1~ Stimulus comes first. 2~ Protein at all costs go for whole foods over powder. 3~ Carbs during workout periodic once or twice per week. 4~ Don’t skip cardio. (also good for building muscle) 5~ Eat more and move more. (Keeps metabolism high) 6~ Training varying all the principles. Intensity, duration, frequency, volume. Progressive overload in each of these categories. 7~ Train to 80% 90% you don’t need to train to max or failure. This avoids burnout. 8~ Blood Flow Restriction Training. Supplemental for recovery not every workout. 9~ Weekly Calorie Count. Not restricted to per day. 10~ 2g of Creatine 11~ Sleep. Optimize for sleep. 🤯
@queenladycd
Жыл бұрын
Cliff notes. Thanks 😊
@jhamlin726
Жыл бұрын
#9 is neurotic
@ViktorEBoss
Жыл бұрын
Thank you for your service 🫡😅
@justnotme6886
Жыл бұрын
thank you
@truehealthkei
Жыл бұрын
The helper 👍
@RealziesCuts
Жыл бұрын
The most important rule for building muscle: Avoid alcohol 💫 294 days no alcohol 🏆🦅🥇
@SSx90
Жыл бұрын
💪🏽 I'm getting started with 18 days of no alcohol after 8 years of alcohol consumption
@trollmcclure1884
Жыл бұрын
It reminds me to open my beer. Alcohol is energy like sugar. The negatives come with the dose. I think it's beneficial. Hops may block testosterone but keeps the prostate from swelling. Red wine is better for men but come on, it's summer time. Nothing feeds the thirst like beer - the mana from heaven invented by monks.
@Kalster1
Жыл бұрын
Why is it anyone who quits drinking knows the exact days since they last drank? Is it because sobriety feels like being in hell?
@trollmcclure1884
Жыл бұрын
@@Kalster1 yeah. It's not over untill you can have a beer here and there without the urge to get wasted
@curtisgrudzielanek6513
Жыл бұрын
@@Kalster1I don't. But it's been about 3 years or so. I'm not counting because I made a lifelong decision. Not a temporary decision.
@shelilachel4162
Жыл бұрын
Thomas, glad you mentioned the two grams of creatine. I am a very active female but did not like the water retention a got from 5 grams of creatine. I have been doing 1 to 2 grams and enjoying the benefits of the creatine with less water retention.
@Vlabar
10 ай бұрын
I'm 50 and I'm glad to hear you say to train to 80%-85% failure. I find it works best for me but I was feeling guilty.
@downtorideent6790
9 ай бұрын
Wish I had this guy as a health teacher when I was in school, first part of getting healthy is knowledge. I tried to get in good shape in highschool I trained every day but didn't realize how bad the foods I was eating were. 29 years old now and giving it another shot but this time I got knowledge on my side. Thanks man 👍
@chelelee6321
6 ай бұрын
You're still young enough to change your life. I wish you success in your journey to better health.
@celticsfaninthedesert4778
Жыл бұрын
I’m currently losing weight while building muscle. Down 80lbs so far and have upped my strength like crazy
@justinteanpearl5375
Жыл бұрын
i gain muscle by eating more protien just sharing my thoughts.
@ham2956
Жыл бұрын
I’ve been recomping my body for the last 13 months. You 💯 can build muscle in a deficit. It’s slower I’m sure. I’ve gone from 248 to 193 in the last 13 months. But there’s no question I’ve put on much more than ‘newbie’ gains.
@florianeisele9945
4 ай бұрын
Try this when you are already at 180. Both is only possible when you have a high bf %.
@MythicStealth
Жыл бұрын
Been doing PSMF Protein Sparing Modified Fast lately. Meat, eggs, fish, very low carb while losing last 10lbs. I workout fasted and have been seeing a lot of positive improvements with these macros.
@RLeeErmy
Жыл бұрын
Much more of a peek into your personal regimen than usual. Thanks for that! Another great video T.D.L!
@fatlizardwr4313
6 ай бұрын
I’m 55 and I had bodyfat percentage 21.5 and muscle mass percentage 35.5 when I started 16:8 IF, cut off most sugars, and started weight training 6 days a week with 3-split program a bit over a year ago. No other exercises. And no other restrictions in diet. My goal was to lose fat and gain muscle so that my body composition would be more ideal. I am 188 cm tall and weighted 92 kg at the start. 9 months later I weighted 86 kg, my bodyfat percentage was 14.4 and muscle mass percentage 39.3. I had never looked as good and muscular nor seen even a glimpse of my six pack. So I lost 6 kgs overall weight and at the same time gained at least 3 kgs of muscle based on my body composition metrics. Also my visceral fat went down 30 % during that time. I’m pretty sure that I was on caloric deficit most of the time as 8 hour eating window is not too long… So it is definitely possible to gain muscle while losing fat, thanks to intermittent fasting and good muscle stimulus from weight training.
@JuanCarlos-ws5wp
16 күн бұрын
Great achievement! May I ask you how did you measured the bodyfat and muscle mass percentages? Thanks
@snakeeaterapc142
Жыл бұрын
I can attest to the blue light Thomas is talking about. I was blown up in Afghanistan in 2005 and sustained a very bad TBI. In 2015 I went to the Brain Treatment Center in San Diego to get what they call MeRT and they are huge advocates of blue light therapy and your circadian rhythm. I was there for a month and I left there feeling the best I have before the IED. Of course it was a combination of the MeRT, blue light therapy, getting natural blue light (between 0700-1100) and my sleep improved so much which starts to make everything else work and function better. Sleep will fix a lot of issues you have and Thomas is right about the muscle growth.
@trollmcclure1884
Жыл бұрын
I was avoiding blue light wearing yellow glasses for maybe 8 months. It started with the night mode on computer screen and then I thought that if it's so energetic and kinda burn the retina, I'll avoid it during the day too. Well, it may also be because of welding but now I see a halo around the moon. It means refraction. It means cataract. I wear no glasses for two weeks and it already seems a bit better.
@dabeav1317
Жыл бұрын
Thank you for your service
@gregorysorce1898
Жыл бұрын
Army C 1/327 - 101st. I get you. Things get "better" with time.
@haroldbrian310
Жыл бұрын
Thank you for your service sir, stay safe and God bless you and your family 🙏🇵🇭🙏
@StevenSeiller
Жыл бұрын
💜 I appreciate your service to country, but also to yourself in recovery. 🙏
@Victoria-ne4jz
Жыл бұрын
The smartest thing that should be on everyone's mind currently should be to invest in different streams of income that doesn't depend on the govt. Especially with the current economic crisis around the world. This is still a good time to invest in Gold, Silver and digital currencies (BTC,ETH.)
@gagneuxrobinson6830
Жыл бұрын
Same here, I earn $13,000 a week.God bless Virginia Tanner Harriett, she has been a blessing to my family.
@w-7093
Жыл бұрын
@michaeldavid7749 I also needed her info too I’ll write her thanks.
@Johnson-uf6km
Жыл бұрын
You'll have to write her on
@Johnson-uf6km
Жыл бұрын
599
@Johnson-uf6km
Жыл бұрын
8806
@sheryllemm3941
Жыл бұрын
All of these guys that push protein. They forget about the people with CKD and have to limit the amount of protein they can have per day.
@arthurmabeejr8752
Жыл бұрын
This is something I have used since I was 16 years old, now I'm 61 years old. It's amazing how research finally is coming full circle, I have been able to maintain my 28" inch waist since I was 16 years old, and added muscle weight over the duration. I used to be 130 pounds soak and wet, now I'm 200 pounds at 6' foot even. I don't have the most massive body, but hey! I'm very happy with 11% bodyfat, never had a desire to be 8% or leaner, even though I've been there numerous times, felt like poop, sleep declined, headaches ect., I feel great at 11% bodyfat, sleep 8 to 9 hours every night. Great information Dr Delauer, this is science proven for years: The Mitochondria depends on all aspects of these 11 rules, not just for muscle building, but also for a healthy metabolism. ❤💯🙏👍💪👊
@serebbi
Жыл бұрын
What time are you going to bed and when are you waking up?
@jc4evur661
Жыл бұрын
Studly!
@arthurmabeejr8752
Жыл бұрын
@@serebbi I usually go to bed around 11-11:30pm, wake up around 9:30am
@carlpacquing2575
Жыл бұрын
I liked your take on failure training. I've always loved training to failure, out of personal enjoyment, but also obsessiveness and perfectionism. Lately I've dealt with knee and hip injuries, so managing failure training, and being smart about it will be key for me as I approach my 30s.
@jc4evur661
Жыл бұрын
Form, and maintaining proper form, especially towards the end of the rep, is vitally important. Otherwise...injuries
@bairfreedom
Жыл бұрын
@@jc4evur661 If I feel I am losing form due to fatigue I stop. I already have a messed up enough back. Lol
@blondelp8451
Жыл бұрын
I like the rhythm of your video: Clean, pure and no bs. Only good advice one by one.
@johntravis7304
Жыл бұрын
The jury is not out on muscle gain during fat loss. 3 month period, lost 30 pounds. Went from straining to tire flip 250pound tire to doing 10 reps of it in less than a minute. Caloric surplus is garbage myth. So is carb requirement. Did this while on carnivore. Eat meat. More of it. All of it. Keep lifting. And sleep AND nap. PS: if you eat enough red meat over time you will literally saturate your muscles with creatine naturally, without having to supplement. It's not a coincidence. Just do it.
@thegreat9481
Жыл бұрын
Why dont YOU make a channel?
@johntravis7304
Жыл бұрын
@@thegreat9481 I don't have time/willpower. Still got 100+ pounds to lose and career change to do. Just watch these while eating real quick.
@doughughes257
Жыл бұрын
One of your best video in my opinion. It pulled together all the things I’ve been learning. Thank you so much!
@filipcza
11 ай бұрын
All I heard was: "Shock the muscle!"
@steveellefsen5662
Жыл бұрын
100% with you with taking >5g of creatine. I found anything more than 4, I’m like a water balloon
@jimboalogo
Жыл бұрын
Layne Norton is bro science. I don't believe anything he says. I don't watch him anymore. I still think Thomas provides good info, but I think he's wrong on things like plant protein. Amino acids are amino acids. They don't magically mean more if they come from a steak. It matters not what form they come in. I eat meat, I take whey supplements. But say a plant protein shake with all the amino acids is every bit as good as a whey protein. Anything else is bro science.
@dpajc056
Жыл бұрын
Bro the food is so expensive we can’t even afford Costco meat let alone some bougie subscription meat box 😂 this ain’t Hollywood
@meyasinm
Жыл бұрын
I was literally telling my friend that I lost 50 pounds and now i need to focus more on building muscle while loosing the rest of the fat while this video pops out😅
@METAL__MECHANIC
Жыл бұрын
Skynet is always listening 😅
@meyasinm
Жыл бұрын
@@METAL__MECHANIC You mean Thomas is also part of the matrix?!?!! 😧😝
@emach07
Жыл бұрын
Thank you so much for all of this personal info and knowledge that you took the time out to share. There's gold in these here hills. Invaluable! So many things here I have learned the hard way, experienced, and relate to so much. Sooo encouraging. Thanks!
@michaellemaire7827
Жыл бұрын
Would love to hear rules for dropping max BODY WEIGHT while continuing to build muscle and lose fat
@thebalrog2277
Жыл бұрын
Eat less, move more, eat more protein, left weights
@lewynld
Жыл бұрын
Learn to wrestle and eat like a wrestler. You will reach your genetic potential after a a year or two of training.,
@adammiller9179
Жыл бұрын
Do you need to weigh in for something? Otherwise, why would you care what your weight is as long as you are losing fat and building muscle?
@peacefulruler1
Жыл бұрын
@@lewynldhow does a wrestler eat?
@lewynld
Жыл бұрын
@@peacefulruler1 Pretty much keto if you are weight cutting but it also has to be paired with training.
@gregthomas6637
Жыл бұрын
In a calorie deficit why cycling help to muscle retention even running not ? (with the same tempo, same heart rate) Like running "use" the muscle wasier as any other type of cardio. Can someone explain it please ?
@bort_hill
11 ай бұрын
Im over here taking 10g of creatine a day 😅😅😅
@Brad2117
3 ай бұрын
Does it make you retain water?
@yeah4me1
Жыл бұрын
Okay, I see your muscles
@steviegee8413
Жыл бұрын
Totally agree on training to 80-85% failure. As a 49 year old, it's what I do and it gives me energy left over to move on to the next set and the next set and, so far, avoids injury. And despite training for just over a year, I'm seeing muscles I never knew I had. I'm not mega or anything, but definitely seeing vast improvement despite only hitting the gym 3 times a week.
@judasblewit
Жыл бұрын
So you go to almost failure but keep a bit in the tank for other workouts?
@randya322
Жыл бұрын
Nice opening reference to Full Metal Jacket 😉
@ThomasDeLauerOfficial
Жыл бұрын
I’m so glad somebody gets it 😂
@kristfur
Жыл бұрын
What are some good Occlusion Bands for BFR training? There's a lot, lots of tacky branding, bright colors. Not what I'm looking for.
@750ml
Жыл бұрын
Thomas, you didn’t include the BFR video links in the description like you said… (However, I assume they’re easy enough to find with “BFR” on your channel uploads.) I’ll look into the 3 specific products you recommended, thanks! On a separate note, do you have an opinion on the red light therapy products (blankets, lamps, etc)? I want to include a sauna into my regular life, but can’t install one at home right now and it seems foolish to pay for a gym membership just for a sauna (I have a garage power cage setup at home). Any thoughts are very welcome!
@timflint25
Жыл бұрын
Serious question about light! We know that standing in a sunny window isn't effective - the glass blocks the benefits of sunlight. Unfortunately I worry that wearing glasses or contacts has the same effect. So many benefits from sunlight are absorbed by the eye, and having a glass/plastic lense in the way inhibits that absorption. I try to spend time outside without glasses, but it's not always practical 😅 (mowing the lawn or hiking blind isn't a great idea). I haven't found anything to back this up but I assume glasses/contacts have the same drawback as a window (common sense right?). Can anyone confirm or deny?!
@victoriapecci3509
Жыл бұрын
Most contacts and regular prescription glasses are not UV protective, so you should be fine! Just listened to an Andrew huberman podcast that mentioned this
@timflint25
Жыл бұрын
@@victoriapecci3509 thank you! What is the episode number?
@victoriapecci3509
Жыл бұрын
@@timflint25 not sure but it was his second most recent one with Dr Jeffrey Goldberg
@Julia29853
Жыл бұрын
Thank you, was wondering if replacement lenses after cataracts caused the same issue.
@eddiewheeler449
Жыл бұрын
Thanks Thomas. 190 down from 300. Looking lean and mean.
@shahidarobertson7842
Жыл бұрын
Too much - too fast🤦🏾♀️. I’m just starting my weight loss journey…again…and I feel like I’ll never get it right. There’s so many rules; no carbs, carbs, cardio, no cardio, it’s nutrition, no it’s workout. Just venting but this makes me feel helpless😢
@Alphalete7
Жыл бұрын
Alright you are over thinking. Paralysis by Analysis will get you nowhere. Keep it simple. Weights, Cardio, Nutrition & Recovery. Do your best and you don't have to be perfect right away. Try to enjoy the journey. You got this 👍
@july9566
Жыл бұрын
Don’t worry it takes months to get it right . If anything you might eat too little . Count your calories !
@shahidarobertson7842
Жыл бұрын
@@Alphalete7 thank you so much for the encouragement! This is my third week in the gym at 6 days/week. Trying to get as much protein in as possible with “good” carbs (sw. potatoes, brown rice and quinoa). Oddly, I’m actually enjoying going to the gym and keeping myself accountable😊
@shahidarobertson7842
Жыл бұрын
@@july9566 Good to note, thank you! I have to constantly remind myself to eat during the day or my body will remind me when it’s time to go to the gym at night that I didn’t eat enough…I feel so deprecated afterwards if I didn’t eat enough😔
@Alphalete7
Жыл бұрын
@@shahidarobertson7842 You are already at 3 weeks congratulations 👏 you will get used to going to the gym consistently that not going will feel way worse. Enjoy your new life that you have chosen to live and find like minded individuals to pursue goals together!
@jeffScotty
Жыл бұрын
I love this new way you are sharing these bullet point presentations.. Finally😂
@Siegbert85
Жыл бұрын
Was that a Full Metal Jacket reference at the beginning?
@Roberta_Esposito
7 ай бұрын
this is my rifle…
@gmo709
Жыл бұрын
High intensity (sprinting and weight training) over volume (wears u down) and endurance imo, but do it safely and warm up properly. Initiate or stimulate muscle response then rest, rebuild, grow. Give system time to recover as well. Kick in that stimulation. No momentum and slow reps done properly. No swinging. Momentum is an external force. You may get help from your spotter for negative reps. Or if you like spending hours in gym, do your set after set and take a lot of time to not get a lot more out of it. It is up to you. There is something to be said for changing things up, but the change is ...adding more weight. Need proper rest. REST is key... workout and rest are 50/50 with weights. You want to be at your best for the workout and do the hard set as well as you can. warm up with a set , maybe 2, then kill the hard set. Stimulate, then next exercise.
@Never-Too-Old
Жыл бұрын
How does eating carbs during a workout help? doesn't it take 2 - 4 hours for the body to process food you just ate? my best guess is that the sensors in the mouth tell the brain food is coming and the brain tells the liver to release is glycogen store and that glycogen is where the energy boost comes from?
@igorkhomenko9680
11 ай бұрын
Out of the dozens and dozens of your vids I watched - this is one is by far the best. Super motivational. Thanks a lot!
@TimberWulfIsHere
Жыл бұрын
Nahhhhh, 5 grams should be the average intake for creatine, sometimes more if you are a bigger guy. Any less and you get less benefits l.
@RedMau5_97
Жыл бұрын
5:35 jesus, seeing those quads activating in slowmo is so satisfying to me
@aronulin1158
Жыл бұрын
Whats your take on fasting ? I've been doing one meal a day for a couple years , thanks for taking the time to give some good info
@karnnjadhav3011
7 ай бұрын
Hello sir. I have been watching a couple of videos that you've developed, and there is a doubt that comes to my mind. I always have this annoying though tin my mind that if I don't train to max effort, the muscles don't break, and thus don't grow. You've talked about training to merely 80% intensity. So, does it mean that my muscles do break down at this percentage, and would result in optimal muscle growth?
@helenlong6221
6 ай бұрын
I want to know if Josh is single!!😂 I’m in the same age group - fat is a little differently distributed, but I found this helpful - never really thought about the cortisol effect of delaying the morning meal, but I might play around with that. As a trainer, I love your answer- no bullshit about spot reduction, but great perspective on how much difference a single percentage point makes when you are already lean. Saving this to share - thanks!
@DecksinCzech
5 ай бұрын
I agreed with most of this, but I think the statement that if you’re not stimulating the muscle via training, “protein doesn’t matter,” is not quite correct and could mislead viewers. I’d hate for someone to conclude from this either during an injury when they can’t train or in a season where stimulus isn’t readily available to them, “oh well, protein doesn’t matter.” The reality is, if for whatever reason you’re not training, protein becomes even MORE important for maintaining muscle during fat loss. Studies have demonstrated pretty conclusively that even apart from lifting, weight loss protocols in which people ate high protein substantially protected their muscle mass over against those who ate low protein. So if you’re trying to lose weight, you should hit protein goals no matter what.
@goon5544
Жыл бұрын
My main goal is to get to 173 in the morning and maintain below 180 no matter what. I went from 205 and now around 176. I am toning a lot, but definitely a lot of omad days where its nothing but chicken/salmon/beef/tuna, veggies and one fruit.
@thejvp20102
Жыл бұрын
Nice man I’m in the same boat. 210 last august and now I’m 175 but I was 167 a couple weeks back but that’s because I became skinny fat and started toning so I needed to bulk a little
@jgjohnny7964
7 ай бұрын
I'm a small lean guy (148 lbs, 5f10) and eating the amount I should (on calc apps) for gains is the hardest thing for me by far. I eat 4 meals and still barely/don't hit the nutrients/ protein I should for gains. I'm always full any tips ?
@rescignor
Ай бұрын
I really love your content and I am implementing what is new that I have learned. I have seen many of your guests and they also add to my tool chest. How ever , I have to say, both you and your guests have completely missed the ball on the very first step (Written Goals) followed by corresponding Affirmation statement. I Promise if done correctly and then you follow your 11 rules you will have success.
@robbrooks3809
Жыл бұрын
Thomas this is by far the best video you have put out in a while/ very informative thank you
@fistikcisahap7268
Жыл бұрын
scarce protein in the environment, injuries all over, immune response to every shit I ate, thyroid problems... I guess not the best candidate for building muscle.. I should browse somewhere else... if weights is the only way to build muscle.. I am doomed.
@RocketGruntDave
9 ай бұрын
Can your body repair wounds while on a caloric deficit? Of course. I don’t know why everyone postulates whether or not the body can repair the microtears in muscle cause by working out. Those micro tears are repaired on a deficit and in doing so, the body is growing the muscle. Correct me if I’m wrong.
@sherrilowe9316
21 күн бұрын
My husband used to train at Westside barbell and talked with Louie Simmons regularly and he said openly that 80% of strength comes from nutrition and only 20% came from the workouts.
@mosulmedic7048
Жыл бұрын
When you mentioned the portion about sunlight helping you sleep my brain exploded. I always wondered why I slept so good on field ops opposed to weeknights in the barracks. I don't even need to look into data, I can anecdotally confirm this 🤣
@lonestarpatriot876
8 ай бұрын
Being 50, I have definitely learned to not train to failure. In my younger years, I would have scoffed at the notion. The funny thing is, I get better results than what I did in my younger years. With age, you learn to train smart, not hard. Hard generally equals overtraining.
@marky5493
Жыл бұрын
Agh, you left out the best one PEDS, let's be honest man. It's like having an affair eventually it comes out..... Ask the liverking lol
@arcbc30
9 ай бұрын
I love these videos- but man this stuff is so complicated - I need a phd and 20 hours of planning a week to apply all this- wish I could just eat healthy and workout…. Those where the good old days.
@ScottRachelson777
10 ай бұрын
Can you do cardio 5 days per week and resistance training without losing muscle mass? I can't seem to lean up without losing muscle mass. I gain muscle mass easily but not without gaining several lbs of body fat.
@ThaStonedGardner
Ай бұрын
My gym has a dry sauna next to their pool. I don't know much about saunas, but have done a little reading on dry vs wet. I have nkt been able to find an asnwer to my one question. Maybe someone here has some insight. Can I go into the dry sauna when my swim trunks and myself are wet? Can i go into tne dry sauna as soon as I'm done swimming laps? Or do i need to dry off first? Do my swim trunks need to be completely dry?
@dangilsdorf1488
4 ай бұрын
EXPLAIN fiber before bed vs protein before bed. BOTH are suggested as what you are supposed to do....???
@innerwestie1446
Жыл бұрын
I find a bullet proof coffee before a morning workout gives me way more energy than carbs. I am not keto but I fast on bpc twice a week when I do my heaviest lifting.
@margomoore4527
6 ай бұрын
Creatine can mess with your kidneys, which is why anyone with kidney problens may show elevated creatinine. Adding a creatine supplement I would never try, because I have some kidney issues already.
@RoidfreeSenior
Жыл бұрын
Interesting how you vary the ideas of volume, intensity & frequency all the time... not a HIT fan, I take it?
@321tennisplayer
Жыл бұрын
Good stuff. An idea for a future vid would be your training cycles. What is your split? Do you do Meso cycles? When do you do a deload cycles. For each phase of the Meso do you have different macos? Keep up the good work. Would also be interested in your exercise selections for each muscle group. I would be interested if you offered a hypertrophy plan that could be purchased.
@MensIntelligenceAgency
4 ай бұрын
1st point literally was so dumb. The stimulus doesn’t matter either without nutrition. If you stimulate the muscle and eat garbage. You ain’t getting muscle.
@stephen-wahl
9 ай бұрын
Pretty sure you missed the elephant in the room: what do you juice with? The steroids you inject yourself with... you always fail to mention that little bit of crucial information.
@NaturesNutriCare
Жыл бұрын
Engaging from start to finish! Your video is a valuable resource. Our channels cater to similar content interests
@greggost6493
11 ай бұрын
Please add something about vitamin D..skin in sunshine..for spiking the T production process..
@jhkleinberg2
Жыл бұрын
Creatine gives me kidney stones. Currently fighting a kidney infection due to this.
@helios4425
Жыл бұрын
Do you have pre-existing kidney problems? How was your water intake during creatine ?
@jhkleinberg2
Жыл бұрын
@@helios4425 No know kidney issues. It has happened to me on two different occasions years apart. Water intake on average about a gallon a day.
@k.t.1594
Жыл бұрын
Extremely amazing and valuable video!
@dougmusgrove8970
7 ай бұрын
Should I do 1g of protein per lean weight or full weight cus I'm 300 but thays alot of protein everyday lol
@beautybellsvanity
2 ай бұрын
So when should we use the sauna for optimal sleep? And do you workout while fasting? Insomniac looking to get in better shape lol
@arh7897
8 ай бұрын
My jobs draining cross between heavy lifting and cardio and I can't eat at work or I feel drained and lose energy for some reason so I'm fasted till I get home
@stevent4955
Жыл бұрын
Thanx Thomas ! I will take your advice
@gevorkhacopi9802
Жыл бұрын
True iam in deficit loosing fat and adding muscle with eating 300g of protein in a day in 2700 calorie intake iam working out every day for 2-3 hours
@mikafoxx2717
Жыл бұрын
That's way too much working out unless it's mostly aerobic like brisk walking. Weight training or sprinting type things should only be like an hour 3x a week. You're going to give yourself chronically high cortisol and central nervous system fatigue if not careful. 300g of protein may be a bit excessive and also raising cortisol.
@michaelatkinson4945
9 ай бұрын
What happens to the protein that you eat but your body doesn't use. Does it get stored as fat? What if your trying to lose weight and your overdosing on protein?
@UfukSahinDenmark
Жыл бұрын
Thank you so much. I couldn’t agree more.. 👏🏼
@carminecaiazzo6770
Жыл бұрын
does not 1 can of sardines give you enough bio available creatine...4-5gm per can.
@john-pp7ws
3 ай бұрын
key thing he sauid " what works for me " we are all different , you can lay down a foundation for yourslef then you tinker with it, til it works for you
@mjsmcd
Жыл бұрын
Heard some say excess protein turns to fat so be moderate Is that true?
@homelessmillionaire1
Жыл бұрын
Excess protein is used as a source of energy.
@TheTykus
Жыл бұрын
How much whey is a decent and how much is to much? Right now I’m only doing 1 scoop a day very rare 2. I struggle to get 150 grams of protein even though I’m low carbing. My appetite is rarely high enough to get to 200. 6’2’’ I weigh 190ish. Trying to build. -thanks in advance
@GeorgiaBoy1961
8 ай бұрын
Hi Thomas, thanks for another well-done and researched video. Do you take requests? If so, here's one: Now that you have unlocked so much for being lean and fit in the prime of life, how about something for the older set? Specifically, things like how a fifty or sixty year-old can use your principles properly and safely? As someone who has enjoyed resistance training and other forms of exercise my whole life, I don't want to given them up now that I am past fifty... but clearly the rules (or at least not all of them) are the same as they used to be. I can't lift as much as I once did, I am not making as much HgH and other hormones, and so on. Suggestions, thoughts??
@jefferyjimson8574
Жыл бұрын
My lifestyle habits • Only drink and cook with distilled water (removes 99.9% of contaminants from water leaving just H2O) (Two Megahome 316 deluxe distillers (£180 each) - 4 litres each = 8 litres in 5 hours (every day/ every other day at 550 watts each = around £50 per month electric cost)) - municipal water is treated with chlorine, fluoride and synthetic vitamins, also unless the water is distilled it can’t remove toxins such as heavy metals, medications (such as agricultural run-off; antibiotics, hormones, vaccines etc.) and medications urinated by other people), microplastics, bacteria, viruses, salts, atrazine (study showed male frogs exposed to atrazine grew ovaries and could bear offspring) etc. (it is estimated there could be more than 50000 different chemicals in municipal water). Plastic from bottled water can leach into the water and is also non-distilled except nestle smart water but is in plastic and has agents added which are mentioned next • Chlorine (chloride) (swimming pools, municipal water, bottled water), fluoride (toothpaste, municipal water, bottled water), salt (diet, ocean, municipal water, bottled water), synthetic calcium (calcium carbonate (chalk)) (synthetic vitamins, toothpaste, white flour, municipal water, bottled water) are calcifying agents which means they accumulate deposits in the pineal gland which is located in the center of the brain and is responsible for producing and secreting melatonin (energy levels and sleep) and I would also say mental lucidity and so I avoid these sources to avoid these agents www.google.com/search?sxsrf=AB5stBiA0Wr2Hf2PaIFPFUPnSs10kwJ8Gg:1688720849484&q=calcified+pineal+gland&tbm=isch&sa=X&ved=2ahUKEwj7xu6yn_z_AhUvUkEAHdIdCdMQ0pQJegQICRAB&biw=1454&bih=610&dpr=0.94#imgrc=Rcox7ea_899gRM Don’t put anything on skin that you wouldn’t consume because skin just absorbs it into system - • Don’t use any chemicals • Wash with distilled water (small bowl and flannels), wash hair by leaning forward into a big glass mixing bowl and scratching/ massaging head, I brush teeth with oral-b pro 3 electric toothbrush without toothpaste and humble co plant-based floss picks, wash hands with distilled water • Use IKEA natural rubber gloves (£1 each) when working with municipal water, if get any on skin I rub it off on my clothes • Wash clothes the old fashion way - repeatedly squeeze it in a bowl with distilled water or collected rainwater which is distilled water (evaporates to gas state leaving contents on the ground then falls as pure water), to remove stains I use a scrubbing brush. Every while wash clothes in washing machine with Nellie’s laundry soda and Dettol laundry cleanser, rinse cycle, then wash in distilled water. Don’t wash bed linin and just turn inside out after one month then replace with new ones every 2 - 3 months. I use a £3 cotton sheet to go over the top of my sheet and lay on that so it preserves the under sheet and the £3 one can be replaced more frequently cheaply. Duvets washed at laundrettes • Only use pure cotton clothing (or pure wool) and pure cotton bed-linen because plastic (polyester, nylon, polyamide etc.) off-gasses (chemicals released as gas) which enter the body (I use; M&S 10.5 tog duck feather double duvet with cotton outer, M&S firm duck feather pillows with cotton outer, in summer soak and sleep 2.5 tog pure cotton double duvet, amazon NIYS cotton sheet king £14 (I use mattress suspenders to hold it on), amazon linens world cotton duvet cover double with two pillow cases £20) (take linen if go to a hotel) Reducing stress and blood pressure • Mindfulness moments of stopping for periods of deeper breathing and checking in with heart beat and blood flow • Slowing down thought - maybe try thinking or talking like Severus Snape from Harry Potter or agent Smith from the matrix: clear, calm and calculated Fasting every so often • Eat last meal early then don’t eat again until same time next day • Fasting makes the body go into autophagy where cells that are dysfunctional undergo ‘pruning’ and processes that are unnecessary are put on hold because the body prioritizes survival • (Consult with doctor if necessary and increase calorie intake so to not lose weight) Exercise • Jogging, light-weight and bodyweight exercises • Helps with feeling tired to promote sleep and feel-good chemicals to improve mental health Diet • Try to eat only organic whole foods (free from pesticides and in case of animal products antibiotics and hormones) • Don’t eat fish because of heavy metals, microplastics and fluoride content • Don’t eat added sugar or sugary foods or added salt or salty foods • Use distilled water and wipe cooking-ware, plates and bowls with a tea towel before using and wipe cutlery with a tea towel to get soap film off before using which can damage gut lining and kill microbiome • Use glass cup/ mug, use BPA free plastic for water bottles and food containers (sistema) and use PTFE/ teflon and PFOA free cooking-ware (procook professional ceramic) • I have noticed in the past some foods can have an associated effect (such as heavy metals or calcifying agent), because of this to try new foods I take a small bite and wait an hour and don’t eat at restaurants Blue light • Minimize/ eliminate blue light exposure which is strong enough to damage the eyes and suppress melatonin production which prevents sleep (bright tells circadian rhythm its sunrise/ daytime and time to produce energy) • Use a low lumen projector (ViewSonic M1 mini (120 lumens)) with settings on low brightness and orange tint • Put night light mode on laptop • Wear orange tinted blue light blocking glasses (UVEX skyper with a pair of no cry over the top) • Put night light mode on phone and use anti-blue light tempered glass screen cover Sleep • No blue light sources one hour before bed • Don’t sleep with phone by bed/ put it furthest away or turn it off or on flight mode • Turn off electricals that don’t need to be on and don’t sleep with head on side of the bed next to a wall because electrics are interpreted by the brain the same way that light is and so it’s like trying to sleep with a light on • Sleep with a fan (EasyAcc mini)
@justinsarchive4111
Жыл бұрын
I've been a personal trainer for 14 years. Anybody that says exercise is first is just dead wrong. Nutrition is #1 then exercise (stimulation). If you don't believe me eat all your calories in junk food and work out that day. Then keep doing that every day for a month. Then do the opposite for a month and eat your calories in high nutrient dense foods and tell me which month you had better workouts. More strength, energy, and endurance when the body has the right fuel in the first place. Ie the stimulation is greater and longer with the right fuel. Better workouts = better results and it ain't happening eating garbage
@betweenyellowan_dred
Жыл бұрын
Interesting my 59 yr 210 body can handle digestion of more than say 8 ounces. Because many times now I overshoot and consume say 12 ounces protein and I was thinking the excess would turn to fat stores but you and shawn Baker say no. Others say yes. This is not just for the initial period? This extends into pretty much the duration?
@margaretwhitmer2715
6 ай бұрын
I'm 70 and I'm discouraged. I've lost all of the weight. Don't need to lose any more. But I'm just not gaining the muscle. Should I increase my calories? Which ones? Why am I not succeeding?
@limbotoobobo
Жыл бұрын
Not saying any of this is wrong, but the most important details are missing and this is creating an unrealistic goal for your viewers. 1. Be young 2. Be male 3. Be new to training Or Steroids. Even if all of this applies to you and you do everything mentioned in the video, you can still expect to gain fat while building muscle. The trick is to minimize the amount of fat gained and to cut when you gained enough mass. This is a really hard balance to achieve and videos like this do not bring you very far.
@TruthTeller20242
7 ай бұрын
Free ground beef for life huh then you go right into saying its only for 1 year i feel like this video is 1 big advertisement
@gypsyboysla
Жыл бұрын
Excellent video I just learned a lot. Thank you.
@WarriorStatue
Жыл бұрын
Forgot the most important: exogenous testosterone
@Madmun357
Жыл бұрын
THESE ARE MY RULES, THERE ARE MANY LIKE THEM BUT THESE RULES ARE MINE! Ooohhraah!
@jamesrobinson2175
Жыл бұрын
I'd love to meet you Thomas!!! You'd be a great pal for me to do and share things with man to man!!! You're a man to man inspiration on me too!!!
@1028802828
Жыл бұрын
Is your T.R.T. regiment the 12th rule? Asking for a friend.
@greganderson2239
Жыл бұрын
So you the key is to stimulate and shock the muscles in your body by how you train? progressive overload, frequency, volume, high intensity etc? Do these different methods stimulate and shock the muscle so it grows better? Thank you Thomas for this video. I always seem to tone out but don’t really gain bigger muscles so I’m wondering what I should do, I’ve tried doing more weight and less reps but don’t see any improvement.
@R.ShaneWalker
Жыл бұрын
I just want to know what drugs this guy is taking and what Bare is taking. They are not natural.
@dantesinfernape
Жыл бұрын
Wish he would cite his sources for each tip. Some things sound a little bro sciencey
@dimoire
Жыл бұрын
Replying to the video title: be a newbie, eat enough protein and train smart to have a temporary (!) effect of building muscle while simultaneously losing fat
@S3thousand
Жыл бұрын
Yep yep yep yep yep! Im a 30 year study into myself 😂 Trial error and trusting the process while being committed and strict over decades have brought predictable consistent results.
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