Post: #201

Be warned, if you skip breakfast and have a rough stressful morning cortisol levels will spike and you will end up burning muscle over time. I think physiologically forsaking Dinner is a better bet because the immune system in your gut can recharge fully at night without having to digest any recent meals.

Post: #202

(03-09-2015 11:41 AM)GlockTrigga Wrote:  Be warned, if you skip breakfast and have a rough stressful morning cortisol levels will spike and you will end up burning muscle over time. I think physiologically forsaking Dinner is a better bet because the immune system in your gut can recharge fully at night without having to digest any recent meals.

That all sounds very bro science-y. Care to back up those claims with some links?

Post: #203

I had results with IF but probably took it too far. Since then I've been leaning out slowly while eating more frequent meals. It's not rocket science to get protein in at every meal and have carbs with fats (which works well for me).

If any of you guys start experiencing symptoms of adrenal fatigue then it's a good idea to stop fasting. While it is tempting to just plow on ahead and try to keep getting leaner it's just not worth it. I had it bad enough to where I had to sleep like 11-14 hours a night, had near-constant anxiety, and couldn't seem to muster up the energy for anything without using a lot of caffeine and nicotine to get going.

The documentary "I want to look like that guy" that Spike posted has a good example of this, when the subject of the film goes on a cutting routine while lifting and tries to lean out. Even though he's not technically doing IF, that kind of calorie restriction is going to mess with your energy levels and hormones. IF works for some, but it's not for everybody.

Post: #204

Hades, i'm assuming you worked out with 10g of bcaa's in your system AND you were cycling your macs (macro nutrients) excluding protein. Protein should always be high. This was happening because you were eating way below your maintence calories. Most ppl have MORE energy through-out the day in a fasted state.


If fasting for a cut, its critical you know your body's maintence calories. How else do you know how much to eat?


Check out lyle mcdonalds and alan arogon's write-up concerning IF. Another great source, eat stop eat by Brad Pilon.

Post: #205

From reading stuff like 'the warrior diet' I believe we're naturally evolved to eat one big meal a day in the evening when we're hungriest, and snack on things throughout the day.
It wasn't as strict as the intermittent fasts I've seen here, as you can eat fruits, maybe a salad or vegetables during the day along with water, coffee. I was also juicing during the 'fasting' stage. Hunger was never an issue. actually its more of a 'detoxing' stage. I think it explains in the Warrior Diet that your body works overnight to detox your body, and if you carry on eating food high in antioxidants, like fruit, you can extend this detoxing stage into the late morning/afternoon.

It also talks about Roman warriors had to do 'IF' out of neccesity. They would have to march/fight and set up camp all day, it wasn't until the evening that they could relax and have a large meal. If they ate huge meals during the day, it would slow them down, also good sources of protein were harder to find. They would have to snack on crackers throughout the day.

I'm trying to put on weight now, so I'm having to stuff myself several times a day and I'm finding it much harder than IF, which just felt normal and I had more energy.

Post: #206

-delete-

Post: #207

(03-09-2015 02:02 PM)s3k Wrote:  Hades, i'm assuming you worked out with 10g of bcaa's in your system AND you were cycling your macs (macro nutrients) excluding protein. Protein should always be high. This was happening because you were eating way below your maintence calories. Most ppl have MORE energy through-out the day in a fasted state.


If fasting for a cut, its critical you know your body's maintence calories. How else do you know how much to eat?


Check out lyle mcdonalds and alan arogon's write-up concerning IF. Another great source, eat stop eat by Brad Pilon.

I'm not saying IF doesn't work, it does, I am saying that if you get problems while doing IF, stop.

Personally I don't think IF is all that optimal for people with active lifestyles or lifters. It's hard enough to get sufficient protein in a day when you make an effort to restrict how many meals you eat in a week.

Post: #208

http://johnwelbourn.powerathletehq.com/2...-football/

Post: #209

Been doing IF for a month now, hard to say how much its helped whether im on it or not. Have seen some improvements but drinking on the weekend would not help.

Reason im continuing with it is mainly because if im not eating until 12pm, it allows me a good solid block of time to focus on something without interrupting it with eating.

Its worth trying for anyone who hasnt, after a few days going from 8pm to 12pm without eating becomes easy.

Post: #210

Been doing it for a year now and its been a great choice for me. I lost s few pounds instantly while my performance in the gym has not dropped but steadily increased, and it also saves time in the morning so I can do other stuff. I found that overall I just feel better and also recover from colds quicker. Drinking on the weekends is still ok for me.

Post: #211

IMHO first thing you gotta do is to see if your body can process 2000 calories in one go (1 meal).

I cant , I get the runs , so this is not for me.

Also factor in the GI index too , a slow digesting meal and a fast digesting one puts different loads on your digestive system.

My digestive system is pretty weaksauce so i dont wanna overload/ overstress it ...

PS. I personally do the Olympic trainee protein intake method of 1/2 of your protein needs within 30 mins of finishing training,

and then the rest up to 2 hours after training (a proper meal , like pasta or a homecooked meal)

Post: #212

I've been intermittent fasting for six and a half months. I've lost 10 pounds down from 188 to 178. My weight room strength has remained the same. One noticeable difference has been on bike rides which I do 2-3 times per week. My endurance and hill climbing strength has definitely improved. Hills that were once a challenge are now much easier. One day I thought "why do I feel consistently stronger when these hills used to kick my ass?" Then it dawned on me that I'm pushing less weight up the hill. Also, the same applies to pull ups. I'm able to squeeze out 2-3 more reps at the end of a set.

Post: #213

I keep being impressed with IF. Combination of my Cross Trainings (started at January) and IF (started at February) made me going down from 162 to 151 pounds (I am 5'8). And my gym results improved too, which had to be expected, since as a skinny fat guy I basically started from the bottom.

Even on recent trip to Lviv I was able to make a full 16-hours fast a few times, which in combination with a lot of walking and a few workouts made me lose a little bit more weight.

Going to office or not, IF goes without any issues for me... but even then all people around me thinks it's some type of broscience. I work in mostly male environment and basically everyone there thinks I am crazy doing something like it. Doesn't matter if it's guys who are trying to take care of their body or just guys who just complains that they are getting fatter.

Only downside is that, being negative and analytical person I am, I hate the fact that I lost so many years doing nothing (I am 35). Oh well.

Post: #214

I am doing probably something extreme in regards to IF for the last couple of month after I came back after my binge in Philippines. I do IF with keto (SKD) and one full 36 hour fast per week.

Five time per week I do CrossFit in the morning at 6am. In our gym programming is done is a way we do some heavy lifting first and then smash a conditioning workout in 15-25 min.

I take 5gr BCAA and do it fasted. Then have breakfast when I am back home.

My main diet is strict standard keto. I don't even have much veggies. Maybe half a cucumber or the whole cucumber per day. The rest is meat, chicken, fish or seafood. Just a steak or grilled salmon, that's all.

To hit enough calories so I don't crush I have olive oil shots. I literally have a shortglass in the office and I do half a shot of olive oil twice a day.

I have my last meal at 3 or 4pm and then fast till the next morning post-workout breakfast.

I don't eat on Sundays. After 3 or 4pm meal on Saturday I stop eating till Monday morning and hit the gym on Monday morning fasted. I get the best performance on metabolic conditioning workouts after that.

I am getting very lean doing it but still want leaner

Recently I added a Maui Thai class at 7pm after work a couple of time a week (fasted since 3pm and I don't eat after).

I see how far I can take it. So far my energy levels only improve. I feel more alive every day.

I'm 38, BTW, 160lbs and 5'10"

Post: #215

-increase your bcaa's to 10g.
-change olive oil to flaxseed oil (drink water after)
-track your lean body mass to be sure ypur only losing fat and not muscle. 36 hour fast is fine and not extreme. Keto means no carbs and thats fine too as long as its in moderation. A lot of people get confused and think in terms of daily deficits and not weekly deficits.
-I would add sone type of leafy veggie to your diet as well. Will hold the food in ypur system for MUCH longer.
- I've fasted for 3 days straight (wanted to break out of the 6-7% body fat range) and had plenty of energy even after so i know what you mean on having energy.

Post: #216

(05-07-2015 12:35 PM)s3k Wrote:  -increase your bcaa's to 10g.
-change olive oil to flaxseed oil (drink water after)
-track your lean body mass to be sure ypur only losing fat and not muscle. 36 hour fast is fine and not extreme. Keto means no carbs and thats fine too as long as its in moderation. A lot of people get confused and think in terms of daily deficits and not weekly deficits.
-I would add sone type of leafy veggie to your diet as well. Will hold the food in ypur system for MUCH longer.
- I've fasted for 3 days straight (wanted to break out of the 6-7% body fat range) and had plenty of energy even after so i know what you mean on having energy.

Solid tips. Thanks, man.

I am not sure about 10gr BCAA. Even 5 gram gives me weird rashes every time I take it on an empty stomach. Maybe I just need to build tolerance to it. I tried different brands - same thing. Stick to Optimal Nutrition capsules for now.

I did DEXA scan and my body fat came around 11.5%. It gives a breakdown and my torso is very lean, sub 10% but my arse is fat, hahaha. So it totals at 11.5%.

Post: #217

(05-07-2015 06:41 PM)CaptainCrazy Wrote:  

(05-07-2015 12:35 PM)s3k Wrote:  -increase your bcaa's to 10g.
-change olive oil to flaxseed oil (drink water after)
-track your lean body mass to be sure ypur only losing fat and not muscle. 36 hour fast is fine and not extreme. Keto means no carbs and thats fine too as long as its in moderation. A lot of people get confused and think in terms of daily deficits and not weekly deficits.
-I would add sone type of leafy veggie to your diet as well. Will hold the food in ypur system for MUCH longer.
- I've fasted for 3 days straight (wanted to break out of the 6-7% body fat range) and had plenty of energy even after so i know what you mean on having energy.

Solid tips. Thanks, man.

I am not sure about 10gr BCAA. Even 5 gram gives me weird rashes every time I take it on an empty stomach. Maybe I just need to build tolerance to it. I tried different brands - same thing. Stick to Optimal Nutrition capsules for now.

I did DEXA scan and my body fat came around 11.5%. It gives a breakdown and my torso is very lean, sub 10% but my arse is fat, hahaha. So it totals at 11.5%.

http://www.mayoclinic.org/drugs-suppleme...b-20058788

BCAA supplements usually come with a high dose of B6 vitamin. The RDA for B6 is 1,3 and overdosing causes a whole set of problems. I personally get a bit of acne from BCAA powders so I usually stick to the one preworkout meal instead of working out fasted.

Post: #218

(05-08-2015 06:35 AM)Bilboswaggins Wrote:  

(05-07-2015 06:41 PM)CaptainCrazy Wrote:  

(05-07-2015 12:35 PM)s3k Wrote:  -increase your bcaa's to 10g.
-change olive oil to flaxseed oil (drink water after)
-track your lean body mass to be sure ypur only losing fat and not muscle. 36 hour fast is fine and not extreme. Keto means no carbs and thats fine too as long as its in moderation. A lot of people get confused and think in terms of daily deficits and not weekly deficits.
-I would add sone type of leafy veggie to your diet as well. Will hold the food in ypur system for MUCH longer.
- I've fasted for 3 days straight (wanted to break out of the 6-7% body fat range) and had plenty of energy even after so i know what you mean on having energy.

Solid tips. Thanks, man.

I am not sure about 10gr BCAA. Even 5 gram gives me weird rashes every time I take it on an empty stomach. Maybe I just need to build tolerance to it. I tried different brands - same thing. Stick to Optimal Nutrition capsules for now.

I did DEXA scan and my body fat came around 11.5%. It gives a breakdown and my torso is very lean, sub 10% but my arse is fat, hahaha. So it totals at 11.5%.

http://www.mayoclinic.org/drugs-suppleme...b-20058788

BCAA supplements usually come with a high dose of B6 vitamin. The RDA for B6 is 1,3 and overdosing causes a whole set of problems. I personally get a bit of acne from BCAA powders so I usually stick to the one preworkout meal instead of working out fasted.

Does the lion take pre-workout meal before going after gazelle?

Post: #219

Concerning branched chain amino acids or BCAA's, 10g are recommended working out fasted by martin berkhan, alan arogon, and lyle mcdonald. These 3 men are very well respected nutritionist with degrees. They are known to debunk fda bullshit almost weekly. I urge you to do your honework and research these dudes and bcaa's as well. The site posted above speaks more or les about b6. Moreover, the recommended dosage is for the usuall lazy ass that eats 24/7 and gets plenty of b6 and bcaa's in there diet.

With that said, if you can get through a workout with 5g of bcaa's than so be it. Do with what works for you. I am only sorting out all the b.s. for you saving you a few hours reading of what dosage of bcaa is better via clinical research. Martin berkhan does the best job of breaking down bcaa on his leangains.com site that i have ever read.

I'm concerned about ur rashes. I would assume u are allergic to something in it (never heard of someone getting rashes taking bcaa).

Your welcome!

Post: #220

http://m.allstarhealth.com/f/scivation-x...rmula).htm
this is the bcaa I have been taking for the past 3.5 years. Like yourself, I also workout fasted and actually prefer it.

sorry about double post. Wouldn't allow me to edit my post above.

Post: #221

(05-09-2015 05:03 AM)CaptainCrazy Wrote:  

(05-08-2015 06:35 AM)Bilboswaggins Wrote:  

(05-07-2015 06:41 PM)CaptainCrazy Wrote:  

(05-07-2015 12:35 PM)s3k Wrote:  -increase your bcaa's to 10g.
-change olive oil to flaxseed oil (drink water after)
-track your lean body mass to be sure ypur only losing fat and not muscle. 36 hour fast is fine and not extreme. Keto means no carbs and thats fine too as long as its in moderation. A lot of people get confused and think in terms of daily deficits and not weekly deficits.
-I would add sone type of leafy veggie to your diet as well. Will hold the food in ypur system for MUCH longer.
- I've fasted for 3 days straight (wanted to break out of the 6-7% body fat range) and had plenty of energy even after so i know what you mean on having energy.

Solid tips. Thanks, man.

I am not sure about 10gr BCAA. Even 5 gram gives me weird rashes every time I take it on an empty stomach. Maybe I just need to build tolerance to it. I tried different brands - same thing. Stick to Optimal Nutrition capsules for now.

I did DEXA scan and my body fat came around 11.5%. It gives a breakdown and my torso is very lean, sub 10% but my arse is fat, hahaha. So it totals at 11.5%.

http://www.mayoclinic.org/drugs-suppleme...b-20058788

BCAA supplements usually come with a high dose of B6 vitamin. The RDA for B6 is 1,3 and overdosing causes a whole set of problems. I personally get a bit of acne from BCAA powders so I usually stick to the one preworkout meal instead of working out fasted.

Does the lion take pre-workout meal before going after gazelle?

http://www.leangains.com/2009/12/pre-wor...olism.html

Pre-workout supplementation is actually a widely researched topic and having enough aminos in your bloodstream is necessary for an 'optimal' response to training. Anecdotally, while during cuts, I haven't seen a great deal of difference when going either fully fasted (without BCAA-s), but during bulking it makes a great deal of difference.

Post: #222

So bilbo, are you suggesting he take the bcaa's or not? I am suggesting he increase dosage to 10g. A couple threads ago you posted a fda site talking about too much b6 in bcaa's which i debunked. I got the feeling you were trying to sway him away from bcaa's and now your suggesting he take them "especially on a bulk" and yes that leangains site you posted is a goldmine concerning pre-workout supplementation. Martin basically took everyones idea (after he debunked the bs) and put it all in one post.

Post: #223

If you aren't getting any rashes or what have you from the BCAAs, then carry on taking it. But don't go work out fully fasted, take either 10g BCAAs or a have a small pre-workout meal (roughly 50g protein and 50g carbs as Martin suggests).

Post: #224

(05-11-2015 07:19 AM)Bilboswaggins Wrote:  If you aren't getting any rashes or what have you from the BCAAs, then carry on taking it. But don't go work out fully fasted, take either 10g BCAAs or a have a small pre-workout meal (roughly 50g protein and 50g carbs as Martin suggests).

50gr of carbs? I eat less carbs in a whole day.

Post: #225

By sticking to a paleo/keto style diet, it's nothing for me to subsist on 1500 or less calories per day. Fat and protein.

6ft tall, presently 247lbs, down from 263 in february.

Lifts are not suffering. People at work are noticing.