- current fasting protocol (for past month_: 16-20 hours daily (no BCAA supplementation, no caffeine)
- new fasting protocol (a): 48 hour fast 1x every 10 days (with 16-20 hour fasts daily)
- new fasting protocol (b): every other day fasting (with 1, small 5-600 calorie meal on "fast" days)
Which method seems better? I want to increase the potential for health benefits and minimize muscle loss.
My guess is that option (a) would be better for both, but am not sure. If I do option (b), I am afraid that I will not be able to make up the calorie deficit created, so I'll end up losing too much weight (which is not a goal).
Any suggestions on which would be the better method?
As an aside, do BCAAs interfere with the hormonal benefits of fasting (b/c leucine heavily spikes insulin)?
Thanks for the advice!
asked byforeveryoung (14952)
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on October 12, 2012
at 01:00 AM
I follow something very similar to the "Plan A" using the same time windows (16-20 hours) utilizing BFC in the morning and BCAA's pre and post workout. I do not consume BCAA's on non workout days. I will also supplement some Glutamine post workout as well. I have only noticed positive changes in body composition utilizing this protocol.
on October 11, 2012
at 11:27 PM
i would go with plan A and imo, you dont really need BCAA's,
on November 21, 2012
at 03:08 AM
BCAA's are really only necessary if you're training fasted. I usually do a 16 hour fast, daily, and will throw in a 40 hour fast every now and then. Under these time windows, there's no need to take BCAA's for muscle preservation. The whole idea of taking them in the first place is that if you train fasted at or around the 15 or 16 hour mark (or any time before that in your fast) you're running the risk of not having enough free floating amino acids for your muscles. Doing some intense lifting under these circumstances could, possibly, lead to a less than optimal situation in terms of muscles gains or muscle preservation. At least that's how I understand it based on LeanGains, Eat Stop Eat etc. I highly recommend getting a copy of Eat Stop Eat - Brad discusses at length the health benefits of fasting that go well beyond losing body fat. He's also done his research.
The short version: Go with plan A and throw in a longer fast whenever it feels appropriate as long as you're not in too deep of a deficit over the week.