Kenny Croxdale
Level 7 Valued Member
12 Hour Minimum
Brad Pilon, MS Nutrition, Master Thesis determined that 12 hour was the entry level for getting into Fasting.
16 - 24 hour Intermittent Fast appear to the sweet spot.
Research show the Fast of up to 72 hours predominately burn fat with very little muscle protein breakdown.
Fasted Training
Training in a Fasted State works.
As an example, I had a Heavy Squat Training Session after a 47 hour Fast with no problem.
With that said, let look at...
Fasted and Ketogenic Diet Training Programs
Due to low Muscle Glycogen levels, Fasted and Ketogenic Diet individuals need to maintain their training in the Phosphagen Energy System. This has been addressed several times in post on this site.
Since Phosphagen is the primary fuel in this energy system, it works for Fasted and Ketogenic Diet or those on a Standard High Carbohydrate American Diet; since glycogen isn't the fuel choice.
Bro Science
This is one of the dumbest term that anyone came up with. Other terms for it might be "Meathead" or "Neanderthal".
The information on "Eat every three hours" is based on information that was extrapolated off incomplete research.
Refractory Period
Research by Dr Gabriel Wilson, Layne Norton, etc. determined that Muscle Protein Synthesis was optimized when meals/protein was ingested every 4 - 6 hours.
Sponge Example
Think of Muscle Protein Synthesis like a sponge. It soaks up, absorbs more when dry rather than wet.
The research determined that, metaphorically speaking, it took 4 - 6 hour for the "Muscle Protein Synthesis Sponge" to dry out and most effective absorb and utilize protein.
Making Time
Statement like this are make no sense.
Individual always "Have Time" for thing that are important to them.
When an individual state that "They don't have time", it means that whatever it is has no value to them.
The Take Home Message
We all "Make Time", "Find Time" and "Have Time" for what is important to us.
Food Prep and Weighing It
I weigh and measure everything that I eat.
I don't spend much time on food prep. I use the Slow Crock Pot for most of my items.
Doing so ensure that I consume enough protein per meal. It that I consume enough fat to maintain ketosis.
One of The Keys For Success
Dr. Judd Biasiotto is a Sport Psychologist and former Powerlifter. Strongfirst has a great interview with him by Dr. Craig Marker.
Biasiotto was one of the the lightest drug free Powerlifters (132 lbs) to Squat over 600 lbs.
One research article that he wrote was on the character qualities of great athletes. One of those qualities was the "Obsession for Details."
Like someone said, "The Devils is in the Details".
While I understand that some individual's allow their Obsession make others crazy; it doesn't have to be that way.
"Knowledge is Power"
One of the keys to formulating a successful plan is to do the research.
"Success favors the prepared".
"Research is what I am doing when I don't know what I am doing." Einstein
Trial and Error are always part of the learning curve, even for Einstein.
With that said, the greater research knowledge an individual has, the less time spend with Trial and Error.
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