So, I've read over the this forum, IFlife, leangains, and a couple of other websites on Intermittent Fasting that I found on google and I still have a couple questions but before I get to that let me give a rundown of my stats/situation:
I'm 5'9" and 150lbs. I used to swim competitively but since I've started college and a job I find I no longer have the time to commit to 2 or 3 hours practice everyday. I would like to include high intensity running sprints and swimming sprint interval training into an exercise regime that includes lifting weights and focuses primarily on gaining lean muscle mass. I don't really have any use for shedding pounds because if I shed too much more I won't be visible to the naked eye
I've always held an interest in nutrition and exercise and actually already have "the paleo diet for athletes" on my book shelf (yes I've read it :P ). From casual reading about building muscle mass I've ascertained that you cant add mass without taking in more calories than you expend.
The best I can figure, to reach a calorie surplus I need to be eating as much of the following as I can:
· Meat – Steak, Tuna, Salmon, Cod, Tilapia, other fish
· Eggs – Boiled, Fried, Dried Powder
· Fruit – Cherries, Grapefruit, Oranges, Apples, Plum, Peaches, Pears
· Vegetables – Broccoli, Spinach, Cauliflower, Cabbage, Collard Greens, Carrots
· Nuts - Macadamia, Almond, Pecans, Pistachios
· Berries - Strawberries, Raspberries, Blueberries, Blackberries
· Oils – Fish oil, Extra Virgin Olive oil
And I need to stay away from carbohydrates as much as possible (with the exception of the post workout window where I could benefit from a few helpings of high glycemic carbs: oatmeal, baked potato, sweet potato, etc.)
I've got a set of kettlebells at home and access to the local air force base gym. I already go 3 times a week and its just a matter of switching my workouts to primarily compound movement exercises and re-adjusting to 5x5, 3x8, 3x10, etc sets and upping the intensity... alot.
At this point I've been considering the leangains approach of 16 Fast/ 8 Feed and its just a matter of playing with my total calories to get where I need to be.
My questions are:
1) Does it sound like I'm on the right track?
2) Is IF/leangains in combination with a paleo diet going to help me gain weight
and muscle mass if I take in surplus calories?
3) If surplus calories are required to gain muscle mass,how does this principle not conflict with the benefits of a calorie restricted diet? Does the 16 hours of fasting allow me to maintain the benefits of a calorie restricted diet?
4) I've read hundreds of times to eat vegetables, vegetables, vegetables ESPECIALLY broccoli, cauliflower, and cabbage; how does this not completely throw the low-carb idea right out the window? Aren't all those vegetables packed with carbs?
5) Do I have the right idea as far as reserving the high glycemic index carbs for the meal immediately post workout in order to take advantage of my increased insulin sensitivity (or is it resistivity?) that IF allows for?
My primary concern is mainly that its seems most people are trying to lose weight and the discussions seem tailored to them. I'm on the other end of the spectrum and I'm a bit concerned that I won't be able to reach my goals using IF like everyone else has.
Thanks much. -Allen