Macro counting and intermittent fasting11/8/2023 ![]() That being said, here is a sort of leangains calculator for finding your specific fasting period: I think that if your schedule is sporadic, then you should follow what I do. This allows for any days that I sleep in or wake up very early.I fast for the first 4-6 hours after waking up.Here’s what I do and what may make your life simpler: I only recommend it if you need to lose weight quickly. This method is VERY aggressive and is not for everyone.4/20□ method = 4 hours of eating / 20 hours of “fasting”.This method is more aggressive but still popular.6/18 method = 6 hours of eating / 18 hours of “fasting”.8/16 method or Leangains method = 8 hours of eating / 16 hours of “fasting”.I’ve found that these eating window and fasting period options work best for most people: Sets you up for success based on your schedule.Gives you enough time to cook and weigh out foods.Allows for time and energy for your workout.You want to set up your feeding window in a way that: It’ll be helpful later! Step 2: Your Intermittent Fasting Feeding Window You probably also noticed that you found out how many meals you want to have. Now that we have your calories and macros set up, you need to set up your eating window (or feeding window). Use this calculator below by inputting your calories from the first calculator and then pick your macro split based on the percentages we just talked about it! These are all macro splits I have experimented with and I have seen SUCCESS with all of them. I like to keep a 35-50% of carbs coming from my calories and leaving the rest to fat. On top of that, you usually want to keep carbs higher than fat. These can fluctuate on a day-to-day basis, however, I find that having a set percentage is better for most people. What About Carbs and Fat While Intermittent Fasting It’s a win-win situation, especially while dieting to lose fat. The more protein you have, the more full you feel throughout the day, naturally. Your protein intake should be anywhere from 35-50% of your total calories. It’s important for maintaining or even building, muscle, and muscle mass while cutting. Protein is very important, not only while intermittent fasting, but while losing weight in general. Let’s Talk About Protein Intake While Intermittent Fasting NOW that you have those calories, you need to find your macros for cutting.īefore we do that, however, we need to figure out your preferences. It’s to not only improve body composition but make sure you hold on to your muscle mass and strength as much as possible while cutting. Whatever your fitness goal is, you need to make sure those are set up correctly FIRST. To emphasize the importance of calories when it comes to weight loss/gain.Ī calorie deficit is what produces weight loss - a calorie surplus is what produces weight gain. That’s why I put the calories calculator at the beginning. You need to have your calories and macros set up CORRECTLY and track them, otherwise, intermittent fasting will not help or work for you. While some have experienced this happen, it is not the majority. I thought, if you just start fasting, the weight will fly off. That was my first mistake when I started. ![]() ![]() Surely, you don’t think you can lose weight through intermittent fasting alone right?
0 Comments
Leave a Reply.AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |