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Cheers mate, I'd probably cheat on the 6th within an 8 h window anyway, never been a fan of breakfast so I'd keep skipping it unless there was a specific benefit.Nothing wrong with that, in fact a popular way is to go 8/16 for 5 days, food load/cheat on the 6th and the 7th a total 36hr fast.
Go the 36Cheers mate, I'd probably cheat on the 6th within an 8 h window anyway, never been a fan of breakfast so I'd keep skipping it unless there was a specific benefit.
As we speak I'm 18 h into my first ever 24 h fast. Got pretty bad hunger pains around 16 h but feeling great now. Might even press through to 36 if I can sleep
How do you go about this 4 day fast??Go the 36
I like a 4 day fast every 6-8 weeks, thats a great test of willpower, but after the first day its surprisingly easy and the energy and feeling you get when resuming with a quality small meal is amazing.
Generally i have my *first meal at 1pm and my last at 7pm (finish around 7.30pm) so from 7.30 on a Sunday after a normal meal i wont have my next feed until Thursday at 7pm, and its usually a big above ground green veg meal with a little fish and lots and lots of butter. I only consume water, black coffee and green tea in that period. After the first day its not as hard as you would imagine and its an amazing feeling to be so empty.How do you go about this 4 day fast??
-what do you do in the lead up to the fast (ie, what foods do you eat before, how much)
-what time to you start/ finish
-what do you do upon resuming food (ie, what foods do you consume, how much in first sitting etc)
just really interested as i believe there could be a lot of benefits.
I have a few questions I hope someone can answer for me.
I'm going to give the IF a try, but have been taking a pre-workout of 2g L-Carnitine, 2g Green Tea extract, 500mg L-Tyrosine, 3g Creatine Ethyl Ester and 15g BCAA (containing a 1g dose of Citrulline Malate. I know I should cut my BCAA intake to 10g, but for the rest of the stuff, will this break my fasting state and if so, is there any way around it, or should I just drop the pre-workout stuff altogether?
Secondly, I've done a couple of days of IF and have so far found myself lacking energy during my workouts. What are IF'ers experience with this ... is it just something expected at the beginning, until the body's metabolic pathways adapt to the fasting state and will improve over time?
And lastly, I have read some suggestions to break the fast straight after a workout and others recommending to wait an hour to take full advantage of the fat metabolism. Does anyone have any opinions or experience about this they could share?
Thanks in advance.
So you give us a lecture on phytic acid yet don't know the basics of IF , go figure!
As for not knowing the basics of Leangains IF, yeah so what? IF is intrinsically more wide-ranging than just the Leangains method and it's this type of IF that I'm wanting some knowledge on. Despite having a loyal following, it's still a pretty young in terms of clinical data, but I am very interested to give it a go and see what results.
Secondly, I've done a couple of days of IF and have so far found myself lacking energy during my workouts. What are IF'ers experience with this ... is it just something expected at the beginning, until the body's metabolic pathways adapt to the fasting state and will improve over time?
Easiest way, is to buy them in tablet form and you can get them from Chemist Warehouse The pharmaceutical grade from bulk nutrients tastes wank by itself. Any of the flavored BCAA will have calories in them that can disrupt the fasted state of the body.
My trick is i crush up a vitamin C tablet which is quite sweet and mix with the pharmaceutical grade powder and bottoms up.
Cheers for the advice. I use Xtend during workouts, will this affect the advice given? Or should I still be taking tradtional BCAA (capsule form) pre and post workout?
I kinda agree with Ablett, your knowledge on nutrition seems beyond reproach yet the questions you asked appeared to be so basic a quick google would have given you the answer. It just seemed a little odd.
It will take 3 days to a week. When i started i monitored myself with a Sunto doing cardio 5 mornings and my times/data were well down the first 3-5 days and then slowly started to climb. After 3 weeks my averages were up about 10% on pre fasting, so it definitely worked for me.
And i cant see that being to different with weight/strength training. Once your body adapts it should be business as usual.
Just did a google search, it seems its 0 carb and 0 sugar which is good. I am far from an expert on all ingredients but it's a good start. If it helps you during the work out keep using it.
Thanks for that. Any one else care to shed some light on this? Should I be restricting my BCAAs to just pre workout then continue to have Xtend during workout? I.e. if I have BCAAs pre (capsule), intra (within Xtend) and post (capsule), is this too much or going to affect my body?
Also, with the zero sugar and carbs, will this not break my fast? I don't train fasted (I fast 8pm to 12pm next day and train around 6pm). Is there an optimal time to use Xtend?
Thanks!
Just thought Id post some quick thoughts on my first 24 hour fast for anyone thinking of having a go. The first 16 hours were a piece of cake since I've already been doing 16/8 for over a month. After about 18-19 hours I didnt feel even hungry at all. After about 22-24 hours I started feeling very lethargic and slow, (trouble focussing, getting words out of order, sort of a similar feeling to being jet-lagged) so I gave in and had a meal, which didnt really help that feeling tbh but this morning I woke up feeling fine. I think in hindsight I could have pushed through, its really more a mental battle with your mind telling you you need to eat rather than a case of your body urgently requiring nourishment.
I do 36 hour fasts semi-regularly and the 20-24 hour period is definitely the hardest part.
Once I get past that I usually wake up the next morning not hungry at all and have no problem pushing through until lunchtime.
In further posts you've mentioned inconsistencies with when to work out, eat etc. Lean gain/fasting/IF the whole beauty of it, it should fit your lifestyle. Whether you work 7 am to 7pm, vice versa or only 3 hours a day or you study. You can tailor it to suit your lifestyle.
The basic principles, are not to eat for a larger period of time than eating. Ideally your first meal should be after your work out, if not your largest meal after your biggest work out. BCAA's are vital if you re doing fasted work outs. 3 x "resistance" weight works out a week. Definitely 2-3 fasted HIIT cardio session in the morning.
Say your last meal is dinner and at bedtime the following day you're ~26 hours into your fast, do you ever have trouble getting to sleep? Worrying about that was the main reason I gave in and ate, hunger wasn't really a huge factor
Just thought Id post some quick thoughts on my first 24 hour fast for anyone thinking of having a go. The first 16 hours were a piece of cake since I've already been doing 16/8 for over a month. After about 18-19 hours I didnt feel even hungry at all. After about 22-24 hours I started feeling very lethargic and slow, (trouble focussing, getting words out of order, sort of a similar feeling to being jet-lagged) so I gave in and had a meal, which didnt really help that feeling tbh but this morning I woke up feeling fine. I think in hindsight I could have pushed through, its really more a mental battle with your mind telling you you need to eat rather than a case of your body urgently requiring nourishment.
For anyone who is used to 16 hour fasts, it really isnt much of a leap to go 24, next stop 36!
Having trouble sleeping can be one of the pitfalls of fasting. There's no real way around it. Digesting food is a big part of your daily energy expenditure. Ergo if u aren;t eating your body sense it doesnt need the full 8 or 9 hoursSay your last meal is dinner and at bedtime the following day you're ~26 hours into your fast, do you ever have trouble getting to sleep? Worrying about that was the main reason I gave in and ate, hunger wasn't really a huge factor
Xtend is a good product but contains Sucralose as it's artificial sweetener, Sucralose is derived from sugar by a chemical extraction so it has to have a carb count but there is a loop hole that if a product contains only a certain % of sugar supp companies can claim its sugar free.
Make your own Xtend & then your can control what's in it & what dosages.
Add 15g raw BCAA to 2litre of water , add 100ml of lemon juice & some stevia to mask the BCAA taste .
Start sipping on it 15mins pre training-during training & finish the rest after training.
I know you said it contains Sucralose and therefore must contain a carb count - but will this completely break the fast?
If it's only a few calories who cares? Even if insulin rises there is no calories to be stored as fat.