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Thread: Fasted Weight Lifters - Nutrient timing page

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    Fasted Weight Lifters - Nutrient timing

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    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?

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    eva's Avatar
    eva
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    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
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    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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    eva's Avatar
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    id rather wait an hour and eat a steak
    challenge yourself
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    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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    eva's Avatar
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    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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    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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    Quote 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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    Quote 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.
    Check out my blog!

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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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    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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