3

votes

When is your feeding window? (for the IFers)

Answered on August 19, 2014
Created February 01, 2011 at 6:32 PM

I have been experimenting with the leangains protocol and have experienced good results in terms of strength. The thing is I would like to switch from strength days 3x a week to following crossfit.com strictly (as an experiment.) I have seen a lot of references to good benefits of purely fasted training and I don't have the ability to train in the morning. Has anyone moved their feeding window to something like this:

4-5pm workout 5-9pm eat like a hoss

What are your "feeding windows" if you work out fasted and not in the morning. Has anyone done the protocol that Martin recommends of a small breakfast around 1, workout after work, then a big finisher meal?

Ba20b502cf02b5513ea8c4bb2740d8cb

(1669)

on November 28, 2011
at 10:58 PM

Are you seeing an increase in muscle mass/strength? Decrease in bf % by doing this?

B3c62d89cd47b7d7209b6a99243d0ded

(10778)

on February 04, 2011
at 02:59 PM

or meditation! or what ever calms your mind, like cuddling a loved one.

7e746be2f0e550a8cd7df881322ae705

(18701)

on February 03, 2011
at 02:29 AM

Actually, I'm not a fan of jerky, too much sodium for my former high blood pressure self (That sounds so weird! I've been on the meds for 9 years and just got off them. I'm not used to saying "former") I usually have some fruit or my homemade trail mix or a "paleo" dessert. Old habits die hard.

Medium avatar

(3259)

on February 02, 2011
at 06:16 PM

Yeah, but I bet you chomp on jerky rather than jelly beans...

7e746be2f0e550a8cd7df881322ae705

(18701)

on February 02, 2011
at 12:15 AM

Hey now. I am a crazy Paleo snacker. I know. I know. It just works for me. You don't want to be around though if I miss my 2pm snack. ;)

9e1dedf12f6ee75b7fe460960971fd21

(624)

on February 01, 2011
at 09:58 PM

about sleep - I have relatively little tolerance for IF. I generally do one 20 hour fast a week, and feel great. If I do two of those, then I start getting cranky and can have a hard time sleeping. IF is great, but not everyone can have a 4 hour eating window every day. I agree with Robb Wolf and say 'in moderation' on this.

1cbb6b2a813475d6c0b17fd5e898dc50

(1248)

on February 01, 2011
at 07:55 PM

My new favorite IF past-time is watching SAD followers twitch when they miss their 7th snack of the day...NOW thats funny stuff...LOL

1cbb6b2a813475d6c0b17fd5e898dc50

(1248)

on February 01, 2011
at 07:54 PM

This is my exact window. Sometimes I cant' sleep well if my last meal is past 10 and I go to bed at 11.

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on February 01, 2011
at 07:40 PM

Thanks, that is what I was hoping to hear

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on February 01, 2011
at 07:39 PM

Thanks for the comment! I have a pretty restricted mindset sometime it's good to hear from someone being a little more lax. Meat on a stick sounds awesome!

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10 Answers

3
Medium avatar

(3259)

on February 01, 2011
at 07:30 PM

The cool thing about IF is that it has broken my addiction to regimented eating. In general, I eat from noon til about 7:00 PM and fast until after I hit the gym the next day around noon. But...some days life intervenes and I need to be flexible. I play ice hockey Monday nights so tend to eat less leading up to the game and waaaay more after. Tuesdays are usual IF days, but I'll sometimes break the fast early if I'm really hungry from the night before. On occasion, I'm not hungry when noon rolls around, so I don't eat my first meal until supper. Saturday is farmers' market day, so meat-on-a-stick at 7:30 AM it is. Then there's Bacon Sundays...nuff said.

My new favorite IF past-time is watching SAD followers twitch when they miss their 7th snack of the day...

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on February 01, 2011
at 07:39 PM

Thanks for the comment! I have a pretty restricted mindset sometime it's good to hear from someone being a little more lax. Meat on a stick sounds awesome!

1cbb6b2a813475d6c0b17fd5e898dc50

(1248)

on February 01, 2011
at 07:55 PM

My new favorite IF past-time is watching SAD followers twitch when they miss their 7th snack of the day...NOW thats funny stuff...LOL

7e746be2f0e550a8cd7df881322ae705

(18701)

on February 02, 2011
at 12:15 AM

Hey now. I am a crazy Paleo snacker. I know. I know. It just works for me. You don't want to be around though if I miss my 2pm snack. ;)

Medium avatar

(3259)

on February 02, 2011
at 06:16 PM

Yeah, but I bet you chomp on jerky rather than jelly beans...

7e746be2f0e550a8cd7df881322ae705

(18701)

on February 03, 2011
at 02:29 AM

Actually, I'm not a fan of jerky, too much sodium for my former high blood pressure self (That sounds so weird! I've been on the meds for 9 years and just got off them. I'm not used to saying "former") I usually have some fruit or my homemade trail mix or a "paleo" dessert. Old habits die hard.

1
66e6b190e62fb3bcf42d4c60801c7bf6

on February 01, 2011
at 08:16 PM

varies. can be from 10-6, 12-8, 12-5... depends on how my day shapes up. sometimes i'll go a full 24 without eating and not sweat it too much. i love that for the first time in my life, i have complete and total control of hunger. i guess if you've never had the "fat boy" cravings, you don't really understand how empowering that is.

on a related note. has anyone had sleep issues while IF'ing. i am starting to have one or two times a week where my sleep is just crappy.

9e1dedf12f6ee75b7fe460960971fd21

(624)

on February 01, 2011
at 09:58 PM

about sleep - I have relatively little tolerance for IF. I generally do one 20 hour fast a week, and feel great. If I do two of those, then I start getting cranky and can have a hard time sleeping. IF is great, but not everyone can have a 4 hour eating window every day. I agree with Robb Wolf and say 'in moderation' on this.

1
981d8f6b5e3409a6752ad1ae70997834

on February 01, 2011
at 07:06 PM

When I started with Lean Gains I used the noon-8pm eating window but the longer I went with it and as my schedule changed I naturally shifted to not eating until around 5pm (post workout) and then again at 8pm. I haven't noticed any drawbacks to shrinking my eating window at all while keeping the calorie intake the same.

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on February 01, 2011
at 07:40 PM

Thanks, that is what I was hoping to hear

0
667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 11, 2011
at 05:11 PM

i don't train fasted any longer, however I used to and here is what I used to do:

eat dinner at 930pm.

wake at 9am and have nothing but water and train fasted from 2pm-3pm.

Eat big PWOmeal at 3:30pmish.

Eat dinner around 930pm.

So i suppose i fast for about 16 hours and eat in a 6ish hour window.

As i said i no longer do this; now i eat at 12noon with lean protein and carb and then do all the same. So, im taking in more calories in general and fasting shorter. i feel better during my lifting with this. The workout is only heavy resistance ala starting strength/Wendler531. No running, no "aerobics", no endurance anything.

Ba20b502cf02b5513ea8c4bb2740d8cb

(1669)

on November 28, 2011
at 10:58 PM

Are you seeing an increase in muscle mass/strength? Decrease in bf % by doing this?

0
4d10a09dadeb266681418f5fe06c3f00

(115)

on May 11, 2011
at 03:15 PM

i have to commute every morning, leaving by 4:30am and not getting back home til 4-4:30. I'm still playing around with my fasting/eating windows but have stayed pretty close to the noon-8p feeding.

I tried last week to extend my fast until after my workout (4:45'ish if I walk in the door and do the "hey-wifey-hey-kid-how-have-you-been-today" stuff before changing) and it went horribly wrong. the kettlebell TGUs wiped me out and I had to stop my workout a bit early. I might try doing that again in a few days, but as of now I break my fast around noon-1pm at work and then take BCAAs pre-WO.

During the month of April I did a full 30 days of paleo and had a 24hr fast every Monday (Sun dinner-Mon dinner) and those workouts were fantastic when completely fasted. Unsure what I did wrong last week, but like I said I'm going to do it again one of these days

0
A231170e329756974c79cd8d2116351c

(103)

on February 04, 2011
at 05:14 PM

I've been working out at 7:45am, having my first meal of the day at 1:30pm, and finishing dinner by 9-9:30pm. Convenient-ish.

0
9d741bcbe702044635f2ce3078043054

(1435)

on February 04, 2011
at 01:06 PM

I modified my leangains approach. Due to my standard work day being depart at 7:30 and get home around 6PM, I'm more or less forced to work out early in the morning. That pushed me to a feeding window of 1130am to 730PM, allowing me to have lunch and then a dinner with my family.

However, I know the optimal leangains program has the workout occuring shortly before feeding begins. And I just didn't feel, based on much of the other reading I have done, that waiting more than four hours after my lifing was done to eat was a good thing. My muscles were getting mixed signals from my body.

So my modification is that on heavy lifting days I widen my feeding window so that I have a big breakfast after my lift. On regular days, I am on the normal 1130-730 8 hour feeding window. On the weekends, when my lifts can happen at 10am, then I can lift and keep to a normal leangains schedule.

The good news is I am getting the results I want. My weight is staying stable, while my body fat percentage is slowly moving downward. I'm currently at 12%, with a goal to get down to 9%. My modified leangains seems to be allowing me to reduce body fat while adding a bit of muscle at the same time.

0
F17088b21ae0f36d78d9b8648d752f5c

on February 04, 2011
at 08:25 AM

Issues with sleep might be due to the heightened catecholamine production arising from IFing. If you find this to be a problem, taking an antihistamine with sedative qualities may help. Or you could try herbal teas that calm you down e.g. peppermint, chamomile.

B3c62d89cd47b7d7209b6a99243d0ded

(10778)

on February 04, 2011
at 02:59 PM

or meditation! or what ever calms your mind, like cuddling a loved one.

0
5edbf85deaf83e13b176df023abb154d

on February 02, 2011
at 12:51 AM

From Monday through Thursday (sometimes only through Wednesday), I eat between 1 PM and 7 PM (but sometimes only through 6 PM).

0
0af5141b9bf02636479702c9b41e23bd

on February 01, 2011
at 11:57 PM

I just started about 3 weeks ago. For the first two weeks I would eat from 12pm till 9pm. I would have a small meal at noon 2 hrs before my workout, then workout and have a epic post workout meal of about 1200 calories or so. This week Ive been experimenting with training completely fasted but training an hour earlier. So now my first meal isnt until 2pm and eat till 9pm still. Both have worked great so far. Just depends on my work schedule as to when I can get out and train around lunch time.

No sleep issues so far. Strength and weight going up and fat coming down. Much more ripped after starting this and I am as the other person said...finally in control of my hunger and eating. I dont have to worry about eating 6 small meals a day or things to find that I can snack on. All I do is eat and eat big!

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