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Old 05-02-2012, 11:46 AM   #1
Jason Panicaro
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Intermittent fasting and Crossfit Questions

Hey guys I know there are a ton fo threads on this but I am still confused on setting this up for myself. Let me give everyone a little background on myself, I started CF out of my garage about a year and a half ago. I lost 35 pds doing CF and eating right. I stopped working out due to family issues, moving etc. I joined a box about a month ago and love every minute of CF at a box. I havent dropped much weight since starting but I am leaning out a little. Im not concerned about my weight as I am what the mirror shows me and the way clothes fit. My hardest thing is getting my diet in check. Thats where this thread really starts. I would like to try IF I believe it works and I have seen it work. However after reading all the information on leangains I think I am more confused.

Heres a typical day for me:
6 am-wake up and eat breakfast around 6:45 (eggs and bacon typically)
12ish-lunch (usually leftovers from dinner i.e. steak, chicken, ground beef)
6-7- Crossfit WOD
7-8- Crossfit Strength training (twice a week)
7:30-8:30-Dinner

I dont snack during the day, drink mainly water, have an occasional gatorade.

The way I understand IF is my biggest meal should be post workout. Which right now it is. Would IF work if I just cut breakfast out of my current routine? Also do I need a proetin shake or something in the morning? Sorry this is so long. Thanks everyone
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Old 05-02-2012, 11:59 AM   #2
Rebecca Roth
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Re: Intermittent fasting and Crossfit Questions

This is just me being a jerk about semantics.. but technically for it to be "intermittent" it can't be on a schedule the same time or duration every day. That said, what I know of leangains, its not really an IF, it's just a restricted feeding window, so based on that, yes limiting yourself to meals between 12-8pm puts you in an 8 hour feeding window which is the LG reccommendation (16 hour fast, 8 hr feeding window = LG).
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Old 05-02-2012, 12:08 PM   #3
Dimitri Dziabenko
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Re: Intermittent fasting and Crossfit Questions

Yes, in addition to what Rebecca said, have your largest meal post workout and cycle carbs (higher on strength days, lower on rest days).
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Old 05-02-2012, 12:09 PM   #4
Adam Fisk
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Re: Intermittent fasting and Crossfit Questions

Quote:
Originally Posted by Rebecca Roth View Post
This is just me being a jerk about semantics.. but technically for it to be "intermittent" it can't be on a schedule the same time or duration every day. That said, what I know of leangains, its not really an IF, it's just a restricted feeding window, so based on that, yes limiting yourself to meals between 12-8pm puts you in an 8 hour feeding window which is the LG reccommendation (16 hour fast, 8 hr feeding window = LG).
Great post. Answered many of my questions except for this one. By LG you mean lean gains correct?

Also to OP, I'll recommend a protein shake if your intake for the day is low or you would like it to be a little higher. And IMHO I would lose the gatorade. Unecessary calories and sugar unless you are perhaps using it to get an insulin spike after your workout.
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Old 05-02-2012, 12:14 PM   #5
Dimitri Dziabenko
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Re: Intermittent fasting and Crossfit Questions

If he's working out for 2 hours straight, sipping on some gatorade during the workout can be helpful to keep up intensity. Preworkout snack might help too. I am not sure whether Gatorade during workout would be LeanGains though, I just don't remember.
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Old 05-02-2012, 12:22 PM   #6
Jason Panicaro
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Re: Intermittent fasting and Crossfit Questions

Thanks guys, Rebecca I understand the intermittent part isnt supposed to be based on a schedule. But my entire life is based on a schedule lol. Has anyone had good results from the 16/8 schedule?

As far as gatorade goes, Im talking one or two little bottles a week. Just to change it up from water a little

Last edited by Jason Panicaro : 05-02-2012 at 12:26 PM.
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Old 05-02-2012, 12:23 PM   #7
Rebecca Roth
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Re: Intermittent fasting and Crossfit Questions

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Great post. Answered many of my questions except for this one. By LG you mean lean gains correct?
Yep, that's what I mean LG = Lean Gains. There are a number of popular intermittent fasting protocols, the most popular ones I know of are LG (16/8) and the Warrior Diet (20/4).

ETA - also, I don't personally think Gatorade is a big deal if it isn't something you drink constantly, but coconut water is what I would go with, it's nature's gatorade
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Old 05-02-2012, 12:35 PM   #8
Thom Wendelboe
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Re: Intermittent fasting and Crossfit Questions

Quote:
Originally Posted by Jason Panicaro View Post
Hey guys I know there are a ton fo threads on this but I am still confused on setting this up for myself. Let me give everyone a little background on myself, I started CF out of my garage about a year and a half ago. I lost 35 pds doing CF and eating right. I stopped working out due to family issues, moving etc. I joined a box about a month ago and love every minute of CF at a box. I havent dropped much weight since starting but I am leaning out a little. Im not concerned about my weight as I am what the mirror shows me and the way clothes fit. My hardest thing is getting my diet in check. Thats where this thread really starts. I would like to try IF I believe it works and I have seen it work. However after reading all the information on leangains I think I am more confused.

Heres a typical day for me:
6 am-wake up and eat breakfast around 6:45 (eggs and bacon typically)
12ish-lunch (usually leftovers from dinner i.e. steak, chicken, ground beef)
6-7- Crossfit WOD
7-8- Crossfit Strength training (twice a week)
7:30-8:30-Dinner

I dont snack during the day, drink mainly water, have an occasional gatorade.

The way I understand IF is my biggest meal should be post workout. Which right now it is. Would IF work if I just cut breakfast out of my current routine? Also do I need a proetin shake or something in the morning? Sorry this is so long. Thanks everyone
Unless you are working with someone, it is probably best to have a pretty good understanding of the mental and physical aspects of nutrition before beginning something like IF. You should re-read EVERY ARTICLE on lean gains, read the book John Berardi published on fasting, read the book eat stop eat, practice tracking your food macros for a bit, then try a 24hour fast.

That said, here is my current protocol:

Wake up at 5:30 slam 10g 2:1:1 BCAA with glutamine and some extra water. Run to gym as warmup. Strength. crossfit class. Return home via bus/ride from someone.

Sip another 20g of 2:1:1 BCAA with 5 g BCAA until I eat between 11 and 2. I just stop working when I get hungry and make food. This meal is 1500-2000 calories. On days where I squat or deadlift, it is higher carb and closer to 2000.

Eat another meal between 6:30 and 8:00. Normally lower carb unless I want some yams or something (on a higher carb day). This meal is between 750-1200 calories.

I always eat at least 260g of protein. 3 days a week are high carb. On two of these days I eat around 200g of carbs, mostly from fruit or coconut flour or some such. One of these three carb days I eat whatever I want. The rest of my diet is healthy fat. On non carb days I only eat meat, fat, and vegetables. No fruit outside of avocado. Carb intake is normally sub 60g. Most of my meals are real whole food. Sometimes I will make something with whey, but any diary gives me almost instant adult acne, so I have to balance my laziness with my vanity. My once a week meal is normally something high sugar. I avoid gluten because I feel sick when I eat it, once a month or so I will indulge in cookies and milk or some such.

I have an active recovery on Wednesdays. Sunday, the day after my once a week meal, is my only full rest day.

When I went higher carbs, as is recommended on lean gains, I felt sick.
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Old 05-02-2012, 01:35 PM   #9
Vickie Ellickson
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Re: Intermittent fasting and Crossfit Questions

Quote:
Originally Posted by Jason Panicaro View Post
Hey guys I know there are a ton fo threads on this but I am still confused on setting this up for myself. Let me give everyone a little background on myself, I started CF out of my garage about a year and a half ago. I lost 35 pds doing CF and eating right. I stopped working out due to family issues, moving etc. I joined a box about a month ago and love every minute of CF at a box. I havent dropped much weight since starting but I am leaning out a little. Im not concerned about my weight as I am what the mirror shows me and the way clothes fit. My hardest thing is getting my diet in check. Thats where this thread really starts. I would like to try IF I believe it works and I have seen it work. However after reading all the information on leangains I think I am more confused.
I'm just curious...if you're getting the results you want (i.e. looking better in the mirror), why do you think your diet is out of whack?
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Old 05-02-2012, 01:54 PM   #10
Jason Panicaro
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Re: Intermittent fasting and Crossfit Questions

I am very happy with the results, I just know I dont eat as good as I should or at the right times. Therefore if I am getting pretty good results like that, if I go into this 110% imagine the results I will get
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