Tweet
There are a couple prior posts on this, but nothing in depth. Someone recently mentioned it on OLM and I decided to give it a try.
The basic concept is 8 hours to feed/16 hours to fast. There is much discussion that this eating method will allow for fat loss and muscle gain at the same time, or at least the preservation of lean mass. I went to http://www.1percentedge.com/ifcalc/ to calculate my macros.
Once the macros are calculated, you can set your goals and there are several pre-programed choices. As my main goal is fat loss (with minimal lean mass loss), I customized mine a bit, so basically here is what the program came up with:
Weight training day: 3400 calories. This is referred to as +-0 or the calories I need to maintain my weight.
Non weight training day. -30% maintenance calories which is 2390.
I'm eating between 11am-7pm.
This calorie deficit puts me on track to lose nearly one pound per week (.88), although it has been faster these first couple of weeks.
My energy has been great since starting this, and rarely do I find myself to be hungry. I wake at 7am so it doesn't seem too bad to go four hours until my first meal. I actually seem to have more trouble getting enough calories in the 8 hour window to hit my goal, especially training days.
What also pleases me is that I don't seem to be sacrificing lean mass (the mirror says I have actually gained lean mass, but this could be due to losing the excess adipose tissue), and my lifting weights have not suffered.
Anyone else tried this? What were your experiences with it? If this continues to work for me, and anyone is interested, I may keep a weekly/biweekly log of how it's going.
The basic concept is 8 hours to feed/16 hours to fast. There is much discussion that this eating method will allow for fat loss and muscle gain at the same time, or at least the preservation of lean mass. I went to http://www.1percentedge.com/ifcalc/ to calculate my macros.
Once the macros are calculated, you can set your goals and there are several pre-programed choices. As my main goal is fat loss (with minimal lean mass loss), I customized mine a bit, so basically here is what the program came up with:
Weight training day: 3400 calories. This is referred to as +-0 or the calories I need to maintain my weight.
Non weight training day. -30% maintenance calories which is 2390.
I'm eating between 11am-7pm.
This calorie deficit puts me on track to lose nearly one pound per week (.88), although it has been faster these first couple of weeks.
My energy has been great since starting this, and rarely do I find myself to be hungry. I wake at 7am so it doesn't seem too bad to go four hours until my first meal. I actually seem to have more trouble getting enough calories in the 8 hour window to hit my goal, especially training days.
What also pleases me is that I don't seem to be sacrificing lean mass (the mirror says I have actually gained lean mass, but this could be due to losing the excess adipose tissue), and my lifting weights have not suffered.
Anyone else tried this? What were your experiences with it? If this continues to work for me, and anyone is interested, I may keep a weekly/biweekly log of how it's going.
Comment