The Intermittent Fasting Experiment.

Saturday, March 03, 2012

I've read a lot about fitness and nutrition, sorted out what I choose to believe from the conflicting information, and I've got my plan to about where I want it. I'm doing things the hard way, I know. Building a lot of muscle while losing fat is working at two goals that often work at cross-purposes. In strength training, the goal is to lift heavy and eat a lot to gain the most muscle and strength. For weight loss, burning more calories than consumed is key, and cardio plus working at a calorie deficit works best.

I've come a long way in a short time. 50 pounds lost in weight in four months, and I'm stronger than I've ever been. I've noticed that it is harder to increase my lifts, and at the same time, my loss in pounds per week has slowed. Conventional wisdom says that I'm at the point where I need to choose between being stronger and being skinnier. Conventional wisdom, especially in fitness, is often wrong.

I'm going to experiment this month with a modified version of Intermittent Fasting, as popularized by Martin over at LeanGains.
However, I'm sticking to the current calorie recommendations here at SparkPeople, modifying the eating plan, as I'd lke to continue to lose weight at the same rate. I'll spend the time from when I wake to about 12:45PM fasted, consuming only water, coffee and sugar-free gum, and then I break my fast with lunch. On days when I don't work out, I'll be on the low end of my calorie allowance, and my lunch will often be my largest meal. On workout days, I'll max my calories allowed, and my largest meal will come after I work out. In all cases, I'll be shooting for 175+ grams of protein.

In theory, I consume fewer overall calories, but with them mostly grouped in the period after I've done heavy lifting, pushing my limits on both my goals. Getting used to going to work without breakfast will be rough, but I'm easing into this over this weekend, and the extra protein should combat hunger. Wish me luck.
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Member Comments About This Blog Post
    I've been playing around with this too. It seems when I was younger I did this withought even thinking about it & had fabulous results. With time and age i have gotten into the mindset that i need to eat every 2 hours or so & it has really made me over obsessive about what I'm eating next. So I've noticed that just in the first couple of weeks of doing this, I'm feeling fuller on less & hungry much less of the time surprisingly. So those aspects alone are going to keep me doing it. emoticon
    3234 days ago
    I've just started, and I'm adjusting to the increase in protein as well as meal frequency/timing aspects. I don't miss early day eating like I thought I would, tonight's workout and post-workout feast will be the test, measured by strength/performance gains on Weds night's lifting. So far, my energy and satiation is the same if not better on a more severe calorie cut (for rest days.)
    3325 days ago
    how is the IF going for you, I have just started and wad wondering what results others have had?
    3325 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.