Fasting on Rest Days

Patrick Poblocki · 03-10-2009, 06:30 AM

Hi all.

Is it wise to do a longer fast on rest days? The reason I ask is that I follow a 3 on, 1 off split and it is difficult for me to fast on training days. I find that--since I workout at 5am--that a fast until 5 or 6 pm (I like to do 18 - 24 hrs at a time) is very difficult. So, is it at all counterproductive to do a fast maybe every four days, on the rest day?

Thanks,

Pat

Mike ODonnell · 03-10-2009, 07:36 AM

Depends on how much eating you do on your workout days....and how much eating you plan on doing on your rest day....in the end, still about getting the calories in....otherwise you will get sick and rundown.

Aaron Austin · 03-10-2009, 08:45 AM

Patrick, that is how I've been doing for about three weeks now. Yesterday was a rest day and I fasted about 24 hours. Seems to be working good so far.

Patrick Poblocki · 03-11-2009, 06:57 AM

Thanks. I figured that, but was hoping that it might also improve recovery. I just can't get beyond the idea that if I fast after an am workout for say the remaining 12 hours of a 24 hour fast, that it will be counterproductive. I'm currently trying both. Today, worked out at 5am (metabolic type circuit of bodyweight exercises) and I don't plan on eating until 8pm. I'll probably fast again on Sat., which will be a rest day. We'll see.

So, Aaron, are you tracking calories? If so, how much are you eating on your eating days?

Mike, many mention not to over eat on eating days. This is my point of contention, actually. The great life-style benefits of IF have steered me away from Zone--no more counting--right? But, it seems as though I still have to be relatively aware of what I'm taking in to make sure recovery is there. Do you have any suggestions to monitor quantity that are as strict as Zone? It stands to reason that if I'm a 16 block zoner who decides to fast two days per week at 24 hours, then I'd then have to become a 22/23 blocker to make sure I'm getting the same calories/nutrients. Right?

Thanks,

Pat

Mike ODonnell · 03-11-2009, 08:04 AM

Quote:

Originally Posted by Patrick Poblocki

Mike, many mention not to over eat on eating days. This is my point of contention, actually. The great life-style benefits of IF have steered me away from Zone--no more counting--right? But, it seems as though I still have to be relatively aware of what I'm taking in to make sure recovery is there. Do you have any suggestions to monitor quantity that are as strict as Zone? It stands to reason that if I'm a 16 block zoner who decides to fast two days per week at 24 hours, then I'd then have to become a 22/23 blocker to make sure I'm getting the same calories/nutrients. Right?

I don't speak zone....but try and not overcomplicate it....eat most of your calories in the post workout window on workout days (well depending on your workouts), and then on your recovery day just make it enjoyable eating....shouldn't have to be forcing the food down although I can eat plenty in one sitting.

Patrick Yeung · 03-11-2009, 12:40 PM

I find myself more often than not undereating on my workout days, as they usually correspond with work/school days as well. For this reason, on my rest days, I just eat and eat.

I think like Mike said, it really depends on how youre feeding during the other days, weither youre eating really clean, and enough, or if youre not eating enough, or not so clean.

Also, I think itd really depend on your goals. Are you trying to lose BF, or gain some of the benefits of fasting. I think if you wanted to lose weight, then keeping it clean and dialed in during the workout days, then fasting would be great. Just wouldnt want ya to be too gassed on your first workoutday cause you hadnt eaten enough those 3 days, and youre trying to workout fasted for longer than 24 hours.

But, I read an article that showed there was statistical decrease in performance of athletes who were fasted for 3 days, so, you should be okay either way I guess. Just dont know how comfortable that would be.

I dont think you need to compensate for lost calories on your fast days by eating more on your non. I think that would be counter productive, unless youre trying to gain weight.