interesting stuff here. I may have to try it sometime. I've been fasting for 2 days because I've been sick, which isn't fun.

 

[snoopen]

I'm hitting my eating Window pretty good atm.. Only concern is Christmas where I'll just eat whatever for 2-3 days and return.

Feeling leaner than normal at 84kg, more striations and less loose fat.. Feels good. Went out to dinner with friends and had lots of interested looks from girls on the other tables as I ate the restaurants largest steak and a side post workout.

 

[entremet]

Down 9 pounds since Thanksgiving.

I love IF. My favorite thing about it is the convenience factor and if I want to splurge, I just fast the whole day and eat one big meal. This works great for restaurant outings. Still gotta watch the alcohol, though.

Alchohol is a metabolism wrecker. So I limit myself to 1 beer or two glasses of red wine when eating out.

 

[Kraftwerk]

That is awesome entrement!!...I have gone from a size 32 waist to a 29 since I started this. I feel great and don't feel hungry at all.

Question;

A person needs around 1500-2000 calories a day give or take.

Say this person is fasting 18 hours a day, and then eats after 4 pm.

If said person eats a cheesecake that is 1000 calories, will that person gain weight, or will it be all used up since he has not consumed any calories for 18 hours, and his body requires 1500+. Ergo he eats 1000 calories, and it is all used up properly.


Is that broscience or is it how it actually works?

I'm just trying to figure this IF thing out, and was wondering about this. My friend asked me this question after I told him about me fasting.

 

[entremet]

That is awesome entrement!!...I have gone from a size 32 waist to a 29 since I started this. I feel great and don't feel hungry at all.

Question;

A person needs around 1500-2000 calories a day give or take.

Say this person is fasting 18 hours a day, and then eats after 4 pm.

If I eat a cheesecake that is 1000 calories, will that person gain weight, or will it be all used up since he has not consumed any calories for 18 hours, and his body requires 1500+. Ergo he eats 1000 calories, and it is all used up properly.


Is that broscience or is it how it actually works?

I'm just trying to figure this IF thing out, and was wondering about this. My friend asked me this question after I told him about me fasting.

How does the rest of the week look like?

Gotta put things in context when dieting.

But if you go by the classic calorie hypothesis, you will not gain weight on that protocol. I would avoid sugary stuff though. Stuff is the plague for weight loss. Not bad for cheats here and there, tho.

 

[CountAntonius]

Fasting twice a week dinner to dinner and cutting out snacks and late night dinners. I've lost nearly 30 pounds in 4 months.

 

[Kraftwerk]

How does the rest of the week look like?

Gotta put things in context when dieting.

But if you go by the classic calorie hypothesis, you will not gain weight on that protocol. I would avoid sugary stuff though. Stuff is the plague for weight loss. Not bad for cheats here and there, tho.

Rest of the week is normal healthy eating.

I mainly eat salads, fish and fruit. I had a cheesecake today, which was around 600 calories. My friend asked me that question I posted earlier while I was eating it. I'm still going to run for an hour tonight to 'balance' things out ;p

 

[entremet]

Rest of the week is is normal healthy eating.


I mainly eat salads, fish and fruit. I had a cheesecake today, which was around 600 calories. My friend asked me that question I posted earlier while I was eating it. I'm still going to run for an hour tonight to 'balance' things out ;p

You should be fine then. I wouldn't worry about running to be honest, unless you do it for pleasure, calming your mind, etc.

 

[Vesper73]

I'm glad someone brought this up. Ive been doing the warrior diet for the last three months. Greatest diet I've ever done, (been doing BFL for 10 years). I feel so much better not forcing myself to eat. I actually enjoy food again. And most importantly, it's so damn easy, (i sound like an infomercial
). Talk about ripping the stubborn fat right off your body.

I'm a bit more extreme than most. On the days where I'm lifting, I'll have some whey protein before and after my workout, followed by a berry smoothy 2 hours after my workout. But apart from that, I'll only eat for a four hour window at night. I've never had so much energy, and my mind is really clear. The first week was pretty difficult, but now it's so simple I just want to tell everyone.

This is a life changer folks, and something you can stick to indefinitely.

If you want to start easy, start by skipping breakfast. You'll still receive some pretty substantial health benefits.

Do some research. The evidence for the benefits of IF is mounting. Eat less, live longer, feel better!

Thanks again OP! Threads like this make a real difference.

 

[entremet]

I'm glad someone brought this up. Ive been doing the warrior diet for the last three months. Greatest diet I've ever done, (been doing BFL for 10 years). I feel so much better not forcing myself to eat. I actually enjoy food again. And most importantly, it's so damn easy, (i sound like an infomercial
). Talk about ripping the stubborn fat right off your body.

I can't believe our culture is setup to eat at least 3 meals a day. We didn't evolve that way.

Highly recommended.

If you want to start easy, start by skipping breakfast. You'll still receive some pretty substantial health benefits.

Do some research. The evidence for the benefits of IF is mounting. Eat less, live longer, feel better!

Thanks again OP! Threads like this make a real difference.

You're welcome.

I did BFL. Eating six times a day was too much to take. Even though there we smaller portions, it's just annoying to have to worry about eating so much everyday.

 

[TurbulentTurtle]

Rest of the week is normal healthy eating.

I mainly eat salads, fish and fruit. I had a cheesecake today, which was around 600 calories. My friend asked me that question I posted earlier while I was eating it. I'm still going to run for an hour tonight to 'balance' things out ;p

A good number of people (myself included) are in the camp where you can eat whatever the hell you want as long as it fits into your daily macros. So let's say that near the end of your eating window you have ~600 calories, and a good amount of fat and carbohydrates still left to go before you hit your "limit" then by all means down that cheesecake without feeling guilty.
There are people who feel like you should eat 100% clean without any kind of "bad" foods and that's fine too, it just depends on how you want to go about the diet.

 

[Kraftwerk]

A good number of people (myself included) are in the camp where you can eat whatever the hell you want as long as it fits into your daily macros. So let's say that near the end of your eating window you have ~600 calories, and a good amount of fat and carbohydrates still left to go before you hit your "limit" then by all means down that cheesecake without feeling guilty.
There are people who feel like you should eat 100% clean without any kind of "bad" foods and that's fine too, it just depends on how you want to go about the diet.

Yeah, I would say that is my approach too.

I had 5 rolls of vegetable sushi and a slice of cheesecake. I feel great. Not bloated, or any kind of cramps.

Year ago, if I ever had a cheesecake, I would start feeling like shit ; mentally and physically.

Based on todays macro as you put it, I can still eat another 300-500 calories, but I am not hungry at all, and I still have tongs of energy. I'll probably finish the day off with a cup of tea and a fruit.

I fucking love IF. Don't think I'll ever stop.

 

[Vesper73]

A good number of people (myself included) are in the camp where you can eat whatever the hell you want as long as it fits into your daily macros. So let's say that near the end of your eating window you have ~600 calories, and a good amount of fat and carbohydrates still left to go before you hit your "limit" then by all means down that cheesecake without feeling guilty.
There are people who feel like you should eat 100% clean without any kind of "bad" foods and that's fine too, it just depends on how you want to go about the diet.

This. If your IF window is long enough, you'll be cutting calories and giving your body a break. I started out eating pretty much anything during my eating window, as long as I got fruit, vegetables, and protein first. And now i have moved towards being a bit more strict on healthy foods. But I'll definitely throw in some pretty crazy deserts now and then. Made it really easy to transition.

 

[Vesper73]

Still gotta watch the alcohol, though.

Alchohol is a metabolism wrecker. So I limit myself to 1 beer or two glasses of red wine when eating out.

This is so true, and was the hardest part for me . I'm down to two glasses of wine while eating out as well.

 

[Troblin]

Thinking about starting a leangains clean bulk starting with the new year.

Quick question, Fish oil/BCAAs/multi-vitamins... Ok during fasting period, or reserved primarily for 8 hour feeding window?

 

[TurbulentTurtle]

Thinking about starting a leangains clean bulk starting with the new year.

Quick question, Fish oil/BCAAs/multi-vitamins... Ok during fasting period, or reserved primarily for 8 hour feeding window?

Those are generally fine to take outside your feeding window, as I take my BCAAs before a workout which is a few hours before my fasting window starts. But I usually take my multivitamins and whatever stuff during my PWO meal although I'm sure you'll be fine taking the fish oil and stuff outside the 8 hour feeding window.

 

[ChanHuk]

I'm gonna give ESE a try. Just had a small turkey lunch and gonna go 24hrs without eating. Are multivitamins and fishoil okay to take while fasting? Or should I just limit to water and other noncaloric drinks?

 

[entremet]

I'm gonna give ESE a try. Just had a small turkey lunch and gonna go 24hrs without eating. Are multivitamins and fishoil okay to take while fasting? Or should I just limit to water and other noncaloric drinks?

Should be fine.

 

[snoopen]

Bump for a superior fat loss approach.

 

[Kraftwerk]

Bump for a superior fat loss approach.

Heh, I was about to do the same.

I did not fast for two days over the holidays, and I felt...weird. I ate normal portions, but I felt bloated .

Now that I'm back on it again, I feel great again.

I honestly don't think I will ever stop fasting. Feels too good. I gave been recommending it to a friends. One has been on it a week and she really likes it so far.

 

[Troblin]

Just wanted to post a quick update after 1 week of leangains.

-My strength is basically the same working out fasted.
-Appetite is severely curbed. I can fast 16 hours without eating easily. Prior to IF, I was starving by breakfast.
-I'm eating 2600 calories rest days, 3100 workout days(~200 calorie surplus) and appear to be dropping weight.

Overall, leangains appears to be a life changer. I'll post another update in a couple weeks.

 

[bjb]

I just take aderall which suppresses appetite anyway, while getting the appropriate energy / concentration boost.

 

[entremet]

Bump for a superior fat loss approach.

Yep. I'm still losing. I'm trying for 25 pounds for the year and down 5 already in three days

Heh, I was about to do the same.

I did not fast for two days over the holidays, and I felt...weird. I ate normal portions, but I felt bloated .

Now that I'm back on it again, I feel great again.

I honestly don't think I will ever stop fasting. Feels too good. I gave been recommending it to a friends. One has been on it a week and she really likes it so far.

I just don't think we evolved eating so regularly. I mean convenience affords 24 hour access to food, but I just operate better eating 2 meals a day.

 

[SoccerGoaliePro]

I am a full supporter of intermittent fasting. I improved my health drastically since I began doing it.

 

[TurbulentTurtle]

People say that I look skinnier now but I'm actually gaining weight and leaning out.
My lifts in the gym are improving too, thanks LG!

 

[effzee]

Just wanted to post a quick update after 1 week of leangains.

-My strength is basically the same working out fasted.
-Appetite is severely curbed. I can fast 16 hours without eating easily. Prior to IF, I was starving by breakfast.
-I'm eating 2600 calories rest days, 3100 workout days(~200 calorie surplus) and appear to be dropping weight.

Overall, leangains appears to be a life changer. I'll post another update in a couple weeks.

I just started leangains myself. The fasting isn't an issue at all especially since as a Muslim I fast for a whole month.

Its just getting the right schedule to get good proper workouts.

Have a question though about calorie intake. I weigh 160 and am 5'7. I have seen some minor increases in my strength over the two weeks I have been doing this. How much should my calorie intake be on workout and and off days? As of now I haven't been calculating but rather just watching my carb intake, which was already pretty low, and am being less careful about fat v carbs.

Any suggestions? Thanks!

 

[MjFrancis]

I just started leangains myself.

[...]

How much should my calorie intake be on workout and and off days? As of now I haven't been calculating but rather just watching my carb intake, which was already pretty low, and am being less careful about fat v carbs.

The Leangains recomposition plan has calories at +20% on training days and -20% on rest days. That's a good baseline to adjust from. If you're trying to lose fat you can fudge the numbers around and maybe try +10% for training days and -30% for rest days. If you want to be a little more aggressive you could try -40% for rest days. You can't go wrong with a measured approach, so start on something manageable before working your way towards anything aggressive.

You don't have to be shy about your carbohydrate intake after training, either - so long as you're lifting heavy shit.

 

[CountAntonius]

Second fast day of the week for me. Here's to gallons of water.

 

[Lactose_Intolerant]

I just want to say thank you for this thread. I've always eaten horrible and it's finally catching up with me these past couple of years.

Back in my early 20's I weighed around the 155 mark but this past year I was around 175-180 mark. Started just eating 2 meals within 6 hours of each other (mostly even closer than that) every day plus eating right. I cut out all the crap that was making me gain weight. Plus I eat much smaller portions without even being hungry.

I weighed myself at xmas and I was at 164. I don't even exercise differently (actually doing some physical activity a few times a week), just my diet and lost over 10 lbs in like 3 weeks.

I'm so lazy when it comes to my own health I needed something easy that would show results and these plans really work. Now it is mostly because of my piss poor diet before but I'm sure every little thing helps like fasting.

 

[Hawkian]

Done Martin's style of IF and it's plainly effective and nutritionally sound. Gonna be starting a new cut quite soon.

 

[snoopen]

I'd recommend reading eat stop eat by Brad pilon as well as.. Different approach to IF, advocates fasting 24 hours a handful of times a week rather than lean gains 16/8. Lean gains is more focused on weight lifting.

Ultimately I'd say any IF approach can work for anyone as long as the motivation and commitment is there.