Fasting is the SH#%
In the last post I talked about 10 Awesome Benefits of Intermittent Fasting. My fasting article had a hugely positive response and from the looks of it many kinobody readers have adapted daily fasting into their routines with incredible results thus far. In this article I am going to share with you how I use a special approach to intermittent fasting and nutrition to maximize muscle and minimize fat. My approach is highly influenced by Martin Berkhan of Leangains with a few tweaks of my own to improve results.
Cool Reasons to Fast – credit from Martin Berkhan of Leangains
Here’s a quick primer on the benefits of intermittent fasting for anyone interested in improving their physique and mental state:
• Greater insulin sensitivity, which allows your body to make better use of carbohydrates
• A wide variety of potential health benefits, ranging from cardiovascular health and life extension to neuroprotective mechanisms that may protect against brain diseases such as Alzheimers.
• Mental alertness, boost in metabolism and improved energy levels due to increased levels of norepinephrine.
• Higher levels of growth hormone during the fast, which shifts fuel metabolism to fat burning and spares muscle protein.
• Appetite suppression. Contrary to what people seem to believe, fasting will not make you ravenous. It has a hunger blunting effect, which is invaluable during cutting.
The Intermittent Fasting Protocol
I believe in fasting 16-18 hours per day and having a 6-8 hour feeding window. During the fasting period I consume only zero caloric beverages such as coffee, tea or water. No food or calories whatsoever are to be consumed during the fasting period. There is one exception however and that is 10g of BCAA or 30g of whey taken 10 mins before lifting if you are training fasted. Pre workout protein has several benefits including increased protein synthesis and elevated metabolism. During the 6-8 hour feeding window I will consume 3 meals spaced 3-4 hours apart.
Example:
Meal 1 – 2 pm
Meal 2 – 5:30 pm
Meal 3 – 9:00 pm
Basic Leangains Concepts
Martin Berkhans system involves special nutrient requirements to maximize muscle gains and minimize fat. These include:
1. Maintaining high protein intake everyday (1-1.5g per pound of body-weight)
Protein should be kept relatively high every-single day to assist with muscle growth. In addition maintaining high protein intake on your ”low calorie days’ will keep you full and satisfied since protein is the most satiating nutrient.
2. Eating higher calories with high carbs and low fat on training days
By overfeeding on workout days we can maximize muscle growth by providing excess nutrients to the muscles when they are most responsive. This is best accomplished by boosting carb intake. Carbs will serve to replenish and restore glycogen levels and put your body into an anabolic mode ready to pack on muscle.
3. Eating lower calories with low carbs and moderate fat on rest days
By lowering calorie intake on rest days we can efficiently burn fat. Carbs should be reduced to 100-120 grams to maximize fat burning without putting your body into ketosis.
5. Getting 60-100% of calories in the meals following your workout either by having 1 pre workout meal of 20% total calories, having 2 pre workout meals of 20% total calories each or training fasted with 10g of BCAA or 30g of whey
By getting the bulk of your calorie intake in the meals following your workout you can promote muscle growth with fewer calories. If you are bulking this means little to no fat gain. If you are cutting this means no muscle loss. Best case scenario you will build muscle and lose fat.
Training Options
Fasted Training – Best for people who train earlier in the day
For fasted training you will workout on an empty stomach 1-2 hours before your first meal of the day. It is important to supplement with 30g of whey or 10g of BCAA pre workout to increase protein synthesis and limit protein breakdown. If you train early in the morning several hours before your first meal I recommend having 30g of whey protein after your workout.
One Pre Workout Meal – Best for people who train in the afternoon
For this option you will have your first meal 2-3 hours prior to training. Your first meal should be small (20-25% of daily calories). Best options are lean protein and a couple pieces of fruit.
Two Pre Workout Meals – Best for people training in the evening
For this option you will have 2 meals prior to training. Your first meal should be around 12 or 2pm (whenever you finish your 16-18 hour fast) and your second meal should be 3-4 hours later. Both meals should be around 20% of daily calorie intake. This way you still get 60% of calories in the post workout window.
Kinobody Lean Bulk Protocol
14 calories per pound of body-weight on rest days, 1-1.5g of protein per pound of bodyweight, 100-120g of carbs, rest fat (4x per week)
18 calories per pound of body-weight on training days, 1-1.5g of protein per pound of bodyweight, 50g of fat, rest carbs (3x per week)
Notes – aim for 0.5-1 lbs of weight increase per week. If you are gaining too much cut calories back 10% per day. If you are not gaining weight then increase calories 10% per day. Adjust calories as necessary to stay within the 0.5-1 lbs range.
Kinobody Recomp Protocol
12 calories per pound of body-weight on rest days, 1-1.5g of protein per pound of bodyweight, 100-120g of carbs, rest fat (4x per week)
16 calories per pound of body-weight on training days, 1-1.5g of protein per pound of bodyweight, 50g of fat, rest carbs (3x per week)
Notes – goal is to maintain around your current weight while building muscle and losing fat. Adjust calories as necessary to stay within your given weight. You may find your weight starts to increase even though you are getting leaner. This is a good thing ;)
Kinobody Cut Protocol
10 calories per pound of body-weight on rest days, 1-1.5g of protein per pound of bodyweight, 100-120g of carbs, rest fat (4x per week)
14 calories per pound of body-weight on training days, 1-1.5g of protein per pound of bodyweight, 50g of fat, rest carbs (3x per week)
Notes – aim for 1-1.5 lbs of fat loss per week. If you are losing too much increase calories by 10% per day. If you are not losing weight decrease calories by 10% per day. Adjust as necessary to maintain fat loss range.
Sample Training Day Meal Plan
Meal #1
Chicken Breast
Apple
Potatoes, Yams, Rice or Pasta
Meal 2
Flank Steak
Potatoes, rice, pasta or yams
Veggies
Meal 3
Flank Steak
Veggies
Berries with cottage cheese, greek yogurt or casein protein
Notes – If you are working out in the evening before your last meal I recommend taking the carbs (rice, pasta or potatoes) from meal 1 and adding them to your last meal.
Sample Rest Day Meal Plan
Meal 1
Omelet with 3-4 whole eggs and 1-2 cups of egg whites
veggies
apple
Meal 2
Pulled Beef
Veggies
Apple
Meal 3
Pulled Beef
Veggies
Berries with cottage cheese, greek yogurt or casein
Additional Tips
Save the largest meal for last!
Martin Berkhan recommends having your biggest meal first on rest days. I prefer to keep my first two meals smaller and have my biggest meal at the end of the day. Not only is this more convenient but I have found I am much more satiated on fewer calories when I save my largest meal for last. In addition by having my largest meal last I am able to sleep much better and I don’t get hungry at all until much later in the day. When I used to have my biggest meal first I would go to sleep hungry and I would be ravenous the next morning. This would make the fast much more challenging.
Add low intensity cardio on rest days for more fat burning
If you want to speed up fat burning I recommend adding 45 minutes of low intensity cardio on rest days. I like to keep my heart rate between 60-70% of my max. This low intensity cardio is most effective for burning fat without driving up your appetite or interfering with your strength workouts.
Additional Resources
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I really appreciate the fast feed back. God bless you! As for creatine, is there a specific one you recommend( idk if prograde has one) was thinking between cron cret or creapture by beast. Also should I stay at a calorie defic during the bonus phase? I know I’m asking a lot, but I really appreciate and respect you’re opinion.
Go with creatine monohydrate! You will save tons of money and it seems to work just as well as anything else. Any brand will work well. If you want to get the full benefits from creatine quickly then take 20 grams per day (5 grams taken 4x per day) for a week. Then switch to just 5 grams daily. Otherwise you can just take 5 grams daily and it will build up in your system after about a month.
I would eat around maintenance calories for the bonus phase. You’re definitely going to want to eat plenty of carbs (especially on workout days) to maximize your glycogen stores. I wouldn’t go more than 14-16 calories per pound of bodyweight. Keep in mind creatine will cause you to gain lean mass. Don’t mistake the weight gain for fat gain.
okay so basically use the Kinobody Recomp Protocol. so no need to go into the workout in a fasted state or can i still do the fasting you advise( just take creatine pre and post.) when you say plenty of carbs( i followed you’re advise and gave up grains and corn, should i reintroduce them back) and should i take the creatine with whey post or no whey post. PS i have told everyone at the gym i go to about you’re site and will continue to do so.
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Yah there is no need to go into ur workout fasted. Do whatever works better for your schedule and personal preference. Creatine pre/post workout is fine. With or without whey. Shouldn’t make a difference. Thanks for spreading the word :)
Hey Greg.
I was wondering how long have you been fasting for and whether or not it is an indefinite thing for you? Id also like to know what you think of Hemp Protein powder, its a more complete protein than whey and has numerous health benefits.
I have started my intermitten fasting and was curious as to how you incorporate cardio in the routine?
Thanks
Fasting is a lifestyle thing for me. Having been doing it to this day. I stay flexible and listen to my body. For example today I did an early morning workout with a friend and was very hungry after. So I broke my fast early. Usually I try and go 16 hours. Some days longer.
Don’t love hemp doesn’t taste very good and has a lot more calories for the same amount of protein as whey or casein. In addition I don’t think its very high in the BCAA but I could be wrong.
Hi Greg!
Im new to the concept of intermittent fasting but i have to say this idea is looks really attractive. Would you recommend coupling intermittent fasting with your workout for muscle mass (http://www.kinobody.com/906/workout-for-muscle-mass/)? Would there be too little rest days for a diet like this? Loving your site by the way. Good job and keep up the good work.
Thanks,
Ivan
The workout you linked to is a very high volume routine that would require at-least maintenance or a slight surplus of calories in order to recover and grow. If fasting is new to you then you may not be able to get all those calories in a 6-8 hour window. If you have a good appetite you’d probably be fine. Get at-least 14 calories per pound of bodyweight on that routine and you will be fine.
Hey Greg, i really like the simplicity and clarity of your website. I’m from Singapore and i am attempting to follow your kino recomp protocol. Just a question about training fasted… is it ok if i do not take BCAAs or whey pre-workout but just creatine? Or would you definitely go with whey pre-workout as a must? Reason is because i am using myofusion by gaspari (which is not a pure whey protein but a blend), so i am afraid if i take myofusion pre-workout i would break my fast. and I do not have any BCAAs on hand (tight on cash). thanks!
Take one scoop of myofusion 30 minutes before your workout. The benefits of pre workout protein override any benefit of being in a purely fasted state.
thanks greg. will give it a shot!
Hi
Thanks for great piece of knowledge, I have one question, how to incorporate this idea when i’m working out 5 times a week monday to friday?? Should i increase my carbs intake 5 times a week and lower it on weekends??
Thanks for answer :)
If you’re going to be training 5x per week then you would likely gain weight too quickly eating surplus cals on all training days. If you’re goal is fat loss I would eat mostly at a caloric deficit with low to moderate carbs. If you’re goal is muscle gaining then you can probably consume higher carbs and cals 4x per week and low cals say on wednesday and sat/sun.
Hey Greg,
Just finished week 1 of Adonis Index and loving it, but I have a few questions regarding cal intake and fasting. Currently, I’m 5’10″, 150 lbs, and 9% body fat but want to add some muscle to my frame (hence AI workouts) while maintaining my definition. I was thinking the recomp protocol with 16/8 fast 4 days a week with 24 hour fast twice a week. What do you think?
I wouldn’t do the 24 hour fasts at all. You’re already going to be fasting 16 hours daily AND your goal is to build muscle NOT lose fat. Therefore 24 hour fasts are rather pointless.
Hey Greg,
IF is awesome. I’ve been doing it for less than a week and I’m already seeing results in my arms and chest. I know I’m going to see more results around my stomach/abs within a few weeks!
Anyway, this whole experience so far has been an eye opener for me and I pay a lot more attention to the food I eat. I’ve also changed my diet to incorporate a protein shake in all my meals. But I have one question though, how should I calculate booze into all this? I love to drink during the weekend and I’m still trying to see what’s a good balance for those rest days since beer has calories and carbs.
Thanks a lot! Please keep up the amazing work Greg!
-Edgar
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If you’re dieting for fat loss I would ditch the protein shake with your meals. It’s rather pointless unless you are using the protein shake as your primary source of protein for that meal. But in general real food protein is better for fullness.
If you’re having beer just include those calories so you still stay in a deficit. If this means reducing your carb/fat intake then do so. If you’d rather increase your cardio instead then do so. If it’s once per week then having 4-5 beers and sticking to your diet normal is fine.
Hey Greg,
Thanks for the quick reply!
I’m following this article for the lean bulk. I put a lot of effort in researching the best meal combinations that hits the right amount of fats/carbs during rest and workout days along with reaching the calories needed. I only add the protein shake to my meals because if I don’t, I won’t hit the protein requirement necessary for bulking up.
If you have any recommendations for protein shake replacement, I’m open to try it!
Thanks!
-Edgar
I’m surprised you can’t consume enough protein through food alone. Make sure to weigh your meat before cooking not after. Meat generally has 20 grams of protein per 100 grams of meat. If you need to use protein shakes that’s fine.
Hi Greg, I have already done your sliced and shredded workout for five weeks and my physic had a great evolution. Since then I’ve been intermittent fasting and loving it. Now I’m working out 5 times per week to build muscle (hollywood bulk up routine) and doing 45 mins of slow cardio on rest days (this is my current second week). What do you think about drinking milk (without fat) ? Is there any problem? And what you think it’s better for a lean bulk: eating high calorie for 4 or 5 days a week?
Thank you for all your tips, you’re such a great motivation!
Very cool!
Nothing wrong with drinking milk. Since I prefer to eat as much food as possible I don’t drink any of my calories. So if you struggle to get in enough food then milk is great. If you welcome overeating at times then I would ditch any calorie drinks.
On a lean bulk you just want to make sure your not gaining more than 0.5 lbs per week. Keep the surplus on lifting days very modest. 200-400 calories over maintenance.
Thanks for the article Kinobody. I recently started doing IF and I have seen some pretty amazing results already. I only fast once or twice a week but it helps. I was most surprised by the fact that it isn’t difficult. I though I would be painfully hungry, but I have never gotten hungry.
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May I replace the pre-workout whey for egg white protein?
Thank you!
Yes but you may want to have egg white protien about an hour before the workout because it digest slower than whey.
Hey greg im feasting with oats+fruit+cereal postworkout but i find it to be too much filling, i get bloated and dont like the feeling. Whats your opinion on having higher gi carbs postworkout like white potatoes, white rice or a combination of sweet potatoes and higher gi carbs
It’s all about overall carb intake. GI doesn’t matter a damn. Especially when you get protein with you meals (which you should be doing)! Why is there no protien in that meal?
im getting it, i throw egg whites and whey in there too
Hey greg i got a question, i usually do carb refeeds 2-3xweek depending on my weekends, i normally do mon-tues-thursdays high carbs, but friday-saturday-sunday i usually go 80-100 carbs. I train fasted on mondays but im feeling depleted after 3 days of low carbs, do you recommend having some carbs on sunday dinner so that i can have some energy for that workout or should i not train fasted that day. Thanks bro
I see. You have two options.
Option 1: Try adding an extra 40-80 grams of carbs to sundays dinner. So you would be taking in 120-180 grams of carbs on sunday with most of them eaten as the last meal. Ideally something slow digesting like sweet potatoes, brown rice, quinoa….. S
Option 2: The other option would be to do your workout 2-3 hours after a meal. For the pre workout meal include about 50-60 grams of carbs.
cool sounds good i was thinking something like option 1, what do you think of fat free yogurt as a last meal carb choice?
If that’s what you like then go for it. If you’re trying to eat a lot of carbs (50+ grams) it makes sense to use a starchy source of carbs.
Hi Greg, I’m lean bulking at the moment, doing exercises 3x a week. Should I add low intensity cardio 2x per week? And should I take BCAA before doing low intensity cardio in fasted state?
Thank you!
Probably a wise idea to include some low intensity cardio a couple times per week. No need for BCAA before low intensity cardio.
Hey greg, im doing the fasting protocol, and I had a question do you find yourself extremely full after one of the meals in your 8 hour window? I do, and was wondering if you felt the same, so i know I’m doing it right thanks man!
Yes, that’s one of the greatest benefits of IF. You get to feel full and satisfied. I love the feeling. If it feels uncomfortable then you’ll probably adapt to it in a week or two.
ahh gotcha! Thanks for the fast reply man, perhaps it is due to eating 6-8 small meals, I am not used to it. I definitely feel more satisfied;) thanks again.
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Yo greg, i read you said you were having trouble sleeping with intermittent fasting? I too am experiencing the same thing. I almost feel pumped before bed and a lot of insomnia perhaps due to my body releasing ephiephrine? is this the case should I stop intermittent fasting?
I don’t have trouble sleeping with intermittent fasting. I have trouble sleeping if I go too low in carbs. Carbs trigger the release of serotonin in the brain which make you feel relaxed and sleepy. Having some carbs (sweet potato or rolled oats) with your last meal should help your sleep. If you don’t want to add more carbs to your diet you can try using a supplement called 5-htp which I find helps.
Hey man for the body recomp are we allowed to take in foods like milk and cereal for the post work out meal? Or is milk a fast acting carbohydrate and wouldnt fit well with dieting?
If you fit it into your calories and macros you will be fine.
So i can eat anything? even if its un-natural? I know its still important to eat naturally but for me its easiest to get a protein shake or cereal, etc for my macros.
For workout days to fill my macros i take casein protein shakes, cereal, protein bars and stuff like that but on rest days i eat pretty naturally, yogurt, apples, chicken breast.
Thanks so much man.
Yes it’s about hitting your macros more than anything else. It’s okay to have protein shakes and cereal for some of your meals. Although these meals won’t be as filling so keep that in mind.
Greg, if its all about the macros which makes sense for the most part, won’t the excess sugars screw with your body comp even if its fitting macros with pop tarts and cereal?
I never recommend getting most of your carb intake from junk foods. I am a believer in getting most of your food intake form whole foods. That said, if you wish to have junk food and you fit it into your overall macros then you will be fine. Many of the fittest guys I know follow this strategy and maintain very low body fat year round.
hi Greg, i will start a recomp protocol in January, what % you recomend for protein/carbs/ fat on training and non training days?
I don’t really use percentages. These can be flawed. 1g protein per pound of goal bodyweight, 25-30% fat and the rest carbs on training days. On rest days keep fats and protein the same and reduce carbs by 100-150g.
Quick question, what if we cant get the calories in but we can fit in all the macros, will results differ? Im supposed to be getting 2280 cal but i get in 2000 for workout days but my macros are perfect. Can it still work?
You realize that makes absolutely no sense! If you hit your macros then you should also be hitting your calories.
Oh haha sorry, stupid question. I meant macros for protein carbs and fat. :p
Hey man, ive been following your recomp protocol and im 140lb. So thats 2280 cal on workout days and 1630 on rest days. Its been 2 weeks and ive seen a little muscle gain, no fat loss and ive lost weight..haha i know thats strange. But do you have a solution? Oh and ive been hitting my protein, carb and fat needs on the dot as well.
188 g of protein = workout days 172g protein = rest days
50g fat = workout 65g fat = rest
276g carb = workout 105g = rest
Much appreciated
If you have gained muscle and lost weight then you sure as hell lost fat. It might not be easily visible to the eye but chances are you lost some fat somewhere.
Hey greg quick question, if I eat three meals per day and not really sure if I am getting enough protein should I have a protein shake after my workout including the three meals throughout the day?
If your getting a decent serving of protein with all three of those meals then you’re probably getting enough protein.
For potatoes could I eat mashed potatoes or would that do more harm than good?
Mashed potatoes is fine. Just keep track of the amount of butter/milk you are using.
do you judge calories on your desired or actual weight?
Use current bodyweight. You can re-adjust every 5 or 10 lbs.
hi greg, im starting a cut protocol, my question is, since you made this post 1 year ago you still advise 10 calories per pound of body-weight on rest days and 14 cals on training days?
thanks in advance.
Yes this is a good strategy. Alternatively you could eat 12 calories per day with one high carb refeed day per week. Whichever strategy is more enjoyable to stick to you should use.
for the lean bulk/recomp and cut protocol, the computation is based on your current body weight or the target weight? sorry it might already been asked too many times..
Current bodyweight and you can adjust as you go along
Is doing a half hour jog good enough for fat loss without losing muscle cause I get bored with slow pace
Fat loss is mostly from the food/nutrition side of things. 30 minutes of jogging can definitely help increase fat loss or give you more room to play with. But it’s definitely not necessary.
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Looking over multiple post I have a question… On here during the cut protocol it says to eat 10 calories on non lifting days and 14 on lifting days. Should we use those #’s or the numbers we come up with from calculating our daily caloric #’s and subtracting 20% of daily intake… Then using that # daily.
Both options can work. Do the one that you enjoy the most.
Greg should we use the clean bulk for the super hero workout?
Yes.
Hey Greg!
I’m 176 cm high and my weight is 65 kg.
I’m thinking about starting intermittent fasting.
I’m thinking about to start Kinobody Lean Bulk Protocoll.
But i don’t know how much calories i should be on in training days and rest days.
And how much protein, carbs and fat.
Can you please help me?
Do you sell training programs and diet programs?
Yes, check out the Kinobody Muscle Building Course. http://www.kinobody.com/kinobody-muscle-building-course/
Hi Greg.
My weight is 65 kg.
I’m thinking about Your lean bulk protocol.
Here is what i have done, is this right?
Restday
Calories = 1820 kcall
Protein= 195 gram (780 kcall)
Carbs= 120 gram (480 kcall)
Fat= 62 gram (558 kcall)
—————————————-
1820 kcall in rest days.
—————————————–
Training day.
Calories 2340 kcall
Proteins= 195 (780 kcall)
Carbs = 277,5 (1110 kcall)
Fat = 50 (450 kcall)
——————————-
2340 kcall in training day
——————————-
Am i doing this right? :)
Yes, that’s the right idea.