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 !
asked byMarcPH (1533)
Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!
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.
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.
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.
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.