Hi all,
Started the IF today again and going to see how it goes, remember using it well during my weight loss challenge. Im a bit rusty on the details but recall
@Arterial Dan in particular being clued up.
Basically going to try and eat no later than 10pm at night and nothing in the morning until midday.
Yea, it's pretty simple mate.
Keep an 8 hour eating window. (You'll know it's getting really effective when you struggle with this - when you're hungry is when you're losing fat the fastest).
You can stick to that everyday, or change it to suit you depending on your social life. (but it's easier when you keep consistent hours due to hunger hormones such as Ghrelin)
So first meal at 2pm, last meal at 10pm.
Move the hours around to suit you. If you don't get up until 2pm and don't sleep until 6am, then change it.
I've used all different variations of it.
e.g. increase calories by half on a Saturday, to allow for some cheat meals or beer. Halve calories on a Sunday to make up for it (protein/veg only)
or
e.g. weekdays 8 hour eating windows, weekends 4 hour eating windows
or
e.g. don't eat all day until 9pm, then eat all meals at 9pm.
There are a multitude of ways you can do it.
Only thing I would say is to make sure to keep some T3 in, because your thyroid can drop off, so you want to keep the hormone artificially elevated
If you want even faster results, then combine it with the Keto diet.
If you want the fastest results possible, then combine it with the galeniko diet.
This will however mean weights and cardio would be fasted. No protein afterwards. Is this going to be detrimental? I could time the session so that the fasting ends after my workout
I seem to recall also that BCAAs were okay to take, can someone recommend a good one. Last question, Am I right in assuming that even diet drinks are a no no during the fasting period, diet coke for example
No fasted cardio is never detrimental.
I take BCAA during fasted cardio and fasted weights (taking BCAA won't break the fast - the main reason I do this is because it seems to stop me going hypo.
I used to hypo all the time before, never have since I began using BCAA.
I find the Optimum Nutrition Amino Energy is the best - blueberry flavour.
If you want one without caffeine, then Scivation Xtend is good - not gone on the watermelon flavour myself, but the strawberry is alrite, not tried the others.
If you want faster results, then take an ECA or YCA pre-fasted cardio. And 20mcg Clen afterward (no need to increase past this).
Assuming you're not separating the cardio, then take the YCA stack before weights (make sure you're fasted, then cardio after, then take the 20mcg Clen when you're finished)
Personally, I lift better when fasted. It might take your body a week or 3 to adapt, but I'll bet you're the same.
When you're bodyfat is somewhere between 15% and 10%, you'll probably need to bring some carbs back in during the workout. So use an AIO.
In terms of DNP, I would only use it at the weekend.
It fucks up protein synthesis, so you're wasting your time using it during the week.
Here is the basic diet template I use:
Cook all meals for the week on Sunday while listening to a podcast, box them, put in fridge, takes an hour - free for the rest of the week Discipline = freedom.
Here are my staple meals
Staple 1: 400g Turkey Breast Mince (should be white, not red) 150g Boiled Brussel Sprouts (boil 'em longer, make em softer) Add 15-30g Mayo (or sesame oil) and some salt.
(Use this one to vary your fat/calorie intake)
Keto Staple 2: Sirloin steak - medium rare Pepper Sauce Onion
Keto Staple 3: Chinese Pork Chops Mixed pepper
Keto Snack 1 1 boiled egg in cup, microwave it for 50 secs add 1 tablespoon mayo and some salt
Keto Snack 2 15g Almonds
Keto Snack 3 Feta Cheese
Keto Dessert 1 2 scoops Muscle Mouse Protein Powder and 150-300ml skim milk Mix Leave in fridge for 5 mins
Keto Dessert 2 Quark from the Polish shop Add Walden Farms syrup and frozen blueberries Add extra cinnamon
Keto Dessert 3 Greek yoghurt Frozen mixed berries
If you're doing TKD: Use an AIO such as Musclefuel Anabolic intra workout, 1 to 3 scoops depending on your requirements.
Job done
