I’ve often heard you can only build muscle while in a calorie surplus. Ideally I’d like to burn fat and build muscle but by far my number one priority is the fat loss.
Have any of you built up while losing fat at the same time? Or at least maintained muscle? Or are these even possible?
I run walk dance and do body weight exercises. Building muscle size you need a high enough protein intake but I’m getting definition and able to do longer distances more easily while fasting. I actually run better fasted.
I did this for quite a while. Key is to eat lots of protein. I was eating around 170g a day. Also if you’re fasting you’ll want to eat protein soon after training which meant I did OMAD and trained right before I ate. Obviously you’ll need to be in a caloric deficit as well.
I work out 3-4x/wk. 1.5hrs incline treadmill and then a round in the circuit machines (go ahead, shame me). I try to get in an hour of steam/sauna/cold plunge per week, too.
I’ve had an ok time with it so far. Seen some muscle definition in my arms, back, and shoulders that’s been pretty surprising. And sexy. Very sexy.
Ass and tits are melting away into nothing, but I guess that’s just part of the game. Gonna focus on glute shaping in the coming year. Hopefully upgrade my pancake ass to cake status.
That’s what I actually been doing and it led me to a healthy body now, I lost a lot of fat and gained some good muscles, I just followed the following routine and it payed off well!
I used to go to the gym 3 hours before my eating window (20/4), I would lift weights and do as much cardio as I can, go home rest for about an hour, eat healthy light food and drink lots and lots of water, do whatever the day tells me to, and at 5pm I would go down running on the treadmill for about 5 KMs I guess.
Believe me, it has changed me a lot, physically, and morally.
I always workout while fasting. I do it pretty intensely too. I’ve built muscle in the process, although maybe not as much as if I were eating. Not sure of the science behind it, but I reckon all the reserves of fat I have should make up for the calorie deficit and allow me to convert some into muscle
I’ve been on omad now 2 weeks with the exception of doing a 72hr fast from Friday until this past Monday
During my stint with omad, I have never put on muscle so easily.I do not eat until 5pm dailyI workout in the morning after my sauna. Following my weights and calisthenics, i do a very light round of hiit (10 minutes total roughly).I leave for work@1230pm. And i eat a single meal of approx 1100 calories(i actually added and weighed everything to get my numbers). The meal is about 55gr protein. I also have an avocado with everything.I get home about 1130pm. Feed my dogs and do 30 minutes of stage 2 cardio. Follow that up with already brewed and chilled chamomile tea(other ingredients). And I’m showered and in bed just to do it again tomorrow.I only found OMAD recently and it’s helped my life so much. I’m down 10lbs approx.FYI I’m also 100% plant based
Very effective after a 3 day water fast
Especially when you break properly (aka bone broth under a pound of chicken in said bone broth)
Wait for your body to get back into digestion mode (usually 30-90 minutes)
Eat a really good protein diet for the day and just water
Next day add a little bit of carbs and you’ll feel amazing and more built and stronger