John Berard wrote a whole IF book thing online, and it’s free. It just details his experiences, I saved it for future reading, will dig into it soon.
[quote]PB Andy wrote:
John Berard wrote a whole IF book thing online, and it’s free. It just details his experiences, I saved it for future reading, will dig into it soon.
precisionnutrition.com/intermittent-fasting[/quote]
Thanks for posting that link - i will also dig into it when I’m bored at work!
I went on a lean gains bulk and now have incorporated it into my lifestyle. Went from 146 - 158 over three months, a very clean bulk, and quite a bit of the mass was muscle. I currently recomp eating 2200/3200 on off/workout days. I love IF and wont ever go back to 6 meals a day. fuhh that. lol but in all seriousness I enjoy it and it fits my lifestyle best.
I was looking for others’ feedback on IF and came across this thread. I’ve been doing IF for 5 weeks. I’m not a body builder or even someone who has lifted much in the past but I randomly came across the LG site a couple months ago and decided to try it.
I must say IF is by far the easiest “diet” I’ve ever tried, and I’ve certainly tried them all. I think as someone else mentioned, what makes it work is it’s much easier to control total calorie intake when only eating in an 8-hour window.
Now I’m fairly overweight so my main goals are to lose weight and get leaner moreso than gaining muscle. That said I’m pretty sure I’ve seen muscle gains as well, then again I hadn’t lifted in years before starting IF so I guess strength gains are expected?
Anyway, in 5 weeks of IF I’ve lost 15 pounds and all my lifts have increased. I’ve been doing bench/military every 3 days, and squats/deads/pullups every 4 days, soreness permitting. I’ve been loosely counting calories, but for the most part I only eat 3 times within the 8-hour window so I don’t really need to count as long as the meals are fairly nutritious.
The big thing I’ve noticed about IF that makes it work, for me anyway, is that when you don’t eat in the morning you don’t really get very hungry either. It’s weird because everyone has always said to “eat your breakfast,blah blah” but my energy levels are much higher during the fast than they ever were eating “normal” or eating 6-7 meals a day.
Eating “big” meals is also damn satisfying. It’s much more enjoyable for me to eat 3 800-calorie meals than 6 400-calorie meals. Overall I’m very pleased with IF. I haven’t strayed off the plan yet, but sometimes I cut the fast from 16 to 15 hours because of work but usually the next day I’ll go back to my normal times.
I’ve got 2 weeks left out of a 12 week cut. So far it’s been very successful. I have had only very minor hunger pains. Dropped body fat from around 12% to probably around 7-8% with 2 weeks left in the cut. Maintained all strength levels, except bench press which only dipped slightly.
[quote]ethanwest wrote:
I’ve got 2 weeks left out of a 12 week cut. So far it’s been very successful. I have had only very minor hunger pains. Dropped body fat from around 12% to probably around 7-8% with 2 weeks left in the cut. Maintained all strength levels, except bench press which only dipped slightly.[/quote]
Wow man…congrats. That’s some serious progress.
Right now I’m at around 10% (I think…I don’t know for sure) and I’m cutting for the next 4 weeks to kill some remaining fat and then starting a slow bulk so to speak…all IF.
I’m currently trying to follow leangains, but I’m a bit confused as to how many calories I should eat per day. I’m going for recomp. I’m 5’10", 176#, 43yo. Any suggestions?
[quote]qsar wrote:
I’m currently trying to follow leangains, but I’m a bit confused as to how many calories I should eat per day. I’m going for recomp. I’m 5’10", 176#, 43yo. Any suggestions?
[/quote]
Try this: Leangains / Lean Bulk / Bulking Calculator: Calculate Your Calories & Macros | Musclehacking
I’ve been doing Warrior Diet for more than 5 months and I find it difficult to resort to ‘normal’ eating once in that mode. What I’ve said in many threads about this is that although personally useful, I’m not in any fantastic shape as a result of this lifestyle.
I believe I eat a whole lot healthier by paying more attention to whole, fresh, unprocessed foods. But, unless you regulate kcals/macros don’t expect great gains. Any type of IF is like any other diet - it can be damn good but it’s no magic bullet if it’s not done correctly.
[quote]ethanwest wrote:
[quote]qsar wrote:
I’m currently trying to follow leangains, but I’m a bit confused as to how many calories I should eat per day. I’m going for recomp. I’m 5’10", 176#, 43yo. Any suggestions?
[/quote]
Try this: Leangains / Lean Bulk / Bulking Calculator: Calculate Your Calories & Macros | Musclehacking
Thanks!
Me and my GF are doing leangains at the same time. We’re doing the same workout (different weights), but she’s eating for cutting, while I am eating for recomp. She has lost 15 pounds so far and looks really great now. Good muscle definition. I’m jealous because my results aren’t as sharp (ergo, my question about calories earlier).