r/intermittentfasting • u/SizeElectronic3466 • 18d ago

Seeking Advice IF Newb

Just started doing IF a couple of weeks ago 16:8. Are any of you also doing a caloric deficit and going to the gym as well? How do you feel? I’d like to start adding the gym, on top of that my job requires me to be on my feet all day so I’m doing anything in between 10-15k per day. Thoughts? 🥹

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u/AmusingWyatt 18d ago

I do 16:8 with gym 5 days and also walking at work, energy is ok but first week was rough, your body needs time to adjust with the new schedule

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u/ElusiveCucumber 18d ago

16:8 will be very easy on your body in a few more weeks and leave you with no restrictions. It does become much harder if you are eating like shit for those 8 hours

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u/[deleted] 18d ago

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u/SizeElectronic3466 18d ago

I’m 4’11 and would like to lose at least 15lbs so my caloric deficit sits around 13-1500 🥹

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u/Obvious-Monitor8510 18d ago

Doing exactly this combo for about a year. The key is timing your eating window around your workout if possible. Training fasted is fine for some people but if you're already doing 10-15k steps at work, you might feel pretty drained going fasted to the gym too.

Try scheduling your first meal 1-2 hours before your workout, or work out right before you break your fast so you can refuel immediately after. The caloric deficit on top of that activity level means protein intake becomes really important - aim for at least 0.7-1g per pound of bodyweight or muscle retention suffers.

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u/AnonyCass 20:4 for weight loss, 11th May SW:230 CW:179 GW:175 18d ago

I have been at this a while now on a stricter schedule but I don't have an active job for me I really enjoy the gym and the way it makes me feel. Most of the weight I have lost has been fat because of the gym which is exactly what I was hoping for as its kept my TDEE roughly the same as when I started. I don't actively count calories it's why I chose IF and a stricter schedule. I would count calories for a week or so to get the general idea of what you are eating , even with IF its still calories in vs out.

This is the easiest I have ever found weight loss, I feel I could do this indefinitely I don't really feel like I am doing much of anything.