“Hi I have been following you from quite some time Great stuff and inspiration I get everyday I would say I have a small query If I am having an exercise session in between the intermittent fasting, can I take the protein shake or I shouldn’t. I have a great confusion regarding this. Even if I protein shake does it mean I broke the fasting?”
The simple answer to this is that yes, the protein shake will indeed break your fast.
There has been a myth circulating around the Bodybuilding ‘sphere’ for years, claiming that you must eat a post-workout meal immediately after training, otherwise your muscle will all evaporate and your training session will be rendered a complete waste of time.
The only time you need immediate post-workout calories is if you need rapid glycogen replenishment for your second training session of that very same day.
Otherwise, it’s nonsense.
Just focus on getting your total calorie intake correct, and your total protein intake correct, for the 24 hour period.
That’s all that matters, and I certainly wouldn’t be sacrificing all of the fat loss benefits of IF for immediate post-workout food if you don’t even need it.
“Hey mate, I appreciate all the free advice you give. The intermittent fasting had been a game changer. But a plateau at -35 pounds and after starting the fasting system I’m now at -60 pounds. Quick question if you care to answer: where do you stand on nuts as a regular part of your diet?”
Nuts are not going to be the best choice of snack if you want to stay full on a diet, and trust me, you DO want to stay as full as humanly possible on a diet.
The biggest problem with being hungry on a diet is the fact that you’re WAAAY more likely to mess the diet up at a later date, as willpower is always finite.
Then the secondary problems are that, assuming you don’t mess up the diet and you’re a complete robot, you will have higher stress levels, worsened sleep, and will therefore lose muscle mass.
You only have so many calories to eat per day in a calorie deficit, so you’d be better off replacing 500 calories worth of nuts (this includes unsalted stuff like almonds) with 500 calories of meat, veggies, fruit and anything higher protein.
You will be fuller for longer and you’ll have less problems.
“Hey man – quick question I love the intermittent fasting idea, and calorie deficit and the idea of being a little hungry but at times when I’m hungry I can find it hard to concentrate, almost a bit dazed / dizzy coffee helps but not entirely. Would you have a fruit snack at that point?”
The biggest thing as always, is the size of the calorie deficit. If it’s too large, you’ll be light-headed at times no matter what you do.
But there’s a few pointers here (other than make sure your deficit isn’t larger than 15% or so):
1. Make sure ALL of your food at meal #2 is ‘clean’ – high protein, lots of veggies and slow digesting carbs
2. Make sure your sodium (salt) isn’t too low (yes, this ties in with point number one) – and if you’re eating brown rice or potatoes at meal #2, you could always add a little extra salt
3. Make sure you’re getting enough sleep
4. Reduce alcohol intake, or eliminate it Failing the above, I would bring the fruit snack forward by 1-2 hours if it is still a problem.
However, this is the last line of defence, and I would address the above issues first.