I have done intermittent fasting before with good success. However, if I am weight training and trying to build muscle and say I need to eat 1,800 calories per day, do I need to fit all 1,800 calories into my eating window no matter how small that window is?
Let me save you 20 minutes: 1. Workout hard and in a fasted state 2. Break your fast right after finishing your workout 3. When breaking your fast, stick to lean protein, small amounts of lean carbs, a source of fructose (ie. an orange), and Omega 3
Perfect. These fitness channels sometimes have really good info but it’s buried under so much filler and bullshit, I can’t actually stand to watch the whole thing
I agree. But I think we need the video markers and a description with the punctual things that people need to know. It’s a design flaw. Not a content flaw.
So true. Thomas made my day with this video! EXACTLY what I was looking for. Simple and straight forward, perfect amount of science such that I can google the relevant terms and learn more on my own leisure. You ROCK Thomas!
That’s exactly why the people who look for the quick fix answer can’t stay lean year round like Thomas can. I want to understand the material so I can apply it efficiently and not just hear the instruction and do it. I love these videos and I love the explanation along with them. Awesome content 🙏
Dude, your videos are great. I struggled with type 2 diabetes control for 3 years now. I followed the suggested dieting plan given to my by my doctor, took the medication and still was unable to control my blood sugar and my diabetes kept getting worse. About 6 months ago I invested in a home gym, started watching your videos and switched to a ketogenic diet and intermittent fasting on a 16/8. My diabetes is now in remission, I've lost 60 lbs, and I no longer need medication. I just wanted to thank you for your content. I started this journey at 420 lbs. Now I'm halfway to my goal weight of 300 lbs.
hey michael, I want to inform my dad about this as a solution to overcome his type 2 diabetes. Could we connect so I can better understand what your training, diet, and fasting schedule looked like to get to remission? I also am wondering if you experienced any issues with your lifestyle transition initially and what your doctor might have said to you about switching your lifestyle gears in the way you did.
Intermittent fasting and prolonged fasting literally saved my life. I am 47 and look at my avatar. I am no huge bodybuilder, but I am strong and healthy. It takes a while to get used to the idea of not eating. I am addicted to it. I eat anywhere from 3-8 hours a day. I try to hit 18/6 most days and then I love to do a 48 hr or 72 hr fast at the end of the month. MTor is indirectly proportionate to longevity. I battle with wanting to be big and strong and wanting to live a long life. I am slowly turning towards longevity. The things that happen in your body when you don’t give it food is almost magical. It can heal just about anything.
Same man, but I am a skinny guy in early 30s, battling with preserving youth and health, while working out and trying to build some mass(unsuccessfully for two years now). I even lose weight during summers because I really like eating melons. I am fit and vigorous though. But really missing out on at least 7kg's of pure beef
I love how you tell people the steps to take, but also include the science behind it for those that want to fully take control. I know a few people who get very precise with their workout and nutrition, and it seems like that gives them an extra edge
🎯 Key Takeaways for quick navigation: 00:00 🏋️ *Strategic timing and understanding body mechanisms are crucial for building muscle while intermittent fasting.* 01:25 ⏰ *Training in a fasted state can leverage catecholamines, aiding in fat burning while preserving muscle.* 03:19 💪 *Utilize mTOR activation strategically by timing workouts near the end of fasting periods to optimize muscle-building potential.* 05:39 🥩 *Lean proteins, specifically rich in leucine, spike mTOR levels, crucial for muscle synthesis during intermittent fasting.* 07:47 🐟 *Adding a small amount of Omega-3s before breaking a fast can significantly increase protein synthesis for muscle building.* 09:23 🍚 *Timing specific carbohydrates post-workout with salt, glucose, and fructose can optimize absorption for insulin spikes and muscle building.* 12:25 ⏱️ *Training in a fasted state elevates mitochondrial density over time, enhancing overall strength and muscle mass.* 15:28 🌿 *Consuming MCT oil before bed can increase resting energy expenditure, aiding fat burning during sleep.* 16:10 🍽️ *Consider adjusting fasting periods to align with workout times, enabling strategic caffeine use post-morning workouts for increased glycogen uptake.* Made with HARPA AI
I want to hate this guy but you can’t argue with a video like this which backs every statement of personal experience with scientific articles all the way through. So rare do you find a person with so much experience and understanding around fasting AND muscle building, and overall optimal health. Bravo
As a 62 year old I learn so much from your blogs . I still work out some 40 years now . Working hard to make and keep muscle . Hardest thing at 62 is getting a good pump in my muscle when I work out . I always thought a good pump equaled a fuller stronger muscle over time .
I’m over 80, doing this over 60 years, and stil learning, particularly from this guy. Sort of figured out the basics of DeLauer’s message on my own, but much prefer his studied analysis and specifics to my own guess and by golly.
I'm 61, and fast as well, struggle with working out in the morning and then continuing to fast until noon or 1:00 (I start about 630). What is your schedule?
Totally agree with you. Jim Cavllerri from athlean-x is another top quality guy. I also really like Igor from Vitruvian physique and the guy from Gravity Transformation channel and I follow Jeff Nippard too. These are the only fitness channels I follow .
I have been doing all the things you have explained ! And it has been great for me! I am 57 years old! So I wonted to keep as much muscle as possible! I have been disciplined with my fasting and only eating howl foods and I have cut out sauger ! And I have been doing my work out 💪🏽 in the morning and having my food after that! And my last meal two or three hours after that! And I have lost fat and gained muscle! I haven’t lost much weight! But my body composition is so much better it’s incredible bro! It is so simple and so effective my brother! ❤
So true brotha, the other day I was fasted for 17 hours when I started my workout and was able to dead lift 405 5 times then I broke my fast 20 hours and felt great! I’ve been fasting for 10 months now and it’s changed my life! I’m finding out that a protein shake mixed with oatmeal water ice, blueberries has been a great fast breaker for me! Then in about 45 mins I’ll have my first meal!
I've exercised/trained for my entire life, and this is the exact method I have come to that I feel my best at, and I didn't even really understand the science behind it until recently. Makes sense why, now that I have looked further into training while intermittent fasting
Mr. Thomas what I like the most about your videos is...you back your talk with science & chemistry and that's what our body is made of! We know you are doing lot of research & hardwork before shooting any talks & videos! You are really doing a great job! Thanks a ton!
Thank you so much. Since January 1st I went from 174 to 153 from fasting. Now I am ready for some healthy bulking. Your videos have help so much. I am just following everything you suggest.
Love your video bro. Just started fasting about three weeks ago. I eat every 20 hours. I was concerned about losing too much muscle at first. But im glad I came across this video
WARNING : Fish oil/Omega 3 taken RIGHT AFTER workout will BLUNT muscle growth to some extent (even if it does increase protein synthesis). The reason is because Omega 3 are a potent anti-inflammatory (especially in the doses suggested in the video : 2-4g). And that inflammation that occurs during about 1h after your workout is a REQUIREMENT for your body to start kicking off the muscle growth response. So taking Omega 3 right at that same moment will reduce that inflammation post-workout and thus hinder the muscle growth adaptation response occuring in the next 24-48h. So waiting about 1h after your workout before taking your omega 3 (along with protein, glucose, fructose, salt) is a safer bet. Don't worry, studies have shown it doesn't make a difference to delay your post-workout meal. In fact, your absorption of it will probably be better since after that time, your blood will have "left" your muscles and gone back to your core and organs to allow for optimal digestion
When he talks about 3-4 grams, how do I know how much Salmon or sardines do I have to it? And If I do should I worry about the rest of the fats in the fish? Thank you in advance
Thomas you answered all my questions in this one video! I eat everyday at noon and fast 23 hours. Got a Bowflex on the way. So know I know I need to work out around 11 then break my fast at noon. I just started 12 days ago at 257lb and I weighed this morning at 230! Great videos, Great content! You've been a blessing brother! I'm a subscriber and I share you videos with friends that I'm showing my path too!👊
i gained about 30kgs on my leg max lifts in about 3 months (from 125kg to 155kg squat), and about 10/15 on my arm lifts (standing shoulder press, bench). Eating only at dinner time, and training before dinner, for about 4 hours. But I did also gain about 18kg in body weight, because I was eating and drinking like an animal. For about a month straight I also drank a couple bottles of wine or more (holidays back home) every single day. Still gained. So basically, I gained just as much, if not even more, as when years ago I would eat every 2 hours. The main variable I see in gaining strength, is eating in a surplus, regardless of the timing. Sometimes I even ate hours after the workout, not bothering with bringing anything with me to eat right after workouts. Having tried quite a few different methods, I always seem to be mostly correlated with overall calorie intake. If I eat like animal, I gain strength, and that's even if i binge drink day after day for a month. One very nice thing with training fasted and doing a 20/4, or similar, is that i'm not hungry nor do i have cravings during my workouts.
My lord.....the amount of information you put out in the little amount of time this video has without any bloopers is crazy...but great...ty very much it's helped me alot.
How to build muscle with fasting: 1. Workout before breakfast (in a fasted state) 2. Break your fast immediately after workout 3. Stick to - lean protein - 30 - 40 g of carbs with 15 - 20 g of fructose (e.g. fruits) - 1/4 to 1/2 teaspoon of salt (speed up carb absorption) - a little bit of caffeine (speed up carb absorption) - 2 - 4 g of Omega 3 (helps protein synthesis)
TIGHT ON TIME? 1. Workout hard, and always workout at the end of your fast. 2. Break this fast with small meal of.... Glucose ( Fast digesting 30g - 40g ) Fructose ( 15g ) High Quality Salt ( 1/4 - 1/2 TSP ) Lean Protein Omega-3s ( 2g - 4g ) Add a little caffeine with post workout/fast meal for additional benefit. All info at 17:50
Or work out between meals. You might actually perform better that way. Whichever way is more convenient and sustainable for you. Also, nitpicking about glucose, fructose, salt, etc. is just pointless. Don't make life too complicated when it's not necessary.
I appreciate the references you put in the video description. One, because it proves you have a knowledge base. Two, that you are sharing the knowledge. And three, so that I can read up and build my own knowledge. Thanks.
I just started a second job and up until recently I thought that meant I would have to cut back on either fasting days, or workouts. This video gave me the knowledge that motivated me to develop a plan, and the reassurance that what I was doing was safe (which I needed before I tried something that sounds so crazy)! I'm 23:1 fasting, working 13 hour days, and still have enough energy to push myself without injury. Never thought working out in fasted state was even healthy, let alone beneficial 😅 I should mention it took cutting out an energy supplement that I "thought" was helping me get through the day and worth breaking my fast for. Once I was on a complete fast (Black Coffee + H20), it fell into place. Post workout meal hitting all the bases as you state in this video, trying to keep fats to a minimum. Supplement routine during meal, and consumption in under 30 minutes. Can't give enough praise for this video! I have renewed hope for my gains 😎
I know this video is longer, but really appreciate the breakdown and science behind the explanation! Helps with the understanding of why it works, amazing content like always bro
I do everything in a fasted state if you know what I mean buddy!!! Thank you so much Thomas for introducing lions mane too me and rejuvenating my night life!!! I'm 50 years old and I feel like more of a lion now than I did when I was 18!!! My wife wants me to thank you for her!!! I'm getting more tail then ever thanks to you!!!
How many hours post workout should we eat? I’ve heard everything from eat immediately to wait as long as possible? If we don’t eat within 1-2 hours post workout, do we still reap all the benefits of the insulin sensitivity, Mtor, etc...?
I “ earn my kill” before my first meal of the day. At least 30 burpees , 4 count jumping Jax, sledge hammer to tire 30 each arm. But I do more this is just the minimum. I do my real workouts after eating through the window before the last meal. Works
I would love to see timing and a break down of meal plan. Amazing video!!!! But it’s pretty hard to figure out how much to eat by hour and how much protein in each meal.
I prefer watching the in-depth doctor & researcher lectures to your style of video, but I gotta give credit where it's due. No one else covers the gritty details regarding exercise and muscle building the way you do. I've been searching for days for an answer to my question about when during a fast to exercise, what changes occur in the body, etc. Although we were aiming at a slightly different targets, you covered it all here. Thanks!
Perfect amount of science balanced with simplicity and DIRECTNESS. High quality omegas... AND content from Thomas! The science was just enough to give me the terms and context I need to search online for additional info on my own time later. You're the best!
I love all of Toms videos, he starts from the elementary to the complex to break it down for people who are trying to learn how to become healthier and is advice is good . All you have to look at is how fit Tom is and that’s a great Incentive to follow his advice . He’s proved what he preaches does work .
I don't think time of day is relevant here, your morning is when ever you wake. So if you wake at 9 am and train and then break your fast at lunch is completely fine.
I’ve always trained fasted first thing in AM. Lost 36 pounds in 4 months, and didn’t gain muscle but maintained it and actually added to my lifts. Under 10% bf now and ready to carb up and do a clean bulk with IF. So much conflicting info out there but gonna give this a shot. Thanks Tom, you got a new subscriber!👌
@@tdawg5980 Hi. I did keto + OMAD for about 2 months. That was on April and May this year. Lost about 32 pounds. During these 2 months, I used to do 40min of cardio 4 times a week. Faced no problem at all, my energy was always stable, not even felt hungry. Then I started lifting and doing boxing. This made me change my diet and add carbs for faster muscle growth/recovery. In this new stage, I even lost a few extra pounds, around 5 or 6, then I added more carbs and a extra meal, and I having excellent results, while my weight is increasing very slowly and steadily, mostly coming from lean mass. Either for keto or a carb based diet, the secret is to eat *clean.* My carbs come from fruit and rice (no processed food). While on keto, I ate fat red meat, bacon, pork meat and vegetables. Now I eat mostly chicken, eggs, rice, whole breads, no-flavored yogurt, bananas and peanuts. Everything natural and clean. I think that is the way to go. Eventually I'll do a cutting diet to consolidate my lean mass gain, then I'll cut my carbs in half, from about 200g of carbs by main meal (breakfast, lunch and dinner) to 100g, while leaving my protein intake high as usual (6 eggs a day plus meat; chicken and tuna). Hope I could help.
@@tdawg5980 Actually no. I started a regular diet, eating at each 4hrs or so. I did it because I was demanding too much from my body with lifting and boxing combined. I'm not gaining fat mass and getting muscle. It's working to me. I used keto + omad as a strategy to lose as much fat as I could, and it worked.
I'm so glad Thomas finally released this video I've been waiting for more information on gaining muscle while intermittent fasting. Two questions though! 1. How many grams or protein post workout? I'm assuming 30 is about maximum? 2. How many grams of salt/sodium?
This is great im often reluctant to break my fast when i wake but i have a packet of rice for energy, today i lifted fasted and it was fine ! i can keep losing weight fasted and lookleaner with better muscles from lifting.
Do you eat immediately after the workout? Cuz my eating window is in the evening but I exercise during the week in the morning because it's convenient for me. So I fast for 10 to 11 hrs after my workout.
So what would the best post workout meal be? ideally to break the fast. Also, do you need to break the fast immediately after the workout? Could this meal work??? 1. 30-40g whey protein in water 2. 2-3 rice cakes (40g glucose carbs) 3. 1 banana (15g fructose) 4. some mineral salt + caaffeine added to the protein shake. 5. 2 fish oil pills containing 2g of omega 3s
Rice cakes are only 25-30 calories aren't they? Don't see how they'd get you to 40g of glucose since there's almost no glucose in rice. Try honey instead. AFAIK honey has the highest level of glucose of any natural food at about 7.5g per tbsp. It has even more fructose at about 8.6g per tbsp. nutritiondata.self.com/facts/sweets/5568/2. I tbsp Rice has almost zero glucose in it according to: nutritiondata.self.com/facts/cereal-grains-and-pasta/5714/2
^^^ Here's a link to a video with a scientifically based recommendation for breaking a fast. You should watch it: ua-cam.com/video/cekipQLpzoE/v-deo.html&lc=z23oete40xmwcxf5t04t1aokg0de3ficxoeqa3hwoo1obk0h00410.1552692823222684
Thank you so much for sharing this insightful video on building muscle with fasting! The breakdown of complex mechanisms into understandable points is greatly appreciated. The practical advice and strategic insights provided in this guide are invaluable for anyone looking to optimize their muscle building journey while incorporating intermittent fasting. Grateful for the effort put into making this content accessible and actionable!
Love your videos. Packed with so much info... I need to start carrying a notebook to the gym to write down all these tips. I usually watch your videos while doing cardio.
Okay, so I was going to ask him this question during a live broadcast, but my theory of the interpretation is: On days, where you will workout near the end of your fast, and are the most insulin sensitive (since you're fasted and have worked out), you can break the fast with the glucose/fructose carb hack, to ultra boost your protein absorption on a fast highway as opposed to normal rates. Since glucose/fructose are simple carbohydrates, they will spike your insulin very high in this sensitive state, and it will drop very similarly, after 40 minutes or so. I'm assuming all these carbs are absorbed immediately and don't count in this state (fasted + worked out). You do not want to eat fats during this glucose/fructose hack since it'll get stored inside the cells since absorption is very high because of the insulin spike. If on Keto, he probably would want you to wait about 40minutes or an hour or so before the next meal, waiting for your insulin spike to drop, then it'd be safe to eat your keto meal that follows, that is high on fat, since it'll be your second time eating in the day, your insulin won't spike as much so it'll be okay to ingest fats, as they don't spike insulin as great as carbs. Also, I'd still eat some of the keto friendly carbs but on these fasted workout days, what I'm gonna do for my 2nd and/or 3rd keto meal, since i shocked my body with simple carbs earlier, I'm gonna try and get 15g total net carbs or lower, not necessarily the regular
For today's fasted workout, I fasted for 18 hours, worked out on the 16th hour, and broke my fast with 20% black coffee, 80% water ratio, scoop of collagen protein,and a dash of himalayan salt, half lb of grass-fed 85%lean/15%fat beef, some himalayan salt to season. One tamarind/mandarin (exactly12-15g of what hes asking for), and some rice cakes to equal 30-40g(faster absorption than white rice, because of the air pockets). I'm guessing my protein intake was about 30ish grams. Some from collagen and some from the meat, I also took an omega 3 pill together with it. For my next meal, I'm gonna cook the rest of the 1/2 lb beef an hour later, with some veggies this time(some mushrooms, onion, and squash), some type of fat, and a little kale. I'm gonna finish up with a mushroom stimatic tea (lions mane) and some matcha powder, with coconut oil and grass fed butter, and a little bit of mct oil. Some stevia, and bam you've got a nice keto drink to help with the fat adaptation (fat priming, grass fed butter has omega 3s as well) and fat oxidation (matcha powder), and muscle preserving thermic effect (MCT oil), add in some stevia and turmeric, good ass night fat drink lol. I take a magnesium capsule to help myself sleep as well afterwards.
He explained this in the video... Rewatch it. He said if you do it the way he said you will only be out of keto for a short time and will enter back in easily. Forget the hard numbers, focus on the results.
@@brianmerkosky9243 This actually makes no sense. How can you be kicked out of ketosis only for a little when supposedly after you're kicked out it might take few days to get back in? 50g of carbs is like 2-day allowance. If you could just easily get back into ketosis I could have a cheat meal pretty much after every fasted workout that would make my daily intake minimum 50g of carbs a day.
@@mmazewski I'm not a keto expert, I eat a high carb diet... I'm just going by what Thomas said in the video. Watch that part again. He explains that if you do it properly then you'll fall out but get right back in. Experiment and see if it works. I know you can test if your in ketosis so it should be pretty easy. Try doing exactly what he said and test yourself along the way.
Posting this again in hopes of it being seen. Deep Question, Im 16:8 fasting & weight training. Main goal fat loss. Ive read from Jim Stoppani that Breaking a fast with PROTEIN actually boosts certain "uncoupling proteins". this makes the mitochondria "less efficient", burning more calories for the same amount of work. So Pre-Workout breaking a fast with a HPLC Bone Broth may accelerate fat loss. (could add apple cider) Post workout spiking insulin with HPHC meal to get nutrients into cell help with muscle gains/recovery. Final meal of eating window LCHF to minimize insulin response going into fasting window, and fats to suppress appetite. How does this sound to you? Is the logic consistent with your understanding of the science? Im also wondering where to slip in my MCT Oils? Maybe pre workout with Broth for workout energy.. or would this negate fat loss, & should have with finial meal?
I did what you did for about two years, also learning about this stuff through Stoppani. I obsessed over this stuff. Then one day I just said "Fuck this" and I stopped fasting, stopped taking all supplements and just focused on hitting macros and my physique hasn't been negatively impacted literally at all. Hit your daily/weekly macro goals, eat as clean as you can without losing your mind, stay in a deficit, train effectively and you'll be fine. In my opinion, all of this nuance you're stressing over isn't going to do any magic or be a game-changer for you or anyone else for that matter if you aren't watching your caloric intake. Adding in however-many-calories of a pre-workout or some bone broth or finishing the day off with a high fat dinner for its 'minimal insulin response' is going to do literally NOTHING for fat loss if you're not in a caloric deficit. That's just the law of thermodynamics, man.
I would end the fast with some skyr / casein protein and start the fast with some dense food (i.e. Oats and Whey Protein). I've been on this and lost 8 kg in the last four weeks (and I'm lean already)
@@FIRChristian Ofc you can't lose energy if you are getting more energy than you are expending, lmao. You technically can lose weight though, even in excess calories. This is because fat tissue weighs less per calorie than muscle, so if you lose muscle and gain fat you will actually lose weight while gaining calories. This requires you to be in an extremely sedentary state, but it is possible.
Four sigmatic mushroom coffee is working great for my REM sleep!!! I just woke up from a dream where I was a Mongolian fighter pilot and Donna d'errico was my co pilot!!!
If u google strengt training during fasting its not recomended. but i wanna do some deadlifts and stuff. not like intensive 2-3 hours of strengt but base excersices
So in short, about 20-30 g lean protein, 30-40 g glucose, 15-20 g fructose pretty quick post workout and then an hour or two later depending on fasting principles rest of calories for the day? Then last thing consumed before starting fast is MCTs?
Can you do a video on the effect of taking Anti-depressants/anti-anxiety meds on muscle building? I can't tell if they hamper my process. Thanks Dave Ireland
Maybe this will help you. They should not affect you dirrectly with muscle growth, but they may make you gain or lose fat, depends on your predisposition. (I gained fat, doing the same workout, continuing with my schedule when i got off the meds i lost it back in two weeks) You need a moderate level of anxiety to generate motivation towards a goal. If your antidepressants lower your anxiety level too much you may have problems respecting your schedule or doing things at all. If so, you need a lower dosage. Otherwise, it is possible that you are hitting a plateau.
@@drygon9324 Thanks mate. I take one tablet a week now. When I took them every night I was so groggy the following day and lacked any motivation to better myself in work or gym
Excellent! I've been looking for exactly this kind of information and your presentation is 100% complete. Been doing 16:8 IF with noon till 8PM feeding window, but I think I'm going to shift that to breakfast to late lunch refeeding in order to adopt your programming. Thomas, you are the best synthesizer of diverse health and fitness information on YT!!
I can attest to everything he says in this video. I did this while I was fasting, by accident just based on how I felt. I fasted all day then would lift at the end of the day and eat my first meal at the end of my workout. I put on 5 pounds of lean mass in a couple weeks. This was after I practised fasting for almost a year so my hormones were probably at there highest. But it works
I only consume large amout of protein and carbs after workouts. its the must importent time ! but if I do not exercise a day I could fast with no problem. Gain much muscle.
@chadroy28 what time would you start your fast and end it ? Also how would you be gaining any muscle If youre eating less even if that meal is high protein its just one meal , I dont understand i want to staft IF but dont want to lose weight , thank you
QUESTION: What color is the sky? ANSWER: 1. Lets talk about molecules (1 hour) 2. Lets talk about how the sun was created (1 hour) 3. Lets talk about how humans are created and their DNA(1 hour) 4. Lets talk humans' optical perception of the world around them (1 hour) 5. Lets talk about the light color breakdomn 6. Lets talk about the Earth's atmosphere layers... God damn bro! Most of us rookies are looking for a guide, not how to get a Bachelors degree via youtube. Great info but slim it down some.
I duno what you're talking about, I couldnt be more pumped to actually understand why the f' some dude is telling me to do these things. An explanation is definately needed!
I am a doctor. I have yet to verify everything you've said but I highly highly appreciate the explanations and rationale given for your course of action. Highly appreciated.
Huge shout out to you and every other person taking the time to explain the science and resoning behind how everything works. Also a huge shout out to every comment i read on these videos on their success. I am just starting this road and i already feel much better! Thank you everyone and keep on grinding!!
Video idea, show breakin fast meals for those different types of purposes. Like weight gain.. muscle building etc.. I know you talk about it but for the visual learner
I am a little bit confused to be honest... earlier in one of your videos you said, we must do workout early as possible, and keep fasting to keep the benefits like the growth hormones... now you say different...
I understand the two basically on what you're trying to accomplish. What you mentioned (the other vid) would benefit you by quickly burning fat/losing weight, but building muscle slowly. This way (eating after your workout) you build muscle more quickly while still getting the benefits (energy, etc.) of a fasted state; however, you wouldn't burn as much fat as quickly.
my brother that was the most clear understandable way that I ever heard that described. The basic structure of what you're talking about I've heard it a thousand times. Now I understand it
Thanks for making this - I just came off a 5 day fast, I didn't realize I was making a mistake lifting heavy until I saw a different video. Lots of good videos on just fasting but this is one of the few that addresses lifting and fasting concurrently. Very cool, thanks again.
"It's a lot more than just calories in vs. calories out." THANK YOU!!!! FINALLY somebody in the fitness industry gets it. Not just timing when we eat but also how hormones trigger, when they trigger, what effect they have and when. Calories in vs calories out is physics. The only problem is that humans operate "physiologically".
Calories in vs calories out is a law of thermodynamics and cannot be broken. If you think our bodies don't obey that law then you need to stop smoking whatever it is you're smoking
@@bscutajar Humans are not closed thermodynamic systems. That law applies to closed systems such as machines. Human physiology and digestion is far more complex. What are you smoking?
Dude you are on another level....your like the Tom Brady of work out and nutrition science....the crazy part is i can follow you and it makes perfect sense ...you know how to simplify the complicated...and translate it to practical use...🤓😊🤪
Love you videos! Could you please clarify something? In another video you talk about it not being crucial to eat protein immediately after working out, and that it’s actually better to wait because protein synthesis is much greater hours after finishing a work out. In this video you mention that is better to work out at the end of your fast. which is better for losing weight and bulding muscle?
I've been doing alternate-day fasting for the last 2 months. Eat every other day. When I have to workout on a fast day, I do the workout and eat the next day before the next workout. Body is getting used to it. Most challenging part is trying to eat two days worth of protein in one day
@@dylandelancey5959 It was great, but you'll like it more if you aren't obsessed with protein. Since I always tried to get 200 grams of protein everyday, I was trying to make up for that missing day during my eating day, and that was rough. I felt good and strong during this time and I liked being able to eat more on my eat day, but these days I just fast for 16, eat 8.
Another great informative video. Thanks Thomas. I do have a question regarding meal timing though. I have a pretty strict eating window of 3:00-4:30pm daily as this is when my sons (16 and 18) get home from school and we eat together as we all eat keto/carnivore/OMAD. This allows us to get out and going for our other daily activities. I'm an early riser, around 4:00am daily, I don't use an alarm, and prefer to work out fasted within 20-30 minutes of getting up and having a 10oz cup of black coffee and a 16oz glass of water. I normally don't have any other caloric intake after my workout until my supplements and then my dinner. I take supplements such as D3/K2, magnesium citrate, cod liver oil 2tbsp and potassium/iodine every day about an hour before my meal. I don't snack and usually don't drink anything after 7:00pm until I get up for my workout. My question is this; would the mentioned extra MCT oil at bedtime still be useful as a metabolic boost or would this interfere with my usual fasting timing? Thanks again and keep up the great work.
That's what I was worried about but thank you for the answer. With the schedules we keep shifting the window would be really disruptive but I'll try a few timing options and see what works. Thanks again.
@@WireHedd Perhaps those young men would like to workout with you before the evening meal OMAD. I know you said you prefer to workout in the morning, but in your situation, I totally get the social benefit of eating dinner with the boys, so maybe moving the workout to the afternoon can be one more thing you all do together, and then eat your OMAD, and you'll all get all the chemical benefit, as well as more time being men together.
@root1657 I would love it if they would but they both have other athletic and social pursuits (jiu jitsu class, school academics club, girlfriends and such) and have been really resistant to coming to "Dad's gnarly gym" when they do quite well with their own efforts. I'm also not as well functioning if I move my workout later in the day as I find I really lose a lot of my stamina and strength that much later in the day as opposed to my morning routine which makes me feel great. Again, we'll try a few options over the next few weeks and see if we can work some changes. 💪🏻🥩👍🏻
So mindblowing ive been researching mustle building ands strength building with fasting for so long but this is the most information ive ever got towards that
So, don't eat before bed, then workout hard in the morning before breakfast! Break your fast with a coffee, an orange, and some lean protein, starchy carbs and some omega 3s (salmon sandwich?)
Have some lean protein (shrimp, chicken breast, cod or other white fish), have a minimal amount of omega 3 (just a tbsp of salmon or a teaspoon of cod liver), and have a carb. He recommends quick carbs to break a fast with, so I'd say have a tbsp of honey maybe in some tea or coffee if you want, but if you're against honey then you can have a quarter or third of an orange. But fiber is not good for you right after a fast so maybe just suck out the juice and leave the fibers or have low fiber high sugar fruit like 4-7 grapes (spit out he skin and seeds) or 50-70 grams of melon (again, spit out seeds). Also don't eat bread after a fast, as the gluten will damage the lining of your intestines regardless if you have gluten intolerance or not. Leave the bread for later if you want to have it. I hope this helps clear up some confusion.
Great video! I don't get why we want an insulin spike though. I thought we wanted to break fast slowly to not spike it hard and lower the growth hormone or have high insulin problems
When you fast your body becomes sensitive to insulin so when you do eventually eat your pancreas only produces a little amount of insulin whereas if you eat every couple hours your body becomes desensitised to insulin and ends up making a whole bunch of insulin that is unnecessary. I hope that cleared things up :)
All persons who took the short cut and just read the summarized versions in the comments.. please share your short cut results? People who take short cuts, never really succeed. Easy comes and easy goes. This gentleman took his time to share information that is well articulated and well researched, backed by science. Take a look at him, he’s motivation enough! Good luck 🍀 guys.
This sounds to be going back to how I imagine we've evolved - going for a period without food until we find something to hunt or catch which may require us to run after it (working out) after which we'd feast on and load up until get to repeat the process.
Free Intermittent Fasting Meal Plan (downloadable): thomasdelauer.lpages.co/fastandfeast/
Free Keto Diet Meal Plan (downloadable): thomasdelauer.lpages.co/real-person-keto/
X xyda
I have done intermittent fasting before with good success. However, if I am weight training and trying to build muscle and say I need to eat 1,800 calories per day, do I need to fit all 1,800 calories into my eating window no matter how small that window is?
@Thomas DeLauer Can you do this all your life tho?? (the stuff in this vid)
No food no Muscle simpel its that 🤣🤣
To build Muscle with out food, its just like driving Car with out fuil, 🤣🤣🤣
Let me save you 20 minutes:
1. Workout hard and in a fasted state
2. Break your fast right after finishing your workout
3. When breaking your fast, stick to lean protein, small amounts of lean carbs, a source of fructose (ie. an orange), and Omega 3
Thank you man
You deserve a double post workout meal as a gift
Perfect. These fitness channels sometimes have really good info but it’s buried under so much filler and bullshit, I can’t actually stand to watch the whole thing
@@corndogS29 It's not bullshit. You should try to learn how and why your body functions the way it does. Don't be fucking lazy.
Thanks for letting us copy your notes 😁
Everyone is complaining about how long-winded the video is, but I appreciate the explanations. I like hearing the stuff behind the stuff.
I agree. But I think we need the video markers and a description with the punctual things that people need to know. It’s a design flaw. Not a content flaw.
So true. Thomas made my day with this video! EXACTLY what I was looking for.
Simple and straight forward, perfect amount of science such that I can google the relevant terms and learn more on my own leisure.
You ROCK Thomas!
That’s exactly why the people who look for the quick fix answer can’t stay lean year round like Thomas can. I want to understand the material so I can apply it efficiently and not just hear the instruction and do it. I love these videos and I love the explanation along with them. Awesome content 🙏
100% agreed. The real problem is a lack of attention span, not the length of this video.
Yes that way you can have some understanding of what you're doing and why👍 because it works
Dude, your videos are great. I struggled with type 2 diabetes control for 3 years now. I followed the suggested dieting plan given to my by my doctor, took the medication and still was unable to control my blood sugar and my diabetes kept getting worse. About 6 months ago I invested in a home gym, started watching your videos and switched to a ketogenic diet and intermittent fasting on a 16/8. My diabetes is now in remission, I've lost 60 lbs, and I no longer need medication. I just wanted to thank you for your content. I started this journey at 420 lbs. Now I'm halfway to my goal weight of 300 lbs.
Amazing! Keep it going and post something when reach your goal
Just eat 1 meal a day high protein low calories, train full body everyday 1 set to failure each body part you will lose all that weight in 4-6months
Due t the cheap highly processed foods bad
But Good f u😮
This is so cool. Congratulations
hey michael, I want to inform my dad about this as a solution to overcome his type 2 diabetes. Could we connect so I can better understand what your training, diet, and fasting schedule looked like to get to remission? I also am wondering if you experienced any issues with your lifestyle transition initially and what your doctor might have said to you about switching your lifestyle gears in the way you did.
Intermittent fasting and prolonged fasting literally saved my life. I am 47 and look at my avatar. I am no huge bodybuilder, but I am strong and healthy. It takes a while to get used to the idea of not eating. I am addicted to it. I eat anywhere from 3-8 hours a day. I try to hit 18/6 most days and then I love to do a 48 hr or 72 hr fast at the end of the month. MTor is indirectly proportionate to longevity. I battle with wanting to be big and strong and wanting to live a long life. I am slowly turning towards longevity. The things that happen in your body when you don’t give it food is almost magical. It can heal just about anything.
Same man, but I am a skinny guy in early 30s, battling with preserving youth and health, while working out and trying to build some mass(unsuccessfully for two years now). I even lose weight during summers because I really like eating melons. I am fit and vigorous though. But really missing out on at least 7kg's of pure beef
Any “vitamins” contributing you that “not huge body building” body of yours, that you’d like to share with the class ;)?
Im on a weight loss journey, your videos and your knowledge have being amazing, i learn a lot, Thanks!
I love how you tell people the steps to take, but also include the science behind it for those that want to fully take control. I know a few people who get very precise with their workout and nutrition, and it seems like that gives them an extra edge
Your ability to clearly and succinctly articulate the"why" behind the "what" is impressive. Appreciate you, brother!
fat burners increases the metabolism in your body. it does reduce fat
🎯 Key Takeaways for quick navigation:
00:00 🏋️ *Strategic timing and understanding body mechanisms are crucial for building muscle while intermittent fasting.*
01:25 ⏰ *Training in a fasted state can leverage catecholamines, aiding in fat burning while preserving muscle.*
03:19 💪 *Utilize mTOR activation strategically by timing workouts near the end of fasting periods to optimize muscle-building potential.*
05:39 🥩 *Lean proteins, specifically rich in leucine, spike mTOR levels, crucial for muscle synthesis during intermittent fasting.*
07:47 🐟 *Adding a small amount of Omega-3s before breaking a fast can significantly increase protein synthesis for muscle building.*
09:23 🍚 *Timing specific carbohydrates post-workout with salt, glucose, and fructose can optimize absorption for insulin spikes and muscle building.*
12:25 ⏱️ *Training in a fasted state elevates mitochondrial density over time, enhancing overall strength and muscle mass.*
15:28 🌿 *Consuming MCT oil before bed can increase resting energy expenditure, aiding fat burning during sleep.*
16:10 🍽️ *Consider adjusting fasting periods to align with workout times, enabling strategic caffeine use post-morning workouts for increased glycogen uptake.*
Made with HARPA AI
Great
I want to hate this guy but you can’t argue with a video like this which backs every statement of personal experience with scientific articles all the way through. So rare do you find a person with so much experience and understanding around fasting AND muscle building, and overall optimal health. Bravo
As a 62 year old I learn so much from your blogs . I still work out some 40 years now . Working hard to make and keep muscle . Hardest thing at 62 is getting a good pump in my muscle when I work out . I always thought a good pump equaled a fuller stronger muscle over time .
I’m over 80, doing this over 60 years, and stil learning, particularly from this guy. Sort of figured out the basics of DeLauer’s message on my own, but much prefer his studied analysis and specifics to my own guess and by golly.
Sorry old folks get your pump
I'm 61, and fast as well, struggle with working out in the morning and then continuing to fast until noon or 1:00 (I start about 630). What is your schedule?
Stop drinking alcohol and coffee
Try sustanone.
There are only a handful of quality content creators on YT. You top that list, captain!
He really doesn't. Jim from AdoredTV tops that list. This guy is just biceps and a face. They love people like you.
Not really.
Totally agree with you. Jim Cavllerri from athlean-x is another top quality guy. I also really like Igor from Vitruvian physique and the guy from Gravity Transformation channel and I follow Jeff Nippard too. These are the only fitness channels I follow .
I have been doing all the things you have explained ! And it has been great for me! I am 57 years old! So I wonted to keep as much muscle as possible! I have been disciplined with my fasting and only eating howl foods and I have cut out sauger ! And I have been doing my work out 💪🏽 in the morning and having my food after that! And my last meal two or three hours after that! And I have lost fat and gained muscle! I haven’t lost much weight! But my body composition is so much better it’s incredible bro! It is so simple and so effective my brother! ❤
So true brotha, the other day I was fasted for 17 hours when I started my workout and was able to dead lift 405 5 times then I broke my fast 20 hours and felt great! I’ve been fasting for 10 months now and it’s changed my life! I’m finding out that a protein shake mixed with oatmeal water ice, blueberries has been a great fast breaker for me! Then in about 45 mins I’ll have my first meal!
Apart from feeling good, have you felt being able to grow muscle and get stronger as well?
I've exercised/trained for my entire life, and this is the exact method I have come to that I feel my best at, and I didn't even really understand the science behind it until recently. Makes sense why, now that I have looked further into training while intermittent fasting
You are 100% right man. I train on an empty stomach and i have more stamina and power to lift. First it was hard, but now i am so used to it.
Same, nobody understands this
I couldn't imagine doing that. I always thought that you should fuel up before a workout and never train hungry.
This channel is something, I've been looking for since I'm on a keto.
Post workout breakfast:-
Lean protein(high quality)
Glucose 30 grams
Fructose 20 grams
1/4 teaspoon high quality salt
Caffeine
2-4 gram of omega 3
Mr. Thomas what I like the most about your videos is...you back your talk with science & chemistry and that's what our body is made of! We know you are doing lot of research & hardwork before shooting any talks & videos! You are really doing a great job! Thanks a ton!
Eat most of your calories post-workout and you can build muscle with fewer calories
Truth
technically, due to how eat-shock proteins and hormones work, aren't we in a "post workout state" at all the moment of the day after a workout ?^^
I'm never hungry post workout.... actually I start my fast post morning workout and eat very late at night
Thomas could you please do a video about phosphatidylserine (aka PS) …. pros/cons, benefits/risks, etc. Thank you!! Faithful subscriber!!
Music Damar how long after the workout do you consume your first meal?
Thank you so much. Since January 1st I went from 174 to 153 from fasting. Now I am ready for some healthy bulking. Your videos have help so much. I am just following everything you suggest.
Love your video bro. Just started fasting about three weeks ago. I eat every 20 hours. I was concerned about losing too much muscle at first. But im glad I came across this video
How has everything been for you since ? Was you able to gain / retain muscle
WARNING : Fish oil/Omega 3 taken RIGHT AFTER workout will BLUNT muscle growth to some extent (even if it does increase protein synthesis). The reason is because Omega 3 are a potent anti-inflammatory (especially in the doses suggested in the video : 2-4g). And that inflammation that occurs during about 1h after your workout is a REQUIREMENT for your body to start kicking off the muscle growth response. So taking Omega 3 right at that same moment will reduce that inflammation post-workout and thus hinder the muscle growth adaptation response occuring in the next 24-48h. So waiting about 1h after your workout before taking your omega 3 (along with protein, glucose, fructose, salt) is a safer bet. Don't worry, studies have shown it doesn't make a difference to delay your post-workout meal. In fact, your absorption of it will probably be better since after that time, your blood will have "left" your muscles and gone back to your core and organs to allow for optimal digestion
Lol
Allthejazz you’re thoughts mean shit pussy
David Bakino but fish are all muscle .I’ve never seen a fat fish.😀
When he talks about 3-4 grams, how do I know how much Salmon or sardines do I have to it? And If I do should I worry about the rest of the fats in the fish?
Thank you in advance
Thomas you answered all my questions in this one video! I eat everyday at noon and fast 23 hours. Got a Bowflex on the way. So know I know I need to work out around 11 then break my fast at noon. I just started 12 days ago at 257lb and I weighed this morning at 230! Great videos, Great content! You've been a blessing brother! I'm a subscriber and I share you videos with friends that I'm showing my path too!👊
How are things going?
U lost 27lbs in 12 days
Does not seem healthy😢
i gained about 30kgs on my leg max lifts in about 3 months (from 125kg to 155kg squat), and about 10/15 on my arm lifts (standing shoulder press, bench). Eating only at dinner time, and training before dinner, for about 4 hours. But I did also gain about 18kg in body weight, because I was eating and drinking like an animal. For about a month straight I also drank a couple bottles of wine or more (holidays back home) every single day. Still gained. So basically, I gained just as much, if not even more, as when years ago I would eat every 2 hours. The main variable I see in gaining strength, is eating in a surplus, regardless of the timing. Sometimes I even ate hours after the workout, not bothering with bringing anything with me to eat right after workouts. Having tried quite a few different methods, I always seem to be mostly correlated with overall calorie intake. If I eat like animal, I gain strength, and that's even if i binge drink day after day for a month. One very nice thing with training fasted and doing a 20/4, or similar, is that i'm not hungry nor do i have cravings during my workouts.
Anche io .
Allenamenti dopo 16 o 18 ore a digiuno sono stati i migliori per me.
This guy takes everything that's complicated and makes it so simple I love this video
Seems to me that he makes something simple, complicated.
My lord.....the amount of information you put out in the little amount of time this video has without any bloopers is crazy...but great...ty very much it's helped me alot.
yes. He forces me to listen over and over. And I don't even start one of his videos without going to 75 speed
I like that he explained everything that's vital in just 18 mins. It takes 30 mins or more for others to explain these in their videos.
How to build muscle with fasting:
1. Workout before breakfast (in a fasted state)
2. Break your fast immediately after workout
3. Stick to
- lean protein
- 30 - 40 g of carbs with 15 - 20 g of fructose (e.g. fruits)
- 1/4 to 1/2 teaspoon of salt (speed up carb absorption)
- a little bit of caffeine (speed up carb absorption)
- 2 - 4 g of Omega 3 (helps protein synthesis)
This single video is a gold mine of information if you want to eat and workout the smart way. By living a healthy lifestyle, fat loss is just a bonus.
TIGHT ON TIME?
1. Workout hard, and always workout at the end of your fast.
2. Break this fast with small meal of....
Glucose ( Fast digesting 30g - 40g )
Fructose ( 15g )
High Quality Salt ( 1/4 - 1/2 TSP )
Lean Protein
Omega-3s ( 2g - 4g )
Add a little caffeine with post workout/fast meal for additional benefit.
All info at 17:50
Or work out between meals. You might actually perform better that way. Whichever way is more convenient and sustainable for you. Also, nitpicking about glucose, fructose, salt, etc. is just pointless. Don't make life too complicated when it's not necessary.
This man has the body to go along with the extensive knowledge he has stored in his head, I trust him.
16:57 till the end of the video.
All you need to know briefly.
Does he mentions how many grams of protein ? I didn’t catch that in the video
@@LadieeLc No he didn't mention that, because it depends on many factors like your age/ weight/ gender/ goal (losing or gaining weight)...etc.
I appreciate the references you put in the video description. One, because it proves you have a knowledge base. Two, that you are sharing the knowledge. And three, so that I can read up and build my own knowledge. Thanks.
Could you give an example of a meal that would include the amounts of fructose, glucose, and salt that you suggest eating?
Four McDonalds Frappes, preferably Mocha. Once every three hours til your fast is over. This way your fast doesn't feel like a fast, but a party.
@@quantumpotential7639 🤣
@@quantumpotential7639 dooood... Fucking best UA-cam reply ever. I never laugh out loud reading comments .... Literally laughed out loud.
Orange, yam and salt???
Yes just add 2 slices of wholegrain organic bread, an apple & some berries, and half a teaspoon of salt to your meal.
Game changing! Thanks!
I need to see this video a couple of times to fully absorb all the information
and then loose muscle mass, great!
Don't bother absorbing it, this guy's full of shit. Listen to Eric Helms, Layne Norton & Mike Israetel instead.
If you get an insulin spike it will help you absorb all of this information.
me5o layne Norton is full of shit .
@@me5o why are you on this channel then?
I just started a second job and up until recently I thought that meant I would have to cut back on either fasting days, or workouts.
This video gave me the knowledge that motivated me to develop a plan, and the reassurance that what I was doing was safe (which I needed before I tried something that sounds so crazy)!
I'm 23:1 fasting, working 13 hour days, and still have enough energy to push myself without injury. Never thought working out in fasted state was even healthy, let alone beneficial 😅
I should mention it took cutting out an energy supplement that I "thought" was helping me get through the day and worth breaking my fast for.
Once I was on a complete fast (Black Coffee + H20), it fell into place.
Post workout meal hitting all the bases as you state in this video, trying to keep fats to a minimum. Supplement routine during meal, and consumption in under 30 minutes.
Can't give enough praise for this video! I have renewed hope for my gains 😎
You mean cut down on carbs?
Timothy Robert seems 👀 lost lol
I know this video is longer, but really appreciate the breakdown and science behind the explanation! Helps with the understanding of why it works, amazing content like always bro
I feel stronger when I work out fasted!!
I do everything in a fasted state if you know what I mean buddy!!! Thank you so much Thomas for introducing lions mane too me and rejuvenating my night life!!! I'm 50 years old and I feel like more of a lion now than I did when I was 18!!! My wife wants me to thank you for her!!! I'm getting more tail then ever thanks to you!!!
Tell her I said she’s welcome
@@ThomasDeLauerOfficial I never ate grapes in bed before at night until I met you thomas!!!
@@loumilano1414😂😂😂
Did ur wife not read all this ? 😂
How many hours post workout should we eat? I’ve heard everything from eat immediately to wait as long as possible? If we don’t eat within 1-2 hours post workout, do we still reap all the benefits of the insulin sensitivity, Mtor, etc...?
I “ earn my kill” before my first meal of the day. At least 30 burpees , 4 count jumping Jax, sledge hammer to tire 30 each arm. But I do more this is just the minimum. I do my real workouts after eating through the window before the last meal. Works
I would love to see timing and a break down of meal plan. Amazing video!!!! But it’s pretty hard to figure out how much to eat by hour and how much protein in each meal.
I prefer watching the in-depth doctor & researcher lectures to your style of video, but I gotta give credit where it's due. No one else covers the gritty details regarding exercise and muscle building the way you do. I've been searching for days for an answer to my question about when during a fast to exercise, what changes occur in the body, etc. Although we were aiming at a slightly different targets, you covered it all here. Thanks!
can you make a video telling us how to eat on a day to day basics? like a meal plan. It would help me out a lot.
Omar Mohamed Unfortunately you gotta pay for that
bit.ly/legal_steroids_alt
@@JadenZeCreator oh man
Good carbohydrates, good source of protein and good fats, just eat healthy bro.
Just eat clean
Perfect amount of science balanced with simplicity and DIRECTNESS.
High quality omegas... AND content from Thomas!
The science was just enough to give me the terms and context I need to search online for additional info on my own time later.
You're the best!
I love all of Toms videos, he starts from the elementary to the complex to break it down for people who are trying to learn how to become healthier and is advice is good . All you have to look at is how fit Tom is and that’s a great Incentive to follow his advice . He’s proved what he preaches does work .
Thomas could We train in the morning and then continue fast then break it at lunch? Or do you recommend breaking fast immediately after the work out?
I don't think time of day is relevant here, your morning is when ever you wake. So if you wake at 9 am and train and then break your fast at lunch is completely fine.
This only applies to u if u want to build mussels.your body absorbing more at this time. In the order he says.
If you’re hungry after workout then by all means eat ! Some flexibility is allowed, but suggests eating right after.
Is collagen powder also a great way to break the fast to trigger high MTor levels?
I’ve always trained fasted first thing in AM. Lost 36 pounds in 4 months, and didn’t gain muscle but maintained it and actually added to my lifts. Under 10% bf now and ready to carb up and do a clean bulk with IF. So much conflicting info out there but gonna give this a shot. Thanks Tom, you got a new subscriber!👌
Same here. Keep us updated about your progress/experience.
@@vinivargastj Progress ?
@@tdawg5980 Hi. I did keto + OMAD for about 2 months. That was on April and May this year. Lost about 32 pounds. During these 2 months, I used to do 40min of cardio 4 times a week. Faced no problem at all, my energy was always stable, not even felt hungry. Then I started lifting and doing boxing. This made me change my diet and add carbs for faster muscle growth/recovery. In this new stage, I even lost a few extra pounds, around 5 or 6, then I added more carbs and a extra meal, and I having excellent results, while my weight is increasing very slowly and steadily, mostly coming from lean mass.
Either for keto or a carb based diet, the secret is to eat *clean.* My carbs come from fruit and rice (no processed food). While on keto, I ate fat red meat, bacon, pork meat and vegetables. Now I eat mostly chicken, eggs, rice, whole breads, no-flavored yogurt, bananas and peanuts. Everything natural and clean. I think that is the way to go. Eventually I'll do a cutting diet to consolidate my lean mass gain, then I'll cut my carbs in half, from about 200g of carbs by main meal (breakfast, lunch and dinner) to 100g, while leaving my protein intake high as usual (6 eggs a day plus meat; chicken and tuna).
Hope I could help.
When you incorporated carbs, were you still fasting?
@@tdawg5980 Actually no. I started a regular diet, eating at each 4hrs or so. I did it because I was demanding too much from my body with lifting and boxing combined. I'm not gaining fat mass and getting muscle. It's working to me.
I used keto + omad as a strategy to lose as much fat as I could, and it worked.
Been waiting my whole life for this video!
I hope it helped!
I'm so glad Thomas finally released this video I've been waiting for more information on gaining muscle while intermittent fasting.
Two questions though!
1. How many grams or protein post workout? I'm assuming 30 is about maximum?
2. How many grams of salt/sodium?
This is great im often reluctant to break my fast when i wake but i have a packet of rice for energy, today i lifted fasted and it was fine ! i can keep losing weight fasted and lookleaner with better muscles from lifting.
I workout with an empty stomach. And the result is outstanding. I am more energetic and gain muscles. I do IF 16/8.
Are you in a surplus?
Do you eat immediately after the workout? Cuz my eating window is in the evening but I exercise during the week in the morning because it's convenient for me. So I fast for 10 to 11 hrs after my workout.
Bro 16/8 is not bad but why dont you try 24 (omad) ? I'm on it since 2 months, the SHIT for real
So what would the best post workout meal be? ideally to break the fast.
Also, do you need to break the fast immediately after the workout?
Could this meal work???
1. 30-40g whey protein in water
2. 2-3 rice cakes (40g glucose carbs)
3. 1 banana (15g fructose)
4. some mineral salt + caaffeine added to the protein shake.
5. 2 fish oil pills containing 2g of omega 3s
Rice cakes are only 25-30 calories aren't they? Don't see how they'd get you to 40g of glucose since there's almost no glucose in rice. Try honey instead. AFAIK honey has the highest level of glucose of any natural food at about 7.5g per tbsp. It has even more fructose at about 8.6g per tbsp.
nutritiondata.self.com/facts/sweets/5568/2. I tbsp
Rice has almost zero glucose in it according to:
nutritiondata.self.com/facts/cereal-grains-and-pasta/5714/2
^^^ Here's a link to a video with a scientifically based recommendation for breaking a fast. You should watch it:
ua-cam.com/video/cekipQLpzoE/v-deo.html&lc=z23oete40xmwcxf5t04t1aokg0de3ficxoeqa3hwoo1obk0h00410.1552692823222684
Thank you so much for sharing this insightful video on building muscle with fasting! The breakdown of complex mechanisms into understandable points is greatly appreciated. The practical advice and strategic insights provided in this guide are invaluable for anyone looking to optimize their muscle building journey while incorporating intermittent fasting. Grateful for the effort put into making this content accessible and actionable!
Love your videos. Packed with so much info... I need to start carrying a notebook to the gym to write down all these tips. I usually watch your videos while doing cardio.
focus on ur cadio~~
so let me understand:
1. do keto by consuming
Okay, so I was going to ask him this question during a live broadcast, but my theory of the interpretation is:
On days, where you will workout near the end of your fast, and are the most insulin sensitive (since you're fasted and have worked out), you can break the fast with the glucose/fructose carb hack, to ultra boost your protein absorption on a fast highway as opposed to normal rates. Since glucose/fructose are simple carbohydrates, they will spike your insulin very high in this sensitive state, and it will drop very similarly, after 40 minutes or so. I'm assuming all these carbs are absorbed immediately and don't count in this state (fasted + worked out). You do not want to eat fats during this glucose/fructose hack since it'll get stored inside the cells since absorption is very high because of the insulin spike.
If on Keto, he probably would want you to wait about 40minutes or an hour or so before the next meal, waiting for your insulin spike to drop, then it'd be safe to eat your keto meal that follows, that is high on fat, since it'll be your second time eating in the day, your insulin won't spike as much so it'll be okay to ingest fats, as they don't spike insulin as great as carbs. Also, I'd still eat some of the keto friendly carbs but on these fasted workout days, what I'm gonna do for my 2nd and/or 3rd keto meal, since i shocked my body with simple carbs earlier, I'm gonna try and get 15g total net carbs or lower, not necessarily the regular
For today's fasted workout, I fasted for 18 hours, worked out on the 16th hour, and broke my fast with 20% black coffee, 80% water ratio, scoop of collagen protein,and a dash of himalayan salt, half lb of grass-fed 85%lean/15%fat beef, some himalayan salt to season. One tamarind/mandarin (exactly12-15g of what hes asking for), and some rice cakes to equal 30-40g(faster absorption than white rice, because of the air pockets). I'm guessing my protein intake was about 30ish grams. Some from collagen and some from the meat, I also took an omega 3 pill together with it.
For my next meal, I'm gonna cook the rest of the 1/2 lb beef an hour later, with some veggies this time(some mushrooms, onion, and squash), some type of fat, and a little kale. I'm gonna finish up with a mushroom stimatic tea (lions mane) and some matcha powder, with coconut oil and grass fed butter, and a little bit of mct oil. Some stevia, and bam you've got a nice keto drink to help with the fat adaptation (fat priming, grass fed butter has omega 3s as well) and fat oxidation (matcha powder), and muscle preserving thermic effect (MCT oil), add in some stevia and turmeric, good ass night fat drink lol. I take a magnesium capsule to help myself sleep as well afterwards.
He explained this in the video... Rewatch it. He said if you do it the way he said you will only be out of keto for a short time and will enter back in easily. Forget the hard numbers, focus on the results.
@@brianmerkosky9243 This actually makes no sense. How can you be kicked out of ketosis only for a little when supposedly after you're kicked out it might take few days to get back in? 50g of carbs is like 2-day allowance. If you could just easily get back into ketosis I could have a cheat meal pretty much after every fasted workout that would make my daily intake minimum 50g of carbs a day.
@@mmazewski I'm not a keto expert, I eat a high carb diet... I'm just going by what Thomas said in the video. Watch that part again. He explains that if you do it properly then you'll fall out but get right back in. Experiment and see if it works. I know you can test if your in ketosis so it should be pretty easy. Try doing exactly what he said and test yourself along the way.
Thank you (Rio de Janeiro, Brazil)
Been waiting for this
It’s here!
Posting this again in hopes of it being seen.
Deep Question,
Im 16:8 fasting & weight training. Main goal fat loss.
Ive read from Jim Stoppani that Breaking a fast with PROTEIN actually boosts certain "uncoupling proteins". this makes the mitochondria "less efficient", burning more calories for the same amount of work.
So Pre-Workout breaking a fast with a HPLC Bone Broth may accelerate fat loss. (could add apple cider)
Post workout spiking insulin with HPHC meal to get nutrients into cell help with muscle gains/recovery.
Final meal of eating window LCHF to minimize insulin response going into fasting window, and fats to suppress appetite.
How does this sound to you?
Is the logic consistent with your understanding of the science?
Im also wondering where to slip in my MCT Oils? Maybe pre workout with Broth for workout energy.. or would this negate fat loss, & should have with finial meal?
This link is to a series that Thomas did. It's worth a watch.. 👍
ua-cam.com/video/nhzoiz0eY3E/v-deo.html
This is almost the entirety of Thomas Delauer's teaching all in one comment. I applaud you on your science based diet Mr. Ford.
I did what you did for about two years, also learning about this stuff through Stoppani. I obsessed over this stuff. Then one day I just said "Fuck this" and I stopped fasting, stopped taking all supplements and just focused on hitting macros and my physique hasn't been negatively impacted literally at all. Hit your daily/weekly macro goals, eat as clean as you can without losing your mind, stay in a deficit, train effectively and you'll be fine. In my opinion, all of this nuance you're stressing over isn't going to do any magic or be a game-changer for you or anyone else for that matter if you aren't watching your caloric intake. Adding in however-many-calories of a pre-workout or some bone broth or finishing the day off with a high fat dinner for its 'minimal insulin response' is going to do literally NOTHING for fat loss if you're not in a caloric deficit. That's just the law of thermodynamics, man.
I would end the fast with some skyr / casein protein and start the fast with some dense food (i.e. Oats and Whey Protein). I've been on this and lost 8 kg in the last four weeks (and I'm lean already)
@@FIRChristian Ofc you can't lose energy if you are getting more energy than you are expending, lmao. You technically can lose weight though, even in excess calories. This is because fat tissue weighs less per calorie than muscle, so if you lose muscle and gain fat you will actually lose weight while gaining calories. This requires you to be in an extremely sedentary state, but it is possible.
Outstanding! This is the unity that exists in this country!
I basically have everything Thomas has taught me down to a science!!! I just hope that Thomas can keep finding new and exciting things to teach!!!
Is it all working for u?
Four sigmatic mushroom coffee is working great for my REM sleep!!! I just woke up from a dream where I was a Mongolian fighter pilot and Donna d'errico was my co pilot!!!
That’s a weird dream
FINALLLY! ...the video I have been looking for. Thank you!
If u google strengt training during fasting its not recomended. but i wanna do some deadlifts and stuff. not like intensive 2-3 hours of strengt but base excersices
Could we get more examples of the what would be a good choice for the glucose and fructose combination?
I could go on and on about how great this video is, but I want to watch it a few more times first.
So in short, about 20-30 g lean protein, 30-40 g glucose, 15-20 g fructose pretty quick post workout and then an hour or two later depending on fasting principles rest of calories for the day? Then last thing consumed before starting fast is MCTs?
I too have a question about MCT oil intake before bed
Can you do a video on the effect of taking Anti-depressants/anti-anxiety meds on muscle building? I can't tell if they hamper my process.
Thanks
Dave Ireland
Maybe this will help you.
They should not affect you dirrectly with muscle growth, but they may make you gain or lose fat, depends on your predisposition. (I gained fat, doing the same workout, continuing with my schedule when i got off the meds i lost it back in two weeks)
You need a moderate level of anxiety to generate motivation towards a goal. If your antidepressants lower your anxiety level too much you may have problems respecting your schedule or doing things at all. If so, you need a lower dosage. Otherwise, it is possible that you are hitting a plateau.
@@drygon9324 Thanks mate.
I take one tablet a week now.
When I took them every night I was so groggy the following day and lacked any motivation to better myself in work or gym
This video is pure gold 👏🏻
Excellent! I've been looking for exactly this kind of information and your presentation is 100% complete. Been doing 16:8 IF with noon till 8PM feeding window, but I think I'm going to shift that to breakfast to late lunch refeeding in order to adopt your programming. Thomas, you are the best synthesizer of diverse health and fitness information on YT!!
Feeding window, that's animal control😮
When you say MCT oil before bed do also mean coconut oil/butter or just strictly MCT oil?
I can attest to everything he says in this video. I did this while I was fasting, by accident just based on how I felt. I fasted all day then would lift at the end of the day and eat my first meal at the end of my workout. I put on 5 pounds of lean mass in a couple weeks. This was after I practised fasting for almost a year so my hormones were probably at there highest. But it works
I only consume large amout of protein and carbs after workouts.
its the must importent time !
but if I do not exercise a day I could fast with no problem.
Gain much muscle.
@chadroy28 what time would you start your fast and end it ? Also how would you be gaining any muscle If youre eating less even if that meal is high protein its just one meal , I dont understand i want to staft IF but dont want to lose weight , thank you
QUESTION: What color is the sky?
ANSWER: 1. Lets talk about molecules (1 hour) 2. Lets talk about how the sun was created (1 hour) 3. Lets talk about how humans are created and their DNA(1 hour) 4. Lets talk humans' optical perception of the world around them (1 hour) 5. Lets talk about the light color breakdomn 6. Lets talk about the Earth's atmosphere layers...
God damn bro! Most of us rookies are looking for a guide, not how to get a Bachelors degree via youtube. Great info but slim it down some.
I duno what you're talking about, I couldnt be more pumped to actually understand why the f' some dude is telling me to do these things. An explanation is definately needed!
I am a doctor. I have yet to verify everything you've said but I highly highly appreciate the explanations and rationale given for your course of action. Highly appreciated.
We’re you able to verify?
Doctors aren't nutrition experts..nothing to verify
"I'm a doctor" does not carry with it the same credibility it may have in years passed.
@@XxowendanxX😂 agree
@@XxowendanxX so true
Huge shout out to you and every other person taking the time to explain the science and resoning behind how everything works. Also a huge shout out to every comment i read on these videos on their success. I am just starting this road and i already feel much better! Thank you everyone and keep on grinding!!
Video idea, show breakin fast meals for those different types of purposes. Like weight gain.. muscle building etc.. I know you talk about it but for the visual learner
I am a little bit confused to be honest... earlier in one of your videos you said, we must do workout early as possible, and keep fasting to keep the benefits like the growth hormones... now you say different...
yeah same for me.
Same here!
Make sure you get your Butcher Box meat after your workouts...lol
I understand the two basically on what you're trying to accomplish. What you mentioned (the other vid) would benefit you by quickly burning fat/losing weight, but building muscle slowly. This way (eating after your workout) you build muscle more quickly while still getting the benefits (energy, etc.) of a fasted state; however, you wouldn't burn as much fat as quickly.
Exactly, i have been watching like 10 different video's of this, and he is saying different things every time.
my brother that was the most clear understandable way that I ever heard that described. The basic structure of what you're talking about I've heard it a thousand times. Now I understand it
Thanks for making this - I just came off a 5 day fast, I didn't realize I was making a mistake lifting heavy until I saw a different video. Lots of good videos on just fasting but this is one of the few that addresses lifting and fasting concurrently. Very cool, thanks again.
Can I ask how much fat you lost on your 5 day fast? Thanks so much.
Question thought. If you take the MCT before bed doesn’t that break your fast? It has calories.
Just take after your last meal and fast according to your schedule
Only if you’re fasting for autophagy rather than just weight loss.
Thomas,
Thank you for sharing this video. Any plans to make an updated version of this video in light of new scientific publications?
"It's a lot more than just calories in vs. calories out." THANK YOU!!!! FINALLY somebody in the fitness industry gets it. Not just timing when we eat but also how hormones trigger, when they trigger, what effect they have and when. Calories in vs calories out is physics. The only problem is that humans operate "physiologically".
Calories in vs calories out is a law of thermodynamics and cannot be broken. If you think our bodies don't obey that law then you need to stop smoking whatever it is you're smoking
@@bscutajar Humans are not closed thermodynamic systems. That law applies to closed systems such as machines. Human physiology and digestion is far more complex. What are you smoking?
Dude you are on another level....your like the Tom Brady of work out and nutrition science....the crazy part is i can follow you and it makes perfect sense ...you know how to simplify the complicated...and translate it to practical use...🤓😊🤪
Love You man!!
Love you videos! Could you please clarify something? In another video you talk about it not being crucial to eat protein immediately after working out, and that it’s actually better to wait because protein synthesis is much greater hours after finishing a work out. In this video you mention that is better to work out at the end of your fast. which is better for losing weight and bulding muscle?
I've been doing alternate-day fasting for the last 2 months. Eat every other day. When I have to workout on a fast day, I do the workout and eat the next day before the next workout. Body is getting used to it. Most challenging part is trying to eat two days worth of protein in one day
Possible to do this and gain weight? I like this version of fasting any tips you could give me or benefits you noticed
@@dylandelancey5959 It was great, but you'll like it more if you aren't obsessed with protein. Since I always tried to get 200 grams of protein everyday, I was trying to make up for that missing day during my eating day, and that was rough.
I felt good and strong during this time and I liked being able to eat more on my eat day, but these days I just fast for 16, eat 8.
Thomas is filled with knowledge. How does he remember all of this information.
*So, Where is the AuTophAgy????*
Please give an example dish of glucose,fructose,Omega-3, salt combo.
Dextrose, some blueberries, salt, and an omega 3 supp
honey and salted fish :D you cannot go more paleo than that. (or more viking)
Rice puff , blueberry or other fruit and I eat salmon but fish oil ,bcaa and glutamine after a workout
and some whey protein?! aka ''lean protein source'' ??@@ThomasDeLauerOfficial
Cryptic Self Proteinshake or some lean chicken breast
Another great informative video. Thanks Thomas. I do have a question regarding meal timing though. I have a pretty strict eating window of 3:00-4:30pm daily as this is when my sons (16 and 18) get home from school and we eat together as we all eat keto/carnivore/OMAD. This allows us to get out and going for our other daily activities.
I'm an early riser, around 4:00am daily, I don't use an alarm, and prefer to work out fasted within 20-30 minutes of getting up and having a 10oz cup of black coffee and a 16oz glass of water. I normally don't have any other caloric intake after my workout until my supplements and then my dinner. I take supplements such as D3/K2, magnesium citrate, cod liver oil 2tbsp and potassium/iodine every day about an hour before my meal. I don't snack and usually don't drink anything after 7:00pm until I get up for my workout.
My question is this; would the mentioned extra MCT oil at bedtime still be useful as a metabolic boost or would this interfere with my usual fasting timing?
Thanks again and keep up the great work.
It’ll break your fast, maybe shift your eating window
That's what I was worried about but thank you for the answer. With the schedules we keep shifting the window would be really disruptive but I'll try a few timing options and see what works. Thanks again.
@@WireHedd Perhaps those young men would like to workout with you before the evening meal OMAD. I know you said you prefer to workout in the morning, but in your situation, I totally get the social benefit of eating dinner with the boys, so maybe moving the workout to the afternoon can be one more thing you all do together, and then eat your OMAD, and you'll all get all the chemical benefit, as well as more time being men together.
Great question! I had the same thoughts in MCT. Thanks for asking.
@root1657 I would love it if they would but they both have other athletic and social pursuits (jiu jitsu class, school academics club, girlfriends and such) and have been really resistant to coming to "Dad's gnarly gym" when they do quite well with their own efforts. I'm also not as well functioning if I move my workout later in the day as I find I really lose a lot of my stamina and strength that much later in the day as opposed to my morning routine which makes me feel great. Again, we'll try a few options over the next few weeks and see if we can work some changes. 💪🏻🥩👍🏻
So mindblowing
ive been researching mustle building ands strength building with fasting for so long but this is the most information ive ever got towards that
Could you simply take coconut oil instead of the costlier mct oil before going to bed?
pal5484 yes, I believe that coconut oil is by far the better lubricant 🤗
So, don't eat before bed, then workout hard in the morning before breakfast! Break your fast with a coffee, an orange, and some lean protein, starchy carbs and some omega 3s (salmon sandwich?)
SoundsToBlowYourMind sandwich? meaning bread ? bread is not good for you
Ditch the orange- too much sugar! No bread
Have some lean protein (shrimp, chicken breast, cod or other white fish), have a minimal amount of omega 3 (just a tbsp of salmon or a teaspoon of cod liver), and have a carb. He recommends quick carbs to break a fast with, so I'd say have a tbsp of honey maybe in some tea or coffee if you want, but if you're against honey then you can have a quarter or third of an orange. But fiber is not good for you right after a fast so maybe just suck out the juice and leave the fibers or have low fiber high sugar fruit like 4-7 grapes (spit out he skin and seeds) or 50-70 grams of melon (again, spit out seeds). Also don't eat bread after a fast, as the gluten will damage the lining of your intestines regardless if you have gluten intolerance or not. Leave the bread for later if you want to have it. I hope this helps clear up some confusion.
@@rumrnr78 ditch orange?? Are u fuckin dumb? Without fruits and fibers you'll be a fuckin skinny bitch ass
@Sadiq Hussein also he's wrong
Thanks Thomas!
I constat that you're contradicting one of your videos where you talked about training in the morning and continue your fasting till evening
Great video! I don't get why we want an insulin spike though. I thought we wanted to break fast slowly to not spike it hard and lower the growth hormone or have high insulin problems
when we have an insulin spike its impossible for our body to lost weight
When you fast your body becomes sensitive to insulin so when you do eventually eat your pancreas only produces a little amount of insulin whereas if you eat every couple hours your body becomes desensitised to insulin and ends up making a whole bunch of insulin that is unnecessary. I hope that cleared things up :)
@@Ineke-hj9ok thanks for that! But if we get an insulin spike then we're not producing a little amount. He insisted on the spike specifically, right?
All persons who took the short cut and just read the summarized versions in the comments.. please share your short cut results?
People who take short cuts, never really succeed. Easy comes and easy goes.
This gentleman took his time to share information that is well articulated and well researched, backed by science. Take a look at him, he’s motivation enough! Good luck 🍀 guys.
This sounds to be going back to how I imagine we've evolved - going for a period without food until we find something to hunt or catch which may require us to run after it (working out) after which we'd feast on and load up until get to repeat the process.