{"id":8415,"date":"2020-08-13T18:52:18","date_gmt":"2020-08-13T18:52:18","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=8415"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"intermittent-fasting-keto-bodybuilding","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/","title":{"rendered":"Intermittent Fasting Keto Bodybuilding: The Impossible Is Possible"},"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\/intermittent-fasting-keto-bodybuilding\/#Intermittent_Fasting_Keto_Bodybuilding\" >Intermittent Fasting Keto Bodybuilding<\/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\/intermittent-fasting-keto-bodybuilding\/#Intermittent_Fasting_Vs_Keto_Bodybuilding_Which_Is_Better\" >Intermittent Fasting Vs. Keto Bodybuilding: Which Is Better?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#Intermittent_Fasting\" >Intermittent Fasting<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#Keto_Diet\" >Keto Diet<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#Sample_Of_An_Intermittent_Fasting_Keto_Bodybuilding_Meal_Plan\" >Sample Of An Intermittent Fasting Keto Bodybuilding Meal Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#Meal_1\" >Meal 1<\/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\/intermittent-fasting-keto-bodybuilding\/#Meal_2\" >Meal 2<\/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\/intermittent-fasting-keto-bodybuilding\/#Meal_3\" >Meal 3<\/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\/intermittent-fasting-keto-bodybuilding\/#Meal_4\" >Meal 4<\/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\/intermittent-fasting-keto-bodybuilding\/#Meal_5\" >Meal 5<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#Bodybuilding_Workout_Plan_Doing_Intermittent_Fasting_And_Keto\" >Bodybuilding Workout Plan Doing Intermittent Fasting And Keto<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#1_Keep_Your_Plan_Simple\" >1. Keep Your Plan Simple<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#2_Eat_Before_And_After_Your_Workouts\" >2. Eat Before And After Your Workouts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#3_Incorporate_Weights_To_Your_Routine\" >3. Incorporate Weights To Your Routine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#4_Join_A_Gym\" >4. Join A Gym<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#5_Experiment_With_Different_Weights_And_Avoid_Classic_Errors\" >5. Experiment With Different Weights And Avoid Classic Errors<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#Intermittent_Fasting_Keto_Bodybuilding_Gain_Muscle_Workouts\" >Intermittent Fasting Keto Bodybuilding: Gain Muscle Workouts<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#Squats\" >Squats<\/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\/intermittent-fasting-keto-bodybuilding\/#Deadlifts\" >Deadlifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#Bicycle_Crunches\" >Bicycle Crunches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#Seated_Cable_Row_With_Resistance_Bands\" >Seated Cable Row With Resistance Bands<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#Dumbbell_Bench_Press\" >Dumbbell Bench Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#Split_Squat_With_Dumbbells\" >Split Squat With Dumbbells<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#Bicep_Curls\" >Bicep Curls<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#Which_Intermittent_Fasting_Method_Is_Best_For_You\" >Which Intermittent Fasting Method Is Best For You?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#Time-Restricted_Eating\" >Time-Restricted Eating<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#The_5_2_Diet\" >The 5:2 Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#Eat-Stop-Eat_Aka_The_24-Hour_Fast\" >Eat-Stop-Eat Aka The 24-Hour Fast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#The_Warrior_Diet\" >The Warrior Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#Skipping_Meals\" >Skipping Meals<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#How_To_Use_Intermittent_Fasting_For_Bodybuilding\" >How To Use Intermittent Fasting For Bodybuilding?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#1_Watch_Your_Calorie_Intake\" >1. Watch Your Calorie Intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#2_Adhere_To_Your_IF_Hours\" >2. Adhere To Your I.F. Hours<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#3_Workout\" >3. Workout<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#Tips_For_Intermittent_Fasting_With_Keto_For_Bodybuilding\" >Tips For Intermittent Fasting With Keto For Bodybuilding<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#Meal_Preparation\" >Meal Preparation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#Make_A_Workout_Program\" >Make A Workout Program<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#Choose_Nutrient-Dense_Foods\" >Choose Nutrient-Dense Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#Stay_Hydrated\" >Stay Hydrated<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#Stay_Busy\" >Stay Busy<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-41\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Intermittent_Fasting_Keto_Bodybuilding\"><\/span>Intermittent Fasting Keto Bodybuilding<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">What would you say if someone told you that <a href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/\">intermittent fasting<\/a> keto bodybuilding was a possibility? That you could gain muscle while constantly eating high-fat foods and largely reducing the number of hours spent eating in a day. Before you dismiss the idea, check out this article to find out how this works.<\/span><\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Keto&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Keto\" 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<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Intermittent_Fasting_Vs_Keto_Bodybuilding_Which_Is_Better\"><\/span><b>Intermittent Fasting Vs. Keto Bodybuilding: Which Is Better?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Intermittent fasting and <a href=\"https:\/\/betterme.world\/articles\/keto-diet-basics\/\">the keto diet<\/a> are two things that have gained a lot of attraction in the <a href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/\">weight loss<\/a> and fitness communities in recent years. Before deciding which of these two would help in muscle gain, you must first understand what they are and how they work.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Intermittent_Fasting\"><\/span><b>Intermittent Fasting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is an eating pattern that revolves around periods of fasting and eating. In IF, people go through extended periods of fasting and have a few short hours (aka the feeding window) where they can eat (<\/span><a href=\"https:\/\/www.bodybuilding.com\/content\/intermittent-fasting-everything-you-need-to-know.html\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it should be noted that I.F. is not a diet. In intermittent fasting, you can eat whatever you like during the feeding window, while in the fasting hours, you are only allowed to drink water, black coffee and tea. Despite this, it is advisable to eat within your allowed calorie intake and keep your food choices as healthy as possible.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Keto_Diet\"><\/span><b><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Keto_Bodybuilding\"><br \/>\n<\/a>Keto Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a high fat, moderate-protein, and low-carb diet. On this diet, your calories should come from 55-60% of fats, 30-35% protein, and 5-10% carbs (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/327309\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). People trying to lose fat love the <a href=\"https:\/\/betterme.world\/articles\/keto-diet-quiz\/\">keto diet<\/a> since it puts your body in a ketosis state. Due to the lack of carbohydrates in your diet, the body turns to burn fats, turning them into ketones, which it uses as energy instead of glucose (<\/span><a href=\"https:\/\/www.webmd.com\/diabetes\/type-1-diabetes-guide\/what-is-ketosis#1\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While people doing the keto diet do not consume a lot of protein, you should increase your protein intake if you are trying to gain and build muscle. However, eating too much protein can prevent ketosis. Amino acids in protein-rich foods can be converted to glucose, which the ketogenic diet tries to prevent (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-weight\/diet-reviews\/ketogenic-diet\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A standard keto diet requires 20% of your cals coming from protein (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6251269\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">), however since you are trying to build muscle, try matching your protein intake to your overall weight; i.e. 1.0 gram of protein per kilogram of lean mass.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It should be noted that while many believe ketosis is only achieved via a keto diet, fasting and intermittent fasting can help you achieve ketosis too (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324599\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). When trying to build muscle, you can combine intermittent fasting and keto. These two factors will help you lose weight and fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should also mind your calorie intake and keep working out by doing your cardio and lifting weights. Please note that intermittent fasting and the keto diet are not safe for everyone. Before doing either, or both, be sure to speak to a doctor or a dietitian.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-long-is-it-safe-to-fast\/\">How Long Is It Safe To Fast: Are Long Or Short-Term Fasts More Effective?<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_Of_An_Intermittent_Fasting_Keto_Bodybuilding_Meal_Plan\"><\/span><b><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Keto_Bodybuilding\"><br \/>\n<\/a>Sample Of An Intermittent Fasting Keto Bodybuilding Meal Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here is an example of what a keto bodybuilding meal plan looks like. Note that the number of calories consumed differs from person to person, and thus, this is just a simple guide. You can tweak it to fit your daily energy intake for intermittent fasting keto bodybuilding goals.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Meal_1\"><\/span><b>Meal 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">6 large fried eggs, 45 g of bacon, 85 g of broccoli cooked in bacon grease<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 740. Fats: 49 g, Proteins: 53 g, Carbs: 6 g<\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Meal_2\"><\/span><b>Meal 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">10 g coconut oil, 112 g of cooked chicken drumstick<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 288. Fats: 18 g, Proteins: 21 g, Carbs: 0 g<\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Meal_3\"><\/span><b><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Keto_Bodybuilding\"><br \/>\n<\/a>Meal 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">1 cheese stick and 33 g of almond butter<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 282. Fat: 20 g, Proteins: 13 g, Carbs: 7 g<\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Meal_4\"><\/span><b>Meal 4<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">224 g of salmon, 15 g coconut oil, 84 g cauliflower<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 598. Fat: 25 g, Proteins: 59 g, Carbs: 4 g<\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Meal_5\"><\/span><b>Meal 5<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">1 scoop protein shake<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 130. Fat: 1 g, Proteins: 25 g, Carbs: 2 g.<\/span><\/i><\/p>\n<p><b>Total intake for the day: <\/b><span style=\"font-weight: 400;\">Calories: 2,038. Fat: 113 g, Proteins: 171 g, Carbs: 19 g<\/span><\/p>\n<style type=\"text\/css\"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--><\/style>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Keto_Bodybuilding\" rel=\"noopener noreferrer\">start using the BetterMe app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bodybuilding_Workout_Plan_Doing_Intermittent_Fasting_And_Keto\"><\/span><b><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Keto_Bodybuilding\"><br \/>\n<\/a>Bodybuilding Workout Plan Doing Intermittent Fasting And Keto<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The first and most important thing to do before making a workout plan is to determine your goals. Are you a beginner looking to start building muscle or working out for some time and want to gain bigger muscles?<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Keto\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/13.png\" alt=\"Intermittent Fasting Keto\" \/>\u00a0<\/a><\/p>\n<p><span style=\"font-weight: 400;\">If you are a beginner, here are some great bodybuilding tips (<\/span><a href=\"https:\/\/www.menshealth.com\/uk\/building-muscle\/g751477\/beginner-guide-to-building-muscle\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">) that can help you whether or not you are intermittent fasting and on a keto diet.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Keep_Your_Plan_Simple\"><\/span><b>1. Keep Your Plan Simple<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There are thousands of blogs and videos that offer advice on the best bodybuilding <a href=\"https:\/\/betterme.world\/articles\/kettlebell-workout-for-weight-loss\/\">workouts for beginners<\/a>, and this may be confusing. It could also lead you to cram multiple workouts in one session leading to overtraining. Keep your workout plan as simple as possible by concentrating on full-body exercises that target all your muscles.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Eat_Before_And_After_Your_Workouts\"><\/span><b>2. Eat Before And After Your Workouts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you do not eat well, your body lacks energy from calories and thus turns to burn muscle for energy, leading to muscle loss and messing up your bodybuilding progress.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Incorporate_Weights_To_Your_Routine\"><\/span><b><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Keto_Bodybuilding\"><br \/>\n<\/a>3. Incorporate Weights To Your Routine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Bodyweight exercises are fantastic, especially as a beginner; however, they can only take you so far. After a couple of weeks, invest in some light weights or use some household items such as soup cans and water bottles to add resistance.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Join_A_Gym\"><\/span><b>4. Join A Gym<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This gives you a community that will motivate you whenever you are slacking off and feeling unmotivated.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Experiment_With_Different_Weights_And_Avoid_Classic_Errors\"><\/span><b>5. Experiment With Different Weights And Avoid Classic Errors<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Doing the same workouts over and over can cause a weight loss plateau and even weight gain. Switch out your dumbbells for kettlebells, add some barbells, battle ropes, or medicine balls.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/\">HIIT Workouts With Weights: This Hardcore Strength-Boosting Routine Is Sure To Leave You Sore<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Intermittent_Fasting_Keto_Bodybuilding_Gain_Muscle_Workouts\"><\/span><b><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Keto_Bodybuilding\"><br \/>\n<\/a>Intermittent Fasting Keto Bodybuilding: Gain Muscle Workouts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Always remember to warm up before every workout. Warming up revs up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles. They may also help reduce muscle soreness and lessen your risk of injury (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/exercise\/art-20045517\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some great examples of the best basic workouts to help you gain muscle on a keto diet while intermittent fasting (<\/span><a href=\"https:\/\/www.bodybuilding.com\/content\/from-here-to-weightlifter-muscle-gain-for-beginners.html\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Squats\"><\/span><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Keto_Bodybuilding\"><b>Squats<\/b><\/a><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stand facing forward with your chest up.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Place your feet shoulder-width apart or slightly wider and extend your hands straight out in front of you to help keep your balance. You can also hold your hands at chest level or place them behind your head.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bend at your knees and hips, sticking your butt out like you&#8217;re sitting into an imaginary chair. Keep your chest lifted and your spine neutral, and do not let your lower back round.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Squat down as low as you can, keeping your head and chest lifted. Keep your knees over your ankles and press your weight back into your heels.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Keep your body tight, and push through your heels to bring yourself back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Do this 10 to 15 times.<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Deadlifts\"><\/span><b>Deadlifts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Position the feet shoulder-width apart with toes under the bar.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stabilize the abdominal muscles by bracing them. Squat down, bending at the knees. Keep your back straight or arched in slightly and not rounded at the shoulders or spine.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Grasp the bar just outside the line of the knees with an overhand or mixed grip.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lift the bar by pushing upward with the legs from the knees. Breathe out on exertion. The bar should rest at the thigh level when you are standing.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lower the bar to the floor with a reverse motion ensuring that your back is straight again.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Try doing this 10 to 15 times.<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Bicycle_Crunches\"><\/span><b>Bicycle Crunches<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lie down on your back. Bend your knees and plant your feet on the floor, hip-width apart. Place your arms behind your head, pointing your elbows outward.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Brace your abs. Lift your knees to 90 degrees and raise your upper body. This is your starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Exhale and rotate your trunk, moving your right elbow and left knee toward each other. Simultaneously, straighten your right leg.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pause before inhaling and returning to starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Exhale. Move your left elbow to your right knee and extend your left leg. Pause. This completes 1 rep.<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Seated_Cable_Row_With_Resistance_Bands\"><\/span><b>Seated Cable Row With Resistance Bands<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sit on the floor, legs together in front of you. Bend your knees slightly. Place the band around the soles of your feet and hold the ends, palms facing inward. Brace your core.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Exhale and pull the band until your hands are over your thighs, keeping your elbows tucked in and your back neutral. Pause for one second.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Inhale and slowly extend your arms, counting to three.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Complete a set of 10 to 15 times.<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Dumbbell_Bench_Press\"><\/span><b>Dumbbell Bench Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lie back on a bench holding a dumbbell in each hand just to the sides of your shoulders. Your palms should be facing towards your feet in the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Press the weights above your chest by extending your elbows until your arms are straight, then bring the weights back down slowly.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Take the weights down past your shoulders and bring them closer together at the top of the movement. Don\u2019t touch them at the top to take some of the strain off your muscles.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Keto\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/3.png\" alt=\"Intermittent Fasting Keto\" \/>\u00a0<\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Split_Squat_With_Dumbbells\"><\/span><b>Split Squat With Dumbbells<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Grab a pair of dumbbells and hold them at your sides, palms facing each other.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stagger your stance, with your front foot 2-4 feet in front of your rear foot.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lower your hips until your front thigh is at least parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Push through your front heel, extend the hips and knees to return to the starting position, and repeat on the opposite side.<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Bicep_Curls\"><\/span><b>Bicep Curls<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hold a dumbbell in each hand at the sides, with palms facing in toward the side of the thigh and arms straight down.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Position your feet about shoulder-width apart. Brace the core muscles to be ready to lift the weight.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lift one dumbbell toward the shoulder, rotating the arm as it moves up so that the palm with the dumbbell is now facing upward and the elbow is pointing to the ground with the forearm almost vertical.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Keep the elbow close to the body. Exhale while lifting.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lower to the side position and perform the same movement with the other arm. Inhale while lowering the weight.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Continue to alternate until the set is complete.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Do 10 curls with each arm.<\/span><\/li>\n<\/ol>\n<style type=\"text\/css\"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--><\/style>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171%20&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Keto_Bodybuilding\" rel=\"noopener noreferrer\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Intermittent_Fasting_Method_Is_Best_For_You\"><\/span><b><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Keto_Bodybuilding\"><br \/>\n<\/a>Which Intermittent Fasting Method Is Best For You?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before determining which intermittent fasting method is best for you, you need to first learn and understand the different types of I.F. (intermittent fasting). Here are the most popular fasting methods for weight loss and bodybuilding (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/322293\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Time-Restricted_Eating\"><\/span><b>Time-Restricted Eating<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This intermittent fasting method has set fasting and eating windows. Fasting for 10 to 16 hours may cause the body to convert its fat storage into energy usable by our body, and will consequently release ketones into the bloodstream. When combined with keto, this helps the body get into ketosis even faster. Versions of the time-restricted eating are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The 12:12 method: Fasting for 12 hours and eating for the other 12.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The 16:8 method: Eating for 8 hours and fasting for 16 hours. Start at noon and stop at 8 p.m.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The 14:10 method: This means fasting for 14 hours and eating for the other 10 hours. Start at 11 a.m. and stop at 9 p.m.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Of these three methods, the 14:10 and 16:8 routines are the most famous.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"The_5_2_Diet\"><\/span><b>The 5:2 Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Also known as the fast diet, it involves eating normally for 5 days a week while restricting your calories to about 500 (women) to 600 (men) calories for two days a week. If you choose to do this intermittent fasting method, separate your fasting days. i.e., fast on Wednesday and Saturday.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Eat-Stop-Eat_Aka_The_24-Hour_Fast\"><\/span><b>Eat-Stop-Eat Aka The 24-Hour Fast<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This method involves fasting completely for 24 hours a day, once or twice a week. You fast either breakfast to breakfast, lunch to lunch, or dinner to dinner. Once the 24-hour period passes, you should return to your normal eating plan. This method is not as easy as it sounds and may cause mood swings, fatigue, or headaches.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"The_Warrior_Diet\"><\/span><b>The Warrior Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This means fasting for 20 hours a day, leaving just a 4-hour window to eat at night. However, since this requires not eating for a lot of hours, you are allowed to eat a few raw fruits or veggies during the day.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Skipping_Meals\"><\/span><b>Skipping Meals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is another option for busy beginners who do not have enough time to slow down and eat. You may skip breakfast or lunch each day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To know what method works best for you, try the skipping meals method first since it is not as restrictive as other methods. The time-restricted eating plan is also quite beginner-friendly. Instead of jumping straight into the popular 16:8 routine, try the 12:12 or 14:10 plans fast.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Use_Intermittent_Fasting_For_Bodybuilding\"><\/span><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Keto_Bodybuilding\"><br \/>\n<\/a>How To Use Intermittent Fasting For Bodybuilding?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For you to successfully use I.F. to build muscle, here are some simple things that you can do:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Watch_Your_Calorie_Intake\"><\/span><b>1. Watch Your Calorie Intake<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While gaining muscle requires you to eat more calories than you normally would when losing or maintaining weight, you should still keep an eye out on how much you consume. Opt to eat 250 to 500 calories more than you usually do on a daily basis (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/159193-calorie-intake-to-gain-muscle\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Adhere_To_Your_IF_Hours\"><\/span><b>2. Adhere To Your I.F. Hours<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sneaking in meals during the fasting hours will not only mess up your intermittent fasting plan but also counts to add to your calorie intake and might lead to weight gain.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Workout\"><\/span><b>3. Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Muscles grow at different rates depending on age, sex, genetics, and intensity of exercises (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/319151\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). When you work out, muscles tend to tear, and once you stop and rest, they repair themselves and grow bigger. Bodyweight and resistance exercises, and strength and weight training will help build your muscles even while intermittent fasting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As long as you eat enough nutrient-dense foods during your feeding window and work out hard enough (without overtraining), you can easily use intermittent fasting for bodybuilding.<\/span><\/p>\n<h2 style=\"text-align: center;\" align=\"center\"><span class=\"ez-toc-section\" id=\"Tips_For_Intermittent_Fasting_With_Keto_For_Bodybuilding\"><\/span><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Keto\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/9.png\" alt=\"Intermittent Fasting Keto\" \/><br \/>\n<\/a>Tips For Intermittent Fasting With Keto For Bodybuilding<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some things that you can do to ensure that you gain muscle while doing keto and intermittent fasting<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Meal_Preparation\"><\/span><b>Meal Preparation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It is easier to stick to a diet if you already have the meals at hand. Keto diets can be quite hard and confusing for beginners. Before embarking on this journey, pick a day when you meal prep, and that way, you always have keto-friendly meals at the ready, preventing you from breaking it. If eating the same things every day does not appeal to you, opt for food prep. Food prepping involves preparing all the nutrient-rich ingredients you would like to eat for the week; that way it is easier to grab them and make a new meal.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Make_A_Workout_Program\"><\/span><b>Make A Workout Program<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This prevents you from wasting time at the gym (or at home) deciding on what exercises you should be doing. With a program already in place, you wake up already knowing what to do.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Choose_Nutrient-Dense_Foods\"><\/span><b>Choose Nutrient-Dense Foods<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While fasting, choose keto-friendly foods that are high in fiber, vitamins, minerals, and other nutrients. This helps keep your blood sugar levels steady and prevent nutrient deficiencies.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Stay_Hydrated\"><\/span><b>Stay Hydrated<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Drinking water, sugar-free coffee, and tea during the fasting period keep you from obsessing over food. Always drink at least 8 glasses of water daily!<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Stay_Busy\"><\/span><b>Stay Busy<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This helps in keeping you from constantly thinking about food.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Intermittent fasting keto bodybuilding is possible. I.F. and a ketogenic diet both put you into ketosis, which will burn fat as a source of energy for your body. Despite this, working out and watching your calorie intake matter more than what and when you eat. Without exercise, your muscles would grow, and eating more than necessary would most likely make you gain weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, you should consult your doctor or dietitian before starting intermittent fasting and keto for bodybuilding. Exhaustion, irritability, constipation, and endurance issues are just some side effects that you might experience. These side effects might be worse, depending on different factors like age, pregnancy, breastfeeding, and chronic illnesses.<\/span><\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Keto&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Keto\" 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","protected":false},"excerpt":{"rendered":"<p>Intermittent Fasting Keto Bodybuilding What would you say if someone told you that intermittent fasting keto bodybuilding was a possibility? That you could gain muscle while constantly eating high-fat foods and largely reducing the number of hours spent eating in a day. Before you dismiss the idea, check out this article to find out how [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":56148,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[150,71,173,172],"tags":[],"coauthors":[109],"class_list":["post-8415","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fasting-diet","category-keto","category-keto-recipes","category-meal-plans"],"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>Intermittent Fasting Keto Bodybuilding: The Impossible Is Possible - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you considering intermittent fasting keto bodybuilding? Read on to find out how periodic fasting and a high-fat ketogenic diet can help you.\" \/>\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\/intermittent-fasting-keto-bodybuilding\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Intermittent Fasting Keto Bodybuilding: The Impossible Is Possible\" \/>\n<meta property=\"og:description\" content=\"Are you considering intermittent fasting keto bodybuilding? Read on to find out how periodic fasting and a high-fat ketogenic diet can help you.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/\" \/>\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:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Intermittent-Fasting-Keto.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau\" \/>\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=\"\u0421. Kamau\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/e6dd0d89aa92189bcfcce96605ad901f\"},\"headline\":\"Intermittent Fasting Keto Bodybuilding: The Impossible Is Possible\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/\"},\"wordCount\":2745,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Intermittent-Fasting-Keto.png\",\"articleSection\":[\"Fasting\",\"Keto\",\"Keto Recipes\",\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<h2 style=\\\"text-align: center;\\\">Intermittent Fasting Keto Bodybuilding<\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">What would you say if someone told you that <a href=\\\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/\\\">intermittent fasting<\/a> keto bodybuilding was a possibility? That you could gain muscle while constantly eating high-fat foods and largely reducing the number of hours spent eating in a day. Before you dismiss the idea, check out this article to find out how this works.<\/span>\\r\\n\\r\\n<span data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Keto\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Intermittent Fasting Vs. Keto Bodybuilding: Which Is Better?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Intermittent fasting and <a href=\\\"https:\/\/betterme.world\/articles\/keto-diet-basics\/\\\">the keto diet<\/a> are two things that have gained a lot of attraction in the <a href=\\\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/\\\">weight loss<\/a> and fitness communities in recent years. Before deciding which of these two would help in muscle gain, you must first understand what they are and how they work.<\/span>\\r\\n<h3 style=\\\"text-align: center;\\\"><b>Intermittent Fasting<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">This is an eating pattern that revolves around periods of fasting and eating. In IF, people go through extended periods of fasting and have a few short hours (aka the feeding window) where they can eat (<\/span><a href=\\\"https:\/\/www.bodybuilding.com\/content\/intermittent-fasting-ever ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/\",\"url\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/\",\"name\":\"Intermittent Fasting Keto Bodybuilding: The Impossible Is Possible - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Intermittent-Fasting-Keto.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you considering intermittent fasting keto bodybuilding? 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Kamau\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/0ed0cd9711a5e48e59c4cd4e3aa6902c\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png\",\"caption\":\"\u0421. Kamau\"},\"description\":\"Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out. She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. In her articles, Clare tries to give advice which is backed by scientific research and is also easy to follow on a day-to-day basis. She believes that everyone, no matter their age, gender, or fitness level, can always learn something new that can benefit their health.\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/clare-k-420b7a133\/\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/clarekamau\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Intermittent Fasting Keto Bodybuilding: The Impossible Is Possible - BetterMe","description":"Are you considering intermittent fasting keto bodybuilding? Read on to find out how periodic fasting and a high-fat ketogenic diet can help you.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/","og_locale":"en_US","og_type":"article","og_title":"Intermittent Fasting Keto Bodybuilding: The Impossible Is Possible","og_description":"Are you considering intermittent fasting keto bodybuilding? Read on to find out how periodic fasting and a high-fat ketogenic diet can help you.","og_url":"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1920,"height":1080,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Intermittent-Fasting-Keto.png","type":"image\/png"}],"author":"\u0421. Kamau","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/"},"author":{"name":"\u0421. Kamau","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/e6dd0d89aa92189bcfcce96605ad901f"},"headline":"Intermittent Fasting Keto Bodybuilding: The Impossible Is Possible","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/"},"wordCount":2745,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Intermittent-Fasting-Keto.png","articleSection":["Fasting","Keto","Keto Recipes","Meal Plans"],"inLanguage":"en-US","articleBody":"<h2 style=\"text-align: center;\">Intermittent Fasting Keto Bodybuilding<\/h2>\r\n<span style=\"font-weight: 400;\">What would you say if someone told you that <a href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/\">intermittent fasting<\/a> keto bodybuilding was a possibility? That you could gain muscle while constantly eating high-fat foods and largely reducing the number of hours spent eating in a day. Before you dismiss the idea, check out this article to find out how this works.<\/span>\r\n\r\n<span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Keto\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n<h2 style=\"text-align: center;\"><b>Intermittent Fasting Vs. Keto Bodybuilding: Which Is Better?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Intermittent fasting and <a href=\"https:\/\/betterme.world\/articles\/keto-diet-basics\/\">the keto diet<\/a> are two things that have gained a lot of attraction in the <a href=\"https:\/\/betterme.world\/articles\/60-day-weight-loss-challenge\/\">weight loss<\/a> and fitness communities in recent years. Before deciding which of these two would help in muscle gain, you must first understand what they are and how they work.<\/span>\r\n<h3 style=\"text-align: center;\"><b>Intermittent Fasting<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">This is an eating pattern that revolves around periods of fasting and eating. In IF, people go through extended periods of fasting and have a few short hours (aka the feeding window) where they can eat (<\/span><a href=\"https:\/\/www.bodybuilding.com\/content\/intermittent-fasting-ever ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/","url":"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/","name":"Intermittent Fasting Keto Bodybuilding: The Impossible Is Possible - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Intermittent-Fasting-Keto.png","dateModified":"2024-12-16T08:35:01+00:00","description":"Are you considering intermittent fasting keto bodybuilding? 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