So I've decided to try intermitten fasting as a way to lose fat without losing muscle. It seems to fit in very well with my college schedule. What i'm wondering is if i should keep the macros i have for a regular meal plan or if there should be any changes. I noticed that I was extremely hungry after my workout and i probably overdid the carbs and fat a bit. Also, most intermitten fasting plans have workouts 3 days a week but i would like to do 5-6, because i enjoy it. If anyone has any experience with intermittent fasting or has any advice on macros during it, that would be much appreciated.
For those wondering, my macros are around 50g fat, 150g carb, 230g protein. I try to hit near those numbers but its a bit difficult to get exact with the college cafeteria and dorm life style. Thanks for the help guys!

So I've decided to try intermitten fasting as a way to lose fat without losing muscle. It seems to fit in very well with my college schedule. What i'm wondering is if i should keep the macros i have for a regular meal plan or if there should be any changes. I noticed that I was extremely hungry after my workout and i probably overdid the carbs and fat a bit. Also, most intermitten fasting plans have workouts 3 days a week but i would like to do 5-6, because i enjoy it. If anyone has any experience with intermittent fasting or has any advice on macros during it, that would be much appreciated.
For those wondering, my macros are around 50g fat, 150g carb, 230g protein. I try to hit near those numbers but its a bit difficult to get exact with the college cafeteria and dorm life style. Thanks for the help guys!

Austin,

 

I have been doing IF for about 8 months or so now and it has worked phenomenally for me so far. I do the 16:8 protocol - eat in an 8 hour feeding window and fast for 16 hours. The key thing with IF is it is not a diet or a meal plan but rather an eating protocol. You must still eat your total amount of macros and calories from only wholesome, nutritious, non-processed sources. The difference is you are eating them within 8 hours instead of 12 or more like most eating protocols. You don't have to worry about eating every 2 hours or eating many small meals. You just need to eat as many meals as fills your macros and calories for the day. You want to eat your biggest meal after your workouts. So for carbs, eat the majority of your carbs with your post-workout meal. You can train as often as you want with IF just make sure to stick to your meal plan.

 

Some people doing IF train fasted meaning on an empty stomach. They take some tea or coffee and about 3-5grams of BCAAs (Branch Chain Amino Acids) to burn fat while saving muscle. This method is not for everyone as it is quite hard getting used to running on fat but it is the fastest way to burn body fat with IF. I am doing my training with either 1 or 2 meals in me before I train. My breakfast has carbs but my lunch does not (if I eat 2 meals before I work out) and my breakfast has carbs and my post-workout lunch has carbs but my dinner does not (if I eat 1 meal before I workout). IF is awesome and naturally manipulates your insulin and growth hormone levels in your favor. The key is a rock solid nutrition plan - no sugars, junk food, alcohol - and consistent training and rest :-)

 

John

Keep us posted on how you find intermittent fasting. I personally do not agree with it as a tool for fat loss but in some cases I've heard good results.

Just an update for those who care, and a question. I've seen that coffee is a good way to curbe your appetite in the morning and, call me less of a man if you want, I'm not a big fan of coffee without creamer. My question is, will coffee with artificial sugar, 15 calorie creamer with 0 sugar/fat spike insulin? I don't want it if it defeats the purpose of the lifestyle change.


I've done IF for 11 days now and the fast has not been that hard! I feel good because I know that I am doing something different and hopefully I will see results. Obviously 11 days is not enought time to see results but looking forwared to it helps with outlook and intensity when training. The only downside is I have noticed a bit of a difference in how long it takes for me to recover from a workout. I'll probably need to take rest days more often. Thanks for the help guys!

Just an update for those who care, and a question. I've seen that coffee is a good way to curbe your appetite in the morning and, call me less of a man if you want, I'm not a big fan of coffee without creamer. My question is, will coffee with artificial sugar, 15 calorie creamer with 0 sugar/fat spike insulin? I don't want it if it defeats the purpose of the lifestyle change.


I've done IF for 11 days now and the fast has not been that hard! I feel good because I know that I am doing something different and hopefully I will see results. Obviously 11 days is not enought time to see results but looking forwared to it helps with outlook and intensity when training. The only downside is I have noticed a bit of a difference in how long it takes for me to recover from a workout. I'll probably need to take rest days more often. Thanks for the help guys!

Austin,

 

I have been doing IF for about 8 months or so now and it has worked phenomenally for me so far. I do the 16:8 protocol - eat in an 8 hour feeding window and fast for 16 hours. The key thing with IF is it is not a diet or a meal plan but rather an eating protocol. You must still eat your total amount of macros and calories from only wholesome, nutritious, non-processed sources. The difference is you are eating them within 8 hours instead of 12 or more like most eating protocols. You don't have to worry about eating every 2 hours or eating many small meals. You just need to eat as many meals as fills your macros and calories for the day. You want to eat your biggest meal after your workouts. So for carbs, eat the majority of your carbs with your post-workout meal. You can train as often as you want with IF just make sure to stick to your meal plan.

 

Some people doing IF train fasted meaning on an empty stomach. They take some tea or coffee and about 3-5grams of BCAAs (Branch Chain Amino Acids) to burn fat while saving muscle. This method is not for everyone as it is quite hard getting used to running on fat but it is the fastest way to burn body fat with IF. I am doing my training with either 1 or 2 meals in me before I train. My breakfast has carbs but my lunch does not (if I eat 2 meals before I work out) and my breakfast has carbs and my post-workout lunch has carbs but my dinner does not (if I eat 1 meal before I workout). IF is awesome and naturally manipulates your insulin and growth hormone levels in your favor. The key is a rock solid nutrition plan - no sugars, junk food, alcohol - and consistent training and rest :-)

 

John