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IF and Muscle Growth...

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J72FIT
J72FIT Posts: 6,067 Member
edited February 15 in Social Groups
Hey guys and gals...

I know the conventional wisdom is that you can not put on muscle without a caloric surplus. Being able to put on muscle while burning fat would then be the holy grail...

What are your thoughts. Is this possible or a pipe dream?


http://www.leangains.com/2009/12/fasted-training-boosts-muscle-growth.html

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  • SideSteel
    SideSteel Posts: 11,068 Member
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  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
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  • SideSteel
    SideSteel Posts: 11,068 Member
    If I'm understanding this correctly, the study examined short term effects comparing fasted to fed training. It did not examine changes in muscle accretion over several weeks.

    That being said, I'm not entirely certain where you're going with your question in tying this to gaining muscle at a deficit. It would seem that this is simply comparing fasted to fed training rather than comparing muscle gain in surplus vs deficit conditions.
  • sijomial
    sijomial Posts: 19,809 Member
    OP - if you want a different IF perspective....

    I used the 5:2 protocol while losing weight (5 days at maintenance, 2 days at 600 cals) which seemed to work very well at retaining muscle, gaining strength, supporting a high training volume and even giving a very slight increase in LBM.

    Currently using a 6:1 eating pattern while I recomp at maintenance (6 days small surplus, 1 day at 600 cals).

    Completely anecdotally I've been very pleased with results despite the disadvantages I have (injuries, age and primary focus on cycling). Slow progress but fits my other goals very well.

    However, there's a major difference in that I still have fat to lose and you already look very lean.
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