Is Extended Fasting Sabotaging Your Muscle Gains? (Savage AMA)

Hey everyone, Robert Sikes here! In this special AMA (Ask Me Anything) episode, my co-host Greg and I sat down to answer some of the best questions you, the listeners, sent in. Instead of me reading and answering alone, Greg read the questions, and I gave my honest, straight-up answers. We covered a lot of ground, from keto and athletic performance to digestion, fasting, and how to keep muscle while losing fat. If you're curious about keto, fitness, or just want some simple advice, this blog post is for you.

And hey, if you want to take your body to the next level, don't miss my FREE Bodybuilding Masterclass! It's packed with everything you need to know to get shredded without wasting time or money. Now, let's dive into your questions!

Can You Be a Serious Athlete on Keto or Low Carb?

This question comes up a lot. Many people think you need carbs to perform at a high level, especially in intense workouts. Some experts even say carbs are necessary for peak performance. Here's my take: most studies don't let people get fully fat-adapted before testing, which is important. Your body needs time, like six months or more, to switch over to using fat and ketones efficiently for energy.

Greg and I have both been keto for over ten years, and trust me, it keeps getting better. Your body is super adaptable. If you feed it mostly fats and proteins, it will build the tools it needs to use those fuels well. For example, your body makes more transporters that help move ketones into your muscles the longer you stick with keto.

About the post-workout crash some people feel: when you're fat-adapted, your muscles still have glycogen (stored sugar) to use, even without eating carbs. I've seen my blood sugar rise during workouts and then come back down afterward when I wear a glucose monitor. If you feel a big dip, try adjusting when you eat your fat and protein meals before training. For me, a big, fat, and protein meal the night before a morning workout works great.

Also, electrolytes are key! Make sure you're hydrated and getting enough salt, magnesium, and potassium before, during, and after exercise. Some people even use MCT oil or L-carnitine during workouts for quick energy without carbs. So yes, you can be a serious athlete on keto—you just need patience and the right nutrition timing.

How Do You Stay Regular and Avoid Constipation on Keto? Does Fiber Matter?

Great question, and one many people worry about. Here's the thing: I eat mostly animal-based foods with little to no fiber, and I'm super regular. I usually have one good bowel movement a day, right after coffee and water in the morning. Fiber mostly adds bulk to stool and is linked to carbs, so if you're eating fewer carbs, you'll have less fiber.

If you're eating good fats and proteins, your body digests them well, and there's less waste to push through your intestines. So, fiber isn't always necessary to stay regular. That said, it's important to find the right balance of fats and proteins. Too much of either can cause loose stools or constipation.

Hydration and electrolytes also matter a lot. If you're dehydrated, your gut won't have enough fluid to keep things moving. Magnesium citrate, for example, can help if you need a little boost. Finally, pay attention to your stool. The Bristol Stool Chart is a good guide to see if things are normal.

What Should You Eat Around Endurance Events on Keto?

Endurance events like marathons or ultra races take a lot of energy, so what you eat matters. Before the event, have a solid meal of fats and proteins that you know your body handles well, no new foods! Eating a big, fat, and protein meal the night before helps fill your muscle glycogen stores and keeps your energy steady longer because fat digests slowly.

During the event, you don't need carbs like most runners do. Instead, small amounts of fat and protein every couple of hours can help keep your energy up without causing stomach issues. For example, some athletes use keto snacks like KetoBrick, which melts into small bite-sized pieces for easy eating on the go.

Also, don't forget your electrolytes and hydration. Muscle cramps often happen when you're low on salt, potassium, or magnesium. Keep those levels up throughout the event to stay strong and cramp-free.

How Do You Handle Sugar Cravings and Energy During Keto Transition? What About Anxiety?

Switching from a carb-heavy diet to keto can be tough at first. My advice? Rip the band-aid off. Go full keto quickly instead of slowly transitioning. The uncomfortable feelings usually last a few days, and then you start to feel better.

If you crave sweets, you have two choices: either completely avoid sweet foods so your taste buds reset, or replace sugar with keto-friendly sweeteners like stevia, monk fruit, or erythritol. There are keto versions of almost every sweet treat, from cheesecakes to gummy bears, that you can make at home.

Energy-wise, the biggest mistake people make is not eating enough fat when they cut carbs. Your body needs fuel, so replace carbs with good fats, even if you have body fat to lose. Protein alone won't give you enough energy.

About anxiety and stress during keto: Some people feel more anxious when they cut carbs. That's normal at first. But as your ketones rise and your body adapts, anxiety usually gets better. Sometimes, supplementing with exogenous ketones (like ketone salts) can help ease anxiety while you adjust.

When Cutting, Should You Change Your Lifting Routine?

When you're cutting (losing fat), many people wonder if they should lift lighter, do more reps, or add cardio. Here's what I do: I try not to change my lifting at all. Keep lifting heavy and challenging your muscles. This helps protect your muscles from breaking down.

You might not be able to lift as heavy or do as many reps as when you're building muscle, but keep pushing as hard as you can. The goal during a cut is to keep the muscle you have, not necessarily build more.

Cardio is useful, but should be a last step if your diet alone isn't helping you lose fat. Focus on nutrition first, then add cardio if needed. Don't overthink your training; consistency is the key.

Is Strength Training or Cardio Better for Keeping Muscle While Losing Fat?

Strength training wins, hands down. To keep muscle while losing fat, you need to keep your muscles working hard. Cardio is good for burning calories, but doesn't protect muscle like lifting does.

Also, don't focus just on the scale. If your weight goes down but you're losing muscle, you might not look as good as if you kept your muscle and lost fat. Focus on keeping your lifts strong and your nutrition solid.

Should You Test Ketone Levels? Are There Factors That Affect Ketone Numbers?

When I started keto, ketone testing wasn't common. Now, people test all the time with urine strips, blood meters, or breath analyzers. But is it necessary? Not really.

If you follow keto properly and feel good, you don't need to test every day. Still, testing can be helpful sometimes, especially if you're trying new foods or tweaking your diet.

Things like stress, sleep, and exercise can change your ketone levels too. For example, after training, your blood sugar might rise and ketones drop, then ketones increase later as you recover.

Think of ketone testing as a tool; use it when you want extra info, but don't obsess over it.

Is a 36-Hour Water Fast Safe While Cutting? Should You Use Intermittent Fasting Instead?

Extended fasting, like 36 hours without food, can be helpful sometimes. It gives your body a break and can support health on a cellular level. But it's not the best way to lose fat or keep muscle during a cut.

If you're cutting calories, fasting that long can hurt your workout performance the next day, making it harder to protect your muscles. Instead, I recommend intermittent fasting with shorter fasts, like 18 to 24 hours, and focusing on steady calorie reduction.

Remember, training hard and eating enough fat and protein are the best ways to keep muscle while losing fat.

Ready to Take Your Body to the Next Level?

If you want to learn more about how to build muscle, lose fat, and master keto for bodybuilding, join my FREE Bodybuilding Masterclass! This training will show you my proven 7-Phase System that helped me drop from 16% to 3.9% body fat and earn my WNBF pro card—all while keeping my muscle and feeling sharp.

Don't waste time on confusing diets or endless cardio. Discover the savage within and get the results you want, the smart way.

Chapters:

0:00 Why extended fasting isn't great for cutting phases  

2:03 How extended fasting can hurt athletic performance and recovery  

5:47 Timing your meals for max energy during training  

7:41 Boost your workouts with these powerful supplements  

11:25 Does fiber really matter for regular bowel movements?  

13:13 The best pre-race nutrition for endurance athletes  

17:01 How to crush sugar cravings during a fasting routine  

18:40 Managing energy and stress during a low-carb transition  

22:11 How to preserve muscle while cutting fat  

23:46 Tracking body composition vs. weight loss during fasting  

27:06 Can extended fasting boost fat adaptation?  

28:57 Why extended fasting isn't a game-changer for body composition  

32:21 Viewer Q&A - Your top questions answered!