Adarq.org

15-year-old girl, 69kg, snatch 91 c&j 118.

https://www.facebook.com/photo.php?v=607421686038237

dayum.

bro.

beast. 

You mean 12 hrs is too short?

no, by "window" i was referring to the eating window. i see why you were confused, though, given the way you phrased your post. 12 hours of not eating seems like too short a span to be considered "fasting." but take that with a grain of salt, it's a feels thing and not based in any kind of analysis or reading that i can recall.

vacation was awesome, had a blast in vermont with my brothers. super relaxing, great time. lots of driving and very little concentrated physical activity. we took a ~3-4 mile hike one day, played mini golf, went bowling, walked around a bunch. i did do some grip training with the COC on sunday. closed the level 1 gripper with my left hand a couple of times, which is good. can consistently do 2-3 reps with it in the right hand. the trainer is now easy with both hands.

got home too late last night to do anything, including grocery shop. tonight i'm resetting to the day 1 workout: bounds and jumps followed by 60m x 5 and 300m x 1, shooting for 45s. i'll see if the howard dude (eric) wants to join.

also, i need to do some jumps in the gym. i will go to bed early enough tonight to get up early tomorrow and jump before work, and do the same on thursday and/or friday. work this week is going to blow, though, so it's a "do my best" kind of week w/r/t workouts. tons of stuff due and tons of stuff came in while i was gone.

ETA: i'm itching to squat in a way that i haven't in months. also, my left shoulder is still fucked up despite the week of basically total rest.

why the changes?

w/r/t IF for bulking, i think there's too much individual variation to make a blanket statement about whether it's better or not for you. some people certainly can use it to bulk, especially if you're interested in doing a "clean" bulk -- it can be easier to track calories and ensure adequate protein intake when everything is concentrated rather than spread throughout the day. bulking or cutting is more about calories over time than in specific windows (although consensus is that if you're restricting carbs, what carbs you do eat should be mostly after workouts), so if you like IF then just pack more calories into that window. if you like six meals a day, power to you.

martin (the leangains guy) would probably feel pretty strongly that IF is optimal -- it's his livelihood to believe that -- because of something technical that i don't remember. i doubt they're all that significant. as alan aragon says, when determining a diet: (1) determine protein intake; (2) determine overall caloric intake; (3) [vacant]; (4) [vacant]; (5) everything else.