I abandoned IF for a few years to chase more gains. What I found was
1) pounding 6 to 7 meals per day did NOT result in better performance or more gains in muscle mass and strength
2) I had more lethargy and less energy eating more meals per day
3) I experienced some digestive issues when trying to force meals down every 2-3 hours. I also felt like I was force feeding many meals versus enjoying them. Many meals I wasn't even ready to eat at the time.
4) it was far easier to put on fat when eating frequent meals per day and harder to lose it.
5) my energy, mental clarity and focus in the gym was less in a fed state than a fasted state.
6) my health numbers were not as good as they were when I fasted. LDL, HDL, blood glucose, BUN, and liver enzymes.
7) I had many instances of illness, acid reflux, allergies, and digestion/bowel issues when eating 6 meals per day.
I went back on a modified IF diet which I am still currently on and plan to stay on and the benefits I've expereimced are undeniable.
1) gains in muscle mass and strength that are equal to or BETTER than eating 6 meals per day
2) much more energy throughout the day, inc.uding training. I wake each morning with less lethargy, and feeling more rested and recovered.
3) my digestion has never been better. I enjoy my meals. I don't have to force feed them, and by manipulating my grehlin levels through IF, I can eat much MORE on IF if need be. I can hit caloric numbers on IF that were un reachable through 6 meals per day. My digestion and appetite are optimized through IF, but the control is still there. I can easily be content with my meals when trying to cut on IF versus the "grazing" method of traditional eating
4) I can add lean mass and strength while staying very lean. It's much harder to put on fat with IF, at the same caloric level of traditional dieting. I also have some insane leniency in my diet with IF. I can eat and enjoy GOOD food with my family on a regular basis that was harder to get away with through traditional dieting.
5) my focus, energy, and motivation in the gym just doesn't get any better than training in a fasted state. It's literally a whole different level for me.
6) I have never felt better, and it's rare that I ever have any illnesses, allergy issues, etc and my health numbers reflect that. My cholesterol and health numbers have never been better as well as my blood sugar, etc.
IF is a LIFESTYLE for me. I gave traditional dieting a chance once again, but my mind is made up and this is how i will continue to eat and plan to forever. The benefits are unreal to me. I literally can't see any reason whatsoever to ever change from it. It's healthy, I feel great, perform great, eat like a king, and look great on it
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