Intermittent fasting, what do I think of it . . .?
Intermittent
fasting in my opinion has become
"trendy" over the last few years like most diet protocols and now seems
to be losing its momentum slightly. The reality is, cramming in your
calories for the day across 1-2 meals a day seems crazy to me - your
blood sugar levels, insulin response and general energy/hunger levels
will be all over the frigging place. Not to mention the fact your body
has to try and digest and assimilate all of the nutrients in one hit.
I'm NOT a fan!
How
should you plan your carb cycle?
A
few weeks back I wrote two emails on carb cycling, one for fat loss and
one for building muscle. If you are carb cycling for fat loss there is
no ONE cycle which works better than others. However, I would always
move to a "low" day after a "high" day typically speaking, to allow the
metabolic spike you experience from the "high" day to churn through your
stored fat whilst being
low on calories the next day.
In
terms of how frequent you have high days depends on your body type,
training and fat levels. Usually the leaner you are the more you need in
terms of frequency AND volume typically speaking.
What do I think of IIFYM?
I'm
a big advocator of having flexibility and living this as a lifestyle
WHEN possible, HOWEVER I do NOT like IIFYM. The issue I have is that you
see so many people bundling food groups i.e. carbohydrates under the
same roof which is BS! You see people justifying having a Macdonalds,
Pizza and other s*** over natural food sources. Yes you want flexibility
but do not convince yourself that your body behaves and reacts in the
same way on these fuel sources. There is a time and place for it, but
don't become disillusioned in thinking pizza and sweet potato are equal
energy sources FFS! As you know I'm also a big proponent of nutrient
timing
and high meal frequency.
What is the best macro split for building muscle?
There
isn't f***ing one! Nobody can tell you that a specific macro split will
work for you and everyone else out there. The real "trick" with
nutrition is to trial things, give them enough time and slowly analyse
how you respond and make adjustments as you go rather than massive
wholesale changes every week where
you or your body doesn't know whether its coming or going!
What do I think of Ketogenic diets?
They've
helped a lot of people get lean, you can't deny that and for SOME it is
the best way forward. However to follow a low carb, high fat diet you
don't necessarily need to be on a "keto" diet and reach a state of
ketosis to benefit from a higher fat, lower carb diet. What I will say
though is that I do prefer to keep carbs as high as I CAN (which depends
on the person) because usually I find it helps maintain a fuller
looking physique and keeps your metabolism firing better. Like I said,
"usually."
Hope this helps!!
Neil Hill
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