BEST Plan to Build MUSCLE with Intermittent Fasting - Complete Guide

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:

4 Common Workout Mistakes:

Fasting Guides

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

Keto Guides

References

[duckweezy]

You've changed my LIFE. BEST SHAPE OF MY LIFE. 130 lbs loss

[kevk]

well. followed your advice, in 6 weeks, lost 12lb and went from 29% body fat to 23.2% Also built muscle and starting to see major changes. I am 63 :)

[retiredat]

Thomas, 2018-2019 was the best shape I have ever been in and it’s due to just watching all of your videos. Here I am 2022, back at it again, 220, 18% body fat and working to 200. Low carb, intermittent fasting, and increasing my insulin sensitivity. You’re the man Thomas.

[TheBeautyanna]

He is so right, I started doing this 3 years a go, and is real when you see muscle so much faster with not a lot of effort! I have been doing OMAD twice a week and the rest of the days not dinner and this is the best way to live our lives and our bodies health and we have Thomas to always teach us great things!

[Owen-wijy]

Started intermittent fasting last week and was nervous going into a heavy upper body workout. I can say ive never had a better pump in my life. Felt so strong and focused, my muslces was solid and I felt unreal. Thankyou so much for enlightening me with this process:)

[mdlamerica]

Thomas. All I can say is, dude.... I wish I could give you a Bro Hug. Your advice and shared information and knowledge has increased the state of my health exponentially at the ripe "older" age of 54. Just a very sincere thanks from me, to you. God bless you and your family for all you do to help improve people's health all over the world.

[erinbunting]

For me personally, This is by far the most understandable and usable video to date. It’s practical, laid out methodically, and instantly applicable to my fasting and training lifestyle. Pure gold!

[drewbot]

Already doing morning workout followed by protein focused breakfast.

OMAD for life!

[henrikmadsen]

A. 2:20 Fasting increase insulin-sensitivity just like exercise does => Eating after exercise, or eating after a fast, result in more nutrient absorption and protein synthesis => Train in a fasted state, and eat after training!
B. My add on: Fasting increase GH
C. 3:30 Training in a fasted state => TWO TIMES the level of P70S6K (an indicator of muscle protein synthesis)!!
D. 5:30 Train close to the end of your fast. But only fast 3-4 days a week!
E. 6:30 break your fast with LEAN protein, and a little carb
F. 10:00 Having Omega3 with your protein increase protein synthesis by 50%!!
G. 13:00 Have caffeine before workout [my comment: But not every time, as one does develop a tolerance and it looses the effect]
H. 14:10 caffeine with the post workout-meal => 66% higher glycogen buildup in the muscles
I. 15:35 Do cardio: Cardio increase mitrocondrial density (with at least 40%)!!! But don’t do cardio and the end of your fast! [my comment: I believe Thomas has earlier recommended doing cardio at the deepest state of ones fast]
J. Only green tea and little magnesium while fasting


Cardio increase mitrocondrial density:
QUESTIONS
1. Does cardio only increase the mitochondrial density in the muscle that is cardio-exercised? (e.g. the legs while running)
2. Does mitochondrial density only increase the stamina in the muscle that holds the increased mitochondrial density? (Or does increased mitochondrial density in say the legs, increase the stamina of the upper body, say biceps?)

[puppz]

Thanks for sharing this good information! Greetings from Salzburg Austria 🇦🇹

[chaosmotion]

Ive been doing this accidentally for a few months and was surprised at how fast my shoulders were growing. Now i understand why! Thanks!

[al-lgqd]

Every newbie should discover your chanel.

[geewong]

I can do this! Just need to quit my job, hire a chef, live in a gym and have someone tell me in simple terms what I need to do exactly and the dream shall become a reality!

[starcityrc]

Solid advice! Thanks
I'll have to change my eating window post workout

[henry.g.]

I'm impressed. Thomas is really cranking out useful content.

[coleencmckay]

Love this video! It's my favorite one from you so far! It's incredibly detailed, clear, and helpful. I intend to watch it in the future and share it with others. Thanks for keeping it focused on the ancestral low carb/ IF community. Muscle, mitochondrial density, metabolics flexibility is so important for our overall health...and like Gabrielle Lyon says most of us are not so much overweight but under muscle. Thanks so much for giving us such detailed weekly guide. Now it's a little easier for me to figure out how to combine all of this (IF, carbio, low carb, muscle training) with cold exposure, breath work, and pulsing in high protein to energy ratio days each week.

[MrNizVID]

WHAT AN AWESOME VIDEO, please turn this into a SERIES!!! 👍🏻🙌🏻🙌🏻🙌🏻

[TheYellowFlashLight]

The is the mother of all videos here. I’m saving it to watch again and again, although it is very easy to understand. Thank you for this video!

[austinjohnson]

I would totally buy a PDF for a book with you and different diet plans, workouts, timing, suppliments and your own philosophy. Just throwing that out there....

[icanspelle]

I am so happy I found this channel, finally someone who doesn’t look like a muscle cloud and actually references different studies and sciences into training