So I am trying out IF a bit here...I have been studying primal/paleo for months...
I ate my last meal last night at 8:30pm. I taught a spin class and did some weights at the gym this morning. I have not eaten yet...except for decaf coffee this morning to warm up.
My question is what should the re feed look like? When should I re feed? I am thinking around 1:30pm today for a 16 hour fast. Should I include a sweet potato because I worked out so hard?
I am 5'8" and about 120 lbs...looking to create more muscle and lean out a bit.
Thanks for your help!
asked byAnnie_13 (5)
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on January 27, 2013
at 07:02 AM
You may be better off doing your fasts on non-spin class days, assuming you are riding pretty hard during class. Weights+spin class sounds like it may be a high volume and high intensity workout, fasted workouts that are high intensity may be better for a slightly shorter duration so you don't put too much stress on your body.
Have you tried eating in the morning and just stopping earlier in the day? I find eating between around 8am and 3pm works best for me.
And there shouldn't be reason to fear potatoes, especially doing that type of workout. Also, the fast should be around 16h, not exactly 16h, and 830-130 is actually 17h.
on February 10, 2013
at 03:31 AM
I would definitely suggest adding the sweet potato in your refeed along with some type of protein. You are not overweight, so you don't have to worry about some carbs, especially sweet potatoes. Spinning is usually a high-intensity workout. If you are doing some sort of HIIT and trying to lose those last few pounds as opposed to losing a significant amount of weight, safe starches can do you much good! I personally found this to be the case. I incorporate cycling into my workouts regularly. I do HIIT cycling 3x per week. This type of exercise depletes glycogen. From upping my daily carbs from below 50 to between 50 and 100, I had great results. I now have abs, which is an accomplishment for a female. I am also gaining muscle definition in my arms and legs. I also look less soft, which is what I was aiming for. So yes, the sweet potatoes will help you lose those last few pounds with a workout routine like the one you're using.
on January 27, 2013
at 05:15 PM
Though it is true Martin Berkhan popularized IF, Leangains and IF are not synonymous. Intermittent fasting is just that, with no particular guidelines. It could every other day fasts, 24 hours 1x per week, or just randomly skipping meals. Leangains, however is system that incorporates 16 hour fast with an 8 hour feeding window. Included in that system is calorie cycling, macronutrient guidelines, and exercise guidelines. So, in order to properly answer your question, we must first know what it is you want to- Leangains or IF?
If you want to actually do lean gains, you should eat at least 1 gram of protein/lb of bodyweight every single day of the week. Are you currently doing that?
You should then cycle calories carbs/fats based upon your workouts. Create a deficit on non-strength training days and overfeed on strength training days. At no point do you ever eat a high fat diet on lean gains. Always high protein. Fats are on the lower side (by paleo standards) at all time as well, and carbs are increased on workout days, with around 75% of calories coming in your post workout meal.
Leangains "inspired" workouts are ones that focus the vast majority of the work on core compound movements- deadlifts, squats, and bench press in lwo strength training rep ranges (2-5). 3x strength training sessions/week.
For cardio, LISS is the only recommended form. So, being a spinning instructor is not the Leangains Guide, and though I can't speak for Berkhan, I personally do not see it happening in the foreseeable future.
So, now that that that's all cleared up, let's say you want to do something like leangains, but not acutally Leangains.. Here is what you could do. Keep the 16/8 window. Develop or search online (or ask another question) for a M/W/F strenght training routine with the basic compounds. Walk every sinlge day of the week. Peak fat burning is around 12-16 hours of a fast, so ideally lift around 10AM M/W/F, walk, and then break your fast (say around 12 or 1PM). Include potatoes in your first (and possibly second) post workout meal M/W/F. On the other days, walk, and if you'd like do bodyweight exercises (I do). You should be in a deficit on these days, and your foods should be meat/fish, low fat cottage cheese/Greek yogurt, berries, and non-starchy vegetables. Eat 2-3 meals. Only instruct spinning class when you have to, and keep in low intensity, ideally, but I recognize that's not entirely possible.
Hope that helps.