GMAT Club's Health & Fitness Thread

I started the dietary protocol for Leangains Intermittent Fasting today. Next Monday I'll begin training in a fasted state as well. There's a ton of information out there about the benefits of IF and how it works, but I'll share the basics to give you an idea. A friend of mine is currently maintaining 6-7% bodyfat (very lean), but I'll be shooting for 10%.

The typical schedule is to eat your meals between 12PM and 8PM, and fast for the remaining 16 hours of the day. Your meals should consist of healthy foods with a caloric intake that suits your activity level (1800-2400 calories for most). It's recommended that you do your weight training around 6AM, while you're still in a fasted state.

You can arrange your feeding window however you like, but most people prefer to sleep on a full stomach. It's important that your largest meal be the first that you eat after your workout. My schedule will look something like this...

5:30am-6:30am: Arrive at the gym and complete my weight lifting routine
12:00pm: Eat Meal #1 (50% of my daily calorie intake)
4:00pm: Eat Meal #2 (25% of my daily calorie intake)
7:00pm: Eat Meal #3 (25% of my daily calorie intake)

Nutrition for training days: 2270 calories, 255g Protein, 200g Carbs, 50g Fat (add fat and reduce carbs for rest days).

Official Leangains IF Guide: https://www.leangains.com/2010/04/leangains-guide.html

I'll update later in the week if I'm achieving results without training in my fasted hours.