....I do 24 hr fast 7 days a week already.
It's like others said. Once or twice a week (you can do it more often for faster results but 1-2 is the original protocol) you take a ~24hr break from eating. You can decide yourself the time and day so it's very flexible. It can be a different day every week if needed. Dinner to dinner, breakfast to breakfast or lunch to lunch are some of the options. I think the author Brad Pilon has a pretty good attitude towards food and dieting: Eat responsibly and enjoy yourself. Don't demonize foods for no reason. Just remember to sometimes take a short break from eating. I think it has relaxed my attitude towards cutting as well.
I fast on rest days and not back to back (except when I tried that 48hr fast for fun). I go to the gym on Mon, Wed and Fri so I normally fast on Tue and/or Thur and/or Sun, depending on the circumstances. If I can fast 2-3 times, I'll do that. If not, then I'll do 1x week. If for some reason I can't fast on some day, then I won't. So like I said it's flexible and you can fit it to your own schedule. Of course fasting like this will impede recovery somewhat but I feel like I've gained a little muscle here and there. And I do this to lose fat so I don't expect to make huge gains.
So I normally do supper to supper fast, from 9pm to 9pm. Important thing is to forget about the fast after you break it. Just act like it never happened and don't reward yourself. I just eat my normal supper, which comes around 500 kcal or so. On feeding days I eat normally, no IF whatsoever unless I'm not hungry in the morning. I keep my calories around my TDEE or slightly above on lifting days as well. I get my carbs and protein and fat.
So In theory I'm at maintenance or gaining 3-4 days a week and on a deficit 2-3 days a week. Should hopefully allow to make some small gains on those higher calorie days, while burning fat on fasting days. Basically recomping. After I'm done with cutting and my BF% is somewhere around 12% or so, I will drop the fasting days to 0-1 per week for a lean bulk. This should hopefully allow to make gains while burning any excess fat during that one fasting day, which will probably be sunday. Normally I gain fat very rapidly after cutting because apparently my body can't wait to get back to the fatso set point. Hopefully this will allow to make more lean gains.
My fat loss on this hasn't exactly been fast. It's actually been very gradual. Though I think most of it has had to do with eating too much extra on feeding days. Seems to be working better now. Though I like it that I don't necessarily have to stress or limit myself on different types of foods those feeding days. If my GF wants to get a pizza, it's not a problem as long as it's not every day. I just try to eat responsibly most of the time
The ESE book is highly recommended and probably the best researched source of info on IF there is. Just don't be scared of the website which looks like some terrible snake oil peddlers site
I like it because:
A) I lose fat and make small gains
B) It's relaxed and flexible
C) Fasting comes naturally to me
D) I don't have to stress about the foods I eat so much
E) Doesn't feel like dieting
Edit:
Sent you a PM bish
As i mentioned, i eat once a day, same time, 7 days a week already. Life is so much better this way. But basically, you're doing a recomp, with some 24 hour fasts fitted in the week. That sounds very simple and flexable. Issue is, i just want to maximize fat loss as fast as possible, while keeping muscle loss to the lowest amount possible. Combining keto + IF has gotten me there, i mean i can see my damn abs at age 37 (first time in my entire life i've ever seen them) and i'm vascular as heck at this point.
Basically, i could easily run the protocol. Maybe once i start bulking at one point, it will become more realistic to switch to something like that. Thanks guys for the rundown.
Also, did not receive pm.
