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Muscle-Building Workout and Diet

99 thoughts on “14 years in ketosis, you can build muscle on ketogenic diet – Darthluiggi of reddit keto interview

  1. This is a very good video for me. Thanks for it! I'm on a keto diet since I'm diabetic, and I wanna build muscle after losing weight eating so much fat 😛 Again, can't thank you enuff for putting this up!!!
    (Man, 14 years in ketosis!!! That's longer than Stephanie Person :P)

  2. Is there a weight gain aspect to all this? Ketosis as I am familiar with the term implies the body feeding off it's own weight reserves, bec. of not enough food/nutrient intake. Sorry, seem to be one of the minority not interested in weight loss at the moment…

  3. Luis, thank you so much for sharing your time and expertise with us!  It is so greatly appreciated to hear this information from someone who walks the walk and doesn't just talk!  🙂  You look amazing!!

  4. I just started keto again (tried it once and lost a ton of weight) but I was concerned with muscle loss (happened before) due to lack of calories.
    Could you recommend a good starting point for macros or a site that could point me in the right direction?
    What percentage of fat, protein and carb should we consume daily and how can we figure out how much calories we need to a) lose fat or b) build muscle?

    I would GREATLY appreciate any help!

  5. That Twinlab MCT fuel would spare a lot of Glutamine if taken pre/post workout.
    Great stuff for preserving/building muscle for keto workout.

  6. This was great! I did not know about how much I was lacking salt! DOH No wonder…. I was just told I had very high blood pressure, essential hypertension… I have not been keto for a month but am getting back on today!

  7. Hi from Canada, I been watching a few of your videos and have started a Keto diet for last two months. The reason I turned to Keto was some advice from a bodybuilding friend of mine to get leaner and build muscle for a men's physique show in next few years. He recommended the dave Palumbos Keto diet who is a bodybuilder legend and also a doctor. The only thing is I doing the Keto all natural and no foreign agents or steroids like his Keto diet uses.

    His diet consists of:

    Meal 1: 5 whole eggs and 4 egg whites

    Meal 2: 50 G protein shake with 1 tbsp of natural no salt no sugar peanut butter or almond

    Meal 3: 8oz lean protein (chicken or seafood) and 1/3 cup of almonds

    Meal4: 50 G protein shake and 1 tbsp natural peanut butter

    Meal5: 8oz of fatty protein (fatty fish or beef) with a small green salad with 2 tsp olive oil and vinegar

    Meal6: 50g protein shake with 1 tbsp of peanut butter

    The only thing I've changed was I only have 4 whole eggs a day not 9, and I usually don't eat after 6 so u don't have my last protein shake so I guess I could say I intermittent fast till next day. I also add salt and seasoning to my food. I have had one carb refuel day once a week the only thing is on those days I have had Chinese food, pizza, popcorn once a week (is popcorn bad?) normal peanut butter and jam, while wheat bread, milk with healthy cereal.

    I been going to gym three times a week but going to increase it more to 5. My goal is to get lean and build muscle as well change my life style completely away from processed sugars and processed foods and live a lean lifestyle.

    I'm 28 years old, 5 feet 11 inches, 190 lbs might be less. I haven't figured out my macros. But I want to start adding more fats I honestly think I'm not in ketosis and doing it wrong I want to start adding avocados and coconut oil and non salted butter. I drink about two cups of coffee a day black I could add the butter and coconut milk to my coffee. I have lost about an inch or more from my waist. I don't drink any alcohol have not in ten years

    How much fat should I have per day or could you comment what a normal day could be like I don't take any other supplements no creatine or pre workout. I did experience almost a sleep comma first two weekends I had carbs was sleepy and just slept half the day and sometimes no energy to go to the gym Keep up the great videos email me at [email protected]

  8. So, some people are saying that these re-feed days completely ruin the adaption process, and you're ruining all of your hard work. Others are saying they carb back up every "X" days and they're completely shredded. I know there's no 1 size fits all for everyone but we're talking about majorly toying with hormones here, so who is right and who is wrong? Someone please comment. I don't want to put all the blood, sweat, and discipline into the wrong answer. (I'm 5 weeks into full Keto and still miserable and feel like shit. I lift 4 times a week on basically a lohilo routine. Had to cut cardio completely because I feel like I'm going to die). Also, my macros are completely on point, I'm not messing that part up.

  9. Hello. I have beed diagnosed with hypertension some time ago and I fixed that by drastically lowering the salt amount per day. Now beeing in keto I have to increase the salt level but doing that will increase my tension again. Any idea how to fix that ?

  10. What confuses me about this is that he says you can drop out of keto for a work out and resume ketosis an hour later, but a lot of what I've studied suggest it takes 3-5 days to get back into ketosis. 

    Admittedly, my workouts are suffering since I started cutting my carbs, so I'm wondering if I should do what he suggests and spike insulin before my workout.

  11. Hi. Thank you for this video. I have been competing as a figure athlete for 5 years in a row, experiencing with different cutting diets. I found that going on a keto diet without any re-feed, training 7 days a week, was for me the best way to get in contest shape. I actually enjoyed being on a keto state, no blood sugar fluctuation, no hunger. Once you are adapted to be in a keto state, you will have no problem lifting weight and gain muscle mass.

  12. in my opinion 1g per lbs of protein is miniumum… if you do 2 workouts per day then 1.5- 2g /lbs woul be required… always eat more fat then protein

  13. To the " @Itachi madara " guy:

    I'm on steroids? If you seriously think so:

    First, thanks, this means I've already "masde it"

    Second, you are deluded, and probably don't even lift, abd have shitty genetics. Get your facts straight on what can be achieved naturally. Just because you probably don't put enough effort in your diet and lifts, does not mean that anybody who is bigger than you is on steroids.

    And, regarding that there is no science to back up keto… Sorry man, there is a lot: www.reddit.com/r/ketoscience to start.

    DYEL?

  14. I apologize if this was already covered and I missed it, but does anyone know of any us brands or distributors for the mct oil with added glucose he mentions. I love the idea of getting pre-workout carbs in simple, versatile supplement but can't find anything like that. What am I missing O_o

  15. @Primal Edge Health   Question for ya!  I understand that the key point in any diet is calories in versus calories out. Say I'm 22 years old, 5'9 and 175 lbs (roughly 13% body fat).  If maintenance was 3000 calories (just an arbitrary number), do you think I would lose more fat quicker if I was eating 2700 calories keto vs like 2500 calories non keto (still clean calories though).  I know the science points to which ever has less calories but I know carbs can trigger fat storage much easier.  I have been lifting for nearly 3 years and I would to get below 10% BF.  So before I choose a diet, I would like to choose one that can help me maintain as much muscle and strength as possible.  Thank you for your time.  Great videos by the way, very informative! 

  16. Great video, thanks.
    Long term admirer of Darthluiggi.
    This has been the last piece of motivation I needed to change from SKD to TKD.
    I'll be on it, and barbell training from Monday.

    Cheers and all the best.

  17. Hey, awesome interviews bro. im new to keto diet just started today infact for bodybuildin purposes. i know i have to be completely adapted to ketosis but what was the name of that oil Darthluiggi drank as a prework out? 

  18. I have to laugh. You speak to anybody who says Keto does not work and they will always lambast the thing. The geezer who invented it gave it a bloody good trial and error job before he recommended it! Then meanwhile a guy who could not care a crap and does not even go through the fat adaptation stage will say oh it is crap lol

    I was one of those guys but I will do it right this time….sugars, carbs….no good…body and mind just cant handle them…….

  19. ive done keto couple of times, which is nice and all for getting lean but i dream of swimming in cereal and juggling donuts and pancakes with my mouth

    0/10 ketos not for me lulz

  20. MY experience on ketogenesis (last 4 and a half years now)is  that…reach first the bf% you want inside ketosis..you might lack some energy at the begining,,and loose some strength but not much….then start to have cheat meals twice inside the week…i do that…but always, when you are in keto you must consume fats.!!!carefull…you stop the many carbs ..but you must eat a lot of fat….and some protein too…(not shakes and powders….only real food like fatty fish,fatty meat,fat cheese and whole eggs).learn the body to use fat as fuel…you will find your strength again..but it takes some time to do that maybe even 1 -2month…but it pays off at the end…the good thing in ketosis is that you stay lean for many years…..and gradually building muscle..that's the most natural way by the way,,,nature needs time to build stuff…pumping your body constanly with carbs might give you pump and water for some time …gradually you get fat…with keto that doesn't happen..

  21. Want rock-solid 6 pack abs that girls can't resist touching? Discover why 95% of people who start a muscle building program will fail miserably and how you can succeed.

  22. This is all very fascinating  to learn about. I hope you don't mind my question. First off, I'm always searching for more info on Keto. I started with Paleo- found Primal w/ Mark Sisson from there I ended up doing Keto for I wasn't losing weight fast enough on the others.   So far a little over 3 months I have lost 21 pounds- would like to lose at least 30 more . Love the Energy 🙂
       I have a chronic low back condition which limits me to do exercise , lifting , bending , but I do try to get walking in and of course move my arms and legs . If I keep on this Keto  will I lose muscle and just have hanging skin ?  My legs are fairly strong and tight , mostly just my arms have a little loose skin . Will this tighten up as I lose more . 
      Thank you, Great info here !

  23. This is one of the most informative videos I have seen on keto. Kudos to both of you. What was the exact name of the salt supplement mentioned at 36:56 ?

  24. Loving the vid but captions go a little overboard to say the least. I know you clearly want to say more of what you're thinking about what he's saying personally but I have to tune out the subs all together to appreciate what he's saying at all.

  25. I don't watch Stephanie you either do my two sisters. I get anxiety and nervous when I watch her popping all over the place. And I wouldn't pay her $100 to tell me what to eat. This guy is easy to watch and doesn't seem to have attention deficit disorder.

  26. hi guys, can i still take my creatine & whey protein while doing low-carbs diet at the same time and training with HIIT? appreciate your reply to this, tnx in advance!

  27. I absolutely love this podcast dude, instant subbed I plan on starting keto bodybuilding asap and this was full of answers for all of my questions! Good stuff

  28. This video is too long but its worth lots of information that can help people like me whose new in ketosis diet..you have a new subscribers here..thanks..definetly going to follow you guys ..

  29. have huge cuestion, I was doing low carb diet, was feeling awesome, and for some reason I cant explain and is my mainly councern, I started loosing my hair in a worrie way, I had 3 weeks loosing it, wen I stop doing keto, I start getting scare, I du was going thru a training class to keep a job, so I don't know if it was stress, cuss actually I have never consider my self as a worrier person, ever. but now, I only have about 20 % of my hair, and I just don't know what could be the reason it trigger it, just making a comment and see if someone knows, or has jumped into this problem, I can leave without being in keto, al ready gain about 20 pounds and fell miserable, so please If someone know something, I really want to get back to keto, but I don't want to loose the rest of my hair, I have new hair, by taking biotin and shampoo, soo, Thanks for comments,

  30. perhaps you can but do you have too if you wanna get best results? when on keto, you only get suboptimal results compared to the normal diet. hence these acrobatics with TKD and CKD… you need carbs to build muscle. period.

  31. Thanks for this vid. ! my question: what proportion we should use on keto diet while workin out??
    about 50 grams of carbs but how much proteins to fat?? 1:1 or more fat??

  32. So should I be adding 25 grams of high GI carbs before my workouts then? I already eat about 15-20grams net carbs per day, so that would put me at 45grams net total. How would I implement this insulin spike, ive been in KETO for 5 weeks testing my blood levels and all that and this method I have found interesting and have seen many advocate 25-50 grams carb 20-30 minutes before a workout.

  33. Love the butthurt from the losers who follow Durianrider. He has the body of a 15 year old, face of a 75 year old crack addict, eats fruits and sugar and claims that makes him in shape yet cycles all day (no wonder you have low body fat you dumb fuck) These two eat 70% healthy natural fats all day, eat delicious meals and are in better shape than any of these fuck heads.

  34. Wow I just started with bulletproof coffee and eating more farm fresh eggs and grass fed meets, I had cold hands, runny nose insomnia I never thought this was related to this shift… Okay more veggies no problem! I love to juice and green smoothies. Thank you soooo much for the information.

  35. excellent interview, finally! you explained everything beautifully so newbies would understand thankyou thank you

  36. Okay, so I've been in ketosis and trying to work out and TWICE in TWO YEARS it's caused severe electrolyte imbalances. How have you been able to avoid this? Do you supplement your potassium / magnesium?

  37. Drinking on keto is not recommended from my experience. Makes me hella sick, tolerance disappears. I'd also strongly recommend staying away from wine, it usually contains large amounts of sugar. You're going to be drinking neat spirits – look out for flavoured varieties that may have added sugar – with sugar free mixers. However remember that aspartame and the like knock many people out of ketosis and still contain grams of carbs. Vodka and soda water with a squeeze of fresh lime seems to be the smartest thing I've drunk. 2 or 3 of those and that's more than enough for me. Gone are the days of endless pints.

  38. I just wanna ask if primal edge health is natural. I don't really care about it, I just wanna know because I've started a keto diet and I don't wanna waste my time if gains depend on extra hormones

  39. you guys are fucking idiots. ketosis is a starvation survival response, not a performance diet. if you want to perform well and subsequently get lean and STAY that way, you need to eat some fucking carbs. but if you want to listen to some fake natty youtube salesmen tell you lies to get you on a fad diet, feel free to do that as well. it's your body!

  40. Watching the whole thing. 29:00 Creatine always, "ALWAYS" destroyed my physique. I blew up and looked like a sponge. Fuck Creatine!

  41. This video has good advice, but I'm not sure about the best diet plan which i need to work with, only because I have never taken any. Anybody tried the Fenoboci Diet Plan? I have noticed some people refer to amazing things about Fenoboci Diet Plan.

  42. Anyone tried the Fenoboci Diet Plan? I have heard some extraordinary things about it and my cooworker lost lots of weight with it.

  43. i won 3 gold medals A Elite racquetball tournaments and gained 10 lbs of muscle on ketogenic. you just have to know what you are doing on it. carbs burn very quickly versis ketones for energy. i lasted for hours as an athlete

  44. That's BULLSHIT! 14 YEARS IN KETOSIS??? This guy looks like he's 27. You mean to tell me he started doing this at 7 years old??

  45. Can we take creatine mono-hydrate on keto with alpha liopic acid as its an insulin mimicker , i read about that it can cause hypoglycemia how do you take creatine

  46. Diet Plan known as Fenoboci Diet Plan kept showing up here on many videos and I thought they were scams. However after my cousin follow it, and finally lost plenty of weight with it without starving herself. I'm persuaded. Don't take my own word for it, search for Fenoboci Diet Plan on google.

  47. Luis said he ingested MCT oil that has a shot of glucose in it? I can't find anything like that. Am I searching wrong or is he taking an additional shot of Glucose from some other source?

  48. I'm on day #20. I was glad to hear Luis say it could take 6-12 weeks to get adaptive to where you feel strong again. My strength is slowly coming back – first week was crap – but my endurance isn't what it was. I teach an hour Spin class after I train and I noticed (even today when I didn't lift prior to class) that I get gaspy faster. I look forward to that improving.

  49. Just bought the cookbook you and your wife created, it is awesome, living on rasberry mousse, and pizza and nachos and it's a relief to have such a great go to book,for any cravings, and just yummy dinners, Nachos is my favorite right now :)… well done you two totally awesome. my best cookbook by far.

  50. Science has found that it's not protein that builds muscle. It's calories. Ketogeneic eating will keep insulin stable so you're not hungry all the time. I personally do keto with green vegetables and do resistance training to stay strong as I enter my senior years.

  51. This is one of the best and informative videos I've watched on this subject. I now have a plan and its going to be TKD.

  52. HI ! Can i drink coffee on keto (especially in the begining). I'm addict and i feel really crap without it

  53. I am totally with you on this one. I spent months researching keto and several weeks transitioning into it. I first cut out added sugar, then cut my pasta and bread consumption in half. After that I started eating pasta no more than once a week and completely got rid of bread, replacing it with butter slathered burger patties and cheese. Eventually I was consistently below 40g carb each day so i decided to order a keto mojo. First test 2.7mmol .. I realized at that moment I had transitioned to ketosis with no sign of any side effects. Clearly there is reason to believe that the gradual transition prevents the common problems.

  54. Yup 20 years 5 months and 6 days in 15 mins… Keto. Straight keto. We do keto for health and to keep cancer at Bay. Raised 4 kids keto and now a granddaughter.. so I can believe this guy… There are a lot of told stories yet to be heard on why people do it and how long they have been …one common theme…#itworks….😍😘

  55. Hi, I think the subtitle is wrong (belongs to another video: Q&A with Darthluiggi). Please change the subtitle. Thanks

  56. I’ve never experienced the so called Keto flu…I think it might be because I ate regular SAD food but only once per day and was only eating 1000 calories per day before I even heard of Keto for over 15 years…I always knew intuitively that North Americans over eat…never knew why people had to eat 3 or more times a day…seemed fucking weird to me…but know I see it’s not just about how many calories you eat…it’s about macros and nutrient density and vitamins and minerals.

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