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post #18631 of 37533
Quote:
Originally Posted by The Noodles View Post

MF and Cox - THX.

When I was 170lbs, my routine was to eat a heavy breakfast, light lunch, and skip dinner. I stayed away from sugar and carbs. I walked a lot. Did light weight exercises.

My routine now...eat whatever. This initially caused me to gain 15 lbs before I said this has to stop. I regained control of my diet but lack of resistance exercise has caused everything to shrink, my arms especially. I am looking to do some squats with my 40 lB's dumbbells. Add curls And push ups.

This sounds like Groundhog Day post...

 

Sure does. History repeats itself, even in the Noodles thread.

post #18632 of 37533
I have no idea how many calories I consume, but I about a year or two ago I dropped almost all junk food and just eat a lot less than I used to. Works for me.
post #18633 of 37533

Intermittent fasting(16 hr) + resistance training = super effective. Just sayin'

 

Fasting increases expression and activity of ATGL — the real rate limiter in lipolysis. There's really no other(known) way to increase it. HSL can be played with a number of different ways.

 

Liberate and burn!


Edited by MGoCrimson - 2/2/15 at 3:56pm
post #18634 of 37533
Quote:
Originally Posted by breakaway01 View Post
 

 

Genuinely curious--can you cite any actual research to support your statements? There has been a fair amount of research on both continuous calorie restriction and intermittent fasting in animals, less in humans. Since you are involved in medical research, you should have access to this article, for example: Longo VD and Mattson MP, Cell Metabolism 2014;19:181-92. I don't do research in this field or follow these methods myself, so I actually don't have any stake in this. I just happen to think that there are many claims about nutrition that sound plausible on the surface but that are not really backed up by well-conducted research.

 

Also bear in mind that a significant proportion of the human population starves themselves all day during the month of Ramadan. I am not aware that there have been documented negative consequences with regards to metabolism, although Ramadan is only a month or so.

Ramadan essentially inverts the eating schedule. All my friends that fast eat a big meal after sundown and will then wake up and eat before sunup, so two big meals a day.

 

I completely agree with you regarding the nutrition stuff, but starving yourself every other day at the very least doesn't sound sustainable, i.e. for forming lasting habits. I don't know what it does to metabolism or hormones, so yes, that was conjecture on my part which is why I suggested working with a nutritionist.

 

My thoughts are simply that if you want to get to a state of moderate ketosis to up regulate fat utilization for energy, then you'd be better off just playing with macros and upping proteins while reducing carbs and keeping fats reasonable. It takes some time to adjust, but especially if you cycle through this, I can see it being beneficial. We used to do bonk rides for endurance training where we'd wake up in the morning, grab some coffee, and ride a slow steady pace at 2hrs or so. Thought was that it makes your body better at utilizing fat stores for energy which is helpful when racing. It takes some getting used to but the body can definitely adapt.

 

The thing I dislike about diets where people either don't break up meals or have a day of only one meal or so is that it's not sustainable for the long term. I think losing 15 lbs right this second is useless if you're going to gain them back in the next 6 months. It's so much better to come up with a reasonably sustainable plan for diet and moderate exercise. You don't have to plan every minute detail for meals etc, but having a sort of plan and a bit of exercise goes a long way. 

 

Edit: What Cox said. Though I'd argue that even if things work a certain way, i.e. evolutionary hormone regulations with circadian rhythms etc, one can still 'hack' the system a certain amount. I wasn't saying that you'd start catabolizing muscle the second you start fasting as there's lots of turnover all the time. I was saying that you'd do so if you were fasting for an entire day every other day, although I have to admit that I don't know if it'd teetotal over since you're going to be replenishing stores over the alternate days. 


I also know that I'd be miserable if I didn't eat till lunch since I'm up at like 6-630 most days.

post #18635 of 37533
Quote:
Originally Posted by ridethecliche View Post
 

Ramadan essentially inverts the eating schedule. All my friends that fast eat a big meal after sundown and will then wake up and eat before sunup, so two big meals a day.

 

I completely agree with you regarding the nutrition stuff, but starving yourself every other day at the very least doesn't sound sustainable, i.e. for forming lasting habits. I don't know what it does to metabolism or hormones, so yes, that was conjecture on my part which is why I suggested working with a nutritionist.

 

My thoughts are simply that if you want to get to a state of moderate ketosis to up regulate fat utilization for energy, then you'd be better off just playing with macros and upping proteins while reducing carbs and keeping fats reasonable. It takes some time to adjust, but especially if you cycle through this, I can see it being beneficial. We used to do bonk rides for endurance training where we'd wake up in the morning, grab some coffee, and ride a slow steady pace at 2hrs or so. Thought was that it makes your body better at utilizing fat stores for energy which is helpful when racing. It takes some getting used to but the body can definitely adapt.

 

The thing I dislike about diets where people either don't break up meals or have a day of only one meal or so is that it's not sustainable for the long term. I think losing 15 lbs right this second is useless if you're going to gain them back in the next 6 months. It's so much better to come up with a reasonably sustainable plan for diet and moderate exercise. You don't have to plan every minute detail for meals etc, but having a sort of plan and a bit of exercise goes a long way. 

One of the big headlining studies for intermittent fasting was actually done on soccer players who observe Ramadan. 

 

Intermittent fasting(16hrs) / alternate day fasting / calorie shifting has been shown to result in statistically significant greater fat loss, while preserving more lean mass, than traditional eating schedules and calorie restriction diets

post #18636 of 37533
Quote:
Originally Posted by MGoCrimson View Post
 

One of the big headlining studies for intermittent fasting was actually done on soccer players who observe Ramadan. 

 

Intermittent fasting(16hrs) / alternate day fasting / calorie shifting has been shown to result in statistically significant greater fat loss, while preserving more lean mass, than traditional eating schedules and calorie restriction diets

 

Cool. Learn something every day.

That sounds fucking miserable to do to me though. How sustainable is that for most people though?


I actually don't like calorie restriction all that much. I'd prefer to eat about the same but increase workouts slightly when I'm trying to cut weight. Add in more cardio to burn a bit more, while keeping calories relatively consistent.


Edited by ridethecliche - 2/2/15 at 4:30pm
post #18637 of 37533

You may find it an acceptable lifestyle once you start surgery residency :)

post #18638 of 37533
Quote:
Originally Posted by MGoCrimson View Post
 

You may find it an acceptable lifestyle once you start surgery residency :)

 

The attendings usually eat breakfast and lunch.


The residents are a different story though!

post #18639 of 37533
Quote:
Originally Posted by MGoCrimson View Post
 
 
Warning: Spoiler! (Click to show)
Quote:
Originally Posted by ridethecliche View Post
 

Ramadan essentially inverts the eating schedule. All my friends that fast eat a big meal after sundown and will then wake up and eat before sunup, so two big meals a day.

 

I completely agree with you regarding the nutrition stuff, but starving yourself every other day at the very least doesn't sound sustainable, i.e. for forming lasting habits. I don't know what it does to metabolism or hormones, so yes, that was conjecture on my part which is why I suggested working with a nutritionist.

 

My thoughts are simply that if you want to get to a state of moderate ketosis to up regulate fat utilization for energy, then you'd be better off just playing with macros and upping proteins while reducing carbs and keeping fats reasonable. It takes some time to adjust, but especially if you cycle through this, I can see it being beneficial. We used to do bonk rides for endurance training where we'd wake up in the morning, grab some coffee, and ride a slow steady pace at 2hrs or so. Thought was that it makes your body better at utilizing fat stores for energy which is helpful when racing. It takes some getting used to but the body can definitely adapt.

 

The thing I dislike about diets where people either don't break up meals or have a day of only one meal or so is that it's not sustainable for the long term. I think losing 15 lbs right this second is useless if you're going to gain them back in the next 6 months. It's so much better to come up with a reasonably sustainable plan for diet and moderate exercise. You don't have to plan every minute detail for meals etc, but having a sort of plan and a bit of exercise goes a long way. 

One of the big headlining studies for intermittent fasting was actually done on soccer players who observe Ramadan. 

 

Intermittent fasting(16hrs) / alternate day fasting / calorie shifting has been shown to result in statistically significant greater fat loss, while preserving more lean mass, than traditional eating schedules and calorie restriction diets

 

 

That's key IMO.  No magic bullets.

post #18640 of 37533
Quote:
Originally Posted by ridethecliche View Post
 

 

The attendings usually eat breakfast and lunch.


The residents are a different story though!

 

These days, the interns eat breakfast, a snack, lunch, and have tea time. Just kidding - I'm not really old and bitter lol.

 

Finding time to work out and eat right during residency is one of the hardest things. Sleep deprivation does a number on your ability to make rational choices. 

post #18641 of 37533

nm

post #18642 of 37533

@MGoCrimson , actually follow up question.

Professional athletes are genetically 'different' than most of us when it comes to exercise etc, they also have the advantage of being able to sleep all day if they are being paid to train. Most mortals can't do that.

I'm not sure how well that study you referenced carries over in terms of actually being usable by the average person, no?

post #18643 of 37533
Studies utlizing intermittent fasting + exercise protocols have been repeated in a very wide range of demographic groups. Everything seems to be pointing towards IF+exercise as being a superior method to improve body composition vs traditional meal timing+exercise.

And on top of the weight loss studies there is a growing body of evidence in both human and murine models that show IF has a significant positive effect health markers associated with chronic disease, longevity, etc.

It's neat stuff
post #18644 of 37533

I'm not a strict intermittent faster. I eat late - usually 8 or 9pm - and also like a wee little dwinkie at bedtime most evenings. Then in the morning, I have a home brewed espresso macchiato, which doubtless contains some calories. But I have stopped eating breakfast.

 

When I think about it, as a young man (a medical resident in fact) I used to skip breakfast pretty much every day. And I was lean, too lean. I only developed a spare tyre in my early thirties. Really, I was into IF without realising it.

 

You would get used to it very quickly, RTC. Really. (Don't know if you're trying to reduce body fat at this time though.)

post #18645 of 37533
I get hungry...I eat...I workout. Easy peazzy, lemon squeezy.
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