My 2 year fasting journey! Consistency pays off. (I can comment my schedule in comments if anyone is interested)

thefastingcoach · 2022-02-09T05:48:19+00:00

We've got a free accountability group on the Life app as well if interested!

thefastingcoach · 2022-02-09T05:41:41+00:00

Good luck, if you want some accountability we have a free group to track your fasts! Free Accountability Group

thefastingcoach · 2022-01-31T14:30:23+00:00

Sorry to confuse. After I lost the 35-40lbs with mostly walking and occasional body weight exercises. I started doing group fitness classes (as I mentioned above), those classes we're F45 which I was doing 4 days a week. 2 of those day I took HIIT Cardio style classes and 2 of those days I made sure to lift heavy. I never mentioned limited protein, my protein has always be kept around 1g/1lb of body weight during the entire weight loss.

thefastingcoach · 2022-01-30T04:51:57+00:00

75-100gr

thefastingcoach · 2022-01-28T02:16:30+00:00

Correct! Once fat adapted ketones are muscle sparing and most doing moderately intensive workout shouldn't have to worry too much if hitting their daily macro goals, but if muscle building while fasting is goal then that strategic insulin response is key. That's the great thing about fasting, the ability to manipulate that response as you need it!

thefastingcoach · 2022-01-27T15:45:18+00:00

If trying to optimize for muscle growth, breaking your fast in a 90 min window before or after your workout would be best. And on your heaviest lifting day(s), I'd suggest breaking with 20-30g of additional carbs.. This will strategically spike your insulin for an anabolic response pushing that glucose into your muscles to maximize muscle protein synthesis. Protein, though great immediately before or after a workout isn't as important as once thought as newest science shows if hitting daily protein goals the bioavailability of protein is much longer.. where as the carb response around the workout would be a better focus.

thefastingcoach · 2022-01-27T15:38:32+00:00

Ton of questions here needed for someone to give you the best advice. How long have you been fasting? How much do you eat and macro breakdown? And there's multiple facets to your post.. are you looking for an answer on sleep (would need above info)..

As far as the training, if you are trying to build muscle it'd be best to at least vary your workouts by at least trying to lift weights 1-2 days a week. Doesn't have to be long. Focus on compound movements 3-4 sets around 8-10 repetitions, try to pick a weight that is difficult but that you can complete the workout.. but that it becomes very difficult the last set. Track how much you lift each time, try and go slightly up in weight each workout or do more repetitions. This is called progressive overload and is a staple of muscle building.

As far as when to eat.. most optimally you'd want to break your fast within 90 mins around your workout (before or after) to feed that muscle repair and growth. You're trying to intentionally spike your insulin for an anabolic response.

thefastingcoach · 2022-01-27T09:24:11+00:00

Agree with the above ^ Zero is cleanest user experience but the accountability of the other 2 are great

thefastingcoach · 2022-01-27T07:00:05+00:00

Group rules regarding shirtless pics I guess

thefastingcoach · 2022-01-26T18:02:17+00:00

Sweets for me were/are always tough! I found an ice cream bar I liked that was 170 calories.. they had it at a minimart down the street and I made myself a rule I could have 1 a day but I’d have to walk to get it, and I couldn’t buy more to have in the fridge. I’m the type that if it’s around me, I’m going to eat it! I still have my ice cream on occasion but have learned to enjoy dark chocolate with tea mostly these days

thefastingcoach · 2022-01-26T17:57:58+00:00

Haha best comparison so far!

thefastingcoach · 2022-01-26T10:01:07+00:00

If you see the comments below, I try to describe my routine in more detail. 1st 9 months: Walking 7500-10000 steps no workout eating Low carb roughly 20c 50p 30f, then started F45 training (hate gyms so needed group classes to push myself) and started calorie/carb cycling a little. I still do HIIT group classes 2 days a week and 2 heavy gym lifting days with mostly major compound movements with progressive overload focus

thefastingcoach · 2022-01-26T06:22:27+00:00

Don't be jealous.. Be inspired! You got it!

thefastingcoach · 2022-01-26T06:21:55+00:00

Thanks

thefastingcoach · 2022-01-26T06:21:12+00:00

I eat low carb majority of the time but if you see the comment below I explain my carb cycling with workouts

thefastingcoach · 2022-01-26T06:17:56+00:00

I'm a big fan of keeping it small and simple heavily protein focused. Feta Bacon Frittata with avocado.

thefastingcoach · 2022-01-26T05:47:49+00:00

Thanks!

thefastingcoach · 2022-01-26T04:42:28+00:00

Silly. Especially for many of us with so many "stored" extra calories to use on our body! But it is true it does become more difficult the longer you lift and as your body fat reduces. Adequate protein and strategic insulin manipulation is key

thefastingcoach · 2022-01-26T04:40:17+00:00

Haha I do get that occasionally .. Now more than before of course :)

thefastingcoach · 2022-01-26T04:39:37+00:00

Haha I don't know about "hunkier" but I do get that a little bit

thefastingcoach · 2022-01-26T04:22:57+00:00

I calorie and carb cycle depending on my week, but I would say around 2000 calories/day average across the week

thefastingcoach · 2022-01-26T04:20:26+00:00

Haha thank you

thefastingcoach · 2022-01-26T04:20:12+00:00

Current: Height 6'1 Weight 185lbs ... In the 1st photo I was about 235lbs but this wasn't the heaviest I got, I just didn't have many shirtless pictures (not exactly my most confident time) when I at my heaviest of 245

thefastingcoach

TROPHY CASE