Important Changes to Intermittent Fasting to Build Muscle | How to Bulk While Staying Lean

We are so routine now. (because of you) We eat lunch and dinner. No snacks. Smaller dinner. Done eating by 6pm. Walk after dinner. Just can't imagine changing this routine now. We've gotten in the best shape of our lives and feel great in our 50's. We can't thank you enough! Have a great day!

I implement fasting when I see no food in the fridge and instead of going for groceries I message my husband “fast today” 😜🤣😂

**Key Insights** **1. Divide Your Week into Mini-Cut and Mini-Bulk Phases** - **What It Is:** Split your week into two distinct segments: 3-4 consecutive days of intermittent fasting (16-20 hour fasts daily) for a "mini-cut," followed by 3-4 days of no fasting for a "mini-bulk." - **How to Implement:** For example, fast on Monday, Tuesday, and Wednesday (16-20 hours each day), then eat normally without fasting on Thursday, Friday, and Saturday. - **Why It Works:** Fasting enhances insulin sensitivity, making your body more efficient at utilizing nutrients for protein synthesis during the non-fasting bulking days. Unlike older approaches of alternating fasting and feeding daily, this consecutive-day method reduces metabolic confusion and aligns with clear cutting and bulking phases. - **Key Benefit:** This structure allows you to burn fat during fasting days while setting the stage for muscle growth during bulking days. --- **2. Train Strategically in Fasted and Fed States** - **Fasting Days:** Perform resistance training in a fasted state, ideally first thing in the morning. This signals your body to preserve muscle despite the caloric deficit. - **Non-Fasting Days:** Consume 1-2 scoops of whey protein isolate mixed with water 30 minutes before your workout to provide fuel and prevent muscle breakdown. - **Why It’s Effective:** Research suggests fasted training is as effective as fed training for muscle maintenance, while pre-workout protein on bulking days supports growth. This dual approach enhances metabolic flexibility, training your body to perform under varying fuel conditions. - **Practical Note:** Avoid carbs pre-workout, as they offer little benefit for muscle building compared to protein. --- **3. Leverage Supplements for Muscle Preservation** - **TMG (Trimethylglycine/Betaine):** Take 3-4 grams daily to support fat loss while maintaining muscle mass. Studies show TMG reduces body fat percentage without compromising muscle, making it ideal for fasting. - **Creatine:** Use sugar-free creatine monohydrate (e.g., monk fruit-sweetened stick packs) in a fasted state before workouts. It provides immediate energy and protects against muscle catabolism. - **Why They Help:** TMG offers systemic fat-loss benefits, while creatine’s fast-acting properties enhance workout performance without breaking a fast (no evidence suggests it affects AMPK, the fasting “switch”). - **Timing:** TMG can be taken anytime, though pre-workout is practical; creatine is best pre-workout in a fasted state. --- **4. Time Carbs to Protect Muscle and Stay Lean** - **Fasting Days:** Include moderate carbohydrates (e.g., red potatoes, honey) during your eating window to prevent muscle breakdown. Carbs act as an anti-catabolic tool rather than a growth driver. - **Non-Fasting Days:** Focus on protein as the primary calorie source, keeping carbs low to prioritize muscle synthesis over fat storage. - **Why This Matters:** This flips traditional advice (low carbs on fasting days, high carbs on bulking days). Carbs on fasting days preserve muscle, while protein drives growth on bulking days, optimizing leanness. - **Customization:** Adjust carb intake based on your goals—more for muscle preservation, less for fat loss. --- **5. Break Your Fast Strategically** - **For Leanness:** Break your 17-18 hour fast with 50 grams of lean protein (e.g., chicken, whey) to halt catabolism without adding fat-storing calories. - **For Muscle Building:** Pair lean protein with a moderate glycemic index (GI) carb (e.g., 4-5 oz red potato, GI ~60) to support recovery and growth. - **Why It’s Important:** Protein stops muscle breakdown post-fast, while adding a moderate GI carb enhances glycogen replenishment for muscle-focused goals. Avoid fasting beyond 18 hours to minimize gluconeogenesis-related muscle loss. - **Timing Note:** Aim for 17-18 hour fasts to balance fat loss and muscle preservation. --- **6. Prioritize Resistance Training on Fasting Days** - **What to Do:** Emphasize resistance training during fasting days to remind your body that muscle is essential, preventing loss in survival mode. Allocate most cardio to bulking days. - **Why It Works:** Resistance training signals muscle retention, countering fasting’s catabolic tendencies. Cardio, while beneficial, poses a higher risk of muscle breakdown during fasting. - **Practical Tip:** You can still resistance train on bulking days, but fasting days are critical for muscle preservation signals. --- **7. Choose Carb Sources Based on Insulin Sensitivity** - **If Not Insulin Resistant:** Opt for honey, maple syrup, fruits, or potatoes (white/red) during fasting day eating windows. These higher-GI options provide quick energy without prolonged insulin spikes. - **If Insulin Resistant:** Choose slower-digesting options like sweet potatoes, butternut squash, acorn squash, or berries to manage blood sugar effectively. - **Why It Matters:** Matching carbs to your metabolic health prevents insulin-related fat gain, ensuring carbs serve their anti-catabolic purpose without derailing leanness. --- **8. Boost Protein Intake on Fasting Days** - **What to Do:** Increase protein consumption during fasting day eating windows, potentially up to 50% of calories, to offset the heightened risk of muscle breakdown. - **Why It’s Crucial:** Muscle growth depends on the balance between protein synthesis and breakdown. Extra protein ensures a net positive gain, countering fasting’s catabolic effects. - **Contrast to Bulking Days:** On non-fasting days, sufficient overall calories reduce catabolism risk, allowing a more balanced macronutrient split. --- **Conclusion** Thomas DeLauer’s updated approach to intermittent fasting for muscle building offers a refreshing, simplified strategy for those aiming to bulk while staying lean. By dividing the week into mini-cut (fasting) and mini-bulk (non-fasting) phases, you harness fasting’s insulin-sensitizing benefits while creating dedicated windows for growth. Strategic training—fasted resistance on cutting days, protein-fueled on bulking days—paired with targeted supplements like TMG and creatine, maximizes muscle preservation and performance. Nutrient timing flips convention, using carbs to protect muscle during fasting and protein to drive growth during feeding, tailored to your insulin sensitivity. Most critically, prioritizing resistance training and extra protein on fasting days ensures muscle isn’t sacrificed for fat loss. This balanced, science-backed method proves that intermittent fasting can be a powerful ally in building muscle, provided you approach it with intention and structure. Whether your goal is leanness, growth, or both, these insights provide a clear roadmap to success.

The month of Ramadan is almost here 👌🏻

INTERMITTENT FASTING ROCKS !!!!!!!!!!!!!!!!!!!!!!!!! I do it every day

The humble "in my opinion" disclaimers are so important. Way to many people state speculation as fact. Well done Thomas!

I usually intermittent fast 16 hours Monday to Thursday, then 20-24 hour fast Thursday evening to Friday evening, no fasting Saturday and Sunday.

I love the constant updates to what we do and don't know.

$0.70 a serving for creatine is absolutely insane.

I adore how clear ,qiick,and honest your info is. Keep it up❤