I’m currently following the daily fast protocol outlined by Dr J Berardi here on Tnation (as I’m finding it more convenient than the 6 meals a day and easier to stick to) while predominately eating a paleo orientated diet.
With regards to training, I perform fasted cardio in the form of complexes (with mile and a half runs to be added) within 30 minutes of rising. I sip a BCAA shake while training and then continue the “fast” till after my main/heavy workout circa 5-5:30pm which I also have a BCAA shake to sip during this session. After which I have a “super shake” comprised of whey, oats and superfood, and shortly after my main meal (have shake while cooking!)
With regards to nutrition and training while following an IF approach I was mainly unsure as to wether I should include a shake or meal intake after the fasted cardio session? if so, what should I be looking to take?
Any feedback/criticism concerning any parts of the plan are welcome and appreciated.
Weight 91kg (~200.2lb)
BF% ~12-17 (depends on when I take readings. It’s a tanita scale)
Aiming to hit single digit. And poss drop down to 180-190lb (need lower BMI for forces!!)