I'm torn, IF is goat and I've been doing it for years....

but OP is a gigantic *******

Interesting, I might give it a try.

Everybody is doing it because it is the new dumbass fitness/diet trend. It has hit the mainstream hard. I've done it for the last 5 years and don't really see any benefits from it, other than I can hit the gym right when I wake up without having to eat and wait an hour.

fasting is a fad? it is how the human race has survived over time. when not knowing when the next meal would come humans had to feast and put weight on, and then live off the fat, fasting for days on end. see the body has evolved to live off fat before it eats lbm (goes against on no you must eat your next meal or you'll lose your gains). but now with society as we know today 50% of people are fat fkers because they need to eat every chance they get, some will say they over consume calories, others will say they over consumed highly processed sugars and their hormones (insulin mainly) are fked which leads to weight gain. sure IF might be new in the sense that it isn't mainstream but it is the best tool fat people have to lose weight since it helps fix their hormone issues. herp derp but it is all about cals in vs cals out.

it's funny how every major religion shared a period of time where people fasted, people were smarter back then so it seemed (now everyone is an expert but society is getting fatter). it is called life balance. you feast, you fast. let's see where the next 10 years brings us

Tried it once - not eating all day, then went to the gym.

Felt weaker than a kittens fart.

Fuk u OP.

OMAD crew checking in. Been doing the 23/1 for over a year now.

IF is not better for muscle preservation or muscle gains. If it was, all of the BB pros would be doing it.

I do IF and no sugar 6 days a week....Its the most effective "diet" I've ever been on.

As an older guy exercise and reduced calories was just not working anymore. I struggled to maintain weight until I went IF/no sugar. My energy is through the roof, mental clarity has massively improved, general health has seen significant improvements and weight is on point.

I had good results when doing just IF and just no sugar. I really noticed a big difference when I combined them. They seem to be mutually beneficial...

Anyone else's mouth start to ache after going without food for a while?

herp derp it ISall about cals in vs cals out. You guys with your broscience are flat out idiots.

If you do 23/1 fast but eat 4500 calories in that one hour, you will get fat.

If your TDEE is 18,000 cal per week and you fast for 3 days and eat 22,000 in the remaining 4 days of the week, you will get fat.

If you eat tiny meals 8x per day but your intake for the week is 15,000, you will lose weight. If a good part of that 15k calories is from protons and you lift weights, you are likely to retain as much muscle as possible. If you eat lots of fruits, vegetables, and whole foods in that 15k calories, you are likely to be less hungry than someone who ate primarily processed foods, sugars etc. If you skip breakfast it is likely your calories for the day will be lower than if you eat breakfast.

CICO = weight loss. Stop spreading misinformation. Or should I say miscinformation

Been doing IF for the last 2 years.

As far as I'm aware it hasn't had any physiological benefit, the only reason i continue to run it is because it curbs my appetite which is essential when in cutting mode and maintaining kcal intake.

I do IF every night when I go to sleep and don't eat until I wake up....
Joking aside I have been curious about it. What time do you train when on an IF diet?

Exactly. I've been doing IF since December and the pounds have been flying off, but its because I watch my caloric intake. Skipping breakfast simply makes it easier to keep my daily intake down.

People that eat regular meals do burn fat. As seen by thousands of bodybuilders that cut down for a show eating every 3-4 hours.
Do you honestly believe people that rely on their physique/athleticism/physical performance aren't doing it the best way? Why aren't people that are on IF all multi millionaires tier 1 athletes because they are ****ting all over traditional body-builders due to their superior diet?

From what I've seen everyone on IF literally don't lift and think its magic to lose fat. Or lift and are thin/lean.

Pretty much every IFBB pro. Their nutrition coaches. Etc. I believe M&S youtube channel has a 'what pro's eat for breakfast' or something like that series.
Direct quote from Jay Cutler (put out in jaymail). He has other stuff where he talks about breakfast being most important but these two are recent and easy to find.
Video where he eats a massive breakfast if you care to watch.

Like they had a fkin choice. Love it when people bring out the caveman defence - yeah because they were healthy and lived long lives? Lol. Also lol at including religion as a defence of IF lol. Plenty of logic in those books right?

Joe Rogan:"Have you tried intermittent fasting?"

Bill Burr:"Yeah, it's called sleeping."

I would say that it's probably 90% CICO. I'm not going to rule out or deny that there may be other minor factors outside of this that can help but they are just that "minor factors".

Layne Norton, PHD said it best, the best diet is the one that you can stick to in the long term.

Is this 2012? I thought this whole intermittent fasting schtick lost steam awhile ago lmao.

I've done intermittent fasting plenty times before and I can't say I've really seen any benefits from it and it really isn't for me. Just not a big fan of not eating for a long time then trying to stuff yourself with as many calories within a small window. IF seems to get blown out the window by guys who need like 4000, 5000 calories to gain weight unless they make that window longer. Even then, I think in that case it is just making things more difficult for yourself.

But if it works for some people it works, but I've seen so many god damn cucks for IF that spread that chit like it's veganism or Christianity like it's the only way to go. It's nothing magical.

There is also slight evidence of spacing protein intake over several hours being beneficial. So if anything a PSMF could be another good possibility although I've never tried that.



People try to overcomplicate things. For the average person, CICO absolutely works and will work. Alot of potatoes in this thread. What people have trouble with is the application of this and how to manage things like hunger, cravings, count calories, getting their ass out of bed and overall discipline issues. A calorie deficit is an absolute requirement to lose fat. Fasting without a calorie deficit is useless if your aim is to lose weight. If it fits your lifestyle and you enjoy it, helps you stick to your goals, fine that's a different issue.

I have many friends that celebrate Ramadan where they pretty much employ a very similar version to IF. Except that they don't drink water either. I've seen some of my friends actually get fatter after Ramadan because they pretty much have feasts and little parties everyday where they eat a fuk ton of food. And these are guys that lift and still lift during that month.

Also the whole metabolic downregulation and less resting metabolic rate is rather overstated. Of course if you diet down from 200 lbs to 170 lbs ofc your caloric requirements will be less. Some of it may have to do with hormones but again it isn't a huge difference. But this is also somewhat countered by the fact that at a lesser weight any activity you do is going to burn less calories. Alot of the weight people gain back after the diet is water weight or they are simply overcompensating by just gorging on too much food so they are gaining fat. You aren't gaining 10-15 lbs of fat in 2 weeks like some people want to believe.


I honestly would listen to most of what Eric Helms, Lyle MacDonald, Alan Aragon and Layne Norton has to say. Some of them may have conflicting arguments but for the most part they are solid. I don't think any of them believe that IF is some sort of magic bullet and fast-track to staying lean.

https://imgur.com/a/VH3dg

summed up perfectly.

You missed his point. Humans are evolutionary designed for periods of not eating. There's a fair bit of science on this topic you guys should read up on before talking trash, fasting has legit benefits.

It can never be as simple as just if you like IF, do it; if you don't, don't, here, can it?

There is nothing wrong with IF, or fasting in general.

OP is literally potato enough to say that fasting is the ONLY way to lose fat, and its been "proven" that calorie reduction doesn't work.

I feel strongly about this because I didn't know how to lose weight till my mid 20's. Mainly because there is so much information out there and 99% of it is garbage. If you want to lose weight, eat less.

I always lol at the same point you did. Not even speaking of the thousands of years between neolithic man and the 1800s, but a white male in 1850 could expect to live to 35.

He's also on a boat load of "performance enhancing supplements" so using him as an example is not relevant

Also studies:

Meta-analysis on IF vs continuous dieting
https://www.ncbi.nlm.nih.gov/pubmed/26384657

"While intermittent fasting appears to produce similar effects to continuous energy restriction to reduce body weight, fat mass, fat-free mass and improve glucose homeostasis, and may reduce appetite, it does not appear to attenuate other adaptive responses to energy restriction or improve weight loss efficiency, albeit most of the reviewed publications were not powered to assess these outcomes. Intermittent fasting thus represents a valid--albeit apparently not superior--option to continuous energy restriction for weight loss."

Another meta-analysis on the same thing
https://www.ncbi.nlm.nih.gov/pubmed/27338458
"Blood lipid concentrations, glucose, and insulin were not altered by intermittent energy expenditure in values greater than those seen with continuous energy restriction."

https://en.wikipedia.org/wiki/Minnes...ion_Experiment
https://www.********.com/jose****unu...1801446327492/

"Specifically the men were put on 50% of their maintenance calories, subject to forced daily activity (walking, NO weight training) and basically had their lives controlled and managed for 6 months. And in various sub-analyses, it was found that, by the end of the study the total drop in metabolic rate was nearly 40%. That is, of the original 50% deficit in calories, 80% of it had been offset. Of that 40%, a full 25% was simply due to the reduced bodyweight. Again, lighter bodies burn less calories and there's no getting around it.But that also means that the adaptive component of metabolic rate reduction was only 15%. Which is about the largest drop ever measured.

But here's the punchline, the men had also reached the limits of human leanness. They were in the realm of 4-5% body fat by this point in the study."

This expression has triggered me since I regularly browsed the supplement section trying to score free samples of Nano Vapor or Gaspari Superpump circa 2007. Can't think of a more retarded, nonsensical term of measurement than "through the roof".Join Date: 2012
Posts: 10

repped on epic lurk stats alone.

I do not view IF as the end-all be-all.
However, with that said, it has become a tool I have relied on for quite some time now. I'm looking better and making some great hypertrophy gains while keeping bodyfat steady, and I don't like to admit it but I drink nightly and still have gotten good gains.
I'm not attributing all of that to IF, but I do think IF helps me curb my appetite and allows me to eat in a window that I enjoy, and anecdotally it seems to help maintain my BF% while gaining some LBM.

Side note: as far as the arguments citing pro bodybuilders go, remember that they do not have the same hormones (or ratio/amount of hormones) running around in their bodies that we do. That does make a big difference.

Meal timing for weight loss should come down to individual preference. Provided you are energy restricted and maintaining proper macros, meal timing will make little difference.

i think the main purpose of IF is to lose fat, not necessarily to gain muscle, but IF has shown to be muscle sparing in a caloric deficit

also, the fact that bb pros take a sh*t ton of steroids sort of alters the whole analysis

Agreed fasting has huge benefits. I like to do it when I'm cutting, but when I'm bulking it's inconvenient as hell trying to eat 4k (of non processed crap) in a small window.

I still do incorporate it a bit, my last meal is around 4-5pm and I don't eat again till 7-8am, so that's still 15-16hrs. I also like to do longer fasts one day a week (usually sunday), and go as long as possible. Usually end up 20-24hrs, along with some fasted HIIT cardio (even when bulking) for some GH gains.

steroids sort of change the analysis. im talking about regular people who arent taking copious amounts of exogenous hormones.