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Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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Scott
Scott
July 17, 2020 05:13

Hi Andy – I’ve used IF on and off for a couple of years and have had good results. I’m curious if you see a difference in results depending on when someone fasts. For instance, I had noticeably better results when I would workout fasted from 6am-7am, and then had my feeding window from 730am-330pm, than I have working out from 12pm-1pm, and having my feeding window from 130pm-930pm. Going to bed on an empty stomach and waking up fasted and working out is a more difficult approach I would assume, but the results were significant. I was much leaner, but arguably had less strength and had some muscle loss. Both instances I would keep the same macros. Is there any science to this?

sharani
sharani
June 26, 2020 18:00

Hi Andy, you did a great job writing this. I’m into intermittent fasting for fat loss and was wondering what you think about this blog? If you could give me your thoughts, I would appreciate it! [deleted]

Jason P Polo
Jason P Polo
February 23, 2020 19:56

I have been doing intermittent fasting for several months and have had about 20 pounds of weight loss. In the past few weeks I have started doing high intensity interval cardio for 35 minutes with 25 pushups on every five minute interval, IN THE morning in the middle of the fast period. I am wanting to incorporate strength training in the afternoon in the middle of the feast period, will I need to take an supplements with this pattern?

Mark
Mark
July 18, 2019 02:12

Hi Andy,
I’m starting IF right now and want to make sure I’m not hurting my own progress with my activities. I generally workout first thing in the morning, 5 AM in a fasted state. Workouts for me are largely cardio; running and boot camp style with the occasional sandbag workout.

My goal is more towards functional fitness than competition body, but I have a ton of body fat to drop still.
Currently, I get about 1.5 hours workout time in the morning and start eating at noon. I’m not taking any BCAAs or anything other than water before noon.
I am following your calculations for macros, but am not generally reaching any of the targets in a day.
Stop eating at between 7-8pm

Thanks!

Alexandre
Alexandre
June 28, 2019 20:57

Hi Andy,

I have been cutting for 3-4 months, and my abs are visible (very defined 4 pack, and decent enough 6 pack). However, I still feel like my lower back is loaded with fat. According to my planning, I should start my slow bulk phase, but I am not satisfied with my lower back fat. What do you recommend?

Antonio Martinez Garcia
Antonio Martinez Garcia
July 2, 2018 03:59

Hi Andy, I’ve been reading carefuly all your articles during the past 3 weeks, while I was on holidays and preparing all in my mind and agenda to start with IF as soon as I got back home…

I’m 39 years old male, fit (I would say) but not lean… Just got out of an hypercaloric diet right before the holidays started, as I was getting fat even though my whole training was quite intense…

Will not extend my topic too much… Just to comment that I decreased my calories intake during the holidays, almost no cardio, just weight lifting and I lost fat in a matter of 2 weeks…

In my normal life, I do weight lifting 4 times a week, and practice Muay Thai (can be compared with a HIIT easy) 2 times per week and BJJ (not so much cardio, but still a demanding activity) 3 times per week, sometimes 4…
Trying to rest at least 2 days per week…

As I do the martial arts usually in the morning and the lifting in the late noon/evening, I was quite sure about the BCAA’s intake for my early trainings after read your articles, but I read somewhere here that you recommend to only intake BCAA in case of weight lift training only…

So, how do you see to perform this activies (Muay Thai and Brazilian Jiu Jitsu) fasted and then start eating around lunch time? No BCAA’s ?

Thanks in advance.

Antonio Martinez Garcia
Antonio Martinez Garcia
July 2, 2018 21:48
Reply to  Andy Morgan

Thanks for the quick and precise answer Andy.

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Justin
Justin
January 27, 2017 00:33

I enjoy doing HIIT cardio 2 or 3 times a week as well as lifting heavy in a progressive overload style 4 days a week(1 meal before training set up..cardio is done in the AM). My question is..do I need to recover from the HIIT sessions any differently..or BCAAs on those days?

Josh
Josh
January 27, 2017 00:13

Hey Andy,

First and foremost I love the site. I’ve read your articles roughly every day for the past two weeks and I’m finding it easier than ever to maintain proper eating and training habits.

I’m currently in the hiring process to become a fire fighter and I need to keep my cardio up for fire academy once I’m hired. I’m currently doing HIIT spring sessions for 20 min (including a 2 min warm up and cool down light jog) twice a week and a moderate intensity stair climbing session for 20 min once a week. I am also doing a 5×5 training program where I only do compound lifts 3 times a week. I’m roughly 25-30% body fat. I currently have my calorie deficit set up for a 1-1.5 lb of fat loss per week and have two questions:

1) Should I increase calorie consumption to create a buffer for the cardio? I’m trying to minimize muscle loss due to burning more calories.

2) Since I have to do cardio would you recommend doing it before or after my resistance training? My goal is to increase strength and muscle mass > cardio.

Thanks for your help,
Josh

Josh
Josh
January 31, 2017 06:26
Reply to  Andy Morgan

Great! Thanks for the reply, Andy!

Sebastian
Sebastian
August 11, 2016 15:21

Good content as always.

I’m thinking of doing at least moderate cardio just to increase the calorie intake on a cut, this so that I can increase my carbs intake.

Otherwise, with all the other parameters considered, the carbs intake will be at levels that are both hard to adhere to and unpleasant. (I know some people think low carbs diets are the greatest thing ever, I’ve just never been able to handle it well)

Does increasing carbs intake seem like a valid reason to add cardio exercise on rest days?

Joram Kalsbeek
Joram Kalsbeek
July 26, 2016 18:49

Hi Andy,

(I live in Holland and my English is not my best… but I will try)

I have downloaded you’re diet guideline to setting up my diet. On the first place I’m very thankful for you’re effort in the guideline. Already noticing progress. Only now I see that my skin at my abs area is becoming some lose skin, do you have any suggesting’s for that issue?

My second question is concerning chapter 4 and then especially page 46 at the top “Despite this you’ll find some fancy ideas out there such as: only eat fats and protein earlier in the day, and only carbs and protein later. – This is not likely to have any nutrient partitioning benefits, and will threaten adherence by making your diet more complicated and restrictive”.

Question: referring to Carb Backloading, isn’t there a benefit to eat about 30 grams carbs throughout the day and then after exercising the rest of the daily macro’s (carbs) ? I’m curious what’s you’re opinion about this is?

This come to my third question is: after calculating my daily macro’s with the help of you’re excel sheet.

[DELETED by Andy as per comment rules]

On my training days I’m leaning to eat about 30 grams of carbs and then de rest of the Carbs approximately 200 grams after my training. But then I’m really have a full belly and a inflated feeling in my stomach. Do you think it is sensible to eat according this Carb Backloading principles ?

Sorry for my last question: what’s you opinion about reverse dieting when you have completed you’re goal in cutting en want to go for bulking? First 2 weeks after cutting calculating for maintenance and then bulking or…..?

thanks!!!
Greetzzz
Joram Kalsbeek
The Netherlands

Leonardo
Leonardo
June 20, 2016 22:24

Hi Andy,

I’ve been following your guides for a few months and I’m pleased with the results. My only concern actually is that I’m stuck at 10-11% BF for several weeks. I did a diet break but it didn’t seem to work, still stuck.

I’m on a solid training routine and I have good control of my calories and macros so I believe I’m limited by stress and maybe poor quality sleep (2 children). I’m sleeping an average of 7hrs/day. Is there any simple test that allow me to measure my stress level or even estimate if I’m sleeping enough?

Thanks.

Leonardo

rusty
rusty
June 2, 2016 13:25

Hi bro, really need your advice here..i’m on bulking mode for past 4 months.gain around 10kg so far..was doing 3-day split push/pull programme..doing calorie counting on my own. The prob is my stubborn fat around my belly still there and my stomach getting bloated/bigger while other body parts can c improvement. Is this norm or what? Care to advice?

Thanks in advance

Peter W
Peter W
March 28, 2016 23:34

Andy, first thanks for this wealth of information. My question is that I’m confused about how to track my exercise with regard to MyFitnessPal: specifically, do I add the calories burned from my cycling rides or not? I typically burn between 500 calories on a short ride and up to 1500 on longer ones. I’m training for endurance rides.

First, I found my TDEE. Then I used your calculator and guide. I did factor in about 67 minutes of exercise per day, 6 days a week using your calculator. That’s three days of lifting and 3 days of cycling. So it seems to me that I wouldn’t want to enter any calories burned into MyFitnessPal because they’ve already been accounted for in your calculator. Would that be correct?

If I should enter those calories burned (from my garmin) then would I need to replace them?

Cj
Cj
February 26, 2016 22:02

Thanks for the response Andy,

But would you say from experience that the only way to get that lean without needing cardio is only if you use the “Leangains” approach which utilizes fasting and calorie cycling? Or can you get there by just simply counting macros with the daily calorie deficit staying the same without cycling calories, without fasting, and without cardio and still get that lean?

Cj
Cj
February 26, 2016 00:20

Hi Andy,

I am currently not doing Leangains but just simply tracking macros/calories and making adjustments with no carb cycling. I am 6’1 199lbs and roughly ~12% body fat and am stalling at 1900 cals with fat loss. I started at 2200 cals and I’ve been going at it for nearly 5 months. I am about to do another diet break to help reset hormones but would you say that there is point where you should no longer cut calories let’s say at 1700 and suggest adding in cardio since I’m not doing leangains? I honestly was hoping to take your suggestion and not add in cardio the entire cut but it’s been 5 months and my progress is slowing.

Also, would it be possible to get into single digit bf% shredded lean with just simply counting macros/cals and adjusting as needed without having to use IF or carb cycling (Leangains)?

Thank you

shawn
shawn
November 23, 2015 14:50

Hey andy, what do you think about fasting every other day to burn stubborn body fat?

Ivan
Ivan
July 2, 2015 17:29

Hi Andy,

I am very happy a friend referred me to Leangains, and I don’t have to follow my previous diet that forced me to eat 5 meals filled with chicken fillets, broccoli or brown rice per day.
I would not want to abuse your free advise here on the website but would like an opinion.

I am 26 years old, quite short in length (I don’t know my actual length) and weigh 65kg. Because of years of excessive beer drinking I had a beer belly. I have gone from 73kg to 65kg by doing no exercise but switching from beer to whiskey and soda water (only on weekends) and lots of water. Now, when I’m standing up-right I have a flat belly. However, when I bend over I still have a bit of “rolls” at the bottom of my stomach whitch I want to get rid of, basically having only skin showing when I bend over. I am not looking to get built or have huge arms, just loose that bit of belly fat and mabe work on a 6 pack. This is my current diet:

– I eat twice a day (12:30pm and 18:30pm). This I am changing today from 1:00pm and 21:00pm as per your suggestions.
– When I eat, I eat cooked food usually (Beef,rice,potato,vegies,salad). A fist portion of each.
– I drink nothing less than 3l of pure water per day, starting off with one glass when I wake up.
– I never eat take-away’s, and RARELY eat out.
– On weekends I will drink Whiskey,lime and soda water, and don’t really eat much.

Exercise wise – I don’t do any at them moment. I was looking on starting to:

– Jog on Saterdays and Sundays (starting off with 3km each day)
– Do home exercises at home (The mountain climber, crunches, push-ups)

Do you have any critical adjustments you suggest I make to get rid of that little bit of belly fat still left?

Thank you in advance.

Ivan

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