Intermittent Fasting has worked very well in getting me into shape. One of the things that I have been able to do is hold on to as much muscle while dropping bodyfat. Today I will go through my a regular week of eating and supplementing when I use IF Fasting.
7:AM- Black Coffee and water
12:00PM- First meal of the day Protein none to little carbohydrates
2:00PM – 2 scoops of Branch Chained Amino Acids with Creatine( keeps hunger pangs at bay and prevents muscle breakdown)
Post Workout meal- Protein ( Eggs, Beef, Chicken, Or Pork) with Sweet Potatoes and lots of water
7-8 PM – If Still Hungry maybe some more protein no carbs at all I usually have several scoops of Peanut Butter
9:00PM- No More food
Before Bed- ZMA supplement
This is a typical training week usually on Saturday I have a cheat day and No training session this does two things it lets me be normal and it helps keep my Leptin levels working. When your body is eating lower calories or good food your leptin hormone will stop working and you will stop making gains. So the cheat meal tricks your body into working because when you have that cheat day your calories go way up.
Post Cheat Day
What I do post cheat day is that I fast a little longer usually up to 3PM but stop eating at 9PM I do go back to eating good food. This will get my body ready for Monday to start the program all over again.
If you are looking to get into great shape and are looking to make a transformation then I would skip the cheat meal days for up to 6-12 weeks. The longest I have gone eating strict is 13 weeks and my body would not budge from there. So I finally had a huge cheat day of Pizza, Ice Cream and Cake.
The following are the only supplemtents I take because they have worked on me.
1. Branch Chained Amino Acids
Brands I have used Infinate Labs, Muscle Pharm and Twinlab
Liquids: Black Coffee, Water
Foods To Avoid: Bread, Pasta, Rice And Fruits
Below is a video I did talking about how I use the program its more detailed than this article. If you want to know more about my training or diet go to the link below and get my e-book Back Yard Muscle for $7 www.cintronathletictraining.com/store