The Ultimate Guide to Intermittent Fasting for Lifters

NUTRITION 🥑

 If you're into lifting weights but also want the benefits of fasting—fat loss, better energy, and cellular cleanup (autophagy), this guide is for you. Let’s break it down in a simple way.

Part 1: Intermittent Fasting for Lifters – The Basics

What is Intermittent Fasting (IF)?

Intermittent fasting isn’t a diet—it’s an eating schedule. You cycle between eating windows and fasting windows.

Popular IF Schedules:

1. 16/8 Method – Fast for 16 hours, eat in 8 hours (Example: Eat from 12 PM–8 PM, fast from 8 PM–12 PM the next day).

2. 18/6 Method – Fast for 18 hours, eat in 6 hours (Example: Eat from 2 PM–8 PM).

3. 20/4 (Warrior Diet) – Fast for 20 hours, eat one big meal or two small meals in 4 hours.

Why Lifters Use IF:

• Burns fat while keeping muscle

• Improves insulin sensitivity (better nutrient absorption)

• Boosts growth hormone (helps muscle recovery)

Can You Build Muscle While Fasting?

Yes! But you need to do it right.

3 Rules for Gaining Muscle on IF:

1. Hit Your Protein Goal – Eat 0.8–1g of protein per pound of body weight (Example: 160g protein if you weigh 160 lbs).

   • Best protein sources: Chicken, eggs, beef, fish, whey protein.

2. Time Meals Around Workouts – Eat protein + carbs after lifting to maximize recovery.

3. Stay in a Calorie Surplus (If Bulking) – To gain muscle, eat slightly more calories than you burn.

Myth Buster: Fasting doesn’t "burn muscle" if you eat enough protein and train smart.

EXERCISE 🏋️‍♂️

Part 2: The Best Fasting Schedule for Lifters

Option 1: Morning Workouts (Best for Most People)

• Workout fasted (with water + black coffee).

• Break your fast post-workout with protein + carbs (Example: Chicken + rice).

• Eat most of your calories in the eating window.

Why It Works:

• Burns more fat during fasted training.

• Maximizes muscle recovery post-workout.

Option 2: Afternoon/Evening Workouts

• Eat a small meal pre-workout (Example: Protein shake + banana).

• Train, then eat your biggest meal after.

•  Stop eating 2-3 hours before bed.

Best For: People who get hungry in the morning or need energy for heavy lifts.

Fasted Training – How to Do It Right

Benefits of Training Fasted:

• Burns more fat

• Increases growth hormone

• Improves mental focus

5 Fasted Training Tips:

Training on an empty stomach can boost fat burning and growth hormone. Here’s how to do it right:

1. Hydrate Well – Drink water + electrolytes (salt, magnesium) to avoid cramps.

2. Sip Black Coffee or Green Tea – Caffeine boosts energy and fat burning.

3. Keep Workouts Short & Heavy – Focus on big lifts (squats, deadlifts, bench press). Avoid long cardio sessions (you might crash).

4. BCAAs (Optional) – Helps prevent muscle breakdown during long fasts.

5. Eat Protein ASAP After – Break your fast within 1 hour post-workout to feed muscles.

Warning: If you feel dizzy or weak, eat something! Fasted training isn’t for everyone.

BIOHACKING⚡

Part 3: Autophagy – The Hidden Benefit of Fasting

What is Autophagy?

Autophagy is your body’s natural way of cleaning out old, damaged cells and recycling their parts to make new, healthy ones. Think of it like a "cellular detox" or a self-cleaning process that keeps your cells functioning at their best. When your body enters autophagy, it breaks down and removes waste, repairs damaged proteins, and even helps fight off infections. This process is important for maintaining good health and preventing disease.

How to Maximize Autophagy

Since autophagy happens when your body isn’t busy digesting food, fasting is one of the best ways to activate it. Here’s how you can boost autophagy effectively:

1. Fast for 16+ Hours – Autophagy starts to ramp up after about 16 hours without food and gets stronger between 24–48 hours. If you’re new to fasting, start with a 16-hour fast (like skipping breakfast) and work your way up.

2. Drink Green Tea or Black Coffee – Both contain natural compounds (like EGCG in green tea and polyphenols in coffee) that help trigger autophagy. Just avoid adding sugar or cream, as they can break your fast.

3. Try a 24-Hour Fast Weekly – A longer fast (24 hours or more) gives your body more time for deep cellular cleanup. You might do this once a week or once a month, depending on your comfort level.

4. Exercise While Fasted – Working out in a fasted state (like before eating in the morning) increases autophagy even more. Both strength training and cardio help, so choose what you enjoy.

5. Avoid Sugar When Breaking a Fast – Eating sugar or refined carbs right after a fast can stop autophagy too soon. Instead, break your fast with protein, healthy fats, and fiber (like eggs, avocado, or vegetables).

Why Autophagy Matters

When autophagy works well, it provides amazing benefits:

• Slows Aging – By clearing out damaged cells, autophagy helps keep your tissues and organs functioning better for longer.

• Reduces Inflammation – Damaged cells can cause inflammation, and autophagy helps remove them, lowering your risk of chronic diseases.

• Helps Prevent Diseases – Research suggests autophagy may protect against cancer, Alzheimer’s, diabetes, and infections by keeping cells healthy.

By fasting and supporting autophagy, you’re giving your body a chance to heal, renew, and stay stronger over time. The best part? It’s free, natural, and something your body already knows how to do—you just have to give it the right conditions!

How to Maximize Autophagy:

1. Fast for 16+ Hours – Autophagy kicks in around 16–24 hours of fasting.

2. Drink Green Tea or Black Coffee – Both boost autophagy.

3. Try a 24-Hour Fast Weekly – Deeper cellular cleanup.

4. Exercise While Fasted – Lifting or cardio increases autophagy.

5. Avoid Sugar When Breaking a Fast – Sugar stops autophagy.

The Bottom Line

Intermittent fasting + lifting = fat loss, muscle growth, and better health.. But to get the best results, you need to avoid common mistakes that can slow your progress. Here’s what to watch out for—and how to fix it:

Mistake #1: Not Eating Enough Protein

Protein is essential for muscle repair and growth, especially when fasting. If you don’t eat enough, your body may break down muscle instead of fat.

Fix: Aim for 0.8–1g of protein per pound of body weight daily. Track your intake to make sure you’re hitting your target.

Mistake #2: Eating Too Many Calories in Your Eating Window

Fasting helps control hunger, but it’s still possible to overeat, especially if you’re not paying attention.

Fix: If fat loss is your goal, stay in a calorie deficit. Track your meals (even roughly) to avoid accidentally overeating.

Mistake #3: Training Too Long While Fasted

Fasted workouts can boost fat burning, but going too long without fuel can lead to muscle loss or low energy.

Fix: Keep fasted workouts under 60–75 minutes. If you train longer, consider a small protein-rich meal beforehand.

Mistake #4: Ignoring Hydration & Electrolytes

Fasting (especially longer fasts) can dehydrate you and deplete electrolytes, leading to fatigue, cramps, or headaches.

Fix: Drink plenty of water and add salt or electrolyte supplements (like magnesium, potassium, and sodium) to stay energized.

Final Tips for Success

• Start slow (12-hour fast, then increase).

• Listen to your body – If you feel weak, eat!

• Be consistent – Results take 4–8 weeks.

CHALLENGE💪

Try IF + lifting for 30 days

Ready to Start? 

Pick an IF schedule, train smart, and achieve fat loss, muscle growth, and better health. Let’s Go!

Quote of the Week

"Pain is temporary. Quitting lasts forever." — Lance Armstrong

Ranger: A Tribute

I want to take a moment to honor a little dog with a big heart—our beloved Ranger. Last week, we had to say goodbye to him, and though our home feels quieter without the pitter-patter of his paws, our hearts are full of the love and joy he brought into our lives.

We were blessed to adopt Ranger through family. My nephew, just a boy at the time, had fallen in love with this fluffy, spirited Pomeranian mix. But when they realized that he was allergic to Ranger’s fur, they faced the heartbreaking reality that they couldn’t keep him.

Hearing this, my wife and I didn’t hesitate to open our home to him. In welcoming Ranger, we didn’t just gain a loyal companion, we also kept him in the family. That way, the kids got to visit and play with him anytime they wanted. It was a win-win for everyone.

Ranger was full of personality. He kept us laughing, loving, and yes, sometimes even frustrated, as dog parents often get.

He had this proud little trot, like a tiny prize horse, as he ran around the backyard. And when he got excited? He did this thing where he ran around in circles. It was impossible not to crack up watching him.

He was affectionate, too, always ready to give us kisses, as if to remind us just how much he loved us.

Life wasn’t always easy for Ranger, especially in his final year. Losing his sight was hard for him and for us. We missed seeing him dart around the backyard with the same vigor he once had. But even in his struggles, he showed us resilience. He still found comfort in the sound of our voices, the warmth of our touch, and the love that never wavered.

Now, as we remember him, I like to think he’s reunited with our late Nacho, who passed just last August. Maybe they’re chasing each other again, squabbling like old times, or simply curled up together in peace.

Ranger wasn’t just a dog—he was family. A little light that made our days brighter. And though we miss him dearly, we’re so grateful for the time we had with him.

Rest easy, sweet boy. You were loved deeply, and you’ll be remembered always.

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