Intermittent Fasting for Muscle Growth (Full Plan)

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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.

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 However, many of their opinions are formed by outdated myths.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)

(2) Protein breakdown drops to 70g/24h when fasting and after fasting for 3-4 days drops further to only about 20g/24h:

(3) "Prior fasting may stimulate the intramyocellular anabolic response to ingestion of a carbohydrate/protein/leucine mixture following a heavy resistance training session"

(3.5) Body mass and body fat percentage remained unchanged in FAST and FED during the whole period of the investigation

Citation: J Clin Invest. 1988 Apr; 81(4): 968–975.
(5) Growth Hormone while fasting

(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.

(7) IF does not affect whole-body glucose, lipid, or protein metabolism in healthy lean men

(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:
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Lost 60 lbs in 12 weeks and reversed my type 2 pre diabetes. Still keeping the weight off.

paullopez
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I continue to hear all those myths when I mention I am doing Intermittent Fasting. I began to feel stronger after the first month. 6 months in now and better than ever! Thanks!

belizeguy
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I’m 130 pounds and started intermittent fasting because I wanted to burn off my body fat while working out and still gaining muscle. It’s been a very noticeable change and I think I’m gonna use it as my cut diet. I haven’t noticed any decrease in strength or muscle mass. In fact, I’ve gained strength lol.

forestfoxoutdoors
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🎯 Key Takeaways for quick navigation:

00:41 🍔 Fasting doesn't cause muscle loss; it relies on stored fat for energy.
02:33 🥩 Building muscle with intermittent fasting requires both reduced muscle loss and increased protein synthesis.
05:08 🕒 An 8-hour feeding window is optimal for muscle growth with intermittent fasting.
07:55 🍽️ You can absorb enough nutrients for muscle growth with larger, less frequent meals during the feeding window.
10:03 🏋️‍♀️ Progressive overload in weightlifting is crucial for muscle growth, and varying rep ranges can help overcome plateaus.

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depreza
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Fasting really changed my body for the better. Stronger, healthier, everything for the better.
After three years of experimentation, optimal resaults came with: full body training three times per week, 18 sets of any excercise per muscle and heavy enought to get out of comfort zone but maintaining perfect form AND
fasting the days I DONT train. The goal when we fast is to cleanse our body from substances regarded as toxic or unhealthy and doesnt affect training. You wanna lift heavy? you need energy.
You wanna recover and keep your body healtier? chill and only drink water. So simple!

vagomaniac
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Your videos are just amazing. Started IM about 5 weeks ago. Lost 11 pounds so far. Keep up the good work! The quality of the videos, especially the explanations, are beyond everything else on YouTube!

Nilsxx
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Intermittent fasting help me to lose 30.8 pounds in the last 5 months, so thank you for your info.

HaimPeretz
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İnformations and scientific bases are amazing
Video edit is amazing
Your effort is amazing.
Thank you my friend, theese video really work. 👍💪🔥

muharremay
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Waiting for these abs like a kid on christmas morning. . .

mistybluofficial
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I tried the 16 hour intermittent fasting because of this channel and so far i have lost almost 3 kg (6.61 lb) in less than 2 weeks with very low amount of workout, and it wasn't even that hard. i had tried just eating less and workingout more but this worked way better for losing weight. So thanks a lot !!! :)

mmehdi
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Hands down ABSOLUTELY the best explanation of Intermittent fasting that I've ever seen/heard!!!

randypurnell
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Thanking you for backing up your comments with studies and posting the linked studies in your information blurb, it's why I subscribed to your channel.

benjamindover
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I wish all information videos were like this one; fast, understandable, on point, FULL of the info I was searching for, no ads. THANK YOU!

bcbarc
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This video helped me a lot
I was doing intermittent fasting for the past 6 months and lost 20 pounds but now that I am aiming to gain muscle and good mass I stopped to do intermittent fasting because I thought would be antagonist to my muscle gain goal
Watching this video helped me to insert stand that I can keep my fasting since I eat enough calories on my 8 hours window

SamuelBrum
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Thanks to your channel, I have a knowledge of how intermittent fasting can help my body to be fit.

ralphcorneliuscastro
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I love your videos it helps me a lot 💪🙏

samuelkissi
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Day 5 doing your 23/1 with mainly protien and veggies, great progress.

ethanpo
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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 🎉

AriesRising
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I've lost 14 kilograms in 4 months with intermittent fasting. Last week ı've started bulking by not applying intermittent fasting. After ı watched this video ı changed my idea. I'll do intermittent fasting while ı'm gaining muscle. I'm scared of gaining fat back. Thank you for this amazing, scientific video.

thethirdman
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Damnnn been waiting for this topic for ages!!

OlyMar