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Favorite workout programs?
Longest run since January of 2020!

Try high fat bone broth in your fasting window! Makes a HUGE difference. I drink Kettle & Fire Keto bone broth that I buy from Whole Foods, but there are a ton of different ones. It’s nice and warm in the winter, satiates your appetite and is really good for you.
OW1, you are right, I was thinking more of ketosis than fasting. It will break the fast, but you will say in ketosis if that is the goal.
Would you recommend F45?
Chief
It depends what your goals are.
If your goals are to get off the couch and move - it’s awesome. I feel the same way about Orange Theory and Crossfit [different thread]. Moving and lifting weights are a good thing. With widespread obesity - we should encourage everyone to move and find ways to make it fun to move.
If your goal is to progress beyond that and get stronger - doing heavy squats or heavy deads for reps is a fast way to get injured.
The cardio/strength HIIT sessions are intense and I faced the same issue as you for a couple of months. I have a massive protein rich breakfast and just a very light dinner keeping it calorie deficit.
But intermittent fasting is a big challenge after these HIIT workouts, the Hollywood kills me if I don’t eat anything post the session.
Chief
can you shift your fasting window ?
google metabolic window and many people believe that it’s BS and protein intake is protein intake.
as for losing gains - I’m a huge fan of F45 - but it’s hard to lift heavy enough in a circuit environment for “gains”
Shifting my fasting window would be difficult because I’m alone during the day so it’s easier for me to not eat, but in the evening I’ll be with my gf or friends who want to have dinner or a drink most nights...
I’m pretty sure the metabolic window is a real thing, at least that’s shat my college strength coaches preached 🤷
Yeah “gains” was probably not the right word to use. I guess I meant something more along the lines of optimizing muscle recovery.
Why are you doing IF?
The answer will determine if you should eat a small keto snack immediately after working out, or drink black coffee and suffer for a few hours.
I do it as a way to restrict my daily calorie intake & help me lose weight/fat. I found that if I was eating breakfast (500-600cal) at 8am, then I would still be just as hungry at 11:30am and then consume another 500-600cal meal. Yeah my French press is my best friend right now
Rising Star
I'll keep aside the fact that if you're hungry you should eat something, and just mention that as long as you're getting adequate protein during the day you are not losing muscle gains. But are you?
Also, having a protein shake but nothing else after your workout does not do any damage to your diet. But that's your call.
Yes you’re definitely losing gains!! The healing process and protein synthesis begins immediately after your workout .
Fasting while doing anything high intensity is a TERRIBLE idea! WTF people?
If you want a fast, do a 1 day/week.