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!!
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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.