T Nation

Help with Intermitent Fasting

Hey, looking at trying an IF diet, just to experience it more than anything else, see how it works for me.

Iv’e read articles on lean gains and stop eat diets etc, but am not 100% sure how i’d set it up.

Basically each day i eat
1.oats, cottage cheese, fruit (upon waking.
2.meat, vegies, fish oil
3.meat, vegies, fish oil
4.tuna and fruit or litre of milk (1 hour prior to training)
train for 1 hour
Protien shake (walking out of gym)
5. meat, eggs, vegies (1 hour later)
6. cottage cheese, tuna and broccoli (10 minutes before bed)

Using these sorts of foods and only wpc / fishoil, how would an IF det look for me? what time would my lalst meal need to be (currently 11pm) and what time would my first meal need to be (currently 730am).
Also what should it look like around workout time (iv’e previously seen alot of supplement usage i don’t have)

Any help would be much appreciated guys. Cheers.

All of these questions can be answered entirely in leangains guide on Martin’s site.

Your eating period will last approximately 8 hours, and when it begins and ends will generally depend on when you normally train.

If you train in the afternoon/early evening (3-6pm) then a feeding period from 12pm to 8pm should be fine. Your first and second meals would be 20-25% of your calories for the day each, high protein, and moderate carbohydrate/fat. Your post workout meal will be the largest of the day and this is where you will eat the remainder of your calories. It should be high protein and high carbohydrate and low to moderate fat. Martin seems to prefer a cyclical approach to carbohydrate/fat intake, so you probably won’t be consuming a very large amount of added fat on your training days.

[quote]mbk wrote:
Hey, looking at trying an IF diet, just to experience it more than anything else, see how it works for me.

Iv’e read articles on lean gains and stop eat diets etc, but am not 100% sure how i’d set it up.

Basically each day i eat
1.oats, cottage cheese, fruit (upon waking.
2.meat, vegies, fish oil
3.meat, vegies, fish oil
4.tuna and fruit or litre of milk (1 hour prior to training)
train for 1 hour
Protien shake (walking out of gym)
5. meat, eggs, vegies (1 hour later)
6. cottage cheese, tuna and broccoli (10 minutes before bed)

Using these sorts of foods and only wpc / fishoil, how would an IF det look for me? what time would my lalst meal need to be (currently 11pm) and what time would my first meal need to be (currently 730am).
Also what should it look like around workout time (iv’e previously seen alot of supplement usage i don’t have)

Any help would be much appreciated guys. Cheers.[/quote]

Not really sure how you’re confused. The biggest question and concern is what time do you work out? I’m guessing around 6pm.

Just make sure you eat the right amount of calories during an 8 hour window, maybe less if you think you can eat enough in a short period of time.

Looking at your food selection, I would probably suggest bumping up your carbohydrates on workout days especially pre/peri/post workout.

Ok, so i train from 430-530pm, have my pw shake at 530 then eat my pw meal at 630pm.

I have lunch breaks at work at 11 and again for 30 minutes at 1 and nock off at 330. When would be best to eat two other meals?

And does it have to be consumed in 3 meals? could it be 4 or 5, as long as it fits in 8 hour window?

If you want to eat a meal every 90 minutes, then knock yourself out.

I think you should go back and re-read the leangains guide on Martin’s website. There is a dropdown menu at the top of the homepage and one of the choices is “leangains guide”. It’s hard to miss.