4 Week Keto Shred Challenge - Exactly What to Eat

[@ThomasDeLauerOfficial]

I will be putting much more of my content out via email since it is harder to reach people on KZbin these days, if you would like to get my info via email, please join my newsletter here: www.thomasdelauer.com/life-optimization-tactics/

[@bridgbridg1382]

Just came across this challenge, im sorry I missed your lives. This looks amazing.

[@angeloonorato7326]

P

[@angeloonorato7326]

P

[@Morganld4]

Is there any way you could make a macro breakdown for this please?

[@MyWellnessJourney1]

I just started my own KZbin channel where I tackle different health and wellness challenges. Would it be OK if I did this for my channel?

[@fazdoll]

*OK folks, here's the white board:* *STANDARD KETO DAY* *Breakfast:* Coffee/tea + 1 tbsp ghee OR coconut oil 2 whole eggs + (optional 2 oz lox) ½ medium avocado *Lunch:* 6 oz lean ground beef or turkey 1 cup broccoli/asparagus/brussel sprout 2 tbsp olive oil or mayo 1 oz goat cheese or feta 1 tbsp coconut butter *Dinner: * 6 oz shrimp, scallops OR lean chicken Asparagus with nutritional yeast 2 tbsp Ghee with protein 1 oz macadamia nuts (supplements fish oil, Mg, CoQ10) *HIGH PROTEIN DAY* *Breakfast:* 6-10 oz lean chicken (ground or breast) (optional, reduce chicken and add egg white) 1.5 cup spinach with apple cider vinegar If training, add ½ scoop protein powder *Lunch:* 10-12 oz lean meat/steak 2 cups veg of choice with 2 tbsp olive oil (optional 1 can oysters if you like them) *Mid P.M. snack:* 30-50g pea or whey protein shake with almond milk *Dinner:* 10-12 oz filet, flank, sockeye, scallops Butter sauce: 1 tbsp ghee or butter + 1 tbsp heavy cream Asparagus or other prebiotic veg Optional: 6 oz yogurt + pea protein (Supplements: fish oil, Mg, CoQ10, enzymes/probiotics) *INTERMITTENT FASTING DAY* *Morning Fast:* Work out cardio Coffee tea okay (black) Mg OK if feeling weak Salt Water ACV + Lemon + cayenne OK Lower cortisol before breaking fast. *Break Fast:* 8 oz bone broth 6-8 oz lean fish, chicken, or shake (Optional 5 oz red potato) *1-4 hours later, Dinner* 5-8 oz regular meat cooked in avocado oil or ghee 2 oz cheese (goat/feta preferred) 1-2 cups veggies with toasted sesame Optional shake pre-bed (supplements 2x fish oil, Mg, CoQ10, probiotics)

[@marinakinross2222]

Thanks a lot - really appreciate you writing all this down for us :-)

[@ellihawaii]

Wow!! THANKS A LOT!!!!

[@ellenhudson880]

I can't copy and paste the meals? Hmmmm

[@jeffmoore2351]

Fazdoll thank you very much its always nice when someone dose something unselfish. Makes the day brighter and the world less dark. Aussie Jeff

[@vq352k]

Thank you so much! Now does any one know the order of the dates? Like he says High protein days should follow IF, does that mean Keto follows that? And back to High Protein and all over again?

[@ThomasDeLauerOfficial]

Here is a FREE Facebook Group for Support: m.facebook.com/groups/564635474362635 There will be LIVE coaching broadcasts on: - 10/5/2020 - 10/12/2020 - 10/19/2020 - 10/20/2020

[@Brittni1984]

Fb group?

[@marissalopez782]

Don't worry TD it still feels like summer anyways 🤷🏼‍♀️

[@w1lsons482]

Yes where did the summer go 🤔 😄

[@slashblue9190]

I can't have that much protein in a day, I have digestive issues. Could I have 2 meals instead, or just do a normal keto day?

[@jrgrande69]

What if you can’t eat too much of protein because of other health issues ?

[@logikalmadness]

your first challenge last year got me started in a life changing adventure where i was 280lbs and i am currently 196 as of today oct 1st i accept your challenge

[@Lucinda_Jackson]

Go you! That’s fantastic - well done!!

[@namenloss730]

Keep up the good work. That's amazing you can be proud of yourself :) I started last year at 240/6'8", now I'm at 200 but with much more muscle mass (~12% body fat)

[@skinney9542]

Wow that's amazing well done!!

[@Lucinda_Jackson]

@@namenloss730 6’8” or 5’8”?

[@namenloss730]

@@Lucinda_Jackson 6'8", I m a freak ;)

[@epica85smith]

Today is my last day of this 30 day challenge I'm down 25lbs. 75lbs total in the past 7months. Thank you Thomas your Chanel has helped me Immensely. Now on to fase 2 putting the weight back on the right way!

[@raspberry7881]

Can post link to tht 30 day challenge.. Thnkx

[@jake6029]

lost 60 pounds in 3 months following your channel thanks for the help man i did this with no exercise when i hit that 300 lb mark it really drilled into me to make a life choice and your videos help with anything i know if i have a question you have a video on it your costco hauls helped me so much man

[@monkeySkulls]

Pounds are melting off both my wife and I! Thank you so much for this easy plan.

[@jenniferlorence185]

Dear Thomas, I don't know if You will ever Read this Comment, and it's an Old Video compared to the times we are living in, but I want to Appreciate that You are a Family Man, and that You are helping So many of Us. Thank You.

[@kidsmom928]

Thomas, Thanks for supporting such a great cause. OUR is worthy of everyone's time and money.

[@johnfaustermann5173]

Started keto and intermittent fasting may 1, using many of your videos to learn. Lost 40 lbs from 225 to 185, have been stuck at 185 for a couple weeks...final goal is 175. This looks like a new challenge I will try to push me past my sticking point to reach my ultimate goal.

[@timwishart1439]

Started keto again today after a 2 year break, realized it's the most impactful thing I've ever applied to my life both mentally and physically. Grateful I saw this video, I know it's late but I'm more ready than ever to start this plan.

[@jimmyc3779]

I've tried keto and intermittent fasting separately previously. One day this came into my mind, "What if I combine keto and intermittent fasting or OMAD, would this make my body fat melt?" Here's my result: Weight: 92kg => 86kg Body Fat: 32% => 26% Wonderful result. I've then do 48% protein 48% fat 4% carb with intermittent fasting / OMAD if i'm working out heavy on that day. Otherwise, intermittent + high fat every day, maintaining HIIT for conditioning muscle mass. But I never knew you could do it this way too and I'm excited to join your challenge!

[@BoomerCosmo]

Oh man I needed this. Quarantine pounds are getting out of hand

[@jmorgan3882]

Then don't quarantine yourself.

[@nancypolidoro7147]

I just started doing intermittent fasting and keto again. I’m ready. I gained back about 20

[@dba9640]

quarantining healthy people is retarded

[@BoomerCosmo]

I was speaking on the general way things are... Not literally staying in quarantine. Smh

[@Dryblack1]

@@dba9640 You can have covid and think you're perfectly fine. It's literally the one thing that caused the outbreak.

[@cooldrew11]

Deployed to the desert last minute and making the best of it but hitting the gym 6 days a week and keeping my carbs low. This is not easy to do because there is a ton of fillers in the food out here at the dining facility. Been eating a whole lot of chicken breast sadly, but it is what it is. Lost 12 lbs on the scale but my waist line makes it seem like I've dropped more than that, but I think that's because I'm doing a whole body re-composition. Been binging your videos Thomas! They are for sure helping me understand not just how to lose weight, but also about what foods are truly healthy. So thank you vey much!

[@Lucinda_Jackson]

Thank you for your service! 🇺🇸🦅🇺🇸

[@chavezemi]

Operation Underground Railroad , huge supporter. let's break the cycle . big props to you Thomas for supporting

[@lukeash3029]

HUGE COCONUT BUTTER FANS HERE! Definitely a treat. Gotta try it if you haven’t yet! TIP on picking out asparagus! Pick the skinniest ones you can find. They will be softer and tastier 🤗

[@leticiaramos5368]

Never tried but sounds like worth trying.. What's your recommendation of brand and where to buy coconut butter?

[@lukeash3029]

Leticia Ramos Def worth trying! It’s delicious. We get ours on Amazon. It’s coconut manna by Nutiva 👍🏼👍🏾 We made a whole video on it as well if you wanted to check it out.

[@Sylv_Vee]

CjTooCut Do you think it’s cool to go around labelling men as alphas, beats or omegas? Who cares? And what does race have to do with anything?? 🤦🏻‍♀️

[@Sylv_Vee]

It’s also a joint channel so you don’t know whether it was a woman or a man leaving a comment!

[@ivanessamarie]

Hi everyone! I started this yesterday. I will follow it to a perfect T for 30 days & post my results. Stats: female, 39yrs, 140lbs, 5'2.

[@madebymahad]

How’s it going Vanessa

[@alyssamccool]

Love your Operation Underground Railroad shirt! Thanks for great content as always.

[@JJ-uh7jh]

Congrats on 3 Million Subs Thomas D!

[@racemode]

I am 40 hours in to an 80 hours fast. This is great! Thanks Thomas!

[@Scott45fl12345]

Did you make it to 80?

[@musicalexisvid]

Studying a ton of your videos, taking notes, hitting Costco, and starting Monday! Thank you for the guidance.✨

[@ibrahim_-_-_]

How’s it going so far? I’m getting all the ingredients tomorrow. I’m already really fit and am relatively well built I’m just trying to show my abs.

[@musicalexisvid]

@@ibrahim_-_-_ It's going great. I've done keto before, but it was dirty keto. This is SO much better. I'm already feeling better and sleeping better, less than a week in. I went to costco and got everything on the list but I have eaten out as well. I just stick to the three day rotation of fat➡protein➡fast. It's been good. I have 50lbs to lose so the journey has just begun. 💪

[@gtrain765]

@Alexis -a6- 11 months in how you going now ? Hows that 50 pounds ? Gone ?

[@maxrex22]

Just bought all the food for this program at Walmart. $635 for five weeks. Hope this works 😀

[@moracomole8090]

getting ready for the Australian Summer

[@kendrickoyola4290]

Lol!

[@jacquigallagher4721]

works for me !

[@MajicFreeman]

there's always the Caribbean winter season and shit like belize and bahama's are pretty fire year round

[@kendrickoyola4290]

@@MajicFreeman costa rica is nice from December to may

[@RubySlays297]

LoL we don’t get one in Melbourne this year

[@sweetrouble420]

Shred right before the holidays. Hells yeah! Thanks Thomas. Gonna do before and after the holidays

[@snuggleseal]

Bro I've lost 26 lbs in 32 days with intermittent fasting and ketosis. :)

[@keimo03]

I started this plan today!! 42 male..230 pounds. Will follow it to the letter!!

[@gtrain765]

Hows it all going?

[@jcarloz0]

Just in time to get ready for the Australian summer

[@jeffreygempeler7905]

Some type of excercise guide would be nice to have while trying to reach maximum results. I'm a beginner at this and just got a new gym membership. It would be nice to have some sort of instruction as to what we should try to do during these days.

[@BenReierson]

I just finished a two week keto phase, but will be doing another in a couple months and will put this plan aside for reference. Always looking for ideas and the latest science to refine my approach. Love the channel.

[@michellerenee5028]

You look amazing Thomas Delauer. Thanks for all you do for us.

[@msliz1029]

I’m so excited to start keto. Totally late for this challenge but cool to have this. I started your week one and down 6lbs and just feel so much better. That fasting day dinner sounds delish…my wheels are turning to make a spinach feta salad with olive oil 🤤

[@jacquigallagher4721]

excellent lost 4kg my husband lost 8kg and my Mum lost 4kg also did Pilates so some muscle gain and inches lost super happy ty so much Thomas x

[@PattyMarmann.RN.LibidoLocator]

Thank you for these challenges! I started IF with your Sept IF challenge. Had difficulty with brain fog and headache with my 2nd 22 hour fast. Watched your video on side effects -super helpful. 16 hour IF is so much easier now after last month's challenge, but will try another 22 -24 hour fast! Thank you for Nerding Out on your videos! #NerdingwithThomas #ThomasNerdOutDeLauer

[@milleezy]

I wish I didn’t miss the start date to this. Honestly my guy I started a Leto diet a month and a half ago and went down two pant sizes, all thanks to you and the info that you provide. Thanks Leto god 🙏🏾🙏🏾🙏🏾

[@giannigarcia8266]

Def needed this as I just did a 48 hr fast and going back into keto! Thanks and so excited to be on this journey

[@MarcusJGrey]

Well, I missed this challenge by a month but screw it, i'll partake this month. I just hope I can muster the discipline to follow through.

[@JohnSmith-be5py]

How are you doing with it? Update please!

[@MarcusJGrey]

@@JohnSmith-be5py Pretty good. I'm feeling a lot better again and I'm down +- 13 kg.

[@shamimabegum449]

Can you please bring out a book in the future

[@MB-kn5hz]

Yessss

[@jenniferlorence185]

Thank You Thomas once Again, for helping us once again.

[@mariegiroli5126]

I need this:) hi from Toronto Canada 🇨🇦

[@antonioperez7528]

Thomas. Pumped for summer coming up shortly N.Z. let's rock & roll. 🤘🏾⚡🤙🏾❤'s

[@Sylv_Vee]

CjTooCut again, what does race have to do with anything with what he said?? 🤦🏻‍♀️🤦🏻‍♀️🤦🏻‍♀️ We talk like that here in NZ, we talked like however we want without the kind of narrow mindedness you’re displaying in many of these comments.

[@edmartinez7059]

Thomas can do no wrong lol... love it! The timing couldn’t be any more perfect honestly, thank you!

[@anjanettejames9781]

I have been wanting to change my way of eating for a long time, having a family history of DM and HTN. Tried Keto before only to drop off because of sweet tooth cravings. This 30 day challenge was appealing because of the variety of protein and the detailed information about each meal and what it does for the body. Prior to accepting challenge I was taking in carbs in almost every meal and dessert after every meal, feeling the affects of sugar spikes and lows for sure. Before the challenge prepped by cutting carb intake for 2 weeks, then 3 day keto diet, followed by a 48 hour fast. Followed the challenge and saw a dramatic decrease in cravings. During 30 day challenge on occasion tried fat snacks cookies and keto ice cream; again the sugar cravings did not send me into a downward spiral. Was overweight at 5'3" 145 lbs prior and at end of challenge at 133 lbs. I did measurements prior and at the end, losing so many inches! Not bad for walking 1-4 miles a day for the first 3 weeks then adding weights for muscle definition. Sticking to Keto lifestyle, thanks Thomas!

[@erichanson5628]

Thanks for the challenge Thomas and for everything you do!

[@jordanstone243]

So surprised at how few of ads you use, it makes viewing so much better!

[@MikeBenton]

Picked up my groceries, starting tomorrow.

[@MikeBenton]

Week One Done Son. Down ~10lbs

[@MikeBenton]

Week two flat lined while in Mexico

[@MikeBenton]

Alright! Four weeks and 14 lbs down. This was a great challenge, made a difference. Going to plain keto now for the next month. Thanks Thomas!

[@lukasheidenreich206]

Tomorrow for sure

[@MrIggyboo]

So need this !!! Have fallen of the wagon over the summer 👎

[@RyanEdmondsMyLifeAsRyan]

We are going into summer here now... So this is perfect! Thanks

[@toniferraro1996]

Cool I think I want to try this. Wish I caught the live version

[@namenloss730]

I'll get my christmas bod ready

[@ameegosar3336]

Can you please do a vegetarian meal plan!! The vegetarian guide is awesome but meal plan will make it simpler for some of us! Keep up the great work 👍🏽

[@yuchichiu5162]

Found this email almost a week late 🤦🏻‍♂️ but it is good that I still find this video now...time to be more determined and get rid of the stupid COVID weight

[@MrKentakie]

Revisit after the Shred Challenge: - I've lost 3 kilo / 6,6 lbs of fat and were able to put on some muscle,1 lbs I assume. - I'm on my fat loss path for about a year now and since Keto I've lost on it around 2 kilo / 4,4 lbs fat. Not much but I've never measured consistently. - Now the last month (a bit longer actually) I've measured my weight in the early morning fasted every day. I've seen fluctuations, ups and downs throughout the week but it was each monday less fat. What have I learned? - Eat that damn breakfast! 2 Eggs each morning, easiest. It's surprising that I needed to eat more to lose more. - Lunch was more a mix of chicken and veggies for the month but now I'm going with fattier cuts or ground meat and a mix of veggies. - Almond butter + Almond milk + Coconut flakes = Is your friend - At the moment I'm experimenting with my training and a carb-refeed, saturday and sunday and so far it does not influence my weight. (Well, it wasn't a hefty amount so you could call it a carb-refeed meal) - I've changed the workout routine: Moday / Thursday - Full Body Heavy + Cardio (Also my Keto day, sometimes surplus) Tuesday / Friday - SSC (Normally low fat & high protein but at the moment a Keto day as well) Wednesday / Saturday - HIIT (Only dinner so Intermitten Fasting, breaking fast with chicken broth) If it helps someone, great. If not, don't care. This are my results and I encourage you to test around as well.

[@kungfukennyaintnobodyprayi347]

Well, don't care

[@gtrain765]

Good stuff bro

[@Wolfer100]

Thanks so much perfect timing . Started 48 hour September 30th.

[@aliciac3504]

I wonder how the people asking for a cheat day before it all began did🤣... great plan - will try it for sure

[@kushsangha7784]

Been going into static grand mal seizures for about 3 years now, going to start a Keto diet tomorrow.

[@elrocktagono]

I am just 168 right now doing Keto and IMF. My goal with this program, is get leaner. I am al ready in good shape to be honest, but i want to show more cuts. I am following the rules but i get mi keto treats here and there and hhoestly i workout a lot, so I believe after al my hard journey, i deserved to take a little relax. I not looking to drop more weight, just get a little more fat burn and see more of those cuts. I love the combination, 'cause it keeps you body guessing what's next.

[@RCFlyBoyRich]

I am in starting on Oct1st here in Charleston, SC.

[@TheRealXesc]

It's already Oct 2nd here, but I'll start this today anyways :) My Oct 1st was a natural fasting day anyways, so a good basis to start from.

[@cassleer]

So need a reboot. Gained like 30lbs back to covid outbreak and on top of my dad passing away. Will try to do this but in the process of moving states too. Thank you

[@Lucinda_Jackson]

Sorry to hear about your dad. 💕

[@bigcasino98]

Would like to see the macros for each day. Would help with finding some variety in the diet.

[@meganbeal3633]

I can’t wait to start this! I’m already planning out everything on my calendar lol!

[@sebbythegod7747]

Wow thats crazy i planned to do keto for Halloween cuz i wna be shredded for the costume parties. And now this! What a coincidence

[@melinarodezno2501]

Hope you see this. So I started this challenge hopful but not knowing my results from the lab from the doctor. So I just found out my liver results are high. I told doc about the keto challenge and changes in my food tuning to plant based. Just been doing this for about 3 weeks now and now this keto challenge. Can you please suggest any health tips for someone that has to lower or help make her liver healthier. Hope I'm asking the right questions. Thank you for your time. Love watching you God bless

[@lilianomingo3187]

A 7 day sample schedule on how to plan the HF,HP and IF days would be useful

[@kathleenjones8501]

1. Regular keto (high fat) 2. High Protein 3. Intermittent Fasting 7 day: 1, 2, 3, 1, 2, 3, 1

[@ricklopez8431]

Let's go! We all got this!

[@hellomotto339]

I’m just doing this now lol. Almost done with week 1

[@thomasjones9559]

High fat > high protein > IF and repeat. Lots of fish and fish oil. Work out towards the end of fasting

[@ncartsyfartsycraftsandsuch]

I am still so full from breakfast! lunch has to be later!!!

[@LM-ck5gl]

Thomas went HAMM on the nutritional yeast!

[@CarbageMan]

Just loving the posts that are like: "What if I don't like /blank/? Can I just eat the stuff I already eat?" DERP! 🙄

[@Lucinda_Jackson]

Right? LOL

[@donnacharles124]

Carbage Man especially after hearing the benefits of easier digestion, I said OK, I will JUST EAT IT! ✅

[@Sylv_Vee]

YES! Also the lack of proactivity in doing a little research to see what you can substitute with is like, hurting my brain haha.

[@Lucinda_Jackson]

@@Sylv_Vee OMG! I never saw so many whiny, helpless people! I started out trying to be nice and helpful, but it’s like trying to rescue a drowning person - they pull you under! I had to stop reading when I started getting a distinct tone and edge! 😂😂😂

[@traciwilson4426]

My issue right now is I just found out that I’m having a histamine reaction to eggs, 😂, that I’ve eaten all my life. Might have to try the good eggs again could be that I’m using the cheap eggs.

[@stevecooney7193]

cool beans!! im in however since i last fasted tuesday im gonna start with my fasting day tomorrow talk to you on monday lol

[@lolalukie713]

how is this free ? You're the man

[@needmorebeans]

Just in time for Australian summer

[@cocojo9529]

Starting Nov 1st 2022. I’ll try to keep y’all posted. Wish me luck!

[@HH-vj1gy]

Good luck bro

[@darrintollefson1418]

It would be nice to be able to print out the info you have on the white board or an updated version of it.

[@Lucinda_Jackson]

Someone put it all in a comment above!

[@MB-kn5hz]

Just screenshot

[@relyk226notnroht4]

If you go to the share tab and open it in you web browser u ca. Find the comments and copy them to your note pad on your phone from the wed browsers idk why u can in the youtube app

[@relyk226notnroht4]

I think it copy link then go to ur search bar and it will ask u if you want to open In app or use web then find the comments you cant selected what you want copy then paste it in notes

[@nicolekayton9927]

How did I miss this?? I’ll have to start late

[@samanthalynn9088]

Awesome! I'm excited!

[@sohailat.b.4799]

Thank you very much for the information, you really are the best😍👍👍👍

[@alessandriasteele6776]

i am still finishing the last challenge(the womens IF) but i will def be going right into this one next 🙌🏾😁

[@vanessathompson2468]

Did you find you needed to adjust these amounts at all?

[@merelysteve7052]

I can't afford to buy so much meat right now. But I will do this as soon as my financial situation recovers.

[@merelysteve7052]

@CjTooCut We don't have those where I live. Also according to some bureaucratic calculations I do not qualify for food support. So I have to get by with 15 bucks a week. Which is manageable to be honest. But it doesn't allow a ketogenic diet right now :D

[@merelysteve7052]

@CjTooCut I don't. Just don't have a lot of money to spend right now. It's not the worst I've been in my life. I still can afford my rent and all of my bills. So I don't feel like I have something to complain about. Also I did not intend to ruin your mood or anything with details of my life ^^

[@Lucinda_Jackson]

@@merelysteve7052 Don’t apologize! You’re not in charge of anyone else’s mood. You stated your circumstances and that’s your right. You might not be able to do this challenge right now with those crazy high expensive proteins, but you can do keto. It won’t be the grassfed, pastured, organic diet, but it can still be keto. I had a friend who was in your position for a while and thought the same thing. Dollar Tree and ALDI are your friends! You can buy a ton of food, if you’re careful, at Dollar Tree - some have decent fresh and frozen sections. They even have little steaks. Not the best quality, but my friend would cut them up with veggies in a stir fry and she said it was passable. You’d be surprised what they have. Eggs, frozen fish and shrimp, canned tuna and salmon and salad shrimp. Etc Lots of frozen veggies and canned ones in a pinch. She stayed in ketosis and continued to lose weight. Good luck!🍀🍀

[@MB-kn5hz]

@@merelysteve7052 great attitude. I hope your situation changes financially yo eat well for your health. Just do your best. Eggs are cheap enough. I've been financially most if my married life we with 4 kids, and I've still lost weight with discipline and exercise.

[@merelysteve7052]

@@Lucinda_Jackson thank you for the tip. I'll check what's possible with my local grocery store :)

[@melissamdna]

How do I adjust this to my macros? It's a lot of food and just want to have it clear! If anyone please explain!!

[@Star-uk1kh]

A vegan option would be great fankyouplease Thomas :) 🌟

[@drharveylang3555]

How about a kosher option?

[@theeloquenteccentric8321]

. Looks like a solid schedule if I have ever seen one. If I weren't already fasting 36 hours with a six hour eating window for half a year now, I might have considered doing this. Albeit, I could try eating more lean meat during my eating window instead of carbs.

[@veelicausi9433]

So if I understood right an example of routine should be Monday high protein day Tuesday IF Wednesday keto day Thursday hight protein Friday IF Saturday keto day Sunday keto day Is this right?

[@voiceoftreason1760]

After the previous live video I considered I should have asked these questions. Maybe they can also be used as ideas for future videos or answered in some way. - Is there some merit to dextrose for workouts? Many supplements contain it and I'm not sure if it's just better avoided because it's plain sugar, or that it can be used to optimize your workout performance in some way. - Is xylitol a healthy sweetener? What's your opinion about it? Should I go buy a bag of the powder or are there better alternatives. I know no sweetener is always better but for some occasions.. - What is your post workout routine like? Do you shower first, then eat something later, or is it better to eat something first? Cold/hot shower? I know these are all obsessive optimizations that might not even matter in the grand scheme of things but I do want to optimize my workout in every way I can.

[@sandib9152]

I'm trying keto. I'm a type 1 diabetic. But my problem is I've never really ate a lot. For few years now I have not even been eating 1k calories a day but decided to try keto. Now I need my taste to change because I cannot eat salmon. I've tried it lots of time different ways. I do not like a lot of vegetables. I do make myself eat them but it's a struggle to get them down no matter the recipe I use. Now I love peas, Butterbean etc.. with fresh slice tomatoes.. but they are not on keto. I really need to lose weight but it's so hard. And also is life worth living if you don't enjoy the food you eat. No one is promised tomorrow. Yes we should take care of our body but it should be a better way. I'm just discouraged with all I've heard bout keto because most of the food I cannot eat.. oh well those of you doing keto I wish you the best of luck.

[@tadbubs]

Tom, you're at it again. Your gifts are sooooooooooo appreciated. I appreciate you, sir. Two questions: (1) what effect would an added 36-hour fast have on your system? (2) Please direct me to your info on Whey Protein vs Pea protein and inflammation, you mentioned that twice...I wasn't aware of the effect. Thanks

[@Kelsey.Ann.Taylor]

I love you for wearing an OUR shirt ❤️❤️❤️😭🙌

[@diananguyen4886]

Yes I am in

[@richardviteri8995]

I'm ready to do this😎💪🏻

[@chocolategirl1974]

Is there any way there would be a veggie plan, too much meat and fish for me.🙏

[@ButterflygirlKarla]

I want to do this. 🙌🥰🙋‍♀️

[@ChimpTree]

Mixing this with the stay lean year around protocol

[@VaishnaviRajaraman]

Very interesting. Going to start next week.

[@gwendolynbrunson3636]

This sounds great will start third week Oct, finish before Thanksgiving, the results encourage me to eat more clean and stay lean. Thanksgiving dinner will not bring me down.

[@nadiaoliveira6734]

Wow!! Just love it 🏆

[@jaxonella]

Wayyy late but I'm doing this.

[@ayosh7880]

How's the kiddo?...awesome!

[@RadiesTheWorldILiveIn]

Hi Thomas, Thanks for the great vlog and meal plan, just a question, the meal portions are those weights / measurements before or after cooking? So as an example 280grams of fillet is this the raw or grilled weight? Thank you

[@CallMehDustyNinja]

Okay but were having a fried chicken party at work today so ill start tomorrow

[@Lucinda_Jackson]

I’m not starting till maybe middle of next week. I already bought my groceries, planned my menu and did meal prep! I already do keto, but I’ve bought some expensive ingredients and already got stuff made, so... it’ll wait.

[@CarbageMan]

😅

[@KenWang2]

Chicken is very fattening

[@Kingnate1919]

I’m doing it from today for till 20 dec then Again from 1st jan till 31