Before I got IG3 I was bulking while doing IF. I loved it because I love eating really large meals. I had no problem getting in 3000 to 4000 calories in 8 hrs. I know another guy from a nearby town who IFs and takes in 5000-6000 in 8hrs no problem and all “clean”. So it really depends on how much of an apetite you have because I know other peopel who eat what would be 1/4 of my meal and then couldnt stuff anymore in so obviously bulking and IF would not work for them.
[quote]ryanbCXG wrote:
Before I got IG3 I was bulking while doing IF. I loved it because I love eating really large meals. I had no problem getting in 3000 to 4000 calories in 8 hrs. I know another guy from a nearby town who IFs and takes in 5000-6000 in 8hrs no problem and all “clean”. So it really depends on how much of an apetite you have because I know other peopel who eat what would be 1/4 of my meal and then couldnt stuff anymore in so obviously bulking and IF would not work for them.[/quote]
Exactly…I tend to have ZERO problems on my training days where cals are higher. I do tend to only eat 2500kcal tops in a day even on training…but it’s not as if I couldn’t eat 2000 calorie meals…80% clean food.
I don’t understand how some people are satisfied with like a 1/2 cup of oats, some egg whites and a piece of fruit… I ate those kinds of meals spread over 6 meals/day for months…and I ALWAYS felt hungry and unsatisfied. I don’t see myself stepping away from IF anytime soon…
[quote]facko wrote:
[quote]ryanbCXG wrote:
Before I got IG3 I was bulking while doing IF. I loved it because I love eating really large meals. I had no problem getting in 3000 to 4000 calories in 8 hrs. I know another guy from a nearby town who IFs and takes in 5000-6000 in 8hrs no problem and all “clean”. So it really depends on how much of an apetite you have because I know other peopel who eat what would be 1/4 of my meal and then couldnt stuff anymore in so obviously bulking and IF would not work for them.[/quote]
Exactly…I tend to have ZERO problems on my training days where cals are higher. I do tend to only eat 2500kcal tops in a day even on training…but it’s not as if I couldn’t eat 2000 calorie meals…80% clean food.
I don’t understand how some people are satisfied with like a 1/2 cup of oats, some egg whites and a piece of fruit… I ate those kinds of meals spread over 6 meals/day for months…and I ALWAYS felt hungry and unsatisfied. I don’t see myself stepping away from IF anytime soon…[/quote]
That is very true, I too have a very big appetite and can easily eat 1000 to 1500kcals in one go. I have a thing for nut butters with some of my almond and banana pancakes mmmmmmmm
[quote]Stronghold wrote:
[quote]Jack Urboady wrote:
[quote]Stronghold wrote:
By following the pattern of feasting-fasted awake-fasted asleep, you decrease the utilization of stored fatty acids during the part of the fast with the highest energy demand. If you’re going to do that, then I don’t even really see the benefit in fasting. You would probably be better served by eating fewer, larger meals, spread across your day. That would allow you to have the same satiety and calorie control benefits.[/quote]
This is interesting. I just started IF a week ago. So far so good.
My eating window is from 12pm to 8pm. Would you advise I push it back a little in order to take advantage of the fat burning properties?
[/quote]
If you get up at 6-7 am, then 12 is fine. If you get up at 11, then you could try pushing it back.
I started with my eating window from 12-8pm and it kind of pushed itself back to 2-10 or so on it’s own.[/quote]
Thanks mate.
This is what I plan to do. I’m getting to 12 with minimum hunger pangs so I think 2 shouldn’t pose too much of a problem.
This eating protocol has been a paradigm shift so far. I feel like i got my life back almost.
Thanks to everyone for the input…especially Stronghold. I went to an all you can eat sushi place tonight after I hit the weights hard. I fasted the whole course of the day and trained on a serving of BCAAs. I just got back…I feel very full and ate quite a lot but stayed away from any mayo type or fried rolls. I ate a lot of sashimi (tuna, some salmon, white tuna, seared tuna, wahoo) and a lot of nigiri pieces. I also did eat plain style rolls like tuna rolls, spicy tuna etc. I got hibachi for veggies and a bit of noodles…and I had a cookie. There’s no telling how many cals or carbs I ate…but I’m assuming quite a bit.
Should I just not eat another meal for the rest of the night, or maybe have a protein heavy meal later like cottage cheese, or greek yogurt with some whey protein? My goal for the day is approx. 2500kcal.
My first meal is normally at least 1500cal now. Then anothe meal is about 1000 last meal is what ever I need minus what i had during my workout. Note I am not IFing at the moment but still enjoy 3 bigs meals instead of dividing them up.
just read a couple of articles about carb backloading and i’m a bit confused. i was just wondering, how exactly does carb backloading differ from IF?
backloading is avoiding carbohydrates for the first half or so of the day, waiting to eat carbohydrates during post workout.
IF is fasting for a majority of the day/night and having a feeding window during the hours before/ after training.
they actually work quite well together. for example, let’s say you trained at 6pm and your goal was fat loss…a carb back loaded, IF might look like this:
wake up- fast all morning/ early afternoon
3pm- 1st meal, steak, some broccoli, few almonds or peanut butter, fish oil
5:30pm- preworkout, whey or some bcaa
6- train
7:30pm- 250g carb of rice, lean protein, some veg
9:30pm- smaller version of 7:30
I usually train in the morning. Would the method still work if I took some bcaa’s or whey pre and post workout and then break the fast say around 2 or 3? Or would I absolutely have to change my training time?
[quote]ja1991 wrote:
I usually train in the morning. Would the method still work if I took some bcaa’s or whey pre and post workout and then break the fast say around 2 or 3? Or would I absolutely have to change my training time?[/quote]
I think that’s almost exactly one of the leangains plans.
[quote]DoubleDuce wrote:
[quote]ja1991 wrote:
I usually train in the morning. Would the method still work if I took some bcaa’s or whey pre and post workout and then break the fast say around 2 or 3? Or would I absolutely have to change my training time?[/quote]
I think that’s almost exactly one of the leangains plans.[/quote]
Yep, Martin has an “Early Morning Fasted Training” plan that uses 10g BCAA pre-workout (6am), 10g BCAA post workout (8am), and 10g BCAA 2 hours later (10am), then breaking the fast at noon.
[quote]Dolce wrote:
backloading is avoiding carbohydrates for the first half or so of the day, waiting to eat carbohydrates during post workout.
IF is fasting for a majority of the day/night and having a feeding window during the hours before/ after training.
they actually work quite well together. for example, let’s say you trained at 6pm and your goal was fat loss…a carb back loaded, IF might look like this:
wake up- fast all morning/ early afternoon
3pm- 1st meal, steak, some broccoli, few almonds or peanut butter, fish oil
5:30pm- preworkout, whey or some bcaa
6- train
7:30pm- 250g carb of rice, lean protein, some veg
9:30pm- smaller version of 7:30 [/quote]
This is exactly the way I set up my IFing with the exception of not having a second meal after the post workout feast. I like it alot because for me it’s easy to fast and then stay low carb low cal during the day. I then get to binge at night which coincides with my bullemic eating tendencies and also allows a decent social life like going out to dinner eating diner with family etc. Fits my lifestyle perfectly and has maintained the cut I just finished.
[quote]as wrote:
[quote]Dolce wrote:
backloading is avoiding carbohydrates for the first half or so of the day, waiting to eat carbohydrates during post workout.
IF is fasting for a majority of the day/night and having a feeding window during the hours before/ after training.
they actually work quite well together. for example, let’s say you trained at 6pm and your goal was fat loss…a carb back loaded, IF might look like this:
wake up- fast all morning/ early afternoon
3pm- 1st meal, steak, some broccoli, few almonds or peanut butter, fish oil
5:30pm- preworkout, whey or some bcaa
6- train
7:30pm- 250g carb of rice, lean protein, some veg
9:30pm- smaller version of 7:30 [/quote]
This is exactly the way I set up my IFing with the exception of not having a second meal after the post workout feast. I like it alot because for me it’s easy to fast and then stay low carb low cal during the day. I then get to binge at night which coincides with my bullemic eating tendencies and also allows a decent social life like going out to dinner eating diner with family etc. Fits my lifestyle perfectly and has maintained the cut I just finished.[/quote]
I always eat WITHIN my window, but sometimes I break the fast later so I get to eat a lot more at night. Some training days I break my fast as I should (16 hour mark) with a small ~200kcal preworkout meal…train a couple hours later…and then begin my real feasting from 6:30pm-11:30pm. Other days, depending on how I feel…I will not break the fast until after I train…I’ll go until about 5:30-6ish…have 10gs of BCAAs…train for an hour and then get all my cals in after in 2-3 meals.
On non-training days I will sometimes extend the fast until upwards of 8pm and simply consume all my kcals from 8-1130pm.
The main thing is…the cals and macros are always adhered to, no matter when I break the fast…and I always end eating at basically the same time.
[quote]ethanwest wrote:
[quote]DoubleDuce wrote:
[quote]ja1991 wrote:
I usually train in the morning. Would the method still work if I took some bcaa’s or whey pre and post workout and then break the fast say around 2 or 3? Or would I absolutely have to change my training time?[/quote]
I think that’s almost exactly one of the leangains plans.[/quote]
Yep, Martin has an “Early Morning Fasted Training” plan that uses 10g BCAA pre-workout (6am), 10g BCAA post workout (8am), and 10g BCAA 2 hours later (10am), then breaking the fast at noon.[/quote]
This is exactly what I do except that I commute an hour + to work so I get up even earlier. I added 10 more grams of BCAA. So I have it at 4:00am when wake, 6:00am post workout, 8:00am, 10:00am, and then I break the fast at noon. So i’m not eating anything for six hours post workout and i have no complaints.
I’ve been I.F’ing for the past 6-7 months and have listed my thoughts and some example bulk and diet days in my contest prep thread. I’m using I.F. principles to get ready for my first contest in 11 weeks.
I’m currently coming off of the anabolic diet right now and was wondering, would I be able to jump right into a 16/8 fast (eating window from 2-10)? I’m unsure because I currently train in the mornings (around 8:30-9) due to my schedule and I’ve read that it’s best to start reintroducing carbs slowly PWO first. Would starting a 16/8 with carbs introduced slowly but later in the day be alright? I plan on slowly increasing carb intake by 25-30 grams each week. Any input greatly appreciated.
Curious…do any of you guys ever break IF…like one day…say if you go out to breakfast with your family once in a great while, you break IF and just eat “normally” that day?
Or…just a day you wake up and say fuck it, and eat breakfast and go about the day normally, not really paying attention to when or how much and what you eat etc? I happen to be sick right now with a shitty cold…I’m inside for the day basically and just feel hungry…I count my cals and macros every day and have been doing LeanGains exact for close to a month…Haha, kind of feel like saying fuck it today.
[quote]facko wrote:
Curious…do any of you guys ever break IF…like one day…say if you go out to breakfast with your family once in a great while, you break IF and just eat “normally” that day?
Or…just a day you wake up and say fuck it, and eat breakfast and go about the day normally, not really paying attention to when or how much and what you eat etc? I happen to be sick right now with a shitty cold…I’m inside for the day basically and just feel hungry…I count my cals and macros every day and have been doing LeanGains exact for close to a month…Haha, kind of feel like saying fuck it today.[/quote]
I’ll break it on a pretty regular basis, but not by much. Usually it’s just a matter of leaving for lunch with co-workers maybe 30 minutes earlier or later than normal because that’s just what my schedule allows. And the same thing goes for dinner, if I’m having dinner with a client or with friends and they can’t meet until 1-2 hours after my feeding window then I’m not going to throw a fit about it. I usually eat between 12-8 but sometimes it’s a little earlier or a little later depending on my schedule, and I can never really predict that.
Also, usually on Saturdays I’ll go out drinking with friends, so technically I’m not fasting while I’m drinking alcohol late into the evening, but I don’t sweat it.
[quote]facko wrote:
Curious…do any of you guys ever break IF…like one day…say if you go out to breakfast with your family once in a great while, you break IF and just eat “normally” that day?
Or…just a day you wake up and say fuck it, and eat breakfast and go about the day normally, not really paying attention to when or how much and what you eat etc? I happen to be sick right now with a shitty cold…I’m inside for the day basically and just feel hungry…I count my cals and macros every day and have been doing LeanGains exact for close to a month…Haha, kind of feel like saying fuck it today.[/quote]
Oh I forgot to mention. When I’m sick I eat whenever I’m hungry until I get better. Recovering from illness is always my top priority.
@Facko: I remember reading that your body requires more calories when it’s sick/injured, so like ethanwest said, I wouldn’t worry too much about eating outside the 16/8 structure.