The FastDay Forum

The fast day?

The day after?

Never?

I am trying to see how I can move my workout schedule so that my big lifts day ( squats, deadlift and bench press) are days when I feel ok, while my smaller lift days ( shoulders and arms) are can be on days where I feel depleted. I usually lift 4 days a week and usually start running a few 5k when the temperature get cooler.

What is your experience?

I dont get any energy depletions from fasting now, so that doesn't influence exercise decisions. I do keep muscle building (weights) to non fast days, so that I can have protein afterwards to maximise muscle repair/growth. (I do water fasts on my fast days, if I ate the 500cal I would just factor a small protein rich snack for after the exercise). I do do straight cardio tabata on fast days sometimes, but save weights for another day. I also do a lot of walking (hiking and other) and sports on fast days with no feeling of lack of energy.