How to Bulk and Gain Weight (Muscle) on Keto

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How to Bulk and Gain Weight (Muscle) on Keto
Study
The effect of this diet directly compared the effects of a traditional high-carbohydrate diet to the ketogenic diet
26 resistance-trained men participated in the study and were split into two groups:
5% CHO, 75% Fat, 20% Protein (Ketogenic Diet)
55% CHO, 25% Fat, 20% Protein (Traditional Western Diet)
After 11 weeks, the results were as follows:
The ketogenic diet resulted in a 2.1 kg greater lean body mass increase.
Fat mass decreased on the ketogenic diet by 2.2 kg (0.7 kg greater than the Western diet group).
jissn.biomedcentral.com/artic...
From weeks 1-11, the keto group gained roughly twice as much lean mass as subjects on the standard Western diet
The keto group “carbed up” in the final week of the study, which led to a gain of 6.6 pounds (3 kilograms) of lean mass
If you look at the results from weeks 1-10, before the keto group bumped up their carb intake, there was no significant difference in the rate of muscle growth between the two groups
The researchers even concluded that it’s, “likely that both groups gained similar amounts of muscle mass throughout the entire study.”
Study #2
This study investigated the impact of an isocaloric and isonitrogenous ketogenic diet (KD) versus a traditional western diet (WD) on changes in body composition, performance, blood lipids, and hormonal profiles in resistance-trained athletes.
25 college aged men were divided into a KD or traditional WD from weeks 1-10, with a reintroduction of carbohydrates from weeks 10-11, while participating in a resistance-training program
Body composition, strength, power, and blood lipid profiles were determined at week 0, 10 and 11 - Metabolic panel and testosterone levels were also measured at weeks 0 and 11
Lean body mass (LBM) increased in both KD and WD groups (2.4% and 4.4%) at week 10
However, only the KD group showed an increase in LBM between weeks 10-11 (4.8%)
Finally, fat mass decreased in both the KD group (-2.2 kg ± 1.2 kg) and WD groups (- 1.5 ± 1.6 kg)
Strength and power increased to the same extent in the WD and KD conditions from weeks 1-11
2.1g of protein per kilogram translate to 1g of protein per pound
And it was found that blood ketone (β‐hydroxybutyrate) concentrations were elevated within the range of 0.8-2.0 mmol*
physoc.onlinelibrary.wiley.co...
www.ncbi.nlm.nih.gov/pmc/arti...
Anabolic Response
Published in the Journal of Physiology, researchers found that low muscle glycogen concentration does not suppress the anabolic response to resistance exercise
In other words, lifting weights with low levels of muscle glycogen doesn’t impair the anabolic response to resistance exercise
They had subjects glycogen deplete one leg (but not the other) and then consume whey + maltodextrin after
www.ncbi.nlm.nih.gov/pubmed/2...
Protein Synthesis in Absence of Carbs
10 healthy, fit men were randomly assigned to three crossover experiments:
After 60 min of resistance exercise, subjects consumed protein hydrolysate with either 0, 0.15, or 0.6 g x kg carbs during a 6-hour recovery period
Whole body protein breakdown, synthesis, and oxidation rates, as well as whole body protein balance, did not differ between experiments
Concluded that coingestion of carbohydrate during recovery does not further stimulate postexercise muscle protein synthesis when ample protein is ingested
www.ncbi.nlm.nih.gov/pubmed/1...
Fasting & Anabolic Response
A study from the European Journal of Applied Physiology had subjects split into two groups that were trained on two occasions separated by three weeks - one of the sessions was performed on an empty stomach after an overnight fast
Should note that at the four-hour mark, the differences between the two groups had evened out
link.springer.com/article/10....

[@henrymarshall1908]

Never apologize for referencing the science Thomas, it's the best part of your KZbin channel. Keep it up!

[@ThomasDeLauerOfficial]

Thanks, man. I appreciate it

[@grahamefreestone5309]

The reference to science just gives me more confidence in what Thomas is saying.. 👍

[@djerickd_official]

😆 that woman at 6:18, she seems pretty upset over the truth!!

[@grahamefreestone5309]

@@djerickd_official .. Her reactions kinda go with what Thomas is saying. Especially when she puts her hand on her chest and says " No, I'll explain later".. Lol. 👍 🇬🇧

[@vantravisemoss9068]

Wait I'm confused Thomas you said ketos keep the muscle from breaking down as it usually would so does that mean that they are working against you when trying to break down muscle working out or are you referring to your muscle going catabolic

[@MrKentakie]

To sum it up: - Train at a fasted state - Break your fast after your workout if possible - 75% of your calories are fat (important!) - 0.8g - 1g Protein per LB bodyweight - Fast time: 2 days (equals 3 days IF with 16/8 per week) - 5% net calorie surplus at the end of the week What you do in your workout on your IF days is up to you.

[@michaelprovidence9961]

Im assuming training was done before the first meal of the day and not in between meals. Due to work schedules Not everyone can train and then break their fast right after. It's either i train before i go to work or before going to bed.

[@roteroktober360]

are there people who actually only eat 25% of their calories from protein on keto consistently? without at least 150g of protein i cant get satiated

[@gaythugsmatter7029]

@@roteroktober360 tf are you eating that has 150g of protein daily. Big ass meat bowls and protien shakes???

[@roteroktober360]

@@gaythugsmatter7029 meat, cheese, mushrooms, spinach, Brokkoli they all got protein

[@Samy-fk5tg]

@@gaythugsmatter7029 Cottage Cheese, Plain Greek Yogourt(Oikos), Chicken Breast, Salmon, Hydrolised Protein Powder. I cut on 1800calories a day &still manage to get 180g of protein

[@jozefszepesi8103]

We all need part 2 of this video please. Like showing examples of meals in 5 aggressive days and protein intake in 2 fasting days. It help lots thnxxxxx

[@jbruner17]

Jozef Szepesi true this

[@ellyluquenmusic7798]

Yes, meal examples would be super helpful. I’m a bit lost. I need to hit my goal weight before Jan. I need 44 lbs more lose to reach my goal weight. So plsss.

[@rudrabhojbhati2355]

I'll tell you how to do it yourself. Simple maths. First calculate the total calories you need to maintain the 5% surplus, based upon your body weight, height and activity level. I am making up a number, just so that nobody get confused it is made up, i'd use something as ridiculous as 10000 calories. Makes calculation easier too. Our Math would be: 1. So every week you would need 10500 calories. 2. Let's say by taking 0.9-1 gram of protein per pound of body weight, while consuming 75% of net calories with fat, you take 1800 calories everyday for 5 days. 3. That put your net calories for 5 days to be 9000. 4. 10500 - 9000 = 1500. 5. Last two days, you'd take 750 calories per day, mostly from protein. Change the number based upon real 5% surplus, and real total calories required at 0.9-1 gram of protein per 1 lb of body weight, and you'd get very perfect macros.

[@ellyluquenmusic7798]

Rudrabhoj Bhati Wow, thank you so much for that thorough explanation! Appreciate it!

[@lesternicaragua4414]

Rudrabhoj Bhati hey so my question is the 5% calorie surplus is from calories based on maintaining weight or calories that are based from 1gram protein per body weight and 75% fat. Because my calorie intake based on the 1gprotein and 75% fat is : 2,935 cal, 148g protein, 246g fat. But my Maintence calories are 2,033. Im so stuck on the calculation but I know I’m close. Please help me

[@CyberEditing]

"Keto Bulking" : This was one of your best "technical how to" vids. There are hardly any vids out there on this specific topic. 😎😁😎

[@mamutcina]

For a good reason, because it doesn't really work without "cycling" if you catch my drift.

[@gregvandenbold8014]

I'm trying to find more videos around this topic as well. I kind of want to do keto but I absolutely don't want to lose weight.

[@mamutcina]

@@romanopaso In order to gain a significant amount of muscle you either need to consume carbs or go keto with some gear. I use keto just to lean out pretty much. Trying to "bulk" on keto is just madness.

[@mamutcina]

​@@romanopaso See, I would argue that you're gaining, you're probably leaning out and that's why it seems you're gaining muscle.

[@lamrof]

so in summary what this video is saying is, eat more keto foods for 5 days and eat much less keto foods for 2 days through fasting. Is this a correct summary?

[@erikbudrow1255]

"Now the how-to section..." 8:23. (The science in this is awesome, just thought I'd throw a time stamp in for anyone trying to cut to the chase.)

[@ajharmiah2692]

Thank you.

[@piotrwalendzik6716]

Definitely need a part 2 , that was great , thank you for all that 💪bulk is coming strong

[@jesse_anderson]

Couldn't have posted this at a better time for me, thanks Thomas

[@ThomasDeLauerOfficial]

You’re welcome!

[@Amabinadd]

@@ThomasDeLauerOfficial Tom, i couldn't imagine how my life would be now, without your informative videos. I am so thankful that you were born in this planet , that too at the right time (my time) :)

[@TheJose12367]

this was incredibly helpful! Thank you Thomas! 115 pounds down in 7 months, you started me on this journey. Couldn't have done it without you.

[@onyekachi9662]

What? 115pounds? Please how did you do it. I am all ears. Break it down for me. Thanks.

[@BigGreezyJake]

I think this is exactly the video we all knew we needed. Confirmed my suspicions and gives me a straight forward way to implement it!

[@CRAYCRAY3592]

Thomas DeLauer is awesome. Always providing the research and knowledge we need to alter our body composition. Truly helped me build muscle and maintain my results. Keep winning, much love 🤙🏻🙏🏼💪🏻

[@jasonharms9411]

Good video. I'm a visual learner, so breaking things down on the white board and going into specific meal plans and time frames helps me alot. I'm new to keto and I want to make sure I'm following your instructions properly. Thanks, and look forward to new videos.

[@allansilveanegus]

Thanks for the video Thomas! I was 300lbs now down to 225lbs and doing the healthy keto combined with Intermittent fasting. You're absolutely amazing and thank you for all your great videos. 💯👌🏾💪🏾

[@adamdavis5175]

Well done. I've been waiting for this one. Part 2 would be great also, if you help explain ways to manage the macros while bulking. Like what would a meal look like.

[@barnburner2475]

Thank you Thomas. I have been following your info on keto and fasting both long term and intermittently. I am loosing fat. Now i am looking to build lean muscle and bulk up. Thank you for awesome info with science to back it, it is great you and your team are digging deep into research and helping many. Many Blessings!

[@CaptBill69]

I just pissed my first ketone about a month ago at age 68, and currently readjusting. I appreciate your teachings big time; and those from a couple of other favorites; as creative sparks way ahead of mainstream for dealing with inflammation issues caused by insulin resistance. I want to gain weight before I explore the benefits I believe available from fasting; as I am 5'-11" ... dipped down to 150 lbs, and prefer 160 lbs.Thanks for the way you explain Keto options plus grounding your info. in studies and science. I am amazed at what I am learning, and learning more all the time. I have aimed a number of friends toward your channel. Thanks for being you!

[@valeries1236]

Makes all the sense in the world. Really great educational platform you have built. I'm happy for you and clients that reap the benefits of your choice to make them look forward to seeing the results!

[@danielortiz9938]

Dear Thomas, I've suffered with terrible digestive and skin issues for almost ten years. I have seen so many different doctor's/specialist's and followed their advice with hopes of getting better. I listened and trusted these "professionals" with my health thinking I was doing the right thing by taking all the medication that they prescribed me to make me "better". With absolutely no signs of improving I was just wrecking havoc on my body and tearing myself down little by little instead of building myself up. I got fed up with feeling so sick and lost all the time I decided to push everything aside and take things into my own hands. Over the past couple of months I've been doing an insane amount of my own research and watching your videos to build my health back up and overcome my own obstacles. Although this has been quite a journey and I've had plenty of downs I am thankful that I am finally on the right path. It's made me a stronger person and I feel that you truly find yourself when you face adversity. I can honestly say that I feel like ME again. I still have plenty to learn but I'm staying positive, being resilient, and have changed my mindset because I'm On The Hunt For The Person I Have Not Yet Become 🦁 Thank you for all the hard work that you do and THANK YOU for being YOU. You put tons of research into your videos it definitely shows. I love all the content that you put up and thoroughly enjoy watching from start to finish. Keto has changed my life.....You're the man. You take care brother.

[@edymasta]

Dry fast 👈

[@EM-eb1lf]

I cant express enough how you have educated me Thomas, and Im seeing the results. Thanks again bro for another GREAT video.

[@joesilkwood4958]

Catching up on my Thomas videos!! Todays & yesterdays video absolutely priceless,... love learning about pea protein & formula to keto muscle growth & the advantage of keto, so much great info all throughout as usual

[@artistebella]

As i am about to go bike 20 miles fasted. You have taught me so much. Endless gratitude!

[@ThomasDeLauerOfficial]

Thank you so much!

[@consuela771]

You're a phenomenal teacher Thomas, thank you for all excellent content. I've learned so much from your channel and I'm reaching new fitness goals I didn't think I could obtain

[@ThomasDeLauerOfficial]

Glad I could help!!!

[@TheHistoricMoments]

Fantastic!! Been searching for this video on your channel and finally found it today.

[@antoniogonzalez5333]

Thomas thanks for all the useful information. I would very much love to see a part 2 of this video. I am trying to bulk up on keto so this is very useful for me.

[@artistebella]

Thank you so much for explaining this so clearly. Brilliant!

[@ThomasDeLauerOfficial]

Thank you!

[@TheJose12367]

Need a part two or a PDF breaking this down. Great advice!

[@TokyoKowboy]

Please do a part 2. I love your videos and use many of your recommendations.

[@multilingual1]

Yes, I didn't definitely need a part 2 because I have been trying to GAIN weight for over 50 years !!!

[@briansummey6670]

Really sound advice. Thanks Thomas!

[@ThomasDeLauerOfficial]

Thank you!!!

[@leewarren8214]

Mate!!!! This is what I’ve been looking for. Thank you so much squire, an absolute must watch for people like me.

[@ThomasDeLauerOfficial]

I hope it helps!

[@lesternicaragua4414]

Thomas DeLauer Thomas DeLauer hey man thanks for this vid it’s a goldmine didn’t know there was bulk on keto. only question is the macro usage explained is based on day by day but, you’re telling us to count by overall weekly calorie how would do we find our weekly macro? I would multiply daily calories by 7 but it won’t be right because of the days fasted. If weekly macro is not known how will you even know if your over or under net calories

[@katiewhite3710]

Thx so much for all yourresearch!! Would love a 2nd video w/more info!

[@EvLDvE]

Been waiting for this a longggg time. Hit a plateau in my training while doing keto.

[@kastriotleci]

HOLY SHIT finally somebody that doesnt talk about losing weight when talking about keto , it was so hard to find infos and I i actually lost weight on keto so went back to carbs :( because it seemed that keto is just for people who want to lose weight it was so fucking annoying

[@Jst4fun817]

How do you do it practically? I don't understand any of the science or math in this video😥

[@EvoK9]

Love you Tom, because of you and dr Eric berg I was able to lose 12 kg in 3 months now I am 80kg lifting weights again trying to build a chiseled body like you keep up the good work

[@gungagalunga9040]

Hows it going now

[@jennydvs80]

i love the science you include! it makes it it more legit & it truly makes sense. i have reached my weight loss goal & now just want to bulk and tone🤘🏽

[@rakeshbhosale6507]

this is so perfect!! Would definitely want a part 2

[@chanram2254]

Thanks for this video and all that you do. I was waiting to ask you this question.

[@ThomasDeLauerOfficial]

I hope it helps!

[@bring156]

More videos like this! I do keto, I.F. And paleo for low inflammation. But not looking for the weight loss that comes with those. So how to keep the weight on in a healthy way interests me! Thank you Thomas 🤜🏼🤛🏼

[@TommyH101]

Nice work man!! Another tweek to the schedule is in order

[@MorganSharp_stolenlives]

Thank you Thomas for all of your great content. I am struggling a bit with working out and keto. It seems that my gains are not coming as they should. I am not bulking persea, but rather training for a specific activity that includes alot of hiking in the mountains. There is just so many things to consider. I have been keto for 7 weeks having only broken once for a day. I have looked into "carb cycling" but realize that it does not coincide well with keto. It seems that I need to introduce carbs some way on a regular basis though. Wow! I will keep looking. Thanks again.

[@stephenalajajian]

Thanks Thomas. Great video. I'd like to see a video on strategies for bulking up for ectomorph body types. I'm interested to know -- what's going on hormonally with this type of person, and what are the best nutritional and workout strategies to address that in order to help the person to bulk up. Thanks.

[@flight0007]

Hey Thomas how about putting together a BULK MEAL PLAN.....luv the channel Bro !!!!!

[@ThomasDeLauerOfficial]

I may be able to do that, but if you need one sooner, just eat according to those macros I mentioned

[@Unbridledhopebr]

We need one pratical example of this. The protein intake after training also happens on fasting days? Do you recommend this to someone who is near it ideal weight, but still with a high fat porcentage? Thanks

[@etfremd]

Taylor N that is the problem I have with AthleanX they are anti keto with a closed mind to fat adapted athletes! It is just so stupid when you see all the benefits of using fat as the primary fuel. 👍

[@chieftrichome1665]

@@ThomasDeLauerOfficial what does a 200 lb man meal plan on Keto bulk look like??

[@etfremd]

Taylor N that is the perfect combo! 👍 Can you tell me about your program? I have been thinking about getting one, but I asked them for something custom right now because of injuries and they said they don’t do custom programs. 😩

[@alfonindatube]

I am so excited by this video. Thanks Thomas!. You just gained a subscriber

[@AtlasShrugged81]

Thanks for doing this one Delauer

[@jaredkonersman6932]

Is there a "part 2" being made for this video? I would love to see some real world examples of a nutrition plan based on bulking while on keto. Im 180 lb male 5'10" and am trying to put on muscle mass while lowering body fat. Totally down with keto macros and intermittent fasting, but would love a part 2 to explain specific meals a little more in depth. Love these videos and your channel, man! I'm glad i subscribed. Keep it up!

[@RimuruTempest-px3tv]

Did you find one?

[@dannyribas84]

Thomas, i would love to see an example of a keto bulk meal that you would typically consume. Would be cool if you did a cooking video.

[@ryanblack7550]

Good info Thomas! I been waiting for this one. I started this process on Monday!

[@Oldswordsman]

Thank you so much, I haven’t tried yet but it’s so damn refreshing to not have the focus of keto about loosing weight. I’m really skinny and super active, trail running 6 days a week as well as body weight training. always struggled to gain weight, I eat keto now for 6 weeks, my running improved loads but I’ve been worried about loosing weight and becoming underweight.

[@mitchnostrand9700]

Thomas, thanks for the support - big fan of the channel. I'm a 6 foot male and lost 25 pounds on a keto diet over the past 3 months (195 lbs to 170 lbs). I was not working out during this time (aside from some push-ups and sit-ups in the morning). I'm still following the Keto diet, but joined cross fit 3 weeks ago and trying to determine if I should continue Keto or not. I know you mentioned in one of your videos that Keto is probably not the best for this style of workout - but I'm wondering if there are any studies out there that look at keto and cross fit (or what your opinion is). A little more about me - I have not worked out consistently in 5 years and never done cross fit until 3 weeks ago when I started the foundation classes. My wife has been doing cross fit for 6 months now and loves it, so far I am enjoying the combination of weight lifting and cardio. Any guidance is appreciated!

[@mosidodol693]

Oh I waited for this

[@pedrovmj]

When I saw the notification I was like "nooo waaaayyy". Right when I want to start bulking on keto he posts this, must be the universe confirming my path 🤔🤔🤔

[@ThomasDeLauerOfficial]

I hope you didn’t wait too long!

[@chrispierce1988]

Hey Tom love your channel.. can I really lose some of my excess skin just by fasting for a couple days at a time here and there? That's what I heard autophagy does. If that's the right term?

[@etfremd]

Chris Pierce yes dry fasting is the best way. Research it a little.

[@davidrballado4110]

@@ThomasDeLauerOfficial I still don't truly understand the caloric split, as a 195 lb male, with 9% BF, my total maintenance calories are 2463. Let's say I go 75% of my total maintenance calories from fat, leaving it to 1800 (200 grams p/day) and adding the 780 cal of the protein and 200 cal of net carbs, that puts me on a 317 cal surplus, not too much to be true. On the opposite, if I would go as I believe you sort of incline towards, and adding a 5% weekly surplus, adding two 20% deficit days (Further than that, wouldn't be as optimal as I've read) I would be still on a 2,840 daily surplus on the 5 remaining days, which it would put me only 70-80 calories over doing it without fasting days. I guess my question would be, how high would you want us to go on surplus days, and how low on deficit days? Lower than 20%, not for me dude

[@jperez1281]

Thomas you gotta have a part two. I am powerlifting and this is perfect for me.

[@irfanovo5265]

FINALLY THE VIDEO THAT I REALLY² NEED TQSM!! Im currently on keto diet because i had pretty bad hormonal acne since im 13 so i cant really eat carbs as it is one of the culprits that cause acne while at the same time im pretty underweight. so i really² hope that with this video i can change my life entirely!

[@nickdosh8030]

Hey Thomas, I’ve been watching for quite a while and love your information I’m pretty small 135lbs and 5’7” and used keto during my wrestling season to cut weight but since then I’ve been bulking and wanted to know your opinion on the anabolic diet in terms of using it for a lean bulk

[@psk305]

Thank you for this ! Summer is Coming !!

[@ThomasDeLauerOfficial]

You’re welcome!

[@optimize.]

I would love an in-depth follow up video further diving into the science and specific application strategies

[@kenichi1132]

This is gold. Thanks so much mate. A few days into my keto journey. Made some mistakes, will take time but damn I'm feeling good. You are the best mate. Coming at you from Australia.

[@subtledemisefox]

3 years later, but I'm in the same boat as you. Just a few days in and it's so hard because there are so many foods that have carbs/sugars in them it's crazy.

[@jenniferkeeling1126]

Really good info !!! Thanks for clarifying this !!!! I have never been so ripped since being on keto! Guess an occasional hunk of cheesecake might not be bad after all 😝 My trick is fasting every day for 18 hours with a workout during that time, and 2 meals a day. I’m 15% body fat , ripped woman at 62 year old !!

[@richardmiller1256]

Started my 4th week doing IF 2 days a week with heavy wright workout at the end of the fast. Been breaking the fast with whey protein and small amount of carbs and salt. Definitely a drastic change in body composition already. Thanks!

[@MR1shank]

how this working out?

[@richardmiller1256]

@@MR1shank doing great. The diet has allowed me to manipulate my body pretty well. I'm 10-15 pounds heavier than when I made that comment and noticeably leaner. I'm kind of switching between alternate day fasting and 3 day per week IF.

[@N20Joe]

This is exactly what I've been searching for, thanks for the great info Thomas!

[@bmejia220]

Interesting findings! I’m going on a second round of keto diet, and will be doing a slight caloric surplus this time. I’m glad I found your video, it’s a lot of yseful infor here. Thanks so much!

[@CinemaTeacher]

SKIP to the how-to section at 8:24. Great video, Thomas! 👍🏼

[@MoathOmran]

Thx for the great info... so for example my mantinance is 2000 cal so i add only 100 calories daily? Can you explain the surpluse more Thx

[@guillermoroldan8074]

An amazing guide, i've been doing something similar with excelent results, just adding a day between 10 days to carb up and 1 day of 24 hours fasting

[@mrduckman225]

I've been waiting for this for so long. I've been doing something close to this with good results I'd keto bulk for 2 3 weeks then fast and cut for 1. All just from the mirror but it's great to have Tom back it up with science

[@spacemod7]

Hey do we agree that the 5 agressive days we are not intermettent fasting? He didn't mentioned it but I guess we only hardly fast for the 2 days and eat "normally" like breakfast lunch diner in the bulking days right?

[@justinvick7685]

Seems like with summer coming a guide on proper keto cutting to prevent plateaus and spare muscle would also be super helpful, but good video!

[@ThomasDeLauerOfficial]

This will do it too! That 5% weekly surplus will still attack your fat stores, but maybe a part 2 is in order

[@justinvick7685]

Primarily recommended rep ranges, volume, frequency, cardio, etc. when in a defecit

[@sierra7534]

@@ThomasDeLauerOfficial Primarily recommended rep ranges, volume, frequency, cardio, etc. when in a defecit would be extremely beneficial

[@estehfano]

@@ThomasDeLauerOfficial could you explain if the amout of protein of 1gram per pound is net or meal??

[@campcontent9833]

I appreciate the details of your information. No more snakes in the grass for me.

[@ThomasDeLauerOfficial]

I’m glad I could help

[@burstofknowledge4237]

Did you make a part two of this video?? Would love to see a much more detailed video series in this!

[@SamanthaSouzaOfficial]

This info was UNREAL! Thank you!!!!

[@michaellucas4850]

First of all, loved the video. It was very informative but when you say the test subjects added carbs on the 10th - 11th week, what amount of carbs were reintroduced? Did the test subjects switch to the more common western diet or were the carbs multiplied by a factor?

[@everhines6893]

Thanks for all of this information! Could you address the idea of adding carbs back in after several weeks like they did in the studies you mentioned?

[@williec4406]

I really like how you investigate everything you talk about what do you know about turmeric and how to drink it for best results and how much a day

[@abdullahminhas6922]

Keep the good work up we want more videos like this❤️

[@jorosemov2584]

Meal plan would be highly appreciated

[@riovertoli8236]

Great video Thomas! As someone who’s looking to add muscle this is perfect for me. I was going to use the approach of using your intermittent fasting video to build muscle, but the two don’t seem to go hand In hand. Do you recommend bulking using keto? Or doing an intermittent fasting approach to boost MTOR?

[@ThomasDeLauerOfficial]

Yes and yes. That’s pretty much what I recommended in the video. 20% daily calorie surplus on Keto with a couple aggressive fasting days to bring it down to a weekly net 5% surplus

[@noemivaldes]

Thank you so much for this video . exactly what I was looking for myself and my husband

[@natashagumbs4189]

Thank you for this as I lost almost a lb in muscles this week and was so upset. I will get myself together and apply this info

[@outlaw6313]

Just wanted to give you an idea for a future video: Best way to exercise AND protect joints at the same time (Longevity)

[@ThomasDeLauerOfficial]

Solid. I’ll see what I can do

[@evilcoco321]

Agreed

[@megaexidor]

Time under tension.

[@qtq7680]

Thomas DeLauer someone mentioned time under tension. Can you talk about that one day and maybe give some examples?

[@estehfano]

@@ThomasDeLauerOfficial An idea about video is: What should and how to replace after an aerobic exercise in the fast period. Sometimes I only drink water and have headaches, so I break the fast drinking elctrolits.

[@outlaw6313]

I believe it's crucial that we define "the ketogenic diet", including macro and micro nutrients, meal timing and several other parameters like sleep cycles etc. whenever we try to do any studies... I mean, there are so many ways to get and stay in ketosis... furthermore, specific amino acids trigger different mechanisms in the body... I am just wondering when will we see a fully controlled, scientific approach to determining the optimal way to exercise. Like, did any study ever actually examine the muscle tissue to determine what exactly has changed? Mass is just one of many properties...

[@ThomasDeLauerOfficial]

I think you’re getting lost in the minutia here. A Keto diet is any diet that allows you to maintain a state of ketosis

[@outlaw6313]

@@ThomasDeLauerOfficial You're right, thanks for getting me back on track. I am getting lost in thoughts too often...

[@Yanayofficial]

Actual numbers and plan 🙌 best video I’ve seen on the topic. Subscribing 🙌 thank you.

[@petarcetinich9246]

just a brilliant and informative video, just gave us what we need without having to buy the program. thanks mate

[@jace4223]

I went to a sleep study and my doctor recommended I watch this guy's videos for better sleep

[@karabarbar]

Hey Thomas, during autophagy, can our body use not needed proteins such as excess skin to build or at least to preserve muscle? Thanks.

[@El_jefe666]

Dude this is exactly what I was looking for. Thanks for the content! Subscribing now!

[@moonstrukk126]

This is awesome! So informative!! Thanks!!

[@sarapuharich3140]

I love the part "You can't gain muscle in a deficit!" I am curious how you know when it is time to bulk? I feel like I still have fat to loose as abs not showing yet, and still extra fat on thighs...I want that six pack, so bulk or continue cutting?

[@ryanbarter3214]

When you want more muscle

[@ryanbarter3214]

Bulking dosnt mean gain fat

[@nutech1810]

I'm bulking & lost 6lbs

[@hzpc]

Can you maybe once make a video where you explain the guide to bulking on a keto-diet, while using an example where you show the numbers and times? Meaning, number of macro's And times where you train, rest, eat/don't eat. I tried a lot of your methods, but sometimes I doubt if I'm doing it right. Having a example which I could apply would be a great golden line, to which I eventually can add other methods/tips.

[@conbjjicon]

Ya especially if your training fasted and not breaking fast for several hours later

[@sfsr1sfsr197]

YEAH HE TALKS TOO MUCH AND HIS EXPLANATION IS LOST IN BETWEEN WHICH MAKES IT VERY BLAND ADVICE AND VAGUE OR FOGGY..AFTER WATCHING THE VIDEO I STILL COULDN'T FIGURE OUT THE WHAT NOR THE HOW....!!!! A BIG DISLIKE

[@purpose6113]

I didnt get it either, he is nit clear in his explanation

[@DanFletcher90]

​@@sfsr1sfsr197 I thought the video was pretty clear. Basically a 200lbs person would need about 160g of protein per day which would be 20% of their diet. That leaves 40g for carbs (5%) and 600g of fat (the remaining 75%). So you need to build a meal plan that supports those macros on your bulk days. On your fasting days you cut the totals by about 1/3 or 2/3 depending on how you set up your fasting window. If you wanted to get closer to the ratios used in the study you'd have to cut your carbs down to just 2% in exchange for more fat (i.e. 16g carbs and 624g of fat which is the 78% used in the study referenced). Pretty awesome information considering it's free. If you want a meal plan constructed out of those macros maybe hire a nutritionist or a personal trainer that can help you get there.

[@faizanabid]

@@DanFletcher90 Hey there! I was just looking up on how to bulk and came across this comment. Your numbers are a little off but thanks for the clarification. I think macros are based on calories rather than g so, For a 200 lb person, Protein / Day (20% of total calories): 0.8*200 = 160g = 640 calories Total calories = 640 / 0.2 = 3200 Fat (75% of total) = 0.75 * 3200 = 2400 = 267g Carbs (5% of total) = 0.05*3200 = 160 = 40g 3200 calories is more reasonable and not that huge a number but still a surplus.

[@geno5169]

Thomas is one of my favorite vedio’s.I just did a 20 hr fasting today and and I finished with a big Lunch with salmon and more lots more seafood .so I ended my fast with high protein and healthy fats. I usually fast almost everyday with a 18 or 20 hr fast.

[@DH-ik8qk]

Thank you for this video! I think there are a lot of people like me on keto for reasons other than losing weight. I am on is primarily for its anti-inflammatory effects. I am also what you would call a hard gainer so this video was great information for me!

[@zareefsb111]

Please make a video for diabetic how can they build muscle and what to do with insulin resistance and also can they add protein powder in their post workout thanks

[@ThomasDeLauerOfficial]

They can do exactly what I said in this video. A Keto diet is known to reverse insulin resistance

[@maursader]

Hey Thomas, did you ever end up doing a part two? I feel like I need more info on this. I lost 170 lbs with keto, but it’s left me super thin and I now need to gain.. I’d like to know more about where to get the other 70% fats from in a day because that seems like a lot to the average person like me. You mentioned intermittent fasting. I am on keto and doing OMAD (one meal a day) fasting where I just have a keto lunch. Are there any advantages to OMAD intermittent fasting on a diet of 20% protein, 75% fats, 5% carbs versus eating a few times in a day? Thanks for your channel, I share your videos often. Keep up the great work!! You’re a busy person so thanks for doing this for everyone.

[@r.o.5341]

That was excellent. Love that he gets it! I get it to now too! though probably only about 80% of how he gets it. I'll def need to watch the video at least 2 more times, then create an execution plan according to the format and guidelines.

[@DH-ik8qk]

Great video! It helps fill a void on the issue. Please do a follow up to elaborate further...

[@loveguitars]

Tom, Take a look at Underground Bodyopus.

[@espem88]

Love Guitars Bodyopus 💯

[@dianefeve9704]

Hi Thomas very interesting video. I was wondering when you talk about fasting 2 time in the week how long should it be? 24 hours ? 20 hours? Or 18 hours fast? Thank you

[@realfresh8524]

Diane Fève 18 hours

[@icelandic22]

I saw an article a couple of years ago about a guy in the bodybuilding group talking about 3 days of fat and protein then you add healthy carbs on the 4th day and then go back to 3 days a fat and protein he says that this is one of the biggest secrets to grow.

[@mrarraez]

This is exactly what I have been searching, thanks for the great info Thomas! luv the channel Bro!!

[@lovingme408]

Damn I wish I understood all of this 🙄

[@PrestigeSurvivor]

While there are a lot of details with regards to portions and protein v. Fat ratios. The bottom line is your exercise routine needs to be at least 5 to 6 days a week and as Thomas mentioned plan your meals according to your schedule for maximum efficiency with fasting so your not stuck at work hungry and eating unhealthy food. All the details of what to eat and what type of workout is something you’ll need to research and find your groove.

[@qiranwang]

Just log everything that goes into your mouth on myfitnesspal, then everything will make more sense.

[@diabeticmuscle45]

Thomas, what about bulking while doing IF, like eating 4-5k during your 8 hour window?

[@danhusband6154]

AWESOME!... looking forward to a bulk... after the summer of course

[@psk305]

Ppl who are not on Lions mane want Thomas to slow down ! So that they can listen proper.

[@ThomasDeLauerOfficial]

LOL

[@humeseraph]

how concerned should I be about my potassium intake while bulking up?