How to Bulk and Gain Weight (Muscle) on Keto

How to Bulk and Gain Weight (Muscle) on Keto





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How to Bulk and Gain Weight (Muscle) on Keto

Study

The effect of this diet directly compared the effects of a traditional high-carbohydrate diet to the ketogenic diet

26 resistance-trained men participated in the study and were split into two groups:

5% CHO, 75% Fat, 20% Protein (Ketogenic Diet)
55% CHO, 25% Fat, 20% Protein (Traditional Western Diet)

After 11 weeks, the results were as follows:
The ketogenic diet resulted in a 2.1 kg greater lean body mass increase.
Fat mass decreased on the ketogenic diet by 2.2 kg (0.7 kg greater than the Western diet group).

From weeks 1-11, the keto group gained roughly twice as much lean mass as subjects on the standard Western diet

The keto group “carbed up” in the final week of the study, which led to a gain of 6.6 pounds (3 kilograms) of lean mass

If you look at the results from weeks 1-10, before the keto group bumped up their carb intake, there was no significant difference in the rate of muscle growth between the two groups

The researchers even concluded that it’s, “likely that both groups gained similar amounts of muscle mass throughout the entire study.”

Study #2

This study investigated the impact of an isocaloric and isonitrogenous ketogenic diet (KD) versus a traditional western diet (WD) on changes in body composition, performance, blood lipids, and hormonal profiles in resistance-trained athletes.

25 college aged men were divided into a KD or traditional WD from weeks 1-10, with a reintroduction of carbohydrates from weeks 10-11, while participating in a resistance-training program

Body composition, strength, power, and blood lipid profiles were determined at week 0, 10 and 11 – Metabolic panel and testosterone levels were also measured at weeks 0 and 11

Lean body mass (LBM) increased in both KD and WD groups (2.4% and 4.4%) at week 10

However, only the KD group showed an increase in LBM between weeks 10-11 (4.8%)
Finally, fat mass decreased in both the KD group (-2.2 kg ± 1.2 kg) and WD groups (- 1.5 ± 1.6 kg)

Strength and power increased to the same extent in the WD and KD conditions from weeks 1-11

2.1g of protein per kilogram translate to 1g of protein per pound

And it was found that blood ketone (β‐hydroxybutyrate) concentrations were elevated within the range of 0.8–2.0 mmol*

Anabolic Response

Published in the Journal of Physiology, researchers found that low muscle glycogen concentration does not suppress the anabolic response to resistance exercise

In other words, lifting weights with low levels of muscle glycogen doesn’t impair the anabolic response to resistance exercise

*They had subjects glycogen deplete one leg (but not the other) and then consume whey + maltodextrin after*

Protein Synthesis in Absence of Carbs

10 healthy, fit men were randomly assigned to three crossover experiments:

After 60 min of resistance exercise, subjects consumed protein hydrolysate with either 0, 0.15, or 0.6 g x kg carbs during a 6-hour recovery period

Whole body protein breakdown, synthesis, and oxidation rates, as well as whole body protein balance, did not differ between experiments

Concluded that coingestion of carbohydrate during recovery does not further stimulate postexercise muscle protein synthesis when ample protein is ingested

Fasting & Anabolic Response

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

Should note that at the four-hour mark, the differences between the two groups had evened out

34 comments

  1. ..is not the msin problem. The issue is the amount of fats consumed in contrast to proteins, if ur sacrificing the risk of not getting into ketosis compared to longterm negative effects of fat consumption, id go with the former…

  2. by 'western diet'Do u mean a high protein diet? Coz a high protein diet is definitely better than keto as far as musclebuilding is concerned. Low carb nor ketosis nor trainjng in s fasted state

  3. There seems something missing about 5% surplus. I think , 1gm per lb of body weight of protein + 75 % calories fat + 5% carb exceeds 5 % surplus. Say my maintenance calories are 1600 and body weight is 145 lbs. 1×145 protein + 133 g of fat (75% of 1600) + 15 g carb(5%) = 1840 cals which is 15% surplus. Am I missing something ?

  4. I was very skinny and after changing my diet I finally started seeing results. I didn't know anything about training and diet, but my friend told me for the website called Agoge Diet and I just followed their diet and training plan. They have amazing tips 😉 check it out

  5. Yall in the comments section tear me apart. Im 18, 140 pounds. 6 foot. Stronger than my peers. Senior in highschool, abs, i used to be fat in scared to be fat again. But i want to bulk up to 180 this year, how can i do that, and be okay with myself doing that? Trying to run a dirty bulk but have like no appetite its hard. Im pretty experienced in lifting

  6. HEY TOM I FOLLOWED YOU SOME TIME AGO THEN YOU LEFT THE SEEN THEN CAME BACK AND WHEN YOU CAME BACK, SORRY NO TIME LINE, I THOUGHT YOU WERE SICK. YOU LOOKED LIKE SHIT. YOUR FACE IS DRAWN, THAT FUCKING HAIR DO AND BEARD MAKE YOU LOOK LIKE A STREET PERSON IN SEATTLE OR OREGON. SORRY FOR ALL THIS, BUT JUST MY OPINION. I LIKE YOU SO WHAT IS GOING ON MAN. GET TO THE POINT WITHOUT ALL THE FAST TALKING BULL SHIT. DR. ESSYLN ? A CARDIOLOGIST AND TRI- ATHLETE SAYS 5 MEALS OF GREENS WITH BALSAMIC VINEGAR CURES A MULTITUDE OF ISSUES; I.E. HIS BOOK "THE FIREMAN'S STUDY." WE NOW HAVE FOOTBALL PLAYERS USING A VEGAN DIET AND MAINTAINING THEIR WEIGHT AND MUSCLE MASS. I DON'T CARE FOR DIET ANYTHING. LIFE STYLE FOOD IN AND OUT FASTING FROM 9 PM TO SAY 9 AM. 12 HRS. EACH DAY. I EAT FISH BEANS GREENS LOSING WEIGHT NEED SOMETHING TO PUT MY WEIGHT BACK ON. I GET A LOT OF AEROBIC SOME BOWFLEX TIME IN SO I CAME HERE TO DISCOVER WHAT YOU ARE DOING. YOUR PHYSIQUE DID NOT COME FROM KETO IT CAME FROM WHAT??? TELL US.

  7. Can you explain why you are going against Established Science & Hollywood? You are suggesting eat the protein later in the day while fasting most of the time. The body can't store proteins & protein synthesis is not the same for 24 hours, it declines over time. The body can't utilize more than 40G protein at one time, hence you need a protein source 5 times a day at least. I think you need to remake this video with better studies. A guy over 40 who doesn't consume protein after training won't make much muscle. Dr. Jacob Wilson on Bodybuiding.com & his own channel on YouTube has a serious science backing his views. https://www.youtube.com/watch?v=EgMVA00ObYk&t=567s

  8. One question from someone who doesnt know much about this stuff: i heard that the body can only absorb 30gr of protein per sitting.
    So, how does that leave OMAD? I was really enjoying oamd, but now i must gain muscle. Thomas said protein systhesis stays for 24h: does he mean that this rule of the body of absorbing 30gr of portein per sitting is rubbish? Anyone can help me with the confusion please

  9. More videos like this! I do keto, I.F. And paleo for low inflammation. But not looking for the weight loss that comes with those. So how to keep the weight on in a healthy way interests me! Thank you Thomas 🤜🏼🤛🏼

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