This is the particular method I’ve found most effective
you could probably circumvent some of the drawbacks of this if you allowed yourself some intra-workout carbs, but I still agree with the principle.
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I think that’s what I am going to do moving ahead. PWO drink will drop the carbs, and my coffee will be black. Intra-workout I’ll do leucine and cyclic dextrin.
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Thats not fasted
Had 3 sets of 4 today
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Try sodium too
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I do the IF primarily for the health benefits associated with autophagy. For those unfamiliar with autophagy, the body starts cleaning up once it is done digesting food and fasting gives it more time to do this.
But, I am also a realist in that I can’t go 16 hours fasted and lift heavy (for me), so I try to have some balance. Hence the morning protein shake. Intra workout BCAAs or carbs would probably be beneficial.
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I eat every 3 hours on training days and fast on non training days. This works well for maintenance and very slow gains while keeping bf low.
I would not recommend it for a building or bulking phase.
However as a lifestyle it has treated me well.
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I’m curious… if the point of non-training days is to recover, and we know that food is a key component to recovery - what happens when you reduce or remove food during a recovery period?
Or is this more of a thing that works for you because of lifestyle, rather than “optimal”?
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Good question.
You don’t recover as well as if you had eaten.
But, in my case, I’m 40. I like the way I look, and the leanness is an important part of it. I value longevity but still like to push for gains in strength and size, albeit very slowly (or maybe not at all, could be in my head, that’s OK too). It’s optimal based on the goal it’s trying to achieve in my case. Not optimal for any one specific focus.
I still eat starting at 3pm on non-lifting days and try to at least hit 1g of protein per lb of body weight and maintenance calories before sleeping. I don’t track it too closely at this stage, though. Just checkboxes to hit, if I’m off a little bit here and there, no biggie.
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You’re a brave man.
I’m 40 and breakfast food is the only reason I get out of bed in the morning.
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I am 61 today, 62 in September. Can’t believe I am saying that out loud.
So, being 40 is no excuse. I know @RT_Nomad at 90 will agree - that fucker is deadlifting four plates at 76 years old.
My goal is to hit 1234 by 65. I have the one, the two, just need to work out the three and the four.
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Just read a study that showed doing the earing from 8am until 2pm and then fasting was best for adding muscle and losing fat by a factor of 2x while on a program.
I think you’ll find that you can find many studies that say many things.
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Hell yeah.
No excuses here. Just pre-occupied and keeping the engine warm for the next time I want to push harder.
Keep crushing it, man.
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Just making sure I understand your post. You’re saying that eating between 8am and 2pm will 2x your muscle growth and fat loss, per a study? If so, can you post the study?
I’ll also never do that. Family dinner is an important part of our lifestyle, but it would be great to read it.
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Just think for a minute how bonkers that conclusion is. Eating between 8am and 2pm, specifically. Hey that’s cool: what if you’re a shift worker and you wake up at 1800, work until 0700: the most anabolic window for that guys is STILL 0800 to 1400? Shouldn’t that dude get some sleep at some point?
Thats the issue with most studies…they are usually biased
Or poorly performed, poorly controlled, too short, etc.
Which is to say, there’s nothing wrong with the study itself. The study is just a datapoint. What’s wrong is what people do with those datapoints. Bart Kay had a good observation: no one should ever read the “conclusions” section of studies. That’s the people writing the study voicing their opinion. It’s the least meaningful part of the study. Read the information about the study: how they conducted it, and what they found, and from there draw YOUR conclusions.
And then realize it’s just ONE study. I loved the line from “Thank You For Smoking”, where they had their scientist that was working for the tobacco companies; “This guy could disprove gravity”. You can do pretty much anything with one study.
Which is also to say: studies don’t PROVE anything. It’s in the name: they STUDY things. Studies can FIND things, they can observe them, but they’re not going to prove anything.
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Ironically that is part of my sons duties as a assistant professor/ research assistance is to look over studies and tear them the hell appart based on their merits.
That’s not ironic at all: I’d fully expect him to do that. It’s good to have academic rigor like that.
It’s honestly why I genuinely don’t care what “the studies” say. I’ll take anecdote and clinical evidence and bro science as “good enough” at this point.