Training whilst intermittent fasting

[Crock900]

Hi,

I have been training for about 3 years but i have never been lean. i have made some good gains but never managed to shed the excess fat and get down to my optimal 10-12% bf. I am now trying intermittent fasting for my current cut.

All of the information i have read on training during IF is that you should use heavy low rep comounds but they always mention to only do one compoud per session. Now i am worried about losin strength and have never gone for the "chest day" "leg day" form of training. I always do full body compounds so i was wondering what the thinking was behind only doing one of the compound per session was?

At the moment my workout is as follows on Mon Wed Fri

Flat bench
Squat
Shoulder Press
Deadlift
Chinup/ Pullup (depending on the day)
Dips/Pulldowns
Some kind of curl
5 mins abs to finish off

Is this not suitable for IF? Any pointers?

[Phil Brooks]

It depends, do you do low reps anyway in your full body workout? I think the one compound per session is supposed to be for ideal recovery considering you're on a calorie deficit on the whole thus it may take longer for each muscle group to recover.

[stavrog1]

Quote

All of the information i have read on training during IF is that you should use heavy low rep comounds but they always mention to only do one compoud per session. Now i am worried about losin strength and have never gone for the "chest day" "leg day" form of training. I always do full body compounds so i was wondering what the thinking was behind only doing one of the compound per session was?

At the moment my workout is as follows on Mon Wed Fri

Flat bench
Squat
Shoulder Press
Deadlift
Chinup/ Pullup (depending on the day)
Dips/Pulldowns
Some kind of curl
5 mins abs to finish off

Is this not suitable for IF? Any pointers?

Basically recommends this for optimal recovery. However I did Bill Star's 5x5 program on a calorie deficit whilst IFing. This would be more appropriate than your program as yours has a lot of volume and I don't think you'd recover in time.

Why don't you alternate so...

Monday -
squat
bench
chins
abs

Weds -
deads
dips
shoulder press
curls

Friday -
same as monday

[Crock900]

Right ok, I will move the workouts around a bit to increase recovery. I am lifting 3 sets of 4-6 starting at about 80% 1rep max then dropping by 10% each set.