M30 SW: 220 CW: 202 GW:185
I was able to lose 18 lbs fairly quickly doing 24s, 48s and 72s
However every time I get close to breaking the 200 mark I get this horrible wave of fatigue that lasts for 2-3 days that throws my whole life into chaos.
I am very active Running 3x a week Lifting 2x Bodyweight training 3x Martial arts 2x Swimming 1x Rucking 1x So two work outs a day 6 days a week.
I’m wondering what would be the best option: to drop down to OMAD with a 48 from Saturday to Monday (rest day on Sunday) for the last 17 lbs or cut down on the exercise to just right after a meal and stick with 48s and 72s.
I would message Coles website but I’m sure it’s just get a loud video in reply.
Go through his YouTube videos. He actually has several where he talks about the right routine for lifting. That said, it’s lifting specific. He talks about setting your lifting routine around your fasting routine so you have the energy in the gym.
Running is going to take a lot out of you. You may want to try walking or something less intense. You have to take into account the severe calorie deficit you’re in with the fasting combined with all your activity. IMO I think you’re going to have to give up something. Either less activity or less fasting. Or only intense activity when you’re not fasted.
With fasting you go into ketosis. Ketones can be used by mitochondria only inside cells for energy. Whereas carbs can be converted into energy inside and outside of cell. Therefore, ketones do not support anabolic excercises i.e. high intensity. Your body just cannot produce that much energy inside cells. Aerobic is fine. On ketosis you can have a sudden boost in the starting but thats just because of available creatine which helps in converting di-phosphate molecule back again to tri-phosphate (ATP), which can then again be used to create energy. But this is only for short time.
Conclusion: on fasting anabolic excercises are not supported. Do either of the things:
Do gym on feeding days after 3-4 hours of eating. Or, start taking creatine, which do not break fast as it has 0 calories. But fasting has many benefits beyond weight loss which might get affected.