Table of Contents:
When to eat your carbs for fat loss Timing strategies
Video taken from the channel: Mark Coles M10
When Should I Eat Carbs? (MEAL TIMING)
Video taken from the channel: Marc Dressen Personal Training
Best Times to Eat for Fat Loss | Brian DeCosta
Video taken from the channel: Bodybuilding.com
3 BEST Times To Eat Carbs (STOP SKIPPING NUMBER 3!)
Video taken from the channel: V Shred
3 BEST times to eat carbs for increased fat burning…
Video taken from the channel: Get Lean After 40
Best Time for Carbs | Carb Timing | How I Time My Carbs for Fat Loss (2018)
Video taken from the channel: Thomas DeLauer
The Best Science-Based Post Workout Meal To Build Muscle (EAT THIS!)
Video taken from the channel: Jeremy Ethier
Nutrient partitioning (also called nutrient timing or meal timing) is the careful scheduling of macronutrient intake to support weight loss, fat loss, or bodybuilding goals. 1 Athletes who use this dietary strategy plan exactly when they eat carbs, protein, and fat to take full advantage of the nutritional advantages of each.When it comes to fat loss, research on the best time to eat carbs is inconsistent. In one 6-month study, 78 obese adults were asked to follow a low-calorie diet that involved eating carbs either.
The Best Time of Day to Eat Carbs. Carbohydrates often get a bad rap. But they’re one of three essential macronutrients, along with fat and protein.The common conception that you have to get in protein and carbs right after your workout (within 30 min-1 hour) really only comes into play if you’re training fasted.
If you’ve gotten a solid protein and carb meal in before your workout that “window of gains” actually extends to be up to 3-4 hours after your workout.Dense carb foods are best consumed during and after exercise, for up to about 3 hours. And remember, carbohydrates have a protein sparing effect, so we require less dietary protein when carb intake is higher. Before you break out your sun watch and start meticulously timing carb gram intake, the window here depends on many factors, includin.The timing of your meal is also an important aspect of pre-exercise nutrition.
To maximize the results of your training, try to eat a complete meal containing carbs, protein and fat 2–3 hours.”The ketogenic diet is a high-fat, moderate protein, low-carb diet,” says Clark. Up to 75 percent of your daily calories come from fat, 5 to 10 percent from carbs, and the rest from protein.Although the body’s need for carbohydrates and protein is well-known, varying beliefs exist regarding whether you should eat them together.
Carbs provide glucose your body’s main dietary source of energy. Protein provides amino acids the building blocks of lean tissue that enhance immune function and tissue repair.The food intake should have the below quantities of protein, carbohydrates and fat. Carbohydrate intake should be a minimum of 45% (945 calories) and a maximum of 65% (1,365 calories). I.e. between 236 and 341 grams of carbohydrates / day; Protein intake should be a minimum of 10% (210 calories) and a maximum of 35% (735 calories).
However, you can have a meal consisting of protein and complex carbs 1-2 hours after exercise. It’s extremely important to avoid fats post workout. Dietary fats can slow the digestion and absorption of carbs and protein, affecting muscle recovery time.
Do not exceed five grams of fat pre and post workout.ASP is activated by substances called chylomicrons, which carry fat in your blood after a meal. Which means that any time you eat fat, even in the absence of protein or carbohydrate, there is the potential for it to be stored. What’s more, the fact that fat is being “stored” isn’t necessarily a bad thing.
A good rule of thumb is to eat a well-balanced meal 2-3 hours before a workout, such as an egg sandwich on whole wheat bread with a side of fruit. Or opt for carbs with a dash of protein one hour before a workout, such as fruit with yogurt or nut butter. When should you eat protein?What should I eat after a workout for carbs or protein?
What should I eat after a workout to lose fat? Which is the most important macronutrient in a post workout meal?Eating protein and fat with carbohydrates can help regulate blood sugar after meals. If you eat a meal with only carbohydrates, blood sugar will spike soon after the meal. This will signal insulin to be released in the same amount which will bring the sugar in the blood into body’s cells for energy or fat storage.
Feel free to experiment but remember: The quality of the protein, fat and carbs you eat are just as important as the quantity. Here are a few things to keep in mind as you adjust your macros: 1. When it comes to carbohydrates, the more complex the better.
List of related literature:
| |
| from The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body | |
| |
| from Racing Weight: How to Get Lean for Peak Performance | |
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| from Training for Climbing: The Definitive Guide to Improving Your Performance | |
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| from Fats that Heal, Fats that Kill: The Complete Guide to Fats, Oils, Cholesterol, and Human Health | |
| |
| from The 80/20 Diet | |
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| from Keto Living Day by Day: An Inspirational Guide to the Ketogenic Diet, with 130 Deceptively Simple Recipes | |
| |
| from The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer | |
| |
| from How to Eat: All Your Food and Diet Questions Answered | |
| |
| from The Ketogenic Bible: The Authoritative Guide to Ketosis | |
| |
| from Racing Weight Cookbook: Lean, Light Recipes for Athletes |
253 comments
You can also go to https://www.wellness-coach.ro/en/post-workout-foods/
I don’t follow any of this and have no problem building muscles.
Hello, I just started listening. I appreciate what you have shared so far. Learning my body type and the carb cycling has been extremely helpful.
Did you already make a video on how to carb cycle while on Keto and being an endomorph? Or is that what is in your bulk series to purchase?
Are you melodramatic drama queens ever going to produce videos that are results based, BACKED by science?
how many grams of carbs is allowed for the breakfast?
and how many grams of carbs is too much for the breakfast?
I did notice that when I eat a small amount of carbs a few hours before bed I’ll wake up and my muscles look pretty swole and during my morning workout I’ll sweat a lot more
This still surprise me, how some people do not know about Custokebon Secrets, although a lot of people get good results because of it. Thanks to my cooworker who told me about Custokebon Secrets, I’ve lost plenty of weight with it without starving myself.
I am 90kg and trying to cut. How many grams of carbs do you reccomend after a workout? Thank you very much for the video.
Great video. I’ve been doing 16:8 with no breakfast, low carb lunch and slow carb dinner. Maybe I should be upping my lunch time carb intake….
I would love to see a bit more details on exactly what this would look like.since its such great and exciting info. Perhaps a sample day meal plan.
Hi there, have you considered Custokebon Secrets yet? Simply just do a google search engine search. On there you will discover a great tips about how exactly you can lost crazy amounts of fat. Why not give it a shot? maybe it’ll work for you too.
Are nuts and seeds considered a protein or a fat? In reference to what you said about not combing carbs and fats first thing.
What is Custokebon Secrets and how does it work? I hear a lot of people burn their weight with this popular lose weight method.
Carb timing has no benefit in any scientific study or literature.
Protein: 20g at least (40g would have the max effect)
Carb: restore glycogen ( increase growth hormone, favorable for recovery)
high GI carbs: potato, fruits
20-30% daily carbs or 25-30g at least
Fat; not much effect. delay digestion of carbs ( personal preference)
If fasting before exercise: better have post meal asap.
The problem I have is that I train at 6.30am. I have half a grapefruit and a black coffee. That’s it.i also have some intra bcca. then I have post workout shake with some fruit and an hour later or so I will have a full meal consisting of carbs and protein. And then another say couple of hours later I will have another meal consisting of some carbs and protein….am I doing it right.”?
I think that this guy is also the other youtube channel who does the spooky top 10s.
Thanks, Mark. I had some of my best results about 10 years ago (early 40’s) when I was eating carbs immediately before and after lifting.
Early morning fasted training…protein veggies fats all day and carb meal evenings….builds muscle and burns fat
I think you’re missing pre-bed meal, just a thought. Great content as always!
1:00 is that the cereal with the frog on the front. Golden honey smacks????
Okay so I just made a bell pepper and onion stir fry and I used walnut oil to cook it.
I just found out that bell peppers are a high carb vegetable and walnut oil obviously has fat in it, if I eat it, is this still breaking the fat-carb rule?
pre workout simple carbs and post workout complex carbs wtf??
give an explanation on this because it doesnt make any sense at all
Is it possible to go low carb / no carb on off days and moderate carbs on training days? Or would the increased fat on off days have an opposite effect?
Example: If I have low sugar oatmeal and sweet potatoes on training days, then avacado and fatty fish on rest days, what will the effects of switching energy sources have?
What would u recommend eating after night time workout. As in finishing 10p?
Just wondering if you have the information in print. I don’t always (in fact seldom) have time to watch videos that last for several minutes when I could read the information more quickly. I am not opposed to the videos but find them frustrating when I am trying to cram the information in. I just need it in a quicker to the point way. I love the information.
How about smoking weed right before bed? Does that effect my gains in any way?
Hello Jeremy, I have made a video on how to stay fit during covid-19. I am sure your subscribers will love it. Please share if you like it https://www.youtube.com/watch?v=QMRjrtzsUy4&t=114s
To be clear: i tend to add a spoon or two of cocunut oil to my green protein smoothie? Is that a no no?
Just saw this video and it helped me understand the carbs at night approach.. just coming off keto after 5 months. Plateauing a bit and want to introduce carbs slowly. Thanks for the info!
I usually eat them after I work out. That’s also when I cheat. I might as utilize em for good.
want to ask in the when i wake up in the morning and a night my stomach is really bloated, i work out regularly cardio, abs and weight training. the supplements i take right now are whey isolate, multivitamin, omega 3 and pre workout. should i be adding a greens powder and or probiotic to help with bowel movement and bloating or should i use a vegan protein. thanks you love your vids. p.s i been going hard on ab training but with this bloating i feel like ill never have then:(
FYI 2013 meta-analysis ( https://www.ncbi.nlm.nih.gov/pubmed/24299050) found that having a post-workout protein doesn’t really matter. The problem with many studies is that they don’t control for the total amount of protein and many studies simply conclude that post-workout protein equals good without realizing that the result is actually from increase in total protein intake.
I love this guys imagining himself a standout body building example.
Man I feel we all get stuck on bro science when we get started lifting in our lives lmao.
Forgive me if you’ve already covered this, but I’d love to know your thoughts on the most effective Keto and/or Intermittent Fasting practices for women with Polycystic Ovaries (PCOS). Thanks so much for all you do, Thomas!
Thank you so much learned something new today love from india
Thanks again Thomas! Such fantastic info. Question though…… Could you please explain Carb Timing with IF for muscle growth? I know you said before to break fast with a small serving of HG carbs to spike insulin, but now I’m curious about the rest of the day. Also….. What are your thoughts on using BHB for energy when training in a fasted state?
Hey Jeremy. I’ve been working out for four year ( football wise ) for high school. Now I’m a senior and football is over now it’s all up to me, no coaches or whatever. I always had a good body I guess but My goal is to lose like 5% or probably of my fat (175Lbs) now I just started watching your video and you include so much than others. Thank you and hopefully I get some more growth in muscle. Thank you again!
After burn �� ���� i don’t eat till after 2pm even if I workout at 5am.
Carbs is the fuel for our body specially for every workout. For me i’ll eat in breakfast and pre-workout, i don’t eat after workout instead i eat easy to absord proteins and lots of water.
doesn’t fat reduce the insulin release caused by carbohydrates?
Is it possible to go low carb / no carb on off days and moderate carbs on training days? Or would the increased fat on off days have an opposite effect?
Example: If I have low sugar oatmeal and sweet potatoes on training days, then avacado and fatty fish on rest days, what will the effects of switching energy sources have?
It takes HOURS for food to be digested and broken down and to become usable in the muscles according to all the science and biology I’ve looked up. So how the hell would a bow of oatmeal eaten an hour and a half before a workout help in any way? Makes zero sense. Enlighten me.
George Farah(Kae greene’s trainer)says not to take carbs immediately after post workout
What about if you’re not working out? When is the best time to eat carbs then?
Research has also shown an increase in youths exhibiting male pattern baldness, due to whey proteins fast ability to digest, as you were saying, but for a young person who otherwise has normal level testosterone levels will inadvertently trigger a higher conversion to DHT, especially if their doing compound movements, just a warning for you kids out there, be into the slow growth game, and you’ll still make greats gains, with limited hormonal side effects
Hey Thomas great video.. I have question. I’m doing keto, so the first thing I eat in the morning is eggs and bacon but I have hummus with it because its a prebiotic food to help with the good bacteria in the stomach, is this a good idea?
Grab 500ml if chocolate milk and mix it with a scoop of whey. Bam. Perfect post workout meal.
I’ve only seen two videos of this guy and he is On Point! Exactly what i was expecting to hear. Someone knows what hes talking about!
Why would carbs be stored in a negative way if insulin sensitivity is high? Don’t we want our insulin sensitivity to be high? If your body is sensitised to insulin, wouldn’t it secrete less insulin when you are sensitised? I don’t understand.
Lovely Video! Sorry for chiming in, I would love your opinion. Have you heard about Ponnordaz Impressive Remedy (Sure I saw it on Google)? It is a good one off product for discovering how to pack on solid muscle mass without the normal expense. Ive heard some extraordinary things about it and my good mate called Gray at very last got astronomical results with it.
@thomas delauer evening then? If I do 30 low G.I. carbs at noon would I do same or more low G.I. at evening and since insulin is boosted by the dinner what fat type, ie fast digesting like MCT or slow digesting would be better and also at what dosage?
How about gainer? Can I use gainer (with Whey protein powder and optionally banana) as a post workout meal?
what about sourdough products or long fermentation pasta (more than 48 hours fermentation)?
My favorite meal is rice(155g) beans (400g) avocado (215g) Plus protein shake bringing my total cal to 1300-1400. I do OMAD. However, I’m not seeing good result for weight/fat loss.. then I came across this video.. how can I break this meal up to where my insulin spike therefore getting in the way of weight/fat loss?
Opps some trainers says…dont eat rice some says……eat rice.
Some says dont eat bread some says eat bread…so much confusion….i concluded that it varies from person to person.some persons body dont accept.rice to be fit nd others body dont accept bread.to remain fit.
So its up to you…if you feel comfortable with rice
…eat rice…if you…comfortable with bread eat bread….but rice…i mean brown rice not white rice boiled
posted my favorite time to eat on my birthday by one of my favorite fitness channels my life is complete
I was expecting for you to say eat carbs after workout so you can replace the glycogen consumed during the training and then spare the muscle and protein for building
They make you think too much about everything,just get in there and lift,any split,any style,eat when you’re hungry and as the hodge twins say,..”do what the fuck you wanna do!!”
I workout as soon I wake up in the morning (within 20 mins). You released another video (Dec 2019, I believe) saying that caffeine boosts glycogen consolidation (when combined with carbs, obviously) up to 4 hours after a workout, but here you say to not to because of fat burning effects. Elsewhere, you say to only really eat 2 meals a day, 5-6 hours apart. Is that only during ketosis? I love your videos, but your so intelligent, and there is so much going on with our biochemistry, that I can’t tell if your inconsistent, or if the information can all be knit together to make a beautiful biochemical sweater.
Awesome video bro… Exactly the info I was looking for. Thank you bro…
what if u’re just not hungry after a workout? do u still need to eat something?
What if I’m skinny fat? Should I not eat carbs and let my body use the rest of my skinny “fat” as energy in the gym???
Hi Thomas! What is the difference between 14 hours vs 16 hours of fasting?
How much fat is bad to mix with carbs, is 5 to 7 grams of fat to much to go with 30 to 40 g carb
hey Brian, i find myself torn between average joe and athletic joe!!! i am 68 years old, i had open heart surgery 1 month before my 66th birthday, but today i am stronger and healthier than i have ever been in my life!! i believe i got a good 20 years of my life back, as i has 90% blockages in 4 of the arteries in my heart!! for about a year before the surgery, i could`t go anywhere or do anything, as i`d get a burning pain in my lower chest/upper abs area from being too active. a visit to the Doc`s told me it was my heart, but it took a year of tests and scans before we could nail it to a pupposed cause. about 2 1/2 months after the surgery, the hospital had me come in to their gym to do cardio for 5 mandatory sessions, after that i was left to my own devices!! they did want to know what i was going to do for exercise now that i was done in the hospitals gym. i told them about a new gym that opened in my area. i had started taking hour long walks in early May, 2017 and noticed the gym on my walks. i promised the hospitals gym i`d call them when i got him. i called the gym, and was invited in for a tour, this was on July 26th, 2017. when i left the gym after a tour, i knew i was in, i just had to fill out the registration form, and here i am 2 years later!! i did cardio for about 3 weeks, and then i kicked cardio to the curb and went into full weight training. i love it so much i`m at the gym 6 days a week. i still take my hour long walks, and with my fitbit, i try my best to get my 10,000 steps in everyday!! i usually average around 11,000 to 15,000 steps a day. i`m going to need to do some math to figure out how much water is 1/2 my body weight, or ask google to do it for me!! i`m still overweight, but i am slowly losing some of it and making some great gains too!! thank you so much for sharing my friend, with love from Wes!!! hugs!!!
I’ve got a ton of questions that I had, answered in this video! Thanks!
CrossFit can be scaled to your fitness level. Greg Glassman, the founder says so. It’s on the website.
As a matter of fact, I did CrossFit in the summer of 2012 and with modifications for my one arthritic knee at the age of 58. I was the oldest and slowest participant. I was careful and there were no injuries whatsoever. Having been in gyms since the 1980’s on a consistent basis most likely was a big plus.
It is great video.Also you can watch this video about workout �� https://youtu.be/r9VuEpzS5Tw. This video explain workout and Why You Shouldn’t Have Protein Right After Your Workout.
You are the best!!!
Love how you use those terms like Glycogen etc and explain everything in the most simplest way!!?
Do u buy the rice cakes or make them please? If buy,from where?
Is it unadvisable to apply any of this with kids, teens or young Adults.
i workout in the morning so should I still eat my carbs at end of day? Also what percentage of carbs should I eat throughout the day you said not all at night,
This is the video I’ve been waiting for Carb Timing. A sample meal plan would be good. Oats, Rice, Pasta with or without Chicken, Beef, Peanut Butter, etc.
I don’t understand when to eat the fat and when to eat carbs cuz you say you can not mix them
New to your channel and to all of this nutrition stuff, but I’m fascinated! (Hence, me binging nutrition videos at 2am)
I would love to know more about nutrient timing! I have been intermittent fasting on and off for the past year (religiously only for the past month, but when I say on and off, I mostly mean off) and the nutrient timing has always had me anxious about my food choices.
I usually eat between 11am and 7pm. To be honest, I often don’t get to break my fast until well after noon. It can be difficult to fit 3 meals and sometimes even 2 full meals into that window, especially if I break my fast with a high fat & protein smoothie.
Do you have any specific meal ideas or recommendations for a day like this? Typically, my first real meal (lunch) is something like salmon, rice, and asparagus. Would the carbs from the rice be a good introduction to carbs for the day? Is there too much fat in the salmon to be combined with the carbs from the rice and it should be reserved for dinner?
Also, I don’t do a smoothie every day, so a good substitution for that break fast would be helpful!
I workout from 8-9pm then have my post workout right after until 10pm or so. How long should I wait to go to sleep?
I want to know how I can break down my macros for keto diet for fat loss and muscle gain
Come on donot disrupt the idea of balanced meal? The idea is great but not as good as it looks not saying in the way that it affect health or something but balanced meal is “balanced meal “.
It is different for ketogenic diet following people, if you think it on large scale, ofcourse some people will say here (you don’t have to follow if are unable to or you don’t want to, yes it is right).
But a balanced meal is good amount of fat carbs, proteins, and carbs.
But the idea of separating carbs and fats usually do not go well with most of the people, most of them prefer balanced meal.
Video is great as ever ✌
I’m 45 yo, and I eat a banana before workout in the evening. It has allowed me to lift heavier and kind of hold more muscle. The hormone drop on low carbs is totally real and I avoid it. Great video.
Honestly, there was a videos you talk about not to overeating, if according to what you suggest here, people who follow a moderate carb diet who is trying to lose weight will typically have a ton of carb a the evening all in one seating. Im not trying to hate here, really appreciate your videos and its does help me a lots, but the more information you spread out, seem like there are more conflict and confusion occur. I am a personal trainer who is enthusiastic in nutrition, really hope you could read the comment and I’m looking for further discussion.
Train like an Athlete ��
Eat like a Nutritionist ��
Sleep like a Baby ��
Win like a Champion ��
@thomasdelauer, 20-30g carbs at Lunch then how many for dinner?
You need to learn more about the Glycemic Load instead of Gylcemic Index.
Eg: you can eat pasta on keto! How?
Well did you know that if you only eat 1/2 a cup of pasta in a meal the Glycemic load is only 7!!!
if you add cheese and butter or oil to it it drops down even farther!!
But if you eat 2 cups of pasta the Glycemic Load skyrockets to 26!!!
So
Under 10 low Glycemic between 10 and 20 is medium and above 20 is high.
So what I believe you are missing here is the importance of how much you eat in one sitting and the fact that the meal it self needs to follow the 80/5/15 or 75/5/20
For a good start.
What you eat together makes a huge difference!
Glycemic Load is important then you don’t have to worry about timing your carbs.
Vince you kept mentioning the keto diet during this video. Can you do a video on benefits of the keto diet and do you recommend it.and how it can fit into your programs. How does it affect your myselfs if you could include some of the pros and cons? How to come off the keto diet so you don’t put the weight back on.
I got some advice,do what the fuck you want,work hard,eat right Nd have fun,don’t listen to people that make you over think,do what you want not what they tell you
So what do you recommend for a baker’s schedule? Awake by 1:30am, working 4am- 12:30 and in bed by 3:30 pm?!
I rarely ask anyone to change or add to their presentations because I truly appreciate your time and efforts to provide excellent and helpful information. However, it seems to me that most of your information is geared toward the male physiology. So, please include if this information is also for females and if age is a factor. Thanks, again, for everything you do.
What if your workouts are late in the day like I usually start my workouts at 7pm done by 830pm. Can I eat carbs or no?
Mark.. Being in a state of ketosis when ketones are high this would not apply is that correct?:-)
What if you’re working out twice a day? I typically do hiit routines early in the morning and weight train on my lunch break. Does the no carbs at night rule still apply in this situation?
pls answer….is smoking shisha on every day bases bad for gains or not effect to it
On keto we are having veggies for carbs so are you saying we keep low low carbs during day time n at dinner have most of carbs. Trying to figure out what you said.
Essential,Several well-known physicians and nutritionists have said that carbohydrates are not very good for health, what do you say about it?
Thomas you da man! I have a video request! I would love to see a video addressing timed carb intake for performance in athletics. I started playing deck hockey a few years ago and I also notice I perform better when I ‘carb up’ with a sweet potato a few hours before I play, but I am wondering if I should maybe just try to play fat adapted and screw the pre-game carb loading altogether! I would love to see your take on timed carb intake and athletic performance while trying to maintain a low-carb lifestyle! Thanks again and peace out!
How often do you go back and forth out of Keto? Like once a year, once every 6 months, etc. Seems like it would be hard for your body to go back and forth.
Can you talk about how you cycle keto and non-keto since you said you don’t do keto 100% of the time?
Fat blunts the glucose spike if taken with carbs i thought. So wouldn’t it be beneficial to take fat with carbs. Avacado does this quite well.
My diet is good but i don’t have food scale. Im a skinny fat no pic in my biceps skinny legs and belly fat in my stomach. im training 5 days a week. So my question is can do cardio? how many minutes or times a week before or after training?
How many carbs should i eat im skinny fat im 63kg im windering how many should i eat brrakfas,lunch,and before bed if its rice? And should i eat every 2 hours? By the way thanks for the info:)
Limited and non inflammatory carbs are great for GABA and reducing cortisol.
I want to be the Keto Police and arrest you.����.
Yay! Loved this video! I let myself over think so much when it comes to carbs and fats. Thanks Thomas delauer.
I amon a low carb diet. And I can only work out at night after work around 6 or 7pm. What food for post workout is best? Keeping in mind the low carb.thank you! ��
Would really appreciate any advice about combination of carbs and protein, what to eat and when during the day! Greetings from Athens Greece
Good information… but is sounds as if your reading from a paper… it can get boring… put a little more passion in these videos then you’ll be the man too me…
Thanks for posting.
Suggestion: Could you do a medium Joe/Jane next time as well? That is people who aren’t average any longer, have their routine going, yet aren’t quite at the athlete level. But are working to get there.
hey mate,nice job!what if we are training late at night and post workout meal its gonna be the last right before sleeping?carbs or no carbs? thanx
This video… addicts looking for excuses and justifications.
Also, Read up on “The plant paradox”. Great new info.
This is a little off topic, but decided to ask anyway. Here are a couple questions that I’m certain, many other people would like to know the answer to. I take supplements B1, B12, omega3, tumeric, berberine, magnesium, potassium, B complex, D3, K, zinc, coq10, grape seed extract, apple cider vinegar, probiotic, cayenne, garlic oil and a Multi Vitamin. If I went to look at the bottles, there are probably some that I forgot to mention. #1 Does taking all of these suppliments together, cause a ineffectiveness of some of them? It seems that if they hit the system close together, they would turn into a concoction of who knows what. With the cost of supplements, I’m hardly able to afford my one meal a day. #2Will the Multi Vitamin be good enough to not need to take most of these suppliments? I’ve always questioned the effectiveness of multi vitamins. Mostly due to finding it hard to believe that there is enough of the different vitamins in them to be in one pill.
Yes you can have carbs pre and post workout however, it isn’t necessary. I train just fine on MCTs and get a great pump. Choose your poison.
What if you do OMAD? It’s hard not to mix fat and carbs if you have one meal a day.
Spot on Thomas!! I have been on Ketogenic diet for two and half years now. In the beginning I thought carbs were my mortal enemy but in those 2.5 years I tried inserting carbs in form of rice & other complex forms into my diet for one or two days every now & then as Cyclical Ketogenic Diet and I was surprised that it served me well with my workouts and did not cause me any crashes. Although now I am on Strict Ketogenic Diet as I found it to be the most effective for my body to build lean muscle mass and I am very happy with it but this experience taught me not to worship a specific diet but to be open minded and stay educated on everything as long as i am meeting my daily micro-nutrient needs. Keep up the great work Thomas.
What about a high fat meal with a protein shake? Is the insulin spike from the shake enough to cause fat storage?
Are rice cakes good for you? I was always under the assumption that they were basically just rice and air so not very nutrient dense
Great video,I’ve been wanting a video on food and nutrition for so long,thanks!!!
Hey, from today m into u. How much gap should be between after or before meal?
Insulin will raise with any food intake, also we need to now carbs you refer to are starches? If so how much of them?
So if I decide to have carbs once a day I should train with low energy and then have carbs post workout.
Do I have to have 3 meals daily? Cuz I notice I’m not hungry when I should be having my last meal of the day? And sometimes force myself to
Great video! Good thing you included post work out meal for asians
Dude your intro music is fire ��
Also thank you so much for the info, this is exactly what I wanted to know!
Is there any difference for females, or no?
Hmm interesting. I was doing the keto and IF together while boxing. Got to way to lean. I stop to gain muscle mass. Which i did but with some belly pouch. Was thinking of working out in the morning and take my carbs right after liftingt weight so that the carbs fuel the muscle immediately. Is that a good approch? When i dont take my carbs around workout i dont feel well.
If you are fasting, watch this video later, bcuz lots of pictures of tasty food. ����
SO when do i eat my avocado and 85% dark chocolate that are part of my daily diet? They are my biggest carb sources in my diet. Its hard to make them fit anywhere because they have carbs and fat. Should i be cutting them out if I want to dial it in tighter? any advice from Thomas or anyone else would be appreciated
Really helped me�� this guy always comes forward with good stuff����
Thanks for not trying to sell me something in the end of the video.
Anyone tried the Custokebon Secrets? I’ve heard some awesome things about it and my friend lost a lot of weight with Custokebon Secrets (do a search on google).
The new job I may be getting requires shift work. If I’m intermittent fasting, will switching my eating windows between nights and days mess up my progress?
Just wanting you to go over all the items on top of your fridge!!
what fat loss lol. you’re already at like 5% body fat, there’s no fat left to lose.
It would be interesting to see Thomas’ take the pros and cons of butter vs margarine
I workout at 05:30 in the morning. If I eat carbs 3-4hrs pre-workout, that would mean eating 02:30 in the morning, and that ain’t going to happen. Is there another way?
Vinceyou’re gorgeous and smart and Uhm…well… very therapeutic for the eyes �� hahaha thanks for your videos, much appreciated.
What is Custokebon Secrets? Does it work? I hear lots of people lost their weight with this popular lose weight methods.
I tried this. I used 1 orange during evening training. 2 oranges after, half teaspoon of salt and 200 gr of cooked rice. I had kale shake during the day for potssium.A whey protein shake 1 hour after rice. I don t mix sugary (even if i only drink freshly made orange) juice with protein-> unhealthy. Will clogg blodvessels and create mucus, you’ll blow your nose for 3 days. Hahaa! Try it….anyway, it works. I grow very fast, like 4 or 5 times more than before arranging my carbs like this. Sodium-potassium pump: very important. Make sure you drink the kale-banana smoothie, for potassium. The oranges after training are going right into the muscle, together with water, potassium and salt. So is the rice ( the glucose from rice ). MTOR is activated more:)
My cousin laughed when I told them I was gonna become slimmer with just using Custokebon Secrets, but after I showed them great effects after I used it they are begging me to share with them about it. Of course I won’t let them know the details about this diet plan, haha
What about Dextrose after a workout? What’s better Carbs or Dextrose? Great stuff
Good video like always, what do you think about texturized soy?
hey…. not trying to be facetious but… can you cite some references for your conclusions… especially about the body burning fat during a workout after insulin levels have stabilized…. thx
Ok Grand Pa…. have listened to 3 videos, will report back in a week or so…
A few videos back, I believe you advised not to consume Omega-3’s and coffee/tea simultaneously… because tannins from the beverages negatively affect Omega-3 absorption. Other than your comment, I’ve been unable to find a cautionary note in this regard elsewhere. Am I remembering your advice correctly? Many thanks!
My friend, so should we not be having Protein shake or high Protein diet after workout & should rather have high Carb diet? This sounds conflicting, Kindly advise.
Hi, I would love to hear how to put together a practical guide to scheduling how I approach a combination of IF, keto, and “regular eating”. I’m a female, over 40, and looking to lose 50lbs. I know my hormones are different then they used to be. What I’ve been trying to do is keto and IF (20/4), which I’m mostly good at. Still learning about keto. You mention how you cycle your approaches to food based on your goals/needs. I’m wondering about this approach for me. Maybe the answer is already in your videos. I’ve been watching as much as possible. Thanks for your feedback.
doctor tell me what time to take insulin type 1 Pre & Post Workout.?
love this dude man, motivation, inspiring, and makes a whole lot of sense! Im getting a lot of tips from you you make me ANXIOUS to begin, I work out but I lose energy like everything you said. Cant wait to begin
Thanks mate, I’ve just learned alot from that! Now time to for the hard work.
5 extra large eggs, 2 slices of ezekiel bread topped with a little honey. a little later 2 kiwis and some cottage cheese.
I’m confused once again. There’s too much conflicting information out there. I was told you don’t eat anything hours up to leading to your workout and that is the best way to burn fat. Basically you exercise on an empty stomach. This says you should eat carbs 3-4 hours before.
Why is research showing that a spiked insulin helps mobilized fat?
Eating carbohydrates are the worst thing you can eat no matter how fit or how much weight you lose carbs just turn into sugar. You wont be as healthy in the long run
Hello, I generally take a 3/4 scoop of impact whey myprotein concentrate by about 6.45 pm and start workout by 7.45 pm till 8.45 and have my dinner which generally include 2 eggs, carbs etc by 9.15 pm. I am planning to take a 3/4 scoop of whey protein after workout also. What will be the best time to take that 2nd whey protein?
Can you PLEASE reference a study of that Carb + Fat = Fat goes right into storage? And thats not good because it cant be utilized or what?
I’ve been searching for days now and I can’t find serious conclusion. I really love your Videos but that bugs me a lot and its fundamental in every meal decision.
How much protein and fat should we be eating around dinner time? I know that you said this is the best time to put in carbs so I’m guessing a moderate to high amount (but still not 90-100% of you daily value), but I’m confused on the protein and fat amount. If I had to guess I would say high protein and low fat?
What if no eating just a cup of coffee in the morning then after that performing HIIT then 12or1pm gonna eat rice w/ veg meat and at 3or 4pm going to gym then 7-8 eat w/rice again 6x a week. Can i loss fat? Thanks ☺️☺️
You said the best time to eat carbs is after exercising and the worst time is before going to bed. If I exercise at night before going to bed, is it still the best time to eat them?
how many hours before bed should someone stop eating carbs??
What’s your go-to post-workout meal? Comment below! Hope you enjoyed this one, let me know what other nutrition-related topics you’d like to see and I’ll get to it. Cheers!
Can anyone explain to me why white rice, when integral is healthier, right? I watched shots of strongmen, they eat rice with every meal, but white..I read that white has more calories and is more fat than integral..Can someone explain to me..
What if I workout on night Should I eat carbs post workout and at the same time before bed or what I do?
Dafuq you at 8-9 percent bf. you’re still in the double digits 10-12ish range.
Hey Thomas, I’m curious if your family members or wife also follows your way of eating because the reason I ask is because I have seen couples that I know that get into arguments and not on the same page when it comes to nutrition lifestyle and it can cause a strain.
what do you think about eat only 2 meals per day, one at 11 am and the other at 5 pm? with not calorie restrict and train at 6am or 2pm
I have a question, I want to use l carnitine for fat loss but in order to absorb it I have to have at least 30 grams of carbs. And I have to exercise within a half hour of taking it because it gets into the blood stream quickly. Anyway, I’ll be at a high insulin spike so will I still use fat for energy? I’m so confused. Plus I prefer to workout when I wake up on an empty stomach. I usually just do a 20 minute hiit cardio. Could you let me know what to do? Thanks
Can you make a video about some of the best carb food to have
Probably the BEST video in existence discussing carbohydrate intake. Brief, concise, and extremely informative. Thank you.
Do you eat cake or pies on your cheat day? I’ve been on a low carb/keto diet for 8 months, I lost 40lbs in the first four months. My A1C came down to 5.2 from 6.8 and my fasting BS came down quite a bit. I also was diagnosed with CKD and fatty liver both are resolving, this all good. But I miss rice, potatoes and pies so can I eat those on a cheat day? One last thing, i eat 2 meals a day sometimes 3 small meals then I fast for 12-16 hours. I must say my eating habits before were quite gluttonous! I ate frequently and large portions! I will never go back to eating that way. But, I miss my pies and french bread, could I eat them if I eat moderately and keep fasting?
Vince, you are such a tease. All these shirtless thumbnail pics and then you aren’t even shirtless in the video… You’re breaking a lot of hearts:(
I wake up in 6am and right after that i am working out without eating carbs earlier, becouse i have school in 7am. But after the workout i am often drinking the smoothie with some banana, milk, apple and chia seed, and i am eating 2 eggs becouse of proteins. I heard that workout in the morning is better becouse the body uses the energy from fat and that’s why i don’t eat before work out. Is that right?
Vince, you the man, love your advice, I have lost over 20kg, and firming up nice, keep up the good work my man.. RESPECT!! ������������
Vince, thank you so much for the video! What is the best time frame to eat carbs after a workout? 30 min after? And give me please an example! Tks a lot!
Thomas I normally eat raw veggies with a small amount of starches in my second meal of the day. How do raw veggies with a small amount of starches (i.e. 1/4-1/3C cooked rice) affect blood glucose or other aspects of the body? Do raw veggies change blood glucose affects differently from cooked veggies? Thanks!
Marc I agree with your theory on Carbs. I dont know if you follow the MAX OT training and nutrition philosophy but they say the exact same thing you are saying. Do you still follow this carb timing strategy because it makes total sense.
tl;dr Eat all major nutrients in ratio you usually do = PWM concept does not justify it’s existence. I assume, it was promoted by supplement companies to boost dales pf their products.
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I eat vegetables after my workout but also eat protein and carbs.
Anyone know what is Custokebon Secrets about? I hear most people lost their fat with this popular weight loss methods.
Maybe egg whites only is sub optimal compared to whole egg, even if it whole egg contain more energy. https://academic.oup.com/ajcn/article/106/6/1401/4823156
Great video! This helps so much. Being on a keto diet for the passed couple of months this is great information to use to prepare for and conquer a re-feed day.
Carbs with protein, before during and after a workout.
Fats with protein.
Carbs help you absorb what comes with it.
Got it.
Is it helpful to take a HGH supplement prior to bed to help with all the rebuilding etc? Or do they not really work?
so what happens if my workout is from7-9 pm then i get to eat my last meal, I need the carbs to recover but i also go to bed at 10 pm
If I am in Ketosis, and you spike a little too much and get knocked out of Keto, how long until I am back in. Since I am on a 16/8 fast, and workout before I break the fast, does this get me into Ketosis sooner than 2-3 days?
Do anybody know about Custokebon Secrets? Does it really work? I hear a lot of people burn their fat with this popular weight loss methods.
An example of a carb or quantity that i can eat after a work out?
are ur all advices about fat loss for girls too? i dont mean only this video
What if you wotkout late like 12 pm and go to bed at like 2 am?
This is great and informative. Most people are doing these weird yoyo diets and even “larger” individuals are trying to jump on the KETO train which is good but they dont do it correctly… EVER!!! So keep up the good work brother! Keep the info coming.
Thanks for the great Advice! But I thought your glycogen stores take about 6 to 8 hours to completely store glycogen. Wouldn’t it be ineffective or even counter productive to have them pre training?
Very nice video as usual! But how can you get 40g of protein out of 4oz of chicken breast, potatoe and brocoli? ��
Do you think if I eat carbs is gonna create fat in my abs..?
Thomas, the cycling between keto and non-keto periods… How would one organize them and based on what considerations? I started my keto experience by diving into it for 4 months and then having 1 month out. Now I got back to keto and added in weights trainings but lack of carbs seems to have considerable effect on my trainings. So it might be more appropriate if I try to focus more on e.g. HIIT during keto and on heavy lifting while out. Would you like to share some content on this cycling in and out of keto topic?
What’s with eating protein immediately after workout?
Although I’m so relieved there is someone authentic who isn’t shunning carbs out of the diet ��
Sounds like you shouldn’t be eating protein with higher carbs: https://www.youtube.com/watch?v=z3fO5aTD6JU
what are your thoughts on total male hormone replacement therapy? I.e. Cypionate and HCG
What if I workout during night should I take crabs (rice) before bed?
What if someone trains in the evening?
Shouldnt we take less food in night?
What could you suggest for pre workout and post workout?
@Jeremy Etheir.
honestly, the only myth and nonsense is the fact that you claim natural… oh god, how does people believe this bs
When I saw the thumbnail I thought he was holding big Viagra pills, lol ������
Sir make a video about what we should eat before bed. Best food to eat before bed. Thanks.
how much carbs are you willing to eat ppl…that s the big question
and what type of carbs…
I personally think..no carbs…it much better…I feel happier when I have the minimum of the minumum of the carbs…
Best video on nutrition. I like that you have a well rounded approach to nutrition and use specific diets as a tool.
So, eating before bed time: is it only carbs that is bad or is it eating ANYTHING shortly before bedtime?
What if i am in my NO CARB DAY? Should i eat a half banana before and half after either way?
İt s not because carb and growth doesn’t work together, it s because insulin hormone and growth hormones works oppositly in body. İf you don’t “wake up” insulin hormone it s fine but for growth hormone you must to be hungry. İt s important to Not confuse that.. So if you eat just chicken (so just protein).. You will not have a growth hormone too
Dude, please slap your camera man, he is drunk, he moved the camera several times.
Hey Thomas! I know you preach not to eat carbs with fats because of how the fat goes into the mitochondria! But since fructose goes into a different pathway to be processed what about eating fruit and say peanut butter together?
I love how all the foods mentioned are natural and vegan! YES! EAT CLEAN
Hi Thomas, thanks for the video which was very interesting and helpful! Can you give a few examples of what to eat for lunch and for dinner? I kind of have an idea, but I’m sure you could give perfect examples:) Thank you in advance and Happy New Year!
What if we are looking to do OMAD or 2 meals a day? I start fasting at 8 and eat at 12 -1 after i strength train and so cardio. What would work best for me? Currently doing a strict cut for summer
Ok. So carbs after workout are super ok, but carbs before going to bed are the worst. I workout after work at about 7pm, and I have dinner right after. But after dinner, I tend to go to bed within 1-3 hrs. So can I eat carbs for dinner after my workout or should I avoid them unless I plan on going out for a while before going to sleep? Thanks
Anybody tried the Custokebon Secrets (do a search on google)? I have noticed many amazing things about this popular lose weight diet plan.
I usually eat dinner around 7p and go to sleep around 10p or 11p. Is that fine?
Need a little bit of advice please. I eat a small bowl of cereal before I sleep, if I don’t, I’ll wake up middle of the night feeling hungry and I cannot rest properly afterwards. Is there an alternative snack I can eat before bedtime. I’m finding your videos really informative. Cheers mLondon����
I mean i came here cause im lil bit worse than average joe so what about bad joe?
What about having carbs pre-workout? I’ve seen some programs that suggest you can eat non-fructose carbs prior to workouts to make sure you don’t lose any power in a workout and make sure you keep muscle glycogen high (so-called “targeted ketogenic diet”). If so, does this kick you out of ketosis for long?
If I workout at night, 6pm-ish, should I still consume carbs after the workout? You said it’s best to consume carbs earlier in the day and before & after a work out but not at night. By the time I’m done at the gym, home and eating dinner, it’s often 8pm.
I know this might be off topic but is MCT oil and bone broth a good way to break your fast?
Brother, I have been doing gym for two months, I have light fat on my stomach and my body height is 5 feet 4 and weighing 65 kg. I wish I will reduce my body fat and try to increase a little bit, and make a cutin in the body, but my brother is busy for 2 months Even after the weight of my body did not diminish but weight was released due to various muscles being grown. Now I am very worried how can I fix my body? What should I be out of work if you told me I would have been very good
diet-fitness/if-you-cant-go-to-the-gym-do-this-exercise-at-home-for-fitness/
How much times a day should I eat carbs if I’m trying to build some muscle?? Thanks
I learn so much from what advice u give out. Keep it going sir �� thank you very much ��
What would you recommend to some one who is just starting their journey into getting big? Diet wise
It does not matter “ average joe” click next video! But I did LIKE the video…
What about Dr Berg’s statement that fat actually acts as a buffer for insulin? This would rule out the theory of not combing carbs & fat
I have a question: what if I work out at night then eat my carbs after….like 3 hours before bed? (I have little to no carbs during the day) Is this bad, should I switch it up?
Guys. lost tons of fat doesn’t need to be hard (I used to think it did). I’ll give you some tips now. Get a popular fat burn method called Custokebon Secrets (just google it). Thanks to it I have lost a lot of weight. I should not even be speaking about it cause I don’t really want a lot of other guys out there running the same game but whatever. I am just in a great mood right now so I’ll share the wealth haha.
Hey Vince, I weigh 181 pounds, I am 62 tall and I work out 5 to 6 times a week, how much carbs should I be taking, more specific I’m on the amount? It may be a video that goes into more detail, like carbs versus complex carbs?
worst timing to put ray diaz in one of your video come on guys…..
Dude… You can tell Doug Miller isn’t natural faster than you could tell a tweaker uses meth.
Nice video! Exactly what I’ve been looking for. But on another note…does anyone else think that Brian looks kinda like Robert Downey Jr.?
“Keto Police”… Thank you for that! Very helpful information for the perfectionist in me.
It would have been better if I learned this particular “Yamzoko Weebly” (Google it) a few years back. For 3 weeks of following the programs, I lose TWELVE pounds There is certainly still need of exercises even just a few times a week as well as the foods to eat should be ideal. The result presented to me is impressive. Undeniably, this is strongly recommended and I do hope this would give good results to you too since it did to me..
Isn’t fructose stored in the liver? As in it won’t be stored in the muscle as glycogen Fromm what I now
Carbs (glucose) can be utilised by body cels and muscle to be stored as glycogen
But fructose isn’t is that right?
I think we can excuse your carb eating when your abs look like that.
This was great. So let me ask. Making a small pasta as my first meal during my intermittent fast at 2PM with high protein such as beef meatballs and tomato sauce will be good? Then will it be bad say if I add cheese to it? That’s what I’m getting from this since when you combine the fat from cheese with carbs your insulin levels will be through the roof and taking those carbs and storing it into fat?
Thats video is awesome! Thank you Thomas! But i have a question,when we follow Fasting protocol days,when we consume fatty meals???
So helpful. Thank you! Simple and clear and excellent examples!
Amazing Thomas! Thanks again for all the great no BS advice!
I eat oatmeal daily. I love grits as well. When would you suggest having the instant grits pre or post workout? I’d assume they are higher on the GI..?
Thank you for the informative video. I am super close to signing up and purchasing your program but one thing has me scratching my head. What if you want to burn fat and gain muscle at the SAME TIME? I don’t understand how that would work. I am 42 and had one child two years ago. I am looking to get into the best shape of my life now. I am slender overall but have stubborn belly fat but also want to gain lean muscle. I have looked everywhere to try and find out if it’s even possible to to lose fat and gain muscle at the same time… Can you help?
Is about 50 carbs the same for women? I am a woman, and my carbs per day for fat loss (exercising 3 5x per week) right now is 121g. carbs per day. Thank you! (PS my protein is 172g., fat 64g. My somatotype is mesomorph.
I found I was getting lightheaded when doing deadlifts and bent over barbell rows,I started having a meal prep 30 mins before training and it seems to have solved it,as if there isn’t enough calories in your system,the heart can struggle to pump enough blood under the stress of lifting,carbs are a must but some thinking about them needs done..
This is the question.. when u don’t follow the keto diet,do the ketosis disappear? I mean for how many days do ketosis last if u r having a rest from keto diet? And for how many days u keep resting from the keto diet? In this case what can we eat? Blessings
I am sure you can still buy handbooks with all info you need on WooPep diet website. Just google WooPep diet.
I train fasted first thing in the morning and typically do g break my fast until about 14 hour mark which is about 4 hours post workout
I do take bcaas
Is that bad?
What about carbs for breakfast? I don’t train until 6pm (due to office job) and usually have oats for breakfast with whey or a carb killa bar melted in with them. I think without any carbs until around 4.30pm post train meal I’d feel drained?
Hello there, I want to know if Custokebon Secrets, will work for me? I see many people keep on speaking about this popular fat burn diet plan.
Hi Mark,
Thank you for the video! Very informative and helpful. If I am overall looking to lose weight but also want to grow my lower body muscles… would I be able to achieve these goals by only having carbs on leg days?
Does fruit count as carbs because of all the natural sugar..? I eat a mango and a banana everyday to break my fast, should I switch to eggs or somwthing else or is fruit fine? thanks
Thanks. At least I’m doing #3 right. I make a smoothie and take to the gym for post W/O that has banana, berries, protein, and a few other superfoods. That way it’s ready to go immediately after lifting or aerobics.
Dear Mark,
first thanks again for this cool video!
But can you go for this strategy, when you want to drop really really low? I’m doing about 300gr. protein, Carb under 50 gr / Fat under 100 gr. and always when i am eating carbs in this kind i feel tired and weak. When i stay in my macros, i literally getting stronger.
I’m about 7% bf at the moment on 82kg natty. Thanks for your help.