How to Build Muscle with Fasting | The Ultimate Guide
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Published 2019-03-03
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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
www.ncbi.nlm.nih.gov/pubmed/17201801
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”
www.ncbi.nlm.nih.gov/pmc/articles/PMC5707648/
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
www.ncbi.nlm.nih.gov/pmc/articles/PMC3289515/
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)
www.ncbi.nlm.nih.gov/pmc/articles/PMC3499967/
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
www.ncbi.nlm.nih.gov/pubmed/15946410
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
www.ncbi.nlm.nih.gov/pubmed/28143904
www.ncbi.nlm.nih.gov/pmc/articles/PMC1890364/
www.ncbi.nlm.nih.gov/pmc/articles/PMC1890364/
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
link.springer.com/article/10.1007%2Fs00421-009-128…
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
www.ncbi.nlm.nih.gov/pubmed/8654328
8) Caffeine & Glycogen Loading
Caffeine (combined with carbohydrates) following exercise can help refill muscle glycogen faster than carbs alone
Study - Journal of Applied Physiology
www.physiology.org/doi/full/10.1152/japplphysiol.0…
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
www.ncbi.nlm.nih.gov/pubmed/677623
All Comments (21)
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Free Intermittent Fasting Meal Plan (downloadable): thomasdelauer.lpages.co/fastandfeast/ Free Keto Diet Meal Plan (downloadable): thomasdelauer.lpages.co/real-person-keto/
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Let me save you 20 minutes: 1. Workout hard and in a fasted state 2. Break your fast right after finishing your workout 3. When breaking your fast, stick to lean protein, small amounts of lean carbs, a source of fructose (ie. an orange), and Omega 3
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Everyone is complaining about how long-winded the video is, but I appreciate the explanations. I like hearing the stuff behind the stuff.
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Dude, your videos are great. I struggled with type 2 diabetes control for 3 years now. I followed the suggested dieting plan given to my by my doctor, took the medication and still was unable to control my blood sugar and my diabetes kept getting worse. About 6 months ago I invested in a home gym, started watching your videos and switched to a ketogenic diet and intermittent fasting on a 16/8. My diabetes is now in remission, I've lost 60 lbs, and I no longer need medication. I just wanted to thank you for your content. I started this journey at 420 lbs. Now I'm halfway to my goal weight of 300 lbs.
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Intermittent fasting and prolonged fasting literally saved my life. I am 47 and look at my avatar. I am no huge bodybuilder, but I am strong and healthy. It takes a while to get used to the idea of not eating. I am addicted to it. I eat anywhere from 3-8 hours a day. I try to hit 18/6 most days and then I love to do a 48 hr or 72 hr fast at the end of the month. MTor is indirectly proportionate to longevity. I battle with wanting to be big and strong and wanting to live a long life. I am slowly turning towards longevity. The things that happen in your body when you don’t give it food is almost magical. It can heal just about anything.
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I love how you tell people the steps to take, but also include the science behind it for those that want to fully take control. I know a few people who get very precise with their workout and nutrition, and it seems like that gives them an extra edge
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Your ability to clearly and succinctly articulate the"why" behind the "what" is impressive. Appreciate you, brother!
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As a 62 year old I learn so much from your blogs . I still work out some 40 years now . Working hard to make and keep muscle . Hardest thing at 62 is getting a good pump in my muscle when I work out . I always thought a good pump equaled a fuller stronger muscle over time .
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I have been doing all the things you have explained ! And it has been great for me! I am 57 years old! So I wonted to keep as much muscle as possible! I have been disciplined with my fasting and only eating howl foods and I have cut out sauger ! And I have been doing my work out 💪🏽 in the morning and having my food after that! And my last meal two or three hours after that! And I have lost fat and gained muscle! I haven’t lost much weight! But my body composition is so much better it’s incredible bro! It is so simple and so effective my brother! ❤
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There are only a handful of quality content creators on YT. You top that list, captain!
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Eat most of your calories post-workout and you can build muscle with fewer calories
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Thomas you answered all my questions in this one video! I eat everyday at noon and fast 23 hours. Got a Bowflex on the way. So know I know I need to work out around 11 then break my fast at noon. I just started 12 days ago at 257lb and I weighed this morning at 230! Great videos, Great content! You've been a blessing brother! I'm a subscriber and I share you videos with friends that I'm showing my path too!👊
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I am a doctor. I have yet to verify everything you've said but I highly highly appreciate the explanations and rationale given for your course of action. Highly appreciated.
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You are 100% right man. I train on an empty stomach and i have more stamina and power to lift. First it was hard, but now i am so used to it.
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So true brotha, the other day I was fasted for 17 hours when I started my workout and was able to dead lift 405 5 times then I broke my fast 20 hours and felt great! I’ve been fasting for 10 months now and it’s changed my life! I’m finding out that a protein shake mixed with oatmeal water ice, blueberries has been a great fast breaker for me! Then in about 45 mins I’ll have my first meal!
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Im on a weight loss journey, your videos and your knowledge have being amazing, i learn a lot, Thanks!
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I've exercised/trained for my entire life, and this is the exact method I have come to that I feel my best at, and I didn't even really understand the science behind it until recently. Makes sense why, now that I have looked further into training while intermittent fasting
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Mr. Thomas what I like the most about your videos is...you back your talk with science & chemistry and that's what our body is made of! We know you are doing lot of research & hardwork before shooting any talks & videos! You are really doing a great job! Thanks a ton!
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I need to see this video a couple of times to fully absorb all the information
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Summary - (salt, glucose, fructose, lean protein, omega 3 and maybe caffeine post workout + mct oil before bed) 2min. vid would suffice. Youtube! Stop trying to keep us online all Day!
