Sorry, sorry, another IF question I know, but I'm struggling to put the finishing pieces quite together! Hopefully some keen IFers out there will take interest...
Currently I am seeing reasonably good results with "paleo leangains". But I'd like to ramp up my weight loss a little, and I'd also like to try working out completely fasted, towards the end of a 24 hour fasting window. I'm happy if I just maintain my lifts - weight loss is my priority.
I will stick with the big, carbier meal after workouts (3x per week) as I feel I need this to give me motivation to reduce calories during the rest of the week. Not that I struggle with hunger because on rest days I eat low carb, higher fat, it's just wanting to eat certain foods! But I'm cutting out the pre-workout carbier meals, and seeing how I go fasted from the previous evening (I have no choice but to workout in the evening).
My particular question is this - my understanding is that Eat Stop Eat is basically a 24 hour fast, starting at any time, once or twice a week. So, to fit my purposes, I will start it the early evening of the night before my workout. But how much should I eat earlier that day? Part of me thihks that I should be eating close to my full daily calorie requirement as I'm about to embark on a 24 hour fast. But the I think - hang on - if on my workout day I'm consuming my full 2000 cals (if not more), and on the day before I eat the full requirement too (albeit in the morning), then on average I'm actually not achieving a calorie deficit at all! So that's going to be absolutely no improvement - in fact, a step backwards - compared to now where I make up for a slight over feed on 3 workout days with 4 significantly reduced calorie days.
So I considered fasting the entire day before too... that makes a pretty gruelling 36 hour fast before an intense workout, and at some times during the week when I only have one rest day, only actually eating 2 meals in 4 days! I suspect that would see me losing strength fairly rapidly.
The other option is I calorie restrict on the rest day/s... but then the fasting feels sort of pointless, because the whole point is that the 24 hour fasts do the weekly calorie restriction bit for you, so you don't have to worry too much about your energy intake on the other days.
And in all this, I have to consider the times when I have 2 rest days... do I calorie restrict on the first only, the second only or both...?! Is there anyone else who combines a 24 hour fast with fasted training and large PWO meals, and what do you eat the day before? Is there a simple answer I'm missing?!
asked byTom_19 (5)
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on August 20, 2012
at 04:43 PM
your lift stats are decreasing because of the loss of muscle glycogen, i do the lean gains style approach as well, but my training involves military/calistenics WODs from SEALFIT. I think the best thing for you to do is eat at maintence 4-5 days a week followed by one or two 24 hour fasts,have high carb, low fat on workout days so that way you keep muscle glycogen high so u have good lifting stats, and moderate fat, low carb, high protein on rest days. so in a way you are building muscle and losing fat at the same time, assuming if your are new to weight lifting.
on September 28, 2012
at 01:52 PM
I have been on a program for about two months know that goes like this...
M-W-F wake at 5 am and go to the gym on an empty stomach. Not having eaten since dinner at about 6 pm the night before. Not "fasted" but not "fed" either. I do 15-20 minutes of sprint intervals on the treadmill and then do either lower body or upper body weightlifting for half an hour. Afterward I eat a big breakfast of eggs, potatoes and usually half an avocado. I'll have a big lunch and dinner as well on these days, at 12:30 and 6, usually. These meals will be protein based for the most part but I am also not afraid of fat or carbs on my workout days.
I eat mostly Paleo-ish but I include white potatoes and occasionally white rice (usually in sushi) and I do eat cheese sometimes. Other than that it is mostly eggs, steak, chicken, nuts and veggies. I only drink water and green tea and an occasional shot of black espresso.
Tuesay and Thursday I fast from dinner the night before until dinner that night, usually around 22-23 hours. Then I eat a big dinner, as much as I want of things like steak and potatoes, sausage and kale soup, caprese salad with grilled chicken, pork tenderloin and green beans, etc. I eat until I am full, usually around 1500 calories I would guess.
On the weekends I usually just skip breakfast and eat lunch around 2 or so, but sometimes I'll eat breakfast with the wife and kid if they want to go to the diner or something. My meals are focused on protein and fat, generally, and higher carb on workout days. I'll try to be generally active on the weekends, walking the dog, small hikes with the family, bike rides, yard work, etc. Then I'll eat a normal family dinner as described above.
So, I weighed 315 pounds at 6'2" on July 15th. Today is September 28th and I weigh 282. So 33 pounds lost in just under 11 weeks. After 5 or 6 in the first week it has been pretty consistent at about 2 pounds a week. I LOVE this plan. And it has been working for me like nothing else.
There's my plan and my 2 cents.
Edit: Oh and all my lifts have been going up steadily. I feel like timing the fasts on rest days and the big carb meals post workout leads to great results.