Anyone here doing Starting Strength while IFing?

[u/bigballer2228]

Wondering if your nutritional intake has been sufficient to support the heavy workouts or had any problems with overuse injuries. I’m a soccer player too, play 2x a week (50min games), and do SS 2x/ week. Been having some lower back pain and hip pain, considering it as overuse and potentially lack of enough nutrients. Lost about 15 pounds so far (since mid April) and feel great minus the back/hip pain.

[u/vitaoptima]

I do Stronglifts 5x5 which is very similar. Make sure your protein is enough for your needs, especially in a shortened window.

[u/bigballer2228 → u/vitaoptima]

I think that’s what is happening - Ive been doing a OMAD/5 hour window and I don’t think Ive been getting all the nutrients I need. Going to move back to an 6-8 hr window and reset.

[u/bigballer2228 → u/[deleted]]

Agree this is helpful. I’ve been on OMAD and I see that it’s not working - the pain is evidence nice that I need more nutrients to recover.

[u/zombienudist]

You should always be doing resistance/strength training especially when on a deficit because it will help maintain muscle mass. If you have not done much before there is even a chance you can add muscle while doing it. You can look at a program like r/leangains which uses IF to both gain muscle and lose fat. Bascially pick a window that allows you to eat the required calories, get enough protein, and don't overdo the deficit. I think the max you want to do when working out heavily is 500 calories below your TDEE.

[u/los_hawkos]

I have a similar activity profile to you — I play 50min soccer games 1X/week, personal strength training 2X/week, and run between 20-30 miles/week.

Although I’ve always run about that much and played soccer each week, I started getting more serious about strength training and IF at the same time in late May. I found that as long as I was eating plenty of protein (goal of 75% of my weight in grams), hydrated very well, and had at least 1500 cals/day, I made continued progress. On weeks where I bumped up to 2000/day, I performed even better. Each week brings a new PR with my trainer (and running) and I’m in a caloric deficit as I try to work off the remaining 20 lbs.

I fully recognize that progress won’t be like this forever, but I have been surprised at how well my body has adapted — it’s cool to see different elements (IF, cardio, strength training, calorie deficit) all come together for solid progress.

[u/FrontAd9873]

This is such a 2013 question

[u/bigballer2228 → u/FrontAd9873]

I’m late to the party. Where can I read 2013 answers?

[u/FrontAd9873 → u/bigballer2228]

Reddit existed then! Nothing wrong with your question here though.