As you might have read I have been experimenting with intermittent fasting (IF) this past week. Originally my intention was to use it 3 days a week in conjunction with weight lifting, following the Stronglifts program. As it turned out I started fasting Monday night after eating dinner. I had no food between 8PM and 12PM Tuesday. I ended up working out on an empty stomach, the premise being burning off fat while you exercise. After I was completed my lifting, 90 minutes later, I ate.
I had no problems skipping breakfast and not eating until after I had worked out. Unfortunately, looking back on this I will have to adjust the feeding window or change my work out because it has been very difficult NOT to eat while at work. I have failed the last 2 days, but I also need to be flexible, as IF is something I am just experimenting with. I did have outstanding results when running. On Wednesday I put together 2 of my best miles, running a 7:57 to start and 2 miles later backing it up with a 8:16! All this while fasting. In fact running felt great, better than if I ate 3-4 hours prior to running.
On Thursday I came back with another Stronglifts session. I was able to increase weights on the squat, overhead press and the deadlift. Much like running the previous day if felt great lifting on an empty stomach and I felt as if good progress was made. The left shoulder pain continued to be a problem as I cut the deadlift short by 2 reps. The real challenge would be the next few days as work would stand between IF and my work outs.
Friday was difficult, but I held off until about 11AM before I finally decided to eat an oriental salad and a veggie roll with pad Thai noodles in it. I knew this would have an adverse effect when I went to run my 4 miles later in the day. Looking at my IF chart, moving the feeding window won’t accomplish anything. The problem is getting off work by 2PM and home 60 minutes later and then putting in a 60-90 minute work out or run. This means I don’t eat until 430PM or 5PM. By this time, the feeding window is well on it’s way to closing. Fasting for 16 hours is manageable, but adding an additional 4 hours is probably not the best idea.
Interesting enough I could feel a big difference when I ran 4 miles. It felt better to run on an “empty” stomach rather than one that had food in from lunch or breakfast. Unfortunately, work gets in the way again and there is no way to incorporate weights or running while at work, I don’t have that sort of down time or equipment. Not quite sure what I will do, as I sit here contemplating how to fit a full 3 days of IF in.