Intermitted fasting

Hi guy's

I just wanted to share my experience with IF , I started it 2 weeks ago and I am really loveing it as it fits well Into my daily life .

The results I have had well useing IF have been really great well at least I think so . I have lost 4 kg's so far .

I train in the morning from 7:45 am to close to 9:00 am when I break fast with my post work out and then contuine to eat my other 3 meals up intill 4:00 pm witch is my cut off time to stop eating .

I have not felt any loss of power at gym if I had to say it feel's like I have more energy and focus once I start warming up.i must also state that I am not doing any cardio either as I am saving it for when weight loss slows then I will add In 20 mins after every workout.

Stats ATM : height 1,84 m tall
: weight was 95kg's now is 91kg's
Body fat I would say is around 14 to 15 %

Meal 1 : Evox whey protein 2 scoops .

Meal 2 : 200 g chicken and 100 g rice or sweet potatoe .

Meal 3 : 200 g chicken and 100 g rice or sweet potatoe .

Meal 4 : 200 g steak and 150 g mixed green veg .
I drink about 3 to 4 l of water a day and about 2 to 3 cups of coffee a day to.

My goal is to drop a bit more body fat before I start my next course In about 2 weeks time just trying to get all my gear and ai's sorted and on hand as I hate not having all my gear on me.

I am hopeing to start a cycle log when I do as I know it will help motivate me to keep my diet clean .

Any way that's my 2 c worth on IF

Have a lekker day .

Thanks for the share and well done bro! Can I ask how you are training? Are those your meals everyday regardless of lifting and resting?

I am currently doing a bit of a recomp. with IF (more cutting TBH). Really excited to hear about people giving IF a shot. Ja keep us informed how your cycle goes - will follow it for sure.

Good luck mate

I would of thought your seriously under eating? That's like just over 1000 cals.
Surely your going to be loosing muscle?
I'm not much bigger than you and cut on more than twice those cals, or am I missing something

Hy Furk

Thank's for the encouragement ,I am training 5 day's a week each body part once with the exception of chest witch I hit twice a week as I feel it is lagging well at least I think it is

For every exercise I do four set's of 12,10,10,and 8 rep's and some times I throw in super sets and the last set to failure.my rest time is between 30 sec's and a minute .

Yes those are my meal's every day well at least 6 day's of the week and on Sunday I kinda eat what ever I want but still only in my eating window ,I think when I start my course I will maybe up the cal's a bit maybe 200 cal's or so and reduce the Sunday much to just a cheat meal not a cheat day.

I do some times get a bit hungry in the night and that's when I hit the coffee or a big class of cold water and about an hour of just ignoring it it go's away . And what I have read people say after about 2 to 3 weeks your body gets used to it so ill update after anther week to let you guy's know what I am feeling.

Anther reason why I like this IF thing so far over the 6 to 7 small meal's a day is I don't have to watch the clock as much when to eat and I some times eat 2 meal's in the space of 2 hours so I get to have that really full satisfied feeling of eating allot.Anther cool thing is I don't have to carry a lunch box with me when I go out in the night on the week end's as I am done eating buy 4;00 pm.

Hi Rhino

You could say I am under eating a bit but I have tried the 6 to 7 small meal's a day with eating 500 cal's under maintenance and the weight never feel off so quickly and I was always hungry. And that's why I am not doing cardio atm so not to burn muscle, and I don't feel like I am losing muscle and if I am I don't mind losing a bit because I am so sick and tired of the fat .I just want to drop as much body fat as I can before I start my course and when I start it ill measure my self to see if I am growing or not and like I said in my previous post I am going to up the cal's a bit.

Jaxcs I calculate your diet to equte to around 2000 cals, seems safe Rhino. Just surprised (and totally jealous) you incorporate so much carbs and still losing fat - nice one. If fat-loss stalls try adding "rest-days" where you eat only protein and fats, or make that your sixth day and reduce cals. Bit if it's working don't change it lol!

Good luck man.

Rhino you doing a regular cut ATM?

No I'm done cutting I'm on cycle at the moment but I was on 2700 cals while cutting and kept weight loss constant at 1kg a week, ok I walked and walked on that bloody treadmill...

Furk wrote: Jaxcs I calculate your diet to equte to around 2000 cals, seems safe Rhino. Just surprised (and totally jealous) you incorporate so much carbs and still losing fat - nice one. If fat-loss stalls try adding "rest-days" where you eat only protein and fats, or make that your sixth day and reduce cals. Bit if it's working don't change it lol!

Good luck man.

Rhino you doing a regular cut ATM?

I get 1257 cals without sauces or anything added.



2000 cals? Furk are you using an Ethiopian calorie counter?

Hey Pyro, I see that rice you used is cooked weight, usually used weight for foods are un-frozen & uncooked, anyway mine as follows:

Interesting you say that cause it makes a big difference. With 100g Uncooked rice I get more or less what you get. 100g uncooked rice is a lot of food though damn.

Ja bro, water-weight accounts for a lot and not everyone cooks the same way. Same goes for frozen meat - weight it unfrozen and trimmed.

It's interesting how differently people work. For me potato and steak I work on raw weight while chicken I work on cooked weight so that I can prepare a load in advance, same with rice ill cook a pot full and then use cups to measure the cooked rice.

Hy guy' s

I am using fat secret and it gave me a tatol of 2246 cal' s but I did also add the milk I drink in the coffee at 300 ml's more or less .

And I am thinking of throwing In a carb with post work out and peanut butter with the veg meal when I start my course .

I've been using IF (leangains) since Jan this year and its been great: Started at about 97kgs and went as low as 85kgs till I started my current leanbulk/recomp\. Currently sitting at 88kgs (guessing bout 11/12% bf).

I've set my diet up as follows:
- Training days are 20% over maintenance and non-training days are 10% under maintenance
- Protein about 230grams per day whether training or not
- Carbs: Training is about 350grams and Non-Training is about 100grams. Fat makes up the balance.
- On training days I try to keep the bulk of my calories post-workout
- Workout 4 times a week concentrating on heavy, low to mid rep compound movements. Currently following Wendlers 5/3/1 BBG routine
- Eating window is between 10pm and 2pm but to be honest, I dont clock watch...sometimes its longer, sometimes it shorter.

All in all I think IF has been a godsend for me: it perfectly suits my lifestyle so its easy to adhere to since it seems to be more forgiving on suboptimal eating choices. That being said, if my goal was to below 10% bodyfat I would have to be more strict with my diet but since my current goal is simply to get stronger while still looking good with my t-shirt off..which I'm achieving quite nicely

While have no doubt it works, it just wouldn't for me. I'm starving every 3 hours and whene I wake up I could eat the ass out of a low flying duck.
I just couldn't go that long without food. But respect to those who it works for, I'd end up cheating the whole time.

Rhino wrote: I could eat the ass out of a low flying duck.

So much awesomeness:D

Bruno wrote: - Eating window is between 10pm and 2pm but to be honest...

10AM to 2PM perhaps?

Furk wrote:

Bruno wrote: - Eating window is between 10pm and 2pm but to be honest...

10AM to 2PM perhaps?

Sorry meant fasting window is between 10pm the night before and break fast at 2pm the next day