I'm training DC on MWF as well. Been considering using the fasting for when I cut in a few months.
Few questions for you if you don't mind:
1- what is your diet like on training days?
2- how has your progress been on this diet? how is cutting bodyfat going? How has your strength been in the gym? losing muscle?
3- you say you eat 2626 cals on off days. What about on training days? is this 500 below your maintenance?
4- how have energy levels been?
thanks!
1) I don't have my actual macronutrient breakdowns in front of me for training days. I tried to use Martin's percentages of macronutrients that he vaguely discussed in his IF write-up, when determining the amounts. I think he left it simple and non-basic so people didn't over-complicate it. That, and he'll answer all questions if you hire him for diet and training help. I just meet those macronutrient amounts and don't really sweat the small differences.
I'm not really trying to cut-up or gain LBM/weight at this time, i'm coming off a very long break from training, nearly 2 years off. I'm mainly just getting back into the swing of things. I'm coming off my worse shape ever, so i'm taking my time getting back, so easing into DC and using IF to help manage time after work. I'm about 2 months back into the gym now, and doing great. I'm 35 y/o now, so my main issue #1 was to avoid injuring myself.
That said, and to answer your first question....
Meal #1:
8-10oz chicken breast (with BBq sauce)
Sourdough roll
2 slices low/lite-fat mozarella cheese (got from costco)
About a cup of lettuce
And either a bag of apples or about 1 cup of blueberries or 1 banana
meal #2: (post-work-out)
4 scoops of whey isolate (True Protein)
16oz NF milk
1 large scoop of dextrose (~55-65 grams I think)
1 cup of powdered oats
1-2 bananas
Meal #3:
COttage cheese with raisins (or CC on a potatoe)
and like a piece of fruit and some whey and veges.
or,
Some lean meat or chicken with sweet potato fries/potatoe or some kind of carbhohydrate. Not too picky here yet...lol. Along with a piece of fruit and some veges.
Question #2: I am doing great and "beating the log book"
Strength is definately not a problem at all, and I have a TON of energy. Again, I lost a lot of muscle and gained a lot of fat in the mid-section during the time I was not training, but the fiance thinks I am losing weight, and flips out when I tell her i've actually gained weight. She says I look a lot leaner. The mirror is promising and showing good things too. I still got a ways to go though, i'm not gonna lie. I could lower some of the calories on my non-training days if and when I decide to really lean-up. That said, i'm leaning up great now, so i'm not really gonna change much until probably 2012.
#3) Those amounts were just starting points given my Martin. Some may need more calories or less calories. You can create a deficiet by having all days below maintenance....or have more calories on training days and below maintenance on non-training days.....There is no right or wrong way, you just have to find what works best. that said, reading the Lean-gains site will give you much better info than myself, i'm definately not an expetrt in this style of eating, but it is not hard at all, and shouldn't be intended to be over-complcated. There are othjers who are more in-depth than I am on it. The beauty of it all is that it doesn't need to be complicated.....find out your target macros and just fill in the food. No sure this helped....lol?
#4.) Energy has been great man, and I think better on an empty stomach so I go most of my day at work on an empty stomach, then have my first meal at 2pm, and then head to the gym about 5-5:30pm and feel great.
I'm 275-280# with clothes on. My mid-section hyas went down considerably though. I just used 250# as my starting LBM weight as a starting point. SO on my non-training days, I am taking in 2x that 250# to get in 500 grams of protein. That was my main goal for these days. I'm not trying to go no carbs these days for now, and will adjust them up as I need to.
I drop the protein down a little on training days, and increase the carb amounts. I keep fat a little lower on these days.
That said, if you are not used to eating thjat amount of protein, then i'd recommend to build yourself up slowly or you'll get some gastric distress and bloating. Somebody who is getting 1.0 grams per pound, maybe go up to 1.25...then 1.5...then 1.75....then 2 grams per pound. Makes it a little easier.
Of course, this will vary person to person.
The other thing is that larger muscled guys, or guys who need more calories to grow, may find it harder to slam in their daily calories within a typical 18-hr fats and 8 hours refeed....so it may be better for them to just spread their meals out of the course of the day. I can get a pound of meat and chicken down no problem though...per meal.
