1

votes

fasting protocols when weight loss is NOT a goal

Answered on August 19, 2014
Created October 11, 2012 at 10:54 PM

  • 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!

06ca9c524c28bc3fba95d4d90f8f43c6

on October 15, 2012
at 07:43 PM

A matter of diminishing returns, I was satisfied with the gains using that protocol. There is a chance I could be missing out on some potential gains. But on rest days I didn't see the need for additional supplementation.

De641ff2accb4975e1f42886b43009db

(2227)

on October 15, 2012
at 07:27 PM

why ditch the BCAAs on non-workout days?

3846a3b61bc9051e4baebdef62e58c52

(18635)

on October 12, 2012
at 03:00 AM

^ wait actually thats kinda between your current and your option a.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on October 12, 2012
at 02:57 AM

I'm just gonna up vote both plan A answers for your goals. I personally have similar goals and do the same as you with maybe one or two days a week where I'll extend it to 24 hrs and eat in only like a 2hr window.

4164a77c7ccf4839ec7f1e665d27cc6d

(1085)

on October 12, 2012
at 12:23 AM

FWIW - I fast for 16-20 hours once a week (including today) and I take 12-24 grams of BCAA's around the 12 hour mark. I'm not trying to lose weight, I am only looking to stay healthy and improve in the gym and on the pitch--and I've been successful doing both. I dont feel the BCAA's have hindered any progress.

4164a77c7ccf4839ec7f1e665d27cc6d

(1085)

on October 12, 2012
at 12:04 AM

Why wouldn't he need the BCAA's? That would be helpful to know. With fasts as long and as regular as FY described it seems like they would be beneficial for preserving muscle. And I dont see the insulin spike as something that he (FY) needs to worry about as he isn't trying to lose weight or repair a broken system.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on October 11, 2012
at 11:28 PM

+1 for agreeing with me :)

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3 Answers

3
06ca9c524c28bc3fba95d4d90f8f43c6

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.

Matt
PhysiqueRescue.com

De641ff2accb4975e1f42886b43009db

(2227)

on October 15, 2012
at 07:27 PM

why ditch the BCAAs on non-workout days?

06ca9c524c28bc3fba95d4d90f8f43c6

on October 15, 2012
at 07:43 PM

A matter of diminishing returns, I was satisfied with the gains using that protocol. There is a chance I could be missing out on some potential gains. But on rest days I didn't see the need for additional supplementation.

2
2e1591c76896828077b930de5107f1af

on October 11, 2012
at 11:27 PM

i would go with plan A and imo, you dont really need BCAA's,

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on October 11, 2012
at 11:28 PM

+1 for agreeing with me :)

4164a77c7ccf4839ec7f1e665d27cc6d

(1085)

on October 12, 2012
at 12:23 AM

FWIW - I fast for 16-20 hours once a week (including today) and I take 12-24 grams of BCAA's around the 12 hour mark. I'm not trying to lose weight, I am only looking to stay healthy and improve in the gym and on the pitch--and I've been successful doing both. I dont feel the BCAA's have hindered any progress.

4164a77c7ccf4839ec7f1e665d27cc6d

(1085)

on October 12, 2012
at 12:04 AM

Why wouldn't he need the BCAA's? That would be helpful to know. With fasts as long and as regular as FY described it seems like they would be beneficial for preserving muscle. And I dont see the insulin spike as something that he (FY) needs to worry about as he isn't trying to lose weight or repair a broken system.

0
D05f3050dc3d973b8b81a876202fa99a

(1533)

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.

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