mister69 said:
Can you please give us a breakdown of your normal day of eating on this type of diet? Just wanted to hear it from ya, becuase real life trials def always good to read.
Thanks
i eat pretty much exactly how the member Work lays it out in the links. But here is my day:
training days:
I roll outta bed 30 minutes before class since I no longer have to cook/eat breakfast.
After my classes I start my hour long training session (fasted) about 15-16 hours into my fast. I take 200mg caffeine + 2g CEE 30 mins preworkout.
PWO I have a scoop of protein, scoop of gatorade powder, and a bagel (usually with FF cream cheese and jam of some sort)
30 mins-1 hour later I have an entire box of low fat cereal (I like lucky charms, cocoa crispies, but sometimes when ill do something bland like special K or rice chex) with 4 cups skim milk. Lately ive been doing low fat ice cream topped with cocoa crispies and carmel syrup. I stole this from member Matthor's log and it is incredible.
Then I am basically in heaven for the next 7 hours stealing all Matthor's recipes:
http://www.youtube.com/user/matth0r
I end the feast(s) with maybe 2 cups cottage cheese or another low fat long digesting whole food protein.
I get about 3,500-4,000 cals on training days. I train 3 days a week.
Off days:
Same morning laziness schedule
14-15 hours into the fast i take 200mg caffeine + yohimbine hcl caps (forget the dose)
walk for an hour
eat about 210g protein, 60-80g carbs, 30-40g fat broken into 3 meals eaten over 8 hours. 1200-1400 cal guideline.
I do cardio 2-3 times per week. usually taking sunday off.
You can use this format to bulk as well, you simply eat more on off days. (i believe thats the only change in the protocol, I havent actually used IF to gain weight yet)
So far I have been leaning out consistently. I weight myself monday mornings after 2 low cal off days and have lost 7 pounds since July 16th (which, now that I use a calendar to go back and count, equates to a pound of weight lost per week) and have made pretty substantial increases in strength. I dont have my log book in front of me, but ill use my last workout as an example since I still remember what I accomplished
incline bb bench: +1 rep in each of my 3 sets (all different rep ranges)
standing bb military press: +2 reps on my heavy set, +10 pounds on my lighter set but lost a rep or two.
CGBP: +15 pounds.
Hammer Pulldown Machine: dont remember but I improved.
Hammer Row Machine:
+30 pounds, -2 reps (unusally high increase - not typical)
FWIW, even though I have improved on every leg exercise since begining IF 7ish weeks ago, I freakishly dropped 100 pounds on leg press last workout, and my hams were too shot to even finish my leg curls. I also went down 10 pounds on deadlifts. Although I attribute this to starting a new job where I deliver drinks to NFL suites on game days, which requires me to basically walk laps around the stadium during my 8 hour shift. Before and after work I also have to push a gigantic tub full of ice around which probably weights 500+ pounds, which kicks my ass.