Very informative- your comments about those going to the gym year after year and doing the same workout and not seeing progress resonated with me, I recently hired a coach who made an incredible program and meal plan. Hopefully I'll see progress soon - thanks for your inspirational videos, looking really forward to seeing more videos about bodybuilding.
Hey Mark, thanks for writing in and great question! By following a very low-carb or keto-style diet, you can reverse Type II Diabetes by improving the body's insulin sensitivity. Our bodies naturally want to produce insulin so by creating an environment where it can do so again helps factor into a potential reversal. Great question and thanks for watching! -The FFP Team
Hey Dr. P, thanks for writing in and great question! As long as you are consuming adequate protein (roughly 1g of protein per pound of bodyweight) and are providing your body with a progressive overload stimulus, you can still build muscle on a ketogenic diet. You can find loads of information regarding muscle building from the following filtered link==> www.youtube.com/@Fitfatherproject/search?query=muscle Best of luck! -The FFP Team
I do resistance band training 3x's a week for 25 minutes (ish), and every time I increase calories over 1400 or so, I gain fat. I don't feel eating more is worth what is meant to happen with muscle against what I am seeing as results....Any ideas?
I have a couple of thoughts… 1) resistance bands are good to a point. Definitely good for overall fitness… Yet, if your goal is to truly build muscle… start using some dumbbells in combo with the bands for a higher intensity workout. With weights, it’s also easier to do progressive resistance with which is key for building muscle. 2) Try calorie cycling… on days you train, have a higher calorie intake post exercise. On days you are not training, stick around your normal 1400. 3) Also, one day per week, try a dinner-to-dinner fast… ideally on a non workout day. This will help with fat loss while preserving muscle mass. It’s also a good health habit.
Some of my thoughts on these 5 points: #1: I think I am finally getting out of the mindset of 'losing weight', that is for the most part, part of me still loves not eating. In other words, I love intermittent fasting, I start off every day with water and black coffee, I do my morning workout, and by 10 or 11 AM I eat a good meal. But, I am still too hesitant to want to eat. This is where my wife comes in, she keep my eating. #2: I do design my own programs but they are based upon what I learned from FF30X, a guy named Bully Juice, and a kettlebell guy named Chandler Marchman. My workouts concentrate not on what I love doing, but on what I wish I could do better*. #3: Cortisol. I don't feel stressed. I sleep very good. My resting HR is mid to low 50's most mornings. My BP at my 6 months check ups, quoting my doctor here, "like a high school football player". But running is a factor in my life. I love running. I'm not very good at it anymore, but I love it. I have a competition coming up end of July 2023, being both strong and being a good runner are key attributes to have. #4: Injury. I have a hamstring (L) ligament injury I am always trying to work around. I have got to figure this out. #5: Patience. I do have this figured out. I will be 70 years old this coming May. I am in no hurry at all, I am just happy to be cranking. * This is one of my workouts designed for me to concentrate on improving with pullups and dips, ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-xUyR-UlVqjM.html. Though I didn't show it in the video, I rested 20 minutes and then did a tough 30 min. kettlebell routine.
Hey Chuck, thanks for writing in and great question! For the average person, we just mention total weight but if looking to be more precise and/or you have less weight to lose, lean body weight is more accurate. -The FFP Team
I can't decide on a training split. I want to do a bro split but I feel like legs once a week isn't enough, even with 20 sets. Do you feel a push-pull-legs 6 days a week or upper/lower 4 days a week would be more optimal? I'm 43 I enjoy hour long training sessions. Thanks!
Hey Sonic, thanks for writing in and great question! If looking to implement a split, we would recommend starting off with an upper/lower split so you can still hit your muscle groups multiple times per week. At that point, you can graduate to a push/pull/legs split after 8-12 week of consistent training or so. Thanks for watching! -The FFP Team
Most people also look at a scale number and it’s BMI that matters. Muscle good, most fats are bad. Two, the mirror is a terrible liar. 98% are worried about what the mirror shows and it’s the process of time and most importantly consistency. Only time and consistency over a length of time, which is about 4 weeks for most and they quit, is what wins the war!!!!
Also, many people want to start gaining muscle AFTER they’ve reached a goal weight through a dedicated weight loss protocol. It’s a natural next level goal for many people.
