Question 1

How long does it take to turn fat into muscle?

Accepted Answer

Turning fat into muscle is physiologically impossible as muscle and fat are composed of different types of cells. However, you can reduce fat while building muscle through a combination of diet and exercise.

Noticeable changes in body composition typically occur within three to six months. This process, which is known as body recomposition, requires a calorie deficit to lose fat and sufficient protein intake to build muscle (3).

The scale may not reflect immediate changes, as muscle is denser than fat and can result in a minimal change in weight. Instead, pay attention to changes in body measurements and how your clothes fit.

Question 2

Can you intermittent fast and still gain muscle?

Accepted Answer

Yes, it’s possible to gain muscle while practicing intermittent fasting (29), although it requires careful planning and adherence to certain guidelines.

Caloric Intake: Ensure you’re consuming enough calories to support muscle growth. Even though your eating window is restricted, you need to obtain sufficient macronutrients—proteins, carbohydrates, and fats—within that period.
Protein Consumption: Protein is essential for muscle repair and growth. Aim for a high protein intake during your eating window to meet your daily requirements. This typically ranges from 1.6 to 2.2 grams of protein per kilogram of body weight.
Nutrient Timing: Pay attention to nutrient timing by consuming protein-rich meals both at the start and the end of your eating window to maximize muscle protein synthesis.
Training: Maintain a regular strength training routine. Focus on progressive overload, where you gradually increase the weight or resistance in your exercises to continually challenge your muscles.
Recovery: Ensure adequate recovery time between workouts and get sufficient sleep to support muscle repair and growth.
Hydration: Stay well-hydrated throughout the day, particularly during your fasting period, to support overall health and performance.
Supplements: Consider supplements such as branched-chain amino acids (BCAAs) or protein powders to help meet your nutrient needs (19), but prioritize whole foods whenever possible.

Find more information in our Should I Workout On An Empty Stomach article.

Question 3

What is the ideal body fat for building muscle?

Accepted Answer

The ideal body fat percentage for building muscle varies. For men, an effective range to optimize muscle growth is typically between 10-20% body fat, while it is around 20-30% body fat for women (15). These ranges help maintain a balance where you’re not too lean (which could impact hormone levels and recovery), but also not carrying excessive fat that may hinder muscle definition.

Some experts recommend leaning out to around 10-12% body fat for men (or slightly higher for women) before starting a bulking phase (15). This approach helps reduce the risk of gaining excessive fat during the muscle-building process.

It is suggested that you stop bulking when body fat reaches around 15% for men in order to avoid unnecessary fat gain. This helps ensure that muscle gains are more pronounced and less fat is gained.

It’s important to consider personal health and comfort levels. Everyone’s body responds differently to diet and exercise, so finding a balance that suits your lifestyle and goals is very important.

Question 4

Do bodybuilders ever do keto?

Accepted Answer

Yes, bodybuilders sometimes follow a ketogenic (keto) diet. The keto diet is a high-fat, low-carbohydrate diet that forces the body to burn fats rather than carbohydrates for energy, which leads to a state called ketosis. Here’s how it can be beneficial for bodybuilders (2):

Fat Loss: The primary advantage of the keto diet is rapid fat loss, which can help bodybuilders achieve a leaner physique.
Muscle Preservation: While on keto, the body burns fat for energy and preserves muscle tissue, which is essential for bodybuilders.
Stable Energy Levels: Instead of relying on carbohydrates for quick bursts of energy, keto provides steady energy from fats, which can enhance endurance during workouts.
Reduced Inflammation: High-fat diets can help reduce inflammation, which may improve recovery times and reduce muscle soreness.
Appetite Control: High-fat foods are very satiating, which can help bodybuilders manage their appetite and caloric intake more effectively.

That being said, there are also some potential downsides to consider (2):

Adaptation Period: Transitioning to a keto diet can lead to initial side effects often referred to as the “keto flu”, including fatigue, headaches, and irritability.
Performance Impact: Some bodybuilders have reported reduced performance in high-intensity workouts due to the low carbohydrate intake.
Diet Complexity: Planning and maintaining a keto diet can be complex and requires careful management of macronutrient ratios.
Nutrient Deficiencies: Without careful planning, it can be easy to miss out on essential nutrients that are typically found in carbohydrate-rich foods.

The above challenges can be overcome with proper planning and monitoring and here are some tips to help with that:

Gradual Transition: Slowly reduce your carbohydrate intake while increasing fat consumption to ease the body into ketosis.
Quality Fats: Focus on healthy fats such as avocados, nuts, seeds, and olive oil rather than processed fats.
Protein Intake: Ensure adequate protein intake to support muscle maintenance and growth.
Electrolytes: Supplement with electrolytes such as sodium, potassium, and magnesium to avoid imbalances.
Monitor Progress: Regularly track your physical performance, body composition, and overall health to ensure your diet meets your needs.

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