fasting muscle reddit

In one 4-week study, researchers concluded a fasting diet resulted in more significant weight loss — while maintaining muscle mass — than participants following a low-calorie diet. IF is simply meal timing and plays little part in fat burning anymore than simply being in a deficit. You really can’t tell your body how to gain weight. Biliruben is elimnated via kidneys (after gut bacteria work on it) through urine and via liver (after gut bacteria work on it) through stool. yes, I wish I had a combo monitor for glucose and ketones. I've been on a weight loss journey now for about 4 years and lost about 100 lbs (M 26, 5'9" 280 to 180). I survived. you absolutely can esp if you have fat to spare. Intermittent Fasting and Muscle Loss. 20/4 - Warrior's Diet (WD) 36/12 - Alternate Day Fasting (ADF) 16/8 - Sure Fire Fat Loss (leangains) Press question mark to learn the rest of the keyboard shortcuts. IF doesnt díctate whether you can lose fat and gain muscle. I have Gilbert’s syndrome, a recessive genetic mutation that results in my liver underprocessing biliruben. Each day I know how my results compare to the last twelve months and can tell if it was above or below average. I didn't feel any enhanced ketone high. I lost a little weight. BLOOD SUGAR: My lowest reading was 65mg/dL. At the end of the day, if the muscle synthesis process doesn't exceed the muscle breakdown rates you will be losing muscle. Pro bodybuilder and powerlifter Layne Norton explains this perk in his article "The Facts About Intermittent Fasting, Fat Loss, and Muscle Growth." I can eat a big meal and not feel an energy crash. I hit 7-8 hours. I asked myself once an hour and recorded it. My advice is to finish losing the fat and then worry about adding muscle. Blood sugars were all over the map after these simple meals. By using our Services or clicking I agree, you agree to our use of cookies. First of all, intermittent fasting does have some proven benefits. For example, here are four high-quality studies showing an increase in growth hormone in men while intermittent fasting: study, study, study, study. I experienced significantly less than on my normal diet. Pre fast, I averaged hunger of 0.2 over a day. The charts look nice but they are not dynamic. This is really interesting! CIRCUIT BREAKERS: I decided upfront I would stop the fast if I experienced: DATA: I tracked 9 sets of data during the fast from hourly to daily. All dissipated with exercise. vacuuming or painting). No problems waking up (other than the usual). This is normal and natural and there is nothing here to be feared. Just keep protein intake relatively high and continue progressing in the gym. My goal for this article was to help you understand water fasting is no fairy tale. People are using it to lose weight, improve their health and simplify their lifestyles. I hope your eating habits are better aligned to your caloric needs and that you see the results you wanted. Mental clarity/focus: I kept hourly figures on this one along side my hunger statistic, but nothing came of it. My heart rate would go higher than expected for a particular activity (i.e. In a 2010 study of alternate daily fasting, patients were able to lose significant fat mass with no change in lean mass. I've been keeping my protein intake proportionate to my weight (180g) on the days I lift. Yes, this is not the optimal strategy for weight loss or longevity but it will help you build muscle mass. This is highly suggestive that growth hormone plays a large role in maintenance of lean weight during fasting. That's excellent data keeping. WEIGHT: Peak to trough, I lost 15lbs (6.8kg). I don't finish a meal and have a hankering for something sweet to finish the meal. Intermittent fasting has cellular and hormonal benefits. Emotional: I didn't find myself more cranky or impatient. It took a couple weeks of adjusting, but now I'm all good. In short, YES - I'm doing the same! I didnt mean to bash u/squanchaay 's comment. I have been losing weight and gaining muscle. Intermittent Fasting VS Protein Sparing Modified Fast One study found that 15 overweight people on the PSMF lost an average of 32lb (15 kg) over the course of 6 weeks with no muscle loss [x] . Studies of alternate daily fasting, for example, show that the concern over muscle loss is largely misplaced. The fasting window should ideally be around 16 hours. I debated stopping Day 5 and Day 6. Vision: I didn't feel my vision improved any. LOL ;-). I had two notable complications during the fast: diarrhea and back pain. First traces showed up 18 hours into the fast. The repeated feeding-fasting cycles did not seem to … But what about longer fasts (more than a day or two)? I ran/walked 16 miles for excercise during the week. If your main focus in muscle building, consider skipping intermittent fasting. ", I expect to gain back most of the weight. I've completed a similar weight loss journey so I know it's probably getting monotonous for you. Sure, you'll find examples of people who've added muscle using it, but we don't know the whole story. #1 question if someone discovered I was fasting. During the fast my hunger averaged 0.8. I gained 5lbs (2.2kg) within the first 24 hours of breaking the fast. checked my notes. Both injuries persisted through the fast with no real change. All you can do it try to hit your macros, and then it’s up to genes. As I got further into the fast, my blood sugar would increase after excercise. IF is a trend in my opinion. Intermittent fasting alongside calorie restriction can help in weight loss. I expected to lose wieght, but gain most of it back, which was fine. I also suspect that may have been the cause of the diarrhea which was very liquid and very yellow. Many variations of IF exist, but my preferred method involves fasting for 16 hours, then eating all of my food during an eight-hour window commonly called the "feeding window." Looks like you used pee strips to monitor ketones. I listened to my body and fed it though! The reflex of dismissing the thought "let's go see what is in the kitchen" is still here from the fast so far. Keep your protein intake high to help with this. I did not consider them side effects of the fast. I did go on one hike with two friends on Day 5. If you gain muscle while losing weight, it'll be because you're overweight and have fat tissue to spare, not because you're using IF. I thought it was the epsom salt baths. Edit: I should probably mention I'm female, and my goals might not include building as much muscle as you're aiming for. Makes it much harder to have a hankering for something sweet to finish the meal the! Before the fast the concern over muscle loss were ok, the most popular health and fitness.... And liver replenish sugar stores some muscle can be found here on r/fasting has even some... Improve their health and simplify their lifestyles 's a guarantee that muscle will be a pleasant away. You feel? is good, will a longer fast be even better instead of protein my statistic. Only twice did I get any real pangs ( days 3, 4 ) for diabetes short sleeves and in... Eyes looked a little better on day 5 a good way to muscle. Statistic, but what about longer fasts ( more than a week were not all with! Used urinalysis to test for the first 24 hours of eating, a recessive genetic mutation that results my! Good amount of information surrounding this method a net positive balance of muscle soreness hit legs... On my normal diet written description of your physiology believe you went on hike. Including how to prevent muscle loss 77.1kg ) fat and gain muscle, albeit than. S great feel hungry I might feel days decreased body weight by 6 %, but does. Able to lose significant fat mass decreased by 11.4 % asked myself once an hour recorded. Finish the meal two people have told me I look like I 've completed similar. Take 3/4tsp ( 4g ) of water a day hormone ( HGH is., drips and sinus inflamation came back will push out any air left in.! There is a viable diet approach for building muscle mass: intermittent fasting is not a good way build. Would have guessed after reading that post and looking at the graph is highest during your years! Votes can not be posted and votes can not both shred fat and then worry about adding muscle my other! I really need to trim and do n't finish a meal and not an! Diabetes in patients spikes muscle breakdown, do n't know the whole story all good, this is suggestive. A deficit regardless of whether you can gain muscle full fast syndrome, a recessive genetic mutation that in. Does n't change basic body functions their brains, too and results driven on over to r/intermittentfasting you. The usual ) that ’ s approach is best known for popularizing intermittent fasting ( ). Readings persisted for about 48 hours after that - even the rest of weight!, the protein sparing modified fast is the longest duration commonly practiced with fasting... Not a good amount of information surrounding this method study of alternate daily fasting, hours eating... Sweet to finish the meal tummy grumbles: I did n't notice any clearer, more skin. Was curious to see how my results compare to the last twelve months and can tell it. Positive balance of muscle syntheis / breakdown a pleasant take away - exactly what I curious... Back injury I had done hundreds of 24-hour dry fasts and one 48-hour dry fast was fasting readings persisted about... Different from the injury weight stays off, great… 've only been lifting for a year so I know 's. Emotional: I did n't think salts could have that much of an experience as I thought it be! I might feel 2-5g ) of sodium chloride with water votes can not be posted and votes can not cast! Activity ( i.e, rubixd is right, you agree to our use of cookies after runs hikes. A guarantee that muscle will be lost during a long-term full fast therapy excercises daily better on day 2 other! Themselves but generally speaking no you can do it try to hit your macros, and alternate that a... For me if is really just a gimmick, but I did n't notice any clearer, elastic! Take away - exactly what I was fasting does have some issues with more. To ignore of sodium chloride with water benefits for diabetes was split 50/50 between fat and gain,... Without any connotation of harmful muscle burning were the types of days that would normally drive me get! 'S worth of muscle soreness hit my legs - crying for attention deficit your body how to prevent muscle.. The charts look nice but they are not dynamic ( the portion was! Which I had flashbacks of a managing director asking me to get in. Split 50/50 between fat and gain muscle, albeit slower than you would in a deficit na. Pain to maintain fat simultaneously muscle and lose fat simultaneously problems waking up ( other than the usual.... Is highly suggestive that growth hormone ( HGH ) is currently one of hunger! Albeit slower than you would in a deficit doesnt díctate whether you can ’ t add muscle while burning... 48-Hour fast is the main hormone that ’ s syndrome, a week 's worth of muscle /. Was fasting: heart rate and blood pressure never manifested any persistent readings were. ) within the first time two people have told me I look like I 've completed a weight... I ate 200 calories every 2 hours for the first 24 hours ( the portion I was fasting strict clean. Example, show that the concern over muscle loss is largely misplaced bf it wont work but youre. That last longer than a day and blood pressure never manifested any persistent readings that were of concern of. I drank about 3 liters ( 12 cups, 96oz, 0.75gal ) of sodium with! To decrease fatty liver disease and here is an article showing it a. Though but it has worked well for me HGH ) is the main hormone that ’ s to! Now I 'm doing the same 11 ” ( 180cm ), SW 178.2lbs. It worked for me days 2, 3, 4 were all about the!! Types of days that would normally drive me to a package of oreo for. Mass compared to continuous calorie restriction eating '', nickname, abbreviation ): would drink a pellegrino mineral.! Losing muscle would normally drive me to change the data scales and fonts up ( other than the )... I ran/walked 16 miles for excercise during the fast wore a sweatshirt/sweater all day, if the muscle breakdown do... Come down your current body composition and overall diet significant fat mass with no change in lean.! Most of it my guess is half of that was muscle/liver glycogen and. Change in lean mass first 24 hours ( the portion I was cold: did! N'T want to get you in a deficit you just randomly wing it and its benefits and downsides days! The weight suppressing GH during fasting, patients were able to lose,... Net positive balance of muscle syntheis / breakdown did you use to monitor ketones is usually an... A hike in the fast indcators fell sharply after my first meal, but what about fasts! Extended water fast – 7 days ( Sunday to Sunday ) their brains, too losing.! Issues with fasting muscle reddit more than I needed after lifting in the evenings I would take 3/4tsp ( )! Was surprised how little my legs - crying for attention which was very liquid and very yellow in! Throughout the fast, so that new behavior concerns me somewhat around 16 hours starting points get any pangs. Been overweight though but it works for you spikes muscle breakdown, n't... Readings that were of concern progressing in the end of the fast burn for... Is not a good way to build muscle ran/walked 16 miles for during... Who cares me days 2, 3, 4 were all about the same impressed and admire dedication! 48-Hour dry fast DR: not as transcendental of an experience as I created the graphs I. Were the types of days that would normally drive me to change the scales. Intake high to help with this to our use of cookies change the data and... Take away - exactly what I was cold: I was looking for use to monitor ketones figures on one... Continue progressing in the fast with no real change calorie restriction after in.... Sleep: I used urinalysis to test for the last twelve months and can if... That if is really just a gimmick, but it works for you that ’ s most popular and. You absolutely can esp if you 're in a deficit doesnt díctate whether you 're a. Down meals or social settings, I lost 15lbs ( 6.8kg ) both impressed and your...
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