Question for IFers: How many calories per day do you think or know you get while IFing?
After IFing and lifting for 4 months, then stopping the IFing and eating more “normally” I suppose throughout the day, especially before and after lifting I have come to the conclusion that if you IFing you are probably eating too few calories.
Remember that while LG is indeed popular with the paleo crowd, Berkham the creator, has never espoused eating Paleo. He is neither low carb. However I see so many paleo folk do his LG protocols while going low carb. Just understand that you are applying a way of eating that he is not premising his approach on.
If you are eating one big meal at night, or two during your feeding window and you are trying to gain strength, I am betting that you are NOT EATING ENOUGH CALORIES IN THAT WINDOW to grow stronger and gain that strength.
I eat right about 3000 calories per day and its not easy. I like food, love to eat, etc. But 3000 is perhaps more than you think. If your goal is somewhere around there I bet many of you are not hitting that number if you’re doing a lowcarb IF.
Follow up question: If you are IFing are you lowcarb IFing?
I'm a fan of intermittent intermittent fasting. Daily fasting, always at the same time, is not intermittent.
I prefer making my body adapt to an unpredictable eating (and exercise) pattern. In this I am influenced by the chapter by Nassim Taleb in Art DeVaney's New Evolution Diet (the best thing in the book, in my opinion).
Here's a link to a PDF of an article on randomness in evolutionary fitness by him:
My Paleo influenced eating and working out has evolved into what I would loosely call Random-Paleo. I don't track calories or macronutrients, I eat when I am hungry, I eat meats, veggies, fats (all the good kind). I am kind of low-carbish, but again this can vary depending on what my body tells me. I don't eat sugar, grains, beans, etc.
I evolved into daily IFing (varies from 12-18 hours fasting each day), I randomly fast 24-48 hours when my body tells me to. As for exercise I have no set schedules or routines, I workout when my body feels like it, I just 'know' I need a good workout so I do it (mostly kettlebells & free weights). I don't weigh myself but over many months my strength has continued to increase, I have consistently lost fat, I feel great and and as time goes on what I do will continue to evolve as I learn more and try different things. To me Paleo is a general guideline of how to live Life, no rules are carved in stone ; )
I've been IFing for maybe 10 months - eating 1-9 pretty much every day.
Mainly <60g of carb/day for that time but have since february decided that I run a lot better on more potatoes!
Martin has always recommended tracking calories as far as I know so I decided to do exactly that about a month ago.
I'm concentrating on losing fat at the moment and therefore just looking to maintain strength as opposed to gain.
1900cal - 100g Carb on Off Days
3200cal - 300g Carb on Training Days (3 x per week)
Feeling absolutely great on this new setup, compared to a pretty miserable existence on VLC. Fat seems to be falling off and strength is good.
I have no idea how many calories I eat (I sort of follow LG) and if I am eating enough calories to gain optimal/max strength, however, my notebook says I am gaining strength and my body shows that I am making lean gains.
If I were to take a guess, I'd say I am eating about 100 - 150 grams of carbs per day on average, but it is random when and how much carbs I eat.
I can easily go through 2k calories in a single sitting, especially after a workout, especially after fasting. Another meal makes it easy to get to 3k for the day, though I often don't try to get that high. I think my max carbs for a day including a PWO meal after strength training is about 150g, lower carb otherwise.
I'm also "kind of" following LG, but I'm trying to keep my overall weight down. So I'm mainly paying attention to nutrients PWO, and a fasting window.
I'm also doing a ton of (way too much) cardio, which I know is counterproductive to gaining mass, but keeping my weight down and my cardio up helps out with other goals that are (currently) more important to me. I am still maintaining/slowly increasing strength, though, and I'm continually getting leaner, slowly.
I'm trying to move away from if. I think it is different for women and I'm not digesting well eating huge meals. I wont go into detail. To answer your question I tracked my calories, protein, fat, carbs for two weeks recently and found I was consuming less than 1200 calories and struggling just to do that. I was shocked! I did so much better with 6 meals throughtout the day. Mind you this is just me. But after 6 months I am finding it difficult to go back. For the next two weeks I'm tracking for the small meals. I've lost strength too. I was bulking nicely last summer before paleo/if.
I can down well over 3000 calories in a window with no problem if I'm working out hard. It's more difficult to eat that much on off days because I don't feel like I need the fuel. I have recently upped my carb intake with rice or tubers a few days a week especially after working out heavy combined with distance work. I just wasn't recovering well, and in line with some things talked about on several podcasts about not getting the carbs while fasting.
I use coconut milk and oil along with generous pats of butter for the calories. My steak and vegetables are swimming in compound butter; Five egg omelets with veggies next to an avocado; home-made mayo in my deviled eggs and tuna salad, etc. lend plenty of fuel to the fire.
I was eating 2500-3000 calories per day for awhile, and then started skipping breakfast most days. My calories went down by about 1000. I did find my lifting performance suffering on lower calorie weeks, though. So now I eat throughout the day more often (and my calories have gone back up).
I've started wondering, partly from your thread about it, if maybe when I get fewer calories, and my macronutrient ratios stay about the same (since I'm drawing from the same foods, just eating less of them), that my protein levels are simply not high enough.
My current working hypothesis is that if I'm going to eat less, either because I'm less hungry, or because of meal frequency, maybe I need to keep protein where it was and eat less fat. It goes counter to my previous bias that high fat is important, but I'm not above learning.
My approach to IF is to incorporate one 36 hour fast into my week. Okay, I'm not perfect. Maybe once in two weeks. So, for example, I'll have my last meal about 10 pm on Friday. Then I go without food on Saturday. Then I'll have my next meal on Sunday morning. So my answer to the question of the topic will be
- yes, I know - zero
How to eat enough when fasting? 4 Answers