Over the last two months I’ve been experimenting with intermittent fasting. Basically I only eat 8 hours of the day and fast for the other 16. Initially I had my reservations about it. I’ve always had the mindset that I must eat six times a day in order to get the kind of results and gains I wanted. Overall I’ve been very surprised to this point. The one thing that I like about intermittent fasting is the flexibility it allows you to have. You can live somewhat of a normal life without being so stressed about eating or counting calories. That’s not to say you can just eat whatever you want, but if you decide to have a cheat meal, you don’t feel as guilty about doing it. Basically you’re going to fast later that day, so your blood sugar levels and insulin will stay in check.
There’s really no wrong way to set up your schedule. It’s a matter of what works for you. I basically set up my schedule in this manner:
8 am – 4pm eating period I try to eat mostly whole foods (fresh meats, Veggies, fruits, nuts, Ezekiel bread, yams, and oatmeal for my carb sources).
4pm-8 am fasting period – this is generally when I’m busiest and includes my sleep periods.
Around 6am I’ll train on an empty stomach (which is against everything you or I’ve ever heard). I do 1 serving PROLAB BCAA PLUS to prevent muscle loss and 1 serving PROLAB Quick Fire pre workout to ramp up my energy levels. I’ll eat my biggest meal post workout, around 8am after coming off my fast.
Benefits of Intermittent Fasting – According to research:
- Reduced Blood Glucose and Insulin Levels
- Increased fatty acid oxidation
- Maintenance of lean mass
- Reduced inflammation
- Reduced oxidative damage
- Increased cellular stress resistance (esp. on heart and brain)
- Decreased risk associated with degenerative diseases of aging ( heart disease, diabetes, Alzheimer’s)
Things I’ve noticed
- Actual increase in energy levels
- Accelerated fat loss in the mid-section due to increased growth hormone levels from less insulin spikes
- No apparent muscle or strength loss. Actually gained a bit of lean muscle and gotten much stronger while reducing body fat levels.
- Better control of appetite
- Better digestion of meals
- Feel fuller faster- tend not to over eat/ consume majority of calories post workout meal- allowing for better protein synthesis.
- Better mental clarity
Intermittent fasting has kept me much leaner in my offseason allowing me to stay around 6-7% body fat. I feel that by continuing to implement this plan, I can shave a few weeks off my contest prep, by staying leaner year around. While to some bodybuilding enthusiasts this goes against everything you’ve ever heard about dieting and nutrition – I can honestly say that intermittent fasting works! How will you ever know unless you try? So if you’re looking to get leaner and stronger, be open to trying new things, and give intermittent fasting a shot today!
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