Ive been doing IF and lower carbs on my non-lifting days, and higher carbs and calories on lifting days. Lifting every other day, and doing 1 hr cardio sessions on 2 of the off days. This has really worked well. On my off days I'm in about a 250 cal deficit, and on my lifting days I'm in a 500-700 surplus. It feels intuitive, I'm not hungry, and I'm being able to eat my choice of food while gaining muscle and leaning out, coming from 3 years out of the gym.
Summary - [00:00] 🏋 Intermittent Fasting's Role in Muscle Building - Intermittent fasting should not be done daily when building muscle. - Fasting acts as a catalyst to maintain leanness while gaining muscle. - Insulin sensitivity through fasting is crucial when in a caloric surplus. - [00:26] ⏰ Importance of Caloric Surplus Window - A caloric surplus can be over different time frames, not just 24 hours. - Thermodynamics and physics play a role, and there isn't a strict 24-hour window.
- [00:53]🥤 LMNT Electrolytes & Their Benefits - LMNT offers electrolytes that are important for various diets and blood sugar control. - Contains sodium, potassium, and magnesium without any sugar. - Recommended flavors include Citrus Salt, Mango Chili, and Chocolate Salt. - [01:34] 📉 Insulin Sensitivity & Post-Fast Eating Habits - Fasting makes cells more sensitive to available glucose. - Post-fast, the subsequent eating window is crucial for muscle gain. - Caloric intake during this window is essential for muscle growth. - [02:16]🥘 Approach to Caloric Surplus and Protein Intake - Caloric surplus or deficit is key to gain or lose weight. - Even larger athletes can achieve necessary calorie intake in an intermittent fasting window. - Focus should be on weekly calorie surplus rather than daily.
- [03:12]🍗 Protein Timing & The Anabolic Window - Timing of protein intake around workouts is vital. - The anabolic window is broader than previously thought. - Immediate post-workout protein intake isn't as crucial as once believed. - [04:07]🏃 Athletic Performance & Meal Timing - Performance might be better in a fed state for athletes. - Pre-training meal should be 2-3 hours before the workout. - Post-training meal should be within an hour after the workout. - [05:02] 🍖 Protein Intake Recommendations - General recommendation is a gram of protein per pound of lean or goal weight. - For lean athletes, a gram of protein per pound of body weight is optimal. - Two feedings can suffice to meet the daily protein and caloric needs.
Would love to see a longer detailed video on this subject with stan, there is a very minimal amount of detailed information available on this subject and would help thousand's of people better understand that just because you fast doesnt mean you cant build muscle. Personally id love to see a 1 hour in-depth sit down with stan going over the a-z of building muscle around fasting, its a very sought-after subject. i think youd be surprised by how many people would sit down and watch such a gold mine of information. Good video as always, but a subject of this magnitude requires a much longer video to do it justice.
I believe you also indicated that post-workout is an excellent time for lean meat, while you're insulin sensitive. Eating fat or fiber at that time will slow uptake. Even if otherwise in keto, you'll find that you're quickly back in ketosis because you're so insulin sensitive, particularly if you work out fasted.
I have been doing daily strict IF since 2013. I can deadlift 300kg pure natural without any TRT roid shit, row with 140kg etc. 110kg bodyweight at 1.85m, 50cm arms, and 3000kcal a day, 100-150g protein per day. If i dont fast for at least 14 hours i feel like shit.
Amazing vid, so i remember u saying we should eat 30-50g o protein per meal. So him saying we can only have 2 meals or even one meal we can eat all that protein and absorb it?
there is no anabolic window. Or at least it is pretty much meaningless. They found that while it is true protein synthesis is upregulated at that time, it then becomes down-regulated in the hours after if it's utilized so that in a 24 hour period there is NO difference in whether you simply utilize this window or don't utilize it...the same amount of protein synthesis will occur over the course of 24 hours provided the levels of protein are the same regardless of when you take them in. Using the anabolic window simply means that you have more protein synthesis for 4 hours and less for the other 20,. versus a person who ends up steady throughout the entire 24 hour period. The total amount remains the same tho.
Myth. For me and hgh emphasis I never eat within an hour and a half after a workout to advantage the hgh spike. Not only is the anabolic window a myth, it might be a bad idea especially in a cutting phase. Cheers
Post workout meals are the must importent time to consume protein! I speak from 15 years consistency. Got huge gains. All any individuell have to do is to listen to their body! Hunger are trought the Ruff hours after end weights lifting exercise!
@@heavensea141 they are not. There is no difference over a 24 hour period in protein synthesis no matter when you consume it and it's been verified in several studies. This is bro science that needs to go away
@@matterman2003 I do not care what claim you came up with. I speak from first hand experience. I can fast all day if I do not have a weights lifting exercise ' I know the hunger would came post workout.
@@heavensea141 that has literally nothing to do with anything. Stop arguing when you aren't talking about anything other than when you are hungry which has ZERO to do with anything I am talking about. You aren't different from every other human walking the face of the earth. The anabolic window is irrelevant.
Love your channel and watch it religiously, but I think a simple nod instead of 100 “yeps” would be better on future videos. Just some constructive criticism you didn’t ask for. 😝 👍
From what I've researched (and I'm definitely no expert), your body can only assimilate (not absorb) about 30-40 grams of protein every 3-4 hours. If you’re doing an 18/6 IF, how can you possibly get enough protein for muscle growth? My calculation says that at best you’re only getting 120g of protein per day.
I'm gaining the same amount of muscle with IF as I was in the past with a 3-6 meals per day, but why people have a hard time gaining muscle with IF?, because people don't eat enough protein, calories, and all the nutrients in the eating windows, that the only reason, Caloric surplus, nothing more, nothing else, for me to be able to eat all the calories that I need for bulking, I just have to use supplements like protein powder and protein bars, and that's it. I'm consistently gaining 1-2 pounds of pure muscle per month, I will upload a video 1 year from now showing it how I gained 12-20 pounds with IF and being natural, because If I were to use steroids or peptides, I would gain the double or more. Best .
On others word' Post workout meals and the day after ' Eat all the proteins, carb and fat needed ' An 48 hours eat window to eat it ' Before you're are starting you're 48/ 72 fast. The overal health benefits from fasting especialy an 72 hours fast are so insane that even with Bulking are you're goals you're should not miss it ' 1 72 hours fasting every mouth Or 1 24 fast Every week ' Smart bulding muscles and fasting mix lifestyle '
Thomas, I like you and respect your knowledge, but if you invite someone like Stefan Efferding… stop saying “yea” every 5s and just let him fucking speak. First HALF of the video you basically say “I know this shit but will let him say something”. This guy has so much knowledge and he always explains it REALLY well , If you bring people this good on your show have some respect for them. You should learn from best interviewers, most important it’s just they ask right questions (questions that you think viewers would ask) and than shut up and listen, showing much respect for guest and I love that. Again I’m not trying to be a dick, it would be easier to listen for us and won’t have to skip first half of video. With all respect, have a great day.
Pardon me if I am wrong, this is just something that caught my eye about how rude it is to start by speaking yourself and not letting your guest speak first. It's really extremely rude. And I am really saying that nicely . Don't do it.
Ive been doing IF and lower carbs on my non-lifting days, and higher carbs and calories on lifting days. Lifting every other day, and doing 1 hr cardio sessions on 2 of the off days. This has really worked well. On my off days I'm in about a 250 cal deficit, and on my lifting days I'm in a 500-700 surplus. It feels intuitive, I'm not hungry, and I'm being able to eat my choice of food while gaining muscle and leaning out, coming from 3 years out of the gym.
Summary
- [00:00] 🏋 Intermittent Fasting's Role in Muscle Building
- Intermittent fasting should not be done daily when building muscle.
- Fasting acts as a catalyst to maintain leanness while gaining muscle.
- Insulin sensitivity through fasting is crucial when in a caloric surplus.
- [00:26] ⏰ Importance of Caloric Surplus Window
- A caloric surplus can be over different time frames, not just 24 hours.
- Thermodynamics and physics play a role, and there isn't a strict 24-hour window.
- [00:53]🥤 LMNT Electrolytes & Their Benefits
- LMNT offers electrolytes that are important for various diets and blood sugar control.
- Contains sodium, potassium, and magnesium without any sugar.
- Recommended flavors include Citrus Salt, Mango Chili, and Chocolate Salt.
- [01:34] 📉 Insulin Sensitivity & Post-Fast Eating Habits
- Fasting makes cells more sensitive to available glucose.
- Post-fast, the subsequent eating window is crucial for muscle gain.
- Caloric intake during this window is essential for muscle growth.
- [02:16]🥘 Approach to Caloric Surplus and Protein Intake
- Caloric surplus or deficit is key to gain or lose weight.
- Even larger athletes can achieve necessary calorie intake in an intermittent fasting window.
- Focus should be on weekly calorie surplus rather than daily.
- [03:12]🍗 Protein Timing & The Anabolic Window
- Timing of protein intake around workouts is vital.
- The anabolic window is broader than previously thought.
- Immediate post-workout protein intake isn't as crucial as once believed.
- [04:07]🏃 Athletic Performance & Meal Timing
- Performance might be better in a fed state for athletes.
- Pre-training meal should be 2-3 hours before the workout.
- Post-training meal should be within an hour after the workout.
- [05:02] 🍖 Protein Intake Recommendations
- General recommendation is a gram of protein per pound of lean or goal weight.
- For lean athletes, a gram of protein per pound of body weight is optimal.
- Two feedings can suffice to meet the daily protein and caloric needs.
❤
Would love to see a longer detailed video on this subject with stan, there is a very minimal amount of detailed information available on this subject and would help thousand's of people better understand that just because you fast doesnt mean you cant build muscle.
Personally id love to see a 1 hour in-depth sit down with stan going over the a-z of building muscle around fasting, its a very sought-after subject.
i think youd be surprised by how many people would sit down and watch such a gold mine of information.
Good video as always, but a subject of this magnitude requires a much longer video to do it justice.
This video makes so much sense, I applied this during my journey without knowing how effective IF could be during weight loss and muscle building!
You're an illuminating presence! -- "Success is found in overcoming obstacles.."
we need more STAN!!! STAN IS THE MAN!!!!
Stan is the strongest BodyBuilder ever!! Dude knows his stuff!!
Very useful info for me. Thank you. Plus, Stan has a beautiful voice.
I believe you also indicated that post-workout is an excellent time for lean meat, while you're insulin sensitive. Eating fat or fiber at that time will slow uptake. Even if otherwise in keto, you'll find that you're quickly back in ketosis because you're so insulin sensitive, particularly if you work out fasted.
Do not fast post workout meal or the day after!
Start you're fast minimum 2 days after end weights lifting exercise!
Thomas you're looking solid there ... definitively awesome
I needed this
I have been doing daily strict IF since 2013. I can deadlift 300kg pure natural without any TRT roid shit, row with 140kg etc. 110kg bodyweight at 1.85m, 50cm arms, and 3000kcal a day, 100-150g protein per day. If i dont fast for at least 14 hours i feel like shit.
Stan Efedrin
what a pity Daniel Duchaine has left us...... his "bodyopus" book is still available though
Amazing vid, so i remember u saying we should eat 30-50g o protein per meal. So him saying we can only have 2 meals or even one meal we can eat all that protein and absorb it?
If you have a 6 hour eating window you can get in four 50g of protein servings spaced two hours apart. (0,2,4,6 hrs)
What was the rule?
What if I want to lose 100 pounds but can't eat alot due to the gastric sleeve surgery I had?
there is no anabolic window. Or at least it is pretty much meaningless. They found that while it is true protein synthesis is upregulated at that time, it then becomes down-regulated in the hours after if it's utilized so that in a 24 hour period there is NO difference in whether you simply utilize this window or don't utilize it...the same amount of protein synthesis will occur over the course of 24 hours provided the levels of protein are the same regardless of when you take them in. Using the anabolic window simply means that you have more protein synthesis for 4 hours and less for the other 20,. versus a person who ends up steady throughout the entire 24 hour period. The total amount remains the same tho.
Myth. For me and hgh emphasis I never eat within an hour and a half after a workout to advantage the hgh spike. Not only is the anabolic window a myth, it might be a bad idea especially in a cutting phase. Cheers
Post workout meals are the must importent time to consume protein!
I speak from 15 years consistency.
Got huge gains.
All any individuell have to do is to listen to their body!
Hunger are trought the Ruff hours after end weights lifting exercise!
@@heavensea141 they are not. There is no difference over a 24 hour period in protein synthesis no matter when you consume it and it's been verified in several studies. This is bro science that needs to go away
@@matterman2003
I do not care what claim you came up with.
I speak from first hand experience.
I can fast all day if I do not have a weights lifting exercise '
I know the hunger would came post workout.
@@heavensea141 that has literally nothing to do with anything. Stop arguing when you aren't talking about anything other than when you are hungry which has ZERO to do with anything I am talking about.
You aren't different from every other human walking the face of the earth. The anabolic window is irrelevant.
Love your channel and watch it religiously, but I think a simple nod instead of 100 “yeps” would be better on future videos. Just some constructive criticism you didn’t ask for. 😝 👍
From what I've researched (and I'm definitely no expert), your body can only assimilate (not absorb) about 30-40 grams of protein every 3-4 hours. If you’re doing an 18/6 IF, how can you possibly get enough protein for muscle growth? My calculation says that at best you’re only getting 120g of protein per day.
I'm gaining the same amount of muscle with IF as I was in the past with a 3-6 meals per day, but why people have a hard time gaining muscle with IF?, because people don't eat enough protein, calories, and all the nutrients in the eating windows, that the only reason, Caloric surplus, nothing more, nothing else, for me to be able to eat all the calories that I need for bulking, I just have to use supplements like protein powder and protein bars, and that's it. I'm consistently gaining 1-2 pounds of pure muscle per month, I will upload a video 1 year from now showing it how I gained 12-20 pounds with IF and being natural, because If I were to use steroids or peptides, I would gain the double or more. Best .
On others word'
Post workout meals and the day after '
Eat all the proteins, carb and fat needed '
An 48 hours eat window to eat it '
Before you're are starting you're 48/ 72 fast.
The overal health benefits from fasting especialy an 72 hours fast are so insane that even with Bulking are you're goals you're should not miss it '
1 72 hours fasting every mouth
Or
1 24 fast
Every week '
Smart bulding muscles and fasting mix lifestyle '
Thomas, I like you and respect your knowledge, but if you invite someone like Stefan Efferding… stop saying “yea” every 5s and just let him fucking speak. First HALF of the video you basically say “I know this shit but will let him say something”. This guy has so much knowledge and he always explains it REALLY well , If you bring people this good on your show have some respect for them. You should learn from best interviewers, most important it’s just they ask right questions (questions that you think viewers would ask) and than shut up and listen, showing much respect for guest and I love that. Again I’m not trying to be a dick, it would be easier to listen for us and won’t have to skip first half of video.
With all respect, have a great day.
If you are a smart guy(and I know your are) your should really think about that, take care
Perhaps you should go back and watch the full interview posted before. It’s over 40 mins and was a great overall interview. Thanks brother
Pardon me if I am wrong, this is just something that caught my eye about how rude it is to start by speaking yourself and not letting your guest speak first. It's really extremely rude. And I am really saying that nicely . Don't do it.
Its like caloric paratoont but it's not the same as you have to get out of it and then you will have to get the washing
Pretty sure that’s Goldberg😂😂
Need to ask why jon skips leg day
Jkjkjk
Does Stan do steroids?
only 5 mins not longer?
Wow that’s a first. Usually people want me to shorten them
I prefer longer and more dense videos, but the majority don't like it
😂😂😂
lol everyone are "always" doing it wrong haha whether it building muscle, diet, fasting etc. whatever
looking at his face pure red and legs almost white i think i shouldnt take his advice
Last
Golden rule is steriods
1st