Just signed back up at the gym. Best practices for incorporating the gym into my fasting?

I used to work at a job 45 minutes away and a single dad with majority custody. We already had to get up at 5:30 for work and school since we lived so far away so mornings were a no go for the gym. Afternoons weren't much better as I got off at 3:30 and had a 45 minute drive back so it was almost 5 by the time we got home. I live in a small town so we don't have one of those big commercial gyms that have daycare. Things are different now. I now have a wonderful girlfriend who is a teacher at my son's new school so he rides with her to and from school and I recently got a job in our city again so getting back in the gym is actually doable now. My default is 16:8 to 20:4, usually something funky like 17:7 or 18:6. What is the best way to still do fasting but also not let my performance suffer in the weight room?

Answer

Gym first thing then break your fast at your normal time, whenever that is - wonderfully simple!

If you’re used to fasting it shouldn’t really affect your performance, just make sure you’re hitting your macros when you do eat. I basically only ever workout fasted (mostly because I go early in the morning and do 18:6) - I’ve tried eating before and going later but I don’t feel any benefit, if anything it’s a detriment to me.

Maybe keep a snack bar handy incase you do crash, but if you fast a lot this seems unlikely. Best of luck!

Answer

I have been doing IF 16:8 for a week now and going to the gym everyday.I always have lunch at 11:00 and start working out at 11:40 till 13:20 (so around 1.5 hours) and I feel great. Doesnt matter if I had a salad or beef and some pasta (but I don’t usually eat huge amounts and I keep it around 450 kcal)

Answer

Sounds like you want to be on what’s called the Warrior diet. Basically you just eat one meal a day - like dinner.

Your performance shouldn’t suffer in the weight room just because you’re fasting… Strength comes from mind/body connection - building muscle comes from hormones. Ideally, a lot of performance is simply overcoming your mindset.