IF Questions
 

Hi All,

Been lurking here and reading a ton of info. Awesome forum.

Just got a few questions with IF.

I'd like to give it more of a go.

My current schedule is this.

6am - wake up and run
8-4 - work
6pm - train
7:30-8 - Post Workout meal
10-11 bed

Now what type of fast would I be looking at with this schedule?

6am - up and run
12-1pm - Meal 1
4 - Preworkout meal - Meal 2
6pm - train
7:30 - 8pm - Meal 3 and 4
10 - 11 bed

Gives me about a 14 hour fast and 8 or so hours of fed state.

This is okay? Or should I be going a different route.

My main concern is the no breakfast after the morning run on the mornings I do it on which is two/three times a week.

It's pretty easy, don't fast on the days you run.

It's eating, then it's not eating. You can toy with it however you want to. I prefer Eat Stop Eat myself. Easier to go one day without food than it is to deprive myself on the regular 5+ days for half the day or more.

What are your athletic goals? Where does the running fit in your training plan? What are your aims with IF?

Overall fitness is the athletic goal.

Running is something I do to stay in shape for soccer - as recently started running to train for half-marathon/ultras.

As for IF, hoping to use it wisely to aid in shedding the last 10-12 pounds that I want off.

Martin Berkhan at Leangains knows his stuff about IF. Check out his Leangains guide which I'm sure would be helpful...

http://www.leangains.com/2010/04/leangains-guide.html

Tons of info on his site.

Thanks for the link. Very informative.

One question.

In the post workout meal is it good to use Protein Shake/Carbs and then eat a full meal an hour or so later or just eat it all at once?

Martin suggests eating real food. As for the plan, I would suggest focus. Concentrate on the last 10 lbs; training for an ultramarathon on top of fat loss would be brutal. Cutting out the running would be the best plan.

One setup that might work for you with the running:

4 off days/week: 17 hr fast; 7 hr feeding window, low carb, high protein, hypocaloric (maintenance - 10-20%)
3 training days/week: shorter run, break fast with a small protein + carb meal; fast until 2pm, break fast with a two small high protein meal, workout, large carb + protein meal; aim for isocaloric or slightly hypercaloric (maintenance + 0-10%)

Only you can tell if that drives you into the ground.

Can someone provide a typical day of eating isocaloric and hypocaloric for me please?

We aren't going to know exactly what Martin does until he writes his book, but I've been doing the following:

Assuming 2800 calories = maintenance:

Off days: eat ~2300 calories, high protein, low carb, remainder fat. Martin recommends making the first meal the biggest; I do the last meal biggest so I can eat normally with the family.

On days: eat 2800-3000 calories. Since I train in the evening, first meal is about 300 calories very high protein, second meal is about 3-400 calories, with some fruit, after training meal is big :-), meat and root vegetables for me, mostly.

Do you follow Paleo or you just eat clean?

Sweet Potatoes are allowed then?