Intermittent Fasting - training during fed phase?
So I'm looking into IF for a 2-3 week cut I'm planning. The problem is that everybody in the IF world seems to not work after 3PM, so they have the ability to fit in an 8hr "fed" window before bed.
I work 7:30AM to 5PMish, train at 6PM, done at 7:30PM. How am I supposed to fit an 8hr feeding window in to this schedule? If I eat before the workout (starting at 2PM for example), does that toss all of IF's advantages out the window?
No. Martin discusses this if you go read on his site.
Originally Posted by RobCor
I see. I had looked at three of the four protocols and missed the fourth that applies to most people. Well, I guess I'll be giving it a shot.
Looks like I'm gonna beat you to that 300 lb bench. Why don't you just eat normally, but less?
I enjoy experimenting with things from time to time. I'm confident that my bench progress will continue. I had to ditch a 245lb 3x5 yesterday, but only due to pain, not difficulty.
Originally Posted by Carnivroar
I find IF to be a really easy way to cut calories without feeling hungry. Just pound coffee (or the caffeine of your choice) in the morning and you'll be fine. My eating window is from 2-10pm. My workout is usually from 8-9pm. I usually try to eat at least half my day's calories after my workout. That is one busy, gut-busting hour after my workout.
This is my suspision, more than there being any metabolic magic going on. I've been doing it for 3 weeks, using the standard 12pm fasted training (30g whey 15 mins prior) and find the biggest thing is the struggle to get down the same number of calories. I havent noticed anything significant happening yet, but I suspect if I keep it up for another couple of weeks I'd see some noticeable fat loss. Importantly, my lifts have continued to go up, albeit only to heights I hit around new year that I've been working back towards, but this is enough to make me believe that most advocates of the "eat frequently and often" broproach should give it a try, if only to convince them that going 5 hours between meals rather than 3 wont turn them into a protein-burning catabolic-beast waif
Originally Posted by Eanderson
What I find interesting is that contrary to the way Martin presents his LeanGains approach (as something that liberates you from the shackles of eating the bro way), I actually find it more intrusive on my life. Basically, once my "feeding window" opens I'm stuck to my kitchen. It suits my work schedule, so it;s not that bad, but it's a killer on weekends, or on days when something unusual pops up.
I think he's pretty straightforward in saying that it works for some people, and others it doesn't. In my experience, it seems to either work almost perfectly, or not at all.
Originally Posted by LimieJosh
Also, I have definitely had to increase my fat intake to get the same number of calories in that short amount of time...but I also have a small stomach. Two tips: Chorizo and Lil' Smokies
Is every meal supposed to be as enormous as some of the meals on the Leangains Meal Guide? I had a ginormous first meal at lunch today: bowl of shredded chicken, pico de gallo, black beans, guac, broccoli, taters, pork. It seemed like somewhere close to 2lbs of food and took over an hour.
I have prepped for a huge dinner, but is it catastrophic to eat only a big can of tuna + 300 cals of olive oil (so ~600cal) right now?
Martin usually says to make your largest meal the one to break the fast (or the post workout meal on workout days). His reasons are based on the belief that you might get some advantageous partitioning by putting your largest meal after the fast/workout. This is the "magic" of IF that has yet to be backed by research.
Overall though, the important thing is to hit your calories, protein, etc. for the day. I usually do 3 meals and two protein snacks in the 8 hours. Like I said, for me it's just an easy way to control my calories.