Intermittent fasting for buddy
Ok guys first off i wanted to say thanks to viking and some others on this site i have finally managed to hit 6% bodyfat:) simply by getting only 50g carbs first meal am then healthy fats and proteins the rest of the day. Now i have a work buddy who i always talk to and chill with but dnt really train with because our schedules. He has hit a platue at 10% now we tried everything keto, low carb, 40/40/20, cwrb cycling and he cant drop below 10% hes a hardcore endo. I gave him the diet that puts him at a 500defecit he even starting cardio 2x a day and he simply does not grt below 10%. We did full blood panel everything including thyroid was spot on. So heres the deal i know many ppl preach about interminnent fasting so he and i decided we will buildhin a diet for it. He trains at 5pm, so his feed period will be 8am-3:30pm (yes no cals post workout), he needs the food in the morning he works at a top position in HR and cannot afford to slack. Anyways couple questions should you change the way you diet as in are carbs ok can you doca 40/40/20 on if? And share your expierences please
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i would recommend a low carb protein after the workout, just enough to feed the muscles, use casein so it keeps going all night. imo start carbs at a moderate rate then drop them down as needed. me personally, ive been eating 8am-5pm with my carbs 50g/50g/100g repeat. it has been working wonders for me, with that being said, i am approx 13%bf atm so its easier for me to lose than someone who is already at 10. if he feels himself hitting a plateau ramp the carbs up to 250g for a day then back them down
The thing is he has not tried IF yet, hes hoping with IF he can get away with 150g on training days. When he does normal cut if he gets over 50g its done hes really carb sensitive but some say with IF carbs are not ad big of an issue. Kinda like say if u run keto then carb up
i gain extremely easy even during IF with higher carbs...that part is individual dependent....i would still run a bit of a carb cycle with the IF and keep bumping it up until he starts gaining. once he finds his threshold he can back it down to the sweet spot.
Yep sounds good. What are your thoughts on 4 moderate carb days, 1 high carb (cheat meal day) and two 0 carb days?
I m wondering what exactly he is eating for carbs.. that makes all the difference in the world.
Oats