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Intermittent Fasting for Muscle Growth (Full Plan)
Learn how to build muscle with Intermittent Fasting. If you want to gain muscle mass fast you should know that you can experience muscle growth with a proper intermittent fasting bulking meal plan.
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Can intermittent fasting be as effective as a more traditional 4 or 5 meal a day diet plan for building muscle? I mean, even though intermittent fasting has been shown to be effective for fat loss, there are many people still wondering if you can actually use it to build muscle as well. While there is a small subset of individuals that do believe that you can in fact build muscle mass while fasting, most coaches continue to hold the stance that it's a bad idea. Some of them even claim that intermittent fasting will almost definitely lead to muscle loss. However, many of their opinions are formed by outdated myths. For example the idea that your body will start breaking down protein and amino acids for energy while fasting is what gave rise to the idea that fasting will cause muscle loss. But this has been thoroughly debunked. When looking at what happens to a person that experiences starvation we see that before beginning the fast their body is breaking down mostly carbohydrates for energy. It's also breaking down some fats and a little bit of protein. (1) Then after the fast begins, you see that the body drains the remaining glycogen or carbohydrate stores within the first day or two, while increasing the use of fat and ketone bodies for energy. But the really interesting thing is that contrary to myth of muscle loss accelerating while fasting we see protein breakdown rates decreasing from the norm helping the body conserve muscle instead. (1) Another human starvation study found very similar results. During the first 3 days of fasting, protein breakdown rates dropped to only 75 grams per day for an adult man weighing about 150lbs. That's less than 1/2 a gram of protein per pound of body weight but what's even more surprising is that after 3 to 4 days of not eating, protein breakdown drops to a tiny 20 grams per day. (2) This means that when you fast your body will significantly decrease its requirements of carbs for energy and instead of breaking down muscle, it will mostly rely on stored body fat for energy. Even though certain organs like your brain will require glucose to function properly your body will be able to separate triglycerides that come from fat stores into glycerol and free fatty acids. While the free fatty acids can be used immediately for energy the glycerol can be sent to the liver where it can be converted into glucose through a process known as gluconeogenesis ultimately keeping your blood sugar stable. So the bottom line is, no you won't be burning muscle every time you fast especially with relatively short fasting lengths less than 24 hours long. But the question remains can we BUILD muscle with an intermittent fasting plan? Well even though protein breakdown rates don't…
Research:
(1) Comparative Physiology of Fasting, Starvation, and Food Limitation (Graph)
https://www.researchgate.net/publication/281041779_Comparative_Physiology_of_Fasting_Starvation_and_Food_Limitation
(2) Protein breakdown drops to 70g/24h when fasting and after fasting for 3-4 days drops further to only about 20g/24h:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2279566/
(3) “Prior fasting may stimulate the intramyocellular anabolic response to ingestion of a carbohydrate/protein/leucine mixture following a heavy resistance training session”
https://www.ncbi.nlm.nih.gov/pubmed/20187284
(3.5) Body mass and body fat percentage remained unchanged in FAST and FED during the whole period of the investigation
https://www.ncbi.nlm.nih.gov/pubmed/23617897
(4) The graph that’s at the top of this page shows growth hormone rising: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC329619/?page=6
Citation: J Clin Invest. 1988 Apr; 81(4): 968–975.
(5) Growth Hormone while fasting
https://www.ncbi.nlm.nih.gov/pubmed/15809014
https://www.ncbi.nlm.nih.gov/pubmed/11147801
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2439518/pdf/bjp2008153a.pdf
(6) to maximize anabolism one should consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals in order to reach a minimum of 1.6 g/kg/day.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/
(7) IF does not affect whole-body glucose, lipid, or protein metabolism in healthy lean men
https://www.ncbi.nlm.nih.gov/pubmed/19776143
(8) a BAL consumption of protein stimulated the synthesis of muscle contractile proteins more effectively than traditional, SKEW distribution
“(BAL: 25% daily protein/meal × 4)” “SKEW: 7:17:72:4% daily protein/meal”
(9) Irregular eating patterns hurt health and fitness:
Study #1: https://www.ncbi.nlm.nih.gov/pubmed/15085170
Study #2: https://www.ncbi.nlm.nih.gov/pubmed/15220950
Study #3: https://www.ncbi.nlm.nih.gov/pubmed/25755093
can in German fascism be as effective as a more traditional four or five meal a day diet plan for building muscle I mean even though intermittent fastening has been shown to be very effective for fat loss there are many people still wondering if you can actually use it to build muscle as well while there is a small subset of individuals that do believe that you can in fact build muscle mass while fasting most coaches continue to hold the stance that it's a bad idea some of them even claim that intamin fasting will almost definitely lead to muscle loss however many of their opinions are formed by outdated myths for example the idea that your body will start breaking down protein and amino acids for energy while you're fasting is what gave rise to the idea that fasting will cause muscle loss but this has been thoroughly debunked when looking at what happens to a person that experiences starvation we see that before beginning the fast their body is breaking down mostly carbohydrates for energy it's also breaking down some fats and a little bit of protein then after the fast begins you see that the body drains the remaining glycogen or carbohydrate stores within the first day or two while increasing the use of fat and ketone bodies for energy but the really interesting thing is that contrary to the myth of muscle loss accelerating while fasting we see protein breakdown rates decreasing from the norm helping the body conserve more muscle instead another human starvation study found very similar results during the first three days of fasting protein breakdown rates dropped to only 75 grams per day for an adult man weighing about 150 pounds that's less than half a gram of protein per pound of body weight but what's even more surprising is that after three to four days of not eating protein breakdown drops to a tiny 20 grams per day this means that when you fast your body will significantly decrease its requirement of carbs for energy and instead of breaking down muscle it'll mostly rely on stored body fat for energy even though certain organs like your brain will require glucose to function properly your body will be able to separate triglycerides that come from fat stores into glycerol and free fatty acids while the free fatty acids can be used immediately for energy the glycerol can be sent to the liver where it can be converted into glucose through a process known gluconeogenesis ultimately keeping your blood sugar stable so the bottom line is no you won't be burning muscle every time you fast especially with relatively short fasting lengths less than 24 hours long but the question remains can we build muscle with an intermittent fasting plan well even though protein breakdown rates don't drastically accelerate while we fast we don't build muscle just by slowing muscle loss we also need to increase protein synthesis and keep it elevated to build more muscle the problem is that after you've already fasted for some time protein synthesis rates are going to be low but while muscle protein synthesis rates may be impaired during a fast the good news is that fasting does provide a sort of amplified rebound effect when you do finally eat after your fast is over research shows that after a fast your body can stimulate muscle growth to a much greater extent than it would be able to do if you never fasted at all to begin with picture your body being like a sponge that slowly dries out as you fast but then after you break your fast your body is able to absorb and assimilate more nutrients for the muscle building process in the same way that a dry sponge is able to absorb more water so your body makes up for the lack of protein synthesis and muscle growth during a fast with an increase in growth during your feeding window we can see this play out in one of the very few good randomized control trials that are available on the topic of instrument fasting and its effect on muscle growth in this study the researchers observe body builders during the month of ramadhan and they found that when the men maintained a similar calorie and macronutrient intake during Ramadan as what they maintained before that period they would see no adverse changes in body composition during the month of daytime fasting in other words based on that data when fasting is done correctly it has either no or very minimal negative effects on muscle growth now some people go on to say that you can actually build more muscle with intermittent fasting because your growth hormone levels will rise but even though your growth hormone levels will rise several fold while fasting this does not enhance muscle growth that's because the increase in growth hormone is not a net anabolic event and it won't lead to a more beneficial protein turn Oh rate this is partially due to the fact that it comes at the cost of igf-1 production which is a war Mon that's even more important for muscle growth than human growth hormone is in other words when you fast you produce more growth hormone but less igf-1 that's why your muscle protein turnover rate does not increase during a fast even though you have higher human growth hormone levels instead during a fast your body will be in a negative whole body protein balance but that doesn't mean that the higher levels of growth hormone are useless instead of helping you build muscle it functions as an anti starvation response meaning the increase in growth hormone helps transition your body into burning more fat and ketones for fuel like we talked about earlier the growth hormone assists the release of fat from fat cells and helps stimulate fat oxidation in general this helps spare glycogen and amino acids during a fast ultimately the increase in growth hormone will not build new muscle tissue instead it'll prevent muscle loss while fasting so now that we know that intermittent fasting can help you build muscle in a similar way to other dye plans but it won't help you build extra muscle due to the increase in growth hormone we just have to make sure that we set up our 8 hour feeding window for optimal muscle growth and the reason why I say 8 hour feeding window is because if your goal is to build muscle I don't recommend that you go for longer fast like the warrior diet and the one meal a day diet and instead stick to a 16-8 split this is because regardless of whether you're eating two meals a day or five meals a day you'll need to maintain a calorie surplus to build muscle it's difficult enough to eat enough protein carbs and fats all within eight hours so that's why I don't recommend that you shorten your feeding window any more than eight hours for the purpose of building muscle with all that said if you still can't eat all the calories that you're required to eat within an eight hour window then you'd be better off not doing intermittent fasting and instead eating more meals throughout the day to hit your surplus calorie targets remember without a calorie surplus you're probably not going to grow out of all the macros the most important to make sure that you're having enough of is protein because you'll want to be in a positive nitrogen balance this is means that the intake of protein and nitrogen into your body needs to be greater than the loss of protein or nitrogen from the body some studies show that you should ideally spread your protein servings for the day into a minimum of four meals for maximum muscle growth and that you should aim to have anywhere between point eight to one gram of protein per pound of body weight for the day while it shouldn't be a problem to eat enough protein for the day it most likely will be a problem to squeeze four meals into an eight-hour feeding window but the good news is that your body is very smart and adaptable as long as you're eating all of your protein and calories to meet your targets for the day your body should be able to absorb all of the nutrients from larger meals even if they're eaten less frequently digestion of the larger meals will simply take more time but the protein and the other nutrients will still be absorbed one study in particular on the topic of fasting compared one group that was following a warrior diet where they fasted for 20 hours a day and only ate during a four hour feeding window to another group that followed more of a traditional approach with more meals throughout the day since the warrior diet group had to eat all of their protein for the day within four hours they were eating anywhere between 80 to 100 grams of protein pretty much in one sitting by the end of the study researchers found that both groups maintained the same amount of muscle mass and they also concluded that intermittent fasting does not affect the breakdown and absorption of protein carbs and fats so the bottom line is that you can still absorb enough protein and nutrients to build muscle with less frequent larger meals but to be safe and for optimal results you may want to also spread your protein intake between your meals evenly regardless of how many meals you're having per day since there are other studies out there that show having a more balanced distribution of protein between your meals can help stimulate protein synthesis to a greater extent now to set up your intermittent fasting plan for muscle growth that's based on your body you can click the link in the description for the fat loss calculator and just follow the steps just remember to select hard gainer as the last option since that will give you the right amount of calories for building muscle after you have your results you'll want to do your to spread those calories and macros out evenly between two to four meals per day all within an eight hour feeding window then you would fast for 16 hours where you wouldn't eat or drink anything that contains any calories and repeat as much as intermittent fasting is a flexible diet plan it's essential to know that you should be consistent with your fasting and feeding schedule so don't fast for 18 hours today 12 hours tomorrow and then switch back to a regular eating style the day after that such an irregular eating style hurts health and fitness in many ways including lowering the thermic effect of foods decreasing insulin sensitivity impairing cardiovascular health and disrupting your circadian rhythm so choose your fasting schedule and stick to the same one consistently this doesn't mean that you have to obsess about breaking your fast an hour early or starting your fast an hour late but you shouldn't be jumping all over the place now the last thing that you'll want to remember is that for your muscles to grow you need to also be training correctly regardless of what diet plan you're on while the most important dietary stimulus for muscle growth is to maintain a calorie surplus and to consume enough protein the number one training stimulus for muscle growth is progressively overloading your workouts to progressively overload your workouts you can add more weight to your exercises over time while this may sound simple it gets harder and harder as you increase the weight load that you're using more and more undulating periodization can be particularly useful to help you break past plateaus where you're stuck using a certain amount of weight with undulating periodization you would be able to switch up your rep range for every one of your workouts I recommend switching between a higher rep range of something like 10 to 14 reps a moderate rep range of 6 to 8 reps and a low rep range of 3 to 4 reps you would make sure to lift the heaviest weight that you can barely squeeze out for the given amount of reps for the day and cycle your reps for every single workout so on your first chest day you might be aiming for 12 reps on the second one you might be aiming for six to eight and on the third three to four reps then repeat keep in mind this is just one example there are many ways to set this up but bicycling like this your muscles will get better at pushing through fatigue and clearing out lactic acids with higher rep ranges and you'll also get the benefits of lifting really heavy weight and increasing strength and power with the lower rep ranges ultimately this helps you progressively overload your workouts even if you currently feel stuck now in regard to when you should be training so if you should be training fasted or if you should be training in a Fed state it's entirely up to you if you feel low on energy whenever you train fasted you may be better off working out after you break your fast and have your first meal on the other hand if it doesn't bother you to Train fasted the only thing I would recommend is to try to have a protein shake or a meal soon after your workout not only will it slow protein breakdown rates but it will also get amino acids into your bloodstream and drive up protein synthesis rates also like I said earlier fasting before your workout and then taking a protein shake with some carbs afterwards can help stimulate more muscle growth after a heavy weight training workout that about wraps it up guys just remember as long as you're progressively overloading your workouts eating enough calories and enough protein there's no reason why you can't build muscle with intermittent fasting if you guys enjoyed this video and you feel like you've learned something new make sure you subscribe to my channel and hit that Bell icon so you could be notified whenever I release new free tips and tricks just like the ones that you found in this video also if you're looking for a done-for-you intermittent fasting plan for muscle growth based on where you're at right now visit my website where we have six 12 and even sixteen week challenges designed to help you build muscle while staying lean all of our programs come with workout plans that contain full video demonstrations you'll also get a diet plan designed to help pack on muscle mass a recipe book and an accountability coach to help guide you through the entire process to learn more you can click the link in the description below or you can visit my website directly at gravity transformation calm I'll see you guys soon [Music]
#Intermittent #Fasting #Muscle #Growth #Full #Plan
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This is high quality content.
The presentation was excellent.
There a few hacks I've discovered I'm like a scientist that improves this process and gains that significantly improves muscle mass and definition energy levels go up and hgh and testosterone levels but that's top secret 😂😂 🖕
Fasting benefits are beyond losing weights add weights building muscles '
It is about overal health.
I can't use the calculator?!
Bahubali
But can you take creatinine if you workout in the am during intermittent fasting? I like to get my workout done in am vs afternoon evening because of schedule. If i do 16/8 I’d be in my fasting window. Do you recommend working out? Or can take the creatinine later after i break fast to eat
fuck carbs!
Is there new update to this? I've been fasting for 6 years now, I want to build muscles with it using 16/8 plan.
Did 16 hours fasting for 1 month. Gained 5 lbs wtf
What if you can hit your calories and macros needed to build muscle in a 4 hour window. Is that then not okay to do the 20:4 intermittent fasting method?
Take that Mike Israel
I found it hard to hit the calories surplus target with fasting. Fasting one day a week for 24 hrs wouldn’t be helpful for burning fat.
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I've been intermittent fasting since 2017. I have lost zero pounds, but I did not gain weight. I also have a slow thyroid.
This was all good information until the MYTH about calorie surplus was mentioned. You do NOT NEED a calorie surplus, only if you are ADVANCED lifter ie been lifting heavy for 5 years plus
Best video for this topic!
So if you workout in your fasting period, can you have a protein shake even though it’s not in your eating window?
Is it ok to fast 16/8 every second day?
This was literally what I typed on the search bar “what is the effect of intermittent fasting on body building and muscle growth” and your video came out first. I couldn’t thank you enough!!! All questions answered and you rounded it up at the end with an amazing 1-2 punch on training during a fasted state. You ticked all the boxes, can t believe this video is quite old haha! It only means that this is a timeless query and you gave a timeless supportive answer with this YouTube video! Kudos 🎉
Fat loss calculator does not seem available, instead, it's register with a phone number…. too bad.
14 years of training and trying different diets etc. I believe IF is one of the most effective resolutions to a nice all rounder – both mentally and physically.
Not seeing a calculator just a commercial
Eating 5 meals a day is not healthy, too tasking to the body and spiking your sugar too frequently. All the bro science youtubers will tell you eat 10 meals a day
this channel is GOLD !
Great video
There are some YouTubers and fitness plans that say a high protein intake and a small caloric deficit make body recomposition (gaining muscle and losing fat simulataneously) possible. But you are saying gaining muscles is not possible without a caloric surplus.
AMAZING video explained every question i had