Intermittent Fasting

Eating until 7 and fasting until 11 am.  I workout at 4:30 or 5 AM every morning during the week.  Hunger really isn't that bad except immediately post workout and some water with Carb Free Body Mortar for BCAAs seems to do the trick with satiation. 

I have been IFing for about a year now. Just this morning I ran 10 miles while still in the fasted state (15 hours). I had my BCAAs before I left so I wasn't running totally on empty.
I have done a couple of different types of fasting:
1. 16 hours fasted, 8 hour eating window M-F (that's what I am doing now)
2. 24 hours fasted, 24 hours fed
3. Intermittent depending on how I feel, up to 24 hours or as little as 12 (that's the minimum I consider a fast)

Make sure you get your maximum dose of human growth hormone at night by finishing your eating about 2 hours befor ebed, and make your last meal a low carb meal so you don't wake up starving. But MOST IMPORTANT, do NOT do "IF on crap". Don't even bother IFing if you aren't getting enough sleep at night, have a very stressful job, or if you have a terrible diet.

Agreed.  Here's my setup for last night/today.

7PM- Turkey burger and baked sweet potato fries
10 - Sleep
4:30 - wake and take in BCAAs (10g)
5:00 - 45 min weights and 6 mile run
8:00 - BCAAs (10g)
11- eight to twelve ounce chx breast and 1/2 c brown rice
2- oatmeal and protein shake
4:30- banana and tuna
7- Grilled chx sammich and cooked veggies.

A friend of mine came across this study.  Pretty much shows that IF will increase your insulin sensitivity.  So if you were to train fasted and race fed your carb uptake will be better and more efficient.  The only possible side would be pumps.

http://jap.physiology.org/content/99/6/2128.full

Try going for a colonoscopy 24 hr fast plus 12 hrs of flush time. Felt great at a new low (6-5,179#) but it took a week to build energy at the "core" internal level. I had phantom pains...like blown a MCL and ACL in both knees. 

I've thought about a thorough cleaning out before.  That's interesting.

Just a small update.  1 week down, and I'm down 3 lbs.  The fasts are not bad to get through, especially if you train and have work to keep you distracted during that time.  You also start to find ways to trick your body like drinking extra water or chewing gum.

I have just been reading about IF at LeanGains and also researching some other stuff at bodyrecomposition.
How do you deal with post-workout recovery food if it isn't time for your eating window?
Are you tracking your BF% as well?
Would love to hear more about this, as I am seriously considering it after the new year when I have no more events scheduled. 

I exercise at the end of my fast and my recovery meal is usually my first meal of the day. Today, for example, I ran 10 miles fasted and then came home and ate eggs, bacon, and some veggies.

What if you want to train earlier than your eating window? Can you do a small post run meal and then normal, or will that negatively effect your results?

Well, any time you eat you are breaking the fast. Any calories at all. I like having a routine so that my eating window fits best into my life. If you can't have a regular workout and fasting schedule, you may want to just fast on very easy days or off days for longer periods of time rather than a daily 16 hour fast.

http://www.leangains.com/2010/05/early-morning-fasted-training.html

10g BCAAs Post workout and 10 g every 2 hours you don't eat.  It's enough to stave off catabolism.  I workout at 5 am and don't eat until 11 am.  Has been working great for me.  I was plateaued at 184 ish and in about 2 weeks I'm at 178 with no decrease in strenght or cardio fitness.

Just my input and 2 sense.

I am registered for Challenge AC and Ironman Princeton 70.3 in 2014, I began IF and leangains workout in Oct. I have only lost about 3-4 lbs total but my body has changed drastically. Much much leaner and much stronger! My purpose was an attempt to become leaner and get stronger in my legs and core and it worked. I also train near the end of my fast with simply taking BCAA's prior to training. I have layed off of typical tri training for the winter, only running between 3-5 miles 2-3 times a week and short swims 1-2 times a week Love the IF!!! Love the workouts!!