Comments on: Joe's Lean and Ripped Transformation http://www.theiflife.com/joes-lean-and-ripped-transformation/ Intermittent Feeding & Fasting for a Lean Lifestyle Tue, 07 Feb 2012 23:06:13 +0000 hourly 1 http://wordpress.org/?v=3.3 By: Craig Mutimerz http://www.theiflife.com/joes-lean-and-ripped-transformation/comment-page-2/#comment-1364 Craig Mutimerz Fri, 25 Jun 2010 05:26:39 +0000 http://www.fitnessspotlight.com/?p=123#comment-1364 Thanks for posting this! What an amazing story of transformation and an inspiring role model to have. Cheers for the tips as well, it will definitely help a lot of people, including myself! - Craig Thanks for posting this! What an amazing story of transformation and an inspiring role model to have. Cheers for the tips as well, it will definitely help a lot of people, including myself!

- Craig

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]]> By: Jesse Burroughs http://www.theiflife.com/joes-lean-and-ripped-transformation/comment-page-1/#comment-1363 Jesse Burroughs Fri, 01 May 2009 15:52:46 +0000 http://www.fitnessspotlight.com/?p=123#comment-1363 It says 20% + bodyfat plus. I would put his bodyfat at least in the high 20's if not low 30's. So I bet he didnt lose as nearly as much muscle as you think he did. It says 20% + bodyfat plus. I would put his bodyfat at least in the high 20′s if not low 30′s. So I bet he didnt lose as nearly as much muscle as you think he did.

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]]> By: Paul Anderson http://www.theiflife.com/joes-lean-and-ripped-transformation/comment-page-1/#comment-1361 Paul Anderson Fri, 24 Oct 2008 22:18:47 +0000 http://www.fitnessspotlight.com/?p=123#comment-1361 First of all, Joe, congratulations on the loss of body fat and improvement in tone and strength? I was curious to see that your weight fell by 60lb's, but that only (I should be so lucky) 36lbs of that loss was fat. I have calculated your fat free was 184lbs prior to the weight loss, and 158lbs post weight loss: whereas I would have expected a gain in fat free mass. My understanding was that, generally, the objective was to lose fat and gain lean muscle, so if anything you would expect the loss in fat to exceed the loss in total weight - not the other way around. Of course you could have had a significantly higher loss of fat, ie been well above 20% body fat to begin with. But, given that muscle is heavier than fat, at first glance the figures are surprising. Great blog, by the way, Mike. Very interesting. At first the approach seems counter intuitive but given how the whole low fat high carb approach seems to be a complete disaster (it ws for me)and eating higher fat has definitely led to a weight loss for me, I am open to new suggestions. Having cut back on cardio this week, I found myself running faster and further today than I can remember in years. I definitely felt fresher. Looking forward to trying to get some quality sleeping time under my belt. Personally I have decided to worry less about my total weight and instead to focus on improving strength, flexibilty, speed and stamina and waist size. Its my observation that waist measurement and how clothes fit is a pretty good proxy measurement for body fat. Paul. First of all, Joe, congratulations on the loss of body fat and improvement in tone and strength?

I was curious to see that your weight fell by 60lb’s, but that only (I should be so lucky) 36lbs of that loss was fat.

I have calculated your fat free was 184lbs prior to the weight loss, and 158lbs post weight loss: whereas I would have expected a gain in fat free mass. My understanding was that, generally, the objective was to lose fat and gain lean muscle, so if anything you would expect the loss in fat to exceed the loss in total weight – not the other way around.

Of course you could have had a significantly higher loss of fat, ie been well above 20% body fat to begin with. But, given that muscle is heavier than fat, at first glance the figures are surprising.

Great blog, by the way, Mike. Very interesting. At first the approach seems counter intuitive but given how the whole low fat high carb approach seems to be a complete disaster (it ws for me)and eating higher fat has definitely led to a weight loss for me, I am open to new suggestions. Having cut back on cardio this week, I found myself running faster and further today than I can remember in years. I definitely felt fresher. Looking forward to trying to get some quality sleeping time under my belt.

Personally I have decided to worry less about my total weight and instead to focus on improving strength, flexibilty, speed and stamina and waist size. Its my observation that waist measurement and how clothes fit is a pretty good proxy measurement for body fat.

Paul.

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]]> By: joe waguespack http://www.theiflife.com/joes-lean-and-ripped-transformation/comment-page-1/#comment-1362 joe waguespack Mon, 20 Oct 2008 14:34:38 +0000 http://www.fitnessspotlight.com/?p=123#comment-1362 Yes, I added a chest piece, a back piece , and a sleeve and a half in a little over a year. If there were less tattoos , then there could be a big question. LOL. Remember , just like bodyfat; tattoos are easy to put on but hard to take off. Yes, I added a chest piece, a back piece , and a sleeve and a half in a little over a year. If there were less tattoos , then there could be a big question. LOL. Remember , just like bodyfat; tattoos are easy to put on but hard to take off.

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]]> By: Mike OD http://www.theiflife.com/joes-lean-and-ripped-transformation/comment-page-1/#comment-1360 Mike OD Mon, 22 Sep 2008 19:41:51 +0000 http://www.fitnessspotlight.com/?p=123#comment-1360 Anon - Read the first line of the post <strong>"Above is a photo of Joe before (230lbs, 20%+ Bodyfat in 2007) and after (170lbs, 7% Bodyfat in 2008)." </strong>The pics were taken a year apart...so he couldn't get more tatoos? Come on, are you really just trying to debunk the story? It's him. Anon – Read the first line of the post “Above is a photo of Joe before (230lbs, 20%+ Bodyfat in 2007) and after (170lbs, 7% Bodyfat in 2008).” The pics were taken a year apart…so he couldn’t get more tatoos? Come on, are you really just trying to debunk the story? It’s him.

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]]> By: Anon http://www.theiflife.com/joes-lean-and-ripped-transformation/comment-page-1/#comment-1359 Anon Mon, 22 Sep 2008 18:44:07 +0000 http://www.fitnessspotlight.com/?p=123#comment-1359 That's a different guy in the "after" picture. You can clearly see that there's another tattoo across his chest. That’s a different guy in the “after” picture. You can clearly see that there’s another tattoo across his chest.

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]]> By: Greg http://www.theiflife.com/joes-lean-and-ripped-transformation/comment-page-1/#comment-1358 Greg Fri, 29 Aug 2008 18:33:59 +0000 http://www.fitnessspotlight.com/?p=123#comment-1358 Is there a time period you don't want to eat before you go to sleep, for example if you sleep at 10pm not to eat after 6. Also, as far as the length of the fast, is the goal to get to 18 hours for it to be truly IF. This is my issue. I am 6'4" 240 not trying to lose weight. I work out at 430 in the am. because of work and family. I do something everyday. I like a piece of toast and honey before intense workout. I eat 2c. whole milk, turkey sammich w/tomato & lettuce, 2 eggs in butter, and maybe juice within 2 hours after only intense workouts. After that I am good. Interval or cardio workouts I didn't have a problem fasting on. I get to the point of hungry around 2pm and window until 6. I'll usually total about a lb. of meat, a bag of vegetables I saute in a little butter, bag of salad with nuts, balsamic vinegar and olive oil. Does this look like the right direction? What is the pros and cons of eat nothing even when you train until your window, or the alternative eat pre and post, strict on off days. Is there a time period you don’t want to eat before you go to sleep, for example if you sleep at 10pm not to eat after 6. Also, as far as the length of the fast, is the goal to get to 18 hours for it to be truly IF. This is my issue. I am 6’4″ 240 not trying to lose weight. I work out at 430 in the am. because of work and family. I do something everyday. I like a piece of toast and honey before intense workout. I eat 2c. whole milk, turkey sammich w/tomato & lettuce, 2 eggs in butter, and maybe juice within 2 hours after only intense workouts. After that I am good. Interval or cardio workouts I didn’t have a problem fasting on. I get to the point of hungry around 2pm and window until 6. I’ll usually total about a lb. of meat, a bag of vegetables I saute in a little butter, bag of salad with nuts, balsamic vinegar and olive oil. Does this look like the right direction? What is the pros and cons of eat nothing even when you train until your window, or the alternative eat pre and post, strict on off days.

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]]> By: joe waguespack http://www.theiflife.com/joes-lean-and-ripped-transformation/comment-page-1/#comment-1357 joe waguespack Fri, 29 Aug 2008 10:53:22 +0000 http://www.fitnessspotlight.com/?p=123#comment-1357 Greg, I would say that a lot depends on your goals. First of all, wether you are looking to lose BF or gain mass you definitely want to include some healthy fats in your meals ( nuts, seeds, olive oil, flax, fish oils, avocado......). I would save the bananas for strictly post workout if you must have them. As far as quantity of food, that will be an individual thing, some can eat a ton and not put on BF, others can't. If you are eating throughout the day then that is not IF, you should decide the length of your fasts and feeding windows and only eat during that window. Water is your best bet , and black coffee or unsweetened tea is all you should consume during your fast. First find what fast/feed parameters work with your goals and lifestyle and then experiment with your food amounts/types to dial in what works for you. Good Luck Greg,

I would say that a lot depends on your goals. First of all, wether you are looking to lose BF or gain mass you definitely want to include some healthy fats in your meals ( nuts, seeds, olive oil, flax, fish oils, avocado……). I would save the bananas for strictly post workout if you must have them. As far as quantity of food, that will be an individual thing, some can eat a ton and not put on BF, others can’t. If you are eating throughout the day then that is not IF, you should decide the length of your fasts and feeding windows and only eat during that window. Water is your best bet , and black coffee or unsweetened tea is all you should consume during your fast. First find what fast/feed parameters work with your goals and lifestyle and then experiment with your food amounts/types to dial in what works for you.

Good Luck

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]]> By: Greg http://www.theiflife.com/joes-lean-and-ripped-transformation/comment-page-1/#comment-1356 Greg Fri, 29 Aug 2008 01:00:34 +0000 http://www.fitnessspotlight.com/?p=123#comment-1356 Awesome. As far as how much you eat. I have to be very careful. I grew up on healthy foods with the ability to extinguish mass quantities of fuel. I amaze people. Is this my goal of the window to consume as many calories as possible (natural food I'm not talking junk) for example, I broke my fast yesterday with a chicken, a pound of frozen vegetables, and a bag of salad, or do you go for some protein, salad, and a little vegetables throughout the window limiting calories. One last question. Throughout the day I drink water and eat bananas to replace my dextrose and electrolytes lost through sweating. Does this contradict the IF? Should I try for just water. Awesome. As far as how much you eat. I have to be very careful. I grew up on healthy foods with the ability to extinguish mass quantities of fuel. I amaze people. Is this my goal of the window to consume as many calories as possible (natural food I’m not talking junk) for example, I broke my fast yesterday with a chicken, a pound of frozen vegetables, and a bag of salad, or do you go for some protein, salad, and a little vegetables throughout the window limiting calories. One last question. Throughout the day I drink water and eat bananas to replace my dextrose and electrolytes lost through sweating. Does this contradict the IF? Should I try for just water.

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]]> By: joe waguespack http://www.theiflife.com/joes-lean-and-ripped-transformation/comment-page-1/#comment-1355 joe waguespack Thu, 28 Aug 2008 16:46:05 +0000 http://www.fitnessspotlight.com/?p=123#comment-1355 Hey Greg, The way I do it is , I fast everyday. I break my fast around 11am, I train around 1-1:30pm. I then eat my other 2-3 meals before 4- 5 pm. That way I pretty much fast 18-19 hours everyday. On non lifting days I still eat in the same window I may just do some sort of metabolic workout before I begin eating. On the weekends I will fast longer sometimes or shorter sometimes. Hope that helps straighten things out. Hey Greg,

The way I do it is , I fast everyday. I break my fast around 11am, I train around 1-1:30pm. I then eat my other 2-3 meals before 4- 5 pm. That way I pretty much fast 18-19 hours everyday. On non lifting days I still eat in the same window I may just do some sort of metabolic workout before I begin eating. On the weekends I will fast longer sometimes or shorter sometimes. Hope that helps straighten things out.

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