Is anyone on an IF program and doing NROLW? Just curious.......
I seriously doubt it. The book's nutrition info is pretty contradictory to that style of diet.
The workouts are pretty intense, so if you want to survive, I'd try the fasting on the day after a workout, making sure to get in at least a meal or two before your next workout. The require ENERGY, not just energy. Have some ready to use.
I didn't do NROL4W (hello?), but plenty of similarly challenging workouts while doing some IF dieting. If you're not careful with the timing, you will bonk and/or binge after the workouts. They can generate a fierce hunger if you're already low on energy. Overall/average calories can't be too low or you'll regret it.
When I did a modified IF, viz. a Ramadan-ized version with 2 meals @ 10am & 10pm , I *only* did so every other day on rest days while I worked out the other day and had 4 normal meals.
This worked out like eating 50% of mtn on rest days and varying amounts of calories on workout days (between 100% and 150% of mtn depending on whether I was PMS-ing or not ) . Worked out like a 20% overall deficit most times when I stuck to the planned deficit/surplus.
Am no longer IF-ing but still zigzag on rest/WO-days, now between 60/70% of mtn and 110-125% of mtn and 3 versus 5 meals so deficit gets to around a measly 5-10% for body recomp (wt loss is to be avoided, aim for LBM gain & fat loss). .
ETA: never did NROL4W but my own workouts are intense enough to count as an opinion.. definitely don't IF on workout days.. or if you do, don't undereat.
I haven't done NROLW but I have been following a warrior diet style of IF majorly undereating during the day and a BIG meal at night and have done some very intense weights workouts fasted as well is HIIT and runs of up to 12km etc with no problem but always took a light recovery meal straight away afterwards. I don't seem to have lost LBM on this but can't say I have gained either.
I didn't do NROL4W (hello?), but plenty of similarly challenging workouts while doing some IF dieting. If you're not careful with the timing, you will bonk and/or binge after the workouts. They can generate a fierce hunger if you're already low on energy. Overall/average calories can't be too low or you'll regret it.
I am doing NROL4W and IF. It can be done, but like Lost Dog mentioned you have to be careful with timing and making sure you're getting your cals in.
I fast from 9p-1p. I break the fast with a small pre workout meal and sip on some Xtend before and during my workout at around 1:30-2p. I eat a big post workout meal 30-45 minutes after I leave the gym and continue eating until 9p. It works well for me and I haven't noticed any decrease in energy or strength. It's not for everyone, but I like being able to eat larger meals and feel full rather than the 6-8 smaller meals I was eating that always left me feeling hungry.
Thanks for the feedback. IF just makes so much sense to me...I have a very busy lifestyle and all that meal preparing and counting and constant eating just doesnt work right now as it makes my life way too complicated. I need things simple and by not eating, it takes away that extra pressure.
I like to fast between 9pm and 1pm as well.....I work out in the morning and get my first PWO meal around 1pm. Its usually a faily large meal, then I snack some and eat a nice sized dinner and maybe some fruit before bed. So far my energy levels are good, but if I wait past 1pm to eat (like I did today), I start to feel the negative effects.
When I did a modified IF, viz. a Ramadan-ized version with 2 meals @ 10am & 10pm , I *only* did so every other day on rest days while I worked out the other day and had 4 normal meals.
This worked out like eating 50% of mtn on rest days and varying amounts of calories on workout days (between 100% and 150% of mtn depending on whether I was PMS-ing or not ) . Worked out like a 20% overall deficit most times when I stuck to the planned deficit/surplus.
Am no longer IF-ing but still zigzag on rest/WO-days, now between 60/70% of mtn and 110-125% of mtn and 3 versus 5 meals so deficit gets to around a measly 5-10% for body recomp (wt loss is to be avoided, aim for LBM gain & fat loss). .
ETA: never did NROL4W but my own workouts are intense enough to count as an opinion.. definitely don't IF on workout days.. or if you do, don't undereat.
Espi, why did u stop IF'ing? Just curious.........
Getmovin' : eating only twice a day @ 10am/pm on rest days became a bit boring , but more importantly, maintenance dropped by around 300kcal/day. Once I inserted another meal @ 6pm, it came right back up to the expected maintenance.
So that's what I mostly do on rest days: eat 3 meals, sometimes throw in a pc of fruit midway between the first and second meal.
The few days I tried my old & trusted way of fasting till 5-6pm I was freezing my fingers off within a few days. This starts to trouble me again when I don't eat a lot on workout days or now the winter comes. Food and more specifically protein, literally heats you up.
The funny thing is that after breakfast (somewhere between 9 & 11am as I'm running a business from home), I'm often starting to get peckish around 3pm upon which I frequently have some fruit and/or coffee.
Towards 5pm I get way busy and sometimes completely forget about getting my 2nd meal so I end up eating at 8pm and once again at 10-11pm (1hr pre-bed time). Sometimes, I'll even skip the very last meal when the 2nd meal gets eaten more like around 830pm. Really funny how that works...
Intermittent fasting and NROLW
) . Worked out like a 20% overall deficit most times when I stuck to the planned deficit/surplus. 
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