This Changes Everything…

Ready to figure out exactly what you should eat before your workout to build muscle and or lose fat?
NEW PPL PROGRAM: bit.ly/GETRHPPL
FULL GYM PROGRAM: bit.ly/fullgym...
30 DAY GARAGE PROGRAM: bit.ly/3igtiIF
For a contraction to take place sodium in your muscle cells leaves and is replaced by potassium and other sh*t happens..
and thats the first sign that we've all been screwing up for years.. When you think "I better make sure I'm hydrated for this workout" you go to thought is probably chugging a ton load of water after you check you pee and noticed it's borderline brown... the problem is that sure you're replacing that water that's crucial to hemostasis but that's all you're replenishing, you're not adding back any of those crucial electrolytes that are critical for your muscles to function properly and could possible dilute the current electrolyte balance you have now..
Well you've got 3 options...
And it all depends on what your priority is. Fat Loss, Building Muscle or You can do what I do...
When you goal is all out fat loss because when you do you increase fat metabolism.
For pure muscle building I'm not too worried about getting husky, focus your carbohydrate intake around your training, 60-90 mins before so you make sure you have enough muscle glycogen...
Or you can do what I do and only take in carbs on the day you're training your worst body part.
And as for protein it's actually simpler than you think... it's there for protein systhesis..., preventing damage and recovery...
All you need is those little amino acids in your system, choose a low fat source that doesn't slow down digestion.
#nutrition #fatloss #musclebuilding

[@davidwitcher8609]

I've been watching your channel for 2 years.. I've purchased the garage program..I've gone from 292lbs to 202lbs ... at 44 years old and after my 5th heart procedure i didn't think i was capable to find the drive or energy to get back into shape.. you're a fucking stud man.. i appreciate all the content.. please keep it coming... plus you're fucking hilarious

[@dugefrsh5154]

damn dude, WTG man! that's some serious dedication!

[@Iron-and-strings]

Great job sir!

[@iRA_mkb]

Shit bud 5th at 44, take care of your food intake, no salt , fat or sugar. You are too young.

[@morrimi20]

Fuck yeah bro! That’s awesome

[@grocksauce7422]

Hell ya, keep it up brother.

[@jackywacky4361]

This video reminds me of the time when I was learning how to cook. I had just bought the diet plan (created it from online on NextLevel Diet) at the age of 23 and started preparing my own meals from the food I got in the plan. I was so motivated back then. I broke my barriers when it comes to amount of food I can eat in a day, resulting in noticeable gains for a newbie. I recommend everyone to take care of their diet first, the rest will come naturally.

[@methodofinstruction1368]

Just remember, Ryan gave the disclaimer that this video was targeted at higher level / performance athletes. Unless you’re one of those individuals, so long as your diet has the components Ryan mentioned, you don’t need to be too concerned with when you eat / meal timing, or eating a specific type of food before / after working out. You will make gains.

[@riveralvarez7517]

Where could I find this diet, or do you mind to share it?

[@derekolivas6943]

Thank you

[@sammercado6712]

Any recommendations for food or meals on a budget ? I’m having a hard time trying to put on weight

[@oveera9135]

That last sentence.🔬

[@PizzaPaysMyBills]

I just want to say that my brother sent me to your videos. ever since I’ve been following your advice I’ve seen actual change in my muscle mass. I’ve watched so many other KZbinrs and they give sub par advice that doesn’t show change for me. I always considered myself to be a hardgainer, but after watching you I learned that’s all in my head and I just wasn’t pushing myself hard enough. Thanks Ryan!!!

[@jamesnm21]

I've tried things like 50 rep sets and it's not optimal for me for building mass. I've put nearly an inch on my arms in the last year with 12 rep sets, always pushing for extra reps and upping the weight when I start getting more than 12. I've also started adding heavier sets here and there in the 6 rep range to add variety. I'll continue this as long as it keeps working.

[@bigbunnyboi]

I like how you take your time making these videos lately. You put lots of quality shots, superb audio, good pacing and a shit ton of protein.

[@IFYOUWANTITGOGETIT]

I’ve been on a deficit and eat most of my carbohydrates around my training so that I’m utilizing the blood sugar towards training performance. It’s been a game changer. I have a half cup of oats and one whole Granny Smith diced up with cinnamon and monk fruit sweetener and a scoop of vanilla or chocolate protein powder about 30 min before hitting the gym. The rest of the days meals are lean meat and veggies. I’ve never lost weight so easily in my life.

[@Jafmanz]

probably losing muscle too fat is ESSENTIAL!

[@IFYOUWANTITGOGETIT]

@@Jafmanz fats are at 20% for now. Im not losing muscle. I also don’t use words like probably. I track my food and training and adjust accordingly to my goals. Im 36, live in the US and just started prescribed dosage of TRT of 100ng/dl every week. I’ve actually gained muscle weight while cutting. Lol 😆 The scale literally didn’t move for 3 weeks while my losing visible fat in my back, arms, legs, chest, and stomach. I’ve read all the books and watched all the videos. I know what to expect from body recomp and my only goal right now is to maintain as much muscle as possible while losing fat and according to my measurements that’s exactly what is happening. I’ll let you know how it goes. So far so good though! 😎

[@metrichotrods1763]

@@IFYOUWANTITGOGETIT 100 is pretty low/conservative dose. If you feel good on 100, you're blessed. Resist the urge to "up" it.

[@IFYOUWANTITGOGETIT]

@@metrichotrods1763 yea. I know. I’ve been on all the forums. I hear this all the time. I just started 6 months ago. I don’t know any different and just trusting my urologist to make good decisions for me right now but if I feel I am needing more Im not afraid to discuss it or change doctors if needed to get another opinion or find someone more experienced with this. ❤️

[@Gastlymane]

@@Jafmanz why would reductions in dietary fat lead to muscle loss if you maintain the same calories, nonsense.

[@mitchcrush6528]

Any ‘Leg Day’ in ANY of his programs have given me severe leg cramps in the past, (first year of doing his programs) )Improper nutrition and hydration were the cause. Great advice as always

[@batchw4827]

Check out pedialyte

[@mantexas9033]

Plus you're probably not on drugs

[@mitchcrush6528]

@@mantexas9033 why? What do you have?🤔

[@mantexas9033]

@@mitchcrush6528 lots and lots of beef steak and plenty of water, low reps - low sets - big weights

[@paulhammSOLD]

Your humor, delivery and knowledge has motivated me to get back after it💪🏾 Subscribed.

[@edlam1972]

♥️ Ryan & his YT videos... always sharing great tips & advice to improve training & nutrition but with such great humour that I'm crying with laughter tears when watching! 😂

[@MrMakingwavesmedia]

Thsi video is absolute BS. It is scientificallh proven that the best resiults are gained fepm training in a fasted state. If you think this meat head is a scientist with medical training you need help.

[@ComeinCiderbox]

You’ll be crying with pain tears when I see you Edmond

[@joebobgrizzler9963]

I knew something was up when I kept skipping leg day.. but they both knotted and cramped up until I shit my pajamas. I bought some bananas and started licking more salt with my tequila shooters. My blood pressure spiked and I stroked out. Now.. I just train one side of my body.. and I wear adult diapers. Thanks for just the tip Ryan.

[@zigmundotto3254]

That’s as funny as f**k mate, good luck with your with your single leg squats.

[@tjs1189]

You win comment of the day.

[@drinkinswish]

Someone told you there was something wrong with shitting your pants?

[@jwil4905]

But are you making gains?

[@joebobgrizzler9963]

@@jwil4905 - I never knew that my left hand grip could be so firm; and, yet, gentle.. tender.. at the same time...

[@mahdishirzad896]

Fitting a whole lotta useful information in just 6 minutes, thank you so much

[@smugada]

I love this Man, I am watching all your videos since few days and every video I watch makes me feel I am unlocking new level in fitness knowlegde.

[@DONALDOBRIAN]

Favorite comedian, thank you for what you do

[@danielintorella]

I appreciate the straight forward funny yet so smart direction/breakdown of your vids! Pure gold right here🙌🏼👍🏻

[@richardmiddleton7770]

My pre workout (or cyclocross/mtb race in my case) is a bowl of white rice with a tin of Mackerel or Sardines around 3 hours before, then a small ripe banana 30-60 minutes before. Also I'll blend three small pre cooked beetroots with some coconut water (it's actually pretty nice) and slowly drink that upto an hour before. The beetroot and coconut water are a great source of potassium, vitamin C and of course the magic nitrates!

[@PickleThePig]

Do you spend this much attention to your lifting?🤣

[@richardmiddleton7770]

​@PickleThePig that's not what I'm into, but when I do lift, yes, I know what I'm doing.

[@Jwiznat]

i train fasted, usually early afternoon. i eat all my food between 4-9 (not strictly, ideally i like a 5-7 hour window of eating just based on feeling and practicality). i am very consistent with the foods i eat and type of training, though i switch up my training routine every once in a while. sometimes i’ve learned something new that feels right or retire an exercise that feels less efficient than others. 3 years ago: weight 200 lbs, 13% body fat, 47 lbs of lean muscle mass. today: weight 190 lbs, 8% body fat, 47 lbs of lean muscle mass.

[@TRANCERwin]

its the best at least for me too to workout fasted, u get lean quicker and as long you push it enough ur body doesnt have a escape than to grow ahah cheer m8 !

[@geraldfriend256]

@@TRANCERwin Yeah my preference cuz I love natural hgh release is to workout fasted but some folks just do not do as well.

[@Jwiznat]

@H it was a prolonged period of gradual cutting. lost fat and maintained the muscle, though i did increase max reps for pull-ups and dips. i’m actually on a “clean bulk” cycle now. don’t have the numbers yet, but the weight on my compound lifts have increased 30-40% and i’ve gained a few pounds. my waistline remains 32 inches and pants are tighter below the belt from larger quads/hamstrings. some background: i used to weigh over 300 lbs and gradually lost 100+ lbs over ~5 years. when covid hit and gyms closed i dedicated myself calisthenics and body weight workouts. now that gyms have reopened i’m primarily focused on compound lifts and gaining weight slow and healthy. after losing so much weight it can be psychologically difficult to maintain a calorie surplus. not sure when i’ll take another body scan but i’ll keep you posted on results.

[@TribalThief]

So basically you stayed the same after 3 years?

[@Jwiznat]

@@TribalThief nope, i lost 10 lbs of fat while retaining all my muscle. currently 205 lbs and 10% body fat. stronger than i’ve ever been with minimal fat gain.

[@hectorchacon1956]

you helped me lose 32 pounds by fasting and watching your videos i really apricate your stuff i have amazing before and after pics with only 4 months in went from 258 to 224 !!!!!

[@WithTheBears]

I somehow got through the whole video and asked myself at the end "wait, so what should I eat? And when? And how much?"

[@admiralcrev5119]

ditto

[@dabeezkneez8716]

Same😁

[@FamilyManMoving]

Half a gram of carbs per pound of body weight, 60-90 minutes before working out. Carb ratio should be about 25% fructose (fruit sugar) and 75% easily digestible glucose (ie: white rice). Protein should be about half the total carbs. Example: Assume you are 150 pounds and work out at 3 PM. Have a late lunch of white rice, baked/grilled chicken; portion size should be enough to give you about 55-60 grams of carbs, and about 40 grams of protein. Toss in some fruit as a snack to round out out your carbs with fructose. Although he did not mention it, don't skip veggies (you can get carbs from veggies, so watch what you eat. Sweet potato is not free). As for supplements - just take some decent mineral supplements. Follow the label.

[@admiralcrev5119]

@@FamilyManMoving Poggers

[@pittbullcustomleather6509]

I came here for the brutal workouts, but now I’m hooked on the sarcasm 😂. 55 year old former Green Beret getting strong again after 8 back surgeries. Luv ya man.

[@aynjeleyes]

Same

[@justinschulz3834]

This is for me the Best KZbin Channel for Fitness ! I learn so much ! Thank you Greetz From germany 💪🏻💪🏻💪🏻

[@shanedaniel8954]

That John Denver line was hilarious dude

[@Brofesional]

Yes anecdotes, the most powerful science of them all

[@someguy5035]

There is some truth to that though. If it works for you, the science supports it. If it doesn't work for you, the science supports that as well. Everyone isn't the same.

[@wendelldavids1405]

Bro lol you so relevant. But the past 3 years and now i still gotta play ONE video 3 times. As i only listen the second time. Killa sense of humour champ and thank you for everything

[@IndelibleHD]

Thought Ryan was gonna suggest us snorting Koolaid mixed with Pixie Sticks.

[@Huldru]

Gotta save that magic for the paid plans.

[@kieranwhittemore1010]

LMAOOO

[@batchw4827]

Check out pedialyte

[@beardy7124]

Right out of some chicks butt.

[@hanzyj7021]

Hey this is cool too.! I haven’t seen pixie sticks in a long time tho

[@Digitalsatyr7]

I just found this channel today and this is the kind of training help I need. Someone who is going to give me the science but also insult me for doing it wrong all these years. Can't wait to watch more and implement these into my training so that I can finally lose this stupid fat.

[@carlmanns9232]

You have motivated me to high reps lighter weights. the last thing i do at the end of my arm work out is 25 reps from top to 90degrees down triceps pull downs then 25 90 to bottom triceps pull downs the 25 full range triceps pull downs (75 total continuous). then jump over and do the same three range of motions for 25 reps each on my biceps for 3 full sets each. by the time i am done i can barely curl 15lbs on the cable..

[@someguy5035]

Today was arm day for me. I do a drop weight burnout once I am done with my primary workout. Slap the bar on the end of the cable and start curling. When you can't do anymore, drop a plate. Keep going until you can't do anymore. Now do the same with pulldowns for your triceps. Always sore by evening.

[@6666666justin]

Dude...they way you narrate is hilarious! I really enjoy your videos...keep up the good work.

[@Shorjok]

Quick clarification Ryan: at 5:00 you mention the need to have quick digesting carbs so you don't brew death farts- actually it works the other way around. You only get "protein farts" when your body cannot digest it fast enough so the only way it can digest it all is to ferment it. I never get farts because I take fat with my protein shake for example which slows down the digestion instead of rushing it. It allows the gut to digest more of what you're actually taking in

[@angrywolf8610]

Thank you Ryan for covering the electrolytes thing. It's really hot where I live too. The last heatstroke I almost dropped. Appreciate this

[@jimidangertv4569]

Love your work champion. Keep it up 100%

[@The8mile123]

sensational, best delivery ever. Keep it up!

[@rocbronson]

The tape on the board 😂😂. This is hands down the greatest channel on KZbin! And helpful asf for gains.

[@nakefatty9167]

Poor diet advice, Jokes aren't sharp anymore. The brain fog is thickening.

[@rocbronson]

@@nakefatty9167 Damn, that's how you feel? Lol

[@robertditaranto7568]

Brother thank you. Just found your channel and looking forward to getting back into the gym with a bit more wisdom. Thanks again!

[@NateWaldron]

I have a similar body to Ryan, I'm 39. I don't eat any carbs, just meat, eggs, and cheese. And I only eat one meal a day. You can build massive muscle and get a pump without carbs.

[@hektor6766]

@H Don't be stupid. He's talking about carbs as a macronutrient group. He never said he eats 0 carbohydrate. Anything anyone eats will have some carbohydrate in it.

[@stevenwilson9864]

Thanks!

[@JustinThiel]

I was with you all the way until the end when you cracked on beef protein. I’ve tried every type of protein available over the last 20 years and the beef protein has been the best without a doubt.

[@steveotatooed]

Glad its working for.you all.of our bodies are unique

[@tim....187lockdown]

this blokes a legend no nonsense thanks for advice as i wana strip down fat but don't want to lose to much muscle this video as helped me understand alot nice one geezer

[@markironmonger223]

Legit the only youtuber I have to get out the note pad and pencil for. More proper info in six minutes than hours of all the cickbaity BS, keep it up.

[@notwin1085]

Absolutely do everything that he recommends in this video. Your pump will be excruciating, especially on leg day. My legs are still shaking

[@grellis6483]

I've been making great muscle gains since following Ryan's weights advice but my comedy routine is still falling flat.

[@jasonstallworth]

Yeah man, burgers and beers on Sundays always result in a phenomenal workout on Monday!

[@kennethbishop123]

Ryan really enjoy your videos arm workouts are sick. I love curling in the squat rack

[@Dominasty]

"Would you look at that happy bastard." Lost it. You're a legend.

[@RAPSTAR7LLC]

Great Refresher for not neglecting our Diet.

[@Signsofcash]

DROPPING HELLA GEMS 💎

[@aurelienyonrac]

Ok, the humour is humorous. Thank you

[@Blacknight200]

Man you flashed those electrolytes options so fast i just started cracking up🤣🤣🤣🤣🤣

[@danieldonker4793]

"Fat Pillsbury workout boys", that just about sums me up haha

[@geeeee8268]

Little note: fructose can not be stored in muscles as glycogen. Only glucose.

[@DrSmokeBBQ7269]

Damn! Tell it man! Nothing better than the hard truth

[@wc2487]

Awesome content

[@metricwrencher8702]

Excellent Sports Nutrition summary for Power/ Strength Athletes.

[@user-qg3mc4ng1m]

Incredibly informative videos. One question, as an early riser who's in the garage by 5:30a I'm interested on when exactly best time for the electrolytes? Is it used a pre-workout or should this be consumed during the workout? Appreciate any insight.

[@Friends.19166]

This bloke cracks me up haha good info too. Keep it up

[@steinarst9084]

4:29 Great. I woke the house laughing when you went back to grams again.

[@Thesegul]

Why is my guy so fucking entertaining!? 😂

[@Danny_Crane]

Thank you. I really needed this.

[@MrNismopro]

Your outro is phenomenal! 😂🤣

[@jesserturner]

I would love to know what brands of protine powder you recommend. I know some are really unhealthy and have no idea what to choose.

[@b4dm1n]

I train fasted early morning. I feel more energetic & pumped. I've gained more muscle as well. I find morning workout is better then evenings is it me or anyone else feels the same?

[@owenfarmer4197]

Second of your vids I’ve watched. F🤐🤐king brilliant

[@edsayswhoa4365]

Sodium potassium pump.. great advice someone took their prerequisites 😀

[@bbjumpman]

This guy knows his shit.

[@matthewhearne7200]

Another awesome video that had me laughing out loud many times.

[@rhuard4238]

This girl cracks me up 😆😆

[@leftjab6187]

what exercises would you advise for people with nerve damage?

[@budafool3333]

the FU strawberry had me rolling.

[@jwlee1059]

I put 1/4 teaspoon of sea salt in my water bottle. Not too salty and still adds some minerals.

[@TODOMATIO]

Contrary to popular beliefs, high-carb consumption is not essential to maintain and build muscle. This is definitely possible on a ketogenic diet as well. Antonie Bartels, the founder of Keto Fit, is one living example of how you can gain muscle while losing weight on a ketogenic diet. There's also been numerous studies. If you opt to go the Keto route, you don't have to cut. You should eat at caloric surplus and you WILL lose weight since Keto has made your body into a fat burning machine. You can also consume all your daily allotment of carbs after a workout (20 g) and your body will stay in ketosis.

[@itsanicedaygooutside]

Love your stuff. Smart and funny. It's a good combo. I don't look like you but I have been training for a long time and I fast at times. Your body will work just fine without carbs. I've hit new PRs while on the fourth day of a 5 day fast. Your body can easily use ketones as fuel once you are fully fat adapted. You do need to be more cognizant of electrolytes but it works.

[@dm5433]

I love this guy.....I swear he is calling me names all the time 🤣🤣🤣🤣

[@johnwestervelt7454]

Ryan Humiston, can you do a video on shoulder rotator recovery exercises

[@t-moteo9919]

Go see Trev at Smashwerx

[@tomwaitsfornoone1182]

nice im just going to do this for leg day.

[@gladsheep]

I need to listen to this guy more cuz it’s summertime and my mammies are showing.

[@clardy01]

I hear ya 😕🤦🏼‍♂️

[@mininova7]

Best fitness youtuber out there. But i gotta know where you get your shirts man. Might sound like a ridiculous question, but I can find shirts that fit like yours. and I've tried lol

[@williamsawesome]

Good vid usually cant stand workout bro talk vids but great info

[@chrispowell8043]

Certainly the most entertaining fitness videos online today. Also packed with real time great info. However.... The top has gone, time for the beard to go also. Get after it.... 😃

[@mustikit]

Dude this video is awsomeness

[@SuperJhue]

Thanks Ry Guy!!

[@michaelellero228]

your finally at the point where you have almost proper control of your muscles and your muscles will stay corelined if you stay injury free meaning the posibility of growing more past the potentional you think you have. to EVEN More Potentional

[@joemama7163]

Trying to sound smart when you fail at third grade English. Bad look.

[@thestuff4321]

wat

[@chrisdavis5891]

I really like this guy. Thanks for the good information

[@coreymcmahon5144]

Felt like I have just spoken some BS about health and fitness and got ranted at by a friend 😂 👍

[@priyangandhi6180]

Tren is def my go to preworkout meal

[@nathanhyde2079]

Mine is smoking a rock.

[@shawnsportstxt1733]

You are amazing 😍 man, btw is phoneix seo still on?

[@thefightingearl4560]

Thank you

[@johng3413]

Thank you sir. Love you directness. People (myself included) need that. Working out better than ever, always room for improvement. Keep up the good work. Getting hotter by the day going to keep sweating. Oh and please feel free to bring back Littogoblinlifts....🥰

[@seamusday1964]

I no longer eat any carbs at all and as a carnivore only eat fatty red meat, salt and water with eggs occassionally. I ahve more energy for my workouts than I previously did when I ate carbs, sleep better and am far more lean.

[@Lugg187]

I don't understand training carb depleted BUT eating carbs 60-90 minutes before workout

[@michaelbailey2393]

Your one liners are fukin hilarious 😂 I felt I was doing good working out and eating healthier and it turns out I'm just tall skinny piece of shhhhh.....

[@Siile]

I come for the comedy. Fucking hillarious :D

[@josephtorres9962]

Dude your sarcasm is hilarious 🤣🤣

[@Meisterling]

Yo, brother. You have to try sage for the sweating.

[@bradleyhenderson6963]

You are hilarious brother lol, and thanks for the info. You’re the man

[@mirnivoznik8536]

Nice to see Ryan is The office fan :)

[@jtorres5381]

I too, tell my fruit and veggies off in the a.m.🤨

[@catdaddy666]

Nutrition, calorie deficit, and masteron!

[@GonAway7]

Yes! Good sh*t. Thank you for the knowledge, I'm that sick bastard with the crazy sweat rings in my caps. Cheers with a shaker full of Biosteel.

[@craighertzog7260]

What are your thoughts on liquid Iv? Love the videos man. Now that I found them I’m binging them. Thank you for all the info

[@jackbrownscdjr]

The fucking eagle and gallon jug had me dying!

[@frustratedidealist]

How do you not laugh when doing these... Hilarious

[@maxJnrPille]

tanks lad!