Been very busy lately doing personal consultations, thus the lack of any updates since 12/7. There really is a limit to how much you can spend talking, writing and thinking about nutrition. Lately, I’ve felt a bit burnt out on that part.

However, The Leangains FAQ should be up this week if I get my ass in gear, so keep checking in for that one. In this FAQ I’ll answer the most common questions I get about Intermittent Fasting. For example “will I burn muscle during the fast”, “will I go into starvation mode if I don’t eat every 3rd hour” and so forth. Sometimes I just wan’t to smack people so bad. You guys have no idea.

Anyway, here goes a little something from the gym.

I guess all I needed was chalk. Even had one or two more reps in me.

590 lbs (265 kg) x 3 deadlift

3x bw would be a breeze right now, so new goal is 300 kg (665 lbs) or at least 3xbw for 3 reps. We’ll see.

Now for something else.

Fasted State Workouts

Lately I have been doing my workouts in the fasted state, compared to before where I was usually having a pre-workout meal. I have noticed no adverse effects whatsoever. For example, one might assume energy would be affected for the worse, but this has proven not to be the case with me. Granted, my workouts are low volume and high intensity: 2 or 3 sets for compound movements, with a rep range of 3-5 reps, being less demanding in terms of enery expenditure and glycogen depletion than a typical bodybuilding routine (multiple sets of 8-10 reps for example). I find this interesting and I may have to change (or provide alternatives/guidelines for the fasted workout and post workout feeding window) my stance on the default rec pre-workout meal in the Leangains protocol.

I wan’t people to send me their experience with fasted state workouts to martinberkhan@gmail.com (only if you currently are doing some form of Intermittent Fasting). I only wan’t feedback on this topic if your fasting period is at least 14 hours.

Please give information within the right context, i.e

  1. how long is your fast (I take it you would have your first meal post-workout)?
  2. how does your workout look in terms of volume (total workload in terms of sets and reps)?
  3. overall, do you perform better or worse on an empty stomach vs having a pre-workout meal?