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Fasting window lengths depending on goals?

Answered on August 19, 2014
Created December 10, 2012 at 11:45 PM

I've been experimenting with this. Have followed leangains 16/8 setup for 6 months with good results (11am train fasted, 12pm feed, 7pm feed).

I'm not particularly anabolically inclined as it were. I've maintained and added a tiny bit of muscle but really leaned out. Training and goal wise, I'm a rock climber,so I want to lose as much body fat as possible, and gain neurological muscle strength; high strength to weight ratio is the goal.

That said, I've played lately with some variables. Leangains, CBL, Warrior. Recently I've started shifting most of my calories to the evening. Some days I train at 11am, some 3-7ish. I've been trying just whey/bcaa post wo at 12pm, then some lean beef and fish oil at 3pm, then most of my food 7-9pm. Some days I fast all day, train at 6pm, eat at 7pm. Some days I eat lean beef 3pm, train sometime after that near dark, feast at 7pm post wo.

My climbing/paleo buddy trains daily at 6pm fasted, then eats. He's leaning out like hell.

So, what scenario sounds best to lean out and not worry about gaining muscle tissue?

I'm thinking eat as much of the days or all food in the evening. If training takes place midday, take a bit of whey and bcaa and fast until the same evening timeframe.

Or, add some lean beef and fish oil late afternoon to tide the system over till the big meal at night?

Hormonal entrainment is a big factor. You get used to what do. Hunger follows the pattern. I'd do my buddy's plan and be consistent, but my work dictates midday workouts except Sunday Monday, when I can do evening.

Wondering if having that small feed at 3pm after a midday training session is needed, as it screws up the hormonal entrainment of daily evening meals; cost benefit analysis.

Thoughts?

93eea7754e6e94b6085dbabbb48c0bb7

on December 11, 2012
at 08:43 PM

I don't think a 24 hour fast daily is optimal. Especially for bulking up. Keep doing the 16/8 and maybe 24 once a week.

Medium avatar

(2417)

on December 11, 2012
at 06:34 AM

Thing is my body and hunger levels adjust to whatever I do, no problem, be it 16/8 or a 24hr daily fast. So it's not what's comfy, but what works that I'm asking about. As long as I get my daily expected calories an adjust to the hormonally entrained time of day, no problem.

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1 Answers

1
93eea7754e6e94b6085dbabbb48c0bb7

on December 11, 2012
at 02:46 AM

I used fasting to attune my body to fat-burning mode. Once that I felt I was a fat-burner I gave up fasting and listened to my natural hunger signals. I am a gal too and after reading about how IF may not be entirely beneficial as it is to men, I really cut back on the fasting.

That said, I naturally fast for about 14-15 hours every day and feel great. That extra hour to 16 is just too much for me. Why force your body to do something it doesn't feel like doing? I'd say listen to your body and don't make it scientific and you will see the best results! Eat to satiety when you are hungry and you will see the best improvements in your body because you won't be stressed out about all this meal timing! I think that planning all this protein bogus before and after a work-out really isn't that essential. More important is not letting yourself go hungry and extending a fast, especially if you are an active being (and you sound like one!). Hope that helps!

On another note, I am usually hungry an hour after an intense workout and use that as a great re-feed time to eat protein (lean) and lots of carbs (Very little fat). I have seen the most muscular gains by doing this protocol (and also eating when hungry only!).

93eea7754e6e94b6085dbabbb48c0bb7

on December 11, 2012
at 08:43 PM

I don't think a 24 hour fast daily is optimal. Especially for bulking up. Keep doing the 16/8 and maybe 24 once a week.

Medium avatar

(2417)

on December 11, 2012
at 06:34 AM

Thing is my body and hunger levels adjust to whatever I do, no problem, be it 16/8 or a 24hr daily fast. So it's not what's comfy, but what works that I'm asking about. As long as I get my daily expected calories an adjust to the hormonally entrained time of day, no problem.

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