i went back to a leangains fasting approach last week to jumpstart my summer shred. hoping to drop about 1-2 lbs/fat a week through memorial day by eating in a 16/8 window and eating 300-500 calories below maintenance depending on whether i'm lifting that day or not. i'm only powerlifting and walking- no running, circuits or anything else cadiovascular. so first week went rather well, lost 2.5 lbs and it felt rather effortless. so effortless, in fact, that today i decided to start my day off with a deadlift and weighted chin session on the tail end of my fast. let's just say it didn't go well. my deadlifts were off bout 30%! i hear many paleohackers speak about fasted training and i guess my question is, are you powerlifting with seriously heavy weight fasted?
PS, i carb refed after my squat session on friday(last workout) with about 300 grams of carbs from potatoes and rice so i don't think it is a glycogen depletion issue...
I power lifted after a full 14-16 hour fast with BCAAs for months. I made progress as far as increasing my poundages and kept body fat to a minimum. So it sounds good right? However, after about 5 months on this path (which was starting strength) I felt compelled to start eating about two hours before lifting. I've been keeping this up and I think its working. My opinion has become, from reading all the paleo stuff AND reading a lot of powerlifting stuff, that going in to lift very heavy things with no fuel in you for something like 12-16 hours is ludicrous. Unprecendented even in the lifting world.
Don't get me wrong, i realize the benefits to lifting fasted: burning more fat, etc. But again it all just comes down to your goals! If you are trying to INCREASE your strength, your ability to lift heavy things, then it simply makes NO SENSE to have no fuel in you before lifting. If however, you are trying to cut, like you are, then sure the fasted training will be OK. Its just that you're not going to progress, or progress as much, on a linear strength increase path.
I eat lean protein and carbs about two hours before lifting.
Weight training completely fasted (i.e., without even any BCAA), is a great way to skyrocket your cortisol. I had some experience with this and noticed my sleep quality really deteriorating so I started eating protein/veggies 1-3 hours before lifting.
I have been fasting 16/8 on lifting days, and tend to have pretty good workouts when fasted. I am trying to gain weight, so I eat as much as possible starting right after I finish my workout.
I did Deadlifts yesterday up to a set of 8 at 2x bodyweight. My max right now is 2.5x bodyweight ... which I did fasted. Opinions will vary on whether that's serious weight or not. :-)
Hack my Carb Intake 2 Answers
Leangains vs. PWO Meal? 2 Answers