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IF Diet

kaws

By kaws
in Diet & nutrition

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drizzt Veteran member

drizzt

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I've done it, and still do it but am a bit loose with the timings (doesn't seem to matter too much). A few others do it on here too.

It has been discussed to death a bit though, here are some previous threads:

Intermittent Fasting Diets

10g BCAA before Fasted Workout

Why You Should Be Skipping Breakfast: The Secrets of Intermittent Fasting

Intermittent Fasting - Yea or Nay

Hope that helps.

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kaws Junior member

kaws

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Great cheers mate did a whole lot of researching last night.

Just a bit confused with timing as i usually train at night around 6pm but most of the info ive read says to train fasted..

Im thinking fast until 1pm have a meal 200g chicken + 1/2 cup rice

4pm same meal

6pm train

7pm Double protein shake + 200g steak + 3 eggs + brocolli + half cup rice

10pm casein shake + Tablespoon peanut butter

Is that what yours looked like mate?

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tgzerozone Member

tgzerozone

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I am one of those lucky (if it is considered lucky) to have no issue with being hungry, so if this is the bomb, I would absolutely have no issue only eating my first meal in the avo.

Not sure if this one is aimed at Bulking though (For a skinny C$%t like me). I have admittedly not read everything but if so (I'll spend some more time reading), I would give it a shot. Reason being it would be much easier for me to eat like that than constantly eat during the day.

If lets say my maintance is on 2500, I eat 3500-4000 now, do I stick to those cals and fit them into the 8 hours or do you go a bit lower?

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Phedder Veteran member

Phedder

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It's my preferred way of eating when the lifestyle and schedule allows, fits perfectly as a student.

Great cheers mate did a whole lot of researching last night.

Just a bit confused with timing as i usually train at night around 6pm but most of the info ive read says to train fasted..

Im thinking fast until 1pm have a meal 200g chicken + 1/2 cup rice

4pm same meal

6pm train

7pm Double protein shake + 200g steak + 3 eggs + brocolli + half cup rice

10pm casein shake + Tablespoon peanut butter

Is that what yours looked like mate?

Training fasted isn't necessary, and if you can't fit your sessions early in the day I wouldn't worry at all. I always have 1 meal before training. For you I'd suggest eating just enough to get you to and through training, and then get the bulk of your daily calories in immediately after you've trained. Basically eating a shit load after you train is what I feel the main benefit is, as well as the benefits from the fasting itself earlier in the day.

Like Drizzt, I'm not too strict on the timings anymore. They can vary between 11am-10pm on some days, but I do stick to an 8 hour eating window, pushing it to 9 if I have to.

Here's an example of what I'd eat and the usually timings.

12-2pm Break-fast:

5-6 Scrambled eggs on 2-3 pieces of wholegrain toast + 1 apple and 1 banana, 500ml milk

3-5pm Intra-WO drink;

10g BCAA, ~40g carbs from raro

5-10mins post workout shake

2 scoop PP in 400-500ml flavoured milk

6-7pm Post-WO meal (40-60min after shake)

~500g meat, ~300g frozen vege, 2 cups (dry amount) rice, 1/2 packet of stirfry/curry sauce.

8-9pm

500ml milk, mixed nuts, shot of olive oil.

That's 4000-4500 cals depending on any extras I add on training days. Usually a bit less rice on non training days and no intra-WO drink either.

Not sure if this one is aimed at Bulking though (For a skinny C$%t like me).

It was originally designed for a slow lean bulk while minimizing fat gain, but I think most people tend to use it for leaning out now. I've used it for both and it works great, while leaning out I still get to eat a massive feed after training, and I don't get hungry during the fast. While gaining weight it can occasionally get hard to fit enough in, but helps keep fat gains minimal and the fasting period is always very productive.

If lets say my maintance is on 2500, I eat 3500-4000 now, do I stick to those cals and fit them into the 8 hours or do you go a bit lower?

Eat however much you think you need to. The rules of total calories and macronutrients still apply, just fit inside the 8 hour window and focusing on most of the calorie intake being post-workout.

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drizzt Veteran member

drizzt

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What Phedder said = /thread 8)

Just to add to it though, I pretty much eat whatever the hell I want... I would say within reason, but I don't mean it :pfft: This is basically every Saturday night for me (chocolate self-saucing pudding, double mix - about a kilo of pudding, srs):

IMG_07891.jpg

Also down almost a full 2L bottle of Full Cream (silver top) milk on top of it, with ice cream if I'm in the mood. This is just dessert. Heck, I even have a flat white in the mornings when I should be fasting, and it doesn't seem to matter too much (although I'd change it for a Long black if I was tightening the rules up)

I'm a powerlifter, workout 3-4 days a week (heavy squats/deads/bench), and I do zero cardio. Semi-regular blood tests come back awesome in everything my Doc tests for - testosterone has steadily risen with each test from the lower-end of the normal/recommended range, to exceeding it by at least 10%.

I'm not saying eat whatever you want off the bat - I think my body took a little while to adjust to it, but it did eventually.

This pic was taken a few months into IF, during a Sheiko Powerlifting cycle (92-93ish kg I think), around the end of 2010/beginning of last year I think:

6-12-10a.jpg

The goal in the year and a bit since then has been purely strength based... so with that in mind, this is me yesterday @ 105ish, apologies for suspect/bathroom poses in both photos (faint abs if you squint! :pfft:):

25032012ba.jpg

Nothing spectacular, and nowhere near as ripped, but remembering that was my goal then, low BF isn't even a vague goal for me at the moment... however I've still got faint abs, and I reckon that's purely down to the IF. Love being able to eat whatever and not ballooning - have had fairly frequent weight troubles growing up (I freggin love food), but IF seems to have sorted both issues for me.

Pretty much been IF'ing since October-ish 2010 I think, bar about 3-4 months of last year (coincidentally, the bodyweight and fat shot up in that time). It's so easy to follow I can't see myself dropping it. Would tighten the IF rules up a lot and be a little less "anything goes" if I was trying to lose fat though, but for now I'm doing alright.

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Phedder Veteran member

Phedder

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^ Good point to mention, my diet is by no means strict or all that clean :lol: What I posted above would be the 'base' of the diet most days I suppose. I'll often buy blocks of choc or fruit juice etc when on special to satisfy the sweet tooth, and I love adding various sauces or spreads to the eggs and toast etc. I'm currently finishing off my big Post-WO feed and then about to head out to a restaurant for dinner and dessert as well :pfft:

Looking very solid there Drizzt, comparing those pics it's definitely not just 13kg of fat you've added :clap:

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drizzt Veteran member

drizzt

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Looking very solid there Drizzt, comparing those pics it's definitely not just 13kg of fat you've added :clap:

Cheers, and maybe 10kg of fat :pfft: Seriously though a lot of the weight gain has been in the legs from the increase in squatting :nod:

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samuelNZ Member

samuelNZ

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Might as well jump in on this as well. I'm slightly different though - doing the warrior diet. 20 hours fast, 4 hours eat. I've only be on it for 2 and a bit weeks, but so far am absolutely loving it. Started it at about 104, now down to about 97. Haven 't weighed myself since Friday last week when I was 98 but will be lighter now. I put some of my weight loss down to water loss because I'm relatively low carb at the moment.

Found the first day hard but since then I've found it easy and my energy levels seem to be higher than when I'm regularly eating. I'm training fasted and my strength seems to be up/normal. After training (finish around 5-6pm) I'll have a 60g isolate shake and then come home and cook up a kilo of whatever meat I decide. Usually chicken or steak. Then some sort of carb like rice noodles, kumura potato and then a cup of corn or mixed vegs and a couple eggs. I'll eat that, then rest (lay on the floor from being so full) for 30mins then I'll have a go at some yoghurt and probably smash back half a block of chocolate, some fruit and then milk and another 60g shake before bed.

Really enjoy this style of eating, fits in well with being a student like Phedder said. Easy on the bank account and you get more time to spend on other things because your not cooking/eating all day long. Its nice to be able to eat whatever you feel like (within reason) and still drop weight with the absence of cardio. I usually have a few black coffees and sugar free V's or coke zero during the fasted period to give myself a bit of piece of mind. For me I find it a little weird going 20 hours only consuming water so I add them in there for a wee bit of variety and taste.

Could add more but I've got study to do :(

One more thing, I still fast during the weekends, I just cut it to about 16-18 hours and up my calories. Think of it as a re-feed type thing.

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vracula Senior member

vracula

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Is there a good ebook or article(s) someone can recommend for some more reading? Did the leangains guy ever get the book out that everyone asks him for on his blog? I read his site but would like to read more

Nah not released yet, do search for the warrior diet its somewhat similiar.

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tgzerozone Member

tgzerozone

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I though what the hell. Lemme try this for a change in routine.

Had my first meal just now. Man, was it nice to have a meal and actually being hungry. So much more fun.

Pre workout shake in 2 hours.

Looking forward to a massive dinner and then I'll round it off at 22:00 with 6 eggs, some milk, oats, bananas and whey.

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NZ_Guy Junior member

NZ_Guy

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Doing IF at the moment, coming up 1 month.

So much better for cutting, and your body adjusts to it after a week or so.

If anything I have actually had a bit of muscle gain despite cutting.

Eating hungrier is so much better than forcing your self too eat and checking the time every few hours.

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tgzerozone Member

tgzerozone

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Been at it 2 days and much better for me. Can't say anything about gains yet. Will see what happens. Just had my first meal and still hungry. Got another one lined up in 3 hours or so.

I also don't find it difficult cramming in 4000 cals in 8 hours, much easier than all the small meals. I eat:

13:00-14:00 Average meal of about 800 cals

16:00 Workout stacks or small 2nd meal. Stacks 1000 cals, meal 500 cals

19:00 Big meal over 1000 cals

22:00 Protein shake with 6 raw eggs for the slow protein of over 1000 cals

Food diary: http://www.myfitnesspal.com/tgzerozone

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Moona Junior member

Moona

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Is there a good ebook or article(s) someone can recommend for some more reading? Did the leangains guy ever get the book out that everyone asks him for on his blog? I read his site but would like to read more

He never did. I have the Eat Stop Eat by Brad Pilon. Its the one he recommends on the Lean Gains site. Happy to send it to you or anyone else who wants to have a read. Just flick me a PM

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Moona Junior member

Moona

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can you do this in the morning too?

feed 8am - 4pm

fast 4pm - 8am

the only problem i have with this, is i don't think i can sleep on a empty stomach :doh:

this fits my schedule better since im usually working in the afternoon

That is perfectly fine. You are not in a completely fasted state after a few hours of not eating food. Hunger is a learned response. People are so used to eating every few hours that going extended periods at a time without it makes your brain do back flips thinking you are on the brink of starvation. After a couple of weeks you will be golden and you wont even feel the need to eat or have any hunger pains in those few hours before sleep. You can always have some tea, or any sugar free drink to help.

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