Leangains intermitten fasting and MMA Training

[JayHarper]

Just wondering if any of you guys are following the leangains methods of IF which involves a daily 16 hour fast/8 hour feed?

I've been doing the system for a while now and am enjoying it so far and basically just wanted a place to talk about how you're all getting on with your training while eating this way.

At the moment my average days are like so:

Sun - rest

Mon - Rest

Tues weights from 8am-9am
Drilling from 9:30-11:30
BJJ class from 12:00-13:30

Weds Drill from 8:30-10:30
Light weights session from 1100-1130
BJJ 1200-1330

Thurs

Drill 9-11 or 12
Sometimes nogi class 1200-1330

Friday
Weights 9-10
BJJ class 1200-1330

Saturday

BJJ 1200-1500

At the moment I;ve been doing all my morning training fasted until noon, at which point I have a shake of some sort. Then I'll get home and feed for the rest of the day. I've felt great this week, even if I missed the shake at noon. Have been supplementing with 10g BCAA every other hour to avoid muscle breakdown but apart from that I don;t have a solid meal until usually 2-3pm.

I'm still playing around with the system at the moment but enjoying it so far. It's so liberating not having to get up and mess around with breakfast and I don't feel so lethargic in the morning either.

[Asomni]

I have been doing somewhere between a 16/8 and 18/6 split with carb cycling. I have made some adjustments along the way, but love it. An interesting find is that now when I do AM training after eating the same preworkout meal I used to before fasted training, I feel like I have thanksgiving dinner in my gut. I puked my guts out and decided to stick with fasted or at very least next to nothing.

[lorenzodamarith]

I have been doing somewhere between a 16/8 and 18/6 split with carb cycling. I have made some adjustments along the way, but love it. An interesting find is that now when I do AM training after eating the same preworkout meal I used to before fasted training, I feel like I have thanksgiving dinner in my gut. I puked my guts out and decided to stick with fasted or at very least next to nothing.

hello

asomni, is this feeling due to metabolic changes, or due to stomach shrinkage (not enough room for the same meal)? not familiar with fasting method.

thanks

[neo2009]

I've been using a 16/8 schedule for some time (2 years) and i love it.
It's very convenient and it suits daily work very well.

I usually break the fast four hours before the training session, it allows me to eat a good number of calories without felling full when training. After the training, i have a large meal, and before going to bed, a protein shake mixed with grind flaxseed.

It works beautifully from losing weight, for body recomposition, or to maintain weight.
It's also very very convenient for anyone with a busy work schedule, and its the main reason i use it.

Its not so efficient for gaining weight, as its difficult to eat enough calories to sustain weight gain.

IF is not a magic formula, its all about total calories and the correct macros.
But its extremely convenient, very easy to follow and maintain in the long run ...

[Asomni]

I am currently trying to gain a little weight pack since my surgery and leangains IF has worked for me. As far as my experiences going back to fed training, it definitely isnt stomach shrinkage as my meals on the plan tend to be quite large. I would guess that it is more of a function of changing routine than anything else. If you normally train on cereal and switch one day to eggs and oatmeal there will be some adjustment period before it becomes normal to you.

[lorenzodamarith]

hello,

ah. mucho understando.

this form of fasting..... at what point in development would you recommend beginning?

hmmmm. not clear is that?

putting it another way, by example... coach jamieson says that his book is not for beginners, because the developmental needs of beginners to not require such specificity in order to improve.

with this in mind, is there a point at which (developmentally speaking) when one should "jump on" to this dietary method?

are there perhaps phases in development in which it should be avoided?

thanks

[Asomni]

There are a ton of different fasting protocols that you can follow. If you are wanting to ease into it you can gradually increase your time fasted over a period of time. If you normally eat breakfast at 8am push it back an hour every 2-3 days. I just dove in when I started. Some experience a rough couple of day transition, but I was fine with it. Just try it out. There isn't any benefit in slow progression though.

[lorenzodamarith]

hello,

asomni, sounds like a plan! before starting, going to have to do some reading (admittedly, nutrition is not a terribly familiar topic). thought about reading a couple of coach mcdonald's books. they seem to be well regarded.

figuring that fasting might be a waste if what is being eaten is essentially "crap".

thanks

[Asomni]

Yeah, Lyle has some really good stuff. You should also check out the online book that Berardi posted here on IF. It is interesting to read the experience of someone that was a big proponent of grazing.

[Futureisnow]

hello,

ah. mucho understando.

this form of fasting..... at what point in development would you recommend beginning?

hmmmm. not clear is that?

putting it another way, by example... coach jamieson says that his book is not for beginners, because the developmental needs of beginners to not require such specificity in order to improve.

with this in mind, is there a point at which (developmentally speaking) when one should "jump on" to this dietary method?

are there perhaps phases in development in which it should be avoided?

thanks

For a person with say 10 or more pounds fat to lose is not neccessary to use LG or IF to lose weight. Really all you need is a weekly deficit of 3500 cals to lose a pound of fat. About 500 cals a day. You can generally carry on your training with that, and just do
maintenance weights (high intensity, low volume) a few times a week.
Complicating it with fasted training (mostly unproven) and readlly low defiits one day and surpluses the next may end up backfiring. But you can try and see. Where LG is supposed to shine is in removal of stubborn fat, which is what you have left AFTER you have reached 10% bf.

Btw, if you are fasted training Martin wants you to use 5g BCAA or 20g whey before so it's not 100% fasted.

Lyle's guide to flexible dieting is a good introduction if you are in 15-20+% bf range.