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-   -   Intermittent Fasting (http://board.crossfit.com/showthread.php?t=57366)

Tyson Wright 04-16-2010 08:01 PM

Intermittent Fasting
 
I've been on Paleo for a couple of months. I currently average between 50-100 carbs/day, 150-200 grams of protein and 2200 calories. No grains, no dairy, no processed food... Anyone have good/bad experience with intermittent fasting?

Joey Lajoie 04-16-2010 10:38 PM

Re: Intermittent Fasting
 
Many good friends of mine as well as myself had very good results with IF.
I think that IF combined with high quality foods, particularly Paleo, can yeild pretty powerful results.

I recommend you start slowly with one or two 12 hour fasts a week. From there you can build up to 16 - 18 hour fasts if you choose to do a daily fast. Or do one or two 24 - 36 hour fasts a week. You have to play with it to see what works for you.

Personally I have been doing 16 - 18 fasts with one day off a week from fasting altogether and it has been working great for me.

Mark Martinez 04-16-2010 11:21 PM

Re: Intermittent Fasting
 
I do 16-20 hour fasts five days a week. My meals aren't entirely clean. I have good weeks and bad weeks. I generally feel better and perform better when I don't eat during the day. My weight has stayed constant with increased strength for the most part.

Marcel Zwinger 04-16-2010 11:22 PM

Re: Intermittent Fasting
 
Hi Joey,

Have been thinking about incorporating IF, too.

How are your times of fasting and eating set?

How do you schedule that with your training?

and what benefits exactly do you get?

Tyson Wright 04-17-2010 12:28 PM

Re: Intermittent Fasting
 
Did you "struggle" through your first 12 hour IF? From what I understand, if you're diet is clean, it shouldn't be too big of an issue. I was just curious what to expect is normal.

Jack Gayton 04-17-2010 02:22 PM

Re: Intermittent Fasting
 
Quote:

Originally Posted by Tyson Wright (Post 770445)
Did you "struggle" through your first 12 hour IF? From what I understand, if you're diet is clean, it shouldn't be too big of an issue. I was just curious what to expect is normal.

12 hours really shouldn't be a struggle. Most people use "sleeping hours" in their total fast time. If you have ever eaten dinner at 7 PM and went to bed a couple hours later, then woke up at 7 AM and had breakfast, you have done a 12 hour fast.

So, a 16 hour fast would just be stretching it till lunch... So on and so on.

Joey Lajoie 04-17-2010 03:00 PM

Re: Intermittent Fasting
 
Quote:

Originally Posted by Marcel Zwinger (Post 770284)
Hi Joey,

Have been thinking about incorporating IF, too.

How are your times of fasting and eating set?

How do you schedule that with your training?

and what benefits exactly do you get?

Because of my current schedule I usually break my fast at 11:30 with lunch.
Then I work out around 5:00 and head to supper right after my workout so I eat supper between 6:30 and 7:00. These times are only approximate but are pretty close to my usual schedule.

On weekends I like to go to the gym at around 10:00am and work out completely fasted. From there I head straight to lunch and try to eat around 12 noon.

As I stated, I prefer to work out completely fasted (around 12 hours or more) but I strive to have at least 4 hours between a meal and working out. This is a personal preference but the less my stomach is weighed down the better I find I perform.

During fasting I find that I have increased energy and focus so I don't get slow and sluggish during the day and I find my performance to be much better when I work out fasted. If I do find I get light headed and hungry, then I break my fast no matter what time of day it is. Fasting is a tool that you make work for you so don't be a slave to it.

For other benefits, with IF it is much easier to maintain my BW and the hormonal benefits have definitely improved my overall muscle mass.

Finally I REALLY LOVE to eat! It is one of the things in life that make me truly happy. I find that with IF I can eat less during the day and that gives me license to eat all I want at supper after I leave the gym. Being very careful to make healthy food choices of course. I eat paleo with emphasis put on protein and fat but I do make sure to have plenty of colors on my plate as well.

Hope this helps feel free to PM me if you have any other questions


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