IF diet help

[cue_artist]

I come from a Muslim country and the holy month of ramadhan is in 10 days from now. During that month Muslims have to fast from sunset to sunrise. So I thought i might as well give the IF a try and see how my body will respond to it. I am not really sure on how much calories i am eating right now. But whatever it counts to it is working really well and Im getting leaner and bigger. Can anybody help me think of a way to divide all that food so that it can fit in an 8 hour feeding window? I have no experience with this type of diet at all !

Stats:
Age:24
Weight: 191 lbs
Bodyfat:~ 11-13 %
Goal: keep my mass on and shred any excess body fat

First off:
I will post my current diet

Meal one: 8 egg whites + 1 whole egg + 1 scoop whey protein ( 24 g protein per serving) + 100 g of oats + 1/2 bag of broccoli

Meal two (Pre Workout) : 300 g of Narwegian Salamon + 200 g of white rice (cooked )

PWO: 2 scoops of whey protein ( 48 g protein ) + 5 g creatine

Meal three : 220 g of white rice + 200 g spinach + 1 large chicken breast

Meal four : 100 g of white rice + 1/2 bag of brussel sprouts + 1 large chicken breast

Meal five : 2 big cans of tuna + 200 g of spinach

Meal six: 1 small piece of steak + 2 scoops casein (48 g of protein)

I am currently doing 30 mins cardio fasted + 20 mins pwo + 30 mins before bed

PS: My workout will be completely fasted without any stimulants or bcaa's .

Supplements used currently :

fishoil , multivitamins, b vitamins, niacin, xtend, c4 preworkout

thanks

[gbrice75]

Have you read my IF thread?

There's no real 'ruleset' to IFing, i.e. there are many different and acceptable ways to do it. You can eat all that food in one sitting (I don't recommend it however, and you probably couldn't do it physically), or in 3 meals spread across whatever your feeding window will be. You can break your fast with a small meal, workout, then have a large PWO meal - or workout fasted and break your fast with a large PWO meal - it's really up to you. That's the beauty of IF; you get to have some flexibility in your life... can't really say the same for standard dieting.

[cue_artist]

Thanks for the fast reply GB. The problem that i will be facing is with regards to my carb intake. Im just to scared to eat in all that amounts of carbs PWO knowing that i will not be moving or doing any physical activity afterwards. I am currently taking around 200g of carbs ( 100g before workout + 100g pwo ) . Do u think having 200 g PWO will be a problem ?

[RaginCajun]

Thanks for the fast reply GB. The problem that i will be facing is with regards to my carb intake. Im just to scared to eat in all that amounts of carbs PWO knowing that i will not be moving or doing any physical activity afterwards. I am currently taking around 200g of carbs ( 100g before workout + 100g pwo ) . Do u think having 200 g PWO will be a problem ?

you will be fine, its all about hitting your macros. go check out the IF thread and lean gains dot com, it may help you find your answers.

[cue_artist]

I still havent read your IF thread. But will do today. The thing about us Muslims is that we are not allowed to have any type of food or water during our fast. So I'm really scared to workout completely fasted but I'm forced to do it because I have to be with my family whenever its time to eat.

[cue_artist]

you will be fine, its all about hitting your macros. go check out the IF thread and lean gains dot com, it may help you find your answers.

I guess I will have to experiment and see how my body reacts to this type of diet and adjust from there

[gbrice75]

Thanks for the fast reply GB. The problem that i will be facing is with regards to my carb intake. Im just to scared to eat in all that amounts of carbs PWO knowing that i will not be moving or doing any physical activity afterwards. I am currently taking around 200g of carbs ( 100g before workout + 100g pwo ) . Do u think having 200 g PWO will be a problem ?

Do you plan on having 200g of carbs in a single sitting, or 200g of carbs spread out over X amount of hours? In either case, chances of storing bodyfat are slight assuming you're still eating at/under maintenance, coupled with the fact that fasting followed by a workout will prime your body for maximum nutrient uptake.

If you're really worried, why not break your fast with a preworkout meal and kill 50g of carbs right there?

[AXx]

=cue_artist So I'm really scared to workout completely fasted.

I do it everyday and its not as bad as you think, my lifts have went up and I have more energy when lifting fasted.

[fatman225]

I still havent read your IF thread. But will do today. The thing about us Muslims is that we are not allowed to have any type of food or water during our fast. So I'm really scared to workout completely fasted but I'm forced to do it because I have to be with my family whenever its time to eat.

If you cannot drink water then I suggest, if possible, moving your workout to right before you are able to break the fast, this way you can at least drink water as soon as you are done. Otherwise spending the whole day dehydrated does not sound fun.

OR to right after if you are allowed to work out after this time, I don't know all the rules.

I'm more concerned about the water thing that the food one. I have been using IF for a while now, a few months, and have shed a lot of bodyfat with it even though not to my goal yet, it clearly does work.

The thing is I drink water all day long, and if I could not, then I would want to time my workout so I could at least drink as soon as I got done.

[cue_artist]

Do you plan on having 200g of carbs in a single sitting, or 200g of carbs spread out over X amount of hours? In either case, chances of storing bodyfat are slight assuming you're still eating at/under maintenance, coupled with the fact that fasting followed by a workout will prime your body for maximum nutrient uptake.

If you're really worried, why not break your fast with a preworkout meal and kill 50g of carbs right there?

I will be having 200 g of carbs spread into 2 meals ( 100 g each ) . Do u think its beneficial to work out after eating one meal ? I thought the concept of IF is to work out on an empty stomach

[cue_artist]

If you cannot drink water then I suggest, if possible, moving your workout to right before you are able to break the fast, this way you can at least drink water as soon as you are done. Otherwise spending the whole day dehydrated does not sound fun.

OR to right after if you are allowed to work out after this time, I don't know all the rules.

I'm more concerned about the water thing that the food one. I have been using IF for a while now, a few months, and have shed a lot of bodyfat with it even though not to my goal yet, it clearly does work.

The thing is I drink water all day long, and if I could not, then I would want to time my workout so I could at least drink as soon as I got done.

Thanks for ur reply bro . When i fast every year drinking water is the last thint i worry about because ur body just gets used to it after a while . The thing im worried about is that i will have to cut on my protein intake because im sure i wont have the appetite to eat all these meals on an empty stomach. Notice the amount of protein im eating in a normal day ...

[gbrice75]

I will be having 200 g of carbs spread into 2 meals ( 100 g each ) . Do u think its beneficial to work out after eating one meal ? I thought the concept of IF is to work out on an empty stomach

Some people work out fasted, others don't. Again, there's no 'right way'. Personally, I liked how I felt working out fasted. I had greater intensity and focus, not tired at all.

I wouldn't be too concerned about 100g carbs x 2 meals after having fasted for 16 hours and then working out.