IF and Strong Lifts, Back to basics...

[DuggyPhresh]

@sgt2jay

Good to hear man. I think the hardest part about IF is getting used to the fasting period. Once you get past that it's easy. Have you googled "lean gains?" Lots of good info on IF.

[sgt2jay]

honestly the onlyhard part of the fasting is the thought of it. Oncde you do it you will realize how easy it is. i also found i dont need to be as strict as you think. for example on wednesdays it is my most active day so i find my self hungry soone and my fast is only 15 hours but most days is is 16.5 to 17 hours.

after a couple week you kind of get a feel on when you need to eat as opposed to whe you want to eat.

[DuggyPhresh]

Question: Has anyone ever done a cycle while employing intermittent fasting?

[Dougiefresh7707]

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.

[sgt2jay]

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.

[626Cuda]

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?

[sgt2jay]

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.

[626Cuda]

Got it...May have to try this

[DuggyPhresh]

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.

[DuggyPhresh]

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?

[Dougiefresh7707]

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.

[DuggyPhresh]

^^ 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.

[DuggyPhresh]

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

[DuggyPhresh]

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.

[Dougiefresh7707]

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?

[DuggyPhresh]

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.

[Dougiefresh7707]

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.

[DuggyPhresh]

Here are the data results. Just FYI.

[DuggyPhresh]

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

[Dougiefresh7707]

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?

[DuggyPhresh]

Workout for today:

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

Diet plan to follow....

[DuggyPhresh]

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?

[Dougiefresh7707]

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 .

[DuggyPhresh]

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

[Dougiefresh7707]

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.

[DuggyPhresh]

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

[DuggyPhresh]

PS: no link dougiefresh, can't find the thread I was reading. I'll keep searching...

[DuggyPhresh]

Workout today:


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

[DuggyPhresh]

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.

[Dougiefresh7707]

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.

[DuggyPhresh]

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...

[DuggyPhresh]

Weight - 193.4lbs

[DuggyPhresh]

Workout today :

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

[DuggyPhresh]

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

[DuggyPhresh]

Weight - 190.0lbs

[DuggyPhresh]

Gym today:

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

[DuggyPhresh]

Gym today:

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

[DuggyPhresh]

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.

[DuggyPhresh]

Workout yesterday:

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

[DuggyPhresh]

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