Tomas LOST 40 POUNDS OF FAT in about 6 months following my customized ketogenic meal plan. However it was a bit rocky at the beginning. He started an intense 6-day/week hypertrophy workout program at around the same time.
So his nutrition was designed to promote catabolism (tissue loss) while his training program was designed to promote anabolism (tissue growth). After a few week of experiencing 'beginner's gains' where he both lost fat AND gained muscle, his body eventually settled into a net anabolic hormone profile. He gained muscle but wasn't losing fat, which was his primary goal.
We adjusted his workouts so that he worked out less often but retained the same intensity while focusing more on sleep and nutrition.
So this begs the question: can you gain muscle on a ketogenic diet?
YES but you keed a strategy.
Growth hormone (GH) stimulates the production of IGF-1 (insulin-like growth factor-1) from the liver in the presence of insulin. IGF-1 is responsible for anabolic reactions. When insulin levels are low, like they are in a keto diet, GH will NOT cause an increase in IGF-1. So the ketogenic diet is not ideal to build muscle.
Here's the strategy: practice classic keto for at least 3 months until you're relatively fat-adapted. Then start practicing cyclical keto by carbing up on weekends. Your insulin response plus your replenished glycogen stores will cause muscle growth and during the week, you'll still be burning fat.
So if Tomas gained muscle while on a classic keto diet, what caused the insulin rise required for anabolism?
That's a story for another post..... #keto#ketogenic#bulletproofcoffee#buttercoffee#bodytransformation#fatloss#weightloss#nutrition#diet#primal#functionalhealth#functionalnutrition#ancestralhealth#hflc#lowcarb#highfatlowcarb#hflc
Waiting for food to arrive means passing time with a toilet selfie🤳
Such a great win for @uomnetball 1s yesterday in our first cup game🏆 followed by a well deserved dinner out🍴
Also got in an great pull session today with a few clips filmed that I’ll put up within the next few days! Loving feeling stronger in my upper body each session 💪
In these short 3 weeks I combined normal weight exercises with @corepadtraining ‘s EMS set. I know a lot of people believe these EMS devices are fake, and that they are for lazy and hopeless people. But what I did was continuing my normal workouts while EMS was taking care of my abs, and to be honest, I think 80% of my sixpack progress comes from these devices. They are not even a cheat, they are just a good ab exercise while you can focus on training your biceps or legs. Plus these devices have strength levels I can’t even handle😂
SWIPE LEFT FOR BEFORE/AFTER
2015 🔙 ➡️ 2018
As promised, here’s everything about my fitness journey, I hope this answers the questions you may have 🤗 if not, let me know in the comments ⬇️ and I’ll answer them 💕
⛔️ it didn’t take me 3 years to get where I am as I started training regularly and eating healthy right after Christmas 2016 but I just don’t have many before pics ☹️
▪️From January to September 2017, I would train 4-5 times a week at the gym only. I didn’t know anything so I spent maybe 3-4 months trying all possible exercises
▪️Then from September to December I trained at home only and started training again at the gym around January 2018.
▪️At the moment I’m training glutes 2-3 times a week, doing the gym-based legs & glutes sessions from my guide and adding the home glutes session from my guide as well
▪️I don’t train arms specifically, I do one back session and one full body session at home, using light dumbbells, resistance bands and/or just body weight
▪️I train abs specifically once or twice a week
▪️I don’t do much cardio at the moment (mostly because I’m being lazy 😅)
▪️Changing my diet made all the difference, I really can’t stress that enough 👈🏽👈🏽👈🏽
▪️During my whole life until I was 26, I had been eating without knowing ANYTHING about macro/micro nutrients, drinking coke instead of water 😣 and eating tons of 🍭 🍫 🍪 (cause sweet food is my weakness 🤩)
▪️Then I started researching a lot about food and nutrition, how many calories I should get and from which foods, as well as getting good healthy meals together
▪️At the moment, I don’t track calories/macros although I did for 6 months last year. I’m trying to eat healthy most of the time and I allow myself daily treats. I’m not too strict with my diet but I certainly don’t eat everything I want and I try to cook my own meals as often as possible
⛔️ I won’t lie and say it’s super easy, there are days when all I want to eat is cookies and chocolate but then it all comes down to this question: what do I want more? ☺️
Rustig aan begonnen met de gedachte om sneller te gaan lopen
nou vandaag wilde mijn intenties en mijn lichaam niet samen werken dus het bleef op een laag niveau
Wat een worsteling vandaag, soms heb je wel eens van die dagen dat het even niet lekker gaat
Als het niet gaat zoals het moet dan moet het maar zoals het gaat...een ding weet ik zeker
Ook deze training heb ik weer in de benen 🤙🏾
How long have you been craving for that body goals ???Are you findtit very hard to loose weight,Gain weight ,build muscle?? you’ve always admired ..now is the best time to get those body goals...subscribe for a group class,one on one session personal training all you just need to do is a DM if interested ...| TRAIN 2 GAIN with me today 🎯
My first before and after pic ever 🙋🏻♀️ Yes guys, i lost 10kg in 4 months and no i don‘t have any wonder pills or fancy weight loss plans for you.
The first picture shows me in june 18 and in this time i already was totally into fitness BUT in spring 18 i decided to really build some muscles and focus on having a good calorie surplus all the time. At the beginning i ate tons of rice, chicken and vegetables and yes i was super unhappy because i was always overeating myself. With the time this turnt into an super dirty bulk and because of that i gained a lot of weight.
I was super unhappy with my body and with my whole life in this time. I needed a change, so i changed. ⚡️ Got a new job, got rid of people that was bringing me down and totally focused on my well-being and happiness (means neither crazy cardio sessions, nor a super strict diet). Didn‘t even had a big goal or wanted to loose that much weight, but i just listened to my body.
If you got some questions about my nutrition or training, don’t hesitate to dm me! 🖤🖤
33 2301 hours ago
HAVING DOUBTS ✨✨✨
So over the past few days, I’ve really been doubting myself and my body. I’ve recently gained a lot of new followers (hello everyone, welcome to my weird ass brain), and now I keep feeling like I’m not good enough to have so many people following me. I feel like I don’t look as good as other fitness ‘influencers’, and therefore I am undeserving of any success. Deep down I know that this isn’t true, but I can’t stop doubting myself and it’s really getting me down! Just having to practice what I preach and remember to not compare myself, because comparison will only make you pick out your own flaws, we are all different and unique which is what makes us amazing, and just because your abs aren’t as defined as someone else doesn’t make you lesser✨💛
120 5386 hours ago
💯This chart literally has everything. You are going to want to save this for later friends!💯
Repost from the glute guy himself @bretcontreras1
This table best summarizes what we currently know about building muscle. It’s based on hundreds of randomized controlled trials, review papers, and meta analyses.
While we need much more research to be more certain about various topics, this table looks very different than what it would have looked like ten years ago. In other words, muscle scientists have done a great job with conducting meaningful experiments and expanding our knowledge base.
Please note that these guidelines are for building muscle, not building strength or improving health. Special thanks to my good friends @bradschoenfeldphd and @james.krieger for their input. These bros are my go to guys for hypertrophy science. I hope this sheds some light on what is and is not important for growing muscle in the gym.