So recently I made a video about how I've been eating primarily once a day for the last five years and despite doing that I've still able to build some muscle mass, I've gotten stronger in my exercise and fitness and yeah I haven't experienced any of these like negative side effects of this kind of extended fasting. How does it work and is it even possible and how would I do it? Well in this video I'm gonna talk about can you build muscle with one meter a day and how do you actually do it? Make sure to click the like and subscribe as well for future videos or similar bi-hanging. Okay so let's give it a brief overview. When I started doing 1 md I weighed approximately 72 kilograms or something and that was five years ago and now I weigh approximately 79 kilograms and yeah over the course of this time period I've still increased all my lifts at the gym I've gotten stronger with calisthenics and everything else. There are some other people and even some athletes who have done 1 md and they're still able to you know be very good in their exercise. Gohei Uchi Muras is a two-time Olympian gymnastics champion and a six-time world champion from Korea who also is 1 md The famous old school bodybuilder Sergio Oliveira was also said to be eating 1 md at least sometimes. Now of course these people they're not like the biggest they're not running Coleman they're not they're not literally the champions of the world year-round all the time. These people they may do 1 md because of some other goals and purposes so that is for me as well like I'm not doing 1 md because of I think it's superior in terms of muscle growth or exercise I do it just because I enjoy it and it's very very simple to be a low body fat all the time and it's also good for like mental performance productivity and just even some longevity benefits that I do think that will happen. If your goal is pure muscle mass and you want to be building muscle as fast as possible then yeah you should eat you know four to five six times a day as the common bodybuilding recommendations tell you to but yeah like I said if you're interested in some other aspects of independent fasting then the one meal they can be a possible option and you don't necessarily have to lose muscle. Muscle growth results from the positive balance between muscle protein breakdown which is catabolism and muscle protein synthesis or anabolism. Anabolism and muscle growth are regulated by anabolic pathways like Amtso or an IGF1. They're stimulated by protein and amino acids, insulin, carbs and overall calories. Catabolism and muscle breakdown are regulated by catabolism pathways like AmpK and autophagy. They're activated by calorie or sugar and protein restriction fasting exercise and some foods. You can still build muscle by eating one meal a day if you stimulate more muscle protein synthesis then you stimulate more muscle protein breakdown. It's just that it's very hard to reach that if you're only eating one meal a day and your stimulate muscle synthesis only once. One of the biggest limiting factors to build a muscle with one meal a day is the amount of muscle protein synthesis that you can stimulate in that one meal so your body can stimulate muscle protein synthesis only to up to a certain threshold per meal and in order to overcome this limitation then you need to have several meals spread throughout the day to keep the muscle protein synthesis elevated all the time. However, when you do eat protein in a single sitting it doesn't mean that you're losing the protein or your body doesn't absorb it. Your body will absorb all of the protein that you eat. It's just going to do it over a slower period of time and it's got a last for a lot longer. For example, the digestive hormone colitis to kinase CCK can slow down the contraction speed of intestines in response to protein intake. CCK gets released when you eat dietary protein and it slows down your digestion as to absorb it better. Several studies on independent factors have shown that eating your entire day's protein in one sitting or within four hours doesn't cause muscle loss or negatively affects protein metabolism. So the most important thing is to just eat enough protein and even if you do it within one meal or two meals or whatever it means compared to six meals then you shouldn't like lose muscle because you can still get the adequate amount of protein and your body will break down that protein as it goes along over a longer period of time. It's just that in order to build muscle then you need some of these additional pulses and spikes in the muscle protein synthesis to trigger the body to start building muscle. So over the course the different main difference between eating like six meals a day and one meal they would be just the speed at which you build muscle. So there is a higher risk of losing muscle if you eat one meal a day because of just spiking muscle protein synthesis once compared to six times but if you spread it out over the course of like six years like I have then you can still see a linear progression in your muscle growth as long as you eat enough protein per day and doing consistently. What I also discussed in my previous video was this thing called targeted in a meta fasting and this is probably my biggest secret in terms of how do I still manage to you know build muscle and get stronger while doing one meal a day because like I said it's not the most optimal thing to build muscle with and yeah if you're not really careful then you will probably you know at least you're gonna hit a plateau and it's not gonna be the most best thing. So that's why I do this target in a meta fasting which means that I still eat one meal a day and I have like a protein shake during my workout and so that is gonna give me like an additional surge in muscle protein synthesis and it's also gonna help me to reach my daily protein intake much more easily while still maintaining a more positive and able state. So it's gonna reduce the muscle cadabalism doing exercise while at the same time increasing my muscle protein synthesis. Personally I think that it's very hard to be building muscle if you only eat one meal a day like within one hour or something because of the said reasons like you're just being in a catabalist state for too long and you don't have enough time for muscle anaphylism whereas if you have like a protein shake or even like two meals a day, 16 and 8 fasting which is a very common way of doing it that is also like a very perfectly suitable for building muscle because you still get two spikes in muscle protein synthesis and you can minimize the muscle cadabalism so the target in a fasting is let's say one and a half meals a day basically and I do it also because of convenience like I just don't prefer to eat during daytime kind of saves a lot of time and it's very easy to just have like a shake or something. Awesome I love protein. So here are the things you need to do in order to build muscle with one meal a day increase your protein intake because you're eating at a confined window you need to make sure you get adequate amounts of protein optimal ranges are between 0.7 to 1.0 grams per pound of body weight. However I do think that a slightly higher protein intake may be more optimal if you're doing one meal a day because of the said reasons that your body would digest the protein over a longer period of time so with one meal a day you can increase it up to 1.2 grams per pound of lean body mass. Second focus on resistance training the most important part is to send the right stimulus to your body in the form of resistance training heavy compound movements like bench press squats, deadlifts, pull-ups, barbell rows and overhead press are the best muscle builders your main focus in training should be getting stronger in these lifts. Use carbs strategically. To not go too calabolic during the day you want to be fat adapted and in ketosis most of the time however some carbs structured around your workouts won't make you lose adaptation the best time to have some carbs is either immediately before or after a workout. Sleep properly the most important aspect of recovery is deep sleep that's when your body starts repairing itself. Focus on nutrient density eat foods with the essential nutrients your body needs the best ones for that would be organ eats eggs fish meats tubers vegetables fruits and some nuts if you're struggling with eating enough calories within 1 to 2 hours then eat higher calorie foods that have some nutrients the easiest way to do that would be to swap leaner pieces of protein like a chicken breast or a white fish for something that's slightly heavier and a fedier like beef or pork. Lastly you should also maybe want to have like some refeed days basically that you don't want to be doing one meal a day all the time because your body may get used to it and you may struggle by just heating your protein and calories all the time consistently so on some days you may have like two meals that is perfectly fine and that can actually be a good beneficial thing in order for giving your body a break as well as increasing your overall protein and calorie intake. So there you have it this is how I do one meal a day you can call it one and a half meals a day or a target even a fasting whatever it is but yeah that's how I do it and I don't really I don't plan to stop at a moment because I enjoy it and it's pretty pretty simple and pretty easy so as long as I'm still making progress as long as I'm still making gains and as long as I'm enjoying it then I might keep going. If you want to know how to fully optimize this kind of target at any amount of fasting for muscle growth fat loss and longevity then check out my metabolic atava gemeste class. You'll also get a four week meal plan or workout routine that tells you exactly how to do it but other than that thanks for watching this video make sure to click the like subscribe notification bell as well my name is Seem stay optimized stay empowered.