How to Bulk and Gain Weight Muscle on Keto

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Click Here to Subscribe: http://Bit.ly/ThomasVid • Website: http://ThomasDeLauer.com • • Get the Apparel I Wear at www.http://Hylete.com • • How to Bulk and Gain Weight (Muscle) on Keto • • Study • The effect of this diet directly compared the effects of a traditional high-carbohydrate diet to the ketogenic diet • 26 resistance-trained men participated in the study and were split into two groups: • 5% CHO, 75% Fat, 20% Protein (Ketogenic Diet) • 55% CHO, 25% Fat, 20% Protein (Traditional Western Diet) • After 11 weeks, the results were as follows: • The ketogenic diet resulted in a 2.1 kg greater lean body mass increase. • Fat mass decreased on the ketogenic diet by 2.2 kg (0.7 kg greater than the Western diet group). • https://jissn.biomedcentral.com/artic... • From weeks 1-11, the keto group gained roughly twice as much lean mass as subjects on the standard Western diet • The keto group “carbed up” in the final week of the study, which led to a gain of 6.6 pounds (3 kilograms) of lean mass • If you look at the results from weeks 1-10, before the keto group bumped up their carb intake, there was no significant difference in the rate of muscle growth between the two groups • The researchers even concluded that it’s, “likely that both groups gained similar amounts of muscle mass throughout the entire study.” • Study #2 • This study investigated the impact of an isocaloric and isonitrogenous ketogenic diet (KD) versus a traditional western diet (WD) on changes in body composition, performance, blood lipids, and hormonal profiles in resistance-trained athletes. • 25 college aged men were divided into a KD or traditional WD from weeks 1-10, with a reintroduction of carbohydrates from weeks 10-11, while participating in a resistance-training program • Body composition, strength, power, and blood lipid profiles were determined at week 0, 10 and 11 - Metabolic panel and testosterone levels were also measured at weeks 0 and 11 • • Lean body mass (LBM) increased in both KD and WD groups (2.4% and 4.4%) at week 10 • However, only the KD group showed an increase in LBM between weeks 10-11 (4.8%) • Finally, fat mass decreased in both the KD group (-2.2 kg ± 1.2 kg) and WD groups (- 1.5 ± 1.6 kg) • Strength and power increased to the same extent in the WD and KD conditions from weeks 1-11 • 2.1g of protein per kilogram translate to 1g of protein per pound • And it was found that blood ketone (β‐hydroxybutyrate) concentrations were elevated within the range of 0.8–2.0 mmol* • https://physoc.onlinelibrary.wiley.co... • https://www.ncbi.nlm.nih.gov/pmc/arti... • Anabolic Response • Published in the Journal of Physiology, researchers found that low muscle glycogen concentration does not suppress the anabolic response to resistance exercise • In other words, lifting weights with low levels of muscle glycogen doesn’t impair the anabolic response to resistance exercise • They had subjects glycogen deplete one leg (but not the other) and then consume whey + maltodextrin after • https://www.ncbi.nlm.nih.gov/pubmed/2... • Protein Synthesis in Absence of Carbs • 10 healthy, fit men were randomly assigned to three crossover experiments: • After 60 min of resistance exercise, subjects consumed protein hydrolysate with either 0, 0.15, or 0.6 g x kg carbs during a 6-hour recovery period • Whole body protein breakdown, synthesis, and oxidation rates, as well as whole body protein balance, did not differ between experiments • Concluded that coingestion of carbohydrate during recovery does not further stimulate postexercise muscle protein synthesis when ample protein is ingested • https://www.ncbi.nlm.nih.gov/pubmed/1... • Fasting Anabolic Response • A study from the European Journal of Applied Physiology had subjects split into two groups that were trained on two occasions separated by three weeks - one of the sessions was performed on an empty stomach after an overnight fast • Should note that at the four-hour mark, the differences between the two groups had evened out • https://link.springer.com/article/10....

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