Joka toinen päivä "paastoa", joka toinen bulkkia:
Effect of intermittent fasting and refeeding on insulin action in healthy men
http://jap.physiology.org/cgi/content/full/99/6/2128
Tosta lähti liikkeelle ja tähän päädyttiin:
"eating wise, assuming an evening workout, here's what I'd do on the eat days
5 hours out, small meal of protein, carbs with some fruit
2 hours out, small meal of protein, carb swith some fruit
train: carb/protein drink during workout. think 30 g carbs and 8-10 g whey protein.
immediate post workout: dextrose/glucose + whey protein and creatine. then eat like a crazed weasel until 6pm the following evening.
the fruit is important, you need to get the liver back into an anabolic mode, taht means refilling liver glycogen.
cut off eating around 6 pm the following evening and fast until the next eating period. this should give you nearly 24 solid hours eating. a little short of protein synthesis rates but it's back to baseline at 36 hours and the last meal will carry you through the evening if you pick whole foods.
So schematically
day 1: fast until 5 hous before workout, eat, eat again, train, eat. let's say you train at 7pm, so you start eating at 2pm
day 2: eat all day until 6pm. back to fasting
day 3: repeat day 1 start eating at 2pm, that gives you 20 hours of fasting
day 4: repeat day 2
day 5: repeat day 1
day 6: repeat day 2
day 7: random thought: keep this a fasting day, maybe some cardio in the morning. would this keep fat gains at bay?"
Lähde: Lyle McDonald, bodyrecomposition.com
