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So, guys, I have engaged in Intermittent Fasting.

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  • So, guys, I have engaged in Intermittent Fasting.

    I've been trying to lean out for the last 6 weeks or so with standard results using the traditional 500 calorie deficit. Results were slowing down, so I dropped it to an 800 calorie deficit. No strength loss what so ever at all, which means no muscle loss. But fat loss seems to be at a grind, even after a weekend re-feed.

    After doing some considerable reading on IF (Intermittent Fasting), I decided to give it a go. Today was my first day at it. Here is what I am doing: 18 hours fasting period with 6 - 8 hour feed period. I'm simply taking all of the food and caloric intake I am currently engaging in (which is still the 500 - 800 caloric deficit I mentioned) and simply shift all of it into 3 meals during the 6 - 8 hour feed period. ALL FOOD IS STILL 100% CLEAN!!!! Too many people, as usual, think that they can do Intermittent Fasting and just eat whatever they want and/or not count calories when the feed period comes along and still make progress. NO!!! My schedule is as follows:

    NON-WORKOUT DAYS

    3:30pm (15:30 hours): first meal

    6:00pm (18:00 hours): second meal

    9:00pm (21:00 hours): third meal, and last meal before the fast

    9:00pm (21:00 hours): 3:30pm (15:30 hours) is the 18 hour fasting period

    WORKOUT DAYS

    2:15pm (14:15 hours): 10g BCAA before the workout

    2:30pm (14:30 hours) - 3:30pm (15:30 hours): workout

    3:30pm (15:30 hours) - 4:00 (16:00 hours): first meal / post-workout meal

    9:00pm (21:00 hours): third meal, and last meal before the fast

    Due to rare scheduling circumstances, tomorrow my workout is going to be shifted into the early morning rather than the afternoon, but I will STILL be consuming my first meal at 3:30pm. This will involve 10g of BCAAs consumed every hour or two until I hit the 3:30pm meal in order to stave off catabolism. In any case, today was my first day doing IF and I felt a bit hungry throughout the fasting hours but I was not tearing the walls down. Its not so bad actually. I was really dreading the hunger that might manifest but it was not that bad. I think much of the hunger that people might get is all psychological. Make no mistake, I was hungry, but it's not as bad as I thought it might be. I find that also keeping occupied with your activities such as school, work, etc. works very well (again, going back to the fact that it is likely mostly psychological as we are used to eating so frequently). What I am dreading, however, is working out in a fasted state tomorrow... but it might not be as bad as I expect.

    I will definitely say that doing IF seems acceptable for leaning out, but I will say this: I cannot see myself doing this for bulking. When I achieve my goals with this, I am going right back to eating 6 times per day, eating every meal every 3 hours. I'm sure one could bulk on IF, but I just cannot see myself consuming 3,500+ calories while bulking up 3 meals. I couldn't stomach that. I'm cutting on a deficit right now, and in my 3:30pm meal, I am consuming 100g of protein in that one meal alone! That's about 260g (9 ounces) of lean chicken/turkey, and that's not including the carbs and the leafy greens I have to eat in that one meal too. Imagine what you'd have to eat per meal while bulking up. No thanks. But for cutting, this seems ideal.

    Lets see how this goes from here on out...
    Chief writer for Steroidal.com
    Formerly known as Atomini
    Steroidal.com: the world's largest informational resource on anabolic steroids and all things performance enhancing drug related!
    "Strongest minds are often those whom the noisy world hears least" - William Wordsworth

  • #2
    Are you on any aas at the moment?

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    • #3
      None. Peptides are the only assistance right now.
      Chief writer for Steroidal.com
      Formerly known as Atomini
      Steroidal.com: the world's largest informational resource on anabolic steroids and all things performance enhancing drug related!
      "Strongest minds are often those whom the noisy world hears least" - William Wordsworth

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      • #4
        I did the exact same thing awhile back. Ran peptides during fasting and preworkout. I leaned out pretty good for the short time I was on it. BUT I did lose lbm during the course of it, but didn't realize it till after I stopped and went back and reviewed progress. Another BUT lol I had natural test levels in low 300's.

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        • #5
          I may try it again with assistance of aas tho

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          • #6
            Testosterone in the 300s! That is a huge BUT! Anyone could lose LBM on any diet with levels right at the border of the low end of normal.

            I don't see myself losing muscle as long as I get my required calories in during my feed period. I also engage in Mentzer style HIT routines, so with the low volume training, I don't see myself performing so many sets that it would severely deplete glycogen or destroy enough muscle that would cause the fasting periods to catabolize muscle, especially if I use the BCAAs.
            Chief writer for Steroidal.com
            Formerly known as Atomini
            Steroidal.com: the world's largest informational resource on anabolic steroids and all things performance enhancing drug related!
            "Strongest minds are often those whom the noisy world hears least" - William Wordsworth

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            • #7
              Originally posted by Dan C View Post
              Testosterone in the 300s! That is a huge BUT! Anyone could lose LBM on any diet with levels right at the border of the low end of normal.

              I don't see myself losing muscle as long as I get my required calories in during my feed period. I also engage in Mentzer style HIT routines, so with the low volume training, I don't see myself performing so many sets that it would severely deplete glycogen or destroy enough muscle that would cause the fasting periods to catabolize muscle, especially if I use the BCAAs.
              Haha yeah, hence the cruise and blast I just started. Tired I this see saw bullshit. Dr's wouldn't do anything cuz of my age and it wasn't below the threshold.

              But yeah just sharing my experience with it. It did drop fat quite fast tho. The first week is a bitch lol

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              • #8
                Wow. Most people I know use the 16 hour fast. 18 should benefit you well. I can tell you this Dan, and I know you know this from experience, but keep glucose tabs on hand during the fast. I know you have experienced hypoglycemic episodes in the past, but I am posting this for others to read as well. When you have a hypoglycemic episode, it is very scary. It is even dangerous if you are driving or doing anything that requires thought. I once got lost only 5 minutes away from my house and drove around crying for what seemed to be 2 hours. Nothing looked familiar. I had a terible panic attack (not prone and was the first). When I finally got home, I got out of my truck and my body was pins and needles (like sitting on your leg for several minutes, only throughtout my body) and I fell to the gound trembling. It was the only time I felt as if doom was nearing and a feeling dread I cant even explain.
                I know this is extreme, but if blood sugar levels drop, and no food is near, it can lead to dangerous things. This is an extreme case, I know, but for anyone wanting to try IF and dont know how they function fasting, it is wise to keep simple sugars on hand until you have learned your bodys response. Just food for thought. Not aimed at you Dan because I know you know your body. Good luck with the new diet and keep us posted.

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                • #9
                  Great me too.... I hate ittttt

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                  • #10
                    800 calorie deficit. That's intense. Considering it takes 3500 calories to lose 1lb of fat I don't know how weightloss could slow? The body follows the same regime as functions as long as you keep a deficit going? My weightloss only ever slows when I find myself eating Reese's pieces for breakfast. Hahaha.

                    You're one of the few people I trust and take advice from so I know you know what you're doing going even further. Keep us updated!!! Start an actual diet thread with all your info and reiterate your battle plan so I can follow it! How do you subscribe on this anyway?

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                    • #11
                      Alright, so I completed my second day of IF, and today I performed my workout in fasted state. I hit the gym at 1:00pm, after consuming 10g of BCAAs prior. I felt no hypoglycemic episodes, and no weakness during the workout. I completed all sets to expectations and there was really no loss in strength. I even completed my 365 lb. deadlifts and actually went up in strength from last back day, I achieved 1 rep higher than last. I know 1 rep does not sound like a lot in terms of strength gains, but when you are on a deficit trying to lose fat, it is pretty significant.

                      Completed my workout at 2:00pm and I had to be somewhere for 3:00, so I had no time to head right home and eat. This is the benefit of IF - I don't need to pack all my meals beforehand since all my food consumption is in the evening, pretty much after all errands/work/school is finished earlier in the day. So, I took another 10g BCAAs at 2:30pm and after I took care of what I needed to do, I got home at 4:00pm and ate my first meal. It's about 50 minutes since I ate, and i'll be eating again in another hour and a bit or so. I feel pretty good so far, no giant loss in energy during the fasting periods, no weakness either, no hypoglycemia. Day 2 of IF was not bad.
                      I'm liking the BCAAs 15 minutes before working out, it seems to keep things normal when training in a fasted state.

                      Originally posted by warmouth View Post
                      Wow. Most people I know use the 16 hour fast. 18 should benefit you well. I can tell you this Dan, and I know you know this from experience, but keep glucose tabs on hand during the fast. I know you have experienced hypoglycemic episodes in the past, but I am posting this for others to read as well. When you have a hypoglycemic episode, it is very scary. It is even dangerous if you are driving or doing anything that requires thought. I once got lost only 5 minutes away from my house and drove around crying for what seemed to be 2 hours. Nothing looked familiar. I had a terible panic attack (not prone and was the first). When I finally got home, I got out of my truck and my body was pins and needles (like sitting on your leg for several minutes, only throughtout my body) and I fell to the gound trembling. It was the only time I felt as if doom was nearing and a feeling dread I cant even explain.
                      I know this is extreme, but if blood sugar levels drop, and no food is near, it can lead to dangerous things. This is an extreme case, I know, but for anyone wanting to try IF and dont know how they function fasting, it is wise to keep simple sugars on hand until you have learned your bodys response. Just food for thought. Not aimed at you Dan because I know you know your body. Good luck with the new diet and keep us posted.
                      Hypoglycemia has really never been an issue for me, but I am aware that during fasting periods it is more likely to happen, so I do keep some candy or some quick sugars on hand just in case. It's a good idea.

                      Originally posted by Mini-G View Post
                      800 calorie deficit. That's intense. Considering it takes 3500 calories to lose 1lb of fat I don't know how weightloss could slow? The body follows the same regime as functions as long as you keep a deficit going? My weightloss only ever slows when I find myself eating Reese's pieces for breakfast. Hahaha.

                      You're one of the few people I trust and take advice from so I know you know what you're doing going even further. Keep us updated!!! Start an actual diet thread with all your info and reiterate your battle plan so I can follow it! How do you subscribe on this anyway?
                      My body has been strange with deficits. You'd think fat loss wouldn't slow down as long as the deficit remains the same, and generally most people's physiology will not undergo metabolic slowdown until 3 months into a deficit. I don't know what's going on with me here, lol.
                      Chief writer for Steroidal.com
                      Formerly known as Atomini
                      Steroidal.com: the world's largest informational resource on anabolic steroids and all things performance enhancing drug related!
                      "Strongest minds are often those whom the noisy world hears least" - William Wordsworth

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                      • #12
                        ALRIGHT!!!! Day 3 of IF and it's a Sunday today, not much to do, just hanging around the house and therefore not occupied enough to keep my mind off food and my appetite during this fasting period. The hunger has been getting to me quite a bit this morning, and I think my workout yesterday has really kicked the metabolism into high gear today, so, I have pulled out the heavy artillery:

                        Ephedrine and Caffeine stack. 32mg Ephedrine, 200mg Caffeine taken about 20 minutes ago. Kicking in now.

                        The EC stack is one of the only things that completely destroys my appetite. I have no choice at this point, the hunger has been getting to me quite a bit. This should also assist fat oxidation in a fasted state a well.
                        Chief writer for Steroidal.com
                        Formerly known as Atomini
                        Steroidal.com: the world's largest informational resource on anabolic steroids and all things performance enhancing drug related!
                        "Strongest minds are often those whom the noisy world hears least" - William Wordsworth

                        Comment


                        • #13
                          Originally posted by Dan C View Post
                          ALRIGHT!!!! Day 3 of IF and it's a Sunday today, not much to do, just hanging around the house and therefore not occupied enough to keep my mind off food and my appetite during this fasting period. The hunger has been getting to me quite a bit this morning, and I think my workout yesterday has really kicked the metabolism into high gear today, so, I have pulled out the heavy artillery:

                          Ephedrine and Caffeine stack. 32mg Ephedrine, 200mg Caffeine taken about 20 minutes ago. Kicking in now.

                          The EC stack is one of the only things that completely destroys my appetite. I have no choice at this point, the hunger has been getting to me quite a bit. This should also assist fat oxidation in a fasted state a well.
                          something that i would use while i was doing it and fighting hungar pains is the REDLINE energy drink. idk if they have it there or not, but its basically electrolytes bcaa's with some other goodies in theres lol like a lil huperzine a, yohimbe, 5-htp and also caffeine.

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                          • #14
                            That sounds like a good blend of things, but I want to stay away from BCAAs unless its pre-workout, or the intake of any solid nutrients during the fasting period (even leafy greens, celery, etc. I am staying away from) because I believe they still exhibit a measure of caloric effect on the body. Either way, the EC stack is working incredibly right now. It has my hunger totally under control and giving me that nice energy boost.
                            Chief writer for Steroidal.com
                            Formerly known as Atomini
                            Steroidal.com: the world's largest informational resource on anabolic steroids and all things performance enhancing drug related!
                            "Strongest minds are often those whom the noisy world hears least" - William Wordsworth

                            Comment


                            • #15
                              Originally posted by Dan C View Post
                              That sounds like a good blend of things, but I want to stay away from BCAAs unless its pre-workout, or the intake of any solid nutrients during the fasting period (even leafy greens, celery, etc. I am staying away from) because I believe they still exhibit a measure of caloric effect on the body. Either way, the EC stack is working incredibly right now. It has my hunger totally under control and giving me that nice energy boost.
                              idk how much bcaa's it actually has (proprietary blend bullshit), only thing it gives a value on is caffein (158mg). it is a zero carb drink tho. just thought id throw the option out for ya. i just like it cause it gets me amped without the jittery feeling the eca stack gives me. but sounds like youre almost through the first week, the first week was horrible for me lol

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