Intermittent Fasting
I'm sure everyone will be (understandably) sceptical about this approach as soon as the hear the f word. But if you take the time to look through Martin Berkhans site
http://www.leangains.com/
you see its a very interesting method, with a plethora of scientific studys/ evidence to back up his claims. Iv'e been reading up on his protocol for intermittent fasting; his approach is more or less 16 hour fasts with 8 hour refeeds every day. Carbs and Calories are 25% above maintenance on workout days and mostly after workouts, which after the fast greatly increases the bodys nutrient uptake, and 20-50% below maintenance on rest/ cardio days, when the calories less likely to be stored as fat. These can be adjusted for goals of muscle gain, fat loss or body recomposition.
Benefits, proven by his own and many others that follow his approach on the sight, (he stays at 6% bodyfat, 200 pounds year round) are briefly listed in this article;
"Why would I do Intermittent Fasting along with weightlifting?
6:19 PM | Posted by Martin Berkhan | Edit Post
All the claims made are scientifically proven through empirical studies on humans.
* Increased insulin sensitivity, possibly resulting in superior nutrient partitioning as compared to traditional meal patterns; especially when combined with weightlifting. There are also several other health benefits, including improved blood lipids (scientifically proven).
* Possible to reduce bodyfat and increase lean mass through a cyclic calorie intake.
* No more obsessive thinking about food and worrying about eating every second hour.
* Very liberal approach to calorie intake in the eating window (8 hrs) and post-workout window; you can eat to your hearts content and still lose bodyfat.
* Increased mental focus, energy and productivity during the fast.
* Increased metabolism during the fast. Ironically, most people think itīs the other way around.
* Appetite suppression during the fast. This is particularily beneficial if your main priority is to lose bodyfat.
That being said, IF is not a universal solution to gaining lean mass and losing bodyfat. Just like there are people that prefer high carbohydrate diets, and loathe low carb diets, some people will prefer a higher meal frequency and more regular meal patterning. However, those that like IF rarely go back to their old habits of meal patterning and meal frequencies."
Its understandable that many of you will probably be sceptical of this approach as it goes against most of the current bodybuilding 'laws'; however you must remember that these 'laws' currently in place were once radical themselves.
Martins approach seems to me like a more social, less maddening approach to cutting/maintainaning than 5 tuppawere containers of food everywhere you go, when the meals arent even satisfying, but with at least equally impressive results. For bulking, it would be hard to fit the necessary calories into 8 hours, but it has been done. I think il try this out once im cofident i can pull it off.
Interested to here what some of you guys think.
Reply With Quote
Originally Posted by mrt
Bookmarks