How to put on weight the healthy way Given that we have investigated a few of the reasons we might want to get weight, how do we do it in a wholesome way? Additional things to consider are: Exercise – especially weight training and heavy weights.
Find out more Sleep – proper sleep is vital for optimal hormone function, which impacts body composition Stress – hormones released as a reply to stress also negatively affect our anatomies Drugs – nicotine and caffeine often results in weight loss.
What’s the quickest way to get weight? Of all First, although wanting to put on weight fast is understandable, it subtracts from gaining weight in a wholesome sustainable manner. Steady and Slow wins the race. Ultra-high calorie bulking diets are extremely common and do work very well for quick weight gain in some people. It works, and several people grow like weeds, nonetheless it includes a varying amount of fat gain usually. And for some social people this additional fat tissue can be difficult to lose.
Furthermore, it shall increase your risk of type 2 diabetes and all sorts of health problems. Another few sections clarify how exactly we can progressively put on weight on a low-carb diet that’s abundant with healthy fats. The goal is to emphasize lean mass; basically, maximize muscle gain and minimize additional fat. Optimal nutrition to aid lean weight gain To get lean weight in a wholesome way, you should emphasize food quality of most first.
Nutrient density identifies how nutritious our foods are and the quantity of beneficial proteins, vitamins and minerals present in them. As an example, calories from white calories and rice from an avocado and a few eggs are completely different. Yes, they have the same amount of energy, however the nutrients within avocado and eggs completely destroy the minuscule amount of nutrients that white rice can provide.
While rice provides plenty of rapidly digested simple carbohydrates rather than much else, an egg contains all of the many nutrients had a need to build lean muscle. Eat To lose excess weight often, probably the most effective ways is to consume less – also known as intermittent fasting often. Not surprisingly, if you would like to get lean weight and discover it hard, you ought never to do intermittent fasting. Actually you should try to do the contrary. Eat often.
Make an effort to eat at least every 3 hourfs, if possible more regularly even. Snack, but choose healthy options. Are some tricks for what you could eat between meals Here. Do stress and sleep affect weight gain? In fact, stress and sleep share an intrinsic connection; in case you are sleep-deprived, you are more likely to be stressed. As a total result, you want to avoid both of these.
Unfortunately, higher cortisol levels have a poor effect on gaining weight in a wholesome way. It may assist you to gain FAT mass, but simultaneously reduce muscle mass bad. Higher cortisol levels both directly and indirectly influence weight gain through overeating and the tendency to crave processed foods.
Dude this is exactly what I was looking for. Thanks for the content! Subscribing now!
How to gain weight on keto while being a vegetarian?
Hi Thomas. Dr berg said you should fast everyday instead of the 5:2 thing you were saying. Couldnt I just do the eating part of the diet but fast everyday?
Hi Thomas, great Videos. I would be quite interested in how Keto and GVT (German Volume Training) work together. Have you done any research on this topic?
Can you actually build muscle muscle on keto while losing fat why does everyone in keto look frail
I just want a keto diet that can be done in mexico you cant find the same products here
I need a part two bc I’m confused. Like with actual numbers
toyarj37 meeee 💀
tbh im lost
Can some of the ‘slingshot’ effect be due to the water holding capability of carbohydrate too?
Outstanding as always !!!! Can be used for injury recovery also.
Did you make a part two of this video?? Would love to see a much more detailed video series in this!
thomas, my brotha great video.. i’m just a little confused on when i should workout on my non fasting days to get most benefit can you help me out? and should i do cardio on my fasting days and weights on my non fasting days? i’m confused
I use to wear shmediums like his shirt but then I turned 14
The group that was on Keto only surpassed the other group once carbs were introduced after week 10… so should I be intermittently introducing carbs? Should I be trying to add carbs without bouncing out of ketosis?
They werent in Ketosis, they merely did the diet. Theyd also not be doing IF, therefore its why theyd have the same results, same system.
If youre not first youre last!
Awesome video. What should macros be for The 2 aggressive days? Higher fat or higher protein?
Great
In my case I only train Monday Wednesday Friday. Would I still fast on the weekends? I’d really appreciate any input. Thank you.
Nice information
Its apparently working for me. Although fats overfeeding is killing me.
What kind of carbs were added
Bro thank you🙏
So how many times a day are we eatin?
Im very skinny , When I do Keto I loose more weight and people ask me if Im on drugs 😞. I want to increase mass in a healthy way , Im a natural skinny person
Hey man. You have to pump more calories. A great way to sneak loads of calories on ketogenic diet is to make a shake with coconut oil/mct oil and full fat creme
shiv start small, Start just increasing by 100 per day per week , lift heavy
@IBIZA FITNESS FOOD how many calorie more than maintenance we have to take for skinny fat
All you need to do is understand what foods have what calories …. you don’t need to eat “a ton of food” or “force feed” you need to find foods that you love and that have a high amount of calories in them. If you are determined to do this with keto that is absolutely cool, have an avocado , large dessert spoon of nut butter , big portions of nuts , cheese , olives , butter , milk with every meal …. I promise you you can put on weight you just need to track your calories like someone who wants to lose weight , you just need to make sure what you eat is more calories than you burn , contact us [email protected] for help
Juan Carlos ok that makes sense.
Hi Thomas, I’ve been watching your channel for a while now. It’s really excellent stuff so thank you! Just want to ask about the 11th week carb loading phase, could you go into more detail in this please as you talk about the studies but it’s not in the how to section and seems a vital part of the bulk. Thanks!
Im having the same question in my mind. Please advise thomas
FINALLY THE VIDEO THAT I REALLY² NEED TQSM!!
Im currently on keto diet because i had pretty bad hormonal acne since im 13 so i cant really eat carbs as it is one of the culprits that cause acne while at the same time im pretty underweight. so i really² hope that with this video i can change my life entirely!
I want to see his carbon isotope ratio professionally scrutinized
hi hello…is it possible to lay it out more care fully…I train in the morning so after that what must I eat ,,,and when do I eat again and on fasting days what time do I eat and how match
Okay, 0.8 to 1.0 grams of protien, but how much fat? This is an important question. No offence, but you didnt answer how much fat is required to stay in Keto. HELP!!
Im 65, skinny and want to gain muscle.
Hello Sir. How about losing belly fat at the same time? Skinny fat but somewhat athletic build.
6:17 she needs a slapped face.
Would appreciate more videos on keto and building muscle.
I was taking three days to drive down to Florida, and I only ate dinner! But I wasnt hungry, I was just afraid that I wouldnt be able to go till dinner the next night!
We need a second video with meal plan I found it almost impossible
Can I do Keto ? PS : I am 14
HI Thomas, Love your content, much appreciate. Question: The 2-3 days of fasting would be 24 hours fasting periods? Also should we still reload on carbs once we feel our muscle Glycogen depleted?
Like
this was incredibly helpful! Thank you Thomas! 115 pounds down in 7 months, you started me on this journey. Couldnt have done it without you.
% of what, how many calories do you know that you need each day, this is the part that needs explaining, all the apps are just guessing, how do you know they are even close, everybody is different
so im 170 pounds, r u saying i need to eat 5300 calories from fat per day? how the fuck do i do that
#gluconeogenesis
I wish you had a plan for ectomorphs
Damn, I struggle to have approx 1500 kcal at 1g/kg and 75% fat (fast minimum 19hrs a day)
There is no way I could eat 4,000kcal
Buy pig fat, and eat. Its very easy to hit 4k.
For those who just want the bottom line point, start at 8:31.
So are you still supposed to intermediate fast throughout the week if you fast still for two days ?
What is a “western diet”. I know what you mean when you say it but scientifically “western diet” leaves a big wide open end on this. Are they eating whatever they want? Are they hitting BK twice a day? Keto means something very specific and western diet could be literally anything
So, is this video recommending that we should intermittently cycle off keto and load with carbs 2 -3 times per month to build muscle?
Does the two day fasting mean that NO FOOD for 2 dates and night straight?
Thomas would say to have fasting days of 16-20 hour periods and not have those days be consecutive.
I think he just said it like that to frame it in the context of a whole week.
Does Custokebon Secrets really help to lost lots of fat? I have read a lot of good stuff about this popular weight loss methods.
So, do we still need carbs for post-workout meal?
i dont understand its complicated
Meal plan would be highly appreciated
Great video, thanks for the advice. One question though, you never said how long these fasts should be. Is 16 to 18 hours ok? Thank you
Can u do a meal plan and what to do to build muscle at the sametime without having saggy underarm fat
Will taking creatine affect ketosis state or will it help my muscle gains during keto…?
I want to reach ketosis, but I dont want to lose my gains
I just dont understand how youre supposed to do this. If I consume 150g of protein per day (600cals), I would need 260g+ (2400cals) of fat right? So thats like 10 avocados and a bunch of nuts? Or is my math wrong somewhere?
A meal plan with this would go a long way
There was a study with the keto group with carbs at the end of the study but he doesnt mention it in his plan? Or did I miss it?
Ok, this video is confusing the sh*t out of me. If carbs spike insulin . . and insulin opens the cell, wouldnt taking protein with carbs help the protein into the cell?? We are being told NOT to take fats with carbs because the fat will enter the cell. Help, please.
How do you manage your electrolytes? Whats a solid range for sodium and potassium? Im just starting the diet and I find myself needing to supplement a lot. Will I have to do that forever? Or is it just in the beginning ? Lots of mood swings. And how do you manage iron? Through supplements or food?
I have some questions that are confusing me hard:
1. How long does it take for the insulin to go back down when I use whey protein after a fasted work out
2. What should I eat after I work out along with the whey protein ( I fast the whole morning ) and train at 12-2 pm up to 2-4 pm 2 h session.
3 when should I get my fats in ? I know it can’t be after my whey protein shake ( that’s what I break my fast with immediately after I work out) and like half an hour later I consume a small orange omega3 supplements and plain chicken breast . Am I doing this well?
Do I eat carbs/fat as well at the end of the fasting day?
You just say protein!
Thanks
This guys on steroids guys dont listen to this bs
I have a question (though I realize this is a bit of an older video) but has there been any studies or research on the effects of supplementing dietary protein with protein the body harvests through autophagy? Do we have any measurements for this?
On the fasting days am I supposed to be worried about my protein being at .8-1.0 per pound or do I just need the 75% 20% 5% macros? If I am at a calorie deficit, I won’t be able to get enough protein to match my body weight. If I eat too much protein it will knock me out of ketosis those two days.
Thanks for the information.
Niice #londonrealarmy
I’m stumped. I have no idea how to put the 5 % CHO, 75 % Fat, 20 % Pro meal plan together lol
Is there a meal plan online for 200lbs?
Would be cool if you did an entire video with your shirt off.
m bk alittle gay, but thats okay
Yeah and what steriods are you taking?
tbh im lost
Yeah, I too am guilty of jumping through diet plan to others as well, I think that I must have tested every single weight loss method that was available, but in the end not one of them made it easier for me to reduce and maintain the weight off. I ended up trying for the very last time using the Custokebon Secrets mainly because my cousin who told me great things about it and so far to date I have effectively lost 15 lbs in 4 weeks!
So wait a sec, @10:37 (For calculation) Do we take our base number of calories and add 5% more to the total we get at end of a week? or do we add 5% more to each split: Carbs, Protein, and healthy fats and use that number for the surplus?
I have a 14yr old son who struggle with gaining weight. He also has a hard time stay healthy and going long periods of time without fracturing a bone.
He has been on keto since January. He is doing well.
Is there a way I can get him to gain weight easier? He does do fasting and will eat a dozen of over easy eggs daily. He also has other fat, protein and works out.
He has had 4 broken knees because of weak cartilage. He wants to get back into sports.
We are trying to afford to keep a family of 6 on the keto diet. Can you give me some advise that is cost effective and that would give faster results?
He needs a doctor or go for acupuncture or do physiotherapy
Hi, Thomas. I live in a country where everything is pretty much low fat so for instance I would need 198g of protein per day.. I have really hard time figuring out from where should i get like 600-700G fat per day… Meat around here in stores has around 10g of pats per 100g of meat or less. Mostly less… Should I consume like lots of cheese and cream? Coconut oil or Ghee? Im quite new on keto (3weeks now) and I have hard time convincing myself to get the remaing fats directly from fat like oil or ghee with that being healthy for me 🙂 Thanks in advance!
Dude, this basically means Ill be going back to buying pig fat and that shit is cheap af.. I can eat 4k a day no worries.
What about keto 6 days a week then having a carb day 1 day a week ?
Great information. Thanks! 👌
Hi there, have you considered Custokebon Secrets yet? Just simply do a google search engine search. On there youll find a great guidelines about how you can lost crazy amounts of fat. Why not give it a shot? perhaps itll work for you too.
This is gold. Thanks so much mate. A few days into my keto journey. Made some mistakes, will take time but damn Im feeling good. You are the best mate. Coming at you from Australia.
Is Thomas on a Keto diet himself?
How can I build muscle that I have lost leaving excess skin, without exercise???????????
2:56 that doctor needs to learn how to type
Lmao 😂
What about having a caloric deficit & working out I’m 17, 140lbs & consistently IF & mostly OMAD. I’m considering going 1400 calories while doing hiit 3x a week with strength training on in between days.
Why not intermittent fasting every day? if you can get enough calories in a 6-8 hour eating window
Brilliant! 👌
I have had muscles breakdown on keto for 6 or 7 months. I’m a 47 year old female who does intermittent fasting 3 days a week too!!! Thomas I need help with this because I can’t stay keto and my inner thighs and triceps aren’t getting better.
Hey, are there any studies that used female samples?
Ok let me see if I understood you. I’m 200 lbs and need to average 105% of steady state calories, that’s about 2500 a day or 17500 a week. Five days a week I need to eat 3000 calories a day so that I can get my 200g protein w 80% fat mix in. Two other days a week, I need to intermittent fast and eat only 1250 calories, mostly protein.
That’s sounds fine to me. But why is it important to do the fasting on my workout days rather than resting days? And can I do it on days I’m conditioning, rather than strength training? (I lift 3x a week, condition 2x, rest 2x)
So should I do Keto for a few months then go back to carbs for a period of time? Also how long should 1 carb up before going back to Keto?
Im looking to lose weight and slightly tone up. Im 62, weighing around 215lbs. Would you recommend the keto diet using my regular macros and increasing weight when lifting and fewer reps? Struggling to get my head around what I should do!
So youre saying we dont even have to do this to gain muscle we just need to be more patient? Though Ive lost 70lbs following you, thank you so much, I still hold on the lower belly and handles. I want to bulk up but dont want to gain fat. I always thought that keto would make it impossible to buff up. What I get from this is I will still buff up just more slowly compared to the SAD diet. Did I get this right?
Shouldnt the protein calculation be per pound of LEAN body weight? An obese person would have way too much if per pound of body weight.
Thank you.
The protein intake is based on lean body weight?
Overall body weight
very strange to fast for 2 days a week on a bulking cycle. not sure I understand why..
because youd be compensating by eating way more than you normally would on days you eat…. and the reason why youd do that is to get all the protein you need WHILE maintaining your macro ratio of 75/5/20 (fat/net-carb/protein)
Thomas Delauer Are there zero negative effects on any organs or body systems, from such high fat and/protein intake ?
Actually there are many negative effects linked to high carb diets. As to answer your question, keto has been studied since 1920, longest being 6 months of study and no ill effects has been observed. Futhermore there are some developing studies that positively corelate keto diet and a host of risk reductions in diseases like: alzheimer, epilepsy, cancer. Also it cures type2 diabetes. Youre welcome 🙂
Please dont trust a stranger on the internet, do your own research. But fortunately for you, I dont lie.
The more I look into and do keto, the more confusing and overwhelming it gets. I cant eat very much meat, or fat, or carbs (of course). It apparently makes me fat because I eat around 200-250 grams of protein and maybe a bit more than that in fat at around 155 lbs of bodyweight. I do know that ketosis gives me lots of energy, makes weight loss on the warrior diet or OMAD really quick and easy (lost my Christmas weight just like that), and unfortunately messes with my mind and makes me unsure if Im getting fat or not, if I AM fat in terms of BF% or not, etc. It can mess with my mind trying to keto bulk. Then again, as a formerly fat guy, I dare not go back to carbs. They make me tired, unfocused, lazy, mean, and fat. I get called skinny as a rake and I dont weigh myself because that can mess with my mind, but not weighing myself makes my anorexia I required during my big weight loss kick in and it just sucks. I refuse to believe that the only diet that wont make me gain a bunch of body fat on a maintenance or bulk diet is keto, but even keto feels uncertain. I envy your results. I work out regularly, primarily resistance training, and its been even more during this recent move. I know how to do it properly and do it for long enough with enough reps and sets, and high enough weight too.
Shut up it’s just glycogen
Thomas!! I got confused when I watched both this video and the intermittent fasting video for muscle building. Seems like there are some conflicting information 🙁
Haaaalp!
And thanks for doing all the research for us and explaining so well while still keeping the studies available for us to check (•̀ᴗ•́)و
Marcel Batista Follow this one.