Jim Stoppani On Intermittent Fasting for Muscle Gains

Jim Stoppani breaks down why he made the change to intermittent fasting and how it affected his muscle gains.
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If you've ever wondered if intermittent fasting is right for you, check out these great health and fitness benefits that show just how effective fasting can be to help you reach your goals!
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[@KOTJ412]

I did IF for a month & 3 years later I’m still at it. Muscle gains & fat loss along with a clearer mind. Also, gained more energy. Best of all is IF does save you time & money.

[@srirachacola6579]

Were you able to build muscle while Intermittent Fasting? I wanna lose fat and build muscle at the same time so I'm having second thoughts on if I wanna stay eating 3 meals a day.

[@MOTM1234]

Do you work out fasted and if so, do you not eat/drink something post workout?

[@notoriousmma8337]

If im a skinny fat, does intermittent fasting helps me to get lean and at the same time with muscles with weight training?

[@bvrrett]

@@notoriousmma8337 yes

[@nutech1810]

Hasn't saved me money, but does save time. I'm a bodybuilder, & still need to meet my macros regardless. Unsure how you're saving $$, unless you're not meeting your macros

[@Jeff-ne1lh]

I'm currently training in a fasted state....the weight loss is incredible and I feel better than I've felt in a decade.

[@jeffk8359]

Same here At 56 yearss old I hold my own with the young bucks and am 4 weeks from show ready at 211 lbs at 5 foot 7 Stick with it.... I love it as well

[@BenjiClips614]

Intermittent fasting really works for me because go to sleep and wake up feeling light and looking thinner when I wake up and that makes my muscles look more lean and ripped. I hope everyone is doing well and looking great 💪

[@TheHumanBodyTalk]

💯💯💯💯

[@TeKStaTuS]

I started IF 3 months ago. i was 240lbs, This weekend I hit 198.4 lbs. I currently follow a 18/6 ratio (18 hours fasted with water only/ 6 hours of eating) and I eat ANYTHING i feel like. Including drinking a beer with lunch and eating a piece of candy here and there ( love frozen Reeces cups). I've also been doing fasted workouts at roughly 13 hours into my fast. I don't break fast immediately after my workout just because of timing purposes. That being said, i've had massive digestive problems my entire life, until now. IF has given me significant changes to my overall heath ( digestive, cognitive, sleeping, energy). If i had to highlight one specific thing about incorporating IF into your life it would be the freedom that comes with it. This is a "diet" that is easy to stick to because it's not about the food your eat, just WHEN you eat. You can live your life with the meals you want and not scramble around calculating macros and looking for food that fall into your plan. Live your life and control your hunger. dont let food control you and you can start making major changes to your heath. Hope people are encouraged to make this change, congratulations to those that do.

[@bodybuildingcom]

Wow congrats on the weight loss!! Definitely puts things in perspective for other people who are thinking about doing IF, thank you so much for sharing your story!

[@andrewmorris9499]

That's awesome for you and congrats on the weight loss. I'm curious to try this. I am not really overweight but I have fallen off the fitness/working out horse. I have gotten back on the last two months and yet, I still get bloated a lot of the time. I've always had a hard time processing food. Was this a part of your problem before starting IF? I'd try anything to get rid of this bloated feeling. And I am not training to gain mass, I just want to tighten up what I have.

[@linw3407]

Congrats! So you didn't count calories at all? Did you change your eating habits at all? I've tried OMAD twice now (I've been doing 16/8 for over a year now) and the first time I dropped 15 pounds in a couple months or so. This time, it's been a month and I've been stalled since day one. The difference is that the first time I tracked my calories and my macros (high fat/protein, low carb, with huge "free-feed" on the weekend). This time around, I only roughly track my calories but more clean overall (was never into soda, way less fast food, stopped with work snacking which is my biggest crutch i.e. chocolate almonds/etc). I drink a few cups of black coffee throughout my fast... I'm also lifting weights and running distance with my dog this second time around. Didn't work out at all my first time. Should also be noted that I actually felt pretty filled out the first time I was on OMAD. Just trying to figure out why I'm stalled. My only guess is that I'm putting a little muscle back on. I was lifting regularly a few years back and had decent muscle mass and then got hurt (pulled my groin and shredded my big toe joint on some ice and took forever to heal).

[@IDWIE]

Do you do IF every day or every other day?

[@johnvictorengland7703]

No. Sugar is poison.

[@f1loyal]

You do NOT need to train in the fed state! I’ve been IF’ing for 10 years. I’ll be 60 this October and still squat 495 every week completely fasted and then break my fast after my workout. Trust me. My performance used to suffer when I insisted on training in the “fed” state like this guy advocates. The body will have everything it needs if you’ve taken care of your macros after your last workout. To each their own.

[@DepressedLemur9]

What type of food do you usually consume right after a workout? That's the one thing i'm very confused about.

[@Badkhela]

I wouldnt be able to have the energy to last an hr in the gym training fasted but i wonder if i need to get used it but i doubt that for me. I think it depends on the individual. Some people can train fasted, some cant.

[@mr0iceman66]

Savage

[@treebeard9352]

Hey dude are you on gear?

[@squatch570]

@@Badkhela So you've written it off without even trying it. There's some objective reasoning and positive attitude!

[@silkhead44]

I've done 16:8 for over a year now...at 55 I feel like a new man

[@gauravr168]

How many times a week?

[@goldo1107]

@@gauravr168 everyday my guy...every day. If youre going to IF you have to shoot for everyday as close to 16 or more as possible but its not tge end of the world if you can only fast for 12 hours in the weekends.

[@moose5790]

I'm in my 7th week and also 55 ,I can't believe how easy it is at the very least It has stopped by sugar cravings at night .I do the 16/8 it suits me :)

[@richardlawson6787]

@@goldo1107 why have an eight hour eating window...I have a fifteen minutes eating window per day...that's how long it takes me to eat my one meal then it's 23 hours and 45 mins fasting

[@Jackmerius_Tacktheritrix5733]

I train fasted every day and I haven’t lost any strength.

[@rogerschwarzinger7491]

Are you doing Keto as well? Or just regular eating and also are you in a caloric surplus to build muscle? Or just eating at a maintainance everyday? Just wondering because your response might help me! Lol

[@daanvandoesburg9230]

@@rogerschwarzinger7491 I am fasting every day while also not losing strength or muscle mass. I am in a calorie deficit of 500 average.

[@rogerschwarzinger7491]

@@daanvandoesburg9230 Ahh okay I see nice, but are you also doing the Ketogenic Diet as well? Or are you Carb back loading during your fasting days? I think that would be probably what you are doing, am I right? Lol

[@customisedfitness]

@@daanvandoesburg9230 exactly the same here...No strength loss or muscle loss JUST fat loss!the problem has been that drug using bodybuilding mingled with general fitness and the magazines spread a lot if myths that are pretty much useless/inefficient for natural guys who just want to look great!it's very easy overeat in the long term with eating 6/8 meals per day as z natural No matter how fast your metabolism is!

[@bodybuildingcom]

Glad you're keeping your strength!

[@legolas0029]

23 benefits of intermittent Fasting 1. Save lots of money 2. Saves lots of time 3. Improves digestion 4. Improves immunity 5. Massive autophagy 6. Live longer 7. No hunger 8. No more cravings 9. Better skin 10. Increased energy 11. Increased mood 12. Increased cognitive function 13. Decreased inflammation 14. Decreased blood pressure 15. Decreased heart disease 16. Decreased dementia 17. Decrease in risk of diabetes and insulin resistance 18. Decrease in getting a fatty liver 19. Turning your body into a fat burning machine (esp. losing belly fat) 20. Helps discipline 21. Improves your muscles 22. Fixes a slow metabolism 23. Mental clarity. Stop eating every 3 hours, your insulin levels will be high all the time.

[@bodybuildingcom]

Thank you for sharing!! All amazing benefits 💪👍

[@JobBouwman]

Drawbacks of IF: you constantly want to list all the benefits even to those who aren't interested.

[@westfieldartworks8188]

You make some very good points. I did IT for 6 weeks. It was easy to do. I may go back to it. I feel I got a lot of benefits from it and my performance in the gym was excellent. The only downside I found is that I didn't burn as much fat as I thought I would. I only lost about 2 lbs. of fat in 6 weeks. Kind of a bummer....but I'm going to try it again and increase my daily calorie burn by increasing my walking times. Thanks for your post Iegolas0029.

[@cheefussmith9380]

Job Bouwman he’s listing the benefits of intermittent fasting on a video about intermittent fasting. It stands to reason the vast majority of people who read his comment clicked on the video and did so because they are in fact interested in intermittent fasting.

[@JobBouwman]

@@cheefussmith9380 I was joking man. I'm doing IF as well, and I seem to be propagating this myself to random strangers. It's funny how a good, relatively unknown protocol makes you an evangelist.

[@ciepularys]

I work out only fasted. I have more strength. I have been in IF for a year now, lost over 60 pounds of fat.

[@joncell7582]

ciepularys how many meals you eat ?

[@ciepularys]

@@joncell7582 light breakfast, big dinner, small supper. A lot of veggies and lean protein from meat, dairy and eggs. Once a week i have a pizza :) and i try to push my workouts very hard

[@joncell7582]

ciepularys hmm okay you should start doing two now for more fat burning am currently doing OMAD I def see a difference and I train before eating 🍽

[@ciepularys]

@@joncell7582 i dont really have much more fat to burn i guess. I will stick to 3 meals for few more weeks and see how it goes. Thanks

[@MrOasis316]

ciepularys you you eat rice bread and potatoes? I can’t imagine not eating them lol

[@thebreakroompodcast5161]

I vote for Jim on the JRE

[@cadencenova9936]

Yassss

[@ultrahighgain412]

Yes. Definitely.

[@krizo3]

I've been fasting for 16 hours, doing cardio, eating what I like within an 8 hour window, repeat for 4 days per week for about 3 months now consistently. I've dropped four belt holes in terms of my stomach and yet I weigh about four pounds more than when I started (I feel more strong/muscular, but it may just be the extra definition from fat loss?). I totally advocate this!

[@bodybuildingcom]

That's awesome! We're super stoked for your progress!

[@krizo3]

@@bodybuildingcom Thanks. Your website and forums have been very helpful to my health and fitness endeavours over the years - keep it up!

[@bodybuildingcom]

That is so awesome to hear!!

[@samhowl1152]

@@krizo3 quit half assing shit. Either do it everyday or give up.

[@krizo3]

@@samhowl1152 na.

[@joeyv4362]

Wow Jim stoppani has really turned his life around since leaving the yakuza

[@anelemsimang5692]

🤣🤣🤣

[@andr3ignacio]

I have been doing IF since June/July and it's the best decision of my life. I do 0 exercise (walk the dog) and I have lost 20 kg (40 pounds). Almost hitting 15% body fat. Never going back hahaha

[@mikro9280]

André I. You can do that with counting calories too lol . At the end of the day it’s the same real simple math , calories deficit

[@DarkoFitCoach]

@@mikro9280 no its not. i eat 3200 cals, 5 meals a day, no fat loss. now if, same 3200 cals, 1-2 meals a day in span of 3-4hrs, huge fatloss and tons of other benefits.

[@mikro9280]

bustinasscoach no , is not . Your body is burning calories as the same level , if you eat 1600 at once you have energy for some good hours . If you eat 400 at a meal , you gonna have energy for small amount of time . Of course , it’s really hard to really count calories and to be 100% precise , but the math is same . But whatever makes you happy and works for you

[@DarkoFitCoach]

@@mikro9280 pls listen and read books written by jason fung, intermittend fasting has huge benefits even if you are eating the exact same foods and calories (studies prove this) as another person who is eating it in say 4-5 meals throughout the day. huge differences in results, bodyfat, muscle loss, autophagy, bloodpressure, insulin levels, etc

[@bestopinion9257]

@@DarkoFitCoach Because you can't absorb all in one meal, lol

[@randyclarke1879]

very cool - I have been doing 16 hour fasting for 4 months now and completely agree - so strange I'm not hungry at all - Jim is so spot on

[@Still-Sitting]

How dare they break the food pyramid logic?! You need 11 servings of pasta every day for health

[@davidjd123]

we all know some Italian man that owns a pasta company snuck into the FDA headquarters when creating the food pyramid.

[@me5o]

Nice straw man. Maybe take a look at the actual guidelines instead of making shit up?

[@johndim11]

@@me5o ease up asshole.

[@me5o]

@@johndim11 Boo hoo, someone won't let me lie without saying something. What an asshole! LOL, get a life.

[@JustTooTactical]

@@me5o yall really starting shit on youtube lmao yikes

[@BreathEmpowerment]

I love the blood sugar and alcoholics analogy. I had blood sugar issues (and was drinking fairly frequently on top of it) and would feel ill and nauseous in the morning or after going 4 hours without food. I went hard keto and lost 40 pounds in 6 weeks and felt incredible. Amazing what cutting out the bullshit does, we really are what we eat. That lead me to wanting to exercise more often, and now I've been addicted to jiu jitsu for a little over a year and on Monday I'm starting Andy Frisella's 75 Day Hard challenge. Amazing how one Instagram post can change someone's life 🙏

[@whatsup0707]

Transfer

[@mattc3510]

Doing his 12 week short cut to size program right now and LOVING IT. He knows his stuff!!

[@thehalokidster]

I like what he's saying for the most part, but when he's saying that he's 4% body fat, it's hard to take him serious!

[@urasay2]

In his face

[@juiceyou321]

This

[@stza16]

He’s more like 5%.

[@leinadllerp]

@@stza16 ive been 5.2 and hes definitely not.

[@louisarthur8443]

11/12%

[@mattlannon]

I tried intermittent fasting for a month and I’m considering picking it back up after this video. I lost 15 lbs in the month

[@bodybuildingcom]

► Shop JYM Supplements: bbcom.me/2E33u1W ► Shortcut to Shred: bbcom.me/2E1TDcS ► Shortcut to Size: bbcom.me/2E347Zm ► Shortcut to Strength: bbcom.me/2E34ZNC | JYM Supplement Science | ► Pro JYM: bbcom.me/2DYD1CN ► Pre JYM: bbcom.me/2E0xls3 ► Post JYM Active Matrix: bbcom.me/2E9TuUy ► Post JYM Carb: bbcom.me/2Ed2AQP ► Mass JYM: bbcom.me/2DYEqJz ► Vita JYM: bbcom.me/2E9Twf8 ► Omega JYM: bbcom.me/2Ed2DvZ ► Shred JYM: bbcom.me/2E0xZWv ► Alpha JYM: bbcom.me/2E0lvxT ► ZMA JYM: bbcom.me/2E0m1Ml | JYM Stacks & Bundles | ► Essential Stack: bbcom.me/2E2wqr7 ► JYM 30-Day System: bbcom.me/2E0mKNz ► Legacy System Stack: bbcom.me/2E0mrCp ► Post JYM Stack: bbcom.me/2DYYuLG ► Pre JYM 60 Serving Stack: bbcom.me/2E2wt6h ► Support Stack: bbcom.me/2E2wIyd ► System Stack Pro: bbcom.me/2DYYwTO | Follow Jim Stoppani | ► KZbin: bit.ly/2D4MlPE ► Facebook: facebook.com/JimStoppaniPhD/ ► Instagram: instagram.com/jimstoppani/ ► Twitter: twitter.com/JimStoppani

[@Hollywood-vu7cf]

Close your eyes and listen to him talk, sounds just t like Shawn Michaels from the WWF😂

[@seisnueve1828]

wwe😐

[@scottd7222]

hahahah

[@scottd7222]

@@seisnueve1828 us old heads still call it WWF

[@luisrivera2304]

HBK telling me about IF. Wow

[@kdeb92968]

@@scottd7222 it’s been wwe for over 20 years now 😂

[@newrockerofficial294]

The hardest thing about intermittent fasting is smoking weed at night and then getting the munchies in your 16-hour window.

[@gabrielz2023]

Then stop smoking weed

[@newrockerofficial294]

@@gabrielz2023 why would i want to do that, smoking weed gets the creative side of the mind going.

[@gabrielz2023]

@@newrockerofficial294 ah, ok

[@Aidass86]

Not my problem

[@madara2051]

@@newrockerofficial294 gets you lazy and fat

[@wrightzyy4380]

closed my eyes and listened to this.....never knew Seth Rogen was so into intermittent fasting 🤣

[@HAL-dm1eh]

Since very young I've had sugar attacks and very vulnerable to extreme ups and downs. I never ever thought I'd even be able to do intermittent fasting even if I wanted to. Well I tried it and found I could do it and exactly what he experienced. I think I reset a lot that was wrong, even my mind. I think a vast majority of people are literally addicted to food. Fasting resets the mind and you actually learn to the point of having that moment of clarity, that you don't NEED food ALL the time or even every few hours. It's extremely liberating. I now myself forget to eat and have to make myself sometimes. Not always but sometimes. I've lost a lot of weight doing this without even exercising. I can't wait to try this coupled with going back to the gym.

[@AndreInvests]

When Jim is dropping that knowledge, I'm all ears. Been in the game spreading knowledge for a long time!

[@rockerboyka94]

Followed him since the days he got hair!

[@bodybuildingcom]

Advice that you cannot ignore!

[@KingPancakez]

Been on an inbtermittent fasting diet for almost a couple years now, and I gotta say.... I don't regret that choice at all! Since then i've never had any hunger cravings whatsoever and i've managed to linger around 10% BF year round.

[@Brainbuster]

Did you take some time to get accustomed to it? Did you experience hunger cravings in your first week?

[@richardlawson6787]

It's not a diet...it's not so much about what your eating as when your eating...

[@mcmusic309]

Damn, Phil Collins got ripped

[@Septicaemic]

I thought it was Moby

[@falconer3991]

Keto"Genesis"?

[@landonmunoz2090]

Du du du du dudu da du du du

[@rtribie15]

I do them all 16-8 18-6 20-4 24 hr fast and my longest 36hrs.

[@theriac.]

You should try a 3 day fast with only water and black coffee permitted. Then break the fast with a small meal like some lean meat and cruciferous veg. Fast for a further 12 hours and see the weight melt off. Plus you'll feel great

[@rtribie15]

@@theriac. will try that 👍

[@rdrake316]

Done them all mates. 20+/4 feeding windows are my typical during the week. I take at least one entire day without any fasting and on either Saturdays or Sundays, I relax to a 12, 14, or 18 hour fast. I have gone up to 3 day water fast for medical reasons (autophagy to combat tumors)but can't say I felt amazing like many claim. I now only go to 2-days fasted and that's done 1x a month.

[@TheEightfoldPath_]

Did a 7 day fast now, going to break it tomorrow with some bone broth and slowly introduce calories 6 hrs later (keto on the meat heavy side). Feels fucking amazing tbh.

[@erichelfrich1011]

I'm 58 yr old male. I lost 40 lbs in 4.5 months with intermittent fasting. I lifted 3x/week and rode my bike(over summer months) 14 miles 2-3x wk. I drank coffee and used pure stevia for coffee. Lost weight, no problem. I have now maintain that weight loss and continue to fast 18 hrs/day. Stevia didn't seem to have any negative effect on losing weight. I told my body I was losing weight and it did. I feel great and it (fasting) is so NOT complicated to do. If you pass 2-3 weeks initially fasting your body adapts. I started with 16x8 schedule eating/fasting.

[@johnholme783]

I used to train on a empty stomach, I would go to the gym without having breakfast 🍳. But after my workout 🏋️ I would have a highly nutritious meal. The only thing I had in the morning was coffee. I guess my body was utilising the stored glucose in my liver. It worked for me, I gained about four stone of muscle mass!

[@paulholt2767]

great product placement for Haribo

[@eghobebe9733]

🤣🤣🤣🤣🤣🤣🤣🤣🤣

[@theasiannomad988]

Jim Stoppani explains things really passionately, shows that the man has done his research.

[@HahaHaha-gq8ft]

I train at 8 in the morning and don't eat until 12 . I wake up at 4 or 5am. I'm ripped and the energy I have is ridiculous compared to a normal diet.

[@S4h4r4s]

Glad I stumbled upon this interview. I'm learning a bit more. I've been intermittent fasting since January 1st. 18-20 hours every day for a month with one meal after a workout before bed. I'll only have coffee, matcha green tea, and apple cider vinegar water, and sometimes macadamia nuts. I'll break that fast with an intense heavy workout. After measuring my past weight and current, I lost at least 5lbs plus some noticeable muscle gains. I'm giving this another month. But I'm going to consume carbs again for the muscle building and performance.

[@ilasss]

You say that you don't eat carbs, But you eat alot of Sugar when you eat Haribo

[@chefpaul7518]

Do I need to implement gummy bears into my regiment?

[@CornholioPuppetMaster]

Chef Paul only if they’re LSD gummy bears

[@brianhickey666]

Or CBD

[@DugNick3]

They're THE post-workout dextrose-based sugar for many bodybuilders.

[@Mav0585]

Fricken love gummy bears

[@Alaskathelastfrontier]

Chef Paul 😂😂😂😂😂😂😂😂😂😂😂😂

[@musashiblade1512]

Looks like a muscular Robert De Niro. Sounds like Shawn Michaels.

[@brianhickey666]

Sweet chin music

[@Righteousgenius]

Just like um

[@aubert25]

Lmao, I don’t really see the Robert De Niro comparison, but he does sound identical to Shawn Michaels... 🤣

[@Hiim0094]

Na fam this guy looks like Mark Strong.

[@DFletcher413]

He sounds like seth rogan.

[@RealwithAida]

I lost a TON of weight from Intermittent Fasting there’s videos of what I eat daily. God bless!

[@corycenter7151]

I have been intermittent fasting and doing light work outs for 3 weeks and I lost 13 lbs and I have gain strength. I also sleep better and can wake up earlier now👍🏻 hope this helps.

[@florianbar873]

Let them finish their questions man! He loves hearing his own voice.

[@itsbailosmydudes4517]

I felt like they kept trying to interject with their own ideas over what he was saying 😂🤷‍♂️

[@StraitD2]

Thaaaankyyoooouuuuu. Finally. I've been saying that bulking/cutting was BS for 10 years. Everyone said I was ignorant, but I've been avoiding "bulking" and have gained mass muscle in very short periods of time while constantly cutting. A lot more muscle mass and strength than the fat "bulking" dudes at the gym ever gained.

[@truthoutnow]

Intermittent fasting saved my life

[@bodybuildingcom]

Wow! Glad that your health has become positive!

[@bestopinion9257]

How so? Who/what want to kill you?

[@brawrrrXO]

the best advisor - and also he is a DR (PHD) level and then you get the internet king who questions his IF with almost no research done or actually contributed i learnt a lot from him these past years

[@sorinmb]

This was really informative. Thank you guys!

[@kasperjosefsen2985]

Don't let this distract you from the fact that in 1972 a crack commando unit was sent to prison by a military court for a crime they didn't commit. These men promptly escaped from a maximum security stockade to the Los Angeles underground. Today, still wanted by the government, they survive as soldiers of fortune. If you have a problem, if no one else can help, and if you can find them, maybe you can hire the A-Team.

[@edmahonejr.9364]

...I love it when a plan comes together..

[@lightmetamorphosis]

You fucking asshole! Why?

[@nathanjacobs4345]

Facts

[@theriac.]

Be that as it may, but I still ain't gettin on no plane, fool

[@goldo1107]

Lmfao

[@abec666]

Im on omad 1 month. I workout 1 hour before i eat. Im like 23 hours fasted when i train. Results are VERY good so far.

[@Brainbuster]

omad?

[@abec666]

@@Brainbuster one meal a day

[@neogigo]

@abec777hondatech You should give us a update 8 months in

[@davisnattygainz5012]

Update ??

[@d1videbyz3r0]

I've been OMAD for 6 months. Stayed lean, put on muscle quickly and feel great.

[@forced2confess297]

I lift heavy at 7am and break my fast after noon. I don't feel it hinders me at all. Do more of a carb backload 16/8 - 18/6.

[@FreeAgent99]

forced2confess I wondered if this work. I also like to work out in the morning at 8am, but break the fast only at noon because of my work schedule. I have not really tried this often but do you think it would be better to have the big meal right after the work out? I mean that when your body really needs the nutrients etc...? What’s your experience?

[@erichogue7384]

exact information i was looking for. because of work and social schedule pm workouts are no good. i workout at 500-530am but i want to IF. if i ate after workout at 630am my 8 hr cut off would be 230pm!!! i wouldn't be able to go from then until bed time w/o eating.

[@DBoy1272]

Get this guy on the JOE ROGAN PODCAST!!!

[@chrisk3536]

Why

[@robdela3632]

he talks about IF all the time

[@masedesigns1]

Joe is a dickhead!

[@swaziduncan]

Rhonda patrick on joe rogan #901. Watch that. This guy doesnt know what hes talking about. He knows bits and pieces. Rhonda is an actual doctor that studies this.

[@Vsjxnndhxk]

Daniel N no

[@Vera-dg3hf]

For years! I have been bodybuilding (force eating) 5-6 meals a day. I am trying to get rid of muscle mass I have gained over the years. For yearsssssss I have felt tired all the time, like a mind fog, I could sleep anywhere. At work sneaking into empty offices to take naps, under my desk, falling sleep everywhere. No energy! I have done countless exams because I have convinced I had some sleep disorder. I have purchased countless supplements for energy, for adrenals, for this and for that. I have been doing IF for about 2 weeks now (18-20 hrs) and OMG!!!!! I HAVE FOUND MY CURE!!!!!!!!!!! I have 2 big meals with healthy ingredients (chicken, salmon, rice, avocado, salads, bread, all types of fruits etc) I don’t even feel that hungry after my fast. It’s almost like a natural appetite suppressant for me. The reason I decided to go on on this diet was to lose fat as I gained a lot of fat during quarantine and having muscle makes me look and feel fat. I will see what this new diet can do for me in the next 4-6 weeks. I am also more focused on leg workouts and cardio as I want to lose upset body muscles. This is great!!!

[@richardlawson6787]

Interesting...you may be the first person in history to say he wants to lose muscle mass...this is new to me

[@philipgentry6133]

@@richardlawson6787 😂😂😂

[@2DarkHorizon]

I tried fasting occasionally 18 hours vs fasting everyday for 18 hours both eating and drinking nothing. Fasting occasionally (alternate days) I did not lose strength. But fasting everyday I lost strength. I notice strength losses began to happen if I fasted more than 3 days in a row. I did not eat right after training if I trained in the morning or midday. So this could of created the weakness in strength. If someone ate right after training maybe it would of been different but I doubt it. 18 hour fast is pretty long I think it is difficult not to lose strength if you fasted everyday. However fasting may have long term strength gains after you stop fasting the strength gains may show itself because maybe the body becomes more efficient at processing the food you eat.

[@allanmiller4972]

Stoppani is a fitness/nutrition ICON!

[@12ldelga]

I just finished cutting and started bulking a week ago. I went from keto and doing 24, 48, and 72 hour dry fasts to a high carb lean bulking diet. It’s really hard for me to take intermittent fasting as actually fasting but I am doing it.

[@sharp7th684]

6:02 not all zero-cal sweeteners have the same metabolic effects though. Sucralose snd stevia having no insulin spikes

[@SSJInfamous]

4% body fat? I respectfully disagree

[@bodybuildingcom]

What number are you thinking?

[@SSJInfamous]

@@bodybuildingcom I would be surprised if he was at 6% here. 4% is competition level. Maybe it's because he's older, but he looks too smooth and full for 4%. Moreso if he's natty

[@WorkerBeesUnite]

I agree with 4%. I'm at 11% and you don't see perfect definition in my abs so I definitely would imagine that he's at 4%

[@hardeephayer619]

8%

[@munirbahbah1495]

Who gives a shit he's still jacked.

[@operationseekingtruth]

Hahaha, I eat exactly when I want to eat. And that’s when I’m in my eating window. I’ve lost 35 ibs since August of last years working out fasted. That’s running, walking, rucking, lifting, abs and yoga. It’s working very well for me. The only time I realized my workout suffered is when I rucked 22 miles fasted. The last 2 miles I was sucking.

[@Hilounge]

It sounds like an evolutionary thing from way back to me, which is totally my bro-science explanation but the logic makes sense to me. The mind being clearer and the senses being heightened when you're in a newly fasted state because the body/brains need to find food for survival. Like how carnivores hunt for their food and will go many hours without hunting/eating again. Makes perfect sense when I think about it from an ancestral standpoint.

[@rkadeberserk818]

Fasting is one of the best things I've ever done for my health. I do 18 hr fast with 6hr eating window every day after. Really changed my life. I would highly recommend it to anyone. At least try it before you knock it.

[@bodybuildingcom]

Thank you for sharing your experience! Keep it up!

[@bodybuildingcom]

Thank you for sharing your experience! Keep it up!

[@frankthetank1369]

I been trying to fast 16/8 it's funny how you really have to pay attention to what you read on here. Some people just write tuff just to write.

[@toshiro1981]

Awesome interview! I just started intermitted fasting a week ago and this was very interesting. Thanks!

[@Whiteboard7]

I really ENJOYED this conversation. Felt so chill, warm and cool. What's with me n these temperatures? Lol. Yes, it was all of those things combined :D

[@user-tl2cs6wv8b]

Jim Stoppani is a legend! He's an expert on intermittent fasting💯

[@user-cm9ef4fw7m]

no legend nor expert you fanboy

[@robertmills794]

I started 16/8 two weeks ago at 289lbs :(, in the gym at 0430 every morning two weeks prior to that weigh in, eating as I liked (pretty badly actually). Now, three weeks into working out and on 16/8 I break my fast with a protein shake at noon and then not eat again until after 4, a piece of fruit, and then a mild dinner,.. in two weeks I've lost 17 lbs,.. more than 1lb every day! staying focused and can't wait to be able to do pull ups again.

[@MansoyHumilde777]

Longest fast was 4 days. I do IF mostly every day and run fasted. I was 234lbs and now im 208. Looking to lose atleast 10 more pounds and be aight 👌

[@eghobebe9733]

Wish I could run! !!I hate it 😀. I walk a lot but when I try to run I Feel like one of those annoying buses that keep stopping to pick people up.

[@mikekeeler1970]

1. Do 16/8 or 18/6 fasting schedule if you workout 2. When you workout , wait hour then eat high protein/low carb meal, nothing high calorie 3. next meal will be your break n butter meal; high proteing, high carb ok, decent good fats 4. last meal should be between Mean 1 after workout and Meal 2 as far as calories/carbs/fats/protein Stick to this if you workout 3-4x week with weights, watch the results!!!! Thanks Jim and BB

[@big_vic305]

Best way to work out is in a fasted state I started to see a lot more real progress and gains when I made the switch

[@2000brisk]

You should train in a fasted state.

[@bodybuildingcom]

Why do you say that?

[@JobBouwman]

In my opinion you should mix up all forms: 1) Train in a fasted state (makes you mentally strong, improves fat burning system). 2) Fast in a trained state (extreme fat loss). 3) Train in a fed state (extreme strength training). 4) Feeding in a trained state (fast recovery for next work out). Make sure you mix up all forms, so you get good in all forms.

[@Grving]

Well he trains with his protien shakes to maximize his gains . Working out on fast will force your body to eat your fat and maybe muscles your not working out

[@Mechaneer]

@@bodybuildingcom If you're doing a 16 and 8 intermittent fast, your carbs from the previous 8 eating hours shouldn't be depleted until around 12 hours into each day's fast period. Therefore, you should be able to workout effectively until roughly the last 4 hours of fasting when the body is beginning the transition into a ketogenic state from not consuming any recent calories. Jim brought up an interesting point in this video about the inverse relationship between fat burned during the workout and during the day, supporting working out during the eating period for intermittent fasters. A counterargument to that supporting working out during the fast period (about 6 to 12 hours in) instead might be that for certain types of workouts you may feel less sluggish and more capable during the workout (lighter feeling, less blood in the gut and more blood and oxygen in the muscles). In the end, its good to be well-informed, but I think this is the type of thing that comes down to lifestyle and individual preference.

[@finaplexEOD]

Of course the prick wouldn't reply

[@budgetking2591]

ive been training fasted since lately and its not true that you are weaker fasted, its actually very good to do heavy resistance training while fastest.

[@Keepgoing9919]

On the caffeine part - my consumption actually decreased since I’ve been fasting from 6 cups a day to 2. The reason why is because the caffeine works better for me when there’s no food in the way.

[@np494609]

I did stoppanis mass program religiously for 8 weeks I'm talking diet training and consistency, put on 18 lbs of lean muscle mass and got way stronger

[@randallledbetter5522]

I have tried to do intermittent fasting between the time it takes me to walk from my sofa to my refrigerator but I still am not getting the results I have hoped for.

[@nopenope6050]

The first time I trained fasted (18 hours) I knocked out 18 chin ups, my normal best was 14

[@mootsym]

depends. I want the health/mental benefits of fasting, but while also BUILDING muscle and NOT losing weight. I'm currently not at all overweight and in decent shape. I work weird hours.. 1-9 mondays and thursdays, 12-8 tuesdays, 7-3:30 wednesday, and 10-6 friday. I workout when I come home. So if I workout at 930 or 1030 pm.. am I supposed to not eat anything say between 9pm that night and 1pm the next day? I know the "protein window" isn't crucial, but my body starves for food after a workout like that.. and not giving the muscles what they want until many hours later is rough. Should I eat a meal after I workout?? can't be too big of a meal because I go to bed 3 hours later. So then I'd have to fast after that until .. idk 11pm- 5pm.. in the middle of my work day. I have a hard time getting 2500 calories between 5pm-11pm, let alone 2000. I'd have to eat at 5pm, then 830pm, then 11pm again. It just doesn't seem feasible to add muscle this way. I start going crazy at work an hour or 2 into the shift and my job is stressful enough to then be starving on top of it.

[@Jorgem1010]

I’ve fasted for 12 days. I’m In a 1,500 caloric deficit. I’m 5’4” was 145.5 12 days ago. I am now 140 lbs I trained fasted. Fasted for 16-18 hrs. I lost weight. I have ate SUPER healthy. Drank water only protein shakes, met my macros was doing 40/30/30 protein/fat/carbs. I went to do my BMI was so pumped to see results. I was at 20.8 body fat. Well turns out. I lost muscle. All those pounds lost were dam muscle. I don’t know what happened. I keep away from bad foods. Are chicken, lots of salmon, peanut butter everything measured. I ate around 150 g of protein. I am beyond confused. I don’t know if maybe it’s BMI machine. I feel like I lost waist size but chart shows something else. I’m wondering if fasting was a good idea. I feel like all my work was for nothing. I went to the gym, I trained harder than EVER. I felt with more energy got more reps in. I did cardio longer I had endurance. I am confused. So much I want to cry 4 real

[@cristobal.palmero4919]

What BMI machine are you using? How's the cut now?

[@blackcyclist]

Can't figure out why I now have a craving for haribo

[@michaelmcgraw7066]

I was on the 16/8 fasting plan for about a month. The thing I noticed the most is that it made my attitude, snappier.

[@bodybuildingcom]

Guessing you moved on to something else.

[@michaelmcgraw7066]

@@bodybuildingcom I did lose alot of visceral body fat that I wouldn't have been able to cut without the fasting. I just worried I couldn't get in the calories when I look at a steak like its cardboard at 2 PM. I feel like it pushed my cortisol levels up. I was sore every morning and was hangry alot.

[@bodybuildingcom]

Yea, we get that!

[@ryanmarshall8092]

One issue that causes the mood swings is that in your feeding window it's ideal to have slow or low glycemic carbs. This will help the hormones stay more balanced. Sweet potatoes, quinoa, oaks or just beans will help

[@desmobc]

Intermittent fasting will transform you! I’m 54 years old stand 5ft 7 inches was 210 pounds with a 36 inch pant size now I’m 155 and a 29 inch pant size. I do OMAD. One meal a day, 6 days a week. Been doing this now for just over a year.

[@aaronorrantia8263]

Why do so many people in the fitness industry feel the need to lie? Elite athletes have body fat percentages between 6-14. There’s no way he’s at 4 all the time.

[@xxslphoenixxx]

I never knew that chester bennington was into fitness world

[@HendersonHinchfinch]

He’s not. He’s dead.

[@MOTM1234]

Repetition Repetition Repetition Repetition RIP

[@jballau]

Jim "Full natty brah" Stoppani.

[@fredwilliams7893]

He is not a natty! Trt all the way!

[@hanskazan7403]

full natty 4% bodyfat at 49 years old

[@EhurtAfy]

I train hard as a natural, I use low carb and fasting strategically for fat loss and to remain sensitive to insulin. I have a family history of type 2 diabetes so insulin resistance is something to keep an eye on. I generally use a targeted ketogenic diet which uses carbs around the workout - specifically high glycemic pre-work out and complex carbs post- workout.

[@nicolae5371]

I was asking fat and I've done a Dirty Bulking (the biggest regret of my life) and now with Intermittent Fasting i had lost a considerable amount of fat

[@kurudave]

I went from 36% to 26% body fat. It totally works and it's easy and sustainable. I'm 3 months shy of a year on this "lifestyle" but if I didn't eat pizza and wings so often I'm sure I would be down more, but who can live without pizza and wings ,lol.

[@12106445]

And an occasional 🍺!

[@thebigmann81]

Pizza is possible to skip but the buffalo wings and beer man that's a hard one 😁😁

[@richardlawson6787]

That's fine...stay away from alcohol and candy and fasting will do the rest

[@FINANCEPORT777]

It’s easy as soon as you cut out seed oils. Farm fresh meat. Local vegetables. Eggs etc. your brain won’t crave heavily marketed trash. Cook with ghee aswell every meal.

[@davidcosta3864]

I really enjoyed your video Jim I just started the 16/8 I'm about a month and 10 days Into it I am overweight and I've already lost 25 lb so far I'm 50 years old I already feel way better I've been doing some weight training and I'm glad you said you trained in the FED state that's how I've been doing my training not in the fasted state I'm hooked I can't believe the difference

[@djsulphur]

Surge Nubret followed this type of protocol as do I although I have tweaked it over the years. Mine looks like the following and I stay ripped on this protocol. Monday (no food/fasting) Tuesday (workout day / 4200 calories / consumed in 2-3 hour window at night / high carb, low fat, moderate protein) Macros: Protein:200g Carbs:700g Fats 60g Wednesday (rest day / 2600 calories / consumed in 2-3 hour window at night / low carb, high fat, moderate protein) Macros: Protein:200g Carbs:100g Fats 150g Thursday (same as Tuesday) but then I fast from Thursday night through to Sunday morning/lunch time (60-66 hours) Sunday (consume 11-12,000 calories / mainly junk food / macros look something like Protein: 350g Carbs 1500g Fats 450-500g. TOTAL WEEKLY CALORIES = 21,000 or thereabouts to maintain 80kg @ 7-8% body fat , maybe even lower on Sunday morning as I am extremely lean then before the feast. Waist = 30 inches on Sunday morning (REPEAT)

[@mizcand4436]

I train fasted every morning and I feel so good and am always ready for my first protein shake in the Avo.

[@Yooper05]

How long after your workout until you consume something?

[@KevFromTally]

Dr. Nun Amen Ra is how I found this. He and Dr. Sebi introduced me to this concept. Thank you as well for sharing, sir.

[@topherbec7578]

First time I have ever seen an armpit tattoo.

[@JamesBrown-zb9zn]

Deadass 💀

[@danielconnolly1437]

A great watch been doing 16-8 for a few weeks and this has helped me greatly with more knowledge

[@Bcwilderness]

lots do it to check the mirror life , my reason i beat cancer, education is key focus is to hear that first bird sing and hit that daylight, each and every time, life is good

[@carlos23mendoza]

So if we train fasted than no more pre jym since it has leucine .

[@brandonyoung98]

4% is a bit of a stretch lol

[@critterdude311]

I was thinking the same thing. The guy is in good shape, but let's be real, he is nowhere near 4% body fat in this interview.

[@Toys4Life]

Jim is a smart guy and stands out from typical researchers with his appearance (which is cool). When speaking though he has to stop saying "do you know what I mean".... That is the one tip I have to offer him.

[@JaneWoodBranam]

Great video

[@barshalen99]

Gained 36 lbs of muscle the last 8 months by using IF correctly. Will do this for the rest of my life.

[@milek3442]

how did you eat so many calories in 8 hours or less everyday?

[@cloudygigi2270]

@@barshalen99 lol

[@neogigo]

barshalen99 did you train fasted ?

[@lightmetamorphosis]

Hey all I come in peace. He said he drinks black coffee, well Dr. Rhonda Patrick argues that anything that's not water gets metabolic enzymes going, thus breaking fast. I'm not saying anything negative about this man I'm sure he knows what he's doing obviously, just wanted to bring this to light.

[@josephcarrozza8046]

This is true, but theres different levels of fasting with different benefits at each level. Drinking coffee or tea might prevent certain mechanisms of autophagy from happening, but may actually help accelerate fat loss during a fast.

[@lightmetamorphosis]

@@josephcarrozza8046 exactly👍

[@ethanbrown7628]

Rhonda Patrick was talking about Time Restricted Feeding (TRF), which is slightly different. Also, if you listen to her and the way she says it, it's more her hypothesizing about how it should, in theory, take you out of a TRF state (it's been a while since I've listened to that portion of the podcast, but if I recall correctly, she said something more to the effect of "I would think that drinking coffee would impact this, because you need enzymes to metabolize the caffeine", which is a very stark contrast to "studies show that caffeine does impact TRF state". Just because she's hypothesizing, doesn't mean she's wrong. But keep in mind, when you get blood-tested, they let you drink black coffee because it doesn't impact certain biomarkers the same way). Just food for thought on this end.

[@clampetts]

This is THE best, most in-depth, advice for IF you can get, for free. Phenomenal. 💪

[@Elmont-Rules13]

I thought he was wrong three years ago and he totally prove my point when I relisten to it is this guy ever right .?

[@scottetanner]

I often take my training advice from people in terrible shape. This year I following Phil (the Thief) Heaths abs Programme.

[@BlackfeatherAlexander]

Daaaaaamn

[@John.K]

xD this made me laugh so much.

[@ifancyurmom]

Love this comment 😂😂

[@finaplexEOD]

Cool story bro

[@patrickvanmeter2922]

Training in your feeding window is wasting the benefits of the increased GH and testosterone that comes from fasting.

[@dustinmikesell7908]

agreed but some ppl don't have the energy to get the most of their workouts. everyone is different but I agree the best gains are made in a fasted state.

[@ChrisHansonDev]

So best to train outside the feeding window?

[@patrickvanmeter2922]

@@ChrisHansonDev IMO, yes. Digesting food eliminates production of GH.

[@2Kaleb]

@@patrickvanmeter2922 what does GH stand for? ive read it often

[@shreyastambe138]

@@2Kaleb growth harmon

[@newsentertainment1550]

This guy livjng ghd life most people his age are overweight in a stressful job kudod man

[@Brainbuster]

He was right when he said HIIT is more fat burning than moderate cardio. This was proven in studies decades ago. The sprinter always burns more fat (at the end of the day) than the guy who spent an hour on the treadmill jogging (even though in that jogging hour, more fat was burned).