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BULKING 101 | Calories, Macros, Weight Gain Targets, Intermittent Fasting, EVERYTHING!

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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

How to do a Keto Diet: The Complete Guide:

Keto Over Age 50 - Instructional Guide:

Full Beginner Keto Meal Plan: Exactly What to Eat:

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The Essential Guide To Macros For Intermittent Fasting: Using I.F. For Weight Loss & Muscle Gains

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Macros for Intermittent Fasting

I.F. Benefits Overview:

HGH - Studies show that the blood levels of growth hormone may increase as much as 5-fold when intermittent fasting as opposed to a regular diet.

Higher levels of this hormone facilitate fat burning and muscle gain and help your stomach shrink.

Many of those who try intermittent fasting are doing it in order to lose weight. Generally speaking, intermittent fasting will make you eat fewer meals, which results in you consuming fewer calories.

Energy - I.F. results in lower insulin levels, higher growth hormone levels and increased amounts of norepinephrine (noradrenaline), all of which increase the breakdown of body fat and facilitate its use for energy.

Leptin - Low leptin leads to an increase in hunger and a decrease in metabolic rate, much like high leptin leads to a decrease in hunger and an increase in metabolic rate. People can lose leptin sensitivity, ignore signals, and begin to overeat. Leptin levels also drop during short term fasting and return to normal after eating – good way to retain leptin sensitivity.


How Many Meals Per Day?

There is no set amount of meals you “should” be eating. Many different ways to intermittent fast, the following is the most common and most convenient. Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting

It doesn’t instruct you on which or how much food(s) to eat, but rather when you should eat them - sticking to a concept of 2 meals per day. The 16/8 Method involves fasting every day for around 16 hours, and restricting your daily “eating window” to around 8 hours. Within the eating window, you can fit in 2 meals.

Doing this method of fasting can actually be as simple as not eating anything after dinner, and skipping breakfast. For example, if you finish your last meal at 8 pm and then don’t eat until 12 noon the next day, then you are technically fasting for 16 hours between meals.

You can drink water, coffee and other non-caloric beverages during the fast, and this can help reduce hunger levels.

When fasting blood levels of insulin drop significantly, which facilitates fat burning – you should avoid breaking fast with a high carb meal, as it will cause an insulin spike, harming the fat burning process.


Main Benefit – Less Caloric Intake. Your stomach is like a muscle. When it's filled with large meals three times a day, the distensibility (the amount your stomach walls can stretch) increases. When you head in the other direction - eating many small meals throughout the day - your stomach's capacity goes down.

By eating smaller meals more frequently, you'll naturally feel full with less food, and your body will send signals to stop eating sooner. Intermittent fasting will make you eat fewer meals, resulting in your stomach shrinking and less caloric intake.

Additionally, this causes an increase in your metabolic rate by 3.6-14%, helping you burn even more calories. In other words, it boosts your metabolic rate (increases calories out) and reduces the amount of food you eat (reduces calories in).

Foods to Break Your Fast With - The protective mucus lining of the stomach may be temporarily diminished after a fast, making the stomach walls more vulnerable to irritation until it returns to normal - Make note of coffee and acidity during the fast.


Gentle reintroduction of foods, beginning with the simplest and easiest-to-digest foods, supports this process. Foods known to be irritating to the system, such as coffee and spicy foods, must be avoided during the breaking process.

The most nutritious and easy-to-digest foods should be used to break a fast: fruit and vegetable juices, raw fruits (berries, but avoid fruits with heavy skins/pectin), vegetable or bone broths, yogurt, cooked/uncooked vegetables, and eggs.


Fructose may only be good if you’re going to workout after breaking your fast.

How many Fats/Carbs/Proteins? 30% Carb, 40% Protein, 30% Fat

To help burn more Fat - 20% Carb, 50% Protein, 30% fat

As always, keep it locked in here on the channel and: Like, Share, & Subscribe to SixPackAbs.com

Train Smart,
-Thomas

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Intermittent Fasting: How to Best Use it for Fat Loss (5 Things You Need to Know)

At first glance, intermittent fasting for weight loss (and more importantly “fat loss”) seems pretty counter intuitive. The idea of skipping breakfast, consuming zero calories for several hours on end and then feasting within a designated time period goes against much of what’s typically believed to be optimal for fat loss and muscle retention. However, the truth is, intermittent fasting comes with several benefits that makes losing weight much easier to do. And when done properly, intermittent fasting can be a great tool to help you lose fat faster and for good – all without sacrificing tons of muscle mass in the process. In this video I’ll not only go through the various intermittent fasting benefits, but I’ll show you exactly how to do intermittent fasting to see the best results. We’ll cover how to begin fasting, the types of meals you should be eating, what an intermittent fasting diet looks like, whether you should train fasted or not, and so on. Give it a watch for the ultimate intermittent fasting guide! Cheers!

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Intermittent Fasting for Muscle Growth (Full Plan)

Learn how to build muscle with Intermittent Fasting. If you want to gain muscle mass fast you should know that you can experience muscle growth with a proper intermittent fasting bulking meal plan.

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Can intermittent fasting be as effective as a more traditional 4 or 5 meal a day diet plan for building muscle? I mean, even though intermittent fasting has been shown to be effective for fat loss, there are many people still wondering if you can actually use it to build muscle as well. While there is a small subset of individuals that do believe that you can in fact build muscle mass while fasting, most coaches continue to hold the stance that it's a bad idea. Some of them even claim that intermittent fasting will almost definitely lead to muscle loss. However, many of their opinions are formed by outdated myths. For example the idea that your body will start breaking down protein and amino acids for energy while fasting is what gave rise to the idea that fasting will cause muscle loss. But this has been thoroughly debunked. When looking at what happens to a person that experiences starvation we see that before beginning the fast their body is breaking down mostly carbohydrates for energy. It's also breaking down some fats and a little bit of protein. (1) Then after the fast begins, you see that the body drains the remaining glycogen or carbohydrate stores within the first day or two, while increasing the use of fat and ketone bodies for energy. But the really interesting thing is that contrary to myth of muscle loss accelerating while fasting we see protein breakdown rates decreasing from the norm helping the body conserve muscle instead. (1) Another human starvation study found very similar results. During the first 3 days of fasting, protein breakdown rates dropped to only 75 grams per day for an adult man weighing about 150lbs. That's less than 1/2 a gram of protein per pound of body weight but what's even more surprising is that after 3 to 4 days of not eating, protein breakdown drops to a tiny 20 grams per day. (2) This means that when you fast your body will significantly decrease its requirements of carbs for energy and instead of breaking down muscle, it will mostly rely on stored body fat for energy. Even though certain organs like your brain will require glucose to function properly your body will be able to separate triglycerides that come from fat stores into glycerol and free fatty acids. While the free fatty acids can be used immediately for energy the glycerol can be sent to the liver where it can be converted into glucose through a process known as gluconeogenesis ultimately keeping your blood sugar stable. So the bottom line is, no you won't be burning muscle every time you fast especially with relatively short fasting lengths less than 24 hours long. But the question remains can we BUILD muscle with an intermittent fasting plan? Well even though protein breakdown rates don't...

Research:

​(1) Comparative Physiology of Fasting, Starvation, and Food Limitation (Graph)


(2) Protein breakdown drops to 70g/24h when fasting and after fasting for 3-4 days drops further to only about 20g/24h:


(3) Prior fasting may stimulate the intramyocellular anabolic response to ingestion of a carbohydrate/protein/leucine mixture following a heavy resistance training session


(3.5) Body mass and body fat percentage remained unchanged in FAST and FED during the whole period of the investigation


(4) The graph that’s at the top of this page shows growth hormone rising:
Citation: J Clin Invest. 1988 Apr; 81(4): 968–975.
(5) Growth Hormone while fasting




(6) to maximize anabolism one should consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals in order to reach a minimum of 1.6 g/kg/day.


(7) IF does not affect whole-body glucose, lipid, or protein metabolism in healthy lean men


(8) a BAL consumption of protein stimulated the synthesis of muscle contractile proteins more effectively than traditional, SKEW distribution
(BAL: 25% daily protein/meal × 4) SKEW: 7:17:72:4% daily protein/meal

(9) Irregular eating patterns hurt health and fitness:
Study #1:
Study #2:
Study #3:
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Fat Loss vs Muscle Gain Macros: How to Eat for Your Goals

Full Article + Pictures to Go More In Depth:

Thanks to Dr. Eric Trexler ( and Natalie Rizzo, MS, RD ( for appearing in this video.

Should your percentage of protein, carbs, and fats change depending on whether or not you’re in a calorie deficit? It’s a surprisingly common question. Once they’ve worked out the amount of calories they’re eating, many folks lower the carbs and increase fat when losing weight and increase carbs and reduce fat when gaining weight. We have a different proposal.

00:13 Minimum amounts of macronutrients you need
01:04 How fast can you lose fat?
03:18 How much protein do I need?
03:51 How protein needs change based on your leanness
04:43 How much fat do I need?
05:39 How much carbohydrate do I need?
06:45 Your 4-point plan for losing fat
07:55 How fast can I gain muscle?
09:12 The best macros for muscle gain
10:50 Carbohydrate cycling

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(Editor’s note: The content on BarBend is meant to be informative in nature, but it shouldn’t take the place of advice and/or supervision from a medical professional. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Speak with your physician if you have any concerns.)

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How Much Protein Do You Actually Need in a Day?

Keto 101: Why It’s Not Better for Fat Loss

The Best Natural Ways to Boost Testosterone

Intermittent Fasting 101: A Guide to the Benefits and Drawbacks #fatloss #musclegain #fatlossdiet #diet #nutrition #bodybuilding #bodybuildingdiet #bulkingdiet #iifym

4 Hacks for Maximizing Muscle Growth While Intermittent Fasting | Jim Stoppani

In this video, Doctor Jim Stoppani is going to teach you 4 hacks for maximizing muscle growth while intermittent fasting.
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| Jim Stoppani's 4 Hacks for Maximizing Muscle Growth While Intermittent Fasting |
00:00 - Intro
00:40 - Consume Enough Protein at Each Meal
01:07 - Space Out Meals 2-2.5 Hours
01:42 - Use Supplements
02:35 - Train Around Meals

Intermittent fasting refers to periods of fasting followed by periods of feeding. The typical daily intermittent fasting diet—and the one that I follow—is called a 16:8, where you're basically fasting for 16 hours of the day, and eating for only eight hours.

We already have periods of fasting in our normal lives as a result of our daily sleeping patterns. The reason it's called breakfast is because you fast while you sleep and break your fast with the first meal you eat when you wake up.

Most people fast for about 12 hours and eat for about 12 hours. By simply extending that fasting window by a few more hours, so that you're fasting for 16 hours and eating only for eight, you'll derive many of the benefits of intermittent fasting that are lacking with normal eating schedules.

Benefit 1: Greater Fat Loss
Research I was a part of at Yale University School of Medicine showed that—contrary to popular belief—your metabolic rate increases when you follow intermittent fasting. This ups the number of calories your body burns in a day. The way intermittent fasting does this is by supporting gene activity. Fasting turns on genes, which in turn produce proteins that make the body less efficient. While this may sound like a bad thing, it is actually very beneficial for fat loss.[1]

Benefit 2: Improved Health
Research shows that intermittent fasting supports immune function, which means you'll be less likely to get sick and need to skip days in the gym. Other studies also show that intermittent fasting promotes normal insulin sensitivity and cardiovascular health![2]

Benefit 3: Helps Fight Jet Lag
Believe it or not, intermittent fasting can help fight jet lag. Research shows if you fast for at least 16 hours, it helps to erase what's called our food clock.

Our bodies work on a 24-hour clock based on light cues. This clock helps to signal when it's time to eat or sleep, which is why we naturally become drowsy when it gets dark and more alert when it is light. When you change time zones, your body clock must adjust to the change in cues, which is why you can feel tired and off when you travel to a new time zone.

But light isn't the only signal your body uses to set these patterns. There are a variety of other cues throughout the day to help program your body clock, and one of them is eating.

Benefit 4: Convenience
When I wake up in the morning, I don't have to make breakfast, I don't have to prep food for my lunch—I really don't have to even think about food until 4 p.m.!

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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

Jim Stoppani On Intermittent Fasting for Muscle Gains

Jim Stoppani breaks down why he made the change to intermittent fasting and how it affected his muscle gains.
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If you've ever wondered if intermittent fasting is right for you, check out these great health and fitness benefits that show just how effective fasting can be to help you reach your goals!
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4 Reasons Why You Should Be Intermittent Fasting | Jim Stoppani

If you've ever wondered if intermittent fasting is right for you, check out these great health and fitness benefits that show just how effective fasting can be to help you reach your goals!
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► Read Jim Stoppani's full Intermittent Fasting Article:

00:00 - Intro
00:50 - Greater Fat Loss
01:30 - Improved Health
01:57 - Helps Fight Jet Lag
02:44 - It Is Very Convenient

Intermittent fasting refers to periods of fasting followed by periods of feeding. The typical daily intermittent fasting diet—and the one that I follow—is called a 16:8, where you're basically fasting for 16 hours of the day, and eating for only eight hours.

We already have periods of fasting in our normal lives as a result of our daily sleeping patterns. The reason it's called breakfast is because you fast while you sleep and break your fast with the first meal you eat when you wake up.

Most people fast for about 12 hours and eat for about 12 hours. By simply extending that fasting window by a few more hours, so that you're fasting for 16 hours and eating only for eight, you'll derive many of the benefits of intermittent fasting that are lacking with normal eating schedules.

Benefit 1: Greater Fat Loss
Research I was a part of at Yale University School of Medicine showed that—contrary to popular belief—your metabolic rate increases when you follow intermittent fasting. This ups the number of calories your body burns in a day. The way intermittent fasting does this is by supporting gene activity. Fasting turns on genes, which in turn produce proteins that make the body less efficient. While this may sound like a bad thing, it is actually very beneficial for fat loss.[1]

Benefit 2: Improved Health
Research shows that intermittent fasting supports immune function, which means you'll be less likely to get sick and need to skip days in the gym. Other studies also show that intermittent fasting promotes normal insulin sensitivity and cardiovascular health![2]

Benefit 3: Helps Fight Jet Lag
Believe it or not, intermittent fasting can help fight jet lag. Research shows if you fast for at least 16 hours, it helps to erase what's called our food clock.

Our bodies work on a 24-hour clock based on light cues. This clock helps to signal when it's time to eat or sleep, which is why we naturally become drowsy when it gets dark and more alert when it is light. When you change time zones, your body clock must adjust to the change in cues, which is why you can feel tired and off when you travel to a new time zone.

But light isn't the only signal your body uses to set these patterns. There are a variety of other cues throughout the day to help program your body clock, and one of them is eating.

Benefit 4: Convenience
When I wake up in the morning, I don't have to make breakfast, I don't have to prep food for my lunch—I really don't have to even think about food until 4 p.m.!

========================================­=====

| References |
1. Hildebrandt, A. L., & Neufer, P. D. (2000). Exercise attenuates the fasting-induced transcriptional activation of metabolic genes in skeletal muscle. American Journal of Physiology-Endocrinology and Metabolism, 278(6), E1078-E1086. ►

2. Mattson, M. P., & Wan, R. (2005). Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerebrovascular systems. The Journal of Nutritional Biochemistry, 16(3), 129-137. ►

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Does Intermittent Fasting KILL MUSCLE? (Diet Confusion)

Stop being confused by how to eat to lose fat and build muscle


Intermittent fasting is certainly one of the most talked about methods of eating to lose fat. It has gained it's popularity mostly by those who have had some success with it...in the short term! The issue with intermittent fasting and even some of the other diet methods talked about in this video is that they are questionable long term solutions at best.

In fact, a recent study was published that questioned whether intermittent fasting actually killed muscle or led to accelerated muscle catabolism. Given the nature of the diet, it's easy to see where this research has come from. Going long periods without eating (up to 18 hours) flies in the face of sound long term nutrition principles and respect for one's metabolism.

I'm not even talking about metabolism in reference to metabolic rate, but rather just the brain's preference for consistent supply of nutrient rich (glucose rich) blood, preferentially in the form of food rather than through secondary compensatory means that the body has of producing glucose in times of need.

Other diet techniques and protocols similar to intermittent fasting in their fad nature include fat elimination diets, the Atkins diet, and juice diets. While all may in fact deliver short term fat loss results, most will never be sustainable for the long haul. They will wind up leaving you fat again and looking for the next short term solution.

In order to burn fat and build muscle most consistently, you need to follow a healthy and balanced diet consisting of fibrous carbohydrates, starchy non-refined carbs, high quality protein, and healthy fats. No macro or micronutrient should ever be entirely excluded from your diet if you want a long term solution.

Athletes certainly don't screw around with gimmick diets and fad nutrient manipulation knowing how important sound nutrition is to their performance. Neither should you. If you want to see exactly what a sustainable nutrition plan would look like, then be sure to head to and get the ATHLEAN-X Training System and X-Factor Meal Plan.

For more videos on nutrition and diet tips, as well as a video directly on intermittent fasting be sure to subscribe to our channel here on youtube at
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The Ultimate Guide to Rich Froning's CrossFit Diet: Calories, Macros, and Supplements

FULL ARTICLE HERE:

Thanks to Nick Shaw from Renaissance Periodization for coming on the show. Learn more here:

Rich Froning may be the most influential CrossFit® athlete of all time, having won four Reebok CrossFit Games as an individual and four with his team CrossFit Mayhem. Nick Shaw, the CEO of Renaissance Periodization and Froning's nutrition coach, walked us through his diet.

MACROS
Protein: 180 - 220 grams per day
Carbs: 500 grams per day, depending on activity levels. (Usually over 400 grams.)
Fat: 80 - 100 grams per day.

LEARN MORE: HOW MUCH PROTEIN SHOULD I BE EATING?

Carbs are split into three groups:

- Healthy Carbs, eg. Whole grain bread, brown rice, whole wheat pasta, oatmeal, sweet potatoes, fruit
- High GI Carbs, eg. Sugary cereal, Nutrigrain bars, white bread with jam, fat free frozen yogurt, white potatoes, low fat baked goods
- Workout Carbs, eg. Gatorade, Powerade, lemonade, fruit punch, Kool Aid, juice

Workout carbs are for consuming during or immediately before a workout, High GI carbs are usually post workout, and healthy carbs are for the rest of the time.

Shaw usually recommends athletes eat carbs surrounding their workout. Since Froning works out about 5 hours per day in two separate workouts, he's almost always around his workout. Therefore he doesn't eat much fat, but the average person is encouraged to eat a bit more fat throughout their week.

Froning used to fast until 5pm or so and eat all his calories at night, but since working with Shaw he's been scaling back the fasting so that he eats at lunchtime, between his two workouts.

LEARN MORE IN OUR GUIDE TO INTERMITTENT FASTING 101:

Shaw doesn't love fasting for CrossFit, but it's not a dealbreaker. His order of priorities are:

Calories: 50%
Macronutrients: 30%
Micronutrients: 10%
Meal Timing: 10%
Supplements and Hydration: 10%

A few percentage points not being ideal — say, with fasting — won't break the bank.

Supplements he recommends are
*Whey
*Casein
*Creatine
*Caffeine
*Liquid carbohydrates

He also likes multivitamins and fish oil for most people. They're not necessary if you have a perfect diet, but not many people have a perfect diet.

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Doctor Fact-Checks POPULAR Weight Loss Tips | Noom Review

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There sure are a LOT of weight management tips across the internet, and after my research it appears finding the facts from trustworthy sources is harder than it seems. Heck, I’m a doctor and had trouble verifying a lot of this stuff, so how is someone without a medical degree supposed to find accurate and safe info? Today I’m taking a look at some popular weight loss tips around the internet to tell you what’s real and and what’s not.

I LOVE reading your comments and take your suggestions seriously. If there’s a subject you want me to discuss or something you’d like for me to react to, leave a comment down below. Many of my videos have been born out of suggestions directly from you, so don’t hold back!
-Doctor Mike Varshavski

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** The information in this video is not intended nor implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained in this video is for general information purposes only and does not replace a consultation with your own doctor/health professional **

How to Lean Bulk Without Getting Fat | Beginner's Guide

How to Lean Bulk Without Getting Fat | Beginner's Guide
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Bulking is great, but you know what's even better? Bulking while staying as lean as possible. It's taken trial and error but I wanted to share some of my best tips for gaining muscle and biggest mistakes while trying to lose fat on my road to becoming a lean bulk BUFF DUDE. Hope this video is able to help you out!

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How to Build Muscle and Lose Fat Simultaneously (3 Science-Based Tips)

Body recomposition, where you build muscle and lose fat at the same time, is typically viewed as impossible for natural lifters. It's the holy grail when it comes to transformations and can help drastically improve your skinny fat body type and can provide quick results for beginners. And despite popular belief, my personal experience and scientific literature seems to prove that body recomposition is actually more common and feasible than you think. But there's a few steps that you need to follow in order to successfully achieve the results or transformation you're looking for. One of the most important factors is setting up your body recomposition macros correctly. Literature suggests that a small caloric deficit combined with a high protein intake provides the best results in terms of a body recomposition. In this video you'll learn more about the optimal body recomposition macros, and I'll provide you with a 3-step protocol that you can use.

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How To Bulk Up Fast WITHOUT Getting Fat (4 Bulking Mistakes SLOWING Your Gains)

Looking to gain muscle without fat? Want to learn how to bulk up fast and how to bulk without getting fat? You’re in luck – because in this video, I cover why you're not building muscle, and more specifically, go through 4 bulking mistakes that are slowing your gains and increasing the amount o fat you put on. So, if you’re curious to find out how to lean bulk properly, stick around. First off, though, let's cover what ‘bulking up’ is and why it’s ideal for building muscle. A 'bulk' is simply a period in which you eat at a calorie surplus to gain weight and add more size. And although this is, in theory, just as simple as eating more, most people in the process make a handful of mistakes that negatively affect the effectiveness of lean bulking.

The first mistake is not being lean enough. And this is problematic being that it's just not optimal for muscle growth. As your level of body fat increases, you become less efficient at building muscle and as a result, grow less muscle and more fat per unit of weight gain. And secondly, not being lean enough when you start your bulk means that you’re likely going to have to commit to a long diet to “reveal” your gains. When lean bulking, you want to start lean - ideally under roughly 15% body fat. And if you're higher than this, a much better option for you is first to diet down to get rid of that excess fat before you then commit to a calorie surplus.

The next mistake is gaining too much fat compared to muscle when bulking up. What a lot of people believe when it comes to bulking is that the more food you stuff yourself with, the more gains you'll make in the process. This is only true up to a certain point. Beyond that, the extra food that you take in will start to contribute significantly more to fat gain instead of muscle growth, which is then going to take a lot of time dieting to get rid of. I’d recommend implementing a small to moderate surplus of around 10-20% above your maintenance calories, with beginners being at the higher end of this and more advanced lifters being at the low end of this.

Then, to best gain muscle without fat (minimal), you also need to avoid the mistake of not setting yourself a target rate of weight gain and tracking that over time. Because the rate of muscle growth slows down, the longer we train. Meaning that you should be setting a goal rate of weight gain throughout your bulk that’s per your training experience and then making sure that you’re hitting that goal. After you’ve set this goal rate of monthly weight gain, monitor your weekly average weight to determine if you’re indeed hitting this goal every month.

Now the last and probably one of the most relatable bulking mistakes is not being patient enough. Unlike fat loss, building muscle is a very slow process. And to make matters worse, during your bulk, it’s inevitable that you’re also going to put on at least a bit of fat throughout the process, which can “hide” the added muscle that you gain and make it visually seem as if you’re not progressing. This often then leads people to go back to dieting too soon and not making any progress. Instead, understand that it takes several months and even years when you’re more advanced to put on any noticeable size, which is why you must commit to bulking up for an extended period.

When it comes to how to lean bulk properly, you need to be patient, trust the process, and track as much data as you can along the way so that you know when you veer off track and can adjust accordingly. And that’s precisely why, within my BuiltWithScience programs, we’ve created various nutrition and workout software that automates this whole process for you. Enabling you to essentially “shortcut” your muscle-building process. And to discover which program is best for you and your specific situation, take the starting point quiz below :

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BUILDING MUSCLE WHILE LOSING FAT


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How To Build Muscle And Lose Fat At The Same Time: Step By Step Explained (Body Recomposition)

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

You CAN Burn Fat & Build Muscle at The Same Time - Step-by-Step Instructions

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References








How to Bulk and Gain Weight (Muscle) on Keto

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How to Bulk and Gain Weight (Muscle) on Keto



Study

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.”

Study #2

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*





Anabolic Response

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

What I Eat In A Day |3,000 CALORIES Intermittent Fasting (Full Day Of Eating)

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Take an in depth look at what a realistic day in my diet and routine looks like to stay in shape. The full day of eating consists of 3,000 calories and I talk about intermittent fasting as well as show you guys low calorie high protein meal ideas that you can use to stay satiated throughout the day.

I always try and stress flexibility but also accountability when it comes to a diet. After all, a diet is something you should be able to make into a lifestyle and follow for the long term!

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The Easiest Way to Calculate Your Lean Bulk Macros (Step By Step)

Lean bulking is a great way to put on size while minimizing the amount of fat you put on with it. But how exactly do you calculate your lean bulk macros? Follow this video for a step by step guide of how to calculate your total calories as well as your macronutrient needs for a lean bulk. You'll be able to slowly put on muscle while preventing unnecessary fat gain.

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