Here’s my newest FREE Meal Plan (High Protein Mediterranean with some Intermittent Fasting)- thomasdelauer.com/MediterraneanFasting/ Please enjoy it as a thank-you for subscribing to my channel and my newsletter!
I like your videos. Unfortunately, they are very time consuming to try and keep up on these things. If you were to turn them into a quarterly, semi-annual or annual circular, I would be interested in buying them from you. I would like it to have the emerging research, the confidence level in the accuracy of that research, and your personal opinion on if it should be watched, implemented or passed on. I think the first one would probably be the hardest, but once the template is created and optimized, it wouldn't require much additional work than your CZcams channel, especially if you're using virtual assistants. Michael Bazzell wrote a book on self-publishing if you're looking for a place to start. Self-hosted E-Books probably have the highest profit margins.
Did I miss the part about coffee as the thumbnail indicated or was it just a clickbait image? Seriously, I love your channel but clickbait just ain't where it's at.
Came to say the same thing. Not only the coffee but the plant based protein part too. He aaaalways uses click bait thumbnails with the words "vegan" or "soy," etc, just because he knows it stirs people up, even though he almost never actually refers to anything related in those videos
At 63 I retired, now 69. I did no exercises for 5 and half years, then had an aha moment. Now I train 3 days a week for 2 hours hard, my strength has jumped up, lost 11kg (24,2lbs). Thank you for great advice.
@@budprepper3811 The person who needs long breaks between intense sets with heavy weights to failure, and occasionally looks at their phone, is going to build far more muscle than people constantly working out. Junk volume is a waste of time.
I retired at 68 from building custom decks in the PNW. I took a couple years off mostly from everything. Then i realized that was not good. As i researched resistance and cardio, i realized i was working out basically 8 or 9 hours a day with a mix of all kinds of "gym" routines. I'm enjoying getting back into it.
I'm a youngster (64). 😁 Doing your kind of hard work all day is great on one hand, but your poor body is probably reminding you of old injuries - like my body does. Keep it up! Since retiring 2 years ago, I have been working my body and mind. It's like having a new life. I am loving it, and I don't plan on stopping until I'm dead.
Hi thomas, I just watched your interview on the Mind pump podcast. I thought you were fantastic! Thanks for being open and vulnerable during that conversation, I really enjoyed getting to know more about you.
Hey Thomas, thanks for warning people against alcohol use. I know you’ve been doing it for a while now, but I know people crucify others who speak the truth, but the truth is worth it and you’re a good man for sticking to the truth
I quit drinking 7 months ago. At 64, I finally realized that there are ZERO benefits to drinking booze. I have nightmares in which I drink. I feel much better when I realize it was just a dream.
I've cut down to just social drinking, and it's time to stop succoming to peer pressure. I'm just going to tell people I'm recovering. lmao, less work.
I was never a big drinker but I completely stopped drinking around September/early October. Omg let me tell you how happier I am. That stuff is poison. My sleep is better, my performance is better, my libido is better, my skin is better, I’m more regular with bathroom stuff, my head is clearer. For reference I would occasionally have 2-3 drinks on Saturday when I was off. I had a schedule change where I had to work Saturday so I stopped being able to hang out. At first I was annoyed but it was inadvertently the best thing to happen to me. Stop drinking and respect your body.
You didn't mention water. That surprised me. I was slightly alarmed by the gut health idea but then I realized that I don't drink alcohol and haven't had gut issues in a long while. I'm trying to lose weight and just get into reasonable shape , not swollen , but athletic would be more like what I would be happy with. I have been walking but haven't lost enough weight to talk about yet. It's been a month of tracking and changing habits and watching U Tube vids and counting protein and Calories and realizing that it isn't just the weight anyway. I don't want to just lose weight. I want to get reasonably fit. The good news is that the new goal has much more potential then trying to lose say 30 pounds to justify why I'm ok. This is slow but it is the right path.
One thing bodybuilders don’t realise is you can’t absorb protein without bile and you need fat to release bile. So cutting fat to low is not the best idea.
@@keithbarbaro7590 That's a good question but as its entirely possible to drop carbs entirely and still gain then it would be down to the individual to experiment.
@@ballinout92 I used to believe the same apparently not. This is from an study. "Results: Conjugated bile acids dramatically enhanced the proteolysis of several dietary proteins, including beta-lactoglobulin, bovine serum albumin, myoglobin, and a commercially available dietary protein supplement." "Conclusions: We propose that, in addition to promoting lipid absorption, conjugated bile acids affect the digestion and assimilation of dietary proteins by accelerating hydrolysis by pancreatic proteases. These findings have implications for intraluminal protein breakdown and assimilation in the upper small intestine."
I started training the HEAVY DUTY system under Mike Mentzer. My strength is sky rocketing and my muscles. I only do 2 workouts like this per week. So I am basically working out only 2 hours per week. I do not wake up sore that much. EVERY workout my reps or weights are going up. I am 53 and I am using weights again that I used in my late teens and my early 20’s All I can say is do your research on Heavy Duty.
Love Mike Mentner. I got to talk with him long ago on the phone. Super awesome man. I am 52 now and doing the same HEAVY DUTY system (still have the OG book) with a significant Ido Portal style movement practice. Good fun!
I have never watched any of your videos even though they’ve been recommended on my feed. Randomly stumbled on this video, and it felt like EVERY single point was affirmation of my workout approach that I’ve been doing for the past 8 months. Cheers mate
Also, if you train after you’ve eaten for the day i.e. 6 o’clock in the evening and then you’re not consuming food after that time because you’re doing a fast what would you do about post workout protein intake
Thanks for sharing today. Just left the gymnastics center this morning. Fortunately we have a home gym, plus we climb stairwells. We use Ted Broer CEO of Healthmasters products based in Florida. Never ill...... stay safe everyone
Great video, short sweet and to the point while still being evidence based 👌🏼 One thing I believe the fitness community as a whole needs to be more aware of and vocal about is to not be scared to lose muscle especially the minimal amounts lost on a cut. When you grow muscle, the cells grow, when the cells grow, more nuclei are added to the cells, this allows the nuclei to retain the information of how big you were at your biggest. Which, when you lose a significant amount of muscle, allows you to gain it back rapidly especially on a bulk/ caloric surplus. I lost over 20lbs of lean tissue in 2 years of not training and after 6-8 weeks of starting my bulk I gained it all back plus in 12 weeks I gained all my strength back (naturally). As an aspiring fitness "influencer" I find that when some of the most watched fitness "influencers" make losing muscle sound scary to be, for lack of a better word, Inappropriate and we can do better.
Great video and channel. I just discovered it! As someone who just turned 50 and is looking for an effective full body workout do you have any tips? I looked thru your playlist and didn’t see any. I find myself getting tired after doing the ones I’ve found online
@@phines9 yea I get it for some is not good but for me is essential I started the day burning about 750-900 calories on the treadmill So I'm already starting the day at negative 700 + calories
@@anchoredislands4880 My breakfast is 685 calories 44 grams of protein 89 grams of carbs Is a 1 packet oatmeal, 1 tbsp. Of raw honey 1 scoop of whey protein 3/4 of Greek yogurt
Hi Thomas, thanks for the great video. I usually get enough protein throughout the day, but like to workout at night, having a post-workout´s meal (35-45 grams of p.) at 9pm ish (going to bed at 1am). Do you think I should get some whey protein together with my last meal then? I lost around 70 kilos in the last year (around 103 today) and gained a lot of muscle already, trying to lower a bit my imc still (lower than my current 16% body fat).
I was over 300 pounds last April and an alcoholic drinking 14 beers a night. In April I quit drinking and started fasting all day till around 8 then I eat whatever I want of animal proteins, nuts, cheeses, and sometimes the fake sugar keto dessert stuff. I lift Mondays Chest Triceps, Tuesdays Back Biceps, and Wednesday legs, rest the rest of the week and walk sometimes. I'm down to 192 today legitimately muscular looking, consistently building strength, building muscle, and losing fat. I don't count calories either I feel like I just know when I've hit my level of food for the day. Some nights I pig out other nights not as much. My life has completely changed. This channel helped in my knowledge of things and I just wanted to say thanks.
A question for you if you don't mind my asking. Your eyes are looking better than they have in the past. And I'm trying to figure out if you're using make up to hide things or if you're using something in your diet that is helping. George Davis
This might sound weird, but I like doing 4 sets of heavy leg sets before every workout. I alternate between sled presses and hack squats daily. I do four the first thing in my routine, then I train the smaller muscles of my push pull split, ie bi's or tri's, then going with back or chest and train shoulders on the appropriate push pull day. I've always gained muscle fairly quick, I have stretchmarks around my shoulders from working out as a younger guy but it seems to work for me. I heard that stimulating the largest muscles, your leg muscles, help to stimulate the generation of growth hormone which will benefit the remainder of your workout. I don't get the sleep I should cause I work nights but whenever I see results even at 51, my main concern for myself is trying to trim down. I know as we get older our metabolism slows down, but I know that I can still get in the gym even after taking a break and workout harder than half the younger guys I see coming in to workout, its more my weight and body composition that has become the issue. I think I need to go to an intermittent fasting schedule while still maintaining the protein requirements for muscle growth to succeed. Thanks for making your videos and if you ever wake up in an ice cube bath and find your biceps missing its because you have tempted me too much to harvest your biceps lol, jk man, but Im pretty sure you are aware.
Good tips, speaking of Micro Bulk and cuts, is also kind the same as the Matador diet, on which you go like 2-3 week on a surplus and 2-3 weeks on a cut, with that you gain muscle and lose fat at the same time in a period of time. Best
What if you consumed your protein needs for the day .and you work out in the evening as this is the only opportunity really have to do a good workout ….what do you do about consuming protein post workout in that scenario?
I hear a lot of people say volume is important for growth, but then they turn around and say proximity to failure is important for growth.....so. which is it? It cant be both, because a high proximity to failure means longer recovery time and the only way to increase volume is to stray further from failure so you can recover faster. So, which is it?
Both work. There not 1 way to build muscle. Guys who train high volume tend to do easier sets, your body will auto regulate and let you know that it feels like shit when you do too many sets to failure
It’s exactly that. Both. Do enough sets and take them close to failure. Don’t fish for help here like a chic. Be adult and educate yourself instead of waiting for someone to feed you that info.
@@petrfilinger9205 yes very helpful. I asked because both is. Not. An. Option. It's like balance scales. One side is proximity to failure, the other is volume. When you add to one side, the other side goes the opposite direction. The only way to increase volume is to lower the proximity to failure. The only way to increase proximity to failure is to lower the volume. That's why I asked.
Thomas, you recently stated that it didn't matter when you got your protein in. As long as you got your protein in throughout the day. So this study says something different? That you should get it immediately after your workout?
my personal experience, i was simply doing too much , and by that i mean too much training volume and training like the pro's but with a natural capabilities ... lower the volume , up the growth. people always tend to look for outside reasons, like diet and training stimulus and sleep , and while they're certainly crucial for muscle growth, excessive training volume is no less of crucial importance.
@@dreday3113 I’m sure it works, I’ve done small stints of that routine in the past, idk I just don’t like it too much. Regardless, whatever gets you in the gym and having fun is what’s important
Full body is how I do it. I'll do a horizontal push & pull, and a vertical push & pull every workout, with 2 quad & 2 hamstring workouts spread throughout the week. I try to hit 50g of protein 3x a day. My bulk/cut cycles is in 4 week intervals, so small but not micro.
How can I reach longer Deep sleep Thomas? We always stop eating 3-4 hours prior to sleep, are in bed by 7:30/8:00 with BuckeyShades and cool temps yet we both get only between 24-50 min in Deep. What is a good goal for Deep and any suggestions how to set ourselves up to get more Deep? Thank you, this was great
@@NickM89 thanks so much for sharing that list Nick. I’ll for sure go listen to his vlog as well. Thats great it’s getting you into more Deep sleep! Which mag are you using? Thank you again for telling me this one, I’m on it now for trying those supplements
micro bulk and cut sound like great way to spin wheels on one spot. Difference I would see would be water fluctuaction. But theoretically it sounds great.
In the study of protein the people were fasting for food, and were casein, a slow absorbed protein. If that's your case, you spend most of your day without eating, you may have benefits for ingesting 100g of casein protein at once. But if you eat properly, you have more benefits if you ingest less quantity of protein in each meal, but regularly.
Im 135 lbs , i started to work out everyday , 2 months in and im 140 lbs and much stronger. My question is should i spread my work outs or keep going everyday ? Am i hurting my gains by not resting ?
the one thing that frustrates me the most is the discrepancies between how mush protein to consume,for example, is it 1gm per lbs of body wieght or 1gm per lbs of body wieght you want to be? eg. if I am 220 lbs and want to cut to 185 which formula is it? everyone has a different answer.
You should eat for your target weight. So if you want to lose weight and 185 is your goal, then eat 185 grams of protein while being in a caloric deficit.
Yea I train full body every other day. I throw a few isolated exercises in and mainly compound but it really has given me in a total of 6weeks what took me 8months to see doing the regular 5-6 days training. I still exercise regularly but not weights. That’s every other day
Why is it that almost no one who advocates taking adequate protein talks about supplementing with EAA. Isn't taking EAA more effective than eating protein which has to be broken down into amino acids before it can be assimilated? Why not do a video on EAA?
1-2g per kilogram of body weight depending on your Digestive health, protein source and if you are trying to build muscle alone OR lose fat and build muscle. It also depends on how much you workout- I.e. working out more = upper end of the range. Peter Attia and Rhonda Patrick cover this in depth with likes to research.
I like the term functional fitness. Strength and endurance for survival and real world situations. Big muscles don't do well if you have to ruck your gear 20 klicks. Real world strength rocks!
I’m 70 with a 6 pack, whole body workouts, no running,( just all out 50 yard dashes). Carnivore diet , or animal protein and animal fat. If you want a shake use goat milk powder, with yogurt. All animal food should be pasture raised .
@thomasdelauer can you do a video on how alcohol effects sleep? I can go months without sweets garbage food. My treat to myself is a glass of whiskey. But im atarting to think im working against myself not cuzbim consuming too much but because the liquor is destroying my sleep.
Always had a 40-60g protein shake before bed. I have no idea why, but I've always gotten the best sleep by doing so. Or if I wake up and can't sleep, I have 20g lrotein shake, and im back to sleep in less than 10 minutes
Agree, one caveat about every other day volume training whole body most will probably run into overtraining which this too will result in poor muscle progress. You have to admit, the Mike Mentzer Dorian Yates style of short high intensity brutal assault to failure once a week works quite well.
Great video! I have always found full body resistance workouts 3 times a week with a rest day in between have always given me the best lean mass and fat loss gains, all other things being equal. While muscle stimulus is king, keep in mind bro, muscle repair and regeneration occurs more during recovery not training. Also as far as gut health goes bro, look in Dr Davis’ research and protocol of making Lactobacillus reuteri yogurt. It is something else you can add in your toolbox to optimize deep sleep even more, preserve/gain/maintain muscle, and preserve bone density among many other things. It is something I am monkeying around with now as I am floored by his findings. He is someone who thinks outside the box. Surprisingly, even many carnivores have jumped on that bandwagon given that strain is common among hunter and gatherer tribes but has been lost in modern humans
Just do bodyweight training and cardio like running, bike or jump rope (no cost for these), training consistently, and eat real food, mainly eggs and good carbs. The results will come like magic.
🤔🤔 Instead of trying to determine how much exercise we can tolerate perhaps we should be trying to find out how little exercise we actually require. 🤜🤛
A question? If your protein shake has natural flavors and those gums are you not killing off good gut health?? Then taking a expensive prebiotic/prebiotic pill in the same day Isn't that just a Waste???
Here’s my newest FREE Meal Plan (High Protein Mediterranean with some Intermittent Fasting)- thomasdelauer.com/MediterraneanFasting/ Please enjoy it as a thank-you for subscribing to my channel and my newsletter!
I like your videos. Unfortunately, they are very time consuming to try and keep up on these things. If you were to turn them into a quarterly, semi-annual or annual circular, I would be interested in buying them from you. I would like it to have the emerging research, the confidence level in the accuracy of that research, and your personal opinion on if it should be watched, implemented or passed on. I think the first one would probably be the hardest, but once the template is created and optimized, it wouldn't require much additional work than your CZcams channel, especially if you're using virtual assistants. Michael Bazzell wrote a book on self-publishing if you're looking for a place to start. Self-hosted E-Books probably have the highest profit margins.
You might want to read the replies to my comment.
Mr clickbait I have now 5 reasons to stop watching your Vids after this one.
I am allergic to whey protein. Is kachava plant based protein shakes a good alternative ? Or other plant based protein ? I eat quite a bit of meat.
Did I miss the part about coffee as the thumbnail indicated or was it just a clickbait image? Seriously, I love your channel but clickbait just ain't where it's at.
Came to say the same thing. Not only the coffee but the plant based protein part too. He aaaalways uses click bait thumbnails with the words "vegan" or "soy," etc, just because he knows it stirs people up, even though he almost never actually refers to anything related in those videos
Bummer, kinda ruins his credibility.@@Brandon-os3qr
Cry about it
Bite me @@ReyShady05
This guy is full of bs. Skip him. Alot a thing are not even science based.
Since coffee depicted in thumbnail is not mentioned at all, I will never again be clickbaited by this channel
I think the coffee is there to stand for crappy sleep.
its a starbucks cup
not coffee mug
majority of starbucks drinks are sugar based
It’s still clickbait and shame on him. It gives the idea that he was blaming them on the initial post picture.
At 63 I retired, now 69. I did no exercises for 5 and half years, then had an aha moment. Now I train 3 days a week for 2 hours hard, my strength has jumped up, lost 11kg (24,2lbs). Thank you for great advice.
1st reason you're not building muscle:
-you're not going to the gym.
LIIIIIIIFFFFTTT !!!
And if you are in the gym, you're staring at your phone the whole time
No. The real 1st reason: You haven't been born yet
@@budprepper3811 The person who needs long breaks between intense sets with heavy weights to failure, and occasionally looks at their phone, is going to build far more muscle than people constantly working out. Junk volume is a waste of time.
Leave the phone at home.@@ed-te1fp
Protein does not come in a powder!
I retired at 68 from building custom decks in the PNW. I took a couple years off mostly from everything. Then i realized that was not good. As i researched resistance and cardio, i realized i was working out basically 8 or 9 hours a day with a mix of all kinds of "gym" routines. I'm enjoying getting back into it.
I'm a youngster (64). 😁 Doing your kind of hard work all day is great on one hand, but your poor body is probably reminding you of old injuries - like my body does. Keep it up!
Since retiring 2 years ago, I have been working my body and mind. It's like having a new life. I am loving it, and I don't plan on stopping until I'm dead.
Hi thomas, I just watched your interview on the Mind pump podcast. I thought you were fantastic! Thanks for being open and vulnerable during that conversation, I really enjoyed getting to know more about you.
Hey Thomas, thanks for warning people against alcohol use. I know you’ve been doing it for a while now, but I know people crucify others who speak the truth, but the truth is worth it and you’re a good man for sticking to the truth
I quit drinking 7 months ago. At 64, I finally realized that there are ZERO benefits to drinking booze. I have nightmares in which I drink. I feel much better when I realize it was just a dream.
I've cut down to just social drinking, and it's time to stop succoming to peer pressure. I'm just going to tell people I'm recovering. lmao, less work.
@@TheUnleashed123then they'll attack you. "rEcOvErInG fRoM wHaT? 2 bEeR qUeEr?"
I was never a big drinker but I completely stopped drinking around September/early October. Omg let me tell you how happier I am. That stuff is poison. My sleep is better, my performance is better, my libido is better, my skin is better, I’m more regular with bathroom stuff, my head is clearer. For reference I would occasionally have 2-3 drinks on Saturday when I was off. I had a schedule change where I had to work Saturday so I stopped being able to hang out. At first I was annoyed but it was inadvertently the best thing to happen to me. Stop drinking and respect your body.
Beer and wine are healthy beverages for many people. It's not about mind altering. A bit of liquor on occasion is good too. Not to excess.
@@bonsummers2657show us the science where alcohol is healthy. It is 100% poison
😂😂😂 he quit drinking 2 beers on the weekend and its was life changing! Lolll please stop 🤦♂️@@bonsummers2657
@@bonsummers2657Drinking alcohol is terrible for your mind and body!
@@CousinEddy1969 No it's not. Moderation.
u got a point about the full body workouts. thanks dude
Excellent advice on protein intake post workout. Has worked well for me all my life.
Thank you Thomas!
You didn't mention water. That surprised me. I was slightly alarmed by the gut health idea but then I realized that I don't drink alcohol and haven't had gut issues in a long while. I'm trying to lose weight and just get into reasonable shape , not swollen , but athletic would be more like what I would be happy with. I have been walking but haven't lost enough weight to talk about yet. It's been a month of tracking and changing habits and watching U Tube vids and counting protein and Calories and realizing that it isn't just the weight anyway. I don't want to just lose weight. I want to get reasonably fit. The good news is that the new goal has much more potential then trying to lose say 30 pounds to justify why I'm ok. This is slow but it is the right path.
water isn't much of a factor because almost everyone will hydrate enough naturally without thinking about it
Carnivore.
I love all Thomas DeLauer videos. Good info.
Thanks Thomas. Gold! 🏆
Hell yes, love it, way to go TD!
One thing bodybuilders don’t realise is you can’t absorb protein without bile and you need fat to release bile. So cutting fat to low is not the best idea.
This isn't the 80s
Bile is for fat not protein
But how much fat should someone eat?
I agree bodybuilders go too far lowering fat. Same with powerlifters eating 50g of fat.
@@keithbarbaro7590 That's a good question but as its entirely possible to drop carbs entirely and still gain then it would be down to the individual to experiment.
@@ballinout92 I used to believe the same apparently not. This is from an study.
"Results: Conjugated bile acids dramatically enhanced the proteolysis of several dietary proteins, including beta-lactoglobulin, bovine serum albumin, myoglobin, and a commercially available dietary protein supplement."
"Conclusions: We propose that, in addition to promoting lipid absorption, conjugated bile acids affect the digestion and assimilation of dietary proteins by accelerating hydrolysis by pancreatic proteases. These findings have implications for intraluminal protein breakdown and assimilation in the upper small intestine."
I started training the HEAVY DUTY system under Mike Mentzer. My strength is sky rocketing and my muscles. I only do 2 workouts like this per week. So I am basically working out only 2 hours per week. I do not wake up sore that much. EVERY workout my reps or weights are going up. I am 53 and I am using weights again that I used in my late teens and my early 20’s
All I can say is do your research on Heavy Duty.
Love Mike Mentner. I got to talk with him long ago on the phone. Super awesome man. I am 52 now and doing the same HEAVY DUTY system (still have the OG book) with a significant Ido Portal style movement practice. Good fun!
I will look into it..
I'm 42 and I've gained so much of strength doing Heavy Duty in just six months. I just wish I knew about it in my twenties.
@@NivenPillaywhat’s the summary of that if you’ll indulge me since I haven’t looked yet ?
Probably noobie gains
Another good report keep them coming.
I have never watched any of your videos even though they’ve been recommended on my feed.
Randomly stumbled on this video, and it felt like EVERY single point was affirmation of my workout approach that I’ve been doing for the past 8 months. Cheers mate
Also, if you train after you’ve eaten for the day i.e. 6 o’clock in the evening and then you’re not consuming food after that time because you’re doing a fast what would you do about post workout protein intake
How do you handle protein if you can only work out at night after work/dinner?
Great info
Very much appreciate the time window after the workout to make sure you get the protein. Never knew if it was 15 min. or 20 hours. Great info.
I dropped the booze and increased my sleep. Game changer for sure! Good luck y’all!
Athletic Brewing Co . no alcohol beer if you feel awkward at social events.
I need to do this as well, but I really like my craft beers and whiskey, and I like playing games with the boys at night...tough decisions.
@@ryanmiskin8925 i love whiskey as well, but my gains were night and day when I cut it out!
a big one for me was being in a weird gray zone where i was maintaning but wasnt doing enough to gain muscle or lose fat
I think that’s exactly where most people are (myself too).
I agree with you on mini bulk. Stay looking all the time.
Thanks for sharing today. Just left the gymnastics center this morning. Fortunately we have a home gym, plus we climb stairwells. We use Ted Broer CEO of Healthmasters products based in Florida. Never ill...... stay safe everyone
Great video, short sweet and to the point while still being evidence based 👌🏼 One thing I believe the fitness community as a whole needs to be more aware of and vocal about is to not be scared to lose muscle especially the minimal amounts lost on a cut. When you grow muscle, the cells grow, when the cells grow, more nuclei are added to the cells, this allows the nuclei to retain the information of how big you were at your biggest. Which, when you lose a significant amount of muscle, allows you to gain it back rapidly especially on a bulk/ caloric surplus. I lost over 20lbs of lean tissue in 2 years of not training and after 6-8 weeks of starting my bulk I gained it all back plus in 12 weeks I gained all my strength back (naturally). As an aspiring fitness "influencer" I find that when some of the most watched fitness "influencers" make losing muscle sound scary to be, for lack of a better word, Inappropriate and we can do better.
That’s so insightful. Thanks for remembering me it’s better to do full body workouts every other day to keep stimulus! 😊
One of the best videos there is to watch on this topic
Great video and channel. I just discovered it! As someone who just turned 50 and is looking for an effective full body workout do you have any tips? I looked thru your playlist and didn’t see any. I find myself getting tired after doing the ones I’ve found online
Ive been taking in 220 grams protein a day
And staying under 3000 calories and under 400 grams of carbs
So im losing body fat and maintaining muscle 💪
Ill write this down thanks
400 grams of carbs would absolutely destroy my metabolism id probably be gaining like 3 lbs of fat per day
Hell 200 grams
@@phines9 yea I get it for some is not good but for me is essential
I started the day burning about 750-900 calories on the treadmill
So I'm already starting the day at
negative 700 + calories
@@anchoredislands4880
My breakfast is 685 calories 44 grams of protein 89 grams of carbs
Is a 1 packet oatmeal, 1 tbsp. Of raw honey
1 scoop of whey protein 3/4 of Greek yogurt
Hi Thomas, thanks for the great video. I usually get enough protein throughout the day, but like to workout at night, having a post-workout´s meal (35-45 grams of p.) at 9pm ish (going to bed at 1am). Do you think I should get some whey protein together with my last meal then? I lost around 70 kilos in the last year (around 103 today) and gained a lot of muscle already, trying to lower a bit my imc still (lower than my current 16% body fat).
why should you take even more protein? 40 grams is enough
I’m digging the beard brother!! It’s about time!!! Go full on Viking!!
Good research!
Always great but this is my kind of video!
I was over 300 pounds last April and an alcoholic drinking 14 beers a night. In April I quit drinking and started fasting all day till around 8 then I eat whatever I want of animal proteins, nuts, cheeses, and sometimes the fake sugar keto dessert stuff. I lift Mondays Chest Triceps, Tuesdays Back Biceps, and Wednesday legs, rest the rest of the week and walk sometimes. I'm down to 192 today legitimately muscular looking, consistently building strength, building muscle, and losing fat. I don't count calories either I feel like I just know when I've hit my level of food for the day. Some nights I pig out other nights not as much. My life has completely changed. This channel helped in my knowledge of things and I just wanted to say thanks.
Great information 👍🏼
As a lifetime natural and performance nutritionist, I would say, these are all good points.
Good working trying to grow that beard! 😅 good videos
Great advice all those other channels are really off track now days .
Thomas you are the man
A question for you if you don't mind my asking.
Your eyes are looking better than they have in the past. And I'm trying to figure out if you're using make up to hide things or if you're using something in your diet that is helping.
George Davis
This might sound weird, but I like doing 4 sets of heavy leg sets before every workout. I alternate between sled presses and hack squats daily. I do four the first thing in my routine, then I train the smaller muscles of my push pull split, ie bi's or tri's, then going with back or chest and train shoulders on the appropriate push pull day. I've always gained muscle fairly quick, I have stretchmarks around my shoulders from working out as a younger guy but it seems to work for me. I heard that stimulating the largest muscles, your leg muscles, help to stimulate the generation of growth hormone which will benefit the remainder of your workout. I don't get the sleep I should cause I work nights but whenever I see results even at 51, my main concern for myself is trying to trim down. I know as we get older our metabolism slows down, but I know that I can still get in the gym even after taking a break and workout harder than half the younger guys I see coming in to workout, its more my weight and body composition that has become the issue. I think I need to go to an intermittent fasting schedule while still maintaining the protein requirements for muscle growth to succeed. Thanks for making your videos and if you ever wake up in an ice cube bath and find your biceps missing its because you have tempted me too much to harvest your biceps lol, jk man, but Im pretty sure you are aware.
Cheers Thomas, good stuff 👊🏽😎,
🇬🇧
Brilliant !
amazing!
Great video Thomas I use Bowmar whey protein it is great n does taste like a milk shake lots of good flavors 👍
I tried Bowmar also. It is very good but very pricey
Good tips, speaking of Micro Bulk and cuts, is also kind the same as the Matador diet, on which you go like 2-3 week on a surplus and 2-3 weeks on a cut, with that you gain muscle and lose fat at the same time in a period of time. Best
What if you consumed your protein needs for the day .and you work out in the evening as this is the only opportunity really have to do a good workout ….what do you do about consuming protein post workout in that scenario?
If you already got your protein requirement for the day, there's no need to consume any more.
What happens if I work out at 4am and don’t eat till 10? Am I missing the opportunity for optimal protein synthesis?
Research suggest you want to eat protein 5 hours before or after working out for the anabolic window
Wheres the link to protein powder?
Bowmar protein is my fav. I'm not even upset when you advertise it cause it's that's good!
Are you saying after lifting to do casein instead of whey and have a meal?
I like the mini-bulk idea
I hear a lot of people say volume is important for growth, but then they turn around and say proximity to failure is important for growth.....so. which is it? It cant be both, because a high proximity to failure means longer recovery time and the only way to increase volume is to stray further from failure so you can recover faster.
So, which is it?
Both work. There not 1 way to build muscle. Guys who train high volume tend to do easier sets, your body will auto regulate and let you know that it feels like shit when you do too many sets to failure
It’s exactly that. Both. Do enough sets and take them close to failure. Don’t fish for help here like a chic. Be adult and educate yourself instead of waiting for someone to feed you that info.
@@petrfilinger9205 yes very helpful. I asked because both is. Not. An. Option.
It's like balance scales. One side is proximity to failure, the other is volume. When you add to one side, the other side goes the opposite direction.
The only way to increase volume is to lower the proximity to failure. The only way to increase proximity to failure is to lower the volume.
That's why I asked.
Thomas, you recently stated that it didn't matter when you got your protein in. As long as you got your protein in throughout the day. So this study says something different? That you should get it immediately after your workout?
my personal experience, i was simply doing too much , and by that i mean too much training volume and training like the pro's but with a natural capabilities ... lower the volume , up the growth.
people always tend to look for outside reasons, like diet and training stimulus and sleep , and while they're certainly crucial for muscle growth, excessive training volume is no less of crucial importance.
I really like all the suggestion in this video, totally agree - though idk if I’d like training all-body so often. I know that’s a grey area though!
I do it 5x a week
@@dreday3113 I’m sure it works, I’ve done small stints of that routine in the past, idk I just don’t like it too much. Regardless, whatever gets you in the gym and having fun is what’s important
Full body is how I do it. I'll do a horizontal push & pull, and a vertical push & pull every workout, with 2 quad & 2 hamstring workouts spread throughout the week. I try to hit 50g of protein 3x a day. My bulk/cut cycles is in 4 week intervals, so small but not micro.
How can I reach longer Deep sleep Thomas? We always stop eating 3-4 hours prior to sleep, are in bed by 7:30/8:00 with BuckeyShades and cool temps yet we both get only between 24-50 min in Deep. What is a good goal for Deep and any suggestions how to set ourselves up to get more Deep? Thank you, this was great
Dam I have trouble sleeping roo
@@user-wv8dj3qg3z any tricks that you find works if even occasionally?
I do the same but been doing what Andrew huberman does
L-Theanine
Apigenin
Magnesium
Inositol 3x a week
GABA 3-4x a week
I definitely dream more
@@NickM89 thanks so much for sharing that list Nick. I’ll for sure go listen to his vlog as well. Thats great it’s getting you into more Deep sleep! Which mag are you using? Thank you again for telling me this one, I’m on it now for trying those supplements
micro bulk and cut sound like great way to spin wheels on one spot. Difference I would see would be water fluctuaction. But theoretically it sounds great.
In the study of protein the people were fasting for food, and were casein, a slow absorbed protein. If that's your case, you spend most of your day without eating, you may have benefits for ingesting 100g of casein protein at once. But if you eat properly, you have more benefits if you ingest less quantity of protein in each meal, but regularly.
So if you workout in the morning, and you eat protein after, how do you achieve intermittent fast?
I like the beard, brother !!
Im 135 lbs , i started to work out everyday , 2 months in and im 140 lbs and much stronger. My question is should i spread my work outs or keep going everyday ? Am i hurting my gains by not resting ?
Totally agree!
What kind of gear does DeLauer use?
the one thing that frustrates me the most is the discrepancies between how mush protein to consume,for example, is it 1gm per lbs of body wieght or 1gm per lbs of body wieght you want to be?
eg. if I am 220 lbs and want to cut to 185 which formula is it? everyone has a different answer.
@user-bb4xk6bb7nxxx yes but I want cut down to 185.
You should eat for your target weight. So if you want to lose weight and 185 is your goal, then eat 185 grams of protein while being in a caloric deficit.
@@Bruce_Wayne35 thanks
Yea I train full body every other day. I throw a few isolated exercises in and mainly compound but it really has given me in a total of 6weeks what took me 8months to see doing the regular 5-6 days training. I still exercise regularly but not weights. That’s every other day
Why is it that almost no one who advocates taking adequate protein talks about supplementing with EAA. Isn't taking EAA more effective than eating protein which has to be broken down into amino acids before it can be assimilated? Why not do a video on EAA?
Can you link your training split
Why not maingain instead of micro cut and bulks
What protein do you recommend for women over the age of 50?
1-2g per kilogram of body weight depending on your Digestive health, protein source and if you are trying to build muscle alone OR lose fat and build muscle.
It also depends on how much you workout- I.e. working out more = upper end of the range.
Peter Attia and Rhonda Patrick cover this in depth with likes to research.
@@littlevoice_11 thank you!
Not to worry; they will soon brand a new product for twice the price that says for women over 50.
Nut butter.
💦
Eat fatty meat. Cut carbs to a minimum. Easy on the fruit.
EXCELLENT INFORMATION…IVE BEEN FULL WOROUT FOR YEARS NOW ….I DO 5X A WEEK
I like the term functional fitness. Strength and endurance for survival and real world situations. Big muscles don't do well if you have to ruck your gear 20 klicks. Real world strength rocks!
How do you do post workout protein intake timing with IF
You break your fast right after your workout.
👍👍👍
Half a cup of sauerkraut
Twice a week to three times a week
Good for gut health
Also a good source of
vitamin c
Kimchi also good for gut health
I’m 70 with a 6 pack, whole body workouts, no running,( just all out 50 yard dashes). Carnivore diet , or animal protein and animal fat. If you want a shake use goat milk powder, with yogurt. All animal food should be pasture raised .
Man find another place for your cult and preaching. Or girlfriend
@thomasdelauer can you do a video on how alcohol effects sleep? I can go months without sweets garbage food. My treat to myself is a glass of whiskey. But im atarting to think im working against myself not cuzbim consuming too much but because the liquor is destroying my sleep.
Alcohol within three hours of sleeping really negatively affects sleep.
Watch Andrew Huberman’s videos on alcohol and your body
Great video
I work out three times a week, full body. And use a chest pull to work out on 3 to 4 times a week on days I do not lift weights.
There are studies showing that protein timing is not as critical as total protein intake as it relates to hypertrophy.
Always had a 40-60g protein shake before bed. I have no idea why, but I've always gotten the best sleep by doing so. Or if I wake up and can't sleep, I have 20g lrotein shake, and im back to sleep in less than 10 minutes
Magnesium
Great video . I often check blood work . Seems like all that protein is affecting the A/G ratio .
Can you suggest plant based protein
I have also heard that if you have an excess of visceral fat specifically it will hinder your muscle building efforts.
Agree, one caveat about every other day volume training whole body most will probably run into overtraining which this too will result in poor muscle progress. You have to admit, the Mike Mentzer Dorian Yates style of short high intensity brutal assault to failure once a week works quite well.
I'm 67 and I can tell you 100% if i stay on the booze I can't get fit. Period.
Any alcohol does not allow REM sleep, we build muscles at night, so you are scientifically 💯 correct
You should take a closer look at guar gum and other fillers in protein shakes. Rumour has it slows down digestion. Let me know what you think.
Great video! I have always found full body resistance workouts 3 times a week with a rest day in between have always given me the best lean mass and fat loss gains, all other things being equal. While muscle stimulus is king, keep in mind bro, muscle repair and regeneration occurs more during recovery not training. Also as far as gut health goes bro, look in Dr Davis’ research and protocol of making Lactobacillus reuteri yogurt. It is something else you can add in your toolbox to optimize deep sleep even more, preserve/gain/maintain muscle, and preserve bone density among many other things. It is something I am monkeying around with now as I am floored by his findings. He is someone who thinks outside the box. Surprisingly, even many carnivores have jumped on that bandwagon given that strain is common among hunter and gatherer tribes but has been lost in modern humans
Don't become those clickbait youtubers. You got me!
Just do bodyweight training and cardio like running, bike or jump rope (no cost for these), training consistently, and eat real food, mainly eggs and good carbs.
The results will come like magic.
Power
Dude smart advice
The best tasting protein shake also the most expensive protein shake I'm assuming that
🤔🤔 Instead of trying to determine how much exercise we can tolerate perhaps we should be trying to find out how little exercise we actually require. 🤜🤛
A question? If your protein shake has natural flavors and those gums are you not killing off good gut health?? Then taking a expensive prebiotic/prebiotic pill in the same day Isn't that just a Waste???
If you’re training, full body and doing it every other day, how are you able to recover if you’re training hard enough to create a stimulus