Some will find a way to abuse the rules of intermittent fasting. Intermittent fasting is pretty neat, but it isn't magic. Some people will feel unfocused and drained, if you’re just starting off then this may go away after the first week when your body starts to adjust.If it lasts for more than 2 weeks you can either shorten your fasting period, eat more calories during your feeding period. High carb days promote muscle growth and help you perform at your best, while low carb days encourage fat loss. I can’t tell you how many of my clients tell me that they can’t bring themselves to drink water.My wife’s grandmother actually went into the hospital a year ago and was found to be severely dehydrated, when the DR asked her why she wasn’t drinking water her response was “I forgot to”.I love drinking water and have a hard time understanding this, and also haven’t figured out a fool proof method to change my clients minds.Until I noticed the change when any of them started to practice intermittent fasting.If you do a 16/8 method, and 8 hours is sleeping, you’re still spending 8 hours awake while you fast.This is the time when water becomes everyone’s best friend, even the most hard headed individual will look forward to drinking water in order to help them lighten their hunger.

I’m going to sound like a broken record, but when done correctly you won’t have any problem It’s all about how many calories you’re eating everyday when it comes to building or maintaining your muscle mass.You need to be on a calorie surplus to build muscle, or eating a neutral amount of calories to maintain it.If you’re not sure how many calories you should be eating, then use thisIt doesn’t matter that you’re fasting just as long as you’re supplying your body with the correct amount of energy to maintain or build your muscle.When you fast the first thing your body targets is your fat reserves, many people think this is the opposite, and you’ll hurt your lean muscle mass reserves, but this isn’t true.The normal guideline is to eat 1 gram of protein per pound of bodyweight, so if you weigh 180 pounds you would consume 180 grams of protein per day.This is hard to do when you’re only eating within an 8 hour or smaller window, so I would suggest that you aim to eat between 80 and 100 grams of protein a day.Adding more protein into your diet will allow you to keep more of your lean muscle mass in case you are on a calorie deficit, and if you are trying to build muscle protein is essential to produce This is going to change for everyone and you’ll need to play around with the sizes of your meals to see what works best for you.There isn’t a wrong or right way to do this, I know people that have a hard time eating a big meal first and save that for last.Figure out what foods you have to east to hit your macro, and calorie goals then split them up into manageable meals within your feeding window.This is going to depend on how your body feels during fasting and feeding periods.I do not like working out in the morning whether I’m fasting or not, I have never felt strong or energetic in the morning.

Your stomach is like a muscle. I prefer to wait until the evening when I’ve had time to drink a gallon of water and eat enough food to give me the energy I need to perform an intense workout.My wife on the other hand likes to wake up and workout first thing before she eats or drinks anything.Neither one of these options are wrong, you need to find what works for you so that you can do it on a daily basis and sustain it over a long period of time.Unless there is a good reason for it don’t conform what you like doing to match what someone else says or does.There isn’t anything wrong with working out while you’re fasting but you want to make sure you aren’t feeling light headed, and that you have the right amount of focus and energy to safely perform your exercise routine.Hurting your self is never someone’s goal and it will only hinder your results.Again this is only my opinion and you don’t have to do this, but the best results I saw when it comes to building muscle while intermittent fasting was to eat more calories on days that I trained and less on days that I didn’t.I also ate more carbs on the days that I trained and less on the days that I rested.I love intermittent fasting, but other people I’ve met absolutely hate it and look at it as a type of torture.When you’re looking to perform any type of a diet or eating schedule you need to make sure the strategy fits into your lifestyle and that you can comfortably do it.You also need to take into consideration the goal you’re trying to achieve, it is possible to gain muscle while intermittent fasting, but it isn’t what I would recommend for you to do if you were my client and asking my advice.You’re not going to succeed if you’re trying to do something that you despise, find what you enjoy doing and what works best for you and your lifestyle.Jamie is a certified personal trainer and nutritionist who once weighed 305 pounds.

The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Benefits Overview: HGH – Studies show that the blood levels of growth hormone may increase as much as 5-fold when intermittent fasting as opposed to a regular diet.

thomas91310 Member Posts: 7 Member Posts: 7. in Food and Nutrition.

That means if you’re heavy on the milk or cream you’ll need to make sure to dial it back quite a bit.I recommend black coffee and tea without sugar, milk or honey.You definitely want to drink as much water as possible during your fasting period, since drinking water will also help you feel full during the first couple days when your body is becoming used to fasting.You’ll also want to keep in mind that if you’re trying to sustain a calorie surplus while intermittent fasting you’re going to have a lot of food to eat during your feeding period.So you may not be able to drink as much water during this time, so make sure to drink enough during your fasting period.If you make sure that you’re eating natural whole foods and hitting the correct ratio of proteins, carbs, and healthy fats during your feeding period, your body will have the correct type of fuel in it to provide the proper amount of energy during your fasting period.A lot of people don’t eat the correct food while intermittent fasting and have a hard time working out or staying focused while at work.If you eat crap during your feeding period when you’re going to go into your fasting period already hungry, tired, or mentally drained.All of these will sooner or later cause you to breakdown and fail.If you eat the right type of nutrition, you may be able to go your entire fasting period without feeling considerably hungry. Yes, you do. By Dr Joe. Maybe cut out those breakfast Pop-Tarts, or at least save them for your post-workout meal.

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