How to Build Muscle with Fasting | The Ultimate Guide

[@ThomasDeLauerOfficial]

Free Intermittent Fasting Meal Plan (downloadable): thomasdelauer.lpages.co/fastandfeast/ Free Keto Diet Meal Plan (downloadable): thomasdelauer.lpages.co/real-person-keto/

[@tylahmckenzie6323]

X xyda

[@stevenintexas6947]

I have done intermittent fasting before with good success. However, if I am weight training and trying to build muscle and say I need to eat 1,800 calories per day, do I need to fit all 1,800 calories into my eating window no matter how small that window is?

[@vinzchannel01]

@Thomas DeLauer Can you do this all your life tho?? (the stuff in this vid)

[@behuman374]

No food no Muscle simpel its that 🤣🤣

[@behuman374]

To build Muscle with out food, its just like driving Car with out fuil, 🤣🤣🤣

[@katblickety]

Let me save you 20 minutes: 1. Workout hard and in a fasted state 2. Break your fast right after finishing your workout 3. When breaking your fast, stick to lean protein, small amounts of lean carbs, a source of fructose (ie. an orange), and Omega 3

[@tsewangrigzin8528]

Thank you man

[@mariano1018]

You deserve a double post workout meal as a gift

[@corndogS29]

Perfect. These fitness channels sometimes have really good info but it’s buried under so much filler and bullshit, I can’t actually stand to watch the whole thing

[@BlahstarRecords]

@@corndogS29 It's not bullshit. You should try to learn how and why your body functions the way it does. Don't be fucking lazy.

[@psychurch]

Thanks for letting us copy your notes 😁

[@timgoffard]

Everyone is complaining about how long-winded the video is, but I appreciate the explanations. I like hearing the stuff behind the stuff.

[@diegomilenkovega2840]

I agree. But I think we need the video markers and a description with the punctual things that people need to know. It’s a design flaw. Not a content flaw.

[@pivotal-ai]

So true. Thomas made my day with this video! EXACTLY what I was looking for. Simple and straight forward, perfect amount of science such that I can google the relevant terms and learn more on my own leisure. You ROCK Thomas!

[@robertrussell1465]

That’s exactly why the people who look for the quick fix answer can’t stay lean year round like Thomas can. I want to understand the material so I can apply it efficiently and not just hear the instruction and do it. I love these videos and I love the explanation along with them. Awesome content 🙏

[@nomadicwolf6132]

100% agreed. The real problem is a lack of attention span, not the length of this video.

[@megaexidor]

Yes that way you can have some understanding of what you're doing and why👍 because it works

[@michaelgeer10]

Dude, your videos are great. I struggled with type 2 diabetes control for 3 years now. I followed the suggested dieting plan given to my by my doctor, took the medication and still was unable to control my blood sugar and my diabetes kept getting worse. About 6 months ago I invested in a home gym, started watching your videos and switched to a ketogenic diet and intermittent fasting on a 16/8. My diabetes is now in remission, I've lost 60 lbs, and I no longer need medication. I just wanted to thank you for your content. I started this journey at 420 lbs. Now I'm halfway to my goal weight of 300 lbs.

[@shnast-tv2]

Amazing! Keep it going and post something when reach your goal

[@LJ2K2025]

Just eat 1 meal a day high protein low calories, train full body everyday 1 set to failure each body part you will lose all that weight in 4-6months

[@gingermonroe4153]

Due t the cheap highly processed foods bad But Good f u😮

[@clockwork9825]

This is so cool. Congratulations

[@MrPallavregmi]

hey michael, I want to inform my dad about this as a solution to overcome his type 2 diabetes. Could we connect so I can better understand what your training, diet, and fasting schedule looked like to get to remission? I also am wondering if you experienced any issues with your lifestyle transition initially and what your doctor might have said to you about switching your lifestyle gears in the way you did.

[@IronForgedUnderPressure]

Intermittent fasting and prolonged fasting literally saved my life. I am 47 and look at my avatar. I am no huge bodybuilder, but I am strong and healthy. It takes a while to get used to the idea of not eating. I am addicted to it. I eat anywhere from 3-8 hours a day. I try to hit 18/6 most days and then I love to do a 48 hr or 72 hr fast at the end of the month. MTor is indirectly proportionate to longevity. I battle with wanting to be big and strong and wanting to live a long life. I am slowly turning towards longevity. The things that happen in your body when you don’t give it food is almost magical. It can heal just about anything.

[@Gmod2012lo1]

Same man, but I am a skinny guy in early 30s, battling with preserving youth and health, while working out and trying to build some mass(unsuccessfully for two years now). I even lose weight during summers because I really like eating melons. I am fit and vigorous though. But really missing out on at least 7kg's of pure beef

[@M0stlym3answ3ll]

Any “vitamins” contributing you that “not huge body building” body of yours, that you’d like to share with the class ;)?

[@olol9084]

I love how you tell people the steps to take, but also include the science behind it for those that want to fully take control. I know a few people who get very precise with their workout and nutrition, and it seems like that gives them an extra edge

[@devinlyttle4786]

Your ability to clearly and succinctly articulate the"why" behind the "what" is impressive. Appreciate you, brother!

[@angelachanelhuang1651]

fat burners increases the metabolism in your body. it does reduce fat

[@pedroflovera]

Im on a weight loss journey, your videos and your knowledge have being amazing, i learn a lot, Thanks!

[@priceandprice]

As a 62 year old I learn so much from your blogs . I still work out some 40 years now . Working hard to make and keep muscle . Hardest thing at 62 is getting a good pump in my muscle when I work out . I always thought a good pump equaled a fuller stronger muscle over time .

[@bobgilmour3172]

I’m over 80, doing this over 60 years, and stil learning, particularly from this guy. Sort of figured out the basics of DeLauer’s message on my own, but much prefer his studied analysis and specifics to my own guess and by golly.

[@6packonlyripped604]

Sorry old folks get your pump

[@tdchurchie]

I'm 61, and fast as well, struggle with working out in the morning and then continuing to fast until noon or 1:00 (I start about 630). What is your schedule?

[@garybrown9719]

Stop drinking alcohol and coffee

[@herculesking8054]

Try sustanone.

[@J3uddha]

I want to hate this guy but you can’t argue with a video like this which backs every statement of personal experience with scientific articles all the way through. So rare do you find a person with so much experience and understanding around fasting AND muscle building, and overall optimal health. Bravo

[@SchuyFit]

I like that he explained everything that's vital in just 18 mins. It takes 30 mins or more for others to explain these in their videos.

[@hamodeykadrya4983]

You are 100% right man. I train on an empty stomach and i have more stamina and power to lift. First it was hard, but now i am so used to it.

[@marcz239]

Same, nobody understands this

[@XxowendanxX]

I couldn't imagine doing that. I always thought that you should fuel up before a workout and never train hungry.

[@premchopda]

Thanks!

[@SamiMemon]

There are only a handful of quality content creators on YT. You top that list, captain!

[@fwabble]

He really doesn't. Jim from AdoredTV tops that list. This guy is just biceps and a face. They love people like you.

[@ikarishinji3038]

Not really.

[@LeviHeatonIII]

Totally agree with you. Jim Cavllerri from athlean-x is another top quality guy. I also really like Igor from Vitruvian physique and the guy from Gravity Transformation channel and I follow Jeff Nippard too. These are the only fitness channels I follow .

[@graceconversations3996]

So true brotha, the other day I was fasted for 17 hours when I started my workout and was able to dead lift 405 5 times then I broke my fast 20 hours and felt great! I’ve been fasting for 10 months now and it’s changed my life! I’m finding out that a protein shake mixed with oatmeal water ice, blueberries has been a great fast breaker for me! Then in about 45 mins I’ll have my first meal!

[@Thisispow]

Apart from feeling good, have you felt being able to grow muscle and get stronger as well?

[@chuckiesrus1399]

I've exercised/trained for my entire life, and this is the exact method I have come to that I feel my best at, and I didn't even really understand the science behind it until recently. Makes sense why, now that I have looked further into training while intermittent fasting

[@geraldwharerau3602]

I have been doing all the things you have explained ! And it has been great for me! I am 57 years old! So I wonted to keep as much muscle as possible! I have been disciplined with my fasting and only eating howl foods and I have cut out sauger ! And I have been doing my work out 💪🏽 in the morning and having my food after that! And my last meal two or three hours after that! And I have lost fat and gained muscle! I haven’t lost much weight! But my body composition is so much better it’s incredible bro! It is so simple and so effective my brother! ❤

[@sovi481]

This channel is something, I've been looking for since I'm on a keto.

[@mlaforce]

This man has the body to go along with the extensive knowledge he has stored in his head, I trust him.

[@yash422vd]

Mr. Thomas what I like the most about your videos is...you back your talk with science & chemistry and that's what our body is made of! We know you are doing lot of research & hardwork before shooting any talks & videos! You are really doing a great job! Thanks a ton!

[@cochroach10]

This guy takes everything that's complicated and makes it so simple I love this video

[@patcomly9886]

Seems to me that he makes something simple, complicated.

[@daryanjones3195]

Love your video bro. Just started fasting about three weeks ago. I eat every 20 hours. I was concerned about losing too much muscle at first. But im glad I came across this video

[@c.p.889]

How has everything been for you since ? Was you able to gain / retain muscle

[@parales03]

I would love to see timing and a break down of meal plan. Amazing video!!!! But it’s pretty hard to figure out how much to eat by hour and how much protein in each meal.

[@SiimLand]

Eat most of your calories post-workout and you can build muscle with fewer calories

[@ThomasDeLauerOfficial]

Truth

[@the.french.lobstercolinrau2728]

technically, due to how eat-shock proteins and hormones work, aren't we in a "post workout state" at all the moment of the day after a workout ?^^

[@musicdamar583]

I'm never hungry post workout.... actually I start my fast post morning workout and eat very late at night

[@kelleychilton2524]

Thomas could you please do a video about phosphatidylserine (aka PS) …. pros/cons, benefits/risks, etc. Thank you!! Faithful subscriber!!

[@ronburgandy3339]

Music Damar how long after the workout do you consume your first meal?

[@angelcarattini2461]

My lord.....the amount of information you put out in the little amount of time this video has without any bloopers is crazy...but great...ty very much it's helped me alot.

[@PellegrinoPool]

yes. He forces me to listen over and over. And I don't even start one of his videos without going to 75 speed

[@loumilano1414]

Four sigmatic mushroom coffee is working great for my REM sleep!!! I just woke up from a dream where I was a Mongolian fighter pilot and Donna d'errico was my co pilot!!!

[@ThomasDeLauerOfficial]

That’s a weird dream

[@Karan_J_]

🎯 Key Takeaways for quick navigation: 00:00 🏋️ *Strategic timing and understanding body mechanisms are crucial for building muscle while intermittent fasting.* 01:25 ⏰ *Training in a fasted state can leverage catecholamines, aiding in fat burning while preserving muscle.* 03:19 💪 *Utilize mTOR activation strategically by timing workouts near the end of fasting periods to optimize muscle-building potential.* 05:39 🥩 *Lean proteins, specifically rich in leucine, spike mTOR levels, crucial for muscle synthesis during intermittent fasting.* 07:47 🐟 *Adding a small amount of Omega-3s before breaking a fast can significantly increase protein synthesis for muscle building.* 09:23 🍚 *Timing specific carbohydrates post-workout with salt, glucose, and fructose can optimize absorption for insulin spikes and muscle building.* 12:25 ⏱️ *Training in a fasted state elevates mitochondrial density over time, enhancing overall strength and muscle mass.* 15:28 🌿 *Consuming MCT oil before bed can increase resting energy expenditure, aiding fat burning during sleep.* 16:10 🍽️ *Consider adjusting fasting periods to align with workout times, enabling strategic caffeine use post-morning workouts for increased glycogen uptake.* Made with HARPA AI

[@reynarbarte7743]

Great

[@cupradesigns2235]

Thanks for this Thomas- I'm going to have to watch this clip a few times for the info to sink in... at the moment I've got no idea when to eat what!! Train in fasted state is the only thing that stuck in mind! Then break fast with coffee and carbs!?

[@Good_at_clips]

Thank you so much. Since January 1st I went from 174 to 153 from fasting. Now I am ready for some healthy bulking. Your videos have help so much. I am just following everything you suggest.

[@kasperjocker]

I need to see this video a couple of times to fully absorb all the information

[@rajashahja8975]

and then loose muscle mass, great!

[@me5o]

Don't bother absorbing it, this guy's full of shit. Listen to Eric Helms, Layne Norton & Mike Israetel instead.

[@JohnCoctostan]

If you get an insulin spike it will help you absorb all of this information.

[@BIGT-tg4gu]

me5o layne Norton is full of shit .

[@VicColomeet]

@@me5o why are you on this channel then?

[@HealthHacksDaily01]

Thank you so much for sharing this insightful video on building muscle with fasting! The breakdown of complex mechanisms into understandable points is greatly appreciated. The practical advice and strategic insights provided in this guide are invaluable for anyone looking to optimize their muscle building journey while incorporating intermittent fasting. Grateful for the effort put into making this content accessible and actionable!

[@greenninja3244]

Could you give an example of a meal that would include the amounts of fructose, glucose, and salt that you suggest eating?

[@quantumpotential7639]

Four McDonalds Frappes, preferably Mocha. Once every three hours til your fast is over. This way your fast doesn't feel like a fast, but a party.

[@MBCz_XtRMn8ToR]

@@quantumpotential7639 🤣

[@cb8084]

@@quantumpotential7639 dooood... Fucking best KZbin reply ever. I never laugh out loud reading comments .... Literally laughed out loud.

[@allmight5008]

Orange, yam and salt???

[@danielbenitez6985]

Yes just add 2 slices of wholegrain organic bread, an apple & some berries, and half a teaspoon of salt to your meal.

[@Evnflw1]

I feel stronger when I work out fasted!!

[@Johann_]

Game changing! Thanks!

[@777lucifero]

i gained about 30kgs on my leg max lifts in about 3 months (from 125kg to 155kg squat), and about 10/15 on my arm lifts (standing shoulder press, bench). Eating only at dinner time, and training before dinner, for about 4 hours. But I did also gain about 18kg in body weight, because I was eating and drinking like an animal. For about a month straight I also drank a couple bottles of wine or more (holidays back home) every single day. Still gained. So basically, I gained just as much, if not even more, as when years ago I would eat every 2 hours. The main variable I see in gaining strength, is eating in a surplus, regardless of the timing. Sometimes I even ate hours after the workout, not bothering with bringing anything with me to eat right after workouts. Having tried quite a few different methods, I always seem to be mostly correlated with overall calorie intake. If I eat like animal, I gain strength, and that's even if i binge drink day after day for a month. One very nice thing with training fasted and doing a 20/4, or similar, is that i'm not hungry nor do i have cravings during my workouts.

[@redblack3929]

Anche io . Allenamenti dopo 16 o 18 ore a digiuno sono stati i migliori per me.

[@loumilano1414]

I do everything in a fasted state if you know what I mean buddy!!! Thank you so much Thomas for introducing lions mane too me and rejuvenating my night life!!! I'm 50 years old and I feel like more of a lion now than I did when I was 18!!! My wife wants me to thank you for her!!! I'm getting more tail then ever thanks to you!!!

[@ThomasDeLauerOfficial]

Tell her I said she’s welcome

[@loumilano1414]

@@ThomasDeLauerOfficial I never ate grapes in bed before at night until I met you thomas!!!

[@I_Snook]

​@@loumilano1414😂😂😂

[@anandbaheti]

Did ur wife not read all this ? 😂

[@timyong6152]

This single video is a gold mine of information if you want to eat and workout the smart way. By living a healthy lifestyle, fat loss is just a bonus.

[@cryptowhisperer8991]

Thomas you answered all my questions in this one video! I eat everyday at noon and fast 23 hours. Got a Bowflex on the way. So know I know I need to work out around 11 then break my fast at noon. I just started 12 days ago at 257lb and I weighed this morning at 230! Great videos, Great content! You've been a blessing brother! I'm a subscriber and I share you videos with friends that I'm showing my path too!👊

[@NathanielDowell]

How are things going?

[@gingermonroe4153]

U lost 27lbs in 12 days Does not seem healthy😢

[@beardedsoul7845]

Video idea, show breakin fast meals for those different types of purposes. Like weight gain.. muscle building etc.. I know you talk about it but for the visual learner

[@frankrobertolsvik6988]

Thank you Thomas for one of the best podcast on youtube. I have started your 16/8 fasting with eating only afer training. I have also done my first 40 hours fasting since 35 years ago. No sugar, and low carbs. Cheating meels is very bad, so that is out. Alcohol nothing for 3 months. I have vent from 27 body fat to 15-17. My goal is go under 10%. 8-9%, and then go slowly back to max 14-15%. You didnt mention creatine? Can I take that before training, or after training when m doing 16/8 fasting? Thank you!!

[@raytucson]

I appreciate the references you put in the video description. One, because it proves you have a knowledge base. Two, that you are sharing the knowledge. And three, so that I can read up and build my own knowledge. Thanks.

[@clevitationcr1982]

Is collagen powder also a great way to break the fast to trigger high MTor levels?

[@MANIFESTFASTWITHJASMINE]

How many hours post workout should we eat? I’ve heard everything from eat immediately to wait as long as possible? If we don’t eat within 1-2 hours post workout, do we still reap all the benefits of the insulin sensitivity, Mtor, etc...?

[@LuvyStylesOfficial]

I just started a second job and up until recently I thought that meant I would have to cut back on either fasting days, or workouts. This video gave me the knowledge that motivated me to develop a plan, and the reassurance that what I was doing was safe (which I needed before I tried something that sounds so crazy)! I'm 23:1 fasting, working 13 hour days, and still have enough energy to push myself without injury. Never thought working out in fasted state was even healthy, let alone beneficial 😅 I should mention it took cutting out an energy supplement that I "thought" was helping me get through the day and worth breaking my fast for. Once I was on a complete fast (Black Coffee + H20), it fell into place. Post workout meal hitting all the bases as you state in this video, trying to keep fats to a minimum. Supplement routine during meal, and consumption in under 30 minutes. Can't give enough praise for this video! I have renewed hope for my gains 😎

[@Bleideris0]

You mean cut down on carbs?

[@6packonlyripped604]

Timothy Robert seems 👀 lost lol

[@LloydHanebury]

Could we get more examples of the what would be a good choice for the glucose and fructose combination?

[@craigslitzer4857]

I prefer watching the in-depth doctor & researcher lectures to your style of video, but I gotta give credit where it's due. No one else covers the gritty details regarding exercise and muscle building the way you do. I've been searching for days for an answer to my question about when during a fast to exercise, what changes occur in the body, etc. Although we were aiming at a slightly different targets, you covered it all here. Thanks!

[@ROBLIFTS]

I know this video is longer, but really appreciate the breakdown and science behind the explanation! Helps with the understanding of why it works, amazing content like always bro

[@OmarMohamed-qx1vq]

can you make a video telling us how to eat on a day to day basics? like a meal plan. It would help me out a lot.

[@Washthebrain]

Omar Mohamed Unfortunately you gotta pay for that

[@timloplae603]

bit.ly/legal_steroids_alt

[@OmarMohamed-qx1vq]

@@Washthebrain oh man

[@jimmysantana5310]

Good carbohydrates, good source of protein and good fats, just eat healthy bro.

[@ryanrobin12]

Just eat clean

[@tamerinanc8079]

Thomas, Thank you for sharing this video. Any plans to make an updated version of this video in light of new scientific publications?

[@samira6233]

I constat that you're contradicting one of your videos where you talked about training in the morning and continue your fasting till evening

[@davet8134]

Can you do a video on the effect of taking Anti-depressants/anti-anxiety meds on muscle building? I can't tell if they hamper my process. Thanks Dave Ireland

[@drygon9324]

Maybe this will help you. They should not affect you dirrectly with muscle growth, but they may make you gain or lose fat, depends on your predisposition. (I gained fat, doing the same workout, continuing with my schedule when i got off the meds i lost it back in two weeks) You need a moderate level of anxiety to generate motivation towards a goal. If your antidepressants lower your anxiety level too much you may have problems respecting your schedule or doing things at all. If so, you need a lower dosage. Otherwise, it is possible that you are hitting a plateau.

[@davet8134]

@@drygon9324 Thanks mate. I take one tablet a week now. When I took them every night I was so groggy the following day and lacked any motivation to better myself in work or gym

[@briansmith5501]

Could I take creatine in the fasting state while training before breaking the fast?

[@bryanmartin897]

I “ earn my kill” before my first meal of the day. At least 30 burpees , 4 count jumping Jax, sledge hammer to tire 30 each arm. But I do more this is just the minimum. I do my real workouts after eating through the window before the last meal. Works

[@meskalin64]

When you say MCT oil before bed do also mean coconut oil/butter or just strictly MCT oil?

[@hunterwilliams279]

What do you think about simply orange juice? I heard they have teflon coating in the orange juice.

[@s.e.s.9802]

I just followed this protocol and did my workout 19.5hrs fasted and it was my worst workout yet. I felt so weak and couldn't lift my usual volume of weights. Is that normal?

[@PautKalun]

And this is why weight training fasted is a bad idea. You’ll be better off just taking a fast absorbing protein shake no carbs..yet. And then after workout eat your first balanced slow digesting meal

[@In_Flames_G]

Love your videos. Packed with so much info... I need to start carrying a notebook to the gym to write down all these tips. I usually watch your videos while doing cardio.

[@woorawoora]

focus on ur cadio~~

[@herculesking8054]

I could go on and on about how great this video is, but I want to watch it a few more times first.

[@softiss]

If u google strengt training during fasting its not recomended. but i wanna do some deadlifts and stuff. not like intensive 2-3 hours of strengt but base excersices

[@bricewinter8345]

So in short, about 20-30 g lean protein, 30-40 g glucose, 15-20 g fructose pretty quick post workout and then an hour or two later depending on fasting principles rest of calories for the day? Then last thing consumed before starting fast is MCTs?

[@slores]

I too have a question about MCT oil intake before bed

[@MANIFESTFASTWITHJASMINE]

But, does MCT oil take you out if a faster state?

[@pivotal-ai]

Perfect amount of science balanced with simplicity and DIRECTNESS. High quality omegas... AND content from Thomas! The science was just enough to give me the terms and context I need to search online for additional info on my own time later. You're the best!

[@Arvolve]

This sounds to be going back to how I imagine we've evolved - going for a period without food until we find something to hunt or catch which may require us to run after it (working out) after which we'd feast on and load up until get to repeat the process.

[@bcbarc7044]

FINALLLY! ...the video I have been looking for. Thank you!

[@mmmmm596]

Dude I literally do research on mtor in neurons. I was very surprised to hear you mention it here.

[@kelvinthomas9060]

Just when you thought he's another pretty face

[@markjohnson3737]

Been waiting my whole life for this video!

[@ThomasDeLauerOfficial]

I hope it helped!

[@trucobarentos4538]

Awesome, very informative and well explained. Thanks

[@ahmedistiak]

I am a doctor. I have yet to verify everything you've said but I highly highly appreciate the explanations and rationale given for your course of action. Highly appreciated.

[@zimecka72]

We’re you able to verify?

[@showmethemonny5796]

Doctors aren't nutrition experts..nothing to verify

[@XxowendanxX]

"I'm a doctor" does not carry with it the same credibility it may have in years passed.

[@yvonnebramble]

@@XxowendanxX😂 agree

[@lula1908]

@@XxowendanxX so true

[@loumilano1414]

I basically have everything Thomas has taught me down to a science!!! I just hope that Thomas can keep finding new and exciting things to teach!!!

[@johnmole9958]

Is it all working for u?

[@benzcrazy]

I love all of Toms videos, he starts from the elementary to the complex to break it down for people who are trying to learn how to become healthier and is advice is good . All you have to look at is how fit Tom is and that’s a great Incentive to follow his advice . He’s proved what he preaches does work .

[@hakantekin3047]

Thomas could We train in the morning and then continue fast then break it at lunch? Or do you recommend breaking fast immediately after the work out?

[@LukeFX1111]

I don't think time of day is relevant here, your morning is when ever you wake. So if you wake at 9 am and train and then break your fast at lunch is completely fine.

[@jamesduarte1021]

This only applies to u if u want to build mussels.your body absorbing more at this time. In the order he says.

[@stevesherman1743]

If you’re hungry after workout then by all means eat ! Some flexibility is allowed, but suggests eating right after.

[@layniewolfe]

Love you videos! Could you please clarify something? In another video you talk about it not being crucial to eat protein immediately after working out, and that it’s actually better to wait because protein synthesis is much greater hours after finishing a work out. In this video you mention that is better to work out at the end of your fast. which is better for losing weight and bulding muscle?

[@memento-tv4ns]

can someone please confrim for me Workout in the morning Break the fast after the workout with everything he mentioned combined Lunch at noon and then fast until next morning? So thats two ``meals`` a day or is it only after morning workout?

[@jamesdegerman4770]

I'm so glad Thomas finally released this video I've been waiting for more information on gaining muscle while intermittent fasting. Two questions though! 1. How many grams or protein post workout? I'm assuming 30 is about maximum? 2. How many grams of salt/sodium?

[@ДжоРоганфулл]

Thank You Thomas. I find this really curious routine however i have a problem: fasting is quite easy for me but i just cannot force myself to eat after my training session. My appetite after the workout is really low (even though i was fasting prior). Does anyone have the same problem? What can be causing this? Thanks again for the information though!

[@lauriemaysick4347]

i love the science behind the recommendation. Keep it up.

[@callmetonight8828]

I’m not complaining about how long it is, but I would love a five minute alternative and then if it’s not satisfactory, I’ll listen to the hour and two day explanation

[@dundermifflin3847]

You can skip the explanations and just move from section to section of the video. But he has good explanations so I don’t recommend.

[@stevothegringostevothegrin9290]

Dude you are on another level....your like the Tom Brady of work out and nutrition science....the crazy part is i can follow you and it makes perfect sense ...you know how to simplify the complicated...and translate it to practical use...🤓😊🤪

[@bbboylemon]

i really like how you attach the link to the research papers that you have mentioned in your video.

[@musicboy2003]

Excellent! I've been looking for exactly this kind of information and your presentation is 100% complete. Been doing 16:8 IF with noon till 8PM feeding window, but I think I'm going to shift that to breakfast to late lunch refeeding in order to adopt your programming. Thomas, you are the best synthesizer of diverse health and fitness information on YT!!

[@gingermonroe4153]

Feeding window, that's animal control😮

[@richiewuest1564]

Question thought. If you take the MCT before bed doesn’t that break your fast? It has calories.

[@garyybarra]

Just take after your last meal and fast according to your schedule

[@candacegreer9077]

Only if you’re fasting for autophagy rather than just weight loss.

[@kita3256]

Thomas is filled with knowledge. How does he remember all of this information.

[@hatesodoshate.trumpliars85]

*So, Where is the AuTophAgy????*

[@wilhemj.loboguzman1793]

Been waiting for this

[@ThomasDeLauerOfficial]

It’s here!

[@joshmuz9018]

9:05 random guy wakes up and walks out of trailer.....how is this relevant lol

[@metsrus]

must be a female recording

[@stephenboone6011]

Looking lost and shit

[@TrustNJesusChrist]

ROFLMAO I agree. I can't stop laughing now.

[@pooyafitness]

going to the toilet

[@pyalot]

He just had post workout breakfast in his trailer.

[@PellegrinoPool]

my brother that was the most clear understandable way that I ever heard that described. The basic structure of what you're talking about I've heard it a thousand times. Now I understand it

[@frenchie1133]

Thanks for making this - I just came off a 5 day fast, I didn't realize I was making a mistake lifting heavy until I saw a different video. Lots of good videos on just fasting but this is one of the few that addresses lifting and fasting concurrently. Very cool, thanks again.

[@bobbiml1794]

Can I ask how much fat you lost on your 5 day fast? Thanks so much.

[@JoshAndres]

Hey Thomas, thanks for the informative video - I was wondering about an example of meals for the eating window. Most of times in various videos there is only mention of the meal to break the fast, but what about after that meal - and how long to the next meal? Cheers

[@mcpartridgeboy]

This is great im often reluctant to break my fast when i wake but i have a packet of rice for energy, today i lifted fasted and it was fine ! i can keep losing weight fasted and lookleaner with better muscles from lifting.

[@tonyhuang7422]

What if I lift in the mornings and don’t break my fast until dinner times? Should I take a supplement after the session?

[@BaileyBaratheon]

No supplements will break a fast, so always wait until you break your fast

[@johnsimcox9372]

Just eat enough good proteins during your feeding window and you'll be fine

[@gameANDchange]

I've been doing alternate-day fasting for the last 2 months. Eat every other day. When I have to workout on a fast day, I do the workout and eat the next day before the next workout. Body is getting used to it. Most challenging part is trying to eat two days worth of protein in one day

[@dylandelancey5959]

Possible to do this and gain weight? I like this version of fasting any tips you could give me or benefits you noticed

[@gameANDchange]

@@dylandelancey5959 It was great, but you'll like it more if you aren't obsessed with protein. Since I always tried to get 200 grams of protein everyday, I was trying to make up for that missing day during my eating day, and that was rough. I felt good and strong during this time and I liked being able to eat more on my eat day, but these days I just fast for 16, eat 8.

[@Epicstivity]

Great vid

[@pal999]

Could you simply take coconut oil instead of the costlier mct oil before going to bed?

[@hgm8337]

pal5484 yes, I believe that coconut oil is by far the better lubricant 🤗

[@globalfeargaming]

I workout with an empty stomach. And the result is outstanding. I am more energetic and gain muscles. I do IF 16/8.

[@maximus6791]

Are you in a surplus?

[@shalanathomas7751]

Do you eat immediately after the workout? Cuz my eating window is in the evening but I exercise during the week in the morning because it's convenient for me. So I fast for 10 to 11 hrs after my workout.

[@runeskate]

Bro 16/8 is not bad but why dont you try 24 (omad) ? I'm on it since 2 months, the SHIT for real

[@idiongojames1333]

Is it okay to have a pre workout protein shake though

[@xderiwx]

Can your fasting periods change from day to day as long as the durations are met, and still see the benefits from IF? For example say you're fasting for 16hrs daily, but on one day it's from say 8:00 am - 12:00 pm. Next couple days it's from 6:00 am - 10:00 pm. Would that still offer the benefits of IF, or does it need to be strictly the same exact period/times every day? Thanks!

[@youssefhijazi1132]

xderiwx I think it would be better because you are ‘shocking’ your body

[@SeleNina]

Great video! I don't get why we want an insulin spike though. I thought we wanted to break fast slowly to not spike it hard and lower the growth hormone or have high insulin problems

[@devranm1300]

when we have an insulin spike its impossible for our body to lost weight

[@Ineke-hj9ok]

When you fast your body becomes sensitive to insulin so when you do eventually eat your pancreas only produces a little amount of insulin whereas if you eat every couple hours your body becomes desensitised to insulin and ends up making a whole bunch of insulin that is unnecessary. I hope that cleared things up :)

[@SeleNina]

@@Ineke-hj9ok thanks for that! But if we get an insulin spike then we're not producing a little amount. He insisted on the spike specifically, right?

[@thehappaboy4484]

Really love the way of explanation.....

[@WilliamJohnson-vj5gz]

Hi Thomas, how would this translate to breaking your fast on keto? I currently do OMAD keto, working out right after work, coming home and eating one giant meal. Should I still have carbs and protein after my workout in a protein shake and then my meal later? Or would it be best to just have a protein shake post workout to break the fast and then my big meal 30 minutes later? Thanks!

[@ThomasDeLauerOfficial]

Do your glucose/fructose/salt shake and then have your meal 30-60 minutes later

[@WilliamJohnson-vj5gz]

@@ThomasDeLauerOfficial Thank you for the reply Thomas! Would I factor in the glucose/fructose into the normal Keto macros (ie I do 30g of carbs a day)? would this be my 30 and my big meal 0? Thank you again, much appreciated!

[@Oak432]

This video is pure gold 👏🏻

[@nathanniyazov4526]

Thomas does this mean that you shouldn't have fat with your post workout meal? what if you eat 2 meals a day? that would be too much fat to try to fit in one meal