“Do you not feel as though you need to put on some fat to get stronger to build mass? Or is it possible to be at a deficit and use meal timing + high protein to get stronger??
Awesome content btw keep it up!”
It depends.
Specifically, it depends on where you are in your training career. If you’re brand new for example, then you can actually lose fat whilst gaining mass and getting stronger.
If you’re in a solid strength training program, then this is more than possible, and happens all the time.
But what about if you’re relatively experienced and have been lifting for well over 1 year, consistently?
In that case, you are going to need to gain at least a little bit of fat in order to gain muscle as a natural. The idea is that you keep this amount relatively small, and cut it off every 4-6 months or so. This is exactly what I designed the Warrior Program to do.
So yes once you’re more experienced, muscle gains are simply a lot harder to come by, and your body needs a little more ‘persuasion’ to keep growing to this not-so-new stimulus (in the form of a calorie surplus, and a little fat gain).
But you’ll lose it quickly enough later on, so don’t worry.
“I apologize in advance if I’m imposing on you. I follow you and see your recent posts. I am struggling with uncontrollable craving for sweets and salt. I am weak and succumb to the cravings then feel like shit for being weak and caving. Then spiral only to repeat. Feel like such a pussy.”
Firstly, yes you do need to stop being a pussy, there’s no way around this. One of the best ways is to re-connect with your ‘why’. Specifically:
- Why are you seeking to lose fat/improve your appearance/health?
- What is currently causing you problems in your life?
- What could potentially happen in the future if you don’t sort yourself out and stop being a pussy?
Really sit and think about the answers to these questions. Grab a pen and paper, and write out several answers to each question. Sit there and feel the pain.
Secondly, you need to approach this methodically (once your mind is in the right place). If it’s an uncontrollable craving, you need to cut that shit out cold turkey. It will not be easy. But it will get easier once you’ve gone a week or so with minimal distractions and temptations.
You may fail once or twice.
DO NOT give up.
Keep eliminating sugar and salt – keep it out of your mouth. Keep it out of your house/flat/whatever. Don’t go anywhere near any nice smelling restaurants for a while. Stay away from social events/parties for a while.
Take this very seriously, because it is serious.
And NEVER give up.
“Do you think IF itself causes you to lose weight? Or is it the closed window reducing calorie overall? Is it ok to eat light and not IF on normal days but days you know you are going out to eat and will have drinks to fast those days?”
If you’re losing fat, then you’re in a deficit, and ultimately it’s the calorie deficit that’s causing your fat loss.
Without a calorie deficit, there is no fat loss – it’s physically impossible.
But like a lot of ‘calories don’t matter’ guys will argue (and I agree with this point specifically); certain things simply make achieving a calorie deficit easier, especially over the long-term.
Things like:
- Intermittent Fasting
- Staying away from breakfast (and having most calories later)
- High protein
- High fiber
- Coffee
- Solid, chewy calories (not liquid)
- Etc.
So no ONE THING causes fat loss on its’ own – you must be in a calorie deficit to achieve that. But you could argue that if you are losing fat, then 80%, or 50%, or 30% of the reason comes down to IF. You don’t really know that number, nor do I.
Either way, keep fasting.
In regards to the second part of your question, NO!
You need to be fasting every day, not changing stuff up all the time, or using IF as a crutch to minimise your fuck-ups. It’s a lifestyle, not a magic trick.
Think long-term, not immediate-term.