Lean Gains using Intermittent Fasting

[Gazroth]

Hi everyone.

Ive decided to post this log here as its easier to follow than in a blog.

i have been running a mass gain for the past 8 weeks where i have put on around 4 kg in weight. My waistline and bodyfat% has stayed roughly the same.

I have increase the weights i lift and my bodyparts have grown thus (approximates):

Shoulders: 1 inch
Chest: 1 inch
Arms:1 inch (unflexed).
Thigh: Half inch
Forearm: Threequarter inch.
Waist: put on quarter inch.

I have made good gains but i was unhappy as i was stuffing myself every few hours, my bowels were playing merry hell and i was rapidly losing friends as i gassed them out.

So i decided it was time for a change and here it is:

A week or so ago Josh posted a link to an article on intermitten fasting. I must admit i was sceptical at first so did some research into it and i have to say it really got me thinking. At times in the past i have gone through periods where i didnt feel like eating, especially in the morning, but made myself eat six meals a day as i had been force fed bull**** about how it keeps your blood sugar levels stable and how it combats catabolism (i do have references but will have to look them up).

To that end i am following this IF diet:

I will fast for 16 hours and eat for 8 hours a day.

My eating window will be 12 - 8 pm, and fast from 8pm - 1159 am.

I will cycle my carbs, eating a high starchy carb diet (3500 cals) on my training days and eating a lower fibrous carb diet (2500 cals) on my off days.

I intend to train in a fasted state at 1030 am and will take 10 g of BCAA 15 mins prior to the workout to feed my muscles.

My first meal will be approximately 50% of my total calroies, i will then eat twice more within the 8 hour period ensuring my last meal contains egg or cottage cheese with fibrous carbs to give me a slow release protein.

I will eat above 300 g of protein a day to help hold off hunger.

I will eat MANs portions, instead of these sissy portions i have been eating. Often after eating one of my 6 meals, i think...is this it and i generally want more.

I will see how this goes. I have posted this before in my blog but get lost within the whole blog world and i find it more difficult to track things in there.

Cheers

gaz

[CTP]

How you getting on Gaz? Gains coming on nicely? Hows IF treating you?

[JoshLarge]

As far as im aware thats not strictly intermittent fasting, you should be fasting from say 11pm till 3pm ish, then have 3meals all like 2-3hours apart containing all your calories.
It looks like a sort of IF so should still work, will be interesting to see how it works out for yourself!

Ill be following your progress so best of luck!

[Gazroth]

I have not posted for a few weeks as i have been mega busy and have been out and about without the use of the tinternet.

Josh, my timings are pretty much what you have quoted only 3 hrs in advance (11 pm - 3 pm is the same as 8 pm to midday). My timings just happen to suit my lifestyle. When i get back to the UK i will train 12 - 1 pm eat around 1 pm first meal and last meal at 9 pm (still an 8 hour eating window - split into 3 meals).

Training is initiated on an empty stomach and after ingestion of 10 g BCAA. This "pre-workout" meal is not counted towards the feeding phase. Technically, training is not completely fasted as that would be detrimental. The pre-workout protein intake, with its stimulatory effect on protein synthesis and metabolism, is a crucial compromise to optimize results. The 8-hour feeding phase starts with the post-workout meal.

Here are some key points i have picked up for the IF diet (an extract of what i have been reading):

* No calories are to be ingested during the fasted phase, though coffee, calorie free sweeteners, diet soda and sugar free gum are ok (even though they might contain trace amount of calories). A tiny splash of milk in your coffee won’t affect anything either (½-1 teaspoon of milk per cup at the most - use sparingly and sensibly if you drink a lot of coffee). Neither will sugar free gum in moderation (~20 g).

* The fast is the perfect time to be productive and get things done. Don’t sit around, get bored and brood about food.

* Meal frequency during the feeding phase is irrelevant. However, most people prefer three meals.

* The majority of the daily calorie intake is consumed in the post-workout period. Since i am doing fasted training, 99% of my calories are classed as post workout.

* The feeding window should be kept somewhat constant due to the hormonal entrainment of meal patterns. Apparently we tend to get hungry when we're used to eating and maintaining a regular pattern makes diet adherence easier. If you're used to breaking the fast at 12-2 PM and ending it at 8-10 PM, then try to maintain that pattern every day.

* On rest days, meal one should ideally be the largest meal. A good rule of thumb is to make meal one on rest days at least 35-40% of your daily calorie intake. This meal should be very high in protein.

* Macronutrients and calorie intakes are always cycled through the week. The specifics depends on the ultimate goal: fat loss, muscle gain or bodyrecomposition. Generally speaking, carbs and total calorie intake is highest on training days. On rest days, carbs are lower and fat is higher. Protein is kept high on all days.

Well i have been on this diet now for 3 weeks-ish and i feel great. Im not hungry in the mornings and my workouts have not suffered a bit, in fact i am getting stronger.

Im here in the mass gaining blog but i have actually lost 1.1 kg over the last 2.5 weeks. I either need to up my calorie levels or change to a cut. I will decide on friday when i next weigh myself.

the meal sizes i am eating are great. it really feels like im feeding. On training days my first carb re-feed sees me eating 1600 cals in one sitting!! Followed 3 hrs later by 960 cals and i finish off with a 640 cal meal an hour before bed. needless to say i dont ever really feel hungry. I am also finding that i can eat pretty much what i want. If i want a burger on a bun after my training, thats exactly what i will have along with some low fat ice cream.

All in all im one happy bunny eating like this and i certainly find it easy to stick to.

More updates to follow.

Gaz

[JoshLarge]

Sounds like your getting on with it well mate!

[Gazroth]

Training has gone really well so far. I changed my diet to IF half way through my current training cycle and to be honest i have seen the same steady growth in strength.

In the last 2 weeks i have put 10 kg on my squat and deadlift. I am now doing 160 kg deadlifts for 4 sets of 5 reps. My chest is a little weak but i am coming back from a long shoulder injury. As a result im staying away from barbell bench press, using dumbells instead (currently pressing 45 kg dumbells for 4 sets of 5 reps - looking to go to 50 kg dumbells in the next 2 weeks).

My training is based on a double progression cycle where i use a 5-8 rep range, attempting to add a rep to each set per exercise. i.e for dumbell press i did 4 sets of 5 for 45 kg DB's. The next time i do dumbell press i will do 4 sets of 6 reps and so on until i get to 8 reps in all 4 sets comfortably. i will then up the weight and drop back down to 5 reps per set. This is not the quickest way to up the weight nor is it the most dynamic of methods but i find it works well for me and im getting older now (wrong side of 30) and i need to maintain my physical health as best i can.

I have broken down my diet which is cycled between training and rest days:

training days (3200 cal)

Meal 1 1200

Calories: 1920
Protein: 147g
Carb: 243g
Fat: 43g

This is my post workout meal and i will eat what i wish to meet these macro levels (if this means pizza and ice cream then so be it).

Meal 2 1600

Calories: 640
Protein: 49g
Carb: 81g
Fat: 15g

Meal 3 1930

Calories: 640
Protein: 49g
Carbs: 81g
Fat: 15g

Rest days (2200 cal)

Meal 1 1200

Calories: 880
Protein: 114g
Carb: 40g
Fat: 30g

Meal 2 1600

Calories: 660
Protein: 85.5g
Carb: 30g
Fat: 22g

Meal 3 1930

Calories: 660
Protein: 85.5g
Carbs: 30g
Fat: 22g

The carbs on my rest days come from fruit and veg with protein coming from fattier sources to help meet the higher fat levels without eating too many nuts and oil (not a huge fan).

Im going to stay on this diet for a few weeks and just monitor my progress. I will alter the macro's accordingly dependant on the results.

Regards

Gaz