So I’m 5 feet 10 inches and weigh 70kg. You can say I’m skinny fat since I has some muscle but also fat on my body. I wanr to get rid of the fat which makes my gut and face looks swollen all the time and I also want to get build some muscle so I don’t look I’m thin. So the question is, can IF do this for me if I eat a little below maintenance calories during the eating window. So in theory I would be during fat during my fast and building muscle otherwise. Please help if anyone has some experience in this. Thanks.
Hormonally speaking it’s much easier to build muscle when you’re lean (like around 10% body fat) so if I were you I would actually concentrate on getting lean first. Don’t worry about looking too skinny; it’ll be a short phase you pass through.
That being said, if you’re relatively new to lifting and/or haven’t followed a well structured lifting program before you probably will be able to gain significant muscle and lose fat at the same time.
I’m like a late-newbie early-intermediate lifter personally. I started ADF in the beginning of September, and I usually lift at the very end of my 24 hour fasts on fasting days and then break my fast with protein shake and white bread (spiking insulin on purpose). I’ve gotten significantly leaner (down from 16% fat to around 11%) but also significantly stronger— I’ve also lost less weight then I’ve lost in fat, meaning that I’ve put on a little bit of muscle too, so it’s working for me.
My goal is to get under 10% body fat and then fast less often to try to put on muscle faster. This is just my experience, but hopefully it’ll help you :) I’m your height and 71 kg