BEST Plan to Build MUSCLE with Intermittent Fasting - Complete Guide

Подписаться 3,7 млн

Просмотров 751 тыс.

50% 1

Click Here to Subscribe: Bit.ly/ThomasVid
Get Grass-Finished Meat Delivered to Your Doorstep with Butcher Box: butcherbox.pxf...
Get my Free Newsletter and Downloadable Cheatsheets (eating out, travel, etc): www.thomasdela...
Follow More of My Daily Life on Instagram: / thomasdelauer
BEST Plan to Build MUSCLE with Intermittent Fasting - Complete Guide - Thomas DeLauer
In this video, I'm going to provide you with absolutely everything you need in order to craft the ultimate muscle building intermittent fasting plan! We're going to cover all sorts of stuff, ranging from the timing of your meals, the timing of your workouts, how you should break your fast, what supplements you should you take, and to how you should structure your workouts! The research shows, that when utilized properly, intermittent fasting can be an insanely powerful tool to build muscle. Let's dive in and I'll see you in the comments!
For more on Muscle Growth:
How to Maximize Muscle Growth | Best Rep Range for Building Muscle:
• How to Maximize Muscle...
How Protein Builds Muscle | No Broscience: • Muscle Growth | How Pr...
Dieting vs. Muscle Loss | 4 Ways to Keep Muscle on a Diet: • Dieting vs. Muscle Los...
4 Common Workout Mistakes:
• Muscle Building | 4 Co...
Best Post-Workout Meals | Morning vs. Night: • Best Post-Workout Meal...
You DON’T Need Carbs to Build Muscle!: • You DON’T Need Carbs t...
How to Bulk and Gain Weight (Muscle) on Keto: • How to Bulk and Gain W...
Fasting Guides
How to do Intermittent Fasting: Complete Guide: • How to do Intermittent...
Complete Women's Guide to Intermittent Fasting: • Complete Women's Guide...
Beginners Guide to Prolonged Fasting | 24-72 Hour Fasting Instructions:
• Beginners Guide to Pro...
Fasting Guidelines: What You CAN and CANNOT Drink: • Fasting Guidelines: Wh...
Intermittent Fasting over Age 40 : The Complete Guide: • Intermittent Fasting o...
Keto Guides
How to do a Keto Diet: The Complete Guide: • Video
Keto Over Age 50 - Instructional Guide: • Keto Over Age 50 - Ins...
Full Beginner Keto Meal Plan: Exactly What to Eat: • Full Beginner Keto Mea...
References
www.ncbi.nlm.n...
www.ncbi.nlm.n...
www.eurekalert...
diabetes.diabet...
link.springer....
www.ncbi.nlm.n...
www.ncbi.nlm.n...
www.ncbi.nlm.n...
www.eurekalert...
www.ncbi.nlm.n...
www.ncbi.nlm.n...
www.ncbi.nlm.n...
www.ncbi.nlm.n...
www.ncbi.nlm.n...
www.ncbi.nlm.n...
www.ncbi.nlm.n...
www.ncbi.nlm.n...
www.ncbi.nlm.n...
www.ncbi.nlm.n...
www.ncbi.nlm.n...

Опубликовано:

15 авг 2024

Ссылка:

Скачать:

Готовим ссылку...

Добавить в:

Мой плейлист

Посмотреть позже

Комментарии : 1,7 тыс.

@duckweezy03 4 года назад

You've changed my LIFE. BEST SHAPE OF MY LIFE. 130 lbs loss

@andreas380 4 года назад

Woah! That's amazing! Great work...💪

@samg3203 4 года назад

Good on you congrats👏

@consuelasierra5495 2 года назад

Congrats! Along with IF what did you do with your meals? Did you co didn’t carbs or did keto with IF? Thanks

@Karan_J_ 8 месяцев назад

🎯 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

@retiredat2510 2 года назад

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.

@kevk57 4 года назад

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 :)

@SchuyFit 3 года назад

Awesome! What's your bodyfat right now?

@kevk57 3 года назад

@@SchuyFit 22% but measured after a workout 18, so i am going with the 22

@enricopallazzo3244 3 года назад

@@kevk57 How do you test your body fat?

@kevk57 3 года назад

@@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

@enricopallazzo3244 3 года назад

@@kevk57 Thanks! I’ll check em out.

@erinbunting6805 4 года назад

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!

@jamesrandal5442 4 года назад

Erin... Exactly!

@ABAdams 4 года назад

BUT...He wasn't clear enough on how one should time the cardio and break-fast meal on NON workout days.

@jamesrandal5442 4 года назад

@@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.

@ABAdams 4 года назад

@@jamesrandal5442 so....some EAA's, a few carbs, coffee and water?

@ABAdams 4 года назад

@@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 🙄

@TheBeautyanna 4 года назад

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!

@mdlamerica2754 3 года назад

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.

@victorpapillon1487 Год назад

GOBBLESS

@drewbot78 4 года назад

Already doing morning workout followed by protein focused breakfast. OMAD for life!

@Owen-wi3jy 4 года назад

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:)

@jamesrandal5442 4 года назад

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@!!

@Owen-wi3jy 4 года назад

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?

@seemba4831 4 года назад

@@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)

@user-iv9lr7uu3c 2 года назад

I tend to feel extremely weak when working out at the end of my fast. How can I overcome this?

@markcarson3215 2 года назад

@@user-iv9lr7uu3c 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.

@henrikmadsen2176 4 года назад

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?)

@Rikki-lh2mw Год назад

@wael sahoury after 10 months still no response 😢

@jimirpg01 Год назад

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)

@yakinbelhadj5350 Год назад

As I understand when I work out chest,back and legs I eat after my workout right or reverse?

@geewong4801 4 года назад

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!

@nolimitinvestments298 4 года назад

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

@nolimitinvestments298 4 года назад

Even when Thomas was carnivore he's was skeptical about adding too much fat because that's extra energy to a point .

@roccomutafuca119 4 года назад

Its simple, just quit being stupid.

@nolimitinvestments298 4 года назад

@@roccomutafuca119 not stupid mors like being lazy

@forthelasttimeforever1169 4 года назад

@@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 .

@henry.g.9093 4 года назад

I'm impressed. Thomas is really cranking out useful content.

@misfits6646 4 года назад

Yes he is!

@expofcam 4 года назад

💪

@barbarahermannster 4 года назад

I don't know how he does this, all the fab content. What an amazing guy!

@HeyItsMike985 4 года назад

He’s been doing this, wat u mean

@henry.g.9093 4 года назад

@@HeyItsMike985 he gives good content no doubt. But, this video and some of the recent ones have been amazing.

@coleencmckay 4 года назад

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.

@chaosmotion1983 2 года назад

Ive been doing this accidentally for a few months and was surprised at how fast my shoulders were growing. Now i understand why! Thanks!

@cynide89 4 года назад

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.

@zfranks6325 4 года назад

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.

@darrenrea939 4 года назад

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.

@MELEK.1111 4 года назад

I started too hahaha how much calorie do you eaat

@neville.perkins 4 года назад

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.

@neville.perkins 4 года назад

@@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.

@sheilamaxwell5303 4 года назад

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.

@puppz322 2 года назад

Thanks for sharing this good information! Greetings from Salzburg Austria 🇦🇹

@buylowprice 4 года назад

Please do a video that breaks down the differences of waiting 30min, 60min, 90min, and longer when breaking a fast.

@ASKaaron32 4 года назад

really good idea he should do that

@pchkid 4 года назад

totally lost me on the calories, any help would be appreciated, maybe a follow-up video a bit more in-depth?

@StarOfStar 4 года назад

@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

@ZandalariHero 4 года назад

@@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. :)

@samprokop 4 года назад

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!

@goodmorningbeautifulhumans1638 2 года назад

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!

@MrNizVID 4 года назад

WHAT AN AWESOME VIDEO, please turn this into a SERIES!!! 👍🏻🙌🏻🙌🏻🙌🏻

@austinjohnson7746 4 года назад

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....

@smokey11a1 3 месяца назад

This approach I have done for 2 years. Worked absolutely great for me, as well as fixing my heart condition 🙂👍

@qiannagonzales256 2 года назад

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! ☺️

@vulgarshots Год назад

You still skinny fat my boy?

@eja35oz 4 года назад

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

@matt-in2nu 3 года назад

he probably learned otherwise

@miryammartinez6689 3 года назад

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

@aidarzhakibayev6600 4 года назад

Literally the best video I've seen on RU-vid for years. Science-backed, entertaining and (!) free. Already switched my fasting window so that it ends with my morning workout. Thank you, Thomas!

@icanspelle6050 4 года назад

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

@passingmongoose Год назад

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.

@druth8803 4 года назад

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

@rrowdyy 4 года назад

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.

@bradmartin3332 4 года назад

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!

@vitalis 3 года назад

interesting question because routines simplify life and frees up brain energy

@Apolo044 3 года назад

Did you find an answer to your question?

@bradmartin3332 3 года назад

@@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

@Apolo044 3 года назад

@@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.

@edgaraskarmonas9898 3 года назад

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.

@fridamacedosuarez6141 4 года назад

I've watched this video 3 times and always clear my doubts... Love it!

@MyLittleMagneton 4 года назад

How long is the eating window after a working out? < 30 min,

@kunjikorans 4 года назад

@Scias , 15-20 minutes cooling down & rest. 10-15 mins bath. Then your meal

@ButterflyVan 4 года назад

I need to watch this 10 times to really get it🤔

@ALJorgeHenrique 4 года назад

Your reasoning is slow.

@wendyg311 4 года назад

Yeah. He talks really fast, that trips me up

@ButterflyVan 4 года назад

@@ALJorgeHenrique your writing abilities are uneducated

@ALJorgeHenrique 4 года назад

@@ButterflyVan My sincere apologizes, my intention was not to offend you.

@ButterflyVan 4 года назад

@@ALJorgeHenrique ok thank you

@maxzoe948 4 года назад

So comprehensive! Thanks again, you've changed my health over the past year.

@lissettebravo07 Год назад

I’m still confused about the calories. So if we only eat during an 4 hour window, we only need the number of hourly calories x 4?

@ericdanielbrown5207 4 года назад

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.

@cmc2234 4 года назад

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.

@adityaaddrix9679 3 года назад

18 secs in, and I have already started trusting Thomas.

@smarterworkout 3 года назад

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.

@gustavoaviles9960 3 года назад

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.

@cestlavi3 4 года назад

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!

@al-lg3qd 3 года назад

Every newbie should discover your chanel.

@CoachDarren 4 года назад

This was one that I needed and covered many topics I have been thinking about. Thanks Thomas.

@rsalas2292 4 года назад

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

@g00dview 3 года назад

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

@eddieyutub 3 года назад

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!

@tobydude7462 3 года назад

How do you keep autophagy and mTOR separate when you're alternating fasting days

@theglobalfirm 4 года назад

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?

@tianarmas1665 4 года назад

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.

@daviehjdorgf1929 2 года назад

@Blake Allen I heard him talk about a weekly surplus. Which makes me pretty sure, that he means you can stock in the extra calories from your fasting days to your non-fasting days - which literally translate to: - Find your maintenance caloric intake (lets say its 2400) - Eat the hourly amount (100 x 8) for your fasting days - ADD the missing amount to your non-fasting days - ADD (lets say: 200 calories) furtherly for the non-fasting days = Making it a surplus for the total week of 600 calories This would make it look something like this: Mon: FAST 800 cal (1600 cal in the tank) Tue: FAST 800 cal (1600 cal in the tank) Wed: NON-FAST 4533,33 Cal + 200 cal (for surplus) Thur: FAST 800 cal (1600 cal in the tank) Fri: FAST 800 cal (1600 cal in the tank) Sat: NON-FAST 4533,33 Cal + 200 cal (for surplus) Sun: NON-FAST 4533,33 Cal + 200 cal (for surplus)

@NBSWELDING 2 месяца назад

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

@turtlepower3111 4 года назад

Alternate Day Fasting! Can you talk about calories on ADF? Thank you!

@efraing726 4 года назад

Hell yes!!!! 🙌🏽👊 thanks Thomas!!!

@GoldieLocks904 2 года назад

My eating window is typically 9am-4pm. I work out around 7pm and gave up caffeine long ago. This goes against everything in this video, but I actually do build muscle quicker than I ever thought possible. I think it's more important to get your workouts in and eat right in a way that works for you. I know if I tried working out early at the crack of dawn, so I can eat before I get ready for work, #1 my workouts would not be as effective, #2 I wouldn't be getting enough sleep and #3 eat more in a day overall. Silly to do just to maximize protein synthesis at optimum levels according to test subjects.

@Hippy2021 Год назад

Everyone is different. My last meal is usually 8 pm. If I take dinner too early as 6 pm, I stay up all night.. but finish meal be at 8 I can fast till 4 pm next day easily

@s7even7heleven7h 4 года назад

TDL! This video is very informative & clears my mind to my opposing question as to the difference on working-out at the end of the fast versus mid-fasting. Learned that Cardio for mid fast, while Heavy Lifting at the end of the fast. Learned how to use fructose combined with glucose then carbo + protein...etc etc. Thanks man. Really appreciate it.

@ASKaaron32 4 года назад

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

@GYM_BROS_DIET 4 года назад

Amazing video thomas ! This video is perfectly what i wanted you answered most of my questions with one video . A big salute to you for trying to change our lives , please keep doing more videos we love your content and you are a fountain of knowledge

@hemangshuray6613 4 года назад

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.

@Jord094 3 года назад

Would have been great if he did a full example schedule for a week of this type of fasting, training and eating to tie it all together. I am confused as to why we can't just fast every day and eat the same calories each day in a smaller timeframe? Trying to time everything like this is not an easy task. Would be much easier to follow a standard routine every day.

@rixrix7732 4 года назад

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?

@nytrofirestorm4441 4 года назад

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.

@jamesrandal5442 4 года назад

@@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!

@gamwpanagia 4 года назад

Lol...fasting to optimize growth hormone...

@rixrix7732 4 года назад

I was referring to this video. From 6:10 ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-0xKC2vmVFGo.html

@s77lom49 4 года назад

@@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.

@laverdadbuscador 2 года назад

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.

@Thisndat80 2 года назад

Thank you so much, this is what I personally needed.

@mr.marmot39 2 года назад

how would u describe ur health btw

@laverdadbuscador 2 года назад

@@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.

@leibmoshe 3 года назад

It makes sense your body would soak up nutrients to nourish itself after an extended period without food just like a plant that has gone without water. Try watering a plant that is already damp...the water just sits on the soil as it is unneeded. It's the same when people just eat and eat and eat without a break...their digestive system gets bogged down

@starcityrc3298 2 года назад

Solid advice! Thanks I'll have to change my eating window post workout

@SnarkyStuff1 4 года назад

Yes, simple meal plan please🙏💙

@juliemoery5698 4 года назад

What does a breaking fast meal look like then? I break fast with steamed shrimp plain. 6 Oz's. How much berries and carbs?

@jamesrandal5442 4 года назад

Today i broke Post W/O fast with 4 strawberry and 2 rice cakes and 6-8 oz of whitefish....feels amazing!

@jamesrandal5442 4 года назад

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.

@alirezaashrafian2304 Год назад

Loved it! Well done. 👍 I've literally done everything that you say in this video and it's all true. 🎉Super 🎉

@mauhawkiam 4 года назад

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!

@xubchillin1616 Год назад

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

@bebejoon3664 Год назад

@@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.

@xubchillin1616 Год назад

@@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

@xubchillin1616 Год назад

ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-si6pg4GpfXA.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

@cosmicfxx 3 года назад

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?

@yerfaceful 3 года назад

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.

@CarbageMan Год назад

I've been eating sous vide shrimp (no fat) with a protein shake (with berries) after my workout.

@silvioadriancastrosuriano8471 4 года назад

This should be one of the most complete and educative videos in all your series... congrats!!! Following your advices already!!!

@mrhalattar 4 года назад

Thank you, yes meal plan would be a nice follow up for this clip 🙏🏼

@kelseycunningham5554 4 года назад

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

@ThinIsInBronxNY 4 года назад

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

@crypwalkNZ 4 года назад

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.

@gazorpazorp9798 4 года назад

You even watch the video?

@mitchell7196 4 года назад

@@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.

@mitchell7196 4 года назад

@@TK421ps look up "does a sauna increase or decrease inflammation."

@11kwright 3 года назад

One stop shop in knowing all you need to know about building muscle pre and post fasting. Thank you very much Thomas 😊

@iestooo 4 года назад

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 4 года назад

If you put all that into. smoothie drink it slowly over time or you will upset your stomach

@iestooo 4 года назад

@@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

@SkyZer0 4 года назад

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

@rndst6 4 года назад

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

@NickMeinzer 4 года назад

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.

@helenahandkart1857 4 года назад

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.

@user-od7fv9up6t 3 года назад

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.

@KennethBackpacks 4 года назад

16:28 Here I am binge watching Thomas’ videos because of lockdown and learning so much 😂

@stevejoshua9536 4 года назад

Right. And like me, waiting for the gyms to open.

@spencera4536 2 года назад

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.

@BethBrownReinsel 4 года назад

Thank you Thomas for this wonderful, informative video. I like your calm demeanor, sitting and clearly explaining the best approaches to take. I appreciate the time and effort you take to prepare your videos for us. I feel like I absorbed the info better this time, as you slowed down a bit in your explanations. :)

@dangalindoo 4 года назад

Thomas, I have been following you for quite some time now. Honestly, one of your best videos - easy to understand and so much information. Thanks a lot for help us improve

@tianarmas1665 4 года назад

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?

@alexanderkooper8177 Месяц назад

Hello, I'm obsessed about my perfect diet, training time and sleep. So, I wake up at 5am, cook, workout from 6 to 7am and work from 8 to 5pm, it's almost 9 hours on foot. Then train from 6pm to 8pm. Try to go to sleep at 9to10 pm period of time. My food is almost only protein and fat. But what are the perfect hours for eating?

@boat02 4 года назад

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.

@aravindamisra1550 4 года назад

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.

@brunodolores7804 4 года назад

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!

@Steve-mq9zl 2 года назад

Great video. Validates what I have been doing but gives me the science motivation to keep strict with my fast. I can say high quality protein after workout game changed me on this diet, changed from bog standard protein. Before I was losing weight and at best maintaing muscle only. Now losing weight and gaining muscle. I eat a healthy dinner and sometimes will eat some crisps/potatoe chips in the evenings. I train 5 days a week, only 1 day is cardio. 16/8 fasting cycle. 22% to 17% body fat decrease, 2kg of muscle gained, 81.5kg to 77.2kg weight loss. 5ft 11inch. 2.5 months.

@shaunbarr1856 2 года назад

Don't forget to pray and fast to maximise your routine 🙏 and help others ar the same time .

@jaspalgahunia4726 4 года назад

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?

@helenahandkart1857 4 года назад

Jaspal, I look at Berg, also. A very interesting question you ask, do you have a link to the specific video please?

@lilsmart805 3 года назад

I think you should eat immediately after the workout.

@blockaderunner Год назад

@@lilsmart805 how bout putting it in the oven after a workout and sitting there waiting 45 minutes for it to cook? then eat

@StreetTruckinTitan 4 года назад

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!

@StreetTruckinTitan 4 года назад

@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.

@StreetTruckinTitan 4 года назад

@say it with ya chest Def gonna collect some of your pre supps. Cheers!

@johannesherbst3632 4 года назад

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.

@jamesrandal5442 4 года назад

@@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!!

@jamesrandal5442 4 года назад

Thomas states IF 3-4 days a week....I am going with MWF full body w/o while fasted!!!

@TheYellowFlashLight 2 года назад

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!

@sp-files82 3 года назад

Thank you so much for providing this in depth life changing information all for free 🙏🏼

@joemeyers4236 4 года назад

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!

@wayneC7 4 года назад

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 🙄🙄

@josephmonroy3865 4 года назад

Exactly. Haters.

@Justin-gg6hw 4 года назад

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

@yourmomsfriedgravy 3 года назад

My medication obliterates my appetite for the first half of the day so it's really hard for me to eat so I fast like crazy. Due to my own poor diet and lack of exercise, I am pretty unhealthy and malnourished. My doctor just gave me an anti-inflammatory diet guide, I'm working out more, sleeping well, and trying to figure out how to add more protein to this diet he gave me so thank you! Appreciate ya ;)

@mick9376 4 года назад

Thanks again for the great content Thomas. I'm curious about the timing of protein absorption vs the insulin spike. Might it be better to eat the protein first and then wait until whenever the optimal availability might be before initiating the insulin spike? Thanks

@julianfurner 4 года назад

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?

@threestarhonesolutions 4 года назад

I have been doing so many things that would be not good practice. Not alternating my lifting and cardio. Pre-workout before I reached 16 hour fast. Estimating proper amount of calories when alternating fasting. I feel like he has shown us not only how to put the pieces of the puzzle in the right order but why we do certain things and how to test measure and adjust. Thank you Thomas!