The protocols

I work with four different protocols depending on when my clients train. Depending on setup, one, two, or three meals are eaten in the post-workout period.


Fasted training

Training is initiated on an empty stomach and after ingestion of 10 g BCAA or similar amino acid mixture. This "pre-workout" meal is not counted towards the feeding phase. Technically, training is not completely fasted - that would be detrimental. The pre-workout protein intake, with its stimulatory effect on protein synthesis and metabolism, is a crucial compromise to optimize results. The 8-hour feeding phase starts with the post-workout meal.

Sample setup

11.30-12 AM or 5-15 minutes pre-workout: 10 g BCAA
12-1 PM: Training
1 PM: Post-workout meal (largest meal of the day).
4 PM: Second meal.
9 PM: Last meal before the fast.

Calories and carbs are tapered down throughout the day in the example above.


Early morning fasted training

Here's a sample setup for a client that trains early in the morning and prefers the feeding phase at noon or later. Read this for details regarding this protocol.

6 AM: 5-15 minutes pre-workout: 10 g BCAA.
6-7 AM: Training.
8 AM: 10 g BCAA.
10 AM: 10 g BCAA
12-1 PM: The "real" post-workout meal (largest meal of the day). Start of the 8 hour feeding-window.
8-9 PM: Last meal before the fast.

For the sake of conveniency, I recommend getting BCAA in the form of powder and not tabs. Simply mix 30 g of BCAA powder in a shake and drink one third of it every other hour starting 5-15 minutes pre-workout. Tabs are cheaper, but much more of a hassle (you're going to have to pop a lot of tabs). Check my supplements guide for specific brand recommendations.


One pre-workout meal

This is the most common setup for my younger clients that are still in college or have flexible working hours.

Sample setup

12-1 PM or around lunch/noon: Pre-workout meal. Approximately 20-25% of daily total calorie intake.
3-4 PM: Training should happen a few hours after the pre-workout meal.
4-5 PM: Post-workout meal (largest meal).
8-9 PM: Last meal before the fast.


Two pre-workout meals

This is the usual protocol for people with normal working hours.

Sample setup

12-1 PM or around lunch/noon: Meal one. Approximately 20-25% of daily total calorie intake.
4-5 PM: Pre-workout meal. Roughly equal to the first meal.
8-9 PM: Post-workout meal (largest meal).

Active skrev:Jep kalorieindtaget er det samme. - Men nu er jeg nysgerrig, hvorfor vil du overhovedet starte på IF? IF synes jeg personligt egner sig til folk som ikke har appetit fra morgenstunden, men hvis du vil ændre det også ikke spise om aftenen, så giver det ikke rigtig mening synes jeg Der er intet magisk over IF, det er bare nemmere for nogen (folk uden appetit om formiddagen).

Morten Nielsen skrev:

Active skrev:Jep kalorieindtaget er det samme. - Men nu er jeg nysgerrig, hvorfor vil du overhovedet starte på IF? IF synes jeg personligt egner sig til folk som ikke har appetit fra morgenstunden, men hvis du vil ændre det også ikke spise om aftenen, så giver det ikke rigtig mening synes jeg Der er intet magisk over IF, det er bare nemmere for nogen (folk uden appetit om formiddagen).

Det er mest praktisk for mig. Jeg er som regel meget sulten om formiddagen og til frokost, men spiser som regel så meget at jeg ikke har så meget appetit om aften. Jeg er som regel også først færdig med at træne ved 20-21 tiden og så er det næsten for sent for mig at spise et stort måltid.