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Paleo modified Intermittent Fasting - Macros question

Commented on March 16, 2011
Created March 16, 2011 at 3:37 AM

Hi everyone!

I've done my homework and I'm looking for someone to check my work.

I have started intermittent fasting (10/14 feed/fast) with a paleo diet. I tried it non-paleo and the food doesn't sit with me as well. So, egg whites instead of BCAA pre-WO, starchy vegetables/tubers for post-WO, etc.

  • My stats:

    • 26 year old
    • Female
    • ~136 lbs
    • ~24% BF
  • Goal:

    • Lose 10 lbs in 10 weeks (graduation/birthday is coming up)
    • Reduce BF to ~15-18%
    • Gain some strength - not necessary but if it happens, cool; however, definitely not lose any lean muscle I already possess
  • Workout:

    • 1 hour crossfit
    • 2 additional days/week of gym time-
  • Calculated calories via http://www.freedieting.com/tools/calorie_calculator.htm

    • Maintenance: 1894 cal/day
    • Fat loss: 1515 cal/day <-- aim on WOD
    • Extreme fat loss: 1136 cal/day <-- aim on rest day

So, according to the LeanGains style of IF, it's recommended to have lower fat/higher CHO on WOD and higher fat/lower CHO on rest days.

My question is:

  1. Am I doing it right?
  2. Can I implement ketosis-inducing macros on rest days? (I'm not interested in bulking, at all)

So , something like:

  • WOD: 189g CHO/ 132g Pro/ 25g F
  • Rest: 28g CHO/ 56g Pro/ 88g F

P.S. Yes, I have a strong streak of neurosis/perfectionism in my personality and it works for me in my line of work so I <3 it very much. Please don't ask me to change.

Thank you in advance!


2b423e7f4d4d6e13e820dcee5a3be746

(143)

on March 16, 2011
at 05:12 AM

I deleted my last comment because I think I understand you now. Yes, protein only right before my fasted workout (which I do in the AM). And yes, it would normally be BCAA but because I wanted to go the whole foods route, I chose egg whites as the best substitute that nature could offer. I'm more concerned about if I can workout, intermittent fast and tinker with ketosis via a paleo styled diet? Or am I acting stupid and not keeping it simple enough?

2b423e7f4d4d6e13e820dcee5a3be746

(143)

on March 16, 2011
at 05:05 AM

Yeah, I wanted to go the whole foods route and not have to resort to supplements hence the swap of egg whites for BCAA pre-workout. Okay so what you're saying is workout day macros woud need to be equal carbs and proteins. Then fill the rest with fats to satisfy caloric need?

235259a645be3cac56196e0489dbc8f4

on March 16, 2011
at 04:50 AM

Protein only?? ...you mean BCAA only for fasted. One meal workout is equal carbs/protein.

2b423e7f4d4d6e13e820dcee5a3be746

(143)

on March 16, 2011
at 04:18 AM

Protein only for fasted workout. I eat lots of whole eggs post-WO and on rest days, though.

64433a05384cd9717c1aa6bf7e98b661

(15236)

on March 16, 2011
at 04:12 AM

why egg whites and not the whole egg?

64433a05384cd9717c1aa6bf7e98b661

(15236)

on March 16, 2011
at 04:12 AM

why egg whites?

2b423e7f4d4d6e13e820dcee5a3be746

(143)

on March 16, 2011
at 03:55 AM

Not even sure if this is the right forum for a question like this ...

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