I thought I would share my experience of this diet - written by one of T Nations contributors. I’ve been following the diet to a T for a month. I’m 172lbs 8-9%bf at present
The basic premise is very similar to IF with a few small but important differences:
- 2 meals per day with most cals/carbs in the evening (no matter what time of day you train)
- Train fasted or semi fasted (fully fasted if first thing in the AM, small piece of fruit 60 mins before if lunch training and semi fasted if evening training - at least 3-5 hours post lunchtime meal) NO PARA- work out our immediate post work out meal.
I resistance train at about 5.45.am until 6.30.am M/W/F and - post workout ALL I have is a small piece of fruit until I have lunch at around 12.pm (then a small balanced meal)
I do 60 - 90 minutes Muay Thai a day in the late afternoon and then my BIG ass meal in the evening. The only supplement I use is a high quality fish oil, fiber and apple cider vinegar
Here are by observations based on MY RESULTS:
Fat have melted off - BF gone from around 11% to 8% with NO LOSS of strength apart from a bit on my OHP press and Bench. TBDL, DL Rows etc fine.
Honestly though no eating till lunch would be a massive issue and that My muscle would just eat itself up. Apparently the fructose/glucose mix in fruit prevents that and although you are obviously not in an anabolic state you (in theory) will not lose muscle. You are of course catabolic during this time but catabolizing fat not muscle (apparently).
Used PLAZMA previously and have dropper my volume but not intensity. Am I really sore after dropping all the PARA workout supplementation? I was expecting to be but not really. Massive surprise to me.
My workouts are good and my Muay Thai sessions have not suffered either. I’m eating between 200 - 300g of carbs a day - EVERYDAY (still less calories going out than in as I’m training ALT)
Drinking a fiber supplement helps with hunger and I do love eating large at night. Clean calories (meat/fish/rice/yams - Thai food basically) 90% of the time with a massive cheat once every 7 - 10 days, depending on how I feel.
Energy levels, sleep and mental focus have improved, they really have. I enjoy being this lean and will now begin to increase carbs to maintain.
For losing fat - 100% recommend it. I’m not a big guy at all so larger chaps with bigger caloric requirements may struggle eating all theirs in 2 meals (getting the food down and with gastronomical distress)
Been a few articles bashing IF style diets on this website. Don’t knock it until you’ve tried it. Fact that T Nation is linked to a supplement company of course means that products are continually touted. Fair enough I say as this site provides a plethora of free advice and training plans etc from great guys and gals. Biotest stuff is great and can help you reach your goals faster but I believe if you train and eat smart you can still look and perform how you want.
If I ever wish to gain muscle I’m likely to include PARA-workout supplements when doing higher volume work for sure.
Just thought I would share. Questions, opinions, feedback all very welcome.