How to Build Muscle with Fasting | The Ultimate Guide

How to Build Muscle with Fasting | The Ultimate Guide

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How to Build Muscle with Fasting | The Ultimate Guide – Thomas DeLauer

1) Fasting & Catecholamine Response

Fasting increases catecholamines, which burn fat through the activation of HSL and Perilipin, and increase blood flow to muscles

2) High mTOR when Breaking Fast/Insulin & mTOR

Per a study in the journal Nutrients, “a postprandial increase of insulin and glucose acutely activates mTOR within metabolic tissues”

3) Foods that Boost mTOR

A study published in Medicine & Science in Sports & Exercise demonstrated in humans that ingesting essential amino acids shortly after working out increased mTOR activity

*Elevated protein synthesis from a workout occurs 1 hour after exercise and can continue 24-48 hours after*

A study published in the journal Clinical Science looked at 9 healthy participants, age 25-45, who led a sedentary lifestyle that supplemented with 4 grams of DHA and EPA daily for an 8-week period

The pathways which regulate protein synthesis (mTORSer2448 and p70s6kThr389) increased by roughly 50% (50% more active in the presence of higher omega-3 fatty acid levels)

4) Sodium, Fructose & Glucose for Enhanced Carb Absorption

Study – The British Journal of Nutrition

The ingestion of glucose:fructose was at an average rate of 2.4 g/min resulted in 65% greater oxidation than glucose only and very high peak oxidation rates of 1.75 g/min were reached

5) Fasting & Mitochondrial Density

To increase mitochondrial density you have to upregulate the expression of AMPK (for mitochondrial biogenesis) and force your body to improve its functioning

6) Training at the end of your fast – P70S6K

A study from the European Journal of Applied Physiology had subjects split into two groups that were trained on two occasions separated by three weeks – one of the sessions was performed on an empty stomach after an overnight fast

Found: Increased p70s6k phosphorylation during intake of a protein–carb drink following resistance exercise in the fasted state – fasted training group saw a bigger increase in p70s6k

7) MCT Oil at Night – Thermogenic Effect

Allocate MCT oil towards the end of your eating window to get more of a catecholamine response before bed

Study – European Journal of Clinical Nutrition

8) Caffeine & Glycogen Loading

Caffeine (combined with carbohydrates) following exercise can help refill muscle glycogen faster than carbs alone

Study – Journal of Applied Physiology

9) Grass-finished Meat

Animals that are fed green grass also store more vitamin A in their livers, which is why grass-finished beef is higher in beta carotene – the precursor to vitamin A

Vitamin A is useful because it supports protein synthesis – Vitamin A levels decrease as protein synthesis increases

Here is the formula for building muscle While intermittent fasting okay it Sounds like a catch-22 it sounds like It's not even possible how can you Possibly build muscle when you're Intermittent fasting well it comes down To very strategic timing and Understanding different mechanisms Within your body it's a lot more than Just calories in versus calories out and I'll come right out and say calories in Versus calories out matter but it's so Hard for us to determine when those Calories actually matter right now I'm Not eating anything does that mean that I'm technically in a caloric deficit Right now if I was eating a Rice Krispie Treat right now would I technically be In a caloric Surplus at this very moment In time see it all depends on when we Eat so we'll get into more of that later But in the meantime you are tuned in to The internet's leading performance Nutrition and fat loss Channel new Videos every single Tuesday Friday and Sunday at 7 A.M Pacific time and a bunch Of other videos peppered in throughout The week as well you can make sure you Hit that little bell button to turn on Notifications so you know whenever I go Live or post a new video alright so what I'm going to do with this video is I'm Going to give you breakdowns of each and Everything that you should consider when

It comes down to laying out your Intermittent fasting muscle building Plan okay it's going to be broken down Into different proven points and then by The end of this video you'll have a Collective knowledge of what you can put Into actual application to get the most Out of your intermittent fasting muscle Building Cycles all right so the first Thing you want to talk about is always Train fasted okay there are some Circumstances in which you would not but I want you to train in your fasted State This is important and we'll talk more About how you can Orient the timing in Just a bit I want you to stick with me Through the whole video but the reason I Want you to train in a fasted state is Because of the catecholamines okay when You are fasting your body's under stress Which means you're producing adrenaline You're producing epinephrine this sounds Like a bad thing because it's fight or Flight but believe it or not this is Actually somewhat muscle sparing what Happens is when you trigger that Catecholamine response like you do in Your fast thing or you do when you're Working out you're triggering your body To activate hormone-sensitive lipase and Start burning fats for fuel this Burning Of fat for fuel actually preserves some Muscle okay it makes it so that your Body doesn't start breaking that down it

Triggers the release of fatty acids to Be used instead so no matter what unless You're trying to gain fat while building Muscle unless you're that's your Specific goal you should still train in A fasted State it's going to keep you Leaner and it's going to preserve some Muscle but another cool thing happens Catecholamines actually trigger a Specific contraction of our blood Vessels which sounds bad at first you're Probably thinking wait a minute I want To take all these like supplements to Increase blood flow and all this how Come you want to contract your blood Vessels well it's not quite that simple When we're fasting and this Catecholamines release the blood vessels Constrict but blood is going to be Isolated more so to the larger muscles This is going to force them to have more Blood which is going to actually Increase Force output when we increase Force output we increase strength with Strength comes Mass alongside proper Nutrition of course so we definitely Want that you're actually going to get Stronger with your larger muscle groups Like your quads your glutes your chest Your back things like that you might Feel a little bit weaker in your Auxiliary muscle groups it's not that Big of a deal the next thing that we Have to talk about is mtor mtor stands

For mammalian Target of rap myosin and In the gist of it mtor is just the Anabolic signaling what we want to do is We want to turn on mtor at specific Points in time when mtor is elevated We're building muscle we're activating Protein synthesis it may sound like you Want import on all the time but you Don't okay you only want mtor on Specific times and that's why we're Going to talk about when to time it and When to get those spikes the rest of the Time you want your body burning fat you Want your body utilizing cells and Actually using its own energy for energy So mtor Works closely with insulin okay So when we Spike our insulin we have High levels of mtor so high levels of Insulin means higher levels of intor Which means higher levels of muscle Building obviously we don't want mtor to Be elevated all the time so here's the Interesting thing when you are fasting During your fast your insulin levels are Super low you're not building muscle During your fast I can almost guarantee That okay while you're fasting you're Just maintaining you're preserving Muscle maybe but you're not building it So what happens is throughout the day Your insulin sensitivity builds meaning You're getting more and more sensitive To insulin when you do finely spike it So when you break your fast you're

Spiking your insulin big time so what I Mean by this is you're going to want to Make sure that your workout is towards The end of your fasting period so if you Allocate your workout to the end of your Fasting period you get to capitalize on An insulin spike in two ways You're insulin sensitive after a workout But then you're also insulin sensitive At the end of a fast so your double Insulin sensitive which means that when You do consume your protein you do Consume food you're going to get a big Spike in insulin which means you're Going to get a bigger spike in mtor Which means you're going to get more Protein synthesis at that very minute And that's exactly what we want specific Timing so that means when we Spike our Insulin with a small amount of Carbohydrates or small amount of protein Or a good amount of protein I should say You get the insulin Spike which means The cells become more receptive to the Nutrients that are coming in now of Course that's a benefit because we get More nutrient absorption at that point In time but of course we get the Activation of mtor we get the actual Anabolic metabolic signaling that tells Your body to flip the switch and start Building muscle and this has been proven In a study that was published in the Journal nutrients they found that an

Increase in insulin correlated with an Increase in a million Target of rap Myosin so specifically in metabolic Tissues too so we're talking like Skeletal muscle and stuff like that okay Leads me into the next thing the foods That you should eat what specific foods Should you use to break your fast well It's pretty simple to be honest we want To focus on foods that are going to Increase mtor which are pretty basic to Be honest protein lean protein Specifically leucine the amino acid Leucine or essential amino acids those Are going to spike your overall mtor Levels that's what we want okay we want Spike in insulin we want to spike in Mtor we want to spike an mtor from Insulin but we also want a spike in mtor From other Pathways too we want to do Everything we can to get this big spike In mtor at one specific time because we Don't want to elevated the rest of the Time if it's elevated the rest of the Time you're building fat you're growing Tumors you're doing all kinds of stuff We want to elevate it at specific Periods of time there's actually a study That was published in the Journal of Medicine and Science and sports and Exercise that found that specifically Taking eaas as the essential amino acids They end up spiking insulin and mtor in A very specific way so exactly what we

Need they don't need to go crazy on your Protein intake but you want to get your Lean protein in now that's not really Anything to write home about you guys Probably know that but of course getting Lean clean protein sources is imperative And for those of you that know my Channel you know that I'm a huge fan of Butcherbox the reason I'm a fan of Butcherbox is because they actually use Organic pasture-raised and pasture Finished Meats okay this means you're Not having a bunch of garbage in it You're not having grain-fed garbage You're having good quality stuff that is Naturally leaner okay even the cuts of Beef are going to be leaner because they Don't have all the extra fat that's Coming in from soy and grain-fed meat Okay normally when a cow is eating grain It's going to have an excess amount of Omega-6 fats that we don't want the Wrong time to be taking those in you Don't want those in after a workout you Want your meat lean and clean and Butcherbox actually makes it possible to Literally get meat cheaper than what you Would get at the grocery store delivered Right to your doorstep so it makes sure You check them out there's a special Discount for my fans down in the Description below huge thank you to them For making this channel possible and Making it so that I can produce this

Content but honestly more importantly Big thank you to them for making my Grocery bill a heck of a lot cheaper so Make sure you check them out all right The next thing that you want to be Paying attention to is actually adding a Small amount of Omega-3s okay here's the Thing this is very important when you Spike your insulin you don't want to Have a big increase in fat too okay Here's why insulin Spike opens up the Cell doorway so that's great for carbs And proteins that gets shuttled in but Not the best thing for fats right Because we don't want to allow fats to Get super absorbed at that point in time Because they'll go to storage so Normally I would say keep your fats Super lean keep them out of the equation Keep them super small keep them out of The equation entirely for the most part But not in this particular case I Recommend that you have a small amount Just a couple of grams of high quality Omega-3s and you can get that through Good quality lean protein sources again Like from butcher box so here's the Thing Omega-3s increase increased Protein synthesis quite dramatically There's a study that was published in The journal clinical science that found That supplementing with a small amount Of Omega-3s ended up increasing protein Synthesis by 50 percent through the

P70s6k pathway okay what that means is That by having Omega-3s in the equation The metabolic switch to build muscle was Turned on even more however it was only Turned on in the presence of amino acids Too so a small amount of Omega-3s along With a good amount of lean protein Equaled a 50 percent increase in the Protein synthesis process meaning more Protein was actually used for building Muscle okay combine that with the Insulin spikes of allocating the workout Towards the end of your fast and we're In really good shape here this is Exactly the kind of thing we want okay So now let's start talking a little bit More about carbohydrates some of you Watching this video might watch my Videos because I talk a lot about keto Some of you might watch my videos Because I talk about General Health or Fasting the fact is is when you are Fastening for muscle growth there are Some big advantages to having some carbs In the equation but again we do it with Very strategic timing and even if you're Following a ketogenic diet if you follow The protocol that I'm about to explain You will be back in ketosis within an Hour or two so you can follow this and Still be all fine and dandy what you're Going to want to do is you're going to Want to combine salt glucose and Fructose along with your lean protein

And your omega-3 post workout when you Break your fast here's what's crazy cool So we have different shuttle buses that Take carbohydrates to places in our body Okay glucose requires a specific kind of Transport molecule it's called s glute One okay so I want you to Envision this Your digestive system is like a bus Station and you consume glucose let's Just say white rice to be simple okay so You consume white rice it sits in your Gut it breaks down in the glucose and Each glucose molecule gets on a bus they Start getting on a bus the problem is You only have a few buses that can carry Glucose so a lot of it ends up sitting In your gut and not getting carried so It ends up not getting utilized or it Just sits there raising your blood sugar And doesn't actually get to tissues Because there's simply not enough buses To take it but here's what's cool if you Combine a small amount of fructose into The equation fructose takes a different Bus Where glucose tastes s glute one Fructose takes gluten five okay so that Means that you can almost double the Absorption of the carbohydrates meaning Less blood sugar Spike and more just Proper quick Spike utilization of that Glucose and fructose to therefore Spike Insulin to therefore Spike mtor to Therefore Spike muscle building abruptly

And directly when you need it to Fructose can go directly to the liver And go directly into utilization But glucose actually requires sodium to Be properly absorbed it's called a Sodium-gated channel okay s glute one so Sodium dependent glucose transporter so The way you get around this is you have A little bit of salt a little bit of High quality salt a little bit of Fructose and a little bit of glucose and You can more than double the absorption Okay so it used to look like this Glucose you could absorb about one gram Of carb per minute If you combine glucose fructose and Sodium you can absorb 2.4 grams of carbs Per minute so that means your body can Take it up a lot faster which means Again quicker insulin Spike more abrupt Change which is exactly what we want so I recommend 15 grams of carbs coming From fructose like orange or something Like that something simple simple Fructose and about 30 to 40 grams of Carbs coming from glucose so this could Be dextrose if you wanted to go that Route it could be a starch it could be Like white rice something like that Something that's going to absorb quick Okay and it'll come back fast okay if You're in keto you're going to bounce Out of keto for a minute but you'll come Back okay now here's another interesting

Thing this is another reason why we need To be training in a fasted State okay And this all has to do with Mitochondrial density so the Mitochondria is where we create energy Okay it's where ATP lives and does its Job ATP is what actually produces energy So we go through a process of taking ATP Cleaving off a phosphate molecule leaves With ADP long story short basically ATP Is what gives us energy and mitochondria Is where that energy is actually Produced and housed and used So when we work out it used to be Thought that we would have an elevation In mtor the moment we lift a weight so Remember mtor the anabolic signaling Pathway I've been rambling on about for Minutes and minutes and minutes well we Used to think that the moment we start Lifting weights mtor's turned on Proteins synthesis is on And it's kind of the truth but mtor is Only turned on while we're working out If we actually had food in the system So you might be thinking right now okay Thomas is going to tell me to eat Something while I'm working out or eat Right before I'm working out no not at All see I don't care about you elevating Impor during your workout I don't expect You to be drinking a milkshake or eating A rice cake during your workout that's Just weird and laborious we don't have

To do that okay I want you to keep that Inventory Spike at the end of the Workout so what they've found now Researchers are finding that when the Body is using its own stored fuel Substrates While you're exercising Mtor is actually suppressed it all has To do with something known as ampk okay Ampk is sort of a reverse fuel gauge for Your body when you have high levels of Ampk it means that your body's actual Energy that it would normally have from Food is depleted so it has to start Tapping into fat so it's basically just A reverse fuel gauge it basically tells Your brain hey this guy's out of food so Just so you know we're starting to tap Into his body fat just want to let you Know brain okay so that's what ampk does When ampk is elevated It turns off mtor but it also does Something interesting it increases the Mitochondrial density so it increases The power Of the mitochondria therefore increasing The mitochondrial capacity to hold more ATP What does this mean It means that over time you have to be a Little bit patient you're going to get Stronger by training in a fasted State Simply because your body is going to get Better at housing energy it's going to

Build a bigger factory that mitochondria Is going to become more dense it's going To hold more ATP it's going to allow More ATP coupling more ATP synthesis You're going to get stronger so the Short answer is this Mtor elevates in a Fed State when you're Working out But ampk elevates in a fast estate when You're working out ampk is the long game It's going to get you more muscle Density it's going to get you more Muscle mass over the Long Haul muscle That you'll keep Eating while working out or eating Before working out might get you a Little bit more mass in the short term But you're not going to be as lean and You're not going to be as effective two More quick things you need to know Before you have an entire repository of Information for intermittent fasting and Building muscle the next is have some MCT oil shortly before bed okay why do I Say this because if you went over on Your calories a little bit just a little Bit of MCT oil actually increases your Resting energy by five percent so what That means is that your overall Metabolism will increase simply because Of the absorption of MCT oil is so crazy Fast it shocks the body it actually Triggers your metabolism to increase so I say do this before bed because it gets

You a little bit of a thermic effect a Little bit of a metabolic boost so you Just had a lot of calories it's a quick Way to turn off mtor before you go to Bed and Trigger that corticolamine Response that we want it's going to Allow you to keep burning fat so you Wake up rested recharged in a fat Burning machine the next day This last one is very important okay and It's a paradigm shift and it's just me Encouraging you to look at things a Different way Nothing says that you need to fast until The evening time you can shift your Fasting period so for example if you Like to work out in the morning and You're still trying to build muscle you Might be wondering well I work out in The morning so I'm supposed to fast the Rest of my day and then not eat until Evening well that's one way of doing it But no why don't you fast breakfast to Breakfast or lunch to breakfast you can Still fast 16 18 20 22 24 hours but just Make it so that you're breaking your Fast at the end of whenever your workout Is So here's the benefit to working out in The morning and breaking your fast after Your workout in the morning when you're Trying to build muscle there's an Additional thing that you could apply That you wouldn't be able to apply

Otherwise and that is actually adding Caffeine into the mixed post-workout the Journal of Applied physiology published A study that found that by consuming a Small amount of caffeine along with the Post-workout meal it increased glycogen Uptake it increased the carbohydrates That went into the muscle significantly At four hours post-workout muscle Glycogen uptake had increased 66 percent Compared to those that didn't have the Caffeine so a little bit of caffeine Will make it so the muscles take up more Carbs you don't want to do this in the Evening times you'll never sleep but if You train in the morning you could do This so you could just shift your eating Window so make it so that you eat your Lunch at like noon and then the next day You work out and you break your fast With breakfast Right after your workout in the morning Problem solved it's something that People tend to overlook they always Think that they need to eat from evening To evening or set it up like that so in Short this is what it looks like Work out in a fasted State and work out Hard Then you're going to break your fast With lean protein preferably from Butcher box where it's controlled okay Lean controlled carbs okay so you're Going to be like 30 to 40 grams of

Starch or nice glucose in a clean Fashion 15 to 20 grams of fructose like From an orange maybe a quarter teaspoon To a half teaspoon of high quality salt Maybe a little bit of caffeine if that's What you're doing and a small amount of Omega-3 anywhere from two to four grams Of high quality omega-3 and then of Course keep your calories adequate keep Your calories in abundance but again Don't Focus as much on that focus on Fueling yourself getting the proper Nutrition and activating impetor as Always make sure you're keeping it Locked in here on my channel make sure You check out butcherbox down in the Description for giving everyone such an Awesome discount I'll see you guys soon