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Old 06-30-2012, 02:19 PM   #1
Nathan Schnur
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Intermittent Fasting (IF) Where to start?

Hey guys, I'm thinking of trying out IF but I was hoping someone could point me in the right direction as to the basics and template or anything I need to know.

I know it's 16hr Fast- 8 hr feed window, but thats about it. I'm wondering what adjustments to macros/calories I need to make.

Thanks!
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Old 06-30-2012, 04:38 PM   #2
Evan Peikon
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Re: Intermittent Fasting (IF) Where to start?

http://www.leangains.com/ (WFS)
that site has essentially everything you need to know, and is the most well known/ used IF format in most circles.

In general:
Less calories on off days, more on training days.
Post workout meal= biggest meal of the day.
Most of your carbs post workout.

for what its worth i followed a 16/8 schedule for about a year (not with the intent of IF, just because it works out that way) but i didn't cycle macros/ calories. I stated lean/ put on muscle etc. I felt good doing it, but now i follow something closer to a 15/9 or 14.5/9.5 schedule and it hasn't impacted me at all. That being said i do feel better following this type of approach than the days that i eat a 12/12 window, but can't really attest to its effectiveness in leaning me out since I was lean before starting this
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Old 06-30-2012, 06:07 PM   #3
Larry Bruce
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Re: Intermittent Fasting (IF) Where to start?

Don't.
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Old 06-30-2012, 06:39 PM   #4
Nathan Schnur
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Re: Intermittent Fasting (IF) Where to start?

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Originally Posted by Larry Bruce View Post
Don't.
can you elaborate on this??

I've heard of people getting good results on this.
I also figured while i'm not able to be CF'ing at 100% right now this would be ok. Once I get ok'd to hit it 100% again I may need to change things around.
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Old 07-01-2012, 07:57 AM   #5
Larry Bruce
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Re: Intermittent Fasting (IF) Where to start?

It's a slippery slope to an eating disorder, involving frequent changes of restricted intake and pigging out.

I don't know if you'd be planning to cut, bulk or recomp on it. But there are less convoluted ways to do each. The eating pattern creates an obstacle to fitness, though it may be ok if only fat loss or muscle gain is the goal.
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Old 07-01-2012, 08:39 AM   #6
Dave Mahoney
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Re: Intermittent Fasting (IF) Where to start?

Quote:
Originally Posted by Nathan Schnur View Post
can you elaborate on this??

I've heard of people getting good results on this.
I also figured while i'm not able to be CF'ing at 100% right now this would be ok. Once I get ok'd to hit it 100% again I may need to change things around.
This is not something that you cannot pickup on a discussion board. Read primary source literature about this and see how to apply it and if it is what you are looking for. It is not something that you should do because you heard it was cool in the interwebez.
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Old 07-01-2012, 10:37 AM   #7
Evan Peikon
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Re: Intermittent Fasting (IF) Where to start?

In addition to what Larry/Dave just said, Martin the creator of lean gains said that his fasted training/ macro and calorie cycling are effective with his training plan but would be a bad idea in conjunction with crossfit. Robb wolf also says if you sleep, nutrition, stress and training aren't 100% dialed in then it won't help. It's the last straw when everything else is already dialed in
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Old 07-01-2012, 11:56 AM   #8
Nathan Schnur
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Re: Intermittent Fasting (IF) Where to start?

Thanks for all the advice guys, I'll do some homework before I do anything that's going to end up biting me in the ***. Appreciate the help!
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Old 07-01-2012, 12:31 PM   #9
Scott Tredennick
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Re: Intermittent Fasting (IF) Where to start?

IF can be highly individual, Lenagains is a great resource but it is really not the only way of doing things. intermittent fasting is the simple idea of not eating for a prolonged time. Want to know a good place to start?? skip breakfast tomorrow and see how you feel, maybe you postpone it by 2 hours, maybe by 12 hours. The most important benefit (arguably of course) is just giving your body a break from the constant intake of food. Don't overthink it at the start by jumping right in to a tailored plan from leangains trying to recomp your body and counting macro's.
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Old 07-01-2012, 12:59 PM   #10
Evan Peikon
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Re: Intermittent Fasting (IF) Where to start?

this has been my most important take away.
Intermitent fasting can be a good tool in certain situations. And because of it (via reading/ a few experiments) i realize i can skip a meal without any consequence. So if I'm busy traveling all day/ can't get access to a decent lunch, then i can just skip it and make up for it later. That being said i wouldn't do it every day, but its good to know that missing a meal here or there won't make you go into some sort or catabolic muscle burning mode
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