My “whole food” meal plan is FREE. Teaches how to eat for fat loss, muscle building and longevity. www.thomasdelauer.com/eatrealfood - consider it my “thank you” for subscribing to my channel and newsletter!
To quote Proffesor Ben Bikman "you can not store fat if insulin is low" if you understand that, then there is absolutely no reason to count calories. You can eat all the fat and protein you want and not put on one single gram of fat.
Damn, what a great video Thomas! Thank you so much for always compressing all that knowledge these great nuggets! Here are my taweaways: 1) Don't overstress with daily calories but be keep a track of daily intakes to evaluate weekly balance; 2) Hypertrophy checklist: intense workouts; ensure enough protein and calories; prefer nutrient dense foods; then fill the rest with either mostly carbs or fat; 3) Training volume below MRV (maximum recoverable volume) but still above minimum threshold to trigger protein synthesis. 4) Train fasted on your strongest muscles and train fed on your lacking muscles, to have the best benefits of both. 5) Add 5-10 g of collagen to your post workout shake whey for enhanced protein synthesis; 6) Increase creatine intake up to 10-15 g/day 7) Invest more time on the sauna and less on the treadmill, especially at the end of the workout 8) No food 3h before bed for improved sleep and maximum recovery; 9) Move more during the day with random activities (fidgeting); 10) Once every 10-14 days, do a protein fast where you eat lean protein with leafy vegetables to get close to 0 carbs and fat for fat burning while ensuring protein for protein synthesis
I have been tracking my heart at sleep for a while now and comparing it to the last time I ate. If my last meal is 3.5-4 hrs before bed, my heart rate will be in the upper 50s low 60s. However if I eat between 2-3 hrs before bed, my heart rate will be in 70s for the first couple of hours of sleep. This also correlates to the amount of deep sleep and light sleep I get per night. Definitely a big believer in timing your meals and sleep.
Wow, interesting! I go to the gym late so end up eating protein-rich meals 2hrs before bed, sometimes just 1hr. And yeah I don't sleep too well. Thanks for the info, gonna have to look into this
Bingo! We tend to look at eating as once it is past our mouths and in our stomach the 'activity' is over, but in reality the body is very active for hours digesting what you put in it.
@@Perryspowerhousefitness okay buddy… im not even against him being on gear, or whoever wants to take it. Im fully aware that gear doesn’t give you an insane physique without tons of effort and great genetics. however, my point is that he talks so much about health and which foods are healthy, yet dances around the gear subject knowing that its just as horrible for you as anything else
@@MichealDay Bananas contain essential nutrients like magnesium, potassium, and vitamin B6, which can promote better sleep quality. So sounds pretty logical :)
@@MichealDay I few years ago I would have a banana with my lunch and half an hour later I would feel like the life was drained out of me. It took a while to figure out that it was the banana. Lectins are probably the reason.
@@notanymore9471 collagen is the protein that is used to build cartilage and connective tissue. If you build strength faster than connective tissue you risk serious injury.
@@notanymore9471 you’re correct! It is never marketed as protein because most people think protein feeds muscle growth and repair. Collagen is the protein that feeds cartilage tendon and skin growth and repair. Eggs have enough of both type on paper, but the peptides seem to absorb better. I have excellent muscle building and repair from the eggs I consume, but the peptides seem to speed up joint and tendon recovery. That’s just my experience.
I m down 150 lbs and I can say my pursuit of abs has cost me some serious gains . Constantly cutting further and further. I may never see them . But more calories and more carbs has dramatically improved my energy for training
@@Axiomatic75 everyone is different. I know how I feel plus im in the best shape of my life. With a few Potatoes and fruits in my system I am an animal in the gym .
I track absolutely everything outside of coffee and small tastes of things. It’s the habit that makes it sustainable. Love the weekly count vs. daily. Definitely allows more room for muscle building and flex in the diet.
how can you know if you are at a caloric surplus at the end of the week if you don't count your calories during the week, you still need to track your meals, or what am i missing?
Extremely awesome video!!!! I love that you have a Library of content from interviews now that you are able to add clips from and you are breaking down into simple advice on what you've spent countless hours studying through the literature!!! 🎉 You're an appreciated and valued treasure to the country man! Keep it up! Follow your instincts man !! Awesome work
You always post informative videos, whether about workouts, research papers, interviews, nutrition, and the like. For example, you make excellent observations, like the reference to collagen and whey in this video. I have two questions: I watch and read recommendations about melatonin, all about the benefits, that we should take more, there is no addiction and other positive reports about melatonin. There are others who warn against _any_ melatonin supplementation. Which is it? What is the latest on light therapy? It seems that, over the last 1-2 years, there has been a flood of information about the benefits of red light therapy. I subscribe and upvote each episode because I get so much from each one.
It’s all about balance, as long as there is a surplus, rest, reps, intensity, and volume. Eat that cinnamon roll and enjoy, protein, fats, and carbs in proper ratios. Keep low to no stress, stretch, and keep form to reduce injury.
@@LJ2K2025Experienced people who know how to eat and train properly yes. But counting helps, especially with a lot of foods today that add tons of sauces/spices and drinks that skyrocket calories.
@@SmartAss4123 SmartAss4123 I am experienced, but you really don't need to be. People try to overcomplicate it, you're not gonna be as consistent If you're tryna make some restraunnt level meal everytime with 100 ingredients plus it's expensive, I eat the same meals every day that has a balance of everything,when I wanna maintain or cut I take out and make small changes, swap whole milk for semi, remove some carbs and fat, take out peanut butters and high sugar or high fat calorie foods, or even keep everything the same and just reduce portion size, I weigh myself every other day and week to week I know if I need to eat more or less from how my weights trending as it fluctuates alot through the day, also I look at how I feel and my strength and performance in the gym, I won't just eat more for the sake of it I need to be getting stronger and on a cut I need to atleast maintain as much strength n muscle as possible
Cardio is a must...health reasons? You should stimulate the heart at least once a week by going up to 180 bpm. And if you're scared of losing muscle...eat properly.
I workout fasted, I strength train 3x week, high reps 4th day. On strength training days, I hit the heavy bag between sets toward end of workout, just 5 rounds heavy hits, then run for 3 miles or play tennis, sometimes all 3. I don’t drink alcohol, I eat fairly clean, but I still have a little fat fml! I’m just over 50. .. and a little herb to help out.
The protein you recommended I am perplexed about. It has palm and palm kernel oils, as well as wheat flour. So are you now saying seed oils and processed flour is healthy, or it's just a bias because of the sponsorship.
What about training in ketosis with just protein pre-workout no carbs at all maybe a spoonful of extra virgin oil and two eggs..... like an hour and a half before working out I feel that's a good compromise.
Another big health influencer says WHEY protien rapidly converts to glucose (i.e. a spike), that you need to take more pure amino acids instead. Lots of confusion between the various health influencers.
EAA's has been a huge game changer for me. (And many). 0 calories with all the Protein equivalent daily. The Master Amino Pattern. Why is this not talked about all the time?
I work 3rd shift. 10pm to 6am and usually go to the gym right after work and eat 4 eggs and turkey bacon before I go to sleep around 9:30am-ish. Should I just not eat before I go to sleep & wait for my first meal of the day once I wake up? Also I don’t eat while at work, I just drink water.
I recently kept my same type of meals but i added a lot of extra olive oil and it seems that i cant even keep the scale from going down. But i have a ton more energy all of a sudden to work out more.
Why do i always get hungry and then i cant sleep if i dont eat before bed? I usually reserve some calories something small and i sleep way better. Especially if i train strength later in the day. If i train strenght in the morning and do so type 1 cardio before bed (3 mile walks mostly) my appetite is less and i sleep wayyyy better.
Other of protein, I think micronutrients is more important than the macros unless you have an unhealthy small amount of bodyfat stores. If you have bodyfat to burn, micronutrients are more important than non-protein calories. If you have bodyfat to burn, you have the energy. If you don't have bodyfat to burn, you need to get in the energy.
Limiting cardio, wouldn't this depend heavily on what kind of cardio? If I was trying to put on muscle, I would think shifting to a heavy ruck march would be huge for your core, calfs and neck/shoulders and erector muscles in the back.
Weigh yourself, then count your calories for a week. Weight yourself again. Did up stay the same? That’s your maintenance. If you gained a pound, you ate at least 3500 too many calories. If you lost a pound, you ate at least 3500 calories less than what you needed.
No Offense Bro! but Nutrient Quality Trumps all!! It is a major thing that accounts for why some muscular looking individuals who otherwise appear fit and healthy end up struggling with poor blood markers and poor cardiometabolic health as assessed by their bllood markers, whether it be Apo B, blood pressure, HBA1C, Liver Enzymes, etc., These people focus too much on protein intake , and crazy bouts of resistant training at the expense of everything else. Some say, I can pull this off with flexible dieting so that proves micro nutrient quality is not important. It’s all about macros whereever you get them from. Micro nutrient quality based on foods consumed becomes especially important when your risk of age related physical and mental decline increases due to the aging process itself. I would sooner prioritize cardiometabolic health if I could not hit that sweet spot(i.e., balance between both) than end up looking like jacked up gym bro just to impress people if at the expense of seriously sc^ewing myself cardiometabolic wise.
Leave the muscle building info to the pros,like Mike o hearn. And all the other guys with 30 plus years real bodybuilding experience. These guys understand the importance of carbs rest and recovery, and they don't talk up keto and cardio,and 36 hour fasts over the basics.the basics worked 50 years ago and they work now
I have an 8 week old baby and three other kids. Two are older but the older of the young ones is two. My sleep is not great but not horrible. Should i be training daily or focus more on my diet with protein, and train when i can. I've been weight lifting as i can, completely random depending on how clingy my baby is that day. I do similar workouts when i do workout though.
I may be under-read on this but I read and saw a video somewhere where they stated Collagen powder didn't really do anything? Again - I may have been mis-informed...
@@qwazy01 He said '' I take a little snack and sleep much *bettee''. .''Better'' is the operative word! Therefore, If he feels **better, why would you. advise him to do something different?
What literature is there showing that, other then for inexperienced lifters, that you can build muscle in a deficit? If you’re past the “newbie” stage of lifting, you pretty much need to be in surplus to add muscle
HOLD ON !..... Bowmar is done, compony has tanked do to owner problems and customer service, Sarah is catching some flak for being an asshole,......thats the rumor. Plus people are saying she is rude, and the ingredients are not what she ( Sarah )states in the label. Do your diligence. Lilly Kane suggests Equip animal based Pro Powder. Ingredients are great, doesn't mix well though.
Unfortunately that collagen thing really really works especially hydrolysed... got some cheap supermarket stuff here, problem with me is anytime I get a benefit I abuse it and end up injuring myself (that's how much it boosted the weight capacity, but then I took a break and lost the sense of body i needed to do the weights safely.)
maintained or slightly over (weekly) hiarchy train intense, protien, quality of food max recovery volume? Find min. Don't overdue skip for now- studies conflict mix whey/collegan - increase creatine sauna don't eat 3 hrs before bed. Conflicted info but will sleep better more NEAT FAST LEAN meat and green veggies 1 day every 10 days
But you'll always be lean. 5lbs a year for 4-5 years equals a lot of muscle. It took me 6-7 years to go from around 110-115 lbs to 149lbs (I'm only 5'6) but I'm always under 10% body fat without even trying to be lean. I think being a bit of an ectomorph is a blessing actually (if you work out)
@@Axiomatic75 After not seeing much results I dont work out regularly any more. Props to you for staying motivated though I put on about 10lbs of muscle after 3-4 years and just maintain that.
Ectos have it easy in life man. You get to eat whatever you want for the most part and you never ever have to worry about storing fat. I would rather be skinny than be fat I'm sure most non-powerlifters/strongmen feel the same way.
@@joshmoore4498 yes none of that but they use natural flavors which are chemically altered compounds to enhance taste. The fda allows up to 100 chemicals to be used to make natural flavors. Not something you want. Look for products the use real vanilla bean or cocoa to flavors their products. Levels Whey is what I use mostly.
My “whole food” meal plan is FREE. Teaches how to eat for fat loss, muscle building and longevity. www.thomasdelauer.com/eatrealfood - consider it my “thank you” for subscribing to my channel and newsletter!
To quote Proffesor Ben Bikman "you can not store fat if insulin is low" if you understand that, then there is absolutely no reason to count calories.
You can eat all the fat and protein you want and not put on one single gram of fat.
you didn't link that video on PSMF...?
Amazing!!
Damn, what a great video Thomas! Thank you so much for always compressing all that knowledge these great nuggets!
Here are my taweaways:
1) Don't overstress with daily calories but be keep a track of daily intakes to evaluate weekly balance;
2) Hypertrophy checklist: intense workouts; ensure enough protein and calories; prefer nutrient dense foods; then fill the rest with either mostly carbs or fat;
3) Training volume below MRV (maximum recoverable volume) but still above minimum threshold to trigger protein synthesis.
4) Train fasted on your strongest muscles and train fed on your lacking muscles, to have the best benefits of both.
5) Add 5-10 g of collagen to your post workout shake whey for enhanced protein synthesis;
6) Increase creatine intake up to 10-15 g/day
7) Invest more time on the sauna and less on the treadmill, especially at the end of the workout
8) No food 3h before bed for improved sleep and maximum recovery;
9) Move more during the day with random activities (fidgeting);
10) Once every 10-14 days, do a protein fast where you eat lean protein with leafy vegetables to get close to 0 carbs and fat for fat burning while ensuring protein for protein synthesis
thx for that
You are salt of the earth 🌍
Rest & Recovery above micronutrients. If you have shit recovery, none of the above matters.
Yeah, I think a lot of people underestimate the importance of rest & recovery
I learned that getting no sleep actually only takes away 20% of potential gains
@@ChoppyJamesthat's alot
@@ChoppyJamesgetting NO sleep will kill you which will take pretty much 100% of your gains
Micronutrients always matter. Kinda silly thing to say
I have been tracking my heart at sleep for a while now and comparing it to the last time I ate. If my last meal is 3.5-4 hrs before bed, my heart rate will be in the upper 50s low 60s. However if I eat between 2-3 hrs before bed, my heart rate will be in 70s for the first couple of hours of sleep. This also correlates to the amount of deep sleep and light sleep I get per night. Definitely a big believer in timing your meals and sleep.
Wow, interesting! I go to the gym late so end up eating protein-rich meals 2hrs before bed, sometimes just 1hr. And yeah I don't sleep too well. Thanks for the info, gonna have to look into this
What do you use to track heart rate?
Bingo! We tend to look at eating as once it is past our mouths and in our stomach the 'activity' is over, but in reality the body is very active for hours digesting what you put in it.
Is gear a health food?
😭😭😭😭😭
People without a work ethic love that question
@@Perryspowerhousefitness okay buddy… im not even against him being on gear, or whoever wants to take it. Im fully aware that gear doesn’t give you an insane physique without tons of effort and great genetics. however, my point is that he talks so much about health and which foods are healthy, yet dances around the gear subject knowing that its just as horrible for you as anything else
@@IsaiahDawson_yup and I don’t know why people get upset when their idols hypocrisies are pointed out.
😂
I stopped eating in the evening and my sleep has greatly improved.
Me too but still take a whey protein milk shake at 7:00 PM😜
I sleep 100% better after eating a big meal
@@turbompson4546I sleep much better eating half of a banana before bed. I used have sleeping problems until I tried eating half of a banana 🍌
@@MichealDay Bananas contain essential nutrients like magnesium, potassium, and vitamin B6, which can promote better sleep quality. So sounds pretty logical :)
@@MichealDay I few years ago I would have a banana with my lunch and half an hour later I would feel like the life was drained out of me. It took a while to figure out that it was the banana. Lectins are probably the reason.
I've found if I just make optimal dietary and exercise choices without counting calories or protein, being muscular and lean is a passive result.
I blend collagen peptides and creatine with eggs and milk. I never use powdered protein. It’s just a preference
Isn’t collagen a “powdered” protein?
@@notanymore9471 collagen is the protein that is used to build cartilage and connective tissue. If you build strength faster than connective tissue you risk serious injury.
@@notanymore9471 you’re correct! It is never marketed as protein because most people think protein feeds muscle growth and repair. Collagen is the protein that feeds cartilage tendon and skin growth and repair. Eggs have enough of both type on paper, but the peptides seem to absorb better. I have excellent muscle building and repair from the eggs I consume, but the peptides seem to speed up joint and tendon recovery. That’s just my experience.
I train fasted on black coffee and water -works wonders to burn fat
Facts
That's empiric and I can rectify this with self experience, your content is solid. Keep pushing. RIP Mike mentzer.
Mentzer is Awesome. I've had Great Gains on his High Intensity routine.
I was strong on it but my physique looked much less than it usually did lol
I've been doing grass fed whey isolate with grass fed collagen peptides for several months now. Glad to hear this.
I m down 150 lbs and I can say my pursuit of abs has cost me some serious gains . Constantly cutting further and further. I may never see them . But more calories and more carbs has dramatically improved my energy for training
I eat very little carbs (just from milk), it doesn't seem to affect my power when working out.
@@Axiomatic75 everyone is different. I know how I feel plus im in the best shape of my life. With a few Potatoes and fruits in my system I am an animal in the gym .
Thank you Thomas for all the great information.
Thank you! Perfect timing...this is exactly what I was looking for!!!!
I track absolutely everything outside of coffee and small tastes of things. It’s the habit that makes it sustainable.
Love the weekly count vs. daily. Definitely allows more room for muscle building and flex in the diet.
I train fasted as well and it works extremely well for me.
how can you know if you are at a caloric surplus at the end of the week if you don't count your calories during the week, you still need to track your meals, or what am i missing?
Thanks Tom, as usual your content helps improve our body and bank too
Extremely awesome video!!!! I love that you have a Library of content from interviews now that you are able to add clips from and you are breaking down into simple advice on what you've spent countless hours studying through the literature!!! 🎉 You're an appreciated and valued treasure to the country man! Keep it up! Follow your instincts man !! Awesome work
You always post informative videos, whether about workouts, research papers, interviews, nutrition, and the like.
For example, you make excellent observations, like the reference to collagen and whey in this video.
I have two questions:
I watch and read recommendations about melatonin, all about the benefits, that we should take more, there is no addiction and other positive reports about melatonin.
There are others who warn against _any_ melatonin supplementation. Which is it?
What is the latest on light therapy? It seems that, over the last 1-2 years, there has been a flood of information about the benefits of red light therapy.
I subscribe and upvote each episode because I get so much from each one.
Great video with excellent points
Two 30m workouts (1 HIIT and 1 Walk) daily have done wonders for my fat burn and is manageable to be consistent.
same, i got abs for the first time ever when I did 2 hiit workouts a day.
It’s all about balance, as long as there is a surplus, rest, reps, intensity, and volume. Eat that cinnamon roll and enjoy, protein, fats, and carbs in proper ratios. Keep low to no stress, stretch, and keep form to reduce injury.
How do you get the green vegy lean protein meals tasty without fat? salt and spices can do only do so much for kooked chicken breast.
To execute Point #1 …you have to count calories every single day, to know where you land by end of the week … Thus you have to count calories…
No you don't, I never count calorie, I can bulk or cut whenever I want it's not rocket science
Was thinking the same thing
@@LJ2K2025Experienced people who know how to eat and train properly yes. But counting helps, especially with a lot of foods today that add tons of sauces/spices and drinks that skyrocket calories.
@@SmartAss4123 SmartAss4123 I am experienced, but you really don't need to be. People try to overcomplicate it, you're not gonna be as consistent If you're tryna make some restraunnt level meal everytime with 100 ingredients plus it's expensive, I eat the same meals every day that has a balance of everything,when I wanna maintain or cut I take out and make small changes, swap whole milk for semi, remove some carbs and fat, take out peanut butters and high sugar or high fat calorie foods, or even keep everything the same and just reduce portion size, I weigh myself every other day and week to week I know if I need to eat more or less from how my weights trending as it fluctuates alot through the day, also I look at how I feel and my strength and performance in the gym, I won't just eat more for the sake of it I need to be getting stronger and on a cut I need to atleast maintain as much strength n muscle as possible
I like your video production. What recording platform do you use? It is really clear and smooth.
Let’s get those reps! Thanks for sharing! 💪
Nice video ! Do you still take dhea?
Train fed on leg days, and fasted on upper body.
Cardio is a must...health reasons? You should stimulate the heart at least once a week by going up to 180 bpm. And if you're scared of losing muscle...eat properly.
Why not creatine hcl to reduce the bloat and water retention? Isn't that supposed to be one of the benefits of it?
I workout fasted, I strength train 3x week, high reps 4th day. On strength training days, I hit the heavy bag between sets toward end of workout, just 5 rounds heavy hits, then run for 3 miles or play tennis, sometimes all 3. I don’t drink alcohol, I eat fairly clean, but I still have a little fat fml! I’m just over 50. .. and a little herb to help out.
The protein you recommended I am perplexed about. It has palm and palm kernel oils, as well as wheat flour. So are you now saying seed oils and processed flour is healthy, or it's just a bias because of the sponsorship.
Me aged 40 I also train fasted in early morning and it works for me big time.
What about training in ketosis with just protein pre-workout no carbs at all maybe a spoonful of extra virgin oil and two eggs..... like an hour and a half before working out I feel that's a good compromise.
You need glycogen for heavy weightlifting
Creatine brand recommendations?
Now and Onit are great.
@@MegaEdge777 thank you.
Any that uses Creapure with no fillers.
It doesn't matter. Just make sure it's pure creatine and stick to creatine monohydrate.
Lean Fit. Prefer it over Now Foods.
what about eating dairy protein before bed to build muscle?
Another big health influencer says WHEY protien rapidly converts to glucose (i.e. a spike), that you need to take more pure amino acids instead. Lots of confusion between the various health influencers.
Whoever said that doesn't understand science.
No, but pure protein spikes insulin
How do we measure MRV? Nearly 50 and would love to know. Is it when the soreness stops?
Thanks! 🎉
EAA's has been a huge game changer for me. (And many). 0 calories with all the Protein equivalent daily. The Master Amino Pattern. Why is this not talked about all the time?
Also doesn't break a fast.
When do you take your eaas? and for what purpose?
Thata awesome podcast
Those rods are working good are they a super food .
Would a TMG supplement take care of the glycine from collagen to add to whey?
Undulating caloric surplus has also worked best for me.
Ty, prolly your best video! 👌
Great info, & you're looking fabulous!👍
How many collagen on how many whey?
I work 3rd shift. 10pm to 6am and usually go to the gym right after work and eat 4 eggs and turkey bacon before I go to sleep around 9:30am-ish. Should I just not eat before I go to sleep & wait for my first meal of the day once I wake up? Also I don’t eat while at work, I just drink water.
Why not work out at 9pm
So many different types of gums in the ingredients of the protein powder. How does that affect your gut?
Thanks, Thomas! How long are your fasts during a building phase?
I do combine Whey and Collagen..
Mostly for convenience.
15g per day.
I haven't considered 15g creatine 🧐
Whey protein only from grass fed cows I’d hope you’d recommend
I recently kept my same type of meals but i added a lot of extra olive oil and it seems that i cant even keep the scale from going down. But i have a ton more energy all of a sudden to work out more.
Consistency over time is what you're looking for kids. Take it from an old guy in his 50's. 💜💪🏆
Exactly, people over think this
Are you taking creatine, protein, and collagen all together after your workout ?
can do
I’m not sure if I’m fat adapted or not. But when my body got gear adapted. Gains have been insane.
mike mentzer revolutionized the game, he was way ahead of his time and has been the most influential body builder.
He's about carbs and low protein
Arnold is
Whey & Collagen in what ratio though? I doubt it's 1:1.
For myself, I'm stronger when I train fasted, I hate training in a fed state now
Why do i always get hungry and then i cant sleep if i dont eat before bed? I usually reserve some calories something small and i sleep way better. Especially if i train strength later in the day. If i train strenght in the morning and do so type 1 cardio before bed (3 mile walks mostly) my appetite is less and i sleep wayyyy better.
Other of protein, I think micronutrients is more important than the macros unless you have an unhealthy small amount of bodyfat stores.
If you have bodyfat to burn, micronutrients are more important than non-protein calories. If you have bodyfat to burn, you have the energy. If you don't have bodyfat to burn, you need to get in the energy.
Limiting cardio, wouldn't this depend heavily on what kind of cardio? If I was trying to put on muscle, I would think shifting to a heavy ruck march would be huge for your core, calfs and neck/shoulders and erector muscles in the back.
how the eff do you know what is your calorie usage? how do you know you burn X amount a week?
Weigh yourself, then count your calories for a week. Weight yourself again. Did up stay the same? That’s your maintenance. If you gained a pound, you ate at least 3500 too many calories. If you lost a pound, you ate at least 3500 calories less than what you needed.
Whey gave me the strangest blend of constipation and diarrhea I've ever had.
Same. I can't digest casein anymore.
You may try taking it with a tablet of lactase 😜
@@GygaxGirlyou may try whey protein from goat milk but it's rather expensive 😜
Eddie Abbew was right 💀
No way!
How can I do that without raising my already high ldl cholesterol?
No Offense Bro! but Nutrient Quality Trumps all!! It is a major thing that accounts for why some muscular looking individuals who otherwise appear fit and healthy end up struggling with poor blood markers and poor cardiometabolic health as assessed by their bllood markers, whether it be Apo B, blood pressure, HBA1C, Liver Enzymes, etc., These people focus too much on protein intake , and crazy bouts of resistant training at the expense of everything else. Some say, I can pull this off with flexible dieting so that proves micro nutrient quality is not important. It’s all about macros whereever you get them from. Micro nutrient quality based on foods consumed becomes especially important when your risk of age related physical and mental decline increases due to the aging process itself. I would sooner prioritize cardiometabolic health if I could not hit that sweet spot(i.e., balance between both) than end up looking like jacked up gym bro just to impress people if at the expense of seriously sc^ewing myself cardiometabolic wise.
This is exactly what i do but in the other direction. Great video.
Leave the muscle building info to the pros,like Mike o hearn. And all the other guys with 30 plus years real bodybuilding experience. These guys understand the importance of carbs rest and recovery, and they don't talk up keto and cardio,and 36 hour fasts over the basics.the basics worked 50 years ago and they work now
They are all geared up bud
@@furnsidebarbelYup. ALL is the key word.
What about drinking raw milk not long before bed?
How do you find your maintenance level?
Very helpful
Ja calorie cycling is a great ay to reach your goals
I have an 8 week old baby and three other kids. Two are older but the older of the young ones is two. My sleep is not great but not horrible. Should i be training daily or focus more on my diet with protein, and train when i can. I've been weight lifting as i can, completely random depending on how clingy my baby is that day. I do similar workouts when i do workout though.
Personally I believe that diet is more important
So are people not taking casein protein at night anymore?
I think I misheard you. It is impossible to gain 5lbs of muscle on a deficit. This would be free energy essentially.
Of course not. You have stored fats for the body to tap into to burn and use as fuel.
Always interesting~
I may be under-read on this but I read and saw a video somewhere where they stated Collagen powder didn't really do anything? Again - I may have been mis-informed...
Thanks
So youre still counting calorie at the end of the week so you adjust the last day? Why not just meal prep
PSMF with lean meats and greens is awesome
I’m curious if your calorie chart over the year might look like a heart beat 🤔
I can’t sleep if hungry … I take a little snack and sleep much bettee
Maybe try having bone broth building up from 1hr, then 2hr, then 3hrs before instead. It's satiating and loaded with protein too.
Same, lately I've been having greek yogurt with a banana or a protein shake, sleep like a baby after that
Exactly! Do what works........ for *you!
@@qwazy01 He said '' I take a little snack and sleep much *bettee''. .''Better'' is the operative word! Therefore, If he feels **better, why would you. advise him to do something different?
@yeldarleumas1847 Dude, ... there are more than a few things that could be **better** with your comment and its reasoning.
What literature is there showing that, other then for inexperienced lifters, that you can build muscle in a deficit? If you’re past the “newbie” stage of lifting, you pretty much need to be in surplus to add muscle
HOLD ON !..... Bowmar is done, compony has tanked do to owner problems and customer service, Sarah is catching some flak for being an asshole,......thats the rumor. Plus people are saying she is rude, and the ingredients are not what she ( Sarah )states in the label. Do your diligence.
Lilly Kane suggests Equip animal based Pro Powder. Ingredients are great, doesn't mix well though.
Winter as in 2 months from now? (I have not watched the video yet)
Good content thanks. Unfortunately, we have to watch Google ads and hear a sales pitch.
We should only be doing cardio to raise cardiovascular health, hence stamina.
Sharing this with all the bears.
you can put on muscle in a deficit as long as you get the protein in you
Funny I do a lot of this just due to years of trying shit and what I found works best/easiest for me
So no cottage cheese ? 😞
Unfortunately that collagen thing really really works especially hydrolysed... got some cheap supermarket stuff here, problem with me is anytime I get a benefit I abuse it and end up injuring myself (that's how much it boosted the weight capacity, but then I took a break and lost the sense of body i needed to do the weights safely.)
That protein powder may give people some digestive upset. Probably not too much especially for people that already consume dairy.
maintained or slightly over (weekly)
hiarchy train intense, protien, quality of food
max recovery volume? Find min. Don't overdue
skip for now- studies conflict
mix whey/collegan -
increase creatine
sauna
don't eat 3 hrs before bed. Conflicted info but will sleep better
more NEAT
FAST LEAN meat and green veggies 1 day every 10 days
2:06 RIP Mike Mentzer
Must be nice to be a mesomorph. I takes me at least a year to put on 5lbs of muscle as an ectomorph.
But you'll always be lean. 5lbs a year for 4-5 years equals a lot of muscle. It took me 6-7 years to go from around 110-115 lbs to 149lbs (I'm only 5'6) but I'm always under 10% body fat without even trying to be lean. I think being a bit of an ectomorph is a blessing actually (if you work out)
@@Axiomatic75 After not seeing much results I dont work out regularly any more. Props to you for staying motivated though I put on about 10lbs of muscle after 3-4 years and just maintain that.
Ectos have it easy in life man. You get to eat whatever you want for the most part and you never ever have to worry about storing fat. I would rather be skinny than be fat I'm sure most non-powerlifters/strongmen feel the same way.
You recommend Bowmar’s whey protein but they use natural flavors. You don’t recommend natural flavors I know right?
I haven't read the fine print on the bag but he claims they use no natural or artificial sweeteners and instead use allulose?
@@joshmoore4498 yes none of that but they use natural flavors which are chemically altered compounds to enhance taste. The fda allows up to 100 chemicals to be used to make natural flavors. Not something you want. Look for products the use real vanilla bean or cocoa to flavors their products. Levels Whey is what I use mostly.
Wat up shredded Saint Thomas Roger that thanks 🙏