SUMMARY: 1. Focus on protein over calories 2. Separate cardio and weights 3. Take creatine earlier, smaller dose, more consistently. 4. Less meals per day (not 6 meals limited to 30g protein). 5. Prioritize joints and balance more. 6. Eaten more red meat (more nutrients in it, more filling) and Would have used whey protein concentrate over isolate 7. Used the sauna more 8. Consistent sleep and wake times. 9. More specific zone 2 cardio training (recover at a higher heart rate, improved recovery during weight lifting). 10. Don’t worry about glycemic index and spikes as much. Bonus: (shameless plug) if you appreciate the summary take a peek at my channel and see if it might interest you! ❤️
Thanks so much for this list, I screenshot it which helps remind me at a glance. (Maybe you got interrupted during your work on this as list skips 7, so the final few are misnumbered. Thomas verbally skipped 9 to reach 11 but actually only 10 things on the list lol)
@@avatar19822 yea surprised me too, he says because of all the micronutrients in their especially ground beef with the cartilage etc. I’d expect a mention of eggs too but perhaps he has always and still does eat a lot of eggs so nothing he would have changed?
I literally have 4 guys I watch on utube just to have people to relate to that do not drink. I am the only person I know that has the discipline not to drink. I'd assume that's why I'm happier and healthier. Toxic stuff!
I’ve been trying to put on muscle since I started lifting! When I turned 50! I’m now 56! I’m getting alitte leaner! I lift weights everyday! I do push-ups! It’s not easy Trying to get muscle ! I can only imagine a lot of guy’s like me struggling! I want to thank you Thomas for sharing this
Eat 1g of protein per lean body mass, start with the same amount of fat and just adjust fat, if you’re gaining weight lower it, if you’re losing more than 2lbs per week eat little bit less (fat) until you get to number of 1lbs of -fat loss- per week and keep it that way until you reach 10-12% of body fat, after that just add fat until you’re starting to maintain weight
Love the ‘bulk gone wrong!’ Being a skinny kid growing up, I spent most of my adult life ‘bulking.’ I also didn’t pay much attention to my joints (which everything that comes with all of that may have resulted in the pinched nerve I experienced a few years ago). These days (I’m 49) I prioritize protein, eating less overall meals, and taking special supplements for joints along with deep stretching and some yoga.
One of the key things with building muscle is staying consistent with it. I first started lifting weights when I turned 12, but only did it a few years here and there throughout my life. Here I am at 42 and I'm still not muscular. I just got back into it a few months ago, along with being on a keto diet. I'm really making an effort this time to stay consistent with this lifestyle. But like you said, it's very hard, which is why probably less than 1% of people are fit and healthy in their older years.
@@avatar19822 agree, intensity and consistency r the two most important factors in my opinion. Volume too. Ive built some over the years but it is a long arduous process.
@@Mmmmchocolate genetics plays a big factor too.. and most of the people in big influencer roles are there because of their physique, which if natty they have from years and years of strict training, eating, and putting their life into it AND the lucky ones to have good genetics. So when an average person compares to that they feel like something is not right or going super slow :(
@@FitDadMD 100%. Genetics is huge. But most influencers play it down, as that means they have some sort of advantage, bruises their egos, and could hurt sales too.
@@Mmmmchocolate yea for sure.. one of my first videos in on that topic actually (not out yet), and focusing on realistic out comes and realistic inputs / investment haha. Sometimes hard to really keep it straight when you watch all these full time fitness influences that the normal person can come no where near their lifestyle and routine haha.
Agree with pretty much everything! I'm currently eating at maintenance while lifting 4 days a week and doing 2 hours of zone 2 cardio per week. I have been doing this for the past 3 months and I have slowly leaned out while my weight has stayed the same. And no, I am not a beginner. I've been training consistently for close to 10 years. Zone 2 definitely is the best way to burn fat and it's absolutely possible to lean out while building muscle. Will this approach get me to 8% bodyfat? Probably not, but it can easily keep me at 12-13% year round while still making gains and that's good enough for me.
I hear you.. I really started when I was 42. It took me two years to drop from 96kg to 77kg . Then I hurt myself weight training.. which happened over time. I did put weight back on and have been around 84-86 kg for the last years now. I just started training again after one year of recovery after surgery, then I had a motorcycle crash a month ago. Bloody hell. Bit I do know different now. And will be able to get better results faster
Can you share your thoughts on research showing creatine can be a carcinogen? Been training hard for 30 years and now living with breast cancer and worried about creatine
If you get the calories, you'll get the protein if you're eating a healthy whole-food balanced diet (not being on diets like fruitarian). So calories before protein. If you don't get the calories, your body will convert amino acids into glucose for energy (even the AA's from your muscles). Why do most people lose muscle along with fat during cuts?
The Circadian Rythm advice seems to go counter to current knowlege, which is that it's better to wake at the same time then to either sleep 8 hours or have a consistent bedtime. Granted, a consistent bed time (recommended here), if you have a consistent wake time, gets you 8 hours of sleep. So saying a consistent bed time is important isn't wrong; rather is seems that the consistent wake time is the most import. Is there something new that disputes this?
9:03 Here in QC grass-fed ground beef is cheaper than any shitty industrial chicken. And ground pork is even cheaper, even the organic or premium Nagano kind.
I’m about the same size you were when you started your transition. I’m 38 though, but I finally got over my fear of the gym. Been at it since Memorial Day, and I’ve had a 10% swing from fat to muscle. Watching a lot of your videos as well as Dr Mike! Eating a ton of protein 200g a day, and not really counting calories. Can’t say I’m is a deficit but I think I am slightly considering the calories I’m burning in the gym. Was doing 2 days a week 9 movement sessions with a 20min sauna, but just switched it up to 6 more compound movements. My knees hurt stopping me from doing squats so I’ve just been doing leg press in its place for now. I’ve literally lost no body weight though which is a drag but everything fits good and I can bounce my pecs in a good way now haha.
This is one of my favorite videos from you! I did not feel like I had to take notes with all the science-y terms, lol! It was helpful and concise. Thank you :) More like this would be great. Maybe a video on designing a workout plan would be helpful.
Thank you for saying that you would have more whey protein concentrates!! I have been so perplexed about whether I should consume it or not. Isolate is so expensive but I know there is some benefit to concentrate I just didn’t realize it had the benefits you mentioned lol I just figured it’s better to have some form of protein powder than none at all when trying to get more protein in your diet lol I love learning new things! Thanks again!
Keep the great work up Thomas! By the way I can confirm that Kineon red-light therapy it really helps me with my joint pain, after 15min session the pain goes away 🙏
I thought the research said that sauna or cold after Weight training blunts hypertrophy because of the inflammation needs to take place after weight training and cold or hot blunts that just like taking anti inflammatory drugs would? i swear everyone says something different.
### Key Insights from "Everything I Know About Building Muscle Without Gaining Belly Fat (that I Didn’t Know Before)" - Thomas DeLauer 1. **Prioritize Protein Over Calories**: Focus on protein intake rather than just consuming high-calorie foods, as muscle growth requires sufficient protein, not just calories. 2. **Separate Training Types**: Differentiate between strength training and cardio. Emphasize strength training for muscle recruitment and avoid combining it with calorie-focused workouts. 3. **Early Use of Creatine**: Starting creatine supplementation earlier could have been beneficial, as it is effective and requires only a small dose. 4. **Avoid the Six-Meals-a-Day Myth**: Eating fewer meals with higher protein content is effective, debunking the myth that only small, frequent meals maximize protein absorption. 5. **Joint Care and Mobility**: Emphasize joint care, mobility, and balanced training to prevent long-term issues and improve overall athleticism. 6. **Incorporate Red Meat**: Red meat offers valuable nutrients and should be included in the diet. Whey protein concentrate also has additional benefits over isolate. 7. **Utilize Sauna Therapy**: Regular sauna use can aid muscle maintenance and growth by mimicking exercise and potentially preventing muscle breakdown. 8. **Consistent Sleep Schedule**: Maintain consistent sleep and wake times to optimize muscle recovery and circadian rhythms. 9. **Zone Two Cardio**: Integrate zone two cardio to improve recovery rates, allowing for shorter rest periods between intense training sets. 10. **Glycemic Index Awareness**: While managing blood sugar is important, don't overly focus on the glycemic index; controlled insulin spikes can aid muscle recovery and growth. ### Conclusion Thomas DeLauer emphasizes the importance of protein intake, proper training segmentation, and joint care in building muscle without gaining excess fat. Additionally, practical adjustments such as the inclusion of red meat, creatine, and consistent sleep can significantly enhance muscle growth and recovery. Embracing these insights can lead to more effective muscle building and long-term health benefits.
So in separating cardio from your weight training, does that mean that I should be doing cardio in the morning and then weightlifting in the afternoon? Because what I have been doing is cardio first and then weightlifting afterwards.
agree to all, except the glucose spikes. any spike beyond 140..150 and longer than 3h is bad.... if your body is 40+ y old. And still carbs should be consumed always only if their is sufficient protein coming with it.
Actually came across a study that showed high calorie intake for new lifters one being high fat the other higher protein and both gained the same amount of mass, it seems to be dependent on how many years you have been lifting that protein becomes the crux, more so after the first year and a bit of lifting
One thing that is underadressed is the popular philosophy that all fitness magazines promote is training heavy 6 days a week. ALL of the greats took steroids because you RECOVER faster. Drop it down to 3 days a week and workout for a good proper honest 30-45 min and youll grow
Same, will you do a video covering prohormones, I used to use them too a lot of money, I do feel I always gained strength when I took them, are there any real benefits and what is the science behind them? Are they very unhealthy or worth taking? Hard to find any reliable information on them. Thanks Thomas 💪
I enjoy a good what would I tell my younger self topic 😊 We all would achieve crazy greatness, if we could do that time machine thing to talk to younger self. But then again, it was always the normal process to gain more wisdom while getting more seasons under the belt.
Would love to see a video on the bioengineered food. Since you were/are an Aldi guy. Have noticed it's everywhere and how can we avoid it. Or should we avoid it.
I used to run a lot with all kinds of races! Then I got major arthritis! I needed hip surgery! I’m unable to do my love for running! I go walking until I hit 10’009 or more
I can’t seem to get smooth legs at 51 and build the muscle I want. I think I’m done. I’m old and can’t get rid of problem areas no matter what I do. I do squats at 85-115 pounds, do all kinds of leg exercises with weights, and look like old lady chicken legs. Sick of trying. I can’t figure it out
Building muscle typically requires a caloric surplus, where you consume more calories than your body expends, providing the extra energy needed for muscle growth. However, under certain circumstances, it is possible to gain muscle while in a calorie deficit, although the rate of muscle growth may be slower compared to being in a caloric surplus. Here are some factors to consider when trying to build muscle in a calorie deficit: 1. **Protein Intake**: Consuming an adequate amount of protein is essential for muscle growth, especially when in a calorie deficit. Protein provides the building blocks (amino acids) necessary for muscle repair and growth. Aim to include high-quality protein sources in your diet, such as lean meats, poultry, fish, eggs, dairy, legumes, and plant-based sources like tofu and tempeh. 2. **Resistance Training**: Engaging in a structured resistance training program is crucial for stimulating muscle growth, even when in a calorie deficit. Resistance training helps maintain muscle mass, improve muscle strength, and signal the body to prioritize muscle preservation and growth. 3. **Nutrient Timing**: Timing your nutrient intake around your workouts can be beneficial when trying to build muscle in a calorie deficit. Consuming a meal rich in protein and carbohydrates before and after your workouts can help support muscle recovery and growth. 4. **Quality of Calories**: While you may be in a calorie deficit overall, it's important to focus on consuming nutrient-dense foods that provide essential vitamins, minerals, and antioxidants to support overall health and recovery. Avoid empty calories from highly processed foods with little nutritional value. 5. **Patience and Consistency**: Building muscle in a calorie deficit may take longer compared to being in a caloric surplus. Patience and consistency with your nutrition, training, and recovery are key to seeing progress over time. It's important to note that the extent to which you can build muscle in a calorie deficit may vary depending on individual factors such as training experience, genetics, age, and overall health. While it is possible to make gains in muscle mass while in a calorie deficit, the process may be more challenging and slower compared to when in a caloric surplus. Consulting with a fitness professional or nutritionist can help you develop a personalized plan to achieve your muscle-building goals effectively and sustainably.
Kids have it so easy today?! 1. Your channel for all the answers 2. iPhones 3. Air pods 4. Organic foods 5. Endless flavors of supplements 6. Online coaches 7. Gyms on every block 8. Creatine gummy bears!?
Is it difficult? High weight, low reps. Seems easy. How old are you? I don't remember calories ever being a thing. It was always protein, since the 90's
Cell Tech was king ! 😂HMB with horse pill amino acids 😂EAS choking down a 3000calorie mass gainer with prob 200 grams of sugar!😂 I use to avoid legs too now it’s the opposite . I love training legs and how cool the leg muscle looks mainly the quads .
I disagree with the crabs. I have so much energy when I don't eat carbs. Soon as I do, because I like to experiment. The next day my body wants carbs and won't move as energetic. Plus Dr. Mike is on steroids so he shouldn't be inputting anything. I've also built more muscle without them. But it also took me a while to get fat adapted. About 2 years.
Silly question but do all these points you mentioned apply to woman aswell as your speaking about what you did and your a man cause I want to gain muscle and lose fat
Does anyone else has nausea when they take creatine??? I mean, i was taking a very low quantity... and I would have nausea... anybody relates?? Anybody knows why??
I got patellar tendonitis in both knees so tried being clever and did standing leg press machine. Then I got 3 prolapsed disks and disabled my self. Doing calisthenics now with functional exercises and I'm as fit as ever now.
No offense bro, but that is the main reason anyone who is concerned about building if not minimally preserve muscle to avoid long term sarcopenia, should avoid “textbook” keto with it’s focus on moderate protein intake at the expense of higer fat intake That may be great if you are only concerned about fat loss and getting high on ketosis, and don’t really care about building if not preserving. I learned that lesson the hard way. Rebuilding lost muscle is far more difficult and is more challenging vs losing fat once you sacrafice muscle mass at the expense of fat loss. You are better off going hardcore carnivore.
Eggs and whole fat milk have been a staple of bodybuilders for decades before industry found a way to make money off the waste product of cheese production. Ovaltine contains 16 minerals and vitamins. Collagen peptides are great for ligaments, tendons and bones. So no, its not just the best for me. Whey protein is a waste of money but keep buying it if you want to.
I hate cardio too! However, knowing I need it, I have started playing racquet ball. I also hike trails which helps to distract me from the monotony of walking/running. I think I'm ADD, even in my training!
No it’s from being fat. My daughter who’s overweight has stretch marks on her sides and inner thighs, I promise it’s not from putting on muscle too fast :-)
Creatine causes exactly zero moon face..you're just setting up your creatine gummy sales pitch...creatine in gummy form doesn't cause "water retention" right? 😂😂
There wasn’t even a creatine ad in this video… and of course in gummy form it can still cause just as much retention. But anecdotally lower dosing can help alleviate the potential.
Jesus Christ loves you unconditionally that he was crucified on the cross for our sins. Receive salvation by accepting grace, repentance and building a relationship with God. You must try live like Jesus and God's will but we all fall short so do your best. Studying the word(Bible), prayer, implementing the teachings of scriptures into your life and more will aid you. May the holy spirit dwell inside you prosper and guide you. Praise the Lord. I pray for whoever encounters this comment is to please have faith and follow through with it. Amen to everyone 🙏
John 3:16 Context 13And no man hath ascended up to heaven, but he that came down from heaven, even the Son of man which is in heaven. 14And as Moses lifted up the serpent in the wilderness, even so must the Son of man be lifted up: 15That whosoever believeth in him should not perish, but have eternal life. 16For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life. 17For God sent not his Son into the world to condemn the world; but that the world through him might be saved. 18He that believeth on him is not condemned: but he that believeth not is condemned already, because he hath not believed in the name of the only begotten Son of God. 19And this is the condemnation, that light is come into the world, and men loved darkness rather than light, because their deeds were evil.
Very true, I disagree with the crabs. I have so much energy when I don't eat carbs. Soon as I do, because I like to experiment. The next day my body wants carbs and won't move a energetic. I've also built more muscle without them. But it also took me a while to get fat adapted. About 2 years.
@@Amir_Nassir Creatine monohydrate is literally the most-studied supplement. There is absolutely zero evidence of it having any negative effect to the kidney (or any other organ).
💯 bro! This is all backed by science. When I was in my 20’s I read every book 📚 on this topic and would apply it. Here’s a story of how this works like magic 🪄: I was at the hottest bar in Downtown Fullerton (Southern California). These 2 absolutely gorgeous Czechoslovakian models walk in, like 5 ft. 10 and perfect face & body. I’m racking my brain for the perfect backhanded compliment and I ended up walking over and saying “Are you guys porn-stars?” One of them was super annoyed and said “why would you say that, that’s so rude,” but I just talking and asking them questions. The bar was about to close and I can tell the girl was affected by my opener still but then she grabs my hand and says “ you’re coming home with me,” and I had a very fun night 😉. With the really beautiful women that you can tell get lavished with compliments the backhanded compliment also called “neg” really works!
Ɓro, you are on the juice. Making videos talking about gaining results as if steroids weren't the main cause is literally misleading your audience. Do better.
Dude. I’m not on juice. If you think this is what a juiced up body looks like (or question my ability to attain this and maintain 180lbs naturally), you really are mistaken. I’ve been on more plates more dates multiple times, have showcased my bloodwork multiple times. But I’ll never convince people like you but dont make accusations against my professional character. Come live with me for 1 week and see if you can hang.
@@ThomasDeLauerOfficial Amen Thomas We’ve followed your channel for years - I’ve met many people whose life you have changed! This is natural & down to hard work discipline & following the program! Keep it up pal ❤
SUMMARY:
1. Focus on protein over calories
2. Separate cardio and weights
3. Take creatine earlier, smaller dose, more consistently.
4. Less meals per day (not 6 meals limited to 30g protein).
5. Prioritize joints and balance more.
6. Eaten more red meat (more nutrients in it, more filling) and Would have used whey protein concentrate over isolate
7. Used the sauna more
8. Consistent sleep and wake times.
9. More specific zone 2 cardio training (recover at a higher heart rate, improved recovery during weight lifting).
10. Don’t worry about glycemic index and spikes as much.
Bonus: (shameless plug) if you appreciate the summary take a peek at my channel and see if it might interest you! ❤️
Hero 🦸
9 is what blocks me as a shift worker. I need to change my work. I mean number 8, consistent sleep times is 8th on his list.
Why more red meat and not more eggs? red meat is expensive. I watch Dr. Berg and Dr. Ekberg who say so many good things about eggs.
Thanks so much for this list, I screenshot it which helps remind me at a glance. (Maybe you got interrupted during your work on this as list skips 7, so the final few are misnumbered. Thomas verbally skipped 9 to reach 11 but actually only 10 things on the list lol)
@@avatar19822 yea surprised me too, he says because of all the micronutrients in their especially ground beef with the cartilage etc. I’d expect a mention of eggs too but perhaps he has always and still does eat a lot of eggs so nothing he would have changed?
3 simple rules: don’t drink alcohol, don’t drink alcohol, and definitely don’t drink alcohol
And I’m having a wine now 😂..I have to cut carbs another way 🤔
NO
Why? Serious question
I literally have 4 guys I watch on utube just to have people to relate to that do not drink. I am the only person I know that has the discipline not to drink. I'd assume that's why I'm happier and healthier. Toxic stuff!
That was huge fir me felt like I hit puberty again lost and extreme amount of bodyfat
As a 67 year old European male who identifies as a pregnant Palestinian teenager, this was really helpful
LMAO😅😂
So brave
Hahaha ahahahaha
😂
Do you get govt benefits that way? 😂
I’ve been trying to put on muscle since I started lifting! When I turned 50! I’m now 56! I’m getting alitte leaner! I lift weights everyday! I do push-ups! It’s not easy Trying to get muscle ! I can only imagine a lot of guy’s like me struggling! I want to thank you Thomas for sharing this
Eat 1g of protein per lean body mass, start with the same amount of fat and just adjust fat, if you’re gaining weight lower it, if you’re losing more than 2lbs per week eat little bit less (fat) until you get to number of 1lbs of -fat loss- per week and keep it that way until you reach 10-12% of body fat, after that just add fat until you’re starting to maintain weight
Love the ‘bulk gone wrong!’ Being a skinny kid growing up, I spent most of my adult life ‘bulking.’
I also didn’t pay much attention to my joints (which everything that comes with all of that may have resulted in the pinched nerve I experienced a few years ago).
These days (I’m 49) I prioritize protein, eating less overall meals, and taking special supplements for joints along with deep stretching and some yoga.
“Building muscle isn’t easy” is a major understatement dude. It’s stupid hard.
One of the key things with building muscle is staying consistent with it. I first started lifting weights when I turned 12, but only did it a few years here and there throughout my life. Here I am at 42 and I'm still not muscular. I just got back into it a few months ago, along with being on a keto diet. I'm really making an effort this time to stay consistent with this lifestyle. But like you said, it's very hard, which is why probably less than 1% of people are fit and healthy in their older years.
@@avatar19822 agree, intensity and consistency r the two most important factors in my opinion. Volume too. Ive built some over the years but it is a long arduous process.
@@Mmmmchocolate genetics plays a big factor too.. and most of the people in big influencer roles are there because of their physique, which if natty they have from years and years of strict training, eating, and putting their life into it AND the lucky ones to have good genetics. So when an average person compares to that they feel like something is not right or going super slow :(
@@FitDadMD 100%. Genetics is huge. But most influencers play it down, as that means they have some sort of advantage, bruises their egos, and could hurt sales too.
@@Mmmmchocolate yea for sure.. one of my first videos in on that topic actually (not out yet), and focusing on realistic out comes and realistic inputs / investment haha. Sometimes hard to really keep it straight when you watch all these full time fitness influences that the normal person can come no where near their lifestyle and routine haha.
Agree with pretty much everything!
I'm currently eating at maintenance while lifting 4 days a week and doing 2 hours of zone 2 cardio per week. I have been doing this for the past 3 months and I have slowly leaned out while my weight has stayed the same. And no, I am not a beginner. I've been training consistently for close to 10 years. Zone 2 definitely is the best way to burn fat and it's absolutely possible to lean out while building muscle. Will this approach get me to 8% bodyfat? Probably not, but it can easily keep me at 12-13% year round while still making gains and that's good enough for me.
I only do sauna 2-3 times per week and lift weights around 6-7 times per week, maintaining a 12-14 % BF at like 29-30 bmi lol
Another banger. You've put out some serious banger vids recently Thomas, Thank you =D
Been watching you for years now and i would say this is the best video you ever made.
Can we get a video on red light therapy?
Could you please talk more about stimulus for muscle grow ?
Maybe more about things to considering in the trainings and etcs
I hear you.. I really started when I was 42. It took me two years to drop from 96kg to 77kg . Then I hurt myself weight training.. which happened over time. I did put weight back on and have been around 84-86 kg for the last years now. I just started training again after one year of recovery after surgery, then I had a motorcycle crash a month ago. Bloody hell.
Bit I do know different now. And will be able to get better results faster
Great video best I've seen from you in a while. Very helpful xx
Can you share your thoughts on research showing creatine can be a carcinogen? Been training hard for 30 years and now living with breast cancer and worried about creatine
If you get the calories, you'll get the protein if you're eating a healthy whole-food balanced diet (not being on diets like fruitarian). So calories before protein. If you don't get the calories, your body will convert amino acids into glucose for energy (even the AA's from your muscles). Why do most people lose muscle along with fat during cuts?
The Circadian Rythm advice seems to go counter to current knowlege, which is that it's better to wake at the same time then to either sleep 8 hours or have a consistent bedtime. Granted, a consistent bed time (recommended here), if you have a consistent wake time, gets you 8 hours of sleep. So saying a consistent bed time is important isn't wrong; rather is seems that the consistent wake time is the most import. Is there something new that disputes this?
Nice to see a video on workouts. I like all your nutrition videos, but tips on the fitness aspects are helpful. Would be great seeing more.
Thanks for the useful tips
9:03 Here in QC grass-fed ground beef is cheaper than any shitty industrial chicken. And ground pork is even cheaper, even the organic or premium Nagano kind.
Thank you for sharing your knowledge.
I’m about the same size you were when you started your transition. I’m 38 though, but I finally got over my fear of the gym. Been at it since Memorial Day, and I’ve had a 10% swing from fat to muscle. Watching a lot of your videos as well as Dr Mike! Eating a ton of protein 200g a day, and not really counting calories. Can’t say I’m is a deficit but I think I am slightly considering the calories I’m burning in the gym. Was doing 2 days a week 9 movement sessions with a 20min sauna, but just switched it up to 6 more compound movements. My knees hurt stopping me from doing squats so I’ve just been doing leg press in its place for now. I’ve literally lost no body weight though which is a drag but everything fits good and I can bounce my pecs in a good way now haha.
This is one of my favorite videos from you! I did not feel like I had to take notes with all the science-y terms, lol! It was helpful and concise. Thank you :) More like this would be great. Maybe a video on designing a workout plan would be helpful.
Solid commentary. Thanks. 🤘
Awesome tips great video
Invaluable information and thank you.
I can relate a lot to some of the mistakes
Thomas, I AM LONGEVITY talks a lot about motor units and just how crucial they are and especially as we age. Tony is 60 and he is amazing!
What about the whey protein blend? Where it has isolate plus concentret in it?
GREAT VIDEO!!! learned alot in this one
Thank you for saying that you would have more whey protein concentrates!! I have been so perplexed about whether I should consume it or not. Isolate is so expensive but I know there is some benefit to concentrate I just didn’t realize it had the benefits you mentioned lol I just figured it’s better to have some form of protein powder than none at all when trying to get more protein in your diet lol I love learning new things! Thanks again!
Keep the great work up Thomas! By the way I can confirm that Kineon red-light therapy it really helps me with my joint pain, after 15min session the pain goes away 🙏
Amazing video as always! Can you do one also for losing fat?
I thought the research said that sauna or cold after Weight training blunts hypertrophy because of the inflammation needs to take place after weight training and cold or hot blunts that just like taking anti inflammatory drugs would? i swear everyone says something different.
### Key Insights from "Everything I Know About Building Muscle Without Gaining Belly Fat (that I Didn’t Know Before)" - Thomas DeLauer
1. **Prioritize Protein Over Calories**: Focus on protein intake rather than just consuming high-calorie foods, as muscle growth requires sufficient protein, not just calories.
2. **Separate Training Types**: Differentiate between strength training and cardio. Emphasize strength training for muscle recruitment and avoid combining it with calorie-focused workouts.
3. **Early Use of Creatine**: Starting creatine supplementation earlier could have been beneficial, as it is effective and requires only a small dose.
4. **Avoid the Six-Meals-a-Day Myth**: Eating fewer meals with higher protein content is effective, debunking the myth that only small, frequent meals maximize protein absorption.
5. **Joint Care and Mobility**: Emphasize joint care, mobility, and balanced training to prevent long-term issues and improve overall athleticism.
6. **Incorporate Red Meat**: Red meat offers valuable nutrients and should be included in the diet. Whey protein concentrate also has additional benefits over isolate.
7. **Utilize Sauna Therapy**: Regular sauna use can aid muscle maintenance and growth by mimicking exercise and potentially preventing muscle breakdown.
8. **Consistent Sleep Schedule**: Maintain consistent sleep and wake times to optimize muscle recovery and circadian rhythms.
9. **Zone Two Cardio**: Integrate zone two cardio to improve recovery rates, allowing for shorter rest periods between intense training sets.
10. **Glycemic Index Awareness**: While managing blood sugar is important, don't overly focus on the glycemic index; controlled insulin spikes can aid muscle recovery and growth.
### Conclusion
Thomas DeLauer emphasizes the importance of protein intake, proper training segmentation, and joint care in building muscle without gaining excess fat. Additionally, practical adjustments such as the inclusion of red meat, creatine, and consistent sleep can significantly enhance muscle growth and recovery. Embracing these insights can lead to more effective muscle building and long-term health benefits.
Whey Protein Isolate & Concentrate. Would you recommend switching them up daily?
Always good information Thank you very much
So in separating cardio from your weight training, does that mean that I should be doing cardio in the morning and then weightlifting in the afternoon? Because what I have been doing is cardio first and then weightlifting afterwards.
agree to all, except the glucose spikes. any spike beyond 140..150 and longer than 3h is bad.... if your body is 40+ y old.
And still carbs should be consumed always only if their is sufficient protein coming with it.
Actually came across a study that showed high calorie intake for new lifters one being high fat the other higher protein and both gained the same amount of mass, it seems to be dependent on how many years you have been lifting that protein becomes the crux, more so after the first year and a bit of lifting
One thing that is underadressed is the popular philosophy that all fitness magazines promote is training heavy 6 days a week. ALL of the greats took steroids because you RECOVER faster. Drop it down to 3 days a week and workout for a good proper honest 30-45 min and youll grow
Have you addressed the Amino supplements going around that replace protein without calories? Perfect protien, Optimal protien, fortagen, etc...?
Same, will you do a video covering prohormones, I used to use them too a lot of money, I do feel I always gained strength when I took them, are there any real benefits and what is the science behind them? Are they very unhealthy or worth taking? Hard to find any reliable information on them. Thanks Thomas 💪
Great video!
I enjoy a good what would I tell my younger self topic 😊
We all would achieve crazy greatness, if we could do that time machine thing to talk to younger self. But then again, it was always the normal process to gain more wisdom while getting more seasons under the belt.
This video was awesome. Thank you sir!
Thomas that’s same thing I did great video
How about fasted weightlifting? Is it okey for muscle growth ?
Yes. Weightlift fasted and then have your meal after.
Would love to see a video on the bioengineered food. Since you were/are an Aldi guy. Have noticed it's everywhere and how can we avoid it. Or should we avoid it.
I used to run a lot with all kinds of races! Then I got major arthritis! I needed hip surgery! I’m unable to do my love for running! I go walking until I hit 10’009 or more
Gracias Thomas.
What if you’re a vegetarian??? Where u get your protein
It had good informative content
Anyone knows what footwear Thomas uses? Around ~6:50. I need a new pair for cross-training (lifting and medium-distance running).
Is the red light therapy at Planet Fitness any good?
And I’ve got a link on where to buy saunas in the description below.
I can’t seem to get smooth legs at 51 and build the muscle I want. I think I’m done. I’m old and can’t get rid of problem areas no matter what I do. I do squats at 85-115 pounds, do all kinds of leg exercises with weights, and look like old lady chicken legs. Sick of trying. I can’t figure it out
Building muscle typically requires a caloric surplus, where you consume more calories than your body expends, providing the extra energy needed for muscle growth. However, under certain circumstances, it is possible to gain muscle while in a calorie deficit, although the rate of muscle growth may be slower compared to being in a caloric surplus. Here are some factors to consider when trying to build muscle in a calorie deficit:
1. **Protein Intake**: Consuming an adequate amount of protein is essential for muscle growth, especially when in a calorie deficit. Protein provides the building blocks (amino acids) necessary for muscle repair and growth. Aim to include high-quality protein sources in your diet, such as lean meats, poultry, fish, eggs, dairy, legumes, and plant-based sources like tofu and tempeh.
2. **Resistance Training**: Engaging in a structured resistance training program is crucial for stimulating muscle growth, even when in a calorie deficit. Resistance training helps maintain muscle mass, improve muscle strength, and signal the body to prioritize muscle preservation and growth.
3. **Nutrient Timing**: Timing your nutrient intake around your workouts can be beneficial when trying to build muscle in a calorie deficit. Consuming a meal rich in protein and carbohydrates before and after your workouts can help support muscle recovery and growth.
4. **Quality of Calories**: While you may be in a calorie deficit overall, it's important to focus on consuming nutrient-dense foods that provide essential vitamins, minerals, and antioxidants to support overall health and recovery. Avoid empty calories from highly processed foods with little nutritional value.
5. **Patience and Consistency**: Building muscle in a calorie deficit may take longer compared to being in a caloric surplus. Patience and consistency with your nutrition, training, and recovery are key to seeing progress over time.
It's important to note that the extent to which you can build muscle in a calorie deficit may vary depending on individual factors such as training experience, genetics, age, and overall health. While it is possible to make gains in muscle mass while in a calorie deficit, the process may be more challenging and slower compared to when in a caloric surplus. Consulting with a fitness professional or nutritionist can help you develop a personalized plan to achieve your muscle-building goals effectively and sustainably.
I'm convinced every seriously jacked dude went through a nasty disgusting dirty bulk. Nothing to be ashamed about, brother.
Those Kineon devices... can you buy them by the dozen? Asking for a friend.... :)
What brand of sauna do you have?
Can you provide the link to the company and what model it is?
Thanks!
#1 sauna is a wood-fired sauna!
Kids have it so easy today?!
1. Your channel for all the answers
2. iPhones
3. Air pods
4. Organic foods
5. Endless flavors of supplements
6. Online coaches
7. Gyms on every block
8. Creatine gummy bears!?
Is it difficult? High weight, low reps. Seems easy. How old are you? I don't remember calories ever being a thing. It was always protein, since the 90's
Cell Tech was king ! 😂HMB with horse pill amino acids 😂EAS choking down a 3000calorie mass gainer with prob 200 grams of sugar!😂
I use to avoid legs too now it’s the opposite . I love training legs and how cool the leg muscle looks mainly the quads .
I disagree with the crabs. I have so much energy when I don't eat carbs. Soon as I do, because I like to experiment. The next day my body wants carbs and won't move as energetic. Plus Dr. Mike is on steroids so he shouldn't be inputting anything. I've also built more muscle without them. But it also took me a while to get fat adapted. About 2 years.
Reality is it's a person to person thing, I can't even work out with a little bit of carbs in my diet
Silly question but do all these points you mentioned apply to woman aswell as your speaking about what you did and your a man cause I want to gain muscle and lose fat
I used to eat 6 eggs everyday ‘bacon! Avocado! I. started thinking that was too many! I eat now 3 ! Someday’s 4!
Where's the link to 15% off a spa, 8 hours sleep, the correct zone, red meat, whey protein, etc., ad nauseum.
Rule #1 Listen to your body
Unfortunately, not enough people know how to interpret that.
4:38 now 5gm of creatine!!...I saw you saying 10gm in one of your latest videos!!.. What is the truth now?
I basically get my protein from eggs! Chicken Turkey !
Does anyone else has nausea when they take creatine??? I mean, i was taking a very low quantity... and I would have nausea... anybody relates?? Anybody knows why??
You shouldn´t suffer from joint pain and back pain neither. But it is common in "body builders", seems they do too much on muscle for joints to cope.
I got patellar tendonitis in both knees so tried being clever and did standing leg press machine. Then I got 3 prolapsed disks and disabled my self. Doing calisthenics now with functional exercises and I'm as fit as ever now.
@@Ben-mn3xz Finally, well done!
🎯
No offense bro, but that is the main reason anyone who is concerned about building if not minimally preserve muscle to avoid long term sarcopenia, should avoid “textbook” keto with it’s focus on moderate protein intake at the expense of higer fat intake That may be great if you are only concerned about fat loss and getting high on ketosis, and don’t really care about building if not preserving. I learned that lesson the hard way. Rebuilding lost muscle is far more difficult and is more challenging vs losing fat once you sacrafice muscle mass at the expense of fat loss. You are better off going hardcore carnivore.
The best homemade protein shake
3 raw eggs
22g ovaltine
22g collagen peptide powder
12.5 oz whole milk
People with celiac issues should avoid due to barley and malt ingredients.
Thanks for the disclaimer. You are absolutely correct. Check labels and know what is in it before consuming anything and everything.
For you*
Eggs and whole fat milk have been a staple of bodybuilders for decades before industry found a way to make money off the waste product of cheese production. Ovaltine contains 16 minerals and vitamins. Collagen peptides are great for ligaments, tendons and bones. So no, its not just the best for me. Whey protein is a waste of money but keep buying it if you want to.
If you gain fat while gaining muscle your eating too many carbs. Always limit carbs and fat management is easier.
I wish I loved cardio like all you ! I F”””@!? Hate cardio lol
I hate cardio too! However, knowing I need it, I have started playing racquet ball. I also hike trails which helps to distract me from the monotony of walking/running. I think I'm ADD, even in my training!
The stretch marks in your old picture makes me think you built muscle faster than your skin could allow. Is that how it works?
No it’s from being fat. My daughter who’s overweight has stretch marks on her sides and inner thighs, I promise it’s not from putting on muscle too fast :-)
Bro do you even lift😂
Thomas DouchLauer
Make sure to add you TRT dose to the regimen
This dude was massive at a young age. Whether or not he is on TRT doesn’t matter. He has great genetics
@@lancer717 you’re absolutely clueless if you believe TRT doesn’t matter. Thanks for showing your ignorance
@@cg1811 of course it matters. But I’m saying he already had a great base to start from.
🤔 *3 simple rules: Steroids + Steroids = Steroids.*
I noticed that too
Creatine causes exactly zero moon face..you're just setting up your creatine gummy sales pitch...creatine in gummy form doesn't cause "water retention" right? 😂😂
There wasn’t even a creatine ad in this video… and of course in gummy form it can still cause just as much retention. But anecdotally lower dosing can help alleviate the potential.
Bro didn’t even check which video he commented on ☠️
As if iron was a good thing
Jesus Christ loves you unconditionally that he was crucified on the cross for our sins. Receive salvation by accepting grace, repentance and building a relationship with God. You must try live like Jesus and God's will but we all fall short so do your best. Studying the word(Bible), prayer, implementing the teachings of scriptures into your life and more will aid you. May the holy spirit dwell inside you prosper and guide you. Praise the Lord. I pray for whoever encounters this comment is to please have faith and follow through with it. Amen to everyone 🙏
Seek his face ❤
youtube.com/@mindshift-brandon?si=qE5vvC0JdxzEQVHf
This isn’t the platform for your brainwashed bull shit.
Oh stop....
fairy tale ❤❤
Did you take any roids ever?
John 3:16 Context
13And no man hath ascended up to heaven, but he that came down from heaven, even the Son of man which is in heaven. 14And as Moses lifted up the serpent in the wilderness, even so must the Son of man be lifted up: 15That whosoever believeth in him should not perish, but have eternal life. 16For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life. 17For God sent not his Son into the world to condemn the world; but that the world through him might be saved. 18He that believeth on him is not condemned: but he that believeth not is condemned already, because he hath not believed in the name of the only begotten Son of God. 19And this is the condemnation, that light is come into the world, and men loved darkness rather than light, because their deeds were evil.
That’s a load of bs and was a waste of my time. U click bated me n lied.
Damn Thomas wasn’t natty back when he was on pro hormones. Those shits were powerful as hell but terrible lol
HORRIBLE lol. Almost worse than the real shit
@@ThomasDeLauerOfficial did you ever take the topical tren? Trenazone was the name of one lol. Put 25 lbs on me in a month. Soooo much water hahaha
Dr. Mike shouldn't be talking about healthy lifestyle and physiology when he himself takes steroids. 0 respect.
Very true, I disagree with the crabs. I have so much energy when I don't eat carbs. Soon as I do, because I like to experiment. The next day my body wants carbs and won't move a energetic. I've also built more muscle without them. But it also took me a while to get fat adapted. About 2 years.
#1. Don’t do steroids.
i still dont trust creatine. Im worried it'll screw up my kidneys
It won't.
@@JasonBuckman
@@Amir_Nassir
Creatine monohydrate is literally the most-studied supplement. There is absolutely zero evidence of it having any negative effect to the kidney (or any other organ).
💯 bro! This is all backed by science. When I was in my 20’s I read every book 📚 on this topic and would apply it. Here’s a story of how this works like magic 🪄:
I was at the hottest bar in Downtown Fullerton (Southern California). These 2 absolutely gorgeous Czechoslovakian models walk in, like 5 ft. 10 and perfect face & body.
I’m racking my brain for the perfect backhanded compliment and I ended up walking over and saying “Are you guys porn-stars?” One of them was super annoyed and said “why would you say that, that’s so rude,” but I just talking and asking them questions.
The bar was about to close and I can tell the girl was affected by my opener still but then she grabs my hand and says “ you’re coming home with me,” and I had a very fun night 😉.
With the really beautiful women that you can tell get lavished with compliments the backhanded compliment also called “neg” really works!
Ɓro, you are on the juice. Making videos talking about gaining results as if steroids weren't the main cause is literally misleading your audience. Do better.
Dude. I’m not on juice. If you think this is what a juiced up body looks like (or question my ability to attain this and maintain 180lbs naturally), you really are mistaken. I’ve been on more plates more dates multiple times, have showcased my bloodwork multiple times. But I’ll never convince people like you but dont make accusations against my professional character.
Come live with me for 1 week and see if you can hang.
@@ThomasDeLauerOfficial
Amen Thomas
We’ve followed your channel for years - I’ve met many people whose life you have changed!
This is natural & down to hard work discipline & following the program!
Keep it up pal ❤
But u take steroids!
Loved this. Thanks Thomas!