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Intermittent Fasting for Muscle Growth (Full Plan)

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Rating: 4.0; Vote: 1

Learn how to build muscle with Intermittent Fasting. If you want to gain muscle mass fast you should know that you can experience muscle growth with a proper intermittent fasting bulking meal plan. FREE 6 Week Challenge: Can intermittent fasting be as effective as a more traditional 4 or 5 meal a day diet plan for building muscle? I mean, even though intermittent fasting has been shown to be effective for fat loss, there are many people still wondering if you can actually use it to build muscle as well. While there is a small subset of individuals that do believe that you can in fact build muscle mass while fasting, most coaches continue to hold the stance that it's a bad idea. Some of them even claim that intermittent fasting will almost definitely lead to muscle loss. However, many of their opinions are formed by outdated myths. For example the idea that your body will start breaking down protein and amino acids for energy while fasting is what gave rise to the idea that fasting will cause muscle loss. But this has been thoroughly debunked. When looking at what happens to a person that experiences starvation we see that before beginning the fast their body is breaking down mostly carbohydrates for energy. It's also breaking down some fats and a little bit of protein. (1) Then after the fast begins, you see that the body drains the remaining glycogen or carbohydrate stores within the first day or two, while increasing the use of fat and ketone bodies for energy. But the really interesting thing is that contrary to myth of muscle loss accelerating while fasting we see protein breakdown rates decreasing from the norm helping the body conserve muscle instead. (1) Another human starvation study found very similar results. During the first 3 days of fasting, protein breakdown rates dropped to only 75 grams per day for an adult man weighing about 150lbs. That's less than 1/2 a gram of protein per pound of body weight but what's even more surprising is that after 3 to 4 days of not eating, protein breakdown drops to a tiny 20 grams per day. (2) This means that when you fast your body will significantly decrease its requirements of carbs for energy and instead of breaking down muscle, it will mostly rely on stored body fat for energy. Even though certain organs like your brain will require glucose to function properly your body will be able to separate triglycerides that come from fat stores into glycerol and free fatty acids. While the free fatty acids can be used immediately for energy the glycerol can be sent to the liver where it can be converted into glucose through a process known as gluconeogenesis ultimately keeping your blood sugar stable. So the bottom line is, no you won't be burning muscle every time you fast especially with relatively short fasting lengths less than 24 hours long. But the question remains can we BUILD muscle with an intermittent fasting plan? Well even though protein breakdown rates don't. Research: (1) Comparative Physiology of Fasting, Starvation, and Food Limitation (Graph) (2) Protein breakdown drops to 70g/24h when fasting and after fasting for 3-4 days drops further to only about 20g/24h: (3) Prior fasting may stimulate the intramyocellular anabolic response to ingestion of a carbohydrate/protein/leucine mixture following a heavy resistance training session (3. 5) Body mass and body fat percentage remained unchanged in FAST and FED during the whole period of the investigation (4) The graph thats at the top of this page shows growth hormone rising: Citation: J Clin Invest. 1988 Apr; 81(4): 968975. (5) Growth Hormone while fasting (6) to maximize anabolism one should consume protein at a target intake of 0. 4 g/kg/meal across a minimum of four meals in order to reach a minimum of 1. 6 g/kg/day. (7) IF does not affect whole-body glucose, lipid, or protein metabolism in healthy lean men (8) a BAL consumption of protein stimulated the synthesis of muscle contractile proteins more effectively than traditional, SKEW distribution (BAL: 25% daily protein/meal 4) SKEW: 7: 17: 72: 4% daily protein/meal (9) Irregular eating patterns hurt health and fitness: Study 1: Study
Date: 2021-12-23

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Comments and reviews: 10

Steven
I started IF with light physical exercises 1 hour a day and I lost 17 lbs in 21 days. I Do the 16/8, I will start my physical activities in the morning or before the afternoon, and i will start eating 3 meals a day for 8 hours around 4 pm and i will stop at midnight, then i go to bed around 4 AM. I have not changed anything in my intake, other than more proteins, and less carbs and I completely cut down fast sugars and compensate more with slow sugars (pasta. IF does work for me for right now, but it's not easy to exercise on an empty stomach, I get tired at the beginning and then i will feel an energy spike, maybe a transition period or a change in my body. I do see lots of benefits to IF right now, so i keep it that way in my daily routine.
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sport
Love the video.
Does consuming protein increase IGF1?
I only ask as I am 49 and still going to the gym. I consume between 150g to 200g of protein a day.
I recently watched a program that stated elevated levels of IGF1 can increase the possibility of certain cancers, and also increase the possibility of stroke, dementia and cardiovascular disease.
If this is true I will have to rethink on my training plan.
Your other video on fasting was fantastic. After a certain amount of fasting the body begins to repair itself and cells become more resilient.
I would appreciate any information you may have on muscle building and IGF1.
Thanks.
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Lenin
The calorie surplus is also a myth, at least for overweight people. You can still build muscle on a calorie deficit for the same reason intermittent fasting works in the first place. Remember you need an energy surplus, not calorie surplus, to build muscle, and that energy comes from stored fat. Of course you can't be in a too great of a calorie defecit, and it doesn't work for people who are already quite lean. For the higher body fat groups however this combination of intermittent fasting and slight calorie deficit does indeed build muscle and lose body fat at the same time.
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Peter
Go about your daily healthy intake but implement 2 cans of sardines, 4 eggs and 30-50g of whey isolate shake. Those 3 things put you at 70-100 g. Of protien and it's inexpensive. And those who feel sooo hungry, a 3oz shot of pure organic lemon juice and/or a shot of ACV with a bottle of water help hit the hunger void
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ForestFox
Im 130 pounds and started intermittent fasting because I wanted to burn off my body fat while working out and still gaining muscle. Its been a very noticeable change and I think Im gonna use it as my cut diet. I havent noticed any decrease in strength or muscle mass. In fact, Ive gained strength lol.
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Netkiller3714
Taking Zinc helps the absorption of proteins. So basically what I do is eat one meal a day but its usually a high protein diet but also with vegetables herbs and spices. Every now and then I throw in a starch food like noodle or potatoes. I take the zinc with the meal. Not every day though.
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FF
Personally, I don't like gyms. They are so crowded and I can't do my workout there. I decided to take bodyweight training plan from Agoge Diet. Training plan is great and I can do it from home. They also give you diet plan which supports your fitness goals.
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Jeevan
I started 40days, One meal a day(only dinner) challenge. Less than 30th day I moved from 72kg to 64kg. I followed 4 main things 1. No sugar 2. No chocolate 3. Punctual to Food and sleep 4. Walking 10k steps a day. Now I quit fasting and back to normal.
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Brave1hart
I have been doing intermitting fasting(Alternate-day fasting) for almost 7 month now, and I lost 25 kilos. The questions are, can I build muscles while I do the fasting? if so, how much proteins should I eat? when should I workout?
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Saint
When u want to build muscle with IF just decrease the fastin window from 16 to 12. thats one or two meals in. and your body wll have enough time in fastin window to recover from food. when u cut just switch to 16 or 20 again.
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