Intermittent Fasting Noob - Advice/Thoughts Please

Discussion in 'Diet & Nutrition' started by Browner, Jan 15, 2014.

  1. Browner

    Browner Well-Known Member

    Hi all,

    I have been looking into IF as a way of cutting down my body fat %. Current stats;

    Age:30
    Height: 5ft 10
    Weight: 198Ilbs
    BF%: 17 (target - 8-10%)

    I have been reading about the "LeanGains" method of IF, which is 16 hours fast, 8 hours feeding window. At present I am looking to structure this as follows:

    My eating window will be 1pm - 9pm

    5:30am - Wake, and Black Coffee
    1:00pm - Break Fast - Protein Shake, Chicken breast, veg, rice or potatoes
    3:00pm - Tuna/Chicken salad Sandwhich on Wholewheat bread, with low fat yogurt and handful Almonds
    6:00pm - Train - Mon/Wed/Fri - HST Tue/Thur - Cardio
    7:00pm - Post Workout Shake
    7:30om - Large Meal - 50-100g of protein, 200-300g carbs 10-15g fat
    9:00pm - last meal (this is where I could use some advice of what to have/eat, thinking cottage cheese)

    Any advice any of you could give me would be great, along with meal ideas/snack ideas etc... I've usaully gone with the traditional little and often style of cutting diet, and last year I did Paleo, but I was miserable on Paleo. Could results, but it turned me into an A hole!!

    Look forward to hearing from you!
     
  2. Browner

    Browner Well-Known Member

    This is what I have planned for my IF starting from next week. Comments welcome;

    [TABLE="width: 773"]
    [TR]
    [TD]Time
    [/TD]
    [TD]Food/Meal
    [/TD]
    [TD]Calories
    [/TD]
    [TD]Protein
    [/TD]
    [TD]Carbs
    [/TD]
    [TD]Fat
    [/TD]
    [/TR]
    [TR]
    [TD]05:30
    [/TD]
    [TD]Black Coffee
    [/TD]
    [TD]2
    [/TD]
    [TD]0
    [/TD]
    [TD]0
    [/TD]
    [TD]0
    [/TD]
    [/TR]
    [TR]
    [TD]10:00
    [/TD]
    [TD]Black Coffee
    [/TD]
    [TD]2
    [/TD]
    [TD]0
    [/TD]
    [TD]0
    [/TD]
    [TD]0
    [/TD]
    [/TR]
    [TR]
    [TD]13:00
    [/TD]
    [TD]Grilled Chicken Breast
    [/TD]
    [TD]170
    [/TD]
    [TD]38
    [/TD]
    [TD]0
    [/TD]
    [TD]2
    [/TD]
    [/TR]
    [TR]
    [TD][/TD]
    [TD]Brown Pasta
    [/TD]
    [TD]255
    [/TD]
    [TD]12
    [/TD]
    [TD]62
    [/TD]
    [TD]3
    [/TD]
    [/TR]
    [TR]
    [TD][/TD]
    [TD]Mixed Veg
    [/TD]
    [TD]52
    [/TD]
    [TD]3
    [/TD]
    [TD]8
    [/TD]
    [TD]1
    [/TD]
    [/TR]
    [TR]
    [TD][/TD]
    [TD]2 Boiled Eggs
    [/TD]
    [TD]140
    [/TD]
    [TD]12
    [/TD]
    [TD]2
    [/TD]
    [TD]9
    [/TD]
    [/TR]
    [TR]
    [TD][/TD]
    [TD]Whey Protein
    [/TD]
    [TD]200
    [/TD]
    [TD]32
    [/TD]
    [TD]8
    [/TD]
    [TD]4
    [/TD]
    [/TR]
    [TR]
    [TD]15:00
    [/TD]
    [TD]Tuna Sandwhich on WM Bread
    [/TD]
    [TD]300
    [/TD]
    [TD]14
    [/TD]
    [TD]30
    [/TD]
    [TD]6
    [/TD]
    [/TR]
    [TR]
    [TD][/TD]
    [TD]Handfull Almonds
    [/TD]
    [TD]140
    [/TD]
    [TD]5
    [/TD]
    [TD]5
    [/TD]
    [TD]12
    [/TD]
    [/TR]
    [TR]
    [TD]19:00
    [/TD]
    [TD]Post Workout Shake
    [/TD]
    [TD]200
    [/TD]
    [TD]32
    [/TD]
    [TD]8
    [/TD]
    [TD]1
    [/TD]
    [/TR]
    [TR]
    [TD]19:30
    [/TD]
    [TD]Spaghetti Bolognese
    [/TD]
    [TD]550
    [/TD]
    [TD]36
    [/TD]
    [TD]16
    [/TD]
    [TD]35
    [/TD]
    [/TR]
    [TR]
    [TD][/TD]
    [TD]Low Fat Yogurt
    [/TD]
    [TD]110
    [/TD]
    [TD]5
    [/TD]
    [TD]19
    [/TD]
    [TD]2
    [/TD]
    [/TR]
    [TR]
    [TD]21:00
    [/TD]
    [TD]Protein Pancake
    [/TD]
    [TD]191
    [/TD]
    [TD]34
    [/TD]
    [TD]6
    [/TD]
    [TD]3
    [/TD]
    [/TR]
    [TR]
    [TD][/TD]
    [TD]Poached eggs
    [/TD]
    [TD]150
    [/TD]
    [TD]12
    [/TD]
    [TD]0
    [/TD]
    [TD]5
    [/TD]
    [/TR]
    [TR]
    [TD][/TD]
    [TD]Totals
    [/TD]
    [TD]2462
    [/TD]
    [TD]235
    [/TD]
    [TD]164
    [/TD]
    [TD]83
    [/TD]
    [/TR]
    [/TABLE]
     
  3. Jester

    Jester Well-Known Member

    You still can't ignore calories in and calories out. Thermodynamics always wins.

    IF hopes to use more body fat as an energy source. It's effectiveness vs traditional dieting (ala eating less) is entirely debatable. Some people swear by it, but many of those people have achieved identical results using methods prior to IF, they simply found IF easier to manage mentally and/or practically.
     
  4. Browner

    Browner Well-Known Member

    Thanks for the reply.

    I didn't ignore the calories. I still calculated calories and macros for cutting, however will be eating all within the 8 hour window, meaning I can have a few larger meals, rather than having small meals often, which is difficult to do with my job.I guess i'll just give it a go and see what happens.
     
  5. Ironkid

    Ironkid Member

    And only this makes it worth it! :)
     
  6. Browner

    Browner Well-Known Member

    Does this mean you are in favor or not in favor of it lol
     
  7. Ironkid

    Ironkid Member

    Been IFing for over a year, and it's great. It removes a lot of work when planning / preparing meals. And having a big meal at the end of the day for me, takes out the feeling of dieting
     
  8. Ironkid

    Ironkid Member

    I also believe that if you reduce the carbs daily intake, partioning to is better, but as Alex said, there is an ongoing debate on this, much as with anything fitness related
     
  9. Browner

    Browner Well-Known Member

    It certainly suits my lifestyle more! I have calculated my macros quite accurately.

    Cals 2462 (average )
    Protein: 235
    Carbs: 500 on training days
    100 on Rest Days

    Fat:70 On training Days
    130 on rest days
     
    Last edited: Jan 16, 2014
  10. Ironkid

    Ironkid Member

    Imo, if you want to switch you body to burn fat, you should increase fats, and reduce carbs. I follow a P/C/F 30-10-60 with success. Although this is a different debate, quite controversial also ;-)
     
  11. Browner

    Browner Well-Known Member

    I did a ketosis 12 week cut last year, and carbs were around 10 - 20g, and although the results were amazing, I was a miserable b*stard lol! Dont think I could put myself through that again lol!
     
  12. Ironkid

    Ironkid Member

    Depending on your kcal level, I'm having 150 gr per day, all after workout
     
  13. BPM

    BPM Member

    OP you seem to have a good understanding of IF. I have a question for you, I hope you don't mind.

    I understand fasting on a training day, but what about the day after? (let's say it's a rest/healing day)
    Continue to fast as usual, or eat meals spread throughout the day and start fasting again the next day?
     
  14. Totentanz

    Totentanz Super Moderator Staff Member

    You fast every day.
     
  15. gbglifter

    gbglifter Member

    Keep your eating window the same regardless.
     
  16. Browner

    Browner Well-Known Member

    Just thought I would share my progress after 1 month back in training after 6 months of just letting myself go! Never again!

    I have gone from 206Ilbs and 20% bf to 191Ilbs and 15% bodyfat. So in theory my lean body mass has gone from 164Ilbs to 162Ilbs meaning I have only lost a very small amount of muscle mass.

    My aim is to get to 10% bf by May, while maintaining as much mass as possible, so hopefully I'm on course to do that.

    My training has been HST Mon/Wed/Fri, football training Tuesday, MMA and Yoga on Thursday. Football game on a Saturday. (by football I mean soccer)

    I have also been doing a lot of corrective stretching and foam rolling, and I feel that has really helped with my posture.
    1 month Progress.jpg
    1 month progress1.jpg
    *Grey boxers - Jan 9th '14
    White boxers - Feb 9th '14
     
  17. Ironkid

    Ironkid Member

    Very nice progress, keep it up!
     
  18. Jester

    Jester Well-Known Member

    Be honest mate ... did your strength drop when the beard was shaved?
     
  19. Browner

    Browner Well-Known Member

    haha! No, but my wood chopping abilities dropped by 17%

    I was growing the beard for charity
    http://www.youtube.com/watch?v=qJGwN8erVe8

    I loved it but the wife hated it, and like most men, the wife always gets her way!
     

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