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Thread: IF and Strong Lifts, Back to basics...

  1. #41
    DuggyPhresh is offline Junior Member
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    Question: Has anyone ever done a cycle while employing intermittent fasting?

  2. #42
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    I havent read anything specific to IFand Cycles.

    I have read many have had good gains/results by timing the end of their fast so that their 8 hour feed starts soon after workout. For me i intend to drop about 10 - 15 more lbs and adjust my fast to do just that and will more than likely be adding a test e cycle

    So basically me feed window will be from 6am - 2pm with work out at 5am the last hour of my fast.

  3. #43
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    For these fasting times, how do you control hunger? I work 12hrs a day and then lift/cardio after words. I have to wake up at 5am....so 5am-11am...I would be dying to eat. Do you drink coffee or some sort of hunger suppressant?

  4. #44
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    Coffee helps. I would abjust your eight hour feed time so that it ends a few hours before you sleep allowing for most of your fast while sleeping. Also to be honest you get used to it and most of the hunger is in your head. Meaning you are just used to eating at certain time so your mind is hungry your body more that likely isn't as hungry as your head is telling you.

  5. #45
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    Got it...May have to try this
    Last edited by 626Cuda; 05-27-2013 at 08:07 PM.

  6. #46
    DuggyPhresh is offline Junior Member
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    Plane black coffee does help yes. And I also agree with ending your eating window prior to sleep. Keeps a good chunk of your fasting window in your sleep, so half your time fasting you're asleep.
    Last edited by DuggyPhresh; 05-27-2013 at 08:54 PM.

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    DuggyPhresh is offline Junior Member
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    Has anyone done a PH cycle? I got some h-drol and tamox for PCT (hand me downs from a friend that went straight to the real thing) but I see a lot of mixed reviews on pro hormones. What are some views on running a PH cycle of h-drol?

  8. #48
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    Quote Originally Posted by DuggyPhresh View Post
    Has anyone done a PH cycle? I got some h-drol and tamox for PCT (hand me downs from a friend that went straight to the real thing) but I see a lot of mixed reviews on pro hormones. What are some views on running a PH cycle of h-drol?
    It's not very good stuff especially on its own just wait train hard and eat hard you will be better off I did a ph and it sucked I got gains but water retention to so idk what levels looked like no bw was done but not worth it IMO.

  9. #49
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    Quote Originally Posted by DuggyPhresh View Post
    Question: Has anyone ever done a cycle while employing intermittent fasting?
    Idk if it would work well I'm far from an expert on IF I personally don't like it but who's to say it doesn't work I never took the time to research. One bad thing I see is all your carbs around your workout idk how this could be done on IF. Also not eating breakfast or lunch would this not slow your metabolism down if done for extended periods of time? I feel personally it wouldn't work good for me on a cycle but I have no real facts on the diet so my opinion is based on personal preference more than knowledge I guess.

  10. #50
    DuggyPhresh is offline Junior Member
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    ^^ just a generic question about cycles... I'm still doing IF but i revamped my diet down a little bit. I'll post updated diet once I get time to sit down and do so, hopefully tonight. Then I'll probably do a final adjust Thursday after the BOD POD appt.

  11. #51
    DuggyPhresh is offline Junior Member
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    No diet, just workout:

    Squats - 165lbs @ 5x5
    Bench Press - 140lbs @ 5reps x 1, 4reps x 2, and 3reps x 2
    Bent Over Row - 150lbs @ 5x5

  12. #52
    DuggyPhresh is offline Junior Member
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    All right so the results are in. BF% is 19.3%, Fat Free Mass% is 80.7%, Fat mass is 37 lbs, Fat Free Mass is 155 lbs. Weight is 191 lbs. The weird part about this is using online calculators (based on height, age, and weight) sets my BMR at 1877 with a 3266 TDEE, but.... They hooked me to another machine that measures resting metabolic rate and got 1483 (it said my metabolism was very very low). So my suggested maintenance is 1928 calories. Anybody seen this kind of variance before?? Also i was informed by their nutritionist that the 1.2 g/lb to 1.5 g/lb for protein is actual g/kg not g/lb. So he suggested 2298 calories/day @ 144g protein, 345g carbs, and 38g fat. Ends up being about 25/60/15. Let me know what you guys think of this information. (pretty close to your LBM x 15 equation as far as calories go DougieFresh7707). Thanks for all the help and input guys.

  13. #53
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    Quote Originally Posted by DuggyPhresh View Post
    All right so the results are in. BF% is 19.3%, Fat Free Mass% is 80.7%, Fat mass is 37 lbs, Fat Free Mass is 155 lbs. Weight is 191 lbs. The weird part about this is using online calculators (based on height, age, and weight) sets my BMR at 1877 with a 3266 TDEE, but.... They hooked me to another machine that measures resting metabolic rate and got 1483 (it said my metabolism was very very low). So my suggested maintenance is 1928 calories. Anybody seen this kind of variance before?? Also i was informed by their nutritionist that the 1.2 g/lb to 1.5 g/lb for protein is actual g/kg not g/lb. So he suggested 2298 calories/day @ 144g protein, 345g carbs, and 38g fat. Ends up being about 25/60/15. Let me know what you guys think of this information. (pretty close to your LBM x 15 equation as far as calories go DougieFresh7707). Thanks for all the help and input guys.
    Where did you get 3266?

  14. #54
    DuggyPhresh is offline Junior Member
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    Harris Benedict formula, or something similar, it's In the TDEE sticky in nutrition forum. But there are a couple different formulas that use age height and weight and that's what got me the 3200, but the machine I used had me mouth breath into a tube for 10 minutes and came up with 1928 maintenance.
    Last edited by DuggyPhresh; 05-30-2013 at 03:04 PM.

  15. #55
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    Data Sheets

    Here are the data results. Just FYI.

    IF and Strong Lifts, Back to basics...-photo-1.jpgIF and Strong Lifts, Back to basics...-photo-2.jpg
    Last edited by DuggyPhresh; 05-30-2013 at 04:15 PM.

  16. #56
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    Quote Originally Posted by DuggyPhresh View Post
    Harris Benedict formula, or something similar, it's In the TDEE sticky in nutrition forum. But there are a couple different formulas that use age height and weight and that's what got me the 3200, but the machine I used had me mouth breath into a tube for 10 minutes and came up with 1928 maintenance.
    I don't like that formula personally I doubt with your lbm 3266 is to maintain seems a little crazy I would drop 1000 of that number IMO. So 1900-2000 I don't see being a problem at all try it out an monitor your progress that what I would do.

  17. #57
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    I'm gonna set my diet up around that 25/60/15 schedule he recommended and see how that works out (2298 calories).

    Also workout for today:

    Squats - 170lbs @ 4reps x 2, 3reps x 3
    Overhead Press - 100lbs @ 5reps x 4, 3reps x 1
    Deadlift - 220lbs @ 5x1

  18. #58
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    Quote Originally Posted by DuggyPhresh View Post
    I'm gonna set my diet up around that 25/60/15 schedule he recommended and see how that works out (2298 calories).

    Also workout for today:


    Squats - 170lbs @ 4reps x 2, 3reps x 3
    Overhead Press - 100lbs @ 5reps x 4, 3reps x 1
    Deadlift - 220lbs @ 5x1
    25/60/15 ? 60% of you calories are gunna be carbs I don't think that's a good idea how long have you been dieting and traing and what bf% and weight did you sart at?

  19. #59
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    Quote Originally Posted by DuggyPhresh

    Unfortunately I only have logs going back a year and a half, but when I started I couldn't even bench 95lbs I think I weighed around 158lbs or so
    Previous post.... BF% were fairly low when I started, don't have a number. Started about 3 years ago.

  20. #60
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    Quote Originally Posted by DuggyPhresh View Post
    Previous post.... BF% were fairly low when I started, don't have a number. Started about 3 years ago.

    Not to sound mean but 3 years you should be farther I think your training and diet need to be revamped completely IMO what your doing isn't go I g good results
    Personally if should be the first to go go to GB for advice I'm sure he can get you where you want to be.

  21. #61
    DuggyPhresh is offline Junior Member
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    I hit him up on his nutrition sticky, hopefully he can provide some more feedback. I want to get this stuff all ironed out before I switch up my routine.

    So looking and reading some more i got a good meal plan for something along the lines of 1900-2000 calories at a 40/44/16 (197g-P, 218g - C, and 36g - F). Would that be a solid starting for when I switch it up?

  22. #62
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    Quote Originally Posted by DuggyPhresh View Post
    I hit him up on his nutrition sticky, hopefully he can provide some more feedback. I want to get this stuff all ironed out before I switch up my routine.

    So looking and reading some more i got a good meal plan for something along the lines of 1900-2000 calories at a 40/44/16 (197g-P, 218g - C, and 36g - F). Would that be a solid starting for when I switch it up?
    I like the look of that alot more and idk of when on IF you can carb cycle but if and when you switch carb cycle forsure it's great, also I'm at 250/150/50 macros right now and I'm losing slowly which is what I wanted no more than 2 pounds a week and so far that is exactly where I'm at GB will point you I the right direction he knows way more than I do .

  23. #63
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    I was looking into that carbs/protein or fats/protein setup... You ever try that out? No carbs before bed? Interesting read regardless.

  24. #64
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    Quote Originally Posted by DuggyPhresh View Post
    I was looking into that carbs/protein or fats/protein setup... You ever try that out? No carbs before bed? Interesting read regardless.
    No have a link and I don't agree with befor bed depends on your workout I have 3 carb meals a day and all based on when I workout.

  25. #65
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    Its Friday!!! I'll post my anticipated diet for evaluation and some fine tuning these next few days.

  26. #66
    DuggyPhresh is offline Junior Member
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    PS: no link dougiefresh, can't find the thread I was reading. I'll keep searching...

  27. #67
    DuggyPhresh is offline Junior Member
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    Workout today:


    Squats - 170lbs @ 5x3, 4x2
    Bench - 140lbs @ 5x1, 4x1, 3x3
    Rows - 155lbs @ 5x5

  28. #68
    DuggyPhresh is offline Junior Member
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    Workout for today:

    Squats - 170lbs @ 5x5
    Overhead Press - 100lbs @ 5x5
    Deadlift - 230lbs @ 5x1

    Diet plan to follow....

  29. #69
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    Back to the 7 small meals a day and keeping it around maintenance calories 1928.

    Meal 1 (32p, 21c, 2f, and 230cal):
    MyoFusion Probiotic Whey
    Fat Free Milk

    Meal 2 (26p, 23c, 8f, and 280cal):
    Egg Whites
    Dave's Good Seed Bread
    Light Margarine

    Meal 3 (14.6p, 42c, 2.8f, and 240cal):
    Brown Rice
    Top Sirloin
    Vegetables

    Meal 4 (15.3p 54c, 1.2f, and 281cal):
    Yams
    Extra Lean Turkey Breast
    Banana

    Meal 5/PWO (52p, 94c, 4.5f, and 620cal):
    Optimum Gold Whey
    Fat Free Milk
    Old Fashioned Oats
    Sizone Pre-workout

    Meal 5 Non-Workout Days i omit the sizeon for (45p, 55c, 4.5f, and 440cal)

    Meal 6 (29p, 0c, 8f, and 195cal)
    96/4 Extra Lean Ground Beef
    Pepper Jack cheese

    Meal 7 (24p, 5c, 5.7f, and 160cal)
    Elite Casein
    Extra Light Olive Oil

    Daily Totals are 193p, 239c, 32f, and 2006cal on workout days and 186p, 200c, 32f and 1826cal. All my food choices were calculated use MyFitnessPal app on phone with appropriate brand names. I"m going to run this on my routine and see how it works out.

  30. #70
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    Quote Originally Posted by DuggyPhresh View Post
    Back to the 7 small meals a day and keeping it around maintenance calories 1928.

    Meal 1 (32p, 21c, 2f, and 230cal):
    MyoFusion Probiotic Whey
    Fat Free Milk

    Meal 2 (26p, 23c, 8f, and 280cal):
    Egg Whites
    Dave's Good Seed Bread
    Light Margarine

    Meal 3 (14.6p, 42c, 2.8f, and 240cal):
    Brown Rice
    Top Sirloin
    Vegetables

    Meal 4 (15.3p 54c, 1.2f, and 281cal):
    Yams
    Extra Lean Turkey Breast
    Banana

    Meal 5/PWO (52p, 94c, 4.5f, and 620cal):
    Optimum Gold Whey
    Fat Free Milk
    Old Fashioned Oats
    Sizone Pre-workout

    Meal 5 Non-Workout Days i omit the sizeon for (45p, 55c, 4.5f, and 440cal)

    Meal 6 (29p, 0c, 8f, and 195cal)
    96/4 Extra Lean Ground Beef
    Pepper Jack cheese

    Meal 7 (24p, 5c, 5.7f, and 160cal)
    Elite Casein
    Extra Light Olive Oil

    Daily Totals are 193p, 239c, 32f, and 2006cal on workout days and 186p, 200c, 32f and 1826cal. All my food choices were calculated use MyFitnessPal app on phone with appropriate brand names. I"m going to run this on my routine and see how it works out.
    I would lower carbs and raise protien and fat a little if you trying to cut 240 carbs might be a little high, I think you should research a little it would really benifit you I'm toatlly just tryin to help you not criticize so please don't take it that way. Also no need for 3 different types of protien I don't even buy just casein for bedtime I find a well rounded protein pro7ien is pretty good it has wpi complex,and casein along with one or two other types of protien going your route with the 3 sounds pricy. This set up does seem alot better though I just think protien an fat should be a little high and cut out like 75-100 carbs they don't help with cutting.

  31. #71
    DuggyPhresh is offline Junior Member
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    It's only 240c 3 days a week on workout days, otherwise I'm at 200c. I appreciate all the input but I'm going to run this for a couple weeks and see what the scale says lol and yes the powders are a tad pricey. I'll keep you posted...

  32. #72
    DuggyPhresh is offline Junior Member
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    Weight - 193.4lbs

  33. #73
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    Workout today :

    Squats - 175lbs @ 5x3, 4x1, 3x1
    Bench - 140lbs @ 5x2, 4x2, 3x1
    Rows - 160lbs @ 5x2, 4x1, 3x2

  34. #74
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    Screw you 12 hour days on the weekend!!!! Any ways, i digress...

    Workout today:

    Squats - 175lbs @ 5x2, 4x2, 3x1
    Overhead Press - 105lbs @ 5x1, 4x1, 3x3
    Deadlift - 240lbs @ 4x1

  35. #75
    DuggyPhresh is offline Junior Member
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    Weight - 190.0lbs

  36. #76
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    Gym today:

    Squats - 175lbs @ 5x3 and 4x2
    Bench - 140lbs @ 5x3 and 4x2
    Rows - 160lbs @ 5x5

  37. #77
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    Gym today:

    Squats - 175lbs @ 5x5
    Overhead Press - 105lbs @ 5x3 and 3x2
    Deadlift - 240lbs @ 3x1

  38. #78
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    So prior to going back to 7 small meals a day I slowly lowered my calorie intake on IF. I've revised my food intake only slightly from my posted 7 meal plan to keep me around a 200 cal deficit. So I'm at 194p/188c/31f. Losing weight steadily it seems. Gonna try to get to around 13-15% BF then try carb cycling. Been reading up in GB's carb cycling sticky and am looking forward to getting into that in the future. Seems everyone likes the results, and I haven't tried carb cycling yet.

  39. #79
    DuggyPhresh is offline Junior Member
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    Workout yesterday:

    Squats - 180lbs @ 5x1, 4x2, 3x2, & 1x1
    Bench - 140lbs @ 5x4 & 4x1
    Bent over row - 165lbs @ 5x1, 3x1, & 2x3

  40. #80
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    Switching up my workout tomorrow to a 3 day split... Will post routine throughout week.

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