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Posted by u/6footdadbod··Hot Take

16:8 IF for 365 days as a lifter, but did it really pay off?

TL;DR: Been on 16:8 IF for a year, body comp changed but lifts stayed the same. What did I do wrong?

So, I've been doing this 16:8 intermittent fasting thing for a whole year while lifting occasionally. My body composition has shifted a bit, but my lifts feel pretty stagnant. I mean, I'm just a dad trying to keep up with two kids and my workouts! Did I miss something crucial with macros or timing? Any tips from seasoned IF lifters?

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u/6footdadbod·

Sounds like you're in the dad life grind, man! I feel you on the stagnant lifts. Sometimes juggling kids and workouts can feel like trying to do squats while holding a toddler. Have you tried switching up your workout routine or adding some new exercises?

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u/liftingtogether·

Have you thought about getting a gym buddy? Sometimes, having someone there can help you push through those stagnant periods. Plus, it makes lifting way more fun, and you can share tips while keeping each other accountable!

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u/marathonmaniac99·

As a dad who runs marathons, I feel you on balancing workouts and family! I've found that long runs actually help me clear my head and lift better. You might benefit from adding some cardio in there, just to shake things up!

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u/6footdadbod·

I can't even imagine trying to lift with kids running around! Sometimes, I feel like I'm lifting a toddler instead of weights. Just make sure you're giving yourself some grace; being a dad is a full-time job on its own.

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u/midwest_lifter·

You might wanna check your protein intake. If you're lifting and not hitting your macros, it's tough to see progress. As a meat and potatoes guy, I can say that getting enough protein and calories is crucial, especially if you're in a caloric deficit.

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u/creatine_supremacy·

I did 16:8 and hit a plateau too. My lifts stagnated until I switched to a higher volume and started tracking macros more rigorously. I hit a new PR on squat at 405lbs after a few weeks of focusing on those things. Might be worth a try!

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u/proteinpancakes22·

For real, food prep has been a lifesaver for me! I get busy with school, but I try to make a bunch of meals over the weekend. Just pop 'em in the microwave during the week and boom, you're set! Keeps me on track.

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u/creatine_supremacy·

Yo, if you're serious about getting past the plateau, try adjusting your rep scheme. Go for lower reps and heavier weights, or even switch it up with some AMRAP sessions. This shit works when you're trying to shock the system.

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u/gymratbutchill·

Ngl, intermittent fasting can be a bit hit or miss. You could be doing everything right, but if your lifts feel stagnant, maybe consider adding some more volume or intensity. It's like leveling up in an RPG, sometimes you just need a new quest to tackle!

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u/cuttingseason_2024·

100% agree on tracking! I've been using MacroFactor, and it's super helpful for keeping tabs on my intake. You might find that you're underestimating calories or protein, which can mess with your gains. Just a thought!

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u/midwest_lifter·

If you're lifting with poor timing or not fueling well, you'll hit that wall. Maybe do a food journal for a week to track what you're actually eating. It can be an eye-opener!

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u/proteinpancakes22·

Ooh, intermittent fasting! I love experimenting with different meal timings. Maybe try incorporating some fun recipes that pack in those macros! Like protein pancakes with peanut butter and bananas, super easy and tasty! You could even prep some meals ahead of time for those busy days

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u/gymratbutchill·

This is a classic skill issue, bro! Sometimes we think we're doing everything right but a tiny tweak can make a huge difference. Just be open to adjusting your approach and don't be afraid to try new things.

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u/zone2nerd·

As an endurance guy, I think the timing of your food intake matters a lot. If you're lifting during your fasting window, you might not be fueling properly for performance. Data shows that eating around your workouts can improve your strength output, so give that a shot.

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