For those of you who IF and train fasted, do you break your fast immediately PWO or ride out the fast for a couple more hours? I would especially like to hear from those with experience using these mechanisms with the goal of leaning out and retaining muscle mass, as opposed to bulking up. Thanks!
ETA, I have been IFing 16/8 and training fasted then waiting a couple more hours to eat for almost a year now, and I am wondering if that much fasting surrounding workouts is counter-productive to my goals of toning up, leaning out and, ultimately, looking great naked.
Definetly, these issues are very intra and inter variable. It not onbly changes from one to another aswell as from times to times: food intake prior to the training day, how hard it was, your hormonal response to the training, your mental state.
Personally, i'm walking back home by foot, so i always wait at least 30-45minutes, sometimes 1 hour or a bit more. When my session went good and i made some progress(powerlifitng) e feel i have more hunger, or if a increase a bit the volume of my assistance exercices for the main big compound lifts.
It also varies if i took some BCAA or coffee pre-workout, which seems to somehow blunt such a ravishing desire for eating.
Just keep things natural: sometimes try to get your meal prepared for the post workout, in such a manner that you only wait 15-20minutes untill eating after training, other times cool it down and get home, take a nice 5minute cold bath, do some stretching or foam rolling, prepare your food gently(the insulin sensitizing effect of the training should relax and get you in a better mood, so anything done post-workout will seem easier, funnier and calmer), and eat.
Finally: do some nutrient partitioning or timing, getting more carbs post workout. maybe 30-50% of your macros for the day, if you handle them well. Will do wonders for your thyroid fucntion and adrenal balance. As long as you keep a somehow caloric deficit and eating a paleoish/ancetral/traditional diet and carbs such as white rice, skinned potatoes(if well tolerated) or sweet potatoes, and some seasonal fruit along(1-2 pieces), you'll lean out. And eat more calories from time to time, chech this article from Lyle Mcdonald, specially the part on Overfeeding
Not so infrequently, people trying to loose weight embrace such a low carb for so long time that simply the bodies begin to hold the fat, as the caloric deficit remains and the hormonal response become a little wacky. Mix things up: eat more carbs on workout days and a little more calories, add a overfeeding paleo day(keep it paleo; fruit, carbs and some honey(the leptin will love'em, some dark chocolate, more eggs or meat( i frigging love all you can eat buffets for this: grilled meats, white rice, fruit, fish, salads, boiled eggs, some aged goat and sheep cheese( i live in Portugal, so it's pretty easy to get grass fed unpasteurized aged cheeses).
After I workout, I go have strong coffee at a cafe near the gym. I read a bit, then go to the store and then walk home. So I do wait for awhile after training before eating. I am usually hungry when I get home, though. If the cafe served food I could actually eat, I might eat there. But they don't. :(
Hey Miss Brenna, If you have been doing it for over a year, you probably have a pretty good handle on how it works for you. If you are still unsure after a year, it is definitely a good idea to change things up.
What kind of work-outs are you doing fasted? you could try doing your endurance work fasted, as in runs, hikes, rides, low intensity stuff, but do your strength training fed?