What does your intermittent fasting diet look like for longevity purposes?

[3BILLS]

Whats the point of doing IF for health if your going to eat 2 or 3 pounds of meat at once?

 

[NEMSZ]

Whats the point of doing IF for health if your going to eat 2 or 3 pounds of meat at once?

How does that negatively affect health?

Assuming the person is eating it from a grass fed/finished product that’s all natural/wild...

 

[NY Muscle]

I do 1 to 2 meals a day. 250g+ protein and yes protein powder - (make a protein sludge/pudding) with each meal. Im also keto all the time. Super easy to keep size but not ideal to gain a lot of lbm this way.

Sent from my SM-N960U using Tapatalk

 

[EMPIREMIND]

Yesterday I did a 24 hour fast since it was my off day from the gym. I felt great while fasting but i ate too much for dinner and felt like crap. Haha today i think I’ll eat before and after the gym plus a shake immediately post workout.

Once I hit like 16hrs fasted I get this mental second wind, and don’t think about food after that. I just did 24 hours today. I broke my fast with a warm glass of organic chicken stock. Seems to really get the digestive tract going. I took that from stan efferding. Before I was getting crazy heartburn and indigestion.

 

[danieltx]

Brad Rowe has been doing intermittent fasting lately and just posted on Instagram about it:

This is the result of almost 4 months of non traditional bodybuilding approach and still sitting at 240lbs!
.
Since December I have been fasting 16-18hrs a day at least 5 days a week and following a ketogenic diet with refeeds every 10-14 days. This past week I started a 3 week experiment on Carnivore diet and not going to lie....my digestive system loves it!!

https://www.instagram.com/p/BvcqzskF1HY/

Obviously his genetics are better than most of us here, but it's possible for really big guys to do intermittent fasting successfully.

 

[NGL34]

Whats the point of doing IF for health if your going to eat 2 or 3 pounds of meat at once?

Lol good point.

Along the lines of health how does one off set some metabolic adaptations to the low caloric intake? For example your body will eventually lower its non exercise thermogenic activity which makes up roughly 60-65% of your metabolism. You may not feel it much in the beginning bc your body will be producing a lot of natural epinephrine, but eventually the adaption will happen and you feel like a sloth and fat loss will come to a screeching hault.

What then...
Do you guys incorporate refeeds, increase your feeding window times or cycle off and than back on?

 

[NGL34]

I feel like NY muscle is so successful with this IF diet b/c he is doing it along with keto and hitting min protien requirements plus for his size able to eat the calories he needs to offset metabolic adaption or close to it. IF seems so appealing and popular bc it offer some flexibility, however if you want to look great you almost have to be like NYM and really dial in from my observation.

 

[Dog-Slime]

Lol good point.

Along the lines of health how does one off set some metabolic adaptations to the low caloric intake? For example your body will eventually lower its non exercise thermogenic activity which makes up roughly 60-65% of your metabolism. You may not feel it much in the beginning bc your body will be producing a lot of natural epinephrine, but eventually the adaption will happen and you feel like a sloth and fat loss will come to a screeching hault.

What then...
Do you guys incorporate refeeds, increase your feeding window times or cycle off and than back on?

I just do it daily for like two weeks and then I'm so fucking lean that I can (or COULD) eat like a stoned pig for atleast a month before I would even cover an ab up... So personally I just do it till I don't see the point anymore then quit so I've never experienced what you are referring

 

[LK3]

Whats the point of doing IF for health if your going to eat 2 or 3 pounds of meat at once?

i dont usually feel full until i eat about that much. lol
if i only eat an lb of meat im still hungry.
uncooked dinner weight is usually upwards of 3lbs.

this is my version of eating less. lol
:star-w:rs

 

[LK3]

Lol good point.

Along the lines of health how does one off set some metabolic adaptations to the low caloric intake? For example your body will eventually lower its non exercise thermogenic activity which makes up roughly 60-65% of your metabolism. You may not feel it much in the beginning bc your body will be producing a lot of natural epinephrine, but eventually the adaption will happen and you feel like a sloth and fat loss will come to a screeching hault.

What then...
Do you guys incorporate refeeds, increase your feeding window times or cycle off and than back on?

the answer the bottom all is yes.lol
also one key i feel to breaking platuaes is time off and recovery. in those times of detraining lower or relax diet too.

if you really drop the kals and do a fast or cut carbs for a time then doing some sort of refeed or carb up helps. i havent read the begining of this in a while but i thought a lot of that was detailed.

i also have a tendency to do like mico cycles with in diet times, like drop carbs below 100g for a cpl weeks then rebound..

diet+training+others... all go hand in hand in hand in up and down cyles the whole time. two steps forward one step back two....

 

[3BILLS]

i dont usually feel full until i eat about that much. lol
if i only eat an lb of meat im still hungry.
uncooked dinner weight is usually upwards of 3lbs.

this is my version of eating less. lol
:star-w:rs

What kind of meat and do you eat anything else?

 

[LK3]

What kind of meat and do you eat anything else?

beef or chicken
i have veg and some sort of carb too.
those change depending on goals.

just as an example.. tonight is a lil different i needed to eat something after gym n shopping so i had grilled chicken breast on some fresh baked white bread.
a lil less then 50g carb and a lil less then 100g pro.

in a cpl hrs ill eat again. meat form the oven and a big salad. maybe ill eat half a potato. i bought a piece of meat that weight 3.75lbs. has a lil fat so will cook in the oven for 3 hrs or so. idk the cut in english... lol think like a pot roast or brisket... its cold today. lol

ill eat at like 3/4 of whats there.
left over will be my early snack tomorrow.

forgot bought broccoli too. so ill eat that n i think i have some carrots ill put in.

last night was just chicken and salad and potatos.

 

[astrosfan123]

everyone should try it once I guess but after doing it a while and then stopping I think the worst thing I ever did was fasted training and thinking there was some magic to the whole fasting thing lol. If I did it all over again I would atleast have an intra eaa/karbolyn shake I would sip in the gym and if the gym schedule couldn't matchup up with an 8 hour window I would just eat post gym and not adhere to a window and not give my body post workout nutrients due to a stupid eating window lol.

 

[NEMSZ]

everyone should try it once I guess but after doing it a while and then stopping I think the worst thing I ever did was fasted training and thinking there was some magic to the whole fasting thing lol. If I did it all over again I would atleast have an intra eaa/karbolyn shake I would sip in the gym and if the gym schedule couldn't matchup up with an 8 hour window I would just eat post gym and not adhere to a window and not give my body post workout nutrients due to a stupid eating window lol.

No one said it was optimal for growing lol, if I wanted to be as big and muscular as possible good is definitely needed as much as possible...

But as far as longevity goes, staying/getting lean or maintaining muscle that’s already acquired (unless you’re a huge guy and need tons of food just to maintain) it’s pretty convenient...

I think that window of needing to eat within a certain time frame after training isn’t really necessary unless trying to grow... Especially when you’re on AAS... Idk why people think the body goes “catabolic” while on hundreds of mg to grams of AAS (not sure what category you fit in but just saying in general) from training or not eating at an exact time.... It definitely doesn’t..

 

[Brickshthouse79]

Im 5'11 and 250lbs and have been doing IF for the past month - around 13% bf now. My window is 16/8 anf I usually break my fast at 11am. On the following with trt and dc training ive been gaining muscle.

My macros are 45% pro, 30% carbs, 25% fat. I eat 1.5h protein per lb, so it about 350-375g per day.

My daily food is generally:

Breakfast: 6 whole eggs, 2 scoops casein, 1 cup oats, 1 quest bar, fish oil

Pre-workout: 10 oz chicken, piece of fruit

Post workout: 2 servings whey and oats

Dinner: 10 oz pork, chicken or beef, sweet potato, fish oil

Evening snack: 3 servings oikos yogurt (0 fat)

 

[NEMSZ]

Idk how you fit all that food from 11am to 7pm lol I usually only have enough for 2 big meals and lately I’ve been TRYING to incorporate a shake but I think I made it too thick and with too many things (whey, beef collagen and sweet potato powder) and it upset my stomach bad... I also use about an 8 hour window but sometimes extend it to 10 hours depending how I feel, but 90% of the time it’s 8 hours...

 

[Dog-Slime]

https://youtu.be/KYCoep237nQ

?? Think I may give this a try in a couple weeks and will let yall know what that's like...

 

[tregar]

Read all 8 pages, very good topic.

Have been on intermittent fasting 8/16 (eat 1st 8 hours of day, don't eat the other 16 hours) for a year. Age = 49, been lifting since my 20's.

Absolutely love it, never felt or looked better, and strength in gym best it has ever been, surpassed all previous records.

On TRT at 210 a week, currently on a 525mg a week test cyp cycle for 8 weeks (3 weeks in) + mk677 25mg every morning to keep my igf-1 at 322 ng/ml (the equivalent of 3.4 iu hgh) each day for the 7 months I use it a year, with a 5 month break from it.

Palumbo keto diet for bodybuilders used every day: 1 to 1.25grams of protein per lb of weight, 0.5g of fats per lb of weight. You can go as high as 1.50grams per lb of bodyweight on Palumbo keto.

Wake up at 5am:

1) breakfast of 6 eggs + 1 tablespoon flax seed oil + 20 gram met-rx protein plus shake

with added supplements of: HMB, bcaa's, 3g CLA + betaine 1.25g + R-ALA 300mg + 4 fish oil + 1500mg arachidonic acid everyday for 1 month, then next month use arach. acid only on workout days (4 caps pre-workout), and alternate back to every day following month, then back to workout days only on month after that, etc. Incredible soreness and pumps with the arachidoinc acid + mk677. It works very well.

Superstack: CLA + betaine: https://www.ergo-log.com/betacla.html

Betaine gives bodybuilders more muscle and less fat: https://www.ergo-log.com/betaine-gives-bodybuilders-more-muscle-and-less-fat.html

https://www.prnewswire.com/news-rel...arachidonic-acid-builds-muscle-266756951.html

New Study Shows Omega-6 Fat Arachidonic Acid Builds Muscle:

"Thirty college-aged men were recruited for the study, and randomized into two groups. The men in the first group were given 1,500 mg of ARA daily, and the other an identical-looking placebo. All men followed a periodized resistance-training program for 8 weeks.

At the end of the study, the group supplementing ARA reported significantly greater gains in lean body mass (3.6 lbs. vs. 0.2 lbs.). They also noticed an 88% greater increase in muscle thickness (.47 cm vs. .25 cm), and added significantly more strength to bench press and leg press (110 lbs. vs. 76 lbs.). Lastly, wingate peak anaerobic power was dramatically improved with ARA (78W vs. 28W), a 275% greater increase."

2) 10am workout + use 5g of bcaa and 3g hmb to prevent muscle breakdown (see ergo-log study):

Told you so: BCAAs are anticatabolic: http://www.ergo-log.com/bcaasareanticatabolic.html

3) Lunch: 356g flank steak (80g protein/24g fat/550 calories) + frozen spinach

alternate lunch: 2 chicken breast from Whataburger on a tray by itself (80g protein/500 calories) + 1/2 an avacado = 625 calories

alternate lunch: 5 small thin baked fish from golden corral buffet (75g protein) + small salad

4) Last meal of day at 2:30 = 60 gram (3 scoop) met-rx protein plus shake in ice and water with 1 tablespoon no-carb heavy whipping cream, taste is incredibly good and the met-rx releases protein for a good 7 hours into the fast as a mix of casein/egg white/milk protein/whey

5) running during fast (do 4 laps) for 20 minutes, accelerates fast loss (see study below fasting + cardio = no loss of muscle and over double the fat loss). Take another 5g bcaa + 3g HMB to prevent muscle breakdown during cardio (see ergo log study):

Small amount of BCAAs and L-arginine prevents cardio-induced muscle breakdown: https://www.ergo-log.com/bcaasarginine.html

I've gone from 15% body fat down to 12% body fat in just a few months on this routine, lost/loose 1 pound of body fat plus a week. When my calories were kept at 1800 a day on palumbo keto diet, got in 200 to 240g of protein a day, broke all previous strength records with no carbs, just the 6 eggs for breakfast and met-rx, you don't need carbs to make great progress in the gym!

Even after going down to 12% body fat, I still continue to do the intermittent fasting + running, love the way I feel and look, and the grocery bill has been slashed to only a portion of what I used to pay. Easily maintain and add muscle weekly while dropping even more fat.

Go to the waterpark all summer and get compliments from lifeguards & tourist with the new lower body fat/high muscle, stay at 210lb/12% easily with this fasting/running/eat 3 meals between 6 and 2:30pm, absolutely love it. Made the best gains in gym even with the fasting/running daily.

Studies:

Rapid weight loss without losing muscle: combine intermittent fasting and cardio:

http://www.ergo-log.com/rapid-weigh...-combine-intermittent-fasting-and-cardio.html

hxxp://www.ergo-log.com/rapid-weight-loss-without-losing-muscle-combine-intermittent-fasting-and-cardio.html

Experienced strength athletes lose fat by intermittent fasting, not muscle mass or strength:

https://www.ergo-log.com/strength-a...tent-fasting-not-muscle-mass-or-strength.html

hxxps://www.ergo-log.com/strength-athletes-lose-fat-by-intermittent-fasting-not-muscle-mass-or-strength.html

 

[johnjuanb1]

I’m on a bulking version of intermittent fasting these days trying to put back the muscle I lost after 9 1/2 natural.
I eat 3 meals.
It’s a 16 hour fast and 8 hour feeling window.
My body weight is between 233-237Lbs.
I was down to 188Pbs after getting hurt.
Strength has gone up a lot and my muscles are coming back.
I’ve put on plenty of fat but I figure that’s necessary to really grow. My body feels less injury prone.
I eat 3 big meals and a post workout shake.
I plan to bulk until next spring.

 

[tregar]

Johnjuanb1 said:

I’m on a bulking version of intermittent fasting these days trying to put back the muscle I lost after 9 1/2 natural.
I eat 3 meals.
It’s a 16 hour fast and 8 hour feeling window.
My body weight is between 233-237Lbs.
I was down to 188Pbs after getting hurt.
Strength has gone up a lot and my muscles are coming back.
I’ve put on plenty of fat but I figure that’s necessary to really grow. My body feels less injury prone.
I eat 3 big meals and a post workout shake.
I plan to bulk until next spring.

Awesome Johnjuanb1 ! I also eat 3 meals between 6 and 2:30pm, then fast thru dinner and sleep.

Forgot to mention:

* This Palumbo keto diet works great for people who are no longer all that sensitive to insulin. Even though my A1C and insulin are completely normal, I don't respond to insulin like I used to. In my 20's and 30's I could eat whatever I wanted to and still stay super low fat and high muscle, but this changed after age 40. This diet is great for people like myself, women, and people over age 35.

* On the days I workout, I can easily add 2 more scoops of met-rx in water during the fast at 7pm...and it has no effect on the fat loss, which still continues regardless, this late night protein offsets the expended calories from the early morning workout since I still continue to run everyday during the fast whether workout days or not. This gives me an additional 40 grams of protein and 200 calories on workout days for aiding muscle growth.

* 10 almonds are taken with the 2:30 last meal of the day met-rx (3 scoops in water = 300 calories, 60g protein, + 1 tablespoon heavy whipping cream = 50 calories = 400 calories total with the nuts.

* The thirty dollar RENPHO electronic body fat scale sends 8 body measurements to your phone, so you can track bodyfat, musclemass, etc. I used it everyday to track my progress.

* The 14 year master of Palumbo keto diet bodybuilding: Luis Villasenor's interview: https://medium.com/better-humans/ho...ith-luis-villaseñor-of-ketogains-33ff65155740

hxxps://medium.com/better-humans/how-to-build-muscle-on-the-ketogenic-diet-an-interview-with-luis-villase%C3%B1or-of-ketogains-33ff65155740

Luis is around 185lbs, myself at 210lbs. As stated on the 1st page of this thread, it's possible to maintain even 240lbs on intermittent fasting, eating just 2 big meals a day.

You don't need carbs to build muscle, I've made the best strength gains of my life without any starchy carbs, my carbs are kept at less than 20g a day.

* I continue to take 3g of HMB and 5g of bcaa's before every meal along with 2 caps of CLA at every meal + 300mg R-ALA and 2.5g betaine a day spread out. CLA + betaine has been shown to result in great muscle gain and fat loss. HMB powder, bcaa powder and CLA caps are super cheap in bulk. MET-rx is a long lasting slow release protein that works for up to 7 hours, always have loved the taste, reminds me of a sugar-free vanilla ice cream, comes in a 2lb as protein-plus. I buy many of these to last me for some time, but I go through them pretty fast.

* My best friend is sugar-free jello at night that I eat during the fast to stay sane. I get flavors in the box like strawberry-banana, it has to sit in fridge for 6 hours, taste is great and it's a great treat at night with no calories. I always add a dash of no-carb liquid heavy whipping cream on top to make it really tasty. This also has no effect on slowing down fat loss.

* The MK677 brings my igf-1 up from baseline of 227 to 322 ng/ml average with a 370 ng/ml reading for the first two weeks, then averages 322 to 325 for the next 7 months. That's when I go off it, as the peak begins to lower after that, my blood work shows the same after 7 months, just like the studies, when the igf-1 will lower from 322 down about 20 points during the 8th month, so that's why I stop using it after 7 months. 4iu of HGH brings me to 380 ng/ml, so 25mg of mk677 gives me a reading of around equivalent of 3.4iu HGH. Luckily, I get no lethargy at all from mk677, so it works quite well, notice around a 25% increase in strength over time with it, just like the studies which showed a 20% increase in strength. Peptides can be used in place of mk677 for those who lethargy from mk677, they also give you the same 100 point avg igf-1 increase according to research on bloods I have found.

The 322 ng/ml average level the 25mg mk677 taken in the morning brings me to is around what most 18 year old adults read in the high range, I'm age 49 so i could not be happier, also it has great nootropic energy effects daily and super sleep, but my sleep was already good to begin with. One of the best things about it, is that it increases collagen synthesis just like HGH, so I have had zero joint issues in the 2 years I have been using it, whereas before I had a couple joint issues. This means you can use higher dosed test cycles with it and not have to worry about joint problems without having to add in deca or primo, etc. for joint relief.