I am doing 5/3/1. Is it possible to build muscle while fasting for 16-20 on non-training provided adequate nutrition is observed? I eat like a horse on training days and also non, but trying this out. According to research it may be possible, wondering if anyone did this themselves.
If your in a building phase I would eat the same diet your eating during training days.
Save the fasting for a diet/maint phase.
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It is possible, yes. You just have to eat enough
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My question is , why complicate things?
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More than one study i hope.
This. You still grow on off days.
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I actually find this simplifies things. Fewer meals.
You can grow in a deficit…IF just mitigates insulin responses… figure out your TDEE and eat slightly above. You’ll minimize or even halt fat loss while adding muscle.
So, a surplus.
Slight… likely the most optimal whilst mitigating fat gain.
How tall are you? How much do you weigh? What is your current diet?
I am gaining on 531 and 16/8 IF every day. I lift fasted (except for protein shake on arising).
It’s not ideal, but it is working for me.
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I’m 5 weeks into 5/3/1. It’s already having an impact.
6’4”, 245lb, probably +20% bf. I have good leg strength (475 estimated squat / 425 estimated dead’s) but upper body lacking (estimated 260 bench). I’m a 40.5 year old single dad who was doing a full body mix for awhile and wasn’t happy about the lack of concentration on major compound movements. I have a history in heavy lifting but admittedly got away from it the last ten years with a few patches of 1-2 year dedicated work here and there.
My 5/3/1 diet is pretty simple right now: try to get 300g protein and equal carbs, probably of which 60% of that is real food instead of supplements … 15ml carlsons fish oil daily, leucine, creatine, all the usual suspects But I just feel the bloat Haven’t been doing the cardio, I am no stranger to HIIT sprints I just haven’t gotten off my ass to do them.
I lifted fasted for years but recently got onto highly branched cyclic dextrin + leucine + 2000mg electrolytes + citrulline. I just can’t do the 5/3/1 fasted… its simple but it’s demanding
It’s likely affecting my gains, but I have been gaining weight slowly and my BF has actually gone down. As it gets heavier, I am sure I will have to fuel before lifting if I want to continue adding weight.
That’s a good phrase, and I was estimating off my head but I would say closer to 25-30%
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I thought all day about this. I should be able to do 330g protein / 220g carbs with only 50g of them from a post workout shake. If im shooting for 1.5 g / lb I could still do it naturally. I love eggs so I did two sets alone of 6 today, and I have lots of Kirkland burgers (2 this afternoon) and I have a lot of rice from Costco, and doing a paleo chicken dinner that the lady picked up.
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I lifted fasted this morning. It wasn’t intentional. I had cream in my coffee if that counts and I drank a low carb body armor with leucine during my training but it wasn’t like a normal pre workout ritual. I simply forgot the dextrin and didn’t realize. I had a hell of a workout.
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From now on I’m referring to my egg intake as sets and reps. This is brilliant.
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