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  • Working out in a fasted state

    How long does one have to go without eating to be in a fasted state? I workout at a Crossfit Gym and work out at 7 or 8 and the time is non negotiable with my schedule. What time should I have my last meal pre workout to assure I am in a "fasted state"?
    Thanks

  • #2
    I used to do Crossfit first thing in the morning (6:30amish, up at 5am or so) without anything in my stomach. I had no issues with my WODs and always ate a HUGE meal after.

    Not really sure what to suggest for timing your last meal. I like eating before bed, but I'll still wake up hungry, or feel it within an hour or two.
    A Post-Primal PrimalPat

    Do not allow yourself to become wrapped up in a food 'lifestyle'. That is ego, and you are not that.

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    • #3
      thanks Patski, I should have clarified that I workout at 7 or 8 PM. What I am trying to figure out is since I dont have the option of eat dinner relatively early, go to sleep, wake up and workout, what time should i have my last day time meal to get me in that fasted state. If I eat lunch at say, 11:00AM, will that 8-9 hours without eating be sufficient?

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      • #4
        I've done crossfit like exercising on 16-20 hr post meal before and been fine, I normally put up a new max in power lifting when in the 18-20hr range. Most people seem to refer to 14-16hr as the start of a fasted state but I'm not sure what where this figure exactly came from.
        "You can demonstrate the purpose and limits of human digestion with a simple experiment: eat a steak with some whole corn kernels, and see what comes out the other end. It won’t be the steak."
        -J.Stanton

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        • #5
          If you're looking to do IF then I would follow an eating window like 16/8 or 20/4, but if you're not looking to do IF then I would say have at least 4 hours between your last meal and your workout.

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          • #6
            My workouts are at about 7:30 pm too. I usually have a big lunch right at noon and nothing else until after my workout. I don't know if that counts as a fasted workout, but it's a good schedule for me.

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            • #7
              Fasting refers to fasting glucose levels. If you begin your workout with out of range blood glucose levels, then you aren't training fasted.

              To which I'd say "who cares", it doesn't make an iota of difference. Do whatever allows you to have the most successful and intense training session, whether that be fed or fasted is inconsequential.
              http://stackingplates.com/

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              • #8
                thanks for the replies. StackingPlates, the reason I was asking was Robb Wolf said for those that are looking to lose a lot of weight, he would recommend eating paleo/primal, keep carbs under a 100 and work out in a fasted state. I was looking at giving it a shot but i didn't want to wind up not eating for 9 hours at a clip so I can work out in a Fasted state and come to find out that 9 hours isn't long enough to get me there.

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                • #9
                  Hi fes, that type of statement is prevalent with certain "experts" however it isn't backed up by anything more than anecdotal reports. If you feel yourself struggling with it, there is no need to train fasted in the pursuit of some magic panacea which doesn't necessarily exist.

                  The simple answer here is to do what allows you to train the most successfully.
                  http://stackingplates.com/

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                  • #10
                    Did you read any of the Jack Lalanne stories from a recent thread on the Fitness forum? He was an amazing man. He never counted calories and didn't know what a carb was. Yet, he was one of the strongest men of his generation and lived to be 96.

                    Here's some things he did right:
                    - Ate breakfast/lunch at 11am, dinner at 5pm. No snacking.
                    - Worked out every morning at 5am.
                    - Lifted weights according to muscle groups on different days.
                    - Switched up his routine every 30 days.
                    - Ate a big-ass salad every day.
                    - Ate no cheese or dairy and lots of fish.

                    Things he did 'wrong':
                    - Ran 2 miles every day
                    - Ate little red meat
                    - Ate little fat

                    Jack was a man of action, not science. His N=1 spanned 96 years! He competed in bodybuilding long before steroids and supplements were around. Imagine doing what all he did without the internet.

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                    • #11
                      Umm, attempted thread jacking? What does your post on Lalanne have to do with this thread topic?

                      Okay, I'll indulge...from what I have read, LaLanne was largely a vegetarian (Ornish-like) and ate lots of grains so saying he "didn't know what a CHO was" doesn't change the fact that the majority of his diet was made up of them. I couldn't care less about this, but touting him on a Paleo™ board is mildly humorous (ironic?) to me considering these points. He was also known to take over fifty "supplements" every day which is also against core Paleo™ belief systems, me thinks...
                      http://stackingplates.com/

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                      • #12
                        I didn't read other replies....but, here is my N=1.

                        Currently I've been working out in a 20+ hour fasted state. I do HIT resistance training 1-2x/week and eat relatively low carb (average is bellow 100g/day). So in my fasted states I have continued to get stronger.

                        Just theorizing a bit here, that working out in this state would lead to your bodies better usage of fat as energy. There is a lot of keto-adapted training science articles that indicates your body becomes more resourceful in its use of carbohydrate when you are adjusted to working out in keto. In other words you can rely on fat for fuel at higher rates and at higher intensities. Seems to me that if you train consistently in a fasted state you could expect similar results, but without having to reduce carbohydrate to less than 30g/day on a consistent basis.

                        I like the idea of my body saving the high octane fuel (glucose) for when it is really needed and relying on its tens of thousands of calories worth of energy stored as fat for all non life threatening circumstances.

                        My view of things are from a health and metabolic perspective. I'm not going to say it is the best way to induce hypertrophy necessarily. Much comes back to what your goals are in exercising.
                        Last edited by Neckhammer; 08-09-2012, 08:55 AM.

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                        • #13
                          Originally posted by StackingPlates View Post
                          Umm, attempted thread jacking? What does your post on Lalanne have to do with this thread topic?

                          Okay, I'll indulge...from what I have read, LaLanne was largely a vegetarian (Ornish-like) and ate lots of grains so saying he "didn't know what a CHO was" doesn't change the fact that the majority of his diet was made up of them. I couldn't care less about this, but touting him on a Paleo™ board is mildly humorous (ironic?) to me considering these points. He was also known to take over fifty "supplements" every day which is also against core Paleo™ belief systems, me thinks...
                          Jumping Jack was more right than wrong, and he is a prime example of why your exercise program may help or hinder your chosen style of diet. More frequent and intense work gives you more metabolic head room. More sedentary behavior typical of your standard 9-5'er.....not so much. It's much about making the two congruent with each other to reach your particular goals.

                          In this recognize that the Primal Fitness Program tm goes along with the recommended eating plan quite well. Change one to a significant degree and you may have to tweak the other also.

                          I wrote this after I answered with my own goals and current strategy, since it seemed relevant.
                          Last edited by Neckhammer; 08-09-2012, 09:02 AM.

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                          • #14
                            Jack Lalanne wasn't a vegetarian his whole life. He advocated eating meat and eggs and vegetables and staying away from bread and sugar. When the low-fat thing came out in the early 80s/late 70s, he fell for it. But since he had so many years of such a strong base of muscle and health to build on, he survived the low-fat thing very well. If you are young, you won't have any idea the icon of health and fitness that he was back in the day.

                            Personally, I consider it fasted if I am hungry at the time I go work out and if I do the whole workout without eating anything (such as going for a hike without breakfast, hiking until late afternoon without lunch -- that's fasted hiking. Or going to my noon workout before lunch feeling hungry and eating lunch after at about 2 -- to me that's a fasted workout. Not much of a fast.)
                            Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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                            • #15
                              Originally posted by sbhikes View Post
                              Personally, I consider it fasted if I am hungry at the time I go work out...
                              Exactly, I mean why let a silly thing like the actual definition of fasted stop a fasted workout...
                              http://stackingplates.com/

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