A month ago, i watched a bunch of these videos and I thought it was all exaggerated. Ive been in ketosis for about 2 weeks now, and I swear, *I have NEVER, im my life, felt better*.
221 days since starting Keto, I'm at 99.6lbs down. I'm still somewhat lost as to when, if any, to do carbs. This was really helpful for the biker that goes into anaerobic during his hard and fast bike rides. Hopefully what I ate today post-workout instead of pre won't see me out of ketosis too long, and I'll break that 100lb barrier of loss soon! Thanks for this info!
I love the targeted ketogenic diet approach. Currently doing it with one meal a day. Effortless single digit body fat while still improving strength and muscle.
As others here have mentioned, Thomas says 25g carbs (fructose) and 35-40g carbs (glucose) post workout to spike insulin within a short window, that you'll fall out of 'ketosis' for just a bit and then go back into it. Yes, contradicting this video. The other video is newer. So....I guess he has changed his mind/opinion/nutrition advice? I wish he would comment on these older videos with a update note in the description. Similar to software release update. LOL
" Post workout , dont have the carbs " This is the exact opposite of what you said in another video . You said p.w that we should have something high GI like a rice cake . To deliberately spike our Insulin so we can transport more protein into the cells to help rebuild and overt catabolism of muscle . Im confused? Also you said there is no such thing as an anabolic window , and that assimilation of food takes hours to overnight so what is the point of spiking isulin post workout ? Why would that meal differ from any other ? Love your videos , keep up the good work , this is not criticism btw .
Anabolic window is 24 hours, thats why we don t need to be scared " what if i don t have protein 1 hour after workout ? " it doesn t matter. Only how much in the next 24 hours - per total. If you don t have abdominal fat, then you can eat carbs after workout. Actually you don t need to do ketogenic diet at all. ( but for people that want 6 pack abs is best no carbs after, to burn more fat ). 1 or 2 oranges after works great for me.
im confused too. On one he says have a coffee post workout because it will encourage the liver to release glycogen to go to the muscles. In another he says the body will seek to protect the glycogen in our muscles. Shoukd we have a coffee and a protein drink a bit later? will that protein drink spike insulin and so knock us out of ketosis?
for what i understand one is for keto, one for normal diet: the insuline spike after workout is for quickly restore your body glucose storage and than eat low GI food in the rest of the day. basically is for optimization. instead in keto, dictated by the high insuline sensitivity, you'll be kicked out of ketosis very easily with afterwo carbs, so avoid them. correct me if i get it wrong but i also tried both on myself and they works great, now i'm in keto and feeling way better, the inflammation in gone, clear skin and lower bodyfat, btw i'm not aiming to loose weight.
I just wanted to thank you for all your helpful knowledge I've been doing keto for 2.5 months and I have my abs and I feel great I was injured in the army and was operated on my neck and back so working out was not happening but do to your help I lost the fat and I'm back to the gym and killing it my wife and kids are very proud of me thanks again brother!!!
This is the *DIRECT OPPOSITE* of what Thomas said in his other video where he literally says: work out fasted then use 50g HiGi Carbs + lean protein + fructose + sodium bc 'this post workput window is super important'.. honestly.. I've watched so many hours of this channel and I'm sick of hearing blatantly contradictory assertions, advice. It's really eroding my confidence in any advice I'm given on Keto/IF/Gains . #FRUSTRATED
I think it might be a case of new studies coming out and expanding the knowledge available on the subject. There is nothing wrong with changing opinions based on new information. This video is from 2017. The workout while fasted videos I've seen have been from 2018 onwards. If I'm wrong I'd be happy to be proven as such.
Exactly my point there is this contradictory opinion about carb loading , for instance in his previous videos its advised to have carbs post workout in the 2 bus logic .. now he mentioned have it before I am going nut or Mr. Thomas you better use a log to what u say in which videos its frustrating to be in ketosis in the 1st place secondly I am losing tones of muscle I was 85 kg 12% body fat now I am 77 kg 10% body fat dude I am not happy to be very strait
You give better, more concise & expertly crafted information for free on your UA-cam channel that it's even possible to find almost anywhere else. You do a great public service for a lot of people like myself. Thank you.
I just had my dexa done, last one was apr 28. Gained 4lbs since then on keto. -7lbs of fat, +9lbs of muscle, and some more water retention(possibly from creatine). So very much possible. .7g/lb protein, 30g net carbs, 25 to 30g fiber, rest is fat. I don't track fat, just eat until satisfied. Train hard and heavy and only HIIT cardio
Ollie Ewin hard to say when you don't track. Some days I am not hungry at all, other days I get almost ravenous. So I guess anywhere between 50 and 300g. 420 is the highest I ever measured. And on the fasting days none :)
I'm really glad I found this video. I've been experimenting with low carb/keto eating and resistance training. My strength numbers died so quickly I almost quit keto right off the bat. For me, gym performance is just as important as staying lean. This cyclical approach is something I almost fell into naturally. Thanks again Thomas, great info!
Will taking mct oil not boost performance to the same level as taking carbs pre workout on a keto state?? Or can we use creatine or beta alanine to boost performance on ketosis instead of carbs???
Good point , i hope someone can give a definitive answer . For me coffee is enough and i smash through a gruelling workout in ketosis . I dont crave carbs so i dont 'fuel up' with them .
Hi Thomas, allow me to respectfully desagree on losing strenght while on a Keto diet. I am on keto mode since 7 month ago and have improve my strength but mostly my endurance, my recovery is incredibly fast, I can run longer distances or execute full crossfit routine without hiting the wall. I am a Calisthenics and crossfit performer, 45 years hold. What I have noticed since these month of hard training under the diet is a loss of explosiveness, but not strength and endurance.
Lifting weights you lose 30% of your strength once the carbs are drained from your muscles. Ketosis only effects your liver carbohydrates so he suggested carbing up before doing resistance training or having a few high carb days when you feel depleted.
Thomas, REALLY enjoyed this video as it touched on integrating a ketogenic diet with work outs. Specifically, at 54, I'm wanting to maintain and even gain some muscle mass but also would like to reduce overall body fat at the same time. Any additional videos on this topic would be great. Love your videos! Keep up the great work!
While someone on keto may be weaker during anaerobic workouts, can they still get better/stronger in those workouts over time? For example, if I squat 200 on carbs, but only 150 on ketosis, can I slowly work my way back up to 200 WITHOUT adding back carbs?
Soooo after a pre workout black coffee what should you eat post workout for muscle gain in your keto fasted state ? Fat ? Protein? MCT oil ? What about spiking insulin with carbs & consuming protein ? ...??? I was waiting for the answer at the end of this video .
Hi I have a question. In a previous video you recommended working out while fasting. Mentioning that when you on a starving mood your body have more energy during workout. However, here you are suggesting the opposite! Can you please advise what would be the ideal approach; eating before working out or going to the starving mood?
Thomas, thanks for all the great videos! I’ve been searching and searching and can’t find anything regarding a post workout protein. I vaguely recall a video you made saying whey protein was bad for Keto. I’m only a few days into keto, I’m doing it to loose weight and build lean muscle. I also do intermittent fasting 20 x 4. With the fast lasting all day and through my workout should I have a protein shake after and if so what type? Can you please make a video for this subject if you haven’t already? Thanks again!
in ketosis you dont lose strength, actually you will increase your strength(experience) only you will lose performance if you dont eat ENOUGH FAT, and the lower your bodyfat is the more fat you have to eat to keep your hormone levels optimal, so if you eat about 50-100g of fat preworkout you will rock!!! and you can live on keto as long as you want you dont lose muscle on keto because keto has a protein sparring effect :)
but remember the lower your bodyfat is the more fat you have to eat because you dont have much bodyfat to use and in Thomas case i think he should eat more fat if he really experience performance loss in weightlifting :)
Exactly, i m doing keto for a month and i m professional hockey player, and i fell good when i lift, or sprinting... people saying you need litle carb load on keto before some explosive movements, but i found i dont need any... and in exercise like crossfit i can go for longer high intensity. I think if people believe you are weaker without carbs in heavylifting then you will feel weaker... its all about your brain, if you put in our mind you need carbs or for example eat before training or you wont have the same performance then it will hurt your performance :)
sorry, anaerobic exercises suck in keto, because with carbs, you get energy from the muscle that you train, as with ketones, it takes a lot of time to transfer ketones from liver to the muscles.
man, can I get your email? I would want to know more about your workout routine and diet... I hear a lot of people saying that keto sucks for those who want to lift heavy weights and your are the first guy that says the opposite.
Great video, as always, Thomas! I liked a comment just down here, he said: "I'd like to see what you eat in a day video, while in ketosis." Thumbs up for that! I'd like to see that too. What I also would like you to talk about in a video is resting pH in the muscles. The higher resting pH, the longer it takes for you to feel (and get stopped by) lactic acid. I get that lactic acid real quick, way too quick. I feel weak and I like it's holding me back for achieving the strength gains that I work so hard for that I never reach. Please make a video about that and how it affects your training and goals, and also what you can do about it.
Hi mate, I'm doing muay thai 3 days a week and I've found that when I train I have no endurance in the tank. Mind you, my diet is fairly aggressive ATM and I IF daily. I'd really like you to look at a fighters training style as it incorporates both cardio and anaerobic workouts with HIIT principles and see if you could educate people like myself who really need to have the extra gas in the tank to be able to do 20-30 rounds on off high intensity
Please make a video on proper supplementing during keto and or IF. I can’t seem to get it right and experience palpitations at night. Even when drinking ACV.
Thanks for posting this, I'm in my third week of keto and I feel great. I was wondering when I should take in some carbs because I am an anaerobic athlete.
Im running 2nd week on targeted approach and feel pretty good with it. Found that my trainins and rehearsals are not hard anymore. After a month or 2 I plan to switch to cyclical and observe the difference.
This is a great video. I constantly get people who claim to be an expert that tell me that Ketosis is not sustainable because your body "needs" carbs to work out. In fact I just got told that " Research has shown since the 1960s that carbohydrate is the muscles' preferred fuel during exercise and that fatigue coincides with glycogen depletion. And for anaerobic exercise, muscles only use carbohydrate because fat cannot be broken down anaerobically. Open up a physiology or biochemistry textbook and start reading." While I do agree with what he told me, your explanation on this video is proof that you can be in Ketosis and workout. I am not a body builder nor am I training for a marathon. Thank you again for your knowledge and sharing it with us. I look forward to your videos all the time.
Very helpful! I'm very interested in the muscle building aspects while in ketosis. I've been in ketosis while lifting heavy for 145 days. Lost lots of fat and still retaining strength. Meal timing and nutrient balance has been my biggest challenge since I lift end of day. Thanks for all the info!
This was great!!! I play Beachvolleybal at high level in my country. I'vr been fat-adapted for 3 months. I'm wondering how to proceed. Training now for the start of the season in april/may. Doing a lot of high weights, low reps. In 3 weeks, i'l go for more explosif power , and after those 4 weeks, we start with fast movements. How shall I proceed , keto/Carb wise?
Thanks Thomas! I love being in Ketosis. Been running on fat for just over 4 months. Tried to run a mock Air Force PT test, and the run was killin me. I think the pre workout carb strategy may be a winner for me. At least during that once a year PT test time:)
Can you make a video on the best approach to do a bulking phase with keto, where your goal is primarily to build muscle. Great content you have man, thank you.
I can run a half marathon (considered as low intensity endurance exercise) in fasted state. I am doing IF daily. Only having one meal (mainly dinner). However, I did notice the difference in performance of my next day running is affected by what I fed myself on that meal breaking the fast. I realized that having more healthy carbs does helps to give better performance on the next day run . So, my observation is even if it is low intensity exercise like slow jogging, somehow the body is smart enough to utilize the easily available glycogen stored in muscles first before burning the fat storage. Just sharing my own observation.
And you just debunked the nutrient timing myth, it doesn't matter when you eat what, you aren't using what you eat today, until tomorrow or the next day, these gym rats with protein powder in their locker are misinformed! I resistance train every morning and fast until 4pm, adequate salt and I'm off to the races!
Once you've been in strict ketosis for 6 months+, your body becomes ruthlessly good at utilizing carbohydrates. You don't need refeeds, you don't need anything, and you won't feel weak lifting weights.
Can you do a video specific to a full 24 hour cycle if somebody is working out in the morning, say wake up at 7, working out at 8 a.m.? I'm going crazy trying to figure out what to eat right after working out, as if it were breakfast. Then also what to eat for lunch, and what to eat for dinner. Then the cycle would begin the next morning.
Thomas, I do a lot of Crossfit & weight training. I’ve been doin keto & have been having great success. But I find I have trouble keeping my protein at 20%. I’m usually at 25%. Any tips on cleaning that up?
Hi great video. I’m at the beginning of my workout journey and was wondering if I should use keto. People say that you can build muscle on keto but it’s not the most optimum way. My question is, what percentage of your workout career have you used Keto? Ie Have you used the traditional ‘SAD’ diet to make most of your gains and are just now using keto to maintain? Many thanks
The one thing I would like to get information on,is the long term effects of ketosis on the body,over a period of 20 or 30 years,have there been any studies done on this?
I'd like to understand how the body restores its glycogen reserves while on a ketogenic diet. And when the body actually does start using body fat as fuel (with regard to glycogen). Thanks to you all helping me! :)
How Thomas, thanks for all the info. Have you explored vegan keto diet? I hesitate to consume animal products because of the uncertainty over quality of the food with industrial farming
Thankyou :) I'm confused now, I workout in the evening and I wanted to have a little carb for dinner(15 gram or so) because it helps with my sleep. Don't know what to do now
Can you also put up videos of your workout, that looks more interesting. let's take a short break from ketosis and more of your workouts. Thanks Thomas
Great video! I like to play around with my body to see what works. My 12 year old daughter and I, me now 47 gain fat easy. So we must watch out carbs. At the same time we seem to lose fat rapidly on keto we refeed about every 5-7 days. She has my body so at the gym she is a young powerhouse but well if we doesn't watch her carbs and sugar we get FAT! I love your videos and its our 2nd big round of keto and working Amazing again! Thanks Thomas! :)
Thank you Thomas for this video. I am struggling to gain weight. The ketogenic approach doesn't seem to help me regain my normal weight 145 lbs. I'm at 135 lbs now. I'm 67 and I train intensively about 8 hours per week spread over three days. 2 questions: a. What ratio shoud I use? Right now I have adopted the 5% net carb, 25% protein and 70 % fat. b. How much calories should I aim daily? My current plan is 2,700 calories, but I often can't reach this amount.
Can you please specify what types of carbs you are referring to in this video? Are vegetables included? Sweet potatoes? You mentioned eating fruit (fructose) before a workout and carbs (sweet potatoes) after a workout on another video. I'm a bit confused, so can you please describe a sample meal plan for a day? Thank you!
Great content Thomas! Quick question: what about nondenatured whey protein (e.g. - Antler Farms) post lift while on Keto? Whey does have an insulin effect, so how would someone incorporate whey while on Keto? Thanks in advance 😎
I dont understand, why no carbs in endurance training? I run 30-40 kilometers a week divided into 3-4 sessions (around 10km under 55mins). I also do some basic bodyweight exercises along with running like pull ups, push ups, dips and squats. I want to advance into calisthenics but also want to keep running.
Nice video! I suffer huge strength loss and have nausea after weight training on ketosis. I may need to have carbs more than once every 2 weeks to adjust. In addition, I'm curious how long it took for your transformation. You probably have one of the best natural physiques.
CKD and IF, with periods of paleo for "bulk up" if required may work. CKD may be the best from what I've read. Natural Hormonal Enhancement claims one stays in Ketosis with 4 then 3 day carb loads. All carbs consumed last meal or 2 with little fat, then back to normal eaten the next day. It seems like the best approach, what are your thoughts with ketosis being uninterrupted with the carb loads? Thanks
When I weight train, if I don’t eat carbs,I will cramp up terribly - targeted ketosis (pre workout) sounds great but what about after a workout? You don’t always plan a lifting session - but post workout I need a go to healthy carb.
I loved this! I am new. I am going to do Keto and the original P90X. I do not care too much to lift so much as to be strong and flexible and feel good. I heard some people say they feel lightheaded during the workouts and I do not hear about anything specific about energy drinks, etc. So if I just do the keto diet and workout just as hard as I can until I feel lightheaded, then would it be wrong to assume that my body will feel great but if I can accept the lower weight output then for the most part I am cool? Anything would help. Thanks!
hi Thom, in your last videos u say after workout is VERY important for buildin muscles to have glucose (u say 1 or 2 rice cake) with fructose (half an orange or 2 mandarini) and lean protein (most grass fed red meat) and in this video at the end u say exaclty the contrary...so what is the right infos between them? tnk u a lot, cheers
Bro.. in another video you mentioned to take carbs and no fats postworkout at night... I'm confused now... I'm strength training and trying to loose fat
I love that he doesn't have you go out and buy 16 different supplements. It's only few supplements, good whole foods, the right quantities of protein and complex carbs and healthy fats, along with Intermittent Fasting and exercise. Let the Ketosis begin! It's a very doable, sustainable way of life. Gramps just slipped into a 30 year old suit. Blood pressure 117/66. Heart rate 60 bpm. Blood Sugar level 88. Not bad for being almost 66 years young!
I am confused. I just watch two of your videos about feeding around a workout. One highlighted the benefits of having protein, cards, salt and caffeine post work out. This video you said not to have carbs post workout. What am I not understanding?
Hello Tom. Greetings from São Paulo, Brazil. I need to know more about kenosis. I'm organic. This is all new to me. Please help me to understand. How about Fermented foods, and water and milk Kefir, I don't hear you talking about them. Please let me know what is their relationships to ketosis. Please, answer me.
Dilemma.. I like work work out in the mornin. I skip breakfast and fast til evening... what should I eat post work out in the mornin and not break ketosis
Hi TDL, No post workout carbs? Thats a lifetime of post workout advice contradicted. Can we have another video going deeper into the arguements for/against postworkout carbs? Thanks
Great video Thomas , the one thing i was confused about , post/pre carb intake . what is the pre work-out window?? how many carbs are we talking here?? Someone please reply . i do HIIIT (Martial arts). SOMEBODY , ANY BODY PLEASE...
Hi. I'm going on a 15 miles high elevation hike. Am I OK to eat Quest power bars? It should be 4-8G Net Carb (23G Carbs ; 17G Fiber). Also, on days I rock climb I eat the bar mid climbed. Should I eat it before I start climbing? I usually climb/belay for 3 hours. I appreciate your response.
Great content as usual Thomas...my question is Do you think refeeds are necessary? If so, how often? I've heard they are esp for women because it causes some hormonal issues. I've read several things...really not sure what to believe. Your input would be greatly appreciated thank you.
This video came right on time. Re-entering ketosis and starting a new workout routine next week, I was thinking about consume carbs post workout but not now. Also, I am planning to do 1 meal a day (I'm on full fasting right now) do you advise eating after the workout? Before? Or doesn't matter? Thanks
Question. Will glucose alone only restore muscle glycogen without impacting ketosis? I heard only liver glycogen levels can kick you out of ketosis caused by fructose. I want to be able to maintain a state of keto but promote glycogen stores in the muscles.
A lot of comments and reply's. Wanted to find out about carbs on the re-feed day. When doing a re-feed day with carbs, what kind of carbs, complex or simple, or mixture of both? (wanted to know what kind of carbs are best and which one's to avoid). Also, when doing a re-feed day, is it mostly carbs and lower the fat or make that day "fat-free"? Thanks
I am a bit confused. In this video, you said that carbs were not helpful after a workout. In another video, you suggested eating a rice cake right after the workout to get the insulin spike. What is the nuance? Can you explain?
A month ago, i watched a bunch of these videos and I thought it was all exaggerated. Ive been in ketosis for about 2 weeks now, and I swear, *I have NEVER, im my life, felt better*.
Hahah no shit.
Same here, feel like my body is functioning properly for the first time in my life. Unlimited Energy
Me toooo
I've lost 40 lbs in 3 months. Combined with push ups and crunches and I almost have abs now. Never had those before. They're nice.
Good to hear, I'm 2 days in. Have low energy 😥
221 days since starting Keto, I'm at 99.6lbs down. I'm still somewhat lost as to when, if any, to do carbs. This was really helpful for the biker that goes into anaerobic during his hard and fast bike rides. Hopefully what I ate today post-workout instead of pre won't see me out of ketosis too long, and I'll break that 100lb barrier of loss soon!
Thanks for this info!
I love the targeted ketogenic diet approach. Currently doing it with one meal a day. Effortless single digit body fat while still improving strength and muscle.
whats the best way to deplete glycogen after cheat meal on keto does 2 day fasting help allot btw love ur channel
@@moronaldo7547 i like doing a carb depletion workout look it up. Along with fasting for 16hrs and eating 90% for that 1 day.
How many carbs do you use
What foods do you eat?
As others here have mentioned, Thomas says 25g carbs (fructose) and 35-40g carbs (glucose) post workout to spike insulin within a short window, that you'll fall out of 'ketosis' for just a bit and then go back into it. Yes, contradicting this video. The other video is newer. So....I guess he has changed his mind/opinion/nutrition advice? I wish he would comment on these older videos with a update note in the description. Similar to software release update. LOL
" Post workout , dont have the carbs "
This is the exact opposite of what you said in another video .
You said p.w that we should have something high GI like a rice cake . To deliberately spike our Insulin so we can transport more protein into the cells to help rebuild and overt catabolism of muscle .
Im confused?
Also you said there is no such thing as an anabolic window , and that assimilation of food takes hours to overnight so what is the point of spiking isulin post workout ? Why would that meal differ from any other ?
Love your videos , keep up the good work , this is not criticism btw .
Anabolic window is 24 hours, thats why we don t need to be scared " what if i don t have protein 1 hour after workout ? " it doesn t matter. Only how much in the next 24 hours - per total. If you don t have abdominal fat, then you can eat carbs after workout. Actually you don t need to do ketogenic diet at all. ( but for people that want 6 pack abs is best no carbs after, to burn more fat ). 1 or 2 oranges after works great for me.
im confused too. On one he says have a coffee post workout because it will encourage the liver to release glycogen to go to the muscles. In another he says the body will seek to protect the glycogen in our muscles. Shoukd we have a coffee and a protein drink a bit later? will that protein drink spike insulin and so knock us out of ketosis?
for what i understand one is for keto, one for normal diet:
the insuline spike after workout is for quickly restore your body glucose storage and than eat low GI food in the rest of the day. basically is for optimization.
instead in keto, dictated by the high insuline sensitivity, you'll be kicked out of ketosis very easily with afterwo carbs, so avoid them.
correct me if i get it wrong but i also tried both on myself and they works great,
now i'm in keto and feeling way better, the inflammation in gone, clear skin and lower bodyfat, btw i'm not aiming to loose weight.
weird.. its so hard to know whats right and whats not in the nutrition world.
Was he talking keto in the other video? If not in keto, then you should do a fructose after to spike glycogen in muscles. If on keto, it is different.
I just wanted to thank you for all your helpful knowledge I've been doing keto for 2.5 months and I have my abs and I feel great I was injured in the army and was operated on my neck and back so working out was not happening but do to your help I lost the fat and I'm back to the gym and killing it my wife and kids are very proud of me thanks again brother!!!
i'd like to see a what you eat in a day video, while in ketosis
Brian M YES PLZ **
me too, maybe sample diets for fats loss, maintenance and bulking/adding muscle with ketosis.
I have a video on what I eat on keto with one meal a day, if you're interested
Me too. Please!
do some vlogs!
This is the *DIRECT OPPOSITE* of what Thomas said in his other video where he literally says: work out fasted then use 50g HiGi Carbs + lean protein + fructose + sodium bc 'this post workput window is super important'.. honestly.. I've watched so many hours of this channel and I'm sick of hearing blatantly contradictory assertions, advice. It's really eroding my confidence in any advice I'm given on Keto/IF/Gains . #FRUSTRATED
Exactly. All his videos are littered with self contradictions.
Bro! I noticed this same thing haha. I do the 50g of jasmine rice post workout and it's working. Still losing weight and leaning out.
Same here. I don’t know what is the right way to get healthy, gain weight and build muscles.
I think it might be a case of new studies coming out and expanding the knowledge available on the subject. There is nothing wrong with changing opinions based on new information. This video is from 2017. The workout while fasted videos I've seen have been from 2018 onwards. If I'm wrong I'd be happy to be proven as such.
Exactly my point there is this contradictory opinion about carb loading , for instance in his previous videos its advised to have carbs post workout in the 2 bus logic .. now he mentioned have it before I am going nut or Mr. Thomas you better use a log to what u say in which videos its frustrating to be in ketosis in the 1st place secondly I am losing tones of muscle I was 85 kg 12% body fat now I am 77 kg 10% body fat dude I am not happy to be very strait
You give better, more concise & expertly crafted information for free on your UA-cam channel that it's even possible to find almost anywhere else. You do a great public service for a lot of people like myself. Thank you.
Guys just train fasted (whenever your workout hours might be) and only back load carbs if it's necessary.
I’d like to see a video on how to keep track of your strength to judge when you might need a re-feed.
I do have a follow-up question: have you still found it possible to "bulk" while doing keto and/or intermittent fasting?
GamerNate checkout Brandon Carter videos on the subjects
I just had my dexa done, last one was apr 28. Gained 4lbs since then on keto. -7lbs of fat, +9lbs of muscle, and some more water retention(possibly from creatine). So very much possible. .7g/lb protein, 30g net carbs, 25 to 30g fiber, rest is fat. I don't track fat, just eat until satisfied. Train hard and heavy and only HIIT cardio
Johan Vrolix Don't track fat? How much fat roughly do you think you have please?
Ollie Ewin hard to say when you don't track. Some days I am not hungry at all, other days I get almost ravenous. So I guess anywhere between 50 and 300g. 420 is the highest I ever measured. And on the fasting days none :)
Johan Vrolix thanks!
I'm really glad I found this video. I've been experimenting with low carb/keto eating and resistance training. My strength numbers died so quickly I almost quit keto right off the bat. For me, gym performance is just as important as staying lean. This cyclical approach is something I almost fell into naturally. Thanks again Thomas, great info!
Thanks for clarifying this, was pretty shocked how much strength and endurance I had lost while lifting fasted vs w/carbs pre-workout.
Great video, Thomas. It cleared up a lot of questions I had about pre-workout meals and keto. Thanks. Love your work. Keep it up. Long time viewer.
Will taking mct oil not boost performance to the same level as taking carbs pre workout on a keto state?? Or can we use creatine or beta alanine to boost performance on ketosis instead of carbs???
Good point , i hope someone can give a definitive answer . For me coffee is enough and i smash through a gruelling workout in ketosis . I dont crave carbs so i dont 'fuel up' with them .
your videos are so informative and I love that you use scientific research to back up your advice!!!
Hi Thomas, allow me to respectfully desagree on losing strenght while on a Keto diet. I am on keto mode since 7 month ago and have improve my strength but mostly my endurance, my recovery is incredibly fast, I can run longer distances or execute full crossfit routine without hiting the wall. I am a Calisthenics and crossfit performer, 45 years hold. What I have noticed since these month of hard training under the diet is a loss of explosiveness, but not strength and endurance.
Lifting weights you lose 30% of your strength once the carbs are drained from your muscles.
Ketosis only effects your liver carbohydrates so he suggested carbing up before doing resistance training or having a few high carb days when you feel depleted.
What he is saying, when you compare to everything else he said, doesn't make much sense.
Thomas, REALLY enjoyed this video as it touched on integrating a ketogenic diet with work outs. Specifically, at 54, I'm wanting to maintain and even gain some muscle mass but also would like to reduce overall body fat at the same time. Any additional videos on this topic would be great. Love your videos! Keep up the great work!
While someone on keto may be weaker during anaerobic workouts, can they still get better/stronger in those workouts over time? For example, if I squat 200 on carbs, but only 150 on ketosis, can I slowly work my way back up to 200 WITHOUT adding back carbs?
That was awesome man! You exemplify the quick keto brain!
Soooo after a pre workout black coffee what should you eat post workout for muscle gain in your keto fasted state ? Fat ? Protein? MCT oil ? What about spiking insulin with carbs & consuming protein ? ...???
I was waiting for the answer at the end of this video .
Hi
I have a question. In a previous video you recommended working out while fasting. Mentioning that when you on a starving mood your body have more energy during workout.
However, here you are suggesting the opposite!
Can you please advise what would be the ideal approach; eating before working out or going to the starving mood?
Thomas, thanks for all the great videos! I’ve been searching and searching and can’t find anything regarding a post workout protein. I vaguely recall a video you made saying whey protein was bad for Keto. I’m only a few days into keto, I’m doing it to loose weight and build lean muscle. I also do intermittent fasting 20 x 4. With the fast lasting all day and through my workout should I have a protein shake after and if so what type? Can you please make a video for this subject if you haven’t already? Thanks again!
in ketosis you dont lose strength, actually you will increase your strength(experience) only you will lose performance if you dont eat ENOUGH FAT, and the lower your bodyfat is the more fat you have to eat to keep your hormone levels optimal, so if you eat about 50-100g of fat preworkout you will rock!!! and you can live on keto as long as you want you dont lose muscle on keto because keto has a protein sparring effect :)
but remember the lower your bodyfat is the more fat you have to eat because you dont have much bodyfat to use and in Thomas case i think he should eat more fat if he really experience performance loss in weightlifting :)
Exactly, i m doing keto for a month and i m professional hockey player, and i fell good when i lift, or sprinting... people saying you need litle carb load on keto before some explosive movements, but i found i dont need any... and in exercise like crossfit i can go for longer high intensity. I think if people believe you are weaker without carbs in heavylifting then you will feel weaker... its all about your brain, if you put in our mind you need carbs or for example eat before training or you wont have the same performance then it will hurt your performance :)
sorry, anaerobic exercises suck in keto, because with carbs, you get energy from the muscle that you train, as with ketones, it takes a lot of time to transfer ketones from liver to the muscles.
man, can I get your email? I would want to know more about your workout routine and diet... I hear a lot of people saying that keto sucks for those who want to lift heavy weights and your are the first guy that says the opposite.
Great video, just started on the diet and immediately felt a difference on my heavy lift days. I,m going to try the first suggestion. Thanks!
Great video, as always, Thomas! I liked a comment just down here, he said: "I'd like to see what you eat in a day video, while in ketosis." Thumbs up for that! I'd like to see that too. What I also would like you to talk about in a video is resting pH in the muscles. The higher resting pH, the longer it takes for you to feel (and get stopped by) lactic acid. I get that lactic acid real quick, way too quick. I feel weak and I like it's holding me back for achieving the strength gains that I work so hard for that I never reach. Please make a video about that and how it affects your training and goals, and also what you can do about it.
Great videos. I love the "why" and not just the "how".
Hi mate, I'm doing muay thai 3 days a week and I've found that when I train I have no endurance in the tank. Mind you, my diet is fairly aggressive ATM and I IF daily. I'd really like you to look at a fighters training style as it incorporates both cardio and anaerobic workouts with HIIT principles and see if you could educate people like myself who really need to have the extra gas in the tank to be able to do 20-30 rounds on off high intensity
That was very clear and helpful. Thanks.
Please make a video on proper supplementing during keto and or IF. I can’t seem to get it right and experience palpitations at night. Even when drinking ACV.
Thanks for posting this, I'm in my third week of keto and I feel great. I was wondering when I should take in some carbs because I am an anaerobic athlete.
Im running 2nd week on targeted approach and feel pretty good with it. Found that my trainins and rehearsals are not hard anymore. After a month or 2 I plan to switch to cyclical and observe the difference.
Thomas knows his stuff!!!
You NEVER mentioned which carbs to consume prior to workout...?
Good point
I'll just fast and workout anyway
i agree eat a refeed meal after a week or ten days before your work out then do some cardio,and jump back on keto,works every time.
This is a great video. I constantly get people who claim to be an expert that tell me that Ketosis is not sustainable because your body "needs" carbs to work out. In fact I just got told that " Research has shown since the 1960s that carbohydrate is the muscles' preferred fuel during exercise and that fatigue coincides with glycogen depletion. And for anaerobic exercise, muscles only use carbohydrate because fat cannot be broken down anaerobically. Open up a physiology or biochemistry textbook and start reading." While I do agree with what he told me, your explanation on this video is proof that you can be in Ketosis and workout. I am not a body builder nor am I training for a marathon. Thank you again for your knowledge and sharing it with us. I look forward to your videos all the time.
Hey Thomas What do you specifically take as a post workout? I missed that. I love how your media work is done. Looks cool and professional.
Very helpful! I'm very interested in the muscle building aspects while in ketosis. I've been in ketosis while lifting heavy for 145 days. Lost lots of fat and still retaining strength. Meal timing and nutrient balance has been my biggest challenge since I lift end of day. Thanks for all the info!
This was great!!! I play Beachvolleybal at high level in my country. I'vr been fat-adapted for 3 months. I'm wondering how to proceed. Training now for the start of the season in april/may. Doing a lot of high weights, low reps. In 3 weeks, i'l go for more explosif power , and after those 4 weeks, we start with fast movements. How shall I proceed , keto/Carb wise?
Thanks Thomas! I love being in Ketosis. Been running on fat for just over 4 months. Tried to run a mock Air Force PT test, and the run was killin me. I think the pre workout carb strategy may be a winner for me. At least during that once a year PT test time:)
Mr DeLauer, can you please do a video on keto and how to utilize it with those that do crossfit as it integrates cardio, weights, and explosiveness?
Can you do a video on macros for different body types on a ketogenic diet. That’s the missing piece in all of your videos. Keep up the good work!
Can you make a video on the best approach to do a bulking phase with keto, where your goal is primarily to build muscle. Great content you have man, thank you.
I am so confused. I do Crossfit and want to increase my body mass. I’ve been in ketosis several months...but I do not know what else to do.
Best keto video ever. Subscribing right away!
I can run a half marathon (considered as low intensity endurance exercise) in fasted state. I am doing IF daily. Only having one meal (mainly dinner).
However, I did notice the difference in performance of my next day running is affected by what I fed myself on that meal breaking the fast. I realized that having more healthy carbs does helps to give better performance on the next day run . So, my observation is even if it is low intensity exercise like slow jogging, somehow the body is smart enough to utilize the easily available glycogen stored in muscles first before burning the fat storage. Just sharing my own observation.
And you just debunked the nutrient timing myth, it doesn't matter when you eat what, you aren't using what you eat today, until tomorrow or the next day, these gym rats with protein powder in their locker are misinformed! I resistance train every morning and fast until 4pm, adequate salt and I'm off to the races!
One more amazing video, awesome explanation! Keep up the good work!
Thank you sir for sharing your knowledge!
Once you've been in strict ketosis for 6 months+, your body becomes ruthlessly good at utilizing carbohydrates. You don't need refeeds, you don't need anything, and you won't feel weak lifting weights.
Can you do a video specific to a full 24 hour cycle if somebody is working out in the morning, say wake up at 7, working out at 8 a.m.?
I'm going crazy trying to figure out what to eat right after working out, as if it were breakfast. Then also what to eat for lunch, and what to eat for dinner. Then the cycle would begin the next morning.
So for a fasted morning workout situation where I'm hungry after, can we just eat a keto meal and the body will handle it fine?
Thomas, I do a lot of Crossfit & weight training. I’ve been doin keto & have been having great success. But I find I have trouble keeping my protein at 20%. I’m usually at 25%. Any tips on cleaning that up?
How would taking plant-based protein powder affect ketosis post-workout?
Hi great video. I’m at the beginning of my workout journey and was wondering if I should use keto. People say that you can build muscle on keto but it’s not the most optimum way. My question is, what percentage of your workout career have you used Keto? Ie Have you used the traditional ‘SAD’ diet to make most of your gains and are just now using keto to maintain? Many thanks
Good Job! Love the video and the description!
The one thing I would like to get information on,is the long term effects of ketosis on the body,over a period of 20 or 30 years,have there been any studies done on this?
I'd like to understand how the body restores its glycogen reserves while on a ketogenic diet. And when the body actually does start using body fat as fuel (with regard to glycogen). Thanks to you all helping me! :)
How Thomas, thanks for all the info. Have you explored vegan keto diet? I hesitate to consume animal products because of the uncertainty over quality of the food with industrial farming
Charles Poliquin says you should eat high glycemic carbs post workout 🤷🏻♂️
Thankyou :) I'm confused now, I workout in the evening and I wanted to have a little carb for dinner(15 gram or so) because it helps with my sleep. Don't know what to do now
We can also eat some carbs at night after workout to fill glycogen
Can you also put up videos of your workout, that looks more interesting. let's take a short break from ketosis and more of your workouts.
Thanks Thomas
This is a brilliant video. My experience confirms all this information.
Great video! I like to play around with my body to see what works. My 12 year old daughter and I, me now 47 gain fat easy. So we must watch out carbs. At the same time we seem to lose fat rapidly on keto we refeed about every 5-7 days. She has my body so at the gym she is a young powerhouse but well if we doesn't watch her carbs and sugar we get FAT! I love your videos and its our 2nd big round of keto and working Amazing again! Thanks Thomas! :)
I’m a cyclist, long hrs on the bike. What should I eat before and during long rides?? drink buttered coffee before? Or a few carbs?
Thank you Thomas for this video. I am struggling to gain weight. The ketogenic approach doesn't seem to help me regain my normal weight 145 lbs. I'm at 135 lbs now. I'm 67 and I train intensively about 8 hours per week spread over three days. 2 questions:
a. What ratio shoud I use? Right now I have adopted the 5% net carb, 25% protein and 70 % fat.
b. How much calories should I aim daily? My current plan is 2,700 calories, but I often can't reach this amount.
Can you please specify what types of carbs you are referring to in this video? Are vegetables included? Sweet potatoes? You mentioned eating fruit (fructose) before a workout and carbs (sweet potatoes) after a workout on another video. I'm a bit confused, so can you please describe a sample meal plan for a day? Thank you!
What are your thoughts on carb backloading?
its amazing...and he does do it...he eats his carbs at night
Great content Thomas! Quick question: what about nondenatured whey protein (e.g. - Antler Farms) post lift while on Keto? Whey does have an insulin effect, so how would someone incorporate whey while on Keto? Thanks in advance 😎
Nice info. Thanks for that. I have one query regarding for how many days one should go into ketosis?
I dont understand, why no carbs in endurance training? I run 30-40 kilometers a week divided into 3-4 sessions (around 10km under 55mins).
I also do some basic bodyweight exercises along with running like pull ups, push ups, dips and squats. I want to advance into calisthenics but also want to keep running.
good stuff
Nice video! I suffer huge strength loss and have nausea after weight training on ketosis. I may need to have carbs more than once every 2 weeks to adjust. In addition, I'm curious how long it took for your transformation. You probably have one of the best natural physiques.
CKD and IF, with periods of paleo for "bulk up" if required may work. CKD may be the best from what I've read. Natural Hormonal Enhancement claims one stays in Ketosis with 4 then 3 day carb loads. All carbs consumed last meal or 2 with little fat, then back to normal eaten the next day. It seems like the best approach, what are your thoughts with ketosis being uninterrupted with the carb loads? Thanks
Thanks man I was thinking this would work any idea what carbs we should eat and how much. Before our lift
When I weight train, if I don’t eat carbs,I will cramp up terribly - targeted ketosis (pre workout) sounds great but what about after a workout? You don’t always plan a lifting session - but post workout I need a go to healthy carb.
I loved this! I am new. I am going to do Keto and the original P90X. I do not care too much to lift so much as to be strong and flexible and feel good. I heard some people say they feel lightheaded during the workouts and I do not hear about anything specific about energy drinks, etc. So if I just do the keto diet and workout just as hard as I can until I feel lightheaded, then would it be wrong to assume that my body will feel great but if I can accept the lower weight output then for the most part I am cool? Anything would help. Thanks!
In a other video you say to have carbs glucose fructose post workout here and there
So what exactly are we eating after our workout that is the question I have
Thanks for clearing that up for me 👍
hi Thom, in your last videos u say after workout is VERY important for buildin muscles to have glucose (u say 1 or 2 rice cake) with fructose (half an orange or 2 mandarini) and lean protein (most grass fed red meat) and in this video at the end u say exaclty the contrary...so what is the right infos between them? tnk u a lot, cheers
Thomas how would you compare keto with CrossFit ? I train CrossFit 6 days a week and I follow keto. How often would you reccomend a carb load.
Bro.. in another video you mentioned to take carbs and no fats postworkout at night... I'm confused now... I'm strength training and trying to loose fat
I love that he doesn't have you go out and buy 16 different supplements. It's only few supplements, good whole foods, the right quantities of protein and complex carbs and healthy fats, along with Intermittent Fasting and exercise. Let the Ketosis begin! It's a very doable, sustainable way of life. Gramps just slipped into a 30 year old suit. Blood pressure 117/66. Heart rate 60 bpm. Blood Sugar level 88. Not bad for being almost 66 years young!
I am confused. I just watch two of your videos about feeding around a workout. One highlighted the benefits of having protein, cards, salt and caffeine post work out. This video you said not to have carbs post workout. What am I not understanding?
Hello Tom.
Greetings from São Paulo, Brazil. I need to know more about kenosis. I'm organic. This is all new to me. Please help me to understand.
How about Fermented foods, and water and milk Kefir, I don't hear you talking about them. Please let me know what is their relationships to ketosis.
Please, answer me.
Dilemma.. I like work work out in the mornin. I skip breakfast and fast til evening... what should I eat post work out in the mornin and not break ketosis
I thought you said before that it is good to workout fasted. If that is so, then why talk of feeding on carbo prior to working out?
Hi TDL, No post workout carbs? Thats a lifetime of post workout advice contradicted.
Can we have another video going deeper into the arguements for/against postworkout carbs?
Thanks
Great video Thomas , the one thing i was confused about , post/pre carb intake . what is the pre work-out window?? how many carbs are we talking here?? Someone please reply . i do HIIIT (Martial arts). SOMEBODY , ANY BODY PLEASE...
Hi. I'm going on a 15 miles high elevation hike. Am I OK to eat Quest power bars? It should be 4-8G Net Carb (23G Carbs ; 17G Fiber). Also, on days I rock climb I eat the bar mid climbed. Should I eat it before I start climbing? I usually climb/belay for 3 hours. I appreciate your response.
Great content as usual Thomas...my question is Do you think refeeds are necessary? If so, how often? I've heard they are esp for women because it causes some hormonal issues. I've read several things...really not sure what to believe. Your input would be greatly appreciated thank you.
This video came right on time. Re-entering ketosis and starting a new workout routine next week, I was thinking about consume carbs post workout but not now.
Also, I am planning to do 1 meal a day (I'm on full fasting right now) do you advise eating after the workout? Before? Or doesn't matter? Thanks
I am just confused as u the benefit of fasting workout then they say have little carbs before workout for muscle gains phew
Nice video; Great content, cyclical ketosis is where it's at.
Great info like always but what do u think instead of carbing up b4 a workout u take some caffein to help ur workout. Thanks tom
Question. Will glucose alone only restore muscle glycogen without impacting ketosis? I heard only liver glycogen levels can kick you out of ketosis caused by fructose. I want to be able to maintain a state of keto but promote glycogen stores in the muscles.
A lot of comments and reply's. Wanted to find out about carbs on the re-feed day.
When doing a re-feed day with carbs, what kind of carbs, complex or simple, or mixture of both? (wanted to know what kind of carbs are best and which one's to avoid).
Also, when doing a re-feed day, is it mostly carbs and lower the fat or make that day "fat-free"?
Thanks
Found it! Thanks, this helped and I guess I'll stick to what I've been doing.
I am a bit confused. In this video, you said that carbs were not helpful after a workout. In another video, you suggested eating a rice cake right after the workout to get the insulin spike. What is the nuance? Can you explain?
Hey Thomas...what direction would you go for a CrossFit athlete and the keto diet?