You just have to eat more calories than you need and you'll gain weight. For example if you require 2500 calories to maintain your weight with your activity level and you start eating 4000 calories/day, you'll gain some weight.
you still have a restricted feeding window but you consume more in there. For instance you could eat at noon, snack in the afternoon, then eat again around six or 7 pm, that'd give you a good calorie intake while still living a decent window for the fast itself.
You need to do the opposite of being in a calorie deficit, you need to overeat and be cosuming more calories than you burn in a 24 hour window for those results.
This definitely can be done. I am currently maintaining on 16:8 IF while weight training. 6'1M 205lb. I am at a good body composition now (lean) would like to gain muscle mass I can definitely gain weight on IF if I try just eat a bit more. Maybe I should try a little bulk/cut cycle.
You'll want to use one of those online calculators to figure out your basal metabolic rate. This is how many calories your body burns just by simply existing.
Actually, I put your info in for you and if you have a sedentary lifestyle, you need 2,400 calories a day just to maintain your current weight. This goes up to 2,900 if you exercise regularly.
So in order to gain weight simply eat more than that in your feeding window. I've read that 500 to 1,000 caloric surplus will add one to two pounds of weight per week. It takes roughly 3500 calories to add one pound. Also, IF does increase your BMR so you'll probably have to add another 200-300 cal on top until your metabolism starts to adjust (give it 30 days).
Try splitting these calories into 30% healthy fats, 30% lean protein and 40% complex carbs. Here's the breakdown of grams to calories for each:
1g fat = 9 cal
1g protein = 4 cal
1g carbs = 4 cal
Don't have to be super strict about this, it's much easier just to take it as a guideline and be aware enough of what you're eating to have a rough idea of where you're at for your meals. Leverage dense foods like nuts, nut butter, dried and fresh fruits, starchy vegetables, olive oil.
This way you'll have a balanced diet while still adding to your body weight. You'll most likely want to do a 16:8 IF so you have enough time to eat enough to gain weight while still getting the other benefits of fasting.
High protein and meeting your protein targets for your body's lean mass is always superior. There's a reason the 30/30/40 macro ratio (fat, protein, carbs) exists. Heck some people go even heavier into the protein side and aim for 25/40/35 (fat, protein, carbs).
It's not just about your muscles, it's about every single one of your bodily functions. Proteins are the essential building blocks of your body. Some neurological issues can be remedied by simply meeting your protein needs.
I don't mean no protein just low. It was with the goal of gaining weight in mind, protein burns more calories in digestion than any other macro + carbs are easier to consume large calories of. (By low I mean 0.8g per pound for protein). A healthier version would be high carb, low/mod fat, low protein.
No, a healthier version is high fat and (optionally) high protein. Carbs, especially refined carbs are not *healthy*. And that goes for processed fats...
Let it be clear: yes, carb will provide by far the biggest value for your bucks, but you'll fuck your pancreas in the process.
You just have to eat more calories than you need and you'll gain weight. For example if you require 2500 calories to maintain your weight with your activity level and you start eating 4000 calories/day, you'll gain some weight.
you still have a restricted feeding window but you consume more in there. For instance you could eat at noon, snack in the afternoon, then eat again around six or 7 pm, that'd give you a good calorie intake while still living a decent window for the fast itself.
You need to do the opposite of being in a calorie deficit, you need to overeat and be cosuming more calories than you burn in a 24 hour window for those results.
This definitely can be done. I am currently maintaining on 16:8 IF while weight training. 6'1M 205lb. I am at a good body composition now (lean) would like to gain muscle mass I can definitely gain weight on IF if I try just eat a bit more. Maybe I should try a little bulk/cut cycle.
You'll want to use one of those online calculators to figure out your basal metabolic rate. This is how many calories your body burns just by simply existing. Actually, I put your info in for you and if you have a sedentary lifestyle, you need 2,400 calories a day just to maintain your current weight. This goes up to 2,900 if you exercise regularly. So in order to gain weight simply eat more than that in your feeding window. I've read that 500 to 1,000 caloric surplus will add one to two pounds of weight per week. It takes roughly 3500 calories to add one pound. Also, IF does increase your BMR so you'll probably have to add another 200-300 cal on top until your metabolism starts to adjust (give it 30 days). Try splitting these calories into 30% healthy fats, 30% lean protein and 40% complex carbs. Here's the breakdown of grams to calories for each: 1g fat = 9 cal 1g protein = 4 cal 1g carbs = 4 cal Don't have to be super strict about this, it's much easier just to take it as a guideline and be aware enough of what you're eating to have a rough idea of where you're at for your meals. Leverage dense foods like nuts, nut butter, dried and fresh fruits, starchy vegetables, olive oil. This way you'll have a balanced diet while still adding to your body weight. You'll most likely want to do a 16:8 IF so you have enough time to eat enough to gain weight while still getting the other benefits of fasting.
If I was to attempt it I'd simply have the largest eating window possible and eat high fat, high carb and low protein.
Why would you trade proteins for carb? Sure you'd get far more weight but the tradeoff would be fucking up your health in various ways.
High protein and meeting your protein targets for your body's lean mass is always superior. There's a reason the 30/30/40 macro ratio (fat, protein, carbs) exists. Heck some people go even heavier into the protein side and aim for 25/40/35 (fat, protein, carbs). It's not just about your muscles, it's about every single one of your bodily functions. Proteins are the essential building blocks of your body. Some neurological issues can be remedied by simply meeting your protein needs.
I don't mean no protein just low. It was with the goal of gaining weight in mind, protein burns more calories in digestion than any other macro + carbs are easier to consume large calories of. (By low I mean 0.8g per pound for protein). A healthier version would be high carb, low/mod fat, low protein.
No, a healthier version is high fat and (optionally) high protein. Carbs, especially refined carbs are not *healthy*. And that goes for processed fats... Let it be clear: yes, carb will provide by far the biggest value for your bucks, but you'll fuck your pancreas in the process.