Every third day fasting & lifting

Has anyone maintained a routine of moderate resistance training while only eating on the third day? I have no problem fasting but it's generally not paired with resistance training. I have a good routine down in the gym right now but I really want to cut some fat, even at the expense of a plateau or slight decline in lifts. The idea is to fast for days 1 and 2, then break it in the afternoon of the 3rd day with ~75% of my daily calories in that first window, work out early evening, then the last 25% calories in follow up. Days 1 and 2 would have light cardio or other light activity.

Answer

I’m currently on I think day 27 of alternate day fasting, where I’ve been walking every day and working out before breaking my fast. Feels incredibly easy to me, fasting 40 hours feels like nothing, haven’t had issues with energy during the day or when exercising. I considered what you proposed but I wanted to see muscle growth on top of weight loss, figured it might be hard to get enough protein only eating every third day. If your main concern is weight loss I bet your method is doable, just watch your electrolytes.

Sorry it’s not quite the answer you’re looking for but hope it helps.

Answer

It’s definitely worth trying, just be aware that your lifts are going to decline due to lack of glucose in your muscle cells to fuel explosive contraction, and the fasts will be more unpleasant the harder you exercise.