Does intermittent fasting (let's say OMAD) have fat loss advantages over consistent, 6 meals a day protocol? There is less insulin so more fat should burn with the same calories consumed? Or is it CICO?
We already know that meal timing affects muscle protein synthesis (casein before bed, for example, promotes it).
Can someone explain this shit?
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*plop*
Pretty much insulin yes. Cico still applies to IF though like it does for keto. Some peoples digestion is fucked from years of abuse (wheat and seed oils or other sensativities) and cico might fail for carbs which is where keto-cico can reboot. With IF and defecit the results can be great but cortisol can become a problem (lack of sugar increases cort) and cheat days/sensible refeed can fix. Cort and test are antagonistic so bodybuilders like many meals to keep cort low test high insulin high.
So if my goal is to lose fat and maintain muscle mass, I would achieve this goal faster by doing OMAD than eating 6 meals a day, assuming the calories and macros in both methods would be identical?
More or less yeah.
Can anyone back this up or oppose this?
completely irrelevant if you're not competing in mr olympia
Why would you say that? It makes you sound like you're just parroting what you have heard on Jow Forums.
because its true.
what is the name of this brapper
Plastic
>There is less insulin so more fat should burn with the same calories consumed? Or is it CICO?
Why do you think these are mutually exclusive?
>can't explain
Opinion disregarded.
>2000 kcals worth of high GI carbs and protein eaten in 6 meals over the day
>vs
>2000 kcals worth of low GI carbs and protein eaten in 1 meal post-workout
Does the other result in more fat burned and weight lost or are they equal (because only CICO matters)?
again, why do you think they are mutually exclusive? think really hard about what "calories out" means
So you burn more calories doing the other? Can you speak your mind.
something like OMAD can increase the "calories out" portion of the "CICO", so yes it's about CICO, and yes fasting is more effective than eating all day with the same calories for burning fat
Thanks. This is what I was trying to ask. English isn't my native language.
I'm not sure if it's because i'm marginally leaner than last year or weight a bit less or eating slightly different foods/proportions, but at same caloric intake - 3400kcal - while doing now IF 20/4, i feel i'm putting less fat.
search for the youtube channel " what ive learned
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youtube.com
I'd agree, but I don't think it's the most efficient. You're not fully taking advantage of the MPS from lifting, and you're not taking full advantage of fasted state. I'd recommend bulking and cutting phases, whether on a weekly bases, monthly, 3 months, etc.
If you have a pre workout (small enough to endure the training session) and a post workout (remaining food) meal, wouldn't you cover the basics?
Regardless the "meal timing isn't that important" wouldn't MPS occur mostly after working out?
Would it be superior when cutting, though?
MPS is increased for 24-72 hours after a good gym session. I'd assume that means you're missing out on potential gains if you aren't getting in any amino acids to feed MPS during that period. I guess a strategy could be to time your IF around your workout (some pre-workout carbs and a little protein, then full meals afterwards), but I don't think it would be as optimal as spiking MPS with 3+ meals throughout the day on top of the 24-72 hour MPS boost after your workout.
Not as superior as just straight fasting for days. In IF you have to get back into fasted mode after your meal, and you're still eating a meal.
I'm not saying IF/OMAD is bad, it just seems like a jack-of-all, master-of-none diets. It does have the upsides of saving time on meal prep, helping you learn that hunger is all mental and can be manipulated, possibly getting some minor autophagy gainz on a regular, daily eating routine, and still being able to lift and get gains (just not as many).
I'm eating 80g of carbs, 50g of protein (700kcal) 90m before the gym/cardio, then eat the rest (2700kcal) as soon as i get home, less than 30m.
I thought that resistance training trigger MPS, then a huge or high glycemic load meal, will spike insulin, which would shuttle nutrients to the muscles for grow.
Then a good sleep session would put your body on fasted state and do some black box hormone magic with test, hgh, igf-1, cortisol, etc which would balance fat loss, muscle preservation, etc until the next feeding/exercise cycle.
Agree with this. Run a 6-12 week program, fast for 1-2 weeks, rinse and repeat.
Run dehydration fasts as well for maximum health benefits.
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You're pretty much right.
>then a huge or high glycemic load meal, will spike insulin, which would shuttle nutrients to the muscles for grow
It will load your muscles with fuel for the next lift and will also make your muscles appear larger, but the carbs aren't making your muscle grow themselves, the protein is.