[quote]theBird wrote:
I would be interested to hear what and what amount that people eat in the 8 hour window while IF?
I am considering it, but just wondering exactly how much I will be looking to be eating in the 8 hour window? Where do I find a guide on IF?
Is this advisable for someone that lifts 3 times a week, and does cardio 4 times a week?
tweet[/quote]
Google Berardi’s lean gains, that’s a good place to start.
IF should be fine for you. I train at a higher frequency than you (full body 4-5x weekly) and I’m getting stronger, leaner, and thicker.
I only ate in a 5ish hour window yesterday, but here’s what I had:
Preworkout:
WO-60: 1 scoop Humapro (wait 20 min after this)
WO-40: 2 Twix Bars w/ 5g BCAA structured peptides
Intraworkout (about halfway in)
1 scoop Humapro
Postworkout:
1 rotisserie chicken (3lb) w/ some buffalo sauce/ranch/BBQ sauce
2 cups white rice (uncooked measure)
8 Brazil nuts
[quote]tork94 wrote:
for everyone who has done 24 hour fasting, did you stick with mostly BCAAs and greens poweders. or did you also continue to take other supplements/vitamins (fish oil, zinc, magnesium etc…)?
Thanks[/quote]
I still take vitamins/minerals/creatine/no-ops. SOme of the nootropics are fat soluble so I take them with a couple caps of fish oil. Other than that I don’t take down any substantial amounts of macronutrients.
I don’t use greens powders or green tea right now, but I include stims like Spike/HOT-ROX and coffee.
I use Humapro while fasting- EAA’s rather than BCAA’s- and it’s worked great. Just fasted for a little over 40 hours over the weekend. Muscularity held well, I picked up some good leanness, and when I hit the gym yesterday I hit a 20lb PR on deads. [/quote]
How much eaa do u take on the 24 hour fast? And do u spread it out? I don’t have human pro but I have Lots of bcaa. How much do u think is a good amount? I’m at 207 right now around 15-17% bodyfat.
[quote]tork94 wrote:
for everyone who has done 24 hour fasting, did you stick with mostly BCAAs and greens poweders. or did you also continue to take other supplements/vitamins (fish oil, zinc, magnesium etc…)?
Thanks[/quote]
I still take vitamins/minerals/creatine/no-ops. SOme of the nootropics are fat soluble so I take them with a couple caps of fish oil. Other than that I don’t take down any substantial amounts of macronutrients.
I don’t use greens powders or green tea right now, but I include stims like Spike/HOT-ROX and coffee.
I use Humapro while fasting- EAA’s rather than BCAA’s- and it’s worked great. Just fasted for a little over 40 hours over the weekend. Muscularity held well, I picked up some good leanness, and when I hit the gym yesterday I hit a 20lb PR on deads. [/quote]
How much eaa do u take on the 24 hour fast? And do u spread it out? I don’t have human pro but I have Lots of bcaa. How much do u think is a good amount? I’m at 207 right now around 15-17% bodyfat. [/quote]
Every 3 hours or so is what I usually do. More around workouts if you aren’t off on that day.
I don’t really use standard BCAA’s so I don’t really want to make dosing recommendations on that. There’s a huge variation in what I’ve seen as recommended dosing for those- some are fine with as low as 15g, but then there are others who say OMFG <40g and it’s below minimum effective dose. I’d check leangains (google Berardi leangains and you should find it) or another IF-specific site for recommendations on BCAA dosing for muscle retention during a fast.
[quote]tork94 wrote:
Berardi recommends 3 “none meals” of 5-10g of bcaa and a serving of greens powder. With green tea and or water. [/quote]
Well it looks like you have a good starting point. I wouldn’t be afraid to add an extra hit or two of at least the BCAA’s if you’re going for a more extended fast though.
[quote]tork94 wrote:
I might also add some dim and calcium d-glucarate and a few serving of fiber during the day. [/quote]
Vitamins, minerals, and most non-cal/macro supps don’t give me any trouble but I haven’t taken my fiber during the fast so I’m not sure if that would hurt the efficacy of fasting or not.
[quote]tork94 wrote:
I might also add some dim and calcium d-glucarate and a few serving of fiber during the day. [/quote]
Vitamins, minerals, and most non-cal/macro supps don’t give me any trouble but I haven’t taken my fiber during the fast so I’m not sure if that would hurt the efficacy of fasting or not.[/quote]
Why take fibre when theres no food consumed?
[quote]theBird wrote:
I would be interested to hear what and what amount that people eat in the 8 hour window while IF?
I am considering it, but just wondering exactly how much I will be looking to be eating in the 8 hour window? Where do I find a guide on IF?
Is this advisable for someone that lifts 3 times a week, and does cardio 4 times a week?
tweet[/quote]
same amount of food but in a shorter amount of time basically! Just means bigger portions than what you might have spread out through the day. Unless of course you want to use IF for a goal other than your current one.
[quote]theBird wrote:
I would be interested to hear what and what amount that people eat in the 8 hour window while IF?
I am considering it, but just wondering exactly how much I will be looking to be eating in the 8 hour window? Where do I find a guide on IF?
Is this advisable for someone that lifts 3 times a week, and does cardio 4 times a week?
tweet[/quote]
same amount of food but in a shorter amount of time basically! Just means bigger portions than what you might have spread out through the day. Unless of course you want to use IF for a goal other than your current one. [/quote]
I would be eating alot of food in ine sitting. Not sure if it woud be possible.
Drink your calories
I have been using it for fat loss ATM and 2 meals seems to work best ( also have read that spiking insulin no more than twice a day helps with hormones)
But consuming calories via drinks is what I will be doing when I look to add size.
[quote]theBird wrote:
I would be interested to hear what and what amount that people eat in the 8 hour window while IF?
I am considering it, but just wondering exactly how much I will be looking to be eating in the 8 hour window? Where do I find a guide on IF?
Is this advisable for someone that lifts 3 times a week, and does cardio 4 times a week?
tweet[/quote]
same amount of food but in a shorter amount of time basically! Just means bigger portions than what you might have spread out through the day. Unless of course you want to use IF for a goal other than your current one. [/quote]
I would be eating alot of food in ine sitting. Not sure if it woud be possible.
tweet[/quote]
why bother then? If I remember/read rightly you are training a lot for sport at the moment and needed extra calories to keep your weight up? Probably not the best time to be playing around with diets. If you are struggling with food intake now decreasing your feeding time isnt going to help.
[quote]theBird wrote:
I would be interested to hear what and what amount that people eat in the 8 hour window while IF?
I am considering it, but just wondering exactly how much I will be looking to be eating in the 8 hour window? Where do I find a guide on IF?
Is this advisable for someone that lifts 3 times a week, and does cardio 4 times a week?
tweet[/quote]
same amount of food but in a shorter amount of time basically! Just means bigger portions than what you might have spread out through the day. Unless of course you want to use IF for a goal other than your current one. [/quote]
I would be eating alot of food in ine sitting. Not sure if it woud be possible.
tweet[/quote]
why bother then? If I remember/read rightly you are training a lot for sport at the moment and needed extra calories to keep your weight up? Probably not the best time to be playing around with diets. If you are struggling with food intake now decreasing your feeding time isnt going to help.[/quote]
That’s true. I only saw weights and cardio so I was assuming off-season.
I prefer a daily 14 hour fast and 10 hour feeding window. Never had a huge appetite and just can’t get my calories in the 8 hour time frame. you could try that if you’re worried about the large portions. Granted, I’m doing low intensity steady state cardio (incline treadmill walk) during the last hour of the fast but I’m continuing to recomp with just the 14 hour fast instead of 16.
[quote]theBird wrote:
I would be interested to hear what and what amount that people eat in the 8 hour window while IF?
I am considering it, but just wondering exactly how much I will be looking to be eating in the 8 hour window? Where do I find a guide on IF?
Is this advisable for someone that lifts 3 times a week, and does cardio 4 times a week?
tweet[/quote]
something like:
immediately Post w/o
banana
scoop optimum whey
creatine mono
~hour later
10oz. Chicken Breast
14oz. sweet potato
snack
apple
10 oz low fat cottage cheese
bowl full of broccoli
4 tbsp. of a nut butter
dinner
8oz turkey breast
2 whole eggs
cup egg whites
2 cups spinach
1/2 cup mushroom
1 cup beans
Caseine/whey shake before bed
~2500kcal, 250g protein, 200g carbs, 70g fat
This is a typical day, however 2 days a week i shoot for 3000kcal, 250g carbs, 250g protein, 100g fat
[quote]jreynolds_4 wrote:
I prefer a daily 14 hour fast and 10 hour feeding window. Never had a huge appetite and just can’t get my calories in the 8 hour time frame. you could try that if you’re worried about the large portions. Granted, I’m doing low intensity steady state cardio (incline treadmill walk) during the last hour of the fast but I’m continuing to recomp with just the 14 hour fast instead of 16. [/quote]
Thats the coolest thing about IF, Its so customizable. Sure at some point tweaking the hours will lose its efficacy but I think 14/10 works really well. Does for me at least. I eat from 12pm to 10pm but most of my calories and carbs on workout days are after 7.