On today’s episode of Live Lean TV, I’m showing you how to do intermittent fasting, as well as sharing my 14 day intermittent fasting results.
Well, as I mentioned, I couldn’t tell you my thoughts because, at the time, I never tried intermittent fasting before.
As you know, I’m not one of those dudes that just talks about the latest research.
I actually experiment with real world action, by testing things on my body.
So what do I think about my 14 day intermittent fasting results?
Before I share my intermittent fasting results, let me first go on a quick intermittent fasting rant to first set the record straight.
Intermittent fasting, also known as IF, simply consists of two periods of when you eat and when you don’t eat.
Even when doing intermittent fasting, if you consistently over consume unhealthy food, it will wreck havoc on your hormones.
Also, if you’re consistently in a caloric surplus, you will gain fat, even when you’re doing intermittent fasting.
So keep the quality of your food as healthy as possible, regardless of what meal cadence you decide on.
I always started my eating window after my workout.
So this means I would workout fasted, with no food in my system.
I have to say no.
Looking back on my lifting journal, I actually was right on schedule with my progressions on each lift.
Plus, we all know carbohydrates are the body’s preferred source of energy.
But when you’re working out fasted, the carbohydrates your body would typically burn for energy are not available.
Therefore your body begins to burn stored fat for energy, quicker.
I also boosted my energy by adding in a cup of black coffee or a zero calorie pre-workout supplement.
Since my workouts typically take 50 minutes, I broke my fast at 12pm, with my post workout protein shake that I store in my locker.
Damn that’s good.
Once I got home, I followed up my protein shake, with a big ass meal.
My first whole meal after the fast is always my biggest meal of the day.
There are many reasons why I do it this way.
After your workout, this is when insulin sensitivity is at its highest.
This is a good thing because it means your body is primed to use up the calories and carbohydrates.
These post workout calories and carbohydrates help build muscle and replenish your depleted glycogen levels directly in the muscle and liver, without spilling over and being stored in the fat cells.
This spill over effect happens to a lot of people who are not active and eat a lot of carbohydrates.
Since their glycogen levels are already filled with sugar, the sugar from the carbohydrates spills over into the fat cells.
The combination of not working out and overconsumption of carbohydrates often leads to insulin resistance.
This is not a good thing.
I typically would have two more meals up until 8pm that night.
Then the fast kicks in, and you do it all over again.
So all in all, I didn’t starve myself.
I was still consuming the same amount of calories as I did before I started intermittent fasting.
However, I was just eating those calories in a smaller window.
I have to admit, getting in all those calories in a shorter window has been somewhat of a challenge.
So if your goal is to add more muscle, intermittent fasting may not be optimal.
It doesn’t mean you can’t build muscle, intermittent fasting just may not be optimal in building muscle.
But if you’re looking to get lean, here’s the other benefit with intermittent fasting.
When you’re in a fast, you’re giving your body more time to burn stored fat for energy, rather than carbohydrates.
So basically the only thing that has changed with my nutrition plan is I now skip breakfast, and I workout fasted.
My calories and macronutrient ratios are the same, and the quality of the food I eat is the same.
Once again, I just have a smaller window to eat.
I did eat 5-6 meals a day to get to my current physique of approximately 7-8% body fat, and maintain it 365 days a year.
However, I have to admit I was starting to get a little bit tired of always cooking, and watching the clock to see when my next scheduled meal was.
Intermittent Fasting, in my opinion, is just a little bit easier.
During my research, I also read that intermittent fasting was a good way for lean guys to get even leaner.
I have to say, I do like the results so far.
I do feel a little bit tighter, plus my energy levels are also good.
But of course, it takes your body time to adapt to intermittent fasting.
I was hungry during the first few days and I did feel less energy in the morning.
However, for me this was just temporary.
I now get more done in the morning and I feel great during my workouts.
Based on all of this, I do plan on extending this intermittent fasting experiment a little bit longer to see if I continue to progress.
But that’s just my story.
You have to experiment with intermittent fasting yourself, and test what tools work best for your body.
I promise you one thing.
If you try intermittent fasting tomorrow morning, you will be miserable and hungry.
You will also feel low energy.
But for me, that was just temporary.
In the beginning, intermittent fasting takes willpower.
You either have it or you don’t.
It’s up to you to make that decision.
So once again, my intermittent fasting journey will continue, and I will keep you updated.
Until then, keep Living Lean.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.