Intermittent Fasting

[NeverEnuff Senior Member Find all posts View Profile Close NeverEnuff]

Recently I have had a lot of clients ask about the effects of Intermittent Fasting (IF), more specifically those outlined by Martin Berkhand, who has had some marketable success with his website leangains.com. Not being certified in nutrition (yet) I cannot give them advice, so after some research (everything is very very positive on this method) I have decided to give it a try and currently am on my 4th day.

What is this IF thingy anyways?

Here is what I am doing 16 hours fasted (not eating one damn thing) followed by a fasted workout (scary) and an 8 hour eating period before starting all over again. The first meal after workout should be large, and all of the days calories should fall in that window (in my case around 4000 cals, thats hella lotta food in that time period, yo!)

The reason behind this is, its natural, the human body is not made to comsume 6 small meals a day, its not how the cavemen used to do it. Originally I was worried about losing muscle and slowing down metabolism, neither of these happen in 16 hours, it takes up to 3 days for anything like that to happen.

Its too early for results on my end yet (positive or negative), but I do love the lifestyle so far. I guess I am asking has anyone tried IF with any type of results? Morely interested in those with bodybuilding (bigger muscular) physiques (much like myself). Also is anyone interested in this type of diet?

Any responses are helpful.

NE

[JFPowertop Senior MemberPEGym Hero Find all posts View Profile Close JFPowertop]

Wow you can safely eat that much after fasting without getting sick?
I have alwasy fasted and eating smaller meals building up to a regular meal. I would be very interesting in knowing your results.
Be safe
JFP

[NeverEnuff Senior Member Find all posts View Profile Close NeverEnuff]

Wow you can safely eat that much after fasting without getting sick?
I have alwasy fasted and eating smaller meals building up to a regular meal. I would be very interesting in knowing your results.
Be safe
JFP

Yeah, last night I was pretty uncomfortable (very satiated), but its important to get all my nutrients in for the day. The only thing that concerns me is the fasted training sessions, although they have (surprisingly) been absolutely great so far. Thanks for your response, as I am very interrested in the mass appeal of this type of diet.

NE

[DemOne Banned Find all posts View Profile Close DemOne]

If you consider sleep part of that fasting period, I used to do that for years. Never was a breakfast person, and I'd always skip lunch breaks since I could easily get another 2-3 hours worth of work done while everyone else was out of the shop, and would just eat a large dinner. Never had any problems when doing that.

Now I do something similar, but not as extreme. I usually workout first thing in the morning (just about 16 hours since I last ate something), then have a small lunch to get some protein in me then a large dinner. Ever since I changed my diet though and stopped eating crap food, I struggle to get more than 1,200 calories in me a day. Works out pretty well with losing fat though, lol. It definitely isn't detrimental to muscle mass though. Since the beginning of January I've lost roughly 20lbs, but last week started really noticing increased muscle mass both with measurements and on the scale. Gained about 2lbs in the past week or so despite an average of about -1500 net calories a day between rest and workout days.

Never really thought about if eating one big meal or having a smaller snack and a big meal was good or bad. It just felt like the natural thing to do.

[NeverEnuff Senior Member Find all posts View Profile Close NeverEnuff]

DemOne,

I do consider sleep part of the fast. I believe it is rationalized that the meal after working out should be your biggest is justified by recent studies that show much greater insulin sensitivity after fasted workouts, which would mean the body is much more anabolic in those 8 unfasted hours, and much much more anabolic in the periworkout window than that of someone who works out fed. This, in theory, means most of the calories consumed go directly toward supporting your muscles with practically zero of those going toward fat tissue.

Thanks for your response,

NE

[RockstarParkingDude Senior Member Find all posts View Profile Close RockstarParkingDude]

i've done that unintentionally. in college that was basically my lifestyle because i had so many classes during the morning. i'd hit the gym right after class, then come home and eat like a horse. i personally dont think its the healthiest lifestyle, though i didn't lose mass, my energy got very low. eating like that messes with your blood sugar levels and electrolyte balance and such.

many peoples impressions of the caveman's diet is pretty skewed. we all think of big hairy dudes chasing around mammoths with spears and such. truth is, most cavemen were fisher-gatherers who lived close to the coastline. things like clams, mussels, crabs, and small fish probably were the protein base of most prehistoric men. before overfishing, most of the rivers and beaches of the world were teeming with small bits of meat that didn't even run away.

[NeverEnuff Senior Member Find all posts View Profile Close NeverEnuff]

eating like that messes with your blood sugar levels and electrolyte balance and such.

Untrue, this is a myth, it has been proven in recent studies, blood glucose levels on a IF diet actually steadied. I wouldn't even attempt this if anything pointed toward an unhealthy lifestyle, all RECENT research shows IF as nothing but benneficial. Fasting through the morning also prevents food induced crashes caused by fluctuating blood glucose levels.

many peoples impressions of the caveman's diet is pretty skewed.

While I do like the idea of the paleo diet, and can't argue with the results people get, I do agree with you.

NE

[DemOne Banned Find all posts View Profile Close DemOne]

DemOne,

I do consider sleep part of the fast. I believe it is rationalized that the meal after working out should be your biggest is justified by recent studies that show much greater insulin sensitivity after fasted workouts, which would mean the body is much more anabolic in those 8 unfasted hours, and much much more anabolic in the periworkout window than that of someone who works out fed. This, in theory, means most of the calories consumed go directly toward supporting your muscles with practically zero of those going toward fat tissue.

Thanks for your response,

NE

My biggest meal (dinner) usually comes around 3 hours after I finish working out, which should be in that window. First thing in the morning for me is noon.

[NeverEnuff Senior Member Find all posts View Profile Close NeverEnuff]

My biggest meal (dinner) usually comes around 3 hours after I finish working out, which should be in that window. First thing in the morning for me is noon.

Question: How long do you go fasted, and are you pretty strict/consistant with it?

Thanks again DemOne,

NE

[WhiteCloudz Senior Member Find all posts View Profile Close WhiteCloudz]

I am not aware of INTERMITTENT FASTING but im sure that it would have some positive effects...I practice meditation and pranayama and this has brought me to fasting one day a week and sometimes a 2 or 3 day fast but that is more rare....when you fast not only does the body get a chance to flush out toxins and chemicals,but most importantly it gives the internal organs(liver and intestines) a rest as they are at work constantly,365 days a year...they never get a rest,even when you sleep.....it is cleansing and the positive effects are endless...as a result the digestive system becomes stronger than ever and metabolism speeds up incredibly...many people in the gym would consider you crazy for fasting a single day as they believe you should just shove food down your neck all day everyday,without consider the consequences that may come later on in life...my reasons for fasting are spiritual,but i have also made the best gains of my life in the past 2 years since using regular fasting...anyway best of luck with your plan,stick with it and you will be stronger than ever....

[NeverEnuff Senior Member Find all posts View Profile Close NeverEnuff]

I am not aware of INTERMITTENT FASTING but im sure that it would have some positive effects...I practice meditation and pranayama and this has brought me to fasting one day a week and sometimes a 2 or 3 day fast but that is more rare....when you fast not only does the body get a chance to flush out toxins and chemicals,but most importantly it gives the internal organs(liver and intestines) a rest as they are at work constantly,365 days a year...they never get a rest,even when you sleep.....it is cleansing and the positive effects are endless...as a result the digestive system becomes stronger than ever and metabolism speeds up incredibly...many people in the gym would consider you crazy for fasting a single day as they believe you should just shove food down your neck all day everyday,without consider the consequences that may come later on in life...my reasons for fasting are spiritual,but i have also made the best gains of my life in the past 2 years since using regular fasting...anyway best of luck with your plan,stick with it and you will be stronger than ever....

Thanks WC,
Brad Pilon advocates a full day of fasting for his type of IF for the exact reasons you state. Like you stated 4 days in and I already feel much better and focused, I have yet to see strength gains, but I am sure those are soon to come.

thanks again,

NE

[DemOne Banned Find all posts View Profile Close DemOne]

Question: How long do you go fasted, and are you pretty strict/consistant with it?

Thanks again DemOne,

NE

Typically around 16 hours every day. Maybe once a week it'll be less then that when I have a snack around 9-10PM, but typically stays between 14-16 hours every day.
I always need to get at least a granola bar in me before I workout, otherwise the new sup stack I'm taking will have me on the toilet for 6 hours after, lol.

I only started back up with this at the end of December/early January when I started working out again; for 6 months prior I just ate when ever I was hungry, and unfortunately didn't pay attention to how many calories were in what I ate.


Edit: Though, when I'm at the race track, I'll only go maybe 8 hours without eating, then small snacks every 2 hours or so with a big lunch and dinner. Usually that will only bee once every 2 months, but hasn't been for about 7.
Last thing I want is to not have the energy and mental focus when throwing a 400lb machine around at 130mph.

[mechanicJT Senior Member Find all posts View Profile Close mechanicJT]

The only time I have been able to loose my accumulated body fat, mainly in the stomach, was during a week or so of these IF's. On three ocasions during the past year and a half I have become very depressed. It is very dificult to eat when in this mental state and when I tried I would just take a bite and give up. At any rate my schedule wound up being something like skip either a full day and a half of meals then eat a big hearty high protein meal, or skip breakfast and lunch and eat a large meal. Hey even depressed you gotta eat. The weight loss was astonishing. Most recently I lost like 5 pounds in 3-4 days. I believe the first time I did it I lost like 15-20 over the course of a month. Neither of these situations was I doing much of a physical workout. For one period I had a physically demanding job, the other two I did nothing. Obviously this is not a healthy way to live and it was not by choice but it clearly illustrates how the body uses fat reserves even in a short amount of time. I cant vouch for bulk or muscle loss but I feel like I didn't loose any muscle mass. It might be hard to tell as I am not very toned or fit to begin with. I hope this helps your debate, and no worries I eat healthy now with at least two meals a day.

[NeverEnuff Senior Member Find all posts View Profile Close NeverEnuff]

MechanicJT,

The protocol I am following is more for muscle retention/growth with some strict macronutrient guideline, but I believe is adapted from people who have had similar experiences like yours. In theory, if it works on sedintary individuals, what would happen if a person who was active would use it.

update: Im on day 5, fasted workouts have been great for some reason which I cannon explain. Hunger is more surpressed through the mornings than it was early on, mental clarity in the fasted state is insanely improved. I am also getting used to putting down massive quantities of food in one sitting, my post workout meal was nearly 2000 calories. Im still interested if anyone has used this, or is interested in it.


NE