Intermittent fasting challenge
With Visual Impact having come to an end, I feel it’s time to trial something else which is a little more diet-related.
I’ll continue to use Visual Impact as a training regimen, whilst manipulating my diet even further with an Intermittent Fasting protocol from leangains.com
What is lean gains?
Lean gains is an intermittent fasting technique introduced and supported by Martin Berkhan over at leangains.com.
His blog is fantastic in the way he continually backs up what he says, has a vast client base to prove it works and constantly answers the 100’s of comments that flood onto the site daily.
What am I hoping to achieve with intermittent fasting
My results from Visual Impact were fantastic (make no mistake), but I let myself down in the diet department on one too many occasions.
I was sitting at around 8-9% BF by the end of it, and this time id like to drop a digit or so more but most importantly be able to maintain it!
This is where the genius of intermittent fasting comes in to the equation.
Weren’t you already doing Eat-Stop-Eat?
I was doing Eat-Stop-Eat once a week — Yes.
I’m interested in seeing what 5 smaller fasts will do to my physique, so for now — ESE will take a rest.
What is the lean gains protocol in a nut-shell?
You basically fast for 16 hours, then feed (via 3 meals) for the next 8 hours. (For the ladies, you should fast for no more than 14 hours to minimise the effects on your hormone balance).
In simple terms this means?
If you eat at 8pm at night — skip breakfast and don’t eat until midday.
How many days a week?
Repeat this for 5 days a week or more. (Martin fasts 7 days a week, but I feel that is too restrictive at this stage. It’s all about setting achievable goals from the get-go in order for you to be able to achieve them — Baby steps :)).
Isn’t skipping breakfast bad?
Contrary to popular belief, it’s not bad at all. Kick-starting your metabolism by eating breakfast and all that gaff is absolute baloney.
Read Myth #7 here and another article here for more information regarding skipping breakfast.
Won’t I lose muscle without eating before or straight after training?
You can drip feed aminos into the blood stream via BCAA powder before and after training to prevent muscle catabolism. The importance of protein (BCAA) intake prior to fasted training is outlined in this and this post.
Some of his clients actually prefer to train fasted as it can actually boost muscle growth. As you can see by the photos, the negative impact of this seems to be non-existent.
So my intermittent fasting setup will be the following…
6 AM: 5-15 minutes pre-workout: 10 g BCAA.
6-7 AM: Training.
8 AM: 10 g BCAA.
10 AM: 10 g BCAA
12-1 PM: The “real” post-workout meal (largest meal of the day). Start of the 8 hour feeding-window.
8-9 PM: Last meal before the fast.
Are cheat meals allowed whilst intermittently fasting?
You bet your arse they are.
I’ll be adhering to my diet 75% of the time, but on the weekends I’ll be enjoying plenty of caloric-overload on more than one occasion.
Why not join me? Intermittent Fasting for the WIN.
It’s FREE, and easy — and I’ll be doing it at the same time as you.
You’ll lose a bunch of body fat. What else have you got to lose?
Read up on the lean gains guide over here