Follow My 5 Steps to Build Muscle on Keto

Please hit that red SUBSCRIBE button!

This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free.

[syouyun]

1/ Maintain high levels of insulin sensitivity ie train in a fasted state and IF small windows
2/ Train Super Hydrated and add salt
3/ disregard keeping fats high all the time, focus on protein
4/carbo back loading (carb/fructose, evenly split 25g plus a little of salt) from time to time
5. experiment with essential AA with post work out meal

[BubbaMax]

Via keto/low-carb clean eating I’ve lost over 80 pounds of fat while adding about 15 pounds of muscle over the last 18 months. Completely transforming not only the way I look & feel but also my general health. I reversed type two diabetes, insulin resistance and lowered my blood pressure to normal levels. I just turned 43 and I’m in the best shape of my life. It can be done. Knowledge, effort, consistency & being open to incorporating new methods and techniques. I’m truly grateful for all the information that I’ve gathered from you throughout this process. Thanks Thomas.

[rminitials]

Keto has honestly changed my life. First few days, maybe even a week, were tough. After that my body adjusted perfectly and now I don't crave carbs/sugar at all. I look forward to all my meals, no midday crash, breathing has improved, workouts are intense- the list goes on and on. I used to think Keto and depriving yourself went hand-in-hand. I could not have been more wrong.

[InvestBetter.]

1:14 Maintain High Insulin Sensitivity
3:40 Train Hyper Hydrated with salt
5:21 Don't listen to the jabronis! Fats don't need to be high all the time!
6:15 Carb Backloading
8:15 Experiment with Essential Amino Acids

[PeterGasca]

I like the consistency of this channel, and the fact that Thomas repeats past information. I sometimes feel like I miss something, but I know he'll cover it again sometime in the coming weeks. Repetition is the mother of learning!

[stevencaldwell]

Greek yogurt with berries and sea salt is my go to pre or post workout . Protein, fat, carbs, and electrolytes 💪🏼

[hausofwonder]

I started Keto watching your videos Oct 25 of 2020, I've lost 148lbs, 100 in 5.5 months. I'm now trying to build muscle and bam you post this video! Thanks for helping me make this life change and manifest this change!!!

[rrys]

Appreciate all these tips about to finally get back to working out. I've lost 65 lbs in 7 weeks. 325 to 260. Feeling absolutely amazing on Keto and eating better then I've ever eaten. I'm mind blown. 10 years of joint pain gone and weight gain disappearing with keto and tips from your videos. Bloodwork is looking amazing. Ketos changed everything. Now to start hitting that gym and get back to where i wanna be. Thank you for all the tips the are truly appreciated.

[luiscordova]

Been struggling to break that plateau but I know patients and persistence is key I'm at 195 lost 125 pounds and added on muscle it's been a journey your videos really changed my life thanks Thomas

[beardumaw]

I do keto and IF reversed my insulin resistance. I have been working out at the end of my fasting. After working out I'll have a few simple and complex carbs with lean protein. once a week I'll eat a few carbs before working out and have noticed improvements with this routine.

[barbossa]

I'm gonna try this routine for gaining muscle mass alongs with a day full time job:
- No breakfast. Stay hydrated, though
- The low carb lunch: protein +fats +veggies
- Before workout: carbs (glucose +fructose) +maybe fast digesting protein ??
- During evening workout: electrolyte water
- After workout: whey protein +protein (food) +carbs +veggies

[tomjandron]

Going to have to watch this again. I need to take notes to organize all the things you talk about

[jdw]

Thomas "ten or fifteen carbs once in awhile before a

What I hear " eating a whole large pizza once a week builds big muscles"

[fj]

So interesting you talk about being in a surplus on recovery days...this is the opposite of traditional ideology (eat more on your workout days), but it is something that made WAY more sense to me. I've been doing this for around 14 years, and you just made me feel much better about it.

Thanks for this video! Id love to see more content on building muscle on Keto, this is GOLD!

[Johnbobon]

Trust me, my body is WELL acquainted with how to handle carbohydrates. 😩

[qe]

Prior to a soccer or hockey game, basically hiit, you need some fuel for this, mct oil on its own doesn't give you the drive and running power. Suggest the carb pre workout days are done before hiit

[tasheenalogan]

Damn, I’m still confused about what to do with the rest of the day… eat normal keto? Add extra carbs before and after workout? And maintain normal 20 carbs per day or does that change?

[hollandrocksls]

Thomas thank you for this channel and the work you put into it. You are my main yt guy for fitness. My body fits with what you talk about
Thanks

[mayord]

Here are the key points from the video:

1. **Keto and Muscle Growth**: The ketogenic diet can help build muscle if timed and managed correctly due to its anabolic properties, preserving muscle through ketone bodies.

2. **Insulin Sensitivity**: Maintaining insulin sensitivity is crucial. This can be done by training fasted and incorporating occasional pre-workout carbohydrates to help the body learn to use glucose effectively.

3. **Controlled Insulin Spikes**: Have large, well-timed insulin spikes after workouts to promote muscle growth. Both carbohydrates and protein can be used for this, but timing and quantity are key.

4. **Train Hyper-hydrated with Salt**: Using salt before or during workouts helps with muscle contraction and increases water absorption in muscle cells, leading to better pumps and potentially more muscle growth.

5. **Don't Overdo Fats**: While fats provide energy, focusing too much on high fat intake during keto might detract from protein consumption, which is essential for muscle building.

6. **Carbohydrate Backloading**: On days requiring extra recovery, consume carbs post-workout to restore glycogen levels without raising insulin too high. Use a mix of glucose and fructose with some salt to enhance glycogen storage.

7. **Essential Amino Acids (EAAs)**: EAAs, particularly leucine, can boost muscle protein synthesis post-workout but should only be consumed with a protein meal to avoid wasting their anabolic potential.

8. **Caloric Surplus on Recovery Days**: Instead of being in a surplus every day, focus on having a caloric surplus on recovery days when your body needs extra energy for healing and growth.

[tonybuckland]

How can you tell if the macadamia nuts are rancid or not? I for one cannot live without your magical videos. Next time I’m in town, I will carry you on my shoulders—hopefully, you are not that heavy to begin with—and tell everyone that you are my “Unsung Hero” par excellence. Now, how about having some humour here and there in your wonderful videos—which would add some spice, if you know what I mean. By the way this suggestion comes from my heart—please, do not take it in any other way. You are a Brother I never had. I love you man. Sending you God’s Infinite Blessings, love, peace, good food, and all green lights going forward forever. Stay safe…