Questions Concerning Intermediate Fasting / diet

[Snowblind]

Noob Questions Concerning Intermediate Fasting, Diet and Daily Exercise

A little about me, I’m 29 male, 84kgs. Been working out off and on for 10 years. Haven’t stuck with it for about 7 years. I’m kind of lazy… I try and eat healthy yes if I’m hungry I eat what’s around me. I have pretty good genetics that I maintain a lot of any muscle mass I put on anytime I do get back in the gym.

With 30 around the corner and the fact I am putting on fat now, something that has never happened to me before, I’m out to get back in shape of health reasons and to look good. I’m curious to try new things and “IF” seems to fit my life style but I have a lot of questions… Ideally I want to put on 25 pounds and lose 5-10 worth of fat ect ect and try and sit at 200lbs healthy

1.) How will 24/24 IF mix with strength training, (5x5) 3 times a week? Mon/Wed/ Friday. And MMA training Tuesdays and Thursdays?

2.) What days should I be fasting on and what days should I be eating on? Or just do 24/24 each week and let it changes days as they come??

3.) Getting insulin and glucose levels tested a must?

4.) I’ve never used AAS, but if it was something I wanted to try this stage in my life. Would Fasting be counterproductive to maximizing gains from gear?

5.) Weighing in at 84kg, on my 24 hours of eating, (8-9 of that is sleeping) what kind of calorie intake am I looking for? Over the total period of 24 hours?

6.) Sups, Such as BCAA, multi’s/B complex, fish oil, creatine and melatonin on fasting days, how can I take this without upsetting my stomach or damaging the stomach lining??

7.) Ratio of Protein to carbs to fat should be what aprox?

8.) Would I still follow rules such as… a.) My 24hour window of eating lands on a weight training day, consume 4.4g/kg of protein? b.) My 24Hour window of fasting lands on a off day, consume 2.2g/kg?

9.) What about protein intake on weight training days where I’m in the 24 hour fasting window? Am I hurting muscle repair, losing muscle mass??

10.) What fluids are ok to consume during a fast? Water, tea and coffee?

11.) Random question, if my target is 4000cal a day, and I fast from 6pm-6pm then eat 6pm-6pm. I will still get 1-2 meals in the night my fast ends. AM I targeting 4000cal in those few hours Then another 4000cal when I wake up until 6pm or just 4000cal total over the course of the 24 hours?

Feel free to add any links or other info that may concern anything to do with IF, and any questions I may have had. I have been doing my research, but I wanted to post and ask a few questions that I’m unsure about as of now. Going to try to post this on a few sites and soak up all the info I can.

Thanks in Advance!

Ps. Keep on squatting to grow 

 

[nkl]

I will try to answer your questions:

First, are you talking about a pure 24/24 IF without PSMF, or with PSMF? Hm, question #8 tells me you go for the PSMF option.

1.) How will 24/24 IF mix with strength training, (5x5) 3 times a week? Mon/Wed/ Friday. And MMA training Tuesdays and Thursdays?
Eat above maintenace after your workouts for 24 hours then go on a 24 hour PSMF, with a calorie deficit. I'm not sure what MMA is, but unless it is lifting weights it doesn't matter.

2.) What days should I be fasting on and what days should I be eating on? Or just do 24/24 each week and let it changes days as they come??
See above. If more than one day off, do maintenance.

3.) Getting insulin and glucose levels tested a must?
Hm. Unless you have prevalence from bad genetics, I do not think it is neccessary. You will not put the body under any dangerous stress, like total deprivation of food, or something like that.

4.) I’ve never used AAS, but if it was something I wanted to try this stage in my life. Would Fasting be counterproductive to maximizing gains from gear?
No. I do not think so. An elevated PS would help you keep your beef, while fat would blast off. But I do not recommend AAS.

5.) Weighing in at 84kg, on my 24 hours of eating, (8-9 of that is sleeping) what kind of calorie intake am I looking for? Over the total period of 24 hours?
Check the various BMR (Basal Metabolism Rate) calculators on the net to figure out your maintenace level. Here is just an example: For bulking, eat 1000 kcal over maintenance the first 24 hours after wo, then 500 below, during the final 24 hours. That is 500 kcal above. For cutting you eat 500 kcal over maint, then 1000 below, making a net deficit of 500. Adjust to your hearts content.

6.) Sups, Such as BCAA, multi’s/B complex, fish oil, creatine and melatonin on fasting days, how can I take this without upsetting my stomach or damaging the stomach lining??
Supplement after eating - that is, you do not go without food on a PSMF - you only limit your carb and fat intake.

7.) Ratio of Protein to carbs to fat should be what aprox?
On PSMF - as little fat and carbs as possible; On bulk - try not to mix fat and protein, so directly after wo you have your carbs, sleep, then have your fat. Protein throughout.

8.) Would I still follow rules such as…  a.) My 24hour window of eating lands on a weight training day, consume 4.4g/kg of protein? b.) My 24Hour window of fasting lands on a off day, consume 2.2g/kg?
That is a possibility, although a little bit highish (3 and 1 would perhaps be better). I believe protein cycling is good.

9.) What about protein intake on weight training days where I’m in the 24 hour fasting window? Am I hurting muscle repair, losing muscle mass??
Higher intake than 1, perhaps 2gr/kg.

10.) What fluids are ok to consume during a fast? Water, tea and coffee?
Go for any of them. For any alcohol, you also count the calories (7 kcal/100gr).

11.) Random question, if my target is 4000cal a day, and I fast from 6pm-6pm then eat 6pm-6pm. I will still get 1-2 meals in the night my fast ends. AM I targeting 4000cal in those few hours Then another 4000cal when I wake up until 6pm  or just 4000cal total over the course of the 24 hours?
4000 total. Too much at once might get your stomach upset. Also see answer to question #5.

I hope this helps.  

 

[Snowblind]

THanks so much for the info so far, my net took a **** dive since last Tuesday and haven't been able to get on until today. I havent done much research in terms of PSMF, Just mostly IF. ill spend the next couple of nights trying to get info and up to speed on this style of dieting.

thanks so much for taking the time to reply to my wall of text.