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

[@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.

[@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?

[@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

[@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! ❤

[@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 .

[@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

[@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?

[@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.

[@pedroflovera]

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

[@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.

[@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

[@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!

[@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😢

[@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.

[@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.

[@sovi481]

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

[@selfishhitler7580]

Post workout breakfast:- Lean protein(high quality) Glucose 30 grams Fructose 20 grams 1/4 teaspoon high quality salt Caffeine 2-4 gram of omega 3

[@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

[@davidbakino617]

WARNING : Fish oil/Omega 3 taken RIGHT AFTER workout will BLUNT muscle growth to some extent (even if it does increase protein synthesis). The reason is because Omega 3 are a potent anti-inflammatory (especially in the doses suggested in the video : 2-4g). And that inflammation that occurs during about 1h after your workout is a REQUIREMENT for your body to start kicking off the muscle growth response. So taking Omega 3 right at that same moment will reduce that inflammation post-workout and thus hinder the muscle growth adaptation response occuring in the next 24-48h. So waiting about 1h after your workout before taking your omega 3 (along with protein, glucose, fructose, salt) is a safer bet. Don't worry, studies have shown it doesn't make a difference to delay your post-workout meal. In fact, your absorption of it will probably be better since after that time, your blood will have "left" your muscles and gone back to your core and organs to allow for optimal digestion

[@eminem9618]

Lol

[@davidarevalo1925]

Allthejazz you’re thoughts mean shit pussy

[@sunking4033]

David Bakino but fish are all muscle .I’ve never seen a fat fish.😀

[@JessicaMartinez]

When he talks about 3-4 grams, how do I know how much Salmon or sardines do I have to it? And If I do should I worry about the rest of the fats in the fish? Thank you in advance

[@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

[@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

[@CallumSaundersUtube]

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

[@LLee0]

How to build muscle with fasting: 1. Workout before breakfast (in a fasted state) 2. Break your fast immediately after workout 3. Stick to - lean protein - 30 - 40 g of carbs with 15 - 20 g of fructose (e.g. fruits) - 1/4 to 1/2 teaspoon of salt (speed up carb absorption) - a little bit of caffeine (speed up carb absorption) - 2 - 4 g of Omega 3 (helps protein synthesis)

[@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...?

[@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?

[@mlaforce]

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

[@Johann_]

Game changing! Thanks!

[@appliedauthenticity]

TIGHT ON TIME? 1. Workout hard, and always workout at the end of your fast. 2. Break this fast with small meal of.... Glucose ( Fast digesting 30g - 40g ) Fructose ( 15g ) High Quality Salt ( 1/4 - 1/2 TSP ) Lean Protein Omega-3s ( 2g - 4g ) Add a little caffeine with post workout/fast meal for additional benefit. All info at 17:50

[@me5o]

Or work out between meals. You might actually perform better that way. Whichever way is more convenient and sustainable for you. Also, nitpicking about glucose, fructose, salt, etc. is just pointless. Don't make life too complicated when it's not necessary.

[@aspiringrunner4796]

QUESTION: What color is the sky? ANSWER: 1. Lets talk about molecules (1 hour) 2. Lets talk about how the sun was created (1 hour) 3. Lets talk about how humans are created and their DNA(1 hour) 4. Lets talk humans' optical perception of the world around them (1 hour) 5. Lets talk about the light color breakdomn 6. Lets talk about the Earth's atmosphere layers... God damn bro! Most of us rookies are looking for a guide, not how to get a Bachelors degree via youtube. Great info but slim it down some.

[@VitaminJ7734]

I duno what you're talking about, I couldnt be more pumped to actually understand why the f' some dude is telling me to do these things. An explanation is definately needed!

[@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.

[@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

[@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!

[@Evnflw1]

I feel stronger when I work out fasted!!

[@ericknunez799]

So what would the best post workout meal be? ideally to break the fast. Also, do you need to break the fast immediately after the workout? Could this meal work??? 1. 30-40g whey protein in water 2. 2-3 rice cakes (40g glucose carbs) 3. 1 banana (15g fructose) 4. some mineral salt + caaffeine added to the protein shake. 5. 2 fish oil pills containing 2g of omega 3s

[@johnnypenso9574]

Rice cakes are only 25-30 calories aren't they? Don't see how they'd get you to 40g of glucose since there's almost no glucose in rice. Try honey instead. AFAIK honey has the highest level of glucose of any natural food at about 7.5g per tbsp. It has even more fructose at about 8.6g per tbsp. nutritiondata.self.com/facts/sweets/5568/2. I tbsp Rice has almost zero glucose in it according to: nutritiondata.self.com/facts/cereal-grains-and-pasta/5714/2

[@johnnypenso9574]

^^^ Here's a link to a video with a scientifically based recommendation for breaking a fast. You should watch it: kzbin.info/www/bejne/mZbOmqOHgdWtpac&lc=z23oete40xmwcxf5t04t1aokg0de3ficxoeqa3hwoo1obk0h00410.1552692823222684

[@chrismc.4437]

Outstanding! This is the unity that exists in this country!

[@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

[@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.

[@bcbarc7044]

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

[@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.

[@y0104]

16:57 till the end of the video. All you need to know briefly.

[@LadieeLc]

Does he mentions how many grams of protein ? I didn’t catch that in the video

[@y0104]

@@LadieeLc No he didn't mention that, because it depends on many factors like your age/ weight/ gender/ goal (losing or gaining weight)...etc.

[@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 .

[@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!

[@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

[@tamerinanc8079]

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

[@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 ? 😂

[@hakantekin7018]

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.

[@catalinpascal1708]

Should we take creatine to help with training? If yes how much and when is it best to take?

[@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.

[@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.

[@JadenZeCreator]

Omar Mohamed Unfortunately you gotta pay for that

[@timloplae603]

bit.ly/legal_steroids_alt

[@OmarMohamed-qx1vq]

@@JadenZeCreator oh man

[@jimmysantana5310]

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

[@ryanrobin12]

Just eat clean

[@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!!

[@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.

[@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?

[@herculesking8054]

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

[@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

[@SoundsToBlowYourMind]

So, don't eat before bed, then workout hard in the morning before breakfast! Break your fast with a coffee, an orange, and some lean protein, starchy carbs and some omega 3s (salmon sandwich?)

[@joeypreme]

SoundsToBlowYourMind sandwich? meaning bread ? bread is not good for you

[@rumrnr78]

Ditch the orange- too much sugar! No bread

[@kamillatoth3433]

Have some lean protein (shrimp, chicken breast, cod or other white fish), have a minimal amount of omega 3 (just a tbsp of salmon or a teaspoon of cod liver), and have a carb. He recommends quick carbs to break a fast with, so I'd say have a tbsp of honey maybe in some tea or coffee if you want, but if you're against honey then you can have a quarter or third of an orange. But fiber is not good for you right after a fast so maybe just suck out the juice and leave the fibers or have low fiber high sugar fruit like 4-7 grapes (spit out he skin and seeds) or 50-70 grams of melon (again, spit out seeds). Also don't eat bread after a fast, as the gluten will damage the lining of your intestines regardless if you have gluten intolerance or not. Leave the bread for later if you want to have it. I hope this helps clear up some confusion.

[@wisewigga7129]

@@rumrnr78 ditch orange?? Are u fuckin dumb? Without fruits and fibers you'll be a fuckin skinny bitch ass

[@wisewigga7129]

@Sadiq Hussein also he's wrong

[@davidking9854]

I’ve always trained fasted first thing in AM. Lost 36 pounds in 4 months, and didn’t gain muscle but maintained it and actually added to my lifts. Under 10% bf now and ready to carb up and do a clean bulk with IF. So much conflicting info out there but gonna give this a shot. Thanks Tom, you got a new subscriber!👌

[@vinivargastj]

Same here. Keep us updated about your progress/experience.

[@tdawg5980]

@@vinivargastj Progress ?

[@vinivargastj]

@@tdawg5980 Hi. I did keto + OMAD for about 2 months. That was on April and May this year. Lost about 32 pounds. During these 2 months, I used to do 40min of cardio 4 times a week. Faced no problem at all, my energy was always stable, not even felt hungry. Then I started lifting and doing boxing. This made me change my diet and add carbs for faster muscle growth/recovery. In this new stage, I even lost a few extra pounds, around 5 or 6, then I added more carbs and a extra meal, and I having excellent results, while my weight is increasing very slowly and steadily, mostly coming from lean mass. Either for keto or a carb based diet, the secret is to eat *clean.* My carbs come from fruit and rice (no processed food). While on keto, I ate fat red meat, bacon, pork meat and vegetables. Now I eat mostly chicken, eggs, rice, whole breads, no-flavored yogurt, bananas and peanuts. Everything natural and clean. I think that is the way to go. Eventually I'll do a cutting diet to consolidate my lean mass gain, then I'll cut my carbs in half, from about 200g of carbs by main meal (breakfast, lunch and dinner) to 100g, while leaving my protein intake high as usual (6 eggs a day plus meat; chicken and tuna). Hope I could help.

[@tdawg5980]

When you incorporated carbs, were you still fasting?

[@vinivargastj]

@@tdawg5980 Actually no. I started a regular diet, eating at each 4hrs or so. I did it because I was demanding too much from my body with lifting and boxing combined. I'm not gaining fat mass and getting muscle. It's working to me. I used keto + omad as a strategy to lose as much fat as I could, and it worked.

[@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

[@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

[@jasonb3687]

So do I eat after or before my workout? I am doing 18/6. I eat my last meal at 7pm and my first meal at1pm approx. I work out at 530 -600 PM and eat at 7ish. What do i have to change to build muscle while doing 18/6 intermitamt fasting?

[@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

[@clevitationcr1982]

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

[@jonziemmer3539]

Huge shout out to you and every other person taking the time to explain the science and resoning behind how everything works. Also a huge shout out to every comment i read on these videos on their success. I am just starting this road and i already feel much better! Thank you everyone and keep on grinding!!

[@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

[@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

[@dallashill7917]

What are some tips to going to bed fasted? Avoiding stomach Pains?

[@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

[@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

[@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!?

[@meskalin64]

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

[@LloydHanebury]

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

[@ricardonabuco9805]

Thank you (Rio de Janeiro, Brazil)

[@hubulldog70]

I am a little bit confused to be honest... earlier in one of your videos you said, we must do workout early as possible, and keep fasting to keep the benefits like the growth hormones... now you say different...

[@1musd533]

yeah same for me.

[@marioqwertz9639]

Same here!

[@cesarrivera6405]

Make sure you get your Butcher Box meat after your workouts...lol

[@tonyfc8809]

I understand the two basically on what you're trying to accomplish. What you mentioned (the other vid) would benefit you by quickly burning fat/losing weight, but building muscle slowly. This way (eating after your workout) you build muscle more quickly while still getting the benefits (energy, etc.) of a fasted state; however, you wouldn't burn as much fat as quickly.

[@supimsatan]

Exactly, i have been watching like 10 different video's of this, and he is saying different things every time.

[@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.

[@thayden8396]

I'm new to keto and intermittent fasting, and still kinda confused about the limits of fasting. I've fasted for tribal ceremonies before up to 5 days, but we could drink water, and sip on acorn soup to have sustenance. This is traditional and ceremonial method, and has spiritual benefits. After the ceremonies and dances, fresh caught wild salmon, and green surgeon, and/or venison and acorn soup is served. But cant eat much of course. My question is for keto, when your "fasting", what exactly is beneficial ? Just water? can you do water and supplements? Bear with me because this is new to me. Thanks and bless you for helping so many people in this world.

[@androidboy7]

"It's a lot more than just calories in vs. calories out." THANK YOU!!!! FINALLY somebody in the fitness industry gets it. Not just timing when we eat but also how hormones trigger, when they trigger, what effect they have and when. Calories in vs calories out is physics. The only problem is that humans operate "physiologically".

[@bscutajar]

Calories in vs calories out is a law of thermodynamics and cannot be broken. If you think our bodies don't obey that law then you need to stop smoking whatever it is you're smoking

[@REVIVALFitness]

@@bscutajar Humans are not closed thermodynamic systems. That law applies to closed systems such as machines. Human physiology and digestion is far more complex. What are you smoking?

[@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.

[@TheRtyfghcvb]

Just a quick question Thomas: I will workout at 7:00 am morning everyday. And I want to go for 16 hours fast right before it. Which means, the last meal I shall have should not cross 3:00 pm. From 3:00 pm I start fasting and go for workout in fasted state the next morning 7:00 am. Is that good? And another thing... Here in my country we don't have any 100% Leucine suppliments. All we have is EAA and BCAA. Where a very little fraction of it contains Leucine. Is there any alternative to Leucine?

[@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?

[@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

[@marksegel3994]

Very much enjoy your channel. I have shifted to starting eating at about 830 and stop eating at 6 PM Monday through Friday My problem is Saturday morning trying to work out after having fasting. Is taking a protein shake before working out acceptable

[@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!

[@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.

[@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.

[@markjohnson3737]

Been waiting my whole life for this video!

[@ThomasDeLauerOfficial]

I hope it helped!

[@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

[@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.

[@sreddie1]

so let me understand: 1. do keto by consuming

[@AbyssalNova805]

Okay, so I was going to ask him this question during a live broadcast, but my theory of the interpretation is: On days, where you will workout near the end of your fast, and are the most insulin sensitive (since you're fasted and have worked out), you can break the fast with the glucose/fructose carb hack, to ultra boost your protein absorption on a fast highway as opposed to normal rates. Since glucose/fructose are simple carbohydrates, they will spike your insulin very high in this sensitive state, and it will drop very similarly, after 40 minutes or so. I'm assuming all these carbs are absorbed immediately and don't count in this state (fasted + worked out). You do not want to eat fats during this glucose/fructose hack since it'll get stored inside the cells since absorption is very high because of the insulin spike. If on Keto, he probably would want you to wait about 40minutes or an hour or so before the next meal, waiting for your insulin spike to drop, then it'd be safe to eat your keto meal that follows, that is high on fat, since it'll be your second time eating in the day, your insulin won't spike as much so it'll be okay to ingest fats, as they don't spike insulin as great as carbs. Also, I'd still eat some of the keto friendly carbs but on these fasted workout days, what I'm gonna do for my 2nd and/or 3rd keto meal, since i shocked my body with simple carbs earlier, I'm gonna try and get 15g total net carbs or lower, not necessarily the regular

[@AbyssalNova805]

For today's fasted workout, I fasted for 18 hours, worked out on the 16th hour, and broke my fast with 20% black coffee, 80% water ratio, scoop of collagen protein,and a dash of himalayan salt, half lb of grass-fed 85%lean/15%fat beef, some himalayan salt to season. One tamarind/mandarin (exactly12-15g of what hes asking for), and some rice cakes to equal 30-40g(faster absorption than white rice, because of the air pockets). I'm guessing my protein intake was about 30ish grams. Some from collagen and some from the meat, I also took an omega 3 pill together with it. For my next meal, I'm gonna cook the rest of the 1/2 lb beef an hour later, with some veggies this time(some mushrooms, onion, and squash), some type of fat, and a little kale. I'm gonna finish up with a mushroom stimatic tea (lions mane) and some matcha powder, with coconut oil and grass fed butter, and a little bit of mct oil. Some stevia, and bam you've got a nice keto drink to help with the fat adaptation (fat priming, grass fed butter has omega 3s as well) and fat oxidation (matcha powder), and muscle preserving thermic effect (MCT oil), add in some stevia and turmeric, good ass night fat drink lol. I take a magnesium capsule to help myself sleep as well afterwards.

[@brianmerkosky9243]

He explained this in the video... Rewatch it. He said if you do it the way he said you will only be out of keto for a short time and will enter back in easily. Forget the hard numbers, focus on the results.

[@mmazewski]

@@brianmerkosky9243 This actually makes no sense. How can you be kicked out of ketosis only for a little when supposedly after you're kicked out it might take few days to get back in? 50g of carbs is like 2-day allowance. If you could just easily get back into ketosis I could have a cheat meal pretty much after every fasted workout that would make my daily intake minimum 50g of carbs a day.

[@brianmerkosky9243]

@@mmazewski I'm not a keto expert, I eat a high carb diet... I'm just going by what Thomas said in the video. Watch that part again. He explains that if you do it properly then you'll fall out but get right back in. Experiment and see if it works. I know you can test if your in ketosis so it should be pretty easy. Try doing exactly what he said and test yourself along the way.

[@joelbell6075]

Spiking MToR at the end of your fast is good and all, but all the muscle you'll gain from the exercises that day: are they built in the several hours after you work out and break the fast? It's my understanding that it takes 7 or so days to fully recover from an adequate muscle-building workout, and you're building and repairing your muscles during each of those 7 days. So, getting a single muscle-building bonus right after your workout doesn't really amount to much of a benefit, overall. Am I wrong?

[@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

[@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...🤓😊🤪

[@trucobarentos4538]

Awesome, very informative and well explained. Thanks

[@WireHedd]

Another great informative video. Thanks Thomas. I do have a question regarding meal timing though. I have a pretty strict eating window of 3:00-4:30pm daily as this is when my sons (16 and 18) get home from school and we eat together as we all eat keto/carnivore/OMAD. This allows us to get out and going for our other daily activities. I'm an early riser, around 4:00am daily, I don't use an alarm, and prefer to work out fasted within 20-30 minutes of getting up and having a 10oz cup of black coffee and a 16oz glass of water. I normally don't have any other caloric intake after my workout until my supplements and then my dinner. I take supplements such as D3/K2, magnesium citrate, cod liver oil 2tbsp and potassium/iodine every day about an hour before my meal. I don't snack and usually don't drink anything after 7:00pm until I get up for my workout. My question is this; would the mentioned extra MCT oil at bedtime still be useful as a metabolic boost or would this interfere with my usual fasting timing? Thanks again and keep up the great work.

[@ThomasDeLauerOfficial]

It’ll break your fast, maybe shift your eating window

[@WireHedd]

That's what I was worried about but thank you for the answer. With the schedules we keep shifting the window would be really disruptive but I'll try a few timing options and see what works. Thanks again.

[@root1657]

@@WireHedd Perhaps those young men would like to workout with you before the evening meal OMAD. I know you said you prefer to workout in the morning, but in your situation, I totally get the social benefit of eating dinner with the boys, so maybe moving the workout to the afternoon can be one more thing you all do together, and then eat your OMAD, and you'll all get all the chemical benefit, as well as more time being men together.

[@MikeEmburyRealEstate]

Great question! I had the same thoughts in MCT. Thanks for asking.

[@WireHedd]

@root1657 I would love it if they would but they both have other athletic and social pursuits (jiu jitsu class, school academics club, girlfriends and such) and have been really resistant to coming to "Dad's gnarly gym" when they do quite well with their own efforts. I'm also not as well functioning if I move my workout later in the day as I find I really lose a lot of my stamina and strength that much later in the day as opposed to my morning routine which makes me feel great. Again, we'll try a few options over the next few weeks and see if we can work some changes. 💪🏻🥩👍🏻