Tag Archive for: how to build muscle with fasting

BEST Plan to Build MUSCLE with Intermittent Fasting – Complete Guide

BEST Plan to Build MUSCLE with Intermittent Fasting – Complete Guide

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I’m gonna give you all the goods to craft the ultimate muscle building intermittent fasting plan you’re gonna want to go and fetch a notebook and a pen because we’re gonna go through a lot of detail I’m gonna give you everything that you need to craft your own plan this isn’t a meal plan I’m not gonna give you specifically what to eat because there’s just too much variety and too many likes and dislikes between different people but if you have the ability to craft your own then you’re in tremendous shape alright so we’re gonna talk about all kinds of things ranging from the timing of your meals timing of your workout timing of supplementation what kinds of things you should break your fast with how you should orient your workout there’s gonna be a lot of details so stick with me through the entirety of this thing okay one thing that we don’t have to do in this video is talk about the justification of intermittent fasting and building muscle I will go right on record and say right now you absolutely positively can build muscle with intermittent fasting intermittent fasting is not about caloric restriction it is about allocating eating windows to specific times it’s about manipulating and outsmarting food timing period okay so with that being said let me ask you one thing please do hit that red subscribe button and then please hit the little funky-looking bell icon and select that all notifications tab that allows you to see whenever I post new videos which is every single day these days I don’t want you to miss a beat we’ve got all kinds of cool educational content like this alright so let’s go ahead and let’s dive in the first thing we need to talk about and get out in the open is insulin insulin is going to be a recurring theme in this video you’re gonna hear me talk about it a lot okay because insulin is everything when it comes down to manipulating how we build muscle at specific times if you go back to old bodybuilding culture bodybuilding magazines and muscle building magazines what’s the one thing that they do always say they always say at the end of your workout you should be consuming lots of protein and lots of carbohydrates well the reason they say that is to spike your insulin levels at the end of a workout your insulin sensitive what that means is that at the end of a workout your body will soak up the protein it’ll soak up the carbohydrates in a better form it won’t go to fat it’ll go to muscle building well guess what that same philosophy applies with fasting because fasting increases your insulin sensitivity just like a workout does so that means at the end of a fast you are so insulin sensitive that what you consume in terms of protein and carbohydrates is very likely going to get shuttled directly where you want it to go to the muscle and not to the fact okay you don’t have to take my word for it there was a study those published in the journal Cell Metabolism that put subjects on a five-week time restricted feeding diet and it found they had market improvements in insulin sensitivity as well as lessen blood glucose and lessened levels of risk factors things like that so lots of health benefits but their insulin sensitivity improved dramatically now there’s other studies that show that lifting itself improves insulin sensitivity so it would make sense that we would want to work out in a fasted state and then break our fast to capitalize on protein synthesis so when we look at that we actually start to break down the science of that if you workout in a fasted state when it comes time to eat your post-workout meal you’re going to absorb more of that protein in fact there are studies that show that we look at groups that train in a fasted state versus non fasted State the groups that train in the fasted State have two times the levels of something called p70 s6k which is an indicator of muscle protein synthesis muscle protein synthesis is where your body takes the protein and is actually turning it into muscle versus just deaminating it for different things within the body so simply put you can get two times as much protein synthesis by training in a fasted state the caveat is you’d want to be breaking your fast right after your workout so if you are someone that works out in the morning you’re probably starting to connect the dots that fasting until the evening time would be quite difficult right because you wouldn’t be able to capitalize on breaking your fast right after your workout more on that in a little bit I have to do this in a proper sequence otherwise it’s going to be confusing so I will touch on that more so before I go into the nitty-gritty of how to time your workout I will say this give some all in consideration into splitting up and changing your eating windowed periods so what I mean by that most people and I mean like 98% of people that practice intermittent fasting will fast most of the day and then break their fast mid afternoon or evening I highly recommend that you consider changing up the time period consider fasting morning to morning so that way you can look something like this you workout first thing in the morning and then you break your fast after your workout and then maybe you have one more meal and then you fast the rest of the day until morning time the next day so rather than skipping breakfast you’re skipping dinner this is going to allow you to capitalize on that insulin sensitivity if you workout in the morning if you don’t workout in the morning it’s not that big of a deal you should just try to time your workout to be at the end of your fast however don’t do this every day first of all you should not be fasting every day in the first place if you fast every day in the first place while you’re trying to build muscle you are going to be disappointed because you will probably be in such a caloric deficit all the time it’s going to be somewhat difficult so what I recommend you do is fast three or four days per week and make it so that your workouts that are your biggest your biggest lifting workouts like your leg day or your leg and back day or your chest and back day make sure those days are the days that fall at the end of your fast not every single time you work out because otherwise you’re working out so far the end of your fast you run the risk of burning up muscle so save your biggest workouts for the days that you train at the end of your fasting period so for example if I was going to go train legs I would want to try to train legs on a day where I can break my fast right after my workout why is this because you’re going to make yourself the most insulin sensitive by training a large body part at the end of your fast and everything we want is about manipulating that insulin sensitivity the more insulin sensitive you are the more protein and carbohydrates you’re going to absorb at a point in time which leads me to what should you break your fast with well I’ll give you some details but I’m not going to tell you specifically what you should eat because that’s up to you okay you want to break your fast and ultimately your post-workout with a good amount of protein that is very very very very very lean okay and you want to have a little bit of carbohydrates can you build muscle without carbohydrates yes you absolutely can and I’ve quite honestly done videos on that but there’s no denying that it’s a little bit easier to build muscle vault intermittent fasting if you have some carbohydrates in the mix even if you’re following a ketogenic diet which a lot of people that watch my channel are having carbs are right after your workout he’s only going to kick you out of ketosis for a small amount of time and you’re gonna get all these benefits of being able to build muscle so my general recommendation is to have about 15 or so grams of carbohydrates coming from the way of fructose this would mean something like some berries or maybe some melon or some watermelon or you know maybe even and a half like a Clementine orange or something like that get yourself 1520 grams of fructose then get yourself a good 25 maybe 240 grams of regular carbohydrates by way of maybe a baked potato that’s with nothing else on it right baked potato that’s just an example there’s a clean carbohydrate with no fats maybe a rice cake a couple rice cakes that give you 35 40 grams of carbohydrates adjust it for you specifically the reason that we do this just for those of you that want to know is fructose and glucose work together to actually speed up how fast carbs get absorbed remember what we’re trying to do here is spike our insulin but we’re trying to spike our insulin in as short of a window as possible so if we can have a little bit of fructose along with our glucose it makes that spike from this length of time to this length of time and that much higher we want to take that spike and go from this to this okay that’s what we’re really after and a little bit of glucose and fructose together will help that now one of the reasons I want you to do this right after workout that is a big depart is when you work out big body parts you activate specific insulin receptors that are in your muscle cells so what that means is the carbohydrates that you do consume even if your Kido are going to go into the muscle they’re not going to go into the liver kicking you out of ketosis at least a little bit you might get knocked out of ketosis you might slow down fat burning for a little bit of time but the large majority of the protein and the carbohydrates that you consume are going to go to the muscle as a glycogen replenishment and p70 s6k phosphorylation and muscle protein synthesis what about the kind of protein that you should have look at I have my opinions and I have my biases without a doubt I do think that breaking your fast like a lean protein shake is always a solid idea but I think that there’s some extra benefit to having a very lean red meat or having a lean even even a poultry would be okay but like a very lean red meat it still has maybe 1 or 2 3 grams of fat coming from omega-3 sources as much as possible the reason that I say this is the journal a clinical science has published a very intriguing study that found that Omega threes increased muscle protein synthesis and import activation which I explained in a second significantly more than groups that didn’t have Omega threes so what’s interesting is Omega threes by themselves like if someone were to just take omega 3 capsules or something didn’t cause an increase in protein synthesis or import activation but when they combine Omega threes with good quality amino acids and protein it increased import mTOR is what you want on when you’re building muscle auto Fujii is what you want on when you’re burning fat and going through a fast ok so it’s to night and day things when you’re fasting on top of G is a goal when you’re not fasting M towards the goal what we’re doing with fasting is clearly separating the two and that is the plan keeping them totally separate so we’re not going esophageal or toffee GM taught off a GM tour we’re going ah Tov the G M tour keeping them separate separation of church and state Emmit orotava G so the cool thing is that study found that increased mTOR activity in muscle protein synthesis 50% okay that’s some serious stuff now also it’s so important that you get grass-fed grass-finished if you’re gonna go this route because then that is the kind of protein that has the Omega threes salmon would have too much fat we wouldn’t have salmon post-workout we want to keep it lean like a lean steak or lean ground beef right okay but then additionally grass-fed grass-finished has vitamin A in it interesting results have shown that when protein synthesis is occurring in the body when you are building muscle actively vitamin A levels are being depleted there’s some theories as to why but there’s no denying that there is a correlation there again that correlation of as my body’s building muscle and going through synthesis my vitamin A levels are being depleted which implies that we need vitamin A for muscle protein synthesis well you’re not going to find vitamin A and traditional grain fed meat so if you if you don’t go protein shake go and lean meat I will say I put a link down below if you want to get good grass-fed grass-finished meat that’s cheaper than the grocery store in most places you want to check out butcher box so a special discount for anyone that watches my videos it’s grass-fed grass-finished meat delivered to your doorstep so high omega-3 content good vitamin A content but also just delicious stuff that gets delivered right to your doorstep so saves you the money having to go to the grocery store saves you the time they’re in a tremendous tremendous part of this channel because I talk about them so much so anyway special deal down below check it out after you watch this video and a huge thank you to them for extending that pricing to people to watch my videos it’s super awesome that they do that let’s jump over really quick to coffee and caffeine I think you guys are gonna like what I have to say here yes you should have caffeine pre-workout nothing else remember your training in a fasted state caffeine is going to increase catecholamines it’s going to increase adrenaline epinephrine therefore phosphorylating what is called perry Lipan which basically allows hormone sensitive lipase to activate people tend to think that when they are doing any kind of muscle building program that they should just neglect fat burning altogether no no no no you’re not going to burn fat and build muscle literally at the same instant so capitalise on the times when you would be burning fat and burn some fat because if you’re building muscle and you can burn fat in the process it gives you a little bit more wiggle room to have more calories okay you want to be able to have more calories so you can stimulate muscle growth but you want to be able to burn the excess fat without burning the muscle so having that caffeine pre-workout just like straight black coffee or straight caffeine is perfect but guess what along with that post-workout meal you might want to have a cup of coffee too here’s why the Journal of applied physiology published a very cool study that concluded that caffeine increases glycogen uptake into the muscle which means you’re gonna get more carbohydrates going into the muscle so they found when subjects consumed either a carbohydrate drink or a carbohydrate plus caffeine drink that the subjects that consumed a caffeine plus carbohydrate drink ended up having significantly more 66% more glycogen up taking the muscles for hours after a workout so what does that mean that means you have less likelihood of those carbohydrates circulating around and going to fat accumulation fat storage instead 66% more gonna go to the muscle if you are following a low-carb diet and you want to keep exceptionally lean while building muscle whoa mind blown because this allows you to really really take advantage of that so have that caffeine along with that grass-fed steak and that little bit of rice cake and that little bit of tangerine or whatever you choose to have just to give you a little bit of some foreshadowing as to what’s gonna happen the rest of this video I’m going to talk a little bit about cardio timing and then I’m gonna go jump in and talk about how you might want to orient your cardio days and how you might want to orient your major lifting days kind of what we’ve already talked about and then I’m gonna give you a whole calorie breakdown because I think that’s a very important thing that people want to know about how many calories should you have should you be in a caloric surplus we’ll talk about that just wanted to give you a little bit of a touch of what’s to come very important very important if you are doing intermittent fasting and you were trying to build muscle that you do not neglect your cardio okay other strategies might allow you to neglect but we are working on a slightly different pathway with intermittent fasting intermittent fasting we are trying to achieve mitochondrial efficiency and get the best mitochondrial density we are improving our metabolism at its core whereas other people that are trying to build muscle by gobs and gobs of protein powders and eating eight meals a day their mitochondria is not operating the way that yours is if you’re fasting you I hate to say it or upper-echelon you are superior in the sense of the way that your body is working in this case okay cardio improves mitochondrial density it’s a journal of applied physiology published a study that showed that just 30 minutes of endurance exercise done almost every other I think this study was every day but still every other day or so for a period of like four five six weeks improves mitochondrial density volume density forty percent I I understand that you may not be a science nerd like me but that is huge the mitochondria is where we process energy in the body if we improve the density of that by 40 percent it’s like we just added 40 more employees to a factory that creates energy that is huge how does that help you with building muscle well not only is it going to give your body more furnace power to just incinerate calories it’s going to make you stronger because ATP is still created at the mitochondrial level so you will find that you are stronger you have more stamina and you can push through those last reps a lot better so it makes a big big big difference just by keeping your cardio in the equation but full disclaimer and very important note to make I do not want you doing your cardio at the end of a fast so remember how I talked about doing your weight training at the end of a fast that is different from cardio we’re talking two different worlds here so your weight training should be at the end of a fast ideally for your big body part days your cardio should be towards it can be in the middle of the fast I just don’t want you doing excessive cardio when you’re already extremely nutrient deprived because you’re fasting example like this if I tell you to you’re lifting work out the end of a fast you’re going to be lifting at the end of 16 17 18 20 hours if you do your cardio in the morning and you’re gonna break your fast in the evening that would be fine you’re still technically fasted but you’re only eight hours into a fast instead of sixteen or twenty right so that’s the point there so you just want to set up your days accordingly big lifting days on the days that you break your fast right after a workout cardio days where they’re not gonna be close to the end of your fast and maybe some small lifting days in the same category as your cardio days it’s also very important that on the non intermittent fasting days you just eat healthy and you try to just follow a standard plan the benefit of intermittent fasting from muscle building is the fasting period keeps you lean so you can have a little bit more flexibility with your other days so now we have to talk about calories the big thing what I have to really make crystal clear is that a caloric surplus needs to be measured in a different way than you think I get asked all the time should I be in a caloric surplus to build muscle and the short answer is yeah it to some degree yes but you don’t measure it over the course of a day in fact I would actually recommend that you take the amount of calories that you would typically eat in a day and then divide that number by 24 and figure out how many calories you consume per hour on an average right so like if you were to aggregate it all if I consume 2,400 calories in a day then i roughly consume 100 calories per hour so what I want you to do is on a fasting day remember you’re only eating or allowed to eat for let’s say eight hours of that day if you’re doing a 16-8 method then you are not allowed to eat over the whole 24 hours you’re allowed to eat through that eight hours so what I want you to do is be in a surplus for each respective hour you’re allowed to eat okay so what that would look like is if you normally consume 2400 calories in a day then maybe if you’re allowed to eat eight hours that only amounts to 800 calories right but that 800 calories is probably going to be enough to sustain muscle during that point in time not saying you eat 800 calories I just want you to factor in how many calories you take in based on an hourly basis not on a daily basis my whole point in saying that is you don’t need to try to cram in 2400 calories in a couple hours you just don’t as long as you are in a surplus over that like thousand calorie mark you’re gonna be fine it’s all about the timing and getting the calories high for the for the appropriate time period you’re actually eating your body’s not going to handle 2400 calories in a couple hour period it’s just gonna neglect it and not utilize it right so massage that a little bit but don’t worry about it too much just get yourself in a nice surplus on the days that you don’t fast and you’ll be in much better shape I hope that that makes sense let’s talk quickly about supplements you shouldn’t consume any supplements while you’re fasting other than maybe some magnesium and possibly some green tea okay so while you’re fasting green tea is gonna help you it is gonna help you burn fat it is going to help you with a lot of different things and it’s going to help you stay seated okay but I also recommend taking in some magnesium so that your body can have a little bit of a calming effect magnesium is very very good at keeping you calm but it also makes it so that you still have the fat-burning mechanisms you’re not turning those off by calming yourself down protein powders obviously okay after you break your fast okay any kind of antioxidants vitamin C things like that will technically break a fast in some interesting ways that I’m not going to explain in this video so save almost all of your supplementation to the post-workout and just eating period vitamin D becomes exceptionally critical for you I recommend between 2,500 and 5,000 IU’s of vitamin D to help with muscle protein synthesis as it is required okay it’s very very important there okay and then additionally do not consume anything like branched chain amino acids during your fast I know that a lot of people want to build muscle and they want to take those because they think they’re gonna preserve muscle but they break the fast and they will spike your insulin so that when you do break your fast you don’t get as of a spike remember the one thing I really want you to take away with this we are consolidating the insulin spike so that we get a massive surge of protein synthesis right at the perfect amount of time to capitalize on muscle growth when we will actually use it in the first place you’re not building muscle all the time you build muscle at very specific times and with intermittent fasting we allow complete control of that so now you have the details you have the specifics in terms of what you need to pay attention to later on I could possibly do a meal plan video that gives you a sample meal plan but for now you need the details I have plenty of other videos and complete guides to intermittent fasting complete guide sticky dough and everything linked below in the description but for now please do hit that red subscribe button hit that Bell icon and then please do this channel a favor and yourself a favor by checking out butcher box down below in the description for your special discount special pricing special access thanks again you guys are awesome see see 

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BEST Plan to Build MUSCLE with Intermittent Fasting - Complete Guide

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BEST Plan to Build MUSCLE with Intermittent Fasting – Complete Guide – Thomas DeLauer

In this video, I’m going to provide you with absolutely everything you need in order to craft the ultimate muscle building intermittent fasting plan! We’re going to cover all sorts of stuff, ranging from the timing of your meals, the timing of your workouts, how you should break your fast, what supplements you should you take, and to how you should structure your workouts! The research shows, that when utilized properly, intermittent fasting can be an insanely powerful tool to build muscle. Let’s dive in and I’ll see you in the comments!

For more on Muscle Growth:

How to Maximize Muscle Growth | Best Rep Range for Building Muscle:

How Protein Builds Muscle | No Broscience:

Dieting vs. Muscle Loss | 4 Ways to Keep Muscle on a Diet:

4 Common Workout Mistakes:

Best Post-Workout Meals | Morning vs. Night:

You DON’T Need Carbs to Build Muscle!:

How to Bulk and Gain Weight (Muscle) on Keto:

Fasting Guides

How to do Intermittent Fasting: Complete Guide:

Complete Women’s Guide to Intermittent Fasting:

Beginners Guide to Prolonged Fasting | 24-72 Hour Fasting Instructions:

Fasting Guidelines: What You CAN and CANNOT Drink:

Intermittent Fasting over Age 40 : The Complete Guide:

Keto Guides

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References

http://diabetes.diabetesjournals.org/content/53/2/294.short
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707648/
https://www.ncbi.nlm.nih.gov/pubmed/677623
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3857584/
https://www.ncbi.nlm.nih.gov/pubmed/17201801
https://www.ncbi.nlm.nih.gov/pubmed/15946410
https://www.ncbi.nlm.nih.gov/pubmed/27139812
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6172294/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3222600/

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How to Build Muscle with Fasting | The Ultimate Guide

How to Build Muscle with Fasting | The Ultimate Guide

How to Build Muscle with Fasting | The Ultimate Guide

New To Keto But Want To Grow Your Knowledge?

More specifically, you want help with How to Build Muscle with Fasting | The Ultimate Guide?

here is the formula for building muscle while intermittent fasting okay it sounds like a catch-22 it sounds like is not even possible how can you possibly build muscle when you’re intermittent fasting well it comes down to very strategic timing and understanding different mechanisms within your body it’s a lot more than just calories in versus calories out and I’ll come right out and say it calories in versus calories out and matter but it’s so hard for us to determine when those calories actually matter right now I’m not eating anything does that mean that I’m technically in a caloric deficit right now if I was eating a rice krispies treat right now what I technically be in a caloric surplus at this very moment in time so it all depends on when we eat so we’ll get into more of that later but in the meantime you are tuned into the Internet’s leading performance nutrition and fat loss channel new videos every single Tuesday Friday and Sunday at 7 a.m. Pacific time and a bunch of other videos tempered in throughout the week as well you can make sure you hit that little Bell button to turn on notifications so you know whenever I go live or post a new video alright so what I’m gonna do with this video is I’m gonna give you breakdowns of each and everything that you should consider when it comes down to laying out your intermittent fasting muscle building plan ok it’s gonna be broken down into different proven points and then by the end of this video you’ll have a collective knowledge of what you can put into actual application to get the most out of your intermittent fasting muscle building cycles alright so the first thing you want to talk about is always train fasted okay there are some circumstances in which you would not but I want you to train in your fasted state this is important and we’ll talk more about how you can orient the timing in just a bit and I want you to stick with me through the whole video but the reason I want you to train in a fasted state is because of the catecholamines okay when you are fasting your body’s under stress which means you’re producing adrenaline you’re producing epinephrine this sounds like a bad thing because it’s fight-or-flight but believe it or not this is actually somewhat muscle sparing what happens is when you trigger that catecholamine response like you do in your fasting or you do when you’re working out you’re triggering your body to activate hormone sensitive lipase and start burning fats for fuel this burning of fat for fuel actually preserves some muscle okay it makes it so that your body doesn’t start breaking that down it triggers the release of fatty acids to be used instead so no matter what unless you’re trying to gain fat while building muscle if unless your that’s your specific goal you should still train in a fasted State it’s gonna keep you leaner and it’s gonna preserve some muscle but another cool thing happens catecholamines actually trigger a specific contraction of our blood vessels which sounds bad at first you probably thinking wait a minute I want to take all these like supplements to increase blood flow and all this how come you want to contract your blood vessels well it’s not quite that simple when we’re fasting and this catecholamines release the blood vessels constrict but blood is going to be isolated more so to the larger muscles this is going to force them to have more blood which is going to actually increase force output when we increase force output we increase strength with strength comes mass alongside proper nutrition of course so we definitely want that you’re actually to get stronger with your larger muscle groups like your quads your glutes your chest your back things like that you might feel a little bit weaker in your auxilary muscle groups it’s not that big of a deal the next thing that we have to talk about is import mTOR stands for mammalian target of rat myosin and in the gist of it mTOR is just the anabolic signaling what we want to do is we want to turn on mTOR at specific points in time when mTOR is elevated we’re building muscle we’re activating protein synthesis it may sound like you want him tort on all the time but you don’t okay you only want em tort on at specific times and that’s why we’re going to talk about wind to time it and when to get those spikes the rest of the time you want your body burning fat you want your body utilizing cells and actually using its own energy for energy so mTOR works closely with insulin okay so when we spike our insulin we have high levels of mTOR so high levels of insulin means higher levels of in tor which means higher levels of muscle building obviously we don’t want em tor to be elevated all the time so here’s the interesting thing when you are fasting during your fast your insulin levels are super low you’re not building muscle turning your fast I can almost guarantee that okay while you’re fasting you’re just maintaining you’re preserving muscle maybe but you’re not building it so what happens is throughout the day your insulin sensitivity builds meaning you’re getting more and more sensitive to insulin when you do finally spiked it so when you break your fast your spiking your insulin big-time so what I mean by this is you’re gonna want to make sure that your workout is towards the end of your fasting period so if you allocate your workout to the end of your fasting period you get to capitalize on an insulin spike in two ways your insulin sensitive after a workout but then you’re also insulin sensitive at the end of a fast so your double insulin sensitive which means that when you do consume your protein you do consume food you’re going to get a big spike in insulin which means you’re going to go a bigger spike in mTOR which means you’re going to get more protein synthesis at that very minute and that’s exactly what we want specific timing so that means when we spike our insulin with a small amount of carbohydrates or small amount of protein or a good amount of protein I should say you get the insulin spike which means the cells become more receptive to the nutrients that are coming in now of course that’s a benefit because we get more nutrient absorption at that point in time but of course we get the activation of mTOR we get the actual anabolic metabolic signaling that tells your body to flip the switch and start building muscle and this has been proven in a study that was published in the journal nutrients they found that an increase in insulin correlated with an increase in a million target of niacin so specifically in metabolic tissues – so we’re talking like skeletal muscle and stuff like that ok lays me into the next thing the foods that you should eat what specific foods did you use to break your fast well it’s pretty simple to be honest we want to focus on foods that are gonna increase in TOR which are pretty basic to be honest protein lean protein specifically lucy in the amino acid leucine there’s essential amino acids those are going to spike your overall import levels that’s what we want okay we want spike in insulin we want to spike an mTOR we want to spike an mTOR from insulin but we also want a spike in mTOR from other pathways too we want to do everything we can to get this big spike in mTOR at one specific time because we don’t want to elevate it the rest of the time if it’s elevated the rest of the time you’re building fat you’re growing tumors you’re doing all kinds of stuff we want to elevate it as specific periods of time there’s actually a study that was published in the Journal of Medicine and science and sports and exercise that found that specifically taking EAS as the essential amino acids they send up spiking insulin and imp tor in a very specific way so exactly what we need no don’t you need to go crazy on your protein intake but you want to get your lean protein in now that’s not really anything to write home about you guys probably know that but of course getting lean clean protein sources is imperative and for those of you that know my channel you know that I’m a huge fan of butcher box the reason I’m a fan of butcher box because they actually use organic pasture-raised and Pasteur finished meats okay this means you’re not having a bunch of garbage in it you’re not having grain-fed garbage you’re having good quality stuff that is naturally leaner okay even the cuts of beef are going to be leaner because they don’t have all the extra fat that’s coming in from soy and grain-fed meat okay normally when a cow is eating grain it’s gonna have an excess amount of omega-6 fats that we don’t want the wrong time to be taking those in you don’t want those in after a workout you want your meat lean and clean and butcher box actually makes it possible to literally get meat cheaper than what you would get at the grocery store delivered right to your doorstep so make sure you check them out there’s a special discount from my fans down in the description below huge thank you to them for making this channel possible and making its that I can produce this content but honestly more importantly big thank you to them for making my grocery bill a heck of a lot cheaper so make sure you check them out all right the next thing that you want to be paying attention to is actually adding a small amount of omega threes okay here’s the thing this is very important when you spike your insulin you don’t want to have a big increase in fat – okay here’s why insulin spike opens up the cell door way so that’s great for carbs and proteins that get shuttled in but not the best thing for fats right because we don’t want to allow fats to get super absorbed at that point in time this will go to storage so normally I would say keep your fats super lean keep them out of the equation keep them super small he out of the equation entirely for the most part but not in this particular case I recommend that you have a small amount just a couple of grams of high quality Omega threes and you can get that through good quality and lean protein sources again like from butcher box so here’s the thing omega-3s increased protein synthesis quite dramatically there’s a study that was published in the journal clinical science that found that supplementing with a small amount of Omega threes ended up increasing protein synthesis by 50% through the p70 s6k pathway okay what that means is that by having Omega threes in the equation the metabolic switch to build muscle was turned on even more however it was only turned on in the presence of amino acids – so a small of omega-3s along with a good amount of lean protein equaled a 50% increase in the protein synthesis process meaning more protein was actually used for building muscle okay combine that with the insulin spikes of allocating the workout towards the end of your fast and we’re in really good shape here this is exactly the kind of thing we want okay so now let’s start talking a little bit more about carbohydrates some of you watching this video might watch my videos because I talk a lot about Kido some of you might watch my videos because I talk about general health or fasting the fact is is when you are fasting for muscle growth there are some big advantages to having some carbs in the equation but again we do it with very strategic timing and even if you’re following a ketogenic diet if you follow the protocol that I’m about to explain you will be back in ketosis within an hour or two so you can follow this and still be all fine and dandy what you’re going to want to do is you’re gonna want to combine salt glucose and fructose along with your lean protein and your Omega 3 post-workout when you break your fast here’s what’s crazy cool so we have different shuttle buses that take carbohydrates to places in our body okay glucose requires a specific kind of transport molecule it’s called s glutton 1 ok so I want you to envision this your digestive system is like a bus station and you consume glucose let’s just say white rice to be simple okay so you consume white rice it sits in your gut it breaks down into glucose and each glucose molecule gets on a bus they start getting on a bus the problem is you only have a few buses that can carry glucose so a lot of it ends up sitting in your gut and not getting carried so it ends up not getting utilized or it just sits there raising your blood sugar and doesn’t actually get the tissues because there’s simply not enough buses to take it but here’s what’s cool if you combine a small amount of fructose into the equation fructose takes a different bus where glucose takes s glute one fructose takes glute v ok so that means that you can almost double the absorption of the carbohydrates meaning less blood sugar spike and more just proper quick spike utilization of that glucose and fructose – therefore spike insulin – therefore spike in TOR – there for spike muscle-building abruptly and directly when you need it to fructose can go directly to the liver and go directly into utilization but glucose actually requires sodium to be properly absorbed it’s called the sodium gated channel okay s glute one so sodium dependent glucose transporter so the way that you get around this is you have a little bit of salt a little bit of high-quality salt a little bit of fructose and a little bit of glucose and you can more than double the absorption okay so it used to look like this glucose you could absorb about one gram of carb per minute if you combine glucose fructose and sodium you can absorb 2.4 grams of carbs per minute so that means your body can take it up a lot faster which means again quicker insulin spike more abrupt change which is exactly what we want so I recommend 15 grams of carbs coming from fructose like orange or something like that something simple simple fructose and about 30 to 40 grams of carbs coming from glucose so this could be dextrose if you wanted to go that route it could be a starch it could be like white rice something like that something that’s gonna absorb quick okay and it’ll come back fast okay if you’re in Quito you’re gonna balance out of Quito for a minute but you’ll come back okay now here’s another interesting thing this is another reason why we need to be training in a fasted state okay and this all has to do with mitochondrial density so the mitochondria is where we create energy okay it’s where ATP lives and does its job ATP is what actually produces energy so we go through a process of taking ATP cleaving off a phosphate molecule leaves with ADP long story short basically ATP is what gives us energy and mitochondria is where that energy is actually produced and housing used so when we work out it used to be thought that we would have an elevation in mTOR the moment we lift a weight so remember mTOR the anabolic signaling pathway I’ve been rambling on about for minutes and minutes and minutes well we used to think that the moment we start lifting weights M tours turned on protein synthesis is on and it’s kind of the truth but mTOR is only turned on while we’re working out if we actually had food in the system so you might be thinking right now okay Thomas is gonna tell me to eat something while I’m working out or eat right before I’m working out no not at all see I don’t care about you elevating mTOR during your work out I don’t expect you to be drinking a milkshake or eating a rice cake during your workout that’s just weird and laborious we don’t to do that okay I want you to keep that Emmitt or spike at the end of the workout so what they’ve found now researchers are finding that when the body is using its own stored fuel substrates while you’re exercising mTOR is actually suppressed it all has to do with something known as a and pk okay AMPK is sort of a reverse fuel gauge for your body when you have high levels of AMPK it means that your body’s actual energy that it would normally have from food is depleted so it has to start tapping into fat so it’s basically just a reverse fuel gauge it basically tells your brain hey this guy’s out of food so just so you know we’re starting to tap into his body fat just want to let you know brain okay so that’s what a mpk does when a and PK is elevated it turns off immature but it also does something interesting it increases the mitochondrial density so it increases the power of the mitochondria therefore increasing the mitochondrial capacity to hold more ATP what does this mean it means that over time you have to be a little bit patient you’re gonna get stronger by training in a fasted state simply because your body is going to get better at housing energy it’s gonna build a bigger factory that mitochondria is gonna become more dense it’s gonna hold more ATP it’s gonna allow more ATP coupling or ATP synthesis you’re going to get stronger so the short answer is this mTOR elevates in a fed state when you’re working out but ampk elevates in a fasted state when you’re working out a NPK is the long game it’s gonna get you more muscle density it’s gonna get to you more muscle mass over the long haul muscle that you’ll keep eating while working out or eating before working out might get you a little bit more mass in the short term but you’re not gonna be as lean and you’re not gonna be as effective two more quick things you need to know before you have an entire repository of information for intermittent fasting and building muscle the next is have some MCT oil shortly before bed okay why do I say this because if you went over on your calories a little bit just a little bit of MCT oil actually increases your resting energy by five percent so what that means is that overall metabolism will increase simply because of the absorption of MCT oil is so crazy fast it shocks the body it actually triggers your metabolism to increase so I say do this before bed because it gets you a little bit of a thermic effect a little bit of a metabolic boost so you just had a lot of calories it’s a quick way to turn off mTOR before you go to bed and trigger that quite a cool immune response that we want that’s going to allow you to keep burning fat so you wake up rested or recharge in a fat-burning machine the next day this last one is very important okay and it’s a paradigm shift and it’s just me encouraging you to look at things a different way nothing says that you need to fast until the evening time you can shift your fasting period so for example if you like to workout in the morning and you’re still trying to build muscle you might be wondering well I workout in the morning so I’m supposed to fast the rest of my day and then not eat until evening well that’s one way of doing it but no why don’t you fast breakfast a breakfast or lunch to breakfast you can still fast 16 18 20 22 24 hours but just make it so that you’re breaking your fast at the end of whenever your workout is so here’s the benefit to working out in the morning and breaking your fast after your workout in the morning when you’re trying to build muscle there’s an additional thing that you could apply that you wouldn’t be able to apply otherwise and that is actually adding caffeine into the mix post-workout the Journal of applied physiology published a study that found that by consuming a small amount of caffeine along with the post-workout meal it increased glycogen uptake and increase the carbohydrates that went into the muscles significantly at four hours post-workout muscle glycogen uptake had increased 66% compared to those that didn’t have the caffeine so a little bit of caffeine will make it so the muscles take up more carbs you don’t want to do this in the evening time because you’ll never sleep but if you train in the morning you could do this so you could just shift your eating window so make it so that you eat your lunch at like noon and then the next day you workout and you break your fast with breakfast right after your workout in the morning problem solved it’s something that people tend to overlook they always think that they need to eat from evening to evening or set it up like that so in short this is what it looks like work out in a fasted state and work heart then you’re gonna break your fast with lean protein preferably from butcher box where it’s controlled okay lean controlled carbs okay so you’re gonna be like 30 to 40 grams of starch or nice glucose in a clean fashion 15 to 20 grams of fructose like from an orange maybe 1/4 teaspoon to a half teaspoon of high-quality salt maybe a little bit of caffeine if that’s what you’re doing and a small amount of Omega 3 anywhere from 2 to 4 grams of high quality Omega 3 and then of course keep your calories adequate keep your calories in abundance but again don’t focus as much on that focus on fueling yourself giving the proper nutrition and activating mTOR as always make sure you keep it locked in here in my channel make sure you check out butcher box down in the description for giving everyone such an awesome discount I’ll see you guys soon

This Post Was All About How to Build Muscle with Fasting | The Ultimate Guide.
How to Build Muscle with Fasting | The Ultimate Guide

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How to Build Muscle with Fasting | The Ultimate Guide – Thomas DeLauer

1) Fasting & Catecholamine Response

Fasting increases catecholamines, which burn fat through the activation of HSL and Perilipin, and increase blood flow to muscles

2) High mTOR when Breaking Fast/Insulin & mTOR

Per a study in the journal Nutrients, “a postprandial increase of insulin and glucose acutely activates mTOR within metabolic tissues”

3) Foods that Boost mTOR

A study published in Medicine & Science in Sports & Exercise demonstrated in humans that ingesting essential amino acids shortly after working out increased mTOR activity

*Elevated protein synthesis from a workout occurs 1 hour after exercise and can continue 24-48 hours after*

A study published in the journal Clinical Science looked at 9 healthy participants, age 25-45, who led a sedentary lifestyle that supplemented with 4 grams of DHA and EPA daily for an 8-week period

The pathways which regulate protein synthesis (mTORSer2448 and p70s6kThr389) increased by roughly 50% (50% more active in the presence of higher omega-3 fatty acid levels)

4) Sodium, Fructose & Glucose for Enhanced Carb Absorption

Study – The British Journal of Nutrition

The ingestion of glucose:fructose was at an average rate of 2.4 g/min resulted in 65% greater oxidation than glucose only and very high peak oxidation rates of 1.75 g/min were reached

5) Fasting & Mitochondrial Density

To increase mitochondrial density you have to upregulate the expression of AMPK (for mitochondrial biogenesis) and force your body to improve its functioning

6) Training at the end of your fast – P70S6K

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

Found: Increased p70s6k phosphorylation during intake of a protein–carb drink following resistance exercise in the fasted state – fasted training group saw a bigger increase in p70s6k

7) MCT Oil at Night – Thermogenic Effect

Allocate MCT oil towards the end of your eating window to get more of a catecholamine response before bed

Study – European Journal of Clinical Nutrition

8) Caffeine & Glycogen Loading

Caffeine (combined with carbohydrates) following exercise can help refill muscle glycogen faster than carbs alone

Study – Journal of Applied Physiology

9) Grass-finished Meat

Animals that are fed green grass also store more vitamin A in their livers, which is why grass-finished beef is higher in beta carotene – the precursor to vitamin A

Vitamin A is useful because it supports protein synthesis – Vitamin A levels decrease as protein synthesis increases

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