So I'm thinking about trying intermittent fasting. I currently work out two times a day most days. Lifting in the morning (6am), BJJ at night (7pm). Here is my current diet schedule.
5am-Wake up. Greek Yogurt/Granola for Pre-workout meal. 200 mg Caffeine and multivitamin
6-7:30am- Lift/Cardio. 25g whey with 25g maltodextrin and 5g creatine post workout
8am-Breakfast. Scrambled eggs and steak
8am-4pm Work. Lunch at noon is a spinach, chicken, and almond salad
5pm- Pre-workout meal (Tuna and crackers). Usually take a short nap
7-8:30 BJJ. Whey protein and maltodextrin shake after, no creatine
9pm- Liver, onions, and avocado with half a bag of frozen veggies.
I am thinking about IF as a way to help cut some fat and keep my diet simpler. 5 meals is just a lot to do haha. But, because of the 13 hour difference between workouts, it's impossible for me to fit both workouts into the 8 hour feeding window. I've read some stuff that talks about consuming protein before and after the morning workout, but I wasn't sure if doing the two a days would make a difference. My new schedule I'm looking at trying is
5am- Wake up. Mix 2 scoops protein and 5g creatine in shaker bottle. Drink half for breakfast.
6-730- work out. Drink second half of shake.
1 pm- Feeding period starts. Steak and eggs*
5 pm- Chicken/spinach salad
7-8:30- BJJ. Protein and maltodextrin shake after
9pm- Liver mix with veggies*
*May include more carbs (oatmeal/sweet potatoes?) to balance out loss of calories fromn fewer meals)
I plan on having slight cheat meals on Wednesday and Saturday for dinner (to help with food boredom and to help refeed on carbs). Once a month (Saturday before my deload week starts) I want to take a cheat day, and then do a 24 hour fast on Sunday.
I guess my questions are
- Would this schedule work for IF, or should I change it?
- Is the maltodextrin useful where I have it, or would it be worth it to consume it in the AM shake.
- Is IF even worth it with two a days?
Thanks for the input.