Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Nutrition > General Nutrition

Reply
 
Thread Tools Display Modes
Old 11-06-2008, 09:26 AM   #1
Patrick Poblocki
New Member
 
Join Date: Oct 2008
Posts: 30
Default How to work out fasted

Hi all.

My schedule keeps me from an early am workout; therefore, I usually find myself in the gym around 3pm. My eating window has been from 10 am to 6 pm. Since fat loss is my primary goal, and stength gains secondary, I wanted to reap the benefits of a fasted-state workout.

Assuming that I will have to eat at some point before 3pm, what's the best way to obtain a fasted-state workout? In other words, what should I eat before 3pm, and how much?

My largest meal of the day is usually post workout.

Thanks,

Pat
Patrick Poblocki is offline   Reply With Quote
Old 11-06-2008, 12:25 PM   #2
Mike ODonnell
Senior Member
 
Mike ODonnell's Avatar
 
Join Date: Nov 2006
Posts: 3,596
Default

Semi-Fasted state can be 3 hours after eating......so eat light early in the day, more fruits and veg, less heavy stuff.....give yourself a couple hourse before the workout and go for it. Use the food to fuel a short intense workout...then do some cardio after.
__________________
Fitness Spotlight
The IF Life
Mike ODonnell is offline   Reply With Quote
Old 11-08-2008, 11:52 AM   #3
Patrick Yeung
Member
 
Join Date: Oct 2008
Posts: 139
Default

Im with Mike. I was on a similar schedule as you, sometimes id do Cardio in the mornin, but I nearly always lifted in the afternoon/night, and that was with a 12-15 hour fast.

I dont recomend it, and itll likly get your injured (as I have now) and you wont be able to work out at full strength. Have a small meal first of lighter foods. I would tend to stay away from fat tho pre workout, as it always made me feel bloated or way too stuffed for some reason.

Depending on what kind of workout im doin, ill go with a cup or less of Cottage cheese with some fruit, or something similar with yogurt.

If its a long run/endurance type, whole wheat tortillas/some kind of carb, with some cream cheese, nuts and crasins in it is a favorite of mine. Ill make like 3 or 4 of these mini burritos before a long run (2+ hours)
Patrick Yeung is offline   Reply With Quote
Old 11-08-2008, 01:09 PM   #4
Patrick Yeung
Member
 
Join Date: Oct 2008
Posts: 139
Default

I was kinda interested in doin some more diggin on this topic. Heres what I found, pretty interesting.

http://conditioningresearch.blogspot...rking-out.html

http://nutritionhelp.blogspot.com/20...ood-sugar.html

This might be relevant for all who are doing IF really.
Patrick Yeung is offline   Reply With Quote
Old 11-13-2008, 02:04 PM   #5
Caleb Thomas
New Member
 
Join Date: Oct 2008
Posts: 2
Default

Quote:
Originally Posted by Patrick Yeung View Post
I was kinda interested in doin some more diggin on this topic. Heres what I found, pretty interesting.

http://conditioningresearch.blogspot...rking-out.html

http://nutritionhelp.blogspot.com/20...ood-sugar.html

This might be relevant for all who are doing IF really.

Hey thanks for the links. That was some good info.

Have you found anything on what the body goes through when you don't eat a post-workout meal? I haven't noticed any differences yet working out in the morning (7 AM) and not eating until 12:30 to 1 PM. It's only been three weeks IF'ing though. It's hard not to think I'm losing that important recovery meal. I can't break the fast that early though.
Caleb Thomas is offline   Reply With Quote
Old 11-13-2008, 04:21 PM   #6
Mike ODonnell
Senior Member
 
Mike ODonnell's Avatar
 
Join Date: Nov 2006
Posts: 3,596
Default

Quote:
Originally Posted by Caleb Thomas View Post
Hey thanks for the links. That was some good info.

Have you found anything on what the body goes through when you don't eat a post-workout meal? I haven't noticed any differences yet working out in the morning (7 AM) and not eating until 12:30 to 1 PM. It's only been three weeks IF'ing though. It's hard not to think I'm losing that important recovery meal. I can't break the fast that early though.
May not be optimizing muscle repair....but if you are doing more metcons and want more fat loss....not a huge issue as long as you get more protein later. If you want muscle size....you can try supplementing BCAAs pre and post workout (doesn't break the fast if there is no sugar in it).
__________________
Fitness Spotlight
The IF Life
Mike ODonnell is offline   Reply With Quote
Old 11-13-2008, 07:02 PM   #7
Mandy LaGreca
New Member
 
Join Date: Oct 2008
Posts: 40
Default

I have a question regarding this topic too. I team Bodypump on Fridays and if I am running on empty (fasted), I find I cant push as much "role model" weight and fatigue too soon, esp since I have to talk as well.

Should I skip the fasted workouts on Fridays and just eat a small meal beforehand to fuel my workout?
Mandy LaGreca is offline   Reply With Quote
Old 11-14-2008, 08:37 AM   #8
Mike ODonnell
Senior Member
 
Mike ODonnell's Avatar
 
Join Date: Nov 2006
Posts: 3,596
Default

Quote:
Originally Posted by Mandy LaGreca View Post
I have a question regarding this topic too. I team Bodypump on Fridays and if I am running on empty (fasted), I find I cant push as much "role model" weight and fatigue too soon, esp since I have to talk as well.

Should I skip the fasted workouts on Fridays and just eat a small meal beforehand to fuel my workout?
Yes. Otherwise your cortisol will go tear some good muscle apart and start you down that road. Eat to fuel your workouts, as fat loss is hormonal anyways....it doesn't matter how many calories you burn working out.
__________________
Fitness Spotlight
The IF Life
Mike ODonnell is offline   Reply With Quote
Old 11-14-2008, 03:52 PM   #9
Patrick Yeung
Member
 
Join Date: Oct 2008
Posts: 139
Default

Go with what Mike said.

I dislocated my shoulder when I was doing that. When they took my BP, it was quite low at the time, might have also been due to the shock/situation as well.

If your goal is to get stronger, be healthy and have it last, then dont worry so much and just eat first.


As far as PWO eating.

Id have to dig again, but I remember reading that your body actually dosent even really start digesting/replenish till after the first hour or longer after an intense type of workout. I find some quick carbs is the best, and if its got protein, even better.

If youre feelin extra tired, try a tall glass of milk and a glass of water, then a meal afterwards. I think Shakes would be better saved for later as well, after the first hour or so. I usually just wait till my body is cooled completely, so stretch, shower, prepare my meal, then eat. Usually takes me about an hour or so includin commute.
Patrick Yeung is offline   Reply With Quote
Old 11-25-2008, 09:56 PM   #10
Tim Donahey
New Member
 
Join Date: Feb 2008
Posts: 15
Default

Quote:
Originally Posted by Mike ODonnell View Post
If you want muscle size....you can try supplementing BCAAs pre and post workout (doesn't break the fast if there is no sugar in it).
How about intra workout?
__________________
The Starting Strength Wiki:

www.startingstrengthwiki.com
Tim Donahey is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 04:44 AM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator