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Intermittent fasting diet for fat loss, muscle gain and health

Intermittent fasting diet for fat loss, muscle gain and health. Articles, research, diet advice, and free guides from IF-expert, Martin Berkhan.

Updated: 2018-03-21T10:52:16.861-07:00


Client Update


Happy Holidays everyone! I've started taking clients again and figured that it was time for another client update. Feel free to contact me if you're interested in my help. Bear in mind that I have a waiting list.In many cases, the pictures are too small to do the clients justice, so give them a click to see a fullscreen version.Kane BThis guy went from looking like a Microsoft employee to someone from Gains Inc!From Kane's Facebook:Motherf****n Monday Motivation  đŸ’ȘCat's out the bag. I wasn't going to post this just yet, but it's already been uploaded to Facebook by my gym.12 weeks ago on the left to now about a 1-2 weeks ago.Starting weight- 73kgNow- 67kg A massive change in body composition, at least I think so ha. More muscle, more abs what more can you ask for.Strength is through the roof... 5rm Max deadlift increased from 90kg to 150kg (60 in 12 weeks )  Anyone who knows me, knows I have changed a LOT in the past 3 months. It's not just the physical, but it has had an irreversible change mentally aswell. More centered and happy than ever. Strength is for everyone. There is something this kind of hard work gives you, you can't get though any other method. ...I want to give massive credit to Martin Berkhan of, he is the reason for such a massive change in a short period of time. Lesson learned for everyone, find a teacher, and just trust the process.Followed a protocol of intermittent fasting and pure heavy lifting, no fluff.This guy I have followed for years, and I got the chance to work with him. He slapped me firmly out of my fuckarounditis.You can either have results or excuses. Not bothChad HWhen Chad decided that it was time to level up from Fatty McFats to Studs McGains, he came to the right person. While losing 20 lbs+ of blubber, he gained 100 lbs on his squat and deadlift and 45 lbs on his bench, in the 18 weeks that I worked with him. Looking at the radical difference in the pictures, I've no doubt that he added a good bit of muscle, obviously, because the math certainly doesn't make sense otherwise.Incredible. Talk about a body recomp! It's also worth mentioning that Chad went on vacation twice during this time period, which makes it even more impressive - and also a testament to his discipline. (Hell, I gained 5 lbs last time I went on vacation and that was only one week...😂)All I can say is LeanGains is amazing. I've lost 5" - yes five inches - off my stomach since being on the program.Matt BFrom drugs and booze to sobriety, lifting and boxing. Matt's transformation is truly inspirational and not merely superficial, and I feel equally blessed and proud to have been part of the process. In fact, Matt made his Instagram name in my honour - coachsaidso. (Must-follow-account for Leangains practitioners; great food and lifting.)Here's an article about Matt: Warrnambool boxing duo find boxing to be a catalyst for changeBefore at 105 kg (February) vs after at 85 kg (November). It's worth mentioning that Matt's primary objective is boxing and that his lifting now supplements the boxing, not the other way around. And when I say boxing, I mean punching people in the head in a ring, not that boxercise shit....Whatever the cost of the Martin's consultation is, it's the best money I've spent. I'm still using my original fat loss program as the framework for my current training and diet almost 12 months later. Dieting and training goes a lot further than just lifting weights and cooking meals. Finding a method you believe in and having someone that is honest and trustworthy to teach it to you is the first step for anyone trying to change. The moment I got my consultation was the first time I stopped googling things like "when is the best time to eat carbs" or "when should I eat before I train". I was constantly hearing different things from different people and it just confused me. I had complete faith in Martin and I take everything he has taught me to do as gospel. I could not be more thankful for Martin's work, knowledge and the time he has g[...]

The Leangains Study (Oct 25th Update)


After last month's scientific debacle, there's finally a good study on intermittent fasting and lifting. This one comes from Italy and also involves Grant Tinsley, but the change in scenery and colleagues must have done wonders for the man, because this is truly a huge bump in quality compared to his last publication.I'll remind you that the previous study that involved intermittent fasting and lifting was marred by intolerable food reporting. This study contains none of its predecessors glaring methodological flaws.Thankfully, Greg Nuckols have already provided a good summary of the results. Since I also agree with most of his points and perspective, I'll just link it here:The “Leangains” Intermittent Fasting Study Is Finally Here....And that saves me a lot of time in the sense that I can just skip over the boring parts and get right to the meat of things.  Results1. In this study, intermittent fasting beats out a normal diet, assuming we count points based on the overall impact on body composition. Over 8 weeks, subjects doing intermittent fasting a la Leangains, lost a lot more fat - and even gained more muscle - than subjects on a normal diet. 2. True, the muscle gain is non-significant - scientifically speaking - but for someone in the real world, adding 1.4 lbs of muscle over 8 weeks is quite a bit, especially if you're simultaneously losing fat. 3. These guys were not beginners either. Starting out with an average bench of 107-110 kg at 84 kg or so, they were well into the intermediate stage. It's worth noting that the intermittent fasters upped their bench by 3.3 kg, while the other group barely gained anything (0.7 kg). Increasing your bench press while losing weight is a bitch, that's why it's worth noting. On the leg press, gains were about equal in both groups (8-10 kg).One glaring flaw in this study is the lack of seal rows.ConclusionAll in all, I don't think I could have asked for better results if I so funded this study myself. It would lie in my best self-interest to make a bigger deal about it all, but I can't really muster up the same excitement when a good study comes along. I prefer to criticise and point out flaws and this study doesn't have many. Food reporting is a limitation, as always, but since you won't ever see a study where this potential confounder doesn't exist, you might as well spare people the redundancy of pointing it out every single time - unless the protocol is truly inadequate (which it was in the previous study, for example). Here, there is no major discrepancy between the food intake reported and the actual results. A contributing factor to the much more precise numbers obtained here compared to the previous study, I think, lies in the fact that the subjects had a good amount of weight training experience (5 years) and thus were a lot more likely to know the ins and outs of what they were eating. If you've accumulated 5 years of weight training experience, it's inconceivable that you aren't aware of what you're eating - this is in stark contrast to the previous study by Tinsley et al, which featured beginners with no weight training experience, and presumably matching diet experience, which is to say none.Consequently, these results are as legit as they can be in my eyes. It would be cool to see them replicated, of course, but until that happens, it's the best study* on intermittent fasting and lifting to date.* Unless you're counting my own "studies" of course. I will publish another one soon, but there are no great surprises here, because gaining muscle while losing fat is just business as usual in my book. Unless you're at the advanced stage, you should be gaining muscle on a diet. I'm not talking pounds or inches, but you can and should see measurable progress on most of your lifts on a monthly basis, as long as the deficit isn't too steep or the training regimen too dumb. Come to think about it, that's actually a lot to ask for, so feel free to browse around this site to get a clue if you f[...]

Intermittent Fasting and Lifting: Finally, A Study


Finally, the first study on intermittent fasting and weight training has arrived. Thank God. I have been waiting since 2006 to find out. My body is ready. The title of the study is Time-restricted feeding in young men performing resistance training: A randomized controlled trial. I previously mentioned it in Intermittent Fasting: Where Are We Now? and now that the paper is published, I will explore the results and lessons within.In this study, researchers sought to determine the effects of weight training and time-restricted feeding (TRF), which is essentially another term for intermittent fasting, on nutrient intake body composition and strength.Briefly, here's how the study was done:The researchers tracked two groups of males who trained and ate for 8 weeks. Both groups did an alternating upper/lower body split three times per week, using 4 sets of 8-12 reps to failure in movements like the bench press, lat pulldown and squat.Their diet regimens differed radically on 4 out of 7 days. One group ate as usual - ND (Normal Diet) on all days of the week. The other group did TRF (time-restricted feeding) for 4 out of 7 days. They ate as usual on training days, just like the other group (ND), but restricted their food intake to a 4-hour window between 4 p.m. and midnight on their rest days.ND-Group: Ate anything they wanted on all days.TRF-Group: Ate anything they wanted on training days (3 days) and anything they wanted within a 4-hour window on rest days (4 days).Participants reported their food intake via diet logs during the first, 4th and 8th week. These records were subsequently analysed to pinpoint calorie- and macronutrient intakes for each respective group, and it's important to note that the researchers did not influence the diet in any way or form beyond the implementation of time-restrictions on the one group.Beyond that, participants were free to eat whatever they wanted, which is to say that these folks basically followed the Standard American Diet throughout the process - think of how your non-lifting friends eat and you get the idea.That said, how did the results compare? Let's find out.ResultsUnsurprisingly perhaps, participants in the TRF-group consumed 667 kcal less on fasting days compared to normal days. More surprising is the fact that they didn't compensate this deficit by eating more on normal days; they ate 1631 kcal on fasting days and 2318 kcal on normal days, which for the average participant (87.4 kg) means that they were in marked caloric deficit on fasting/rest days and a slight deficit on normal/training days.As the study goes on, average intake in TRF drops to 2207 and 1370 kcal in the 4th week, and then to 2150 and 1674 kcal in the 8th week...*Ehum* Spoiler alert, I might revisit these numbers later.In ND, average intake is 2642 kcal in the first week, 2715 kcal in the 4th week and 2106 kcal in the last week. You don't need to be a rocket scientist to figure out that the average intake in ND was a lot higher than in TRF throughout the study. With such a long period of under eating, you'd expect significant weight loss in the TRF-group, and some weight gain in ND, but what actually happened?Here are the results.For the RT-TRF, per cent changes for individual participants ranged from −5.5% to +2.6% for body weight, −22.1% to +4.5% for fat mass, −4.0% to +4.6% for lean body mass, +4.4% to +22.7% for bench press 1-RM, and +13.7% to +48.1% for hip sled 1-RM. For the RT-ND group, per cent changes ranged from −1.4% to +2.1% for body weight, −13.5% to +12.6% for fat mass, −2.5% to +3.9% for lean body mass, +4.7% to +12.2% for bench press 1-RM, and +13.6% to +31.5% for hip sled 1-RM. To say that "substantial variability in outcomes was observed in both groups" is an understatement, because the numbers are all over the place. You got one guy losing a ton of fat (-22.1%) on TRF, yet another one gaining a bit (+4.5%). Another one gained a good chunk of muscle (+4.6%), while another one lost som[...]