Now this concept might be a little too advance for any beginners coming to my website, but for anyone who’s been lifting for a couple of months and still looking for a structured meal plan or a protocol to follow, this may be of some important use to you.
Intermittent fasting, is just what you are thinking. It’s a fast. Everyone knows, a fast is basically not eating anything during a period of time. All you can have is water, and that is it.
The first time I came across this eating protocol, I was a little confused on how it worked. I saw people posting pictures of their transformations, of gaining lean body mass via using this. So, obviously I was intrigued.
Leangains.com, is the website that has the information that pushes intermittent fasting as a eating protocol that absolutely, without a doubt, works. Obviously, results come only if you follow it properly. Not only that but he also molds it into the concept that I tend to use, for my own intermittent fasting.
This type of fasting, tends to work very well for people who work a 9 to 5 or 8 to 4, shift. It’s generally not conducive to some people, because the eating window when it approaches, may be hindered by other activities that is required of you. But, if you generally have lunch at 12, and wake up around 5 to 7 in the morning, this is a perfect eating plan for you.
Firstly, you don’t eat anything for a period of 12 to 15 hours. Some people extend that fasting period to include more hours, but that’s the general window. After you’ve basically not eaten for that period of time, you then start consuming as soon as the eating window approaches. But, it’s recommended that your first big meal is post-workout (after working out). So yes, you will be training on an empty stomach, during your fasting period. All you need, if you’re worried about having the energy to workout, is a pre-workout supplement.
When the 12 to 15 hours of fasting is over, but you don’t have the luxury like some people to get to a gym and then get back to work in time, you can eat 2 big meals before you actually start working out. So for example, my routine is something like this:
- 5-530 am: wake up
- 7:30 am: reach work
- 12:00 pm: eat lunch
- 12:10 pm: eat fruit
- 1:00 pm: eat sandwich
- 2:00 pm: have another snack, like a yogurt
- 3:00 pm: drink weight gainer
- 5-6:00 pm: eat dinner
- 7:00 pm: pre-workout supplement or nothing
- 7:30 pm: training
- 8:15 pm: post-workout supplement
- 8:45 pm: some type of food; eggs/sandwich
- 9:00 pm: weight gainer with other fillings (last meal for the day)
After this, I am done for the day and even if I am in bed by 10 or 11, I don’t consume anything. After consuming my weight gainer, at the 1 hour prior before bed recommended time frame, I begin my fasting. I generally do about 14 hours of fasting. Sometimes, I might wait to eat at 12:30 instead of 12. Trying to push the fasting window a little more. Although it’s highly recommended that you start, and end your fasting at around the same time, every single day.
Some people find this a little hard, if you’re not doing anything during your fasting period. The “torture”, of looking at the clock, waiting for it to be lunch time, can be overwhelming. It’s suggested you are allowed to have 1 cup of coffee, with only 1 tablespoon of milk during your fasting period, or a sugarless soda. Drinking a lot of water during this time, helps curb hunger pangs. But these items are not included in your daily calorie intake. Remember, your calorie consumption for the day, starts at the time you come off of your fasting period.
Now, this is a play on the intermittent fasting. If you google it, you will find a lot of different suggested time periods, periods to eat and periods to train. The point you want to take home with you after reading about intermittent fasting today, is that it’s an eating protocol. It’s a period of fasting and non-fasting, that’s it.
I have made some good gains on it, and my body fat percentage has stayed low enough, for my personal liking.
If you want to guarantee very little fat increase while bulking, you can always visit the leangains.com website, and read up on his recommended suggestions for IF (intermittent fasting). This protocol can also be used while cutting, which helps a lot with managing fat loss and holding onto the precious muscle you’ve developed.
After reading this, if you’re curious on understanding intermittent fasting, in even more depth there are some good and affordable books out there with this topic. I have listed them below for your purchasing or viewing pleasure.
To know which book would be good for your particular needs, read up the reviews of the products before deciding!