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Intermittent Fasting Diets

groovy

By groovy
in Diet & nutrition

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groovy Member

groovy

Posted
Posted

Hi all. I know not everybody on here is keen on IF diets. But i would like to give it a go. I have been reading up on the leangains website but just looking for what some of you guys are doing in terms of your diets.

I only started in 3 days ago. So still trying to workout what to eat and stuff.

30yrs, 85kgs.

Currently im trying something like this everyday (all cooked weight).

1pm: 300gms of chicken with 150gms of basmati rice.

4pm: 300gms of chicken with 150gms of basmati rice.

workout at 5-6.30pm or so.

PWO shake.

7.30 300gms of chicken/steak with 150gms of basmati rice.

few spoons peanut butter in there sometimes, multivitamin, fish oils.

9pm: maybe some cottage cheese.

Is the diet ok for fat loss and try to improve strength?

Do you guys change it up for workout days and non work out days?

I hate cardio but do i need to cardio on this diet?

some examples of what worked for you, would be nice for me and others who are keen to try it as well. :lol::lol:

Cheers.

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drizzt Veteran member

drizzt

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Do you guys change it up for workout days and non work out days?

Yep, I have low(er) cals, low carb, high fat non-training days. And low fat, high(er) cals, high carbs on training days. High protein all the time, knocking back a lot of chicken.

I'm also finding a good versatile meal to be mince + mixed veggies. High carb days I'll add kumara to it, high fat days I'll add avocado + cheese. I prefer to do the workouts fasted like Berkhan suggests (on 10g BCAA), but because I workout at 3.30 these days it isn't always possible to fast that long (as an 8 hour eating window would go until almost midnight). If I do eat earlier, it'll just be a small meal to tide me over.

I hate cardio but do i need to cardio on this diet?

Ideally, yes. I haven't been doing a heck of a lot of "actual" cardio lately (like, the past two months :shifty:), but body fat is still pretty low. Lots of walking, though (generally about an hour at a brisk pace per day). Berkhan recommends low impact cardio such as walking, doesn't rate HIIT unless you're training specifically for a sport or something like that.

some examples of what worked for you, would be nice for me and others who are keen to try it as well. :lol::lol:

Honestly I think the biggest part that has seen gains in strength in particular for me, is having a huge post-workout meal. Getting it in as soon as possible after you're done, and eating until you can't eat anymore. The other meals throughout the day are smaller and generally just to tide me over, but anything goes post workout (generally low fat though).

Having high fat and high carb days is also a good one I think, as I didn't do this to start with and progress was a bit slow.

Also try to keep the fast timings consistent.

The big thing Berkhan stesses though, is to not worry about being spot on with it all the time. 70% good is I think what he says.

Good luck mate.

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OnlyHuman Senior member

OnlyHuman

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Posted

Drizzt sumerised it very well. :D

I have done it for a little while and I enjoyed the results I got from it.

Up to this week I have trained fasted and depending on how much volume I had to do on a given day I had my 1st meal of the day between 2-3pm.

I made my first (post workout) meal the biggest.

For me it used to be:

1 scoop of casein 20 min before training or lately 10 gr of BCAA

Training.

50 gr worth of casein

4 slices of wholemeal toast

200 - 300 gr of beef

some tomato and flavoring like mustard and low fat mayo and some cucumber, capsicum or tomatoes. (i just made 2 sandwiches out of it.)

Either a banana or a handful of dates.

2nd meal used to be about 2 large eggs and 6 large egg whites with 2 pieces of toast or 1 piece of toast and some baked beans.

My 3rd meal was 300gr of cottage cheese sweetened, used as a filling for my crepes ( Like having desert every night... yum.. yum..)

Probably not a lot of fiber and obviously I could have done with a bit more veges.

This week I changed it some what.

I trained 5 times this week. Out of those 5 times 2 was a fasted workout.

Fasted workout day:

2 scoops of super quad and a banana straight after the session.

20 min walk home... potatoes and 300 gr beef some brocoly and BBQ sauce + low fat mayo.

The other two meals are egg + egg whites and maybe an apple and some porridge (maybe one more scoop of protein)

The last meal is still cottage cheese with crepes.

On non fasted:

I have my first meal at 1pm 2 piece of whole grain toast 150 gr of beef + 1 apple.

Workout.

150 beef. Potatoes or rice + broccoli + 2 scoops of super quad. 1 piece of fruit.

The following meal is a combination of eggs + egg whites and some crapes.

Well, this is what I do. I find it works ok for me.

IMO you should get away with one meal prior to your work out. Containing maybe 25% of your daily calorie intake(Maybe have some casein in this one if you worried that it goes too long before you train :? ). Than post work out an other 50% and your last meal the rest of 25% of your daily allowance. (This is what I recall reading on his website.) Just my opinion, at the end you will have to play with it and figure out what works for you. Good luck.

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groovy Member

groovy

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Sorry for the late reply...i was busy in the weekend.

i have no input for this diet, just wondering what time you get up?

About 7.30am or so. I do get hungry a bit in the mornings around 10 or so, but i just have some black coffee.

Thanks drizzt and OnlyHuman. Lots of good info. I will try and stick with it and see how it goes.

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  • 5 months later...
Cameron_R Senior member

Cameron_R

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Posted

Hey groovy,

How did this go for you and are you still doing it?

There's been more talk about IF diets just now. I got interested and all the material I read assumed that you'd work out soon after getting up and therefore breaking your fast with either a pre or post work out meal. I notice you didn't do that.

I'm curious, because I usually work out at the same time of day as you.

Currently im trying something like this everyday (all cooked weight).

1pm: 300gms of chicken with 150gms of basmati rice.

4pm: 300gms of chicken with 150gms of basmati rice.

workout at 5-6.30pm or so.

PWO shake.

7.30 300gms of chicken/steak with 150gms of basmati rice.

few spoons peanut butter in there sometimes, multivitamin, fish oils.

9pm: maybe some cottage cheese.

Thanks

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Cameron_R Senior member

Cameron_R

Posted
Posted
martin is on facebook if you wanna ask him, he is scathing and abusive though...its fucking funny

Who's Martin ?

Exactly! Why would I go to FB and search through the 14million martin's in the world when I'm already on this forum? especially now that you've told me he's an abusive barstard :pfft:

Just keen to hear from groovy.

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lazyeye Member

lazyeye

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Posted

LOL, i was referring to the TA who said he had being onto the lean gains site. Martin Berkhan is the guy who wrote the lean gains book. Kinda better to get your info from the horses mouth so to speak rather than playing Chinese whispers down here.

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groovy Member

groovy

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Hey Cameron R. Here's my take on IF, take it as you guys wish.

I have tried the IF for about 1.5months. To be honest i only saw very little difference in the fat loss and strength improved slightly.

But my body could never adjust not eating till 1pm, i was always hungry even though i ate all daily calories and sometimes ate more then maintenance. Also i couldnt stay on it longer as i always hungry b4 n after :).

Few times i was so hungry that i started eating little bit early than 1pm. So im not sure if i had done it correctly as IF is particular about the fasting times.

One thing is for sure IF is not for me as im always hungry and keep eating lots of food.

Not saying its not good or whatever but it didn't work as good for me as i expected.

Hope it helps.

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Phedder Veteran member

Phedder

Posted
Posted
Thanks mate.

That's kinda what I'd expect to happen to me too.

If you're curious, give it a go for 2 weeks or so. I thought I'd be the same as I used to be someone who was hungry all the time, and ate constantly. I realise now I was always hungry because I was always eating, but never until I felt full. Once I switched to a smaller feeding window with large meals I don't get the constant hunger, and it only took me 2-3 days to adjust and become quite comfortable not eating until noon or later.

It's definitely not for everyone, but if you don't try, you'll never know :wink:

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Phedder Veteran member

Phedder

Posted
Posted
what are the benefits? and how does it work to get the benefits?

in a nutshell if someone can sum it up... im not interested in reading a book on it just yet.

You don't have to read a book, even though there is a books worth of info on his site. Here's probably the best interview with him about the diet and his methods.

In a nutshell most of the benefits are fasting related. Improved insulin sensitivity is a big one. The body becomes much better at utilizing fuel sources and nutrient partitioning. You eat big, satisfying meals instead of 'grazing' most of the day. The psychological benefits are great too, you spend less time thinking about/preparing/eating food. Gives you more time to get other things done and focus on them fully.

There's a tonne of stuff on his site about research relating to fasting and his interpretation of the studies, I can't remember, or even fully understand the content of all of them :pfft: It's worth a browse if you're interested though.

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Phedder Veteran member

Phedder

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i had a look at his facebook... looks like a skinny lil beeyatch! why so many mirer's?

He's not huge, but he's ripped to shreds!

DSC00316.JPG

Maintains that condition or close to it year round pretty much.

Also the fact that he does look into a lot of research and provides his interpretation of it, he knows his shit.

Top Ten Fasting Myths Debunked is probably his best work, covers many areas without going into too much detail and becoming over complicated.

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tomsammce Veteran member

tomsammce

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Posted
i had a look at his facebook... looks like a skinny lil beeyatch! why so many mirer's?

He's not huge, but he's ripped to shreds!

DSC00316.JPG

Maintains that condition or close to it year round pretty much.

Also the fact that he does look into a lot of research and provides his interpretation of it, he knows his shit.

Top Ten Fasting Myths Debunked is probably his best work, covers many areas without going into too much detail and becoming over complicated.

wow my bad... he has shirts on in all this fb pics..

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