Basically, study results were that active people on ADF vs calorie restriction lost the same amount of weight but the ones doing ADF lost half of it from lean body mass vs calorie restriction which lost it almost entirely from BF. Layne attributes this to protein distribution, ie. you can’t not eat protein at one point and then just “make up for it” by overeating protein at another point.
First off, I thought from all of Dr. Fung’s lectures that fasting significantly increases HGH and other hormones to prevent catabolism.
Second though, is something something we’re happy about because autophagy is a good thing?
I’m confused because the two points above seem at odds with each other and I don’t get where the balance is.
Long story short, is it possible to see amazing muscle gain doing ADF for extended periods or do you end up losing more than you gain?
I only have some anecdotal experience to add. I used to fast irrespective of training days, but my performance suffered. Now I still do ADF, but I never fast the day before or the day of high intensity strength training. This seems to have allowed me to make better gains.
(I should also qualify the above: I do the Super Slow training methodology from “Body By Science.” So my strength training minutes per week are quite limited compared to most people who strength train.)
I think, and this is my opinion. If you are overweight and trying to lose fat and are not trying to build muscle, than there shouldn’t be much loss.
If on the other hand you are doing ADF and trying to gain muscle I don’t thinknit would work that well, unless, you at straight after fasting.
I would stay a more OMAD/20:4 protocol for the latter
I get downvoted every time I agree with the sentiment of this study (based on anecdotal evidence) because Dr. Fung this and Dr. Fung that.
I used to go to a bodybuilding gym and if there is one thing you can say about bodybuilders, it’s that they’re the most disciplined gym people. It’s a lifestyle for them and they will do anything to look better. Yet none of them do ADF. They eat steamed broccoli and grilled chicken breast for months on end, they go to the gym twice a day, but they’re not doing ADF. PEDs are not “easy” either, so it’s not that they’re too lazy or undisciplined to do ADF. It’s just not conducive. I’m sure there are some settings in which this is not true, hence Dr. Fung’s results, but it didn’t work for me and not anyone I know either.