Metabolic FastTrack™ for Max Muscle Mass

Fasting can be a powerful tool for maximizing muscle mass when done correctly. Here are the key rules to follow for the best results:

Always Train Fasted

Training in a fasted state increases catecholamines, helping you burn more fat and pump more blood to the muscles. This means you'll break down fat instead of muscle, keeping you as lean as possible. Increased blood flow to larger muscles translates to more strength and, with proper nutrition, more gains.

Workout Towards the End of Your Fasting Period

Working out towards the end of your fasting period maximizes insulin sensitivity, allowing for a significant spike of mTOR (mechanistic target of rapamycin) when you break your fast. mTOR is crucial for muscle growth as it promotes protein synthesis. This ensures that your body efficiently uses the protein you consume right after your workout.

Break Your Fast with mTOR-Spiking Foods

To maximize muscle growth, break your fast with foods that spike mTOR. Focus on high lean protein sources like whey, lean meats, and fish. Pair these with high-carb foods such as cream of rice, white rice, white potatoes, and a fruit/fructose source, along with a bit of salt. Keep fats low, around 3g of omegas, to enhance the anabolic response.

Sample Meal Plan

Meal 1:
- 2 servings of white rice or pasta, or 1 sweet/regular potato
- 0.5-1 lb lean protein (e.g., chicken breast, 90+% lean ground meat, white fish)
- 3g fish oil

Meal 2:
- 0.5-1 lb meat (fattier options like ground beef, ground turkey, or fish)

 

Carb Spike:
- Fruit
- Coconut oil or nut butter
- 1-2 scoops of protein powder of choice

Follow MFT Rules and Adjust Calories as Needed (In Guide Section)

Stick to the MFT™ rules for the rest of your diet. As your weight gain stalls, gradually add more calories to continue progressing.  You can add calories multiple ways including adding the same type of carbs to meal 2 or even adding protein shakes in between meals.  This is completely up to you and how each makes you feel.  Add calories in increments and judge if you should add more based on your weigh ins every week.

By following these guidelines, you can optimize your muscle growth while staying lean. Fasting, when combined with strategic nutrition and training, can significantly enhance your muscle-building efforts.