Author Topic: IF, Meal Frequency, Meal Timing and Training  (Read 2329 times)

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Coges

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IF, Meal Frequency, Meal Timing and Training
« on: March 02, 2016, 10:42:31 pm »
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It seems like a few of us on here use IF as an eating structure. Thought it would be worthwhile to share what works best for you.I'm definitely interested to see what has worked for you best, even if you don't currently do it.  Things like:

When do you train? How does that affect your IF?
Different eating on training days vs rest days?
How long do you fast for?
How many meals do you eat?
What's the break up of your meals? I.e. do you carb backload, etc.

For me I usually train very early and am in the gym by 5.15am. I sip 15gs of BCAAs during and post w/o. First meal is around 2pm which means I've fasted for around 16-18 hours. At the moment I'm just making sure I get all my food in during that period which will generally be 3 meals fairly equally broken up. On rest days I sometimes drop the carbs from the first and/or second meal.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Dreyth

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Re: IF, Meal Frequency, Meal Timing and Training
« Reply #1 on: March 02, 2016, 11:53:57 pm »
+2
Before i had my current job where i get out at 6:30 and lift at 7:00, i did IF a ton. Once i got over the mental block of "ugh i havent eaten, im going to perform worse" i realized i actually lift slightly better fasted. Almost never demotivated or lazy. Sometimes when you eat in the day though, you could crash right before lifting depending on what you ate, how much you ate, and when you ate. IF took all those factors out: i never crashed before lifting.

I lifted at 5 or 6, and ate at 6 or 7 until midnight. Loved it. I'd be stuffed at night. Sometimes i wouldnt even be able to fill my stomach to a 500 deficit even.

Overall it saved me lunch money (i'd wait till i was home to have my mom's cooking heheh), made my workouts consistent in terms of the energy i had going in, and put me to bed on a full stomach.

Those were enough benefits to me even if all the research supporting its fat burning/muscle sparing effects to be no better than a regular plain old caloric deficit.
I'm LAKERS from The Vertical Summit

gukl

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Re: IF, Meal Frequency, Meal Timing and Training
« Reply #2 on: March 03, 2016, 05:30:59 am »
+1
I love IF (totally with you on saving lunch money dreyth haha). It's just super convenient, although I have altered how I do it now.

At one point I'd fast till I train - typically till like 4-5pm then begin binging after this. If I was home maybe I'd start eating at 2-3pm. I generally ramp up carbs on training days, don't count anything though.

I now decided I do better with a little food in me before training, especially now I started cardio...so sometimes from as early as 12am I'll have granola and yoghurt or if I leave it real close to training a protein/dextrose shake and a banana or something.

I have considered training early now I can and the gym is much quieter, so I may switch to what you (coges) are doing.

I eat 2-3 meals maybe, lots of snacking though...very IIFYM really. Withoit counting macros. But I'm still lean so meh.

One of the best things for me is the mental benefits - I can fast all day not have to think about food and get work done with great mental focus. meanwhile everyone else has breakfast, gets a bit foggy as it settles....then they have 2-3 hours and theyre thinking about lunch...then they're away for an hour, have a early afternoon slump, before starting to complain about how hungry they are at 4pm. Then they go home having eaten over half their daily macros whilst I'm not hungry, got more work done, and now have an evening of eating pretty much whatever I want  ;D


Dreyth

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Re: IF, Meal Frequency, Meal Timing and Training
« Reply #3 on: March 03, 2016, 09:59:01 am »
+1
I eat 2-3 meals maybe, lots of snacking though...very IIFYM really. Withoit counting macros. But I'm still lean so meh.

Pretty much what I do. I just aim for target calories and 150g of protein. Let the rest fall where it may.
I'm LAKERS from The Vertical Summit

Kingfish

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Re: IF, Meal Frequency, Meal Timing and Training
« Reply #4 on: March 03, 2016, 10:07:01 am »
+2
no morning breakfast.

2 full meals a day after workouts. 1:3 carb protein. rice.grilled salmon.chicken.pork.greens.

1:2 carb protein on bulking and heavy volume training. more eggs on bulking.





5'10" | 208lbs | 38 yrs
reach - 7'8" (92") |paused full squat - 495x1| standing VJ - 40"|

That which that does not kill us, makes us stronger.
- Friedrich Nietzsche

Daily Squats Day 1 - Aug 30, 2011 and still going.

ghettoracer

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Re: IF, Meal Frequency, Meal Timing and Training
« Reply #5 on: March 27, 2016, 02:24:30 pm »
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hi guys, what doe "IF" mean in this thread?  thanks.
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

LBSS

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Re: IF, Meal Frequency, Meal Timing and Training
« Reply #6 on: March 27, 2016, 04:01:51 pm »
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intermittent fasting.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses