1. 1. Intermittent Fasting for Building Muscle the Kinobody Way The Aggressive Fat Loss Program by Greg OGallagher
2. 2. The Fundamentals of Building Muscle That You Cant Ignore Intermittent fasting alone will not build muscle. Although, fasting does have many benefits that help the muscle building process, and well get to those in a moment Muscle growth is going to be triggered by progressive overload and consistently getting stronger. Theres no getting around this. Its the main reason the Greek God Program is crafted for the fastest rate of strength gain possible. Muscle is a byproduct of strength, get stronger and you will grow. Over the course of a couple months, if your key lifts go up 25 lbs, youre going to build muscle. If you keep your nutrition dialed in to minimize fat gain, youll be blown away with the results
3. 3. Its Simple Really, Build Muscle by gaining strength! Its really the most sensible way to build a great physique and theres no need to complicate it. As far as nutrition goes, most people get this dead wrong. You actually only need to eat around maintenance or slightly above to build muscle. Especially if youre following a Kinobody Course where the main focus will always be pushing for strength gains. (Too many calories invariably will result in excess fat gain and will ruin your look.) In fact, the whole idea of bulking up a ton and cutting is ridiculous. If your main focus is to keep adding weight to the scale, its going to be a bunch of fat gain.
4. 4. Eat What You Normally Enjoy - No Guilt! The reality is, if youre training heavy 3 times a week and pushing for personal records, getting in sufficient protein (around 0.82g per pound of bodyweight) with a balance of fats and carbs, while eating in a slight surplus, thats seriously all you need to focus on to build muscle. Go Eat > Check out KinoDiet too!
5. 5. Success Stories: Luis B & Patrick Tucker Dont our word for it just look at a few recent success stories!
6. 6. Benefits of Intermittent Fasting Alright, now that we have the fundamentals in place, lets go into the benefits fasting has to offer One of my favorite things about fasting is the immense mental clarity and productivity I have in the mornings. Theres no worry about planning food or preparing anything. I can get straight into work, live my life, and still add muscle effortlessly. But what really matters is the freedom fasting gives you in your diet while building muscle. I personally only eat around 2700 calories when Im focusing on adding muscle.
7. 7. How to Eat King Sized Meals and be Ripped Its still not that many calories. I could easily eat hundreds more but then Id gain way too much fat. Fasting gives you the freedom of still eating king sized meals while staying lean, making each day enjoyable and easy to stick too. On the other hand, some may struggle to eat enough calories while fasting. The main goal should always be to eat a balance of wholesome foods to support a healthy body, but dont be afraid to eat some dessert or junk food to hit your daily calories. Whats more, if youre worried about not being healthy or eating clean thats okay! Your health is actually more determined by how much body fat you have
8. 8. Its the Macros not Micros (yes the calories!) Your health is actually more determined by how much body fat you have Maintaining low levels of body fat and a healthy weight is setting you far ahead than most. You dont have to push the fast that long either. Just focus on pushing that first meal 5 to 6 hours later into the day, eat 2 large meals and a snack to hit a slight surplus and youll be good to go! I also recommend to stop focusing on scale weight and pour all of your attention into adding weight to your key exercises. If youre gaining strength the muscle will follow. Youll look much better too.
9. 9. Intermittent & Lean Bulking: The Bottom Line Overall, I generally think building muscle and intermittent fasting work so well together because it allows people to listen/get in tune with their body. When we first wake up, that is the perfect time to maximize fat burning. Human Growth Hormone rises, shifting your body into a fat burning state, while preserving muscle mass You dont have to worry about losing muscle while intermittent fasting either. Youll have to fast a very long time for your body to begin breaking down muscle tissue; about 72+ hours. We are doing short fasts while still receiving the profound benefits.
10. 10. Intermittent Fasting Closing Thoughts And when it comes time to eat big, especially after training, your insulin sensitivity is high, and nutrient partitioning is increased, creating this high anabolic effect for maximizing muscle growth by shuttling nutrients into the muscles. Those are my thoughts on intermittent fasting and lean bulking. I highly recommend it, because it makes staying lean so effortless while bulking.
11. 11. Kinobody Programs & Official Courses
12. 12. Thank You! Yup Thats me!