Intermittent fasting and keto, post workout meal?

[KyoDivine]

Hey guys, I've been on the keto for about 3-4 month now.
I'm about 6'3 in height, male, 27 years old.
Started at 240+ pounds (bodyfat over or around 30%), currently just a bit under 220.
I do weight training (full-body workout including bench deadlifts etc. at least 3x a week, I try to go every other day)
Due to my schedule and my gym buddy's schedule, I go to gym very late at night.
Recently I'm trying to add intermittent fasting into my routine to see if the results would be better.
With my current eating habits, it would mean that my last meal would be about 3-4 hours before my workout, is this OK? and not eating anything after the workout, I tried to do some research and the opinions seems to be mixed. Or should I just change my schedule so that my last meal is after my workout? My primary goal is fat loss.
Thanks in advance

[Mrpb]

IF is just a convenience thing, it has no effect on fat loss.

If you want to do IF go ahead, it's not optimal for muscle gain though.

[WeirdThreadGuy]

Imo IF is A LOT more than convenient. It's a hormonal boost AND reducer in every way needed to support fat lose. Use it wisely.

[rippedsurfer]

IF is just a convenience thing, it has no effect on fat loss.

If you want to do IF go ahead, it's not optimal for muscle gain though.

IF is one hell of an effective fat loss mechanism. There's plenty of science that shows that IF optimizes metabolic processes and hormone levels, which naturally leads to fat loss especially when combined with the fact that most people naturally do drop their caloric intake as a result of a shorter eating window.

I have incredible success with IF, my caloric intake has doubled without fat gain as a result of it. Even though I am in my 50's, IF has restored my metabolism to what it was when I was in my 20's. I can literally eat whatever I want without a getting fat penalty and I get to keep my shredded look.

Now to answer KyoDivine's question, I don't think you picked an optimal eating window to maximize your fat loss benefits. The best time to workout is right at the close of your fasting window. That's when you can leverage keto for aerobic and carb load for anaerobic muscle activity. (Anaerobic muscle activity ONLY occurs with glycogen.) The best time to refuel with the maximum metabolic benefit is in the evening. So an ideal eating window is something like 12pm-8pm or 10am-6pm, with a workout in the Morning either before breaking fast or right after breaking fast with a pre-workout protein shake.

[Mrpb]

Imo IF is A LOT more than convenient. It's a hormonal boost AND reducer in every way needed to support fat lose. Use it wisely.

Well having opinions is cool. I'm just talking about science. And it actually reduces testosterone levels.

IF is one hell of an effective fat loss mechanism. There's plenty of science that shows that IF optimizes metabolic processes and hormone levels, which naturally leads to fat loss especially when combined with the fact that most people naturally do drop their caloric intake as a result of a shorter eating window.

The only way IF will make you lose fat is if you eat less calories than you expend. And IF actually reduces testosterone levels.

If you're more into exchanging anecdotes, that's fine of course. I'm answering questions based on scientific information.

[seanb1979]

Well having opinions is cool. I'm just talking about science. And it actually reduces testosterone levels.


The only way IF will make you lose fat is if you eat less calories than you expend. And IF actually reduces testosterone levels.

If you're more into exchanging anecdotes, that's fine of course. I'm answering questions based on scientific information.

lolwat?

https://www.anabolicmen.com/intermit...-testosterone/

Opposite of everything I have read. I've strictly controlled calories at 2500 and would gain fat using a traditional schedule and then would lose that same fat when I went back on IF at the same calories