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Fasted Weight Lifters - Nutrient timing

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  • Fasted Weight Lifters - Nutrient timing

    Another thread

    I've a question for fasted lifters. I strength train (to gain naturally strong body composition). At the minute im 165lbs(ISH) , with relatively low bodyfat, and a nice composition. All I need to do is gain and get the weights heavier. Everyone loves to IF but i'm still doing my research. I want to gain weight, and was wondering if Fasting helped you gain weight.

    I'm still stuck in CW a bit in regards to nutrients and gaining mass. More food, more muscle (granted if there's progressive overload with weights of course).Im thinking of trying fasted workouts because I think my 'pre-workout shake' 2 hours before is affecting my gym performance (and I don't know how many kcals are in it which unsettles me).

    How long do you fast before working out. I'm thinking of eating breakfast (4 eggs, 4 rashers bacon in butter), then waiting 5-6-7 hours to workout. I've always lived by the 2 hour window , but im willing to try a fasted workout (albeit not very fasted at all).

    Thoughts?

  • #2
    think of gaining muscle from a hormonal point of view especiaally HGH. you want to maximize your HGH release and it can be done in 2 waysm - heavy lifting and fasting. combine the two and get maximum results. PWO is just more CW (sorry the acronyms)
    challenge yourself
    i blog here http://theprimalwoman.blogspot.com/

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    • #3
      Will give it a go tommorow (Should you still have a whey shake after working out, or wait an hour for a proper meal?)

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      • #4
        id rather wait an hour and eat a steak
        challenge yourself
        i blog here http://theprimalwoman.blogspot.com/

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        • #5
          A high carb/high protein shake or meal would be most beneficial within 2-3 hours of completing your work outs.

          The insulin spike will drive more glycogen to the muscles and help mitigate the effects of cortisol. Keeping amino acid levels in the blood high will also aid in muscle anabolism.

          A post work out whey + whole milk shake followed by a steak a couple hours later would be ideal.

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          • #6
            http://fitnessblackbook.com/diet-tip...-loss-plateau/

            Martin Berkhan of Leangain on why shakes are overrated
            challenge yourself
            i blog here http://theprimalwoman.blogspot.com/

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            • #7
              Try a 16/8 fasting method. Workout in a fasted state and follow that with a 30 minutes slow cardio session to burn off fat (triglycerides) that has been released from fat cells. Since you're relatively low in body fat, carb cycle every 3 or 4 days and do your largest muscle workouts on those days. This will take advantage of more calories & carbs on those days to build muscle, while using lower cal/carb days to burn fat.
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              • #8
                Originally posted by eva View Post
                http://fitnessblackbook.com/diet-tip...-loss-plateau/

                Martin Berkhan of Leangain on why shakes are overrated
                Yes, whole foods tend to be better than supplements. However, you can buy whey very cheap ( 25lbs for 99$ @ www.trueprotein.com) use it supplement workouts or as a replacement for BCAAs (which is essential if you are in a calorie deficit if you want to retain lean mass).

                Furthermore, if you are wanting to add lean mass and while cutting body fat you must cycle your calories. By that I mean on your training days you want to be in caloric excess, with your macronutrients based on protein/carbs. On your non training days, in caloric deficit, with a macronutrient focus on protein/fat.

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                • #9
                  Originally posted by eva View Post
                  http://fitnessblackbook.com/diet-tip...-loss-plateau/

                  Martin Berkhan of Leangain on why shakes are overrated
                  Overrated? Yeah, sort of.

                  Convenient? Yes.

                  I'm all for natural (read: Primal) foods, but protein shakes are a convenient, easy way to get in a post-workout meal. Also, it's easy to add things like glutamine, BCAAs, creatine, etc to help. I don't always drink a shake post-workout, but there's nothing wrong with it.
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                  http://easternstrength.blogspot.com/

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                  We're designed to be hunters and we're in a society of shopping. There's nothing to kill anymore, there's nothing to fight, nothing to overcome, nothing to explore. In that societal emasculation this everyman is created. ~David Fincher, director of Fight Club, interview with Gavin Smith, "Inside Out," Film Comment, Sep/Oct 1999

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                  • #10
                    One thing martin doesn't take into consideration are low carb shakes.. He just mentions high carb shakes meant for glycogen replacement. My shakes are always high protein, high fat..

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                    • #11
                      I believe a workout in the morning after a fast of any amount of time is optimal, and then a walk or some cardio hitting up an early lunch after a bit. I am a primal newbie, but personally, recognizing we're all different, I have great workouts in the early am and never feel strong at the end of the day after not eating regardless of stable blood glucose levels. It's a perspective to think about, not so much the nutrient timing but workout timing within relation to your IF. It's getting me thinking myself, I lift to improve weight/strength and need to lose but similar idea, the beauty is a surge of HGH will stimulate growth regardless, hence metabolic lean mass stimulation. So perhaps depending on the body, you get what you need, growth and burn. I do like the zig-zagging of nutrients mentioned above especially since your B.F. % is already in a lower range. Fuel the fire every few days with some healthier starches. I'm interested to know your actions and how you feel. Good luck!

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                      • #12
                        Originally posted by eva View Post
                        think of gaining muscle from a hormonal point of view especiaally HGH. you want to maximize your HGH release and it can be done in 2 waysm - heavy lifting and fasting. combine the two and get maximum results. PWO is just more CW (sorry the acronyms)
                        I agree with this. It has always worked for me in the past as well.

                        Originally posted by eva View Post
                        id rather wait an hour and eat a steak
                        Yes, real food over supplements any day, although I use protein shakes for convenience an hour after my workout followed up with whole food to utilize the thermic effect of food digestion.

                        Originally posted by Raleighwood View Post
                        Yes, whole foods tend to be better than supplements. However, you can buy whey very cheap ( 25lbs for 99$ @ www.trueprotein.com) use it supplement workouts or as a replacement for BCAAs (which is essential if you are in a calorie deficit if you want to retain lean mass).

                        Furthermore, if you are wanting to add lean mass and while cutting body fat you must cycle your calories. By that I mean on your training days you want to be in caloric excess, with your macronutrients based on protein/carbs. On your non training days, in caloric deficit, with a macronutrient focus on protein/fat.
                        The HGH flush, coupled with the thermic digestion effect of food will take care of keeping lean body mass while training your body to burn body fat. The fasting actually assists with the cycling of your calories in a natural way.
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                        • #13
                          I have been running out of ideas lately for pwo meals. Any suggestions?

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                          • #14
                            This is what I ate post workout this morning (I finished my workout at 6:15 a.m. and ate this starting at 7 a.m.):

                            Smoothie (True Whey protein, organic frozen strawberries and blueberries, flax seed, 1 cup Kefir, ice)
                            1 slice of bacon (my son ate the rest before I could get some more)
                            1/4 avocado with black olives mixed in
                            Latte (4 shots espresso, sugarfree hazlenut, steamed milk froth)
                            God is great, beer is good, people are crazy

                            Trashy Women
                            http://www.youtube.com/watch?v=Bz8Yptnh2kg
                            http://www.youtube.com/watch?v=AYkG3...eature=related

                            Beef Cake's Primal Hardcore Porn<strike>Erotica<strike>...er...I mean my journal...

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                            • #15
                              I have been timing my weight sessions so they fall on my fasting days during the week yesterday for instance i was sixteen hours into my fast i did my normal tuesday morning weight routine at about 10:30 am then at 2:00 i went to work and ran around like a mad man we had alot of break downs so the first four hours of work i was doin lots of squats and lifting and running up stairs and then finally i ate my first meal of the day at about 6:00 pm which was just over 24 hours with no food. I have been seeing great gains as far as my muscles go i'm trying to lose weight though not dropping any pounds but i am seeing alot more muscle definition and bigger muscles i haven't been keeping track but i do seem to be losing body fat my clothes are starting to get alot looser.

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