Anyone else do both? I’m currently trying to balance these two out but have been struggling a bit. Obviously I would like to maintain and continue my fat loss and still gain muscle at the same time but I’m not sure I’ll able to do both. I might have to sacrifice one for the other for a period of time.
I started with a 4/20 fast and a 3 - 4 times per week workout but I was getting run down so I started adding more protein after a workout but my weight kept creeping up faster than what could count as muscle gain. I took a short break from lifting and did a 48 hr fast just to kind of reset things and recuperate and have now started a OMAD schedule with my meal being right after my workout. So far that seems to be working better. I’m trying to keep my calorie intake around 1800 a day.
Anyone else have any experience/luck trying to balance these two out?
Hard to sort things out without much details to go on. What is your resting and total daily caloric needs? There is half a chance that you have been nuking your metabolism by not eating enough food.
To reset do what I like to call the “I’m an adult” fast for a while: 3 meals a day, drop the junk, drop the liquid calories, absolutely no snacking in-between any of your meals, not even a mint. Eat what you think is your daily caloric needs, which unless you are a twig and are not really lifting it is going to be more than 1,800 calories. This is the ultra classic 12-hour fast; it served our forefathers well until we were told to eat more grains, less fat, and to feed 6 times a day.
Because you are lifting (I hope heavy and adding weight every session) you also need to rely less on the scale and more on tape measurements, it will give you a better picture of fat. If you gain weight during this reset don’t worry about it; the extra feeding will improve your lifts and build muscle as well.