Thomas, 2018-2019 was the best shape I have ever been in and it’s due to just watching all of your videos. Here I am 2022, back at it again, 220, 18% body fat and working to 200. Low carb, intermittent fasting, and increasing my insulin sensitivity. You’re the man Thomas.
He is so right, I started doing this 3 years a go, and is real when you see muscle so much faster with not a lot of effort! I have been doing OMAD twice a week and the rest of the days not dinner and this is the best way to live our lives and our bodies health and we have Thomas to always teach us great things!
@@enricopallazzo3244 I got the tanita scales that measure body compostion, and took results I got from them and redid on a machine in the DRs, virtually identical, so Its a pretty good indicator. 19% now
Started intermittent fasting last week and was nervous going into a heavy upper body workout. I can say ive never had a better pump in my life. Felt so strong and focused, my muslces was solid and I felt unreal. Thankyou so much for enlightening me with this process:)
Guys think about this...when you have stuff in your stomach your body diverts Blood to the stomach to digest that stuff...if stomach is empty more blood is available for muscles@!!
One problem i have is with my cardio sessions being mid/early fast, im not hungry afterwards. Should I consume protein anyway and break the fast early? I know thomas reccomends protein intake immediately after every workout but I feel like I should carry on fasting and drink a coffee instead. Any advice?
@@Owen-wi3jy in this video Thomas said that it's better to do your cardio in the middle of your fasting, so I guess you're doing it's right and that's ok not to eat immediately after cardio)
@@ディアラン How long are your fast that you feel weak during working out? Doing lifting during ADF shouldn’t be too bad. Like the video says, lift just before you break the fast. It could just be psychological especially if for years you were taught to do pre and post work out meals. Do ADF for a couple weeks and see if you still feel weak lifting while fasted. Today was my fast day and broke my personal record on pull ups.
Thomas. All I can say is, dude.... I wish I could give you a Bro Hug. Your advice and shared information and knowledge has increased the state of my health exponentially at the ripe "older" age of 54. Just a very sincere thanks from me, to you. God bless you and your family for all you do to help improve people's health all over the world.
A. 2:20 Fasting increase insulin-sensitivity just like exercise does => Eating after exercise, or eating after a fast, result in more nutrient absorption and protein synthesis => Train in a fasted state, and eat after training! B. My add on: Fasting increase GH C. 3:30 Training in a fasted state => TWO TIMES the level of P70S6K (an indicator of muscle protein synthesis)!! D. 5:30 Train close to the end of your fast. But only fast 3-4 days a week! E. 6:30 break your fast with LEAN protein, and a little carb F. 10:00 Having Omega3 with your protein increase protein synthesis by 50%!! G. 13:00 Have caffeine before workout [my comment: But not every time, as one does develop a tolerance and it looses the effect] H. 14:10 caffeine with the post workout-meal => 66% higher glycogen buildup in the muscles I. 15:35 Do cardio: Cardio increase mitrocondrial density (with at least 40%)!!! But don’t do cardio and the end of your fast! [my comment: I believe Thomas has earlier recommended doing cardio at the deepest state of ones fast] J. Only green tea and little magnesium while fasting Cardio increase mitrocondrial density: QUESTIONS 1. Does cardio only increase the mitochondrial density in the muscle that is cardio-exercised? (e.g. the legs while running) 2. Does mitochondrial density only increase the stamina in the muscle that holds the increased mitochondrial density? (Or does increased mitochondrial density in say the legs, increase the stamina of the upper body, say biceps?)
For me personally, This is by far the most understandable and usable video to date. It’s practical, laid out methodically, and instantly applicable to my fasting and training lifestyle. Pure gold!
@@ABAdams I believe you have one rule for MAX Gainz and cardio/Aerobic ...... DO NOT WORK Cardio/Aerobic in a fasted state!! if you are alternate day fasting... simply eat something and THEN go do cardio.
@@jamesrandal5442 but then; he said; don't eat right after the cardio; wait a bit. If I have 20g EAA+ 20 g carbs at 7 am. Then; do 30 minutes cardio 7:30 - 8 Full 'Breakfast' at 8:30? See? That's what I mean by CLARIFY please 🙄
A schedule is hard to track in this video but I tried to put something together. It's 3 days a week heavy lifting Monday -Black coffee -Morning Exercise, leg day -Breaking the fast - Meal 1 -Meal 2 -Meal 3 Tuesday -Intermittent fast - 8 hour window -Meal 1 -Meal 2 -Afternoon or Evening cardio (NOT before eating) Wednesday -Black coffee -Morning Exercise, Push exercises -Breaking the fast - Meal 1 -Meal 2 -Meal 3 Thursday -Intermittent fast - 8 hour window -Meal 1 -Meal 2 -Afternoon or Evening cardio (NOT before eating) Friday -Black coffee -Morning Exercise, Pull exercises -Breaking the fast - Meal 1 -Meal 2 -Meal 3 Saturday -Intermittent fast - 8 hour window -Meal 1 -Meal 2 -Afternoon or Evening cardio (NOT before eating) Sunday -Intermittent fast - 8 hour window -Meal 1 -Meal 2 -Afternoon or Evening cardio (NOT before eating)
I can do this! Just need to quit my job, hire a chef, live in a gym and have someone tell me in simple terms what I need to do exactly and the dream shall become a reality!
I do construction hit the gym and am my own chef this all is possible .. I'm not in ketosis I'm in more protein good fats and little carbs once a day and veggies . DR. TED NAIMAN P.E DIET THATS WHAT BASICALLY THOMAS DELAUER IS ON OR ALWAYS KINDA BEEN ON
@@roccomutafuca119 Why do people always have to put down people. How stupid is that. Do you feel like more of a man? Or you must have low self-esteem!!! GROW UP .
🎯 Key Takeaways for quick navigation: 00:00 🏋️ *Insulin plays a crucial role in muscle building within intermittent fasting, making timing and meal composition significant factors for maximizing muscle growth.* 01:38 💪 *Fasting and post-workout meals greatly impact insulin sensitivity, allowing nutrients like protein and carbohydrates to be directed towards muscle building rather than fat storage.* 02:46 📚 *Studies indicate that working out in a fasted state significantly boosts protein synthesis, leading to more effective muscle building.* 04:37 ⏰ *Adjusting intermittent fasting windows to prioritize post-workout meals can optimize muscle-building potential, suggesting fasting morning to morning for enhanced insulin sensitivity.* 06:53 🍽️ *Recommended post-workout meal includes lean protein and some carbohydrates, preferably around 15-20 grams of fructose combined with 25-40 grams of regular carbohydrates for an insulin spike.* 09:37 🥩 *Lean red meat, particularly grass-fed, might aid muscle protein synthesis due to its Omega-3 content and potential link to increased muscle protein synthesis.* 13:19 ☕ *Caffeine pre-workout and post-workout can enhance fat burning and glycogen uptake into muscles, respectively, potentially aiding in muscle building while staying lean.* 15:51 🏃♂️ *Cardio exercises are beneficial for improving mitochondrial density, enhancing overall energy production and potentially aiding in building muscle strength and stamina.* 18:45 📊 *In intermittent fasting, being in a caloric surplus should be measured hourly during the eating window rather than on a daily basis, ensuring sufficient nutrient intake for muscle building.* 21:13 💊 *While fasting, limit supplements to magnesium and green tea; save protein powders and other supplements for post-workout periods to avoid breaking the fast and optimize muscle protein synthesis.* Made with HARPA AI
After 4 years of IF, today I followed this protocol, and it worked 100%. Report results in 45 days. Loving OMAD, 2-4 hours eating, tripartite: protein elixir, low carb protein main meal, healthy fats. Yes, has black coffee 100mg caffeine at 2 before workout, and 1/4 cup of MCT BHB coffee! Hacked!
So as I understand it, on a heavy lifting day, a good post workout meal could be a protein shake with some carbs (maybe oats) Omega 3's, and a dose of coffee.
I am so happy I found this channel, finally someone who doesn’t look like a muscle cloud and actually references different studies and sciences into training
@Benghali In Platforms So basically what happens after your first meal? Do you NEED to eat for the rest of the hours (on eating window)? What if my first meal is pretty big and i feel full and want to start fasting early? So many questions
@@StarOfStar Make it simple and don't overthink it. Don't worry about calories on fasting day. You can eat more, even surplus calories on your non fasting day. :)
Love this video! It's my favorite one from you so far! It's incredibly detailed, clear, and helpful. I intend to watch it in the future and share it with others. Thanks for keeping it focused on the ancestral low carb/ IF community. Muscle, mitochondrial density, metabolics flexibility is so important for our overall health...and like Gabrielle Lyon says most of us are not so much overweight but under muscle. Thanks so much for giving us such detailed weekly guide. Now it's a little easier for me to figure out how to combine all of this (IF, carbio, low carb, muscle training) with cold exposure, breath work, and pulsing in high protein to energy ratio days each week.
11. Caloric Surplus calculation: Measure the # of calories you consume per hour. ♦ So IF-days, you are going to be in a calorie deficit because you won't be able to eat enough within the 8-hour eating window, but that's okay because ♦ On non-IF days, you will be in a calorie surplus to make up for IF days' calorie deficit So in other words, at the end of the week, you are in a calorie surplus for building muscle. You want to average your calorie intake, which is at surplus because you want to build muscle, over the course of X-meals/week
I would totally buy a PDF for a book with you and different diet plans, workouts,timing, suppliments and your own philosophy. Just throwing that out there....
Thomas is knowledgeable but know he's a juicer. His image sells and substantiates his content. If he was natural with 5 to 10% more bodyfat he wouldn't seem or feel as knowledgeable. It just how the business works. He's still a nice knowledgeable guy.
You mentioned that fasting every day will not be beneficial for building muscle but the reason you gave was because you would spend too much time in a caloric deficit. What if you are making sure to consume enough calories during your eating window every day? Would this be as effective, or is there a deeper hormonal reason you recommend not fasting every day? I only ask because I'm a creature that loves routine and if I can eat at the same time every day in more or less the same patterns then my productivity in life improves overall. Please if anyone besides Tom has information on this I'm open to hearing it. Thanks!
@@Apolo044 not exactly but I actually learned to like doing it his way! It does feel like you get a better response from each fast when you mix up the lengths day to day, I found simple ways of working this into alternating routines
Comment below this comment if you ever do get an answer to this - I too have the same question. I'd rather intermittent fast the whole time if possible.
Thomas thank you and the "timing" is perfect. I have been dedicated keto for a body transformation and seen tremendous results under your guidance. I am now looking to build muscle to complete the transaction. You suggested that you may be able to provide a meal plan to support this video. I am very much hoping that you are able to do so sooner rather than later. As always, look forward to the next video and can't wait for the meal plan! Keep up the great work.
SNAP! Same here. Lost the weight I needed to and now building muscle. A more specific meal plan for muscle building on Keto + IF (or at least some ideas) would be much appreciated.
@@MELEK.1111 I use the Carb Manager app that calculates your calourie intake based on a several variables. It has worked well for me and the free version is sufficient for this purpose. Other apps like MyFitnessPal and numerous keto apps do the same. You have to calculate your calourie intake based on your own situation: age, activity, goal weight, etc.
Dear Thomas DeLauer, I have a rigid daily routine, highly appreciate if you could advise on few things so that i can get the idea more clearly. ROUTINE: 1) I go-to gym from 7-8:30 am (6 days a week , late evening workout not possible due to work constraints) 2) I work from 10 am - 8 pm (add one hour each one way) MON-FRI & designated lunch period at 1300 HRS-1330 HRS So, my questions are: Q1: What are the optimum number of days for a) weight lifting days & b) cardio days in I.F. for going from 26% to 10-12% B.Fat and gain muscle mass in next 06 months. Q2: Time you would prefer to break the fast in the two distinct training days? - bearing in mind work routine of 10 hours per day. An example would be just fine in both cases. Q3: Would one typical cheat meal a week spoil the whole week's hard work and sacrifice? Thank you so very much, Ray.
Thank you so much for what you do. I have reached my goal after a year and seven months on clean Keto and intermittent fasting then three months after reaching my goal I took a break but not going overboard and just ate what I wanted. I realized that the things I thought I missed just were not the same with satisfaction. Now it’s two months later and I have gone back to my Keto way of life with intermittent fasting but looking to gaining muscle while working out during these times we are experiencing in America at the moment. I am a subscriber and noticed the topic was right up my alley; just perfect timing. I’m also a subscriber to Butcher box so this is just two for two on timing. Your guide for adding muscle while on Keto and intermittent fasting was very clear and on point in my opinion. I will take this plan and put into action. Thank you so much for what you do.
I've finally listened to enough of this guys videos to hear him contradict everything he says....I was trying to learn something but it's hard when one video says to do something that another video says you should never do
I just want to say thank you, because your videos have completely changed my life. Right now I'm in the best shape I've ever been and my health has improved a lot. Keep doing what you do!
I would just like to say that I've been watching your videos for almost 2 years now, and the quality of information that you still put into each video is incredible. This video in particular helped me more than you can imagine, even with have watching 100+ of your other videos... Thank you for helping me on my weight loss / muscle building journey. (Went from 164 lbs @ 5'6 --> 145 lbs @ 5'8) Not only is the weight difference from fat, but lots of muscle mass has also been gained. Thanks again and keep making these great informative videos.
Hi Thomas. You mentioned that supplements break the fast. Eric Berg drinks his wheat grass in the morning instead of coffee and then his electrolytes around noon. He says that does not break his fast. I know you both agree on many things. Could you comment on why you two differ in this instance? Thank you.
Berg's Electrolyte powder is a combination of essential minerals which shouldn't break you fast. I think Thomas is referring to vitamin intake as compromising your fast. Also Dr. Bergs BCAA supplement is not supposed to spike insulin so< I take that during my fast and post workout. It may interrupt autophagy though. Not sure there.
Definitely saw a video of you saying you have up to 24 hours to eat after a work out with out any change to protein synthesis and that eating directly after a work out was no different than eating hours later
From what I gathered, I believe he meant in a regular protein and carb diet meal, the old methods on anabolic windows. He said in that same video, what they were trying to say was that after a workout you are insulin sensitive. As well as after a fast. This entire video is saying that combining both fast and working out, will cause for better protein synthesis while not being kicked out of ketosis for long
This occurred to me a few days ago, and this morning this video appears! I was really wrestling with not being able to change my training time from 6 am, and I’ve been so tired breaking at three pm. Thanks Thomas!
After losing my father over a year ago, and working in an office environment, surrounded by unhealthy food, I began eating whatever and drinking heavily. Just before this past Thanksgiving, I had ballooned back up to 245 lbs (at a height of 6'1"). Nearly two weeks ago, my wife and I began intermittment fasting, and moving more, in addition to cutting out alcohol. As of today, I'm down to 223 lbs, lost a notch on my belt, and will get down to a healthy and muscular 210 lbs. This is great info and it feels good to be good to your body.
Thank you for making it so clear cut. I’ve been struggling to figure out the timing of all these things, I hope it helps me finally break through my skinny fat phase! I’m excited to begin implementing your suggestions! ☺️
So two things I’m curious about- re: don’t fast every day- does this include 16/8 fasting, since the benefits of fasting just start at 16 hours and you’re ending the fast? It seems a lot of people do 16/8 daily for extended periods of time such as a year without negative effects. The other question is - is it better to alternate those 3-4 fast days, to throw off your body so it doesn’t go into starvation mode? It’s a little easier to do them consecutively, which is why I ask.
I think he assumes that fasting comes with less food per day; however, if you are eating the same amount of food when you break your fast, just like any other day, I don´t think there is any problem at all.
This is exactly the video i wanted to see, thought of it this morning. Thank you for your continued dedication to the health and wellness of the world.
Dear Thomas and Friends....Have been following the Fasting Muscle building protocol since this Video dropped On March 1, 2020 and ....WOW... the numbers are going up along with volume and my forearms are seriously making me happy... It is great to know WHEN to eat and What to eat right after a Fasted W/O!!!... May 22 will be 35 fasted full body W/O's at 3 W/O's per week.
When you say “eating right after your workout”, what does that time frame look like. For example, if you sit in the sauna for 20-30min after your workout are you missing out on the benefits of eating ‘right after your workout’? Thanks
Also confused... I normally lose appetite after a workout so I tend to wait much longer. I also use the sauna/shower/etc and that takes up about 30-1hr of my time
There is no need to eat directly after your workout. 4hrs doesn't hurt or hinder your gains in any meaningful way. Maybe if your Mr Olympia you may want to eat sooner, otherwise don't stress it. Concentrate more on what your going to eat.
@@TK421ps the sauna lowers inflammation and is something you should not be doing directly after your workout. You want to wait at least 1-2 hours post workout to use a sauna. Rely on the natural inflammation of the workout.
I love and follow all the videos. This has had a huge effect on my health. I’d love to have a complete weekly time line to follow !! Like seriously. 3/4 times 18/6 fasted days and all the lifting and cardio windows according to what this video says we should do!
Now I'm confused. You advise in a video to eat lean protein only after fasting & 60 to 90minutes later the main meal. So its's better to add 15 grams of fructose like some berries & 25-45g of carbs(glucose) like potatoe to the pre-meal? & Seaweed? & when prolonged fasting? Just protein?
I think the fructose/glucose thing is only adviced if you're trying to gain muscle; as he explained, right after you workout your muscle cells will be more receptive to insuline, and most carbs you consume will probably go there, to your muscles, and not into your liver, stopping ketones production (if you're doing keto, of course. If you don't workout don't do this, as these carbs WILL go to your liver (your muscle cells won't be as receptive); right now I'm doing keto but not really trying to gain muscle, so I break my fast with lean protein.
cleared up a lot for me i couldnt understand why i cant build muscle hopefully i can reverse some of the muscle loss i have created thru fasting too often and not timing everything
This video is so timely, doing keto, but actively trying to build muscle too. I just re-started watching your videos, so much more relatable and just down to earth while still informative. Thanks! Subscribing this time
Is this a good way to break a fast? Smoothie with - oats (40%) for carbs - berries / fruit (30%) for fructose - nuts (30%) for protein Are nuts still ok even though they also have fat too?
@@dragonchr15 thanks man. Yea I do this kinda smoothie most days to break my fast. I must have a strong stomach as not much upsets it even with bad food combining lol
what if people are still able to meet their caloric requirements fasting every day, in their eating window? shouldn't make a difference should it not? then they'd be fine to fast every day
I'd tend to agree...my appetite makes daily if easy for me...However, one point he made is that you do risk the potential of losing muscle when you fast for too long too consistently...but at thesame time there are reports of people, particularly women, building muscle using OMAD protocol.... Check out Mike Mutzel from High Intensity Health
Probably the best video I’ve seen on intermittent fasting and a solid plan on how to handle it if you’re getting in the gym taking supplements etc. like I am and I’m sure many of the people watching us are. But hats off to THOMAS this video is pretty dope.
Literally the best video I've seen on RUclips for years. Science-backed, entertaining and (!) free. Already switched my fasting window so that it ends with my morning workout. Thank you, Thomas!
Pre workout: Black coffee (in a fasted state) Post Workout meal: Black Coffee, with a lean meat + carbs and a piece of fruit. I'm going to add a protein shake here. Don't neglect cardio - I will shadow box NOT towards the end of a fast. Maybe a run in the morning.
Today and Saturday, I shadowboxed at the end of 24+ hour fasts as well as weight lifting (kettlebell) interspersed between sets. It's roughly only 30 mins workout. The rest of the week I don't workout. I know that you don't lose muscle until the 14th day of not working out. I started this month of December off with a 3-day or 75 hour fast (first fast ever of any kind), then last week I did intermittent fasting of 17 to 21 hours (just however I was able to get lunch to break it - I didn't eat breakfast cause I couldn't get any eggs, now I've got some). I've sworn off virtually ALL sugar.
But ... how long does it take for the body to actually break down the protein and feed it to the muscles? I,heard it takes round 24 hours to be taken out of the food and converted to muscle fuel ... so have straight after workout does it reallly make sense?
You should get protein within an hour of your workout, there are basically 3 types of proteins that take different amounts of time to break down. The quickest difestung is whey protein which is like 2 or 4 hours, then plant proteins and other ones are like 4-6 hours, and the longest digesting is casein, which is like 8 hours so people often take casein before bed so it lasts through the night, but that’s kinda a little more traditional, idk if it fits into the fasting thing we’ll.
@@nytrofirestorm4441 Thank you for this thought...It can be so confusing even when you decide...W/O fasted and then know EXACTLY what you will eat post workout!
@@rixrix7732 exactly. i watch that video and have been doing that since. this video by Thomas seems to contradict it. i just went back and watched it. im confused.
Thank you. I am a trainer and competitor that has decided to give IF a go for both myself and clients. However, I was very conflicted on the muscle building phase during the IF process. This video right here truly helped. Although, I will probably need to run through it again to ensure I understood all content provided. Again, thanks!
hi could u give me a feedback since u experimented with it? i feel like i gain more muscle when i have more meals per day (the traditional way). i tried IF for a month and didnt notice any gain. rather my arms became slightly smaller
@@xubchillin1616you probably lifted light weights or medium. Lift heavy and I mean lifting heavy to where you can’t lift more than 5 reps even if you tried to cheat. Do that for at least 5 sets per muscle and then do a couple heavy supersets afterwards.
@@bebejoon3664 you're right. i lftt mid wieghts. like 16 kg for curls. but i start with freehand like push up, chin ups and my arms are already tired when i'm cheat curling at the end
ruclips.net/video/si6pg4GpfXA/видео.html here's short vid of what i lift. skip to like 30 sec. ive had tennis elbow before so i'm kinda worried about lifting heavier
Can you do a video specific to diabetics involving keto/ IMF so we can leverage the fact that we can manage our insulin levels in a different way than most
Sounds like I've already been inline with this for years. I do a water fast M, T, Th, F Then I eat about 200 cals above maintenance on W, Sat, Sun. I do 30-60mins of cardio on my fasting days. I do lifting on my eating days. I do supplement daily with vitamin D, ashwaganda, ACV, and calcium magnesium. I also take zinc, GABA, thiamine, and Melatonin at bed time. I also have a ritual where I take warm showers in the AM and ice cold at night. Just by doing that my sleep score went up 10-14 pts each night. Really dramatic.
@@mr.marmot39 physical health specifically is good. Am I a beef-cake? Heck no. Haven't really gotten to "muscular" yet. But that is going to be more of a focus when I get to 15% body fat. Till then my main goal is fat loss. If you're referring to if I feel tired or look malnourished. I will probably disappoint you in saying I look LESS malnourished ow than I did when I ate alot. I also have more energy because I feel "lighter". My body doesn't spend all its energy digesting food.
Sir, Other vid “NO RICE”; This vid “2 rice cakes” Other vid “Workout anytime during fast”; This vid “Workout right b4 breaking fast” Thank you for clarifying. Also, similarly, can you explain the 6min mark area of this vid. Thank u so much ~ ur da best
Disregard the 6min area ~ i think i gots it. But the others plz: Rice cakes/No rice; Workout anytime ~ even morn during a fast/Workout ryt b4 breaking fast. Ty
this video has explained all my questions ive been having to get started on this fat loss journey yet building enough muscle without sacrificing muscle loss as well. Thank you so much Thomas! this video is THE BEST OF 2020
What if I’m trying to bulk on keto, but I work night shift? I saw your night shift video, and it’s really informative. But I’m trying to bulk, and that video talks a lot about a LOT of fasting.. I hope you read this
In one of the previous videos you pointed that "Whey protein is insulinogenic" so it's better to go for pea protein. You had also mentioned that "whey is probably ok" after an workout. But in this video you are kind of saying that having more insulin after a workout is good , that means whey protein is the best form of protein after a workout , ,so not just "probably ok". I am confused. I even returned my whey isolates that I had bought at discount from costco after watching your other video :(. Please clear the confusion. P.S. - I love your videos ...learn a lot.
I just stumbled upon your comment. I don't know if you solved you dillema, but if not, maybe I can give you some insight on what I think (I'm not a doctor of any sorts, just someone who likes to learn and apply what I learned in my training/diet) Let's say I'm fat. I most likely have low insulin sensitivity, so, every time I eat, my insulin peaks are going to be higher, in order for my body to respond accordingly. As I lose weight, I will increase my insulin sensitivity, and my body will respond more efficiently to lower amounts of insulin. If my insulin production is lower, and in a healthy level, there won't be enough of it leftover after doing it's job, to make any harm, or to make me store fat. Insulin is not bad. You need it. It's just that you need just enough of it, and preferably, just at the right times, to help your body with nutrient absorption. After a good workout, your body is craving for nutrients, to help with recovery and protein synthesis. That's when whey protein is good. Whey has a very fast absorption rate, and very high biological value, comparing to other sources of protein, meaning, it will do a better job after a workout than, for example, pea protein. That doesn't mean that pea protein is bad in any way! It's all about timing. Due to its insulinogenic properties, I personally, wouldn't be drinking Whey shakes at meals, other than my post workout meal. (Some people get away with it, but we're all different. And I have a tendency to have low insulin sensitivity due to a medical condition.) But as far as I'm concerned, Whey is a definite winner when it comes to post workout meals. It's insulinogenic properties actually help, at that time. The take away from all of this is: don't be afraid of eating any type of food, just because of one factor. Try to learn more, educate yourself, get to know how your body responds to different diets, and keep on adapting your food intake according to what works for you. And hey: whey at breakfast is always better than a donut. And pea protein at post workout is still, better than a donut. Small changes! ;) Hope this could be helpful. Or even better, that you already had your doubts cleared even before reading this. Good luck!
so to summarize: workout at the end of IF fasting period. break fast soon after workout; with some fruit, and lean protein, possibly some omega 3 and coffee too^^ Do cardio! in beginning or middle of your fast, not at the end. It will increase mitochondrial density making you effectively stronger. Have some non IF days. Take care to have enough Vitamin D and A T,T I got too lazy to cook/eat by doing IF. Eating in the morning eats just so much time Sheesh i got so used to do IF every day. And i wonder if i should really sacrifice my mental clarity benefit of IF for putting my eating window to the mornings... the last few times did that the resulting sleepiness in the afternoon really ruined my motivation and productivity. Just to get some more improvement to muscle gain. Even if would really like some improvement to my muscle gain xD Well i definetly gonna change some of my routine after watching this. To workout at the end of my fast and do some more cardio, especially in the mornings in that time slot where i did my workouts and i wont feel guilty about that insulin spike after the workouts anymore xD Well i kinda struggle with the cadio. After a hard workout(mostly legs and arms) i struggle when to do the next one, to know when i recovered enough. mostly i wait at least 2 days up to 4 depending on how i feel. So where in that i feel still not recovered and in pain period do i fit the cardio at every other day frequency xD
Im 40 and work out in the afternoon. Does this schedule look ok for a 20/4 fast? (leaving details out of the steps so i don't write a book) SUNDAY/TUESDAY/THURSDAY [ ] 2pm: Eat a light meal. [ ] 3-5pm: Chill out with light cardio. [ ] 7pm: Eat dinner. [ ] 10pm: Go to sleep. MONDAY/WEDNESDAY/FRIDAY [ ] 6am: Wake up. [ ] 7am: Start work. [ ] 3pm: End work. [ ] 3:30pm: Work out. [ ] 4pm: Break fast, eat dinner.
@say it with ya chest hey thanks for your advices. I've been working out since about 17 and even competed natural in the 80s and it's been on /off since marriage and kids came. Now that we're empty nesters I figured I'll give it another serious go. Thx again.
I started workou and IF (up to some days even) with 58. I have lost about 50 pounds of fat and added about 10 pounds of lean mass within one year. Age does not matter. Its is insulin resistance which restricts your muscle building. So you need some time of low carb plus fasting to normalize your insunlin sensivity and then you can build muscles like a young person.
@@johannesherbst3632 I will be 58 at end of Month and It is such a blessing to have Thomas DeLauer educate and motivate so that we can be our VERY BEST!!!..Taking on a 35 Fasted workouts by May 22, 2020 challenge and this video will be the Blueprint for success!!
Great video. Wonder who dislike the video when it was only released for 2 minutes 🤷🏽♂️? definitely they didn’t watched the 23+ minutes before they disliked 🙄🙄
Wow my favorite video ever! The calories per hour part is great. One question... alot of your vids u talk about cardio after weights, so ur saying that is not ideal for building muscle correct? More videos like this one plz!
Hi Thomas, I have a question. I have been watching your vids for a while and I just started to watch Dr Eric Berg vids as well. He mentioned, that you should workout and then break you're fast similar to what you said. But I think he mentioned that because your body is still producing growth hormone you should utilise this so you shouldn't eat straight away after your workout. As once your body starts to produce insulin, all growth hormone production is stopped. He also said it takes hours for you to digest your meal so after a workout your body will be utilising the meal nutrients your last ate not the meal you are breaking your fast with. It sounds to me, putting both together, that once you have done say a full-body heavyweight work out, that you should eat a large nutrient-dense meal a few hours after the workout?
I really appreciate your content and the timing of this video! I just started going to the gym for building muscle after 13 months of keto, but sedentary with no exercise at all. I've been trying to piece together information from various videos, but now there's this video.
Let me see if I understood the calories thing. I have a theory that is probably wrong, but helps me understand it: -On the fasting day, you need to be on a caloric surplus on the hours you're eating. For example, 2400 calories per day for maintenance -> 800 calories for 8 hours -> eat something like +1000 cal within the 8 hour window. I'm guessing this: if you eat 800 cal in 8 hours, you would get the remaining 1600 cal from fat (to be at maintenaince 2400), so if you eat, let's say, 1000 cal you would be getting 1600 cal from fat + 1000 cal =2600 cal a day =200 calories of surplus? -On the non fasting day, most of your energy will come from food and not from fat storage. Have more than 2400 on that day then?
![Quando Rondo - Grow Up [Official Music Video]](http://i.ytimg.com/vi/8zFnCg3BO4Q/mqdefault.jpg)
You've changed my LIFE. BEST SHAPE OF MY LIFE. 130 lbs loss
Woah! That's amazing! Great work...💪
Good on you congrats👏
Congrats! Along with IF what did you do with your meals? Did you co didn’t carbs or did keto with IF? Thanks
Thomas, 2018-2019 was the best shape I have ever been in and it’s due to just watching all of your videos. Here I am 2022, back at it again, 220, 18% body fat and working to 200. Low carb, intermittent fasting, and increasing my insulin sensitivity. You’re the man Thomas.
He is so right, I started doing this 3 years a go, and is real when you see muscle so much faster with not a lot of effort! I have been doing OMAD twice a week and the rest of the days not dinner and this is the best way to live our lives and our bodies health and we have Thomas to always teach us great things!
well. followed your advice, in 6 weeks, lost 12lb and went from 29% body fat to 23.2% Also built muscle and starting to see major changes. I am 63 :)
Awesome! What's your bodyfat right now?
@@SchuyFit 22% but measured after a workout 18, so i am going with the 22
@@kevk57 How do you test your body fat?
@@enricopallazzo3244 I got the tanita scales that measure body compostion, and took results I got from them and redid on a machine in the DRs, virtually identical, so Its a pretty good indicator. 19% now
@@kevk57 Thanks! I’ll check em out.
Started intermittent fasting last week and was nervous going into a heavy upper body workout. I can say ive never had a better pump in my life. Felt so strong and focused, my muslces was solid and I felt unreal. Thankyou so much for enlightening me with this process:)
Guys think about this...when you have stuff in your stomach your body diverts Blood to the stomach to digest that stuff...if stomach is empty more blood is available for muscles@!!
One problem i have is with my cardio sessions being mid/early fast, im not hungry afterwards. Should I consume protein anyway and break the fast early? I know thomas reccomends protein intake immediately after every workout but I feel like I should carry on fasting and drink a coffee instead. Any advice?
@@Owen-wi3jy in this video Thomas said that it's better to do your cardio in the middle of your fasting, so I guess you're doing it's right and that's ok not to eat immediately after cardio)
I tend to feel extremely weak when working out at the end of my fast. How can I overcome this?
@@ディアラン How long are your fast that you feel weak during working out? Doing lifting during ADF shouldn’t be too bad. Like the video says, lift just before you break the fast. It could just be psychological especially if for years you were taught to do pre and post work out meals. Do ADF for a couple weeks and see if you still feel weak lifting while fasted. Today was my fast day and broke my personal record on pull ups.
Thomas. All I can say is, dude.... I wish I could give you a Bro Hug. Your advice and shared information and knowledge has increased the state of my health exponentially at the ripe "older" age of 54. Just a very sincere thanks from me, to you. God bless you and your family for all you do to help improve people's health all over the world.
GOBBLESS
A. 2:20 Fasting increase insulin-sensitivity just like exercise does => Eating after exercise, or eating after a fast, result in more nutrient absorption and protein synthesis => Train in a fasted state, and eat after training!
B. My add on: Fasting increase GH
C. 3:30 Training in a fasted state => TWO TIMES the level of P70S6K (an indicator of muscle protein synthesis)!!
D. 5:30 Train close to the end of your fast. But only fast 3-4 days a week!
E. 6:30 break your fast with LEAN protein, and a little carb
F. 10:00 Having Omega3 with your protein increase protein synthesis by 50%!!
G. 13:00 Have caffeine before workout [my comment: But not every time, as one does develop a tolerance and it looses the effect]
H. 14:10 caffeine with the post workout-meal => 66% higher glycogen buildup in the muscles
I. 15:35 Do cardio: Cardio increase mitrocondrial density (with at least 40%)!!! But don’t do cardio and the end of your fast! [my comment: I believe Thomas has earlier recommended doing cardio at the deepest state of ones fast]
J. Only green tea and little magnesium while fasting
Cardio increase mitrocondrial density:
QUESTIONS
1. Does cardio only increase the mitochondrial density in the muscle that is cardio-exercised? (e.g. the legs while running)
2. Does mitochondrial density only increase the stamina in the muscle that holds the increased mitochondrial density? (Or does increased mitochondrial density in say the legs, increase the stamina of the upper body, say biceps?)
@wael sahoury after 10 months still no response 😢
Already doing morning workout followed by protein focused breakfast.
OMAD for life!
For me personally, This is by far the most understandable and usable video to date. It’s practical, laid out methodically, and instantly applicable to my fasting and training lifestyle. Pure gold!
Erin... Exactly!
BUT...He wasn't clear enough on how one should time the cardio and break-fast meal on NON workout days.
@@ABAdams I believe you have one rule for MAX Gainz and cardio/Aerobic ...... DO NOT WORK Cardio/Aerobic in a fasted state!! if you are alternate day fasting... simply eat something and THEN go do cardio.
@@jamesrandal5442 so....some EAA's, a few carbs, coffee and water?
@@jamesrandal5442 but then; he said; don't eat right after the cardio; wait a bit.
If I have 20g EAA+ 20 g carbs at 7 am.
Then; do 30 minutes cardio 7:30 - 8
Full 'Breakfast' at 8:30?
See? That's what I mean by CLARIFY please 🙄
A schedule is hard to track in this video but I tried to put something together. It's 3 days a week heavy lifting
Monday
-Black coffee
-Morning Exercise, leg day
-Breaking the fast - Meal 1
-Meal 2
-Meal 3
Tuesday
-Intermittent fast - 8 hour window
-Meal 1
-Meal 2
-Afternoon or Evening cardio (NOT before eating)
Wednesday
-Black coffee
-Morning Exercise, Push exercises
-Breaking the fast - Meal 1
-Meal 2
-Meal 3
Thursday
-Intermittent fast - 8 hour window
-Meal 1
-Meal 2
-Afternoon or Evening cardio (NOT before eating)
Friday
-Black coffee
-Morning Exercise, Pull exercises
-Breaking the fast - Meal 1
-Meal 2
-Meal 3
Saturday
-Intermittent fast - 8 hour window
-Meal 1
-Meal 2
-Afternoon or Evening cardio (NOT before eating)
Sunday
-Intermittent fast - 8 hour window
-Meal 1
-Meal 2
-Afternoon or Evening cardio (NOT before eating)
As I understand when I work out chest,back and legs I eat after my workout right or reverse?
I can do this! Just need to quit my job, hire a chef, live in a gym and have someone tell me in simple terms what I need to do exactly and the dream shall become a reality!
I do construction hit the gym and am my own chef this all is possible .. I'm not in ketosis I'm in more protein good fats and little carbs once a day and veggies . DR. TED NAIMAN P.E DIET THATS WHAT BASICALLY THOMAS DELAUER IS ON OR ALWAYS KINDA BEEN ON
Even when Thomas was carnivore he's was skeptical about adding too much fat because that's extra energy to a point .
Its simple, just quit being stupid.
@@roccomutafuca119 not stupid mors like being lazy
@@roccomutafuca119 Why do people always have to put down people. How stupid is that. Do you feel like more of a man? Or you must have low self-esteem!!! GROW UP .
Ive been doing this accidentally for a few months and was surprised at how fast my shoulders were growing. Now i understand why! Thanks!
🎯 Key Takeaways for quick navigation:
00:00 🏋️ *Insulin plays a crucial role in muscle building within intermittent fasting, making timing and meal composition significant factors for maximizing muscle growth.*
01:38 💪 *Fasting and post-workout meals greatly impact insulin sensitivity, allowing nutrients like protein and carbohydrates to be directed towards muscle building rather than fat storage.*
02:46 📚 *Studies indicate that working out in a fasted state significantly boosts protein synthesis, leading to more effective muscle building.*
04:37 ⏰ *Adjusting intermittent fasting windows to prioritize post-workout meals can optimize muscle-building potential, suggesting fasting morning to morning for enhanced insulin sensitivity.*
06:53 🍽️ *Recommended post-workout meal includes lean protein and some carbohydrates, preferably around 15-20 grams of fructose combined with 25-40 grams of regular carbohydrates for an insulin spike.*
09:37 🥩 *Lean red meat, particularly grass-fed, might aid muscle protein synthesis due to its Omega-3 content and potential link to increased muscle protein synthesis.*
13:19 ☕ *Caffeine pre-workout and post-workout can enhance fat burning and glycogen uptake into muscles, respectively, potentially aiding in muscle building while staying lean.*
15:51 🏃♂️ *Cardio exercises are beneficial for improving mitochondrial density, enhancing overall energy production and potentially aiding in building muscle strength and stamina.*
18:45 📊 *In intermittent fasting, being in a caloric surplus should be measured hourly during the eating window rather than on a daily basis, ensuring sufficient nutrient intake for muscle building.*
21:13 💊 *While fasting, limit supplements to magnesium and green tea; save protein powders and other supplements for post-workout periods to avoid breaking the fast and optimize muscle protein synthesis.*
Made with HARPA AI
After 4 years of IF, today I followed this protocol, and it worked 100%. Report results in 45 days. Loving OMAD, 2-4 hours eating, tripartite: protein elixir, low carb protein main meal, healthy fats. Yes, has black coffee 100mg caffeine at 2 before workout, and 1/4 cup of MCT BHB coffee! Hacked!
So as I understand it, on a heavy lifting day, a good post workout meal could be a protein shake with some carbs (maybe oats) Omega 3's, and a dose of coffee.
I am so happy I found this channel, finally someone who doesn’t look like a muscle cloud and actually references different studies and sciences into training
I'm impressed. Thomas is really cranking out useful content.
Yes he is!
💪
I don't know how he does this, all the fab content. What an amazing guy!
He’s been doing this, wat u mean
@@HeyItsMike985 he gives good content no doubt. But, this video and some of the recent ones have been amazing.
This approach I have done for 2 years. Worked absolutely great for me, as well as fixing my heart condition 🙂👍
Please do a video that breaks down the differences of waiting 30min, 60min, 90min, and longer when breaking a fast.
really good idea he should do that
totally lost me on the calories, any help would be appreciated, maybe a follow-up video a bit more in-depth?
@Benghali In Platforms So basically what happens after your first meal? Do you NEED to eat for the rest of the hours (on eating window)? What if my first meal is pretty big and i feel full and want to start fasting early? So many questions
@@StarOfStar Make it simple and don't overthink it. Don't worry about calories on fasting day. You can eat more, even surplus calories on your non fasting day. :)
Love this video! It's my favorite one from you so far! It's incredibly detailed, clear, and helpful. I intend to watch it in the future and share it with others. Thanks for keeping it focused on the ancestral low carb/ IF community. Muscle, mitochondrial density, metabolics flexibility is so important for our overall health...and like Gabrielle Lyon says most of us are not so much overweight but under muscle. Thanks so much for giving us such detailed weekly guide. Now it's a little easier for me to figure out how to combine all of this (IF, carbio, low carb, muscle training) with cold exposure, breath work, and pulsing in high protein to energy ratio days each week.
11. Caloric Surplus calculation: Measure the # of calories you consume per hour.
♦ So IF-days, you are going to be in a calorie deficit because you won't be able to eat enough within the 8-hour eating window, but that's okay because
♦ On non-IF days, you will be in a calorie surplus to make up for IF days' calorie deficit
So in other words, at the end of the week, you are in a calorie surplus for building muscle. You want to average your calorie intake, which is at surplus because you want to build muscle, over the course of X-meals/week
I would totally buy a PDF for a book with you and different diet plans, workouts,timing, suppliments and your own philosophy. Just throwing that out there....
18 secs in, and I have already started trusting Thomas.
Thomas is knowledgeable but know he's a juicer. His image sells and substantiates his content. If he was natural with 5 to 10% more bodyfat he wouldn't seem or feel as knowledgeable. It just how the business works. He's still a nice knowledgeable guy.
How is he not natural? He fasts, and does keto, low fat percentage is a given with that, specially if you do heavy lifting on top of it.
Every newbie should discover your chanel.
You mentioned that fasting every day will not be beneficial for building muscle but the reason you gave was because you would spend too much time in a caloric deficit. What if you are making sure to consume enough calories during your eating window every day? Would this be as effective, or is there a deeper hormonal reason you recommend not fasting every day? I only ask because I'm a creature that loves routine and if I can eat at the same time every day in more or less the same patterns then my productivity in life improves overall. Please if anyone besides Tom has information on this I'm open to hearing it. Thanks!
interesting question because routines simplify life and frees up brain energy
Did you find an answer to your question?
@@Apolo044 not exactly but I actually learned to like doing it his way! It does feel like you get a better response from each fast when you mix up the lengths day to day, I found simple ways of working this into alternating routines
@@bradmartin3332 I was thinking of not doing the IF on weekends, and on the rest of the week keep going with it to see if I can gain some weight.
Comment below this comment if you ever do get an answer to this - I too have the same question. I'd rather intermittent fast the whole time if possible.
Thomas thank you and the "timing" is perfect. I have been dedicated keto for a body transformation and seen tremendous results under your guidance. I am now looking to build muscle to complete the transaction.
You suggested that you may be able to provide a meal plan to support this video.
I am very much hoping that you are able to do so sooner rather than later.
As always, look forward to the next video and can't wait for the meal plan!
Keep up the great work.
I started too hahaha how much calorie do you eaat
SNAP! Same here. Lost the weight I needed to and now building muscle. A more specific meal plan for muscle building on Keto + IF (or at least some ideas) would be much appreciated.
@@MELEK.1111 I use the Carb Manager app that calculates your calourie intake based on a several variables. It has worked well for me and the free version is sufficient for this purpose. Other apps like MyFitnessPal and numerous keto apps do the same. You have to calculate your calourie intake based on your own situation: age, activity, goal weight, etc.
Dear Thomas DeLauer,
I have a rigid daily routine, highly appreciate if you could advise on few things so that i can get the idea more clearly.
ROUTINE:
1) I go-to gym from 7-8:30 am (6 days a week , late evening workout not possible due to work constraints)
2) I work from 10 am - 8 pm (add one hour each one way) MON-FRI & designated lunch period at 1300 HRS-1330 HRS
So, my questions are:
Q1: What are the optimum number of days for a) weight lifting days & b) cardio days in I.F. for going from 26% to 10-12% B.Fat and gain muscle mass in next 06 months.
Q2: Time you would prefer to break the fast in the two distinct training days? - bearing in mind work routine of 10 hours per day. An example would be just fine in both cases.
Q3: Would one typical cheat meal a week spoil the whole week's hard work and sacrifice?
Thank you so very much,
Ray.
How do you keep autophagy and mTOR separate when you're alternating fasting days
The is the mother of all videos here. I’m saving it to watch again and again, although it is very easy to understand. Thank you for this video!
Thank you so much for what you do. I have reached my goal after a year and seven months on clean Keto and intermittent fasting then three months after reaching my goal I took a break but not going overboard and just ate what I wanted. I realized that the things I thought I missed just were not the same with satisfaction. Now it’s two months later and I have gone back to my Keto way of life with intermittent fasting but looking to gaining muscle while working out during these times we are experiencing in America at the moment. I am a subscriber and noticed the topic was right up my alley; just perfect timing. I’m also a subscriber to Butcher box so this is just two for two on timing. Your guide for adding muscle while on Keto and intermittent fasting was very clear and on point in my opinion. I will take this plan and put into action. Thank you so much for what you do.
Thanks for sharing this good information! Greetings from Salzburg Austria 🇦🇹
How long is the eating window after a working out?
< 30 min,
@Scias , 15-20 minutes cooling down & rest. 10-15 mins bath. Then your meal
I've finally listened to enough of this guys videos to hear him contradict everything he says....I was trying to learn something but it's hard when one video says to do something that another video says you should never do
WHAT AN AWESOME VIDEO, please turn this into a SERIES!!! 👍🏻🙌🏻🙌🏻🙌🏻
I just want to say thank you, because your videos have completely changed my life. Right now I'm in the best shape I've ever been and my health has improved a lot.
Keep doing what you do!
I need to watch this 10 times to really get it🤔
Your reasoning is slow.
Yeah. He talks really fast, that trips me up
@@ALJorgeHenrique your writing abilities are uneducated
@@ButterflyVan My sincere apologizes, my intention was not to offend you.
@@ALJorgeHenrique ok thank you
Your doing something right Thomas your body shape is what a lot of people are looking for
I would just like to say that I've been watching your videos for almost 2 years now, and the quality of information that you still put into each video is incredible. This video in particular helped me more than you can imagine, even with have watching 100+ of your other videos... Thank you for helping me on my weight loss / muscle building journey. (Went from 164 lbs @ 5'6 --> 145 lbs @ 5'8) Not only is the weight difference from fat, but lots of muscle mass has also been gained. Thanks again and keep making these great informative videos.
Solid advice! Thanks
I'll have to change my eating window post workout
Hi Thomas. You mentioned that supplements break the fast. Eric Berg drinks his wheat grass in the morning instead of coffee and then his electrolytes around noon. He says that does not break his fast. I know you both agree on many things. Could you comment on why you two differ in this instance? Thank you.
Berg's Electrolyte powder is a combination of essential minerals which shouldn't break you fast. I think Thomas is referring to vitamin intake as compromising your fast.
Also Dr. Bergs BCAA supplement is not supposed to spike insulin so< I take that during my fast and post workout. It may interrupt autophagy though. Not sure there.
I am a Vegetarian, please post video for us, thanks, Namaste.
Definitely saw a video of you saying you have up to 24 hours to eat after a work out with out any change to protein synthesis and that eating directly after a work out was no different than eating hours later
he probably learned otherwise
From what I gathered, I believe he meant in a regular protein and carb diet meal, the old methods on anabolic windows. He said in that same video, what they were trying to say was that after a workout you are insulin sensitive. As well as after a fast. This entire video is saying that combining both fast and working out, will cause for better protein synthesis while not being kicked out of ketosis for long
Alternate Day Fasting! Can you talk about calories on ADF? Thank you!
This occurred to me a few days ago, and this morning this video appears! I was really wrestling with not being able to change my training time from 6 am, and I’ve been so tired breaking at three pm. Thanks Thomas!
After losing my father over a year ago, and working in an office environment, surrounded by unhealthy food, I began eating whatever and drinking heavily. Just before this past Thanksgiving, I had ballooned back up to 245 lbs (at a height of 6'1"). Nearly two weeks ago, my wife and I began intermittment fasting, and moving more, in addition to cutting out alcohol. As of today, I'm down to 223 lbs, lost a notch on my belt, and will get down to a healthy and muscular 210 lbs. This is great info and it feels good to be good to your body.
Thank you for making it so clear cut. I’ve been struggling to figure out the timing of all these things, I hope it helps me finally break through my skinny fat phase! I’m excited to begin implementing your suggestions! ☺️
You still skinny fat my boy?
Thanks so much i found you sir..GOD BLESS YOU MORE and all of us willing to live healthy and happy!!
I've watched this video 3 times and always clear my doubts... Love it!
This guy is very Knowledgeable , and hes inspiring me to Fast and get in better shape and Health
So comprehensive! Thanks again, you've changed my health over the past year.
So two things I’m curious about- re: don’t fast every day- does this include 16/8 fasting, since the benefits of fasting just start at 16 hours and you’re ending the fast? It seems a lot of people do 16/8 daily for extended periods of time such as a year without negative effects.
The other question is - is it better to alternate those 3-4 fast days, to throw off your body so it doesn’t go into starvation mode? It’s a little easier to do them consecutively, which is why I ask.
Great questions! I tend to 16/8 naturally, so I wonder about this, too. I have to jog my mind some days to 'eat early', or also later.
I think he assumes that fasting comes with less food per day; however, if you are eating the same amount of food when you break your fast, just like any other day, I don´t think there is any problem at all.
This is exactly the video i wanted to see, thought of it this morning. Thank you for your continued dedication to the health and wellness of the world.
Dear Thomas and Friends....Have been following the Fasting Muscle building protocol since this Video dropped On March 1, 2020 and ....WOW... the numbers are going up along with volume and my forearms are seriously making me happy... It is great to know WHEN to eat and What to eat right after a Fasted W/O!!!... May 22 will be 35 fasted full body W/O's at 3 W/O's per week.
When you say “eating right after your workout”, what does that time frame look like. For example, if you sit in the sauna for 20-30min after your workout are you missing out on the benefits of eating ‘right after your workout’? Thanks
Also confused... I normally lose appetite after a workout so I tend to wait much longer. I also use the sauna/shower/etc and that takes up about 30-1hr of my time
There is no need to eat directly after your workout. 4hrs doesn't hurt or hinder your gains in any meaningful way. Maybe if your Mr Olympia you may want to eat sooner, otherwise don't stress it. Concentrate more on what your going to eat.
You even watch the video?
@@TK421ps the sauna lowers inflammation and is something you should not be doing directly after your workout. You want to wait at least 1-2 hours post workout to use a sauna. Rely on the natural inflammation of the workout.
@@TK421ps look up "does a sauna increase or decrease inflammation."
I've been eating sous vide shrimp (no fat) with a protein shake (with berries) after my workout.
I love and follow all the videos. This has had a huge effect on my health. I’d love to have a complete weekly time line to follow !! Like seriously. 3/4 times 18/6 fasted days and all the lifting and cardio windows according to what this video says we should do!
One stop shop in knowing all you need to know about building muscle pre and post fasting. Thank you very much Thomas 😊
What does a breaking fast meal look like then? I break fast with steamed shrimp plain. 6 Oz's. How much berries and carbs?
Today i broke Post W/O fast with 4 strawberry and 2 rice cakes and 6-8 oz of whitefish....feels amazing!
Walking talking knowledge best keto channel out there and a great human being
Now I'm confused. You advise in a video to eat lean protein only after fasting & 60 to 90minutes later the main meal.
So its's better to add 15 grams of fructose like some berries & 25-45g of carbs(glucose) like potatoe to the pre-meal? & Seaweed?
& when prolonged fasting? Just protein?
I think the fructose/glucose thing is only adviced if you're trying to gain muscle; as he explained, right after you workout your muscle cells will be more receptive to insuline, and most carbs you consume will probably go there, to your muscles, and not into your liver, stopping ketones production (if you're doing keto, of course. If you don't workout don't do this, as these carbs WILL go to your liver (your muscle cells won't be as receptive); right now I'm doing keto but not really trying to gain muscle, so I break my fast with lean protein.
cleared up a lot for me i couldnt understand why i cant build muscle hopefully i can reverse some of the muscle loss i have created thru fasting too often and not timing everything
This video is so timely, doing keto, but actively trying to build muscle too. I just re-started watching your videos, so much more relatable and just down to earth while still informative. Thanks! Subscribing this time
Is this a good way to break a fast?
Smoothie with
- oats (40%) for carbs
- berries / fruit (30%) for fructose
- nuts (30%) for protein
Are nuts still ok even though they also have fat too?
If you put all that into. smoothie drink it slowly over time or you will upset your stomach
@@dragonchr15 thanks man. Yea I do this kinda smoothie most days to break my fast. I must have a strong stomach as not much upsets it even with bad food combining lol
what if people are still able to meet their caloric requirements fasting every day, in their eating window? shouldn't make a difference should it not? then they'd be fine to fast every day
I'd tend to agree...my appetite makes daily if easy for me...However, one point he made is that you do risk the potential of losing muscle when you fast for too long too consistently...but at thesame time there are reports of people, particularly women, building muscle using OMAD protocol.... Check out Mike Mutzel from High Intensity Health
Probably the best video I’ve seen on intermittent fasting and a solid plan on how to handle it if you’re getting in the gym taking supplements etc. like I am and I’m sure many of the people watching us are. But hats off to THOMAS this video is pretty dope.
Literally the best video I've seen on RUclips for years. Science-backed, entertaining and (!) free. Already switched my fasting window so that it ends with my morning workout. Thank you, Thomas!
Pre workout: Black coffee (in a fasted state)
Post Workout meal: Black Coffee, with a lean meat + carbs and a piece of fruit. I'm going to add a protein shake here.
Don't neglect cardio - I will shadow box NOT towards the end of a fast. Maybe a run in the morning.
Today and Saturday, I shadowboxed at the end of 24+ hour fasts as well as weight lifting (kettlebell) interspersed between sets. It's roughly only 30 mins workout. The rest of the week I don't workout. I know that you don't lose muscle until the 14th day of not working out. I started this month of December off with a 3-day or 75 hour fast (first fast ever of any kind), then last week I did intermittent fasting of 17 to 21 hours (just however I was able to get lunch to break it - I didn't eat breakfast cause I couldn't get any eggs, now I've got some). I've sworn off virtually ALL sugar.
But ... how long does it take for the body to actually break down the protein and feed it to the muscles? I,heard it takes round 24 hours to be taken out of the food and converted to muscle fuel ... so have straight after workout does it reallly make sense?
You should get protein within an hour of your workout, there are basically 3 types of proteins that take different amounts of time to break down. The quickest difestung is whey protein which is like 2 or 4 hours, then plant proteins and other ones are like 4-6 hours, and the longest digesting is casein, which is like 8 hours so people often take casein before bed so it lasts through the night, but that’s kinda a little more traditional, idk if it fits into the fasting thing we’ll.
Just found this channel - great content for those of us who are trying to lose fat and build muscle - best I've found yet!
It's all fantastic. I just want to ask if sardines are good though. You didn't mention fish at all, maybe cos butcher box is sponsor?
I just started out lifting my hand weights there ;30 pounds and 30 pounds dumb bells..while I’m fasting Thomas .I’am trying to gain muscle in my chest
Hi, I think either Thomas or Dr Berg suggested to delay the post workout meal even after IF to increase growth hormone. Can u shed some light?
ricky john to build muscle it’s not smart. You’re body is primed to absorb glucose right after the workout and use insulin in a good way.
@@nytrofirestorm4441 Thank you for this thought...It can be so confusing even when you decide...W/O fasted and then know EXACTLY what you will eat post workout!
Lol...fasting to optimize growth hormone...
I was referring to this video. From 6:10
ruclips.net/video/0xKC2vmVFGo/видео.html
@@rixrix7732 exactly. i watch that video and have been doing that since. this video by Thomas seems to contradict it. i just went back and watched it.
im confused.
16:28 Here I am binge watching Thomas’ videos because of lockdown and learning so much 😂
Right. And like me, waiting for the gyms to open.
Thank you. I am a trainer and competitor that has decided to give IF a go for both myself and clients. However, I was very conflicted on the muscle building phase during the IF process. This video right here truly helped. Although, I will probably need to run through it again to ensure I understood all content provided. Again, thanks!
hi could u give me a feedback since u experimented with it? i feel like i gain more muscle when i have more meals per day (the traditional way). i tried IF for a month and didnt notice any gain. rather my arms became slightly smaller
@@xubchillin1616you probably lifted light weights or medium. Lift heavy and I mean lifting heavy to where you can’t lift more than 5 reps even if you tried to cheat. Do that for at least 5 sets per muscle and then do a couple heavy supersets afterwards.
@@bebejoon3664 you're right. i lftt mid wieghts. like 16 kg for curls. but i start with freehand like push up, chin ups and my arms are already tired when i'm cheat curling at the end
ruclips.net/video/si6pg4GpfXA/видео.html here's short vid of what i lift. skip to like 30 sec. ive had tennis elbow before so i'm kinda worried about lifting heavier
Can you do a video specific to diabetics involving keto/ IMF so we can leverage the fact that we can manage our insulin levels in a different way than most
Yes, simple meal plan please🙏💙
Don't forget to pray and fast to maximise your routine 🙏 and help others ar the same time .
Sounds like I've already been inline with this for years.
I do a water fast M, T, Th, F
Then I eat about 200 cals above maintenance on W, Sat, Sun.
I do 30-60mins of cardio on my fasting days.
I do lifting on my eating days.
I do supplement daily with vitamin D, ashwaganda, ACV, and calcium magnesium. I also take zinc, GABA, thiamine, and Melatonin at bed time. I also have a ritual where I take warm showers in the AM and ice cold at night. Just by doing that my sleep score went up 10-14 pts each night. Really dramatic.
Thank you so much, this is what I personally needed.
how would u describe ur health btw
@@mr.marmot39 physical health specifically is good. Am I a beef-cake? Heck no. Haven't really gotten to "muscular" yet. But that is going to be more of a focus when I get to 15% body fat. Till then my main goal is fat loss. If you're referring to if I feel tired or look malnourished. I will probably disappoint you in saying I look LESS malnourished ow than I did when I ate alot. I also have more energy because I feel "lighter". My body doesn't spend all its energy digesting food.
Sir,
Other vid “NO RICE”; This vid “2 rice cakes”
Other vid “Workout anytime during fast”; This vid “Workout right b4 breaking fast”
Thank you for clarifying.
Also, similarly, can you explain the 6min mark area of this vid. Thank u so much ~ ur da best
Disregard the 6min area ~ i think i gots it. But the others plz: Rice cakes/No rice; Workout anytime ~ even morn during a fast/Workout ryt b4 breaking fast. Ty
this video has explained all my questions ive been having to get started on this fat loss journey yet building enough muscle without sacrificing muscle loss as well. Thank you so much Thomas! this video is THE BEST OF 2020
One of the best fitness channel on yt
This was one that I needed and covered many topics I have been thinking about. Thanks Thomas.
What if I’m trying to bulk on keto, but I work night shift? I saw your night shift video, and it’s really informative. But I’m trying to bulk, and that video talks a lot about a LOT of fasting.. I hope you read this
In one of the previous videos you pointed that "Whey protein is insulinogenic" so it's better to go for pea protein. You had also mentioned that "whey is probably ok" after an workout. But in this video you are kind of saying that having more insulin after a workout is good , that means whey protein is the best form of protein after a workout , ,so not just "probably ok". I am confused. I even returned my whey isolates that I had bought at discount from costco after watching your other video :(. Please clear the confusion.
P.S. - I love your videos ...learn a lot.
I just stumbled upon your comment. I don't know if you solved you dillema, but if not, maybe I can give you some insight on what I think (I'm not a doctor of any sorts, just someone who likes to learn and apply what I learned in my training/diet)
Let's say I'm fat. I most likely have low insulin sensitivity, so, every time I eat, my insulin peaks are going to be higher, in order for my body to respond accordingly.
As I lose weight, I will increase my insulin sensitivity, and my body will respond more efficiently to lower amounts of insulin. If my insulin production is lower, and in a healthy level, there won't be enough of it leftover after doing it's job, to make any harm, or to make me store fat.
Insulin is not bad. You need it. It's just that you need just enough of it, and preferably, just at the right times, to help your body with nutrient absorption.
After a good workout, your body is craving for nutrients, to help with recovery and protein synthesis. That's when whey protein is good. Whey has a very fast absorption rate, and very high biological value, comparing to other sources of protein, meaning, it will do a better job after a workout than, for example, pea protein.
That doesn't mean that pea protein is bad in any way! It's all about timing.
Due to its insulinogenic properties, I personally, wouldn't be drinking Whey shakes at meals, other than my post workout meal. (Some people get away with it, but we're all different. And I have a tendency to have low insulin sensitivity due to a medical condition.)
But as far as I'm concerned, Whey is a definite winner when it comes to post workout meals. It's insulinogenic properties actually help, at that time.
The take away from all of this is: don't be afraid of eating any type of food, just because of one factor. Try to learn more, educate yourself, get to know how your body responds to different diets, and keep on adapting your food intake according to what works for you.
And hey: whey at breakfast is always better than a donut. And pea protein at post workout is still, better than a donut. Small changes! ;)
Hope this could be helpful. Or even better, that you already had your doubts cleared even before reading this. Good luck!
Thomas is knocking these videos out of the park.
Hell yes!!!! 🙌🏽👊 thanks Thomas!!!
This should be one of the most complete and educative videos in all your series... congrats!!! Following your advices already!!!
so to summarize:
workout at the end of IF fasting period.
break fast soon after workout; with some fruit, and lean protein, possibly some omega 3 and coffee too^^
Do cardio! in beginning or middle of your fast, not at the end. It will increase mitochondrial density making you effectively stronger.
Have some non IF days. Take care to have enough Vitamin D and A
T,T I got too lazy to cook/eat by doing IF. Eating in the morning eats just so much time
Sheesh i got so used to do IF every day. And i wonder if i should really sacrifice my mental clarity benefit of IF for putting my eating window to the mornings... the last few times did that the resulting sleepiness in the afternoon really ruined my motivation and productivity. Just to get some more improvement to muscle gain.
Even if would really like some improvement to my muscle gain xD
Well i definetly gonna change some of my routine after watching this. To workout at the end of my fast and do some more cardio, especially in the mornings in that time slot where i did my workouts and i wont feel guilty about that insulin spike after the workouts anymore xD
Well i kinda struggle with the cadio. After a hard workout(mostly legs and arms) i struggle when to do the next one, to know when i recovered enough. mostly i wait at least 2 days up to 4 depending on how i feel. So where in that i feel still not recovered and in pain period do i fit the cardio at every other day frequency xD
Im 40 and work out in the afternoon. Does this schedule look ok for a 20/4 fast? (leaving details out of the steps so i don't write a book)
SUNDAY/TUESDAY/THURSDAY
[ ] 2pm: Eat a light meal.
[ ] 3-5pm: Chill out with light cardio.
[ ] 7pm: Eat dinner.
[ ] 10pm: Go to sleep.
MONDAY/WEDNESDAY/FRIDAY
[ ] 6am: Wake up.
[ ] 7am: Start work.
[ ] 3pm: End work.
[ ] 3:30pm: Work out.
[ ] 4pm: Break fast, eat dinner.
What would you recommend as to how many days to workout when IF especially someone over 50? Still want them gains and muscle memory is real!
@say it with ya chest hey thanks for your advices. I've been working out since about 17 and even competed natural in the 80s and it's been on /off since marriage and kids came. Now that we're empty nesters I figured I'll give it another serious go. Thx again.
@say it with ya chest Def gonna collect some of your pre supps. Cheers!
I started workou and IF (up to some days even) with 58. I have lost about 50 pounds of fat and added about 10 pounds of lean mass within one year. Age does not matter. Its is insulin resistance which restricts your muscle building. So you need some time of low carb plus fasting to normalize your insunlin sensivity and then you can build muscles like a young person.
@@johannesherbst3632 I will be 58 at end of Month and It is such a blessing to have Thomas DeLauer educate and motivate so that we can be our VERY BEST!!!..Taking on a 35 Fasted workouts by May 22, 2020 challenge and this video will be the Blueprint for success!!
Thomas states IF 3-4 days a week....I am going with MWF full body w/o while fasted!!!
Supplement question? What about magnolia root extract during fast sometimes at night and taking gel omega 3 supplement at end of eating window?
Great video. Wonder who dislike the video when it was only released for 2 minutes 🤷🏽♂️? definitely they didn’t watched the 23+ minutes before they disliked 🙄🙄
Exactly. Haters.
What about pre workout supplements (creatine, caffeine) how should we go about taking those?
Wow my favorite video ever! The calories per hour part is great. One question... alot of your vids u talk about cardio after weights, so ur saying that is not ideal for building muscle correct? More videos like this one plz!
Loved it! Well done. 👍 I've literally done everything that you say in this video and it's all true. 🎉Super 🎉
Hi Thomas,
I have a question. I have been watching your vids for a while and I just started to watch Dr Eric Berg vids as well. He mentioned, that you should workout and then break you're fast similar to what you said. But I think he mentioned that because your body is still producing growth hormone you should utilise this so you shouldn't eat straight away after your workout. As once your body starts to produce insulin, all growth hormone production is stopped. He also said it takes hours for you to digest your meal so after a workout your body will be utilising the meal nutrients your last ate not the meal you are breaking your fast with. It sounds to me, putting both together, that once you have done say a full-body heavyweight work out, that you should eat a large nutrient-dense meal a few hours after the workout?
Jaspal, I look at Berg, also. A very interesting question you ask, do you have a link to the specific video please?
I think you should eat immediately after the workout.
@@lilsmart805 how bout putting it in the oven after a workout and sitting there waiting 45 minutes for it to cook? then eat
I understand how difficult is to explain this. That's why I highly appreciate it.
Thanks... Thanks a lot
I really appreciate your content and the timing of this video!
I just started going to the gym for building muscle after 13 months of keto, but sedentary with no exercise at all. I've been trying to piece together information from various videos, but now there's this video.
Let me see if I understood the calories thing. I have a theory that is probably wrong, but helps me understand it:
-On the fasting day, you need to be on a caloric surplus on the hours you're eating. For example, 2400 calories per day for maintenance -> 800 calories for 8 hours -> eat something like +1000 cal within the 8 hour window. I'm guessing this: if you eat 800 cal in 8 hours, you would get the remaining 1600 cal from fat (to be at maintenaince 2400), so if you eat, let's say, 1000 cal you would be getting 1600 cal from fat + 1000 cal =2600 cal a day =200 calories of surplus?
-On the non fasting day, most of your energy will come from food and not from fat storage. Have more than 2400 on that day then?