| | Water Fasting

IF and weight lifting

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?

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

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.

Related Fasting Blogs

Categories: struggling muscle omad calories snack