Will I loose muscle doing hours of fasted activity

PAV8888 wrote: »

Well.... why are you doing 18/6 is the main question I would ask? Is it helping you with satiation? Are you after some other benefit?

You're describing a fairly active "8 to 10 hour day" before you eat anything.

Thinking of my own longer dog hikes, I tend to show signs of slowing down if I haven't fueled up. More cranky, less side excursions and no skipping from boulder to boulder! So, in general, performing less energetically.

I would venture to say that glycogen would reduce and regenerate. Beyond that... not sure how much it would matter.

I personally find a bit of protein and carbs to go nicely together around exercise.

ccrdragon wrote: »

ketobucko wrote: »

Hi everyone
I’m 2 weeks into the Keto diet & im doing if 18/6,I stop eating at 6pm and meals re start at 12pm the following day,what I’m worried about is the amount of activity I do every morning in a fasted state will I be burning muscle or not,I’m a milkman so I’m up at 4.30 am I must cover around 3-4 miles on foot during the round then as soon as I get home I take my dog for a 30-45 min walk,I get home from that around 9.30-10 and immediately take a nap until 11 am,then I’m up & straight in the gym i hit the weights for an hour,will all that activity in a fasted state cause me to loose muscle mass,all the cardio is in a steady state,my workouts in the gym are pretty intense but I feel great throughout it all no lack of energy etc
Advice on this will be greatly appreciated
Cheers

As long as your protein intake is sufficient, you should not lose too much muscle mass. Good choice to hit the weights because that will also help preserve the muscle mass.

You will lose some muscle - that's just the way the body works when you are eating in a deficit - nothing that you can do about that, but protein and working out will help to minimize the effects and the lose.

PAV8888 wrote: »

OP you're throwing two questions in the mix: macros for keto and intermittent fasting.

I don't think you're in great danger of being thrown out of ketosis if you allow your protein intake to climb up to 1g per lb or so.

Your 110g of protein @ 146lbs is probably adequate. A guideline for increased protein consumption while in a deficit may be 0.6 to 0.8g protein per lb of lean mass commonly transcribed into 0.8g to 1g per lb of total mass within the normal weight range.

https://www.ruled.me/keto-calculator/ might give you some ideas about macro mixes you may want to pursue.

I would NOT go for a more than 20% deficit given that you can already see abs, in other words you are ALREADY lean.

In fact, my suggestion would be to aim closer to the 10% to 15% range for a deficit... and to give yourself lots and lots of time.

I note very specifically and in the interest of avoiding disappointments: when you first enter ketosis you run down your body's ready carbohydrate reserve. Glycogen. Glycogen molecules contain carbs and water in an approximately 1:3 ratio. So for every 1g of carb you've utilised by forcing your body to consume it and not replace it, you've also shed 3g of water.

There is a very good chance that your increased ab visibility is associated with a reduction in your body's water content more so than with a fat layer reduction. The general rule of thumb is that if it is a FAST change... it is NOT FAT RELATED.

A glycogen related initial weight loss is 100% borrowed against the time where you re-introduce carbs in sufficient quantities at which time glycogen, naturally, replenishes.

Keep that in mind if you observe major scale changes when falling in and out of ketosis.