REVscene - Vancouver Automotive Forum


Welcome to the REVscene Automotive Forum forums.

Registration is Free!You are currently viewing our boards as a guest which gives you limited access to view most discussions and access our other features. By joining our free community you will have access to post topics, communicate privately with other members (PM), respond to polls, upload content and access many other special features. Registration is fast, simple and absolutely free so please, join our community today! The banners on the left side and below do not show for registered users!

If you have any problems with the registration process or your account login, please contact contact us.


Go Back   REVscene Automotive Forum > Vancouver LifeStyles (VLS) > Sports, Sports Entertainment and Fitness

Sports, Sports Entertainment and Fitness THIS SPACE OPEN FOR ADVERTISEMENT. YOU SHOULD BE ADVERTISING HERE!
Athletics, Hockey, Soccer, basketball, organize games/events, aerobics, nutritional supplements. Also the home for sports and sports entertainment threads.

Reply
 
Thread Tools
Old 10-18-2011, 09:17 AM   #1
I subscribe to the Fight Club ONLY
 
sonick's Avatar
 
Join Date: Oct 2005
Location: Revscene
Posts: 7,386
Thanked 4,998 Times in 1,580 Posts
Intermittent Fasting/Body Recomp Discussion Thread

So it looks like a lot of people in the workout/training discussion have been doing Intermittent Fasting, including the big guys like Penner2k (who did it to prove somebody it wouldn't work, but it did work!)

Since it's worked well for me and others, thought it would be good to have a thread to discuss it and for any others who may be interested in learning more about it and trying it out.

Would be great to hear your experiences with IF, your feeding schedule, macronutrient targets, etc.

Some basics...

What it is:
The basic idea of Intermittent Fasting is scheduling your calorie intake to a limited amount of time in the day, ideally when you are most metabolically active. More advanced body recomp programs feature IF aspects but also carb and calorie cycling.

What it does:
The goal of this is to cut fat but at the same time maintain/gain muscle, to 'recompose' your body. You can vary the caloric intake and macro-nutrient ratios to cater it more to weight/fat loss or weight/muscle gain.

A few resources

#1. Martin Berkhan's Leangains Guide:
This is a great starting point for people looking to get into IF. What I really like about his philosophy is that it is not super strict with limiting the types of food you eat; timing is more important. This makes it easier to stick with vs. strict dieting, and so more effective and easier to maintain in the long run.

The Leangains Guide | Intermittent fasting diet for fat loss, muscle gain and health
http://doubleyourgains.com/musclebui...oach_Final.pdf

#2. Lyle Macdonald's Body Recomposition Ultimate Diet 2.0
This is a much more hardcore program compared to Leangains featuring much stricter macros, and designed for those with low BF% wanting to get to extreme single digits. It features intermittent fasting plus carb cycling and re-feeds. Example of calorie/carb cycling: huge calorie deficit on 4 days (~1400 cals, low carb high fat), one huge calorie re-feed (~5,000 cals, high carb low fat), and two maintenance days (2000 cals, moderate carb/fat) He also has a few less hardcore programs as well.

The Ultimate Diet 2.0 by Lyle McDonald | BodyRecomposition - The Home of Lyle McDonald
TESTOSTERONE NATION | Lyle McDonald's Ultimate Diet 2.0 - Page 1
Advertisement
__________________
Quote:
Originally Posted by skyxx View Post
Sonick is a genius. I won't go into detail what's so great about his post. But it's damn good!
1999 Mazda Miata - Weekend Driver
2007 Toyota Rav4 Sport V6 - Current
2003 Mazda Protege5 - Sold
1987 BMW 325is - Sold
1990 Mazda Miata - Sold

100% Buy and Sell Feedback
sonick is offline   Reply With Quote
This post thanked by:
Old 10-18-2011, 11:23 AM   #2
Hacked RS to become a mod
 
SkinnyPupp's Avatar
 
Join Date: Feb 2002
Location: Sunny Hong Kong
Posts: 42,015
Thanked 17,634 Times in 5,341 Posts
John Berardi just published a HUGE book on his experience with IF over 6 months. Yup, the guy who usually recommends high frequency meals...

did he like it?

Intermittent Fasting: Summary: All About Intermittent Fasting, in Under 10 Minutes | Precision Nutrition

Before:



After:



I'd venture to guess that he did
SkinnyPupp is offline   Reply With Quote
Old 05-10-2012, 07:38 AM   #3
Rider
 
gdoh's Avatar
 
Join Date: Apr 2010
Location: Surrey
Posts: 3,269
Thanked 2,078 Times in 530 Posts
buuump

i has question

so on tuesdays and thursdays i start training at 715 and dont get home till 930/10pm then get ready for bed, is it ok to eat that late and how long should i wait to sleep if i eat that late??
gdoh is offline   Reply With Quote
Old 05-10-2012, 07:58 AM   #4
Hacked RS to become a mod
 
SkinnyPupp's Avatar
 
Join Date: Feb 2002
Location: Sunny Hong Kong
Posts: 42,015
Thanked 17,634 Times in 5,341 Posts
Yes its fine to eat that late. Just time it so you eat later the next day. You can sleep right away
SkinnyPupp is offline   Reply With Quote
This post thanked by:
Old 05-10-2012, 09:26 AM   #5
RS has made me the bitter person i am today!
 
DaFonz's Avatar
 
Join Date: Apr 2002
Location: In your head
Posts: 4,591
Thanked 376 Times in 176 Posts
Quote:
Originally Posted by sonick View Post

#2. Lyle Macdonald's Body Recomposition Ultimate Diet 2.0
This is a much more hardcore program compared to Leangains featuring much stricter macros, and designed for those with low BF% wanting to get to extreme single digits. It features intermittent fasting plus carb cycling and re-feeds. Example of calorie/carb cycling: huge calorie deficit on 4 days (~1400 cals, low carb high fat), one huge calorie re-feed (~5,000 cals, high carb low fat), and two maintenance days (2000 cals, moderate carb/fat) He also has a few less hardcore programs as well.

The Ultimate Diet 2.0 by Lyle McDonald | BodyRecomposition - The Home of Lyle McDonald
TESTOSTERONE NATION | Lyle McDonald's Ultimate Diet 2.0 - Page 1
Is UD IF though?

Other things to add:
RippedBody.jp | Intermittent Fasting guide & Training guide to your dream body.

Eat Stop Eat.
DaFonz is offline   Reply With Quote
Old 05-11-2012, 08:50 AM   #6
Rider
 
gdoh's Avatar
 
Join Date: Apr 2010
Location: Surrey
Posts: 3,269
Thanked 2,078 Times in 530 Posts
what do you do for cheat days?? do you break the fast or keep it with in the same time of your regular eating?? i like to cheat on saturdays ahah in the morning with coffee and cream and maybe some other stuff
gdoh is offline   Reply With Quote
Old 05-11-2012, 10:06 AM   #7
Hacked RS to become a mod
 
SkinnyPupp's Avatar
 
Join Date: Feb 2002
Location: Sunny Hong Kong
Posts: 42,015
Thanked 17,634 Times in 5,341 Posts
If you are fasting, you won't feel the need for cheat days
SkinnyPupp is offline   Reply With Quote
Old 05-11-2012, 10:47 AM   #8
RS has made me the bitter person i am today!
 
DaFonz's Avatar
 
Join Date: Apr 2002
Location: In your head
Posts: 4,591
Thanked 376 Times in 176 Posts
Quote:
Originally Posted by gdoh View Post
what do you do for cheat days?? do you break the fast or keep it with in the same time of your regular eating?? i like to cheat on saturdays ahah in the morning with coffee and cream and maybe some other stuff
You dont cheat.
DaFonz is offline   Reply With Quote
Old 05-11-2012, 11:07 AM   #9
Rider
 
gdoh's Avatar
 
Join Date: Apr 2010
Location: Surrey
Posts: 3,269
Thanked 2,078 Times in 530 Posts
gdoh is offline   Reply With Quote
Old 05-11-2012, 11:11 AM   #10
RS Operative (G)
 
hal0g0dv2's Avatar
 
Join Date: Oct 2007
Location: GYM
Posts: 12,810
Thanked 4,498 Times in 1,516 Posts
Quote:
Originally Posted by SkinnyPupp View Post
If you are fasting, you won't feel the need for cheat days
Qft
hal0g0dv2 is offline   Reply With Quote
Old 05-11-2012, 01:37 PM   #11
RS has made me the bitter person i am today!
 
DaFonz's Avatar
 
Join Date: Apr 2002
Location: In your head
Posts: 4,591
Thanked 376 Times in 176 Posts
Quote:
Originally Posted by gdoh View Post
Might want to read this:

Cheat Mode: The Official Guide

It feels pretty awesome pigging out after a workout.
DaFonz is offline   Reply With Quote
This post thanked by:
Old 05-11-2012, 09:04 PM   #12
Hacked RS to become a mod
 
SkinnyPupp's Avatar
 
Join Date: Feb 2002
Location: Sunny Hong Kong
Posts: 42,015
Thanked 17,634 Times in 5,341 Posts
Not eating all day, having a crazy intense workout followed by cardio, then only having some whey before you finally eat at 4-5pm... Your brain releases as much Dopa as it naturally can without drugs, and it feels AMAZING. And it does this without needing to be junk food...

My favourite post afternoon workout meal and first meal of the day is vietnamese lemon grass chicken and vermicelli with a grilled lemon grass pork chop. It's probably 1500 calories and 100g protein right there. And after I finish eating I just sit there and enjoy the high, it is so nice.

And by that point, I am already up to 150g of protein, so only need one more meal to hit my goal of 200+
SkinnyPupp is offline   Reply With Quote
Old 05-29-2012, 07:30 PM   #13
Rs has made me the man i am today!
 
woob's Avatar
 
Join Date: Sep 2007
Location: Vancouver
Posts: 3,189
Thanked 1,699 Times in 446 Posts
I love IF, personally. Super easy to keep calories in check since it is extremely hard to overeat in an 8-hour window.

I usually go keto on rest days, and carb backload on workout days.

And junk food is awesome (sometimes).
woob is offline   Reply With Quote
Old 05-29-2012, 10:05 PM   #14
Hacked RS to become a mod
 
SkinnyPupp's Avatar
 
Join Date: Feb 2002
Location: Sunny Hong Kong
Posts: 42,015
Thanked 17,634 Times in 5,341 Posts
Yup same here, it's pretty easy when you get used to it. Macros are so much easier when you only eat 2 meals

It's also much easier to get in 200g of protein per day.
SkinnyPupp is offline   Reply With Quote
Old 07-03-2012, 10:19 AM   #15
Treasure Chest MOD
 
instantneedles's Avatar
 
Join Date: Nov 2009
Location: Vancouver
Posts: 2,797
Thanked 1,486 Times in 647 Posts
does bulking and IF come hand in hand?
__________________
Buyer/Seller Feedback

There are no principles, there are only events. There is no good and bad, there are only circumstances. The superior espouses events and circumstances in order to guide them.
instantneedles is offline   Reply With Quote
Old 07-05-2012, 09:53 AM   #16
To me, there is the Internet and there is RS
 
penner2k's Avatar
 
Join Date: Jan 2002
Location: Delta
Posts: 15,920
Thanked 765 Times in 228 Posts
With my work schedule now I have started doing 2 meals a day.
I break my fast at noon at work. Then nothing till 6:45 after the gym. That meal is huge. Where I work has amazing deserts though so that ends up being a meal on its own.. lol

Very slowly creeping my weight back up right now (if I average it over the week its maybe an increase of .25 lbs)..
__________________
The harder I lift and the more I eat, the better my genetics seem to get.
penner2k is offline   Reply With Quote
Old 07-05-2012, 09:54 AM   #17
To me, there is the Internet and there is RS
 
penner2k's Avatar
 
Join Date: Jan 2002
Location: Delta
Posts: 15,920
Thanked 765 Times in 228 Posts
btw... lol @ me being one of the big guys
__________________
The harder I lift and the more I eat, the better my genetics seem to get.
penner2k is offline   Reply With Quote
Old 07-10-2012, 04:31 PM   #18
I contribute to threads in the offtopic forum
 
Join Date: Mar 2010
Location: richmond
Posts: 2,518
Thanked 1,352 Times in 445 Posts
Started IF today. With my schedule, I finish my workout anywhere between 10am to 1pm, and I've timed my meals where I eat between 2pm and 10pm. Is it ok to have a protein shake say, at 10am after my workout, or is that considered breaking the fast?
vafanculo is offline   Reply With Quote
Old 07-10-2012, 06:12 PM   #19
Treasure Chest MOD
 
instantneedles's Avatar
 
Join Date: Nov 2009
Location: Vancouver
Posts: 2,797
Thanked 1,486 Times in 647 Posts
^a post-workout recovery protein powder should be incorporated somewhere in your workout whether it be before, during, or after. it was mentioned in one of the articles that its actually recommended for you to be getting your protein intake during that time so that you don't overtrain your muscles. As long as its not a high calorie weight gainer id say go for it..
__________________
Buyer/Seller Feedback

There are no principles, there are only events. There is no good and bad, there are only circumstances. The superior espouses events and circumstances in order to guide them.
instantneedles is offline   Reply With Quote
Old 07-20-2012, 02:24 PM   #20
Everyone wants a piece of R S...
 
thegentleman's Avatar
 
Join Date: Aug 2005
Location: Cowtown, AB
Posts: 370
Thanked 81 Times in 26 Posts
leangains vs. eat stop eat?

Any significant differences other than the period length of fasting?

Last edited by thegentleman; 07-25-2012 at 02:00 PM.
thegentleman is offline   Reply With Quote
Old 08-31-2012, 08:00 PM   #21
I contribute to threads in the offtopic forum
 
Join Date: Mar 2010
Location: richmond
Posts: 2,518
Thanked 1,352 Times in 445 Posts
Just want to bump this.. Anyone keep IF up and see good results?

I know I posted above that I started, but due to an often changing schedule, I fell off the wagon. Been on it for a week steady now, and plan to keep it up.

I'm doing just the diet portion though. Anyone doing both? How's the progress going?

Edit .. Both as in diet and excersize

Last edited by vafanculo; 08-31-2012 at 08:07 PM.
vafanculo is offline   Reply With Quote
Old 10-06-2012, 11:52 AM   #22
Where's my RS Christmas Lobster?!
 
broken_arrow's Avatar
 
Join Date: Sep 2012
Location: Vancouver
Posts: 814
Thanked 1,360 Times in 315 Posts
Decided to try this until Christmas. Plan on eating from 11:30 am till 7:30 pm, and fasting the rest of the time. Quick question though, if I was to have a coffee before 11:30 am with a dash of coffee cream, would it mess up my fast or that would be insignificant?
broken_arrow is offline   Reply With Quote
Old 10-06-2012, 11:49 PM   #23
I contribute to threads in the offtopic forum
 
Join Date: Mar 2010
Location: richmond
Posts: 2,518
Thanked 1,352 Times in 445 Posts
Quote:
Originally Posted by broken_arrow View Post
Decided to try this until Christmas. Plan on eating from 11:30 am till 7:30 pm, and fasting the rest of the time. Quick question though, if I was to have a coffee before 11:30 am with a dash of coffee cream, would it mess up my fast or that would be insignificant?
Nice. I been doing it for a month, love it.

You should have 0 calories. But, if I recall, Martin mentions its fine.
vafanculo is offline   Reply With Quote
This post thanked by:
Old 10-06-2012, 11:54 PM   #24
Where's my RS Christmas Lobster?!
 
broken_arrow's Avatar
 
Join Date: Sep 2012
Location: Vancouver
Posts: 814
Thanked 1,360 Times in 315 Posts
Quote:
Originally Posted by vafanculo View Post
Nice. I been doing it for a month, love it.

You should have 0 calories. But, if I recall, Martin mentions its fine.
Thanks. I think I will start after Thanksgiving.
broken_arrow is offline   Reply With Quote
Old 11-05-2012, 07:03 PM   #25
I *Fwap* *Fwap* *Fwap* to RS
 
triplexcel's Avatar
 
Join Date: Nov 2005
Location: North Burnaby
Posts: 1,592
Thanked 51 Times in 18 Posts
Quote:
Originally Posted by broken_arrow View Post
Decided to try this until Christmas. Plan on eating from 11:30 am till 7:30 pm, and fasting the rest of the time. Quick question though, if I was to have a coffee before 11:30 am with a dash of coffee cream, would it mess up my fast or that would be insignificant?
I've doing it since march and eventually hit 197
From 230lbs. But then went back up to 205ish. Trying to get back down to 200 again while getting stronger. Feels nice to be lighter on your feet and see more shadows.
Posted via RS Mobile

Last edited by triplexcel; 11-05-2012 at 07:12 PM.
triplexcel is offline   Reply With Quote
Reply

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are On
Pingbacks are On
Refbacks are Off



All times are GMT -8. The time now is 11:19 AM.


Powered by vBulletin® Version 3.8.7
Copyright ©2000 - 2017, vBulletin Solutions, Inc.
SEO by vBSEO ©2011, Crawlability, Inc.
Revscene.net cannot be held accountable for the actions of its members nor does the opinions of the members represent that of Revscene.net