“Question …i fasted all day and still wasn’t hungry …should I still eat… I’ve been doing everything you’ve been tweeting about just wasn’t hungry after i drinked some black coffee.”
This is one of those ‘quality problems’ to face while dieting – a complete lack of hunger. A lot of naturally ‘ectomorphic’ guys will fall into this category.
But always remember – it doesn’t last forever. Hunger catches up with everyone eventually, and the longer you allow this to build up, the harder it’s going to hit you in a few days or a weeks time, and then you’ll be in the shit (not to mention the muscle loss).
My advice is to stick to your calorie requirements regardless of how you feel. As long as your bodyweight is going down from week to week and you’re looking better in the mirror, your feelings are largely irrelevant.
“46 years old, 6ft, 12st 5 after coming down from 12st 11. Goal is not to lose weight but gain muscle. I’ve stopped bread and wheat. Eating protein. Start IF 3 weeks ago. Weight trading stayed for last 2 weeks. Goal to add muscle..How do I do this? Don’t want to get lose much more weight as people already commenting that I’ve got too thin!
Your goal with muscle gain is to very slowly gain weight. Any faster than about 2 pounds a month is guaranteed fat gain (unless you’re 18 years old or you’re on gear).
Obviously you need to be lifting intensely, 3-4 times per week. You need to be performing sufficient volume for muscle growth (minimum 8 intense sets per week per body part). You will also need minimum 0.8g per pound of BW in protein, and enough carbs to then put you into a small surplus – always veer on the side of caution with this.
Side note: Be careful who you take advice from on your appearance – I’ve said this before on Twitter (and I’m right) – don’t listen to those who see you on a regular basis. Instead, use your intuition/common sense and judge other people’s reactions who do not know you or see you regularly.
“Hey! I think fasted cardio could be an effective tool to burn off some extra fat. However, I’m worried about potential muscle loss, too. Is this a valid concern, or is muscle loss minimal if the FC is scheduled correctly?”
You’re right, it is effective.
But muscle loss will ultimately come from either:
- Too large an energy deficit
- Too little protein
- Too little training
Get the above three right, and you needn’t concern yourself with fasted cardio being a threat to your muscle mass.