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  1. #11
    D-Rock is offline Senior Member
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    IIRC, that guy counts calories and macronutrients, so it's a little bit more than just a 16 hour version of the WD.

  2. #12
    rlex is offline Senior Member
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    Quote Originally Posted by RezH View Post
    Anyone familiar with the guy over at leangains.com? He advocates a 16 hour fast, followed by an 8 hour eating window, every day. So really it's just a modified Warrior diet. I'm giving it a try because I have not been able to lose the last few pounds around my middle, and 16 hours is easier than 24.
    He counts calories and basically doesn't care if you eat veggies first or not.

  3. #13
    Steve Freides is offline Senior Member
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    I'm a long-time Warrior Diet adherent and fan. I just ordered a copy of the Eat Stop Eat book, and will post a review here once I receive and read it.

    -S-
    KBNJ.COM - Steve Freides, RKC II

  4. #14
    RezH is offline Senior Member
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    Actually, the leangains guy cycles calories. Lower carbs on rest days. I just read about 30 pages of his blog to get a better idea. Fasted from 7 pm last night to 11 am today, no issues. Could never get comfortable with 24 hour fasts.

    One thing I am wondering is I only take one true rest day per week (CC template + some deads/presses/swings a couple days per week). I suppose I could eat less on days where I only do one CC exercise.

  5. #15
    hestes is offline Member
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    I did my first fast day yesterday, and had no issues at all. In fact, I lost 2.5 lbs...too bad it was probably all water to start with. It was much easier than I expected it to be, and actually kind of empowering! I didn't realize how much I ate just out of habit, or boredom! I never really got extremely hunger and the few times I felt it, I just drank some water and that feeling passed. I felt pretty good all day, and didn't notice any change in my workout.

    I think I'm really going to like this! It's much easier than spending a weekend cooking my meals for the week!

  6. #16
    Andy030 is offline Senior Member
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    Since Jan 1st I've been doing Leangains 5 days a week and ESE 24 hour fasts 2 days a week. Since I'm already at my goal weight I can't comment on how much weight you'll lose but I feel terrific and have no deprivation.

    I've been thinking of doing the WD a couple days here and there but I'm currently reading Maximum muscle/Min fat and I think I'm going to do that instead. It's a terrific book btw.

    I think the most important thing about ESE is on your fast days, when you do eat DON'T overeat like you do on the WD. An example is if you stop eating on Thursday at 6pm and fast till Friday at 6pm, DON'T pig out. Don't eat a days worth of calories like you do on the WD, that's not the idea. The idea is to get the benefits of fasting along with cutting out extra calories. Sometimes it's hard to do.

    I think Leangains is very easy to follow also. I almost never go the whole 8 hours eating. Most days I do 6 or 7 hours eating.

    My next diet experiment is going to be... Leangains on workout days, and either ESE fasts or WD or Max Muscle/Min Fat on non workout days. By workout days I mean Resistence Training. If I do just 30 min of cardio I don't call that a workout day, I consider it a rest day. It's pretty easy especially if I'm in the fasted state.

    Intermittent Fasting simply rocks no matter how you do it. I wish I knew about it 20 years ago.

  7. #17
    jomcgui is offline Senior Member
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    There is another simple one called the fast five diet. Basically 5 hour window and 19 hrs fast. last year I did that for 2 months straight and lost fifteen pounds. These days I basically do about half the month with 19 hour fast periods and the other days 8, 12 and 15 hour fasting windows. Fairly easy to maintain although all the merrymaking over the holidays I gained a few back. Your body will tell you what to eat. Loading up on too many carbs just leaves you hungry earlier. I do 1/3 protein, fat and starches.

  8. #18
    wv2de is offline Senior Member
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    I'm stealing this from another thread I saved, but here's a rundown of alternatives, all of which I'm sure are effective when properly implemetned:

    Martin Berkhan wrote:

    Originally Posted by deadfingers
    People, this isn't a diet, stop thinking it'll help you lose fat/weight. It's just varying up the time you eat, you're
    supposed to eat the right amount of calories in the alloted time. So if you eat less calories during your window, then
    you'll lose weight, if not, you won't. It's that simple, fasting is good for overall health, it's not a fad to try and
    lose weight/fat. Your body will become more efficient, so you might digest food much better and possibly lose fat/gain
    muscle because your body is working better, but it's not becuase you're not eating often. The projectfit.org site is
    awesome, I read it everyday.
    It's a diet or a diet approach depending on your definition.
    IF, as a concept, covers multiple methods of fasting/feeding:
    * ADF (alternate day fasting)
    * Warrior Diet (20/4 hrs fasting)
    * Fast-5 (19/5 hrs fast/feed)
    * Eat Stop Eat (24 hrs fasting, 1-2x/week)
    * Leangains (16/8 hrs fast/feed)
    Within each of these systems, there are more or less specific guidelines on what to eat and so forth, ranging from the
    very vague (ADF) to the strict (Leangains, which uses pre/post workout nutrition, specific macro% breakdowns and meal
    timing).
    To my knowledge Leangains is the only 'diet' per se, while the others are diet approaches that relies more on
    behavioural changes that the authors hope will encourage weight loss ('eat healthy' 'eat fruit, veggies, lean meat'
    etc).
    Leangains is also the only method that more or less assumes the person is an athlete/is weight training, or is
    interested in maximal muscle retention during weight loss. Weight training and proper pre/workout nutrition is not even
    discussed in the other methods. They seem to cater more to the typical dieter, not the fitness enthusiast, athlete or
    weight trainer.

    I poked around some more - the fast 5 FAQ (http://www.fast-5.com/faq.html) has good info for any interested or performing IF.

    Personally, I'm toying with the idea of using daily 14-20 hour fasting once I reach my goal fat% as maintenance. Does anyone have any long term experience and suggestions for using variable IF (or warrior diet) to maintain weight loss after reaching an ideal balance?

    wv


    -Congrats on getting through your first fast, hestes!
    Last edited by wv2de; 03-12-2010 at 02:28 AM.
    Loose - http://www.merriam-webster.com/dictionary/loose
    --1 b.(2) : having relative freedom of movement

    Lose - http://www.merriam-webster.com/dictionary/lose
    --6 : to cause the loss of

    "To loose fat, one must simply unbuckle one's belt; to lose fat, one must tighten it." - wv

  9. #19
    Angryman is offline Senior Member
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    I just did my first 24 hour fast on wednesday, and it was also ROP medium day. To be honest I felt incredibly sapped of energy as soon as I started pressing but I won't jump to the conclusion of it being the fault of the fast, as I was trying to squeexe the 28k into the first rung of each ladder (made it to the third ladder). Anyway I'm willing to push through and get used to it, probably do another fast on sunday.

    One thing I'm a little worried about is that I really over-ate the next day, it was only at the end of the day I realised that I'd been picking at stuff just because it was there. I suppose that's just another thing to be conscious of.

    Just out of curiosity, has anyone gained any muscle on ESE? I went on a winter bullk to try and keep from being chucked around like a bean bag on the mat, but it didn't really do much and I wouldn't mind keeping it up now I'm strong enough to work with some heavier bells. I wouldn't expect to be able to put lean muscle on with this diet but after reading the book Brad seems to think it's perfectly feasible. Anone had any experience with this?

  10. #20
    wv2de is offline Senior Member
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    Quote Originally Posted by Angryman View Post
    I just did my first 24 hour fast on wednesday, and it was also ROP medium day. To be honest I felt incredibly sapped of energy as soon as I started pressing but I won't jump to the conclusion of it being the fault of the fast, as I was trying to squeexe the 28k into the first rung of each ladder (made it to the third ladder). Anyway I'm willing to push through and get used to it, probably do another fast on sunday.

    One thing I'm a little worried about is that I really over-ate the next day, it was only at the end of the day I realised that I'd been picking at stuff just because it was there. I suppose that's just another thing to be conscious of.

    Just out of curiosity, has anyone gained any muscle on ESE? I went on a winter bullk to try and keep from being chucked around like a bean bag on the mat, but it didn't really do much and I wouldn't mind keeping it up now I'm strong enough to work with some heavier bells. I wouldn't expect to be able to put lean muscle on with this diet but after reading the book Brad seems to think it's perfectly feasible. Anone had any experience with this?

    Congrats on getting through your first fast. I've been working incline benches (a weak point for me - been helping my military kb presses) doing 5x5 heavy and 5x4 80% each once per week (also squats). I've noticed visible growth in my front delts that has actually suprised me - all while doing ESE and dropping 14 lbs.

    wv
    Loose - http://www.merriam-webster.com/dictionary/loose
    --1 b.(2) : having relative freedom of movement

    Lose - http://www.merriam-webster.com/dictionary/lose
    --6 : to cause the loss of

    "To loose fat, one must simply unbuckle one's belt; to lose fat, one must tighten it." - wv

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