Is intermittent fasting the real deal? Can you build muscle and lose fat without eating every 2-3 hours? Find out if intermittent fasting is for you.

Intermittent FastingOne of the hottest concepts out right now in terms on nutrition is IF, aka Intermittent Fasting. This new idea is very controversial to say the least, as it goes against the grain of traditional eating as we know it in the fitness world. So to get started let’s answer what is intermittent fasting?

To break it down simple stupid, intermittent fasting is nothing more than fasting in a structured time format each day. This means you will be fasting – not eating – for a period ranging from 16-36 hours pending on which format you choose all having various benefits. Think of it like interval training when you are working out. Intermittent fasting is interval training when you are eating.

The most common example would be a person eats between 12 noon and 8 pm and then would fast for the remaining 16 hours of the day. They would only eat between that 8 hour window: noon and 8 pm. You eat for 8 hours, you fast for 16 hours. Sounds crazy right? Well, once you learn a little science and benefits of this method, it starts to sound less and less crazy.

If you think about your day, odds are you sleep between 5-9 hours per night with no food coming in. Well that my friends is fasting. You are eating nothing for those 5-9 hours. If you don’t eat an hour or two before bed you are adding even more fasting time into your day. Now the 16 hours doesn’t seem so insane when you think about it in those terms.

There is a lot of kick back to this method of eating. Let’s tackle the biggest issues...

Breakfast, the Most Important Meal of the Day?

“But I was told breakfast is the most important meal of the day.” Now I am not saying breakfast isn’t important, and for some people it does have some benefits. However, most Americans do eat something for breakfast; close to 90% or so, according to NPD’s MealScape 2011 study.

On the same note most Americans are not in great shape. Obesity in this country is out of control. My question is if breakfast is “so important”, and almost everyone eats breakfast, why are we so out of shape? A big factor is the choices we make at breakfast. Visit your local coffee shop what are they serving... cookies, muffins, fritters, cakes. The list goes on and on.

Eating a healthy, clean breakfast can help certain people, but if you think drinking orange juice and having a bagel is a good start to your day, think again. I would much rather have you eat absolutely nothing than a sugar packed carbohydrate breakfast.

I haven’t had breakfast in over a year. I don’t miss it, and I am in the best shape of my life. The point is that breakfast is not essential, nor is it required to be in great shape. Intermittent fasting proves that.

Author Jeremy Scott

Frequent Feeding, an Essential Eating Style?

Jumping into the next huge issue: “I was told I need to eat 7 meals a day every 2-3 hours.”

For years we believed you need to eat every few hours to raise your metabolic rate, and that you need to eat every few hours or your muscle mass would disappear. I told clients to eat every few hours for years, and for many clients I still do, but not for the reason of raising their metabolic rate.

I used to think by eating every few hours the thermic effect of this food would raise your metabolic rate. The reality is that it makes no difference if you eat 7 meals, 3 meals, or 1 meal a day, as long as your calories and macronutrients are in check.

I know this is blowing many of you away right now, but there is extensive literature on this, especially the 16-8 method. For more information research a guy named Martin Berkhan of Lean Gains. The new idea is that meal frequency makes no difference as long as you’re getting in the proper amount of calories and macronutrient breakdown each day.

At this point, the main reason I tell clients to eat every few hours is so that they avoid over-eating due to lack of willpower, or what they perceive to be hunger throughout the day. I no longer believe eating every few hours raises your metabolic rate and burns more calories.

I feel everyone should try some form of intermittent fasting just to see if it’s for them. I don’t believe everyone has to try it, nor do I believe it’s the best option for everyone. I do think it can benefit a vast majority of Americans if they were to try it out.

I personally practice the 16-8 method for a majority of the year, and at times will practice the 20-4 method or “Warrior Style” made popular by the “Warrior Diet” books. I find it works best for my lifestyle. No more living out of Tupperware, eating every few hours and worrying that if I missed a meal all my gains would be lost.

For my goals it has been amazing, and it’s made my nutrition plan much easier to manage. There are so many fasting options with tons of research behind them, all with various benefits including increased growth hormone levels and improved insulin sensitivity, to name a few.

Final Thoughts on Intermittent Fasting

The one thing I will say is that intermittent fasting should not be considered a diet; it is a lifestyle that changes how you eat and approach your nutrition.

I am fan of it for numerous reasons. I am currently the healthiest and leanest I have ever been. I also find it frees up time in my day, not having to prepare and eat meals every few hours. More important than this is that I feel my digestive system is not constantly working to break down food. I find I have more energy to train, and my body can focus its energy on training and not digesting.

Does eating 6 meals a day work? Yes! Can you get ripped eating every few hours? Yes! Is it necessary? No! I am not trying to upset everyone who eats 7 meals a day, every 2 hours, but I am just saying it’s not required for most of you to reach your goals.

Fasting isn’t for everyone, but it is a viable option for many people who don’t want to, or have the time to eat all day long. Based on your goals and your lifestyle, maybe the 16-8, 20-4, or 24-36 hour intermittent fasting plan might be for you.

For anyone tired of the same old eating program who is looking to shed some fat and have a little more free time, give intermittent fasting a shot!

Edhy Vingt-Deux
Posted on: Mon, 06/28/2021 - 21:20

I'm currently on a 4 day workout routine. I have done Intermittent fasting in the past and i've had great results. In the past i've combined that with a no carb diet. Honestly i had amazing results. My question today is about what would be ok to do during the Intermittent fasting. Last time i tried Intermittent fasting, i wasn't working out the way i am now. i don't have any interest in eating any actual food. I currently take a pre and post workout drink. would those be considered breaking of my fast?

thank you in advance for taking time to respond to my inquiry. i've been a huge fan of the website for many years. Keep up the great work!

Posted on: Wed, 07/12/2017 - 21:15

Hi, 16/8 IF Schedule the last 15 days. I have lost 9 lbs. I have also quit drinking Alcohol and have concentrated on what quality foods I eat in the 8 hr window. My question is I have significant weakness lifting 4 days a week, is this normal in the beginning? Example would be dumbbell Shoulder press went from 65 lbs 3 sets of 8. down to barely being able to do 50 lbs 3 x 8. I have noticed this in all of the dumbbell exercises I use in my workouts. I feel really weak when lifting, but feel great the rest of the day and really have noticed my quality of life improve. I also workout in my 8 hr eating window (10-6) between the 2 meals I have. Any Tips would be great. Thanks

Bradford Hastreiter
Posted on: Mon, 06/13/2016 - 17:51

Just finished rereading the Essene Gospel of Peace. a group of desert dwellers contemporaneous with Jesus. It was part of the Dead Sea Scrolls cache.
In this book Jesus recommends eating twice a day (and fasting the rest).... ie intermittent fasting
and to be really close to the "angels" he recommends
Just once a day ..... ie the warrior diet (I haven't read about this diet, but have heard that this is the core premise)
Thus we find yet another example of the spiritual being mixed with the mundane...

Posted on: Thu, 11/05/2015 - 00:26

You mention that it doesn't matter if you have 1 giant meal or multiple small meals as long as the macros/calories are on point. I'd agree with that if you're not doing any sort of training. But what if you are doing some kind of intense exercise within that 8 hour feed period? I feel like it's incredibly counter-productive to, for example, do an intense weight lifting session at 12:00 PM and wait to eat one big 1800 calorie meal at 7:00 PM...

Question: do you believe meal timing becomes more relevant when you're doing intense workouts during the day (pre/post workout nutrition specifically)?

M&S Team Badge
Posted on: Thu, 11/05/2015 - 09:25

At the end of the day weight gain/loss always come down to total calories. BUT I would say 100% that meal timing is incredibly relevant when it comes to exercise performance.

Posted on: Tue, 08/19/2014 - 21:51

I do the 16-8. I sleep around 10, so that means i eat from 11pm-6pm?
Help please

Posted on: Fri, 05/02/2014 - 11:54

Is intermittent fasting safe for teens too? Like 16 years old?

Posted on: Sat, 11/23/2013 - 21:55

Hi just wondering about eating before and after workouts. I typically train in the morning and would finish m workout around 11am..if I'm fasting till about 12 or 1 pm does it matter if I miss the 1/2 - 1hr window that is recommend to eat the post workout meal for muscle gain and recovery?

Posted on: Wed, 08/06/2014 - 05:57

You can tailor the intermittent fasting to your own individual needs. 12-8 isn't for everybody as not everybody lives their lives the same way.
12-8 works for me because I am at work from 9am-5pm so only drink water/green tea/coffee from when I wake to when I consume my first meal at 12. Hit the gym at around 6 then have my final meal at around 8 after gym.
Some days I do 1pm-9pm eating window as I may train later than 6pm.
You finish your workout at 11am so you could do 11am-7pm eating window or 11.30am-7.30am eating window.
Don't stick to what everyone else does, tailor it to your specific needs :)

Posted on: Mon, 09/30/2013 - 11:07

I'm 12% bodyfat, 187 lbs, 5"10...Want to cut down to 8% bodyfat... My main concern is: what time is best for working out? and if I should have my first meal right after working out on a fasted state or wait an hour or two... Please...

Posted on: Wed, 08/07/2013 - 00:13

Hey. I'm 29, hard-gainer. Had a good physique until I got in an accident in March. Just started getting back to the gym and trying to get back the weight and muscle I lost... Liking the sound of this diet - Hugh Jackman used it for Wolverine. Can someone actually list their diet though? Like what exactly they eat, how much of it and at what time during the 8 hours. Someone who is using the diet to gain muscle and lose fat... Thanks.

Posted on: Tue, 07/23/2013 - 09:24

I have a question for you Jeremy!
I'm a 74 year young grandma and was wondering if I could switch the hours, to like 9 am to 5 pm, then fast for the 16 hours? It's easy for me to not eat, because sometimes I do forget to do it! But, my hubby has to eat, and 9 and 5 just seem to work better for me. As for exercise, how much do I need to do and what kind. I have bad knees, and bursitis in my hip, but I still walk thru the pain. I was in fitness for over 30 years, but as I got older and had more pains, it seems like the weight just sort of appeared!! Sorry, I know where it came from! Not doing anything! We do walk every morning for a mile together, and I still have some free weights around here from the past. I really need to get this 40 pounds off and get back to where I use to be, eating to live, not living to eat! What about having a glass of wine each day? We've always had a break at 3:00 each afternoon and had 1 glass of wine. I mix mine with diet 7/up. My son started this diet and it sounded like something I thought I could do, but the times didn't fit in with our life-style. Please let me know, so I can get started. Is there any books I need to read about it? Thank you for your time.
Cheers, Georgie Mygrant

Posted on: Tue, 07/09/2013 - 08:12

Can one ever plateau on IF? Meaning can it be done all year round? Even if someone is on a keto IF diet?

Posted on: Tue, 06/18/2013 - 06:10

so you would agree you are probably consuming less kcals than if you were eating "like a normal person" (for want of a better term).

Jeremy Scott
Posted on: Thu, 06/13/2013 - 22:43

To answer that - when fasting all I intake it my supplements upon waking mutli- fish oils ect- with water, green tea, or espresso - other than a shot of apple cider vin. upon waking I don't intake any food or protein supplements until my fast is over for me typically now it's between 12-3pm is my 1st meal pending on the day or the week and my schedule - often my fasts now can be 18-20 hours -hope that helps

Posted on: Wed, 06/12/2013 - 15:27

Do you think you are hitting the same kcals in 3 meals in an 8hr window compared to when eating more times a day or even 3 meals a day but across a longer time frame?

It just seems the more examples I read of IF and people posting their nutrition it is not surprising that they are cutting up as they are eating a lot less than they realise.

Have you compared like for like?

Posted on: Tue, 06/04/2013 - 06:55

when your fasting does that inclued from supplement or after the morning cardio i can get a whey and water mix to then wait till 12 to eat a meal and do you have to do it every day absolutly or if i do it in my abs and cardio day 2 to 3 time a weeks i can still get a good result

Posted on: Mon, 05/06/2013 - 04:38

I've been IF for about ten days and I have found it works well for me. im now in my cutting stage, but how do I ensure i hit all my calories intake for the day? I am doing the 16/8 window and sometimes have to force more food cause im not hungry but in order for me to cut successfully i need to ensure i hit my calories daily more so training days. how do i make this work please

Posted on: Tue, 04/30/2013 - 07:13

i am about to start the 16/8 IF; eating between 2pm-10pm and then waking at 6am. working out first thing but then not eating till 2pm again. as this is the only time that i can exercise and i am a night eater, will i still see results if I'm not eating straight after my workout? what is the best way to do it? can i have a coffee with some cream at about 8am?

Posted on: Thu, 04/25/2013 - 21:18

Thanks for the excellent article. I've been following a variable fast "protocol"--ranging from 12-24 hours depending on how I feel--with great results. IF (i.e., eating like humans are evolved to eat--some days more, some less, some not at all) is a great lifelong approach to eating. I've found that for me a rigid schedule isn't necessary for great results. But, of course, food quality and lifting are critically important components as well.

Posted on: Thu, 04/04/2013 - 09:44

Out of all the blogs and articles ive read on the internet about IF this is by far the best!
Im working with my S&C coach after knee surgery in December - obviously with any surgery a bit of post op podge has built up. Hope that IF will help me shift the post op podge.

Example of my plan: 12pm (Meal 1) Mixed Leaf Salad with Lemon Juice Dressing. 2:30pm (Meal 2) 3 hard boiled eggs,1 cup of broccoli. 5pm (Meal 3 - Post training) Bakes Potato with protein source. 7pm (Meal 4 - Over eat) SpinachSalad with veggies, sweet potato, big chicken breast. 7.45pm (Meal 5) Mixed berries.

Brian Walpole
Posted on: Mon, 03/11/2013 - 06:32

One of the most convincing theories about intermittent fasting suggests that depriving the body of food for short phases gives it a respite from the rigours of digestion, cleanses the body of accumulated toxins and has a rejuvenating effect on all the systems. Another logical argument in favour of IF is that our metabolic rate is directly proportional to the number of times we eat. So the more frequently you eat, the hungrier you are likely to get and this seems like an open invitation for overeating. Eating fewer meals translates into a lower calorific intake and a feeling of satiety due to reduced frequency of hunger. However Intermittent fasting could be used as an effective way to control weight only when it is practiced occasionally and with the right attitude. It should not be used to compensate for an unhealthy diet due to poor food choices or become a pretext to justify an eating disorder. It will also prove absolutely ineffective if you binge more than you should during your “eating window”. The trick lies in understanding that the body can survive just as well on a smaller intake of food.

Karen Simmons
Posted on: Wed, 03/06/2013 - 00:24

There are a lot of questions that did not get answered here so I encourage all of you with more questions to check out websites like Leangains, or Body Recomposition to get more information, because much of what is being given as a potential IF example is not an example of true Intermittent Fasting.

Your preferred state of training is in a fasting mode. No food, just a zero calorie bcaa drink before workout and coffee or tea if you must, but obviously that is not always possible so Martin Berkhand from Leangains explains the best eating schedule for your training time. I do a 16/8 feeding schedule. I fast from 9 pm to noon, but sometimes I fast til 1 pm depending on my training schedule.

I eat two meals a day (total of about 1600-1800 calories max). I drink two high protein/low carb shakes, one right after my workout to break my fast, and one right before my fast at around 8:30 pm). I repeat, I do not eat or drink ANYTHING with calories before my workout. I do not snack all day either. I find I am just not all that hungry anymore.

I eat the vast majority of my calories after my workout, but I am not too worried if I eat more in the evening as long as I stay within my calorie and bio nutrient goals. I cycle carbs, but on most days I try to keep carbs at less than 35% total of my diet and I eat 150+ grams of protein a day. I don't have a fat food phobia, so I eat plenty of meat, and other naturally occurring foods with fat (butter, nuts, avocados, olives...etc). Fat makes up to 45% of my diet some days (my blood work is the best it has ever been). But I do avoid cooked oils and junk. I eat healthy most of the time and have a goal to eat 80/20 Paleo, but it does not always work that way each day. I like sushi way too much to give up rice forever. But the closer I keep Paleo the better I feel and the better my training program and the less my cravings.

There are many different kinds of IF, pick the one that works best for you, but the key is when you fast it means no food.

I find IF gives me discipline and craving control. I really like it. I have lost over 25 lbs in less than 8 weeks. I have lost even more inches (the muscle definition I have gained has been incredible) I workout hard (3x a week 90 min cardio and 3x a week killer strength training).

Not eating breakfast has been really no big deal. Most days I am not even hungry during my fasting time. If I wake up hungry it is usually because I had too many carbs and not enough protein and fat in my last meal of the day. I really try to avoid that because it makes my morning challenging. Otherwise I barely notice I am not eating. It has become my lifestyle now.

Dawn Salazar
Posted on: Fri, 04/12/2013 - 02:12

I usually quit eating at 10pm. I get up & go to the gym at 9am. Jog 5 miles every other day & get home about noon because I wait for my husband to finish up his workout. So I usually don't eat until 12:30 anyway. The 16 fast would be fairly easy for me since I am not usually hungry when I wake up anyway. Can you give me an idea of the calorie intake on a typical day? I am 5'1 120lbs and have been on Atkins most of the past 2 years. I did very well until recently. I started at 129 & got to 115lbs but recently creeped back up to 121. My average calories on atkins was usually 1800-1900 with 65-70% fat 20% protein & 15% carbs. I think generally I should be around 1400 to maintain / possibly loose weight. Any help would be appreciated.

Posted on: Thu, 09/03/2015 - 13:41

Thanks for the in depth look at your routine! I follow pretty much the same as you.

I have a question, to you, or anyone experiencing this issue:

I notice that I look great during my fasting period, then after my first meal, I get really bloated.
I stay that way the rest of the day, hell, I can forget about going to the beach after eating!
Low-carb, high-carb or no-carb, doesn't matter, same thing happens.
Lethargy kicks in too, but that's mostly carb dependent. Any ideas/advice?

M&S Team Badge
Posted on: Fri, 09/04/2015 - 10:02

On how to deal with bloating?

You might be dealing with a food intolerance issue. Have you tried eliminating certain sources such as dairy or wheat in order to see how your body reacts and how you feel?

Also, it might not be a bad idea to consider a probiotic as I've had great success with them and think they're quite helpful provided you get a quality product made by a reputable company.

Regarding the lethargy, I think it would be worth looking into your lifestyle habits and considering what might be causing you to be so tired all the time. If you're 8hours of quality sleep each night then it might be due to the fact that you don't handle carbs well early in the day.

I know folks who are on both ends of the spectrum - some people get tired just looking at carbs before dinner where as I'm one of those people who can crush 200g in a meal and feel absolutely fine so carb tolerance is highly individual.

Posted on: Wed, 02/20/2013 - 04:20

I am interested in trying this lifestyle change.
A year ago I was fit. But I'm just getting back into shape after being inactive due to stress.
I'm 165lbs and 5'3" at age 50, otherwise in good health according to my doctor.
I want to begin the correct way so please clarify the following if you would be so kind.
I go to bed around 8:30pm-9pm every evening and I workout between 4:30am-5:00am for about an hour. I do full body weight lifting and cardio (hiit) 3x a week and ab/core & cardio (liit) 2x a week and rest Sat&Sun. With this schedule when should I eat? Do you drink water throughout the workout? And are there any online prepared meal plans to view? Do you know of any dangers to date? Thank you for the information.

Posted on: Fri, 03/08/2013 - 22:25

I would suggest that you have your last meal 3 hours before sleeping. So following this, your 8 hour window should be around 10:30/11:00-5:30/6:00. Try having a cup of coffee before your workout as this really gives me a boost. I know common conception is that you should take protien after your workout, but I've found that waiting until my 8 hour window before taking in my protein hasn't adversely affected my gains in strength or size. In fact I seem to have bigger gains in strength.

Posted on: Tue, 02/19/2013 - 15:02

should i do this if i am a skinny fat guy? im 1,72 cm with 70 quilos,

Posted on: Mon, 02/11/2013 - 03:01

Starting this today... ate at 12am...will eat again on my work lunch (4pm, 25% cals) then again at 7pm break (again 25% cals), train at 10pm until 11pm, eat my last huge meal (11-11:30pm, 50% cals). Hope this works as I am having trouble losing that bit of extra fat on my lower abs and lower back, body looks great otherwise and this needs to go. Great read btw, I'v been up all night reading on IF and it seems to be the way to go concerning my personal fitness goals. Good luck all.

Posted on: Wed, 02/06/2013 - 18:27

If you workout in the morning then your biggest meal is after that workout and your 8 hours starts then. Take your BCAA's and kill it.

Posted on: Tue, 01/08/2013 - 14:52

Thank you for your article. I was so blown away this week (January 2013) when all my fitness mentors (Hadsall, Geary for example) started talking about IF when I have been trying to train myself to eat more often in a day. Your article clearly explains the change in philosopy - it will also help ease my guilt when I work out in a fasted state. I have previously tried to eat several times a day thinking I would lose my gains of exercising if I did not.

Jeremy Scott Fi...
Posted on: Fri, 09/28/2012 - 12:05

For a good portion of America they could benefit tremendously from IF - the only draw back I can see would be if people restrict their calorie intake too low for a period of time. Which shouldn't happen with IF - and most American's are not in danger of eating too little, but rather too much.

Your body needs a certain amount of calories each day to:
Maintain healthy bone and muscle.
Maintain healthy organs.
Maintain adequate brain functioning.

Like I said barring eating too few calories, I think the benefits far outweigh the drawbacks for most people.

Rory Mcdonald
Posted on: Thu, 09/27/2012 - 19:48

IF is proof that this is not the age of information, rather MISINFORMATION.

Risks of IF??? RIght, good luck proving that case cause your going to need it.

In fact, if traditional nutritional ideologies are so grande, than explain why almost half of Americans are overweight. Safe to say modern American nutritional ideas are far from correct or more so backed by concrete scientific evidence

Jeremy Scott Fi...
Posted on: Thu, 09/06/2012 - 10:34

The timing of the fasting doe not matter - it can be any window and ranging from various hours. 16 would be the easiest if you use the hours you sleep either to fast when you wake up or go to bed. Honestly skipping breakfast is the best option to let your cortisol levels come down naturally and allow your body to burn fat upon waking for a few more hours at least

Posted on: Sun, 12/09/2012 - 00:19

What is your recommendation for those who workout early in the morning before heading to work?

Jeremy Scott
Posted on: Wed, 12/19/2012 - 18:55

I would consume your post workout protein and carbs immediately after your training .....then not eat until your schedule time - which is not ideal - another option would be to start your eating period right after your post workout and eat for your 8 hour window from there if that is an option - hope this helps

Posted on: Sat, 08/04/2012 - 09:20

Why am I not seeing answers to any of the questions being asked?

Posted on: Sat, 08/04/2012 - 07:07

Just starting I eat from 9am til 5pm. It fits with my lifestyle and kids
And I do my weight training at 6am so I've been eating my dinner for my
Post workout meal and then 2 smaller meals thru out the 8hrs. Does it matter
I've chosen these times and how long until there is noticeable results?

Posted on: Fri, 08/03/2012 - 02:56

Very Nice article about "IF", but I got one question when is the right time to do cardio or when did you do your cardio at the same time when did your workout or later on?

Posted on: Thu, 08/02/2012 - 07:56

I have used this method to get in the leanest shape I have ever been in and I am entering my first 2 bodybuilding shows in 7 and 8 weeks respectively. Currently just under 7% bodyfat and still losing consistently, while my deadlift is at an all time high of 440lbs.

Posted on: Sun, 06/24/2012 - 10:14

I did the 16/8 for almost a year, during that year I trained fasted and had the best gains and workouts of my life. I recently had to stop because of a work schedule, yet I feel society is so caught up with 3 meals a day and eating every couple hours, Its simply a way to keep the food industry in business meaning restaurant chains having a place for each 3 meals of the day ! Studies have proven the effectiveness of fasting. If your curious I stay 188lbs at 5%bf while fasting ! muscle docent get sparred...

Posted on: Sat, 06/23/2012 - 05:55

I've started doing the if diet now and I feel it's working well but I thought I'd ask a few questions just do I know I'm going in right direction :)
First off I fast till 12 noon and have one meal around a 3rd of daily calories needed, then at 4pm my workout followed by protein and amino acids ( finish work out around 5pm) between half 5 and 6 I have my next meal consisting of 1/2 of calories then before 8 I consume the rest with amino's also .. I keep my nutrients in check and I am currently on a cut cycle whilst training strength/ (controlled crossfit style training ) non of this ott stuff , is this the best routine for me then when I want to try and build more similar thing just up calories or should I on my cut be using the 20-4 plan? Thanks ps I also work 7.30 till 3.30 so hence this structure thanks ben

Posted on: Fri, 06/22/2012 - 09:21

I'm in the same boat as the others that have posted on here as 99% of the time my workouts are done first thing in the morning at home before I go to work as this fits in around the family the best!

I am more than happy to give IF a go as I think it really could work for me but how would this fit around working out in the morning in a fasting period?


Posted on: Mon, 05/06/2013 - 02:18

bit of a late reply but training in a fasted state is actually quite beneficial in this diet. it will help you use fat stores as your energy. pwo shakes/meals are not as important as people make them out to be and it is beneficial to not consume anything for 1-2 hours after your workout so your body can continue to burn fat after weight training or cardio (afterburn affect) and also helps with your natual growth hormone production. i suggest you try the 8/16 split. if you are to finish at the gym at about 8-9 give yourself about 2 hours postworkout then eat your meals from 11 am to 7pm. i personally am doing a 18/6 as it fits my schedule, i train fasted just have a preworkout drink and im set give my self and hour pwo then eat from about 6-12 pm or sometimes 6-10 or 11 it just depends on that day. you will not loose muscle buy not having your pwo shake as long as you consume your calories and macronutrients you will make gains and be as cut as ever.

Posted on: Fri, 06/22/2012 - 09:09

So what is allowed during the Fasting time frame aside from Water. coffee for example?

Posted on: Thu, 06/21/2012 - 23:33

The biggest risk a man runs if he diets is lack of energy to perform sexually. Eat well, sleep well, stay hydrated and one would usually notice that their Libido responds positively.cut back on calories, work out hard and youl notice that you are experiencing problems with sexual well being. Erectile dysfunction to be specific.

The problem with all these fancy new approaches is that it is fundamentally unhealthy and goes well against what is right for our body. No disrespect.

Posted on: Tue, 03/19/2013 - 10:21

this is less fancy- not unhealthy because you are stil eating enough calories but not too much- this is the unhealthy life that most people live- eating too much- People think they need more calories than they. actually do. I thought I was going to have crappy workouts because I ate less but actually I felt less lethargic with the right amount of calories when I needed them. i actually eat 4 meals 2 before a night-time workout then 2 post-workout. The last one isn't really a meal but a few eggs, some veggies, and milk for casein before bed- then the fast starts- which everyone does when they sleep anyway. With this you just extend the fast. Past the first few days you will notice you are not hungry in the morning and you are more alert. Same as if you were to fast for 3 days straight. First day is tough then it gets easier. I believe the weight loss is not just fat, but toxins, and other wastes, excess water weight because of long-term eating too many carbs.

Posted on: Thu, 06/21/2012 - 20:51

I love IF. I've been doing it for a year. I follow the 16/8 (so 8 hours eating window)

I never been this cut, and I also gained some muscle and strength. You can use IF as a lifestyle and depending on your calorie intake, you can bulk or cut. Both work on IF - and very well.

Usually you eat 3 meals per day - but it doesn't really matter. Total calories are what is important. I eat two meals (one at 12am, and one at 4pm), then hit the gym, and then eat one last meal after gym. The first meal = 25% of total calories, same with the second, and the remaining 50% all comes straight after gym. On non training days, you make your first meal the big one (50% of calories), and then 2 more smaller ones (25% each)

Personally, on training days I more calories, high carb, moderate protein, low fat. On rest days, I eat less calories, less carbs, same protein, higher fat.

Intermittent fasting was truly the best discovery I've made in my in the last 8 years of training to build muscle and look and look good!

Posted on: Thu, 06/21/2012 - 20:14

is there an article on your site that shows what to eat and when, and how to figure out micronutrients for your dieting/gains??