Fasted training

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  1. Fasted training


    Just looking for feedback concerning training on an empty stomach. I train around 345am and only consume black coffee before I train. Am I limiting gains?


  2. Anyone??
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  3. probably not, take in some BCAAs, i like just leucine during workout. i usually do 10g.

  4. I have trained fasted for the past 2 yrs and have never had any problems reaching set goals.

  5. Like others have said its doubtful. Its about what you do over time n staying consistent. Because if all i had to do was get pre n post workout nutrition right id be a monster.
    E-Pharm Rep... PM me with any questions or concerns
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  6. Thanks for the feedback guys.

  7. I have tried it for months on the LG diet. I noticed that my strength was about the same BUT I fatigued much faster and didn't have the same energy level. IMO, this slightly limited the total intensity I could get out of my training and thereby was a limiting factor in the maximum rate of my possible progression.
    Serious Nutrition Solutions rep

  8. Thanks for the input guys

  9. I like to workout in a fasted state. I just feel lighter and my body isn't devoting any energy to digestion. And then it sure is fun to eat like a lion after the post-workout shower.

    But like anything, it has it's pros and cons. I do notice an increase in energy when I workout later in the day and have consumed some calories but for some reason I tend to stick with the fasted workouts.

  10. Quote Originally Posted by redrobe
    I like to workout in a fasted state. I just feel lighter and my body isn't devoting any energy to digestion. And then it sure is fun to eat like a lion after the post-workout shower.

    But like anything, it has it's pros and cons. I do notice an increase in energy when I workout later in the day and have consumed some calories but for some reason I tend to stick with the fasted workouts.
    Have you ever tried aminos or anything pre workout.

  11. I haven't. I've read plenty of recommendations on taking BCAA's before a fasted workout but I just don't have the cash to try it out. I've cut myself off from buying supplements for awhile. I follow a lazy "lean gains" protocol. I eat between 12-8pm or 1-9pm, keep the protein up and don't worry much about my carbs but overall get in the right number of calories for the day/week, and just train hard.

    I'm happy with the results. I've dropped 18 lbs in the last 7-8 months and have held onto my muscle. I'm 5'10 160lb so I'm not big but in good shape.

    You're lookin' good in your icon pic. Keep it up and don't be afraid to try out fasted training for awhile. Check out leangains.com that guy has way more info than me.

  12. I have a tough time doing my light recovery routines fasted if i overdo it just alittle or even not eat the right fruit/protein afterwards(fast digested/higher glucose)i have fatigue for hours afterwards now.

    This is with a h/r of only around 130bpm at the highest didn't use to have this "problem"so fasted training(lifting,running,ect)i s a no no for me.

    Plus a to friggin hungry when i wake up to train with any more intensity!My morning coffee only takes the hunger away long enough to either do a 45-60min recovery w/o and make breakfast

  13. I'm done eating at midnight and train fasted at 1pm the next day, trying a no carb pre workout drink that's bringing back the pump and energy, this may help you.

  14. It really depends on how your own body
    Responds to it .
    Remember we are all different
    Some can train fasted and others can't
    Me myself cannot train fasted

  15. Quote Originally Posted by Skyline310
    It really depends on how your own body
    Responds to it .
    Remember we are all different
    Some can train fasted and others can't
    Me myself cannot train fasted
    I prefer to train fasted.... My question is am I limiting gains? I eat immediately post training.

  16. Quote Originally Posted by 0071982WC

    I prefer to train fasted.... My question is am I limiting gains? I eat immediately post training.
    Bcaa during training and quality calories throughout the day.

    If your diet is conducive to gaining then yes you will gain...the same as if you weren't training fasted.
    Its about overall macros

  17. I would say at the very least some EAA/added leucine would be a nice addition, then just have your PWO shake, or meal.

    I trained fasted for a LONG time.

  18. Quote Originally Posted by 0071982WC View Post
    I prefer to train fasted.... My question is am I limiting gains? I eat immediately post training.
    IMO, no but I will echo the other comments suggesting to get some aminos in. My favorite fasted training method is using the AP protocol
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  19. i like 10g leucine during my workout!!!

    best thing ive ever done.

  20. Quote Originally Posted by ssbackwards View Post
    i like 10g leucine during my workout!!!

    best thing ive ever done.
    Why only leucine?
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  21. Definitely have at least 10 grams of BCAA's right before working out or during. It will help keep your muscles working close to maximum endurance

  22. I would say that it is probably not optimal to train fasted. Im not sure there are any conclusive studies to point to one way of the other, but logic tells me that if you are low on energy then intensity may suffer. When your overall calorie intake is at or above maintenance, then catabolism isnt as big of a worry because glycogen stores are going to be topped off so glucose will be your main fuel source When in a caloric deficit you need to be a bit more careful as you get depleted, your body is much more likely to chew on muscle during the especially catabolic time of training. Definitely get some BCAA's in, and it would probably be wise to have a small shot of carbs as well.
    Sean Campbell
    Pro Natural Bodybuilder
    NRC Sponsored Athlete - Cabergolean.com

  23. not really

    ketones preserve muscle. and if your eating carbs glycogen is full. muscle glycogen cant be used to sustain blood glucose. so if your training anaerobically its not going to matter if you lift. glycogen is full.

  24. Quote Originally Posted by ssbackwards View Post
    not really

    ketones preserve muscle. and if your eating carbs glycogen is full. muscle glycogen cant be used to sustain blood glucose. so if your training anaerobically its not going to matter if you lift. glycogen is full.
    Im not sure I understand your post. But I am assuming the OP is not using a ketogenic based diet (as he never stated he was). If you are training anaerobically, then muscle glycogen is going to be the main fuel source that your target muscle is using to lift the weight.

    As you get further and further into a diet, even when dieting on relatively high carbohydrates, muscle glycogen is topped off less and less as dietary carbohydrates are used to fuel normal daily activity. As you become more depleted (but not switched over to ketones because carbs are not below that ketogenic threshold) it is much more likely that broken down muscle tissue (aminos acids) are used as fuel while in the gym. This is muscle catabolism and this is what we are trying to mitigate as much as possible as we train. By ingesting a small dose of carbs in a depleted state, we spare those amino acids to be redistributed to muscle repair when we are back in an anabolic state at some point following the training session.
    Sean Campbell
    Pro Natural Bodybuilder
    NRC Sponsored Athlete - Cabergolean.com

  25. Quote Originally Posted by AustrianOakJr

    Im not sure I understand your post. But I am assuming the OP is not using a ketogenic based diet (as he never stated he was). If you are training anaerobically, then muscle glycogen is going to be the main fuel source that your target muscle is using to lift the weight.

    As you get further and further into a diet, even when dieting on relatively high carbohydrates, muscle glycogen is topped off less and less as dietary carbohydrates are used to fuel normal daily activity. As you become more depleted (but not switched over to ketones because carbs are not below that ketogenic threshold) it is much more likely that broken down muscle tissue (aminos acids) are used as fuel while in the gym. This is muscle catabolism and this is what we are trying to mitigate as much as possible as we train. By ingesting a small dose of carbs in a depleted state, we spare those amino acids to be redistributed to muscle repair when we are back in an anabolic state at some point following the training session.
    So am I limiting gains by training fasted?
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