Intermittent fasting - 16:8; am I right?

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    Intermittent fasting - 16:8; am I right?

    Hi everyone on the Hive,

    this is my first "real" post. First of all I take the chance and give you a short introduction of myself and about my work-out-regimen: I am 44 years old family-Dad, living in Vienna and have always been active; sometimes more, sometimes less. I used to play soccer on amateur level on a regular base for nearly 35 years and always alternated with running (and taekwondo for 3 years with my son). This was necessary because I am a husky-owner since my ending 20ies and they need to run!!! I discovered your site and I am very excited with your approach of fitness. So I am running or biking 3 to 4 times a week for 30 to 40 minutes to get my husky "tired" which is somehow a (cardio-)warm up (sometimes I throw in sprints - more challenging!); afterwards I am doing kb--workouts with a 16 kg kb for one set and finish with 20 push-ups (feet elevated) and as many pull-ups as possible; or I do darebee-workouts and combat-moves. At the moment I am done with ten pull-ups and try to reach 20 ... This is my workout-regimen at the moment and it takes me all in all for about 50 minutes.

    Okay, back to the original topic: I startet do follow a If fasting-protocol (8 hours eating-window in the afternoon) which fits my lifestyle. Now my question about protein-intake: If I eat only twice a day I will hardly get the recommended amount of protein for my weight (1,5 g / kg) which is 82 kg at the moment - it's even more harder if the plates are fully plant based. I did read, if I remember right, that when it comes to individual portions per day, less protein at the time is better than too much, which could be stored as access calories. I am not mad about this thing but just curious if I do get it right. Because of that in my opinion a fasting-procotol cannot be the right solution for an active person, right? Looking forward to get your thoughts on this! :-)

    BTW: this site is awsome and so are you other bees! *thumbsup*

    #2
    Hi HuskyDog. and Welcome to the Hive. I am on an 18/6 IF protocol for a year now and workout for an hour on empty before my first meal of the day (Müsli with Magertopfen, excellent protein-source for non-Vegans), 5 days a week. I have a protein shake (~40g Bio-Whey + Buttermilch 1%) later in the afternoon, after that one meal around 17:00 and then it's "lights out" in the kitchen. I lost 8 cm of belly circumference (106 cm => 98cm, want to bring it down to 94cm) and built some nice muscle. If you are on a strict plant based diet, you might want to take a look at pea-protein, this article on protein and the Plates-section of this here very fine resource.
    Feel free to join us in the Pull-up-group.
    Greetings from the 5.Bezirk
    Andi

    Comment


      #3
      Hi Andi64 , thanks for the information and congratulations for the big loss around your waist. Having as snack in the feeding-window is a good idea I will - especially since I like dairys like Magertopfern and Buttermilch. Funny that you start your eating-pattern with a Müsli. I do the same with oats and fruits. My idea about starting an IF-protocoll was because of the health-benefits I did read in the article in the nutrition-section. And thank you as well for suggesting to join the Pull-up-group. I already feel motivated to crank up my lazy sunday afternoon with a Schnitzel-fueld-tank! Greetings to Margareten!

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        #4
        HuskyDog It depends on your goal, If you want to build muscle,you need to eat enough protein and calories to get there. When and in what portion isn't that important, if you get your overall in the end of the day. We always want to be perfect, but ok is ok and enough for 99% of us...

        I do a 14h to 16h fasting window, and it works fine. Plant -based protein is a challenge if you are not used to... but if you do the research, it wont wo that hard anymore. That's what everybody says.

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          #5
          Thanks HellsYeah for your thoughts. To be honest a few more muscles would be fine but my general goal is to stay in shape and healthy. I agree with you that plant based protein is a challenge. I like beans and lentils and even if I am used to it I cannot start my first meal with it. It causes an aching stomach. What are your experiences? Nevertheless I try to enrich my nutrition with more vegetables and greens. And as a lover of traditional Austrian cuisine it's far from perfect.

          Comment


            #6
            I think your target protein goals are appropriate for most people ... depending on their specific characteristics (training level and intensity, body composition, goals, athlete or leisure trainee, natty or spicy vitamin trainee, and eating protocol). You make find you need a bit more or a bit less, but that's something that you can adjust as you see fit.

            Hellyeah and Andi already gave some wonderful comments on the topic. I would would just like to add that your body is not easily tricked nor hacked. Eating "too much protein" at one time would not necessarily mean you will store it as fat. You will need to eat enough to activate protein synthesis, which your target will do.

            Also, if an intermittent fasting regime fits your lifestyle, then do it. There isn't anything magical about it, it's mostly a method of calorie restriction. For most people this means skipping breakfast. Depending on what research you want to listen to, eating a hearty breakfast burns more calories throughout the day. The only bad nutrition plan is the one that isn't sustainable. If it isn't sustainable, it's questionable ... even for an active person.

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              #7
              Hi Caius ,

              thank you so much for your opinion on IF. I consent your thoughts on lifestyle and sustainability. This is an important point when it comes to daily life and business. Your information about protein synthesis is new to me - very interesting! Coming back to lifestyle: for me the most convenient way is to skip breakfast and have dinner together with the family. This way I can handle an IF-protocol quiet well which seems to be the easiest kind for many.

              Comment


                #8
                I tried vegan once a few years ago and vegetarian many
                times, but I came to the conclusion, it is not my thing to go 100%, I reduced meat to and tried to eat organic, when it is doable.

                My intermittent routine these days:
                I use an apple and /or a müsli to break my fast between 10/noon, that works fine, with a big junk of milk or soy milk you get more than 20g of protein. I have snack or lunch in the afternoon. In the evening (around 18/19) I eat dinner or "Abendbrot" either dark bread with cheese or a thuna salad (based on a can of thuna and a ball of mozzarella with around 60g of protein) . That's a base of 80g plus lunch or dinner, and a glass of milk here and there. I guess I have enough protein in my meal plan... my training plan was/is strength and bouldering, butI think about starting "30 days of Strength".

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                  #9
                  HuskyDog I don't want to ,,spam,, a ,,We're fighting cancer thread,, with chatting, so I am writing to you in here.
                  You said you like combat=hiit style.
                  Here is a handy filter,you can add there a dificulty level etc!!
                  Great is ,,Lightning Strike,, give it a try!!

                  https://darebee.com/filter#sort=posi...=normal&page=1

                  Comment


                    #10
                    Hi Miss_Dada Thanks for mentinoning the filter, I will take notes about the combat-HIIT-workouts and filter them out for me. I did the "Lightning Strike" last weekend and I liked it a lot. What I would suggest is "Steelworks plus", it's not HIIT, but personally I thik it has everything a decent combat-workout needs! Even the version without dumbbells "Steelworks" is great fun. Thanks to Fremen who mentioned an intevall-timer when I asked about details for the Pits-workout now I am thinking about doing Steelworks in a HIIT-/ Tabata-Style. Let's fight, punsch and kick!

                    Comment


                      #11
                      HuskyDog Yay cool workouts! I didn't notice them before it's always great to find something new
                      Are you thinking about to start some combat program maybe?
                      COMBAT HIIT is cool and you have a video along, so you can smart share it to tv(i did so) and it was a grat fun!

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                        #12
                        Miss_Dada great Idea - even when it comes to the right execution of the moves. I will think about it. Running/cyclin combined with HIIT and Combat-moves can have a huge impact on my fitness. Thank you for this suggestion.

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                          #13
                          HuskyDog you are welcome btw....now i realised you don't need guiding video, when you do Taekwondo
                          hm, well, at least it can keep you on right pace, although some movements are shown very slowly btw Inferno is cool too

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                            #14
                            Miss_Dada don't worry there is always enough space to improve! btw: today I did the first day of combat-Hiit and I liked it. So this will be the start of my first programm. Let's see if I stick to it!

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