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Intermittent Fasting/Workout Timing/Supplementation

Answered on August 19, 2014
Created August 29, 2013 at 1:59 PM

Hey all just hoping someone can help me clear the air on this one. I've been practicing IF for about a week and a half in the form of 8 hour feeding windows and 16 hour fasts with one 24 hour fast per week. Not sure exactly if that is "OK" but I seem to feel fine. I have quite a busy and varied schedule but feeding from about 12-8 fits in well with my class schedule. I am about to phase in heavy lifting but was wondering if it is necessary for the workout to occur during the fasted state or if its OK to workout out fed. I am a full time student as well as a busser. I walk about 5+ miles a day, some with a pretty loaded backpack and some with my dog, not including work shifts. I do not have a steady work schedule so its difficult to keep everything timed the same way every day, hence still throwing in the 24 hour fast once a week. My plan once I feel like I am adjusted is as follows:

Monday, Wednesday, Friday (Class Days) -1 Mile 40 lb Weight vest walk with the dog before class 5-6 AM -Class with plenty of walking on campus -Begin Feeding Window 1130-12 (First Break) -1-2 Big meals (depending on if I have work or not (class ends at 3 and I usually have work at 4 or 5) so its difficult to eat all the way to the end of the window

Tuesday, Thursday, Saturday, Sunday (Non Class Days) -Full Body Lifting 2x Week (Deadlifts, Squats, Pull Ups, Chest Press, Dips) -Sprint/HIIT 1x Week

I have read that it is important to take a BCAA if you're going to workout in a fasted state, so I have procured some. It seems that there is a lot of differing opinions tho. My diet consists of almost no carbs, except those coming from peppers, onions, and mushrooms that I put in my eggs. I do not consume any dairy, and I very rarely eat nuts (I tend to go a little overboard.) I eat eggs, chicken, beef, salmon with skin, homemade mayo (Homemade chicken salad lettuce wraps FTW!) Fat is definitely coming off and mentally and physically I feel alert and clear most of the time. I just want to make sure that I add in this next phase as perfectly as I can. Thanks all for your time.

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on August 29, 2013
at 08:56 PM

Then fasted training definitely isn't needed but can accelerate the process. Just IF alone should help a lot

Cc45f06e3ff3b2bc77504a9c5b56d271

(30)

on August 29, 2013
at 03:00 PM

Sorry I should have been more specific about my goals. Right now I am just trying to pick up the pieces. I recently separated from the military and moved back home and had no transportation or job for the first while, so I drank myself stupid. Dumb I know. But I did a lot of damage in a few weeks. I am 5'9 about 180 pounds..Estimated BF% of around 15-20%. This has not always been me, but sh*t happens and no need to dwell on it. My only goal is to be happy and healthy. I've cut out alcohol completely. I would say I would like the end result to be around the same weight, sub 10% bf

  • Cc45f06e3ff3b2bc77504a9c5b56d271

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2 Answers

1
Cc45f06e3ff3b2bc77504a9c5b56d271

on August 29, 2013
at 03:38 PM

The more I think about it the more I think that I may be taking the wrong approach to all of this. I think a 24 hour fast 1-2 x a week may be more manageable, and fit in with my "schedule" much better. I feel that over complicating things takes away a little bit from the Paleo/Primal lifestyle. I'll eat healthy fats (as healthy as I can afford), walk often, lift moderately, and enjoy life. No reason to let perfect be the enemy of good. If it feels good its probably working right?

1
86c97b2779feab3c330f5e1c5fea7e25

(2312)

on August 29, 2013
at 02:53 PM

So the main question is if you need to train fasted and, if so, should you take BCAAs? You should make your goal clear, but here's my opinion:

Basically it's whatever you want...if you enjoy or can endure fasted training (I am so used to it now I wouldn't even think about eating before), then go right ahead. It definitely has a lot of benefits AS LONG AS your workouts don't suffer from being in a fasted state. If you do better with food then stick with that.

In relation to what your overall goal is...if you are trying to really cut down the last bit of fat (usually lower abs//back for men) then fasted training can be a big help (as well as IF). Without food and with BCAAs protecting your muscle, your body has nothing to burn but fat.

Taking BCAAs before fasted training is recommended but is not necessary. If you have 'em, take 'em because it will help to spare lean muscle tissue.

Cc45f06e3ff3b2bc77504a9c5b56d271

(30)

on August 29, 2013
at 03:00 PM

Sorry I should have been more specific about my goals. Right now I am just trying to pick up the pieces. I recently separated from the military and moved back home and had no transportation or job for the first while, so I drank myself stupid. Dumb I know. But I did a lot of damage in a few weeks. I am 5'9 about 180 pounds..Estimated BF% of around 15-20%. This has not always been me, but sh*t happens and no need to dwell on it. My only goal is to be happy and healthy. I've cut out alcohol completely. I would say I would like the end result to be around the same weight, sub 10% bf

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on August 29, 2013
at 08:56 PM

Then fasted training definitely isn't needed but can accelerate the process. Just IF alone should help a lot

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