Processed Foods and IIFYM From a person inside the Food/ Meat industry

IIFYM ... I love it ...I live it ...However it is confusing to some and could possibly hinder results for you for one simple fact. Somehow Lyle McDonald , Layne Norten, Martin Berkhan basically all of them agree it works ...and it does. However I have something for you to think about before you go FULL IIFYM.


As we all Know Meat = Muscle Right 

Right well I happen to be in the Feed industry and have been my entire life .... We feed the Meat you eat. This gives me an interesting perspective because our Business is ALL ABOUT THE GAINS!!!!  We sell feed for many species and formulate rations for Swine Cattle, Goats, sheep, Chickens turkeys ...hell we even have a customer that feeds RATS!! yes rats ...for snakes ....so technically we feed snakes too LOL! 


However, 
Our biggest business is Swine ; also the animal with the closest Anatomy to Humans. Cattle Goats sheep Etc all have very different digestive systems than us but swine are particularly similar to humans in how they digest and utilize food. So we will focus on the swine feed only.

First Off to get efficient Gains in swine the Feed is "processed"........ Corn is ground fine

...beans are ground into Beanmeal

...Amino acids are added as well (lysine threonine and Dl methionine etc) and also extra vitamins packs and minerals to help the animals stay healthy and grow as efficient and lean as possible basically everything is taken to a small particle size for absorption ...and this can make a big difference in efficiency because digestive enzymes can be much more effective. And remember this is a business ....efficiency counts big time.

If you don't believe me that the particle size matters here is proof http://www.swinefeedefficiency.com/factsheets/IPIC25d%20SFE%20Influence%20of%20Particle%20Size.pdf


HOW THIS RELATES TO BODYBUILDING 

Now this would be equal to us eating "processed" foods when practicing IIFYM . The food is taken down to smaller meal type food stuffs and then re-packaged into chips , pop-tarts , cereal etc. Hence the Idea of whole grains being better for you. They really aren't ...they just aren't absorbed quite as well.

So in summary IIFYM works for sure ...calories and macros in/out ...but you want the opposite as a hog ...if you are like me you want to eat more food ...you don't want an efficient metabolism ...However if you are on a cut if practicing i would  overestimate calories by 3-5% depending on how much processed goods you are eating. If bulking eat maintenance with more processed goods and this should give you an efficient fuel source to gain muscle.  

EXTRAS 

When doing rations in animals Protein being too high can cause "HEAT LOSS" which is similar to TEF and can also make feed conversions very inefficient. Remember efficiency is the opposite of what we want ...Personally i would like to eat more food and stay lean. Efficiency sucks ....so more protein the better. 

Also certain Beta Agonists are used in livestock ...this is similar to the stuff in your inhaler for your asthma. The opposite of Yohimbe HCL.... if you don't understand then research it. One that is super effective in swine and makes them much leaner and increases muscle mass by up to 10% is known as PAYLEAN or in cattle OPTI-FLEX ...same exact compound that is actually known as RACTOPAMINE...."I would never take personally because i have a family and am all natural but i could understand why someone would ....It was originally tested on humans but caused irregular heartbeats so was scrapped but is widely used and safe in aimals and i am suprised the bodybuilding community hasent latched on to it yet .... http://en.wikipedia.org/wiki/Ractopamine   Now don't pay attention to the countries that banned it like China and Russia as it wasn't actually saftey concerns it was a backhanded trade strategy to try and lower the price of imports ...china and Russia are well known for pulling these backhanded antics.




Thanks for reading and hope this puts some more perspective on your diet and helps someone.

Fat oxidation and how it works ...Body types and Stubborn fat. (and how to loose it)

Did you know that all fat is not created Equal? To understand the following Blog you will first need to know there are a few different types. 

Part 1 - Types of fat 

Subcutaneous fat ...This is the fat you don't like visually. It is the stuff that cellulite is made from. It is just below the skin and doesn't  cause any real health issues unless you are at obese levels. It makes up 30% TO 40% of your total body fat in most people.   However it is not visually appealing and it is what we want to get rid of. Really that is all you need to know about it other than women have more sub-q than men for the most part

Visceral Fat ....This is the fat that pushes your pot belly out...It is the most metabolically active fat in the body and it is the first thing lost when dieting ...and with good reason. It is associated with many serious health problems. Have you ever lost a few pounds and "Feel" thinner but looked in the mirror and still look basically the same??? In this case you probably lost visceral fat first. Keep it up you are on the right track.  Here is a good illustration of visceral fat (and sub q) Males especially and the obese tend to have more visceral fat and also the health problems that go right along with it (Heart Disease, diabetes, insulin resistance , high blood pressure, Cancer etc) http://www.webmd.com/diet/features/the-risks-of-belly-fat

The Trade-off - Since most Women have more sub-q fat and less visceral they have less health problems in general associated with the visceral type .... However they have a harder time loosing the sub-q fat that goes along with it on their hips and thighs. I will explain why that is later in this blog. Most men can loose weight easier but are more prone to have visceral fat and the health problems that go along with it. 

Essential Fat - This is the fat you have that pads your organs ...you couldn't get rid of it if you tried and wouldn't want to because if you did you would die. So don't worry about it. It makes up 3% of your body fat so if you hear some d-bag at the gym saying he is 3-4% body fat ...he is an idiot and he is wrong.

Brown Fat - This is really cool fat ...most babies have a lot of brown fat but as we get older we loose most of it."It is especially abundant in newborns and in hibernating mammals" It is the fat that burns fat in your body ...like a cellular furnace almost. One neat thing other than how it burns fat is it actually regulates your body temperature and many lumberjacks and people that have regular exposure to cold actually have more than the average person. Cold water therapy or cold therapy have been shown to increase brown fat and also fat loss. But you really don't need to know any more other than Brown fat is Cool....
If you do want to learn more Google it or read it on Wikipedia http://en.wikipedia.org/wiki/Brown_adipose_tissue

Part 2 - Fat Distribution and Gender 

Every person has a genetic code that they are blessed with. Some people have more fat cells that are smaller (and can grow) others have less fat cells that are larger . Everyone is different. Now that being said every one also has different fat patterns but there are a few very common ones.

• Gynoid Body type 

This is the typical "PEAR" shape that most women have. This type is more prone to subcutaneous fat storage and  less Visceral Fat. Bad for physique goals but great for health reasons. 

• Android Body type 

The popularity of the phone company i think already shows you what this looks like

This is defiantly a male fat pattern however some post menopausal women can also develop android tendencies as well. That leads us to believe it is hormonal but it is past my level of expertise and for another blog maybe. Android's are more prone to disease because they develop more visceral fat and less sub-b and i explained earlier this is a bad thing.  

Body types start to develop during puberty so hormones defiantly play a part but again for another blog and not important here. 

Part 3 - Lipolysis and Fat Burning

How fat is burned is simple for the most part ...but at the same time very complex. Simple because when the body runs out of energy it turned to the body's natural energy store via fat. So to burn fat off your body you will need to eat a calorie deficit. One pound of fat can produce up to 3500 calories of energy and that is where you get the whole 1b of fat a week thing on -500 a day diet.   If you would like to know more ..here you go 

http://science.howstuffworks.com/life/human-biology/lost-weight1.htm

Now there are 3 steps to burning fat ...first the fat must be reached by the blood to "open" it so the fatty acids can be liberated ...second it must be carried away into the blood to be burned ...and finally it must be burned off and used for energy or it will be redistributed back into the cells. For most people the fat being burned is usually when not in a Fed state /overnight when the body runs out of what you have eaten for the day (remember a calorie deficit is needed or there will be plenty of newly distributed dietary fat and or carbs to live on and you previous  fat stored will not need to be accessed) So if you are in a calorie deficit whenever your body needs energy it will start to jack up your stress hormones like Neoadrenaline and adrenaline and send it to your fat to be liberated.

Explained better than i can by Martin Berkhan

From Martin Berkhan 

"After you eat, insulin and fatty acids are elevated. You are in the fed state and there's zero fat burning going on. Your body is relying completely on glucose oxidation during the hours following the meal.

One way of measuring this is via the respiratory quotient (RQ). An RQ of 1.0 denotes pure carbohydrate metabolism ("storage mode"), while 0.7 denotes pure fat metabolism. To put this into perspective, consider that RQ is 0.95-1.0 for about 1.5-2 hours after a meal, 0.82-0.85 after overnight fasting and 0.72-0.8 after 16 hours of fasting.

As the hours go by and the nutrients from the meal are done being absorbed, RQ drops in conjunction with insulin. There's a shift towards fat burning and mobilization of stored fat. This process is mediated by insulin and blood-borne fatty acids; when levels drop, an energy deficit is "sensed" and catecholamines (adrenaline and nordrenaline) increase.

The catecholamines travel through the blood and bind to receptors on fat cells. A receptor can be thought of as a "lock." Hormones and neurotransmitters are keys that fit into that lock and make something happen. In this case catecholamines trigger fat mobilization by activating hormone sensitive lipase (HSL), which then shuttles the fat out of the cell to be burned off.

Now here's the critical difference between regular fat and stubborn fat: regular fat have a lot of beta-2 receptors in proportion to alpha-2 receptors.

In The Stubborn Fat Solution Lyle McDonald used the analogy of b2-receptors being "accelerators" for fat loss and a2-receptors acting as "breaks" for fat loss. That's the easiest way to think of them without getting too deep into the physiology.

The ratio between b2-receptors and a2-receptors determines how easy it is to facilitate fat loss from one region of the body. "Easy" fat has a high ratio of b2-receptors to a2-receptors, while stubborn fat has a high ratio of a2-receptors to b2-receptors.

One notorious example that Lyle brings up in his book is that women have up to nine times (!) as many a2-receptors as b2-receptors in their hip and thigh fat. Though I can't recall if similar numbers are available for lower ab and lower back fat for men, you can be sure that the a2-receptors outnumber the b2-receptors in these areas as well."

Now there are many types of receptors that body fat cells have ....the two we are concerned with here are Alfa 2 and Beta 2 receptors . Males and females have different numbers of these in there body. Males have more B2 receptors and these are basically accelerators like martin said ...visceral fat is mostly B2 receptors and is very east to burn off. Sub-q fat that women have on their hips and thighs has as many as 9x the A2 receptors than viceral fat and that is why some unfortunate women have so much trouble loosing this fat and why when they do loose it...it is the very last thing to go... as well as the first to come back... Sorry ladies... sadly the blood flow to these areas is poor when trying to burn it and even worse blood flow increases to those areas when in an overfed state. Some VERY unfortunate Women can actually have fatty acids from other cells in the body (stomach arms etc) be liberated and go into the bloodstream and be re-distributed into the fat in the legs ...but this is rare. It isn't fair ..it  is just the way it is. 

Here is how Lyle Mcdonald explained it 

"The most extreme example of this is lower body fat (hips and thighs), which have been found to have roughly 9 times as many alpha-2 receptors as beta-2 receptors. Some research suggests that men’s abdominal fat has higher alpha-2 receptor density (relative to say, visceral fat) although it’s not as bad as lower body fat. While not studied, lower back fat is likely to also be relatively resistant to lipolytic stimuli due to a greater alpha-2 receptor number.."

Part 4 - How do we use this information

Training -

Well the type of training can effect fat oxidation , Heavy weight training ramps up catecholamine levels. Aslo depleting glycogen is important because it also ramps up fat burning hormones.   Remember these are the keys to the locks that fat cells have. So this is a good thing.  Also HIIT training

 (high intensity interval training)low intensity steady state Walking jogging elliptical at a moderate pace)  and weight lifting is what i would recommend . I wouldn't do a ton of cardio though because the body adapts quickly to it and is not the best use of your time. Also i would like to note that it would not be the best idea to do HIIT training more than 2-3 times a week because it is very taxing on the central nervous system. If i designed a program it would be Lifting 2-3 times a week and maybe HIIT 1-2 times a week ... or vise versa .... But again MOST!! importantly is get a calorie deficit 5-6 days a week ...otherwise all the training in the world is pointless.

can also do this and can be fun as well. Many of the new classes that gyms offer are a variation of this and are great programs that involve strength training as well. One local one is offered by Scyamore elite fitness and Charters new classes would be considered a HIIT training. Crossfit is kinda a HIIT/Weight training hybrid . So is P90x and to some extent Insanity and all those programs that are all the rage right now.  But remember any training that burns calories is good but a combination of HIIT, LISS (

DIET -

I recommend a very high protein diet. The carbs and fat are more of a personal choice and different bodies respond differently to either or. Most people reading this i am guessing a low carb with a "cheat day/carb refeed" would work better but on the other hand some people respond to high carb low fat diets just as well or better. Until you become very lean it doesn't really matter as long as you are eating less calories than you are burning a day. Now that being said the high protein diet will help with diet adherence and also help you feel fuller and will help preserve the muscle you have on a deficit. 

So basically get your calorie goal ...set your protien to 1 gram per body weight so if you are 180lb lean body mass ... you need 180 grams of protien a day which is around 760 calories or so ...give or take ...now if you are trying to hit a 750 cal deficit that means your tdee is 2520 that means (2520-760) 1760 calories of yours can come from either fat or carbs ...you choose... when you get very lean these matter more but if you get to that point you either have become obsessive or your ready to have a coach. 

Of course i also am a proponent of Fasting to some extent. It isn't for everyone but it will help burn fat because it keeps your insulin levels low 

I cant really say it better than Martin so here is a simple explanation 

How can intermittent fasting then selectively target stubborn body fat more effectively than other diets? Well, to target stubborn body fat we need to activate b2-receptors while deactivating a2-receptors. Intermittent fasting achieves this by the following mechanisms.

1. Fasting increases catecholamine levels.

2. Fasting increases abdominal subcutaneous blood flow, which means that catecholamines will have an easier time reaching those hard-to-get areas.

3. The low insulin level reached during the fast inhibits a2-receptors. A greater time spent in the low insulin state equals a greater time spent in a state where fat can be mobilized from stubborn areas. Now you're probably thinking "why not just go on a low carb diet" to keep insulin low, but keep in mind that triglycerides inhibit HSL in a similar manner as insulin.

4. My research has indicated that the ideal state of fat burning is reached after 12-18 hours of fasting. Coupled with high levels of catecholamines, increased blood flow to stubborn regions, and low insulin for a2-receptor inhibition, this time interval is the "golden age" of stubborn fat mobilization.

Let me just explain real quick what I mean by the ideal state of fat burning. Studies have examined free fatty acid (FFA) oxidation from anywhere between the overnight fasted state to three days of fasting. While FFA oxidation increases the longer time you spend in the fasted state, the contribution of fatty acids to whole body fat oxidation changes.

In short-term fasting there's a significant increase in subcutaneous FFA oxidation. That's just a fancy way of saying that you're mainly burning body fat and nothing else. For up to 14-20 hours* after a 600-calorie meal in normal-weight subjects, fat is only mobilized from body fat stores in resting individuals.

* 14-20 hours in a completely sedentary state should easily equal 12-18 hours in real life.

Finally in closing ...My tip of the day is Overestimate your calories by 20-30%. Most people underestimate their calories and do not weigh their food ...if your not weighing and counting every calorie most underestimate by up to 60% of what they actually eat. So to be save ALWAYS OVERESTIMATE and if you start to suffer in your strength and are loosing weight too fast then add 100 calories or so at a time. 

Thanks For reading hope i helped someone out and you learned something

The Easiest way to be healthier and get in shape. FAST

My first blog post ..Please read and let me know if you like.  

Are you hungry? Do you even know what real hunger is? I think it is safe to say most Americans do not know what "real" hunger is since food is readily available to everyone. Looking at the obesity epidemic proves this point. So who is to blame? The food industry with their fancy marketing?  The overly processed foods that are easy to grab and eat? The rise is carbohydrate consumption? Lazy people?  All of the above? Most likely yes all of the above.

 However the only way to actually get fat is eating a caloric surplus.

Over and Over.......and that leads to lots of health problems.

Now what is the simple way to shed those pounds? Eat less calories than you burn of course. This is what weight watchers is all about and why it is successful. Other ways that can help are a Ketonic diet/Atkins/Low-carb (all the same thing) but the initial weight loss from those is from glycogen and  will plateau quick and most likely come back unless you know what you are doing ...and again a caloric deficit its needed with them also to work (Ketonic Diets are by far the most effective for reasons i will explain below in my summary)  How much do you burn a day though? Well first you need to know your LBM ...that is lean body mass.Use this to find out  if you don't know. Or just read this The best website ever


So now you know your LBM and now want to know how many calories you burn daily. Well take that number and multiply it by 13-15. So if your lbm is 185 then you should burn around 2405 calories a day. That is your TDEE. TDEE is the amount calories your body burns in a 24 hour period, sleeping, working, exercising, playing and even digesting food. This means if you want to safely loose weight than you need to eat around 1900-2000 calories a day. (-500) Add in some exercise (anaerobic preferably...aka lift weights/body weight exercise )  and you have a nice deficit. If you would like a TDEE CALC here is a nice one as well http://iifym.com/tdee-calculator/

If you are very overweight any non retarded diet will work. Find one that is best for you and by that i mean one you can stick to and causes a energy deficit. Change one thing at a time and add anaerobic and if you want just aerobic workouts (anaerobic is always better i will explain later) The best way to diet if you are a beginner is start with one thing and change it ...then move to the next. If you are all Gung Ho! and want to drop weight fast!!.....  though ill lay out a plan for that too.

Easy Diet plans

First and the most simple of plans -
Calorie Counting 

• First download Myfitnesspal or a different calorie counting app on your phone to make it easy
• Count all your calories and eat a -500 calorie deficit a day ...and exercise

There it is... simple ..meal timing is irrelevant. Could be 10 snacks or one giant meal ...does not matter when or how. Every week have one day where you eat a surplus of calories but do NOT exceed 750 calories over what your TDEE  is . Which is for most people your LBM x13-15 (explained above) Now the reason for this "cheat day" is we are resetting your hormones (leptin mostly) so for reasons ill explain later try and make this day lower in fat and higher in carbs. If you like this style weight watchers is perfect for you.


Low-carb/High Protien Ketonic diet
What it is and how it works

• Basically Eating low carbohydrates will help your body turn into using fat for energy and switch your brain from using Glucose to Keytones produced by the liver. This can be the most effective of all the diets but adherence is tough if you are social and especially if you have a weakness for sweets or breads pastas etc.
• But you can have lots of great food Bacon avocados Steak cheese eggs

One day a week you can have carbs ...a lot of carbs actually but keep the fat low (the exact opposite of what the other 6 days of the week are ( you could start at 6pm Saturday and end this day Sunday night at 6 pm) that makes a 24 hour "Carb Refeed"

• You can have very harsh deficits with this diet because the fat will keep your Hormones (testosterone mostly) in check and the protien will have muscle sparring effects....Also with a large deficit (30-40%) you will need a full week diet break once every other month where you eat at maintenance or just above to reset your body's hormones and metabolism. Repeat this and you can get down to very low body fat. Also weight training will be very helpful with this diet.

Also a quick note by default Paleo will most the time fall into this category but the reason Paleo works in the first place is you are eating higher fat more satiating foods. This means you feel fuller and it makes it easier to eat a deficit. If your into that you need to know Mark Sissan Marks Daily Apple


A little more Advanced -
Cyclical Ketogenic Diet (CKD) Carb Cycling w/weight training

This is what i find the best and easiest to adhere to 

• 3-4 days a week weight train (do cardio on you off days if you like)  

• On your weight training days eat -10% or maintenance  (LBMx13-15) Hi carb- Low fat 75/25 ratio high protien  (ex your TDEE is 2400 you would eat 2160-2400 calories)

• On your off days eat 25/75 Carb to fat (or even lower...take your carbs as low as you can handle on off days) and eat at  -30% of your normal  (for example your TDEE is 2400 this day you consume 1680 calories)

For this to be the most effective you must train hard and do compound movements full body workouts (for more experienced lifters or if not start slow) Examples of what you should do Benchpress Squats Deadlift Pull-ups (weighted if possible) Millitary press, Dips (weighted if possible) Rows Lat puldowns. I could go on. (ask me if your curious)

This diet is nice because you get to have your carbs on training days but still get to have a calorie deficit for the week and a few days in the Low insulin state (Ketonic-low carb)


Don't like the sound of counting calories and weighing food????

Lucky you ...there are other diets that don't require it (but remember still must be a deficit)

Here is the thing....eating a deficit is miserable. For me at least. Constantly dwelling over food. Waiting for the next meal. Thinking there are good foods and bad foods. It just sucks and is not maintainable in the long term. The best diet is one you can stick to long term and not yo yo up and down. So if you can stick to a diet that involves counting calories forever than by all means do it. I cannot.

Fear not!!

What is the answer then?

Scheduled Eating AKA IF or Intermittent fasting


Well the answer for me was pretty simple. Remember the old saying "he could stand to skip a few meals" ?  It turns out it was freaking genius actually. Doing just that is the simplest way to create a calorie deficit. All the latest research now points to skipping a few meals (or just breakfast Leangains style (http://www.leangains.com/)  is the most popular) or an entire 24 hrs of meals once a week Eat stop Eat style (http://www.eatstopeat.com/) Is a sustainable pain free way to create a weekly calorie deficit.

Now feel free to read all of the ESE books or just Google Intermittitent fasting and you can learn all you want to know. If you are too lazy i will break it down for you here. And link a ton of different websites that all explain it even better than i can.


Why it works better than your standard diet :

Well it works only if you are eating a calorie deficit. Simple. You still don't get to binge and make up for the meal you missed or meals...However due to a few hormones in your body the longer you do it the easier it gets and more effective as well. You will learn what it is to really be hungry and will take control of your hunger instead of letting it control you. (as well as becoming more insulin sensitive and lowering the gherlin in your gut that makes you feel hungry)

Let me start with
Don't be afraid!! 

Not eating for a day or even breakfast  can be scary to some but if it wasn't safe they wouldn't have every single person that ever had surgery do it. Don't worry ...you will be fine.

I recommend starting slow and then push the limit ...start with waiting till 10 am for your first meal then try and push it off till 3-4 pm or even later if you can. Then when you go to a 16/8 schedule it will seem easy peasy.... If you can try and eat a high protein diet and follow any of the diets i mentioned above. Keep in mind this will still only work if you are eating a calorie deficit but a shorter window of eating will make this much easier to handle. Plus Hormones will be on your side since continued fasting actually tends to blunt hunger... give it a week or two and your body and hormones will be acclimated to the schedule.


Hormones that will help you loose weight. (if you really want to learn more just read this Detailed version of your hormones



First

• GHRELIN 

This is the hormone in your stomach that signals to your brain that you are hungry ...now in the person that snacks all the time it will adjust to that schedule and tell your brain ...keep eating ...its been an hour ...where is my next snack?? So the hormone is abundant....this is a bad thing ...this is why the 6-8 meals a day thing is garbage and does not "Stoke" the metabolic fire...actually it just makes dieting a pain in the ass. Actually if you start to change your eating pattern to 2-3 or even 1-2 meals a day ...over a few weeks the hormone will decrease and you will feel less hungry. It is the body's way of adapting to this eating schedule. This will keep you from feeling hungry. Try it and see ....give it two weeks ...for me it only took a few days and by the first month i could go till 4-5 pm with little effort or discomfort/hunger.

Next is 

• INSULIN 

Insulin is the hormone that helps shuttle glycogen to your muscles and fat to your adipose tissue.
Many people who eat 3-8 meals a day only experience low levels of circulating insulin a few hours a day when they sleep. The longer that you are in a High insulin state the less insulin sensitive you become. Or the more insulin resistant (if you are really interested in how that works read this (http://www.marksdailyapple.com/fasting-weight-loss/#axzz2i6LJvODv)
Also insulin sensitivity will help when trying to build muscle because when you do eat carbohydrates it will help shuttle the glycogen into the muscles and since your receptors will be unregulated your insulin will be more effective at bringing nutrients to your muscles after a training session. Another reason anaerobic exercise is better than aerobic (lifting burns more glycogen than running and up regulates insulin and leptin receptors)

The Third and some would say most important hormone is 

• LEPTIN

Leptin is the main reason for peoples YO YO effect on a diet. Leptin is very complicated and associated
with many functions in the body. To make it easy to understand Leptin monitors the energy balance of the body and when it senses a deficit it will lower to make you feel hungrier and even slow down your metabolism. Also when your body weight drops (via fat or muscle) your leptin drops right with it. Another intresting fact is leptin is only sensitive to carbohydrate intake and (to a small degree protien)  is not effected by dietary fat. This is the reason why most diets incorperate "Cheat Days" or what should be Carb Refeeds In my opinion.  That is all you really need to know other than how to regulate it and what effects Leptin ...If you want to understand more about Leptin (or all three hormones and lots of other stuff) i STRONGLY recommend reading "The Stubborn Fat solution" Lyle's Website

 OR "The Ultimate Diet 2.0" by Lyle Mcdonald . He is one of the smartest no B.S. minds in the industry and it is really cool stuff. ...if you want free information about the topics though you can find most of the info for free on his website.

Catecholamines and GH 
Also fasting also increases the output of Neoadrenaline and adreniline as well as Growth hormone which burns fat and preserves muscle. Which is an added bonus 

Also if you really want to understand more than you ever wanted to know about leptin and how to change its set point ...Read this ...it is the most interesting article i have probly ever read and is very well presented and thought out
http://gettingstronger.org/2010/10/change-your-setpoint/

This is the main point of the article though

"One of the essential points to understand here is that if calorie restriction and intermittent fasting are effective, it is not for the reason that most people think explains this (that you are creating a calorie deficit).  Rather, intense exercise and fasting work because they resensitize and grow your insulin and dopamine receptors in a way that allows you to get enough energy and pleasure from eating less food."

Now There are a few styles of Scheduled eating/Intermittent Fasting

Eat stop Eat style http://www.eatstopeat.com/
Leangains style 16/8 http://www.leangains.com/2010/04/leangains-guide.html
ADF http://thefastdiet.co.uk/
Warrior Diet (not a true fasting diet though) http://www.warriordiet.com/


Feel free to try any of them and Choose one you like. I would explain them in detail but i have a few links that will do a much better job than i can.


This already too long but here are my favorite websites about IF 

John Romaniallo -Arnold Schwarzenegger personal trainer
http://www.romanfitnesssystems.com/blog/intermittent-fasting-101/

Mark Sissan Paleo guru and the head of the caveman movement
http://www.marksdailyapple.com/fasting-weight-loss/#axzz2iSviSflA

Dr.John M Berardi About John
http://www.precisionnutrition.com/intermittent-fasting

Andy Morgan (reddit superhero) He has done alot of work and has many results to prove it
http://rippedbody.jp/2011/10/08/leangains-intermittent-fasting-guide-how-to-do-it-by-yourself/




Thanks for reading and any questions feel free to Contact me