Keto Diet: March 2017

Friday, March 31, 2017

yoplait diet plan

oh, greek would be good tonight. i should learn greek! move to greece, buy a farm, and make my ownfeta cheese! i shall call you..."stavros." get carried away with al fresco chicken sausage. al fresco. eat better.

will i lose weight on ketogenic diet

hello and welcome back to my channel today i'm going to be sharing the long awaited three-month keto diet update. before i get to that if you are new to my channel i am on the low-carb keto diet and i share all kinds of keto lifestyle inspiration recipes meal ideas what i each day, grocery hauls, all kinds of things so subscribe and join the

yummy inspirations community. and today i have for you my three-month keto update. i will leave down below links to my two month and my one month update and just like with before today is unscripted uneditied, i am talking to you about my three months of keto, so let's just get into it so the third month how did i go well fantastic i love it

i'm loving this diet more and more and more everyday although i really hate calling it a diet it's a way of life and a couple of changes that happened this month the first one is i no longer to count my macros or my calories. i kind of found myself counting less and less. and kind of gauging and after a

couple of months i know i'm in a routine i kind of have the same things for breakfast it's usually eggs of some description which i've shared heaps with you the past. lunch will be salad usually or if i'm out about probably bunless burger and then dinner will usually be my meat of the day or chicken or if i have a meat free monday something like

cauliflower mac and cheese. and so that its kind of set in my ways if i need a snack in between i go strawberries and cream or some nuts and i feel quite comfortable doing that because for me in the past when i've been on diet and i've counted calories or counted points or counted whatever macros, i find when i'm on diet then i can go

off diet and as soon as i stopped counting the weight it comes back on with interest so i found it more beneficial to really learn i spent my first two months really learning my foods and a third month i spent just enjoying myself and so when it comes to weight loss the first month i lost five

kilos second months two and a half and this third month another two-and-a-half so the total is at 10.4 kilos which i am so happy with. i have noticed a massive difference in myself my clothing is fitting on me loose. i have been on a couple of shopping trips i'm trying to sort of cut back on shopping and went into a little bit

smaller because my clothes kind of fit me for now and i'm just enjoying my wardrobe this dress i got recently a new dress and i love it and i feel so good in it and i'm getting smaller and smaller sizes which is amazing and i've taken a couple of photos of myself with before when i first started and kind of now and i when i look at the difference it's

it's mind-boggling. i feel i believe i lost more than ten point four kilos i have taken measurements those have come down as well although it's yeah not not much as i had thought in my waist in my hips but then i do feel like my legs are more muscular arms and more muscular and i'm just feeling so much smaller when it looks like more than 10 kilos it feels

more than 10 kilos. and really what does a number on the scale mean when i feel amazing and when i've had other amazing health benefits one benefit which i have found as that is progressed from month to month is my period. so sorry guys the thirty-five percent of my viewers who are male just like skip the next few minutes we just yet

i'm talking period i'm going there because they say that the period once period menstrual cycle it is a indication of your overall health and yes i've had period pain and you know it on and off and this and that and everything but time i found my periods are much lighter i feel it just feels so different i feel a lot less pain taking

a lot less panadol to get through the first couple of days and there are ya lot lighter i just feel healthier and it's difficult to explain that i just it just feels so much more it's like clockwork every month. can't believe i'm talking about this but yeah your period is a huge part of your

health and yeah okay moving on from here its other health benefits definitely my hair definitely how i feel every day definitely my energy and i feel amazing what more there is to say that about the health benefits i haven't felt this good in forever. i am 35 and i feel like i'm in my twenties i'm keeping up with my little six and eight year old boys i'm

running around with him i am not tired through the day i the other day when i haven't had a good night's sleep and i have that sort of tired feeling which happened from time to time i forget that lived in this exhausted haze for so long it's just amazing how i just feel i have energy am i'm staying up late because

i'm not exhausted and crashing at seven o'clock i just feel so good so health benefits aside from the weight loss is it's amazing and yes it is slower and i'm shared a video a few weeks ago about not comparing your weight loss to others so yeah i'm at 10.4 kilos in three months for some people that might sound like a lot and for other people they

might think you should have lost more during that time come on your low-carb lost 10 kilos a month doing something else well you know what good for you whatever works for you works for you and i found that low carb way of life works for me. amazing doing it i really look at it as a marathon not a sprint

i don't care if it takes me out a year if i lose two kilos a month and in a year i get to my goal weight or thereabouts-- doesn't matter it took me a year to be three months or six months no i'm happy doing it. i'm the one every day that has to be eating and have to be doing it this way and if it means i'm not counting calories and i'm

not counting my macros and it's much slower but i can maintain it in the long term that is huge thing because i've been on so many diets where you count your calories and as soon as you start counting calories or you look forward to going off the diet it all just comes back on and that's the thing is i don't look forward to going

back and eating normally i'm not tempted to cheat i'm quite happy having my strawberries and cream and i'm not tempted i had no these are the holiday this is the holiday period and every one is tempted by all kinds of things around and i've been to my fair share of parties and family gatherings in the last few weeks and i just not tempted

i'll take my own food, i'll eat before i want to eat, i'll have conversation i'll have some veg i had some strawberries it doesn't affect me what i'm doing i feel so good it's not about cheating and thinking i'll put the weight back on for me i don't want to go back to feeling the way that i was feeling whether i slip into

that from eating one wrong food or just spiraling out of control or just know i'm happy eating this way and i'm going to just keep doing this and i thank you all so much for your amazing comments on my channel over the past couple of months as my channel has grown, i just really appreciate every single comment that gets left and sharing my journey

with you, knowing that there's others going through what i'm going through in the slow and steady weight loss and that's the thing as well is that i have held onto his weight for the better part of my life so i'm not anticipating losing it quickly. i'm happy i have a kind of routine i lose a kilo or 2 and then it stays the same and i chill for a few

weeks a lot of it has to do with my cycle but i'm talking periods anymore today so i'm quite happy doing what i'm doing coasting along and losing with the rate i'm losing it and and finding new fun recipes and i'm sharing with you a new equipment and looking forward to having a play with that egg cooker i got the other day in the next few days. it's

just opened the whole world and if i haven't said it i'm just saying again i love this way of eating and that's kind of my three-month update. stopped counting calories and macros and kind of doing what i'm doing lost another 2.5 kilos somewhere 10.4 kilos in total. measurements coming down, feeling smaller, feeling like a

feeling better and all of that so there you go. thank you for watching my three month on keto diet update if you've got any questions or comments please leave them down below i really enjoy communicating with you and joining and sharing this community that's being built here so please take it to the questions take it to the comments

and look forward to reading your comments and your experience on the keto diet and if you're not already subscribed to my channel make sure that you subscribe and join this yummy inspirations community and make sure that you leave a like, leave a thumbs up for me i really appreciate it and we'll see you soon bye

whats keto

what's up, guys? jeff cavalier, athlean-x.com. today we're going to commit a murder. we'regoing to kill four nutrition myths that need to die. they needed to die a long time agowhen it comes to building muscle. okay, let's start off with our first one andthat is "fats make you fat". guys, eating a lot of fat makes you fat, just like eatinga lot of carbs will make you fat, eating a lot of protein will make you fat, and eatinglots and lots of food in excess of your caloric maintenance level will make you fat. we've talked about, in order to lose fat youhave to be in a hypocaloric state. eating fats on their own is not going to cause aproblem unless you're eating them in excess.

here's a little caveat when it comes to fats,however, that maybe confuses people. that is that fats on a gram by gram basisâ€“ you've probably heard this a million times â€“ are more calorically dense than a gramof carbohydrates or a gram of protein. for every gram of fats you're looking at 9 calories,versus the 4 calories of protein, or 4 calories of carbohydrates. because of that you can't eat as many fats,or at least as much food containing fats as you might be able to of the other two. peoplethat indulge in a lot of fats might find that eating high quantities of these can make themfat. itâ€™s not the fat molecule itself that'smaking you fat. please, don't avoid healthy

fats. they are a major constituent of everycell in our body. you need them and you need them for optimal growth and hormones to beable to produce maximum muscle growth. do not make this mistake; let's kill thisone right away. next up, one i can't wait to actually personally throw a shovel fullof dirt on is this idea or concept that you can't eat past 6:00 pm, or you're going toget fat. you're going to turn into a big fat pumpkin because you eat after a certain periodof time in the day; you're cut off at night. it's garbage. guys, remember your body willutilize those calories if you're within your caloric maintenance level. if we still have600-1000 calories, we donâ€™t have to get into the nuances of calorie counting. i cantell you all about how we can keep that much

simpler, but we'll do that in a whole othervideo. the idea is, if we're still below our caloricmaintenance levels, whether or not we eat those calories after 6:00 pm, or even 8:00pm, or as i can even vouch for myself, i've been eating dinner almost every single nightat 10:30 for the last three months. it has had no impact on my body fat levels. if anything,i feel i'm leaner in the last few months than i have been at any point in my life. it doesnâ€™t all of a sudden trigger justbecause the clock says that it's after a certain point that you're going to start putting onbody fat. your body is still utilizing those calories regardless of what time in the dayyou eat them. i will give you one big caveat,

though when it comes to your delivery andyour timing of your meals. from a blood sugar stability standpoint â€“ imade this point very clear on this channel multiple times â€“ your blood sugar stabilityis paramount as a guy who trains athletes, when it comes to optimizing performance. youdonâ€™t want to be in a low blood sugar state when you're trying to drive and illicit greatperformances from athletes. i think the same thing should apply to usas human beings. if you want to optimize your function, your level of focus throughout theday, supplying your brain with the fuels it prefers at a regular interval by keeping yourblood sugar stable is done by providing yourself with more frequent meals. it has nothing todo with your ability to either store fat,

or burn fat because you're eating later inthe day. so let's quickly, please, throw one more shovelof dirt on that one and bury that forever. the next myth up is one that actually comesin the form of a question often. that is: can you build muscle if you're following avegan based eating plan? the idea is: no you can't. i wonder, "why not?" let's start with thatthere's at least a certain level of intensity needed in your workouts and if you're providingthat level of intensity to stimulate new muscle growth, a vegan following a sound nutritionplan will be able to build muscle because they can still get their protein necessaryfor building muscle in a vegan based eating

plan. there's plenty of sources, and vegans thatare already following a vegan based lifestyle know them very well. they could be hummus,or chick peas, they could be quinoa, and they could even be protein based supplements thatare pea proteins. so they're vegan based protein powders that they rely on to get the proteinneeded. even then, how much protein is actually needed? that varies from individual to individual.it varies conservatively. some estimates say even half a gram per pound of body weightup to a gram per pound of body weight. i even hear people say a gram and a half per poundof body weight. i think that's a bit excessive,

but it doesn't matter. the idea that if vegans are supporting hardtraining â€“ that's the prerequisite â€“ hard training, just like everybody else with asound nutrition plan that has protein in it from vegan based sources; who cares? you canabsolutely build muscle. if you, or someone you know is looking or pondering the idea,donâ€™t let somebody talk you out of it because they're telling you that you can't build musclethat way. it's a complete myth. finally, tying intothis whole concept on supplementation, there's a belief out there that supplements will getme ripped. i actually had a college roommate who did nothing, never worked out, used toshow up with his bottle of fat burners and

think "i'm all set. i'm good to go. i've gotmy fat burners." he used to even think about spot reduction in his belly from taking hisfat burners. guys, if you have an aversion to eating healthyand to having a sound approach to nutrition: forget your supplements. your supplementswon't do anything. remember, supplements are supposed to supplement a good nutrition plan.if a good nutrition plan is in place, supplements can make a big impact on your level of bodyfat. as i've said many times before, they provideyou the option for a consistency level that might not exist otherwise. again, for someonewho is always on the road, running around from place to place, i rely on my supplementsto keep me lean 365 days a year. they provide

a level of consistency for me when i may beat a loss for what to eat, or may not have direct access to something that's very consistentwith what i want to eat. i know that my supplements provide me withthat option. the second thing i think supplements do is: they create an accountability factorfor you early in the day. if i take my pre-workout, rx1, in the morning i already feel like i'minvested in the idea that i'm on this path today to make sure that i continue my goalsof eating well to support my hard training and to keep me looking the way i look. by doing that i'm much more reluctant â€“ i'vefound over the years â€“ to really stray off that path. i feel like i've invested boththe money, and i've invested the time to take

to follow a good nutrition plan. don't screwit up now. keep everything going. i find a lot of guys feel that same way about it. ifyou are looking to have supplements be the reason why you lose body fat then i wouldsay just look elsewhere. but if you're committed to your nutritionplan and are willing to take that extra step to try to speed up, or enhance what you'reseeing from your current approach to nutrition; supplements can play a big part in that aswell. as i say all the time, that is what my approach has always been, even with myown supplements, how i approach my day of eating and how they fit into it. there youhave it. if you, like me, are happy that we've finallythrown dirt on these four myths â€“ as a matter

of fact, you even got one last kick in yourselfto make sure this thing stayed down â€“ that's great. make sure you leave your comments andthumbs up below. in the meantime, let me know what else you want to see, what other typesof videos you want me to cover here on this channel. i'll be more than happy to do so. we have a complete nutrition plan in our athlean-xfactor meal plan that will help you to cut through a lot of the bs when it comes to nutritionand simplify it. it doesn't have to be all that complicated, and you'll get the resultsthat you want to see. it's the one i follow 365 days a year. you can get that at athleanx.comand our athlean-x training systems. all right, guys. i'll be back here real soon.i'll see you.

what's ketosis

medically speaking, starvation occurs when a body doesn't get enough calories and nutrients; whether brought on by poverty, famine, being lost at sea, voluntary hunger strikes or medical conditions, the physiology of starvation follows the same process no matter the cause. and it really is a process: it takes time to starve to death. without oxygen, our bodies shut down in five or ten minutes. without water, we can last maybe a couple days -- a week at most. but depending on the circumstances, a person might go as long as two months without any food at all. during this time the body passes through three distinct metabolic phases as it desperately tries to stay alive until it finds food again.

phase one is where your body picks thelowest hanging fruit, energy-wise through glucose burning. in your normal well-fedstate your body breaks down glycogen molecules to produce glucose: thefriendly carbohydrate that keeps your cells well-fed and functioning. the average person can typically goabout six hours after feeding in the glucose burning phase before they startfeeling hungry, and probably grumpy. at that point yourbody has burned through all that lunchtime glucose and is turning towardfatty acids: the building blocks of fat moleculesstored in your tissues to fuel itself.

this, which kicks off the first bigmetabolic shift as your body enters phase two of starvation: fat burning. the fat-burning phase canlast from days to weeks. during this stage called ketosis, ourlivers metabolize fatty acids and the smaller fat-chain derivatives called ketone bodies; they replaceglucose as the main energy source. these compounds come in three differentwater soluble configurations that move from the liver to the heart, brain, andother tissues during periods of fasting to try to keep things going.

some people,like hard-training triathletes or body builders are those on a super low carbhigh protein diet are maybe in ketosis is pretty often. itdoesn't mean they're starving, it just means thattheir bodies are running differently because either they're not eating enoughcarbs from which to get glucose, or they'requickly burning through them. but if you think that eating butter covered baconto burn body fat sounds like a good deal, you should know your brain might be less than amused. your braincan't directly use those fatty acids as

fuel because they're too big to squeezethrough the blood-brain barrier. and our brains are a big energy suck --they demand about 25 percent of our stored energy to function properly. the kind of greedy like that needing about a hundred and twenty grams of glucose a day to stay happy. that's like three cans of coke: it's like fourcans of coke if one of them's diet. so in your first day or two without food whilethe rest of your body starts fueling itself on fatty acids, the brain drains the last bit is stored glucoseuntil it really runs out.

but you probably noticed that no one dies after just twodays without food: that wouldn't make very muchevolutionary sense. luckily, your brain is smart and it has a backupplan. within a few days have no food, your brain recalibrates its glucoserequirement from 120 grams to about 30 grams, and it changes the menu. the brain nowstarts eating those processed ketone bodies, which, because they're smallerthan fatty acids, can get through the blood-brain barrier. this is a great evolutionary trick to keep us alert enough no matter how hungry we areto continue to look for food. but even if you are semi alert you're definitely not in agood mood.

as a hungered is continually deprived of vital nutrient, itgets to feeling depressed, anxious, lethargic, socially withdrawn, and startsto have trouble concentrating and comprehending. the third, and final phaseof starvation begins when all your fat stores are burned up, and the bodyswitches to using its final reserves proteins. this phase is marked by a rapidmuscle depletion as your body cells start to break down their own proteins into amino acids which your brain now gobbles up. proteins are essential for proper cell functioning, sothings go downhill pretty quickly as

your body starts eating itself, basically, in aprocess of internal self cannibalism called catabolysis. still, your everoptimistic body tries to run damage control by eating up your least vitalcells for as long as possible as it holds out hope for more food. but, after weeks of no food -- once yourbody has burned through all available glucose, fatty acids, and protein, musclemass, it's got nowhere left to look, and theend is near. even mind that by this point your body is sogrossly deficient in vitamins and

minerals and has such a weakened immunesystem not just about anything could kill you. in the end, the ultimate cause of death duringstarvation is often cardiac arrest, due to excessive tissue degradation. the heart simply can no longer supportitself with such limited resources. it's enough to make us all, i hope, reallyappreciate everything we eat, at least for this one day. thank you forwatching this episode of scishow, if you have any questions, comments, or ideas for us

where the comments, and on facebook andtwitter. and if you want to keep getting smarter with us here at scishow,you can go to youtube.com/scishow and subscribe.

what's a keto diet

Thursday, March 30, 2017

what to eat on keto diet

what to eat on a ketogenic diet

what to eat on a ketogenic diet plan

hey guys your keto coach here. brisk morning,itâ€™s like plus seven in toronto, ontario canada. but out here iâ€™m going to show youhow to deep fry chicken wings for a keto diet. iâ€™m outside my back yard and iâ€™ll showyou what i do and the tools i use and this will be a time out video with a few littlebreaks in between. iâ€™m going to be deep frying today so wehave a bunch of chicken wings which were dried down. theyâ€™ve been patted down, you cansee from the napkins here, they are very dry, itâ€™s really important to have dry wingsso it doesnâ€™t splatter up in there and so it also cooks properly. some of the itemsthat we will be using today, ill show you these later, some kind of hot sauce so i usethe one here, just make sure thereâ€™s no

carbs or sugar added. in canada we have thisfor organic butter so i use organic meto for pasture butter and then lastly, some himalayansalt just to give it some flavour. so yeah those are after the deep frying. this is mydeep fryer, itâ€™s a t filed deep fryer, works really good. just outside so it doesnâ€™tsmell up the house and what we do is we set it to 375 or 374 in this case and if you openup in here, youâ€™ll see this nice golden brown oil, its actually peanut oil we use.we donâ€™t use anything else, peanut oil is good for you and actually works really well.it is expensive but you can keep re using it and this one is actually good because itgoes right back into the bottom container after itâ€™s done. so iâ€™ll go right backafter the temperature has reached the 374

degree mark. and also when you do cook itfor at 374, 375, you only deep fry for around ten minutes and the wings are done. so we have reached 375 so i want to put thewings in so what iâ€™ll do is ill grab a couple here. so i put enough in here just to makesure we have good coverage but donâ€™t put too many otherwise itâ€™s not going to cookproperly so youâ€™re going to have to do a couple of batches which is fine. okay so wehave that so we are going to slowly put it in the oil and here it is. alright so nowwe are going to set the time right here for ten minutes so itâ€™s set for ten minutesnow so thatâ€™s it. once itâ€™s done in ten minutes iâ€™ll take it out.

so here it is after ten minutes. you see itsall-golden brown. so i have already mixed my butter and hot sauce together. here itis half a cup. so iâ€™m just going to pour some of it in here, mix it properly. you canadd as much as you want, eventually youâ€™re going to have to mix it all together any way.so let me just toss this up real quick. then ill sprinkle a little bit of salt in there.thatâ€™s it and then iâ€™ll put it all in here and wait for the next ten minutes forthe next batch. iâ€™ll keep repeating it until iâ€™m done all the chicken wings that i showedyou earlier so thatâ€™s it. see how great that looks - now you know how to deep frychicken wings for a keto diet. the question i get often is how many wingsi eat. again itâ€™s always important to think

about how many macros you have. make it fitinto your macros. two to three wings, three to four wings sometimes is what a lot of peopleeat but itâ€™s a great fat source. the fat to protein ratio is great in wings so thatâ€™swhy itâ€™s such a good thing for keto. again if you have any questions, if youâ€™re lookingfor keto diet or keto consulting, hit me up at myketocoach dot com and make sure you subscribebelow because iâ€™m going to be creating more videos for tips and tricks and quick recipeslike this. thanks

what to eat for keto diet

what not to eat on keto

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what is the ketogenic diet for weight loss

what's up guys welcome the primaledge health podcast i'm here with darth mother f'n luigi his username is darthluigi on reddit and he uh he moderates the reddit keto and the reddit ketogains board and i think the keto scienceboard as well so this guy has seen like all the questions people have about ketogenic diets and he's been doing a keto diet for how long now luis it's been 14 years now for all the types of keto diets

do you feel like you're uh... you're missing out on all the carbs not really...that's cool so yeah luis villasenor is here darthluiggi! uh we're gonna answer a bunch of your questions from reddit, facebook and um yeah we'll just, we'll jump into it i guess i'll start with uh but this one is like the most recent question that popped up to reddit how do you deal with stalls when lifting i found that the advice in the strong lifts program didn't work for me when i started my games last november and it deluding stalled by twenty pounds or so and then increased my weight by five pounds a week instead of five pounds a workout

however i don't know if that's considered optimal i wanted to hear your take. so here's a loaded question right off the bat how do you get gains when you stall i think that first we have to remember that any lifting program um that they're not thought of as you eating at a deficit and then we have lots of people here that are lifting while eating at a deficit you won't be making any big gains when you're eating below your

suggested calories. you gotta eat for gains, you can't just lift exactly if you're not gaining it's because you're not eating. and really uh we have to stop like chasing the is unicorn you want to get ripped and lose weight at the same time like because people uh mix getting ripped with getting huge there's one thing about losing body fat and there's gaining muscle you're not gonna be doing both really it's quite impossible

unless you are taking steroids or a genetic freak or maybe you're very overweight and maybe you're eating less you're getting energy from somewhere that is your fat stores right? yeah. so to answer this question is if you're not really seeing results i will say uh concentrate first on that you are eating adequate protein and then just suck it up there's a variation of stronglifts that is for cutting and instead of doing

5x5 you end up doing 3x8 yeah well also i mean the question it's hard to answer a question like this without knowing more about somebody so like i mean how long have you been training for 6 months and your bench presses is 135 and you're not making progress? that's gonna be a lot different than if you're like benching 2 plates for 5 reps or for five sets of five and you're stalled there. um so like your training age comes into play and i mean if you're sticking with a linear progression

program like a five by five you should make steady gains as a beginner for a while and um then you might have to switch up your program there's plenty of other programs out there like wendler's 531 is another solid one. there's different variations of the 5x5 program i think what's that guy ice cream fitness a lot of people are doing that one right now it's kinda popular but our yeah.. you could try different program but if you're not eating enough, if you're training too frequently, if you're maybe not training hard enough

there are so many things that could come into play so maybe sometimes it helps to just get like a coach and work with somebody who's pushed past the plateaus that you are sticking at and they can maybe help you out or ask a bro in the gym is bigger where they get their steroids... no i'm just kidding exactly. here's another one you want another loaded one? ok. what you guys share about your knowledge of reactive hypoglycemia been wondering about this if you are overweight and have cravings

what happens if you don't eat. alright so what's hypoglycemia what happens if you don't eah, uh why doesn't portion control work not sure what that really means... uh when is the body's hunger thermostat broken? that i mean this is a super loaded question i mean we're getting into things like leptin resistance and leptin sensitivity i mean you could spend months researching each one at least these topics so, i don't know, you got anything to say that question there well about the hunger part,

hunger is something you will learn to control especially if you're doing fasting for example i come from a body building background where i used to eat every three hours and my body was so used to eating every three hours when that when i didn't eat i was uh, my head started to hurt i used to carry a protein bar in my backpack or a whey shake or whatever you know and 20 grams of protein every 3 hours then i started researching about intermittent fasting

and how it relates to keto and about a little more than a year ago i said really... "fuck it." no more 4-5 meals a day i'm just gonna have one meal or two meals yes the first week was a little it hard, but once you push through it uh hunger. for example i haven't anything since about 9 p.m. yesterday and went today in the morning and did my usual lifting routine without any food, just me

coffee and um some pre-workout, and here i am i'm not hungry right now, and my next meal is probably is gonna be about 5 today so... yeah okay maybe the hypoglycemia thing can come into play when you are first adapting to a keto diet so maybe just having a little bit of food and maybe eating more frequently when you're adjusting. but eventually like you should be getting reactive hypoglycemia on a keto type diet, you should be adapting.

exactly, and also most people are and lots of people when starting keto like in our last video, think that because they feeling uh, heart palpitations, or maybe their head hurts, they're being hypoglycemic, when it's just lack of electrolytes the body is switching from a high carb to a high fat diet and it is just like a little bit confused you're just electrolyte depleted is not real, really hyperglycemia unless you've been

reviewed by a doctor and and you really have it you know in there there's another question here about a re- feeds so i think that kinda ties in with what we're just talking about so um have you ever tried bodybuilding bulking with carbs this includes high-carb diets, balanced diets, or carb refeeds/cycling if so what did you experience? so i'm yeah what's up with the, have you experimented with like high-carb diets in the past? i'm sure you have, you've done body building for like a long time so yeah uh, i started

doing body building with the usual high carb diet i did have some success with it but you know that the normal progression i'll even post some pictures. i was somehow strong but i never got super lean. and yeah, what is better? i think that most are, sorry, i think that both keto diets and high carb diets are comparable in relation to how much

you can build. what's will be the most important thing is that you're really eating for your gains you're really lifting consistently and really eating adequate protein. it comes to consistency you know? i'd say as far as like gaining weight... can you turn your sound down a little bit? i think there might be like little echo luis. as far as gaining weight i think maybe a high-carb diet would make it a lot easier to eat in a caloric surplus and i think a lot of people might have trouble getting in

all the calories a they would need on a keto type diet if they're trying to gain weight so i don't think carbs are necessary to build muscle but they just might make it easier for a lot of people mean this year your on a full keto diet it may be could be a little difficult to get in all the calories because you have such a such decreased hunger and the satiety is so high so refeeds definitely aren't necessary and i haven't really seen any proof either direction of if they help increase gains. there have been studies that show

that there's equal muscle gain on a ketogenic diet as compared to a high carb diet. there's been studies show that um, keto diets can impinge muscle gain and a lot of people find it hard to gain weight or keto diet exactly as you said there there are two things. the first would be that people don't eat that much on a keto diet they are not hungry and they because they are not really measuring they say "i'm eating

until i'm not hungry anymore." but are you really eating uh enough. and then comes the second one. you know when you are doing keto for a long time you think that you lost muscle. and yeah you may look a little bit smaller because you are not retaining water or glycogen that doesn't mean that you are losing weight... or.. sorry.. losing muscle. if you look at all the videos and podcasts and whatever and people that say that you lose muscle on keto they've just been doing it for 1 or 2 weeks

shows on people. you lose all your strength on keto." and they tried keto like four days it's just like. yeah they say that my head hurts, and i lost all my and muscle and looked deflated look smaller. when/if you do a carb load you're gonna gain all the water weight back. i haven't done a proper carb load in a while but maybe for my next experiment, i'll do a

ckd, loading of rice whatever and then measure up how i look. i haven't done it for a while but the last time i did it i gained maybe i don't remember, 8 or 10 pounds of water. yeah i don't think... i don't know, i think what a lot of people experience anecdotally within a small period of time where they try like a low carb diet and their adapted to a high-carb diet, maybe should take into account that their perception is gonna be skewed, it's like if i suddenly ate

a super high carb diet for two days, i could say oh high-carb diets suck you feel like crap on a high-carb diet that might not necessarily be true like have you been doing a huge refeed you're probably feel kinda shitty because your just pumping your body full of stuff its not really used to digesting and it's not going to let's do with it. so you kinda have to adapt in either direction and give something more than 4 or 5 days before throw the verdict in and say that it sucks it doesn't work or

you lose all your gains. you can definitely build muscle on a keto diet. luis has been pretty strict keto for a long time and he is making gains. i've done keto for like over almost a year now and building muscle and adding strength just fine so i don't really see any reason why you would need carb loads if you wanted carb loads and it helps you maintain your diet be healthy like there's no problem with that, why not. yeah it's a really a debate i'm not saying there is a best way or the only way i really like i

i don't like to get in these types of arguments. the best diet is the one you can keep doing for a long time you know? the one you are happy with, the kind of food you like uh people really get uh inside these questions and then they spin their wheels and "i want the best diet." just leave it evidently it doesn't matter if you eat carbs or eat or eat fat, it's what works for you. what you like for health markers yeah like a high fat, ketogenic diet can be really really good

for a lot of biomarkers and for improving metabolic metabolic health and for healing your metabolism and your mitochondria but for some people it doesn't work very well for some people it can cause issues, so it doesn't... just because it works for a lot of people their health doesn't mean that every single person uh should do it or that we should like scream from the mountain tops that everyone should be doing it. i definitely would recommend a keto type diet for people who can adhere to it, and would like you know fatty foods and like to that kind of stuff

so um yeah. also i'll my personal take is if you are really overweight try keto. there's like you have nothing to lose but probably body fat really right do it eat you like you're gonna be uh all time you're not gonna really feel like you're on a diet you have more chances of keeping up the diet. you'll get energy you start lifting, if you haven't done so... and probably you'll get hooked on it

and then again, uh consistencies, will get you there if you by any chance drop off your weight and want to try a higher carb diet, by all means, try it. it's up to you, whatever you like me personally, returning to the question i've tried the higher carb traditional diet then i found out about keto and started doing what everyone else, cyclical keto diet because i thought i would get bigger gains with the carb cycling it worked, but it happened, what happens to everyone

i ended up doing more carb loads then i shed and i lost a lot of time doing the depletion workouts and that interfered with my training, you know yadda yadda yadda, then i stopped doing ckd and moved on. i did the traditional keto and followed the i didn't really eat carbs, went back to my books and reviewed the targeted keto diet and started experimenting with that and i feel great with a little more carbs

i still get gains and i look leaner so it's a little bit of the best of both worlds well i in this will work very you're already lean, and maybe your insulin resistance is like better. i don't know. i don't have the papers on that. but there are lots studies and books on this. maybe we can throw in some more links regarding the tkd but basically that is why this works. because you have a little bit of carbs that may help with you reach, you know,

that point during your workout when you are burning up all the fat you have for energy and maybe you need that little extra push, before bonking or you can have less rest periods between sets. that's all that it gives you. this is a tkd a lot of people do like a targeted ketogenic diet. does that originally come from lyle mcdonald's book? the ketogenic diet: a complete guide. people can read that book if you want to learn a little

they can get it. it should be one of the books that people read. about keto it's a little bit old. i found it in 2001, back when i started ket. so it's maybe it's a 17 on year old book or something yeah. the information about tkd that looks like 5 or.... not more than 20 pages it's very, you know the letters are very big so it's very small information and even lyle says that

there are no really studies on tkd and his claims because it's like the middle ground and people don't want to do the middle ground that's why people start with a ckd because they think they are going to lose their gains. so there's not much information about tkd diet. so ckd is a is a cyclical ketogenic diet where you do carbload like once a week and i guess in lyle mcdonald's book is it like anything goes for one day or how does he no, there's.. lyle recommends actually that you really measure up your carb intakes and type of carb intakes in accordance with your lean weight

is a very structured diet, but he also says that some people and some of his plans have tried the ckd, like anything goes most people they just do it like an anything goes diet and that's why they fail. the real ckd is high carb very low fat. what you want to do is cover all the glycogen you are losing on the diet, super-compensate and use it for lifting. and probably staying isocaloric which is why you are

lower the fat when you increase exactly. it's not just like... i mean i think people take these refeeds and they think about it all week long and they are like " ohhh it's saturday." and i can eat donuts and whatever you cannot be eating poptarts. definitely you can not be eating pizza. like a whole pizza! when i really did the ckd properly. it was like... sushi. maybe some paste... whatever those are like 200 or 300 grams of carbs. rather than like a kilogram

worth of carbohydrate calories. exactly. i think people can kinda take it from there and do some research into lyle mcdonald's book and some other people's stuff i mean keifer does the carbnite thing which i think that can be marginally successful for some people but i think when you call something a cheat day and you look forward to it all week people go nuts with it and it creates havoc then you'll feel crappy for like weeks later. when i tried kiefer's

carbnite i didn't feel very good for like three days after it so i decided i don't need to use carbs anymore, and then maybe six months after that i actually tried intaking smaller amounts car jus around workouts maybe 50 grams of carbs and it didn't really negatively affect me anywhere near what like a whole cheat day/refeed day exactly. so i think it's you know controlling the amount of the macros that you intake is really important that why keto works, that's why all these people are really into the iifym

tracking the grams of food that they eat every single macro, every meal that's kinda what it takes to to take your body fat to a certain level unless you have really really good genetics and our naturally super lean. so uh. exactly. well we have a lot of people on the facebook group that our following sort of a tkd diet we awesome results the use like 30 to 50 grams of glucose pre-workout? yeah exactly. and like eat or really depends on the type of training they're doing and

duration and whatever but you have to experiment and it is not like... people be that you are eating sugar. you're just like eating a small amount you just enough to like offset maybe just like um enough for you to lift heavy it really doesn't make that much of a difference, you know? i think there's something to be said about doing a more standard ketogenic diet for a period of time before you play with carbohydrates

because when you get your baseline metabolism adapted to like a high-fat diet there are certain adaptations that take place which made you able to handle the carbohydrates a little bit better if you do play with them like on a tkd i think people should maybe not start out doing refeeds at least give yourself a few months to adapt. exactly. alright let's move on to another question. this guy asks, what are your favorite

fat bomb snack recipes? that's like this really gross term that people use i don't know i think may jimmy moore came up with it and i don't know, people talk about fat bombs as ways increase your calories with fat and maybe to create more ketones, which some people are very into chasing high ketone numbers but the fat bomb i mean i guess like for me when i want to increase my calories an i want to intake more fats because when i increase my calories i don't necessarily want go super high

protein because makes me a little lethargic if i get past a certain point i rather have my body burning fat. so what i'll do is i'll maybe have some heavy cream in tea i'll just add extra butter to my eggs and sardines in the morning or something like that a little bit extra butter actually adds really great flavor to meals heavy cream like heavy cream is really amazing, really thick heavy cream, drink that stuff straight what do you like to do? i don't really eat

fatbombs really i've only had like 3 fatbombs in my whole life, and once the first time was after reading a post on reddit. and said okay let's try and make this really it's good but i get enough fat from my regular food that i don't need it i don't think that if you eat whole foods you don't need fatbombs. yeah i mean ifyou make 5 eggs with like a can of sardines what i usually eat for breakfast, i'll have like

3 or 4 eggs, a can of sardines, if you put 4 or 5 tablespoons butter on that you're gonna have a meal that's probably almost like you could have 1000 calories in that meal you add a little bit like a ricotta cheese and you could have 1,000 calories in that meal, you eat three meals like that, you get 3,000 calories, so i don't know the fatbomb thing. for example my fat my usual meal is eggs, with coconut oil maybe a half or a whole avocado.

1 or 2 slices of bacon or fatty ham then maybe i'll have a big salad with 1 or 2 or 3 spoonfuls of salad dressing you know that's all you need how many grams of fat are you eating per day? for your caloric intake right now., like what you're doing i don't remember right now it should be... depending on whether i'm eating at maintenance which is right now should be eating about 190

at least to around up to 220 around so. so what's that like 2800 calories a day? i go between 2200 to 2600. 2600 ok. yeah i only watch my protein macro. all my carbs come mostly from avocado and a few thing, you know broccoli cauliflower, that's all i eat maybe the sugar from the tkd, but that's it.

this is my favorite question this is the best question actually i think you know it is what does your poop look like? whoa, that's like, i actually here i actually i pulled up a really helpful helpful link to show what a proper keto type poop should look like let's go ahead so this is what a proper keto poop should look like

*laughing* that's actually me pooping ok that's okay, but yeah i mean that's a pretty funny question. i guess maybe this guy's having some digestion issues. maybe he just started a keto diet and he's blowing up his toilet some yeah probably or maybe eating too much coconut oil. some people can't handle coconut oil. some people, they just don't like it

so maybe cut back on coconut oil yeah cut back and also eat some veggies, that's it. eat some babies?! veggies! veggies! green veggies! vegetables. okay. i'm just kidding. there's a question i would like to tackle. the one about the nutrient timing. nice! that's a good one. so uh let's get the bro science police out here to

tell us whatever we say is not backed up by proper science about nutrient timing being relevant all these studies are for athletes or bodybuilders and what happens is that when you read these kind of studies, usually in fitness magazines or bodybuilding.com or whatever is your bodybuilding forum of choice what happens is that yes there is a metabolic effect

or metabolic advantage or whatever but it's a very small one so are you seeing all these results for bodybuilders which i actually competing or maybe someone is doing race of course you want any advantage however small it may be, to win. but for people like your doing this just for your health and you want to look good it really won't be a big advantage. it doesn't matter if you have 8 meals a day or if you are really partitioning your protein exactly

25g each time, really doesn't matter you know if you want the stress about it, it's gonna raise your cortisol if you want to spend your whole day and make your whole life all about it dude, eating six meals a day that's such a pain in the butt. i mean unless you're gonna compete or be making money from looking a certain way what's the point of making your whole life to put a small example.. the other day i was a at this restaurant and i used to eat like that, 6 times

a day bringing my food and whatever. i didn't even look that good there was this guy on another table one was eating normally and another one just took out a tupperware with broccoli and tilapia or fish or whatever and was actually weighing his food really in a restaurant? maybe he was competing or something i don't know, whatever

because it was another table this guy didn't even look big yeah all this stress and everything is again unless you are really competing it's not worth it so if you think that it's not working for you just review that you are really getting your protein and don't worry that you have to eat 125 .5 protein per day if you eat

like 5g more, 5g less, it really doesn't matter. yeah its long-term it's maintain those habits long term. i think when you first start a diet it can be really helpful to not even necessarily weigh all their food, but track their macros really intensely for like five days or a week so that they know what it looks like so you know what your meals are gonna look like then after that you just throw your meals together and you could do everything intuitively i have two tips that have worked for me

1, as you say do a onetime exercise and learn how a 200 grams of chicken breast looks like for starters and then you really don't mind try to eat the same food every day maybe it sucks for some people but i live by myself doesn't really matter for me if i eat 4 eggs a day, it's my usual food and when i'm at work i may eat the same. i only eat differently when i'm

off to a restaurant but if you're eating keto there's not a any restaurant, unless you go to a vegan restaurant your gonna get a a piece of chicken or maybe beef. whatever, you can always eat keto i think a lot of people who are successful um maintaining a good body composition, probably end up in a similar place where they are eating not necessarily the same food everyday but similar like rotating similar meals all the time and there could even be something said about

about that for health. think about when you travel to a new place and the try a food you've never had, you usually get the shits so if you're in a routine a you can't help like there's all this new research about the gut flora and the and the microbiome i think feeding your body a consistent diet of healthy foods... there's something to be said about that and it makes it a lot easier you know when you go shopping and you're buying the same stuff every time you can still make your food taste good, and add flavor here and there

for me i feel the same way. there's no reason to get all crazy and gourmet with it every single meal exactly. you brought up something before about going traveling and eating keto nd maintaining a diet. yeah that was a question on my facebook. how do you what kind of foods do you eat when traveling to be on a keto diet. there are like two types of travels you know? if you're maybe coming to mexico and you want to enjoy the vacation and have margaritas and everything

you're gonna have to compromise, maybe have a cheat meal or enjoy some other food but don't binge and go all the way or just realize i'm gonna gain ten pounds and it might be a little fat when i get back from my vacation but i'm gonna get on track. exactly, that's one way to to see it. if you're going for a business, well try to keep up with the diet, like i said before, there's not a restaurant where you cannot ask for a salad

and chicken right? and even my worst experience was when i started keto and i then i went backpacking through europe and then i went to japan. i went to the land of rice. well there's a mcdonalds there and it was cheaper you can always eat, or even if you eat a sushi you can go and ask for eggs eggs with salmon, or tuna fish you go out to sushi with your friends, you get sashimi instead of instead of rice. people say for example when i was a

when i was in japan, that japan is very expensive. you know if you eat with the locals it's really not expensive. you can go backpacking you can eat, there's like small kebabs sticks with beef and chicken i even learned how to say chicken in japanese it's tori or whatever i don't know it's no that hard, you only have to try it once yeah it wherever you go you can order whatever plate just skip on the rice and i mean if you're traveling more locally like if you are doing

a business trip and you're not necessarily going to another country where is a totally different foods if you're on a consistent diet like for instance, we lot of fish so you can get canned mackerel or canned sardines anywhere for really cheap, so it's really easy to eat when traveling and those other foods you can make it which travel really well like pemmican, which is

like a native american recipe where you take dried meat and you render tallow basically tallow and spices and dried ground up meat. so there's a lot of like keto friendly foods that you can bring with you. if you're not going to have access to any food, but i mean you don't need to get all crazy and like body building style diet, packed into it's actually a time where you can use a quest bar for those that love it, or maybe a protein shake.

about two weeks ago i went snowboarding and this is the first time ever that i ever bought quest bars. i had it i've had them in the past, but i didn't buy like 8 i didn't even use them, i had like 3 of them everyone says they are really good. they are good. i was surprised do you believe that they are really no carb? that they contain as many carbs they say i've heard they taste like too good

well there's experiments up on the on the reddit keto by measuring his or her blood glucose after ingesting a quest bar and i think that it did raise his blood glucose. what i can say is i had like 3 or 4 during my trip. i was snowboarding for about 4-5 hours a day and the yeah well i wasn't really hungry because i was doing if yeah well it was like, ah they're good, a little bit of a snack

whatever you know? yeah it's not hard to travel, whatever diet you are doing it's really not hard travel on you just have to think a little bit clearly and then if you're doing a high-carb diet and you have to like measure your macros really track your macros you can also travel easily to its not that big a deal and have flexibility too don't be so crazy where it's like you think if you have end up eating a few extra carbs you're gonna get cancer or you're gonna die, you have to

you gotta be rational. you fell off the wagon, well get up, nothing happens. i just made a video about cheat days you know it's like if you're gonna eat carbs, eat your carbs and get back on, and you're gonna be fine. you don't have to turn it into this huge like like guilt trip you got a little things talking to you in both ears "you're useless! you're fat now! just chill out!" go eat what you want to eat and then get back on your diet and you'll be fine if you gain a few pounds you gain a few pounds, you're not gonna ruin yourself with one meal

slip you know it's okay you will survive i like this question. this question is cool. i stopped doing back squats years ago because i do not like the compression and shear force attributed to them i just feel like there is too much of an injury risk even with good form those last reps always seemed dangers recently i've been reading into front squats and what they bring to the table such as less ways to more of a core workout, more quads and arguably less compression and shear

force due to better bio-mechanics um so you're saying you don't like back squats because you have weighed on your back i think back squats are a very safe exercise especially done correctly unless you have a broken knee or something i don't think there's a problem with backs squats. actually the point of the squat is having weight on your back! yeah! and that's not bad i mean actually you will increase your the mineral density in your spine and make it stronger

you're not gonna load up three hundred-pound if you've never squatted before just ease into it. and front squats being better than back squats i don't know it depends what you are training for i guess. well they work a little bit different. regarding back squats... i'm gonna do a big confession here. i didn't do squats or deadlifts before 2009/2010 remember i was a bodybuilder bro so what were you doing? hack-squat machine?

squat machine and leg presses that's all i did like an extension the usual bodybuilder exercises. i had never really deadlifted with a barbell i used dumbbells and very sporadically and stopping with this bullshit is what really got me really gains. i have a lot of picture to show yeah like a good but nothing compared to what i have achieved today and

i'm very sure it's the result of going back to compound movements and doing them properly. if you're afraid of doing a squat well first learn to do a proper squat and then maybe invest in a good belt makes a really be difference. it helps to maintain a good posture and you won't get any problems and also don't go to heavy. you know a front squat front squats are actually more difficult to do than a regular back squat

front squat is a great exercise but i think you should do them both. yeah they are complimentary. maybe for an athlete that's jumping and once running speed a front squat might be a little bit better because you a little more upright but you still wanna do some back squats because they're great. it's a great exercise. it's one of the best things everybody should be able to squat. everybody should be able to body

weight squat down butt to the ground, everybody should be able to do that i mean children shouldn't be allowed to graduate from kindergarten... kindergartners can still squat but once you get in like grade school-age the kids are sitting on their butts all day and they lose their bio-mechanics, so i think everybody should be squatting. not necessarily with a huge load but everyone says should squat, it's a great exercise alright, so here's a question is tkd

that's like the targeted ketogenic diet, that's what luis likes to do a good for bulking up if i'm just bulking should i not do keto? so this person wants to put on muscle if they're bulking should they not do keto? oh man.. it goes hand in hand with the previous question or what we talked about before. i think it's are you eating enough calories? are you really lifting with dynamic weight program? that's all there is to it so my personal opinion is tkd

works great for building muscle it's also depends what do you refer to by bulking up? if you are referring to just gaining weight? or do you want to gain weight while keeping the keto diet most of the time? if your goal is overall health and you like eating keto and staying on keto tkd is a great option. you could also try ckd or maybe go back to a high carb diet. it's all up to you yeah if high carbs makes you get in those calories and bulk i guess that's the way to do it on i wouldn't say one is better than the other

i mean i would say that eating a lot of carbs makes it easier to gain weight but also easier to gain body fat because you're not tracking what you're eating and you're just like "i'm gonna bulk!" you should just eat whatever you want if you wanna do a fat bulk then eating a high carb diet is fine and not tracking macros is fine but if you want to gain lean muscle only and minimize fat gain then a keto diet can work very well but also a high-carb diet could also work but you're gonna have to be strict in how you partition your nutrients

and what you're eating. exactly, for example to end up this question. imagine as i said before, or in my personal case i'm almost eating the same things everyday the only difference is when i train i do have a little bit of extra calories some of them from mct oil some of them from extra protein and some of them from extra carbs that's it. that's like the little difference you need to gain muscle.

there's no best diet for cutting it just whatever you can adhere to and whatever works for you the best especially long-term it's like if you wanna stay lean it's important that you adhere to a diet long term and that you're not gonna jump back and forth and yo-yo about is acetone breath a guarantee when in ketosis after about two weeks all i had was a feeling of dry mouth even though i was drinking plenty of water... okay are you eating carbs? that like yeah

it really doesn't matter how you measure but if your eating carbs, you're not in ketosis if you stop eating carbs for a while 2-3 days, you are definitely in ketosis. maybe unless you are eating lot a lot a lot of protein you might be... this is a thing i love people say "you're eating too much protein!" we have to remember that too much or too little depends on the person each person's physiology and lean body weight

we get into all these debates on facebook and ketogains and and the keto reddit board. "no you're eating a lot of protein you're gonna... it turns into chocolate cake! it turns into sugar!" a famous keto guru said that eating too much protein is just like eating chocolate cake and that's like that's not that's an absurd statement. that's not real. i don't know why he said that but look, if you eat too much protein you might not be in ketosis. you might not get high blood ketones, but that's just rhetoric. if you're eating to high of protein

your still gonna lose body fat. you're not gonna storing body fat, and you might oxidize protein for energy but you might not be in ketosis still lose weight so you don't ave to think like a few extra grams of protein is gonna stall your weight loss whatever its kinda silly it all comes down to semantics in my opinion here's a good question. what is your opinion on how keto intermittent fasting stack

up together specifically in regard to hormones seems like both lifestyles sort of stimulate starvation without actually starving do they have a compounding benefit is everything in context right so i mean exactly. if you're looking for health benefits if you're trying to if you're fighting a chronic diseases such as cancer yeah i think they could both stack up very well. it depends on your goals i mean if the if you're coming from the place of someone trying to build muscle

as fast as you can intermittent fasting plus keto probably is not ideal in my opinion you know to build muscle but it depends on your goal for health and hormones they would both have a similar effect on your fasting insulin level and keeping insulin level low. i mean what do you think luis? i think i agree pretty much with what you are saying. there are lots of studies building both pro and against

both keto and intermittent fasting like you know leangains fans they say there's a big advantage for doing leangains style diet which is basically intermittent fasting with some carbs post-workout and whatever it's the same if you're going to be doing intermittent fasting to do it for health, i think they work very well together if you want to do them for gains, again, as we said before it's all about the calories

i've been doing keto with intermittent fasting like protocol for almost a year and i'm breaking my personal records in powerlifting and i look leaner and stronger so what can i say. my experience for me, intermittent fasting probably isn't the best thing for gaining muscle. i mean there's no science to back that up this is just my opinion i don't think it's the best thing building muscle that's just

in my like in my experience i think that there... we talked about nutrient timing not being that important earlier but i don't know, i kinda go back and forth on it because i think there can be benefits hormonally if you time things right, like right after your workout for instance you're probably prone to being in an anabolic state so having a meal after work out i always try and do that but do i think i'm gonna lose my gains if i don't no way, i don't worry about it if i can't get a meal in so... i don't know... bro science bro science accusations

are gonna fly. it's like, i don't care it's like look it's what works for you and you're not gonna find a study that's gonna tell you you know you can cherry pick studies and find studies backing up whatever you want and you know as far as like bro science and real science that's all just rhetoric, you know it's like you can call anything bro science or say anything is real science it's just i think the whole thing is just funny its one of the reasons why the internet is such a strange amazing place. like first there's a

schematic i once saw like i'll if this than that you know? is the guy that he's telling you this is ripped? or does he has a body like you want to achieve? yes or no? does he lift? is he natural? what is he doing? does it have science to back it up? then maybe try it but you know don't have a overanalyze things. just do it. and also just because

just because a ripped dude says this works says that like eating cow patties gives you the biggest gain ever he's super big and ripped that doesn't mean that what he's saying is true i think you you gotta think rationally and like you said you have like a line of logic when you want to try something or study something. just try it if it works it works if it doesn't work it doesn't work. i used to to think that intermittent fasting was bullshit your know? well how do i know it's bullshit or

not or not if i haven't really tried it? you know? i like intermittent fasting, i did it for like a year, it was great and it makes you very insulin sensitive as far as like maximizing gains i wouldn't say that it's the best way to gain muscle probably not. if i was really trying to build as much muscle as i could as fast as i could and that was my main goal i didn't care about health i probably would do like a higher carb diet with like you know with some

maybe with crazy nutrient timing and you know just like really obsessively maximize it but i don't care that much, like i like to make gains i like to get stronger and i like to be healthy and i like how keto feels so that's what works for me doesn't mean it's gonna work for you. doesn't mean that everyone has to do it like luis and i you know? you have to understand also another thing. maybe you are 14 or or 16 you can you join the pop-tart crew

well most of the people commenting, talking shit on all these videos are between 14 and 16 anyways some guy the other day attacked me on reddit because he said that he said that i've been lifting about twenty years and i only managed a 425 deadllift. you've been deadlifting for like a year right? after 20 years i only managed a 425 deadlift. man i'm i'm a manlet, for me that's like lifting a mountain

how tall are you? 5-foot-1. 5 foot 6! luis is 5'6" and he weighs like the same as me man, i'm 5'9. luis is freakin big strong dude. especially for his size. and this guy, i went a through its history, and he was like lifting for 10 months and probably 16 like well man what are we even talking about and also another thing that returning to the question is i'm almost 38 years old i'm

in near my hormonal and genetic potential i not going to get any bigger really. yeah. if i was younger i did the when i was young i did a high carb diet. it worked well for me. right now what i think works better is a low carb diet i think there's this funny thing on the internet with just like these wars and troll, they're like troll wars you know it's like the internet is like the lord of the rings or the hobbit you've got like trolls and orcs... they're both

under the age of 18. everyone's battling each other over bunch of minutia and rhetoric and bullshit... look if you wanna eat iifym diet, which is not even a diet, it's just a saying that came about on bodybuilding.com forum because kids were asking stupid ass questions like "can i eat a pop-tart on my diet and the answer is "well if it fits your macros." then they started abbreviating it iifym because they were sick of answering stupid questions look you can include a little bit of junk food in your diet but for the most part

most people with like a good physique are eating whole foods and are eating, even the people who rep iifym they're out there saying that ninety percent of your diet should be whole foods and nutrient-dense foods not pop tarts and captain crunch to meet all your freakin' macro needs but it's like things get misrepresented and taken to extremes and then these kids come on and start bashing anybody was like doing a keto and it's like dude i'm not out here saying that everybody needs to do keto it

better than iifym for whatever reason it's just it is a good diet for me and for a lot of people and we provide information to help people who are interested in it we're not trying to convert you all to the dark side like a low carb diet it's not about that it's not about like religions and drawing lines in the sand iifym works, i all these other diets work for a lot of people just quit bitching and fighting about it and hating in comments. it's so stupid such a waste of time. now that you brought this to

to a point. i have some trolls that one of their favorite sayings or responses when against keto is: why would you forfeit a whole macro? in regards to not eating carbs. if you looked at how i eat you would see that i eat almost more vegetables a day than the average person. i eat a lot of vegetables. alot of vegetables don't have carbs carbs are not really an issue i'm getting more nutrients

in my broccoli an cauliflower and kale and spinach than you will get from your bananas or oranges people just don't do that exercise. there's a lot of people who hate on keto i don't understand why. they say that you can't forfeit a whole food group. i'm eating about 30-50g of carbs. how much fat are you eating. there you go they are eating like 60g of fat. they are eating about 20 or 30 grams of fat

a day. that's pretty man, that's like unhealthily low. frickin 20 to 30 grams why would you defeat all that fat. so i'm doing it wrong because i'm not being carbs but you're doing it right because you're not eating eating fat. so what's the logic behind it? you don't even need to get into it. if you wanna see a stupid ass diet look at this durianrider and his frickin' anorexic insane girlfriend are doing their eighty percent carbs 10 percent protein 10 percent fat and it's like

and they look like skeletor. no actually skeletor was ripped they don't look like skeletor returning to the poop question. i would like to how does freelee poop? by eating how many 30 bananas a day? his poop smells like roses man and if he even touches weights he blows up. he's just like he looks at weights he gets ripped the great durianrider, just asking how awesome he is

this is a good transition question here we go would love to hear your thoughts on zero carbs and bodybuilding so this is like everyone's about zero carbs now because people take things to extremes all the time and so keto is pretty popular so lets go zero carb. i'm talking being fat only diet. reason for asking is that i've been playing around with it and i felt great but it did result in a really high protein intake sometimes 4-5 grams per kilogram of body weight

guess that's pretty high protein. so i'm not sure that it can be considered a a ketogenic diet probably not a ketogenic diet i felt great and was a lot stronger than on traditional keto on the zero carb diet what's up with that? you ever tried zero carbs? played with that? not like hardcore close... for example yesterday probably i should have eaten about 10 carbs

yesterday because i didn't have any veggies. i feel the same. like i've never done that on purpose if you do like zero carbs but high protein. you're really not gonna be a keto diet. more like a dave palumbo diet. have you heard of john andersen? john andersen deep water method, all meat diet basically. he's really big and strong and ripped. i don't think it's detrimental. maybe you get results.

the only thing i think is not so great is that maybe you feel tired or lethargic because all the metabolic processes all the transforming protein to energy that's the only issue i would have. maybe it's not sufficient and yes you are going to be probably in a process of gluconeogenesis in this case because you have to get energy from somewhere and the way to get energy from protein is to convert it to glucose.

yeah it seems like something, i don't say it's unhealthy but i'd say it's kinda unnecessary it sounds like it's not the easiest diet to maintain but if you just like eating meat and you don't like anything else i just, i don't know if a lot of the people that are starting to get into this are getting into it because they've got an unhealthy relationship with food and they're afraid carbs i don't know i think it just comes down to like whatever works for you

and there's people who do the zero carb diet actually you know who came from that a lot this zero carb stuff... the main guy was owsley stanley and he was one of the biggest manufactures lsd back in the sixties he was like the main lsd chemist for the grateful dead and he was a the sound guy for the grateful dead he advocated a zero carb diet so yeah that's kind of interesting little fact. you wanted like

the diet of extremes? try vegan keto diet. vegan keto all protein diet that's like to most extreme unsustainable it's like ultra-hardcore what can you eat? just like lettuce and broccoli? it's almost like people get in these dick measuring contest about whose diet is the most extreme that's why i'm laughing... i no vegetables, no... i don't know, for me

moderation in diet is important i think like oh yeah i eat a keto diet, but to me that's moderate. i like eating eggs, and meat, and fish. those are my favorite foods. like my favorite foods to eat are fish and eggs for me that works and that's a moderate diet. i eat lots of vegetables i don't see any reason to cut out vegetables completely i don't know the theory behind it or the science behind it but it sounds kinda of extreme in my opinion. but hey, if it works go for it... just do it

exactly. ok. you got any good questions you see poping up? you have private message questions well i got one question about are being in weight loss long term. is it possible with keto or any diet? in particular, and why is it possible or not possible? my personal take is that it's all the habits you do. people who lose weight

for example, they lose twenty-pounds or thirty pounds weight mass and they are losing weight and then they think they can eat like everyone else, and sadly that's not gonna happen you cannot be eating pizza all day and ice cream unless you have moderation. there was a piece of commentary i saw once on bbc i think i remember correctly about people saying they had a metabolic syndrome, or that they ate at a deficit and that they were not losing weight and

this program they follow the person all day and they record what they are really eating, exact calories the calories they consume vs what they actually ate i don't know... there was like 9/10 people were overeating. and over portioning their food to what they should be eating. so they were not losing weight because they were eating more than they needed, and they were not recording what were ingesting. and then the actually did

the calorimeter test you know where they would do exercise with a breathalyzer and whatever and supposedly this person had metabolic syndrome in truth, she was like 20 calories below what her what her tee should be so this person was not losing weight because she was not measuring what she should be eating, she was eating more. yeah it seems like under-reporting is a big problem with dietary

studies in dietary intervention studies its it's really hard to study also it's not only the person's fault you know portions in a lot of packages are wrong, some of them are on purpose. so people eat more. for example, you look at i don't know it's the issue right now but before i remember a can of coca-cola it said 60 calories, per portion

a person would think a portion is a can no. a portion was one-third of a can so you're ingesting 60 calories you think you're ingesting 60 calories in truth you're digesting 180 of course you end up miscalculating. people really need to learn how to read labels and actually count the calories you know if they're going to be intaking these kids of foods. it's very important

actually its a bore and it's horrible people stress about it and we are the only animal that counts calories we are the only animal that has junk food available to us year round every day. i'm very sure if you eat whole foods and start relying on junk foods you're gonna get better results and even if you just sorta wing it rather than trying to measure everything my only advice in this regard, is like you said before

do one week where you really measure weigh your food as an exercise and see if you are really eating what you should be eating. and then be done with it. you realize how much a portion of each food looks like right? just to get a hang of it. you'll be surprised that maybe you were eating more or you were eating less and that's about it. yeah and there's different levels that depending on your goals you know some people are going to want a weigh all their food some people only need to come within like 10 to 20 percent of their estimated

daily macros to get the goals that they desire and to be healthy i think people either put too much energy into it or too little that can be a problem in both directions. here's a maybe we will just finish-up, wrap up with a couple questions but this one's a nice light and fluffy question. what supplements do you guys take and why? especially as following a ketogenic diet, any influence on deviation from standard recommended doses okay, the first one to question, what supplements do you take are you on steroids luis?!

nooo! are you on steroids? oh man... i would take, really, if anyone wants i can take a blood test of course they pay for it. i have no issues with it. the 14-year-olds think that you can't it as big as luis. these kids have said that i'm on steroids. i'm not even even big. dude i'm flattered that you'd say that but i'm frickin' small i weight 165 lbs when i'm bloated it's like...

well yeah for supplements you know i get most of my electrolytes from real food. i don't really add anything else but maybe some salt i'll try to have some broth or bouillon every once in a while if i feel like lethargic or tired. he's got kind of a thick accent, he's saying bouillon bouillon! i don't even know how to say the freakin' word, but it's like those cubes right? little cubes? yeah.

bouillon cubes. they are very popular here in latin america i was very stoked last weekend when i was in usa where i found in a whole foods the broth like the one you are drinking you know? we don't have it here, although we make our own. but apart from that i only have creatine and i'm using right now a product i love that is called totalis that you can get from page on the internet just google it up

basically my favorite pre-workout so far it has caffeine, it has nitric oxide it has citrulline stuff to make you go a little bit more not gonna get magical gains maybe you're gonna be hyper and lift five pounds more, same as creatine it all stacks up i don't even take creatine right now. i used to take creatine i don't know if i'm a non-responder or what but i don't know if

i noticed anything from it but i stopped taking it and i don't don't know if i miss it maybe i should take it you're getting enough from beef broth that i don't think that you really need it, but i it's so cheap that yeah creatine is dirt cheap and it also has neurological properties apart from lifting so creatine is a nootropic that actually increases brain function neuron firing. i think maybe everybody should take creatine just to get their brain

working properly. you need very little, it dissolves easy as you said before, it's very cheap so why not like even if you're non-responder so lot of people are overweight are afraid of creatine because they think they are gonna bloat but we have to remember that creatine only retains intramuscular water so in any case you will look a little bit bigger so there's no sense in worrying

about creatine. yeah i don't really take that many workout supplements really. i have magnesium on hand just in case i need it every once in a while i don't really use it. as far as supplements i use like food type supplements like i really like adaptogenic herbs i really like reishi and like they're certain reishi products that i actually helped to design but on i don't have it up on my site yet. i'll put it up eventually reishi mushroom

chaga mushroom. my friends david and jared at sent me some deer antler velvet and some chaga so i make some chaga tea every day and have some deer antler velvet those i get good results from those. other adaptogenic herbs that i really like are ashwagandha that's like a hormone balancing herb it's an adaptogen that help your adrenals and help lower your stress other ones that i think are good are like rhodiola that's another really powerful one turmeric which is just a spice i think everybody should probably include turmeric

in their diet because it decreases inflammation. but these are all health things. if you lift like maybe stuff like tribulus and cissus are herbs that i have on hand and every once in a while use. i mean i like playing with supplements, but mostly herbs not much creatine or nitric oxide or any of the standard ones although i've played with arginine stuff but i really don't notice much from those things i didn't really get anything from it so i don't take those

you're not gonna notice big changes from that like "i took for two weeks and then i'm super strength!" or "super swole!" cissus was one that i thought was really cool for like not necessarily strength but i'd say like for endurance during sets in the gym that's a kinda cool herb and it gives you like this crazy pump cissus quadrangularis, it's got the weirdest name but that ones fun to play with if you want to try a funky herb

here's a good question to end with a lot of people... if you're gonna eat all organic shop at whole foods it can get kind of expensive, so if you are trying to eat healthy but also or moderate budget or if you have a family and you are trying to feed five people and you guys don't have don't have a lot of resources for food. this person is asking i would you do a keto diet that is very nutritious but also very

cheap? got any recommendations? for keeping diet with a budget? you can't get cheaper than eggs and chicken i don't know, depending on on where you live here in mexico i can get two whole chickens for 145 pesos which is less than $8 maybe $10... two whole chickens! eggs will be about...

30 eggs about 60 pesos, which is about five dollars so you try to be optimal and eat the healthiest foods and organic food if you can to minimize exposure to pesticides and stuff but a lot of people to them that's not important and what's important is just hitting their macros so i mean i wouldn't recommend eating kfc without the bun but you can get canned sardines really cheap

you can get canned mackerel, canned tuna chicken and certainly if you go to a farmers markets that's a really good thing. if you have local markets like outdoor farmers markets you make a relationship with the people there you can get stuff directly from farmers we buy all our stuff that we could at the farmers market and you can just look for deals at your local healthy food store you don't have to shop at whole foods to be healthy most towns and cities will have

smaller health food stores that will sell good food a lot less than jacked up prices at whole foods. just wherever you live do your best and try to be as optimal as you can don't beat yourself up if you gotta, you know, eat some conventional meat it's probably still better than eating them standard american diet so do what you can. so before we go luis what have you been training lately. you said you were doing deadlifts today what have you been training for strength mostly lately? how you been programming that? i'm

concentrating compound lifts and doing ???? i know, kill me, but i training each muscle separately every day always trying to concentrate on the big lifts first so i'm following a sort of phat program from layne norton which is a little bit of a mix of powerlifting with bodybuilding so you said you were deadlifting today

you wanna show what's up with that deadlift, let me see it 425 sumo now luis, i don't know if you realize but on the internet according to fourteen-year-olds on comment sections sumo is cheating look at that manlet! nice. so you hit 425 how long have you been training deadlifts now? a little bit more than a year

same here! i broke 400 recently. racing to the finish. now obviously 500 right that's the goal it was 450 that's nothing! 500 is the goal! come on! i'll never on never be satisfied it happens, you get a weight and then yeah 450 i guess that's my next goal too got a hit that before you hit 500. exactly. i'm not going to be very happy when i hit 450

that almost 500... almost or 495. i use kilo plates here so... might be under four under 500 when i hit 5 plates so you've been doing the phat type traing so this session session how many sets and rests did you do i start with warm up sets which are about 12 reps of 135 then i do 12 reps of 125

then 6 reps of 335 then 2 reps of 385 then i do 1 rep of 400 and 425 and then de-load and do 6 more at 225 so that's like about 8 sets are you squatting still? yeah right now i de-loaded and i'm 360 375 365? 365... 375...

and the goal is to hit 400 consistently with depth on that? with depth. that's awesome. you have like a crazy bench press too don't you? what do you bench press? bench press alone without a spotter i'm at 350. 350 i've managed even 365 with a spotter with a spotter i've hit 4 plates but according to the internet does not count wait it doesn't count if you have a spotter? no it doesn't count. what if

they don't touch the bar it's just them standing there that doesn't count? no because it gives you extra energy oh yeah... you're taking his chi you're psychic vamping his energy! damn... it's so hard to make gains on the internet. you think you hit something i notice that you are using straps on that on that deadlift. yeah, it's all a lie. and it's sumo with straps and i mean i saw that out of the frame somebody maybe could have

lifted up one-side of that barbell... maybe that's why you cut it out so like i don't know man... ask the kids guys comment down below on why we are cheating and why it doesn't count. it's all in the carbs man. it's the carbs pre-workout. you cheat. alright well this has been fun. i hope everybody enjoys that the conversation we'll do it again sometime it was a nice little q&a so we're gonna get on with our lives do you have any closing statements are you looking for you like your name is

darthluiggi, what's up, when does the new star wars come out? what's up with that? december what? yeah december 2015 well now let's test your nerd skills. when does game of thrones season five start? damn! i'm not a big game of thrones fan sorry do you even game of thrones? no, i'm a loser i know. i don't watch tv, i don't watch netflix. i don't watch tv either but i watch game of thrones download.. i do play

pillars of eternity, oh. you trying to out nerd me? i don't even know what game that is... that sucks if you were a nerd in the in 2001 and used to play baldur's gate rpgs you should know what pillars of eternity is. 2001 i was probably playing roller coaster tycoon 2 i'm a horrible nerd a lower level nerd... sorry guys

i've been nerd shamed i'm is going to end this now this is over don't speak to me again bye guys! bye! do a flex! flex it! do a flex? show your manlet shoulders let's see a flex luis. it's just two guys in tank tops, flexing at each other, this is totally normal this is not gay let's see one!

alright. see ya!