10 AWESOME Reasons Why I Fast Every Single Day

Spartans & Greeks Didn't Eat a Morning Breakfast Meal!

As I write this article it has been at-least four months since I've had a morning breakfast meal. In fact I go until 2 pm everyday before my first meal. To be honest skipping breakfast and fasting is one of the best things I've ever done!

In this article I am NOT going to tell you why you don't need breakfast, why fasting won't cause you to burn muscle and why fasting will not slow down your metabolism. If you still believe in these ridiculous myths I suggest you read this article here - http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html

Instead in this article I am going to share with you some incredible benefits I have received by fasting 16-18 hours every single day (9-10pm until 2-3pm). Now Let's get to this!

1. My Face Cleared UP! WOHOO

celebrity intermittent fasting

For the last time I am not Brad Pitt! Just a close relative.

Through my teens and into my adult years I have always suffered with acne and regular breakouts despite eating a healthy diet and washing my face regularly. Once I started pushing my first meal later into the day my skin started to gradually improve. When I would go back to breakfast my skin would breakout again. Eventually I made the connection that daily fasting is the best cure for acne. I have no idea why this works all I know is that it freaking works! If I had to take a guess I would say that giving your body an extended break from digesting food allows your body to detox itself. Digesting food constantly throughout the day puts a lot of stress on your body and that stress comes out in many ways.

2. Breathing Conditions Improved

Can't take a deep breath what to do

For the past few years I have suffered from some shortness of breath at times. At its worst my ability to enjoy life would be reduced significantly. Not being able to suck in a nice, big satisfying breath can drive you nuts and make your life somewhat miserable. Cutting out gluten, limiting dairy, injecting myself with vitamin b12 shots weekly and avoiding all fragrances and secondhand smoke improved my breathing conditions greatly.  Once I added intermittent fasting to the mix my breathing got even better and now gives me no problems to this day (except when I expose myself to second hand smoke, fragrance, gluten or too much dairy). On a side note if you are the type of person who wears excessive cologne or perfume on a regular basis and even worse - does so to the gym then I HATE YOU.

3. I Crave Healthy Foods

No Thankyou! I'll pass :)

Once I started skipping my breakfast and fasting I have began to crave healthy, natural foods. Go 16-20 hours without food and naturally you will gravitate towards healthy foods. Eat food on a regular basis several times a day and you take the healthy stuff for granted and junk food becomes tempting.


Okay. I'm getting a little ahead of myself here.

My friends still don't believe me when I tell them that I cook for myself everyday. Rewind a few months ago before I started this intermittent fasting thing and cooking seemed like the biggest pain in the A$$. I would rather drive to a restaurant and pay $20 for a meal then to make a meal for myself. Once I started fasting I gained a strong appreciation for cooking BIG Healthy Meals for myself. Never in my life did I ever think I would
a) regularly cook for myself & b) actually enjoy it

5. I CAN EAT BIG A$$ MEALS and Get/Stay Lean

One of my Favorite Dinner Meals (no I am not bulking - I'm cutting :)

There is something manly about eating big meals. Ever notice that women love it when they see a fit man eat a LOT of food?  I feel like this goes back to our tribal days when the Alpha Males would get the most food. Women are inherently attracted to alpha men. In the past when I followed traditional dieting of 5 small meals a day I felt like a little girlyman/wimp. In addition to this I could never stay satiated on small meals and all I would think about throughout the day was food. Now I can get super lean and maintain while having nice, big, healthy massive meals.

My favorite method is to eat a regular size meal at 2pm and again at 5:30 and then a BIG A$$ KING SIZE Meal at 9pm.

6. Getting Shredded is EASY With Intermittent Fasting 

Got Ripped Skipping Breakfast

Believe it or not fasting is an effective appetite suppressant. Once you adapt to it you do not get hungry during the fast. Instead you feel a sense of mental clarity and determination. In addition fasting lowers insulin, boosts HGH and increases catecholamines putting you in the ultimate fat burning state. Stubborn body fat no more. As well taking in caffeine in a fasted state increases the stimulatory effects.

7. Bulking Up is Also Easy with Intermittent Fasting 

Added Pure Muscle Fasting Everyday

Bulked up here (10 lbs heavier then the picture before) fasting 16 hours everyday and strength training only 3x per week. Most of the training was done on an empty stomach after ingesting 10g of BCAA (to increase protein synthesis and prevent protein breakdown). BIG high carb and moderate protein post workout meals were emphasized here to maximize lean muscle gains when my body was the most primed for growth. Fasting increases insulin sensitivity which allows you to better store and utilize carbohydrates in muscles. No need for tupperware containers and regular shakes. I could enjoy life without worrying about getting 30g of protein every couple of hours.

8. Incredible Mental Clarity with Fasting

Watch the trailer of Limitless and you will understand what I'm talking about.

Fasting is like taking NZT! I was blind but now I can see. Since I have skipped breakfast I am more productive, determined and have better focus. Everything is clear. I know what I need to do and I do it.

9. I Never Get Colds Anymore

It's Okay Adriana! I won't catch your cold I promise ;)

Before I started this Intermittent Fasting Thing I used to get sick quite often. Like everyone I'm sure I can't stand being sick coughing and sniffling all the time. YUCK! Well now I rarely get sick! Even when everyone around me is getting sick and I'm getting their germs I stay healthy and vibrant. It is AWESOME! I love it when people are like, "stay away from me, I'm sick." I just respond, "That's okay, I don't get sick"

10. I Now Wake Up with a PANT BUSTING BONER every Day!

how to increase testosterone

Good Morning Baby! ;)

Excuse me if that last one was too much! Just thought I  would add it because I think it's awesome. For men that don't know a strong morning hard on represents high testosterone levels. Ever since I started daily intermittent fasting I have noticed a big difference in the morning. Why intermittent fasting improved my morning testosterone, I have no clue. Maybe it's my body providing a little kick start to give me energy to go out and hunt for food (my hypothesis). Don't ask me for the scientific reasons or explanations. I don't have them. I'm just telling you what I noticed.

How to Get Started With Daily Intermittent Fasting? 

I will keep this quite short and concise for now. I will expand in another article. For daily fasting I like to go 16-18 hours without food. So If I finish eating at 10pm I will go until 2-4pm the next day until my first meal. Coffee, water and tea can be consumed during the fasting hours. I keep a 6-8 hour eating window where I consume all my calories. I like to have 3 meals within this time frame spaced evenly apart and avoid snacking between these meals. If my goal is fat loss I will keep my first 2 meals smaller and my last meal will be the biggest (this allows me to keep calories low without too much trouble). If I am bulking I will make the post workout meal the largest.

If I train around 12:30-1pm I will workout fasted after ingesting 10g of BCAA or whey protien. If I workout in the afternoon (3-5pm) I will eat 1 small meal (20% of daily calories) 2-3 hours before training and 2 more meals after training.

If I workout in the evening 7 or 8pm then I will have 2 pre workout meals (2pm and 5pm) each of roughly 20% of total calories. Then I will have one big post workout meal after training (roughly 60% of total calories).

Bonus Video

Checkout this video I made recently. Doesn't have anything to do with IF (intermittent fasting) but I decided to add it for fun.

Next Article - How to Incorporate Intermittent Fasting into Your Routine to Boost Muscle Growth & Maximize Fat Loss 

For more information on Intermittent Fasting for muscle building and fat loss visit Leangains.

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  1. max

    Hey Greg i’m Max again ;)
    Did you see the huge and ripped body of the new superman actor??
    I think he’s bigger than Reynolds’s.
    How do you achieve a body like that?
    Strenght training??
    And if you continue to gain strenght over time you will continue getting bigger like that?
    In how much time?

  2. Branden V.

    What would you recommend for a post-workout meal if you were trying to bulk up? And how would you split the calories over the course of the day. Majority in the last meal of the day?

    • admin


      My favorite post workout meals for adding muscle usually consist of a lean meat like chicken breast and a good source of carbohydrates like rice, pasta, potatoes or yams. For adding muscle I recommend having your biggest meal after you workout and keep your other meals a little bit smaller. For fat loss I have gotten the best results keeping my first two meals small (25-30% of daily calories each) and my last meal the biggest (40-50% of daily calorie intake).

  3. Keith

    Greg, let me ask you something:

    does a PWO protein shake (just water+gold standard protein) break a fast? what about green tea or juiced fruit/veggies?

  4. Bowen

    Hi Greg,

    What’s your opinion on total intake of protein? Brad Pilon says on his website that 70-120g is more than sufficient to build muscle mass. Have you found this to be effective in your training?


    • admin


      I think that protein intake should be set much higher. 1-1.5 grams per pound of lean body mass. Everyone who is in incredible shape – strong, very lean and muscular tend to eat a lot of protein. You may be able to build muscle with 70-120 grams per day as a beginner but if you are striving for a high status I think it takes a little more protein to add lean mass (muscle without fat gain).

  5. T

    I can relate to the not getting colds and your skin clearing up. Also, when you say coffee and tea can be consumed during the fasting hours, do you mean black coffee and tea with no milk or sugar? Can you clarify?

    • admin


      Never said that. Fruit is not very effective at replenishing muscle glycogen and therefore should be limited during high carb refeed days.

  6. Zack

    You say when fasting u take either 10g of bcaa or whey protein. Would the protein not break the fast?

    • admin


      Technically the protein would break the fast but the benefits of pre workout protein outweight being in a completely fasted state.

  7. Sid

    I posted this in the “contact” section , but didn’t get a response, so heres my question..
    ” Hey Greg,
    First congrats for the awesome website! very useful content. Kinobody and FitnessBB are all i need for my workouts! :)

    I’ll get to the point. I saw “a simple but effective home gym workout” article dated November 16,2011 (http://www.kinobody.com/1448/home-gym-workou/) . I don’t have access to a commercial gym so home workouts are my only option. In the article dips are the recommended exercise for chest.

    My question- would just doing dips develop a square chest? I think i remember seeing in another article that dips are effective for developing the line under the chest. So wouldn’t dips tend to under develop the upper chest? are there any other body weight exercises for developing the square chest look?

    Keep up the good work!

    Thank you…

    -Sid- “

    • admin


      I used to be somewhat paranoid about not developing my upper chest. If you get lean enough everything will fall in place. With that being said dips will pack on muscle on your whole entire chest with slightly more emphasis on the lower part. Not a big problem though. Incorporate handstand push ups in there and you will be fine.

  8. Javier

    Hey bro this is the first time i see your page i’m from Mexico and a few weeks ago I bought visual impact body building from Rusty Moore and I feel great and see some results Im not gonna lie to you I’ve been working out and doing my best on the diet 2 years ago I tried something like this fasting thing and it really worked for me going from 78 kgs. to 68 kgs. in almost 3 months the only thing i did back then was every morning going to the gym on an empty stomach sometimes just took 1 or 2 spoons of peanut butter after the gym get my first real meal a whole chicken or maybe just half of it this was around 2 pm. then afer 2 or 3 hours later took another meal which was the other half of the chicken or tuna and that was it i wasn´t taking supplements or anything else the last meal was around 5 or 6 pm. then i didn´t eat anything until next day after my workout, tell me what you think about it, right now i don’t have the time i had back then now i’m 25 and have a job all day and basically what i’m doing along with visual impact from rusty moore is every morning i eat pretty much anything just taking care on the calorie intake at 2 or 3 pm my second meal which is almost everyday chicken with veggies and 1 hour after my workout which is around 8 to 10 pm 1 spoon of protein in a shake and that’s it please let me know what you think and if you can give me any more tips i’d apprecciate it regards!!!

  9. Pauline

    Its very inspiring site! :) Its my first time to read this kind of page, it really amazes me. I learn a lot of healthy knowledge on how to handle myself in a healthy way. Thank you for this page!
    Pauline recently posted..does caffeine cause acne

  10. Luke

    I experienced the same effect from fasting and when I saw the movie Limitless I thought too of this!
    So I decided to change my diet but I made a few changes:
    1. meal/after staying up/ Proteinshake (optional with Plantagoseeds),creatin and a double shot(2 Espresso’s)
    -between greentea capsules-
    2. 7 hours after/20 % of calories/much carbonhydrates and little fat(e.g. joghurt health bread)
    3. 3h later/whey proteinshake
    4. 3h later/big meal 50% calories/ approx. 47% protein 50% carbs 3% fat

    before every training I take BCAA and after Whey;

  11. Gabriel

    Hi Greg,

    You mentioned your biggest meal of the day is at 9pm. Given you’re going to be sleeping soon, isn’t it bad if your body is digesting a big meal while you sleep? Shouldn’t this be an opportunity for your body to rest and heal isn’t during the sleep period rather than expend it’s energy on digestion.

    I’m open to your approach, just wondering how it works for you. Other nutritional experts I seen have said that you should have your last meal at 5-7pm.

    Cheers Greg

  12. Michael

    Hey Gog,
    I have been trying fasting till 2 oclock, following the eating plan and the bodyweight excercise plan you have up here. but I am always sluggish for most of the morning. I am 18, but I am still growing taller and bigger- is it unsafe for me to watch my calories like you recommend? I can’t understand why some guys who seem to barely care are so much leaner than me. Not only that, but once every few days I binge eat on sweets at night. does that mean im not getting enough. agh. answer questions please!

    • Greg


      It is definitely safe for you to watch your calories and lose weight. Some people naturally have a very low body fat set point which makes it easy for them to stay lean. I recommend you track your calories and eat at a 500-750 calorie deficit or 10-12 calories per pound of goal bodyweight. If you want some junk then allow yourself it without going over your calories.

  13. Angel

    What type of food do you eat for your first meal, second meal and the final meal?

    How much Carb to Protein ratio for each meal # 1, meal #2 & meal #3?