Once you push fast the first few hours its fine, your body adapts. The worst is when you eat low carb for a while then have a high carb meal IMO.
I am a huge intermittent fasting fan. Doing 16/8 now and for the past few months. Mixing in high/med/low carbs for a carb cycling effect. It seems to have worked for me (in my wife's opinion) haha. I too have minimal results from fasted cardio. I prefer to train in my feeding window, but life happens, so sometimes I do cardio during my fast. But I ALWAYS lift in my feeding window.
I dont seem to have too much issues. As an example I ate Keto for 6 days then had a single refeed meal (3 cups rice, 200 grams meat, 200 grams grilled veggies and terriaki sauce) i had a bit of fog and then it was gone. 6 more days keto, then last night I had one cup rice meat and shrimp. I could feel the fog this am around 9:30-10am, and now after my workout, im energized again. Should be good for another 6 days. Although I have next week off so no gym, might not even need a refeed meal.
The first week sucks bad, but once you punch through that bad your body adapts quite quickly. the trick is to stay in if you can. If you flop in and out you will have issues for sure. my first time around it sucked real bad because I did not understand the process and or have anyone to guide me. When I switched to Keto, I upped my calories by 25%. it sounds messed up, but its how I am maintaining my weight, and still loosing inches. I should be 235-240 at the pool. we will see.
This is how I am with IF and carb cycling. I'm eating 25% more food (calorie wise). But I keep everything within my certain macros of Protein, Carbs, and Fat. I am losing weight slowly but the muscular transformation is happening rapidly. High Carb/Refeed day was hard at first because I didn't know how to do it properly. Here I am thinking I can eat 400 carbs today, that's like 6 donuts right? haha
hahah yes its 6 doughnuts hehe, depending on what kind of course. The idea of the 25% more calories is to maintain your muscle mass while your fat drops. Last weight in for me was 240, but none of my fucking cloths fit! they are all falling off me. My wife is loving it though. The extra calories also tell your body that your not starving it, it just has to shift composition. Most people in general when going on a diet, cut calories (to a salad) and then do more cardio, but cardio does not mean shit, when your body is already in a deficit of calories. I call this a double deficit, because no only have you asked your body to do more work, you cut its fuel sources. I put my clients the other way, lets eat more food (just different foods) and add some cardio, but lets train heavy, and hard and see what happens. Oh I don't want giant muscles though hahahahah. Loosing weight is not just about the scale, which most people don't understand. I want to keep as much lean mass as possible, why? it burns calories!!! and I busted my ass to get it. As for learning, its all a huge curve, and we wont know what works for your body till we play with it a bit. Unfortunately this takes months and months, and in some cases years. Mostly log how you feel and that will be a massive indicator on what your doing. if you can reduce inflammation in the body this is also a good thing, and a lot of foods cause this, people just don't recognize the symptoms. My refeed days all depend on how I feel, If I have crashed bad, it will be 3 cups of rice, 200 grams of meat, and 1 cup or more of grilled veggies (cabbage, bell peppers, mushrooms etc) Wednesday the 19th was my last one, I felt very good so only had 1 cup of rice. I am still finding the line of accaptability in my own body. It seems to be based on how hard I push myself. keytones are the body's fuel when there are no carbs. More so lactate which causes lactic acid. Its a vicious circle. My body creates more lactate when I push hard, and in the end when its not used as fuel it gets converted to lactic acid, which is catabolic and I don't want. Take your time make small adjustments and log what each change does. if a change is bad roll back to what worked.
I just did a 21-day water diet what a shit show never again.Been a trainer for well over 25 years and did I just pull a newbie mistake .....
Just started back on keto after a very stressful few holiday weeks.... Last year lost 60lbs on keto... Still have a ways to go. Need some help with getting rid of stubborn stomach.... :/
