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so a lot of questions a lot of comments came in over the last week particularly surrounding the video that I did breaking down how I build a workout program so in this video I’m gonna be answering comments and questions that came in from all the videos that were posted during the week of 11-5 2018 on my channel so the first video that I want to start off with but right out the gate is going to be the video titled how de Lauer builds a workout program Joe Rogan inspired so this video is all about how I build a workout program it broke down my 80% principle and how I pretty much do a full body split every single day but I have different emphasis on different body parts depending on what day I’m in so it’s like I’m still doing full body but I focus on one body part more than the others on each respective day so the first question that comes in was from Preston Martinez Preston says does this not conflict with the notion that you should allow rest for body parts before working them again is it because being under the 80% rule – the emphasis for that day you can work full body and not over train Preston you pretty much nailed it so my philosophy was that at 80% is where everything starts to happen in terms of damage that really requires a lot of recovery if you can keep it under 80% then yeah you can get away with training a little bit more and you’re not going to over train nearly as much that was my whole point in breaking down like the intensity the frequency all those different variables are what actually add up to this so if those variables are down below 80% then you’re in the clear to training again generally I mean it doesn’t always apply you might have other external factors that make you more sore the next question comes from Brian wit Brian says do you still work out the muscle group that you put emphasis on the next workout or do you rest until soreness fades I love full-body workouts but I stay sore too long and I’m in the gym for an hour and a half lifting so the short answer with this is you do want to try to make sure that you’re not sore the hope is that if you’re training under that 80% that you’re not going to be sore but if you’re sore I’m not a fan of training again even though soreness doesn’t directly equate how hard you work to muscle it’s just not fun to train in that fashion next question comes from Brad kunkel he says I thought that most of your growth comes from resting 24 to 48 hours after workout protein synthesis stays elevated for 24 hours after a workout so it’s not necessarily your growth protein synthesis is elevated immediately after workout through the mechanism many mammalian target of rat myosin which is mTOR but also a couple other different anabolic pathways so you’re fine there eivin’s above says is this method good for gaining strength increasing muscle size or for both in my opinion it works great for both so it cooks great if you’re trying to improve performance but also if you’re trying to build more muscle because you’re getting more growth cycles Josh strong writes how do you feel about CrossFit for muscle building and overall strength okay so CrossFit is great for conditioning but CrossFit isn’t exactly the best when it comes down to muscle building or for actual fat loss either simply because you’re mixing this aerobic and anaerobic so much that you’re never able to really optimize one particular area it’s great for overall conditioning though that’s why so much of the military and law enforcement relies on it definitely not saying CrossFit’s baddest is not always the best for body composition Jodi says could you expand on what exactly a full body workout looks like are we talking one exercise per body part with emphasis on the muscle of the day being two three five different exercises love your videos in the passion you have in explaining fitness and nutrition new favorite channel Jodi it all depends on the person usually it’s gonna be like two to four sets you know if I’m hitting it everyday I don’t need to be doing that much of all you that’s kind of the variable their volume is the variable you can adjust that on your emphasis day you might want to go heavy heavy volume on chest or have you heavy volume on legs that’s just all up to you that’s your prerogative let’s see defender X says if you train full body 80% of our PE without an emphasis well your majority muscle groups recover as fast as your mind on muscle groups that depends on the person honestly generally speaking I would say they probably would marky-mark says so you can work out seven days a week this way no I wouldn’t suggest that honestly I would still suggest giving yourself at least one active recovery day if not two you know I’m usually a 5 to 6 day a week kind of guy and even on my seventh day it’s still an active recovery I’m still out hiking or doing something throwing the baby in the pack so that I can you know get an extra workout while I’m hiking up a mountain or something all right let’s go into the next video this was another really good video it’s a great week on the channel you guys made this totally possible this was why coffee after a workout helps fat loss in performance it was mainly referencing a pretty cool study that found that caffeine coming into your body post-workout actually increases carbohydrate up take whether you’re Quito or not so a B says how much carbs with how much caffeine should we take after a workout and how much time should we wait after a workout I’m a big fan of riding the wave a little bit so like 30 40 50 60 minutes after a workout before you consume anything so I’d say at that point just go ahead and go with like a hundred milligrams of caffeine and if your keto you don’t need many cars maybe 10 15 grams of carbs if you’re not keto honestly maybe 30 to 40 L monkey super freak says it’s a cool name so it’s how long after we finish our workout should we consume caffeine is there an optimal window kind of answer in the last question but basically about about an hour Chris Manning says in an earlier video you say that you shouldn’t eat for an hour to an hour and a half after you workout to allow you to get optimal HGH human growth hormone benefits in this video you say eat right after you workout which one is it now I’m not setting to eat right after you workout I’m saying you can have caffeine right if you workout eating go ahead and extend it however long you need to Alexia’s injury and says so should we consume caffeine right after yes the FEU quits says what dosages of caffeine 100 milligrams aj Oktay says I just wanted to ask about developing a caffeine resistance should I cycle off caffeine every few weeks that’s a really good question okay if you consume caffeine with deaning or you consume caffeine with Thea Crean which I’ll talk about in other videos you actually stop that entire resistance process no habituation so try taking caffeine with a little bit of Thea cream that can help a lot you just Amazon that ok the next video keto sweeteners the list of approved and not approved this video did really really well and raised a lot of questions I thought I covered a lot of sweeteners but apparently I still missed them so let’s go ahead and break them down DiMeo 28 says hasn’t there been recent research showing that Cecilia is bad for your gut bacteria I have seen a couple things on that but it’s fairly inconclusive so sucralose is definitely bad for your gut bacteria stevia is still kind of showing some interesting things there’s glycosides which actually can promote good bacteria so it might throw off your gut bacteria and kind of equilibrium there but it’s not necessarily killing bacteria sandy Adams says saccharin has been around forever what about it there are studies that show that saccharin is a carcinogen I would just throw away those little pink packets Jason Simpson says what about acesulfame potassium you’re good you’re good to go on keto it’s still a poison I still wouldn’t recommend it much like aspartame but you’re okay on keto with it Tania s says I’ve been looking for a substitute for honey and baking her syrup over keto friendly waffles or pancakes mixing the syrup with sugar-free maple flavoring the products I’ve tried all contain in my opinion things that raise my blood glucose more than I’d like would food grade glycerol be a better option yeah you could totally use glycerol just don’t go overboard on it actually that same company LeConte oh that I mentioned that video actually has a maple syrup that’s monk fruit based Sabine says you posted a video in September of this year talking about sweeteners on keto and said that stevia could actually be bad for keto and that you should avoid all sweeteners whenever possible but in this one you say it’s okay for keto which one is it okay so know you raised a good point and I mention it in this video too like honestly I talked about getting off sort of the methadone if you don’t need the sweetener don’t use them but the fact is we’re all human we all like a sweet treat now and then so regular consumption I would recommend just getting your taste buds adapted to not having the sweeteners all the time Andrew Savage says so Thomas is a riff through tall okay in your black coffee during intermittent fasting besides keto or will erythritol break your fast so that’s a good question and I’d say you’d have to test yourself out with that in terms of ketone production and stuff like that so when I’m fasting I try to keep them out whenever possible I think a little bit of a riff through at all is okay a little bit of stevia is okay but as always try to do what you can to just keep it with absolutely no sweet response whatsoever so we’ll continue to do these I love breaking down the videos and giving you the answers to your comments it’s my way of being able to give back to the channel a little bit more out of personal touch but also make sure that you guys are commenting on the videos that I’m posting that way we can create a community out of this and we can get a bunch of questions answered in the process as well so keep it locked in here on my channel I’ll see you guys in the next video
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Responding to WORKOUT Comments (Your Questions Answered) – Thomas DeLauer
So a lot of questions, a lot of comments came in over the last week particularly surrounding the video that I did, breaking down how I build a workout program. So in this video I’m going to be answering comments and questions that came in from all the videos that were posted during the week of 11-5-2018 on my channel.
So the first video that I want to start off with right out the gate is going to be the video title How DeLauer Builds a Workout Program (Joe Rogan Inspired). So this video is all about how I build a workout program. It broke down my 80% principle and how I pretty much do a full body split every single day, but I have different emphasis on different body parts depending on what day I’m in. So it’s like I’m still doing full body, but I focus on one body part more than the others on each respective day.
So the first question that comes in was from Preston Martinez. Preston says, “Does this not conflict with the notion that you should allow rest for body parts before working them again? Is it because being under the 80% rule minus the emphasis for that day you can work full body and not overtrain?” Preston you pretty much nailed it. So my philosophy was that at 80% is where everything starts to happen in terms of damage that really requires a lot of recovery. If you can keep it under 80%, then yeah. You can get away with training a little bit more and you’re not going to overtrain nearly as much. That was my whole point in breaking down the intensity, the frequency, all those different variables are what actually add up to this. So if those variables are down below 80%, then you’re in the clear at training again. Generally. I mean it doesn’t always apply. You might have other external factors that make you more sore.
The next question comes from Brian [Whitt]. Brain says, “Do you still work out the muscle group that you put emphasis on the next workout, or do you rest until soreness fades? I love full body workouts, but I stay sore too long and I’m in the gym for an hour and a half lifting.” So the short answer with this is you do want to try to make sure that you’re not sore. The hope is that if you’re training under that 80%, that you’re not going to be sore. But if you’re sore, I’m not a fan of training again. Even though soreness doesn’t directly equate to how hard you work the muscle, it’s just not fun to train in that fashion.
Next question comes from Brad [Konkle]. He says, “I thought the most of your growth comes from resting 24 to 48 hours after a workout.” Protein synthesis stays elevated for 24 hours after a workout. So it’s not necessarily your growth. Protein synthesis is elevated immediately after a workout through the mammalian target of rapamycin which is mTOR, but also a couple other different anabolic pathways. So you’re fine there.
All right. Let’s go into the next video. This was another really good video. It was a great week on the channel. You guys made this totally possible. This was Why Coffee AFTER a Workout Helps Fat Loss and Performance. It was mainly referencing a pretty cool study that found that caffeine coming into your body post workout actually increases carbohydrate uptake whether you’re keto or not.
So AB says, “How much carbs with how much caffeine should we take after a workout, and how much time should we wait after a workout?” I’m a big fan of riding the wave a little bit. So like 30, 40, 50, 60 minutes after a workout before you consume anything. So I’d say at that point just go ahead and go with 100 milligrams of caffeine, and if you’re keto you don’t need many carbs, maybe 10, 15 grams of carbs. If you’re not keto, honestly, maybe 30 to 40.
Okay, the next video. Keto Sweeteners: the List of APPOVED and NOT APPROVED. This video did really, really well and raised a lot of questions. I thought I covered a lot of the sweeteners, but apparently I still missed some. So let’s go ahead and break them down.
[Dimo28] says, “Hasn’t there been recent research showing that Stevia is bad for your gut bacteria?” I have seen a couple things on that, but it’s fairly inconclusive. So Surculose is definitely bad for your gut bacteria. Stevia, it’s still kind of showing some interesting things. There’s glycosides, which actually can promote good bacteria. So it might throw off your gut bacteria and kind of equilibrium there, but it’s not necessarily killing bacteria.
Sandy Adams says, “Saccharin has been around forever. What about it?” There are studies that show Saccharin is a carcinogen. I would just throw away those little pink packets.