Originally Posted by Eric3237
Yeah, for IK it could be very applicable. I was inserting a caveat for others (beginners looking to lose fat and/or build muslce) who may misunderstand the situation (i think that is what Anuj was alluding also). The only thing I would wonder, IK, is if you ever tried fasted HIIT in the first place. I assume probably you have. But if not I would think that jumping from comparing HIIT to this protocol wouldn't be as "fair" as comparing this protocol with just fasted HIIT without the additional steady state (maybe with the sups?) to this protocol. That may not make sense really just wondering.
Makes sense to me
I haven't done a morning fasted HIIT. Although I have done partially fasted HIIT sessions, ie, no food for 4 hours prior (my meals generally run every 2-2.5 hours). It wasn't all that fun, but it wasn't all much worse than a typical grueling session.
Also, with the SFP, there is an option to not do it first thing in the morning (that wasn't in the original layout I posted). He's stated that if first thing in the morning isn't an option then doing the program later in the day on a partial fast, no food for at least 3 hours, works just the same as the morning fasted. Of course still taking the supps an hour prior. This seems like it would be the timing *I* personally would choose.
I've also run some HIIT sessions that were somewhat similar to this protocol, although these ones weren't completely fasted when I did them:
5 minute warmup
90/90's for 5 cycles (15 minutes total)
5 minute cool down
Switch machines, 20 minutes moderate SS
Eat when I got home (roughly 20 minutes after)
What I posted was sort of the 'original' plan for this protocol. He's since added little tweaks that people can do... in the original he says for an all out 5' sprint OR 5'x1' intervals for 10' total. He's said that interval times can vary but keep them to longer sprints, with 30" being the shortest sprint used (but he prefers they stay upwards of 1' sprints).
So SFP is similar to things I've done before, it's just the addition of the supps (which I generally ALWAYS have some caffeine before the gym
) and ensuring the fasted state.