Let me summarise for you 1. Not paying attention to macro nutrient content. Adequate protein required. 2. Decreasing intensity of your exercise. Keep up resistance training. 3. Combing IF with large restriction of calories. 4. Cutting carbs too much. Consider Leto with high fat 5. Too much steady state cardio
Once I’ve cut down the body fat , how do I put muscle on ? Come off intermittent fasting completely or increase calories within intermittent fasting eating window ?
Gotta say, I REALLY appreciate that you cite credible sources for your information rather than just expecting us to take everything at face value like other content creators around.
I have been doing strength training in a fasted state for the last months. While it's a bit weird the first few times, you adjust to it and I actually feel better to lift on an empty stomach.
Very true. I'm used to fasted strength training as well and have been training fasted for quite a few months now (over 7 months). If I ever end up having to train a few hours after eating, I feel heavy, sluggish, and nauseated. However, when I train fasted I feel energized and light! Funny how that works.
i like resistance training right before my 16 hours of fasting is up. after my workout i eat, it works well. cardio however is different, i'll do that fasted and only drink water after.
Being in a calorie deficit isn't this whole reason intermittent fasting works well. It's the reduction of insulin. Being in a calorie deficit does not mean those calories will be covered from fat
Man, this channel is gold! The information level is incredible! I only wish that you incorporate the metric values for the information you provide in your videos (just in the animations and graphics would be sufficient), it's hard for non native English speakers to understand the more technical parts and do the maths at the same time. Thanks for the content and keep helping us!
I go 20 hours without food and 4 hours of eating a ton of healthy foods. Feeling strong, needed some time to adjust, but it get’s easier with time and I already lost some weight without losing strength.
I just started doing intermediate fasting few weeks ago. I was worried at first that I would lose muscle but lately i mean its kinda soon only a few weeks but the results are pretty good. i can see my abs so much more now. I havent lost any real muscle size but dropped weighted and my stomach is so much flatter. Gonna do an update soon on my channel. This video was great to break it down
These videos are so good, full of knowledge, the timing between subjects, the length of most of your videos, the images and interaction constantly changing makes it almost close to no distraction or loss of interest from viewers at least for me anyway, I like Thomas DeLauer videos but is harder for me to focus on his videos for some reason, these seems to be very easy to focus through the entire videos.
I have to say that using a phrase such as ‘Just a different way to restrict your caloric intake’ is NOT a helpful assessment of what intermittent fasting is actually doing. This assumes that calories are the ONLY thing that matter in weight loss. I am troubled that the hormonal effects of fasting (aka. Not consuming food for a given amount of time) are completely overlooked in these explanations. I also don’t understand why you’re calling intermittent fasting a ‘diet’. I strongly agree that continuing resistance training is part of any healthy lifestyle and you make some good points about avoiding muscle loss. I would prefer to see a more honest assessment of what intermittent fasting actually is, opposed to dumbing it down to a calorie conversation. This is something WAY too many people in the fitness industry do and it’s only part of the story.
The biggest thing I’ve learned in my own experience is to not workout during my 8 hour eating window. It just takes up so much time that I end up not eating enough. I workout at the very end of my fast. Then start eating
Me personally, I feel like I'm about to die or some shit if I do a heavy workout in a fasted state. My workouts don't last too long at my current stage; I'm usually done in about 25 minutes max, so I workout very shortly after eating. Not too soon or you'll get cramps.
It's all about insulin, getting your insulin sensitivity repaired is likely the best benifit of intermittent fasting, not to mention autophagy, human growth hormones go crazy after 14 hours of fasting, your organs and gut get a chance to do repairs and rebuild your enzyme production systems etc... I find 18/6 as a rule is the best with 2 meals a day. I sometimes do 20/4 when feeling good but cannot seem to get the caloric intake I need to stay strong at that level. I consistently lose 10 lbs a month of fat exercising 90 minutes a day and walking whenever I can. 325 to 210 over 16 months, 20 left to go. Once you purge the sugars and bad carbohydrates (over 55 on the glycemic index) out of your body and liver you don't get hunger cravings. (this may take 10 days or so.) You will likely evolve into a Keto diet as it just works like bacon and eggs in conjunction with intermittent fasting. If you wish to build muscle it would require a different strategy but 9/10 people need to lose weight.
true, and there seems to be little evidence, that the claim made in the video is true beyond what he thinks himself is true. Many followers, being a great speaker, making good videos etc. does not make any claim or belief more or less true.... And isnt it ironic, that when growthhormone is a main creator of lean mass, and that is beeing massively produced during fasting, then all diets advise to keep steady and contionious and many small meals? It seems like truth, logic and realisme is having a conflict.
Terry Whelan Wow nice man. Keep it up! What did you eat in 1 meal? I want to try OMAD but is 2chicken breasts, a lot a veggies: brocolli etc, 3 eggs, a gallon of water and maybe a can of tuna water based good?
@@Virlo u need 2000 calories to just wake up and breath. Anything extra requires more calories. U want to keep muscle you must ingest protein. To keep insulin down elimate the bad sugar that raises it. Chicken and eggs have 0 carbs. Oatmeal is a low glycemic with protein that can help regulate your cravings in the beginning and fuel ur workouts. Sip water throughout day. Never drink it like ur having a beer pong party. When you eat dont drink anything unless absolutely necessary or just to help if u overcook some baked chicken....which is my easy 3x pre prep meal 1 lbs of chicken with fibrous veggie and batch of oven baked potatoes on serious cardio days. My cheat meal would be eggs and salsa with some type of meat chopped and mixed in and corn/wheat tortillas. I dont eat breakfast until after 8 hours of being up but scramled eggs or just chicken breasts only does not to me feel heavy and gives me a boost to help me when i first started and i needed to eat something in the morning. Now i train fasted and eat whatever i feel like and my next meal will be cheat meal and im still doing great. People see me eating chips and salsa and burgers with shakes cheese but dont realize i have been training and earned it. Moderation is key here but its when you get tired of asparagus and baked chicken its ok to have some bacon tortillas rice and beans queso or whatever u like once u have done what i have been doing. Everyday is not like this for me but i swear by it im still making gains everyday. Currently i workout for 1 day every muscle and recover for 2_4 days and on those days just walking ,abs.,flexion,ecentric negative light weight reps only when my 1 day of training was poor example i do 110 pushups straight vs only to 70 in that day those rest days are correctting the inefficiencies.
dru713281 lolol. Nice man. But 4 Chicken breasts are too much to eat man. I can barely eat 1 or maybe 2. Idk eating is hard for me. Training is easy. Experience 3 years with personal trainers so yea. If I eat 2 chicken breasts, 3 eggs, a can of tuna it’s to low calories that I might lose muscle etc.
Hey david great stuff. So when weight training and IF how many days a week is ideal for training. I was doing IF with 3 days or WT and 3 days of cardio. But I hurt my knee so I am not running those three days. I got pretty good results, but now feeling like I am getting fat gain. I have been WT 5 days to supplement the loss of cardio, I can do some lower impact cardio right, just not running. What do you think? I was only running 15-20 mins 3xweek.
I’ve been doing the low carb less than high protein moderate fat. For several months and have lost almost 80 lbs. I have tried fasting but my glucose levels tend to crash hard after 13-14 hours. 12 hour fasting BG is usually low 70s to low 90s. Macros. The only carbs I eat are from green vegetables and I average less than 10% daily for carbs. Fat and protein are about split evenly between the remaining 90%.
I have been IFing for over a year now and I have had nothing but BIG gains in the gym and on the bars...YOU have to eat a healthy diet...I do the 50% good fats and oils, 40%Protein and 10% carbs and it has worked wonderfully for me however this might work differently for others. Work out at the end of your fast then eat for best protein synthesis and muscle development. Post Script...I am in the single digit percentile of fat so I don't do IF to lose weight, I do it in order to get the high lvls of HGH, Testosterone and other awesome chemicals that to nothing but amazing things for my body.
Hey! Thanks for this comment man, how does your day look like in terms of food? I started IF but I'm kind of scared to lose some muscle mass... Thanks in advance for your reply ;)
"0.8 to1 gram of protein per pound of body weight" Why do you americans use gram and pound in the same sentence? Why not your ounces and pounds? Or just use the metric system, gram and kilogram...
Simple. We use gram and pound in the same sentence because we're literally *not on the metric system.* Might not make sense to you but it does to us. I'm 150 lbs so I know I have to eat around 150 grams of protein. Easy af. It aint exactly easy to get a whole country to start using new units of measurement when they've been used to different ones for centuries.
@@GhostInPajamas It's nothing new that americans don't or lets say not really use the metric system, nor do i force americans to use the metric system. The question is why do you use gram and pounds in the same sentence? Gram belongs to the *metric system* and pound to the *imperial system* . Why don't you stick to the imperial system and use ounces (the imperial equivalent of gram) to pounds? Do you use gram regularly? What units of mass besides the imperial system do americans use?
The hardest part about building muscle is having a good diet. That was my main problem until I found the Agoge diet plan. Now I'm gaining more muscle than ever.
You Rock brother. I am training to be a PT & PE instructor/teacher and your video's a gold, best on you tube . Very grateful.. Ill sign up for your 6 week challenge once i have finished this 30 day program were doing through course. Cheers mate . Gil New Zealand
I actually did this for about 3 months and lost over 30 pounds and got a lot stronger and leaner. One of the best things I’ve done for my body felt so good and healthy
@@filipdjokovic3684 well now im on a 8 week strict diet to cut so im eating 4 meals a day now and all healthy no cheat meals, the past 5 weeks ive had 5 days where i cheated but other than that i got alot leaner.
@@JayVerma nice, i am one month on my 16-8 IF and i was wondering if it was necessary to clean up your whole diet to see results. or can some meals be not soooo clean, i mean with white bread etc.
Brillianlly selected visuals :D Thanks for providing science-backed info, your videos are so much more valuable than just anecdotal hearsay and sales pitches, which one finds on most other weight-loss / muscle-gain / fitness channels. Much MUCH appreciated!
Hello, I am fasting from 00:00-16:00. Can I build muscle if I workout around 21:00? Because I have seen that if you are IF you should workout while fasted if you want to build muscle for some reason. Thanks.
0.8grams of protein per pound of bodyweight. I think that it's best for everyone if you stick to one system of measurements. That's approximately 1.8grams per kg.
Capone Spivey you got this bro 💪🏽 I weighed about 302LB in December 3rd 2018 and currently I am at 280LB. My daily regimen is eating 4 hard boiled eggs every morning and throwing the yolks out. After that I mix Apple cider vinegar with 2 tablespoons with 8oz of water and drink that with a straw so my enamel don’t fuck up. I don’t have my real meal until 5pm which is grilled chicken and veggies steamed. Keep in mind intermediate fasting isn’t safe for us beginners start off slow then transition to fasting. Also exercise daily especially HIIT exercises. Also the supplements I take is C4 ripped for my preworkout and after my workout I take protein shake of iso100
@@Killakamikaze Lose the protein shake and pre-workout. They're full of sugar and garbage chemicals. Drink tea instead. Also, eat the egg yolks - it's the best part of the egg (the good fats in it will train your body to use fats for energy rather than sugar and glucose).
25 to 50 gm of carbs won't kick u out of keto IF you're moderately active. I cycle carbs in once every 2 weeks. 150-300g didn't even kick me, i did 250g twice and 350g over a 16 hour window once. When i did 350 grams of carbs in 16 hours, i did 250g that night and 100g for breakfast. I got down to a 0.9 mmol after my 250g meal and same before bed after, I woke up at .7 mmol, finished the 100g carbs, and landed at a .5 mmol. I got no Lower than that. The other two times I did 250g the lowest I got was .9 mmol and the second 250g I never went under 1.2 mmol. I think restoring muscle glycogene is the main reason why I can remain in the state of ketosis. Also the video mentions running, I run 4 miles every other day, I never leave ketosis, these are interval miles and rather than take a break in between intervals, i lift weights between intervals to keep my heart going for a greater afterburn effect, then while im running the next interval, my muscle glycogene will slowly refill for the area i targeted, which is good for muscle protection. Excersising in a intermittent fasted state will give you multilple benefits over carb snacking unless you're a bodybuilder. Excersise at the end of your fasted window, and eat 4-8 oz of protien within 30 minutes after your workout (this is recommended but im bad about this, usually takes an hour and half to cook and eat). 1 hour intense excersise every other day, then 1 day rest. My mmols can be anywhere from 1.5 - 3.0 on a work out day, then they range 1.7 - 2.2 after dinner and before bed with not much fluctuation. Non-work out days I'm generally in the 1.7 - 2.7 mmol range from wake to sleep. So it really depends on your body and how you use it but I've never once been kicked from excersise and I burn about 1200-1300 calories from a session, and ive eaten 250g+ of carbs and remained in a nutritional state of ketosis. Just depends on the individual and how they utilize glycogene.
The difficult/frustrating part of intermittent fasting was reaching my macros mostly protein. I tried 1g of protein per body weight but always came up short. I just used 0.8 g per body weight and it made it way easier. Instead of having to aim for 152 g of protein daily I now consume 121 g of protein. Big difference! I use to worry to much on protein that I would eat large portions of protein and be in a caloric deficit by 50-100 calories which is a small deficit and would take more than a week to lose just 1 pound from that deficit. I’m still learning from my fitness journey.
Since August of 21 I’ve lost 81 lbs and exceeded my goal weight of 160 down to 149.6 currently. I achieved this with intermittent fasting and exercise that includes cardio and since December, strength training. I don’t want to be in the 140s as a 44 tear old 5’10 male. I try to make sure I get enough protein and I’m generally happy with my muscle definition progress. But I feel kind of lost today. I strive to do 10,000 steps about 5 days a week, but that was for fat burning and although I don’t have the perfect physique at this weight (damned lower abdomen) I know fat burning should be off the table now so I’m thinking the cardio should be off the table as well. But the the problem is, then I’ll never firm up the lower abdomen and sides to where I want them to be. I was doing ab work 5 days a week at home but I reduced that to 1 or 2 days but with gym equipment now. I target upper lower and sides. I guess I have to really focus on the strength training and increasing my protein intake at this point, I never worried about carbs but do eat generally healthy with no sugary junk for meals during my feeding window. I just wish I had someone to show my progress to that could help guide me from this point forward to perfect my physique at this weight then add back weight all in the form of muscle. I keep reminding myself it’s a marathon not a sprint.
I’m eating 200+ grams of protein per day at 186 pounds, eating 2200-2400 calories between noon and 8, burning 1000+ calories during exercise, and keeping my carbs around 100 grams a day. I’ll do 4-5 days of fasted LISS and maybe 1 day of HIIT per week. Definitely leaning up and gaining muscle. Thank you for the further validation for my current routine.
When you allow your glucose levels to deplete your body releases proteins that heal the body which is very important in your glucose levels can only be depleted if you do not eat for 16 hours give or take some
I need your insight on IF but on a plant based diet. I dont assume much is different once broken down but a video may help me with getting better results. Thanks!
I made mistakes 2 and 3 but it was due to my high risk of diabetes t2 that was resolved with the keto diet with 12 months. I lost 18 kg in weight and according to my scale the ratio fat/muscle stayed the same. So I lost a lot of muscle. 3 months ago I started to rebuild muscle and have gained 3-4 kg successfully. At 65 the right protocol seems to be relevant. I increased my calories to gain muscle and did but I added fat too. Raising my overall calories stalled my weight loss despite the exercise. I am now doing a 3 day protocol with a heavy weight lifting/high calorie day, a light weights low calorie day and a light weights fasting day. The fasting increases apparently the stem cell and satellite cell production necessary for muscle growth. It is important to keep the training up to protect the muscle. I do only HIIT sprinting on the second day of my three day cycle and no other cardio at all. So far it seems to work well but I have focused now more on Doug McGuff high intensity resistance and it is better for recovery of the muscles. You need to find your own best practice!
Huge point made. If you are doing a lot of cardio, its best to not IF and eat breakfast in the morning that is HIGH IN PROTEIN. This will help you keep on muscle so you don't loose it.
For those bad at math, because math class sucked, simply do .9 or .8 times your weight to find how much protein you need in your diet.(Also since I know some ppl will be stupid enough to calculate 1 gram times body fat, its the same amount of grams and body weight. 150weight=150grams)
When he says eating all your food in an 8 hour window, does he mean eating all throughout those 8 hours? Because what I do is just eat one very big meal, and for the most part I dont eat until the same-ish time the next day. And im not even doing it out of a diet thing, but its more like a habit-convenience thing that I've already been doing long before I even started hitting the gym about 2 months ago. Is this alright?
Beleaguered Beluga It’s probably a little late to be responding but that is fine. That is often referred to as the “Warrior Diet” or “OMAD” which means One Meal A Day. The window is the time you are allowed to eat. If you eat twice or once it doesn’t matter. You’re consuming the same amount of calories within the given time window.
1- consume sufficient protein 2- lift weights (weight loss should only be done by fat loss) 3- daily caloric intake not to be reduced 4- consume sufficient carbs (noy super low) 5- avoid excessive cardio.
I do intermittent fasting for its health benefits, not necessarily to lose weight, the latter being a bonus. But when you eat too early in the day your healing production stops.
If u eat food....youll look good. Feel good...have strength and ability....and not have to eat as often. When u fast....your in the zone of how great your food and sun and respiratory system is. If u eat crap....hey....youll get that too.
So when should I train if I use intermittent fasting? Usually you eat two hours before training to get glycogen in you muscles, you eat right after you training to stop catabolism and you eat two hours later to replenish your energy and to start rebuilding of muscles, so what now?
Can You tell me what Is good for Diabetes there is medications like metformin, Pioglitezone and Atrovastatin that can hinder Protein synthesis, what about those who are impacted by Diabeties and Medications.
I follow 16:8(2pm-10pm--feeding).I workout in morning 6am, so when will I take my protein shake..?if I take it in feeding hour then there will be too much gap for the protein shake.will it cause muscle loss?plz help me out ..when to take the protein shake??
Great advice, thank you ! I have three questions if you don't mind: I started intermittent fasting five days ago, and I'm going to the gym for the first time in my life (before I did other sports like tennis, soccer..) Q1 : Can you give me what I shall eat each day during my 7~8 hours of eating ? Q2 : Is there any risk for my muscles if I start directly doing resistance exercises ?
how do u feel about Combining IntFasting and the Keto Diet, what do you think is my target for macros and calories i want to eat during my feeding window im 210 lbs 5’8” i work out 3-4 times a week and want to lose weight/body fat
honestly just eat whole foods, and try to stay under 2000 cals, (during your eating window) (if you don't feel full enough after your meals just feel up your stomach with a cup of water), if youre trying to lose weight. but fasting still helps though, a plant-based diet would also help. that's just my advice, you should try it
i'm skinny , i want to gain muscles i'm a Muslim so fasting in Ramadan after 16 hour from eating or drinking nothing should i train before the first meal or to train after eating the explanation plz
Can you get away with body weight excercises instead of lifting heavy? Could this be achieved by doing each rep slowly (time under tension) plus increasing the number of reps (excluding pull ups since I don't have a bar)? Also, is a keto diet superior to having normal amount of carbs? I'm trying to burn stubborn body fat (love handles) whilst putting on muscle
Max could you please make a video with your opinion about IF being used not to lose weight, but to put weight? And I mean to put muscles of course! Thank you, looking forward!
@@RUclipsWorldwideinternet Man I mean while eating in a caloric surplus and your nitrogen balance is ok if not positive.. IF changes the "when" not the "what" you eat, remember? It's not a diet plan, it's an eating pattern :)
Been on a strict high protein fast for two weeks. Is it a good idea to be doing so if your a little more on the heavy side? Not worried about losing mass. Just dropping pounds
Good video. One point: i think that high intensity cardio during a cut prioritizes the metabolism of carbs and perhaps protein. Low level steady state cardio leads to slow-but-steady metabolism of fat. Remember, the reason we have carbs is to help us during bursts of activity, like for running or fighting. If we keep the cardio low -- like not more demanding than walking -- i believe your body limits it's calorie hunting to finding it in FAT. Studies show that the more intense an exercise, the more the body goes to sugars or even protein. In other words, if you want to burn almost exclusively fat, keep the intensity LOW. Downside is that this is more time consuming and boring. But I have found a way around that! Thought?
There's a lot of talk about IF during a cut but I'm currently bulking on 3000 calories. (6ft Weighing 154lbs with 14% body fat and burning 2600 a day) I start eating at 6.30am just before my morning workout and finish eating by 4. So I'm doing a 14/10 fast mostly to avoid becoming insulin sensitive and I'm not exercising during a fast. I know protein synthesis is elevated during sleep and that's when my fast will be at it's peak. I'm curious as to if this will affect gains much or if I should expand my eating window while bulking?
Actually protein synthesis slows down while at rest (in particular sleeping)... However HGH does increase periodically during certain stages of sleep. You don't have to worry about protein turnover during your sleep... But if you're still concerned about not getting enough kcals in while at rest then I advise consuming a slow digesting protein with a FEW carbs about 30mins - 1 hr before bed... For example a cassein shake with some berries or some cottage cheese and crackers.... Nothing extremely heavy just enough to sustain you throughout the night.... And if you do that consistently you should reach your goals sooner than later, provided you keep exercising and eating enough protein.
Great video! way to tell people they wont get results on omad eating garbage, tried this myself and It didn't work. Lets be honest if you want to look healthy and ripped, you either have to eat that way or have insane genetics. So make it easy and chose low calorie foods that you can eat a lot of (until you're stuff'd) and enjoy. Make sure high protien foods are priority. Without steroids you aren't going to get a lean physique without putting in some dietary effort! Eat less calories then you think you need.
For intermittent fasting, what's the idea behind 2 weeks on 2 weeks off (refeed)? Could it be 3 and 1? I'm only asking because refeeding is pretty depressing for me - I like the IF schedule, but I certainly do notice a plateau after week 2 (is the 2 on 2 off to prevent plateauing?).
2:39 The study you cited mentions that "Fatigue ratings and "worse than normal" scores on the Daily Analysis of Life Demands for Athletes were higher in the HP (high protein) group" Basically okay the high protein group retain more of their muscle mass, BUT they were feeling the most like shit. When the number 1 factor to weight loss is diet adherance, maybe lowering the protein and getting more carbs and fats will help people not feel like crap on the diet and stick more to it ;)
Yes studies have shown that fasting for 18 to 24 hours increases growth hormone up to 2000% in men and 1300% in women that will start building new muscle tissue, tenants, making bones stronger, even slowing down the aging process. But I do think you need to train even in a fasted state to build muscle, even so the growth hormone will preserve your existing muscle mass. But lots Of Cardio will cause you to loose Muscle not just fat so resistance training is a must. Besides the more lean muscle mass you have the more fat you will burn at rest because you will burn more calories to maintain the lean muscle.What I don't understand is 1 g of protein per pound of body weight every day, I bought 16 oz organic grass fed beef and it said it was 44.6 grams protein that is 1 pound of beef I weigh 225 POUNDS 225 GRAMS OF PROTEIN IS A LOT OF PROTEIN TO CONSUME EVERY DAY IT MAKES IT IMPOSSIBLE TO BE IN A CALORIC DEFICIT. I WOULD HAVE TO EAT OVER 5 POUNDS OF BEEF EVERY DAY. HOW MANY PROTEIN SHAKES IS THAT LIKE 10 COME ON MAN?
At .8-1g of protein, my daily protein intake sits at approximately 40% of daily calories, what should the other macros look like if I'm trying to build muscle mass?
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Let me summarise for you
1. Not paying attention to macro nutrient content. Adequate protein required.
2. Decreasing intensity of your exercise. Keep up resistance training.
3. Combing IF with large restriction of calories.
4. Cutting carbs too much. Consider Leto with high fat
5. Too much steady state cardio
David thank you
Your the man
Thanks. You is a Lifesaver
I considered Leto and now I have a tattoo that says “Damaged” on my forehead
Once I’ve cut down the body fat , how do I put muscle on ? Come off intermittent fasting completely or increase calories within intermittent fasting eating window ?
Gotta say, I REALLY appreciate that you cite credible sources for your information rather than just expecting us to take everything at face value like other content creators around.
That's because he didnt come to start no trouble, he just came to do the Intermittent Fasting Shuffle!!
I have been doing strength training in a fasted state for the last months. While it's a bit weird the first few times, you adjust to it and I actually feel better to lift on an empty stomach.
Very true. I'm used to fasted strength training as well and have been training fasted for quite a few months now (over 7 months). If I ever end up having to train a few hours after eating, I feel heavy, sluggish, and nauseated. However, when I train fasted I feel energized and light! Funny how that works.
i like resistance training right before my 16 hours of fasting is up. after my workout i eat, it works well. cardio however is different, i'll do that fasted and only drink water after.
Do you drink any protein shake after weight training in the morning ?
@@medanishsharma No while doing IF. Anything with calories (except black coffee/most teas) will break a fast.
bulletproof coffee helps
Being in a calorie deficit isn't this whole reason intermittent fasting works well. It's the reduction of insulin. Being in a calorie deficit does not mean those calories will be covered from fat
Man, this channel is gold! The information level is incredible! I only wish that you incorporate the metric values for the information you provide in your videos (just in the animations and graphics would be sufficient), it's hard for non native English speakers to understand the more technical parts and do the maths at the same time. Thanks for the content and keep helping us!
true!
I go 20 hours without food and 4 hours of eating a ton of healthy foods. Feeling strong, needed some time to adjust, but it get’s easier with time and I already lost some weight without losing strength.
Same. I can go a day or two without really eating and I feel great. No hunger and I still have energy to lift heavy and run.
ACRX SLS that’s great but at least eat some fruits for energy for those heavier workouts. Sooner or later you can get sick if continued.
@@acrxsls1766 😂😂😂you feel "great" after two days of workingout without eating?
You can mantain strenght.... but not bulk mass... cannot be done during this kind of diet... this a specific weight loss diet...
What time do you eat
I just started doing intermediate fasting few weeks ago. I was worried at first that I would lose muscle but lately i mean its kinda soon only a few weeks but the results are pretty good. i can see my abs so much more now. I havent lost any real muscle size but dropped weighted and my stomach is so much flatter. Gonna do an update soon on my channel. This video was great to break it down
What about strength? You didnt loose mass, but what about your strength ?
These videos are so good, full of knowledge, the timing between subjects, the length of most of your videos, the images and interaction constantly changing makes it almost close to no distraction or loss of interest from viewers at least for me anyway, I like Thomas DeLauer videos but is harder for me to focus on his videos for some reason, these seems to be very easy to focus through the entire videos.
I have to say that using a phrase such as ‘Just a different way to restrict your caloric intake’ is NOT a helpful assessment of what intermittent fasting is actually doing. This assumes that calories are the ONLY thing that matter in weight loss. I am troubled that the hormonal effects of fasting (aka. Not consuming food for a given amount of time) are completely overlooked in these explanations. I also don’t understand why you’re calling intermittent fasting a ‘diet’.
I strongly agree that continuing resistance training is part of any healthy lifestyle and you make some good points about avoiding muscle loss. I would prefer to see a more honest assessment of what intermittent fasting actually is, opposed to dumbing it down to a calorie conversation. This is something WAY too many people in the fitness industry do and it’s only part of the story.
The biggest thing I’ve learned in my own experience is to not workout during my 8 hour eating window. It just takes up so much time that I end up not eating enough. I workout at the very end of my fast. Then start eating
Did it affect your performance? Seeing that coming from a fast, without taking any foods in, would make you perform less than optimal?
@@itpugil at first but your body adapts. And you burn sooo much fat when you train fasted
@@killinit913 oh ok, I am new to this. Thank you for the information!
Me personally, I feel like I'm about to die or some shit if I do a heavy workout in a fasted state. My workouts don't last too long at my current stage; I'm usually done in about 25 minutes max, so I workout very shortly after eating. Not too soon or you'll get cramps.
Yes
Remember. When you breakdown protein during fasting, a lot of that isn't muscle. It can dead or unhealthy cells, old enzymes, etc.
It's all about insulin, getting your insulin sensitivity repaired is likely the best benifit of intermittent fasting, not to mention autophagy, human growth hormones go crazy after 14 hours of fasting, your organs and gut get a chance to do repairs and rebuild your enzyme production systems etc...
I find 18/6 as a rule is the best with 2 meals a day.
I sometimes do 20/4 when feeling good but cannot seem to get the caloric intake I need to stay strong at that level.
I consistently lose 10 lbs a month of fat exercising 90 minutes a day and walking whenever I can.
325 to 210 over 16 months, 20 left to go.
Once you purge the sugars and bad carbohydrates (over 55 on the glycemic index) out of your body and liver you don't get hunger cravings. (this may take 10 days or so.)
You will likely evolve into a Keto diet as it just works like bacon and eggs in conjunction with intermittent fasting.
If you wish to build muscle it would require a different strategy but 9/10 people need to lose weight.
true, and there seems to be little evidence, that the claim made in the video is true beyond what he thinks himself is true. Many followers, being a great speaker, making good videos etc. does not make any claim or belief more or less true.... And isnt it ironic, that when growthhormone is a main creator of lean mass, and that is beeing massively produced during fasting, then all diets advise to keep steady and contionious and many small meals? It seems like truth, logic and realisme is having a conflict.
Terry Whelan Wow nice man. Keep it up! What did you eat in 1 meal? I want to try OMAD but is 2chicken breasts, a lot a veggies: brocolli etc, 3 eggs, a gallon of water and maybe a can of tuna water based good?
@@Virlo u need 2000 calories to just wake up and breath. Anything extra requires more calories. U want to keep muscle you must ingest protein. To keep insulin down elimate the bad sugar that raises it. Chicken and eggs have 0 carbs. Oatmeal is a low glycemic with protein that can help regulate your cravings in the beginning and fuel ur workouts. Sip water throughout day. Never drink it like ur having a beer pong party. When you eat dont drink anything unless absolutely necessary or just to help if u overcook some baked chicken....which is my easy 3x pre prep meal 1 lbs of chicken with fibrous veggie and batch of oven baked potatoes on serious cardio days. My cheat meal would be eggs and salsa with some type of meat chopped and mixed in and corn/wheat tortillas. I dont eat breakfast until after 8 hours of being up but scramled eggs or just chicken breasts only does not to me feel heavy and gives me a boost to help me when i first started and i needed to eat something in the morning. Now i train fasted and eat whatever i feel like and my next meal will be cheat meal and im still doing great. People see me eating chips and salsa and burgers with shakes cheese but dont realize i have been training and earned it. Moderation is key here but its when you get tired of asparagus and baked chicken its ok to have some bacon tortillas rice and beans queso or whatever u like once u have done what i have been doing. Everyday is not like this for me but i swear by it im still making gains everyday. Currently i workout for 1 day every muscle and recover for 2_4 days and on those days just walking ,abs.,flexion,ecentric negative light weight reps only when my 1 day of training was poor example i do 110 pushups straight vs only to 70 in that day those rest days are correctting the inefficiencies.
@@Virlo u weigh 300lbs then consume 200
dru713281 lolol. Nice man. But 4
Chicken breasts are too much to eat man. I can barely eat 1 or maybe 2. Idk eating is hard for me. Training is easy. Experience 3 years with personal trainers so yea. If I eat 2 chicken breasts, 3 eggs, a can of tuna it’s to low calories that I might lose muscle etc.
Best advice I have heard in a long time.
Yep. it's worth listening to.
Remember:
Smoothies aint fasting.
Hey david great stuff. So when weight training and IF how many days a week is ideal for training. I was doing IF with 3 days or WT and 3 days of cardio. But I hurt my knee so I am not running those three days. I got pretty good results, but now feeling like I am getting fat gain. I have been WT 5 days to supplement the loss of cardio, I can do some lower impact cardio right, just not running. What do you think? I was only running 15-20 mins 3xweek.
Please make more videos on intermittent fasting I really like your videos and how you explain, show facts and give tips 🙌🏽🙌🏽💪🏽💪🏽
This man is a genius-gold standard info shared here! Keep up the good work!
I’ve been doing the low carb less than high protein moderate fat. For several months and have lost almost 80 lbs.
I have tried fasting but my glucose levels tend to crash hard after 13-14 hours.
12 hour fasting BG is usually low 70s to low 90s.
Macros.
The only carbs I eat are from green vegetables and I average less than 10% daily for carbs. Fat and protein are about split evenly between the remaining 90%.
I have been IFing for over a year now and I have had nothing but BIG gains in the gym and on the bars...YOU have to eat a healthy diet...I do the 50% good fats and oils, 40%Protein and 10% carbs and it has worked wonderfully for me however this might work differently for others. Work out at the end of your fast then eat for best protein synthesis and muscle development. Post Script...I am in the single digit percentile of fat so I don't do IF to lose weight, I do it in order to get the high lvls of HGH, Testosterone and other awesome chemicals that to nothing but amazing things for my body.
Hey! Thanks for this comment man, how does your day look like in terms of food? I started IF but I'm kind of scared to lose some muscle mass... Thanks in advance for your reply ;)
"0.8 to1 gram of protein per pound of body weight" Why do you americans use gram and pound in the same sentence? Why not your ounces and pounds? Or just use the metric system, gram and kilogram...
Simple. We use gram and pound in the same sentence because we're literally *not on the metric system.* Might not make sense to you but it does to us. I'm 150 lbs so I know I have to eat around 150 grams of protein. Easy af. It aint exactly easy to get a whole country to start using new units of measurement when they've been used to different ones for centuries.
TheGamingSponge1 Precisely.
@@GhostInPajamas It's nothing new that americans don't or lets say not really use the metric system, nor do i force americans to use the metric system. The question is why do you use gram and pounds in the same sentence? Gram belongs to the *metric system* and pound to the *imperial system* . Why don't you stick to the imperial system and use ounces (the imperial equivalent of gram) to pounds? Do you use gram regularly? What units of mass besides the imperial system do americans use?
@@IxamusMC because we want to?????
Plus we traditionally use pounds for weight measurements but fats, carbs, and protein are indicated in grams on nutrition labels...
The hardest part about building muscle is having a good diet. That was my main problem until I found the Agoge diet plan. Now I'm gaining more muscle than ever.
In my opinion this channel has the best fitness videos and they helped me a lot. Thank you :)
You Rock brother. I am training to be a PT & PE instructor/teacher and your video's a gold, best on you tube . Very grateful.. Ill sign up for your 6 week challenge once i have finished this 30 day program were doing through course. Cheers mate . Gil New Zealand
I actually did this for about 3 months and lost over 30 pounds and got a lot stronger and leaner. One of the best things I’ve done for my body felt so good and healthy
so why you quit?
@@hanskazan7403 I’m doing it now. I started back up I already dropped 20lbs in less than 2 months
@@JayVerma great job! did you clean your diet a lot? or do you allow yourself 'cheat meals' ?
@@filipdjokovic3684 well now im on a 8 week strict diet to cut so im eating 4 meals a day now and all healthy no cheat meals, the past 5 weeks ive had 5 days where i cheated but other than that i got alot leaner.
@@JayVerma nice, i am one month on my 16-8 IF and i was wondering if it was necessary to clean up your whole diet to see results. or can some meals be not soooo clean, i mean with white bread etc.
One of the best channels on RUclips. Don't @ me.
Brillianlly selected visuals :D
Thanks for providing science-backed info, your videos are so much more valuable than just anecdotal hearsay and sales pitches, which one finds on most other weight-loss / muscle-gain / fitness channels.
Much MUCH appreciated!
Hello, I am fasting from 00:00-16:00. Can I build muscle if I workout around 21:00? Because I have seen that if you are IF you should workout while fasted if you want to build muscle for some reason. Thanks.
0.8grams of protein per pound of bodyweight. I think that it's best for everyone if you stick to one system of measurements. That's approximately 1.8grams per kg.
yes.. i think he has mistaken LB for kilogram and is actually suggesting almost twice the amount.. It should be .8 grams per kilogram of bodyweight
Freaking love this channel, super informative and I gotta give the graphics team their props! 👍🏽👊🏽
Im doing fasting right now & i weigh 310 so i hope im doing it right. Thank you for showing me how to do it. 💪✊👊
Capone Spivey you got this bro 💪🏽 I weighed about 302LB in December 3rd 2018 and currently I am at 280LB. My daily regimen is eating 4 hard boiled eggs every morning and throwing the yolks out. After that I mix Apple cider vinegar with 2 tablespoons with 8oz of water and drink that with a straw so my enamel don’t fuck up. I don’t have my real meal until 5pm which is grilled chicken and veggies steamed. Keep in mind intermediate fasting isn’t safe for us beginners start off slow then transition to fasting. Also exercise daily especially HIIT exercises. Also the supplements I take is C4 ripped for my preworkout and after my workout I take protein shake of iso100
@@Killakamikaze Lose the protein shake and pre-workout. They're full of sugar and garbage chemicals. Drink tea instead. Also, eat the egg yolks - it's the best part of the egg (the good fats in it will train your body to use fats for energy rather than sugar and glucose).
How’s it going bro ?
How's it going man
Your transitions are too smooth my guy, keep up the content 👌🏽
25 to 50 gm of carbs won't kick u out of keto IF you're moderately active. I cycle carbs in once every 2 weeks. 150-300g didn't even kick me, i did 250g twice and 350g over a 16 hour window once. When i did 350 grams of carbs in 16 hours, i did 250g that night and 100g for breakfast. I got down to a 0.9 mmol after my 250g meal and same before bed after, I woke up at .7 mmol, finished the 100g carbs, and landed at a .5 mmol. I got no Lower than that. The other two times I did 250g the lowest I got was .9 mmol and the second 250g I never went under 1.2 mmol. I think restoring muscle glycogene is the main reason why I can remain in the state of ketosis. Also the video mentions running, I run 4 miles every other day, I never leave ketosis, these are interval miles and rather than take a break in between intervals, i lift weights between intervals to keep my heart going for a greater afterburn effect, then while im running the next interval, my muscle glycogene will slowly refill for the area i targeted, which is good for muscle protection. Excersising in a intermittent fasted state will give you multilple benefits over carb snacking unless you're a bodybuilder. Excersise at the end of your fasted window, and eat 4-8 oz of protien within 30 minutes after your workout (this is recommended but im bad about this, usually takes an hour and half to cook and eat). 1 hour intense excersise every other day, then 1 day rest. My mmols can be anywhere from 1.5 - 3.0 on a work out day, then they range 1.7 - 2.2 after dinner and before bed with not much fluctuation. Non-work out days I'm generally in the 1.7 - 2.7 mmol range from wake to sleep. So it really depends on your body and how you use it but I've never once been kicked from excersise and I burn about 1200-1300 calories from a session, and ive eaten 250g+ of carbs and remained in a nutritional state of ketosis. Just depends on the individual and how they utilize glycogene.
The difficult/frustrating part of intermittent fasting was reaching my macros mostly protein. I tried 1g of protein per body weight but always came up short. I just used 0.8 g per body weight and it made it way easier. Instead of having to aim for 152 g of protein daily I now consume 121 g of protein. Big difference! I use to worry to much on protein that I would eat large portions of protein and be in a caloric deficit by 50-100 calories which is a small deficit and would take more than a week to lose just 1 pound from that deficit. I’m still learning from my fitness journey.
Hi, how are you doing now? Learned much?
Since August of 21 I’ve lost 81 lbs and exceeded my goal weight of 160 down to 149.6 currently. I achieved this with intermittent fasting and exercise that includes cardio and since December, strength training.
I don’t want to be in the 140s as a 44 tear old 5’10 male. I try to make sure I get enough protein and I’m generally happy with my muscle definition progress.
But I feel kind of lost today. I strive to do 10,000 steps about 5 days a week, but that was for fat burning and although I don’t have the perfect physique at this weight (damned lower abdomen) I know fat burning should be off the table now so I’m thinking the cardio should be off the table as well.
But the the problem is, then I’ll never firm up the lower abdomen and sides to where I want them to be.
I was doing ab work 5 days a week at home but I reduced that to 1 or 2 days but with gym equipment now. I target upper lower and sides.
I guess I have to really focus on the strength training and increasing my protein intake at this point, I never worried about carbs but do eat generally healthy with no sugary junk for meals during my feeding window.
I just wish I had someone to show my progress to that could help guide me from this point forward to perfect my physique at this weight then add back weight all in the form of muscle. I keep reminding myself it’s a marathon not a sprint.
Just from his youtube videos i lost over 23 kg ,thank you so much man
I’m eating 200+ grams of protein per day at 186 pounds, eating 2200-2400 calories between noon and 8, burning 1000+ calories during exercise, and keeping my carbs around 100 grams a day. I’ll do 4-5 days of fasted LISS and maybe 1 day of HIIT per week. Definitely leaning up and gaining muscle. Thank you for the further validation for my current routine.
How the f*** you manage to make such amazingly edited videos.
I mean it must take a whole production team...am i right!!?
Veer Chauhan no he’s just using others peoples content pictures clips etc
I've actually managed to separate white-colour clothes from the black and the video hasn't even started yet.
When you allow your glucose levels to deplete your body releases proteins that heal the body which is very important in your glucose levels can only be depleted if you do not eat for 16 hours give or take some
I need your insight on IF but on a plant based diet. I dont assume much is different once broken down but a video may help me with getting better results. Thanks!
I made mistakes 2 and 3 but it was due to my high risk of diabetes t2 that was resolved with the keto diet with 12 months. I lost 18 kg in weight and according to my scale the ratio fat/muscle stayed the same. So I lost a lot of muscle. 3 months ago I started to rebuild muscle and have gained 3-4 kg successfully. At 65 the right protocol seems to be relevant. I increased my calories to gain muscle and did but I added fat too. Raising my overall calories stalled my weight loss despite the exercise. I am now doing a 3 day protocol with a heavy weight lifting/high calorie day, a light weights low calorie day and a light weights fasting day. The fasting increases apparently the stem cell and satellite cell production necessary for muscle growth. It is important to keep the training up to protect the muscle. I do only HIIT sprinting on the second day of my three day cycle and no other cardio at all. So far it seems to work well but I have focused now more on Doug McGuff high intensity resistance and it is better for recovery of the muscles. You need to find your own best practice!
Huge point made. If you are doing a lot of cardio, its best to not IF and eat breakfast in the morning that is HIGH IN PROTEIN. This will help you keep on muscle so you don't loose it.
Your barber BLESSED you 👌
Silvia Barrientos lol
what do you mean
Caio M ever gotten a freshcut? doubt it
For those bad at math, because math class sucked, simply do .9 or .8 times your weight to find how much protein you need in your diet.(Also since I know some ppl will be stupid enough to calculate 1 gram times body fat, its the same amount of grams and body weight. 150weight=150grams)
When he says eating all your food in an 8 hour window, does he mean eating all throughout those 8 hours? Because what I do is just eat one very big meal, and for the most part I dont eat until the same-ish time the next day. And im not even doing it out of a diet thing, but its more like a habit-convenience thing that I've already been doing long before I even started hitting the gym about 2 months ago. Is this alright?
Beleaguered Beluga It’s probably a little late to be responding but that is fine. That is often referred to as the “Warrior Diet” or “OMAD” which means One Meal A Day.
The window is the time you are allowed to eat. If you eat twice or once it doesn’t matter. You’re consuming the same amount of calories within the given time window.
Another exceptional content. Thanks Max!
I have made gain while intermittent fasting. Losing 8 lbs. workout 20 rep squats program. Week 6 now.
1- consume sufficient protein
2- lift weights (weight loss should only be done by fat loss)
3- daily caloric intake not to be reduced
4- consume sufficient carbs (noy super low)
5- avoid excessive cardio.
Your new video says to keep high fat and low carb
I do intermittent fasting for its health benefits, not necessarily to lose weight, the latter being a bonus. But when you eat too early in the day your healing production stops.
not necessarily early in the day, but more frequently in general terms.
If u eat food....youll look good. Feel good...have strength and ability....and not have to eat as often.
When u fast....your in the zone of how great your food and sun and respiratory system is.
If u eat crap....hey....youll get that too.
Most people eat crap that's why they have to do all these IF, water fast, dry fast to loss weight and fats.
So when should I train if I use intermittent fasting? Usually you eat two hours before training to get
glycogen in you muscles, you eat right after you training to stop catabolism and you eat two hours later to replenish your energy and to start rebuilding of muscles, so what now?
Can You tell me what Is good for Diabetes there is medications like metformin, Pioglitezone and Atrovastatin that can hinder Protein synthesis, what about those who are impacted by Diabeties and Medications.
Awesome video. Very helpful.
Killing the beard 👌👌
When I fist start a reducing diet I probably go more extreme but add back carbs as son as possible. You've shown several ways to do this
1# Don't drink alcohol within your Intermittent fasting eating window. Your liver has to break it down instead of absorbing protein
I love you videos👍🏻 I am new to you channel and I just subscribe.💪😘
No wonder I lost too much muscle when I last did this! Thanks!
man! this is really helpful. Thank you!
Love your channel since you hit 100k subs
I could never find the right diet for me until I found IF. For a year now I ate from 12-8, two meals and since then 40 pounds.
Thanks again for this video. Definitely need to fix a couple of mistakes.
I follow 16:8(2pm-10pm--feeding).I workout in morning 6am, so when will I take my protein shake..?if I take it in feeding hour then there will be too much gap for the protein shake.will it cause muscle loss?plz help me out ..when to take the protein shake??
Guys thank you so much! Keep it up👍🏼
Watching all your video at 1,5 faster speed
How u do that?
Excellent Video.
Very informative vid. Thanks.
You will lose muscle while fasting if you're not in ketosis. Get into ketosis ASAP before doing any extended fast
Sometimes people get confused and think one comes with the other.
Siim Land I didn’t loose lean mass while fasting,and I wasn’t in ketosis
I’m doing 16:8 IF and keto, but still losing weight. Even training with heavy weights. I can’t figure out what’s wrong
thanx my brother! your videos have been very helpful
You have the best videos!
Great advice, thank you !
I have three questions if you don't mind:
I started intermittent fasting five days ago, and I'm going to the gym for the first time in my life (before I did other sports like tennis, soccer..)
Q1 : Can you give me what I shall eat each day during my 7~8 hours of eating ?
Q2 : Is there any risk for my muscles if I start directly doing resistance exercises ?
Hamza147 Whats you target?
How much is too much for a Caloric Deficit? And what’s a good moderate?
how do u feel about Combining IntFasting and the Keto Diet,
what do you think is my target for macros and calories i want to eat during my feeding window
im 210 lbs 5’8”
i work out 3-4 times a week
and want to lose weight/body fat
honestly just eat whole foods, and try to stay under 2000 cals, (during your eating window) (if you don't feel full enough after your meals just feel up your stomach with a cup of water), if youre trying to lose weight. but fasting still helps though, a plant-based diet would also help. that's just my advice, you should try it
Excellent video, I don't think I saw this topic discussed before.
*Stay strong guys 💪. Love from Russia ❤️*
Hi 💪 back at you from Albania
Back at you from England
Спасйбо братан йз сербйя! 😎
Your Favorite Russian RUclipsr previet drug
Back at Y'all from Bahrain!
i'm skinny , i want to gain muscles i'm a Muslim
so fasting in Ramadan
after 16 hour from eating or drinking nothing
should i train before the first meal or to train after eating
the explanation plz
Thanks for the video, do you recommend fasting daily or a few days a week? Thank you.
Can you get away with body weight excercises instead of lifting heavy? Could this be achieved by doing each rep slowly (time under tension) plus increasing the number of reps (excluding pull ups since I don't have a bar)?
Also, is a keto diet superior to having normal amount of carbs? I'm trying to burn stubborn body fat (love handles) whilst putting on muscle
Great info! Thank you!!!!🙏
Max could you please make a video with your opinion about IF being used not to lose weight, but to put weight? And I mean to put muscles of course! Thank you, looking forward!
It can't, gaining muscle requires food, not the lack of it.
@@RUclipsWorldwideinternet Man I mean while eating in a caloric surplus and your nitrogen balance is ok if not positive.. IF changes the "when" not the "what" you eat, remember? It's not a diet plan, it's an eating pattern :)
my strenthg and hormones only improved with intermettent fasting , but i only do it every second day when i train, it works
Another great and informative video.
Been on a strict high protein fast for two weeks. Is it a good idea to be doing so if your a little more on the heavy side? Not worried about losing mass. Just dropping pounds
Good video. One point: i think that high intensity cardio during a cut prioritizes the metabolism of carbs and perhaps protein. Low level steady state cardio leads to slow-but-steady metabolism of fat. Remember, the reason we have carbs is to help us during bursts of activity, like for running or fighting. If we keep the cardio low -- like not more demanding than walking -- i believe your body limits it's calorie hunting to finding it in FAT. Studies show that the more intense an exercise, the more the body goes to sugars or even protein. In other words, if you want to burn almost exclusively fat, keep the intensity LOW. Downside is that this is more time consuming and boring. But I have found a way around that!
Thought?
Unreal vid!
This was an excellent video dude. Thank you.
When figuring out the calories body weight times 12. Is it current weight? Or weight goal?
Priceless
Does bodyweight training help with maintaining muscle? We’re in quarantine and the gym isn’t an option right now
There's a lot of talk about IF during a cut but I'm currently bulking on 3000 calories. (6ft Weighing 154lbs with 14% body fat and burning 2600 a day) I start eating at 6.30am just before my morning workout and finish eating by 4. So I'm doing a 14/10 fast mostly to avoid becoming insulin sensitive and I'm not exercising during a fast. I know protein synthesis is elevated during sleep and that's when my fast will be at it's peak. I'm curious as to if this will affect gains much or if I should expand my eating window while bulking?
Actually protein synthesis slows down while at rest (in particular sleeping)... However HGH does increase periodically during certain stages of sleep. You don't have to worry about protein turnover during your sleep... But if you're still concerned about not getting enough kcals in while at rest then I advise consuming a slow digesting protein with a FEW carbs about 30mins - 1 hr before bed... For example a cassein shake with some berries or some cottage cheese and crackers.... Nothing extremely heavy just enough to sustain you throughout the night.... And if you do that consistently you should reach your goals sooner than later, provided you keep exercising and eating enough protein.
Great video! way to tell people they wont get results on omad eating garbage, tried this myself and It didn't work. Lets be honest if you want to look healthy and ripped, you either have to eat that way or have insane genetics. So make it easy and chose low calorie foods that you can eat a lot of (until you're stuff'd) and enjoy. Make sure high protien foods are priority. Without steroids you aren't going to get a lean physique without putting in some dietary effort! Eat less calories then you think you need.
I love this channel. Thanks!
For intermittent fasting, what's the idea behind 2 weeks on 2 weeks off (refeed)? Could it be 3 and 1? I'm only asking because refeeding is pretty depressing for me - I like the IF schedule, but I certainly do notice a plateau after week 2 (is the 2 on 2 off to prevent plateauing?).
2:39
The study you cited mentions that "Fatigue ratings and "worse than normal" scores on the Daily Analysis of Life Demands for Athletes were higher in the HP (high protein) group"
Basically okay the high protein group retain more of their muscle mass, BUT they were feeling the most like shit. When the number 1 factor to weight loss is diet adherance, maybe lowering the protein and getting more carbs and fats will help people not feel like crap on the diet and stick more to it ;)
Luv this.. Thank you so much..
Yes studies have shown that fasting for 18 to 24 hours increases growth hormone up to 2000% in men and 1300% in women that will start building new muscle tissue, tenants, making bones stronger, even slowing down the aging process. But I do think you need to train even in a fasted state to build muscle, even so the growth hormone will preserve your existing muscle mass. But lots Of Cardio will cause you to loose Muscle not just fat so resistance training is a must. Besides the more lean muscle mass you have the more fat you will burn at rest because you will burn more calories to maintain the lean muscle.What I don't understand is 1 g of protein per pound of body weight every day, I bought 16 oz organic grass fed beef and it said it was 44.6 grams protein that is 1 pound of beef I weigh 225 POUNDS 225 GRAMS OF PROTEIN IS A LOT OF PROTEIN TO CONSUME EVERY DAY IT MAKES IT IMPOSSIBLE TO BE IN A CALORIC DEFICIT. I WOULD HAVE TO EAT OVER 5 POUNDS OF BEEF EVERY DAY. HOW MANY PROTEIN SHAKES IS THAT LIKE 10 COME ON MAN?
i'm doing long term water fasts. 30+ days.
At .8-1g of protein, my daily protein intake sits at approximately 40% of daily calories, what should the other macros look like if I'm trying to build muscle mass?
1,1 million subs ! Gz ! I dont have to eat underwear now !