Hey, what's up, John Sonmez from simpleprogrammer.com.
Today I have a fitness question for you.
That's right.
Do some fitness questions on this channel.
This question is about morning training and fasting until evening and this is from Krzysztof.
He says it's Polish Chris.
I probably could have figured that one out.
Question: "I'm wondering if the big gap in time between morning training and first
meal isn't bad for building muscles?
In most articles I've read about IF," that's intermittent fasting.
"Training is placed in the eating window or just before it/after it.
In our case it looks like it's not "clean IF."
Also, the most supplements – creatine, proteins, fat burnerns often needs to be taken many
times a day after meals.
How to solve this equation: Morning training, supplements and one meal a day at evening?
What about the "golden hour" after training?"
What he's talking about with the golden hour is that essentially after training—after
lifting you've got this window of opportunity to consume some protein and some carbs and
increase your protein synthesis, muscle growth.
There are a couple of things here Krzysztof.
I'll say first of all I'm not doing morning training anymore.
Maybe I did—I did this video—if you're wondering what I do do I have a video on how
I fast until 5 everyday.
I basically eat one meal a day.
I still do.
I've been doing that for 2-1/2 years now.
Mostly.
I've had a few breaks from that, but mostly been consistent for 2-1/2 years.
Now, I was doing AM training, training in the morning.
Now I train from 3 to 5 everyday.
Everyday—like today at 3:00 I'm going to go and run for 10 miles.
Tomorrow at 3:00 I'm going to go and lift for 2 hours.
That's how I roll.
The reason why I did that is partially because of what you're saying in your question here
is that I wanted to optimize that golden hour and I wanted to make sure that I was getting
the maximum benefit.
I had problems training in the morning, I said, well, okay, I can take some BCAAS, some
people say to do that or I can take some HMB or something and maybe that will make it so
that I don't have muscle loss in between the time that I eat and that whole span.
If I train early in the morning and I'm not going to eat until 5, okay, you can see
how that could be a problem in that case.
Or I would take a protein shake afterwards and then fast the rest of the day.
I just felt like I wasn't doing the optimal thing.
What I'm doing now is what I feel is optimal which is I'm doing the fasting until 5:00
but I'm doing my workout from 3 to 5 and so I'm eating right after.
For running I don't think it matters as much, but for lifting it does.
The reason why it matters for lifting and sort of the strategy behind what I'm doing
here is that what I want to do is I want the fasting to make me insulin sensitive.
I want to—I'm not going to actually enter a ketogenic spot, but I'm basically going
to deplete a lot of muscle glycogen when I'm doing my long cardio, my 10-mile runs and
when I'm lifting all in this fasted state and then the idea is that I'm going to replenish
that right after the lift eating some carbs and some protein and I'm going to be—my
body is going to preferentially use the carbohydrates that are coming in for replenishing glucose
and building muscle.
At least that's the idea and so far it has worked pretty well for me.
That's kind of my idea behind that.
Now, if you have to do AM workouts there are a couple of options for you.
One of them is—well, I'll give you 3 options.
One of them is to take HMB or BCAAS.
I used to do BCAAS but I found that HMB has a little bit more science behind it to prove
that it's good for preserving muscle.
You can take that about half an hour before your AM workout and that's probably going
to help you.
I take HMB before my workouts even in the evening because I think that it's beneficial
for decreasing protein breakdown.
If you gain muscle it happens because your protein synthesis is greater than your protein
breakdown.
You can either increase protein synthesis or you can decrease protein breakdown or you
could do both which is what I try to do.
That's one option is you could do that and then you do your fast and 5:00 you eat and
you're not going to get that golden hour benefit, but you should still get the benefits
of the fasting.
The second option would be to just use that golden hour and just have a protein shake
with some carbohydrates.
I usually put some Gatorade in there right after the AM workout and that's probably
going to give you that benefit.
You're just not going to have as long of a fasting window because you could do that
in the AM and then you could fast until 5:00 and still "eat one meal a day" and you're
probably going to benefit mostly from the calorie deficit there but not the extended
fasting, so you're not probably going to see the increased levels of HDH that you do
in extended fast.
The third option if you want to keep that morning workout is to eat your one meal a
day in the morning after your workout.
Now this is going to be pretty inconvenient.
I've tried this.
It's harder to go to sleep at night hungry than it is to get through the day hungry,
in my opinion, but I'm sure you can adapt to it.
It's a little bit harder socially to not be able to eat dinner and to only be able
to eat breakfast.
But, you know what, breakfast is pretty fuckin' great.
I like breakfast.
Especially, you know, you could go workout and you could eat some doughnuts afterwards
or some waffles or pancakes.
That's pretty cool.
There's a benefit there.
It depends on your lifestyle and what you can do and how serious you are about this.
I am putting out a program.
I know I say this a lot, but I am working on a program.
I'm still working on some aspects of it and I've still got a lot of things in my
queue for work to get done, but I will be putting out—I know a lot of you are asking.
You're like, "John, can you give me just a spreadsheet with what your lifts are, what
your workout is, what your diet regimen is."
I'm giogn to put it all into a program.
I'm going to have a video, I'm going to have everything and I'm going to sell it.
It's not going to be too expensive though.
I'll cover all that stuff and all the science behind this.
I get into a little bit of the detail here, but there's a huge amount of science to
what I'm doing, what supplements I'm taking and why I'm doing this to sort of optimize
this.
My results have been pretty phenomenal.
I mean some of you have been watching my videos over time and I've done some experiments
where obviously I'm carrying a little bit more weight right now or a little bit more
fat because I was doing an experiment again and I'm still doing one now.
I'm always kind of perfecting this, but essentially what I'm doing now is fasting
until 5 everyday and I'm doing what would be—some people call it carb back loading
or carb cycling and that so far has been the most effective thing that I've done.
Great question Krzysztof, I think that this is a struggle for a lot of people that try
to do intermittent fasting with the AM workouts.
My preference is just to push it, to do it.
Again, I'll give one more option here.
This is what I would say for most people that work a 9 to 5 job is just after work go hit
the gym and go do your workout and then eat at 7:00 at night and that's going to get
you the biggest benefit in my opinion.
Although the only downside is that you might be tired after work.
That's why I say don't drive home, drive straight to the gym because then you can't
be too lazy then you have to go.
If you like this video, if you want more videos on fitness, programming, philosophy, career,
life, all that stuff, click the subscribe button below.
If you have a question for me about any of those topics you can email me at john@simpleprogrammer.com
and I'll talk to you next time.
Take care.
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