Quote:
Originally Posted by Spenda
I'd like this thread to be open to all questions/comments about IF, not just my own. I have yet to do this program but am strongly considering it.
I found an old thread about IF but it was 2+ years ago and I'm positive a lot more information has surfaced. The more I read the more I like, I'm not a big night-time eater and I sleep more than most. I feel like I'm quite a nice candidate for at least a 16/8 leangains type approach if not something even more.
I'm running out of places to look, I cannot find an outlined diet plan for something like IF. I understand the basic concept, whether it's 16/8, 20/4, 24 on-off, but I haven't been able to find the answers to a few questions.
1. Is this doable for those looking to bulk?
--I've been on leangains and read a lot from Martin, in fact I've emailed with him and am seriously considering signing up for his private consultations. I still want to get stronger and have always equated that with weight gain, although from all the propaganda I read on IF it seems you can lose weight and still gain muscle/strength...but don't all diets say that? It seems like a lot of calories to fit into 6-8 hours, as right now I'm taking in ~4500/day.
My other thought is to continue to eat/bulk regularly for the next 2-3 months until I achieve my size/strength goals and then move to IF. Thoughts?
2. What about pre/post work-out
--I understand that our main carb sources are going to be fruits/veggies, does this mean I have to discard my typical PWO (with dextrose) shake? From what I've gathered meals shouldn't be coming in shake-form at all, instead in bigger, more "satiating" solid food form.
I have a bit of trouble with running out of gas in the gym, even with basic strength work outs with large amounts of rest in between sets. I'm also unsure about when to work out during this program. Basically I'm worried that my work outs are going to suffer.
Any thoughts about IF are appreciated, I'd like to learn as much as possible about the diet.
1. Yes. IF bulk:
http://monkeyisland.lylemcdonald.com...highlight=Bulk
keep in mind he is a freak and/or on teh juice
2. Does not matter. I enjoy a shake.
Martin recommends lower fat on training days, with moderate fat pre and post-workout and carbs filling out the rest of calories. In essence, a carb refeed. Most of the time minimum 5 hours for hormonal reasons.
Martin also recommends getting in a lot of NEPA (non-exercise physical activity) during the fast. Walking a lot will oxidize extra fat and can aid in the recomp.
Basically, IF changes nothing. I think you are missing this. It isn't a lifestyle or whatever, it's just a method of changing what time you eat some/most days. For some it works very well and is a great calorie control method that allows them to live a healthy lifestyle, and for others that is not the case.
If you wake up and aren't hungry, you can give it a try. Most people find that if they fight the initial hunger spike it will go away for several hours.
I personally wouldn't IF every day unless you actually end up not hungry. Borge F:"I've found that if you have bouts of hunger during the fast and it doesn't go away after 3-4 days, IF is not for you".
Some days I follow an IF pattern and others I don't, depending on what I ate the day before and whatever. But that's me.
Think about this: if you are fighting for very low bodyfat, there will be many different considerations. Training will change, you can't just eat when hungry, and you can't expect gains. If you are taking stimulants while fasted, you might have problems.
Apart from this, you can just be smart and it's like any other smart plan. If you listen to your body, eat really well, and train intelligently, you stand a good change to recomp. This is much less likely for an advanced trainee, but most on here are novice or intermediate level anyway.