After transitioning from a job that usually didn't require me to show up before 10am, I am having a difficult time figuring out the best way to get back to IF. I was doing 8 hour feeding window and a 16 hour fast. Typically I would work out right before work (fasted), feast on breakfast, eat when "hungry" and try to make my last meal as close to 5pm as possible.
Since starting a new job, I tend to work out fasted at 6am, head home for a large serving of what is usually eggs + meat (and some veggies +sweet potato) around 7:30am, and get back to the office by 8 to "start" the day. Following the 16/8 schedule, last meal would need to be at around 3:30pm, but typically my lunch break falls somewhere between 11am-1pm.
My goal is to get stronger, decrease body fat %, and increase lean body mass. I don't really care what I weigh, but calculations for "ideal weight" or BMI suggest I could cut about 20lbs. My schedule is to work out: Monday (Bench, Pull-Ups, Triceps, Calves) Tuesday (Squats, Lunges, Shoulder Press). Take Wednesdays off Thursday (Deadlift, Chin Ups, Leg Extension) Friday (repeat Monday's work out or swim a mile). Take weekends off.
Lately my last meal has been after work, usually just after 6, which is why I'm posting here. I like to get the workout out of the way right away in the morning - mostly because once 5pm rolls around I usually don't feel too ambitious to get to the gym. I'm planning on keeping it under 30g carbs during non-workout days and under 150g on workout days in order to achieve my goals, and I calculated everything using this calculator.
I figured some of you may work 8-5 and have figured out a decent schedule for IF and LC/VLC - if so, what do they look like? How does this plan look to you?
asked byNed (94)
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on May 09, 2012
at 03:24 PM
Martin addresses your scenario: http://www.leangains.com/2010/05/early-morning-fasted-training.html
Basically, fasted training in the morning with BCAA supplementation before and after working out. Then break the fast at noon, with a 12-8 feeding window. Martin suggests the BCAA supplementation will "keep protein synthesis stimulated and prevent protein breakdown," while at the same time not compromising the benefits derived from the fast.
on May 09, 2012
at 03:09 PM
I've tried this very thing before and was never satisfied with the results or with how I felt. I would workout around 6 am, drink 10 grams BCAAs before lifting, 10 grams after and another 10 over the next few hours until noon. I'd break the fast at noon and eat until 8. I didn't like waiting til noon to eat, but I knew I would never be able to stop eating at 3 or 4 if I broke my fast right after working out.
I too am looking to lose body fat and build muscle. For me, at least, leangains wasn't the way. His protocol is meant to build muscle without gaining fat. It's not necessarily optimized to lose fat first and foremost. It might work for some (and the before and after pictures on the site shows it does), but it never did for me. I might try it once I lose all or most of the fat that I'm working on now.
on May 09, 2012
at 04:13 PM
I go for the fasted lunch workout, with bcaa prior and during followed by "lunch" at my desk. This allows me to get home and cook dinner which I prefer