/fast/ - #378 - BEANCLOWN BELIEVES IN YOU EDITION

Those quints

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avg daily intake should be between 3.5g-4.7g

so take more accordingly

Fat 30% BF intermediate-advanced lifter here. Is it fine to do a prolonged fast (5+ days) while still lifting to maintain muscle? Can I do my regular routine or will I have to decrease the intensity?

i cant wait to break this fucking fast
only finished 3 days, gonna eat tomorrow arvo

current weight, goal weight and height?

Also on the sixth day. Feeling a bit sluggish, but generally fine.

5’10 175lbs
goal weight is ~155lbs. i crunched the numbers and found that a) i’d be right at 10% bodyfat at this weight and b) it’ll take 5 weeks of OMAW

What's the story behind this clown? I see it all the time here.

are you me lol
i am also 5'10 and at 165 lbs
i can see faint top 2 abs.
I am gonna do 3 days a week, or 2 days and alternate days instead.
I did an 8 day fast and just missed food so much I binged
so I'm doing smaller fasts and acting like I didn't fasting and lifting hard
please take pics
I second this

here’s my goofy ass as of today
cbt convinced me to stop cultivating mass and start harvesting
if only fasting would fix hairlines lmao

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hairline looks fine. I am more dyel but I dont care atm, looks like youre gonna have shit tone more definition. Best of luck

wow thank you, you as well :)

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>and then binging for weeks after
Yeah, I get that an easy approach is attractive, but for an extended fast, you should probably follow some sort of pre and after game plan. If you stuffed your face with shit food before you decided to fast, maybe eat proper food for a week before you start fasting, so your body has all the good stuff it's gonna need during that month. If you're done, instead of going for bone broth and then diving into poutine, maybe have another month of a predefined meal plan that's not full of disgusting shit. OMAD should be the standard after care.

OMAW my nigga
go fucking HAM on carbs and protein in that one meal so youre nice and juiced up for the rest of the week

Someone give me the real facts here. I'm new to fasting and I started an IF today since I have a good schedule now to eat from 10-6. Also on a moderate caloric restriction (actually abysmally low calorie intake compared to the bulk I just finished). How fast will I actually be losing weight? I go to the gym for about 2 hours a day for 4+ days a week and do heavy weight lifting. How much will adding about 30 min of cardio on my off days help? I understand all the basics of fasting, but what can I actually expect in terms of weight loss if I valiantly adhere to the fast and diet?

Should also add that by 10-6 I mean 10 a.m. to 6 p.m. so I'm doing a 16:8 fast

IMO 16:8 IF isnt terribly different from normal calorie restriction. it’ll certainly help with satiety once you get into the habit of it but unless you’re a competitive weightlifter/powerlifter you could almost certainly get away with 4, 3, 2, or even 1 meal/s a week, and having these meal(s) timed before lifting days for dat dere carb load. you wouldnt lose an ounce of muscle and your fat loss would be much more rapid

Given how I only eat 2 meals a day as is, could I slowly shorten the time between them? For example, if I shorten the window so I eat from noon to 4 would that be notably better than 16:8

yes do that. then eventually make your dinners smaller and do omad, then oma2d, oma3d

i would personally do oma2d because it keeps me sane, find what works for you

Best way to do this is to just start and extrapolate after a few weeks. There are simply too many unknowns to tell you from a few questions on the internet.

>Intermediate advanced lifter
>30% bf

Sure thing m8

TRIGGER THE LIBS
OWN THE LIBS
youtu.be/5Tw1cWYOjfY

Is the new SJ recipe objectively better than the original? Which should I use for maximum weight loss?

lol it doesnt matter for weight loss. Its for maintaining electrolyte imbalance.

See why each ingredient is there and decide for yourself.
but dont cut out sodium potassium or magnesium

DYOR

>literal snake oil salesman
i don't even know what to believe anymore, is keto good or bad

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let the retarded boomers pay him a premium for salt lmao, he deserves it for spreading the word of fasting to the massive masses

It’s good

have to make it now, buddy, with those digits

i will NOT let kek down
i WILL get skredded in time for sprang brake
and i WILL post progress pics here

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There's no magnesium??

epsom salt is magnesium

There wasn't magnesium before though so why add it? I've just been using ACV

because you need it.
I eat a magnesium supplement.
Helps with cramps if you get any.
What does ACV provide?

There's calcium, iron, and a but of magnesium.

That is incredibly stupid.
Enjoy the time off, think of all the cool benefits you get from a fast that long and let your body get that deep healing shit it needs instead of adding stress to it.

You're not going to lose all your fucking gains.
If anything working out and not eating anything at all and doing that repeatedly will help you lose gains.

question im about to start snake juice fast, I found that my local grocery store has 33%potasium 66%sodium salt can someone do the math so i know how to get 1:1 ratio

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preferably in tsp messures

>deep healing shit
Yeah you gotta get rid of those toxins and bad chakra, sister

Lads need some advice.
- Used IF 16:8 form December 2017 - October 2018 to lose roughly 40KG in fat.
- Got a gf in May and moved back to her country with her last month
- When I was fasting I used to stop eating at 8pm and start 12pm next day. I lived (and worked) literally opposite my gym so used to train at 12 and break fast then
- Now gym is 30 mins cycle away and I have to basically leave at 7am to be back in time to start work (work from home).

Since January I havn't done a single fast and I'm feeling it. I'm still eating healthy and getting cardio done but the issue I am having is we have a family meal at 6pm everday that I don't want to miss as it's free good food and part of family time.

What do recommend:
1. Fast 8pm - 12pm, train at 7am fasted and don't worry about getting dat after workout protein shake or BCAA hit in

2. Eat after I train (finished about 8:30am or 9am) and then don't eat until the meal at 6pm.

3. Say fuck it and just pack fasting in since I lost the initial weight?

also Transformation Tuesday.
127kg to 83-85kg

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You can't get to 1:1 without potassium salt, do you have that? For every 1 gram (or whatever unit) of mix, add 0,33 units of potassium salt for it to be even. Only adding more table (sodium) salt will always make the ratio worse.

Yeah, what about it?

>low carb
theres nothing wrong with bread

any natty here with actually significant muscle mass?
can you really fast without losing more muscle than on a normal cut diet?
can you reach 10bf% with fasting, without losing too much muscle mass, or is fasting mostly for fat fucks

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I'mI lost so much fat and gained alot of muscle training and eating low carb high protein

I did a scan a few days ago at my gym and the results were pic related.

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Bread is devil food sweaty

are you suppose to lift while fasting ?

I'm only at a 30 hr water fast right now, but I already feel awful. How do you power through and still lift ?

yes you can lift while fasting

true will try and find potasium salt

Magnesium is only truly necessary for refeeds. KCl/NaCl are the absolute necessities you should take daily for a fast.

You should watch his sales pitch where he calls you a retard for being unable to find potassium.

Is using the family meal as your OMAD or part of IF out of the question?

It's easier to find under potassium chloride powder. Look for a salt substitute and check the ingredient list.

Are you supposed to drink ACV straight or can I water it down?

You can dilute it if you want. Mix in some baking soda (2tbsp ACV with 1/2tsp baking soda) so it doesn't fuck your teeth.

Thats the dilemma, don't want to look like a freak and eat all their free food but don't want to miss out on proteinz post workout hnnng

Autist question I think but does calorie intake matter on OMAD? I see a lot of people online dont follow it and can eat from like 1800-3000 calories a day.

Im a fatass, and this happened after a refeed. What the hell happened? I refed today in hopes of it doing anything. I usually loose 400-500g/a pound a day, but this time it took several days to just return to pre refeed levels. The meal was high protein and low carb.
Stats:
5'9

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By basic CICO principles it's really hard to eat over 2000 calories in one sitting so you're bound to lose weight on that alone.

I don't know the specifics, but OMAD is more effective for weight loss than spreading out the same amount of calories throughout the day. I'm guessing it's insulin spikes. Also if you're cutting hard, then it's best to keep it to one meal so you're fasting longer.

don't try this at home kids
>5x8 squats today
>calf raises
>jiggle jogged after

PHEW

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Are you straight up not eating or doing IF?

is gatorade zero a good source of electrolytes? if so how many should i drink per day?

ONE
MEAL
A
WEEK
NIGGA
LARD FOR THE LARD GOD

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What do you eat for the one meal?

probably something like
>bottle of coconut water
>half gallon of grassfed whole milk
>1 dozen eggers scrambled with lots of spinach and two cans of deenz
>1lb of grassfed 85:15 ground beef turned into burger patties. i might add cheese

this should put me at right around 3,500 calories and 250g protein

Well I’m about to go pretty hard on my cutting, I may try this out. Thanks.

i love this meme so much

yah bro
if youre gonna make the ‘deenz eggs definitely go with king oscar. in fact you might as well splurge on getting high quality everything since youre only spending money on food once a week
good luck!!

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pls respond

zero, drink snake juice you hmong

No. Mix some snake juice.

Can we get some progress pics for motivation? Include the befores please

>
>
>

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get the mcFUCK out of my thread faggot ive had a GUTFULL of your SHIT

Helppppppppp
I can't sleep

I'm still right.

you’re still a faggot

Think about it like this: depending on what type of fasting you're doing and for how long will vary how much muscle is lost. In an extreme one meal a week case, you're gonna lose muscle, it's just facts. But by the time it'll take you to lose 30lbs by fasting for example, you can regain the lost muscle quicker than if you just went on a basic calorie deficit

>In an extreme one meal a week case, you're gonna lose muscle, it's just facts.

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for now, jump into a hot shower then slowly turn it into a cold shower. youll either pass out or get so energized you’ll be able to do something productive with this time youre awake instead of just groggily staring at the ceiling
you better be doing heavy singles every other day to get you tired boi

can I go from 156lb to 148lbs in 2 weeks if I eat nothing. Been doing If for a while and think I'm ready for an extended fast.

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What are heavy singles? Deadlifts?

Btw it's day 3 of fast which I had to break. Guess my body doesn't want meet to fast long

5'10 75kg for reference

Seems doable. Try it and get back to us.

Definite loss of strength. It will just happen. You can still be strong but not your strongest and recovery is slowed, muscle is therefore lost. However the muscle nuclei remain, this muscle mass is easily rebuilt after cutting.

I don't because i hate lifting in low performance and no matter how cole tries to spin it - lifting in the middle of a multiday fast is strictly for fat burning. For strength and hypertrophy it fucking sucks, unless you break your fast and do a refeed, in which case you might as well do omad.

yeah heavy triples/doubles/singles on really any barbell compound should do the trick

Prove it. Where’s your body progress

YES. YOU WILL LOSE STRENGTH INITIALLY DUE TO LOSS OF MUSCLE GLYCOGEN AND GETTING FAT ADAPTED (ESPECIALLY IF THIS IS YOUR FIRST TIME FASTING). YOU'LL ALSO DETOX LIKE A MOTHERFUCKER IF YOUR LIFESTYLE WAS PURE GARBAGE, WHICH WILL FURTHER HURT YOUR GAINS.
HOWEVER, A STANDARD CUT IS GUARANTEED TO FUCK YOUR STRENGTH MORE THAN FASTING. MUSCLE ATROPHY AND BURNING BODY FAT IS A COMPLETELY SEPARATE PROCESS AS LONG AS YOU'RE ABOVE 7% BODY FAT. IF YOU DO A STANDARD CUT, YOU'LL BE IN A STATE OF ATROPHY FOR A MUCH LONGER PERIOD OF TIME, MEANING MORE LOSS OF MUSCLE, LOWERING YOUR BMR, FUCKING YOUR METABOLISM.
ALSO, WITH PROLONGED FASTING, YOU'LL REGAIN THE STRENGTH AT A MUCH QUICKER RATE BECAUSE YOU WON'T BE LOSING MUCH IN THE FIRST PLACE.

YOU LOOK LIKE ~BEGINNER IN LIFTING, YEA? IF THAT'S THE CASE, DO A CLEAN BULK ON OMAD. YOU'LL BE ABLE TO GAIN MUSCLE AND LOSE BODY FAT, SOMETHING THAT YOU WON'T BE ABLE TO DO THE FURTHER YOU GET IN TO TRAINING.
YOU NEED PEC WORK, NECK GAINS, AND TRAP DEVELOPMENT.

PEOPLE NEED TO MAKE SCHEDULES AND STICK WITH IT.

#3. YOU'RE AT THE POINT WHERE YOU CAN FAST WHENEVER YOU NEED TO, NOT BECAUSE YOU HAVE TO.

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IF YOUR GOAL IS TO LOSE BODY FAST, THE SCHEDULE IS SHIT. IF YOU'RE TRYING TO GAIN WEIGHT, IT'S OK.

DID YOU STALL?

YES. DRINK YOUR SNAKE JUICE.