hello, posted this question on the other intermittent fasting forum but just thought i’d post it here as well for any extra input:
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
[quote]ja1991 wrote:
hello, posted this question on the other intermittent fasting forum but just thought i’d post it here as well for any extra input:
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[/quote]
i’m not sure if i’m following… are you going to continue training in the morning? as far as carb intake and time of day, it doesn’t really matter but ideally you eat most of your carbs post workout.
[quote]ja1991 wrote:
hello, posted this question on the other intermittent fasting forum but just thought i’d post it here as well for any extra input:
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[/quote]
If you train in the morning I think the general recommendation is have the majority of your carbs at your first true “post-workout” meal, which in your case would be lunch. I have a friend who just started doing 16/8 IF coming off a low-carb high fat diet. He has adjusted the meal timing but he hasn’t introduced carbs yet. I don’t think it’s necessary to introduce carbs all at once, but I’d start introducing them slowly with your first meal post-workout.
[quote]nikoV wrote:
Thanks for the input, DS1973 and ethanwest. My approach is very similar to yours, DS1973, but unfortunately it will be a while until I have to worry about the “stubborn” fat deposits. I’ve never seen my abs before, and the thought of them being visible definitely seems too good to be true at this point. I’ll look into getting some yohimbe.
@ethanwest: I hate running, so this is good news to me. I’m doing Leangains primarily for fat loss, but if I get stronger int he process, I’ll gladly take it. I’m having trouble getting all my calories in during the 8 hour feast window, but I know I have to be patient and let my body and hunger patterns re-adjust. [/quote]
Yeah it takes a little time, but it’s way worth it in my opinion. Switching to IF has been the largest single improvement made to my quality of life in the past year.
@Dolce:
I do plan on continuing to train in the morning, so my question was if it would be ok to add carbs to my first meal as opposed to directly after workout (since I would start my eating window around 2 or so).
@ethanwest:
Thanks for clarifying. I will introduce carbs to my first meal when I break the fast at 2 for about 2 weeks, then slowly add in more carbs to the later meals.
@ Dolce: I’m not too familiar with Glucose disposal agents. I have some Chromium picolinate pills which are supposed to regulate blood sugar, is that an acceptable substitute product? I don’t have high carb meals anyway; to he honest I’m having trouble getting in enough cals during the 8 year window, but I’ll be patient and let my body adjust.
[quote]nikoV wrote:
@ Dolce: I’m not too familiar with Glucose disposal agents. I have some Chromium picolinate pills which are supposed to regulate blood sugar, is that an acceptable substitute product? I don’t have high carb meals anyway; to he honest I’m having trouble getting in enough cals during the 8 year window, but I’ll be patient and let my body adjust. [/quote]
Yes people use that and it is sometimes included in certain supplements that contain multiple GDA in one. I personally have used Glycobol for a 1 week trial…and as of right now I am using a supplement called Need2slin. This is my second bottle of Need2slin…I like to think it allows me to eat more carbs and create an environment where they are utilized more so by muscle cells. There is a fair amount of literature that the ingredients in the supplement work as glucose disposal agents…and there are plenty of logs/reviews for this particular one. I also use cinnamon a lot which is supposed to help and put a good amount of vinegar and on all my salads…supposedly helps as well.
Sleep is supposed to influence insulin sensitivity a great deal…which is my biggest enemy as of late. I can’t seem to get a legitimate good nights rest in weeks.
Since we are on the topic of supplements…this is what I have come up with for myself in combination with LeanGains…and I’d use these for just about any other eating pattern as well(I’m pretty sure you already know all of this…but oh well):
A good multi …I know some people tend to find this a waste…I say why the hell not. Plenty of formulations out there from many companies.
Some sort of ZMA…or get zinc and magnesium yourself…again some find it a waste…I say why not. I take this before bed. I just use Biotest ZMA
Protein powder…I use 100% Whey…Grow! from Biotest is good stuff too and I’ve had it. But the flavors are pretty basic. There are a few other brands I’d recommend for whey protein. I don’t use a casein supplement for a couple reasons: -expense and -I eat mainly whole foods for proteins. Other than that…I feel whey protein is good to supplement my protein requirements or as a pre workout for leangains…
BCAAs…I consume approx. 12grams of BCAAs 15 minutes or so before I train. I tend to do this as a pre-workout instead of a meal, even if I train later and am beyond 16 hours fasted. I like to be able to eat as much as possible in my post workout windows because I tend to be hungry as fuck. I feel there are a lot of added benefits to using just BCAAs preworkout…that I won’t get into. Right now, I’m using AI sports RecoverPro …it’s a 4:1:1 ratio and I got it extremely cheap due to an email deal at the time. Can’t complain.
A glucose disposal agent…talked about this before. I use Need2slin…I feel it’s one of the most complete formulas out there right now.
Vit C…in what most would consider high doses. Typically, atleast a gram in the morning and a gram postworkout.
@ Facko: Thanks again dude for taking the time to give all that advice. I’m covered on alot of those, just bought Scivation’s Xtend and will be using for fasted training sessions; it’ll be the first time I’m trying that out. A multi should be easy enough to pick up.
I’m definitely struggling to pack in all the calories though. I’m trying not to worry, but it’s definitely <1000 cals that I can get in without feeling overly full. I’ll give it time and hopefully my hunger patterns will readjust.
[quote]nikoV wrote:
@ Facko: Thanks again dude for taking the time to give all that advice. I’m covered on alot of those, just bought Scivation’s Xtend and will be using for fasted training sessions; it’ll be the first time I’m trying that out. A multi should be easy enough to pick up.
I’m definitely struggling to pack in all the calories though. I’m trying not to worry, but it’s definitely <1000 cals that I can get in without feeling overly full. I’ll give it time and hopefully my hunger patterns will readjust. [/quote]
No probs man…I figured you already knew all that stuff, but can’t hurt to share what I know. I’ve never used Xtend, but I’m pretty sure it’s the most used out there…probably for good reason.
I really wish I had that problem with the calories…I feel like I could consume 4500cals in a couple hours if I wanted to…And I usually want to. Right now I’m at around 2200-2400cals on training days…which seems pretty damn low. If so…I’ll up it, gladly.
Grass is always greener…I have definitely crash dieted, and then had periods of overeating, so hope I didn’t eff my metabolism or hunger patterns up too badly. I’ll monitor my weight and body comp and see how things go for the next few weeks.
[quote]nikoV wrote:
@ Facko: Thanks again dude for taking the time to give all that advice. I’m covered on alot of those, just bought Scivation’s Xtend and will be using for fasted training sessions; it’ll be the first time I’m trying that out. A multi should be easy enough to pick up.
I’m definitely struggling to pack in all the calories though. I’m trying not to worry, but it’s definitely <1000 cals that I can get in without feeling overly full. I’ll give it time and hopefully my hunger patterns will readjust. [/quote]
No probs man…I figured you already knew all that stuff, but can’t hurt to share what I know. I’ve never used Xtend, but I’m pretty sure it’s the most used out there…probably for good reason.
I really wish I had that problem with the calories…I feel like I could consume 4500cals in a couple hours if I wanted to…And I usually want to. Right now I’m at around 2200-2400cals on training days…which seems pretty damn low. If so…I’ll up it, gladly. [/quote]
I am the same way. After an 18 hour fast, then training I can easily throw down 2000+ calories and still be looking in the fridge. My wife thinks it is disgusting…
x 3 on IF being the best lifestyle change. Not to mention reading Martins science based recommendations and Lyle McDonalds site. I don’t worry about eating “clean” carbs anymore. If I want ice-cream with my kids I have it. I just be sure to meet my minimum protein requirements for the day. Really cuts down on the OCD type tendencies. I also love being able to eat big meals.
Hey guys just wondering, how clean do you all eat on this diet? I just started fasting 3 days ago eating in a caloric deficit but for the past 3 days I have allowed myself a bit of junk food after my meals (still staying under maintenance calories). How badly would this affect my progress?
Hey Ja1991, good question. I personally have been eating pretty clean, though it’s only been a week on Leangains so far for me. I want the fat to come off as fast as possible. The author of this program, Martin B, explains that one of the virtues of Leangains is that no foods are per se off limits. You do have some wiggle room…as long as the food fits in your daily macro ratios. I find that I naturally gravitate towards clean foods, since the eating window contains my training session and I don’t want to feel like garbage while I’m lifting.
[quote]nikoV wrote:
Hey Ja1991, good question. I personally have been eating pretty clean, though it’s only been a week on Leangains so far for me. I want the fat to come off as fast as possible. The author of this program, Martin B, explains that one of the virtues of Leangains is that no foods are per se off limits. You do have some wiggle room…as long as the food fits in your daily macro ratios. I find that I naturally gravitate towards clean foods, since the eating window contains my training session and I don’t want to feel like garbage while I’m lifting. [/quote]
Same…When I first started this eating style…I thought it was a get out jail free card or something. I think this might have set me back and then set me up for paranoia and overthinking in terms of nutrition because it freaked me out a bit when I thought I gained some fat.
I stopped eating whole pounds of pasta in one sitting…I stopped eating capn crunch as much as I did before as well. Overall, I’ve tweaked to the point that carbs on training days rarely go passed 250gs protein is around 175gs and fats make up the rest…55-65gs. On non training…I cut carbs a lot. I probably don’t have to cut carbs that much on non-training, but I do it in some weird attempt of keeping myself more insulin sensitive (which is probably illogical to some degree).
I eat more whole, clean carb sources because they fill me more. I could eat a nice big bowl of oats or a couple of cookies…which do you think will take longer to eat and fill me more? Oats.
Do you think that sipping a serve of BCAA’s(xtend) mixed with 2-3 liters of water during the fasting period would defeat the purpose of the fast? I have tried IF in the past with limited success due to poor food choices during the feeding window, but i am now looking to try it again with cleaner eating.
[quote]dudsman wrote:
Do you think that sipping a serve of BCAA’s(xtend) mixed with 2-3 liters of water during the fasting period would defeat the purpose of the fast?[/quote] Yes it would.
From what I’ve read, Xtend has an extremely minimal insulin response on the body, and zero calories as I’m sure you already know. I wouldn’t see it would defeat the purpose of the fast, but I wouldn’t say it’s necessary, either. One of the virtues of Leangains is that you don’t have to worry about eating for the 16 hour fast period (or however you long you choose it to be). Your body won’t fall apart during those sixteen hours even if you’re not taking in BCAAs.
If you’re about to weight train, that’s a different story. Definitely take a serving or two of Xtend before fasted weight training. But at all other times, the protein you took in during the previous 8 hour “feasting” window should have you covered.