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Should I be fasting on training days or rest days?

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Created February 18, 2014 at 3:21 PM

I am an avid CrossFit-er and have been eating Paleo for a little over a year now. I have recently decided it's time to lean out just a bit more and see how fasting helps with body recomposition as well as gains in my lifts/metabolic conditioning (23yo female, 5'6", 142lbs, 18% bodyfat). I have a full-time day job, so I can only train at night on week days, except for Fridays when I can make the noon class, and weekends when there is open gym. On fasting days, I follow a 17/7 eating window, so I stop eating at 8pm at night and break the fast between 1 and 2 the next afternoon. What I'm wondering is if it is better to do these fasts on my training days, even though I'm breaking the fast before I'm able to do training. My thoughts are that eating normally on rest days will be best to fuel my recovery. My ideal training schedule is alternating weeks of training M/T/TH/F and M/W/F with just some light lifting/low intensity cardio on weekends. I would fast on all of those training days and one day on the weekend so that I could at least get two exercise sessions done in a fasting state (Friday and weekend day). Are there any suggestions on this? Should I be doing the opposite and fasting on rest days? Also, should I focus more on proteing and carbs on training days, then lower carbs and increase fat on rest days? Thanks!!

7160a3fb485cb0af573c0292fdb08144
15 · February 20, 2014 at 10:39 PM

I agree. I would definitely go low carb as a first resort. If that doesn't work, you could consider calorie restriction. If you're eating healthy and having to restrict calories to lose weight, it's probably because you're at your optimal weight.

C0c80efbea84f11d1487e9affce09165
0 · February 18, 2014 at 6:07 PM

Honestly, from all the research and personal accounts I've sifted through breaking your fast should not slow down fat loss. What will slow down fat loss is an increase of dietary carbohydrates. For sustainable and progressive fat loss you'll want to keep your dietary carbohydrates low everyday (you'll want to shoot for below 100 grams/ day with greater fat loss on the lower end of that spectrum). I'm no expert by any means nor do I have any clinical experience. However, I constantly do myresearch. I encourage you to do the same. Please don't starve yourself! Be satiated!

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0 · February 18, 2014 at 5:39 PM

I'm really hoping for some minor fat loss, as well as strength gains. I feel really good on fast days, and actually feel more tired on days that i have three square meals...although i know i need to have some days of no fasting to get my calories in (i'm not great at shoveling in a ton of food in my feeding windows). I am just unsure of whether breaking my fast at lunch before i train will slow my results?

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C0c80efbea84f11d1487e9affce09165
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0 · February 18, 2014 at 5:21 PM

For me in a fasted state (16-18 hrs) I can bang out a heavy squat strengthening program

FS: 3x10, BS: 3x10 and vice versa (for example) followed by a 15-20 min WOD. I have been teetering in and out of a ketogenic state for a few months now (validated by unrine acetone stirps ketostix..not very accurate). I honestly feel unbelievably awesome while training in a fasted state (I usually start training at 1 or 3 pm). Before training I will consume black coffee or green tea and 1-2 tablespoons of MCT oil. I typically wait 30 mins to an hour before consuming my first meal which consist of a big ass salad full of (lower carb) veggies, EVOO (california olive ranch), modest amount of higher fat protein (85/15 grass fed beef, steak, eggs etc.) and various other higher fat foods. I supplement with, magnesium, fish oil, vit d, multi v, and others. I feel I can train harder and longer in a fasted state and I'm ready to kill it the next day. How do you feel? What are your goals? Are you quantifying your goals/results? For me this is a typical weekend my weekdays are different.

@rainydaypaleo

Medium avatar
0 · February 18, 2014 at 5:39 PM

I'm really hoping for some minor fat loss, as well as strength gains. I feel really good on fast days, and actually feel more tired on days that i have three square meals...although i know i need to have some days of no fasting to get my calories in (i'm not great at shoveling in a ton of food in my feeding windows). I am just unsure of whether breaking my fast at lunch before i train will slow my results?

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