will fasting kill my GainzZz?

[TheChemist]

Hi,

I’ve searched the forum for other posts on the topic, but couldn’t find the answer I’m interested in.

I am around 16% bf, and I want to lose a couple of Kg. I’m curious about trying to fast for 2-3 days and see what it’s like, but I’m worried that this could lead to a loss of lean mass, other than fat. As far as I know, the scientific data seem to support the theory that muscle tends to be preserved in a fasted state (given that it doesn’t protract for too long), but I wanted to make sure that this is actually the case and the studies reporting this are solid.

Just to be clear, I’m not asking whether or not you think that fasting is a better long term approach for fat loss, or if gives any additional benefits in respect to a calorie restricted diet… I’m not talking about intermittent fasting, either… the question is simply this:

Could a 2-3 days fast lead me to lose a significant amount of muscle mass?

… and while we are at it: if the answer is that no, it shouldn’t steal away my hard-earned muscle, what should I do in respect to training during the fasting days? train normally? train, but taking it a little easier? don’t train?

Many thanks.

[Jordan_Feigenbaum]

You will lose lean mass, yes, but to what amount is still present a week later I can’t be sure.

I would probably not train if you’re fasting for 2-3 days. Then again, maybe you should just train and feel like shit so you stop fasting

[TheChemist]

@Jordan_Feigenbaum

You will lose lean mass, yes, but to what amount is still present a week later I can’t be sure.

I would probably not train if you’re fasting for 2-3 days. Then again, maybe you should just train and feel like shit so you stop fasting

Thanks for your answer.

So, if I understood correctly, you mean that after the fast is finished it’s possible to have a sort of rebound effect where you regain part of the muscle mass you had lost in a short time.

Just to clarify: when you say “you will lose lean mass”, are you meaning to say that it’ll be an “additional” muscle loss due to the fact that I am fasting or a “regular” muscle loss, always present when you are in a caloric deficit? In other words, if you lose 3 Kg you cannot expect it to be 100% fat, regardless of the way you did it. What I am trying to understand is: will the lean mass loss be worse if you fast, vs if you simply restrict your calories?

[Jordan_Feigenbaum]

@TheChemist

Thanks for your answer.

So, if I understood correctly, you mean that after the fast is finished it’s possible to have a sort of rebound effect where you regain part of the muscle mass you had lost in a short time.

It depends, but that is a possibility.

@TheChemist

Just to clarify: when you say “you will lose lean mass”, are you meaning to say that it’ll be an “additional” muscle loss due to the fact that I am fasting or a “regular” muscle loss, always present when you are in a caloric deficit?

Yes.

@TheChemist

In other words, if you lose 3 Kg you cannot expect it to be 100% fat, regardless of the way you did it. What I am trying to understand is: will the lean mass loss be worse if you fast, vs if you simply restrict your calories?

Yes, it will likely be worse.

[TheChemist]

thank you!

[JordanW]

I did a three day fast a month ago for health benefits (check it) I’m sure it was good for me, but it took me a week to get back up to eating the same amounts. In addition, energy levels were really bad and the thought of lifting a 5 pound weight was daunting.