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Fasting strategies

Krazyhoss

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I've been reading several posts about intermittent fasting. I've done it before, eating omad and keto for about a year. I went from 215 with a pot belly to basically a skinny-fat 165 with no muscle tone. I could walk to Dallas, but overall felt weak. Due to work schedule, I wasn't able to train krav maga during that time, and when I went back, talk about hitting the wall! NO energy, NO endurance, NO power. It was bad. So I added carbs back in and ate normal (no fasting). Then I quickly returned to my former self.

I am wanting to drop a little body fat ahead of my first planned cycle. I'm now at 220lbs and look WAY better than I did at both my previous 165 or 215. I have muscle tone and strength/endurance, but still need to lose a little fat. I'm guessing I'm around 15-20% bf, but not sure.

How may I adapt an IF regimen to burn off that belly fat without tanking muscle tone, strength, or endurance?
 
you don't lose actual muscle tissue during a fast and gain it while eating. if you did then every american would be walking around 300 pounds of rock hard muscle and ripped. muscle tissue is aquired over the course of years through weight and resistance training, proper sleep, and proper nutrition. obviously using PED's also gives an advantage

what you do lose fasting is glycogen and water in the muscle which will make your muscles look flatter. our muscles are mostly made up of water so i can see why people get these confused

now i don't know what happened to you here because you weren't specific as to what type of fasting you did. seems to me like your mistake had more to do with a poorly constructed keto dieting (which is mostly done very very wrong) then it had anything to do with fasting. i can assure you that you do not deplete your glycogen or water out of your muscle following IF daily. fasting more than 48 hours then yes i can see that happening
 
I've been reading several posts about intermittent fasting. I've done it before, eating omad and keto for about a year. I went from 215 with a pot belly to basically a skinny-fat 165 with no muscle tone. I could walk to Dallas, but overall felt weak. Due to work schedule, I wasn't able to train krav maga during that time, and when I went back, talk about hitting the wall! NO energy, NO endurance, NO power. It was bad. So I added carbs back in and ate normal (no fasting). Then I quickly returned to my former self.

I am wanting to drop a little body fat ahead of my first planned cycle. I'm now at 220lbs and look WAY better than I did at both my previous 165 or 215. I have muscle tone and strength/endurance, but still need to lose a little fat. I'm guessing I'm around 15-20% bf, but not sure.

How may I adapt an IF regimen to burn off that belly fat without tanking muscle tone, strength, or endurance?
@Krazyhoss before fasting and before IF, we have to star somewhere. Since you are saying you went from 165 to 220lbs hard to see how it's going or went in the process without seeing your log.

Meaning to adapt fasting you need to let us understand your current regiment.

To really guide you we need more info, we need you to share your diet, training, cardio, sleep, supplements etc log with us, full log journal so our guidance is based on facts you provide.

If you want us to really guide you, and we have 100s of years of experience between us, you need to post a LOG Journal with your stats (weight,height,age, years training, cycle history) diet, training, cardio, supplement, sleep details. If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

Please post a Log Journal asap for us

Please click the anabolic forum
https://www.evolutionary.org/forums/forums/anabolic-steroids-and-peds.2/
top RIGHT, you see: +POST THREAD
click that

in Title: write your cycle name, like> My _____ Cycle Log
___ = the name of your log
example: My Pre-cycle Diet Training Log
in body: write your planned cycle or cycle you doing now, your diet, training and we will help you along on your cycle

here are examples of LOG Journals
https://www.evolutionary.org/forums/threads/hsc318-testosterone-trenbolone-cycle-log-part-2.90696/
https://www.evolutionary.org/forums/threads/my-pre-cycle-diet-training-log.90712/
https://www.evolutionary.org/forums/threads/supertiredwantfood-high-protein-log-female.95670/
https://www.evolutionary.org/forums/threads/pigsy-log-for-2023.87439/
https://www.evolutionary.org/forums/threads/littletimetrouble-big-time-trt-log.90656/
https://www.evolutionary.org/forums...ning-strength-staying-lean-third-cycle.96026/
https://www.evolutionary.org/forums/threads/log-macs-bulk-2023.89802/
https://www.evolutionary.org/forums/threads/dbol-and-test-cypionate-10-week-log.90745/
https://www.evolutionary.org/forums/threads/training-log-female.90425/
https://www.evolutionary.org/forums/threads/pre-cycle-trt-log.90735/
https://www.evolutionary.org/forums/threads/powerlifting-2023-2024-cycle-log-female.95657/
https://www.evolutionary.org/forums/threads/mobsters-training-diary.84438/
https://www.evolutionary.org/forums/threads/roidragewife-female-training-log.95769/
https://www.evolutionary.org/forums/threads/s-gentz-2023-2024-bulk-log.89292/
https://www.evolutionary.org/forums/threads/princedaddy-2023-log-here-we-go-again.87659/
https://www.evolutionary.org/forums/threads/s-gentz-cycle-training-log.86383/
https://www.evolutionary.org/forums/threads/dozers-journey-to-the-stage-and-cycle.84184/
https://www.evolutionary.org/forums/threads/roidrage69-log.90127
https://www.evolutionary.org/forums/threads/first-time-tren-log.87653/
https://www.evolutionary.org/forums/threads/25homes-revenge-transformation-log-2023.88570/
https://www.evolutionary.org/forums...n-season-sponsored-by-nordic-fusion-log.89817
https://www.evolutionary.org/forums/threads/my-anavar-rad140-cardarine-cycle-log.86174/
https://www.evolutionary.org/forums/threads/contest-peak-cycle-this-year.85007/
https://www.evolutionary.org/forums/threads/new-cycle.84662/
https://www.evolutionary.org/forums/threads/summer-bulking-cycle.85543/
https://www.evolutionary.org/forums/threads/lefr34ks-training-log.85141/
https://www.evolutionary.org/forums/threads/pigsys-training-log.83248/
https://www.evolutionary.org/forums/threads/echos-hgh-log-and-cycle.85429/
https://www.evolutionary.org/forums/threads/my-cycle-log.85538/
https://www.evolutionary.org/forums/threads/s-gentz-contest-prep-log.87619/

P.S. are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
 
I went from 215 to a very weak 165 while eating keto and fasting. When I realized it took all strenghth and athletic ability from me, I began to eat normal and regained both strength and athleticism, and of course weight. I regained from 165 to 220 and look and feel better than ever. I look much better that I did at the original 215 at my current 220. I don't have the pot belly I did at 215.

I don't track calories in detail because after 2 years doing that eating keto and fasting, fuck that. I would weigh everything and track everything. After two years of that I have a fairly good idea of how much I should eat.

I try to get in at least 200g protein a day. I eat moderate carbs. I don't shy away from fruits or vegetables and try to get most of my carbs from them. Never been a big sweets/junk eater.

I train 6 days a week, both weight training and cardio. I haven't trained krav in a while, but I'm ramping up my cardii in preparation to return so I don't die on the mats.

I'm 47 years old, 6 foot tall. I'm in the best shape of my life, meaning I'm stronger and feel better than ever. I still consistently out work the kids. I only started trt a month ago, so it's all been thrthe b&d method...balls and determination. Everyone my age keeps telling me I need to slow down and not do the things I do, especially krav. But fuck em. You're as old as you choose to be.

Anyway, back to fasting. I don't eat every hour on the hour. I sometimes and forced to "fast" by missing meals or pushing them later due to schedule, but nothing planned like before, with the exception of doing liss cardio on non lifting days, which I am just starting in attempt to shed this last bit of body fat. Other than that, I eat like an adult.

My last experience with IF makes me leary. I know of the supposed benefits, but it seems impossible to get enough calories in such a short window to be able to grow and recover. And I'll never mess with that keto bullshit. I'm sure it has it's place, but definitely not for anyone doing anything athletic in my experience.

So, how can you fast yet still get enough calories to grow/recover? The two concepts seems totally contradictory.
 
keto diet can mean many things
a lot of people push the diet and don't even understand what it's all about
so post up exactly what you were eating
 
the only way we can solve this riddle is if you give us something that we can work with
I think you're making this way too complicated
 
yes please put up a log Journal
everyone on here trains their balls off and we all eat a bit different. nobody eats the same diet yet we all have energy to put in a workout
 
LOG APPROVED - PLEASE POST A LOG

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we have some very bright guys on here and gals that will guide you on diet
but right now we're kind of confused because all you're mentioning is that you tried keto and fasting
 
you can do keto wrong
and you can do fasting wrong
without knowing exactly what you were doing hard to help you
 
everyone makes a good point above
please post your exact diet and a fresh log
just saying you eat this much protein a day doesn't help
 
you can eat protein from protein bars and protein shakes
well you can get protein from things like fish and chicken
we need your full diet listed
 
Ok, so hard to give my diet as I eat so many different things. It ain't just a couple of meals over and over.

When I was on keto, it was the basic keto; 30g or so carbs, maybe up to 100 g protein, if that high, 250-300g fat. It's been 5 years since I got off that garbage so I don't remember particulars. I remember extremely low carb, extremely low protein, and extremely high fat. I ate lots of salad wirh spinach as the base, and tons of avocado. Protein might be a taste of steak. No sugar at all.

As far as fasting, as I've said, only one meal a day. This while eating keto. For two years.

When I said I began eating like an adult and regained my strength and athleticism, that means eating breakfast, lunch and dinner. Attempt to get 200g protein, mostly from beef, whether steak, ground beef, etc. Also, lots of chicken, eggs,etc. I quit shying away from carbs, eating potatoes, pasta, bread, whatever. Still try to eat the veggies. I eat more fruit now. On keto, I stayed away from friut. Too much sugar. (Stupid). So when I want to cut now, I'll pull out carbs, starting with bread and pasta.

Eating this way, I am able to perform in the gym or on the mats. In fact, if I start missing reps in the gym, I add calories, especially carbs. I usually get back on track or better. I occasionally miss meals due to schedule, and when I do, my strength in the gym suffers. That's my whole point...I don't see how you can cut energy and have more strength/energy at the same time. If it takes more food to grow, how do you grow with less? If glucose is the fuel for athletic activity, how can you be athletic on low glucose? Too many contradictions.
 
the only way we can solve this riddle is if you give us something that we can work with
I think you're making this way too complicated
WHO is making this too complicated? In order to grow, you need to be in a caloric surplus, right? To lose weight, you need to be in a caloric deficit. To recover from extreme physical exertion, you need calories, to include carbs. Fasting is a way to systematically reduce calorific intake. Keto is a low carb, low protein diet, which isn't great for growth, recovery, or explosiveness in athletic endeavors. Combining keto with IF takes away from muscle mass, strength, and endurance. All known facts. So, if you simply want to be small (and frail), then keto and IF is the way to go. If you want to be strong and athletic, then eat food.

Now all that said, I can see a purpose for both keto an IF. One is a morbidly obese person who desperately needs to get the weight off. But then they'll have to learn how to eat and train properly because they'll lose a lot of what little muscle they have in the process.

Another example may be, for example, my current situation...I'm trying to she the last few pounds of body fat. I still need lots of calories, to include high protein and carbs, but for example, what if I fasted in non training days,in which I'm only doing low intensity cardio?

This ain't that complicated a topic.
 
I've been reading several posts about intermittent fasting. I've done it before, eating omad and keto for about a year. I went from 215 with a pot belly to basically a skinny-fat 165 with no muscle tone. I could walk to Dallas, but overall felt weak. Due to work schedule, I wasn't able to train krav maga during that time, and when I went back, talk about hitting the wall! NO energy, NO endurance, NO power. It was bad. So I added carbs back in and ate normal (no fasting). Then I quickly returned to my former self.

I am wanting to drop a little body fat ahead of my first planned cycle. I'm now at 220lbs and look WAY better than I did at both my previous 165 or 215. I have muscle tone and strength/endurance, but still need to lose a little fat. I'm guessing I'm around 15-20% bf, but not sure.

How may I adapt an IF regimen to burn off that belly fat without tanking muscle tone, strength, or endurance?
play with diff fast times bro it works great
 
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