How to Build Muscle with Fasting | The Ultimate Guide
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- Опубліковано 30 тра 2024
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How to Build Muscle with Fasting | The Ultimate Guide - Thomas DeLauer
1) Fasting & Catecholamine Response
Fasting increases catecholamines, which burn fat through the activation of HSL and Perilipin, and increase blood flow to muscles
www.ncbi.nlm.nih.gov/pubmed/1...
2) High mTOR when Breaking Fast/Insulin & mTOR
Per a study in the journal Nutrients, “a postprandial increase of insulin and glucose acutely activates mTOR within metabolic tissues”
www.ncbi.nlm.nih.gov/pmc/arti...
3) Foods that Boost mTOR
A study published in Medicine & Science in Sports & Exercise demonstrated in humans that ingesting essential amino acids shortly after working out increased mTOR activity
Elevated protein synthesis from a workout occurs 1 hour after exercise and can continue 24-48 hours after
www.ncbi.nlm.nih.gov/pmc/arti...
A study published in the journal Clinical Science looked at 9 healthy participants, age 25-45, who led a sedentary lifestyle that supplemented with 4 grams of DHA and EPA daily for an 8-week period
The pathways which regulate protein synthesis (mTORSer2448 and p70s6kThr389) increased by roughly 50% (50% more active in the presence of higher omega-3 fatty acid levels)
www.ncbi.nlm.nih.gov/pmc/arti...
4) Sodium, Fructose & Glucose for Enhanced Carb Absorption
Study - The British Journal of Nutrition
The ingestion of glucose:fructose was at an average rate of 2.4 g/min resulted in 65% greater oxidation than glucose only and very high peak oxidation rates of 1.75 g/min were reached
www.ncbi.nlm.nih.gov/pubmed/1...
5) Fasting & Mitochondrial Density
To increase mitochondrial density you have to upregulate the expression of AMPK (for mitochondrial biogenesis) and force your body to improve its functioning
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
6) Training at the end of your fast - P70S6K
A study from the European Journal of Applied Physiology had subjects split into two groups that were trained on two occasions separated by three weeks - one of the sessions was performed on an empty stomach after an overnight fast
Found: Increased p70s6k phosphorylation during intake of a protein-carb drink following resistance exercise in the fasted state - fasted training group saw a bigger increase in p70s6k
link.springer.com/article/10....
7) MCT Oil at Night - Thermogenic Effect
Allocate MCT oil towards the end of your eating window to get more of a catecholamine response before bed
Study - European Journal of Clinical Nutrition
www.ncbi.nlm.nih.gov/pubmed/8...
8) Caffeine & Glycogen Loading
Caffeine (combined with carbohydrates) following exercise can help refill muscle glycogen faster than carbs alone
Study - Journal of Applied Physiology
www.physiology.org/doi/full/1...
9) Grass-finished Meat
Animals that are fed green grass also store more vitamin A in their livers, which is why grass-finished beef is higher in beta carotene - the precursor to vitamin A
Vitamin A is useful because it supports protein synthesis - Vitamin A levels decrease as protein synthesis increases
www.ncbi.nlm.nih.gov/pubmed/6...
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.
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
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
Summary - (salt, glucose, fructose, lean protein, omega 3 and maybe caffeine post workout + mct oil before bed) 2min. vid would suffice. UA-cam! Stop trying to keep us online all Day!
Would whey protien isolate be lean protien?
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 .
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 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 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.
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.
This channel is something, I've been looking for since I'm on a keto.
Thank you for the great video Thomas. I love how you always make such complicated topics so easy to understand. It really conveys how well versed you are in this topic.
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?
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.
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
This video is brilliant!!! Thank you so much for a thorough explanation
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?
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.
This is some solid info, presented very well! thank you for amazing content
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 .
The best video explaining how to fuel your workouts with fasting. Thanks, Thomas!
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
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.
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! ❤
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.
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 how detailed this all is, but it goes way over my head.
Thank you for this video. Very good information, and the science behind it backs it up. I regularly look up the links to the names of the journals you link. Keep the up the awesome work. I’m learning quite a lot.
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 feel stronger when I work out fasted!!
Dude I love how value packed your videos are
Always quality info!!! Thanks Thomas 💯👏🏻
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.
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~~
this was an awesome breakdown. thank you
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!
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😮
🎯 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
Relevant information always. .precious to value. .seen long ago. .now again as we hit plateau. .thank you dear Thomas delaur
I love the info bro, thank you so much. I'm definitely going to utilise this newly acquired knowledge.
Im on a weight loss journey, your videos and your knowledge have being amazing, i learn a lot, Thanks!
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?
Really valuable information! I was looking on how to adjust my eating window in that way!! Thanks
FINALLLY! ...the video I have been looking for. Thank you!
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.
Been waiting my whole life for this video!
I hope it helped!
Thanks bro much love for the info my guy keep it up
This is an exceptional video - thank you
Great video, Tom. Been if'ing for a year now and this helps. These are the finer points of fasting.
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
Amazing, thank you for sharing
Thanks again Thomas!!
Hey Thomas, thanks for the informative video - I was wondering about an example of meals for the eating window. Most of times in various videos there is only mention of the meal to break the fast, but what about after that meal - and how long to the next meal? Cheers
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😢
Game changing! Thanks!
No surprise... this is the most informative video I've seen around this topic. I can't believe this information is free. Thanks Thomas for all the great work that you do 🙏
This man has the body to go along with the extensive knowledge he has stored in his head, I trust him.
Been waiting for this
It’s here!
Thanks Thomas!
I love the detailed explanations
Wow!!!! Great TOPIC to look forward too!!!!
Enjoy
Is collagen powder also a great way to break the fast to trigger high MTor levels?
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
Gold video! Thank you!
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.
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.
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!
nutrition wise, you're the best, Thomas
Been following workout science since the 80s you teaching me stuff I've never heard of before thank you interesting stuff.
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.
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!!
great work!
I just followed this protocol and did my workout 19.5hrs fasted and it was my worst workout yet. I felt so weak and couldn't lift my usual volume of weights. Is that normal?
And this is why weight training fasted is a bad idea. You’ll be better off just taking a fast absorbing protein shake no carbs..yet. And then after workout eat your first balanced slow digesting meal
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
Awesome, very informative and well explained. Thanks
Thanks Thomas great stuff just what I wanted to hear
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
To replenish glycogen stores - A good carbohydrate food for your post workout meal requires, 3 things, low in fructose, high insulin index, high in glucose. Best food carbs - Apricots, kiwi’s, pineapple, white rice with maple syrup, rice cakes with jam.
Just my opinion from 20 yrs of training.
Just what I was looking for thanks brother. 💪🏿👁💪🏿
Thanks Thomas great stuff
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
Could we get more examples of the what would be a good choice for the glucose and fructose combination?
Great information
Thanks for the detailed explanation. I like to know the why and how of things, not just follow.
I love my morning workouts and fasting until evening..
How many days in a week you fast and workout? I do OMAD & weights on weekdays, 2 meals on weekends Appreciate your reply. Tks
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...🤓😊🤪
Great info!
GR8 VIDEO THANKZZ FOR SHARING!!!!! AMAZING INFO!!!!!
I have a question:
I eat between 2pm - 10pm. I do my workout between 6:00 - 8:00am. First meal after workout at 2pm. I am 1 month on keto now.
Is my schedule healthy? How could I make it healthier?
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?
Good info!
Thanks for the video and explaining the science behind, a lot of people would tell that you're burning muscles by working out fasted, but it's also my preferred way and I've seen decent results in a course of just a year.
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)
9:05 random guy wakes up and walks out of trailer.....how is this relevant lol
must be a female recording
Looking lost and shit
ROFLMAO I agree. I can't stop laughing now.
going to the toilet
He just had post workout breakfast in his trailer.
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