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Intermittent Fasting
- Thread starter entremet
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It's generally better to run in the fasted state (as in running after you wake up and before you eat) since your body will start to use fat as it's fuel source during that time, but running at any time during the fasting isn't bad at all. Run whenever you want. The fasting is merely to trick your metabolism so running won't ruin anything.
ZackieChan
Member
You've done this Cheat Mode, MJFrancis? It looks a lot like Carb Backloading.
One question - do you have to do low carb for a week or so prior to it, to "prime" your body, like Carb Backloading recommends?
One question - do you have to do low carb for a week or so prior to it, to "prime" your body, like Carb Backloading recommends?
TurbulentTurtle
Member
You can have as much black coffee or tea during your fasted period since that contains minimal calories or something. I've heard a ton of people drinking coffee when they wake up and it doesn't count as having broken the fast.
People also chew sugarless gum and stuff to keep the food cravings at bay.
Always-honest
Banned
Seems very doable but not for long. So it's not as futureproof as low carb and low sugar iet io. But it's a good one to throw in ther every once in a while so you can eat tem delicious carbsand sugars
lol I'm on a fast day today.
I started about two months ago after watching a Horizon (I think BBC) documentary on the health benefits.
I fast one day a week for 24 hours. I eat about 600cal for breakfast and then don't eat until the next day. So far I've lost a kilo and generally eat whatever I want. I've found it pretty easy, although on fast days I find myself missing the pleasure of eating. It's illuminating how much I eat for pleasure and not just hunger.
I started about two months ago after watching a Horizon (I think BBC) documentary on the health benefits.
I fast one day a week for 24 hours. I eat about 600cal for breakfast and then don't eat until the next day. So far I've lost a kilo and generally eat whatever I want. I've found it pretty easy, although on fast days I find myself missing the pleasure of eating. It's illuminating how much I eat for pleasure and not just hunger.
There is no priming required with Cheat Mode. Non-training days, or "control days" as Silverhydra refers to them, actually have quite a bit more leeway than Berkhan's IF strategies:
With this description a possible interpretation of your own control days could be eating low-carb, albeit preferably in the framework of Paleo principles.
TurbulentTurtle
Member
Man, dat post-workout meal after 20+ hours of fasting.
Feels goodman. Almost like going to an all-you-can-eat every time.
Feels goodman. Almost like going to an all-you-can-eat every time.
The new fad thing would probably be Primal or Paleo diets. Intermittent fasting isn't really fasting like you're speaking of it since it's really just a prolonged fast that everyone has when they sleep. You just don't break your fast until later.
ZackieChan
Member
I think I will give this a go. I miss the heavy lifting workouts I was doing for a while. Also I eat Paleo normally, so this should fit right in. It'll let me cheat three times a week instead of just one day. That is awesome.
The trick is not having too much fat on those post workout meals.
TurbulentTurtle
Member
That part is actually a lot more simple than I initially thought. I just had a massive PWO meal (almost 1400 calories) and the large majority of the overall fat in that meal (~12g) came from the natural peanut butter I ate, with slight contributions from the oatmeal and pasta sauce.
I also have to eat dinner again in like 2.5 hours and I'm still stuffed.
Grimm Fandango
Member
Thanks dude. I think I'm going to try this once I finish my finals.
ZackieChan
Member
Why are you eating again? Bulking? How has CM been working for you? I think I'm going to start after my normal cheat day tomorrow.
TurbulentTurtle
Member
Actually I'm more doing a cut, I just eat a lot more for my first meal, since all I usually have in my second meal is a piece or two of protein and a ton of vegetables, which end up being 500 calories, if that. I sometimes have to find random stuff to put into my second meal just to get a few extra calories or meat an adequate level for my macros.
My meals for rest days are fairly evenly split though, with ~700 calories coming from both meals.
What did you mean by CM?
Cheat mode?
Interstate for a friend's wedding. Will not meet my macros today haha.
TurbulentTurtle
Member
Ah.
I'm actually not doing the Cheat Mode thing, more just carb cycling workout thing like outlined in Martin Berkham's guide in the OP. High-carb low-fat foods for workout days, low-carb higher-fat on rest days, with an eating window of ~6-8 hours.
So far I am really digging the eating schedule and it doesn't interfere with my social life or whatever. Even if it would, the eating window can be modified so easily that's it's almost a non-issue.
luckyboyceo
Member
Trying the Eat Stop Eat method of essentially two 24-hour fasts over the course of a week and finished my first 24-hours earlier today. I was 4LBS lighter (water-weight, but still pretty remarkable).
I don't recall ever actively participating in a fast and it was way harder than I had expected. The mental/emotional effects really caught me off guard. I was thinking about food constantly and the hours seemed to go by much slower.
Had a large sandwich upon completing my fast, but ironically outside of that I haven't really been hungry. I suppose that's part of the goal though. Going to continue with this method and start my next 24-hours on Tuesday.
I don't recall ever actively participating in a fast and it was way harder than I had expected. The mental/emotional effects really caught me off guard. I was thinking about food constantly and the hours seemed to go by much slower.
Had a large sandwich upon completing my fast, but ironically outside of that I haven't really been hungry. I suppose that's part of the goal though. Going to continue with this method and start my next 24-hours on Tuesday.
ZackieChan
Member
Hence the confusion. Sounds like this is working for you, though.
AdventureRacing
Member
This is pretty much how i am naturally. On a regular morning shift i usually skip breakfast and lunch because i'm not really hungry and because it is more convenient that way. So it's impossible to tell if it's had a positive effect on me or not lol.
Decided to start yesterday instead of January.
I agree, it feels...weird I guess is the way to put it. I'm sure it will take a week for my body to adjust. I'm basically doing a small meal around 3, then a huge meal after working out. Before working out one scoop of whey with water. On workout days more carbs, on rest days more fat, always high protein. 8 hour window of eating, just like you.
I'm enjoying my 24oz black coffee this morning
ZackieChan
Member
Decided to start yesterday instead of January.
I agree, it feels...weird I guess is the way to put it. I'm sure it will take a week for my body to adjust. I'm basically doing a small meal around 3, then a huge meal after working out. Before working out one scoop of whey with water. On workout days more carbs, on rest days more fat, always high protein. 8 hour window of eating, just like you.
I'm enjoying my 24oz black coffee this morning
Sounds like Cheat Mode posted above, only less cheating.
Any thoughts in here on the Bulletproof IF, using coffee that has butter in it in order to stave off hunger? Would that work with CM-type eating, or is the butter too many calories. Perhaps just coconut oil in the coffee for MCT's?
Decided to give this a try. On my third day, and I feel incredible. Very focused, and full of energy. Went for a run while fasted last night, felt perfectly fine. Will definitely continue this for now.
As someone else stated, it's really eye opening once you do this. I realized how much of the food I had was plainly due to boredom, or because I was supposed to eat at that specify time.
As someone else stated, it's really eye opening once you do this. I realized how much of the food I had was plainly due to boredom, or because I was supposed to eat at that specify time.
I think I'm going to give this a go.
Little back story: Did a 20 week Keto diet earlier this year, lost like 70lbs. Then I started to bulk. Went well for the first 2 months or so and then spiraled out of a control. I still workout and do cardio but I eat like a maniac. I seriously have no sensation of legitimate hunger. No feeling of satisfaction or fullness. I just have constant cravings for food. I knew this would happen to. It's hard to people to lose a substantial amount of weight and keep it off. But damn, it's crazy. I tried to put some restraints on myself as far as what I'll eat and how much of it but I just don't do it. So, I was thinking to myself, how could I do such a strict Keto diet but not be able to do this? I need some strict rule to follow. I think Intermittent Fasting will work for me. I think I'll be able to attach my food intake to a clock. It's clear and cut. If it's not this certain time, I can't eat. Period. I'll still lift, I'll still do my cardio. And during my feeding hours, what I eat doesn't have to be super strict. I'm really just going to focus on getting my protein in and see how it goes. Might do a cheat day once every few weeks because those worked wonders for me during my Keto diet (did them once a week for Keto though).
Little back story: Did a 20 week Keto diet earlier this year, lost like 70lbs. Then I started to bulk. Went well for the first 2 months or so and then spiraled out of a control. I still workout and do cardio but I eat like a maniac. I seriously have no sensation of legitimate hunger. No feeling of satisfaction or fullness. I just have constant cravings for food. I knew this would happen to. It's hard to people to lose a substantial amount of weight and keep it off. But damn, it's crazy. I tried to put some restraints on myself as far as what I'll eat and how much of it but I just don't do it. So, I was thinking to myself, how could I do such a strict Keto diet but not be able to do this? I need some strict rule to follow. I think Intermittent Fasting will work for me. I think I'll be able to attach my food intake to a clock. It's clear and cut. If it's not this certain time, I can't eat. Period. I'll still lift, I'll still do my cardio. And during my feeding hours, what I eat doesn't have to be super strict. I'm really just going to focus on getting my protein in and see how it goes. Might do a cheat day once every few weeks because those worked wonders for me during my Keto diet (did them once a week for Keto though).
TurbulentTurtle
Member
I had kinda the same story as you, losing ~70lbs on a low-calorie keto diet. Doing the LG program is very good for tracking what you eat and will stop you from overeating and giving into cravings and temptation.
What helps me a lot with the whole IF/LG thing is tracking your calories and macros and stuff. I felt that my planning next day's meals somewhere helped me stick to the plan and not deviate when there were other culinary temptations nearby.
How do I stay out of "starvation mode?" by Kurtis Frank
It's slightly redundant for the following article Martin Berkhan wrote, but it's worth emphasizing to those interested in fasting that it won't destroy your metabolism and everything is going to be okay.
Top Ten Fasting Myths Debunked by Martin Berkhan
It's slightly redundant for the following article Martin Berkhan wrote, but it's worth emphasizing to those interested in fasting that it won't destroy your metabolism and everything is going to be okay.
Top Ten Fasting Myths Debunked by Martin Berkhan
The entire "Top Ten Fasting Myths" article is worth reading for anyone who is interested in the subject but remains wary of supposed consequences. The scope of the article is beyond what a single post could cover but as the questions arise old hats of IF could chime in where necessary.
TurbulentTurtle
Member
The best thing would probably be to just stay informed, maybe try some things out that you've read and see if it works for you.
Everybody's body works differently and what might give amazing results for one person would only be 50% as effective for somebody else.
I've been getting good results doing intermittent fasting, but I've had difficulty deciding when I should work out. I've heard its better to work out fasted and then break your fast an hour or two after your workout. I've been trying that but its hard to consistently maintain for me because of my part-time job.
Anybody know some specifics in this area? I'm new to fasting, and I've seen some results over the past few weeks however I want to continue to improve my method of doing it.
Anybody know some specifics in this area? I'm new to fasting, and I've seen some results over the past few weeks however I want to continue to improve my method of doing it.
TurbulentTurtle
Member
Do you have a set time that you always go to the gym, or is it totally dependent on what your part-time work hours are? It's fine to get a bit of food in you at the beginning of your feeding window if you are working out a bit later in the day.
The main thing here is that you are getting your biggest meal after your workout. So if you are having some issues with working out fasted and you need to eat something, just make sure it's a small snack or meal and within your feeding window. Think about your calories and macros at the end of the day as that is more important than the actual timing of your meals and what not.
I'd say the best idea would be to work out in earlier, maybe around noon or so. That way you can skip breakfast and by that time you'll have been fasting for a good number of hours. Then you can break your fast with a post-workout meal and go on with your other meal(s) for the rest of the day.
Some days will be worse than others.. You'll just wake up moody and craving all the time until your first meal.
Nostalgic Nightmare
Gold Member
I'm currently losing about a half pound a day doing this but its only been about 3 days. Ill gauge where im at during the weekly weigh in.
Its hard with all the christmas parties coming up but im not eating breakfast only lunch and dinner and it's easier than low carbing for me.
I wake up at 6am go to work. I have black coffee, a probiotic and fish oil
I eat lunch around 12:30 or 1pm with a garlic suppliment and fish oil
I eat dinner and anything else by 8pm with a multivitamin
So far this is easy to do, but i need to eat a bit better and workout which i plan on doing next week. Oh make sure to drink a good amount of water everyone.
Its hard with all the christmas parties coming up but im not eating breakfast only lunch and dinner and it's easier than low carbing for me.
I wake up at 6am go to work. I have black coffee, a probiotic and fish oil
I eat lunch around 12:30 or 1pm with a garlic suppliment and fish oil
I eat dinner and anything else by 8pm with a multivitamin
So far this is easy to do, but i need to eat a bit better and workout which i plan on doing next week. Oh make sure to drink a good amount of water everyone.
I can definitely see that happening.
Luckily, I LOVE black coffee and a cold glass of water
I am tempted to try this... it could work really well with my lifestyle. Was also reading about the Master Cleanse after it was mentioned earlier in this thread... i am dubious of its claims though, and the process of coming off the cleanse sounds terribly frustrating
The bulletproof variant sounds great because it jumpstarts you with a cup of coffee... however they want you to use their own coffee, i wonder if it would really matter so much if i just used my own, locally roasted coffee?
The bulletproof variant sounds great because it jumpstarts you with a cup of coffee... however they want you to use their own coffee, i wonder if it would really matter so much if i just used my own, locally roasted coffee?
It's not, I actually feel like I'm more focused and have more strength. It's probably placebo, but that's how I feel like. Or felt, I'm not really fasting these days.
I'll look into the research. I read a paper that mentioned to delay weight training after taking a pre-workout shake because the body supplants HGH easier when taxed under more limited resources. My problem is that I don't see myself completing a workout without eating beforehand because I just don't have the energy. There are a few times I've tried it and i recall bad results.
I lost weight this way. About a couple of months ago, I weighed about a 150-155 lbs. I kinda started fasting that day forward by only eating whenever I felt really hungry. If I eat something, it's equivalent to a small snack rather than a full meal. Sometimes I only eat one full meal in a day. I'm 131 lbs. right now.
But I didn't really fast on purpose. I just lost my appetite, I guess. My gut is always screaming, " EAT SOMETHING, ASSHOLE" but I don't really feel the urge to eat. Not sure if that's healthy or not. I'm guessing the increased dosage of my medication given by my doctor for my depression has something to do with this. And I'm far from being physically fit. I spend most of my day sitting in front of a desk, and don't actively exercise. But it's weird, I feel like I have tons of energy to do stuff(unless it's physically exhausting >_>).
While typing this, I looked up Dexedrine, the medication I've been taking. Yep, it's the freaking culprit. And it can be used as a party drug like meth. How about that.
But I didn't really fast on purpose. I just lost my appetite, I guess. My gut is always screaming, " EAT SOMETHING, ASSHOLE" but I don't really feel the urge to eat. Not sure if that's healthy or not. I'm guessing the increased dosage of my medication given by my doctor for my depression has something to do with this. And I'm far from being physically fit. I spend most of my day sitting in front of a desk, and don't actively exercise. But it's weird, I feel like I have tons of energy to do stuff(unless it's physically exhausting >_>).
While typing this, I looked up Dexedrine, the medication I've been taking. Yep, it's the freaking culprit. And it can be used as a party drug like meth. How about that.
TurbulentTurtle
Member
Working out fasted isn't for everyone and there are some people who need to eat something before they eat. From what I understand, the idea of working out fasted is that you will be burning off stored fat for energy rather than what you just ate like half an hour ago. Sounds a bit like bro-science to me but I've been working out fasted for over a year now so I've adjusted. If you feel like you need to eat something before working out then by all means go for it, just make sure it's something light that will keep you fueled during your workout.
I take a scoop of BCAAs beforehand though, and I don't seem to have any issues with lifting heavier weights or feeling tired. This is usually around 9:30am or so with my last meal having been at around 5:30pm the previous day.
Wait, only 16 hours? In that case I've done this many times just from skipping a late breakfast.
TurbulentTurtle
Member
How long have you been doing this? I would recommend sticking to it for at least a month, just in case, as a person's weight has a tendency to fluctuate pretty wildly within a shorter period of time. I don't see any changes in my weight but I have noticed that I've been leaning out and getting more muscle mass.
That's what makes this thing so appealing and easy for people.
Shao Kahn Brewing a Stew
Banned
I know. I started this when this thread came up. Goddamnit, am I cranky and moody. Yesterday, I said fuck it and had some bean chilli and later some potato chips until I said "What am I doing?"
I went to sleep empty stomach...
I need a list. Will take me a few days to come up with a definitive list, especially when you're working 7:00-4:30, and that the break hours don't match up with others.
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