I will be putting much more of my content out via email since it is harder to reach people on RUclips these days, if you would like to get my info via email, please join my newsletter here: www.thomasdelauer.com/life-optimization-tactics/
*OK folks, here's the white board:* *STANDARD KETO DAY* *Breakfast:* Coffee/tea + 1 tbsp ghee OR coconut oil 2 whole eggs + (optional 2 oz lox) ½ medium avocado *Lunch:* 6 oz lean ground beef or turkey 1 cup broccoli/asparagus/brussel sprout 2 tbsp olive oil or mayo 1 oz goat cheese or feta 1 tbsp coconut butter *Dinner: * 6 oz shrimp, scallops OR lean chicken Asparagus with nutritional yeast 2 tbsp Ghee with protein 1 oz macadamia nuts (supplements fish oil, Mg, CoQ10) *HIGH PROTEIN DAY* *Breakfast:* 6-10 oz lean chicken (ground or breast) (optional, reduce chicken and add egg white) 1.5 cup spinach with apple cider vinegar If training, add ½ scoop protein powder *Lunch:* 10-12 oz lean meat/steak 2 cups veg of choice with 2 tbsp olive oil (optional 1 can oysters if you like them) *Mid P.M. snack:* 30-50g pea or whey protein shake with almond milk *Dinner:* 10-12 oz filet, flank, sockeye, scallops Butter sauce: 1 tbsp ghee or butter + 1 tbsp heavy cream Asparagus or other prebiotic veg Optional: 6 oz yogurt + pea protein (Supplements: fish oil, Mg, CoQ10, enzymes/probiotics) *INTERMITTENT FASTING DAY* *Morning Fast:* Work out cardio Coffee tea okay (black) Mg OK if feeling weak Salt Water ACV + Lemon + cayenne OK Lower cortisol before breaking fast. *Break Fast:* 8 oz bone broth 6-8 oz lean fish, chicken, or shake (Optional 5 oz red potato) *1-4 hours later, Dinner* 5-8 oz regular meat cooked in avocado oil or ghee 2 oz cheese (goat/feta preferred) 1-2 cups veggies with toasted sesame Optional shake pre-bed (supplements 2x fish oil, Mg, CoQ10, probiotics)
Thank you so much! Now does any one know the order of the dates? Like he says High protein days should follow IF, does that mean Keto follows that? And back to High Protein and all over again?
Here is a FREE Facebook Group for Support: m.facebook.com/groups/564635474362635 There will be LIVE coaching broadcasts on: - 10/5/2020 - 10/12/2020 - 10/19/2020 - 10/20/2020
your first challenge last year got me started in a life changing adventure where i was 280lbs and i am currently 196 as of today oct 1st i accept your challenge
Keep up the good work. That's amazing you can be proud of yourself :) I started last year at 240/6'8", now I'm at 200 but with much more muscle mass (~12% body fat)
Today is my last day of this 30 day challenge I'm down 25lbs. 75lbs total in the past 7months. Thank you Thomas your Chanel has helped me Immensely. Now on to fase 2 putting the weight back on the right way!
lost 60 pounds in 3 months following your channel thanks for the help man i did this with no exercise when i hit that 300 lb mark it really drilled into me to make a life choice and your videos help with anything i know if i have a question you have a video on it your costco hauls helped me so much man
Started keto again today after a 2 year break, realized it's the most impactful thing I've ever applied to my life both mentally and physically. Grateful I saw this video, I know it's late but I'm more ready than ever to start this plan.
I've tried keto and intermittent fasting separately previously. One day this came into my mind, "What if I combine keto and intermittent fasting or OMAD, would this make my body fat melt?" Here's my result: Weight: 92kg => 86kg Body Fat: 32% => 26% Wonderful result. I've then do 48% protein 48% fat 4% carb with intermittent fasting / OMAD if i'm working out heavy on that day. Otherwise, intermittent + high fat every day, maintaining HIIT for conditioning muscle mass. But I never knew you could do it this way too and I'm excited to join your challenge!
Dear Thomas, I don't know if You will ever Read this Comment, and it's an Old Video compared to the times we are living in, but I want to Appreciate that You are a Family Man, and that You are helping So many of Us. Thank You.
Started keto and intermittent fasting may 1, using many of your videos to learn. Lost 40 lbs from 225 to 185, have been stuck at 185 for a couple weeks...final goal is 175. This looks like a new challenge I will try to push me past my sticking point to reach my ultimate goal.
HUGE COCONUT BUTTER FANS HERE! Definitely a treat. Gotta try it if you haven’t yet! TIP on picking out asparagus! Pick the skinniest ones you can find. They will be softer and tastier 🤗
Leticia Ramos Def worth trying! It’s delicious. We get ours on Amazon. It’s coconut manna by Nutiva 👍🏼👍🏾 We made a whole video on it as well if you wanted to check it out.
Deployed to the desert last minute and making the best of it but hitting the gym 6 days a week and keeping my carbs low. This is not easy to do because there is a ton of fillers in the food out here at the dining facility. Been eating a whole lot of chicken breast sadly, but it is what it is. Lost 12 lbs on the scale but my waist line makes it seem like I've dropped more than that, but I think that's because I'm doing a whole body re-composition. Been binging your videos Thomas! They are for sure helping me understand not just how to lose weight, but also about what foods are truly healthy. So thank you vey much!
Some type of excercise guide would be nice to have while trying to reach maximum results. I'm a beginner at this and just got a new gym membership. It would be nice to have some sort of instruction as to what we should try to do during these days.
Revisit after the Shred Challenge: - I've lost 3 kilo / 6,6 lbs of fat and were able to put on some muscle,1 lbs I assume. - I'm on my fat loss path for about a year now and since Keto I've lost on it around 2 kilo / 4,4 lbs fat. Not much but I've never measured consistently. - Now the last month (a bit longer actually) I've measured my weight in the early morning fasted every day. I've seen fluctuations, ups and downs throughout the week but it was each monday less fat. What have I learned? - Eat that damn breakfast! 2 Eggs each morning, easiest. It's surprising that I needed to eat more to lose more. - Lunch was more a mix of chicken and veggies for the month but now I'm going with fattier cuts or ground meat and a mix of veggies. - Almond butter + Almond milk + Coconut flakes = Is your friend - At the moment I'm experimenting with my training and a carb-refeed, saturday and sunday and so far it does not influence my weight. (Well, it wasn't a hefty amount so you could call it a carb-refeed meal) - I've changed the workout routine: Moday / Thursday - Full Body Heavy + Cardio (Also my Keto day, sometimes surplus) Tuesday / Friday - SSC (Normally low fat & high protein but at the moment a Keto day as well) Wednesday / Saturday - HIIT (Only dinner so Intermitten Fasting, breaking fast with chicken broth) If it helps someone, great. If not, don't care. This are my results and I encourage you to test around as well.
I have been wanting to change my way of eating for a long time, having a family history of DM and HTN. Tried Keto before only to drop off because of sweet tooth cravings. This 30 day challenge was appealing because of the variety of protein and the detailed information about each meal and what it does for the body. Prior to accepting challenge I was taking in carbs in almost every meal and dessert after every meal, feeling the affects of sugar spikes and lows for sure. Before the challenge prepped by cutting carb intake for 2 weeks, then 3 day keto diet, followed by a 48 hour fast. Followed the challenge and saw a dramatic decrease in cravings. During 30 day challenge on occasion tried fat snacks cookies and keto ice cream; again the sugar cravings did not send me into a downward spiral. Was overweight at 5'3" 145 lbs prior and at end of challenge at 133 lbs. I did measurements prior and at the end, losing so many inches! Not bad for walking 1-4 miles a day for the first 3 weeks then adding weights for muscle definition. Sticking to Keto lifestyle, thanks Thomas!
Thank you for these challenges! I started IF with your Sept IF challenge. Had difficulty with brain fog and headache with my 2nd 22 hour fast. Watched your video on side effects -super helpful. 16 hour IF is so much easier now after last month's challenge, but will try another 22 -24 hour fast! Thank you for Nerding Out on your videos! #NerdingwithThomas #ThomasNerdOutDeLauer
I just finished a two week keto phase, but will be doing another in a couple months and will put this plan aside for reference. Always looking for ideas and the latest science to refine my approach. Love the channel.
If you go to the share tab and open it in you web browser u ca. Find the comments and copy them to your note pad on your phone from the wed browsers idk why u can in the youtube app
I think it copy link then go to ur search bar and it will ask u if you want to open In app or use web then find the comments you cant selected what you want copy then paste it in notes
I’m so excited to start keto. Totally late for this challenge but cool to have this. I started your week one and down 6lbs and just feel so much better. That fasting day dinner sounds delish…my wheels are turning to make a spinach feta salad with olive oil 🤤
@@ibrahim_-_-_ It's going great. I've done keto before, but it was dirty keto. This is SO much better. I'm already feeling better and sleeping better, less than a week in. I went to costco and got everything on the list but I have eaten out as well. I just stick to the three day rotation of fat➡protein➡fast. It's been good. I have 50lbs to lose so the journey has just begun. 💪
So need a reboot. Gained like 30lbs back to covid outbreak and on top of my dad passing away. Will try to do this but in the process of moving states too. Thank you
Hope you see this. So I started this challenge hopful but not knowing my results from the lab from the doctor. So I just found out my liver results are high. I told doc about the keto challenge and changes in my food tuning to plant based. Just been doing this for about 3 weeks now and now this keto challenge. Can you please suggest any health tips for someone that has to lower or help make her liver healthier. Hope I'm asking the right questions. Thank you for your time. Love watching you God bless
I wish I didn’t miss the start date to this. Honestly my guy I started a Leto diet a month and a half ago and went down two pant sizes, all thanks to you and the info that you provide. Thanks Leto god 🙏🏾🙏🏾🙏🏾
I am just 168 right now doing Keto and IMF. My goal with this program, is get leaner. I am al ready in good shape to be honest, but i want to show more cuts. I am following the rules but i get mi keto treats here and there and hhoestly i workout a lot, so I believe after al my hard journey, i deserved to take a little relax. I not looking to drop more weight, just get a little more fat burn and see more of those cuts. I love the combination, 'cause it keeps you body guessing what's next.
I'm trying keto. I'm a type 1 diabetic. But my problem is I've never really ate a lot. For few years now I have not even been eating 1k calories a day but decided to try keto. Now I need my taste to change because I cannot eat salmon. I've tried it lots of time different ways. I do not like a lot of vegetables. I do make myself eat them but it's a struggle to get them down no matter the recipe I use. Now I love peas, Butterbean etc.. with fresh slice tomatoes.. but they are not on keto. I really need to lose weight but it's so hard. And also is life worth living if you don't enjoy the food you eat. No one is promised tomorrow. Yes we should take care of our body but it should be a better way. I'm just discouraged with all I've heard bout keto because most of the food I cannot eat.. oh well those of you doing keto I wish you the best of luck.
Found this email almost a week late 🤦🏻♂️ but it is good that I still find this video now...time to be more determined and get rid of the stupid COVID weight
. Looks like a solid schedule if I have ever seen one. If I weren't already fasting 36 hours with a six hour eating window for half a year now, I might have considered doing this. Albeit, I could try eating more lean meat during my eating window instead of carbs.
Can you please do a vegetarian meal plan!! The vegetarian guide is awesome but meal plan will make it simpler for some of us! Keep up the great work 👍🏽
CjTooCut again, what does race have to do with anything with what he said?? 🤦🏻♀️🤦🏻♀️🤦🏻♀️ We talk like that here in NZ, we talked like however we want without the kind of narrow mindedness you’re displaying in many of these comments.
Can you give some more vegetarian and pescatarian substitutes for the meat meals? My body can’t do beef pork or poultry any more, although I do take bone broth. Thank you!!
So if I understood right an example of routine should be Monday high protein day Tuesday IF Wednesday keto day Thursday hight protein Friday IF Saturday keto day Sunday keto day Is this right?
This sounds great will start third week Oct, finish before Thanksgiving, the results encourage me to eat more clean and stay lean. Thanksgiving dinner will not bring me down.
Im not seeing the link to the facebook page u mentioned?? Also .. This was posted today but it starts today too? I dont have the groceries ..ill have to wait ..aww :-/ im excited about doing this
Foxy Fueler I cannot add you-not on my friends list, but here is another Challenge and the link to his FB page is in the show-notes ruclips.net/video/W_4qYZvgSTM/видео.html
After the previous live video I considered I should have asked these questions. Maybe they can also be used as ideas for future videos or answered in some way. - Is there some merit to dextrose for workouts? Many supplements contain it and I'm not sure if it's just better avoided because it's plain sugar, or that it can be used to optimize your workout performance in some way. - Is xylitol a healthy sweetener? What's your opinion about it? Should I go buy a bag of the powder or are there better alternatives. I know no sweetener is always better but for some occasions.. - What is your post workout routine like? Do you shower first, then eat something later, or is it better to eat something first? Cold/hot shower? I know these are all obsessive optimizations that might not even matter in the grand scheme of things but I do want to optimize my workout in every way I can.
Hi Thomas, Thanks for the great vlog and meal plan, just a question, the meal portions are those weights / measurements before or after cooking? So as an example 280grams of fillet is this the raw or grilled weight? Thank you
@@Sylv_Vee OMG! I never saw so many whiny, helpless people! I started out trying to be nice and helpful, but it’s like trying to rescue a drowning person - they pull you under! I had to stop reading when I started getting a distinct tone and edge! 😂😂😂
My issue right now is I just found out that I’m having a histamine reaction to eggs, 😂, that I’ve eaten all my life. Might have to try the good eggs again could be that I’m using the cheap eggs.
Hi there Thomas I was wondering if it is possible to get this plan you have on the white board as a digital file that can be printed or viewed on my phone or computer. I'm a visual learner so it makes it easier to follow if I can see it. Thank you for all your great work!!
I intend to start tomorrow - haven't seen this before Oct. 1st. My question to Thomas. I'm a 132 pound, 5ft3, 55 year old woman and that sounds like a lot of food to me. How much would you suggest to reduce the portion sizes for that weight? I simply want to get rid of the last 6-8 pounds to reach my goal. Thanks!
He said this was similar to what he would eat. I believe he mentions using a macro calculator to find out how much protein/fat/carb to consume. Just plug in you height/weight/lifestyle, get your macro targets and work backwards from there.
@@dilleylh but that's for a 'normal' keto day not the high protein day. I too am wondering how to adjust to suit. He said reduce amts by a % & just follow all macros by same percent. I thought I would decrease by 25%. 🤔🤔
@@Hotlips240371 I just used the standard keto macros for my weight and I am have having success. Based on my macros, I'm eating 1600-1700 calories a day, doing the daily cycling he references, and have lost 10 pounds in about 2 weeks. I believe he calls out some of the percentages in this video but I don't have the numbers at hand. Btw, 60 years old, 225 lbs when I started earlier this month.
@@Hotlips240371 So in one of the weekly videos, he says your macros should vary from about 65% fat day one, to about 35% fat day two. Hopefully this helps.
Tom, you're at it again. Your gifts are sooooooooooo appreciated. I appreciate you, sir. Two questions: (1) what effect would an added 36-hour fast have on your system? (2) Please direct me to your info on Whey Protein vs Pea protein and inflammation, you mentioned that twice...I wasn't aware of the effect. Thanks
Hello Thomas, thank you for your videos. Do you treat the problem of inflammations on any of the previous posts, or can you do one specifically on that? Cheers, Beatriz
Chai seeds / pudding . Flaxseed bread / cake , coconut cream , nut butter , 100% dark choc no sugar . Vegan cheese made from nuts , lot's of recipes online . Some great recipes in the book Vegan Keto by Liz McDonald.
Thomas, in your stay lean protocol, you recommended the daily order of fast->high protein->surplus but here you recommend keto->high protein->fast. Could you give me some insight of the benefits of each method? I’m trying to stay lean while building muscle. Thanks!
My only problem with trying keto is I hate eggs and seafood. Most other things (avacado, turkey, asparagus) are "if I HAVE to... one a week will drive me to not want them for a year after the month is over.
May I just have 4-5 oz protein on keto day,high protein day and IF days ? because that’s a lot of food. The women’s food challenge was a lot of food and couldn’t finish it all and made me nauseous. I sometimes skip meals in the day because I was not hungry. I do want that shredded look, 6 pack abs but I don’t want to look too muscular.
Experiment with the amount of protein. Nobody has the same body therefor it's impossible to say "do A to achieve B". Change what doesn't work. On the "too muscular" part: Depends on the type of training you do - no resistance training, no muscular so to speak.
Thomas can you please tell me how many days am supposed to do in a week of standard keto days 2 days of high protein low fat split up and how many days of IF days thanks. Hi from Toronto
Hi Jasbir. On the remaining days you aren't doing high protein and IF. In the following example it will be a total of 3 standard keto days if day 1 you begin with standard keto, day 2 high protein, day 3 IF, day 4 standard keto, day 5 high protein, day 6 IF and day 7 standard keto. Repeat same pattern for 3 weeks or modify your days according to how it works best. Its helped me in the past to follow a routine (especially since its a challenge of 4 weeks) sometimes life throws us curve balls and we need to make adjustments - it happens but do your absolute best to stick with the plan. Make time to prepare for your week in advance - its tremendously helpful. Best wishes!
I will be putting much more of my content out via email since it is harder to reach people on RUclips these days, if you would like to get my info via email, please join my newsletter here: www.thomasdelauer.com/life-optimization-tactics/
Just came across this challenge, im sorry I missed your lives. This looks amazing.
P
P
Is there any way you could make a macro breakdown for this please?
I just started my own RUclips channel where I tackle different health and wellness challenges. Would it be OK if I did this for my channel?
*OK folks, here's the white board:*
*STANDARD KETO DAY*
*Breakfast:*
Coffee/tea + 1 tbsp ghee OR coconut oil
2 whole eggs + (optional 2 oz lox)
½ medium avocado
*Lunch:*
6 oz lean ground beef or turkey
1 cup broccoli/asparagus/brussel sprout
2 tbsp olive oil or mayo
1 oz goat cheese or feta
1 tbsp coconut butter
*Dinner: *
6 oz shrimp, scallops OR lean chicken
Asparagus with nutritional yeast
2 tbsp Ghee with protein
1 oz macadamia nuts
(supplements fish oil, Mg, CoQ10)
*HIGH PROTEIN DAY*
*Breakfast:*
6-10 oz lean chicken (ground or breast)
(optional, reduce chicken and add egg white)
1.5 cup spinach with apple cider vinegar
If training, add ½ scoop protein powder
*Lunch:*
10-12 oz lean meat/steak
2 cups veg of choice with 2 tbsp olive oil
(optional 1 can oysters if you like them)
*Mid P.M. snack:*
30-50g pea or whey protein shake with almond milk
*Dinner:*
10-12 oz filet, flank, sockeye, scallops
Butter sauce: 1 tbsp ghee or butter + 1 tbsp heavy cream
Asparagus or other prebiotic veg
Optional: 6 oz yogurt + pea protein
(Supplements: fish oil, Mg, CoQ10, enzymes/probiotics)
*INTERMITTENT FASTING DAY*
*Morning Fast:*
Work out cardio
Coffee tea okay (black)
Mg OK if feeling weak
Salt Water
ACV + Lemon + cayenne OK
Lower cortisol before breaking fast.
*Break Fast:*
8 oz bone broth
6-8 oz lean fish, chicken, or shake
(Optional 5 oz red potato)
*1-4 hours later, Dinner*
5-8 oz regular meat cooked in avocado oil or ghee
2 oz cheese (goat/feta preferred)
1-2 cups veggies with toasted sesame
Optional shake pre-bed
(supplements 2x fish oil, Mg, CoQ10, probiotics)
Thanks a lot - really appreciate you writing all this down for us :-)
Wow!! THANKS A LOT!!!!
I can't copy and paste the meals? Hmmmm
Fazdoll thank you very much its always nice when someone dose something unselfish.
Makes the day brighter and the world less dark. Aussie Jeff
Thank you so much! Now does any one know the order of the dates? Like he says High protein days should follow IF, does that mean Keto follows that? And back to High Protein and all over again?
Here is a FREE Facebook Group for Support: m.facebook.com/groups/564635474362635
There will be LIVE coaching broadcasts on:
- 10/5/2020
- 10/12/2020
- 10/19/2020
- 10/20/2020
Fb group?
Don't worry TD it still feels like summer anyways 🤷🏼♀️
Yes where did the summer go 🤔 😄
I can't have that much protein in a day, I have digestive issues. Could I have 2 meals instead, or just do a normal keto day?
What if you can’t eat too much of protein because of other health issues ?
your first challenge last year got me started in a life changing adventure where i was 280lbs and i am currently 196 as of today oct 1st
i accept your challenge
Go you! That’s fantastic - well done!!
Keep up the good work. That's amazing you can be proud of yourself :)
I started last year at 240/6'8", now I'm at 200 but with much more muscle mass (~12% body fat)
Wow that's amazing well done!!
@@namenloss730
6’8” or 5’8”?
@@Lucinda_Jackson 6'8", I m a freak ;)
Today is my last day of this 30 day challenge I'm down 25lbs. 75lbs total in the past 7months. Thank you Thomas your Chanel has helped me Immensely. Now on to fase 2 putting the weight back on the right way!
Can post link to tht 30 day challenge.. Thnkx
lost 60 pounds in 3 months following your channel thanks for the help man i did this with no exercise when i hit that 300 lb mark it really drilled into me to make a life choice and your videos help with anything i know if i have a question you have a video on it your costco hauls helped me so much man
Pounds are melting off both my wife and I! Thank you so much for this easy plan.
Started keto again today after a 2 year break, realized it's the most impactful thing I've ever applied to my life both mentally and physically. Grateful I saw this video, I know it's late but I'm more ready than ever to start this plan.
I've tried keto and intermittent fasting separately previously. One day this came into my mind, "What if I combine keto and intermittent fasting or OMAD, would this make my body fat melt?"
Here's my result:
Weight: 92kg => 86kg
Body Fat: 32% => 26%
Wonderful result. I've then do 48% protein 48% fat 4% carb with intermittent fasting / OMAD if i'm working out heavy on that day.
Otherwise, intermittent + high fat every day, maintaining HIIT for conditioning muscle mass.
But I never knew you could do it this way too and I'm excited to join your challenge!
Dear Thomas, I don't know if You will ever Read this Comment, and it's an Old Video compared to the times we are living in, but I want to Appreciate that You are a Family Man, and that You are helping So many of Us. Thank You.
Started keto and intermittent fasting may 1, using many of your videos to learn. Lost 40 lbs from 225 to 185, have been stuck at 185 for a couple weeks...final goal is 175. This looks like a new challenge I will try to push me past my sticking point to reach my ultimate goal.
Thomas, Thanks for supporting such a great cause. OUR is worthy of everyone's time and money.
Hi everyone! I started this yesterday. I will follow it to a perfect T for 30 days & post my results. Stats: female, 39yrs, 140lbs, 5'2.
How’s it going Vanessa
Oh man I needed this. Quarantine pounds are getting out of hand
Then don't quarantine yourself.
I just started doing intermittent fasting and keto again. I’m ready. I gained back about 20
quarantining healthy people is retarded
I was speaking on the general way things are... Not literally staying in quarantine. Smh
@@dba9640 You can have covid and think you're perfectly fine. It's literally the one thing that caused the outbreak.
HUGE COCONUT BUTTER FANS HERE! Definitely a treat. Gotta try it if you haven’t yet!
TIP on picking out asparagus! Pick the skinniest ones you can find. They will be softer and tastier 🤗
Never tried but sounds like worth trying.. What's your recommendation of brand and where to buy coconut butter?
Leticia Ramos Def worth trying! It’s delicious. We get ours on Amazon. It’s coconut manna by Nutiva 👍🏼👍🏾 We made a whole video on it as well if you wanted to check it out.
CjTooCut Do you think it’s cool to go around labelling men as alphas, beats or omegas? Who cares? And what does race have to do with anything?? 🤦🏻♀️
It’s also a joint channel so you don’t know whether it was a woman or a man leaving a comment!
Deployed to the desert last minute and making the best of it but hitting the gym 6 days a week and keeping my carbs low. This is not easy to do because there is a ton of fillers in the food out here at the dining facility. Been eating a whole lot of chicken breast sadly, but it is what it is. Lost 12 lbs on the scale but my waist line makes it seem like I've dropped more than that, but I think that's because I'm doing a whole body re-composition.
Been binging your videos Thomas! They are for sure helping me understand not just how to lose weight, but also about what foods are truly healthy. So thank you vey much!
Thank you for your service! 🇺🇸🦅🇺🇸
Operation Underground Railroad , huge supporter. let's break the cycle . big props to you Thomas for supporting
Some type of excercise guide would be nice to have while trying to reach maximum results. I'm a beginner at this and just got a new gym membership. It would be nice to have some sort of instruction as to what we should try to do during these days.
Just bought all the food for this program at Walmart. $635 for five weeks. Hope this works 😀
Love your Operation Underground Railroad shirt! Thanks for great content as always.
Congrats on 3 Million Subs Thomas D!
getting ready for the Australian Summer
Lol!
works for me !
there's always the Caribbean winter season and shit like belize and bahama's are pretty fire year round
@@MajicFreeman costa rica is nice from December to may
LoL we don’t get one in Melbourne this year
Revisit after the Shred Challenge:
- I've lost 3 kilo / 6,6 lbs of fat and were able to put on some muscle,1 lbs I assume.
- I'm on my fat loss path for about a year now and since Keto I've lost on it around 2 kilo / 4,4 lbs fat. Not much but I've never measured consistently.
- Now the last month (a bit longer actually) I've measured my weight in the early morning fasted every day. I've seen fluctuations, ups and downs throughout the week but it was each monday less fat.
What have I learned?
- Eat that damn breakfast! 2 Eggs each morning, easiest. It's surprising that I needed to eat more to lose more.
- Lunch was more a mix of chicken and veggies for the month but now I'm going with fattier cuts or ground meat and a mix of veggies.
- Almond butter + Almond milk + Coconut flakes = Is your friend
- At the moment I'm experimenting with my training and a carb-refeed, saturday and sunday and so far it does not influence my weight. (Well, it wasn't a hefty amount so you could call it a carb-refeed meal)
- I've changed the workout routine:
Moday / Thursday - Full Body Heavy + Cardio (Also my Keto day, sometimes surplus)
Tuesday / Friday - SSC (Normally low fat & high protein but at the moment a Keto day as well)
Wednesday / Saturday - HIIT (Only dinner so Intermitten Fasting, breaking fast with chicken broth)
If it helps someone, great. If not, don't care. This are my results and I encourage you to test around as well.
Well, don't care
Good stuff bro
Can you please bring out a book in the future
Yessss
Well, I missed this challenge by a month but screw it, i'll partake this month. I just hope I can muster the discipline to follow through.
How are you doing with it? Update please!
@@JohnSmith-be5py Pretty good. I'm feeling a lot better again and I'm down +- 13 kg.
I started this plan today!! 42 male..230 pounds. Will follow it to the letter!!
Hows it all going?
excellent lost 4kg my husband lost 8kg and my Mum lost 4kg also did Pilates so some muscle gain and inches lost super happy ty so much Thomas x
Shred right before the holidays. Hells yeah! Thanks Thomas. Gonna do before and after the holidays
I have been wanting to change my way of eating for a long time, having a family history of DM and HTN. Tried Keto before only to drop off because of sweet tooth cravings. This 30 day challenge was appealing because of the variety of protein and the detailed information about each meal and what it does for the body. Prior to accepting challenge I was taking in carbs in almost every meal and dessert after every meal, feeling the affects of sugar spikes and lows for sure. Before the challenge prepped by cutting carb intake for 2 weeks, then 3 day keto diet, followed by a 48 hour fast. Followed the challenge and saw a dramatic decrease in cravings. During 30 day challenge on occasion tried fat snacks cookies and keto ice cream; again the sugar cravings did not send me into a downward spiral. Was overweight at 5'3" 145 lbs prior and at end of challenge at 133 lbs. I did measurements prior and at the end, losing so many inches! Not bad for walking 1-4 miles a day for the first 3 weeks then adding weights for muscle definition. Sticking to Keto lifestyle, thanks Thomas!
I am 40 hours in to an 80 hours fast. This is great! Thanks Thomas!
Did you make it to 80?
Thank you for these challenges! I started IF with your Sept IF challenge. Had difficulty with brain fog and headache with my 2nd 22 hour fast. Watched your video on side effects -super helpful. 16 hour IF is so much easier now after last month's challenge, but will try another 22 -24 hour fast! Thank you for Nerding Out on your videos! #NerdingwithThomas #ThomasNerdOutDeLauer
High fat > high protein > IF and repeat. Lots of fish and fish oil. Work out towards the end of fasting
I just finished a two week keto phase, but will be doing another in a couple months and will put this plan aside for reference. Always looking for ideas and the latest science to refine my approach. Love the channel.
Just in time to get ready for the Australian summer
It would be nice to be able to print out the info you have on the white board or an updated version of it.
Someone put it all in a comment above!
Just screenshot
If you go to the share tab and open it in you web browser u ca. Find the comments and copy them to your note pad on your phone from the wed browsers idk why u can in the youtube app
I think it copy link then go to ur search bar and it will ask u if you want to open In app or use web then find the comments you cant selected what you want copy then paste it in notes
I’m so excited to start keto. Totally late for this challenge but cool to have this. I started your week one and down 6lbs and just feel so much better. That fasting day dinner sounds delish…my wheels are turning to make a spinach feta salad with olive oil 🤤
Studying a ton of your videos, taking notes, hitting Costco, and starting Monday! Thank you for the guidance.✨
How’s it going so far? I’m getting all the ingredients tomorrow. I’m already really fit and am relatively well built I’m just trying to show my abs.
@@ibrahim_-_-_ It's going great. I've done keto before, but it was dirty keto. This is SO much better. I'm already feeling better and sleeping better, less than a week in. I went to costco and got everything on the list but I have eaten out as well. I just stick to the three day rotation of fat➡protein➡fast. It's been good. I have 50lbs to lose so the journey has just begun. 💪
@Alexis -a6- 11 months in how you going now ? Hows that 50 pounds ? Gone ?
So need a reboot. Gained like 30lbs back to covid outbreak and on top of my dad passing away. Will try to do this but in the process of moving states too. Thank you
Sorry to hear about your dad. 💕
Def needed this as I just did a 48 hr fast and going back into keto! Thanks and so excited to be on this journey
You look amazing Thomas Delauer. Thanks for all you do for us.
Hope you see this.
So I started this challenge hopful but not knowing my results from the lab from the doctor. So I just found out my liver results are high. I told doc about the keto challenge and changes in my food tuning to plant based. Just been doing this for about 3 weeks now and now this keto challenge. Can you please suggest any health tips for someone that has to lower or help make her liver healthier. Hope I'm asking the right questions. Thank you for your time. Love watching you God bless
Picked up my groceries, starting tomorrow.
Week One Done Son. Down ~10lbs
Week two flat lined while in Mexico
Alright! Four weeks and 14 lbs down. This was a great challenge, made a difference. Going to plain keto now for the next month. Thanks Thomas!
Tomorrow for sure
I wish I didn’t miss the start date to this. Honestly my guy I started a Leto diet a month and a half ago and went down two pant sizes, all thanks to you and the info that you provide. Thanks Leto god 🙏🏾🙏🏾🙏🏾
Thomas can do no wrong lol... love it! The timing couldn’t be any more perfect honestly, thank you!
How do I adjust this to my macros?
It's a lot of food and just want to have it clear! If anyone please explain!!
A 7 day sample schedule on how to plan the HF,HP and IF days would be useful
1. Regular keto (high fat)
2. High Protein
3. Intermittent Fasting
7 day: 1, 2, 3, 1, 2, 3, 1
I am in starting on Oct1st here in Charleston, SC.
It's already Oct 2nd here, but I'll start this today anyways :) My Oct 1st was a natural fasting day anyways, so a good basis to start from.
I am just 168 right now doing Keto and IMF. My goal with this program, is get leaner. I am al ready in good shape to be honest, but i want to show more cuts. I am following the rules but i get mi keto treats here and there and hhoestly i workout a lot, so I believe after al my hard journey, i deserved to take a little relax. I not looking to drop more weight, just get a little more fat burn and see more of those cuts. I love the combination, 'cause it keeps you body guessing what's next.
Been going into static grand mal seizures for about 3 years now, going to start a Keto diet tomorrow.
I'll get my christmas bod ready
I'm trying keto. I'm a type 1 diabetic. But my problem is I've never really ate a lot. For few years now I have not even been eating 1k calories a day but decided to try keto. Now I need my taste to change because I cannot eat salmon. I've tried it lots of time different ways. I do not like a lot of vegetables. I do make myself eat them but it's a struggle to get them down no matter the recipe I use. Now I love peas, Butterbean etc.. with fresh slice tomatoes.. but they are not on keto. I really need to lose weight but it's so hard. And also is life worth living if you don't enjoy the food you eat. No one is promised tomorrow. Yes we should take care of our body but it should be a better way. I'm just discouraged with all I've heard bout keto because most of the food I cannot eat.. oh well those of you doing keto I wish you the best of luck.
Found this email almost a week late 🤦🏻♂️ but it is good that I still find this video now...time to be more determined and get rid of the stupid COVID weight
Thank You Thomas once Again, for helping us once again.
. Looks like a solid schedule if I have ever seen one. If I weren't already fasting 36 hours with a six hour eating window for half a year now, I might have considered doing this. Albeit, I could try eating more lean meat during my eating window instead of carbs.
I can’t wait to start this! I’m already planning out everything on my calendar lol!
I need this:) hi from Toronto Canada 🇨🇦
Can you please do a vegetarian meal plan!! The vegetarian guide is awesome but meal plan will make it simpler for some of us!
Keep up the great work 👍🏽
Thanks so much perfect timing . Started 48 hour September 30th.
Thanks for the challenge Thomas and for everything you do!
Thomas. Pumped for summer coming up shortly N.Z. let's rock & roll. 🤘🏾⚡🤙🏾❤'s
CjTooCut again, what does race have to do with anything with what he said?? 🤦🏻♀️🤦🏻♀️🤦🏻♀️ We talk like that here in NZ, we talked like however we want without the kind of narrow mindedness you’re displaying in many of these comments.
Cool I think I want to try this. Wish I caught the live version
Would like to see the macros for each day. Would help with finding some variety in the diet.
Is there any way there would be a veggie plan, too much meat and fish for me.🙏
Can you give some more vegetarian and pescatarian substitutes for the meat meals? My body can’t do beef pork or poultry any more, although I do take bone broth. Thank you!!
We are going into summer here now... So this is perfect! Thanks
So need this !!! Have fallen of the wagon over the summer 👎
Wow thats crazy i planned to do keto for Halloween cuz i wna be shredded for the costume parties. And now this! What a coincidence
Bro I've lost 26 lbs in 32 days with intermittent fasting and ketosis. :)
Do you have the macro's for the 3 day's what would be optimal ?
Someone did it... its above your question
So if I understood right an example of routine should be
Monday high protein day
Tuesday IF
Wednesday keto day
Thursday hight protein
Friday IF
Saturday keto day
Sunday keto day
Is this right?
cool beans!! im in however since i last fasted tuesday im gonna start with my fasting day tomorrow talk to you on monday lol
This sounds great will start third week Oct, finish before Thanksgiving, the results encourage me to eat more clean and stay lean. Thanksgiving dinner will not bring me down.
Im not seeing the link to the facebook page u mentioned?? Also .. This was posted today but it starts today too? I dont have the groceries ..ill have to wait ..aww :-/ im excited about doing this
I’m starting mid to end of next week, myself. Same reason.
I think the Facebook page was taken down
The Facebook Page is alive and well
Search: Thomas DeLauers private keto and fasting page- that should get you there
Start whenever you are ready
Kathleen Jones can not find it I have searched. I was on it now I am not. Can you please invite me? Stressmagnet
Foxy Fueler
I cannot add you-not on my friends list, but here is another Challenge and the link to his FB page is in the show-notes
ruclips.net/video/W_4qYZvgSTM/видео.html
So surprised at how few of ads you use, it makes viewing so much better!
After the previous live video I considered I should have asked these questions. Maybe they can also be used as ideas for future videos or answered in some way.
- Is there some merit to dextrose for workouts? Many supplements contain it and I'm not sure if it's just better avoided because it's plain sugar, or that it can be used to optimize your workout performance in some way.
- Is xylitol a healthy sweetener? What's your opinion about it? Should I go buy a bag of the powder or are there better alternatives. I know no sweetener is always better but for some occasions..
- What is your post workout routine like? Do you shower first, then eat something later, or is it better to eat something first? Cold/hot shower? I know these are all obsessive optimizations that might not even matter in the grand scheme of things but I do want to optimize my workout in every way I can.
Hi Thomas,
Thanks for the great vlog and meal plan, just a question, the meal portions are those weights / measurements before or after cooking?
So as an example 280grams of fillet is this the raw or grilled weight?
Thank you
Hi When is the live stream coming up?
What are your thoughts on adding prebiotics to coffee in the am to help improve gut bacteria? Would this disrupt IF?
Let's go! We all got this!
i am still finishing the last challenge(the womens IF) but i will def be going right into this one next 🙌🏾😁
Did you find you needed to adjust these amounts at all?
I’d have loved to see the vegan options on the list...I’ll try my best to do the challenge. I definitely need it.
Just loving the posts that are like: "What if I don't like /blank/? Can I just eat the stuff I already eat?" DERP! 🙄
Right? LOL
Carbage Man especially after hearing the benefits of easier digestion, I said OK, I will JUST EAT IT! ✅
YES! Also the lack of proactivity in doing a little research to see what you can substitute with is like, hurting my brain haha.
@@Sylv_Vee
OMG! I never saw so many whiny, helpless people! I started out trying to be nice and helpful, but it’s like trying to rescue a drowning person - they pull you under! I had to stop reading when I started getting a distinct tone and edge! 😂😂😂
My issue right now is I just found out that I’m having a histamine reaction to eggs, 😂, that I’ve eaten all my life. Might have to try the good eggs again could be that I’m using the cheap eggs.
Awesome! I'm excited!
Hi there Thomas I was wondering if it is possible to get this plan you have on the white board as a digital file that can be printed or viewed on my phone or computer. I'm a visual learner so it makes it easier to follow if I can see it. Thank you for all your great work!!
Someone actually went to the trouble to put it in a comment above. All you have to do is copy & paste or screen shot it
I intend to start tomorrow - haven't seen this before Oct. 1st.
My question to Thomas.
I'm a 132 pound, 5ft3, 55 year old woman and that sounds like a lot of food to me. How much would you suggest to reduce the portion sizes for that weight? I simply want to get rid of the last 6-8 pounds to reach my goal.
Thanks!
He said this was similar to what he would eat. I believe he mentions using a macro calculator to find out how much protein/fat/carb to consume. Just plug in you height/weight/lifestyle, get your macro targets and work backwards from there.
@@dilleylh but that's for a 'normal' keto day not the high protein day. I too am wondering how to adjust to suit. He said reduce amts by a % & just follow all macros by same percent. I thought I would decrease by 25%. 🤔🤔
@@Hotlips240371 I just used the standard keto macros for my weight and I am have having success. Based on my macros, I'm eating 1600-1700 calories a day, doing the daily cycling he references, and have lost 10 pounds in about 2 weeks. I believe he calls out some of the percentages in this video but I don't have the numbers at hand.
Btw, 60 years old, 225 lbs when I started earlier this month.
@@dilleylh yeah I've did keto day today. Ate his food recommendations but at my 'usual' keto macros. 1200 cal 78g Protein & 100g fat...
@@Hotlips240371 So in one of the weekly videos, he says your macros should vary from about 65% fat day one, to about 35% fat day two. Hopefully this helps.
Tom, you're at it again. Your gifts are sooooooooooo appreciated. I appreciate you, sir. Two questions: (1) what effect would an added 36-hour fast have on your system? (2) Please direct me to your info on Whey Protein vs Pea protein and inflammation, you mentioned that twice...I wasn't aware of the effect. Thanks
I wonder how the people asking for a cheat day before it all began did🤣... great plan - will try it for sure
Just in time for Australian summer
Hello Thomas, thank you for your videos. Do you treat the problem of inflammations on any of the previous posts, or can you do one specifically on that? Cheers, Beatriz
Do you have any advice for getting enough fat when you cannot have any form of dairy? I am finding it difficult without going broke via avocado.
Chai seeds / pudding . Flaxseed bread / cake , coconut cream , nut butter , 100% dark choc no sugar .
Vegan cheese made from nuts , lot's of recipes online .
Some great recipes in the book Vegan Keto by Liz McDonald.
Coconut coconut coconut! Adding olive oil, coconut oil, avocado oil and sesame oil to everything. And hunt down cheap avocados, they’re out there!!
I like to take a bag of frozen kale in the microwave, then soak it with olive oil with some hemp seeds on top.
MCT oil. I put it in my protein shake, can’t even tell it’s in there.
I’m just doing this now lol. Almost done with week 1
Starting Nov 1st 2022. I’ll try to keep y’all posted. Wish me luck!
Good luck bro
Thomas, in your stay lean protocol, you recommended the daily order of fast->high protein->surplus but here you recommend keto->high protein->fast. Could you give me some insight of the benefits of each method? I’m trying to stay lean while building muscle. Thanks!
My only problem with trying keto is I hate eggs and seafood. Most other things (avacado, turkey, asparagus) are "if I HAVE to... one a week will drive me to not want them for a year after the month is over.
A vegan option would be great fankyouplease Thomas :)
🌟
How about a kosher option?
May I just have 4-5 oz protein on keto day,high protein day and IF days ? because that’s a lot of food. The women’s food challenge was a lot of food and couldn’t finish it all and made me nauseous. I sometimes skip meals in the day because I was not hungry. I do want that shredded look, 6 pack abs but I don’t want to look too muscular.
Experiment with the amount of protein. Nobody has the same body therefor it's impossible to say "do A to achieve B". Change what doesn't work. On the "too muscular" part: Depends on the type of training you do - no resistance training, no muscular so to speak.
Thomas can you please tell me how many days am supposed to do in a week of standard keto days 2 days of high protein low fat split up and how many days of IF days thanks. Hi from Toronto
Hi Jasbir. On the remaining days you aren't doing high protein and IF. In the following example it will be a total of 3 standard keto days if day 1 you begin with standard keto, day 2 high protein, day 3 IF, day 4 standard keto, day 5 high protein, day 6 IF and day 7 standard keto. Repeat same pattern for 3 weeks or modify your days according to how it works best. Its helped me in the past to follow a routine (especially since its a challenge of 4 weeks) sometimes life throws us curve balls and we need to make adjustments - it happens but do your absolute best to stick with the plan. Make time to prepare for your week in advance - its tremendously helpful. Best wishes!
@@leticiaramos5368 thanks
Leticia, thanks for clarifying on the IF days. It seems like he said one IF a week
Hi,
What Intrigued me about your videos are about keto for people who don't have gallbladders. Does this meal plan be okay for me?
Just saw. Looks like something I’d like try. Missed the 10/1 start date
Thomas what could you substitute spinach with in the high protein day?