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  • Posted On: 02-12-18, 12:28 pm (EST) #1

    Training before breakfast

    February 12, 2018, 12:28 pm

    Hi,

    I was bulking for last 6 months and I decided to lose fat. I know most of the principles but one question bothers me.
    I switched from PPL to Fat Loss Home program and performed it a couple of times before breakfast.

    The question is - Can I preserve my muscles this way?
    I consume around 1.2g-1.5g protein per lean pound, I'm also on a slight calorie deficit. Trying to maintain about 250-500 kcal deficit.

    However, the first thing in the morning is my workout. Will it affect my current gainz? I know I will lose some anyway, but I would like to preserve as much as possible. My glycogen level is probably lower due to fewer carbs intake and deficit means, I don't provide enough food for my muscles to grow. However, I read somewhere that BCAA and weight training are creating hormones responsible for guarding the muscles, which forces a body to burn fat instead.

    So... what happens if I do my training before I eat anything?
    Guide me :)

  • Posted On: 02-12-18, 10:12 pm (EST) #2

    Training before breakfast

    February 12, 2018, 10:12 pm
    Posted by: Fenistoteles

    Hi,

    I was bulking for last 6 months and I decided to lose fat. I know most of the principles but one question bothers me.
    I switched from PPL to Fat Loss Home program and performed it a couple of times before breakfast.

    The question is - Can I preserve my muscles this way?
    I consume around 1.2g-1.5g protein per lean pound, I'm also on a slight calorie deficit. Trying to maintain about 250-500 kcal deficit.

    However, the first thing in the morning is my workout. Will it affect my current gainz? I know I will lose some anyway, but I would like to preserve as much as possible. My glycogen level is probably lower due to fewer carbs intake and deficit means, I don't provide enough food for my muscles to grow. However, I read somewhere that BCAA and weight training are creating hormones responsible for guarding the muscles, which forces a body to burn fat instead.

    So... what happens if I do my training before I eat anything?
    Guide me :)

    Fasted training, when done correctly, will preserve muscle and burn body fat. You are correct in your realization that there will be some minor loss in size - something being natural can't totally prevent.

     

    The key is to ensure your protein levels stay consistent and you don't go below a 500 calorie deficit. You still need to train as hard and/or lift as heavy as you can to signal your brain that muscle tissue is still needed. When you train fasted, the primary hormone in your blood is growth hormone. As you have no glucose in your blood and therefore little insulin present, growth hormone signals the fat cells in your body to release their fatty acids to be used as energy. It also signals the body to preserve muscle tissue.

     

    Taking BCAAs in a fasted state is controversial: Some studies show they sacrifice themselves as fuel when training and further protect muscle. Some studies show little to no effect and since BCAAs trigger an insulin response they actually can break your fast. I personally do daily fasting (Intermittent Fasting) and I have trained fasted - both in the morning and after a 24 hour fast. I have used and not used BCAAs when training. Quite frankly, I saw and felt no difference. I definitely had a lot of energy because fat is more calorically dense than glycogen and I had some good workouts. I don't do it all the time though and rely on my daily 16 hour fasts to keep me lean.

     

    John

  • Posted On: 02-13-18, 4:25 am (EST) #3

    Training before breakfast

    February 13, 2018, 4:25 am
    Posted by: jmboiardi

    Fasted training, when done correctly, will preserve muscle and burn body fat. You are correct in your realization that there will be some minor loss in size - something being natural can't totally prevent.

     

    The key is to ensure your protein levels stay consistent and you don't go below a 500 calorie deficit. You still need to train as hard and/or lift as heavy as you can to signal your brain that muscle tissue is still needed. When you train fasted, the primary hormone in your blood is growth hormone. As you have no glucose in your blood and therefore little insulin present, growth hormone signals the fat cells in your body to release their fatty acids to be used as energy. It also signals the body to preserve muscle tissue.

     

    Taking BCAAs in a fasted state is controversial: Some studies show they sacrifice themselves as fuel when training and further protect muscle. Some studies show little to no effect and since BCAAs trigger an insulin response they actually can break your fast. I personally do daily fasting (Intermittent Fasting) and I have trained fasted - both in the morning and after a 24 hour fast. I have used and not used BCAAs when training. Quite frankly, I saw and felt no difference. I definitely had a lot of energy because fat is more calorically dense than glycogen and I had some good workouts. I don't do it all the time though and rely on my daily 16 hour fasts to keep me lean.

     

    John

    Thank you John!

  • Posted On: 02-13-18, 6:55 pm (EST) #4

    Training before breakfast

    February 13, 2018, 6:55 pm
    Posted by: Fenistoteles

    Hi,

    I was bulking for last 6 months and I decided to lose fat. I know most of the principles but one question bothers me.
    I switched from PPL to Fat Loss Home program and performed it a couple of times before breakfast.

    The question is - Can I preserve my muscles this way?
    I consume around 1.2g-1.5g protein per lean pound, I'm also on a slight calorie deficit. Trying to maintain about 250-500 kcal deficit.

    However, the first thing in the morning is my workout. Will it affect my current gainz? I know I will lose some anyway, but I would like to preserve as much as possible. My glycogen level is probably lower due to fewer carbs intake and deficit means, I don't provide enough food for my muscles to grow. However, I read somewhere that BCAA and weight training are creating hormones responsible for guarding the muscles, which forces a body to burn fat instead.

    So... what happens if I do my training before I eat anything?
    Guide me :)

    I train fasted just because of my work schedule and having to take care of my son. I wake up at 4:30 a.m., immediately down my preworkout, and head to my garage gym to start my warm-ups. At first I had issues with energy, and probably could have gotten a much better workout in if I had the time to do it after being awake for a few hours. But now on weekends I sometimes workout in the afternoons after being awake and eating, and find those workouts to be a little off. Either my body adapted to the morning workouts, or I just did mentally. I wouldn't worry about it affecting your gains as long as you're putting in the maximum effort. Otherwise it's just one of those small details, and probably won't affect your gains all that much. There's also something very satisfying about getting your intense workout in before most people are even awake, it really gets you ready to kick ass the rest of the day.

  • Posted On: 02-14-18, 4:34 am (EST) #5

    Training before breakfast

    February 14, 2018, 4:34 am
    Posted by: Fenistoteles

    Hi,

    I was bulking for last 6 months and I decided to lose fat. I know most of the principles but one question bothers me.
    I switched from PPL to Fat Loss Home program and performed it a couple of times before breakfast.

    The question is - Can I preserve my muscles this way?
    I consume around 1.2g-1.5g protein per lean pound, I'm also on a slight calorie deficit. Trying to maintain about 250-500 kcal deficit.

    However, the first thing in the morning is my workout. Will it affect my current gainz? I know I will lose some anyway, but I would like to preserve as much as possible. My glycogen level is probably lower due to fewer carbs intake and deficit means, I don't provide enough food for my muscles to grow. However, I read somewhere that BCAA and weight training are creating hormones responsible for guarding the muscles, which forces a body to burn fat instead.

    So... what happens if I do my training before I eat anything?
    Guide me :)

    John and Johnny are both right. Plain and simple it doesn't really matter. What matters is your total deficit and probably your protein intake as well, as to how much muscle mass you will lose.

     

    BCAAs are kind of for personal preference. I would say you can train without them because you're doing a fat loss routine fasted. If you were doing a muscle building workout fasted, I might suggest them then. But while doing the home workouts, no worries if you have it or not really. If you have some BCAAs by all means use them, if not, it's probably not going to be a make or break situation.

     

    Sounds like your deficit and protein intake are on track so you will be OK!

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