{"id":70974,"date":"2025-02-17T11:10:55","date_gmt":"2025-02-17T11:10:55","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=70974"},"modified":"2025-02-17T11:10:55","modified_gmt":"2025-02-17T11:10:55","slug":"best-intermittent-fasting-for-muscle-gain","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/best-intermittent-fasting-for-muscle-gain\/","title":{"rendered":"What&#8217;s the Best Intermittent Fasting Schedule for Muscle Gain?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/best-intermittent-fasting-for-muscle-gain\/#Can_I_Build_Muscle_While_Intermittent_Fasting\" >Can I Build Muscle While Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/best-intermittent-fasting-for-muscle-gain\/#What_Is_the_Best_Intermittent_Fasting_for_Muscle_Gain\" >What Is the Best Intermittent Fasting for Muscle Gain?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/best-intermittent-fasting-for-muscle-gain\/#Will_I_Lose_Muscle_if_I_Fast_for_16_Hours\" >Will I Lose Muscle if I Fast for 16 Hours?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/best-intermittent-fasting-for-muscle-gain\/#How_to_Bulk_on_Intermittent_Fasting\" >How to Bulk on Intermittent Fasting<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/best-intermittent-fasting-for-muscle-gain\/#1_Set_a_Calorie_Surplus\" >1. Set a Calorie Surplus<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/best-intermittent-fasting-for-muscle-gain\/#2_Balance_Your_Macronutrients\" >2. Balance Your Macronutrients<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/best-intermittent-fasting-for-muscle-gain\/#3_Plan_Your_Eating_Window\" >3. Plan Your Eating Window<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/best-intermittent-fasting-for-muscle-gain\/#4_Nutrient_Timing_Around_Workouts\" >4. Nutrient Timing Around Workouts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/best-intermittent-fasting-for-muscle-gain\/#5_Hydration_Matters\" >5. Hydration Matters<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/best-intermittent-fasting-for-muscle-gain\/#6_Workout_Strategies_for_Bulking\" >6. Workout Strategies for Bulking<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/best-intermittent-fasting-for-muscle-gain\/#7_Top_Foods_for_Bulking_on_IF\" >7. Top Foods for Bulking on IF<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/best-intermittent-fasting-for-muscle-gain\/#8_Overcoming_Challenges\" >8. Overcoming Challenges<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/best-intermittent-fasting-for-muscle-gain\/#Does_Intermittent_Fasting_Reduce_Belly_Fat\" >Does Intermittent Fasting Reduce Belly Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/best-intermittent-fasting-for-muscle-gain\/#Do_You_Lose_Muscle_or_Fat_First\" >Do You Lose Muscle or Fat First?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/best-intermittent-fasting-for-muscle-gain\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/best-intermittent-fasting-for-muscle-gain\/#Is_16_8_fasting_good_for_bodybuilding\" >Is 16:8 fasting good for bodybuilding?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/best-intermittent-fasting-for-muscle-gain\/#Is_kimchi_good_to_break_a_fast\" >Is kimchi good to break a fast?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/best-intermittent-fasting-for-muscle-gain\/#Do_bodybuilders_do_intermittent_fasting\" >Do bodybuilders do intermittent fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/best-intermittent-fasting-for-muscle-gain\/#Can_I_lift_weights_while_intermittent_fasting\" >Can I lift weights while intermittent fasting?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/best-intermittent-fasting-for-muscle-gain\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Fasting while exercising to gain muscle seems counter-intuitive. On the one hand, you need a caloric surplus to build muscle (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6710320\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">), but on the other hand, intermittent fasting involves restricting your eating window and potentially reducing your calorie intake (<\/span><a href=\"https:\/\/www.npjournal.org\/article\/S1555-4155(23)00395-1\/fulltext\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Intermittent_Fasting_For_Muscle_Gain\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">So is it possible to combine the two for optimal muscle gain? Yes, by choosing the right intermittent fasting schedule.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There&#8217;s not enough research to determine a single &#8220;best&#8221; intermittent fasting schedule for muscle gain, as it\u2019s ultimately dependent on individual factors such as body composition, training regimen, and personal preferences. However, there are a few popular schedules that have shown promising results for building muscle while also incorporating the potential benefits of intermittent fasting.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Build_Muscle_While_Intermittent_Fasting\"><\/span><b>Can I Build Muscle While Intermittent Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It&#8217;s possible to build muscle while intermittently fasting. While traditional bodybuilding wisdom may suggest eating regular meals to keep your body in a constant anabolic state (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7052702\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">), research has suggested that intermittent fasting can also support muscle growth (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00394-022-02804-3\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/\">Intermittent fasting<\/a> is actually thought to increase levels of human growth hormone (HGH), which plays a key role in building muscle (<\/span><a href=\"https:\/\/www.nature.com\/articles\/s44324-024-00025-2\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Building muscle while intermittent fasting requires careful planning and consideration of key factors such as protein intake and timing, workout schedule, and overall calorie balance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best way to gain muscle and lose fat is to follow these tips:<\/span><\/p>\n<ul>\n<li style=\"text-align: left;\"><b>Prioritize Protein Like Your Gains Depend on It<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When it comes to muscle growth, protein is non-negotiable. Your muscles need amino acids (the building blocks of protein) to repair and grow stronger after every workout (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During intermittent fasting, you\u2019re eating in a limited time window, which means getting enough <a href=\"https:\/\/betterme.world\/articles\/how-much-protein-should-i-eat-a-day-to-build-muscles\/\">protein<\/a> can feel challenging. You should aim for high-quality sources such as chicken, fish, eggs, tofu, or other protein-rich plant foods such as pulses, nuts, and seeds.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your window is tight, a quality protein shake can help bridge the gap, giving your muscles the fuel they need. The goal? Around 1.5 grams of protein per kilogram of your body weight daily (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5852756\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Intermittent_Fasting_For_Muscle_Gain\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70887\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/5045-8-healthy-breakfast-ideas-for-weight-loss-1024x640.png\" alt=\"Best Intermittent Fasting For Muscle Gain\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/5045-8-healthy-breakfast-ideas-for-weight-loss.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/5045-8-healthy-breakfast-ideas-for-weight-loss-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/5045-8-healthy-breakfast-ideas-for-weight-loss.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/5045-8-healthy-breakfast-ideas-for-weight-loss-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/5045-8-healthy-breakfast-ideas-for-weight-loss.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Resistance Training Is Your Best Friend<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you\u2019re not already lifting weights or doing resistance exercises, now\u2019s the time to start. Resistance training is essential for signaling your muscles to grow (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-20046670\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">), even while fasting intermittently. A well-structured program that includes compound movements such as squats, deadlifts, bench presses, and pull-ups will give you the most bang for your buck.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don&#8217;t worry if you&#8217;re not a gym veteran, it\u2019s all about progression. Start small and focus on mastering proper form. And remember, consistency beats intensity when you\u2019re starting out.<\/span><\/p>\n<ul>\n<li><b>Timing Matters (But It&#8217;s Not Everything)<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">One question you may have is, \u201cWhen should I eat during fasting to maximize muscle growth?\u201d Although you don\u2019t need to obsess over the clock, strategic nutrient timing can help.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should try to schedule a protein-rich meal soon after your workout to kick-start muscle protein synthesis (the process your body uses to repair muscle) (<\/span><a href=\"https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/5-nutrition-tips-to-maximize-your-workouts\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). You may also want to eat a carbohydrate-rich meal or snack some time before your workout to make sure you have enough energy. For example, if you work out at 4 pm, eat a snack at around 3 pm and eat your last meal of the day after your workout session. Always fuel up with balanced meals and try to spread out your protein intake during your eating window, rather than cramming it all into one meal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This doesn\u2019t mean you need to squeeze out perfection\u2014most of the magic comes from a good combo of protein, calories, and exercise. Small tweaks like this can give you an edge.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Intermittent_Fasting_For_Muscle_Gain\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<ul>\n<li><b>Calories Are the Foundation for Growth<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Here\u2019s a simple truth about building muscle: you need enough calories. Intermittent fasting can sometimes make it difficult to eat as much as your body needs, particularly if you\u2019re eating in a short window.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To build muscle, you should aim to eat in a slight calorie surplus (<\/span><a href=\"https:\/\/www.medicinenet.com\/is_a_caloric_surplus_necessary_to_build_muscle\/article.htm\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). That means consuming just a bit more than your body burns each day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Apps or online calculators can help you estimate this number. Focus on nutrient-dense foods such as lean proteins, healthy fats, and complex carbs to hit your calorie needs without feeling overly stuffed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pro tip: break your meals into two or three hearty sittings during your eating window so you\u2019re not playing catch-up late in the day.<\/span><\/p>\n<ul>\n<li><b>Water and Rest Keep You in the Game<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Hydration and recovery may not sound as thrilling as smashing your personal records in the gym, but they\u2019re just as important if you want to see gains. When you\u2019re fasting, you may accidentally skimp on water since you\u2019re skipping meals &#8211; don\u2019t do this!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dehydration can reduce workout performance and hinder recovery (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8336541\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">), so you should sip water throughout the day, even during fasting hours. Adding a pinch of salt or an electrolyte tablet can help you stay hydrated.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And don\u2019t underestimate sleep. Your body repairs itself while you rest, so you should aim to get 7-9 hours of quality sleep each night to allow proper muscle recovery(<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21550729\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Consider it the secret weapon in your muscle-building arsenal.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-based-on-your-age\/\">Intermittent Fasting Based On Age: Here\u2019s The Truth, As Per Science<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Intermittent_Fasting_for_Muscle_Gain\"><\/span><b>What Is the Best Intermittent Fasting for Muscle Gain?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The lean gains method is particularly effective for those who are looking to build muscle while maintaining a lean physique. It involves fasting for 16 hours and eating during an 8-hour window.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With an 8-hour eating window, you can fit in two to three solid meals packed with protein, carbs, and fats essential for muscle recovery and growth. The 16\/8 method allows you to consume enough calories within your feeding window (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/327398#health-benefits\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">), which is essential for building muscle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This method also aligns well with gym schedules. For example, you could train during your eating window so you can fuel up before your workout and recover afterward with a nutrient-dense meal to refuel your body and support muscle protein synthesis.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So if gaining muscle is your main goal, the 16\/8 method is your best bet because of the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Muscle Preservation<\/b><span style=\"font-weight: 400;\">: By ensuring adequate protein intake and aligning meals with workout times, the lean gains method can support muscle maintenance and growth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Flexibility<\/b><span style=\"font-weight: 400;\">: The 8-hour eating window provides flexibility in meal planning, which makes it easier to meet nutritional needs without feeling overly restricted.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fat Loss<\/b><span style=\"font-weight: 400;\">: The fasting period can help reduce your overall calorie intake, promoting fat loss while preserving muscle mass, if that\u2019s your goal (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/327398#health-benefits\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sustainability<\/b><span style=\"font-weight: 400;\">: The lean gains method can be easily maintained as a long-term lifestyle, which is essential for sustainable results.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">That being said, it&#8217;s important to find the fasting method that works best for you and your lifestyle. Whether it&#8217;s 16\/8, alternate day fasting, or another variation, consistency and proper nutrition will be key factors in helping you achieve your muscle-building goals.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Will_I_Lose_Muscle_if_I_Fast_for_16_Hours\"><\/span><b>Will I Lose Muscle if I Fast for 16 Hours?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Fasting for 16 hours shouldn\u2019t cause you to lose muscle as long as you&#8217;re consuming enough calories and protein during your eating window.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies on time-restricted feeding, such as the <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-14-10-vs-16-8\/\">16\/8 method<\/a>, indicate that it may help maintain muscle mass while promoting fat loss (<\/span><a href=\"https:\/\/translational-medicine.biomedcentral.com\/articles\/10.1186\/s12967-016-1044-0\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). This is largely because the eating window allows for adequate protein and calorie intake, which are essential for muscle preservation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Engaging in regular resistance training while following a 16\/8 fasting schedule can further support muscle maintenance. Exercise stimulates muscle growth and helps counteract any potential muscle loss during fasting periods (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7468742\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it&#8217;s important to listen to your body and make adjustments if necessary. If you feel that you&#8217;re losing strength or muscle mass, you should consider increasing your calorie intake or adjusting your fasting schedule.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that every person&#8217;s body is different and may respond differently to intermittent fasting. It&#8217;s important to find a balance that works for you and supports both your fitness goals and overall health.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Intermittent_Fasting_For_Muscle_Gain\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70757\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/534-how-to-lose-70-pounds-in-4-months-1024x640.png\" alt=\"Best Intermittent Fasting For Muscle Gain\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/534-how-to-lose-70-pounds-in-4-months.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/534-how-to-lose-70-pounds-in-4-months-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/534-how-to-lose-70-pounds-in-4-months.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/534-how-to-lose-70-pounds-in-4-months-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/534-how-to-lose-70-pounds-in-4-months.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Bulk_on_Intermittent_Fasting\"><\/span><b>How to Bulk on Intermittent Fasting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"1_Set_a_Calorie_Surplus\"><\/span><b>1. Set a Calorie Surplus<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To bulk effectively, you need to be in a <\/span><b>calorie surplus<\/b><span style=\"font-weight: 400;\">\u2014consuming more calories than your body needs for maintenance (<\/span><a href=\"https:\/\/www.medicinenet.com\/is_a_caloric_surplus_necessary_to_build_muscle\/article.htm\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Start by calculating your total daily energy expenditure (TDEE) and aim to eat 250-500 calories above that.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As your eating window is shorter with IF, you\u2019ll need to prioritize calorie-dense foods to meet your goals without feeling overly full. For example:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add healthy fats such as peanut butter, avocado, seeds, and olive oil to your meals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use calorie-rich carbs such as rice, oats, and sweet potatoes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incorporate lean proteins such as chicken, eggs, fish, and Greek yogurt.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"2_Balance_Your_Macronutrients\"><\/span><b>2. Balance Your Macronutrients<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Proper macronutrient distribution is essential (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Protein<\/b><span style=\"font-weight: 400;\"> (10\u201335% of your calories): Supports muscle repair and growth. Aim for around 1.5 grams of protein per kilogram of body weight.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><i><span style=\"font-weight: 400;\">(Example foods<\/span><\/i><span style=\"font-weight: 400;\">: chicken, fish, eggs, Greek yogurt, tofu, protein powder)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Carbs<\/b><span style=\"font-weight: 400;\"> (45\u201365%): Provide energy for intense workouts and replenish glycogen stores.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">(<\/span><i><span style=\"font-weight: 400;\">Example foods:<\/span><\/i><span style=\"font-weight: 400;\"> rice, pasta, oats, potatoes, fruits, whole-grain bread)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fats<\/b><span style=\"font-weight: 400;\"> (20\u201335%): Help maintain hormonal balance and offer a concentrated source of calories.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">(<\/span><i><span style=\"font-weight: 400;\">Example foods<\/span><\/i><span style=\"font-weight: 400;\">: nuts, seeds, avocado, olive oil, fatty fish)<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"3_Plan_Your_Eating_Window\"><\/span><b>3. Plan Your Eating Window<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Choose an eating window that works best for your schedule, such as 12 pm-8 pm or 10 am-6 pm, and stick to it consistently. Use the following strategy within your window:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Break Your Fast with Protein and Carbs<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Example: Grilled chicken, quinoa, and vegetables.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Protein jumpstarts muscle recovery, while carbs provide energy to perform in the gym.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Follow Up with a High-Calorie Meal<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Example: Salmon with brown rice, avocado, and steamed broccoli.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">This helps you hit your calorie surplus while staying satiated.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack or Combine Meals<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Example: Protein shake blended with almond butter and bananas.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">This is useful if you\u2019re struggling to eat all your calories in two big meals.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"4_Nutrient_Timing_Around_Workouts\"><\/span><b>4. Nutrient Timing Around Workouts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Nutrient timing plays a huge role in bulking during IF:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pre-Workout Meal:<\/b><span style=\"font-weight: 400;\"> Eat a small snack with carbs and a little protein 1-2 hours before your workout (within your eating window). Example: a banana with almond butter.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Post-Workout Meal:<\/b><span style=\"font-weight: 400;\"> This is your most important meal. Recover with a protein-heavy meal paired with complex carbs to maximize muscle recovery and growth.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If your workout falls outside of your eating window, focus on staying hydrated pre-workout and don\u2019t push yourself harder than you can handle without the energy to support your performance. You can consider breaking your fast with branched-chain amino acids (BCAAs) during your workout to prevent muscle breakdown (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6536377\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Hydration_Matters\"><\/span><b>5. Hydration Matters<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Intermittent fasting can sometimes lead to <a href=\"https:\/\/betterme.world\/articles\/can-dehydration-cause-weight-gain\/\">dehydration<\/a> as you\u2019re consuming fewer meals (and their moisture content) during the day. Make it a priority to drink plenty of water throughout the day and include electrolyte-rich options such as coconut water, broth, or sports drinks.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Workout_Strategies_for_Bulking\"><\/span><b>6. Workout Strategies for Bulking<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To maximize muscle growth:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Focus on Resistance Training:<\/b><span style=\"font-weight: 400;\"> Aim for 4-5 days of strength training per week targeting major muscle groups. Use progressive overload &#8211; gradually increase the weight, reps, or sets over time (<\/span><a href=\"https:\/\/blog.nasm.org\/progressive-overload-explained\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Add Compound Movements:<\/b><span style=\"font-weight: 400;\"> Exercises such as squats, deadlifts, bench presses, and pull-ups recruit multiple muscle groups, which gives you the best return for your effort.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Limit Excessive Cardio:<\/b><span style=\"font-weight: 400;\"> While some light cardio is beneficial for muscle strength and endurance (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/the-many-benefits-of-a-cardio-workout\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">), don\u2019t overdo it. You may opt for short, high-intensity interval sessions if desired.<\/span><\/li>\n<\/ul>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Intermittent_Fasting_For_Muscle_Gain\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Top_Foods_for_Bulking_on_IF\"><\/span><b>7. Top Foods for Bulking on IF<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Here\u2019s a list of nutrient-dense foods that should make up the bulk of your diet:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Proteins:<\/b><span style=\"font-weight: 400;\"> Chicken breast, lean beef, turkey, eggs, fish, tofu, pulses, whey or plant-based protein powder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Carbs:<\/b><span style=\"font-weight: 400;\"> Sweet potatoes, brown rice, oats, fruits, whole-grain pasta, quinoa.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fats:<\/b><span style=\"font-weight: 400;\"> Avocado, peanut butter, olive oil, nuts, seeds, fatty fish.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vegetables:<\/b><span style=\"font-weight: 400;\"> Spinach, broccoli, bell peppers, asparagus, zucchini.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Example meals:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meal 1:<\/b><span style=\"font-weight: 400;\"> Grilled chicken, jasmine rice, steamed green beans.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meal 2:<\/b><span style=\"font-weight: 400;\"> Salmon with sweet potatoes, avocado, saut\u00e9ed spinach.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Protein shake blended with almond butter, oats, and frozen berries.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"8_Overcoming_Challenges\"><\/span><b>8. Overcoming Challenges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Struggling to Eat Enough Calories:<\/b><span style=\"font-weight: 400;\"> Include liquid meals such as smoothies or shakes for easier digestion. Add calorie boosters such as nut butters, honey, or coconut milk.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Low Energy Levels During Fasted Workouts:<\/b><span style=\"font-weight: 400;\"> Sip on black coffee for a pre-workout pick-me-up. Adjust the fasting window so your eating time starts before your workout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hitting Protein Goals in a Shorter Window:<\/b><span style=\"font-weight: 400;\"> Lean on protein-dense foods (such as chicken, fish, and eggs) and supplements like whey protein.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Intermittent_Fasting_Reduce_Belly_Fat\"><\/span><b>Does Intermittent Fasting Reduce Belly Fat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There\u2019s a lot of debate and conflicting information on whether intermittent fasting can specifically target belly fat. Some argue that it\u2019s just another form of calorie restriction, which may not have any effect on where the body stores fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, there are some studies that have suggested intermittent fasting can reduce visceral fat (belly fat), which is the type of fat that is stored around organs and associated with health issues such as heart disease and diabetes (<\/span><a href=\"https:\/\/www.nature.com\/articles\/s41598-021-88587-9\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). One study found that participants who followed an alternate day fast for four weeks had reduced abdominal fat without losing too much muscle mass, but they also lost fat in general (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1550413119304292\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, other benefits of intermittent fasting such as reducing inflammation, improving insulin sensitivity, and increasing human growth hormone levels (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8839325\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">) may be associated with reducing belly fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to note that any form of weight loss, including intermittent fasting, requires a caloric deficit (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). So while intermittent fasting may help reduce belly fat, it&#8217;s important to also focus on maintaining a healthy diet and exercise routine to see the best results.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/catabolic-fasting-zone\/\">The Catabolic Fasting Zone: What Is It, And Why Does It Matter?<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_You_Lose_Muscle_or_Fat_First\"><\/span><b>Do You Lose Muscle or Fat First?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you start to lose weight, your body typically loses a combination of both fat and muscle. However, the proportion of fat to muscle loss can vary based on several factors.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A diet that\u2019s high in protein can help preserve muscle mass while losing fat. If you&#8217;re in a <a href=\"https:\/\/betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/\">calorie deficit<\/a> without adequate protein, you may lose more muscle (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5421125\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Engaging in resistance training or strength exercises can help maintain or even build muscle while losing fat. Without exercise, particularly strength training, you&#8217;re more likely to lose muscle (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8308821\/\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Individuals with higher body fat percentages may lose fat more readily, while those with lower body fat may experience more muscle loss if they\u2019re not careful with diet and exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The right approach to weight loss should focus on preserving as much muscle mass as possible while losing fat. This can be achieved through a combination of proper nutrition and regular resistance training.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Intermittent_Fasting_For_Muscle_Gain\"><img decoding=\"async\" class=\"aligncenter wp-image-70664 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4976-paleo-food-list-1024x640.png\" alt=\"Best Intermittent Fasting For Muscle Gain\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4976-paleo-food-list.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4976-paleo-food-list-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4976-paleo-food-list.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4976-paleo-food-list-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4976-paleo-food-list.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_16_8_fasting_good_for_bodybuilding\"><\/span><strong>Is 16:8 fasting good for bodybuilding?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, the 16:8 intermittent fasting method can be effective for bodybuilding. It provides an 8-hour eating window, which allows you to consume enough calories and nutrients to support muscle growth and recovery. This schedule works well with gym routines as you can schedule your workouts and eating windows to maximize performance and support recovery. In addition, it may help promote fat loss while preserving muscle mass, which makes it a practical choice for bodybuilders aiming to stay lean (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/327398#health-benefits\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_kimchi_good_to_break_a_fast\"><\/span><strong>Is kimchi good to break a fast?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Kimchi can be a good option to break a fast as it\u2019s low in calories and rich in probiotics, which support gut health (<\/span><a href=\"https:\/\/journalofethnicfoods.biomedcentral.com\/articles\/10.1186\/s42779-023-00173-8\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">). However, it\u2019s important to pair it with a protein-rich and balanced meal to ensure you&#8217;re meeting your nutritional needs, especially after fasting.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_bodybuilders_do_intermittent_fasting\"><\/span><strong>Do bodybuilders do intermittent fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, some bodybuilders practice intermittent fasting to maintain muscle while reducing fat. It allows them to align their eating windows with their training schedules, which ensures adequate protein and calorie intake for muscle growth. Methods such as the 16:8 approach are popular among bodybuilders as they may support muscle preservation and fat loss.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_lift_weights_while_intermittent_fasting\"><\/span><strong>Can I lift weights while intermittent fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can lift weights while intermittent fasting. Resistance training is essential for muscle growth and can be effectively paired with fasting. To maximize results, you should consider breaking your fast with a protein-rich meal after working out to support muscle recovery and repair. Ensure you meet your calorie and protein needs during your eating window to maintain energy and build muscle.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Intermittent_Fasting_For_Muscle_Gain\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Intermittent fasting can be an effective tool for building muscle if it\u2019s done correctly. Prioritizing protein intake and timing, engaging in resistance training, and paying attention to calorie balance, hydration, and rest are all crucial components of a successful muscle-building plan that incorporates intermittent fasting. It&#8217;s also important to find a fasting method that suits your schedule and preferences for long-term sustainability.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fasting while exercising to gain muscle seems counter-intuitive. On the one hand, you need a caloric surplus to build muscle (1), but on the other hand, intermittent fasting involves restricting your eating window and potentially reducing your calorie intake (2). So is it possible to combine the two for optimal muscle gain? Yes, by choosing [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":70976,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[150],"tags":[],"coauthors":[45],"class_list":["post-70974","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fasting-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What&#039;s the Best Intermittent Fasting Schedule for Muscle Gain? - BetterMe<\/title>\n<meta name=\"description\" content=\"What&#039;s the \u2605 BEST INTERMITTENT FASTING FOR MUSCLE GAIN \u27a4? Find out how to incorporate intermittent fasting into your bodybuilding routine, including meal planning and overcoming challenges.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/best-intermittent-fasting-for-muscle-gain\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What&#039;s the Best Intermittent Fasting Schedule for Muscle Gain?\" \/>\n<meta property=\"og:description\" content=\"What&#039;s the \u2605 BEST INTERMITTENT FASTING FOR MUSCLE GAIN \u27a4? Find out how to incorporate intermittent fasting into your bodybuilding routine, including meal planning and overcoming challenges.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/best-intermittent-fasting-for-muscle-gain\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2025\/02\/4930-best-intermittent-fasting-for-muscle-gain-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/best-intermittent-fasting-for-muscle-gain\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/best-intermittent-fasting-for-muscle-gain\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d\"},\"headline\":\"What&#8217;s the Best Intermittent Fasting Schedule for Muscle Gain?\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/best-intermittent-fasting-for-muscle-gain\/\"},\"wordCount\":2627,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/best-intermittent-fasting-for-muscle-gain\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/4930-best-intermittent-fasting-for-muscle-gain.png\",\"articleSection\":[\"Fasting\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Fasting while exercising to gain muscle seems counter-intuitive. On the one hand, you need a caloric surplus to build muscle (<\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6710320\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">), but on the other hand, intermittent fasting involves restricting your eating window and potentially reducing your calorie intake (<\/span><a href=\\\"https:\/\/www.npjournal.org\/article\/S1555-4155(23)00395-1\/fulltext\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">So is it possible to combine the two for optimal muscle gain? Yes, by choosing the right intermittent fasting schedule.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">There's not enough research to determine a single \\\"best\\\" intermittent fasting schedule for muscle gain, as it\u2019s ultimately dependent on individual factors such as body composition, training regimen, and personal preferences. However, there are a few popular schedules that have shown promising results for building muscle while also incorporating the potential benefits of intermittent fasting.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Can I Build Muscle While Intermittent Fasting?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">It's possible to build muscle while intermittently fasting. While traditional bodybuilding wisdom may suggest eating regular meals to keep your body in a constant anabolic state (<\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7052702\/\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">), research has suggested that intermittent fasting can also support muscle growth (<\/span><a href=\\\"https:\/\/link.springer.com\/article\/10.1007\/s00394-022-02804-3\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/betterme.w ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/best-intermittent-fasting-for-muscle-gain\/\",\"url\":\"https:\/\/betterme.world\/articles\/best-intermittent-fasting-for-muscle-gain\/\",\"name\":\"What's the Best Intermittent Fasting Schedule for Muscle Gain? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/best-intermittent-fasting-for-muscle-gain\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/best-intermittent-fasting-for-muscle-gain\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/4930-best-intermittent-fasting-for-muscle-gain.png\",\"description\":\"What's the \u2605 BEST INTERMITTENT FASTING FOR MUSCLE GAIN \u27a4? 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On the one hand, you need a caloric surplus to build muscle (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6710320\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">), but on the other hand, intermittent fasting involves restricting your eating window and potentially reducing your calorie intake (<\/span><a href=\"https:\/\/www.npjournal.org\/article\/S1555-4155(23)00395-1\/fulltext\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">So is it possible to combine the two for optimal muscle gain? Yes, by choosing the right intermittent fasting schedule.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">There's not enough research to determine a single \"best\" intermittent fasting schedule for muscle gain, as it\u2019s ultimately dependent on individual factors such as body composition, training regimen, and personal preferences. However, there are a few popular schedules that have shown promising results for building muscle while also incorporating the potential benefits of intermittent fasting.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Can I Build Muscle While Intermittent Fasting?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">It's possible to build muscle while intermittently fasting. 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