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How To BUILD Muscle On KETO Series | Part 1

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Having lived a strict ketogenic diet for over 6 years, I can assure you that you can effectively build lean muscle tissue while following the keto diet. However, words only do so much. I need to document this better and illustrate it through my actions. Unfortunately, building muscle isn’t near as “sexy” as getting shredded. It’s much more appealing to post content on how you leaned out to reveal six-pack abs than it is to document how you eat a ton of food, put on some additional body fat, and increased your lean muscle tissue. For this reason, there isn’t a ton of content available online about how to optimize for building muscle on a ketogenic diet. Couple that with the fact that most scientific research studies on ketogenic diets are complete bogus due to the incredibly short period of time they allow the participants to become fat-adapted and you have a recipe for disaster… Nobody believes you can build muscle on a keto diet! The science seems to support it and there aren’t any athletes documenting otherwise. This unfortunate fallacy is why I’m motivated to document evidence to the contrary. I will not be competing this year in 2021. I will however be focused on building as much lean tissue as possible and sharing with you exactly how I do just that. This video introduces this topic. I’m super excited to make this the next series in my RU-vid playlist! Feel free to email me with any questions you have around the topic of building muscle on the ketogenic diet and I’ll do my best to answer them within the video series!
DOWNLOAD my training template here: docs.google.co...
TO EDIT THE ABOVE TEMPLATE: simply go to "file" and click on "make a copy". It will download a local copy that you will have full editing rights to. I've got this set up currently to only track the volume of the primary compound lifts. I added some placeholder numbers in there to illustrate.
TO DOWNLOAD A WRITTEN FREE WEIGHT COPY: docs.google.co...
Robert's Website: ketosavage.com/
Crystal's Website: ladysavage.com
Keto Brick: www.ketobrick....
Live Savage Apparel: livesavageappa...
Deeper State Keto: deeperstateketo...
Online Coaching with Robert: ketosavage.com/...
Keto Performance Manual: gumroad.com/l/...
Facebook: / teamsavage
Robert Twitter: / ketosavage
Robert Instagram: / ketosavage
Crystal Instagram: / the.lady.savage
Robert Podcast: itunes.apple.c...
Thank you for watching! Love you all!

Опубликовано:

26 авг 2024

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Комментарии : 85

@ellenka22 3 года назад

This is a heated topic for sure. One that I am VERY pro-keto in! I'm very happy that you pointed out the fact that these studies are many times done on people who have just entered ketosis-----a far cry from fat adaptation! Just do a search in Pub-Med. I think this is probably the most anticipated vlog series that you've done Robert! And I always admire and notice your attention to detail (as it should be!). Thank you for doing this!

@Ketosavage 3 года назад

Glad to hear you are very excited about it. I feel like it isnt talked about enough. Excited to share for sure.

@frankfiscal7833 3 года назад

Thank you. I am 54 yrs old, happy I've found your channel because I also want to gain muscle on my Keto journey and show those nay sayer's.

@Ketosavage 3 года назад

Amazing to hear! Hoping our channel will be helpful for you!

@jamescokl3 3 месяца назад

Same as you. I am 54. Health, rosacea is the reason for my keto start. Shame cos carbs are nicer but harmful.

@camdencantwell846 3 года назад

Just hit play now but wanna say I’ve been waiting for so long for this and I’m so exited!!

@Ketosavage 3 года назад

Ahh amazing! Thanks so much!

@AbdulElah77 3 года назад

looking forward for this

@Ketosavage 3 года назад

So glad to hear it!

@katie7674 3 года назад

I am excited for this series, thank you for the link to your fitness scheme. Godspeed

@Ketosavage 3 года назад

Glad to hear it!

@adamkarns5455 Месяц назад

Katie are you a Christian?

@hannahwillette5902 3 года назад

Love the introduction!

@Ketosavage 3 года назад

Thanks!!

@ErikYuzwa 3 года назад

just stumbled onto this channel -- thanks so much for the template and discussion so far. LOVE THIS VIDEO SERIES IDEA

@Ketosavage 3 года назад

Thanks so much Erik. We hope you continue to enjoy!

@morrissonnytashbar3119 Год назад

thanks I'm 57 did the ANBC back in the 90s and motivated again. 5'4" 165lbs now down from 180 on high fast carnivore. thanks again.

@chiorega 3 года назад

Thank you for sharing this information. You are absolutely right when you say that keto for fat loss is often spoken of and never as a tool to increase lean mass. I think can help many, maybe not "real" bodybuilders like you, but still people interested in various sports and health. At the end , all of us have a body that we have to built. I was a little surprised not to see you add fat (butter, lard, olive oil) at your meal, except in the morning coffee where you put a lot instead. And the amount of protein also impressed me, I would have imagined you consuming less. Thanks

@Ketosavage 3 года назад

:) Always happy to share! I think its good insight for sure. I tend to eat more keto brick rather than adding extra oils in.

@sean.momentum 3 года назад

Great content - I think the hardest thing for many people is learning how to eat. I know I did!

@Ketosavage 3 года назад

Yes! That does seem like a struggle for many for sure.

@SaraPomerance 3 года назад

Love your sense of humor! Really well shot video with exceptional info. Best diet for CrossFit, duh. 😊.

@Ketosavage 3 года назад

haha, thanks!

@sssbbb7 3 года назад

STOKED for this series!

@Ketosavage 3 года назад

So awesome to hear!

@Andy-fr6nj 8 месяцев назад

Very informative. Looking forward to this series.

@rwar2014 3 года назад

Thanks. Needed these.

@Ketosavage 3 года назад

So welcome!

@extremefilm 3 года назад

I am chuffed you are doing this. I will be following you with interest:)

@Ketosavage 3 года назад

:) Excited to share

@janikonjedic 3 года назад

I'm so excited for the whole series, I'll follow along! It would be interesting if you made a video on which supplements you use around workout (pre-, intra- and post-workout) for better performance and better muscle growth..

@Ketosavage 3 года назад

Glad to hear it. Thanks for the idea!

@marnotrawnysynwrocil1337 Год назад

@@Ketosavage yes ,is it ok to use creatine on keto? and what else can one use?

@valerioranieri1574 3 года назад

Can you do an actual workout video of your routine? I find it very motivational to actually see someone do the workout and then go do it my self.

@Ketosavage 3 года назад

Awesome idea! We might just do that in the future! :)

@bfulton7180 3 года назад

Found it. Thanks! You referred me to "How to BUILD Muscle on KETO Series " - from your last video.

@Ketosavage 3 года назад

Absolutely! hope you found it helpful! Many more of these to come!

@SioLazer 3 года назад

This is super helpful content! Thank you! Thanks so much for the bricks!

@Ketosavage 3 года назад

I am so glad! Thanks!

@thetraininggroundministry3079 2 года назад

Also, what is your take on HIT training, such as what Mike Meltzer and Arthur Jone advocates?

@Forgivenessdaily 3 года назад

That intro is EPIC! 🤣🤣🤣

@Ketosavage 3 года назад

haha thanks

@_mrlift 3 года назад

love the channle mate . Starting keto this week .

@Ketosavage 3 года назад

Thank you!!! Way to go!!

@TripleGAutoDetailing 2 года назад

Love that 8 day split. Thanks for the clarification on different type of training for the same body part. 💪🏻

@Ketosavage 2 года назад

Thank you!

@SchmittsPeter 3 года назад

Really nice idea. I'm already curious. Will you deal with protein-distibution ? There is a lot of info about it around and I would like to get your opinion.

@Ketosavage 3 года назад

Ill have to go more into that for sure! Thanks for the idea!

@utopiadweller 4 месяца назад

8:25 meal

@marnotrawnysynwrocil1337 Год назад

I love it.

@thelandsavior402 4 месяца назад

keto adapted need 1-2 yrs

@albietzaesthetics1064 2 года назад

That song in the intro 🙏🙏🤙🤙

@bdonnell1 3 года назад

Sounds like a great time for you to experiment with the effectiveness of the X3 bar.

@Ketosavage 3 года назад

I will be continuing my normal lifting but might add some of the X3 bar to the end of my workout as a burn out.

@bdonnell1 3 года назад

@@Ketosavage but if you do that how will you be able to determine it’s effectiveness?

@Ketosavage 3 года назад

As a competitive body builder I cant sacrifice my traditional training. I wont personally be able to tell the effectiveness with just solely the X3 bar. I will add it to some of my training as a burn out.

@lisagilmore3723 8 месяцев назад

What if I don’t drink coffee.

@merrieleiderman1885 3 года назад

Do you have your Withings scale set on athlete mode? It dramatically changes the body fat percentage estimate.

@Ketosavage 3 года назад

I will have to double check but im pretty sure it is

@dadufal 3 года назад

Subbed

@abdullahalshahrani8648 3 года назад

Execuse me my english is poor, So, are you saying we can gain muscles on keto diet ? And will the gain be as good as if we were on regular carb diet ?

@Ketosavage 3 года назад

Absolutely! It is 100% possible.

@abdullahalshahrani8648 3 года назад

@@Ketosavage many thanks - I am currently on keto its been 6 months I lost 30 KG - now I start exercising to build some muscles 💪. 🌹❤️ love from Saudi Arabia 🇸🇦

@Ketosavage 3 года назад

Thats amazing! Congrats!! Absolutely, lift hard, lift heavy, eat keto! Love it!

@kevinp8899 3 года назад

I follow a clean diet also but I find that I get a headache mid workout....I do a tablespoon on Redmond salt prior to workout and salt my food. Potassium I definitely have over 2,000mg in a day easily (supplement and Whole Foods) zinc and magnesium too...Do you have an idea to what it could be? Thanks for all the great content!

@Ketosavage 3 года назад

First things I would look at is are you getting in enough water. Also 1 Tablespoon of salt at one time is a lot. Maybe you are overdoing that by chance?

@IROK660 3 года назад

Maybe I missed it in the video but are you going to get a baseline Dexa or something similar so you can track how much muscle you actually build?

@Ketosavage 3 года назад

Yes, This was filmed over the weekend and we had a dexa scan done on Tuesday for a baseline. I also took pictures, measurements, home scale and pinch test as well.

@kasimirb5155 2 года назад

I am months into keto. I am training crossfit style and I do well with that. No cravings, no energy lows, no digestive issues (why I started this diet in the first place). BUT I have lost considerable weight (I am 150 lbs and I lost 12 lbs) while I am getting fatter (15% bodyfat)! Obviously, I am losing muscle mass. I am already consuming around 1.5 g of protein per lbs of body weight and 3.000 calories in total. It seems that my body prefers protein (my own muscle tissue) for gluconeogenesis. How to shift the metabolism towards fat utilization?

@Ketosavage 2 года назад

What are you using to measure body fat percentage? There are a lot of different things you can adjust of look at. Protein, fat, calories, hormones, stress, sleep, exercise, so so much we can go into.

@kasimirb5155 2 года назад

@@Ketosavage Thanks for your response. I am using calipers for measuring. Well, I am not concerned about my workout program. My intensity level is high and progressing periodically (I am already training for 30 years now and I have probably reached my strength potential). One significant issue are definitely my hormone levels. My total T is 2.6 µg/l and my free T is 8.4 ng/l. Not much to build with. ;-) Nevertheless, it's funny how I can't get shredded on a keto diet (believe me, I am totally strict, almost carnivore), although I am losing weight (and certainly no water) at around 3.000 cals (4 meals a day). I have a desk-job, working out 6x a week for an hour and doing additional "cardio" when I drive my bike for half an hour every day. Nothing crazy. My thyroid works normally too. I have digestion problems though: IBS. That's why I switched to a FODMAP/carnivorish diet. I can't rule out that my body just passes the proteins through, without absorbing a proper amount. Levels are pretty high in the urine. I don't have illusions about creating a contest physique anymore, but getting into the single digits would be great. :-)

@KennyGiven 5 месяцев назад

@kasimirb5155 Get a fitness watch and do zone 2 training (60% - 70% maximum heart rate jogging) and introduce intermittent fasting. Good luck! 👍🏻

@jermaineenglish1019 2 года назад

When you built muscle on this diet did you just up your calories

@extremetriggerwarning4914 3 года назад

Do you track net carbs at all?

@Ketosavage 3 года назад

Nope, we believe that we should count everything that goes in our mouth. There are no free foods or macros. :)

@igormihov6279 3 года назад

Are you in ketosis? It seems as you do more carbs than you should ? thanks.

@Ketosavage 3 года назад

Yes we both absolutely are. We generally have no more the 20g total carbs a day. Not sure where you are seeing the more carbs than we probably should. Would love to clear that up if you have any questions. :