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Maciej Dunski 07-09-2008 07:14 PM

IF and morning workout recommendations
Hi all,

<cross-posted from main CF forum>

have been lurking here for some time, trying to compile a recommendations on IF and early morning workouts. I found some old threads, but I'm still having a bit of trouble getting a comprehensive understanding:

My details: 33 yo m, 174cm, 85.3kg, Bfat approx 12%
Goals: Leaner (sub 10% ideally), stronger, fitter in that order.
CF: for about 4-5 months. In that time gained strength, lost about 3-4% Bfat, feel awesome!

I workout 5 days a week at 0600, CF Wod (working up to prescribed loads), occasionally something I put together from various CF affiliate sites...

Have been Zoning for about 2-3 months (16 block), measuring pretty well, mostly paleo, but not super-strict.

I have been experimenting with IF, and can't quite work out the post-workout regiment. Currently I don't have anything pre-workout - just get up and go. Post workout, I take 1 tsp of creatine with 200ml water (occasionally add splash of juice for taste, or add some milk). Within the next hour I have 2 fish-oil capsules and a multivitamine...oh yes.. and a cappucino (my one vice...3 a day vice...) Then nothing until 1000-1030. From then I try to wrap my 16 blocks by 1900, under Zone parameters. Weekends tend to be less regimented.

My question is: do I leave my first meal too late? I'm thinking of maybe adding a protein shake post workout, and then not start eating till later, say 1130-1200. I like to have dinner with my family, as that's a special time for us.

Any comments on this approach? Your help would be appreciated .


Allen Yeh 07-10-2008 05:56 AM

My big question to you is, how is it feeling? How are you performing? How about body composition?

Mike ODonnell 07-10-2008 07:44 AM

Working out 5x a week? Damn.....

I would say that on more bodyweight "metcon" days, don't sweat the pwo window.

On heavier lift days (with more muscle damage), put IF on hold and eat pwo.

You can also play around with an IF day on the weekend.

It's really simple....start somewhere....see what happens and adjust as you can always adjust:
- How many days you IF
- How big your eating window is
- How many calories you eat in a day
- If you do or do not have a pwo meal
- Carb timing after pwo only days/meat and fat others (with veg)
- etc

No one way to IF....just what you can apply to your schedule and see results.

Maciej Dunski 07-10-2008 04:46 PM

When I first started trying IF a few weeks ago, I did feel the hunger in the morning, but that seems to have reduced. In fact I had a 4 block breakfast earlier in the week, and really noticed how ‘unpleasant’ it felt in contrast to a 1030 meal. That was after a metcon though, so I might experiment with a breakfast after a heavy lifting day and pay attention to the difference.

So overall my initial experience is very positive, and I agree with the advice on not making it too rigid – I don’t really want my life to be ruled by food intake, so I interpret your advice as meaning that the Principles of IF are the way to go, and developing the Application Rules of IF should be individual and geared to specific goals.

Just yesterday I re-listed to Robb Wolf’s CrossfitLive podcast on nutrition, and what really struck me was his statement about focusing on improving performance as opposed to obsessing about nutrition as long as one is working within the Zone/Paleo/IF parameters. This and both your comments really highlight that as smart approach.

Thanks again for your advice.

Anton Emery 07-28-2008 08:15 AM

How do you subscribe to the Crossfit Live podcast? I went to iTunes, clicked on Advanced-Subscribe to Podcast, and entered this URL:

But then when i go to load it i just get an exclamation point.


Mike ODonnell 07-28-2008 11:51 AM


Originally Posted by Anton Emery (Post 35521)
How do you subscribe to the Crossfit Live podcast? I went to iTunes, clicked on Advanced-Subscribe to Podcast, and entered this URL:

But then when i go to load it i just get an exclamation point.


Didn't that thing shut down like 2 years ago?

Anton Emery 07-28-2008 01:15 PM

Hmm yea, you are probably right. I did a search for Crossfitlive and looking at the date of the posts they are like two years old. Oh well.


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