BEST Plan to Build MUSCLE with Intermittent Fasting - Complete Guide
Вставка
- Опубліковано 15 тра 2024
- Click Here to Subscribe: Bit.ly/ThomasVid
Get Grass-Finished Meat Delivered to Your Doorstep with Butcher Box: butcherbox.pxf.io/c/1434763/1...
Get my Free Newsletter and Downloadable Cheatsheets (eating out, travel, etc): www.thomasdelauer.com/life-op...
Follow More of My Daily Life on Instagram: / thomasdelauer
BEST Plan to Build MUSCLE with Intermittent Fasting - Complete Guide - Thomas DeLauer
In this video, I'm going to provide you with absolutely everything you need in order to craft the ultimate muscle building intermittent fasting plan! We're going to cover all sorts of stuff, ranging from the timing of your meals, the timing of your workouts, how you should break your fast, what supplements you should you take, and to how you should structure your workouts! The research shows, that when utilized properly, intermittent fasting can be an insanely powerful tool to build muscle. Let's dive in and I'll see you in the comments!
For more on Muscle Growth:
How to Maximize Muscle Growth | Best Rep Range for Building Muscle:
• How to Maximize Muscle...
How Protein Builds Muscle | No Broscience: • Muscle Growth | How Pr...
Dieting vs. Muscle Loss | 4 Ways to Keep Muscle on a Diet: • Dieting vs. Muscle Los...
4 Common Workout Mistakes:
• Muscle Building | 4 Co...
Best Post-Workout Meals | Morning vs. Night: • Best Post-Workout Meal...
You DON’T Need Carbs to Build Muscle!: • You DON’T Need Carbs t...
How to Bulk and Gain Weight (Muscle) on Keto: • How to Bulk and Gain W...
Fasting Guides
How to do Intermittent Fasting: Complete Guide: • How to do Intermittent...
Complete Women's Guide to Intermittent Fasting: • Complete Women's Guide...
Beginners Guide to Prolonged Fasting | 24-72 Hour Fasting Instructions:
• Beginners Guide to Pro...
Fasting Guidelines: What You CAN and CANNOT Drink: • Fasting Guidelines: Wh...
Intermittent Fasting over Age 40 : The Complete Guide: • Intermittent Fasting o...
Keto Guides
How to do a Keto Diet: The Complete Guide: • Video
Keto Over Age 50 - Instructional Guide: • Keto Over Age 50 - Ins...
Full Beginner Keto Meal Plan: Exactly What to Eat: • Full Beginner Keto Mea...
References
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pubmed/1...
www.eurekalert.org/pub_releas...
diabetes.diabetesjournals.org/...
link.springer.com/article/10....
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pubmed/6...
www.eurekalert.org/pub_releas...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/9...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
You've changed my LIFE. BEST SHAPE OF MY LIFE. 130 lbs loss
Woah! That's amazing! Great work...💪
Good on you congrats👏
Congrats! Along with IF what did you do with your meals? Did you co didn’t carbs or did keto with IF? Thanks
well. followed your advice, in 6 weeks, lost 12lb and went from 29% body fat to 23.2% Also built muscle and starting to see major changes. I am 63 :)
Awesome! What's your bodyfat right now?
@@SchuyFit 22% but measured after a workout 18, so i am going with the 22
@@kevk57 How do you test your body fat?
@@enricopallazzo3244 I got the tanita scales that measure body compostion, and took results I got from them and redid on a machine in the DRs, virtually identical, so Its a pretty good indicator. 19% now
@@kevk57 Thanks! I’ll check em out.
Thomas, 2018-2019 was the best shape I have ever been in and it’s due to just watching all of your videos. Here I am 2022, back at it again, 220, 18% body fat and working to 200. Low carb, intermittent fasting, and increasing my insulin sensitivity. You’re the man Thomas.
Love this video! It's my favorite one from you so far! It's incredibly detailed, clear, and helpful. I intend to watch it in the future and share it with others. Thanks for keeping it focused on the ancestral low carb/ IF community. Muscle, mitochondrial density, metabolics flexibility is so important for our overall health...and like Gabrielle Lyon says most of us are not so much overweight but under muscle. Thanks so much for giving us such detailed weekly guide. Now it's a little easier for me to figure out how to combine all of this (IF, carbio, low carb, muscle training) with cold exposure, breath work, and pulsing in high protein to energy ratio days each week.
He is so right, I started doing this 3 years a go, and is real when you see muscle so much faster with not a lot of effort! I have been doing OMAD twice a week and the rest of the days not dinner and this is the best way to live our lives and our bodies health and we have Thomas to always teach us great things!
Thank you so much for what you do. I have reached my goal after a year and seven months on clean Keto and intermittent fasting then three months after reaching my goal I took a break but not going overboard and just ate what I wanted. I realized that the things I thought I missed just were not the same with satisfaction. Now it’s two months later and I have gone back to my Keto way of life with intermittent fasting but looking to gaining muscle while working out during these times we are experiencing in America at the moment. I am a subscriber and noticed the topic was right up my alley; just perfect timing. I’m also a subscriber to Butcher box so this is just two for two on timing. Your guide for adding muscle while on Keto and intermittent fasting was very clear and on point in my opinion. I will take this plan and put into action. Thank you so much for what you do.
I love and follow all the videos. This has had a huge effect on my health. I’d love to have a complete weekly time line to follow !! Like seriously. 3/4 times 18/6 fasted days and all the lifting and cardio windows according to what this video says we should do!
this video has explained all my questions ive been having to get started on this fat loss journey yet building enough muscle without sacrificing muscle loss as well. Thank you so much Thomas! this video is THE BEST OF 2020
This is exactly the video i wanted to see, thought of it this morning. Thank you for your continued dedication to the health and wellness of the world.
This video is so timely, doing keto, but actively trying to build muscle too. I just re-started watching your videos, so much more relatable and just down to earth while still informative. Thanks! Subscribing this time
I just want to say thank you, because your videos have completely changed my life. Right now I'm in the best shape I've ever been and my health has improved a lot.
Keep doing what you do!
I am so happy I found this channel, finally someone who doesn’t look like a muscle cloud and actually references different studies and sciences into training
This occurred to me a few days ago, and this morning this video appears! I was really wrestling with not being able to change my training time from 6 am, and I’ve been so tired breaking at three pm. Thanks Thomas!
I would just like to say that I've been watching your videos for almost 2 years now, and the quality of information that you still put into each video is incredible. This video in particular helped me more than you can imagine, even with have watching 100+ of your other videos... Thank you for helping me on my weight loss / muscle building journey. (Went from 164 lbs @ 5'6 --> 145 lbs @ 5'8) Not only is the weight difference from fat, but lots of muscle mass has also been gained. Thanks again and keep making these great informative videos.
This should be one of the most complete and educative videos in all your series... congrats!!! Following your advices already!!!
Already doing morning workout followed by protein focused breakfast.
OMAD for life!
I've watched this video 3 times and always clear my doubts... Love it!
So comprehensive! Thanks again, you've changed my health over the past year.
Literally the best video I've seen on UA-cam for years. Science-backed, entertaining and (!) free. Already switched my fasting window so that it ends with my morning workout. Thank you, Thomas!
Ive been doing this accidentally for a few months and was surprised at how fast my shoulders were growing. Now i understand why! Thanks!
Amazing video thomas ! This video is perfectly what i wanted you answered most of my questions with one video . A big salute to you for trying to change our lives , please keep doing more videos we love your content and you are a fountain of knowledge
This was one that I needed and covered many topics I have been thinking about. Thanks Thomas.
OK, this video is extremely helpful! I'm on keto for about half a year and do IF as well for about two months. I want to build muscle within the next time and take all the tipps in this video to heart. I have a troublesome bodytype and still pretty low metabolism, but I have a lot of trust in Thomas Delauer with him being my favorite source when it comes to fitness/IF/keto information.
So yeah; I'm just writing this comment here down so some day in the future I can hopefully come back after achieving my goals and have a little smile on my face with the thought of my beginning past...😏 Thank you so much Thomas!
TDL! This video is very informative & clears my mind to my opposing question as to the difference on working-out at the end of the fast versus mid-fasting. Learned that Cardio for mid fast, while Heavy Lifting at the end of the fast. Learned how to use fructose combined with glucose then carbo + protein...etc etc. Thanks man. Really appreciate it.
For me personally, This is by far the most understandable and usable video to date. It’s practical, laid out methodically, and instantly applicable to my fasting and training lifestyle. Pure gold!
Erin... Exactly!
BUT...He wasn't clear enough on how one should time the cardio and break-fast meal on NON workout days.
@@ABAdams I believe you have one rule for MAX Gainz and cardio/Aerobic ...... DO NOT WORK Cardio/Aerobic in a fasted state!! if you are alternate day fasting... simply eat something and THEN go do cardio.
@@jamesrandal5442 so....some EAA's, a few carbs, coffee and water?
@@jamesrandal5442 but then; he said; don't eat right after the cardio; wait a bit.
If I have 20g EAA+ 20 g carbs at 7 am.
Then; do 30 minutes cardio 7:30 - 8
Full 'Breakfast' at 8:30?
See? That's what I mean by CLARIFY please 🙄
WHAT AN AWESOME VIDEO, please turn this into a SERIES!!! 👍🏻🙌🏻🙌🏻🙌🏻
Probably the best video I’ve seen on intermittent fasting and a solid plan on how to handle it if you’re getting in the gym taking supplements etc. like I am and I’m sure many of the people watching us are. But hats off to THOMAS this video is pretty dope.
Damn Thomas, you made me pull out my calendar/meal planner with this video. Great information😊 excited to pursue new goals 💃
Thank you Thomas for this wonderful, informative video. I like your calm demeanor, sitting and clearly explaining the best approaches to take. I appreciate the time and effort you take to prepare your videos for us. I feel like I absorbed the info better this time, as you slowed down a bit in your explanations. :)
A. 2:20 Fasting increase insulin-sensitivity just like exercise does => Eating after exercise, or eating after a fast, result in more nutrient absorption and protein synthesis => Train in a fasted state, and eat after training!
B. My add on: Fasting increase GH
C. 3:30 Training in a fasted state => TWO TIMES the level of P70S6K (an indicator of muscle protein synthesis)!!
D. 5:30 Train close to the end of your fast. But only fast 3-4 days a week!
E. 6:30 break your fast with LEAN protein, and a little carb
F. 10:00 Having Omega3 with your protein increase protein synthesis by 50%!!
G. 13:00 Have caffeine before workout [my comment: But not every time, as one does develop a tolerance and it looses the effect]
H. 14:10 caffeine with the post workout-meal => 66% higher glycogen buildup in the muscles
I. 15:35 Do cardio: Cardio increase mitrocondrial density (with at least 40%)!!! But don’t do cardio and the end of your fast! [my comment: I believe Thomas has earlier recommended doing cardio at the deepest state of ones fast]
J. Only green tea and little magnesium while fasting
Cardio increase mitrocondrial density:
QUESTIONS
1. Does cardio only increase the mitochondrial density in the muscle that is cardio-exercised? (e.g. the legs while running)
2. Does mitochondrial density only increase the stamina in the muscle that holds the increased mitochondrial density? (Or does increased mitochondrial density in say the legs, increase the stamina of the upper body, say biceps?)
@wael sahoury after 10 months still no response 😢
Thank you so much for providing this in depth life changing information all for free 🙏🏼
This guy explains things just perfectly, takes his time to explain everything so simple, great video bro.
I would totally buy a PDF for a book with you and different diet plans, workouts,timing, suppliments and your own philosophy. Just throwing that out there....
Thank you, yes meal plan would be a nice follow up for this clip 🙏🏼
One stop shop in knowing all you need to know about building muscle pre and post fasting. Thank you very much Thomas 😊
Thomas. All I can say is, dude.... I wish I could give you a Bro Hug. Your advice and shared information and knowledge has increased the state of my health exponentially at the ripe "older" age of 54. Just a very sincere thanks from me, to you. God bless you and your family for all you do to help improve people's health all over the world.
GOBBLESS
Started intermittent fasting last week and was nervous going into a heavy upper body workout. I can say ive never had a better pump in my life. Felt so strong and focused, my muslces was solid and I felt unreal. Thankyou so much for enlightening me with this process:)
Guys think about this...when you have stuff in your stomach your body diverts Blood to the stomach to digest that stuff...if stomach is empty more blood is available for muscles@!!
One problem i have is with my cardio sessions being mid/early fast, im not hungry afterwards. Should I consume protein anyway and break the fast early? I know thomas reccomends protein intake immediately after every workout but I feel like I should carry on fasting and drink a coffee instead. Any advice?
@@Owen-wi3jy in this video Thomas said that it's better to do your cardio in the middle of your fasting, so I guess you're doing it's right and that's ok not to eat immediately after cardio)
I tend to feel extremely weak when working out at the end of my fast. How can I overcome this?
@@user-iv9lr7uu3c How long are your fast that you feel weak during working out? Doing lifting during ADF shouldn’t be too bad. Like the video says, lift just before you break the fast. It could just be psychological especially if for years you were taught to do pre and post work out meals. Do ADF for a couple weeks and see if you still feel weak lifting while fasted. Today was my fast day and broke my personal record on pull ups.
Yes, simple meal plan please🙏💙
Very well done, Thomas - Your knowledge is incredible but what is even ore incredible is the way you put it so I can understand it.
I can do this! Just need to quit my job, hire a chef, live in a gym and have someone tell me in simple terms what I need to do exactly and the dream shall become a reality!
I do construction hit the gym and am my own chef this all is possible .. I'm not in ketosis I'm in more protein good fats and little carbs once a day and veggies . DR. TED NAIMAN P.E DIET THATS WHAT BASICALLY THOMAS DELAUER IS ON OR ALWAYS KINDA BEEN ON
Even when Thomas was carnivore he's was skeptical about adding too much fat because that's extra energy to a point .
Its simple, just quit being stupid.
@@roccomutafuca119 not stupid mors like being lazy
@@roccomutafuca119 Why do people always have to put down people. How stupid is that. Do you feel like more of a man? Or you must have low self-esteem!!! GROW UP .
Thank you for making it so clear cut. I’ve been struggling to figure out the timing of all these things, I hope it helps me finally break through my skinny fat phase! I’m excited to begin implementing your suggestions! ☺️
You still skinny fat my boy?
Hell yes!!!! 🙌🏽👊 thanks Thomas!!!
I have been doing so many things that would be not good practice. Not alternating my lifting and cardio. Pre-workout before I reached 16 hour fast. Estimating proper amount of calories when alternating fasting. I feel like he has shown us not only how to put the pieces of the puzzle in the right order but why we do certain things and how to test measure and adjust. Thank you Thomas!
Thomas just found this vid in searching your channel. Can’t thank you enough for breaking this subject down for us gym-rats who are newbies to IF
Thomas thank you and the "timing" is perfect. I have been dedicated keto for a body transformation and seen tremendous results under your guidance. I am now looking to build muscle to complete the transaction.
You suggested that you may be able to provide a meal plan to support this video.
I am very much hoping that you are able to do so sooner rather than later.
As always, look forward to the next video and can't wait for the meal plan!
Keep up the great work.
I started too hahaha how much calorie do you eaat
SNAP! Same here. Lost the weight I needed to and now building muscle. A more specific meal plan for muscle building on Keto + IF (or at least some ideas) would be much appreciated.
@@MELEK.1111 I use the Carb Manager app that calculates your calourie intake based on a several variables. It has worked well for me and the free version is sufficient for this purpose. Other apps like MyFitnessPal and numerous keto apps do the same. You have to calculate your calourie intake based on your own situation: age, activity, goal weight, etc.
I really appreciate your content and the timing of this video!
I just started going to the gym for building muscle after 13 months of keto, but sedentary with no exercise at all. I've been trying to piece together information from various videos, but now there's this video.
I feel all your videos are good, because I always learn something. But this is one of your best.
Thomas, awesome videos, have been following for a while. Trying to get the Int Fasting down for what works for me ... over 40. THANK YOU for the info and the way you present it. Keep up the great work!
Thanks again for the great content Thomas. I'm curious about the timing of protein absorption vs the insulin spike. Might it be better to eat the protein first and then wait until whenever the optimal availability might be before initiating the insulin spike? Thanks
I need to watch this 10 times to really get it🤔
Your reasoning is slow.
Yeah. He talks really fast, that trips me up
@@ALJorgeHenrique your writing abilities are uneducated
@@ButterflyVan My sincere apologizes, my intention was not to offend you.
@@ALJorgeHenrique ok thank you
Best info ever!!!! Gives me hope, since I still can do cardio in the morning, when fast
So thankful for the info!!! Hope you & fam doing ok thanks again 🙏🏽🥑💪🏽
Thomas, I have been following you for quite some time now. Honestly, one of your best videos - easy to understand and so much information. Thanks a lot for help us improve
🎯 Key Takeaways for quick navigation:
00:00 🏋️ *Insulin plays a crucial role in muscle building within intermittent fasting, making timing and meal composition significant factors for maximizing muscle growth.*
01:38 💪 *Fasting and post-workout meals greatly impact insulin sensitivity, allowing nutrients like protein and carbohydrates to be directed towards muscle building rather than fat storage.*
02:46 📚 *Studies indicate that working out in a fasted state significantly boosts protein synthesis, leading to more effective muscle building.*
04:37 ⏰ *Adjusting intermittent fasting windows to prioritize post-workout meals can optimize muscle-building potential, suggesting fasting morning to morning for enhanced insulin sensitivity.*
06:53 🍽️ *Recommended post-workout meal includes lean protein and some carbohydrates, preferably around 15-20 grams of fructose combined with 25-40 grams of regular carbohydrates for an insulin spike.*
09:37 🥩 *Lean red meat, particularly grass-fed, might aid muscle protein synthesis due to its Omega-3 content and potential link to increased muscle protein synthesis.*
13:19 ☕ *Caffeine pre-workout and post-workout can enhance fat burning and glycogen uptake into muscles, respectively, potentially aiding in muscle building while staying lean.*
15:51 🏃♂️ *Cardio exercises are beneficial for improving mitochondrial density, enhancing overall energy production and potentially aiding in building muscle strength and stamina.*
18:45 📊 *In intermittent fasting, being in a caloric surplus should be measured hourly during the eating window rather than on a daily basis, ensuring sufficient nutrient intake for muscle building.*
21:13 💊 *While fasting, limit supplements to magnesium and green tea; save protein powders and other supplements for post-workout periods to avoid breaking the fast and optimize muscle protein synthesis.*
Made with HARPA AI
Thank you!! Love your channel, but piecing together info for those who aren't interested necessarily in fat and weight loss was tough. This is the gold standard for muscle growth and IF. Now, I'm going over to check out the Over-40 how to guide. Also, if you wrote a book for 45+ trying to maintain lean weight, I'd buy it!! Cheers!
Exactly what I was looking for. Thanks for sharing your knowledge. You just got another subscriber.
Wow my favorite video ever! The calories per hour part is great. One question... alot of your vids u talk about cardio after weights, so ur saying that is not ideal for building muscle correct? More videos like this one plz!
I'm impressed. Thomas is really cranking out useful content.
Yes he is!
💪
I don't know how he does this, all the fab content. What an amazing guy!
He’s been doing this, wat u mean
@@HeyItsMike985 he gives good content no doubt. But, this video and some of the recent ones have been amazing.
The is the mother of all videos here. I’m saving it to watch again and again, although it is very easy to understand. Thank you for this video!
So as I understand it, on a heavy lifting day, a good post workout meal could be a protein shake with some carbs (maybe oats) Omega 3's, and a dose of coffee.
Every newbie should discover your chanel.
That is a really really good video. By far the best one and so easy to understant. Good work
Great information. This did answer a couple questions I had. Thanks ,Thomas.
Alternate Day Fasting! Can you talk about calories on ADF? Thank you!
totally lost me on the calories, any help would be appreciated, maybe a follow-up video a bit more in-depth?
@Benghali In Platforms So basically what happens after your first meal? Do you NEED to eat for the rest of the hours (on eating window)? What if my first meal is pretty big and i feel full and want to start fasting early? So many questions
@@StarOfStar Make it simple and don't overthink it. Don't worry about calories on fasting day. You can eat more, even surplus calories on your non fasting day. :)
Just found your channel.. Wow, you are well versed in nutrition. Thank you so much for doing this. 🙏
Wow so well said!! Love all your videos, you're a wealth of knowledge and have the best topics!
18 secs in, and I have already started trusting Thomas.
Thomas is knowledgeable but know he's a juicer. His image sells and substantiates his content. If he was natural with 5 to 10% more bodyfat he wouldn't seem or feel as knowledgeable. It just how the business works. He's still a nice knowledgeable guy.
How is he not natural? He fasts, and does keto, low fat percentage is a given with that, specially if you do heavy lifting on top of it.
Please do a video that breaks down the differences of waiting 30min, 60min, 90min, and longer when breaking a fast.
really good idea he should do that
Wonderful news. Best information ever!!! Love it and will implement it.
Brilliant & very informative video. I would rank this as one of your best videos. Thank you very much.
It's all fantastic. I just want to ask if sardines are good though. You didn't mention fish at all, maybe cos butcher box is sponsor?
How do you keep autophagy and mTOR separate when you're alternating fasting days
Wow, this video is just what I needed, thanks Thomas. Great work!
that was very informative Thomas, thank you
What a great video. I would recommend that you get with some developers and create a certified keto coach class.. etc. and let people take it and become certified in it. #ForwardThinking
Yes, please
Sulinn Aipa 🌹
WOWOWW AMAZING CONTENT. HOPE TO START APPLYING YOUR KNOWLEDGE INTO MY LIFESTYLE 🙏🏻🤗🙏🏻 THANKS SO MUCH THOMAS!!!!
Dear Thomas and Friends....Have been following the Fasting Muscle building protocol since this Video dropped On March 1, 2020 and ....WOW... the numbers are going up along with volume and my forearms are seriously making me happy... It is great to know WHEN to eat and What to eat right after a Fasted W/O!!!... May 22 will be 35 fasted full body W/O's at 3 W/O's per week.
Thanks so much for the info, just finishing 25hr fast for the first time. About to hit the gym then get a healthy meal!
Definitely saw a video of you saying you have up to 24 hours to eat after a work out with out any change to protein synthesis and that eating directly after a work out was no different than eating hours later
he probably learned otherwise
From what I gathered, I believe he meant in a regular protein and carb diet meal, the old methods on anabolic windows. He said in that same video, what they were trying to say was that after a workout you are insulin sensitive. As well as after a fast. This entire video is saying that combining both fast and working out, will cause for better protein synthesis while not being kicked out of ketosis for long
16:00 thank you I needed that😭😂
Just great! Thank you for such great information..so eager to always learn!
Ok, this is as close to perfect as it gets. Thanks!!!
Thank you. I am a trainer and competitor that has decided to give IF a go for both myself and clients. However, I was very conflicted on the muscle building phase during the IF process. This video right here truly helped. Although, I will probably need to run through it again to ensure I understood all content provided. Again, thanks!
hi could u give me a feedback since u experimented with it? i feel like i gain more muscle when i have more meals per day (the traditional way). i tried IF for a month and didnt notice any gain. rather my arms became slightly smaller
@@xubchillin1616you probably lifted light weights or medium. Lift heavy and I mean lifting heavy to where you can’t lift more than 5 reps even if you tried to cheat. Do that for at least 5 sets per muscle and then do a couple heavy supersets afterwards.
@@bebejoon3664 you're right. i lftt mid wieghts. like 16 kg for curls. but i start with freehand like push up, chin ups and my arms are already tired when i'm cheat curling at the end
ua-cam.com/video/si6pg4GpfXA/v-deo.html here's short vid of what i lift. skip to like 30 sec. ive had tennis elbow before so i'm kinda worried about lifting heavier
This one smashed it for me!! Literally had my notebook taking notes! Feel like I have a plan now. So many questions answered. Thank you
Can you please share your notes?
Thanks Thomas! Have been looking for this. I can't believe I did not watch this earlier. My own mistake.
Thomas, an update video on this topic will be fantastic. Especially with the new studies.
Awesome, I've been waiting for that one!
Thanks Thomas
Thanks for making this video. Some very interesting finds from your experiment. What I have always found hard to do is time when to break my fast. I typically do a 16x8 fast (Noon to 8pm) everyday and some days a little bit longer. I usually work out at 5am (Crossfit/HIIT type of workout) and consume nothing until Noon. Should I consume a protein shake afterwards and adjust my fasting window to gain the most results?
I’m wondering the same because I have basically the same schedule except I workout around 7am
Loved it! Well done. 👍 I've literally done everything that you say in this video and it's all true. 🎉Super 🎉
great content thomas, don't know how i missed it!!!
A schedule is hard to track in this video but I tried to put something together. It's 3 days a week heavy lifting
Monday
-Black coffee
-Morning Exercise, leg day
-Breaking the fast - Meal 1
-Meal 2
-Meal 3
Tuesday
-Intermittent fast - 8 hour window
-Meal 1
-Meal 2
-Afternoon or Evening cardio (NOT before eating)
Wednesday
-Black coffee
-Morning Exercise, Push exercises
-Breaking the fast - Meal 1
-Meal 2
-Meal 3
Thursday
-Intermittent fast - 8 hour window
-Meal 1
-Meal 2
-Afternoon or Evening cardio (NOT before eating)
Friday
-Black coffee
-Morning Exercise, Pull exercises
-Breaking the fast - Meal 1
-Meal 2
-Meal 3
Saturday
-Intermittent fast - 8 hour window
-Meal 1
-Meal 2
-Afternoon or Evening cardio (NOT before eating)
Sunday
-Intermittent fast - 8 hour window
-Meal 1
-Meal 2
-Afternoon or Evening cardio (NOT before eating)
As I understand when I work out chest,back and legs I eat after my workout right or reverse?
Thomas, I'm a huge fan and follower. I have a question though that I can't stop thinking about for the last 2 years of following you... So to be frank, are you on gear? Because dude, your biceps are absolutely redonculusly huge!
@Mircea I'm alright on that. I have a job, a stay at home wife, a 1 year old and decently sized biceps that I am more than happy with. Thank you though for the advice.
Great info... I was sent links by a Facebook friend... Took many notes and can't wait to get into this... Liked subscribed.. cheers
Great video. Currently alternating 18/6 with 17/7, 18/6 days and not having a couple of days off. Working out in the morning around 10am, stopping eating at 8pm or 9pm and breaking fast after 12pm next day. Doing great but cramming calories into the feed window is getting hard. Thinking a couple of days of calorie surplus is the way to go. Thanks.
You mentioned that fasting every day will not be beneficial for building muscle but the reason you gave was because you would spend too much time in a caloric deficit. What if you are making sure to consume enough calories during your eating window every day? Would this be as effective, or is there a deeper hormonal reason you recommend not fasting every day? I only ask because I'm a creature that loves routine and if I can eat at the same time every day in more or less the same patterns then my productivity in life improves overall. Please if anyone besides Tom has information on this I'm open to hearing it. Thanks!
interesting question because routines simplify life and frees up brain energy
Did you find an answer to your question?
@@Apolo044 not exactly but I actually learned to like doing it his way! It does feel like you get a better response from each fast when you mix up the lengths day to day, I found simple ways of working this into alternating routines
@@bradmartin3332 I was thinking of not doing the IF on weekends, and on the rest of the week keep going with it to see if I can gain some weight.
Comment below this comment if you ever do get an answer to this - I too have the same question. I'd rather intermittent fast the whole time if possible.
How long is the eating window after a working out?
< 30 min,
@Scias , 15-20 minutes cooling down & rest. 10-15 mins bath. Then your meal
After losing my father over a year ago, and working in an office environment, surrounded by unhealthy food, I began eating whatever and drinking heavily. Just before this past Thanksgiving, I had ballooned back up to 245 lbs (at a height of 6'1"). Nearly two weeks ago, my wife and I began intermittment fasting, and moving more, in addition to cutting out alcohol. As of today, I'm down to 223 lbs, lost a notch on my belt, and will get down to a healthy and muscular 210 lbs. This is great info and it feels good to be good to your body.
I understand how difficult is to explain this. That's why I highly appreciate it.
Thanks... Thanks a lot
Hey Thomas, in a previous video you stated to never combine carbs and caffeine together. Should I be consuming caffeine any time after my post-workout meal or just keep it at that?
didnt he say in the video to have the caffeine with or prior to the post workout meal so that the cells can absorb the nutrients of the post workout meal faster? i am pretty sure he did