[quote]Grimlorn wrote:
I can post a list of what I eat. I eat the same stuff every day so it’s possible I may be missing something important.
But I get between 150-200 grams of protein and I take a multivitamin, COQ10, fish oil, vitamin d, and a ZMK mineral complex. I’m 180 atm, and eating about 2500 calories a day. It’s only that low because for some odd reason I have a hard time losing weight/fat. That’s why I’m trying this new diet out.[/quote]
If you are new to IF its generally recommended that you eat at Maintenance calories for awhile to get used to the feeding schedule. If youve reduced your calories and increased the amount of time you are fasting then I think Ive spoted the reason for your strength drop. You will be able to lose fat easily on this type of feeding schedule. You dont need to drop calories much to start with.
[quote]Gl;itch.e wrote:
[quote]Grimlorn wrote:
I can post a list of what I eat. I eat the same stuff every day so it’s possible I may be missing something important.
But I get between 150-200 grams of protein and I take a multivitamin, COQ10, fish oil, vitamin d, and a ZMK mineral complex. I’m 180 atm, and eating about 2500 calories a day. It’s only that low because for some odd reason I have a hard time losing weight/fat. That’s why I’m trying this new diet out.[/quote]
If you are new to IF its generally recommended that you eat at Maintenance calories for awhile to get used to the feeding schedule. If youve reduced your calories and increased the amount of time you are fasting then I think Ive spoted the reason for your strength drop. You will be able to lose fat easily on this type of feeding schedule. You dont need to drop calories much to start with. [/quote]
Yeah I was actually around 2k calories and went up to 2500 and gained a couple pounds over the week. However, my weight is starting to drop now that I added the fat burner over the past 2 days. Schedule has been difficult getting use to. Sometimes it ends up being closer to 19/7 and 18/6. I try to go to the gym 2 1/2 hours before I have to break the fast since I spend about 2 hours at the gym. I may need to go earlier to compensate for drive time and cooking when I get home.
I actually felt pretty good today with the new EAA product I took during my workout. Had a pretty good workout even though I was sore from the day before. Maybe I just had a bad week or something. I’ll know for sure once I do my squat/bench day again. That was the one where I was really weak on. If I still have trouble. I’ll try a tbsp of EVCO before going to lift as long as it doesn’t interfere with BCAAs or EAAs.
Horribly nooby-level question, but curious about it.
I break the fast at midday with my first actual meal, normally 250g spinach or broccoli, and about 250g of meat. (I’m trying to cut)
However, I have 2 tablespoons of fish oil in the morning, and about 3 instant coffee’s, with probably 30ml of milk in each, even spacing from 0800-1200.
Would this be considered breaking the fast?
i think so long as you’re keeping it below 10kcals, your body won’t instantly jump out of fasting mode
if you want to stay on the safe side, just forgo the milk (tough with nescafe) and save the fish oil til your first meal
[quote]02Thief wrote:
Horribly nooby-level question, but curious about it.
I break the fast at midday with my first actual meal, normally 250g spinach or broccoli, and about 250g of meat. (I’m trying to cut)
However, I have 2 tablespoons of fish oil in the morning, and about 3 instant coffee’s, with probably 30ml of milk in each, even spacing from 0800-1200.
Would this be considered breaking the fast?[/quote]
yes
[quote]Gl;itch.e wrote:
[quote]xXSeraphimXx wrote:
I know that for those that train early Martin has a plan laid out were you take only BCAAs and eat later in the day. Would there be anything wrong with eating early around training and fasting starting around noon or one?[/quote]
Yes. That would be incredibly unoptimal. Boardering on useless. The idea is to fast in the first half of the day because 1. you wake up in a fat burning state, fasting just continues this a bit longer. 2. food in the later part of the day is better partitioned towards muscle than it is fat. So you can see how alteration of the timing would ruin the benefits.
You can still train in the morning and reap the benefits of increased fat loss by fasting until afternoon/evening. [/quote]
Why would it matter you would still be fasting for 16 hours. Your body would adjust after a few days. Martin himself that it is mainly an issue of adherence i.e. most poeple find it easier to not eat in the morning and prefer to go to bed satisfied. Also would not eating carbs in the morning be an additional benefit since insulin sensitivity is greatest upon waking.
[quote]02Thief wrote:
Horribly nooby-level question, but curious about it.
I break the fast at midday with my first actual meal, normally 250g spinach or broccoli, and about 250g of meat. (I’m trying to cut)
However, I have 2 tablespoons of fish oil in the morning, and about 3 instant coffee’s, with probably 30ml of milk in each, even spacing from 0800-1200.
Would this be considered breaking the fast?[/quote]
Take the fish oil with one of your meals and switch to heavy cream rather than milk. Use it sparingly and you’ll be fine.
[quote]maverick88 wrote:
Also would not eating carbs in the morning be an additional benefit since insulin sensitivity is greatest upon waking.[/quote]
Ill focus on this since its the most important as regards to timing of fasting etc. Martin has plenty of studies to show that Fasting is best done during the first part of the day, as people who ate the majority of their calories at the end of the day had better rates of fatloss and muscle retention on a calorie restricted diet. This is likely due to the insulin sensitivity you mentioned.
Insulin sensitivity IS highest in the mornings, but this goes for muscle AND fat. Which means fat can be stored easily. Whereas by night time insulin sensitivity drops. But if you throw exercise into the mix you can still replenish glycogen in the muscle and largely avoid fat gain since fat cells as not as sensitive to insulin. So yes, not eating carbs in the morning is definately the way to go.
These are the tennets of Carb Backloading btw so you might want to read into that.
If I had to workout in the morning Id still fast until early evening to receive these benefits.
[quote]gkeeper24 wrote:
[quote]02Thief wrote:
Horribly nooby-level question, but curious about it.
I break the fast at midday with my first actual meal, normally 250g spinach or broccoli, and about 250g of meat. (I’m trying to cut)
However, I have 2 tablespoons of fish oil in the morning, and about 3 instant coffee’s, with probably 30ml of milk in each, even spacing from 0800-1200.
Would this be considered breaking the fast?[/quote]
Take the fish oil with one of your meals and switch to heavy cream rather than milk. Use it sparingly and you’ll be fine.[/quote]
agreed
[quote]Gl;itch.e wrote:
[quote]maverick88 wrote:
Also would not eating carbs in the morning be an additional benefit since insulin sensitivity is greatest upon waking.[/quote]
Ill focus on this since its the most important as regards to timing of fasting etc. Martin has plenty of studies to show that Fasting is best done during the first part of the day, as people who ate the majority of their calories at the end of the day had better rates of fatloss and muscle retention on a calorie restricted diet. This is likely due to the insulin sensitivity you mentioned.
Insulin sensitivity IS highest in the mornings, but this goes for muscle AND fat. Which means fat can be stored easily. Whereas by night time insulin sensitivity drops. But if you throw exercise into the mix you can still replenish glycogen in the muscle and largely avoid fat gain since fat cells as not as sensitive to insulin. So yes, not eating carbs in the morning is definately the way to go.
These are the tennets of Carb Backloading btw so you might want to read into that.
If I had to workout in the morning Id still fast until early evening to receive these benefits.[/quote]
I was looking for info on Carb Backloading but couldn’t find anything and not paying $90 for a book. That’s crazy and I’m broke. Is there any article or basic info on what the diet is exactly? I’m assuming it’s just don’t eat carbs for a certain time and load up on them after working out at night.
[quote]Grimlorn wrote:
I was looking for info on Carb Backloading but couldn’t find anything and not paying $90 for a book. That’s crazy and I’m broke. Is there any article or basic info on what the diet is exactly? I’m assuming it’s just don’t eat carbs for a certain time and load up on them after working out at night.[/quote]
Google “Elitefts Logic does not apply”. Should find a few of Kiefer’s articles there which will give you the science.
Quick explanation:
Wakeup/Skip Breakfast/Fast till lunch time-ish/Eat Low Carb until After Training in the late afternoon, early evening (around 5-7pm)/Then PWO go nuts on Carbs and Protein
I have been following IF for about 2 weeks and have been having a problem I train in the morrning fasted (5:00 AM) and get my first meal between 1-2 PM (+/- 1000 calories) shortly after I feel full, sleepy, sluggish but, stil hungry and I continue to feel this way even after my next meals. What is going on? I thought it may be blood sugar but, I only eat around 150g carbs a day max from sweet potato, oats, and brown rice. Perhaps my food is a lot in volume but, not calorically dense so I get full but, not satisfied?
[quote]maverick88 wrote:
I have been following IF for about 2 weeks and have been having a problem I train in the morrning fasted (5:00 AM) and get my first meal between 1-2 PM (+/- 1000 calories) shortly after I feel full, sleepy, sluggish but, stil hungry and I continue to feel this way even after my next meals. What is going on? I thought it may be blood sugar but, I only eat around 150g carbs a day max (first meal is about 50 g) from sweet potato, oats, and brown rice. Perhaps my food is a lot in volume but, not calorically dense so I get full but, not satisfied?[/quote]
Are you taking the BCAAs throughout your workout and afterward before your first meal? I think he recommends taking 10 grams 3-4 times before your first meal if you workout in the morning.
[quote]maverick88 wrote:
I have been following IF for about 2 weeks and have been having a problem I train in the morrning fasted (5:00 AM) and get my first meal between 1-2 PM (+/- 1000 calories) shortly after I feel full, sleepy, sluggish but, stil hungry and I continue to feel this way even after my next meals. What is going on? I thought it may be blood sugar but, I only eat around 150g carbs a day max from sweet potato, oats, and brown rice. Perhaps my food is a lot in volume but, not calorically dense so I get full but, not satisfied?[/quote]
What are you normally doing at this time of day? I used to get like this at lunchtime at work because I was not able to unwind and eat in a fully relaxed state. The best thing you can probably do is have a smaller meal if this is the case, and get more of your calories at the end of the day when you get a chance to sit down and relax at home.
Any reason you have to workout in the morning?
[quote]Gl;itch.e wrote:
[quote]maverick88 wrote:
I have been following IF for about 2 weeks and have been having a problem I train in the morrning fasted (5:00 AM) and get my first meal between 1-2 PM (+/- 1000 calories) shortly after I feel full, sleepy, sluggish but, stil hungry and I continue to feel this way even after my next meals. What is going on? I thought it may be blood sugar but, I only eat around 150g carbs a day max from sweet potato, oats, and brown rice. Perhaps my food is a lot in volume but, not calorically dense so I get full but, not satisfied?[/quote]
What are you normally doing at this time of day? I used to get like this at lunchtime at work because I was not able to unwind and eat in a fully relaxed state. The best thing you can probably do is have a smaller meal if this is the case, and get more of your calories at the end of the day when you get a chance to sit down and relax at home.
Any reason you have to workout in the morning? [/quote]
I work out in the morning because I have school and prefer to train when the gym is empty. It opens at 5 so I am one of like 3 people in there.
When I eat my first meal I have usually gotten out of class so, I am prety relaxed. I feel good the whole day the fasting is no problem, I have actually fasted a few times until 3 PM.
Today, I tried something different I ate my usual first meal and went for a 30 minute walk on the treadmill about 10 mintues later felt better after.
Hi all,
I posted this as a standalone thread, but I didn’t realise that there was already a leangains thread. My bad. ANyway, does anyone else want to chime in on my questions?
I’ve been doing Intermittent Fasting (16/8) for more than a year now, with awesome results.
I have two small/medium meals then train in the early evening, followed by one last huge meal before 8pm. I do not train fasted.
However, I wonder if there would be any anabolic benefit to taking one dose of BCAA’s (high in leucine). First thing in the morning (during the fasted state), even if I don’t train fasted? If fasted training protocols allow the use of several servings of BCCA’s during the fasted state - then surely the insulin response from BCCA’s is limited - and thus, it may be beneficial for muscle growth for me to add in one serving in the morning to help with recovery (and muscle preservation), and provide the muscles with some building blocks - while I remain fasted until 12am.
Any feedback would be great^^
[quote]Springbok1 wrote:
Hi all,
I posted this as a standalone thread, but I didn’t realise that there was already a leangains thread. My bad. ANyway, does anyone else want to chime in on my questions?
I’ve been doing Intermittent Fasting (16/8) for more than a year now, with awesome results.
I have two small/medium meals then train in the early evening, followed by one last huge meal before 8pm. I do not train fasted.
However, I wonder if there would be any anabolic benefit to taking one dose of BCAA’s (high in leucine). First thing in the morning (during the fasted state), even if I don’t train fasted? If fasted training protocols allow the use of several servings of BCCA’s during the fasted state - then surely the insulin response from BCCA’s is limited - and thus, it may be beneficial for muscle growth for me to add in one serving in the morning to help with recovery (and muscle preservation), and provide the muscles with some building blocks - while I remain fasted until 12am.
Any feedback would be great^
If Martin doesn’t perscribe it I wouldn’t do it…He has written in his blog, guys have tried to critique his protocols, and fall short because of such.
I know if you do the early morning protocol he allows BCAA before the technical end of yur fast, but I believe that is due to the level of insulin sensivity you will have after weight training.
Besides that, your technically optimized in regards to hormones when you are fasted. GH is highest during this time.
[quote]Springbok1 wrote:
However, I wonder if there would be any anabolic benefit to taking one dose of BCAA’s (high in leucine). First thing in the morning (during the fasted state), even if I don’t train fasted? If fasted training protocols allow the use of several servings of BCCA’s during the fasted state - then surely the insulin response from BCCA’s is limited - and thus, it may be beneficial for muscle growth for me to add in one serving in the morning to help with recovery (and muscle preservation), and provide the muscles with some building blocks - while I remain fasted until 12am.
Any feedback would be great^
When i was IF i used to put 1 serving of xtend in 2L of water, and on most occasions would have drank about half that between waking @530am and breaking fast at midday. Does anybody honestly think that sipping 12g of BCAA’s over 6.5hrs would be breaking the fast?