First Day of IF (Intermittent Fasting) - Please Critique

So, I finally started my first day of IF (16 hour fast/8 hour feed). Fasting wasn't all that bad, but my workout was definitely a little lazy. I'm hoping this starts to turn around soon because nothing is more frustrating than feeling drained in the gym.

Stats:

Age: 24
Height: 6'2"
Weight: 180
BF%: ~10%

Goal: Body recomp. Really just looking to lower BF%. I'd like to be around 6-8%.

Calories/Protein/Carb/Fat

Meal 1 - 1:00 p.m.
Whole Wheat Pasta (2 Cups Dry) 600/24/120/3
Chicken/Ground Turkey (8 oz.) 350/75/0/4
Tomato/Pasta Sauce 60/2/120
Udo's 3-6-9 Oil Blend (1 TBSP) 120/0/0/14
Meal 1 Total 1130/101/132/21

Meal 2 4:00 p.m.
Whole Wheat Bread (2 Slices) 200/8/40/3
Organic Hummus (2 TBSP) 120/6/20/5
Grilled Chicken (8 oz.) 350/75/0/4
2% Cottage Cheese (1 Cup) 200/24/12/5
Green Veggie (2 Cups) 70/5/16/0
Meal 2 Total 940/118/88/17

Meal 3 - 8:00 p.m.
Flat Iron Steak (12 oz.) 600/63/0/39
Green Veggie (2 Cups) 70/5/16/0
Meal 3 Total 670/68/16/39

Total Daily Caloric Intake 2740/287/236/77

This is my diet on workout days. Will drop calories by about 300 on non workout days (mainly carbs).

Thanks in advance for the help!!!

A couple questions about my current diet plan:

1. Am I getting enough protein from meat/the correct sources?
2. Am I eating too many processed carbs (pasta, bread)?

Quote:

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Originally Posted by BloozieStrat

A couple questions about my current diet plan:

1. Am I getting enough protein from meat/the correct sources?
2. Am I eating too many processed carbs (pasta, bread)?

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Do you honestly think that fasting for 16 hours is beneficial?

Your body goes through many stages during a fast, and what kind of fast are you even doing? Pure water fast?

To fast, you need high amounts of water intake!

Please explain more, I wish to help you.

Not a pure water fast. I'll have a cup or two of coffee in the morning (black with a little splenda). Then this is about what my day looks like:

6:15am - 10g BCAA's

6:30am - 6:45am - train

7:30am - 8:00am - cardio (sometimes)

9am - 10g BCAA's

11am - 10g BCAA's

1pm - break my fast - PWO meal (about 50% of total calories)

4pm - Meal 2 - about 30% of total calories

8pm - Meal 3 - about 20% of total calories

9pm start fast again

I've done quite a bit of research, but would definitely appreciate any input you have. I'm always open minded.

Oh, and I drink about 5-6 liters of water a day. You think that's sufficient?

Bump....

Quote:

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Originally Posted by oscarjones

Do you honestly think that fasting for 16 hours is beneficial?

Your body goes through many stages during a fast, and what kind of fast are you even doing? Pure water fast?

To fast, you need high amounts of water intake!

Please explain more, I wish to help you.

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www.leangains.com - you can learn all about it there.

Blooze, the diet looks good to me bro. So long as your numbers are pretty accurate (i.e. conducive to reaching your goals), you should do well. I obsess much less over food choices/macro combinations when only eating 3 meals/day.

Keep us posted on how you feel. Was energy better in the gym today?

Felt great in the gym this morning! I think working out with my girl helped too (gotta' impress her.. lol.!)

Today was Deadlifts/Hamstrings/Calves, and I was still able to increase weight on all exercises, despite switching to a.m. workouts and training fasted. I was STARVING when I got out of the shower this morning, but the hunger subsided with my second dose of BCAA.

Diet today will be the same as yesterday... I think that bowl of pasta yesterday was the best damn bowl of pasta I've ever had! I was soooo hungry by 1:00 p.m. that I undercooked by pasta by like 5 minutes and didn't even care (crunchy pasta.... yummm!) LMAO! I couldn't get that food down fast enough. It is definitely a little depressing taking your last bite of food for the night though, when you know you won't eat again for another 16 hours....

Thanks for checking in man.

Cheers!

Good report bro! I hear you about that last bite - how much time between that last bite and when you hit the pillow?

Only an hour or two. And if I can, I try to eat a little more cottage cheese after dinner... I'm sooo stuffed by that point though.

I'm loving how much I get done in the morning when I'm not worried about food though! It's awesome! And I start graduate school in August, so if I'm still enjoying this diet, it will make school a lot more manageable, which was one of my initial attractions to this type of diet.

How's IF going for you? What are you doing on weekends? I don't drink all that often, but I know alcohol certainly isn't allowed during the fast... haha!

I want to take some before pictures this week so I can track my progress (may even take measurements too). If I do, I'll post 'em.

During the week, my fast is fine. My weekends are completely fvcked - nothing to do with IF though, I just have a terrible binge eating habit. Wouldn't matter if I were in IF or a standard higher frequency meal plan - it's a self discipline issue that I need to deal with.

I hear ya' man... Well, keep on truckin' brotha'..! Not much that's worthwhile is easy...

Quote:

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Originally Posted by gbrice75

www.leangains.com - you can learn all about it there.

Blooze, the diet looks good to me bro. So long as your numbers are pretty accurate (i.e. conducive to reaching your goals), you should do well. I obsess much less over food choices/macro combinations when only eating 3 meals/day.

Keep us posted on how you feel. Was energy better in the gym today?

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Thanks for the info.

Good strat Bloozie. Look forward to learning more from this thread.

Quote:

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Originally Posted by oscarjones

Thanks for the info.

Good strat Bloozie. Look forward to learning more from this thread.

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Thanks mate! I've only been on the diet for two days now, but I'm really liking it. I'll try to keep updating, and will hopefully get pictures up.

If you're interested, this thread will also be worth looking at:

http://forums.steroid.com/showthread...nce-here-*-*-*

I've been doing an IF diet too, more like a Warrior Diet, but full fasting till 6pm.
I'm rather fat, and wanting to lose excess fat mainly.
So far so good.

Quote:

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Originally Posted by tom502

I'm rather fat

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If it helps you adhere to the diet and/or you're making progress, then fine, but you really don't need a diet like this IMO. You're fat for a reason, and fasting diets will not really help to correct poor eating habits. IMO they're much more appropriate where a specific goal is in mind (i.e. drop X amount of bodyfat, gain X amount of muscle, etc) as opposed to just getting in shape from being fat.

Just my opinion, not saying it's right or wrong.