Can You Gain Muscle Training Fasted?

So the question today is can you gain muscle training fasted? What do I mean by fasted well you training with no food or any calories in your body for at least 8 hours. So you have to be thinking it must be impossible to grow. Well you will be very supersized by by answer. I would love to heave what time a day you lift and what you eat before during and after your workouts.
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Make sure you like the video share the video and subscribe to the channel. And if you would like me to answer any of you question please ask them in the comment section.
John Meadows is an American professional bodybuilder and entrepreneur with an intriguing story. While John now boasts a successful career as an IFBB Pro bodybuilder and fitness company owner, his journey towards the top was extremely difficult.
Growing up, John never met his father, and his mother died at an extremely young age. This meant John only had his grandmother to take care of him. When his grandmother tragically passed away in 1999, John was left alone without his family to support him.
As the years went by, John continued to face new adversities in his life. During his early days in bodybuilding, John suffered from a rare colon disease. After fighting the disease for several months, his colon burst - almost resulting in his death. Luckily, John was quickly rushed to an emergency room where his life was saved. After several months of recovery, John was finally back on his feet.
Coming back into bodybuilding, John used the very obstacles that almost cost him his life as ‘fuel’ to grow stronger. Ever since he recovered from the colon surgery, John has gone on to become a successful bodybuilder, entrepreneur, and inspiration for many people all over the world.
IFBB North American Bodybuilding Championships, Men’s Heavyweight, 4th place
2005
USA Bodybuilding & Figure Championships, Men’s Heavyweight, 13th place
Los Angeles Bodybuilding, Fitness & Figure Championships, Men’s Heavyweight, 4th place
2007
IFBB North American Championships, Men Heavyweight, 16th place
2010
IFBB North American Championships, Men’s Heavyweight, 12th place
2011
North American Championships, IFBB Men’s Bodybuilding: Heavyweight, 9th place
2012
North American Championships, IFBB Bodybuilding: Over 40 - Heavyweight, 2nd place
North American Championships, IFBB Bodybuilding: Heavyweight, 7th place
NPC Teen, Collegiate & Masters National Championships, Bodybuilding: Over 40 - Heavyweight, 2nd place
2013
Masters National Championships, Bodybuilding: Masters Over 40 Super Heavyweight, 2nd place
Masters National Championships, Bodybuilding: Masters Over 35 Super Heavyweight, 3rd place
2014
NPC National Championships, Bodybuilding Heavyweight, 6th place
Masters National Championships, Bodybuilding Masters Over 35 - Super Heavyweight, 2nd place
Team Universe, Bodybuilding Over 40 Super Heavyweight, 4th place
2015
NPC Universe, Bodybuilding Over 40 Overall, 1st place - Earned the Pro Card
Wings of Strength Texas, Bodybuilding IFBB Pro 212, 5th place
Tampa Pro, IFBB Pro 212, 3rd place
Vancouver Pro, Bodybuilding IFBB Pro 212, 5th place
2016
Wings of Strength Chicago Pro, IFBB Pro Men 212, 10th place
Toronto Pro, IFBB Pro Men 212, 10th place
Arnold Classic, IFBB Pro 212, 9th place
2017
#Workout #Lifting #Fasting

[@launchpadmcquack4971]

RIP my man. You’re still educating and helping us from the great beyond.

[@undeadsatan3317]

Fr 😭

[@donkeysarereal6719]

What happened

[@fitvsc9236]

Bro he's still uploading ☠️

[@kwameajamu7590]

I second, third or fourth that.

[@HappyyGamePlay]

@@fitvsc9236 yeah that’s just his people trying milk as much money as possible

[@fourleaf3797]

Dude plug your product! Don’t ever feel weird man it’s yours!

[@mountaindog1]

I get told that all the time..I need to get better at it

[@fourleaf3797]

Thanks for your content! We love it and will support good folk like yourself! Thanks again!

[@DennyMunson]

Been following you for a while and you do a great job promoting great workout tips and tricks. I think you should promote your product because you put an incredible amount of time and energy into providing all this content. Really appreciate all the work you do.

[@mountaindog1]

thank you!

[@Taziod]

@@mountaindog1 in my opinion it's better than plugging someone else's product that "you really trust" although that's fair too!

[@landlubber42069]

You deserve 1MM subs easily for the knowledge you put out. Thanks for everything.

[@alexandredhose3549]

Dan Lee 1 mega million?

[@Alfonso152012]

Hello Mountain Dog! This isn't a question. Just wanted to say how I appreciate how simple yet informative your videos are. They're a godsend and the tips and information you provided are priceless. Thanks for them. Keep up the awesome work!

[@sheend]

I FEEL KINDA WEIRD PLUGGING MY OWN PRODUCT. John is THE MAN. What a humble dude.

[@mountaindog1]

thank you.

[@chasepotter2376]

Personally I gain muscle so much quicker the longer I go on a fast and then train, THEN eat a big meal afterwards. Your so insulin sensitive that protein synthesis is increased and you have such a good insulin spike that all the nutrients get shoveled into your muscles and there’s less fat stored. Could be different for some though.

[@poopyhole101]

This is how I train on my days off. Seems to keep me lean as well as building more muscle.

[@ekoopasetapart3933]

Yep, I'm proof of that...

[@DooDicky]

How long do you normally fast?

[@chasepotter2376]

@@DooDicky sometimes the normal 16 hours with an 8 hour eating window (still only like 2-3 meals though) and sometimes even just one meal a day, after training in the afternoon/evening.

[@luckyvaun]

Been training fasted for years and the insulin manipulation is what has helped me keep and put on size/ strength, even while in a caloric deficit. Fasting is such a powerful tool that is sadly a “taboo” topic in the bodybuilding community.

[@MarombaForLife]

As John said, you should try out and see what works for you. I'm 56 and have been training fasted for the past 2 and a half years. I've found out that I have more energy during my fasted workouts than I had when I trained after 1 or 2 meals. I'm getting stronger and building muscles this way. Today I had a back and chest day and I was able to do 3 sets of pull ups (8 reps + 10kg), (8 reps + 5 Kg) and (8 reps with bodyweight only). I finished my chest exercise with 3 sets of dips (10 reps + 20 Kg), (9 reps + 20Kg) and (8 reps + 20Kg). My weigth is only 74 Kg. I have my biggest meal right after I finish my workout.

[@mitchellkalina8191]

This dude is the man. You can tell he's just an honest guy with a passion for training/nutrition/bodybuilding that just wants to help people and isn't gonna feed u a line of bullshit. Him feeling weird about plugging his product just hints towards his honesty IMO. My guess is it's because he knows results come from the combination of nutrition and training correctly and there isn't a magic pill. A lot of people mistake that by thinking "well if I take the product he recommended that's all I need." Supplements r just that, supplements. They are made to help u get results quicker and not to stand alone as ur source of nutrition. Anyway awesome video like all the others and keep them coming, very good stuff

[@mountaindog1]

Thank you for those comments, I really appreciate the kind words.

[@climb37775]

I've been lifting with IF for 3 years and I've learned that it's best to train after 14 hours, any time before that and your body hasn't switched fuel sources yet (not scientific, I know, but I can notice the difference). It's also a mindset, if you think you're hungry and can't train then you fool yourself into believing that you need food. I drink black coffee and tons of water and then I'm good to go. I'm not completely shredded but I have noticed more strength gains and less fat accumulations than before. Great video, I love your channel.

[@afriherpphoto7924]

I really like this calm sensible man's advice. Good on my mind this early in the day..

[@aramhamparian9641]

Great video John. Personally, I trained fasted for most of my competitive career. I was pleased with the results. Always came in very lean for my shows. Don;t know if the added mass would've helped my conditioning if I had taken in food before workouts. By days end, however, I met all my macro requirements. Love your thoughts, insights, and everything else you put on the table for us.

[@mountaindog1]

your results speak volumes about your approach my friend!

[@zenfitnutrition8908]

💪🏽✝️💪🏽

[@russwrestler1003]

Is it good if you eat protein packed foods if you fast

[@jpch8814]

I really like this wise bodybuilder ! He always explains both sides and who benefits from each, rarely do people on KZbin do that because they are probably not knowledgeable.

[@mikelgomez9286]

Miss you John ❤️ still love this channel

[@plopnation5378]

I can’t stand working out with food in my stomach. I got so used to training fasted over the years it’s the only way I want to train now. I feel so sluggish when I lift with food in me. Not to mention gas and whatnot. Thankfully I don’t seem to have any issues making gains but I’m sure it varies greatly person to person. Thank God it’s not a problem for me.

[@waynesanders1406]

Me too. I've been lifting for 20 years, since I was 15. I used to do that when I followed a bodybuilding program in high school getting 6 meals a day. I did put on some impressive muscle. I haven't worked out on a food'ified stomach much over the years and have just maintained my size, for the most part. I've certainly cut some fat weight over the years. I just like the feel of fasted working out, and I never feel sore. The only time I get sore is if I reduce my frequency so my muscles have time to actually detrain and begin the recovery process. I recently went from working out 5-6 days a week to doing 3 workouts a week. Soreness has set back in. Soreness is felt in response to muscles losing their trained state which happens over time. Fasted workouts elevate HGH which is very recovery and repair oriented. It seems that excess cortisol from fasted periods and frequent exercise prevents muscles from entering a growth phase. For me growth = pain, soreness.

[@AesthMed]

You're probably eating too much and the wrong food before you lift.

[@joshuasignal2939]

RIP Mountain Dog. His info and advice continues to help people around the world

[@simonrb1942]

That's what drew me to your knowledge. Achieving what you did whilst corporate exec. You know better than anyone how mentally tired you are after a day stressful situations. Much admiration.

[@mountaindog1]

absolutely

[@chaselivesay8634]

Extremely intelligent in the world of muscle building. You make it so simple for us thank you!!

[@georgedadon]

For me it's two-edged sword. I seem more focused and energetic when I workout fasted in the morning, but I seem to able to workout for longer when I workout in the evening after having a few meals through the day. Overall, it's best to workout at the most convenient time of the day where you feel the least time pressure. It's never good to rush your workouts

[@BSCTrainerRob]

This man and jeff cavalier are virtually all you need as far as workout intel

[@mountaindog1]

Jeff and I are talking right now..stay tuned :)

[@absolute757]

Agreed....I've seen tons of weight training vids...but these 2 guys are literally in there own class...Jeff and John's insights are invaluable and levels above the rest

[@karlogevero4904]

Don’t forget our Doctor Greg

[@JesusSaves86AB]

Jeff is a fraud. Full of dangerous misinformation.

[@ShikiPlays420]

@@JesusSaves86AB Give examples. It's easy to just point your finger.

[@symqual1774]

I usually eat a banana, &50g of boiled chicken breast with BCAA before an hour of the training at night as a supper.(I eat breakfast&lunch heavily ) After the workout, I drink WPI. It makes me pump up and easy to keep my body shape. It isn't perfectly right but not wrong, I understand by your answer. I'm always grateful to your guidance!

[@bryannaylor6341]

RIP John. God rest your soul. The fitness community loves and miss you always.

[@yqafree]

I respect John for having been so optimistic for so many lifestyles and making a means for realistic understandings. I can certify that a person can even be commonly doing intermittent fasting as a regiment and gain muscle. I'm usually on about a 17 to 18 fasting schedule. I am bulking. I burn the excess fat and am up enough on calories overall to keep a body composition of growth during recovery hours and recovery days. I train hard and don't tend to feel depleted. I do supplement at this point with carnitine and creatine, also for the pump citriline and get magnesium in before workouts. I am at the upper end of being an intermediate lifter, I'm almost 255 lbs, 6'1 male. I will likely lean out with a high protein deficit once I'm 270ish. I will but the next 15lbs on my legs, arms, shoulders and back mainly. I'm a natty looking to lean out to around 13% on the high end and 11% body fat on the low end, should end up somewhere between 230 and 250lbs at that point.

[@yqafree]

Also I don't feel incredibly sore or feel fatigued to any terrible level, I'm very aware of overtraining effects and I'm probably relatively more adapted against such an effect due to my fasting regiment. Post workout dinner is always about an hour to 2 hours after workout, and this has felt quick enough to feel recovered from an energy restoration standpoint

[@vincentchow6448]

I prefer fasted morning training and John's absolutely right about nutrition imo. Post-workout shakes + veg soups are mandatory for me post workout. Not optimal because your body's going to start protein synthesis later and your workouts can't be as long but I find that since I train heavy my workout duration is pretty short anyway. I find that the body adapts to fasted training (well with caffeine) with respect to both soreness and carbs; studies have shown that fastest training can cause glycogen supercompensation so the carbs you eat during the day will be stored in muscle for the next day's morning workout.

[@AZ_TONY]

Personally, training 1st thing in the morning on an empty stomach works great for me, I have my most energy and I build a huge appetite shortly after, then I get the rest of the day to eat and get everything I need to get done without worrying about getting a training session in, I work 65 hours a week so for me this is what works best

[@TheMETALMULITIA]

Same

[@nogenetherapy7912]

I love training fasted, I eat between 4-10 pm, combined with whey. I eat so much bread and oats at night. I’m trying to be cut and increase testosterone though. The first 3 weeks was difficult but I stuck with it because of the amazing boost in immune response found in mice, along with longevity related to 16 hours of calorie restriction. I go 18 because I’m not a mouse with a lightning metabolism lol. Great video bro!😊👍

[@Kila_Kam82]

What if I stop eating at 830 pm and eat at 1230 pm the next day that is 16 hrs fasted. I get off of work at 5 go to the gym then do the same routine will it still benefit me any?

[@Kila_Kam82]

@Logan Waltz I've been doing 16 hrs for about a week and a half now. I would like to workout while fasted but I work a ton. So what I've been doing is right before I eat my lunch at 1230 I do 100 pushups then eat.

[@Hake663]

Like I said before found you recently. 47 trying to get in shape. Been going through your videos and love the content. You have a way of making us regular guys understand! Keep up the great work!

[@mountaindog1]

Welcome aboard!

[@alainmancilla8181]

I’ve been working out 11 years now naturally since I was going to school in Canada. I’ve been doing IF for almost two years now. I’ve tried many types of diets previous so the IF diet. Always felt bloated and hungry afterwards. And if many of you want to know why you get hungry after an hour or two after a meal. It’s not because your body needs more too to build muscle. Your body is hungry because your body is so used to frequent eating/snacking that it has become insulin resistant. It takes about 10 years in average to become diabetic type two. Many people think they can eat a meal an hour before working out and use that meal as fuel... but in reality John had a point where he stated that he would ask his clients what they ate the night before. People down realise it takes time for body to be digested and absorbed. So if you had a proper meal the night before. Your body would’ve had time to break down and store the food you ate. Hoping it was a nutritionally packed meal. The food will be broken down and either turned into liver and muscle glycogen.. if you are ready to workout the next day you’re already stored and ready to go from the glycogen which was broken down the night before not an hour before you train. My diet is always in a caloric surplus but I go on a fast from 16hours to right now 38 hours. But when I eat I have special diet i follow. I diet and gym 365 days a year. It’s a lifestyle. 💪🏼 Basically if you think I should make a KZbin channel and post workout vids. Give me s thumbs up or message me in IG if you have any questions.

[@ianfraser2009]

I do intermittent fasting as well. I feel uncomfortable if I have something to eat a hour before my workout. That information still gets feed all over fitness magazine and some fitness instructors and doctors. Eat an hour before gym. I like to train fasted and I see how I feel after the work out. I have been doing intermittent fasting for a year. I like it cause it is not a Diet, it's a lifestyle. Have a good weekend

[@Flakzor123]

Good stuff: A few years ago I used to do light morning workouts while I was on a low-carb diet because I reasoned that my body would spend part of the day in caloric surplus even on a diet and I wanted to make use of that somehow by directing that energy towards musclegrowth rather than trying to replenish depleted fat cells... I totally agree with your fondness for carbs, going low-carb is not very performance oriented but it can certainly help manage cravings. (being really low on carbs and in a slight caloric deficit makes recovery hard and I would typically need twice as long recoverytime between my workouts which were probably not more than a warmup for someone who is at peak fitness)

[@XTheSpartanX7]

John's right bicep vein is goals

[@Harrythehun]

Totally agree with John. I did ketogenic diet for 1,5 year and fasting for 6 months while trining. I didn’t gain any muscles and didn’t/couldn’t train hard enough..about 10 months ago I included the carbs and stated to eat 5 meals per day....I have gained 5 kg in weight, whereof majority is muscles. 2 years at 81 kg now bumped up to 86 kg, much stronger and more of the “good hardship” during workouts.

[@nestorfontalvo9979]

Rip champ thanks for your wisdom

[@mikeramgopal3912]

Hi John, I'm 56 yo, around 80kg at 5' 7" with defined abs year round and have been training fasted for the last 5 years. I usually train around 12/1:00 PM and make sure I hydrate through the morning and sldo have a strong black coffee just before training. Around 20 mins in I start sipping an intra of BCAAs (plus some whey isolate for absorption), creatine, sodium and potassium. Upon concluding workout I add another 30gr of both isolate and glucose to whats left of my intra and finish. Meal of protein and carbs about 30 mins later. My training strength and energy levels are great and I have even begun competing in the O50's in the last 2 years after a 20 year break, making the UK national finals so it can be done. By the way, a huge fan of you and all the great info you make available as well as how you represent our sport! 🙏♥️

[@mountaindog1]

Thank you!

[@TamanaJ78]

Fasted is the only time I get my best workouts. I'm focused and more energetic. Food in the system slows me down. Also, I do preworkout and creatine. I can go all day!

[@jrevan01]

Great question. Awesome answer. Thanks John

[@celiactrunc]

I have been lifting for over 20 years, I am a natty, I found out training fasting got me the best pump and strenght as opposed to training after eating, insulin spike kills you HGH and testosterone is the explanation to it, I built more muscle than when I was eating before working out hope you re recovering well my friend

[@adelalmasood]

Me too.. I have been lifting heavy in the morning on an empty stomach for years and I love it and I get great result...

[@ironheadhooligan]

Mountain dog ..the man....love ur vids brotha...love ur way of training and methodology....keep killing it. Brotha 💪🐷

[@pulse4503]

More a bull than a dog💪😎👍👍👍

[@shapeloomis9975]

I fast and train inside my eating window. I have found that an 18:6 works best for me and I usually do a 24hr fast each week. My reasons are more for health. Diabetes runs in my family and I'm trying to prevent it. In the end...like John said...see what works best. If you excess fat...you have plenty of energy available for your body. A lot of what we think we need...it's just placebo. Your body is a well oiled machine and it will adapt to the stress you are placing on it and use what it has to use. Once you lose excess fat and you have low fat percentage...be careful with IF...it will pull from your muscle if you no longer have excess fat or enough calories. Your body will keep you alive and say to hell with muscle. John...love the videos! I am so thankful to have found your videos! No BS approach...I love it. Recommending your channel to friends!

[@noloking]

Thanks for the advice, there is a definite difference, but it was good to hear a pro get more into detail about it

[@iamkinginmycastle2018]

That what I do . Because my work is physically difficult I wake up early and do my gym before work. My last meal of the day its always big . I feel good and strong at my training need to say its take time to adapt to this way but I make progress and I don't need to give up my training. Training after work was most of the time impossible physically. Special that I get dehydrated at work because of high temperature in my work environment. Good video. Thanks subscribed.

[@mountaindog1]

thank you!

[@danielrodriguez5463]

I workout fasted for 2 years now, have build muscle doing it and have gotten much stronger progressively working out and doing intermittent fasting. But this guy is 100% correct because If my dinner meal is lacking my workout suffered. And if I stack too many hard workouts day after day I get sore. I now eat light meal or have some shake twice a week before workouts and religiously is my dinner wasn’t complete. 👍

[@adamotherwisedugdell3798]

Train fasted all the time 53yr old 109kg-240lbs love it.

[@ledzepaulin6581]

Already did fasted training with weights. No pump and deflated feeling and also 10 to 20 percent less strength, done it for 1 month more of a lean look as a result but not jacked. It depends on the goal and if that is the only availabe time for you, then any port in the sea would do.. Keep up the good content john. Your man from the philippines👍

[@notsopopulargaming]

Yea lean vs jacked

[@chrisa4882]

I start work at 5am, and like to get my workout in before work. As crazy as it sounds I usually get to the gym at 2.30am and train on an empty stomach. So I've probably gone 8 hours without any food when I start training. However within 20 minutes of finishing my workout I'm home tucking into egg's, toast and oatmeal. I have found no problems training on an empty stomach. I think the problems would occur if you trained on an empty stomach, then went a few hours without eating. The good thing about training on an empty stomach early morning is that all your meals throughout the day are post workout helping recovery and building new muscle, whereas if you train late evening you're probably just having one meal then going to bed fasting for 8 hour's.

[@rawandrealfitness1840]

Exactly my strategy as well.

[@tommydifiore2265]

So honest and just real, also super humble.

[@mountaindog1]

:)

[@3556mak]

firstly big up mountaindog , your training vids have been really helpful and the advice provided has been fantastic , I train "fasted" however I have a cup/and a half of strong black coffee with mct oil , pre work out , my training is really hard and I have seen "lean gains", immediately I eat a post workout meal containing carbs , proteins and fats , this has really helped me gain a lean muscular look , more aesthetically , which has always been the look I was after , prior to this I looked muscular but there was alot more fat than I was comfortable with .

[@blackgptinfo]

That is pretty much how I do it, and have done it for a few years. But I am going to test out a small pre-workout meal, and an intra-workout drink and see what that does.

[@danherrin7691]

In my career in law enforcement I worked 12-hour rotating shifts for many years. So, while on my night shifts, if I wanted to get in a workout I had to go very soon after I woke up in the afternoon. I took a pre-workout supplement and sipped on EAA/BCAA's during the workout sometimes with carb powder. While it isn't optimal to train on an empty stomach, it can work. I was still able to put on some good size and strength because my diet was good and I was taking in enough calories. Now that I've retired from that career I can train whenever I want and so I always have at least one meal about 1.5 to 2 hours before training and it really does make a difference.

[@romeomk510]

A lot of the comments on here seem to be missing the point. I don't gather he is saying it's impossible to get gains when training fasted. I interpret he is saying it is not optimal. John Meadows is an IFBB Pro Bodybuilder and Nutritionist. I doubt he's ever going to be supportive of anything that is less than optimal.

[@MaiMai-ys4yg]

You have a such a peaceful and calm delivery! It’s so easy to take in the information with how you communicate!! Subscribed

[@KeysAndGates]

Love the way and angles that you covered this question, thanks!

[@Oak-n-Iron]

I've been training in a fasted state for 99% of my workouts for nearly 2 years. Absolutely gain muscle. I almost never feel short on energy or intensity, other than maybe the first week or so as the body adjusted. That said, I'd never say it's the best way to build muscle if that's ones sole goal.

[@philipvida]

Seriously man this was high-quality, down to earth, extremely useful advice. Thank you so much for providing this content for us!

[@gocarnivorepeople]

I'm on keto and fasting 16-8 i'm 3500 calorie a day ! I'm off the gear for now and i training every morning about 10:30 and i feel fine . Just a tea spoon of salt and i'm ready to blast . Its all in the mind. Love your work !!! Love that you are a family man u are ispiring person to do good and you are the proof that BB it is.not just for meat head

[@xCestLaVie1]

This is accurate. Have some electrolytes while fasted, half a tea spoon of salt diluted in water.

[@xCestLaVie1]

Keto and intermittent fasting has changed my life. I train fasted, it feels great. I have momentum in my day.

[@MichaelHotan]

I appreciate how you tried to understand, align, and share different perspectives. Super thoughtful answer and video.

[@stephen78744]

Straight to the point at the end. People look for miracles and want it easy. Bust ass and the results will show. Have new perspective I eat before lift do some cardio then eat again. Just turned 40 had to switch it up. Good video sir.

[@cbronson84]

Good video answered my question. Family first. That's my motto been thinking about moving my workouts to the morning before I go to work so I can spend the evenings with my family now I know how to handle it

[@rawandrealfitness1840]

I train fasted early am then feed my body all day long. No issues making gains. But I eat meals until 11pm to midnight. Train by 6am until 8am roughly. So i may not be completely fasted. I may try the intra aminos. Tyvm. Great informative video as always.

[@rawandrealfitness1840]

@ryan rogers I cant. I nap in the day though. Sleep 6 or 7 hours at night. Then i nap 2 to 3 hours most afternoons.

[@terrywhelan6651]

I train fasted and gain muscle while loosing fat. I workout at 6:00am to 7:15am then stretch and do cardio until close to 8:00am. Drink black coffee before and post workout. I never eat after 6:00pm and usually break my fast around 9:30am. When bulking or hungry I eat a small meal around 2:00pm trying to keep a 16 hour fast most every day. Once you're fat adapted and your metabolism is on track it's easy. I was 316 lbs 4 years ago today 180 lbs. I am never sore as I stretch extensively after every workout. Working out fasted is the best way but only if you eat proper nutritional foods which is a long learning curve. Electrolytes, minerals and vitamins are way more important then a pre workout meal. This is how you live a healthy lifestyle. Unfortunately bodybuilding really isn't a healthy lifestyle as strength without flexibility is useless except in front of a mirror!

[@Ferventdisciple7]

What type if training / intensity do you endure before breaking your fast? Also I read that you can wait up to 2 hours after working out to break your fast…

[@ItsCorin]

Liking the production quality!

[@markbarrett50]

I train early in the morning. I have EAAs, with creatine, citruline malate, and beta-alanine before, and a scoop of carb supplement (about 25 gms), EAAs and carbs during, whey and carbs and creatine immediately after. Works fine.

[@FlipGuitarist80]

Mark Barrett I’m the same way, I take my preworkout and creatine in the morning and train for 2 hours intensely.

[@TGUNNER777]

Great video, John. Thank you. I have a light breakfast and then, head to the gym a couple hours later. I’ve always consumed my post workout shake DURING my workout - slowly. I drink water for the first half and then, start on the shake & finish it with my final set. I grow really well and DOMS is kept to a minimum - despite always busting my ass in the gym. No slackin!

[@abaddonmorningstar8871]

you would grow better without. you genuinely do not need to eat WHILE you work out. thats insane. what are you six?

[@talamantezfamily3123]

I replaced food with electrolytes and salt! I feel great! Able to stay lean with I.F and keep and build Muscle all at ounce!!

[@sldrmaniakk1395]

1 banana before my workout & lots of water during the workout does it for me. Right after my workout im drinkin my proteïnshake. I kno evry1s different Nd different things works for evry1. The key is to look how ur body response on certen methods. Thx dawg for ur tips...very helpfull.

[@upinarms79]

Thanks John, I love your nutritional advice videos. I find it hard to find time to ever eat early but I've had some success with eating a big meal later and still having the energy to train early. It's probably not optimal but it's what I have to do.

[@TheHumanBodyTalk]

💯💯💯💯

[@Bornintheusa622]

Best advice I've ever heard!!! I have been dieting and training for 6 months now and seeing good results... however I had all my carbs in the morning so they "burn off" during the day... I am definitely going to try saving them for before and after training... this makes so much sence! Thank you John.

[@Johnjay610]

Whenever I trained fasted my performance suffered big time. At least 2 meals before training is the sweet spot for me. And your intraworkout product is fantastic!

[@mountaindog1]

thank you!

[@adammiller9179]

Thanks for the informative, simple advice based on experience. I need to workout right when I wake up because I work 10 hour night shifts and get home at 5am. My dilemma is whether I should wake up at least 30 minutes earlier to make and digest a small breakfast or if I should get the extra sleep and train fasted or with a carb/amino drink. I still don't know what's best!

[@cbrown717]

I am trying to lose a significant amount of body fat so I work out fasted. If I reach my fat loss goals and decide to become an older body builder I can see myself eating a small meat after a hard training session. Great info as always Mountaindog!

[@gasface7411]

Mr. Meadows, thanks for your advice. I have been training fasted for two months. My energy is a bit lower during workouts but that was expected. I have been using the 10x3 protocol, though. This allows me to finish heavy sets in about ten seconds. This is the way to go if you feel a lack of energy while fasted. Hope this helps anyone who can use it.

[@abaddonmorningstar8871]

you definetly dont need to do both volume AND weight, you gotta pick unless your transitioning into higher volume moving on from strength training in any case. thats not even close to enough work to need to eat before hand

[@andrewmcgregor9691]

Humble guy right here God bless him and all ✌️♥️

[@youssefmikhael3044]

Mountain dog just took his vid quality to the next level

[@valeriufloricel5017]

I trained fasted , 7 a.m., more then 3 years, but now, I started to train with 300 calories in my system, before workout. There is a huge difference, regarding volume, intensity, strength, endurance and all of these means more muscle. If you want to lose fat, yes, fasting is a tool. If you want to preserve or to gain muscle, you should have some food in your system.

[@butsirrr]

At What time do you eat before your 7am workout, and what do you eat?

[@kaneherbert817]

Rest easy dog

[@wakka_wakka]

Great info mayn. Clear and straight to the point

[@lofficer11]

I usually train twice a day 6 days a week, sometimes 7 days. Morning workout is fasted, consists of stretching, circuit (3 exercises, not much rest at all and I do about 6 rounds - not heavy weight, but not light) then I either use the stationary bike or go on a 30 minute walk/jog in the park. I intermittent fast every other day. So my 2nd workout is after my first meal in the afternoon. Consists of a traditional heavy workout. It works for me. So I get that fat burn but I still eat enough later in the day and have energy for a good heavy session. Cheers

[@jus_janai]

Man I can't believe I just found this channel. Awesome stuff mate. Cheers

[@mountaindog1]

thank you!

[@danieljohnallen]

I love training faster and experimented doing IF for months and stacked on muscle and got leaner. Dr Amen Ra eats a plant based meal at 1500 ONCE A DAY and is jacked AF... he dives really deep into the science of fasted training and the OMAD and how it promotes longevity. Experiment is key and that’s what life’s about !

[@benjaminjameskurz]

He claims he eats 1500 calories a day. Chef rush claims he eats 10,000 maybe what people claim and what they do aren't the same.

[@HulkyTrapz]

Sensei John is one of the few people i can listen to all day.. Awesome training tips and hes one true advocate of 🏋️‍♂️🏋️‍♂️

[@imerik62]

Great info as usual. Thanks John. I've been IF'ing for several months & seeing great results. I've been away from the gym for far too long & want to get back to it, but was questioning how I was going to go about it while fasting. Your advice in this video helps a lot. Thanks again 👍🙂💪

[@TheMolina297]

Definetly make this a series. Where you answer questions from IG or YT

[@mountaindog1]

both!

[@silverhorder1969]

It makes a difference if you are older. I’m 50 and only eat one meal a day 5 days a week. Now that my metabolism has slowed down I’ve noticed I don’t need as much food and I don’t notice any loss of strength.

[@joesefett1395]

That was sooooo helpful.Please do more videos on fast and keto, since youtube is driving me crazy with its contradictions on the whole subject

[@WCSkills]

I Train in the morning and don't eat before going to the gym. I will mix about 20grams of dextrose in with my citrulline malate and start sipping on the way to the gym (5 min walk) and sip throughout my workout and have a lot of energy and train hard. Throughout the day I eat rather light and do most of my eating in the evening, up until around 8PM.

[@mikieemiike3979]

I work out fasted all the time, but I'm only eating meat, eggs and a little yogurt. I have tons of energy. As soon as I get a slight hunger (16-18 hours fasted) during my work out I know my body is switching to ketones for energy and I get nice linear energy and my hunger goes away. I pig out, with a steak or 2 or ground beef with eggs, for example, after my work out. I'm gaining muscle and I feel healthy.

[@RJO71169]

Rip, my condolences to your family

[@zenfitnutrition8908]

Miss your vibes John 💪🏽✝️💪🏽 🏆✝️🙏CHAMPION LIVES ON

[@purplephoenixartbymicheled9298]

You Are absolutely right!!When I first started training all I was eating was Coffee and a banana 🍌...All I saw was weight loss.Witch made me SAD 😢.I WANTED TO GAIN LOTS OF MUSCLE.So then -Now. Have my Coffee Banana And Eggs or even a bagel / Cream Cheese and lox.or a HIGH PROTEIN GREEK YOGURT/FRUIT. AND NOW I'M SEEING GREAT RESULTS👊👍💪I'M ALMOST 6 MONTHS IN And I'm getting a lot of compliments! Feel Great - gaining muscle.AND Getting Stronger by the day! MDR Make Dreams Reality💪💜💪💜💪💜💪🔩🔩👊

[@thedude5043]

I do 16/8. I used to do it and train fasted. I found my explosive power and strength blew up. I had some good, lean gains from it. But I definitely lost a bit of stamina in some of my lifts; i'd just start running out of steam a bit earlier than if I'd eaten just before. Typically, I'd have 10-15g BCAAs and 3-5g Creatine Gluconate about 15-20 minutes before training and then my first meal of the day would be a 1000-1200kcal high protein meal replacement shake I'd make up myself. I can't train at the same time now so I can't keep it up but if I could, I would. The crucial thing; you MUST get your macros in during your feeding window, you MUST get your BCAAs in just before training and you MUST go hard in the gym. Every. Single. Time.

[@braydenflamisch8543]

I think as long as you have a calorie surplus you can still make gains in a fasted state.

[@afriherpphoto7924]

I'm confused, If your in fasted state, doesn't it mean that your in a deficit? Fat cells less than half🤔

[@braydenflamisch8543]

Paul Swanepoel say you fast until 2pm and eat all your calories after you still fasted

[@tjj5337]

Proper nutrition is definitely key before the gym, I also found that taking pump preworkout prevents soreness too with my experience at 53 and I have working out since 1983.

[@blake_229]

I always learn something new from your videos. Big fan of you and Jeff.

[@mountaindog1]

thank you!

[@picbefangirl8183]

you are the best source of fitness information out there. i have been a fan even before i started working out ! keep the great content coming

[@eb6505]

High intensity and heavy lifting for 30-45 min fasted is great for getting shredded and building SOME muscle, but like he says definitely have that quick carb and protein at hand when your done otherwise you’ll get the shakes!

[@jaysoto614]

liking the knowledge. Saving my time. 3 months I been training fasted in the morning and everything you said makes sense.

[@joshuacowan4283]

Love you dawg

[@sanjaymasih]

This is your first video I’ve watched, thank you, you have great content! Subbed! 😄💪🏽

[@mountaindog1]

thank you!

[@theburnersucks]

I get up at 5 AM and go to the gym for ~1hour before work and have done so for about 3 months now. It works wonderfully and my workout is never impacted by a bad day in the office or if I have overtime at work. I love it and have not seen any loss of muscle since I've started - On the other hand I haven't missed any workouts since beginning so I've actually seen progress. Would highly recommend trying it if your workouts are often impacted by your work! I drink pre-workout before leaving the house and then BCAA's intra workout. /Marcus

[@AL_FARID_23]

Marcus what time do you normally get to sleep at night bro? I work 8am-4pm

[@theburnersucks]

@@AL_FARID_23 Usually it's around 9-9:30pm so I get 7-8 hours of sleep. Thats what I need to fully recover and not feel tired throughout the day

[@AL_FARID_23]

Marcus thanks fam!

[@theburnersucks]

@@AL_FARID_23 no problem man. Have fun with the early morning workouts - make sure to properly warm up to avoid injuries. Your body temperature is at the lowest in the morning

[@Veganphobic]

I’ve done fasted cardio for years mostly because I just don’t like to eat before I work out Not for any special reason

[@nmills5367]

John, your videos are fantastic. I love the information you give rooted in experience. Everything I've gleaned from your videos has helped me to have better workouts with more confidence in what I'm doing. You're the MAN!

[@mountaindog1]

Glad to help

[@killerinst1ncz308]

I’m a simple man. When John uploads a video, I click “like” before I even watch it.

[@sergiosantiagojalao4071]

Thanks and blessings from Spain ¡You're great!

[@Slowly_We_Rot]

I started working out around 5:45 AM everyday before work and training fasted is one of the greatest things ever. It just feels amazing.