Intermittent fasting has been going very well. The hunger pangs have not been bad at all. Work was challenging last week, but after posing a question to the Stronglifts Inner Circle, I have now modified my IF based on the Leangains Guide. This was a series of documents I read while investigating fasting, but for reasons unknown forgot all about the information that was provided. What is nice about intermittent fasting is the flexibility you have to modify your program so it fits your lifestyle.
The goal again is to “get as lean and strong as possible” based off the Leangains summary to IF. Since work gets in the way of fasting and training my feeding window has been adjusted. Instead of not eating prior to working out, I now open the feeding window at noon until 1pm and eat approximately 20-25% of my total daily calories. I work out between 3-330pm, lifting weights, which is approximately 90 minutes or run for anywhere between 30-60 minutes (depending on mileage). My largest meals comes right after my work out. So far it consists of a protein shake (Vega Sport) followed by a full meal. About 2-3 hours after dinner I am eating another meal to round out my 3000 calorie day (on days I lift).
Eating 3000 calories on a lifting day is still a challenge. I have only been successful twice since starting this little experiment. That means I need to get more food in while my window is open or I won’t see the the results I am looking for. On my running days, I still maintain a 2500-2700 calories diet. I have been following each workout up with a great tasting shake I call the Green Glop. Doesn’t that sound tasty?
Much like Martin Berkhan talks about on Leangains, “skipping breakfast keeps hunger away far better than eating in the morning.” Doesn’t sound logical, does it? I can attest to being hungry an hour to 2 hours after my morning cereal or oatmeal. No more! While it might take time for your body to adjust to skipping this meal, the results could be beneficial, depending on what your goals are. You can read more if you are interested.
For me, my goals are to increase the amount of lean body mass and decrease the percentage of body fat. The 4 months leaning up to February, 2012 were good, as I gained 5.5 lb. of muscle, but also added 1 lb. of body fat. That is a trade off I am willing to accept. Next month I have another hydrostatic test and hopefully I can see more positive results with the heavier weight lifting, running and adding the intermittent fasting to my lifestyle.