1

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IF with 24 Hour Fast

Answered on September 12, 2014
Created April 19, 2012 at 12:21 AM

I've been following a leangains IF window of 16/8 for two months now without any changes to diet (kept it paleo I'd say around 90% of the time, given what I probably ate a couple times going out for dinner). Recently, I've been trying to at least calculate macros if not exact calories. I think I've been eating on the high end on rest days though. The one day I ate at what the calculator recommended I felt exhausted and underfed, possibly because of a lack of significant fat in any of meals. I've bounced back, but still bottomed out at a certain weight and body fat percentage I'd like to lower. I've been contemplating throwing in a longer, almost 24 hour, fast on a rest day and only eating one meal one day a week. I would probably eat about 600-800 calories and try to make it almost all protein so I could get enough for the 24 hour window. My guess is this would help create an overall deficit for the WEEK, which as I understand is the goal of a LeanGains cutting cycle. So, while I have workout days (3xweek) where I eat upwards of 2,400 or 2,500 calories I think I could still accomplish creating a slight deficit by the end of the week.

My question, really then, is about the increased fasted window. Have people had success with a 22-24 hour fast? Are there any significant problems that could arise combining this with a constricted eating window on every other day? I don't see why it would, especially since this would be a rest day but I'd love to get some opinions. Thanks !

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on February 27, 2013
at 09:33 PM

Can I ask what you eat during that 1 hour? Sometimes I do this as well but not sure if eating everything in an hour is optimal for my body to absorb all nutrients

Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 19, 2012
at 05:27 PM

Oh -- at 5'9'' and ~157lbs, you must be darn close to your goals, if you aren't there already. I now agree with some of the other posts -- "switching it up" may help that last, little stretch. Also, I forget that people with more activity than "sedentary" still exist. ;-) 2500Calories sounds pretty optimal for that level. Seriously -- good luck -- you're definitely almost there.

D05f3050dc3d973b8b81a876202fa99a

(1533)

on April 19, 2012
at 04:50 PM

Unless I'm mistaken, the Leangains style IF (16 hour fast with a 8 hour feeding window every day) is more to promote good hormonal balance and insulin sensitivity overall for muscle building. Maybe to a slightly lesser degree it helps you maintain a caloric deficit on rest days (which should be minus anywhere from 10 to 30 % of your normal caloric needs). I do this every day and it's worked well for several weeks now. It is still considered IF because I break the fast every day for 8 hours. I'm just talking about ensuring an overall energy deficit over an entire week to cut body fat.

D05f3050dc3d973b8b81a876202fa99a

(1533)

on April 19, 2012
at 04:45 PM

Also -- I used the IF calculator that I found on one of the questions on here. You input weight, height etc. select which formula you'd like to use to convert and it calculates your macros and calories. The problem I had is that the difference between slightly active and moderately active (I'm in the military and I also have to run or work out with my unit in addition to my strength training) made a HUGE difference in my numbers. I'm talking like 400 extra calories on workout days, which I don't think made sense.

D05f3050dc3d973b8b81a876202fa99a

(1533)

on April 19, 2012
at 04:43 PM

I've been doing the leangains IF window for two months with no consideration to macros or calories. Within the last two weeks I've started carb cycling (high on workout days, low on rest days) and now I'm just trying to fine tune things and work out what the calories should be. The problem I have is adjusting for activity level. I'm 24 yr old male, 31" waist and about 5'9". I currently weigh 157.5, but it bounces between that and 160. Not sure on body fat percentage but I would consider myself fairly lean at this point. You're right though, I might be high on the counts.

Ba09704971e33481f5716c4790648966

(1794)

on April 19, 2012
at 01:06 PM

Perhaps... seems very paleo, no?

3b3a449b6705e9ec8b141d0bd07c1a64

(1489)

on April 19, 2012
at 07:48 AM

Is it still intermittent fasting if you do it every day though? Then doesn't it just become skipping breakfast? Would it be better to mix it up and do IF some days and maybe 24 hour fast another day just to keep your body guessing?

Ba09704971e33481f5716c4790648966

(1794)

on April 19, 2012
at 01:51 AM

Either way, you could try it and see how it goes. I don't think a 24 hour fast would be much more useful.

Ba09704971e33481f5716c4790648966

(1794)

on April 19, 2012
at 01:49 AM

I see... I don't think it would be dangerous or anything but I don't see any real benefit to it either. The shortened feeding period that goes along with lean gains, where you basically just skip breakfast or something but continue eating the normal amount throughout the rest of the day and makes more sense to me. The idea with lean gains is to build muscle, so I don't think you necessarily want to be in a calorie deficit, you just want to get the benefits of a brief intermittent fast. I'm guess I'm not exactly sure on that though, maybe the "cutting" cycle is different.

D05f3050dc3d973b8b81a876202fa99a

(1533)

on April 19, 2012
at 12:35 AM

I'm trying to compensate for not eating in a low enough deficit on resting days throughout the earlier part of the week.

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5 Answers

1
901d843c6a01089575ef1751a9e6e9fd

on April 19, 2012
at 09:10 AM

I've been doing 23/1 IF for three months and lost 20lb. I eat one paleo meal per day. I'm male, and started out at 237lb with a goal weight of <210lb. Working great for me. YMMV.

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on February 27, 2013
at 09:33 PM

Can I ask what you eat during that 1 hour? Sometimes I do this as well but not sure if eating everything in an hour is optimal for my body to absorb all nutrients

0
48ff405e06fe4d89a0edbf7bc48d7e06

on February 27, 2013
at 06:13 PM

Offering a little insight, I'm 18 and weigh 169 at 6'0 (down from 235). I started IF about 12 weeks ago and work out 3 times a week, roughly following leangains protocol. I eat 3550+/- on workout days and 2375 +/- rest days. In that time I have lost 2 pounds, but have significantly changed my body composition, in addition to adding over 100 pounds in total to my four primary lifts (Bench, Deads, Squats and OHP). Perhaps my TDEE just works nicely but all of your calories seem strikingly low. I typically fast 17 hours a day. On rest days when i'm not working as a labourer, i just eat one large meal. As long as you get your calories in within a 24 hour period, the longer the fast the better. Just make sure you dont drive yourself crazy, do what feels right as long as its 16(+) hours. The occasional deviation is ok. The program isnt created for quick results though. Take a little time, ive only been at it 12 weeks and I'm impressed by the freedom and ease alone.

0
Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 19, 2012
at 02:33 PM

Which calculator were you using? 2500Calories/day seems a touch high for weight loss purposes. Then again, you did not state where you starting from (though I am assuming "Tom_S" handle means your male).

Did the calculator ask what your workout/rest caloric ratio was? Was it something like +20/0 or like -30/-10?

What was your workout schedule like? What sort of exercise do you do on those days?

I've been having lots of success with 16/8 leangains inspired IF, and I'm currently doing a -30/-10 with a 5day/week WO -- M,T; W rest; Th, F, Sat; Sun rest. I'm considering toning it down to -20/0, since I've entered more of a "leaning out" phase compared to "weight loss" phase that I had been in. I eat ~2000Calories on WO days, and ~1550 or so on rest days currently.

Longer or different fasts are totally valid -- I just don't get the feeling you gave the 16/8 Leangains style fast it's fair shake.

Good luck!

D05f3050dc3d973b8b81a876202fa99a

(1533)

on April 19, 2012
at 04:43 PM

I've been doing the leangains IF window for two months with no consideration to macros or calories. Within the last two weeks I've started carb cycling (high on workout days, low on rest days) and now I'm just trying to fine tune things and work out what the calories should be. The problem I have is adjusting for activity level. I'm 24 yr old male, 31" waist and about 5'9". I currently weigh 157.5, but it bounces between that and 160. Not sure on body fat percentage but I would consider myself fairly lean at this point. You're right though, I might be high on the counts.

D05f3050dc3d973b8b81a876202fa99a

(1533)

on April 19, 2012
at 04:45 PM

Also -- I used the IF calculator that I found on one of the questions on here. You input weight, height etc. select which formula you'd like to use to convert and it calculates your macros and calories. The problem I had is that the difference between slightly active and moderately active (I'm in the military and I also have to run or work out with my unit in addition to my strength training) made a HUGE difference in my numbers. I'm talking like 400 extra calories on workout days, which I don't think made sense.

Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 19, 2012
at 05:27 PM

Oh -- at 5'9'' and ~157lbs, you must be darn close to your goals, if you aren't there already. I now agree with some of the other posts -- "switching it up" may help that last, little stretch. Also, I forget that people with more activity than "sedentary" still exist. ;-) 2500Calories sounds pretty optimal for that level. Seriously -- good luck -- you're definitely almost there.

0
1c67bc28f4e44bbb8770b86df0463df3

on April 19, 2012
at 11:42 AM

Yes, it will work great for you once a week. Whether your goal is to lose BF or reset your hormones etc, give it a go.

0
Ba09704971e33481f5716c4790648966

(1794)

on April 19, 2012
at 12:32 AM

What are you trying to accomplish with this fast?

Ba09704971e33481f5716c4790648966

(1794)

on April 19, 2012
at 01:51 AM

Either way, you could try it and see how it goes. I don't think a 24 hour fast would be much more useful.

D05f3050dc3d973b8b81a876202fa99a

(1533)

on April 19, 2012
at 12:35 AM

I'm trying to compensate for not eating in a low enough deficit on resting days throughout the earlier part of the week.

3b3a449b6705e9ec8b141d0bd07c1a64

(1489)

on April 19, 2012
at 07:48 AM

Is it still intermittent fasting if you do it every day though? Then doesn't it just become skipping breakfast? Would it be better to mix it up and do IF some days and maybe 24 hour fast another day just to keep your body guessing?

Ba09704971e33481f5716c4790648966

(1794)

on April 19, 2012
at 01:49 AM

I see... I don't think it would be dangerous or anything but I don't see any real benefit to it either. The shortened feeding period that goes along with lean gains, where you basically just skip breakfast or something but continue eating the normal amount throughout the rest of the day and makes more sense to me. The idea with lean gains is to build muscle, so I don't think you necessarily want to be in a calorie deficit, you just want to get the benefits of a brief intermittent fast. I'm guess I'm not exactly sure on that though, maybe the "cutting" cycle is different.

Ba09704971e33481f5716c4790648966

(1794)

on April 19, 2012
at 01:06 PM

Perhaps... seems very paleo, no?

D05f3050dc3d973b8b81a876202fa99a

(1533)

on April 19, 2012
at 04:50 PM

Unless I'm mistaken, the Leangains style IF (16 hour fast with a 8 hour feeding window every day) is more to promote good hormonal balance and insulin sensitivity overall for muscle building. Maybe to a slightly lesser degree it helps you maintain a caloric deficit on rest days (which should be minus anywhere from 10 to 30 % of your normal caloric needs). I do this every day and it's worked well for several weeks now. It is still considered IF because I break the fast every day for 8 hours. I'm just talking about ensuring an overall energy deficit over an entire week to cut body fat.

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