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.

Aaron Austin · 03-11-2009, 01:31 PM

No Pat I don't track calories any longer. I did when I switched from Zone to Paleo. It was around 3000 calories a day give or take on eating days. Fast days are probably half to two thirds of that.

Liam Dougherty Springer · 03-12-2009, 12:46 PM

Like MOD said don't over complicate it.... If there is any thing IFing has done for me it has to me to listen to my body. I use a blind trust at this point if I feel hungry I eat even if I am eating quite a bit more than usual and on the other side of things some days I don't get hungry till 20+ hours have passed and I end up eating quite a bit less that day than usual without any increased feeling of hunger or decrease in recovery.

The thing is I did schedule fasts and food quantity and went through periods where I would over eat under eat and, occasionally get it right. Perhaps that is a part of learning to listen to your body and plug back into an instinctual feeding schedule.

One thing I have to constantly remind myself is that while I must remain present in my actions I am working towards a life goal of general fitness and health so part of that journey will be mistakes and slips. Its just a mater of learning what works for you.

Something I might try is adjusting eating schedule around Work outs Eat more on strength days and use High rep days to Carb up right after the WO and use moderate days to lengthen the fast and lower the intake then just listen to your body on rest days. I sometimes have an incredible appetite on rest days and I would rather recover and increase my performance and health than lose some fat around the waste.

Matthieu Hertilus · 04-05-2009, 12:36 PM

I don't know if anyone else has this issue but I'm usually much hungrier on my rest days than on days when i workout, though I never go a whole day without eating (my fasts usually go 16-1 hrs on average). Since I'm trying to lose body fat, would it still be ok if I ate more on rest days? By more I mean an extra meal as opposed to workout dyas when I get in 1-2 meals a day

Greg Davis · 04-06-2009, 06:45 AM

I'd say go for whatever is most convenient.

I recall devany posting on varying energy intake and the impression I had was that its important to oscillate from energy surplus to deficit, but that doesn't have to line up with your workouts.