T Nation

Intermittent Fasting, 20/4

I have been reading all weekend about IF and want to give it a go. I’m 52, 5’6" and weight 170 and I run first thing in the mornings and lift after work in the afternoons. I work 9am to 5 pm so I’m not sure how to get my meals in. It’s looks like its going to be 20/4 fast so is it ok do this on a 4 hour window.

I’m thinking I would have to eat 2 big meals, one after WO and one before bed. I think I should be able to do this because I did the velocity diet last year and lost 28 lbs. please help with any advice.

Thanks…G

depending on who you are listening to, you can eat before your workout.

20/4 is also a long fast to start out on. You could ramp into it by slowly moving your first meal back from day to day. Or you could slowly decrease calories in your early meals and ramp into an under-eating period progressing to a full fast.

I’d start out slower and adjust as I went personally.

[quote]DoubleDuce wrote:
depending on who you are listening to, you can eat before your workout.

20/4 is also a long fast to start out on. You could ramp into it by slowly moving your first meal back from day to day. Or you could slowly decrease calories in your early meals and ramp into an under-eating period progressing to a full fast.

I’d start out slower and adjust as I went personally.[/quote]

I found that changing my diet to low carb, high fat before starting IF made all the difference to how easy it was to cut back meals. I have no issue skipping breakfast and lunch eating LCHF.

Thank you for the info. I ate a small lunch, small chicken thigh and yellow rice. After WO I grabbed a Sub and felt great all day. I think I will try this for a week, small lunch and small dinner and fast for 24 hours on sun, my off day. I know thats not a lot of food but I’m almost 52 and want to get down in the 160’s, plus my BP is great below 170.

Two small meals going good so far. I still fell great and have enegry.

You could follow Keifer and his Carb Back Loading or Jamie Lewis’s Apex Predator Diet (google both).
They are VERY similar in nature and lend themselves well to IF. Here is my breakdown for the last three months:

6am Fasted Anearobic(>85% of max HR) pushing the prowler for thirty minutes, then 15 minutes at 70% on the
Concept2 rowing machine four days a week. Keifer coffee before and fish oil and cla after.

Noon, big spinach salad and a 50gram whey(ON) and water shake.

4pm: Heavy lifting two days a week, Dynamic lifting 2 days a week.

5:30pm 50+ grams of meat protein with a 100% pure grape juice with 30grams CREATINE in it…keifer protocol.

9pm8 Last big High Glycemic indexed dinner with last protein intake for the day.

10pm bed.

In three months I have dropped 20 pounds from 210 to 190, kept my strength and lost the fat : )

Hope this helps and good luck…

DIRK

I like the semi-fasted prowler stuff…What sort of Leg volume are you doing during the week?

Cheers

moog

[quote]killerDIRK wrote:
You could follow Keifer and his Carb Back Loading or Jamie Lewis’s Apex Predator Diet (google both).
They are VERY similar in nature and lend themselves well to IF. Here is my breakdown for the last three months:

6am Fasted Anearobic(>85% of max HR) pushing the prowler for thirty minutes, then 15 minutes at 70% on the
Concept2 rowing machine four days a week. Keifer coffee before and fish oil and cla after.

Noon, big spinach salad and a 50gram whey(ON) and water shake.

4pm: Heavy lifting two days a week, Dynamic lifting 2 days a week.

5:30pm 50+ grams of meat protein with a 100% pure grape juice with 30grams CREATINE in it…keifer protocol.

9pm8 Last big High Glycemic indexed dinner with last protein intake for the day.

10pm bed.

In three months I have dropped 20 pounds from 210 to 190, kept my strength and lost the fat : )

Hope this helps and good luck…[/quote]

Hi

What’s your leg volume like during the week? Reduced because of additional prowler work?

Cheers

moog

Negative ghost Moog: My prowler work is early enough in the morning that I have not found it to impact the leg work. Heres the breakdown:

Monday morn is 5 light speed sets of 30 meter pull/push then 5 lights speed sets of 50 meters.

Tuesday morn is 3 ugly heavy sets of 20 meter pull/push then 5 lighter speed sets of 30 meters.

Tuesday eve is my Heavy dead/squat day. Friday eve is my Dynamic dead squat day.

Thursday and Friday REPEAT the monday and tuesday prowler workout respectively.

Saturday and sunday are spend on the xc skate skis or the bicycle depending on the weather and snow conditions.

Hope this helps and MUCH success to you !

I followed the 16/8 protocol for several months. Feeding between 12n - 8p. Worked great for me. If you keep too narrow of a feeding window I’d think it would be hard to get your calories in. Remember the real benefit of this strategy is in a sustainable long-haul approach and I agree that you prolly don’t need more than a 16 hour fast window. When feeding, feed BIG. Your goal is to consume the same amount of food as usual in a tighter timeframe. But when fasting, stay strict. Amino’s & lots of water help keep hunger pangs manageable during the first few weeks of induction and adjustment.

Don’t worry about eating carbs at night, or training fasted. Nuances like this are not terribly significant. When I first started 18/6 I was eating Paleo and it was hard to make significant gains. Once I stopped worrying about carbs it really helped with muscular fullness, strength & intensity. With nominal impact to body composition. For what it’s worth, I’ve enjoyed some of the best training intensity while fasted. Leangains.com was a very helpful resource.

Good luck!

[quote]killerDIRK wrote:
Negative ghost Moog: My prowler work is early enough in the morning that I have not found it to impact the leg work. Heres the breakdown:

Monday morn is 5 light speed sets of 30 meter pull/push then 5 lights speed sets of 50 meters.

Tuesday morn is 3 ugly heavy sets of 20 meter pull/push then 5 lighter speed sets of 30 meters.

Tuesday eve is my Heavy dead/squat day. Friday eve is my Dynamic dead squat day.

Thursday and Friday REPEAT the monday and tuesday prowler workout respectively.

Saturday and sunday are spend on the xc skate skis or the bicycle depending on the weather and snow conditions.

Hope this helps and MUCH success to you ! [/quote]

Perfect, Thankyou - appreciate the feedback.

moog

Today is my off day from my WO,s. I am going to do a full fast today. Last meal was around 6:00 pm yesterday so I guess it’s been around 18 hrs since my last meal and haven’t been all that hungry. I will try a small meal sometime before bed time.

[quote]uwacop wrote:
Today is my off day from my WO,s. I am going to do a full fast today. Last meal was around 6:00 pm yesterday so I guess it’s been around 18 hrs since my last meal and haven’t been all that hungry. I will try a small meal sometime before bed time.[/quote]

Good to see the IF approach is working for you, I’ve been following IF but with a very large meal in the evening and a lighter one in the day, this works better for me since I can look forward to a daily big meal without the guilt, if you find this interesting I suggest reading some of the articles by Nate Miyaki

Best of luck

Thanks for the info

I have been doing a version of this for about 6 weeks and I am leaner by a good bit with doing far less cardio than I have done in a long time. Here is what I do-
Sort of the pulse feast- get up and have MAG-10, then 2 or 3 more MAG-10’s during the day.
I lift every day around 4:30 so I have a Finbar at 3:30 then this starts my eating window. Lift and drink my Anaconda- then after the workout immediately have another MAG-10, about an 1-1 1/2 hrs later I will eat dinner- something like chicken, rice and vegs.

Then another hour or so later I have a giant whey prot. shake with natural peanut butter, and maybe another finbar if I am still hungry. Sometimes I will throw in some almonds and some gluten free oatmeal as an extra meal after dinner if I feel like I am not getting enough calories.

My eating window is around 6 hrs and this seems to suit my schedule and lifestyle. I still get the hunger pains so that stinks but it works!

A week ago I started adding morning low intensity cardio (1 hour) 2-3 days per week. I am about 9-10 % BF now but I want to get under 8 for a summer vacation I am taking.

Oh, plus I am continuing to gain size and I am doing the Layer system, so training intensity is up as well. Never felt better!

I had to work a lot of OT the last couple of days so I haven’t eat much at all. I have felt great but tonight was my first WO in 4 days and I felt drained. I need to carry a jug of protein to work for my missed meals. I would like to try the MAG-10 but Damnnnn that stuff is pricey. I saw where a friend of mine bought a 10 lb bag of chocolate protein for like 60 bucks that’s what I need because I have a 15 YO drinking most of mine… Lol

The 20/4 split comes from the Warrior Diet, and the 20 hours is an ‘under-eating’ period not a water fast per se. Pulse with whey and or BCAAs during that time, or eat small snacks if you are really struggling. Training at night and eating shortly afterwards seems to work better than working out earlier in the day and then trying to wait 6 hours, etc, before dinner.