Thread: intermittent fasting experts advice please

Intermittent fasting diet for fat loss, muscle gain and health


^Everything you need to know.

Originally Posted by Hench

Intermittent fasting diet for fat loss, muscle gain and health


^Everything you need to know.

Thanks bro...I've been there before (that's where I initially learned of the method) but I'm re-reading it. Was looking for some anecdotal advice from people who've used the method to preserve lean mass to go with it.

I always do IF when I cut, but it's more of a diet compliance thing. I don't think it has any HUGE benefits over a normal eating pattern(breakfast, lunch, and dinner maybe.) Over my first cut(which was more like a crash diet) I developed this awful habit of binging. Eating 2 big ass meals before bed is highly satisfying. Why would I force myself to eat when i'm not hungry(breakfast) so I would have less calories for when I am hungry?(evenings/before bed)

Try it, you'll love it.

Three 23-ish hour fasts per week?
HELL NO!
Too much fasting there. I'd recommend 16 or 17-hour fasts, max. That lets you get 3 meals in in the 7 or 8 hours, and allows for decent pulse timing and a long enough period of time for your body to absorb the protein you're eating.

Eat something protein-heavy, with medium fat and light carbs before bed to reduce that fasting time, and also let your body absorb protein while you sleep (and grow).

Break your fast in the evening with a protein shake before your workout, and a protein/carb shake after, followed by a good meal.

Here's an in-depth book (free) about John Berardi's experience with intermittent fasting. And he's a die-hard 6-meal-a-day fanatic, too. It's a good objective read with a lot of anecdotal information from his personal experiences at trying various forms of I.F. in a six-month period.

Intermittent Fasting | Free E-Book | Precision Nutrition Coaching

Lots and lots of good info there for anyone considering IF.

Originally Posted by ThreeGigs

Three 23-ish hour fasts per week?
HELL NO!
Too much fasting there. I'd recommend 16 or 17-hour fasts, max. That lets you get 3 meals in in the 7 or 8 hours, and allows for decent pulse timing and a long enough period of time for your body to absorb the protein you're eating.

Eat something protein-heavy, with medium fat and light carbs before bed to reduce that fasting time, and also let your body absorb protein while you sleep (and grow).

Break your fast in the evening with a protein shake before your workout, and a protein/carb shake after, followed by a good meal.

Here's an in-depth book (free) about John Berardi's experience with intermittent fasting. And he's a die-hard 6-meal-a-day fanatic, too. It's a good objective read with a lot of anecdotal information from his personal experiences at trying various forms of I.F. in a six-month period.

Intermittent Fasting | Free E-Book | Precision Nutrition Coaching

Lots and lots of good info there for anyone considering IF.

Thanks thats helpful.

That site(leangains.com) is full of so much slanted misconstrued information. Martin has become excellent at selling his concept by twisting science to make it sound like intermittent fasting has advantages over traditional dietary strategies (like basic calorie restriction).

I haven't read Berardi's book yet, but I am interested in how he responded to the diets. At some point I will have to read it.

Originally Posted by pebble

That site(leangains.com) is full of so much slanted misconstrued information. Martin has become excellent at selling his concept by twisting science to make it sound like intermittent fasting has advantages over traditional dietary strategies (like basic calorie restriction).

I haven't read Berardi's book yet, but I am interested in how he responded to the diets. At some point I will have to read it.

Personally, I know I respond well to fasting (i've done a 9 day fast with nothing but chicken broth for religious purposes). The ratio of fat to muscle loss was extremely favorable (losing 4-5 lbs every day of mostly fat); however, I also was doing other things to beat my ego into submission such as beating myself with whips fashioned from 18g wires with nails attached to them, metal buckles, sleeping on the floor, freezing cold exposure, etc.

This all sounds crazy to some I am sure but based on the results I wonder if the ritual beatings have a similar effect to clen injections. Clen activates something hormonally in the fat cells that prioritize it for burning for fuel (that's my understanding from reading about it anyways). I doubt people would volunteer to study this but I suspect that the beatings "reawaken" those same pathways to facilitate burning for fuel. Accidental discovery if it happens to be true.

Strength came back pretty much as soon as I started eating again and I was functionally strong all the way through the fast though I was only doing push ups and body weight rows a few times a day.