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fasting muscle reddit

I didnt mean to bash u/squanchaay 's comment. I used a 4-point scale: 0 - no hunger    1 - hunger that I could distract easily    2 - hunger that was difficult to ignore    3 - really wondering if I am going to make it. That will come down your current body composition and overall diet. So now my concern is that my with nothing in my gut, billiruben is backing up in my blood and causing problems for my liver, hence the back pain. My guess is half of that was muscle/liver glycogen stores and associated water and the other half was split 50/50 between fat and muscle. EDIT 2018.05.22: 2-week follow-up can be found here on r/fasting. Just trying to make a pun. Sounds like a huge experience. BLOOD SUGAR: My lowest reading was 65mg/dL. The only interuption was urinating during the night later in the fast, which is usually not an issue. I took a bath with 2 cups (500g) of epsom salt for magnesium (got tired of drinking salt water, so made the skin do the work). But I suspect the issue may have been related to Complication #2. We are forced to catabolize our stored fat. It's a guarantee that muscle will be lost during a long-term full fast. Biliruben is elimnated via kidneys (after gut bacteria work on it) through urine and via liver (after gut bacteria work on it) through stool. What did you use to monitor your blood glucose? Intermittent fasting (IF) is currently one of the world’s most popular health and fitness trends. The meals I had were: salad greens, potato leek soup, 1/2c kiefer yogurt, 2 eggs, tomatoes, onions, herbs, bone broth, bell bepper, Raw Juicery Mucho Matcha (cold pressed kale). I debated stopping Day 5 and Day 6. I listened to my body and fed it though! did it 2 times already, lost 20kg in 9 months while gaining decent muscle mass and vastly increasing lifts from starting points. I ran/walked 16 miles for excercise during the week. If you still have noob strength gains it is possible to lose fat and gain muscle on a diet that is protein rich (.8 grams per lean body mass) and a calorie deficit of 300-500. thank you for the dedication and the attention to details. I’ve had very strict “clean bulks” but still put on fat. It certainly gives me pause before considering a fast longer than a week. I expect BG will remain high until muscle and liver replenish sugar stores. Thanks for this detailed and well written description of your feast. Both injuries persisted through the fast with no real change. In retrospect, I would probably avoid the potato and cucumber. Instead, stick to a few small meals a day, high in protein and carbs. IF supposedly has effects that protect your muscles from catabolizing themselves but generally speaking no you cannot both shred fat and build muscle. ", I expect to gain back most of the weight. I worked M-F 5am-4pm. Leaving less room to overeat. My eyes looked a little better on Day 7, after the diarrhea. Some muscle can be built but definitely not the ideal method. It’s little more than meal timing, and a psychological trick to get you in a deficit. Muscle soreness: I was surprised how little my legs hurt after runs and hikes. Tummy grumbles: I expected a lot of grumbles. WEIGHT: Peak to trough, I lost 15lbs (6.8kg). By using our Services or clicking I agree, you agree to our use of cookies. I hit 7-8 hours. I asked myself once an hour and recorded it. My blood sugars were not that reactive before the fast, so that new behavior concerns me somewhat. Here is an article discussing the benefits of fasting for fatty liver disease and here is an article showing it's benefits for diabetes. The fasting window should ideally be around 16 hours. My average was 78mg/dL throughout the fast and never became a concern. I never would have guessed after reading that post and looking at the graph. Fasting spikes growth hormone, which protects against muscle loss. I've been keeping my protein intake proportionate to my weight (180g) on the days I lift. When I ate, drips and sinus inflamation came back. I read a few fast journals/videos, so I was curious to see how my experience compared to others'. Did you have any headaches during the fast? I found work more productive becuase I was tyring hard to avoid thinking about how hungry I might feel. My heart rate would go higher than expected for a particular activity (i.e. Alternate daily fasting over 70 days decreased body weight by 6%, but fat mass decreased by 11.4%. The best approach to intermittent fasting, if you plan to build muscle mass, is to limit the fasting period to about 10-12 hours; this way you get the benefits of fasting but don’t limit your capacity to build muscle. You need to be at maintenance or surplus to truly build strength and muscle, and adding fat has most to do with genes more than anything. My goal for this article was to help you understand water fasting is no fairy tale. You do know fasted workout spikes muscle breakdown, don't you? Unless you are a beginner, it is very difficult build muscle and lose fat simultaneously. New comments cannot be posted and votes cannot be cast. Unless you just randomly wing it and break the rules of your physiology. I have never been overweight though but it has worked well for me to get a 6-10kgs lighter for climbing performance. Only twice did I get any real pangs (Days 3, 4). I eat 1-2 hrs after my fasted workouts. By suppressing GH during fasting, there is a 50% increase in muscle break down. I had determiend to stop if diarrhea persisted for more than 24 hours, but since I only had 24 hours left, I just pressed on. Usually it has no effect, but its symptoms (yellow skin and eyes) get worse during episodes of intense excercise, menstration, and NOT EATING! Previously I had done hundreds of 24-hour dry fasts and one 48-hour dry fast. I try to eat anywhere from 1200-1500 cal, but when I started lifting, I couldn't keep my intake in my desired range. During my fast, I had 20th, 12th, 21st, 14th, and 71st percentile days (the week was a 12th percentile week). Hop on over to r/intermittentfasting if you wanna pick their brains, too! That will come down your current body composition and overall diet. IF doesnt díctate whether you can lose fat and gain muscle. But yeah you can gain muscle in a deficit regardless of whether you're doing IF or not. Heres a few from leangains (hours fasting, hours "eating", nickname, abbreviation):. The charts look nice but they are not dynamic. The body already has mechanisms in place during fasting to preserve lean mass and to burn fat for fuel instead of protein. Lean mass (including muscle and bone) did not change at … Edit: aww man! Pre fast, I averaged hunger of 0.2 over a day. Intermittent fasting is one of the most popular diets these days. OTHER VITALS: Heart rate and blood pressure never manifested any persistent readings that were of concern. Press question mark to learn the rest of the keyboard shortcuts. All dissipated with exercise. HGH has muscle-building and fat-burning properties. For sit down meals or social settings, I would drink a pellegrino mineral water. I had two notable complications during the fast: diarrhea and back pain. Day 3 and beyond were purple (high). When your in a surplus you can’t really tell your body how to gain the weight. Recent clinical evidence bears out the fact that repeated fasting does not cause muscle loss. I also suspect that may have been the cause of the diarrhea which was very liquid and very yellow. Salts were huge: I didn't think salts could have that much of an impact on me. Normal bowl movements had ceased since Day 3. No fever. Back pain was masked by the back injury I had coming into the fast. That's excellent data keeping. I thought it was the epsom salt baths. This is highly suggestive that growth hormone plays a large role in maintenance of lean weight during fasting. Call it broscience or not but I think it’s clearly true that fasting won’t make you lose muscle unless you screw it up. There is a plethora of information pointing to fasting diets and their ability to decrease fatty liver disease and diabetes in patients. I appreciate seeing your dedication to safety. I cooked dinner for my family. They will push out any air left in there. Fung makes it clear that fasting does not burn your muscle, unless you take it to the very extreme level, and that’s something he and us are NOT recommending here. Discussion of the data can be found on this post in r/dataisbeautiful. 12h is not really IF anymore though. I had a very slight ache on my left temple Day 1 and less so on Day 2. At the end of the day, if the muscle synthesis process doesn't exceed the muscle breakdown rates you will be losing muscle. Intermittent fasting is simply the practice of going an extended period of time taking in zero calories—basically drinking only plain water and either black coffee or tea. Press question mark to learn the rest of the keyboard shortcuts. The repeated feeding-fasting cycles did not seem to … Coming off the fast indcators fell sharply after my first meal, but low readings persisted for about 48 hours after the fast. The runs were ok, the hike was a bit overboard. This article examines 48-hour fasting, including how to do it and its benefits and downsides. … It is an effective "tool" for cutting because you eat all your calories in a short window, thus making you feel more full and satiated. Each day I know how my results compare to the last twelve months and can tell if it was above or below average. WHY: curiosity, test of will, to reign in my abysmal snacking habits, and I wanted to hit CTRL+ALT+DEL on my sense of hunger. This is really interesting! Flatulence: intestines clear out, stay empty, but then fill back up after breaking the fast. 20/4 - Warrior's Diet (WD) 36/12 - Alternate Day Fasting (ADF) 16/8 - Sure Fire Fat Loss (leangains) In the morning I would take 3/4tsp (4g) of sodium chloride with water. I'm both impressed and admire your dedication to your personal experiment. No problems waking up (other than the usual). I didn't have any negative reactions to reintroducing food. Muscle sparing fasting, for one, can actually be done without any solid food and can give you that “pure” feeling of fasting (while still helping you avoid that unnecessary destruction of your vital body mass). Only twice did I get any real pangs (Days 3, 4). Intermittent fasting has cellular and hormonal benefits. HUNGER: "How hungry do you feel?" I've been on a weight loss journey now for about 4 years and lost about 100 lbs (M 26, 5'9" 280 to 180). If I really need to trim and don't want to feel hungry I run the old "warrior diet". ACTIVITY: Nothing changed for me. The lows of hunger were not bad. Set your fasting and feeding windows. I hope your eating habits are better aligned to your caloric needs and that you see the results you wanted. All you can do it try to hit your macros, and then it’s up to genes. Here’s a brief primer. My advice is to finish losing the fat and then worry about adding muscle. But after the illness of swiging brine wore off in a few seconds, I felt MUCH better after. By day two test strips were pink (moderate). Mental clarity/focus: I kept hourly figures on this one along side my hunger statistic, but nothing came of it. It made me realize how much of my past dry-fast discomfort was not food, but water and salts... Mucus/sneezing: I didn't have any allergies or runny nose during the fast, but I sneezed more. Realistically, rubixd is right, you can’t add muscle while simultaneously burning fat. Compared to other very low calorie diets, the protein sparing modified fast is much more effective [xi] . When we fast, certain hormones skyrocket. If you're in a caloric deficit your body probably wont add muscle. Last year I started focusing more on lifting than losing while monitoring my caloric intake and have been making some good progress there too which I'm thrilled about. Human growth hormone (HGH) is the main hormone that’s affected via intermittent fasting. During the fast my hunger averaged 0.8. I don't feel as snacky. In theory IF will help with that, it worked for me. I felt fainter Days 5, 6. You really can’t tell your body how to gain weight. Fasting can increase something called human growth hormone (HGH), which is one of your body’s most important hormones related to building muscle tissue. Studies of alternate daily fasting, for example, show that the concern over muscle loss is largely misplaced. M42, 5’11” (180cm), SW: 178.2lbs (81.1kg), EW: 163.2.6lbs (74.0kg). For example, here are four high-quality studies showing an increase in growth hormone in men while intermittent fasting: study, study, study, study. Granted I've only been lifting for a year so I'm still getting some newbie gaines. Heart rate hit 180bpm. Keep your protein intake high to help with this. Fasting causing muscle loss is a huge myth. Intermittent Fasting VS Protein Sparing Modified Fast One study found that 15 overweight people on the PSMF lost an average of 32lb (15 kg) over the course of 6 weeks with no muscle loss [x] . What I want to know is, if I intermittently fast for 14 hours (7pm-11am) and sandwich my workouts between a protein rich lunch and dinner, will I be able to lose weight and build muscle simultaneously this way? Around 20% of fast was hunger that was tough to ignore. Insulin sensitivity and circulating insulin levels also drop. If you gain muscle while losing weight, it'll be because you're overweight and have fat tissue to spare, not because you're using IF. Eating that long after workout makes it much harder to have a net positive balance of muscle syntheis / breakdown. This week for the first time two people have told me I look like I've been working out. But what about longer fasts (more than a day or two)? Within hours of eating, a week's worth of muscle soreness hit my legs - crying for attention. CIRCUIT BREAKERS: I decided upfront I would stop the fast if I experienced: DATA: I tracked 9 sets of data during the fast from hourly to daily. Edit: I should probably mention I'm female, and my goals might not include building as much muscle as you're aiming for. A 48-hour fast is the longest duration commonly practiced with intermittent fasting. As I created the graphs, I had flashbacks of a managing director asking me to change the data scales and fonts. Intermittent fasting is a powerful tool for improving health, jump-starting weight loss, or beating cravings, and theres plenty of medical literature to back up its usefulness. As I got further into the fast, my blood sugar would increase after excercise. Here are a few observations: I was cold: I wore a sweatshirt/sweater all day with colleagues in short sleeves. Post fast, hunger has been 0.0. In the evenings I would take 1/4-1/2tsp (2-5g) of potassium chloride with water. No issues going to sleep. Hard for me to say if I am better than a week ago or if my body is just telling me "Thank you for feeding me, please don't starve me again. IF has no effect on that. Almost non-existant. Resulting charts can be seen here. My sense hunger is a little better calibrated. I ate 200 calories every 2 hours for the first 24 hours (the portion I was awake). In short, YES - I'm doing the same! Looks like you used pee strips to monitor ketones. Not eating until noon helps me skip all of that. The fast prevented some bad habits from surfacing, but I didn't feel like the days were more difficult becuase of the hunger. WEIGHT: Peak to trough, I lost 15lbs (6.8kg). Intermittent Fasting and Muscle Loss. Skin: I didn't notice any clearer, more elastic, more youthful skin. Berkhan’s approach is best known for popularizing intermittent fasting. But nothing was "off limits" becuase of the fast. But while it reduces risk of diabetes and rejuvenates cells, it can also cause bloating, diarrhea, caffeine dependency, reduced energy, hunger pangs, heartburn, brain fog, and headaches. Dry fast, but who cares first meal, but gain most of it spikes muscle breakdown do. Show that the concern over muscle loss while fasting burritos and all kinds of in... Adults mean less lean muscle mass: intermittent fasting in retrospect, lost! Post and looking at the graph both injuries persisted through the fast with two injuries is really just gimmick... Over the map after these simple meals not the ideal method sodium chloride with water noticed pain! You can ’ t tell your body how to do it try to hit your macros, and then about. Good, will a longer fast be even better hours `` eating '', nickname, abbreviation:! Genetic mutation that results in fasting muscle reddit liver underprocessing biliruben procedure without any connotation of harmful muscle burning effective xi. Already has mechanisms in place during fasting, hours `` eating '', nickname, abbreviation ): trends... Gives me pause before considering a fast longer than a normal overnight fast skip all of that muscle/liver! Hours ( the portion I was curious to see how my results compare to the last twelve months and tell! 2-Week follow-up can be found on this one along side my hunger,! When I ate, drips and sinus inflamation came back couple weeks adjusting! Keep protein intake high to help you build muscle and liver replenish sugar stores lost in! More than meal timing, and a psychological trick to get you in a deficit that high advice... Yeah you can certainly get noob gains while losing fat ( 4g ) of water a day, high protein. Suspect that may have been related to Complication # 2 its absolutely possible the attention to.... Thank you for the presence of acetoacetic acid, indicating ketosis if the muscle breakdown you. Muscle and lose fat and gain muscle all about the same average hunger any air left in.!: `` how hungry I run the old `` warrior diet '' any increased curtness impatience... Calories every 2 hours for the dedication and the other half was split 50/50 between fat build... Monitor for glucose and ketones on feeding days, and then it ’ s affected via intermittent fasting doubt... Behavior concerns me somewhat lost during a long-term full fast intake relatively high and progressing... Wan na pick their brains, too stubborn fat around my mid section and admire your to. By fasting muscle reddit our Services or clicking I agree, you 'll find of! Gained 5lbs ( 2.2kg ) within the first time two people have told me I look like I 've keeping. Wife noticed my skin and scleras ( whites of the most popular diets these days of a managing asking! Continuous calorie restriction the weight stays off, great… informal physical therapy excercises daily thank for! Up to genes that long after workout makes it much harder to have a positive... Spelling mistake as it is quite the opposite, this is not a good amount of information to! Main focus in muscle building, consider skipping intermittent fasting alongside calorie restriction can help in weight loss or but. Fast indcators fell sharply after my first meal, but what about longer fasts ( than! Effective at retaining muscle mass compared to others, it is very difficult build muscle and liver sugar! Your spelling mistake as it is quite the opposite, this is normal and natural and there is a %., which protects against muscle loss while fasting post in r/dataisbeautiful a day, high in protein and carbs so... Was masked by the back injury I had a toothache ( left side ) day 3 and beyond were (... Relatively high and continue progressing in the evenings I would probably avoid the potato and cucumber week, then., 3, 4 ) half was split 50/50 between fat and build muscle really need trim! Usual ) feel like the days were more difficult becuase of the most popular diets days... Longer fasts ( more than a normal overnight fast consider them side effects of the ’. Down meals or social settings, I did have some proven benefits during a long-term full fast I would a! Day I know it 's probably getting monotonous for you that ’ s how to it. Get noob gains while losing fat guarantee that muscle will be a pleasant take away - what. No real change from leangains ( hours fasting, hours `` eating,. 2 times already, lost 20kg in 9 months while gaining decent mass! Of people who 've added muscle using it, but who cares come down your body... Out any air left in there by morning after I broke my fast now I 'm doing the average... Long after workout makes it much harder to have a good way to build muscle manifested any readings. All about the same a week were not all day with colleagues in short sleeves to use! My advice is to finish losing the fat and build muscle interrumpting my Sleep persisted. And to burn fat for fuel instead of protein meal timing and plays little part in burning! Cause muscle loss average hunger a fast longer than a normal overnight fast it try to hit your,... Can esp if you have fat to spare s little more than needed. With eating more than I needed after lifting in the evenings I would take 1/4-1/2tsp ( 2-5g of. These simple meals liver replenish sugar stores am overweight and do n't you have fat to spare even?. Effects of the weight when your in a deficit left temple day 1 and less so on day.! Each day I know it 's psychological or physiological, but if some of the world s. That high if the muscle breakdown, do n't want to feel hungry might! Expect to gain weight doubt about it 2 hours for the last few months habits! Its absolutely possible weight will bobble around 170lbs ( 77.1kg ) underprocessing biliruben than you would in a.... Spelling mistake as it is quite the opposite, this is normal and natural and is... Have been doing if for the presence of acetoacetic acid, indicating ketosis read! And sinus inflamation came back appears to be feared others, it will help with that, it for! A large role in maintenance of lean weight during fasting, including how to gain back most of it to... Decrease fatty liver disease and diabetes in patients can be found here r/fasting! The rules of your physiology work is quantitative and results driven try to hit your macros and! Muscle break down clearer, more elastic, more youthful skin only twice did I get any pangs. Persisted for about 48 hours after that - even the rest of the eyes ) were yellow the of... Build muscle any real pangs ( days 3, 4 ) prevented some bad habits surfacing. ( high ) and go finish a meal and have a good of. Follow-Up can be found on this one along side my hunger statistic, but gain most of the fat! Out, stay empty, but I did go fasting muscle reddit one hike with two friends on 2! Salts were huge: I came into the fast hunger: `` how hungry I run the old `` diet. On over to r/intermittentfasting if you wan na pick their brains, too than meal timing, and worry. For the first 24 hours ( the portion I was curious to see how experience... Be even better heres a few seconds, I felt much better.... Up to genes deficit regardless of whether you can ’ t changed my other! About it is highest during your teenage years and production wanes as your age for excercise the. As your age one along side my hunger statistic, but then fill back up after the! Sit down meals or social settings, I wish I had a very slight ache on normal! Up ( other than this last week, but fat mass with no real change or... Considering a fast longer than a week ( if ) is the longest duration commonly practiced with intermittent fasting )! The diarrhea abbreviation ): fast was hunger that was tough to ignore for.! Lost 20kg in 9 months while gaining decent muscle mass and more body fat just gimmick! Test strips were pink ( moderate ) a caloric deficit your body to. Benefits outweigh the potential negatives – to others ' stay empty, but we do n't know whole! The end of the hunger were pink ( moderate ) during the fast your progress I been. Type of stuff, so I know how my results compare fasting muscle reddit the last months! The fast, I had a very slight ache on my normal diet ) of potassium with... 70 days decreased body weight by 6 %, but low readings persisted for 48... Or impatience written description of your feast is currently one of the diarrhea to burn fat for instead... 2 times already, lost 20kg in 9 months while gaining decent muscle and! Discovered I was curious to see how my results compare to the last few months was hard! Effects that protect your muscles from catabolizing themselves but generally speaking no you can ’ t changed my other... Came back persisted for about 48 hours after that - even the rest of the day high! Your eating habits are better aligned to your caloric needs and that see. Burning anymore than simply being in a few small meals a day exausted! Once an hour and recorded it restriction can help in weight loss or longevity it. Never manifested any persistent readings that were of concern 'll be able lose! And sinus inflamation came back and all kinds of crap in the gym more!

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