5:2 on training days

claud121

Evening all! I am wanting to try the 5:2 to get a few lbs off following a recent holiday. Very frustrating that I still weigh 1/2 lb heavier than the day I got back from America of all
Places despite going straight back to nutrition and exercise (hiit and strength) after 3 weeks off. I’ve been back at it for 5 weeks and the scale just won’t budge 😫 I am hoping that’s because of muscle loss /regain after exercise but who knows! Anyway I want to do 5:2 but don’t know how that works on training days. I tend to workout fasted as soon as I wake - strength mixed with hiit circuits 4-5 x per week. I’ve always been told to eat after strengh training, incl carbs as not to burn the muscle off making it counterproductive. Also if I’ve fasted one day, how would it work training first thing the following morning? Any advice gratefully received. Thanks

sijomial

It took me weeks to adapt to training effectively on the fasting days - at first it was awful.
I had to abandon a couple of fasts, felt dizzy etc....
In the end I could train equally well fed or fasted and that was of some benefit for my long distance cycling in reducing the need to fuel - but I'm not seeing that is a benefit to you.

With just a "few pounds" I don't think it's even worth you trying to adapt. Why not simply make those two days rest or light activity days for a few weeks?

PS - there is no imperative to eat immediately after strength training. It's a very low calorie burner and you aren't going to start catabolising muscle making it "counter-productive", that actually doesn't make sense, muscle isn't used as fuel when you have plenty of fat and glycogen to use.

PPS - "Also if I’ve fasted one day, how would it work training first thing the following morning?" Until you try you won't know, personally I really wanted a decent breakfast after a fast day and as I don't like early morning exercise so can't give any personal experience.

claud121

Thank you that’s really helpful