New year, new stab at IF...

[reggae_ryan]

Basically i gave the IF up over christmas as the willpower wasn't strong enough and got bored of trying to explain the principles of it to every family member etc. Back in the gym now, and getting back up to speed on the training and just working out my macros for -10/+20. Just wondering if anyone has any particularly strong views on them? Training wise i'm doing pretty much 5x5 with a few extra tricep and calf exercises with a load of weighted chin and pull ups. Current body weight of 80kg, would guess around 12-15% body fat.
Lifts currently:
Squat 5x5 @ 100kg
Bench 5x5 @ 70kg
OHP 5x5 @ 45kg (constantly struggling with injuries!)
Row 5x5 @ 75kg
Deadlift 1x5 @ 140kg
Chin + 10kg 3x8
Pull up +5kg 3x8
Dips +20kg 3x8
Skull Crusher 37.5kg 3x8
Calf raise 170kg 3x10

Macros:
Training 2648 cal, P 28% (185g) C 55% (364g) F 17% (50g)
Rest 1986 cal, P 37% (184g), C 25% (124g), F 38% (84g)

Thanks

[SpiderDan]

I've found it impossible to explain ideas to people who havent at least heard of the name before.

I've started to take the tact of just saying something like "im trying a dietry intervention to improve my health and body composition" and leave it at that. Most people arent interested in the reason and its usually more complicated than they'll understand so I tend not to bother.

I get it alot with the stuff i do. Im almost tempted (and i might do one day) to have an outburst and say im fittest, strongest and healthiest person in this office (possibly in our entire company) because of what I do.....you stick to convention and remain fat and weak. I havent needed it yet, but Im saving it up.

By the way IF isnt always the answer and doesnt suit everyone.....bear that in mind.

There is nothing to add to what you intend to do until you try and see what happens....if things dont go well review it, if it does carry on.

[reggae_ryan]

I hear what you're saying about it not always being the answer however i did it for a couple of months prior to christmas and did lose some BF. I did however lose a bit of strength - i think due to not actually eating enough - i was more like -20/+20 and do sometimes find it a struggle to eat 2000 cals in a meal, it sometimes feels like an epic mission! The other main problem i find with it is that i work from 7am till 5.30pm and everyone i work with eats lunch around 11.30 to 12 so not eating till around 1/1.30 is a challenge. If i'm busy it's easy but if it's quiet food is all i can think about. Anyway, gonna give it a go and tweak it as i go along as it is quite convenient and seems to work for so many others.

[SpiderDan]

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I hear what you're saying about it not always being the answer however i did it for a couple of months prior to christmas and did lose some BF. I did however lose a bit of strength - i think due to not actually eating enough - i was more like -20/+20 and do sometimes find it a struggle to eat 2000 cals in a meal, it sometimes feels like an epic mission!

That can always be the challenge, dont sacrifice performance for body fat reduction.....its the sign of something not going too well. Dont expect improvements (although there can be some)......As Jim Wendler said you dont lift weights to get smaller.

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The other main problem i find with it is that i work from 7am till 5.30pm and everyone i work with eats lunch around 11.30 to 12 so not eating till around 1/1.30 is a challenge.

You could just change your eating window to fall in line or go with a 15/9 (if you need to eat later.) The 16/8 protocol isnt set in stone. This diet strategy/life style, should make life easier and more comfortable and not make it harder or more stressful

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If i'm busy it's easy but if it's quiet food is all i can think about. Anyway, gonna give it a go and tweak it as i go along as it is quite convenient and seems to work for so many others.

This is exactly my point I was alluding to in the previous post. Whilst it can take a couple of weeks (maybe a little longer) to get used to, you should get used to it. Constant food cravings are the sign that somethings not quite right......if Intermittent fasting is not making your life better and happier its possibly not for you.

I tried it, I just ended up bingeing in the eating window and never being satisfied despite meals that were 1.5kg (or more) in weight and sometimes over 2000 calories. Since putting breakfast back in food is no longer a problem for me. If you want to get some of the benefits of fasting try a once weekly 24 hour fast, I've found that alot easier to deal with, physically and mentally.

[reggae_ryan]

Thanks for all the advice, i will bear it in mind. The problem with changing the window is i don't get home till around 8 some evenings so if i stick to an eight hour window i run out of time. Might try a 15/9 though and see how that goes or possibly even the 24h.
Turns out the holy grail of losing body fat and gaining muscle is as hard as they say. When i say 'they' i'm not including James obviously! Maybe life will be easier once he is in Japan and i don't constantly read about his amazing progress!! No offence intended James