2

votes

How many calories per day do you think or know you get while IFing?

Answered on August 19, 2014
Created May 28, 2011 at 2:03 PM

Question for IFers: How many calories per day do you think or know you get while IFing?

After IFing and lifting for 4 months, then stopping the IFing and eating more ???normally??? I suppose throughout the day, especially before and after lifting I have come to the conclusion that if you IFing you are probably eating too few calories.

Remember that while LG is indeed popular with the paleo crowd, Berkham the creator, has never espoused eating Paleo. He is neither low carb. However I see so many paleo folk do his LG protocols while going low carb. Just understand that you are applying a way of eating that he is not premising his approach on.

If you are eating one big meal at night, or two during your feeding window and you are trying to gain strength, I am betting that you are NOT EATING ENOUGH CALORIES IN THAT WINDOW to grow stronger and gain that strength.

I eat right about 3000 calories per day and its not easy. I like food, love to eat, etc. But 3000 is perhaps more than you think. If your goal is somewhere around there I bet many of you are not hitting that number if you???re doing a lowcarb IF.

Follow up question: If you are IFing are you lowcarb IFing?

D42a1f9a7a687e5354cc362d50bced56

(80)

on May 31, 2011
at 08:33 AM

Because I have a regular(ish) job I train in the evening - not fasted. I eat 2 meals a day - lunch sometime between 1 and 3, train around 6 O'clock and then very large carbohydrate and protein meal afterwards, aiming to finish eating by 9 (not always strictly possible). M/26/6'2" - 152lbs, LBM probably 140 -> strength to weight ratio is important for my goals. I go rock climbing 2-3 times a week and strength train twice a week - low rep low volume high intensity - combination of free weight and gymnastic movements. I have a leisurely cycle to work everyday which bumps up my calories somewhat

D42a1f9a7a687e5354cc362d50bced56

(80)

on May 31, 2011
at 08:31 AM

Because I have a regular(ish) job I train in the evening - not fasted. I eat 2 meals a day - lunch sometime between 1 and 3, train around 6 O'clock and then very large carbohydrate and protein meal afterwards, aiming to finish eating by 9 (not always strictly possible). M/26/6'2" - 152lbs LBM probably 140 strength to weight ratio is important for my goals. I go rock climbing 2-3 times a week and strength train twice a week - low rep low volume high intensity - combination of free weight and gymnastic movements. I have a leisurely cycle to work everyday which bumps up my calories somewhat.

77877f762c40637911396daa19b53094

(78467)

on May 29, 2011
at 02:55 PM

Thanks Rogue! I'm doing some serious tinkering in the next few days. I'm mapping some new forms of eating/IF'ing. I suffered from hypoglycemia before paleo so I'm nervous to try a full 24 hour fast but thinking I may just blend my food if I notice hg symptoms. I can't put my kids through the extreme crankiness of HG :)

8d1ce78fe7071f2f60fd59365bf21cfc

(580)

on May 29, 2011
at 02:10 PM

Alex, what are your stats, if you don't mind me asking (sex, height, weight, est. LBM)? I'm also moving into higher carb intake on workout days while keeping low carbs and a small deficit on rest days. Also what type of training do yo do?

100fd85230060e754fc13394eee6d6f1

(18696)

on May 29, 2011
at 01:47 PM

Thank you for the details, that's very helpful. My name is Amber, btw. ;)

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 29, 2011
at 01:17 PM

@Rogue, good comment. I think what you're mentioning is more in line with what someone like Brad Pilon espouses. The way the LG approach is often interpreted is a daily thing, scheduled pretty much.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 29, 2011
at 01:15 PM

do you think or know if you make up for that caloric deficit with your other eating? And is this part of a plan, ie are you trying to gain strength, are you trying to lose weight, are you trying to maintain, etc. Thanks.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 28, 2011
at 08:53 PM

All paleo by the way, so i eat a lot of white and sweet potatoes:)

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 28, 2011
at 08:53 PM

@Josh, that is exactly what i have learned on my own and have been doing for the last 2 months with fantastic results: i always keep protein the same, which is 1.5 grams/pound of bodyweight. I try to keep carbs at the same level. Then i simply add or subtract fat in the diet to either up my cals or lessen my cals. So it works for my 175 lbs frame to be about 250 grams protein per day, 250 grams carb per day, and then the remainder is fat. The %ages are 40-40-20 for protein, carb, fat for me. I love it and its giving me constant energy through the day, poundage with the iron is going up, etc

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 28, 2011
at 08:52 PM

All paleo by the way, so i eat a lot of white and sweet potatoes:)

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 28, 2011
at 08:51 PM

@Josh, that is exactly what i have learned on my own and have been doing for the last 2 months with fantastic results: i always keep protein the same, which is 1.5 grams/pound of bodyweight. I try to keep carbs at the same level. Then i simply add or subtract fat in the diet to either up my cals or lessen my cals. So it works for my 175 lbs frame to be about 250 grams protein per day, 250 grams carb per day, and then the remainder is fat. The %ages are 40-40-20 for protein, carb, fat for me. I love it and its giving me constant energy through the day, poundage with the iron is going up, etc

100fd85230060e754fc13394eee6d6f1

(18696)

on May 28, 2011
at 08:15 PM

But Matt, it's also twice as satiating.

100fd85230060e754fc13394eee6d6f1

(18696)

on May 28, 2011
at 08:14 PM

So, you work out fasted, and then eat more calories and more carbs on those days some time after working out?

Ed983a42344945b1ff70fd9597a23493

on May 28, 2011
at 07:34 PM

I wonder if a different form of IF would work better for you BB? I couldn't eat more in less time either, and have been doing two 24 hour fasts per week. I fast dinner to dinner, and just eat a normal sized dinner to break the fast...My energy levels are really good, and while I'm not counting calories, I feel like I have normal appetite on non-fasting days. I also notice my mood being much more even keeled.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 28, 2011
at 07:02 PM

Nice. I like when people change their routines and track stuff like you're doing. I always try and do the same. Otherwise I don't think you ever really know what works and what does not.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 28, 2011
at 07:02 PM

cool. sounds like you got a legit system worked out there. I think i may do something very similar if i start putting on fat with the muscle. I always want the iron poundage going up but i don't like feeling fatter, either.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 28, 2011
at 07:00 PM

cool. if the notebook shows the poundages going up, enough said. thank

35a8b223ae5d863f17a8c9e3a8eed5eb

(571)

on May 28, 2011
at 03:25 PM

I'm so glad you started this thread! it's exactly what i was thinking the whole time. It's just impossible to eat enough calories on daily IFing when being on strict paleo at the same time. I've even problems going over 2000 kcals when eating 3 meals a day. I'm just very full on whole foods and don't like to stuff myself. The more i follow the success of my athletic friends, the more i come to the conclusion that it doesn't care what one eats. Just don't eat uber crap, do some sports and you should get results (performance, muscles, endurance whatever). It's not easy on strict paleo.

Bdcb2101fd3f1853cfd645094d8ad086

on May 28, 2011
at 02:44 PM

This whole comment/question is predicated on a guess that people aren't eating enough in their window. But the easiest way for an individual to know this is to look at a calculus of (a) weight gain or loss, (b) strength/speed gain or loss, and (c) body fat % gained or lost. I mean, it depends entirely on the individual. I am a freaking champion eater and can easily down 5000 calories a day if eating the SAD or 3000 calories a day on "paleo" ... not a problem. This is not more difficult on low carb because fat is compact and twice as calorie dense as carbs!

  • 667f6c030b0245d71d8ef50c72b097dc

    asked by

    (15976)
  • Views
    2.1K
  • Last Activity
    1279D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

9 Answers

3
66974b2cb291799dcd661b7dec99a9e2

(11121)

on May 28, 2011
at 06:40 PM

My Paleo influenced eating and working out has evolved into what I would loosely call Random-Paleo. I don't track calories or macronutrients, I eat when I am hungry, I eat meats, veggies, fats (all the good kind). I am kind of low-carbish, but again this can vary depending on what my body tells me. I don't eat sugar, grains, beans, etc.

I evolved into daily IFing (varies from 12-18 hours fasting each day), I randomly fast 24-48 hours when my body tells me to. As for exercise I have no set schedules or routines, I workout when my body feels like it, I just 'know' I need a good workout so I do it (mostly kettlebells & free weights). I don't weigh myself but over many months my strength has continued to increase, I have consistently lost fat, I feel great and and as time goes on what I do will continue to evolve as I learn more and try different things. To me Paleo is a general guideline of how to live Life, no rules are carved in stone ; )

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 28, 2011
at 08:52 PM

All paleo by the way, so i eat a lot of white and sweet potatoes:)

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 28, 2011
at 08:51 PM

@Josh, that is exactly what i have learned on my own and have been doing for the last 2 months with fantastic results: i always keep protein the same, which is 1.5 grams/pound of bodyweight. I try to keep carbs at the same level. Then i simply add or subtract fat in the diet to either up my cals or lessen my cals. So it works for my 175 lbs frame to be about 250 grams protein per day, 250 grams carb per day, and then the remainder is fat. The %ages are 40-40-20 for protein, carb, fat for me. I love it and its giving me constant energy through the day, poundage with the iron is going up, etc

3
1d9af5db8833413037be3ac48964714f

on May 28, 2011
at 04:58 PM

I'm a fan of intermittent intermittent fasting. Daily fasting, always at the same time, is not intermittent.

I prefer making my body adapt to an unpredictable eating (and exercise) pattern. In this I am influenced by the chapter by Nassim Taleb in Art DeVaney's New Evolution Diet (the best thing in the book, in my opinion).

Here's a link to a PDF of an article on randomness in evolutionary fitness by him:

http://www.fooledbyrandomness.com/whyIwalk.pdf

2
D42a1f9a7a687e5354cc362d50bced56

on May 28, 2011
at 03:10 PM

I've been IFing for maybe 10 months - eating 1-9 pretty much every day.

Mainly <60g of carb/day for that time but have since february decided that I run a lot better on more potatoes!

Martin has always recommended tracking calories as far as I know so I decided to do exactly that about a month ago.

I'm concentrating on losing fat at the moment and therefore just looking to maintain strength as opposed to gain.

1900cal - 100g Carb on Off Days

3200cal - 300g Carb on Training Days (3 x per week)

Feeling absolutely great on this new setup, compared to a pretty miserable existence on VLC. Fat seems to be falling off and strength is good.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 28, 2011
at 07:02 PM

cool. sounds like you got a legit system worked out there. I think i may do something very similar if i start putting on fat with the muscle. I always want the iron poundage going up but i don't like feeling fatter, either.

8d1ce78fe7071f2f60fd59365bf21cfc

(580)

on May 29, 2011
at 02:10 PM

Alex, what are your stats, if you don't mind me asking (sex, height, weight, est. LBM)? I'm also moving into higher carb intake on workout days while keeping low carbs and a small deficit on rest days. Also what type of training do yo do?

100fd85230060e754fc13394eee6d6f1

(18696)

on May 28, 2011
at 08:14 PM

So, you work out fasted, and then eat more calories and more carbs on those days some time after working out?

D42a1f9a7a687e5354cc362d50bced56

(80)

on May 31, 2011
at 08:31 AM

Because I have a regular(ish) job I train in the evening - not fasted. I eat 2 meals a day - lunch sometime between 1 and 3, train around 6 O'clock and then very large carbohydrate and protein meal afterwards, aiming to finish eating by 9 (not always strictly possible). M/26/6'2" - 152lbs LBM probably 140 strength to weight ratio is important for my goals. I go rock climbing 2-3 times a week and strength train twice a week - low rep low volume high intensity - combination of free weight and gymnastic movements. I have a leisurely cycle to work everyday which bumps up my calories somewhat.

D42a1f9a7a687e5354cc362d50bced56

(80)

on May 31, 2011
at 08:33 AM

Because I have a regular(ish) job I train in the evening - not fasted. I eat 2 meals a day - lunch sometime between 1 and 3, train around 6 O'clock and then very large carbohydrate and protein meal afterwards, aiming to finish eating by 9 (not always strictly possible). M/26/6'2" - 152lbs, LBM probably 140 -> strength to weight ratio is important for my goals. I go rock climbing 2-3 times a week and strength train twice a week - low rep low volume high intensity - combination of free weight and gymnastic movements. I have a leisurely cycle to work everyday which bumps up my calories somewhat

0
Bbaeb252415d6123214e1b98c17117ac

(414)

on May 29, 2011
at 08:15 AM

My approach to IF is to incorporate one 36 hour fast into my week. Okay, I'm not perfect. Maybe once in two weeks. So, for example, I'll have my last meal about 10 pm on Friday. Then I go without food on Saturday. Then I'll have my next meal on Sunday morning. So my answer to the question of the topic will be

- yes, I know
- zero

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 29, 2011
at 01:15 PM

do you think or know if you make up for that caloric deficit with your other eating? And is this part of a plan, ie are you trying to gain strength, are you trying to lose weight, are you trying to maintain, etc. Thanks.

0
100fd85230060e754fc13394eee6d6f1

(18696)

on May 28, 2011
at 08:09 PM

I was eating 2500-3000 calories per day for awhile, and then started skipping breakfast most days. My calories went down by about 1000. I did find my lifting performance suffering on lower calorie weeks, though. So now I eat throughout the day more often (and my calories have gone back up).

I've started wondering, partly from your thread about it, if maybe when I get fewer calories, and my macronutrient ratios stay about the same (since I'm drawing from the same foods, just eating less of them), that my protein levels are simply not high enough.

My current working hypothesis is that if I'm going to eat less, either because I'm less hungry, or because of meal frequency, maybe I need to keep protein where it was and eat less fat. It goes counter to my previous bias that high fat is important, but I'm not above learning.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 28, 2011
at 08:53 PM

All paleo by the way, so i eat a lot of white and sweet potatoes:)

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 28, 2011
at 08:53 PM

@Josh, that is exactly what i have learned on my own and have been doing for the last 2 months with fantastic results: i always keep protein the same, which is 1.5 grams/pound of bodyweight. I try to keep carbs at the same level. Then i simply add or subtract fat in the diet to either up my cals or lessen my cals. So it works for my 175 lbs frame to be about 250 grams protein per day, 250 grams carb per day, and then the remainder is fat. The %ages are 40-40-20 for protein, carb, fat for me. I love it and its giving me constant energy through the day, poundage with the iron is going up, etc

100fd85230060e754fc13394eee6d6f1

(18696)

on May 29, 2011
at 01:47 PM

Thank you for the details, that's very helpful. My name is Amber, btw. ;)

0
03281912f1cb9e4e771a8a83af302e3a

(1204)

on May 28, 2011
at 05:14 PM

I can down well over 3000 calories in a window with no problem if I'm working out hard. It's more difficult to eat that much on off days because I don't feel like I need the fuel. I have recently upped my carb intake with rice or tubers a few days a week especially after working out heavy combined with distance work. I just wasn't recovering well, and in line with some things talked about on several podcasts about not getting the carbs while fasting.

I use coconut milk and oil along with generous pats of butter for the calories. My steak and vegetables are swimming in compound butter; Five egg omelets with veggies next to an avocado; home-made mayo in my deviled eggs and tuna salad, etc. lend plenty of fuel to the fire.

0
77877f762c40637911396daa19b53094

(78467)

on May 28, 2011
at 03:26 PM

I'm trying to move away from if. I think it is different for women and I'm not digesting well eating huge meals. I wont go into detail. To answer your question I tracked my calories, protein, fat, carbs for two weeks recently and found I was consuming less than 1200 calories and struggling just to do that. I was shocked! I did so much better with 6 meals throughtout the day. Mind you this is just me. But after 6 months I am finding it difficult to go back. For the next two weeks I'm tracking for the small meals. I've lost strength too. I was bulking nicely last summer before paleo/if.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 29, 2011
at 01:17 PM

@Rogue, good comment. I think what you're mentioning is more in line with what someone like Brad Pilon espouses. The way the LG approach is often interpreted is a daily thing, scheduled pretty much.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 28, 2011
at 07:02 PM

Nice. I like when people change their routines and track stuff like you're doing. I always try and do the same. Otherwise I don't think you ever really know what works and what does not.

Ed983a42344945b1ff70fd9597a23493

on May 28, 2011
at 07:34 PM

I wonder if a different form of IF would work better for you BB? I couldn't eat more in less time either, and have been doing two 24 hour fasts per week. I fast dinner to dinner, and just eat a normal sized dinner to break the fast...My energy levels are really good, and while I'm not counting calories, I feel like I have normal appetite on non-fasting days. I also notice my mood being much more even keeled.

77877f762c40637911396daa19b53094

(78467)

on May 29, 2011
at 02:55 PM

Thanks Rogue! I'm doing some serious tinkering in the next few days. I'm mapping some new forms of eating/IF'ing. I suffered from hypoglycemia before paleo so I'm nervous to try a full 24 hour fast but thinking I may just blend my food if I notice hg symptoms. I can't put my kids through the extreme crankiness of HG :)

0
07ca188c8dac3a17f629dd87198d2098

(7970)

on May 28, 2011
at 02:50 PM

I can easily go through 2k calories in a single sitting, especially after a workout, especially after fasting. Another meal makes it easy to get to 3k for the day, though I often don't try to get that high. I think my max carbs for a day including a PWO meal after strength training is about 150g, lower carb otherwise.

I'm also "kind of" following LG, but I'm trying to keep my overall weight down. So I'm mainly paying attention to nutrients PWO, and a fasting window.

I'm also doing a ton of (way too much) cardio, which I know is counterproductive to gaining mass, but keeping my weight down and my cardio up helps out with other goals that are (currently) more important to me. I am still maintaining/slowly increasing strength, though, and I'm continually getting leaner, slowly.

0
D3ff004d4a0c42b67cc2c49a5ee9c0f3

(5801)

on May 28, 2011
at 02:29 PM

I have no idea how many calories I eat (I sort of follow LG) and if I am eating enough calories to gain optimal/max strength, however, my notebook says I am gaining strength and my body shows that I am making lean gains.

If I were to take a guess, I'd say I am eating about 100 - 150 grams of carbs per day on average, but it is random when and how much carbs I eat.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 28, 2011
at 07:00 PM

cool. if the notebook shows the poundages going up, enough said. thank

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!