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Calorie intake when IF

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Snowbat
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2014/11/18 07:30:27 (permalink)

Calorie intake when IF

Hey guys, I have a quick question about intermittent fasting and calorie intake.
Martin Berkhan's leangains website suggests that, in order to minimize fat gains when gaining muscle, you should eat about 200-300 above maintenance on training days and just slightly under maintenance (100 or so) on non-training days. That's all clear, but I also rock climb. I rock climb 3x per week and workout 2x.
While climbing isn't nearly as effective in building muscle as lifting weights is (except counting in noob gains, a phase I already went through), it's still a pretty strenuous excercice. Currently, I go under maintenance on climbing days and rest days and over maintenance on lifting days.
 
What would you recommend as calorie intake on climbing days? Just above, just under or on maintenance? My goal is to gain some muscle, even if it goes slowly I don't care, and to minimize fat gains. My diet's pretty ok (clean foods), as it has worked for me so far, but sometimes I just feel a little drained when climbing, probably due to the low calorie intake on those days.
Thanks!
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    DC
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    Re: Calorie intake when IF 2014/11/18 07:45:07 (permalink)
    IMO you should be in a calorie surplus on climbing days.

    Rock climbing is akin to a full body workout. You will tire your muscles and tax you CV system therefore you should treat is as a workout day if looking to gain muscle.
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    Kaneda
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    Re: Calorie intake when IF 2014/11/18 08:24:22 (permalink)
    Climbing is tough, especially on harder routes. It's going to be burning a decent amount of calories (dependant on how long you're there for). As you have it now I'd say you're likely to be in a deficit overall which obviously isn't what you want for building muscle.

    I'd run the same surplus as you're lifting days and see how it goes, then adjust based on results.
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    stinking_dylan
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    Re: Calorie intake when IF 2014/11/18 09:09:11 (permalink)
    I agree, definately treat it as a workout.
     
    Depending on your fitness levels, I may be tempted to treat a short training session as a fat burning session, but for any full session I would be running calorie surplus.

    Lifter, bare foot runner and founder of nuutrii, a free recipe analyses tool for athletes.
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    Snowbat
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    Re: Calorie intake when IF 2014/11/18 23:29:31 (permalink)
    Thanks for the tips. Sounds like a good plan because yes, a climbing session still exhausts me, especially my grip.
    But that would mean I eat a surplus 5 days per week and a deficit 2 days. Will this keep my fat levels low? I ask because any fat gain is extra dead weight I have to drag around when climbing.
    I do really watch my food: I only drink black coffee, skim milk and water (and 2 or 3 glasses of alcohol in the weekend), I never eat any really greasy foods, except for a pizza once a week and I barely ever touch candy. Most of my food consists of rice, veggies, lots of fish, bananas, yoghurt, skim milk and bread.
     
    Following this regime, is it really possible to gain muscle (like I said, I dont care about how fast or slowly this goes) without gaining any significant fat?
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    Kaneda
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    Re: Calorie intake when IF 2014/11/18 23:40:05 (permalink)
    There's really only one way to find out and that's to try it and monitor results. Take regular weight and measurements and ideally skin folds and photos. If you start to gain fat, drop calories back slightly (or increase output).

    IMO though if you're lifting and climbing regularly and your diet is mostly clean, nutrient dense food you're unlikely to put much fat on.

    I miss climbing, great fun and great exercise!
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    simonboyle
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    Re: Calorie intake when IF 2014/11/19 14:43:06 (permalink)
    Yup, it is a workout (an intense one at that)
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    Snowbat
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    Re: Calorie intake when IF 2014/12/07 18:10:34 (permalink)
    Thanks for the info guys.
    One last question: I'm planning to take a week off working out soon, as I work out quite often and it doesn't hurt to take a week off every once in a while.
    How should my calorie intake be then, considering I want to keep fat at bay?
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    simonboyle
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    Re: Calorie intake when IF 2014/12/07 20:05:38 (permalink)
    In the long run 1 week means nothing. Keep them the same.
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