I’ve been carnivore since January and started HIT at the same time after a lay-off of circa 3 years (previously a carb-eating volume trainer). My sessions are brutal, and I’m growing bigger and stronger without a carb in sight. And I’m also 52-years old 😃
@@tomszanto8039 I’m in a ketogenic state so I use fat (ketones), which happens to be the body’s preferred, and most proficient, source of energy. It only uses glycogen (carbs/sugars) because it’s on tap in the blood, and not because it’s the best / preferred source. I do use Creatine at 3gm per day.
I’m 66 years old and have been on a keto diet for seven weeks. I’ve lost 18 pounds all of it around my middle and chest fat. I’ve been a skinny fat guy most of my life. Thin arms and legs but a bit of a potbelly. I also do a 16 eight intermittent fasting regimen. Even though when I was younger I did join gyms and try to work my muscles to get them larger that never seemed to happen. I joined the gym again started working out with weights. First off my energy levels are through the roof. I actually have to stop myself from doing more in my workouts, so I dont hurt myself. After just three weeks my biceps and triceps feel rocksolid. When I flex my arm I can see and feel biceps muscles getting larger. I do typical keto regiment around 20 carbs or less or from vegetables. The only fruit I have are berries. I thought I was having too much protein than fat so I started doing bulletproof coffee in the morning. After fasting for 16 to 18 hours I have a bullet proof coffee and go to the gym. My blood pressure which was high is now an athletic range. I measure it fasted in the mornings and it’s usually around 116/68. I also learned about Circadium Rhythm and I’m getting good eight hours sleep every night. Are use blue Blocker glasses at around 9 o’clock at night and take 3 mg of melatonin. So if you’re getting older I want to change your life for the better keto is the way to go.
Excellent, I imagine most of us watching these videos just want to be healthy/look good too. I've lost 37lbs. in 6 months so I'm pretty happy with the results (lower b.p.) 'm not going to be a professional bodybuilder in this life therefore the benefits of keto diet far out weight the negatives. I'm approaching 60 so thanks kickn for sharing your experience.
I did Keto and lost 30 pounds, But got to a point where My energy was gone and hard to lift Heavy. So I raised My Carbs to about 75 grams or less a day and My strength and energy returned and I also maintained My weight loss.
The 20 carbs thing is just a minimum recommendation that the sheep just keep repeating. It is used JUST for the first month to make sure you are fat adapted. Once you are, you CAN get away with higher carbs (I do 60 - 100 mostly from veggies). I even raised protein and lowered fat (still higher fat than protein is a must). This guy yapping in the video doesn't even know what Keto is, he is talking about Atkins.
I have the exact same experience as yours. I lost 12 KG (91 to 79 KG) in 2 months with ketodiet (no exercise), but then I realize I lost my strength when i start training. Then I take 50-100 grams carbs (oatmeal banana milk proteinshake) 1 hour before training and it feels great. (I'm now on low carb diet with 5-6 days workout weekly)
@@wilsonho86 Carb backloading can be the answer to losing fat and preserving muscle/Strength. Do low carb all day long and then get most of your carbs in one meal. That way you will still have the carbs to stay full and strong and also spend most of the day burning fat.
@@samkali87 I was 235lbs took about 4 months as I lost it slow as not to have loose skin. I have kept it off for over a year now feel great normal Bp and sugar levels no more meds.
This is still one of the best videos explaining nutrition and body chemistry on TH-cam. Been on low carb, low sugar diet for years. I did lose a little mass (45 lbs) more fat then anything, blood pressure and sugar back to normal after being diagnosed pre-diabetic, and never been healthier.
Jerry brainum is imo one of the most informative guys out there when it comes to bodybuilding... doesn't matter what you ask him, he always knows the awnser lol
It reminds me a lot of Vince Gironda's max definition diet. No carbs, except once every 72 hours, a carb only meal, such as a pound of pasta, with no protein at all, just carbs. He also advocated a ton of supplements, like calcium, which he said would help combat the "nervousness" of cutting out those carbs while continuing to lift hard. Once again, Mr. Brainum, great info, and you prove to me the classic guys knew more than we seem to have forgotten today! One of these days, I need to get your newsletter!
Yeah, but Vince Gironda was adding fats to his diet and not just eating protein. He would throw away egg whites and eat extra yolks for extra fat. In other words, Vince Gironda actually knew that if you eliminated the carbs from your diet, you need to replace it with fats. An all protein (no fat or carbs) diet is dangerous. I'm pretty sure this guy and his friend were trying to eat nothing but protein. They were trying to reduce their body fat percentage, so consuming more fat to do so is a bit counterintuitive. So I doubt they did this. With no carbs or fat in their diet and eating nothing but protein, they're lucky they didn't die.
Very first video I’ve seen where I didn’t get lost, bogged down thus eventually bored with indecipherable medical and science nomenclature. Great job! I learn a lot and enjoyed learning from you sir.
Moved to Florida, started keto, lost 40 lbs including beer belly in 3 months and got pretty ripped at 56 years old. Vlogged the whole thing beginning to end.
Don't count fiber as carbs !!! I think a much better way to calculate a low carb or ketogenic diet is to NOT include the number of grams of fiber in the foods you eat as carbs. Why? Because most of the fiber in your diet is not used for energy by the body. BUT fiber is absolutely necessary for proper digestion and health. This also means you can eat an almost unlimited amount of non-starchy vegetables, which should be the basis of a healthy low carb ketogenic diet.
I did keto for a month and I lost 16 lbs but my muscles went flat, absolutely exhausted in the morning, went very pale and work outs suffered tremendously. I’m currently back to eating small carb ratio for breakfast and moderate carb before/after workout. Every other meal is protein/fat only. I also limit carbs to only breakfast on non-workout days. I’ve completely filled out and glycogen stores are getting just enough to fuel and I’m currently back to losing 1lb a week. For those who haven’t don’t keto. I recommend you atleast try it for a month. I learned a ton about my body during that month. Particularly, how little carbs we really need (unless bulking).
Carb backloading can be the answer to losing fat and preserving muscle/Strength. Do low carb all day long and then get most of your carbs in one meal. That way you will still have the carbs to stay full and strong and also spend most of the day burning fat.
Chris, i went keto for 4 months .. lost like 40 pounds.. but lost an easy 15 pounds of muscle.. i still have about 8% bf to lose.. but i dont wanna keep losing more by keeping carbs low.. as my muscles feel flat and the obvious strength loss. Started taking 50gms carbs on workout days.. how long you reckon it takes to fill musclr glycogen again? I get discouraged as soon as the scale moves cos of the water weight.. but i am ready to bite the bullet this time..
This guy presenting this video is brilliant and his knowledge is deep based on years of experience and following his passion. From now on, I nickname him "The Truth".
Great video Jerry. You solved a problem for me in describing how muscle and energy loss can occur quite dramatically after being in ketosis for a few months - loss of fluid, drags out the stored minerals and with it goes the energy, strength and muscle loss!! It happened to me last year - I was scratching my head as to why I felt so tired and weak. At the time, I came across a really well written scientific diet book called "The Perfect Health Diet" whose authors [both PhD researchers in medical nutrition] suggested, like you, that long term ultra low carbs is problematic. They suggested adding back in 100-150g of starchy carbs like white rice, sweet potato etc.. and, as soon as I did this, my strength and vitality returned in a matter of days. Their recommendation is 55-60% healthy fats, 20-30% starchy carbs (vegetables and most fruits excluded as their are non-starch and very low calorie anyway), 10-15% protein. This is NOT a body builders diet but, as a sprinter, it does seem to work quite well. I did try training a few times on ultra low carbs and, as like those marathon runners you mentioned, there was no stored glucose left in my legs and so, my sprinting quality fell off a cliff. Who cares if you're consistently in ketosis anyway, as long as feel great, and can train hard, details like that just get in the way
If protein is kept high during an attempted ketogenic diet, amino acids will be converted to glucose beyond a threshold, lower than most expect. Fat oxidation never fully kicks in until those glucogenic aminos are lowered at which point muscle preservation increases with production of BHB as stated here. If the body is used to burning sugar from protein, it is more likely to catabolize muscle for the same energy source during a cut, instead of fat.
You can eat 20 grams of carbs a day on a ketogenic diet and still be in ketosis if you are doing resistance training you can increase that amount (as long as you burn it ! ) No you don't need any fiber and most the muscle I built was on almost no carbs
I was in the hospital for 3 days from diabetic ketoacidosis. Lost a lot of weight and in the aftermath I became a Keto/low carb guy. I’m also a lifter who uses a Keto preworkout powder
I lost 180 lbs with Low Carb from Feb 2016 to Dec 2017, I've packed on 40-50 lbs since and find it incredibly hard to lose it again. I pin it on fulfilling goals and fantasies and not being as driven anymore to be leaner, and I got my 'taste' back for sugary stuff and junk food and white starches. When I was losing the 180 I was on a 'mission', Any advice is greatly welcome, from the channel owner or anyone in the comments.
i've been on dirty keto over a year n half now and got back in the gym started having a massive carb cheat meal on a saturday and feel good on a sunday in the gym awesome workout and pump i'm gona keep it up
Thank you so much for your inputs. I'm 65 been injured for many years. Been on keto for 6 months before my SI Joint fusion. Lots ten kills in twelve weeks. Been back training now for 4 weeks. Arms still 181/2 inch but yr right if you go too far on keto you will get muscle loss which at my age you can't afford to. 40 years ago I used to eat like this and every Thurs my ex wife would go shopping and I would care up once a week plus eat anything on Sundays. It worked for me. And now that I am back exercising carb is OK if you spend an hour in the gym two hours after eating carbs. I don't believe there is any need for anyone to have even 120grms of protein a day whatever diet one is on. There is a limit how much you can ingest in one meal and having 5 or 6 meals a day just keeps Insulin kicking in all the time that will lead to Insulin resistance.
How do you feel about the carb backloading diet? - when you don't ingest carbs all day until immediately after your workout around 6pm, in which u carb load until u go to sleep around 11-12, Only running on high fat high protein and vegetables throughout the day.
Great info but you can get plenty of fiber on keto: Avocado, nuts, leafy greens, cruciferous vegetables, sauerkraut etc.
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Just limit your milk intake, increase cheese intake, and if you go ketogenic just go overboard on the green veggies for extra carbs. You'll be a classic Arnold beast. Does everyone forget that bodybuilders used to eat ketogenic just based on principal? You'd NEVER see a classic bb eating three bowls of oats before they shoot up their insulin. Steak, broccoli, and another round of both. That's what will give you quality muscle without the bloated pregnancy stomach.
Jerry Brainum. I just went to church with you. I have been on Keto for the last year. I lost weight but my power was stagnated. Last week I began to add good carbs in moderation and both power and endurance are improving quickly. Thanks
Well researched Jerry! I've been on Keto for two yrs now and I agree with most of what you said. There is only one minor difference and that is I only have one day for carbs which is solely for the purpose of keeping my body's ability to breakdown sugars. I've never fatigued or lost muscle but I also haven't been on any regime to cut up for competition. Ketone supements knocked me out of ketosis and I quickly became tired/fatigued - so stopped taking them. Have you looked into intermittent fasting as it boosts testosterone massively! I never feel better than when I'm intermittent fasting - which I do about 2/3 days a week. Really enjoyed the vid! Information is very accurate from my own experience! 👌
Jerry , there is a thing about that cabs on weekends. when you are in ketosis state , ketones are kind of preserving muscles. But after those carbs , you have no ketones for at least 3-4 days , AND little to no insulin (that preserving muscles too) untill the carb load.
All facts you state. But, at the end, it's all about calories. If you burn more than you consume, no matter how many carbs/protein/fat you eat each day, you'll lose fat. I did Atkins/keto for 3 years. I lost a bit of fat due to calorie deficiency, but, my total cholesterol went from 174 mg/dl to 244 mg/dl. My HDL stayed high at 96 mg/dl and LDL was low at 83 mg/dl. This rise in total cholesterol was directly due to an increase in consumption of egg and animal protein. So, I've since changed back to 45% carbs and maintain my calories at 2,000/day, and have gained zero fat.
alexander101207 You might not have fat "on your body", but I assure you, you have fat on the "inside of your body", (aka "fatty liver"). Starches and complex carbs (sugars) are pure poison to your body. A premium diet would be keto mixed with vegetarian, all veggies, meats and fish, study dr.Jason fung, dr.eric berg, dr.miller, dr.Robin Willcourt... all these doctors work in the arena of cardiovascular medicine and they all say the same thing. Cheers and best of luck! ;)
I eat a shit ton of carbs after atkins diet, and keto.I was 260 and got down to 190. Im still losing weight still and getting muscle mass from my carb intake.. At the end of the day it does not matter its calories in calories out. Im getting leaner and leaner every day. I eat close to 200 grams of carbs daily. I go to the gym and hit hard everyday and lift heavy i also put in high volumes of compound work outs and power lifting. I perform so much better on carbs, I lift heavier on carbs, I get more sore and tear muscle to rebuild on carbs. My caloric intake is 2500 a day plus I add cardio. My abs are starting to show I finally have veins bulging all over my arms chest and stomach from the leaness. I recommend keto and atkins to get down to weight you want to be you can get down and lose fat on carbs too, you just have to work out and utilize the carbs to perform for great gains. With atkins or carnivore diets you can sit down and really watch movies and lose weight.
Ketoacidosis happens when ketone levels AND blood glucose levels are high, which never happens in Low Carb people. Type 1 Diabetics have to be careful with Keto diets because of their inability to shuttle the glucose out of the blood without meds. For type 2 diabetics keto is rarely problematic
I went on a low carb / high protein diet 3 months ago. I also cut out soda, all alcohol and all possible sugars. Tried the Keto for a week but couldn't handle being hungry 24/7. Went from 250 lbs to 216. 😎
I take protein 2 grams per kilo and I'm always in deep ketosis. And my muscles keep on growing because i eat a lot of fat with my protein. Maybe when you did the diet you were so concentrated just on protein and cutting carbs that you forgot to eat most of the calories in fat, so when your body fat was gone you lost a good calorie source to sustain the muscle mass.
Yeah he's ignoring the fact that gluconeogenesis is done on an as needed basis. Extra protein isn't converted to glucose unless your body needs it. I stay in deep ketosis while eating 2-3 lbs of steak every day. Still getting stronger and lowering my body fat. I'm so fat adapted, I don't need glycogen to get me through a workout
Ricardo Monteiro Good to know because of the videos like this and some research I drop my proteine to 20-25g per meal, ~110g per days. For me it’s 1.5g of proteine per kg. Now I want to do a micro bulk maybe take 0.8kg per month so for thon you recommand a strict or a cyclical ketogenic diet? For information I am in a strict ketogenic diet since 4 month (Time for my cut) and now my goal is to take muscle and some weight with that diet
Mathis You can do a cycle AND AT THE SAME TIME be in strict keto. For example, 3 days with high fat meat like ribeyes then 2 days with lean meat. This is just an example, you should do it by your strenght, energy, body fat acumulation and muscle development. That is, when you start getting to fat you go the X pounds of LEAN meat, and a few days later when you start to feel less strenght/energy and less muscle fullness you change to the same pounds of fatty meat. Watch HPO podcast, episode 37 with bodybuilder Joe Binley.
@@irowebot, When you metabolize fat, your body removes the fatty acids from triglycerides. The remaining glycerol backbone is converted to glucose. Metabolizing too much fat can actually increase your glucose levels. If you consume no fat and no carbs, AND have no body fat, well, your body has to produce glucose from proteins. Obviously this is a bad thing. So I agree, that he probably had no understanding of this back then when he was experimenting with low carb diets and was therefor probably on a low carb/low fat diet instead of a low carb/high fat diet and this is what produced the muscle loss that he experienced.
With KETO you can have loads of low car veggies without being kicked out of Ketosis and you get your daily fibre. Sty away starchy veggies, tomatoes, carrots, stick to leafy greens, kale, brocolli, peppers etc is ok, very low in carbs full of fibre.
One problem with keto diet I never come across discussed anywhere is the Omega-3 to Omega-6 ratio which is ideally 1:1 and should not be more than 1:4. It's hard to achieve when fats are 25-30% of your calories and nearly impossible when they are 80%.
Fatty fish are the best natural sources of omega-3, and they are not restricted on a ketogenic diet, since the carb content of such fish is zero. However, if you don't consume this type of fish (salmon, herring, halibut, mackerel, and others) a fish oil supplement would be required. Again, however, this is why I don't recommend that a ketogenic diet be used long-term, since it lacks a number of essential nutrients.
vaskopz I challenge you to even come close to a 1:1 omega 3:6 ratio. Pretty much every vegetable and nut has loads more omega 6 than 3. So unless your diet consists of a bunch of salmon and no vegetables at all, good luck.
vaskopz Not sure what you mean? You are somehow suggesting that Omega 3 and Omega 6 fats (both Polyunsaturated fats) are the main fats consumed on a high fat / keto diet. Completely Wrong! Omega 3 and Omega 6 fats should represent only a tiny amount of your calorie intake (regardless of your diet. / health goals) as they are the quickest to perooxidise in your body and cause harm (Perfect Health Diet, an excellent high fat guide recommends Omega 3's be 1- 2% of total calories and Omega 6's 3-4% of total calories). Your primary source of fat on any high fat diet should be saturated fats (the most chemically stable and easily broken down into medium chain and short chain fatty acids that the body uses for energy). Note, if you eat large amounts of wild caught Atlantic salmon, you will easily keep the Omega 3's high, relative to Omega 6 so it's not that difficult. You just have to be disciplined and stay completely away from foods made with garbage industrial seed oil's, ultra high in damaging Omega 6 and GMO seeds (cottonseed, sunflower, corn, canola, vegetable oils etc..). This means not consuming any deep fried foods, baked breads, donuts, cakes etc.. and stick to very small amounts of nuts and seeds (high in Omega 6 relative to Omega 3 but largely useless to humans as nutrients !locked up and protected from digestion by humans and any animals who eat them). Coconut oil, avocado oil, Palm kernel oil , all good to consume on a keto diet (virtually free of Omega 6 and high in saturated and monounsaturated fats...the good stuff!). Cook with beef tallow if you need to shallow fry anything...its not hard
i was on chicken and broccoli/cabbage, eggs,beef, only eating at 12 and 4pm, only drinking water and black coffee, was in the gym every morning, a couple of miles on the treadmill after the weights, heavy lifting not fairy weights, i lost 5 stone in 5 month, my cholesterol was normal blood pressure normal, i had diabetes type 2 blood sugar was 130, after 5 months it was 39 so if u want to shift weight and feel 1000x better and you have the willpower to stop eating crap then thats the way to go :)
Jerry is the man. To only think how many carbs nowadays athletes take especially bodybuilders, no wonder why so many bubble guts go on the stage lol. Old school bodybuilders were super high on fat and protein and guess what, no bubble guts, a lot of shreded physiques and super healthy manhood
Thanks for the enlighten on a ketogenic diet. In my research, I discovered some of the topics in your comments. I have been on a diet for a year and a half. I'm 68 years old, and my major goal is to minimize sarcopenia. Based on my DEXA testing there was be no material loss in muscle mass, but my body fat is lower due to the diet. I do not carbs cycle. My macros average 70%, 20% and 10% for fats, proteins, and carbs respectively. Currently, my caloric intake is managed to avoid lean mass loss. I use blood Beta-hydroxybutyrate to monitor my nutritional ketosis state. I'm don't known if this diet is ideal for younger bodybuilders given the low insulin levels.
Dr. JB, you sliced, diced and delivered in this amazing oratory. I'm 60-years young and totally got-off on your exquisite science-based shout-out. And most strikingly, you rattled off nearly all this science without the use of a teleprompter. Which further indicates you're either a superman or the keto-brain science is solid (hahahaha)l Thank you. Can you help address a question? What are your thoughts on IF or 24-42 hour fasting while doing keto diets (for bodybuilding or bodyweight/gymnastic style training)?
Great video, extremely informative and not as one sided as most dietary videos I have watched! One thing I find a bit unclear though, you mention that it's bad for muscle growth to stay on a ketogenic diet for too long, but does this include your cyclic diet of carbs on weekends and ketogenic on weekdays? Or do you think that's a good idea for muscle growth long term?
Ive started doing 20-30 reps after hearing You saying that it would promote growth as well. Seems to be the only way for proper shoulders training . I see program already after one week .
Do refeed at least once a week.Depend on your body and feeling.More muscle mean faster metabolisme.We need carbs:Just control it and know when to refeed.Stay hydrated
Great explanation and easy to understand brother 👍.. very true about the fibre and the gut bio new research sheds light just how important these fibers are! that's why the clean keto as they call it (which really consist of two good meals and maybe one fatty snack) is very useful where 50% of your plate is dense fiber veggies only! and some low glycemic berries allowed only for total of no more than 50 grams of carbs. and the other is 25% good fat and 25% protein. Animal protein has enough fat so u don't usually have to count percentage. If you not much into meat and using veggie protein powder or whey etc then yes you have too add the fats.. eating this way most likely gives you 50 grams of carbs so maybe ketosis won't be ass much but if you add intermittent fasting of an 8 hr eating window and 16hr no eating should be better .. a meta peer review just analyzed diff types of diets on 7000 persons and found that as an anti aging and improved heart markers the Mediterranean diet was the best one where you eat 50% carbohydrates. 35% good fats with only 10% of saturated fat included and the rest being mono and poly and 15% protein was the way to go. Very interesting.. but yes you are very right you can't stay long on a keto diet and adding too much protein on keto takes you out off keto. I know several friends who always on keto and are fat! They doing it wrong either too much protein and or to much extra eating constantly spiking insulin.. keep up the great work👍💪💪
Beautiful. I'm not a bodybuilder but I like to remineralize my body by drinking lime juice with water and salt. At home I take calcium + magnesium pills and the regular multivitamin pills. I don't like the pre-workout products because everyone, including me, complain about the tingles, chest pain and even kidney pain.
As just some random guy I can tell you that losing this last 15 lbs to get to "normal" and restricting my food.. namely carbs caus it seems to make me drop the excess fast.... My strength is down a lot. My pullups are suffering. This is strength not hypertrophy. I will need to eat more carbs soon.
Insane amount of info
I’ve been carnivore since January and started HIT at the same time after a lay-off of circa 3 years (previously a carb-eating volume trainer). My sessions are brutal, and I’m growing bigger and stronger without a carb in sight. And I’m also 52-years old 😃
Right on brother!!
HIT? MIKE MENTZER? that 3 year layoff wasn't a layoff. That's how often mentzer says to train
@@sfdsfda 😂😂😂😂😂😂
Congratulations
What's the fuel you use for loading and energy?
Creatine???
@@tomszanto8039 I’m in a ketogenic state so I use fat (ketones), which happens to be the body’s preferred, and most proficient, source of energy. It only uses glycogen (carbs/sugars) because it’s on tap in the blood, and not because it’s the best / preferred source. I do use Creatine at 3gm per day.
I’m 66 years old and have been on a keto diet for seven weeks. I’ve lost 18 pounds all of it around my middle and chest fat. I’ve been a skinny fat guy most of my life. Thin arms and legs but a bit of a potbelly. I also do a 16 eight intermittent fasting regimen. Even though when I was younger I did join gyms and try to work my muscles to get them larger that never seemed to happen. I joined the gym again started working out with weights. First off my energy levels are through the roof. I actually have to stop myself from doing more in my workouts, so I dont hurt myself. After just three weeks my biceps and triceps feel rocksolid. When I flex my arm I can see and feel biceps muscles getting larger. I do typical keto regiment around 20 carbs or less or from vegetables. The only fruit I have are berries. I thought I was having too much protein than fat so I started doing bulletproof coffee in the morning. After fasting for 16 to 18 hours I have a bullet proof coffee and go to the gym. My blood pressure which was high is now an athletic range. I measure it fasted in the mornings and it’s usually around 116/68. I also learned about Circadium Rhythm and I’m getting good eight hours sleep every night. Are use blue Blocker glasses at around 9 o’clock at night and take 3 mg of melatonin. So if you’re getting older I want to change your life for the better keto is the way to go.
This is exactly what my dad did and this is how he felt especially on tha bicep and tricep part! They are getting rock hard without even lifting!
Excellent, I imagine most of us watching these videos just want to be healthy/look good too. I've lost 37lbs. in 6 months so I'm pretty happy with the results (lower b.p.) 'm not going to be a professional bodybuilder in this life therefore the benefits of keto diet far out weight the negatives. I'm approaching 60 so thanks kickn for sharing your experience.
Do u lose more electrolytes?wat do u take as electrolytes?himalayan salt and lemon?
keto is short term, keto is not healthy nor sustainable so your information is useless
@@tazboy1934 I did. I had to use an electrolyte supplement
10:56 for bodybuilding
THANK YOU!!!!!!!! you kept my brain from exploding
Thank you
job07100 lol thx
Thank you bro !
0:00 learning
This guy is a living legend. Clarifying the myths and misunderstanding about ketogenic diet nearly 7 years ago.
I did Keto and lost 30 pounds, But got to a point where My energy was gone and hard to lift Heavy.
So I raised My Carbs to about 75 grams or less a day and My strength and energy returned and I also maintained My weight loss.
The 20 carbs thing is just a minimum recommendation that the sheep just keep repeating. It is used JUST for the first month to make sure you are fat adapted. Once you are, you CAN get away with higher carbs (I do 60 - 100 mostly from veggies). I even raised protein and lowered fat (still higher fat than protein is a must). This guy yapping in the video doesn't even know what Keto is, he is talking about Atkins.
What’s your starting weight ? & how long it took you to lose the 30 pounds ??
I have the exact same experience as yours. I lost 12 KG (91 to 79 KG) in 2 months with ketodiet (no exercise), but then I realize I lost my strength when i start training. Then I take 50-100 grams carbs (oatmeal banana milk proteinshake) 1 hour before training and it feels great. (I'm now on low carb diet with 5-6 days workout weekly)
@@wilsonho86 Carb backloading can be the answer to losing fat and preserving muscle/Strength. Do low carb all day long and then get most of your carbs in one meal. That way you will still have the carbs to stay full and strong and also spend most of the day burning fat.
@@samkali87
I was 235lbs took about 4 months as I lost it slow as not to have loose skin. I have kept it off for over a year now feel great normal Bp and sugar levels no more meds.
This is still one of the best videos explaining nutrition and body chemistry on TH-cam. Been on low carb, low sugar diet for years. I did lose a little mass (45 lbs) more fat then anything, blood pressure and sugar back to normal after being diagnosed pre-diabetic, and never been healthier.
Jerry brainum is imo one of the most informative guys out there when it comes to bodybuilding... doesn't matter what you ask him, he always knows the awnser lol
I've asked him a question so will be interesting to see the answer. So far, so good, Jerry knows an amazing amount of stuff.
Then why is he talking about the Atkins diet and not Keto? He keeps saying zero carbs, that's not keto. It's no wonder he experienced muscle loss lol
Awsom in man you lay it down with no b.s great.
It reminds me a lot of Vince Gironda's max definition diet. No carbs, except once every 72 hours, a carb only meal, such as a pound of pasta, with no protein at all, just carbs. He also advocated a ton of supplements, like calcium, which he said would help combat the "nervousness" of cutting out those carbs while continuing to lift hard. Once again, Mr. Brainum, great info, and you prove to me the classic guys knew more than we seem to have forgotten today! One of these days, I need to get your newsletter!
Yeah, but Vince Gironda was adding fats to his diet and not just eating protein. He would throw away egg whites and eat extra yolks for extra fat.
In other words, Vince Gironda actually knew that if you eliminated the carbs from your diet, you need to replace it with fats. An all protein (no fat or carbs) diet is dangerous.
I'm pretty sure this guy and his friend were trying to eat nothing but protein. They were trying to reduce their body fat percentage, so consuming more fat to do so is a bit counterintuitive. So I doubt they did this. With no carbs or fat in their diet and eating nothing but protein, they're lucky they didn't die.
Their is no real proof that high protein diets are dangerous for healthy people
@@terjeoseberg990 so their body run only on protein and no secondary backup of fat or carbs?
Very first video I’ve seen where I didn’t get lost, bogged down thus eventually bored with indecipherable medical and science nomenclature. Great job! I learn a lot and enjoyed learning from you sir.
Soooooo carb up for bulking, and weekend carb cycling for cutting. 👌👌
Weekend carbs = pizza! lol
@@jasonstallworth weekend low carb
Absolutely My Go To Source,
Masterful Explained Time After Time!
Appreciated No End!
Thanks for clearing up the 'Experts' version of the Keto diet. Respect
Ketogenic diet does not lack fiber! a keto plate consists mostly of vegetables! Other than this Jerry is very accurate about everything he says.
Are you saying that you eat mostly vegetables and you're still getting 80% fat in your diet? can you explain?
@@lookis011 Watch Dr Berg's videos .
Moved to Florida, started keto, lost 40 lbs including beer belly in 3 months and got pretty ripped at 56 years old. Vlogged the whole thing beginning to end.
Your channel is second to none for its genre; always very informative and intelligently composed. Thank you for sharing your valuable knowledge.
Don't count fiber as carbs !!! I think a much better way to calculate a low carb or ketogenic diet is to NOT include the number of grams of fiber in the foods you eat as carbs. Why? Because most of the fiber in your diet is not used for energy by the body. BUT fiber is absolutely necessary for proper digestion and health. This also means you can eat an almost unlimited amount of non-starchy vegetables, which should be the basis of a healthy low carb ketogenic diet.
thanks for the input! what kind of vegetables are considered non starch? Starting the ketogenic diet soon and want to eat as many veggies as possible.
+Ramzinator all vegetables are low starch bro
the best diet that always work is carb cycling, no worrying of getting out of keto and no lack of fibres of course
How many days off of carbs and how many days on?
@@jamescorsey6041 3 days low carb 1 day high carb has worked great for me
Love the Jerry Brainum videos!! Keep 'em comin'
I did keto for a month and I lost 16 lbs but my muscles went flat, absolutely exhausted in the morning, went very pale and work outs suffered tremendously.
I’m currently back to eating small carb ratio for breakfast and moderate carb before/after workout. Every other meal is protein/fat only.
I also limit carbs to only breakfast on non-workout days. I’ve completely filled out and glycogen stores are getting just enough to fuel and I’m currently back to losing 1lb a week.
For those who haven’t don’t keto. I recommend you atleast try it for a month. I learned a ton about my body during that month. Particularly, how little carbs we really need (unless bulking).
Carb backloading can be the answer to losing fat and preserving muscle/Strength. Do low carb all day long and then get most of your carbs in one meal. That way you will still have the carbs to stay full and strong and also spend most of the day burning fat.
Chrono ya that might be something worth trying too. Everyone is definitely different when it comes to this. Especially, find tuning those last pounds
Chris, i went keto for 4 months .. lost like 40 pounds.. but lost an easy 15 pounds of muscle.. i still have about 8% bf to lose.. but i dont wanna keep losing more by keeping carbs low.. as my muscles feel flat and the obvious strength loss. Started taking 50gms carbs on workout days.. how long you reckon it takes to fill musclr glycogen again? I get discouraged as soon as the scale moves cos of the water weight.. but i am ready to bite the bullet this time..
This guy presenting this video is brilliant and his knowledge is deep based on years of experience and following his passion. From now on, I nickname him "The Truth".
Great video Jerry. You solved a problem for me in describing how muscle and energy loss can occur quite dramatically after being in ketosis for a few months - loss of fluid, drags out the stored minerals and with it goes the energy, strength and muscle loss!!
It happened to me last year - I was scratching my head as to why I felt so tired and weak. At the time, I came across a really well written scientific diet book called "The Perfect Health Diet" whose authors [both PhD researchers in medical nutrition] suggested, like you, that long term ultra low carbs is problematic. They suggested adding back in 100-150g of starchy carbs like white rice, sweet potato etc.. and, as soon as I did this, my strength and vitality returned in a matter of days. Their recommendation is 55-60% healthy fats, 20-30% starchy carbs (vegetables and most fruits excluded as their are non-starch and very low calorie anyway), 10-15% protein. This is NOT a body builders diet but, as a sprinter, it does seem to work quite well. I did try training a few times on ultra low carbs and, as like those marathon runners you mentioned, there was no stored glucose left in my legs and so, my sprinting quality fell off a cliff. Who cares if you're consistently in ketosis anyway, as long as feel great, and can train hard, details like that just get in the way
Do you eat salt? How much water per day do you drink? W hat are your daily macros?
I’m on clean keto and it is super important to get your fiber as he said is needed at the end of video.
If protein is kept high during an attempted ketogenic diet, amino acids will be converted to glucose beyond a threshold, lower than most expect. Fat oxidation never fully kicks in until those glucogenic aminos are lowered at which point muscle preservation increases with production of BHB as stated here. If the body is used to burning sugar from protein, it is more likely to catabolize muscle for the same energy source during a cut, instead of fat.
You can eat 20 grams of carbs a day on a ketogenic diet and still be in ketosis if you are doing resistance training you can increase that amount (as long as you burn it ! )
No you don't need any fiber and most the muscle I built was on almost no carbs
knowledge bombs! this man knows what he is talking about.
Im doing fasted keto. sometimes i fast 22 hours, im not hungry i dont have craving im not weak im strong and alert.
I was in the hospital for 3 days from diabetic ketoacidosis. Lost a lot of weight and in the aftermath I became a Keto/low carb guy. I’m also a lifter who uses a Keto preworkout powder
what caused you to become diabetic ketoacidic?
This guy really knows he's stuff, thanks for the info dude ;-)
I lost 180 lbs with Low Carb from Feb 2016 to Dec 2017, I've packed on 40-50 lbs since and find it incredibly hard to lose it again. I pin it on fulfilling goals and fantasies and not being as driven anymore to be leaner, and I got my 'taste' back for sugary stuff and junk food and white starches. When I was losing the 180 I was on a 'mission', Any advice is greatly welcome, from the channel owner or anyone in the comments.
I lost 25 lbs. (of fat) on the keto diet after six months. Then I started at the gym and ate normally but without the processed and sugary foods.
only takes me 2 to 3 days then its like a switch gets flipped and i feel amazing the whole diet...palumbo diet
Damn, your information is on point. I’m really impressed. I came here expecting you to give old skool advice that was outdated. Outstanding! Subbed!!!
such a goood man he explains very clearly
This is fantastic. Best explanation on keto I’ve seen.
i've been on dirty keto over a year n half now and got back in the gym started having a massive carb cheat meal on a saturday and feel good on a sunday in the gym awesome workout and pump i'm gona keep it up
Thank you so much for your inputs. I'm 65 been injured for many years. Been on keto for 6 months before my SI Joint fusion. Lots ten kills in twelve weeks. Been back training now for 4 weeks. Arms still 181/2 inch but yr right if you go too far on keto you will get muscle loss which at my age you can't afford to. 40 years ago I used to eat like this and every Thurs my ex wife would go shopping and I would care up once a week plus eat anything on Sundays. It worked for me. And now that I am back exercising carb is OK if you spend an hour in the gym two hours after eating carbs. I don't believe there is any need for anyone to have even 120grms of protein a day whatever diet one is on. There is a limit how much you can ingest in one meal and having 5 or 6 meals a day just keeps Insulin kicking in all the time that will lead to Insulin resistance.
You gotta eat right if you want to build muscle. That's why I got myself the personalized Agoge diet and have amazing results.
great diet plan, just got mine
Whats that?
I see this stupid comment every keto video. Stop with the spamming. What the he'll is the point?
Thank you, Jerry, and God bless you. That was extremely helpful.
Speaking words of wisdom
Let Jerry B .let him b!!!!!
But explained much more thoroughly than Vince's writings (at least the ones like I have)
Strange. When I changed years ago on high protein, high fat and low carb, I grew enormously muscle as never before.
How do you feel about the carb backloading diet? - when you don't ingest carbs all day until immediately after your workout around 6pm, in which u carb load until u go to sleep around 11-12, Only running on high fat high protein and vegetables throughout the day.
That can work but you have to be careful to not consume carbs and fat too close together. At least a 2 hour gap
I'm putting the dots together keep talking!
Great info but you can get plenty of fiber on keto: Avocado, nuts, leafy greens, cruciferous vegetables, sauerkraut etc.
Just limit your milk intake, increase cheese intake, and if you go ketogenic just go overboard on the green veggies for extra carbs. You'll be a classic Arnold beast.
Does everyone forget that bodybuilders used to eat ketogenic just based on principal? You'd NEVER see a classic bb eating three bowls of oats before they shoot up their insulin.
Steak, broccoli, and another round of both. That's what will give you quality muscle without the bloated pregnancy stomach.
Thanks for the tip and encourage ment💓
Great write up jarrod.
Jerry Brainum. I just went to church with you. I have been on Keto for the last year. I lost weight but my power was stagnated. Last week I began to add good carbs in moderation and both power and endurance are improving quickly. Thanks
Well researched Jerry!
I've been on Keto for two yrs now and I agree with most of what you said. There is only one minor difference and that is I only have one day for carbs which is solely for the purpose of keeping my body's ability to breakdown sugars. I've never fatigued or lost muscle but I also haven't been on any regime to cut up for competition.
Ketone supements knocked me out of ketosis and I quickly became tired/fatigued - so stopped taking them.
Have you looked into intermittent fasting as it boosts testosterone massively! I never feel better than when I'm intermittent fasting - which I do about 2/3 days a week.
Really enjoyed the vid! Information is very accurate from my own experience!
👌
Your total testosterone isn’t what matters, what matter is free testosterone, which drops significantly.
This video is brilliant, the information provided is outstanding, respect Jerry keep em coming.
The best video on this topic that I’ve seen on TH-cam. Great Job.
All the guys from Vince Gironda to Arnold were super low carb and they all had beautiful physiques.
I love this guy, explain very calm and easy to understand
Jerry , there is a thing about that cabs on weekends. when you are in ketosis state , ketones are kind of preserving muscles. But after those carbs , you have no ketones for at least 3-4 days , AND little to no insulin (that preserving muscles too) untill the carb load.
One of Jerry’s best educational videos!
All facts you state. But, at the end, it's all about calories. If you burn more than you consume, no matter how many carbs/protein/fat you eat each day, you'll lose fat. I did Atkins/keto for 3 years. I lost a bit of fat due to calorie deficiency, but, my total cholesterol went from 174 mg/dl to 244 mg/dl. My HDL stayed high at 96 mg/dl and LDL was low at 83 mg/dl. This rise in total cholesterol was directly due to an increase in consumption of egg and animal protein. So, I've since changed back to 45% carbs and maintain my calories at 2,000/day, and have gained zero fat.
alexander101207
You might not have fat "on your body", but I assure you, you have fat on the "inside of your body", (aka "fatty liver").
Starches and complex carbs (sugars) are pure poison to your body. A premium diet would be keto mixed with vegetarian, all veggies, meats and fish, study dr.Jason fung, dr.eric berg, dr.miller, dr.Robin Willcourt... all these doctors work in the arena of cardiovascular medicine and they all say the same thing.
Cheers and best of luck!
;)
Interesting, in Sweden we use the word "banta" when talking about dieting.
Never heard him before. He's amazing!
I eat a shit ton of carbs after atkins diet, and keto.I was 260 and got down to 190. Im still losing weight still and getting muscle mass from my carb intake.. At the end of the day it does not matter its calories in calories out. Im getting leaner and leaner every day. I eat close to 200 grams of carbs daily. I go to the gym and hit hard everyday and lift heavy i also put in high volumes of compound work outs and power lifting. I perform so much better on carbs, I lift heavier on carbs, I get more sore and tear muscle to rebuild on carbs. My caloric intake is 2500 a day plus I add cardio. My abs are starting to show I finally have veins bulging all over my arms chest and stomach from the leaness. I recommend keto and atkins to get down to weight you want to be you can get down and lose fat on carbs too, you just have to work out and utilize the carbs to perform for great gains. With atkins or carnivore diets you can sit down and really watch movies and lose weight.
This is great info. Nice to see someone that truly understands the ketosis process. Thanks Jerry.
I supplement preboitic fiber while I'm on keto. It works great.
It’s too easy to pig out on carbs for me. I can eat way more when my proteins are mixed with carbs.
Absolutely awesome amount of info, very detailed! Thank you 👍
Thanks so much for the quick response. I don't know that there was a glucogon release from the protein.
every diet has its time and place in bodybuilding u just need to know when to use it
Jerry, what amount of carbs do you recommend on the weekends? How low would you keep fat during this time?
Ketoacidosis happens when ketone levels AND blood glucose levels are high, which never happens in Low Carb people. Type 1 Diabetics have to be careful with Keto diets because of their inability to shuttle the glucose out of the blood without meds. For type 2 diabetics keto is rarely problematic
So much free information . Thanks a lot 👍
I went on a low carb / high protein diet 3 months ago. I also cut out soda, all alcohol and all possible sugars. Tried the Keto for a week but couldn't handle being hungry 24/7. Went from 250 lbs to 216. 😎
Did you use any fruits at all? Like sweet ones Apple of bananas
I take protein 2 grams per kilo and I'm always in deep ketosis. And my muscles keep on growing because i eat a lot of fat with my protein. Maybe when you did the diet you were so concentrated just on protein and cutting carbs that you forgot to eat most of the calories in fat, so when your body fat was gone you lost a good calorie source to sustain the muscle mass.
Ricardo Monteiro exactly what I was thinking
Yeah he's ignoring the fact that gluconeogenesis is done on an as needed basis. Extra protein isn't converted to glucose unless your body needs it. I stay in deep ketosis while eating 2-3 lbs of steak every day. Still getting stronger and lowering my body fat. I'm so fat adapted, I don't need glycogen to get me through a workout
Ricardo Monteiro Good to know because of the videos like this and some research I drop my proteine to 20-25g per meal, ~110g per days. For me it’s 1.5g of proteine per kg.
Now I want to do a micro bulk maybe take 0.8kg per month so for thon you recommand a strict or a cyclical ketogenic diet?
For information I am in a strict ketogenic diet since 4 month (Time for my cut) and now my goal is to take muscle and some weight with that diet
Mathis You can do a cycle AND AT THE SAME TIME be in strict keto. For example, 3 days with high fat meat like ribeyes then 2 days with lean meat. This is just an example, you should do it by your strenght, energy, body fat acumulation and muscle development. That is, when you start getting to fat you go the X pounds of LEAN meat, and a few days later when you start to feel less strenght/energy and less muscle fullness you change to the same pounds of fatty meat. Watch HPO podcast, episode 37 with bodybuilder Joe Binley.
@@irowebot, When you metabolize fat, your body removes the fatty acids from triglycerides. The remaining glycerol backbone is converted to glucose. Metabolizing too much fat can actually increase your glucose levels. If you consume no fat and no carbs, AND have no body fat, well, your body has to produce glucose from proteins. Obviously this is a bad thing.
So I agree, that he probably had no understanding of this back then when he was experimenting with low carb diets and was therefor probably on a low carb/low fat diet instead of a low carb/high fat diet and this is what produced the muscle loss that he experienced.
Wow!!!!
Well done!!
Tons of great info
Thank you for sharing. you seem like a very informed person and I found this video very interesting.
This was extremely educational and interesting..
With KETO you can have loads of low car veggies without being kicked out of Ketosis and you get your daily fibre. Sty away starchy veggies, tomatoes, carrots, stick to leafy greens, kale, brocolli, peppers etc is ok, very low in carbs full of fibre.
One problem with keto diet I never come across discussed anywhere is the Omega-3 to Omega-6 ratio which is ideally 1:1 and should not be more than 1:4. It's hard to achieve when fats are 25-30% of your calories and nearly impossible when they are 80%.
Fatty fish are the best natural sources of omega-3, and they are not restricted on a ketogenic diet, since the carb content of such fish is zero. However, if you don't consume this type of fish (salmon, herring, halibut, mackerel, and others) a fish oil supplement would be required. Again, however, this is why I don't recommend that a ketogenic diet be used long-term, since it lacks a number of essential nutrients.
vaskopz I challenge you to even come close to a 1:1 omega 3:6 ratio. Pretty much every vegetable and nut has loads more omega 6 than 3. So unless your diet consists of a bunch of salmon and no vegetables at all, good luck.
vaskopz
Not sure what you mean? You are somehow suggesting that Omega 3 and Omega 6 fats (both Polyunsaturated fats) are the main fats consumed on a high fat / keto diet. Completely Wrong! Omega 3 and Omega 6 fats should represent only a tiny amount of your calorie intake (regardless of your diet. / health goals) as they are the quickest to perooxidise in your body and cause harm (Perfect Health Diet, an excellent high fat guide recommends Omega 3's be 1- 2% of total calories and Omega 6's 3-4% of total calories). Your primary source of fat on any high fat diet should be saturated fats (the most chemically stable and easily broken down into medium chain and short chain fatty acids that the body uses for energy). Note, if you eat large amounts of wild caught Atlantic salmon, you will easily keep the Omega 3's high, relative to Omega 6 so it's not that difficult. You just have to be disciplined and stay completely away from foods made with garbage industrial seed oil's, ultra high in damaging Omega 6 and GMO seeds (cottonseed, sunflower, corn, canola, vegetable oils etc..). This means not consuming any deep fried foods, baked breads, donuts, cakes etc.. and stick to very small amounts of nuts and seeds (high in Omega 6 relative to Omega 3 but largely useless to humans as nutrients !locked up and protected from digestion by humans and any animals who eat them). Coconut oil, avocado oil, Palm kernel oil , all good to consume on a keto diet (virtually free of Omega 6 and high in saturated and monounsaturated fats...the good stuff!). Cook with beef tallow if you need to shallow fry anything...its not hard
Why do the vegans say we need a high carb diet and need to cut out the fat and animal protein to loss body fat?
i was on chicken and broccoli/cabbage, eggs,beef, only eating at 12 and 4pm, only drinking water and black coffee, was in the gym every morning, a couple of miles on the treadmill after the weights, heavy lifting not fairy weights, i lost 5 stone in 5 month, my cholesterol was normal blood pressure normal, i had diabetes type 2 blood sugar was 130, after 5 months it was 39 so if u want to shift weight and feel 1000x better and you have the willpower to stop eating crap then thats the way to go :)
Jerry is the man. To only think how many carbs nowadays athletes take especially bodybuilders, no wonder why so many bubble guts go on the stage lol. Old school bodybuilders were super high on fat and protein and guess what, no bubble guts, a lot of shreded physiques and super healthy manhood
You're awesome Jerry. Love your channel. Its very informative and you know you're getting straight facts
Thanks for the enlighten on a ketogenic diet. In my research, I discovered some of the topics in your comments. I have been on a diet for a year and a half. I'm 68 years old, and my major goal is to minimize sarcopenia. Based on my DEXA testing there was be no material loss in muscle mass, but my body fat is lower due to the diet. I do not carbs cycle. My macros average 70%, 20% and 10% for fats, proteins, and carbs respectively. Currently, my caloric intake is managed to avoid lean mass loss. I use blood Beta-hydroxybutyrate to monitor my nutritional ketosis state. I'm don't known if this diet is ideal for younger bodybuilders given the low insulin levels.
Love the knowledge and information. Thanks for the advice.
Dr. JB, you sliced, diced and delivered in this amazing oratory. I'm 60-years young and totally got-off on your exquisite science-based shout-out. And most strikingly, you rattled off nearly all this science without the use of a teleprompter. Which further indicates you're either a superman or the keto-brain science is solid (hahahaha)l Thank you. Can you help address a question? What are your thoughts on IF or 24-42 hour fasting while doing keto diets (for bodybuilding or bodyweight/gymnastic style training)?
cheers from Greece
great stuff like always!
One of the best and informative videos ... thank you
Well done! Thanks for this video! Well explained.
Awesome. Glad that cleared things up for me. So what do I eat?
Great post as always Jerry.
Great video, extremely informative and not as one sided as most dietary videos I have watched!
One thing I find a bit unclear though, you mention that it's bad for muscle growth to stay on a ketogenic diet for too long, but does this include your cyclic diet of carbs on weekends and ketogenic on weekdays? Or do you think that's a good idea for muscle growth long term?
Love this guy.
Ive started doing 20-30 reps after hearing You saying that it would promote growth as well.
Seems to be the only way for proper shoulders training .
I see program already after one week .
Tried 50 grams of carbs a day for 8 weeks and DISINTEGRATED. Flat, Weak, Exhausted. Added Cardio and Legs Atrophied.
hahahahahahahaha
You need to take a look at Ray Peat's work
KreekSide Productions Ray Peat for muscle building?
Do refeed at least once a week.Depend on your body and feeling.More muscle mean faster metabolisme.We need carbs:Just control it and know when to refeed.Stay hydrated
LOVE YOU Jerry post more vids! Cheers from Canada
Great video well explained easy to understand great info without all the complicated science I am converted new watcher thank you
This video should be called everything you need to know about keto
Such a wealth of information.
Great explanation and easy to understand brother 👍.. very true about the fibre and the gut bio new research sheds light just how important these fibers are! that's why the clean keto as they call it (which really consist of two good meals and maybe one fatty snack) is very useful where 50% of your plate is dense fiber veggies only! and some low glycemic berries allowed only for total of no more than 50 grams of carbs. and the other is 25% good fat and 25% protein. Animal protein has enough fat so u don't usually have to count percentage. If you not much into meat and using veggie protein powder or whey etc then yes you have too add the fats.. eating this way most likely gives you 50 grams of carbs so maybe ketosis won't be ass much but if you add intermittent fasting of an 8 hr eating window and 16hr no eating should be better .. a meta peer review just analyzed diff types of diets on 7000 persons and found that as an anti aging and improved heart markers the Mediterranean diet was the best one where you eat 50% carbohydrates. 35% good fats with only 10% of saturated fat included and the rest being mono and poly and 15% protein was the way to go. Very interesting.. but yes you are very right you can't stay long on a keto diet and adding too much protein on keto takes you out off keto. I know several friends who always on keto and are fat! They doing it wrong either too much protein and or to much extra eating constantly spiking insulin.. keep up the great work👍💪💪
Beautiful.
I'm not a bodybuilder but I like to remineralize my body by drinking lime juice with water and salt. At home I take calcium + magnesium pills and the regular multivitamin pills.
I don't like the pre-workout products because everyone, including me, complain about the tingles, chest pain and even kidney pain.
Jerry is the Best.
As just some random guy I can tell you that losing this last 15 lbs to get to "normal" and restricting my food.. namely carbs caus it seems to make me drop the excess fast.... My strength is down a lot. My pullups are suffering. This is strength not hypertrophy. I will need to eat more carbs soon.
Phenomenal thanks again