10

Both your friend and wife are wrong. Your friend seems to believe that fasted cardio leads to greater fat loss, but it simply doesn’t. Your body might attempt to use more fuel from fat during such a session, but it makes up for it later in the day, thereby rendering the attempt neutral (neither good or bad). Whether you exercise fasted or fed should be ...


9

I had a very similar problem when I was getting ready for my first bodybuilding competition, I know exactly what you mean. So you're around 185lbs with 12-14% body fat (which is very good, nice job). To get to even lower body fat levels, it will be hard work, but it is definitely doable. The main factor when you get to this point is fine tuning your diet in ...


8

The best you can do is: Gather facts about what you are doing, hopefully backed by scientific studies. Gather facts on how your body is improving. Regular physicals or blood work will arm you with how your body is responding to the regimen. Ask questions to engage in dialog. Don't get dogmatic. Understand that your family is trying to look out for you, so ...


6

The idea was to eat enough protein ( 1.5 x body weight in Kg), keep working out, and have calorie in < calorie out. With the above understanding, you're on the right track. Since you're allowed to eat and exercise during the night, it seems that you've basically inverted the day-night cycle as far as nutrition is concerned because quite a few people ...


6

Gaining muscle It's undeniable that after fasting for 16 hours (as an example), your body might not be as physically capable as it was a couple hours after a hearty meal. So it might be a good idea to get your weightlifting in during the eating window. After you've had some food, and with at least one protein-rich meal afterwards. Fat-loss From a fat loss ...


5

Bulletproof coffee has an appreciable amount of fat from the butter or ghee, so make sure you count the macros from this cup of coffee for your daily food. 23g of fat per oz of ghee (2 tbsp). Green Tea, and more specifically the catechins, have a minor effect on fat burning and oxidation. While there are numerous benefits, the affects are all minor with a ...


4

Currently there aren't any available studies that I can find that examine IF solely for weight loss/fat burn effects. I can find quite a few studies showing the efficacy of intermittent fasting and calorie restriction on a whole host of body systems, but I can't find any addressing IF by itself, which means that you can't distinguish between weight loss ...


3

I am a weight lifter, and have been for 35 years to competition level in my youth,I have been a personal trainer also, I am 51 years old on intermitted fasting ( 16 hours fasting / hours feeding window )and I train 4 times a week as heavy as I can in the morning at 7.30am. I train in the morning in my fasting time, with only a cup a coffee taken 30 minutes ...


3

I do 5x5 and IF and have no problem with recovery. If you are concerned with fatigue and CNS recovery than the answer really is it depends on how well your body recovers and how you feel. This will obviously be impacted by the type of workout you do also. So try it and see what happens. There is no right answer. If you're feeling fine and you are just ...


3

Sugar free gum isn't a problem for intermittent fasting. Martin Berkhan, the creator of the popular Leangains IF program, allows you to have chewing gum, artificial sweeteners that are zero calories (so, diet soda, coffee with Splenda, etc), and he even says you can have 1-2 tbsp. of milk in your coffee, which amounts to more calories than a stick of gum.


3

My answer is based on my own experiences, as well as those of the people I train with. For completeness, references are at the end. Short answer: For endurance training, eat before you train and fast after, for strength training, eat after you train and fast before. Longer answer: When you train endurance/cardio, you'll need the readily available energy ...


3

Can you build muscle doing what you’ve outlined? Sure, but there are a few issues to keep in mind. To what degree? Is it possible to give an accurate percentage example? No. You might be able to find studies illustrating average outcomes of these different issues, but that won’t answer your individual response nor the combined effect. Issue 1 - Low Carb ...


3

Does fasted cardio eat muscle mass? A small study of 20 men tested this theory by comparing two groups, one that trained fasted and one that trained fed, and gave them similar caloric deficits with macronutrient profiles. Meaning, they ate relatively the same foods, but the fasted group ate more food later to make up for the lost meal. It found that there ...


2

Low income children cannot really be compared with people who fast on purpose. Children of families of low-income do not have much to eat(even when they want to and therefore never fully recharge their bodies). I assume you are blessed enough to have much to eat. The following study studies the month of Ramadan and how it affects Muslim students (in ...


2

I started fasting for extended periods of time when I was a teen in high school, while I was in football and weightlifting. I'm now almost 50 and have fasted for extended periods numerous times up to 22 days on water only. During the fasts I lost no discernible muscle mass and back in high school my weightlifting maxes remained the same both during and ...


2

"Theyre basically saying that im killing myself and this is not the way to lose weight/be healthy." I really hope they are all straight-edge people who don't touch alcohol, cigarettes, or other drugs. Otherwise, it would be very hypocritical, wouldn't it? ;) The fact is that working out improves not only the physical you, but the psychological self. You ...


2

To induce autophagy you need to fast for a longer period of time then the 16 or 18 hours of a fasting window during IF, you need to be fasting for at least 3 days. During IF you already protein fast during the fasting window, and any protein you are taking in later, after the training, will be used to recover and build anyway, which the latest studies shows ...


2

Where are you getting this information? Unless you have some sort of muscular dystrophy, you can ALWAYS build muscle. It doesn't matter if you're building it for the first time, or re-building it for the tenth. Why would lost muscle mass be lost forever?


2

If intermittent fasting gives you insomnia, the way to solve that is to stop intermittent fasting. The lack of sleep will do more damage to your health, performance and overall well-being than the intermittent fasting would help those things. Find some other way of achieving your goals.


2

Despite what you may hear or read there is no way (except for surgery) to reduce fat in a specific area of the body. No amount of crunches will remove belly fat. On the other hand lowering your total body fat percentage will inadvertently remove fat from the desired area. Another thing to note is that when trying to lose fat it is suggested to increase ...


2

There was at least one study: Intermittent fasting combined with resistance training: effects on body composition, muscular performance, and dietary intake Among their conclusions (all emphasis mine): In the absence of any other dietary guidance, restricting caloric consumption to a 4-hour window on 4 days per week was not sufficient to elicit body ...


2

6 hour feeding window is pretty good! Most, if not all, benefit from the intermittent fasting will come from the time period when you don't eat. So, it doesn't really matter how you eat within those 6 hours, as long as the food quality and total food eaten are accounted for. Concentrate on the quality of food and consistency of the amount and eating ...


2

Let's get something straight. To gain muslce, or gain weight for that matter, you don't need to consume any supplements. The best protein you can consume is from real food. That being said, it can be hard to consume enough protein from just food. This is the reason many people supplement this in with shakes. Whether you will gain muscles or not will depend ...


1

Your macros should be calculated by your bodyweight, not by an arbitrary percentage of total calories. A good target for protein is going to be 0.8 grams per pound or 1.75 grams per kilogram. A good target for fats is going to be 0.5 grams per pound or 1.1 grams per kilogram. And a good target for carbs is going to simply be the rest of your calories. Fiber ...


1

2 - BCAA will definitely brake your fast, as it actually has calories and Leucine (the main bcaa aminoacid) is highly insulinogenic so you will have insuline response to that.


1

Your TDEE honestly sounds like it should be higher (2200 from what you’ve described is a cut). Also, stick with the same amount of calories each day, cutting every other day is silly. As far as intermittent fasting goes, if it works for you that’s fine, keep doing it. If it doesn’t, then don’t do it. It doesn’t seem to make any difference from the research ...


1

Fasted training in endurance sports is generally discussed as beneficial, but this is often only related to training before breakfast, not 5:2. If weightloss ins not your goal increassing the calories to cover your bikerides would make it more sustainable. Personally I tried longer periods with 0cal + excercise and it worked as well but wasn`t fun. ...


1

I am struggling with how thick and large my thighs are and I really want to slim them down. How do I do this? You can't. Spot reduction of fat from any area of your body is not possible. You can, however, lose your overall body fat and that will surely slim down your thighs. I have yet to see results This is because you are not eating in a sustained ...


1

Is my metabolism super fast? Actually, it's probably not. Excluding rare and serious metabolic conditions, which should be diagnosed by a doctor, people's metabolisms tend to be within 200-300 calories of each other. A review article of 67 scientific studies found that "when adjusted for differences in fat-free mass, resting energy expenditure values in ...


1

Intermittent fasting or protein powders will not help you gain weight. Eating above your caloric maintenance will. So if you cannot eat much the answer is not more protein as protein is not as rich in calories as fat and carbohydrates. Obviously, intermittent fasting will not increase your caloric intake either. If you cannot eat more then the only solution ...


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