What’s the best intermittent fasting approach?Īssuming your goal is fat loss, you’re probably going to want something like the following… 16/8 Fasting For Bodybuilding Ultimately this will be better for muscle retention depending on various factors like how much body fat you gained while bulking, your current training and sleep, etc.īut what about if your body fat lies in the 10-15% range as it does for most bodybuilders? Like with OMAD, it can make for a fantastic cutting diet, especially if you gained a little too hard/dirty in your off-season.īut the difference is that you’re getting two main protein servings spaced 4 hours apart, and your calories may not be quite as low. This is literally 20 hours fasting, 4 hours eating. It’s still part of the OMAD meal but tops off your protein intake. There’s an easy fix – have a large protein shake as ‘dessert’, immediately after your main meal. What I suggest to manage appetite following this model, is to have plenty of tea, coffee and maybe sparkling water as well throughout the day.Īnother aspect to be aware of is the potential difficulty of getting enough protein. In this scenario, you may actually need to only eat one large meal per day, to really force your calorie intake down. This can make for an excellent bodybuilding cutting diet if you’ve gone over say, 16-18% body fat during your off-season bulk. This way you’ll definitely be maximizing your post-workout nutrition and performance on training days, but it’ll be hard to overdo the calorie surplus due to the fasting days when you’re not training. So on one day you’re fasting for 16 hours, on training days it’s only 8 hours (like normal). Then on your days off, stick to your intermittent fasting plan (whether that be OMAD or 16/8 fasting – see below). The way I would suggest is doing a ‘normal’ day of eating for your training days to help you get the carbs, calories, and overall recovery in. It’s one of the examples of where intermittent fasting and building muscle CAN go hand-in-hand. This can actually be pretty useful for a lean bulk, depending on how you do it. Some other intermittent fasting protocols that may interest you: Alternate Day Fasting You may need a wider fasting window and some appetite control mechanisms in there so that you get shredded with minimal hunger, stress, and fatigue. Similarly, it might not be the best route to hitting 8% body fat if you’re eating from 8 am – 12 am (and only fasting 8 hours while you sleep). This strategy might work for some guy who is obese though. There’s just not enough calories in there, your cortisol levels will be too high, and protein synthesis will be non-existent. The answer is that it depends on the individual’s goals more than anything.įor example, it wouldn’t be the best idea (obviously) for someone to be doing a 36 hour fast if their goal was to pack on as much size as humanly possible within the next year. This is the most common question bodybuilders have in regard to intermittent fasting. Therefore, before purchasing any product for personal use, consult with your doctor or healthcare provider first. We frequently mention research chemicals that are not made for human consumption. Prior to buying anything, check that it is compliant where you live with your current government laws. It is not intended nor implied to be a substitute for professional medical advice. Warning: The content on and the information included in this article is intended for entertainment and informational purposes only. If you’re a beginner bodybuilder who purely wants to focus on mass gain, then you may need more meals and more spaced out protein.īut if you’re doing intermittent fasting for bodybuilding and your primary goal is fat loss, then this could be a life-changing style of eating for you. It depends how you do it, but I would advise you to use intermittent fasting primarily for fat loss purposes. So lets take a look at the ins and outs of intermittent fasting for bodybuilders. Therefore, intermittent fasting and bodybuilding go hand-in-hand, especially when you’re looking to lean down. Intermittent fasting is the most powerful fat loss weapon I’ve used for the past four years, and it’s the main factor that’s allowed me to stay ~10% body fat year-round (while slowly building muscle). Gaining slabs of powerful muscle, then shredding down to reveal all your hard work- and it’s that last part that an intermittent fasting bodybuilding lifestyle will help tremendously with.
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