Intermittent fasting and building muscle

[Random Hero]

Hi Everyone,

I have started to read about IF but I can not see how doing this can help you build muscle as you burn more when working out? Also you eat a lot less. Is it possible to eat little and still gain muscle?

 

[TechGirl04]

You are not supposed to eat less food while doing intermittent fasting. You should be eating your normal daily calorie allocation. The only difference is you eat all your calories in your eating window which is roughly 8 hours if you are following the 16:8 intermittent fasting method.

 

[Zyk1]

I think that IF should be used when you want to lose weight.
Don't think it's as effective if you want to build muscle

 

[ArmatageShanks]

Is it possible to eat little and still gain muscle?

I doubt it.

 

[koffiejunkie]

What TechGirl04 said. It is absolutely possible to gain while doing IF - a surplus is going to be a surplus regardless of what time of the day you eat. In my experience, the biggest struggle is with appetite, so you'll have to adjust and figure out what gives you enough calories without making you feel uncomfortably full.

 

[rayven_king]

I think that IF should be used when you want to lose weight.
Don't think it's as effective if you want to build muscle

works just fine if you're in a calorie surplus

 

[lunch]

Just make sure that you're getting enough protein, supplement if you need to. It should be 0.8 grams per pound of weight

 

[Random Hero]

How do I determine how much i have burned vs gain? I guess it is easier to calculate the amount you put in based on what you eat. But you burn even by sitting still and walking to the bathroom. and if you start doing exercise?

 

[Steamy Tom]

How do I determine how much i have burned vs gain? I guess it is easier to calculate the amount you put in based on what you eat. But you burn even by sitting still and walking to the bathroom. and if you start doing exercise?

There are many calculators online to approximate your body's calorie needs based on dimensions and activity level.

Also in response to others, I'm pretty sure most people doing IF are cutting calories with it, care to elaborate how doing IF and consuming your sake amount of calories still can lead to weight loss/control? Imo in and out calories over time is the only way to manage weight.

 

[Bionic]

Check out Dr Eric Berg DC. He talks about IF and Ketosis. Brilliant channel on YouTube.

 

[Sensorei]

Intermittent fasting is far from optimal for building muscle but you can maintain muscle mass while losing fat, so you still end up looking better. I have been doing it now and then for a few years. It is the only 'eating plan' I've followed where I can train max strength for 3 to 5 reps if I train early in the morning, even training fasted I was amazed at how I maintained strength while losing fat.

 

[koffiejunkie]

How do I determine how much i have burned vs gain? I guess it is easier to calculate the amount you put in based on what you eat. But you burn even by sitting still and walking to the bathroom. and if you start doing exercise?

Exactly. A lot goes into it. Start by calculating a baseline:

https://tdeecalculator.net/

Take the calculated TDEE, stick to it for 2-3 weeks. Weigh every day, record it in a spreadsheet, calculate 7 day averages. The first two weeks is adjustment period - ignore. From the 3rd week on, check what your difference in weight is. Shoot for 400-500g per week. That’s where the amount of muscle vs fat gain is optimal for most people.

If you’re gaining less than that, increase calories by 100-200 per day for a week, reassess. If you’re gaining more than that, back it off a little bit.

Also in response to others, I'm pretty sure most people doing IF are cutting calories with it, care to elaborate how doing IF and consuming your sake amount of calories still can lead to weight loss/control? Imo in and out calories over time is the only way to manage weight.

IF is not magic (neither is keto). It’s a life style that some people find easy to stick to. And some not so much. I can easily eat nothing all day and just not be bothered by it. My SO is grumpy by 11:00 if she hadn’t had breakfast.

 

[Steamy Tom]

Check out Dr Eric Berg DC. He talks about IF and Ketosis. Brilliant channel on YouTube.

Ketosis indicates a calorie deficit

 

[Steamy Tom]

Exactly. A lot goes into it. Start by calculating a baseline:

https://tdeecalculator.net/

Take the calculated TDEE, stick to it for 2-3 weeks. Weigh every day, record it in a spreadsheet, calculate 7 day averages. The first two weeks is adjustment period - ignore. From the 3rd week on, check what your difference in weight is. Shoot for 400-500g per week. That’s where the amount of muscle vs fat gain is optimal for most people.

If you’re gaining less than that, increase calories by 100-200 per day for a week, reassess. If you’re gaining more than that, back it off a little bit.



IF is not magic (neither is keto). It’s a life style that some people find easy to stick to. And some not so much. I can easily eat nothing all day and just not be bothered by it. My SO is grumpy by 11:00 if she hadn’t had breakfast.

Yeah I know it isn't magic that's my point, I am strongly guessing you eat less calories when practising IF as compared to normal?

 

[koffiejunkie]

Ketosis indicates a calorie deficit

No, it indicates elevated fat metabolism in the absence of glucose - ketones being a by-product of fat oxidation. You can be in ketosis while in a caloric surplus. Hence "keto gains" being a thing.

Yeah I know it isn't magic that's my point, I am strongly guessing you eat less calories when practising IF as compared to normal?

You know, when someone quotes you, they're not necessarily arguing with you. Read the comment again, I was adding to your argument.

 

[Steamy Tom]

No, it indicates elevated fat metabolism in the absence of glucose - ketones being a by-product of fat oxidation. You can be in ketosis while in a caloric surplus. Hence "keto gains" being a thing.



You know, when someone quotes you, they're not necessarily arguing with you. Read the comment again, I was adding to your argument.

I know you weren't arguing, I was asking you a question?

any info to share on ketosis whilst in a caloric surplus, i really would like to understand how this is possible?

 

[koffiejunkie]

Sorry, I didn't realise.

Yeah I know it isn't magic that's my point, I am strongly guessing you eat less calories when practising IF as compared to normal?

I guess that really depends on your objective and how much care you're taking? If you just eat one or two meals a day, eat the same thing you would otherwise have, while simply skipping breakfast, then probably yes. If you're planning your meals to meet a macro/calorie target, probably not.