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Abaas
Abaas g ahmed abas
108 Post(s)
108 Post(s) Gender: Male Goal: Gain Muscle Date Joined: April 4, 2015
Posted

I have switched for IF for 2 weeks till now...i buikt the fasting gradualky till i reached 16 hr with 8 hr feeding window...and I dont follow a fixed window I just eat two big meals one befor training with 2hr and the 2nd 2 hour before sleeping

 

I choosed to train in feeding window because when i tried to train fasted i felt like shit and my workout suffer....the best thing that i can do is to do some low intensity cardio

Now iam 90 kg with about 15% body fat and 182 cm tall..my goal is to lower my body fat% more may till i weigh 85 kg

Currently iam eating 2000cal daily

170 gm protein 160 gm carb and 64 gm fat so its kind a balanced split with 35% carb 35% protein 30%fat

My workout routine is 3days aweek upper/lower body split with no or too little cardio

If i want to accelerate fat loss should i lower my fat further or carb...cuz i feel that carbs lead to more satiety and energy during training but fat dose not meek feel satified neither give me ton of energy i can go to low as 40 gm fat perday but this will make the diet less flexible simply becauz fat in everywhere and i love follow IF it fit my macro cause its easy and sustainable for me and i make sure 80% of my cal are high quality foody and the rest cal from whatever i want to eat or drink

Fat or carb at the end it wont matter as the result the same which is calorie reduction so i am thinking to give up more fat as it has little impact on my mood and energy unlike carbs

So what do u think guys i want your feedback !!!

jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Abaas

I have switched for IF for 2 weeks till now...i buikt the fasting gradualky till i reached 16 hr with 8 hr feeding window...and I dont follow a fixed window I just eat two big meals one befor training with 2hr and the 2nd 2 hour before sleeping

 

I choosed to train in feeding window because when i tried to train fasted i felt like shit and my workout suffer....the best thing that i can do is to do some low intensity cardio

Now iam 90 kg with about 15% body fat and 182 cm tall..my goal is to lower my body fat% more may till i weigh 85 kg

Currently iam eating 2000cal daily

170 gm protein 160 gm carb and 64 gm fat so its kind a balanced split with 35% carb 35% protein 30%fat

My workout routine is 3days aweek upper/lower body split with no or too little cardio

If i want to accelerate fat loss should i lower my fat further or carb...cuz i feel that carbs lead to more satiety and energy during training but fat dose not meek feel satified neither give me ton of energy i can go to low as 40 gm fat perday but this will make the diet less flexible simply becauz fat in everywhere and i love follow IF it fit my macro cause its easy and sustainable for me and i make sure 80% of my cal are high quality foody and the rest cal from whatever i want to eat or drink

Fat or carb at the end it wont matter as the result the same which is calorie reduction so i am thinking to give up more fat as it has little impact on my mood and energy unlike carbs

So what do u think guys i want your feedback !!!

Ahmed,

 

Nutrition plans, whether you follow IF or something else, is about adaptation. There is no one set macro portion balance and calorie intake level that works for all. You need to adapt your macro portions, calorie intake, and nutrition plan to your individual needs. If more carbs help fuel your workouts better and keep your moods stable, then increase the carb amounts. If you are using IF to also get lean, then you need to identify your target daily caloric goal (as you have done) and subtract out either some protein and/or fats to make up for the increase in carbs.

 

Listen to your body and track your results in the mirror. Only these 2 things will guide you as to if your nutrition plan and workout routine are producing results. The only advice I can offer is to keep the macros 100% nutritious all the time. As you probably know, I am not a beliver nor a fan of IIFYM. However, if IIFYM combined with IF is working for YOU, then more power to you.

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
Abaas
Abaas g ahmed abas
108 Post(s)
108 Post(s) Gender: Male Goal: Gain Muscle Date Joined: April 4, 2015
Posted

Thanks john for the info

I understand that when it comes to lose fat the priority is for cloeries in vs calories out then after that to the macros break down

 

As u said iam using IF to lean down as its the most practical and enjoyable way for me to spend calories as i find my body reapone more big satisfying meals and better response to carb

 

I was suffering from meal frequency that was unsuitable for my life style and for my digestive system and energy and hunger control

 

About if it fit your macro thing i think it has a physicological impact on me cause iam able to fit avery small portion of certain food that i crave (juat 10 or20% of my total calories) to prevent me from cheating

 

But i have some questions about IF protocol that i hope u could help me with

 

Is it ok to not follow the same eat window or the same number of fasting hours...would it be still effective?

 

Also if iam not able to lift while fasting cuz of low energy...do i still haveing the same fat burn benefits of fasting or not?

 

What i can do to stimulate my CNS and body for aggresive workout instead of preworkouts

My favourite preworkout in NO Xplode and it really help me with gainz but the problem is I usually train at night and the preworkout affect my sleep badly and sometimes give me a headache(may be due to the increase in blood pressure)

 

So what i can do give me more focus and aggresivness at the gym without the drawbacks?

jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Abaas

Thanks john for the info

I understand that when it comes to lose fat the priority is for cloeries in vs calories out then after that to the macros break down

 

As u said iam using IF to lean down as its the most practical and enjoyable way for me to spend calories as i find my body reapone more big satisfying meals and better response to carb

 

I was suffering from meal frequency that was unsuitable for my life style and for my digestive system and energy and hunger control

 

About if it fit your macro thing i think it has a physicological impact on me cause iam able to fit avery small portion of certain food that i crave (juat 10 or20% of my total calories) to prevent me from cheating

 

But i have some questions about IF protocol that i hope u could help me with

 

Is it ok to not follow the same eat window or the same number of fasting hours...would it be still effective?

 

Also if iam not able to lift while fasting cuz of low energy...do i still haveing the same fat burn benefits of fasting or not?

 

What i can do to stimulate my CNS and body for aggresive workout instead of preworkouts

My favourite preworkout in NO Xplode and it really help me with gainz but the problem is I usually train at night and the preworkout affect my sleep badly and sometimes give me a headache(may be due to the increase in blood pressure)

 

So what i can do give me more focus and aggresivness at the gym without the drawbacks?

Ahmed,

 

To answer some of your questions:

 

1) Feeding Window - The length of your feeding window is up to you. However, you must have at least a 12 hour fast to get the maximum benefits of the GH and insulin manipulation provided by fasting. The longer you fast past 12 hours - 14,16, etc - the more GH that is released and the more fat you will burn. You can try alternating the feeding windows you use just as long as you fast at least 12 hours. If you fast less than 12, IF will work but will be more limited as GH is only released when there is no insulin and glucose in your bloodstream (like when you sleep) and shorter fasts leave less time for GH to do its thing.

 

2) IF Protocols - Besides the 8:16 daily fast like I do, you can do a 5:2 protocol. Here you eat normally with no feeding window for 5 days and then for 2 days per week you only eat 500 calories total for the day. The days you choose are up to you out of the 7 per week. The other protocol is eat-fast-eat. Here you eat normally with no feeding window for one day, fast the entire next day, then eat normal again, then fast the following day. You do this over the 7 days of each week.

 

3) Fasted training is VERY hard to do. Some people, like me, who genetically are very good at using fat as fuel will have less difficulty than someone not "wired" this way. I, however, don't train fasted as it affects me like it does you and I occassionally train fasted when I feel like it. I only eat 2 big meals in my 8 hour feeding window - my first meal when I break the fast and a meal right after I workout. I do have a whey protein shake in whole milk and some BCAA caps and a small bowl of raw veggies as a pre-workout. I have the same whey and whole milk shake with BCAA caps post workout as well.

 

4) I don't use, endorse, nor like pre-workouts. For me, the only thing I use when I need a CNS "kick" or need some extra energy is coconut oil and Vietnamese green tea. I use coconut oil with my post work out meal as the liver will store it as an immediate energy source to be used when your glucose is low due to low/moderate carb nutrition plans. The green tea I have with my first meal. I occassionally have it pre-workout but I have found fueling up on carbs and coconut oil with my post-workout meal and getting a good nights sleep has me energized for my workouts.

 

Caffeine is an interesting compound. Some people are more sensitive to it than others and some clear it from their system faster than others. Using any pre-workout will have caffeine in it. Using it at night can exacerbate sleep issues but also working out at night revs the body up as well. It can take a good 2 hours or more for you to calm down enough to be able to sleep. There really are no ways to turbo charge your CNS without some drawbacks. You need to find something that works with your body chemistry and/or try to give yourself enough time post-workout before you go to sleep.

 

 

John

 

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
Abaas
Abaas g ahmed abas
108 Post(s)
108 Post(s) Gender: Male Goal: Gain Muscle Date Joined: April 4, 2015
Posted

Last night I waited 5 hours and still had a very bad quality sleep the cns stimulation was insanesurprised May be because i was off No Xplode for a while so its effect was doubled

muscular strength
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