| | Water Fasting

ADF advice

A month ago I finished a 3 weeks of ADF. There were two days I postponed the fast, just listening to by body but I did pretty well. Actually stuck to a low carb and nutritious diet the days I was eating. I fasted for 36 hours. I didn’t workout, I was just really busy and got lazy adding workouts. I lost fat (inches) I’ve struggled to lose for years. I was really happy with the results and was happy I was giving my body the 36 hours break to fix stuff! I had no problem with fasting after the first couple days and had no problem with energy. BUT on a trip right after I realized I lost an extreme amount of stamina. Any advice? As for the carbs, I started adding carbs to my diet days before my trip and then ate everything on my trip. I didn’t feel any other difference besides my stamina. I plan to work out this time but I’m just getting over Covid and lost more stamina and muscle mass so I’ll be starting from below zero. Any advice on what I should do differently this time would be much appreciated. Edit: question and i should mention, I took electrolyte supplements and added salt. I am borderline anemic so I’m thinking I need to add iron supplements while fasting.

Stop Fasting Alone.

Get a private coach and accountability partner for daily check-in's and to help you reach your fasting goals. Any kind of fasting protocol is supported.

Request more information and pricing.

Answer

Working out full body and hitting complete protein targets on refeeds is critically important on ADF. In my experience at least.

I’m a gymgoer, but a few weeks ago my plantar fasciitis flared up real bad, and I had to take over a week off. Did a 3+2+3 day ADF basically sedentary, couldn’t walk. Coming back from that, I couldn’t evern get CLOSE to the performance I had before taking the week off. Benchpress weight down, squat weight down, HIIT intensity down, etc. Compare this to weeks I do a MWF gym routine and eat good after every gym session, fasting in between. Doing that routine I add weight to lifts every week.

Point I’m trying to make is your body seems to have a real “use it or lose it” attitude about lean tissue in severe calorie restriction.

Related Fasting Blogs