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Monday, 3 June 2019

How to Bulk and Gain Weight (Muscle) on Keto | How to increase muscle


How to Bulk and Gain Weight (Muscle) on Keto | How to increase muscle
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How to Bulk and Gain Weight (Muscle) on Keto | How to increase muscle

this is the ultimate guide to bulking on
keto that means building muscle while
you're doing a ketogenic diet is
entirely possible but this isn't just
going to be a justification video this
isn't just going to be research I'm
gonna give you exactly what you need to
do I'm gonna give you the formula that
I've used with clients in terms of
helping them build muscle while they're
on keto I'm gonna give you macronutrient
breakdown I'm gonna give you net calorie
surplus things like that but in order
for all of that to make sense I need to
have a preamble but it needs to be
loaded up with some scientists and
research that brought me to the ultimate
conclusion that I came to that can help
you okay so make sure you watch this
entire blog and it'll all make sense
and honestly it's an unbiased approach
I'm gonna have studies from each side I
have some studies that don't always
favor keto so let's take a look at all
of it hey you were tuned into the
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so I will get to the breakdown on this
but let me go ahead and start with a
study that's pretty interesting it was
published in the International Society
of sports nutrition
okay this study took a look at 26
resistance trained males okay so people
that were experienced with working out
already and for 11 weeks they divided
these people into either a ketogenic
diet group or a traditional Western diet
group now all in all at the end of the
11 week study the ketogenic diet group
had a two point one kilogram increase in
lean body mass more so than the Western
diet okay so we found that the keto diet
ultimately built more muscle okay we
also found that the keto diet lost 2.2
pounds of fat mass more so than the
Western diet okay so yeah we know at the
end of this study at the end of 11 weeks
the keto diet actually built more muscle
and lost more fat but it gets a little
bit more interesting you see when you
look deep into the study you actually
find that weeks 1 through 10 the diet's
didn't change it was keto diet versus
Western diet and the results at the end
of 10 weeks were actually about the same
the keto diet had about the same amount
of muscle gained as the Western diet ok
so we know that for muscle building
weeks 1 through 10 keto diet versus
Western tight ended up about the same
but weeks 10 and 11 what they had them
between that time was carb up on the
keto group now they had the keto diet
add carbs into the equation and then
they ended up having a massive increase
and then they took the lead in terms of
muscle building so what that tells us is
that they probably had a big influx of
glycogen carbohydrates that went into
the muscles and swelled them up so
what's interesting here is that by and
large if you compare the keto die in the
Western diet according to this study
you're gonna have about the same amount
of muscle building plain and simple so
that's kind of cool right then and there
but once carbs are added back into the
mix you take the lead you're sort of
like a loaded gun it's like once carbs
are back in the equation boom then you
just speed ahead it's pretty cool it's
kind of like drafting it's like you stay
behind the leader and then all of a
sudden you slingshot and go ahead of him
kind of like Talladega Nights
alright so now let's take a look at
study two and this is a really similar
study okay see this took a look at two
groups in isocaloric and an eye so
nitrogenous meaning that both groups
have the same amount of calories and the
same mount of protein keto diet versus
Western diet this study took a look at
body composition and performance so what
they did is for 11 weeks they took 25
participants and divided them again into
two groups keto diet group and Western
diet group same kind of structure is his
first study weeks 1 through 10 keto diet
versus Western diet week 10 they had the
keto diet carb up again ok so here's
what was interesting in this one in this
study weeks 1 through 10 the lean body
mass of the keto diet group was 2.2
kilogram increase and the lean body mass
increase in the Western diet group was
4.4 ok well that's kind of weird so
again what they found in this case was
that the keto diet group didn't build as
much muscle as the Western diet group ok
well that's kind of scary but then when
you take a look again at week 11 or week
10 for 11 when the carbs are added into
the equation for the keto group they had
an increase of 4.8% in their lean body
mass therefore surpassing them so they
found again that once carbs are added
back into the equation that the lean
body mass increased on the keto group so
again you're like a loaded gun so if you
were to take both groups that have the
same amount of carbs in their system at
the beginning and then they go through
the process while the keto group is
going to lose muscle glycogen so of
course their lean body mass is going to
appear less in this particular case why
it didn't in the other study I honestly
don't know but then when carbs are out
back into the equation boom slingshot
again so it's like they just lost the
muscle glycogen but when glycogen was
actually restored back to equal amounts
between the two groups the keto group
actually took the lead so pretty
interesting now the other thing they
found is that strength and performance
didn't differ between the two groups
they both have the same strength and
performance but the other thing that was
really cool is that the keto diet group
actually had a bigger increase in
testosterone by quite a bit
than the Western diet group Chester
anabolic going to lead to more muscle
growth okay I still have a little bit
more justification and a little bit more
things to make sense here before I give
you the breakdown so I hope you're still
sticking with me this next study was
published in the Journal of physiology
and this study is important for the
reason that I want to show you that
protein won't kick you out of keto if
you have enough fats in the mix ok so
what this study did is it took a look at
three groups it took a very high carb
group and then it took another carb
group that had about the same amount of
carbs but spaced them out throughout the
day so it's called the periodized carb
group so roughly the same amount of
carbs just split out differently
throughout the day then they compared
that to a low-carb high-fat keto group
ok here's what was really interesting
and here's what I'm ultimately trying to
draw from this study the keto group was
on this specific kind of macro breakdown
they consumed less than 50 grams of
carbs per day then they consumed 78% of
their energy from fat and then they
consumed roughly one gram per pound of
body weight of protein now that's more
protein than I would normally even
recommend so they had a high amount of
protein but they also had a tremendous
amount of fat well guess what they found
that their ketone levels were always
between 0.8 millimoles and two
millimoles meaning they were definitely
in a state of ketosis even with that
much protein so long as their fats were
that high now normally people would say
well that would cause me to have a ton
of calories and I'll explain that later
because there is a way around it but the
long and the short is you can have a lot
of protein as long as the fats are high
enough to continue to create ketones the
other thing we have to remember is that
the ketogenic diet by itself creates
ketones and ketones are muscle sparing
beta-hydroxybutyrate stops or slows down
the breakdown of leucine leucine
oxidation therefore meaning you don't
have the must
breakdown that's naturally occurring if
you're not on a keto diet or not as much
at least
so that's powerful in and of itself and
in one last study that I have to

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