How to Bulk and Gain Weight (Muscle) on Keto
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this is the ultimate guide to bulking on keto that means building muscle while you’re doing a ketogenic diet is entirely possible but this isn’t just going to be a justification video this isn’t just going to be research I’m gonna give you exactly what you need to do I’m gonna give you the formula that I’ve used with clients in terms of helping them build muscle while they’re on keto I’m gonna give you macronutrient breakdown I’m gonna give you net calorie surplus things like that but in order for all of that to make sense I need to have a preamble but it needs to be loaded up with some scientists and research that brought me to the ultimate conclusion that I came to that can help you okay so make sure you watch this entire video and it’ll all make sense and honestly it’s an unbiased approach I’m gonna have studies from each side I have some studies that don’t always favor keto so let’s take a look at all of it hey you were tuned into the Internet’s leading performance and nutrition channel keto fasting and everything in between with new videos coming out every single Tuesday Friday and Sunday at 7 a.m. Pacific time also make sure you head on over to Haile calm so you can check out the apparel that I’m always wearing in my videos alright so I will get to the breakdown on this but let me go ahead and start with a study that’s pretty interesting it was published in the International Society of sports nutrition okay this study took a look at 26 resistance trained males okay so people that were experienced with working out already and for 11 weeks they divided these people into either a ketogenic diet group or a traditional Western diet group now all in all at the end of the 11 week study the ketogenic diet group had a two point one kilogram increase in lean body mass more so than the Western diet okay so we found that the keto diet ultimately built more muscle okay we also found that the keto diet lost 2.2 pounds of fat mass more so than the Western diet okay so yeah we know at the end of this study at the end of 11 weeks the keto diet actually built more muscle and lost more fat but it gets a little bit more interesting you see when you look deep into the study you actually find that weeks 1 through 10 the diet’s didn’t change it was keto diet versus Western diet and the results at the end of 10 weeks were actually about the same the keto diet had about the same amount of muscle gained as the Western diet ok so we know that for muscle building weeks 1 through 10 keto diet versus Western tight ended up about the same but weeks 10 and 11 what they had them between that time was carb up on the keto group now they had the keto diet add carbs into the equation and then they ended up having a massive increase and then they took the lead in terms of muscle building so what that tells us is that they probably had a big influx of glycogen carbohydrates that went into the muscles and swelled them up so what’s interesting here is that by and large if you compare the keto die in the Western diet according to this study you’re gonna have about the same amount of muscle building plain and simple so that’s kind of cool right then and there but once carbs are added back into the mix you take the lead you’re sort of like a loaded gun it’s like once carbs are back in the equation boom then you just speed ahead it’s pretty cool it’s kind of like drafting it’s like you stay behind the leader and then all of a sudden you slingshot and go ahead of him kind of like Talladega Nights alright so now let’s take a look at study two and this is a really similar study okay see this took a look at two groups in isocaloric and an eye so nitrogenous meaning that both groups have the same amount of calories and the same mount of protein keto diet versus Western diet this study took a look at body composition and performance so what they did is for 11 weeks they took 25 participants and divided them again into two groups keto diet group and Western diet group same kind of structure is his first study weeks 1 through 10 keto diet versus Western diet week 10 they had the keto diet carb up again ok so here’s what was interesting in this one in this study weeks 1 through 10 the lean body mass of the keto diet group was 2.2 kilogram increase and the lean body mass increase in the Western diet group was 4.4 ok well that’s kind of weird so again what they found in this case was that the keto diet group didn’t build as much muscle as the Western diet group ok well that’s kind of scary but then when you take a look again at week 11 or week 10 for 11 when the carbs are added into the equation for the keto group they had an increase of 4.8% in their lean body mass therefore surpassing them so they found again that once carbs are added back into the equation that the lean body mass increased on the keto group so again you’re like a loaded gun so if you were to take both groups that have the same amount of carbs in their system at the beginning and then they go through the process while the keto group is going to lose muscle glycogen so of course their lean body mass is going to appear less in this particular case why it didn’t in the other study I honestly don’t know but then when carbs are out back into the equation boom slingshot again so it’s like they just lost the muscle glycogen but when glycogen was actually restored back to equal amounts between the two groups the keto group actually took the lead so pretty interesting now the other thing they found is that strength and performance didn’t differ between the two groups they both have the same strength and performance but the other thing that was really cool is that the keto diet group actually had a bigger increase in testosterone by quite a bit than the Western diet group Chester anabolic going to lead to more muscle growth okay I still have a little bit more justification and a little bit more things to make sense here before I give you the breakdown so I hope you’re still sticking with me this next study was published in the Journal of physiology and this study is important for the reason that I want to show you that protein won’t kick you out of keto if you have enough fats in the mix ok so what this study did is it took a look at three groups it took a very high carb group and then it took another carb group that had about the same amount of carbs but spaced them out throughout the day so it’s called the periodized carb group so roughly the same amount of carbs just split out differently throughout the day then they compared that to a low-carb high-fat keto group ok here’s what was really interesting and here’s what I’m ultimately trying to draw from this study the keto group was on this specific kind of macro breakdown they consumed less than 50 grams of carbs per day then they consumed 78% of their energy from fat and then they consumed roughly one gram per pound of body weight of protein now that’s more protein than I would normally even recommend so they had a high amount of protein but they also had a tremendous amount of fat well guess what they found that their ketone levels were always between 0.8 millimoles and two millimoles meaning they were definitely in a state of ketosis even with that much protein so long as their fats were that high now normally people would say well that would cause me to have a ton of calories and I’ll explain that later because there is a way around it but the long and the short is you can have a lot of protein as long as the fats are high enough to continue to create ketones the other thing we have to remember is that the ketogenic diet by itself creates ketones and ketones are muscle sparing beta-hydroxybutyrate stops or slows down the breakdown of leucine leucine oxidation therefore meaning you don’t have the must breakdown that’s naturally occurring if you’re not on a keto diet or not as much at least so that’s powerful in and of itself and in one last study that I have to reference that everything makes sense there’s a study that was published in the American Journal of physiology endocrinology and metabolism okay this study actually found that protein synthesis is not heightened with the co ingestion of carbohydrates what that means is you do not need to be consuming protein with carbs to increase protein synthesis protein synthesis is there on its own it doesn’t need carbs to help it the old theory used to be if you ingest carbs you’re gonna spike your insulin the protein is gonna increase or uptake more that may kind of be the case but the overall ruling is that protein synthesis still stays elevated you’re still gonna create new muscle from the protein that you consume even in the absence of carbohydrates so now we have to take a look at another piece of this I’ve explained everything with Cato now you may or may not be someone that implements intermittent fasting from time to time but it’s going to be a part of what I tell you to do if you’re trying to bulk on keto so pay attention to this really quick so it has been found that when you’re training in a fasted state or when you’re fasting in general and you’re just working out that you’re going to have an increase in what is called p 70 s6 kinase or p 70 s 6k you see elevated levels of p 70 s 6k indicate that we’re shuttling amino acids into the muscle to actually rebuild it so it’s been shown that when you’re fasting you have significantly elevated levels of this p 70 s6 kinase that literally means that your protein synthesis and the amino acids in your body are more likely to go into the muscle and actually build muscle after a fasted period than not okay so believe me this is all gonna make sense now the how-to section alright how do you actually put this all together now that we’ve seen other science knowing that it can be done alright here it is when you go on a keto bulk you are going to be in a tremendous calorie surplus day over day a lot okay but it will make sense so what I suggest you do is go with the macronutrient ratio that was broken down in that one study go with 0.8 to 1 grams of protein per pound of bodyweight ok that’s probably going to be overkill but in this case it’s gonna be perfect okay you’re gonna have definitely enough protein but I want to make sure make sure make sure that you get at least 75% of your calories from fat okay so you might be doing the math in your head right now a 200-pound person that means that you’re gonna have to have 200 grams of protein but you still need to make sure that that only amounts for like 20% of your calories so that means that the rest needs to come from fat and a little teeny bit from carbs you’re probably thinking well that puts me at a huge calorie surplus because it’s so much fat that’s unreasonable you’re right it is that’s a lot of calories you would definitely gain fat doing that but you’re going to put yourself in a very good state where you know you’re gonna have ketones you know you’re gonna have protein you’ll be able to build muscle faster than the other people so let’s address the part about you getting fat to make sure that doesn’t happen okay no one wants to gain a bunch of fat on a bulk ok period you’re gonna gain a little bit of fat but no one wants to gain a ton so this is where intermittent fasting just two days per week or even three really comes in handy I want you to not look at your calories in and calories out on a daily basis anymore you need to back up and look at them over the course of a week okay so what that means is that two days a week you’re going to fast okay you’re going to train in the morning if you can and you’re going too fast what this is gonna do is it’s gonna bring your net calories down for the week okay when you break your fast you’re only gonna have protein and maybe a small amount of fat this is your fat loss day for lack of a better way of saying it you have five hard core building days and two aggressive fat loss days so net-net you’re gonna be in more of a bulk than you are a cut so what’s going to end up happening is at the end of the week I want you to end up being at a five percent net positive calorie surplus okay so if your 20% day over day I want the fasting days to bring it down aggressively enough so that by the time you measure on a seven day rotation you’re only in a five percent surplus you’re only consuming five percent more calories than you’re burning that’s just enough to put you in that state where you can gain weight but not go overboard and bunch of fat you see the interesting thing is is like I mentioned with that fasting study is fasting increases protein synthesis and it allows those amino acids to get shuttled in through the activation of that enzyme okay of that p70 s6k so training in the morning then wait until the end of the day and consume your protein because guess what protein synthesis stays elevated for 24 hours you don’t have to eat within that anabolic window that’s total nonsense protein synthesis stays elevated for 24 hours so therefore you actually eat your protein at the end of the day and your protein synthesis is still elevated but you’re in a calorie deficit for that day but not for that week but you’re in a deficit but your protein is gonna get taken up and you’re gonna build muscle that day even though you’re in a deficit so newsflash you cannot build muscle if your overall in a deficit long term but what determines if you’re in a deficit over the course of a day versus over the course of a week we need to be in a surplus over the course of a week now one more thing some people cannot workout in the morning if you work out in the evening that’s fine too and when you break your fast you’re gonna do so right after your workout you’re going to be extra insulin sensitive you’re going to be insulin sensitive because in the fast and because of your workout so that might be one of the only times that I would say consuming some whey protein would actually be applicable I’m not the biggest fan of way but in that particular instance it truly has a practical application okay so 5% net calorie increase 75 to 80% of your calories coming from fat okay 18 to 20 ish coming from protein and the rest coming from the trace carbs that’s the breakdown that I put many of my clients on that are trying to build muscle and end up succeeding so I hope this breaks it down if you need further elaboration just let me know and I’ll do a part two in this video also post your comments or your questions down below and I will try to answer as many as I can in next week’s comment answer Q&A I’ll see you soon
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How to Bulk and Gain Weight (Muscle) on Keto
The effect of this diet directly compared the effects of a traditional high-carbohydrate diet to the ketogenic diet
26 resistance-trained men participated in the study and were split into two groups:
5% CHO, 75% Fat, 20% Protein (Ketogenic Diet)
55% CHO, 25% Fat, 20% Protein (Traditional Western Diet)
After 11 weeks, the results were as follows:
The ketogenic diet resulted in a 2.1 kg greater lean body mass increase.
Fat mass decreased on the ketogenic diet by 2.2 kg (0.7 kg greater than the Western diet group).
From weeks 1-11, the keto group gained roughly twice as much lean mass as subjects on the standard Western diet
The keto group “carbed up” in the final week of the study, which led to a gain of 6.6 pounds (3 kilograms) of lean mass
If you look at the results from weeks 1-10, before the keto group bumped up their carb intake, there was no significant difference in the rate of muscle growth between the two groups
The researchers even concluded that it’s, “likely that both groups gained similar amounts of muscle mass throughout the entire study.”
This study investigated the impact of an isocaloric and isonitrogenous ketogenic diet (KD) versus a traditional western diet (WD) on changes in body composition, performance, blood lipids, and hormonal profiles in resistance-trained athletes.
25 college aged men were divided into a KD or traditional WD from weeks 1-10, with a reintroduction of carbohydrates from weeks 10-11, while participating in a resistance-training program
Body composition, strength, power, and blood lipid profiles were determined at week 0, 10 and 11 – Metabolic panel and testosterone levels were also measured at weeks 0 and 11
Lean body mass (LBM) increased in both KD and WD groups (2.4% and 4.4%) at week 10
However, only the KD group showed an increase in LBM between weeks 10-11 (4.8%)
Finally, fat mass decreased in both the KD group (-2.2 kg ± 1.2 kg) and WD groups (- 1.5 ± 1.6 kg)
Strength and power increased to the same extent in the WD and KD conditions from weeks 1-11
2.1g of protein per kilogram translate to 1g of protein per pound
And it was found that blood ketone (β‐hydroxybutyrate) concentrations were elevated within the range of 0.8–2.0 mmol*
Published in the Journal of Physiology, researchers found that low muscle glycogen concentration does not suppress the anabolic response to resistance exercise
In other words, lifting weights with low levels of muscle glycogen doesn’t impair the anabolic response to resistance exercise
*They had subjects glycogen deplete one leg (but not the other) and then consume whey + maltodextrin after*
Protein Synthesis in Absence of Carbs
10 healthy, fit men were randomly assigned to three crossover experiments:
After 60 min of resistance exercise, subjects consumed protein hydrolysate with either 0, 0.15, or 0.6 g x kg carbs during a 6-hour recovery period
Whole body protein breakdown, synthesis, and oxidation rates, as well as whole body protein balance, did not differ between experiments
Concluded that coingestion of carbohydrate during recovery does not further stimulate postexercise muscle protein synthesis when ample protein is ingested
Fasting & Anabolic Response
A study from the European Journal of Applied Physiology had subjects split into two groups that were trained on two occasions separated by three weeks – one of the sessions was performed on an empty stomach after an overnight fast
Should note that at the four-hour mark, the differences between the two groups had evened out