Here’s my newest FREE Meal Plan (High Protein Mediterranean with some Intermittent Fasting)- thomasdelauer.com/MediterraneanFasting/ Please enjoy it as a thank-you for subscribing to my channel and my newsletter!

Did I miss the part about coffee as the thumbnail indicated or was it just a clickbait image? Seriously, I love your channel but clickbait just ain't where it's at.

Since coffee depicted in thumbnail is not mentioned at all, I will never again be clickbaited by this channel

At 63 I retired, now 69. I did no exercises for 5 and half years, then had an aha moment. Now I train 3 days a week for 2 hours hard, my strength has jumped up, lost 11kg (24,2lbs). Thank you for great advice.

1st reason you're not building muscle: -you're not going to the gym. LIIIIIIIFFFFTTT !!!

Hi thomas, I just watched your interview on the Mind pump podcast. I thought you were fantastic! Thanks for being open and vulnerable during that conversation, I really enjoyed getting to know more about you.

Hey Thomas, thanks for warning people against alcohol use. I know you’ve been doing it for a while now, but I know people crucify others who speak the truth, but the truth is worth it and you’re a good man for sticking to the truth

u got a point about the full body workouts. thanks dude

Thank you Thomas!

Excellent advice on protein intake post workout. Has worked well for me all my life.

I retired at 68 from building custom decks in the PNW. I took a couple years off mostly from everything. Then i realized that was not good. As i researched resistance and cardio, i realized i was working out basically 8 or 9 hours a day with a mix of all kinds of "gym" routines. I'm enjoying getting back into it.

I love all Thomas DeLauer videos. Good info.

Thanks Thomas. Gold! 🏆

Hell yes, love it, way to go TD!

Another good report keep them coming.

Great info

I was never a big drinker but I completely stopped drinking around September/early October. Omg let me tell you how happier I am. That stuff is poison. My sleep is better, my performance is better, my libido is better, my skin is better, I’m more regular with bathroom stuff, my head is clearer. For reference I would occasionally have 2-3 drinks on Saturday when I was off. I had a schedule change where I had to work Saturday so I stopped being able to hang out. At first I was annoyed but it was inadvertently the best thing to happen to me. Stop drinking and respect your body.

Good research!

Great information 👍🏼

Very much appreciate the time window after the workout to make sure you get the protein. Never knew if it was 15 min. or 20 hours. Great info.

Great video and channel. I just discovered it! As someone who just turned 50 and is looking for an effective full body workout do you have any tips? I looked thru your playlist and didn’t see any. I find myself getting tired after doing the ones I’ve found online

I have never watched any of your videos even though they’ve been recommended on my feed. Randomly stumbled on this video, and it felt like EVERY single point was affirmation of my workout approach that I’ve been doing for the past 8 months. Cheers mate

One of the best videos there is to watch on this topic

Cheers Thomas, good stuff 👊🏽😎, 🇬🇧

You didn't mention water. That surprised me. I was slightly alarmed by the gut health idea but then I realized that I don't drink alcohol and haven't had gut issues in a long while. I'm trying to lose weight and just get into reasonable shape , not swollen , but athletic would be more like what I would be happy with. I have been walking but haven't lost enough weight to talk about yet. It's been a month of tracking and changing habits and watching U Tube vids and counting protein and Calories and realizing that it isn't just the weight anyway. I don't want to just lose weight. I want to get reasonably fit. The good news is that the new goal has much more potential then trying to lose say 30 pounds to justify why I'm ok. This is slow but it is the right path.

That’s so insightful. Thanks for remembering me it’s better to do full body workouts every other day to keep stimulus! 😊

I agree with you on mini bulk. Stay looking all the time.

One thing bodybuilders don’t realise is you can’t absorb protein without bile and you need fat to release bile. So cutting fat to low is not the best idea.

How do you handle protein if you can only work out at night after work/dinner?

I started training the HEAVY DUTY system under Mike Mentzer. My strength is sky rocketing and my muscles. I only do 2 workouts like this per week. So I am basically working out only 2 hours per week. I do not wake up sore that much. EVERY workout my reps or weights are going up. I am 53 and I am using weights again that I used in my late teens and my early 20’s All I can say is do your research on Heavy Duty.

Great advice all those other channels are really off track now days .

Totally agree!

I’m digging the beard brother!! It’s about time!!! Go full on Viking!!

Also, if you train after you’ve eaten for the day i.e. 6 o’clock in the evening and then you’re not consuming food after that time because you’re doing a fast what would you do about post workout protein intake

Always great but this is my kind of video!

Brilliant !

amazing!

a big one for me was being in a weird gray zone where i was maintaning but wasnt doing enough to gain muscle or lose fat

Thomas you are the man

Hi Thomas, thanks for the great video. I usually get enough protein throughout the day, but like to workout at night, having a post-workout´s meal (35-45 grams of p.) at 9pm ish (going to bed at 1am). Do you think I should get some whey protein together with my last meal then? I lost around 70 kilos in the last year (around 103 today) and gained a lot of muscle already, trying to lower a bit my imc still (lower than my current 16% body fat).

Thanks for sharing today. Just left the gymnastics center this morning. Fortunately we have a home gym, plus we climb stairwells. We use Ted Broer CEO of Healthmasters products based in Florida. Never ill...... stay safe everyone

I dropped the booze and increased my sleep. Game changer for sure! Good luck y’all!

As a lifetime natural and performance nutritionist, I would say, these are all good points.

This might sound weird, but I like doing 4 sets of heavy leg sets before every workout. I alternate between sled presses and hack squats daily. I do four the first thing in my routine, then I train the smaller muscles of my push pull split, ie bi's or tri's, then going with back or chest and train shoulders on the appropriate push pull day. I've always gained muscle fairly quick, I have stretchmarks around my shoulders from working out as a younger guy but it seems to work for me. I heard that stimulating the largest muscles, your leg muscles, help to stimulate the generation of growth hormone which will benefit the remainder of your workout. I don't get the sleep I should cause I work nights but whenever I see results even at 51, my main concern for myself is trying to trim down. I know as we get older our metabolism slows down, but I know that I can still get in the gym even after taking a break and workout harder than half the younger guys I see coming in to workout, its more my weight and body composition that has become the issue. I think I need to go to an intermittent fasting schedule while still maintaining the protein requirements for muscle growth to succeed. Thanks for making your videos and if you ever wake up in an ice cube bath and find your biceps missing its because you have tempted me too much to harvest your biceps lol, jk man, but Im pretty sure you are aware.

I was over 300 pounds last April and an alcoholic drinking 14 beers a night. In April I quit drinking and started fasting all day till around 8 then I eat whatever I want of animal proteins, nuts, cheeses, and sometimes the fake sugar keto dessert stuff. I lift Mondays Chest Triceps, Tuesdays Back Biceps, and Wednesday legs, rest the rest of the week and walk sometimes. I'm down to 192 today legitimately muscular looking, consistently building strength, building muscle, and losing fat. I don't count calories either I feel like I just know when I've hit my level of food for the day. Some nights I pig out other nights not as much. My life has completely changed. This channel helped in my knowledge of things and I just wanted to say thanks.

Great video, short sweet and to the point while still being evidence based 👌🏼 One thing I believe the fitness community as a whole needs to be more aware of and vocal about is to not be scared to lose muscle especially the minimal amounts lost on a cut. When you grow muscle, the cells grow, when the cells grow, more nuclei are added to the cells, this allows the nuclei to retain the information of how big you were at your biggest. Which, when you lose a significant amount of muscle, allows you to gain it back rapidly especially on a bulk/ caloric surplus. I lost over 20lbs of lean tissue in 2 years of not training and after 6-8 weeks of starting my bulk I gained it all back plus in 12 weeks I gained all my strength back (naturally). As an aspiring fitness "influencer" I find that when some of the most watched fitness "influencers" make losing muscle sound scary to be, for lack of a better word, Inappropriate and we can do better.

A question for you if you don't mind my asking. Your eyes are looking better than they have in the past. And I'm trying to figure out if you're using make up to hide things or if you're using something in your diet that is helping. George Davis

Wheres the link to protein powder?

micro bulk and cut sound like great way to spin wheels on one spot. Difference I would see would be water fluctuaction. But theoretically it sounds great.

Dude smart advice

I like the mini-bulk idea

Can you suggest plant based protein

Can you link your training split

Bowmar protein is my fav. I'm not even upset when you advertise it cause it's that's good!

Good working trying to grow that beard! 😅 good videos

Good tips, speaking of Micro Bulk and cuts, is also kind the same as the Matador diet, on which you go like 2-3 week on a surplus and 2-3 weeks on a cut, with that you gain muscle and lose fat at the same time in a period of time. Best

What happens if I work out at 4am and don’t eat till 10? Am I missing the opportunity for optimal protein synthesis?

Thomas, you recently stated that it didn't matter when you got your protein in. As long as you got your protein in throughout the day. So this study says something different? That you should get it immediately after your workout?

What kind of gear does DeLauer use?

Ive been taking in 220 grams protein a day And staying under 3000 calories and under 400 grams of carbs So im losing body fat and maintaining muscle 💪

Are you saying after lifting to do casein instead of whey and have a meal?

my personal experience, i was simply doing too much , and by that i mean too much training volume and training like the pro's but with a natural capabilities ... lower the volume , up the growth. people always tend to look for outside reasons, like diet and training stimulus and sleep , and while they're certainly crucial for muscle growth, excessive training volume is no less of crucial importance.

Full body is how I do it. I'll do a horizontal push & pull, and a vertical push & pull every workout, with 2 quad & 2 hamstring workouts spread throughout the week. I try to hit 50g of protein 3x a day. My bulk/cut cycles is in 4 week intervals, so small but not micro.

Great video Thomas I use Bowmar whey protein it is great n does taste like a milk shake lots of good flavors 👍

What if you consumed your protein needs for the day .and you work out in the evening as this is the only opportunity really have to do a good workout ….what do you do about consuming protein post workout in that scenario?

Why not maingain instead of micro cut and bulks

So if you workout in the morning, and you eat protein after, how do you achieve intermittent fast?

Yea I train full body every other day. I throw a few isolated exercises in and mainly compound but it really has given me in a total of 6weeks what took me 8months to see doing the regular 5-6 days training. I still exercise regularly but not weights. That’s every other day

Great video . I often check blood work . Seems like all that protein is affecting the A/G ratio .

How do you do post workout protein intake timing with IF

Great video

How can I reach longer Deep sleep Thomas? We always stop eating 3-4 hours prior to sleep, are in bed by 7:30/8:00 with BuckeyShades and cool temps yet we both get only between 24-50 min in Deep. What is a good goal for Deep and any suggestions how to set ourselves up to get more Deep? Thank you, this was great

I like the beard, brother !!

In the study of protein the people were fasting for food, and were casein, a slow absorbed protein. If that's your case, you spend most of your day without eating, you may have benefits for ingesting 100g of casein protein at once. But if you eat properly, you have more benefits if you ingest less quantity of protein in each meal, but regularly.

Exactly

Im 135 lbs , i started to work out everyday , 2 months in and im 140 lbs and much stronger. My question is should i spread my work outs or keep going everyday ? Am i hurting my gains by not resting ?

Power

Great stuff, thank you.

Agree, one caveat about every other day volume training whole body most will probably run into overtraining which this too will result in poor muscle progress. You have to admit, the Mike Mentzer Dorian Yates style of short high intensity brutal assault to failure once a week works quite well.

EXCELLENT INFORMATION…IVE BEEN FULL WOROUT FOR YEARS NOW ….I DO 5X A WEEK

I hear a lot of people say volume is important for growth, but then they turn around and say proximity to failure is important for growth.....so. which is it? It cant be both, because a high proximity to failure means longer recovery time and the only way to increase volume is to stray further from failure so you can recover faster. So, which is it?

There are studies showing that protein timing is not as critical as total protein intake as it relates to hypertrophy.

What protein do you recommend for women over the age of 50?

👍👍👍 Half a cup of sauerkraut Twice a week to three times a week Good for gut health Also a good source of vitamin c Kimchi also good for gut health

I like the term functional fitness. Strength and endurance for survival and real world situations. Big muscles don't do well if you have to ruck your gear 20 klicks. Real world strength rocks!

I really like all the suggestion in this video, totally agree - though idk if I’d like training all-body so often. I know that’s a grey area though!

I have also heard that if you have an excess of visceral fat specifically it will hinder your muscle building efforts.

the one thing that frustrates me the most is the discrepancies between how mush protein to consume,for example, is it 1gm per lbs of body wieght or 1gm per lbs of body wieght you want to be? eg. if I am 220 lbs and want to cut to 185 which formula is it? everyone has a different answer.

@thomasdelauer can you do a video on how alcohol effects sleep? I can go months without sweets garbage food. My treat to myself is a glass of whiskey. But im atarting to think im working against myself not cuzbim consuming too much but because the liquor is destroying my sleep.

2:48 the more you stimulate muscle and the more frequently, the better, if you can handle more volume

Why is it that almost no one who advocates taking adequate protein talks about supplementing with EAA. Isn't taking EAA more effective than eating protein which has to be broken down into amino acids before it can be assimilated? Why not do a video on EAA?

Don't become those clickbait youtubers. You got me!

The Bomar Link doesn't seem to take off 15%

Great video! I have always found full body resistance workouts 3 times a week with a rest day in between have always given me the best lean mass and fat loss gains, all other things being equal. While muscle stimulus is king, keep in mind bro, muscle repair and regeneration occurs more during recovery not training. Also as far as gut health goes bro, look in Dr Davis’ research and protocol of making Lactobacillus reuteri yogurt. It is something else you can add in your toolbox to optimize deep sleep even more, preserve/gain/maintain muscle, and preserve bone density among many other things. It is something I am monkeying around with now as I am floored by his findings. He is someone who thinks outside the box. Surprisingly, even many carnivores have jumped on that bandwagon given that strain is common among hunter and gatherer tribes but has been lost in modern humans

You should take a closer look at guar gum and other fillers in protein shakes. Rumour has it slows down digestion. Let me know what you think.

I'm 67 and I can tell you 100% if i stay on the booze I can't get fit. Period.

The best tasting protein shake also the most expensive protein shake I'm assuming that

I remember that you said that protein powder should say isolate first and not concentrate in the ingredients list 🤔

I work out three times a week, full body. And use a chest pull to work out on 3 to 4 times a week on days I do not lift weights.

When talking about leaving gains on the table and alcohol… What is the thought behind a 5 ounce glass of wine every night or every other night? I feel everyone always talks about alcohol in large quantities, which seems obvious as to not being beneficial.