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5 Intermittent Fasting Mistakes (KILLING GAINS!)


These are the 5 intermittent fasting mistakes that kill muscle. Whether you want to bulk up or lose weight you definitely don’t want to experience muscle loss. Even though intermittent fasting is a great diet / meal plan that works for many people it doesn’t mean that you can’t mess it up. This video will teach you the most common mistakes that people make that prevent proper recovery and cause weight loss to stall.

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#1 Not paying attention to macro nutrient intake – 1:42
#2 Decreasing the intensity of your workout or not working out at all – 4:14
#3 Combining intermittent fasting with a really large reduction in your daily calories – 7:32
#4 Completely eliminating all carbs – 9:14
#5 Doing excessive cardio – 10:36

You’ve set up the perfect intermittent fasting schedule. And After deciding which 8 hour portion of the day you’ll spend eating and which 16 hour portion you’ll be fasting, you think this is going to be the easiest diet plan you’ve ever been on. And it really can be, Not only is intermittent fasting one of the most flexible diet plans that gets you to burn fat & actually keep it off, but it also can be great for preventing muscle loss while losing that weight. For a long time most experts were against the idea of skipping meals because of two big fears….muscle loss and slowing down your metabolism. But since then research has shown that intermittent fasting provides the same kind of results as the regular calorie restriction type diets where you’re typically eating more times per day. One of these studies compared a group on a traditional calorie restriction diet to intermittent fasting over a period of 6 months. In terms of the total amount of muscle loss, fat loss, and overall weight loss both groups experienced almost identical results. Another study on alternate day fasting which required participants to spend some days having less than 25 percent of the amount of calories they required for maintenance, surprisingly resulted in no changes to lean body mass, and only fat was lost. While studies like this make intermittent fasting sound like the magic bullet that breaks the rules of thermodynamics, it doesn’t, it’s just a different way to restrict your caloric intake that happens to go smoother for a lot of people, but just like any other calorie restricting diet there’s a right way and a wrong way to do it. And just like any other calorie restricting diet when you do it wrong, you can wind up losing more muscle than you have to. So in this video I want to go over 3 very common intermittent fasting mistakes that set people up for this problem. Let’s start with the first mistake, which is not paying attention to your macro nutrient intake. Most people start intermittent fasting to lower their body fat, and again if your goal is to burn fat whether you’re fasting or not you will have to maintain a caloric deficit. If you don’t consider the macronutrient content of your meals and you think that simply eating whatever you want during your eating window, will get you to look and feel your best…you’re in for a big

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Systematic review: Intermittent fasting just as effective as other diets for fat loss and muscle preservation:

6 Months of Intermittent Fasting – Comparable Fat Loss and Muscle Loss to Standard Dieting

Alternate Day Fasting (No Effect on Lean Body Mass)

35% Protein is Better than 15% Protein for maintaining muscle

1 Gram Of Protein/LB is Better than 1/2G for maintaining muscle

Protein Breakdown Is Slower In Obese People than Lean People While fasting:

Protein breakdown drops to 70g/24h when fasting and after fasting for 3-4 days drops further to only about 20g/24h:

Growth Hormone peaks at a 1250% increase with prolonged fasting

As you get leaner you need more protein to maintain muscle mass:

Resistance Training Slows Muscle Loss By 93% While Cutting Calories:!po=0.746269

Intense Resistance Training Is Best For Preventing Muscle Loss and a Slower Resting Metabolic Rate:

To Large of a Calorie Deficit Accelerates Muscle Loss:

Higher Carb diets stimulate More Muscle Protein Synthesis And Provide More Energy For High intensity activities when compared to higher fat diets:


40 thoughts on “5 Intermittent Fasting Mistakes (KILLING GAINS!)

  1. According to most videos the number one mistake with fasting is EATING FOOD.
    I see so many videos where they talk fasting while they are eating soup, or drinking coffee, or having some vegetables.
    Fasting is eating ZERO. Nothing. Have a bite of a carrot, re- set the clock and start over.
    Sip of coffee – BAAAAP ! ( alarm sound ) start the clock over, fast is done.

  2. Excellent video. I would like to add this one point. High weight and low reps is great for younger people but as you get older this becomes an easy way to damage muscles and especially joints. Reps should be 10-15 at max weight for those middle age or higher. You'll still gain muscle mass but without the risk of injury.

  3. I have been IFing for over a year now and I have had nothing but BIG gains in the gym and on the bars…YOU have to eat a healthy diet…I do the 50% good fats and oils, 40%Protein and 10% carbs and it has worked wonderfully for me however this might work differently for others. Work out at the end of your fast then eat for best protein synthesis and muscle development. Post Script…I am in the single digit percentile of fat so I don't do IF to lose weight, I do it in order to get the high lvls of HGH, Testosterone and other awesome chemicals that to nothing but amazing things for my body.

  4. You need a constant supply of protein for positive nitrogen balance and muscle repair. And the more often you supply your body with protein the faster you will gain. Can you build while fasting? Yes. But not as fast as someone getting protein every 2 hours. If you fast u are wasting time that your body could be repairing muscle tissue. You need the building blocks "proteins" to build. You can't build without protein. Carb back-loading would be a better strategy for people trying to gain lean mass. Just eat protein during the first half of the day and hit your carb macros later in the day. This will supply the body with protein and also keep the fat burning going.

  5. "body weight x 12 = calories per day" seems quite low to me. i would only be eating about 1,500 cals a day. and actually i think i get closer to 2,000 and don't gain weight, once you factor in exercise and just being active through the day

  6. For those bad at math, because math class sucked, simply do .9 or .8 times your weight to find how much protein you need in your diet.(Also since I know some ppl will be stupid enough to calculate 1 gram times body fat, its the same amount of grams and body weight. 150weight=150grams)

  7. Can you get away with body weight excercises instead of lifting heavy? Could this be achieved by doing each rep slowly (time under tension) plus increasing the number of reps (excluding pull ups since I don't have a bar)?

    Also, is a keto diet superior to having normal amount of carbs? I'm trying to burn stubborn body fat (love handles) whilst putting on muscle

  8. Gotta say, I REALLY appreciate that you cite credible sources for your information rather than just expecting us to take everything at face value like other content creators around.

  9. Calories? Our body's don't burn food, it digests it. Calorie's don't matter. They are not equal either. The body handles fats, carbs. proteins, ect.. differently. Nice graphic just to get views. A lot of research is flawed and we come to find out later that its just wrong. Thats why the "facts" keep changing.

  10. I'm so confused now, can I do a keto diet with low carbs (5%) and still get stronger? So long as my fat intake is high enough? Also how will I get my protein and stuff if I fast for 5 days? Will I lose muscle? Or strength? Is the 16/8 ratio better than going multiple days without food? Why is eating literally fucking impossible to comprehend? I just wanna get some god damn abs without becoming a twig

  11. Let me summarise for you
    1. Not paying attention to macro nutrient content. Adequate protein required.
    2. Decreasing intensity of your exercise. Keep up resistance training.
    3. Combing IF with large restriction of calories.
    4. Cutting carbs too much. Consider Leto with high fat
    5. Too much steady state cardio

  12. I’m doing intermittent fasting, and with my work schedule it’s hard for me to eat multiple times some days during my eating window. Should I try to supplement with protein shakes? I’m up for any help I can get, I want to maximize my gains during this time. Im 41, 6’2 180 lbs if that matters.

  13. 25 to 50 gm of carbs won't kick u out of keto IF you're moderately active. I cycle carbs in once every 2 weeks. 150-300g didn't even kick me, i did 250g twice and 350g over a 16 hour window once. When i did 350 grams of carbs in 16 hours, i did 250g that night and 100g for breakfast. I got down to a 0.9 mmol after my 250g meal and same before bed after, I woke up at .7 mmol, finished the 100g carbs, and landed at a .5 mmol. I got no Lower than that. The other two times I did 250g the lowest I got was .9 mmol and the second 250g I never went under 1.2 mmol. I think restoring muscle glycogene is the main reason why I can remain in the state of ketosis. Also the video mentions running, I run 4 miles every other day, I never leave ketosis, these are interval miles and rather than take a break in between intervals, i lift weights between intervals to keep my heart going for a greater afterburn effect, then while im running the next interval, my muscle glycogene will slowly refill for the area i targeted, which is good for muscle protection. Excersising in a intermittent fasted state will give you multilple benefits over carb snacking unless you're a bodybuilder. Excersise at the end of your fasted window, and eat 4-8 oz of protien within 30 minutes after your workout (this is recommended but im bad about this, usually takes an hour and half to cook and eat). 1 hour intense excersise every other day, then 1 day rest. My mmols can be anywhere from 1.5 – 3.0 on a work out day, then they range 1.7 – 2.2 after dinner and before bed with not much fluctuation. Non-work out days I'm generally in the 1.7 – 2.7 mmol range from wake to sleep. So it really depends on your body and how you use it but I've never once been kicked from excersise and I burn about 1200-1300 calories from a session, and ive eaten 250g+ of carbs and remained in a nutritional state of ketosis. Just depends on the individual and how they utilize glycogene.

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