I was hoping someone could shed some light on meal timings for IF with evening workouts.
Reading JB’s info he trains at noon. This allows him to train fasted (only been up 4 hours or so) and then have 3 meals then stop at 8 until 12 the next morning. Unfortunately I do not have the luxury to train mid-day else I would. I have a 9-5 office job and was wondering if the below was the most OPTIMAL option I have:
Meal 1 @ 2pm
Workout @ 6pm
Meal 2 @7pm (Largest Meal)
Meal 3 @ 10pm
Sleep @ 11pm
Wake @ 7am
This means I am fasting from 10pm-2pm (16 Hours) and eat from 2pm-10pm (8 hours).
The spacing of the meals are what JB advises however he does specify training fasted and thus having all your meals post workout. Will IF still be effective this way?
Depends a bit on calories/macros for the different meals as well as your goals, but here’s what I do:
Wake up 07.00 - Work 9-5
Meal 1 @13.00 (20% kcal for the day, low-carb)
Meal 2 @15.00 (20% kcal for the day, low-carb)
Training days (M/W/F): Pre-workout shake (BCAAs+Creatine+fruit(apple and banana)), Train at 18.00-ish
Meal 3 @20.30-ish (60%kcal for the day, higher carb), then fast
Sleep 23.00.
Non-training days are the same but Meal 1/Meal 2 calories are a bit higher. More focus on fat and keeping carbs a lot lower.
I workout at a similar time to you, so in order to keep the physiological benefits of training fasted my schedule follows
10:00 - 10g BCAA’s + 5g Glutamine
14:00 - 10g BCAA’s + 5g Glutamine
17:30 - 20g Whey Isolate
18:00 -Train
19:30- Meal 1 (Largest)
20:30-Meal 2 (Smaller)
22:30- Meal 3 (Casein, egg Whites + Omega 3 Supp)
23:00 - Sleep
Follows more closely to the ‘warrior diet’ 20/4 fast/feed than the 16/8 popularised by Martin but feels optimal goven that this is the time i can train. On days where i can train between 2-4pm i follow a 16/8 simply spreading the 3 pwo meals further apart.