Are you low carb/high fat as well? If not it makes it a lot easier in my opinion. I did intermittent fasting for most of the 2010s but fell off the wagon for a couple years when I was eating too many carbs and repeatedly failed at getting it going again until I realized I needed to cut my carbs and then it was no problem.
Of course even without changing macros IF is a really good change and sticking with it will make it easier as you go, but LCHF and IF go together really well.
I am trying to recude carbs that's for sure, but I find the timing difficult. With trying to gain muscle I need to eat carbs bit to fascillitate muscle growth. So quick oats with a teaspoon of real maple syrup or honey, some fresh fruits like an apple, orange, banana etc. Rice with veg and a meat for dinner.
My "snack" is usually something like cottage cheese, sliced, salami and or some pickles.
I'm getting there, but it's tough to work full time, raise kids, workout AND maintain hobbies and necessary things like home repair, auto repair, etc. Such is life. But every time I do this and get back on track I get better and better. I think as long as I trend towards progress, then I'm doing fine.
What I've Learned (on youtube) has a bunch of well researched videos. He doesn't go into muscle building per se, but he does go into why you don't have reduced energy and will actually need less oxygen for a given amount of energy if you are in ketosis. Lack of energy is usually the reason given for not being able to put on muscle but that's not the case in practice. But 20% is already low carb, so if it's working keep doing what you're doing.
Are you low carb/high fat as well? If not it makes it a lot easier in my opinion. I did intermittent fasting for most of the 2010s but fell off the wagon for a couple years when I was eating too many carbs and repeatedly failed at getting it going again until I realized I needed to cut my carbs and then it was no problem.
Of course even without changing macros IF is a really good change and sticking with it will make it easier as you go, but LCHF and IF go together really well.
I am trying to recude carbs that's for sure, but I find the timing difficult. With trying to gain muscle I need to eat carbs bit to fascillitate muscle growth. So quick oats with a teaspoon of real maple syrup or honey, some fresh fruits like an apple, orange, banana etc. Rice with veg and a meat for dinner.
My "snack" is usually something like cottage cheese, sliced, salami and or some pickles.
I'm getting there, but it's tough to work full time, raise kids, workout AND maintain hobbies and necessary things like home repair, auto repair, etc. Such is life. But every time I do this and get back on track I get better and better. I think as long as I trend towards progress, then I'm doing fine.
This is outdated info. Even on keto you can put muscle on just as readily.
Do you have any references on hand I could look at for that? I'll look into it myself of course, but anything you could pass along I would appreciate.
I don't see complex carbs as being that much of an issue so long as you keep it down to about 20% or less of your macros.
What I've Learned (on youtube) has a bunch of well researched videos. He doesn't go into muscle building per se, but he does go into why you don't have reduced energy and will actually need less oxygen for a given amount of energy if you are in ketosis. Lack of energy is usually the reason given for not being able to put on muscle but that's not the case in practice. But 20% is already low carb, so if it's working keep doing what you're doing.