If I Wanted to Build 5lbs of Muscle before Winter Without Gaining Fat... This is What I’d Do

Rest & Recovery above micronutrients. If you have shit recovery, none of the above matters.

I stopped eating in the evening and my sleep has greatly improved.

Damn, what a great video Thomas! Thank you so much for always compressing all that knowledge these great nuggets! Here are my taweaways: 1) Don't overstress with daily calories but be keep a track of daily intakes to evaluate weekly balance; 2) Hypertrophy checklist: intense workouts; ensure enough protein and calories; prefer nutrient dense foods; then fill the rest with either mostly carbs or fat; 3) Training volume below MRV (maximum recoverable volume) but still above minimum threshold to trigger protein synthesis. 4) Train fasted on your strongest muscles and train fed on your lacking muscles, to have the best benefits of both. 5) Add 5-10 g of collagen to your post workout shake whey for enhanced protein synthesis; 6) Increase creatine intake up to 10-15 g/day 7) Invest more time on the sauna and less on the treadmill, especially at the end of the workout 8) No food 3h before bed for improved sleep and maximum recovery; 9) Move more during the day with random activities (fidgeting); 10) Once every 10-14 days, do a protein fast where you eat lean protein with leafy vegetables to get close to 0 carbs and fat for fat burning while ensuring protein for protein synthesis

I have been tracking my heart at sleep for a while now and comparing it to the last time I ate. If my last meal is 3.5-4 hrs before bed, my heart rate will be in the upper 50s low 60s. However if I eat between 2-3 hrs before bed, my heart rate will be in 70s for the first couple of hours of sleep. This also correlates to the amount of deep sleep and light sleep I get per night. Definitely a big believer in timing your meals and sleep.

My “whole food” meal plan is FREE. Teaches how to eat for fat loss, muscle building and longevity. http://www.thomasdelauer.com/eatrealfood - consider it my “thank you” for subscribing to my channel and newsletter!

I've found if I just make optimal dietary and exercise choices without counting calories or protein, being muscular and lean is a passive result.

how can you know if you are at a caloric surplus at the end of the week if you don't count your calories during the week, you still need to track your meals, or what am i missing?

Train fed on leg days, and fasted on upper body.

I train fasted as well and it works extremely well for me.

Me aged 40 I also train fasted in early morning and it works for me big time.