Carve
Intermittent Fasting
IF works by helping some people control calories; muscle retention still needs 1.6-2.2 g/kg Protein and resistance training.
What is intermittent fasting?
Intermittent fasting (IF) structures eating into set windows (e.g., 16:8) or fasting days. It is an adherence tool for calorie control, not a magic fat-loss hack.
How does it work?
By compressing eating windows, some find it easier to reduce calories and manage hunger. Metabolic advantages are minor compared to total calorie and protein intake. Training performance can dip if fasted sessions lack carbs, so timing matters for Volume and Intensity days.
Practical application
Pick a window that fits your schedule (e.g., 12:12, 14:10, 16:8). Anchor protein across meals within the window. Place carbs near training for energy. Stay hydrated and include electrolytes if training fasted. If strength lags fasted, add a small pre-workout protein/carb snack even if it shortens the fast.
- Window fitChoose an eating window you can sustain socially and for training.
- ProteinHit 1.6-2.2 g/kg within the window; spread across 2-4 meals.
- Training fuelAdd carbs near sessions; consider a small pre-lift snack if fasted lifting suffers.
Common mistakes
- Treating IF as special fat-burning rather than calorie control.
- Under-eating protein due to fewer meals.
- Training hard fully fasted without fueling, tanking performance.