Intermitten Fasting for cutting?

SalporinRP · 2019-05-13T15:24:26+00:00

Yep. Intermittent fasting has been amazing for me. I've gone on cuts before without doing IF and they were brutal. Am in the middle of my first cut while doing IF and it's a piece of cake comparatively.

I eat in a 2pm-8pm window. Don't have anything but water outside that window. Your calorie count depends on your body but I do about a -500 deficit.

Like others have said it'll take your body a few days to adjust but after that you will be fine.

bigdaddypapadad · 2019-05-13T15:42:19+00:00

Not just for cutting, IT is amazing. I do 20-24+ hour fasts on the reg,

HumanSockPuppet · 2019-05-13T15:38:19+00:00

Eight hour eating block. 12pm to 7pm, 1pm to 8pm, something like that.

Fasted cardio early in the morning. Drink a cup of black tea or coffee, then hit the pavement.

There are macro calculators that will help you determine what your TDEE is, and what your deficit should be.

Try a low-carb regimen for maximum weight loss.

Continue lifting to help preserve accrued muscle mass. Some shrinkage is unavoidable.

MatSapientia · 2019-05-13T16:10:04+00:00

I was obese. Lost about 50 kg and I can see my six pack in the mirror now. I’ve tried everything. Cutting and intermittent both work. But I find fasting more beneficial as long as you don’t overeat. And it’s easier to control yourself when fasting since you give your body the chance to break out of addiction cycles. Lifting is the most effective weight loss activity. Lifting burns crazy amounts of calories during recovery times and makes you want to eat healthy.

The good thing about intermittent fasting is that it puts you in hunger mode, insulin levels fall and you burn your fat stores. It’s probably one of very few ways to actively burn belly fat.. unlike cutting.

I don’t control the amount of food intake. But I do minimize carbs, avoid added sugar and maximize protein and fat (no veggie oil). I eat carbs on training days to maximize strength and optimize testosterone. On rest days I try to exclude carbs. Fresh fruits are okay (dried fruit is like sugar) , nuts in moderation, no more than a handful per day as too much omega 6 and 9 can render testosterone in your body useless.

Sleeping enough is as important as eating and training.

Take D3, zink and omega 3 supplements.

Lifting everyday is never a good idea. If you are a beginner, start with 12 to 20 reps range for at least a month or two to awaken your muscles and balance muscles. Once you feel comfortable with it, start reducing reps and increasing weight till you can’t do more than 6-8 reps to positive fail. Do 5-6 sets. Incorporating deadlifts, squats, power cleans and overhead. These guys are monsters. Warming up is very important, do it with light weight or empty barbell with high reps.

Avoid using the belt for heavy lifting, this will take more time to build muscles but will give you the chance to build real core strength.

Do not lift before you learn enough theory about it. It could really end up in a chronic fuck up.

SapphireBlack · 2019-05-13T14:33:59+00:00

I do IF for my cuts and do about a -500 deficit. I do a 1pm to 8pm eating block because that’s what fits my lifestyle the best. You could also look into OMAD depending on how your body reacts. If it’s your first time doing IF expect a couple days of hell before you adjust.

Yoasted · 2019-05-13T18:35:14+00:00

You need to use a calorie calculator to determine hoe many calories you need to cut or bulk. Im a pretty big dude (6'4" 225 muscular af) and i need around 3200 calories to maintain my weight. On cuts ill aim for 2500-2800 while maintainging 225g of protein. IF works by essentially skipping your breakfeast which could be anywhere from 300-600 calories for me. For my cuts, i have 2 scoops of protein for breakfeast, a high carb lunch (to fuel my workout) and then a low-moderate carb dinner while maintaining that 1g of protein per 1lb of body weight.

Alexlax11 · 2019-05-13T19:49:03+00:00

Yes, IF is not only great for cutting, but the fasting period is great for your body. Whenever I’m fasting I feel sharper, smarter and more disciplined.

Like some other users have mentioned try to lean towards a low-carb diet for maximum weight loss. Also, try to lift during your eating window. I don’t mind cardio on an empty stomach, but lifting any sort of heavy weights is brutal fasted.

Siccunt99 · 2019-05-13T17:09:43+00:00

You need less deficit when doing IF,the smaller the feast window the better

Plan your workout around eating window.Carb up before workout and huge meals after workout

CarlosNeedsAHat · 2019-05-13T17:36:38+00:00

Look up Snake Diet on YouTube. You can cut weight on that faster than just about anything else. The guy who came up with it is a semiprofessional powerlifter, so obviously you can and should still lift.

truthbomb999 · 2019-05-13T18:42:48+00:00

There are a lot of ways to do IF, but I prefer the warrior diet aka 5-2 diet. 2 non consecutive days of low calories at 600 cal or so for a guy with 5 maintenance calorie days. It makes it easy to do 1 meal a day.

Aymane221 · 2019-05-13T19:29:00+00:00

I fast from 11 pm to 12 pm the next day. Looking to up it from 11 pm to about 2-3 pm

TheRedPillRipper · 2019-05-13T22:30:07+00:00

I can’t recall if he went the full 7 but he is dogged if nothing else. He’s pretty experienced in similar “wellness” Practices though ad he’s still breathing so that’s nice haha!

I did a 24hr hour fast and that was enough for me. I definitely prefer IF.

GrabAtTheHeel · 2019-05-13T23:27:17+00:00

Intermittent fasting will only help you lose weight if you are still eating at a calorie deficit . There’s only one thing that really matters in weight loss and that’s that caloric deficit. I’ve lost a lot of weight using apps like My Fitness Pal or Lose it. They aren’t perfect but the calorie goals it sets for you will make you lose weight as long as you don’t cheat the system. Log everything you eat and weigh things to figure out exactly how much you ate. Exercise can be helpful in losing weight and lifting is essential to helping maintain as much muscle mass as possible during your cut but no amount of exercise will ever make up for a shitty diet. Intermittent fasting has plenty of benefits and might help you consume less calories but don’t think that intermittent fasting alone is enough to lose weight.

SmackinDatAss · 2019-05-14T02:15:47+00:00

Eat at a 20% deficit and don't eat back the calories you burn from your workout.

Reach your protein macro or exceed your protein macro.

Be sure and drink more water to replace the water you will not be getting from the food you won't be eating.

MattyAnon · 2019-05-14T11:33:29+00:00

How many calories should I be hitting?

Do your own research, depends heavily on your physique, lifestyle and will power.

When should my window be? Should I lift everyday still?

Do what works for you. Try it, stick with it, see if it works. If not, do something else. It's different for everyone.

Ohboohoolittlegirl · 2019-05-13T14:16:56+00:00

Lift everyday. THe rest depends on your body, size and current macro's etc..
Need more info, and I think there are better places for answers to such questions.

ngKindaGuy · 2019-05-13T14:48:50+00:00

I do IF and eat 1 large meal and a few snacks between 2pm and 10pm. Understand though that there is nothing particular magical about IF. Fasting itself won't help you lose weight any faster. IF works for fat loss because it helps you focus on your caloric deficit by limiting the amount of time you can eat food.

I would recommend a deficit of ~300-600 calories/day depending upon how much fat you're trying to lose and how quickly.

As for lifting, you should still lift according to your plan so that you maintain muscle. Also remember to eat MORE protein while cutting. It sounds counterintuitive, but you need more protein to ensure you're losing body fat and not muscle while in a caloric deficit.

CaptDeadlift · 2019-05-13T15:46:01+00:00

I have done Intermittent Fasting in the past but nowadays I don't feel as if it's worth it.

I would feel depleted most days (that might be due to the low carb diet as well but I did cycle carbs every friday)

Friends kept asking whenever we hung out why I don't eat and I would always give them the same answer "it's out of my window")

My IF was a 18h fasted and 6h window for eating.

Nowadays I just eat whatever I want except sugary foods , stuff that won't make me feel full but are calorie dense.

I don't get the weird questions whenever I go out since I eat a shawarma or a salad and some chicken breast.

Still get sick gainz but as of right now my goal is to smash a national record in my weight category so my input can differ from the rest.

IF does work but I don't like the drawbacks.

What doesn't feel like a chore is velocity diet.

Title	Intermitten Fasting for cutting?
Author	UnluckySand
Upvotes	21
Comments	54
Date	May 13, 2019 2:12 PM UTC (7 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/bo3zog/intermitten_fasting_for_cutting/
Archive Link	https://theredarchive.com/r/askTRP/intermitten-fasting-for-cutting.238258 https://theredarchive.com/post/238258

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