Posted by u/macrocounter98·3 days ago

Why I quit 20:4 IF after 6 months as a lifter?

I've been lifting for about 3 years now and tracking my macros religiously. I decided to try 20:4 intermittent fasting for six months, thinking it might optimize my nutrient timing and help with recovery. At first, it seemed to work, but I started noticing some drawbacks that ultimately made me quit.

One major issue was hitting my protein targets. With such a small eating window, I struggled to get enough protein in each day. I aimed for around 180g, but I found myself often falling short. I tried to pack in high-quality sources like chicken, Greek yogurt, and protein shakes, but the volume just felt overwhelming in that limited timeframe.

Another thing was energy levels during workouts. I typically lift in the early afternoon, but with fasting, I noticed I was more fatigued. My performance dipped, especially on heavy lifting days. I was also experiencing some hunger pangs that made it hard to focus. Overall, the gains I was making didn't seem to justify the struggle.

I've switched back to a more traditional eating pattern, focusing on smaller, more frequent meals that allow me to hit my macros more comfortably. I'm curious if anyone else has experienced similar issues with fasting as a lifter? What did you do to overcome them? Or did you ditch it too?

7 comments

Comments

u/creatine_supremacy·3 days ago

Facts, man. I tried intermittent fasting too, and my lifts went down hard. I'm all about those PRs, and when I can't eat before a workout, it's game over.

340

u/bro_split_bro_420·3 days ago

Bro, I can't with this fasting trend. If you're lifting heavy, you need those cals and protein! Focus on progress, not just a time window. Don't let fasting hold you back!

u/runningfromcardio·3 days ago

Honestly, I think if you're lifting, you gotta listen to your body. Like, skipping meals just isn't it. Some of us are just here to get swole, not to be starving all the time. 😂

u/runninglateagain·3 days ago

So relatable! I tried fasting and was like, 'am I actually lifting weights or just surviving?' My pre-workout snacks were non-existent, and it turned into a disaster. 10/10 would not recommend for anyone who likes to feel strong!

u/chickenncarrots·3 days ago

i feel you on the protein struggle. I switched to a 16:8 fasting schedule and found it much easier to hit my targets. It's all about finding what works for you.

u/rpe_skeptic·23 hours ago

I get it, intermittent fasting isn't for everyone. It can make tracking macros feel like a chore rather than a routine. When I tried it, my energy levels dropped, and I couldn't focus on my workouts. Sometimes, sticking with a more traditional eating pattern is better for long-term gains.

u/proteinpancakes22·3 days ago

Oh man, I can totally relate! I did IF for a few months and felt super sluggish during workouts. I love making big protein-packed meals, but it was a nightmare trying to squeeze it all in during that 4-hour window. Now I meal prep smaller portions, and it's a game changer!