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

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

July 28, 2019 99 By William Morgan


What’s up guys welcome the Primaledge Health Podcast I’m here with
Darth mother f’n Luigi
his username is darthluigi on reddit and he uh
he moderates the reddit keto and the reddit ketogains board
and I think the keto science
board as well so this guy has seen like
all the questions people have about ketogenic diets and he’s been doing
a keto diet for how long now Luis
it’s been 14 years now
for all the types of keto diets
do you feel like you’re uh… you’re missing out on all the carbs
not really…that’s cool so yeah Luis Villasenor is here
darthluiggi! Uh we’re gonna answer a bunch of your questions from Reddit,
Facebook and um yeah we’ll just, we’ll jump into it
I guess I’ll start with uh but this one is like the most recent question that popped
up to reddit how do you deal with stalls when lifting
I found that the advice in the strong lifts program didn’t work for me when I
started my games last November and it deluding stalled by twenty pounds or so
and then increased my weight by five pounds a week instead of five pounds a workout
however I don’t know if that’s considered optimal
I wanted to hear your take. So here’s a loaded question right off the bat
how do you get gains when you stall
I think that first we have to remember that any
lifting program um that they’re not
thought of as you eating at a deficit
and then we have lots of people here that are
lifting while eating at a deficit you won’t be
making any big gains when you’re eating below your
suggested calories. You gotta eat for gains, you can’t just lift
Exactly If you’re not gaining it’s because you’re not eating.
and really uh we have to stop like
chasing the is unicorn you want to
get ripped and lose weight at the same time
like because people uh mix getting ripped with
getting huge there’s one thing about losing body fat
and there’s gaining muscle you’re not gonna be doing
both really it’s quite impossible
unless you are taking steroids or a genetic freak
or maybe you’re very overweight and maybe you’re eating
less you’re getting energy from somewhere that is your
fat stores right?
Yeah. So to answer this question is If you’re not
really seeing results I will say uh
concentrate first on that you are eating adequate protein
and then just suck it up there’s a variation of stronglifts
that is for cutting and instead of doing
5X5 you end up doing 3X8
Yeah well also I mean the question
it’s hard to answer a question like this without knowing more about somebody so
like I mean
how long have you been training for 6 months and your bench
presses is 135 and you’re not making progress?
That’s gonna be a lot different than if you’re like benching 2 plates for 5 reps
or for five sets of five and you’re stalled there. Um so like your training age
comes into play and I mean if you’re sticking with a linear progression
program like a five by five you should make steady gains as
a beginner for a while and um then you might have to switch up your program
there’s plenty of other programs out there like Wendler’s 531
is another solid one. There’s different variations of the 5X5 program
I think what’s that guy Ice Cream fitness a lot of people are doing that one right now it’s
kinda popular
but our yeah.. you could try different program but
if you’re not eating enough, if you’re training
too frequently, if you’re maybe not training hard enough
there are so many things that could come into play so maybe sometimes it helps to just
get like a Coach
and work with somebody who’s pushed past the plateaus that you are
sticking at and
they can maybe help you out or ask a bro in the gym is bigger
where they get their steroids… no I’m just kidding
Exactly. Here’s another one you want another loaded one?
Ok. What you guys share about your knowledge of reactive hypoglycemia
been wondering about this if you are overweight and have cravings
what happens if you don’t eat. Alright so what’s hypoglycemia
what happens if you don’t eah, uh why doesn’t portion control work
not sure what that really means… uh when
is the body’s hunger thermostat broken? that I mean this is a
super loaded question i mean we’re getting into things like leptin
resistance and
leptin sensitivity I mean you could spend months researching each one at least
these topics so, I don’t know, you got anything to say that question there
Well about the hunger part,
hunger is something you will learn to control
especially if you’re doing fasting for example
I come from a body building background where I used to eat
every three hours and my body was
so used to eating every three hours when that when I didn’t eat
I was uh, my head started to hurt
I used to carry a protein bar in my backpack
or a whey shake or whatever you know and
20 grams of protein every 3 hours then I started researching about intermittent fasting
and how it relates to keto and about a little more than a year ago
I said really… “fuck it.”
no more 4-5 meals a day I’m just gonna have one meal
or two meals yes the first week
was a little it hard, but once you push
through it uh hunger. For example I haven’t
anything since about 9 p.m. yesterday
and went today in the morning and did my usual
lifting routine without any food, just me
coffee and um some pre-workout, and here I am
I’m not hungry right now, and my next meal is probably is gonna be about
5 today so… yeah okay
Maybe the hypoglycemia thing can come into play when you are first
adapting to a keto diet so maybe just having a little bit of
food and maybe eating more frequently
when you’re adjusting. But eventually like you should be getting reactive
hypoglycemia
on a keto type diet, you should be adapting.
Exactly, and also most people are
and lots of people when starting keto
like in our last video, think that because they
feeling uh, heart palpitations, or maybe
their head hurts, they’re
being hypoglycemic, when it’s just lack of electrolytes
the body is switching from a high carb to a high fat diet
and it is just like a little bit confused you’re just electrolyte depleted
is not real, really hyperglycemia unless you’ve been
reviewed by a doctor and and you really have it
You know in there there’s another question here about a re- feeds
so I think that kinda ties in with what we’re just talking about
so um have you ever tried bodybuilding bulking with carbs this
includes high-carb diets, balanced diets, or carb refeeds/cycling
if so what did you experience? So I’m
yeah what’s up with the, have you experimented with like high-carb diets
in the past? I’m sure you have, you’ve done body building for like a long time so
yeah uh, I started
doing body building with the usual high carb diet
I did have some success with it
but you know that the normal progression
I’ll even post some pictures. I was
somehow strong but I never got super lean.
and yeah, what is better?
I think that most are, sorry,
I think that both keto diets and high carb diets
are comparable in relation to how much
you can build. What’s will be the
most important thing is that you’re really eating for your gains
you’re really lifting consistently and really eating adequate
protein. It comes to consistency you know?
I’d say as far as like gaining weight…
can you turn your sound down a little bit? I think there might be like little echo Luis.
As far as gaining weight I
think maybe a high-carb diet would make it a lot easier to eat in a
caloric surplus and I think a lot of people might have trouble getting in
all the calories a they would need on a keto type diet
if they’re trying to gain weight so I don’t think carbs are
necessary to build muscle but they just might make it easier for a lot of people
mean this year your on a full keto diet it
may be could be a little difficult to get in all the calories because you have
such a
such decreased hunger and the satiety is so high so
refeeds definitely aren’t necessary and I haven’t really seen any proof
either direction of if they help increase gains. There have been studies that show
that there’s
equal muscle gain on a ketogenic diet as compared to a high carb diet. There’s been
studies show that um, keto diets can impinge muscle gain and a lot of people
find it hard to gain weight or keto diet
Exactly as you said there
there are two things. The first would be that
people don’t eat that much on a keto diet
they are not hungry and they
because they are not really measuring they say “I’m eating
until I’m not hungry anymore.” But are you really eating
uh enough. And then comes the second one.
you know when you are doing keto for a long time
you think that you lost muscle. And yeah you may look a little bit smaller
because you are not retaining water or glycogen
that doesn’t mean that you are losing weight… or..
sorry.. losing muscle. If you look at all the videos and
podcasts and whatever and people that say that you lose muscle on keto
they’ve just been doing it for 1 or 2 weeks
shows on people. You lose all your strength on keto.” And they tried keto
like four days
It’s just like. Yeah they say that
My head hurts,
and I lost all my and muscle and looked deflated
look smaller. When/if you do a carb load
you’re gonna gain all the water weight back. I haven’t done a proper carb load in
a while but
maybe for my next experiment, I’ll do a
CKD, loading of rice
whatever and then measure up how I look. I haven’t done it for a while but
the last time I did it I gained maybe
I don’t remember, 8 or 10 pounds of water.
Yeah I don’t think… I don’t know, I think what a lot of people
experience anecdotally within a small period of time where they try like a low
carb diet and their
adapted to a high-carb diet, maybe should take into account that
their perception is gonna be skewed, it’s like if I suddenly ate
a super high carb diet for two days, I could say oh high-carb diets suck
you feel like crap on a high-carb diet that might not necessarily be true like have you been doing a
huge refeed
you’re probably feel kinda shitty because your just
pumping your body full of stuff its not really used to digesting
and it’s not going to let’s do with it. So you kinda have to adapt in either
direction
and give something more than 4 or 5 days before throw the verdict in and say that
it sucks it doesn’t work or
you lose all your gains. You can definitely build muscle on a keto diet.
Luis has been pretty strict keto for a long time
and he is making gains. I’ve done keto for like over
almost a year now and building muscle and adding strength just fine so
I don’t really see any reason why you would need
carb loads if you wanted carb loads and it helps you maintain your diet be healthy like
there’s no problem with that, why not. Yeah it’s a
really a debate I’m not saying there is a best
way or the only way I really like I
I don’t like to get in these types of arguments.
the best diet is the one you can keep doing for a long time
you know? The one you are happy with, the kind of food you like
uh people really get uh
inside these questions and then they spin their wheels and
“I want the best diet.” Just leave it
evidently it doesn’t matter if you eat carbs or eat
or eat fat, it’s what works for you. What you like
For health markers yeah like a high fat, ketogenic diet can be really really good
for a lot of biomarkers and for improving metabolic
metabolic health and for healing your metabolism and your mitochondria
but for some people it doesn’t work very well for some people it
can cause issues, so it doesn’t… just because it works for a lot of people
their health doesn’t mean that every single person
uh should do it or that we should like scream from the mountain tops that everyone
should be doing it. I definitely would recommend
a keto type diet for people who can adhere to it, and would like
you know fatty foods and like to that kind of stuff
so um yeah. Also I’ll
my personal take is if you are really overweight
try keto. There’s like
you have nothing to lose but probably body fat
really right do it
eat you like you’re gonna be uh all time you’re not gonna
really feel like you’re on a diet you have more
chances of keeping up the diet. You’ll get energy
you start lifting, if you haven’t done so… and probably you’ll get hooked on it
and then again, uh consistencies, will get you there
if you by any chance drop off your weight and want to try a
higher carb diet, by all means, try it. It’s up to you, whatever you like
me personally, returning to the question
I’ve tried the higher carb traditional diet
then I found out about keto and started doing what
everyone else, cyclical keto diet because
I thought I would get bigger gains with the carb cycling
it worked, but it happened, what happens to everyone
I ended up doing more carb loads
then I shed and I lost a lot of
time doing the depletion workouts
and that interfered with my training, you know
yadda yadda yadda, then I stopped doing CKD and
moved on. I did the traditional keto and followed the
I didn’t really eat carbs, went back to my books
and reviewed the targeted keto diet and started experimenting with that and
I feel great with a little more carbs
I still get gains and I look leaner so
it’s a little bit of the best of both worlds
well I in this will work very
you’re already lean, and maybe your insulin resistance is like
better. I don’t know. I don’t have the papers on that. But there are lots
studies and books on this. Maybe we can throw in some more links
regarding the TKD but basically
that is why this works. Because you have a little bit of carbs
that may help with you reach, you know,
that point during your workout when you are
burning up all the fat you have for energy
and maybe you need that little extra push, before bonking
or you can have
less rest periods between sets. That’s all that it
gives you. This is a TKD a lot of people do like a targeted ketogenic diet.
Does that originally come from Lyle Mcdonald’s book?
The Ketogenic Diet: A Complete Guide. People can read that book if you want to
learn a little
They can get it. It should be one of the books that people read.
about keto
it’s a little bit old. I found it
in 2001, back when I started ket. So it’s
maybe it’s a 17 on year old book or something
Yeah. The information about TKD
that looks like 5 or…. not more than 20 pages
it’s very, you know the letters are very big
so it’s very small information and even Lyle says that
there are no really studies on TKD
and his claims because it’s like the middle ground and people don’t want to do the middle ground
That’s why people start with a CKD
because they think they are going to lose their gains. So there’s not much information about
TKD diet. So CKD is a is a cyclical ketogenic diet where you do carbload like
once a week
and i guess in Lyle Mcdonald’s book is it like anything goes for one day or how does he
No, there’s.. Lyle recommends actually that you really
measure up your carb intakes and type of carb intakes in accordance with your lean weight
is a very structured diet, but he also says that some people and some of his
plans have
tried the CKD, like anything goes
most people they just do it like an anything goes diet
and that’s why they fail. The real CKD is
high carb very low fat. What you want to do is
cover all the glycogen you are losing on the
diet, super-compensate
and use it for lifting. And probably staying isocaloric which is why you are
lower the fat when you increase
Exactly. It’s not just like… I mean I think people take these refeeds
and they think about it all week long and they are like ” Ohhh it’s Saturday.”
and I can eat donuts and whatever
You cannot be eating poptarts. Definitely you can not be eating
pizza. Like a whole pizza! When I really did the CKD
properly. It was like… sushi.
maybe some paste… whatever
those are like 200 or 300 grams of carbs. Rather than like a kilogram
worth of
carbohydrate calories. Exactly. I think people can
kinda take it from there and do some research into Lyle McDonald’s book and
some other people’s stuff i mean
Keifer does the Carbnite thing which I think
that can be marginally successful for some people but
I think when you call something a cheat day and you look forward to it all week
people go nuts with it and it creates havoc
then you’ll feel crappy for like weeks later. When I tried Kiefer’s
Carbnite I didn’t feel very good for like three days after it so I decided
I don’t need to use carbs anymore, and then
maybe six months after that I actually tried
intaking smaller amounts car jus around workouts
maybe 50 grams of carbs and it didn’t really negatively affect me
anywhere near what like a whole cheat day/refeed day
Exactly. So I think it’s you know controlling the amount of
the macros that you intake is really important that
why keto works, that’s why all these people are really into the IIFYM
tracking the grams of food that they eat
every single macro, every meal that’s kinda what it takes to
to take your body fat to a certain level unless you have really
really good genetics and our naturally super lean. So uh. Exactly.
well we have a lot of people on the Facebook group that our following
sort of a TKD diet we awesome results
The use like
30 to 50 grams of glucose pre-workout? Yeah exactly.
and like eat or really depends on the type of training they’re doing and
duration and whatever
but you have to experiment and it is not like… people be that you are eating sugar.
you’re just like eating a small amount you
just enough to like offset maybe
just like um
enough for you to lift heavy
It really doesn’t make that much of a difference, you know?
I think there’s something to be said about doing a more
standard ketogenic diet for a period of time before you play with carbohydrates
because
when you get your baseline metabolism adapted to like a high-fat diet
there are certain adaptations that take place
which made you able to handle the carbohydrates a little bit better if
you do play with them like on a TKD
I think people should maybe not start out doing refeeds
at least give yourself a few months to adapt. Exactly.
Alright let’s move on to another
question. This guy asks, what are your favorite
fat bomb snack recipes? That’s like this really gross term that people
use
I don’t know I think may Jimmy Moore came up with it and I don’t know, people talk
about fat bombs as ways increase your calories with fat
and maybe to create more ketones, which some people are very into
chasing high ketone numbers
but the fat bomb I mean
I guess like for me when I want to increase my calories an I want to intake more
fats because when I increase my calories I don’t necessarily want go super high
protein because
makes me a little lethargic if I get past a certain point
I rather have my body burning fat. So what I’ll do
is I’ll maybe have some heavy cream in tea
I’ll just add extra butter to my eggs and sardines in the morning or something like that
a little bit extra butter actually adds really great flavor to meals
heavy cream like heavy cream is really amazing, really
thick heavy cream, drink that stuff straight
What do you like to do? I don’t really eat
fatbombs really I’ve only had like
3 fatbombs in my whole life, and once
the first time was after reading a post on reddit.
and said okay let’s try and make this
really it’s good but I
get enough fat from my regular food that I don’t need it
I don’t think that if you eat whole foods
you don’t need fatbombs. Yeah I mean ifyou make 5 eggs
with like a can of sardines what I usually eat for breakfast, I’ll have like
3 or 4 eggs, a can of sardines, if you put
4 or 5 tablespoons butter on that
you’re gonna have a meal that’s probably almost like you could have 1000 calories
in that meal
you add a little bit like a ricotta cheese and you could have 1,000 calories
in that meal, you eat three meals like that, you get 3,000 calories, so I don’t know
the fatbomb thing. For example my fat
my usual meal is eggs, with
coconut oil maybe a half or a whole avocado.
1 or 2 slices of bacon or fatty ham
then maybe I’ll have a big salad with
1 or 2 or 3 spoonfuls of
salad dressing you know that’s all you need
How many grams of fat are you eating per day?
for your caloric intake right now., like what you’re doing
I don’t remember right now it should be… depending on
whether I’m eating at maintenance which is right now
should be eating about 190
at least to around up to 220
around so. So what’s that like 2800 calories a day?
I go between 2200
to 2600. 2600 ok.
yeah I only watch my protein macro.
All my carbs come mostly from avocado
and a few thing, you know broccoli
cauliflower, that’s all I eat
maybe the sugar from the TKD, but that’s it.
this is my favorite question this is the best question actually I think you know
it is
what does your poop look like?
whoa, that’s like, I actually
here I actually I pulled up a really helpful
helpful link to show what a proper
keto type poop should look like
let’s go ahead
so this is what a proper keto poop should look like
*laughing*
that’s actually me pooping
ok that’s
okay, but yeah I mean that’s a pretty funny question. I guess maybe
this guy’s having some digestion issues. Maybe he just started a keto diet and he’s blowing up
his toilet
some yeah probably or maybe eating too much coconut oil.
Some people can’t handle coconut oil. Some people, they just
don’t like it
so maybe cut back on coconut oil
Yeah cut back and also
eat some veggies, that’s it. Eat some babies?!
veggies! veggies! green veggies! Vegetables.
okay. I’m just kidding.
There’s a question I would like to tackle.
the one about the nutrient timing. Nice!
that’s a good one. So uh
Let’s get the bro science police out here to
tell us whatever we say is not backed up by
proper science
About nutrient timing being relevant
all these studies are for
athletes or bodybuilders and what happens is that
when you read these kind of studies, usually in fitness magazines
or bodybuilding.com or whatever
is your bodybuilding forum of choice
what happens is that yes there is a metabolic effect
or metabolic advantage or whatever but
it’s a very small one so are you seeing all these results for bodybuilders
which I actually competing or maybe someone is doing
race of course you want any advantage
however small it may be, to win. But for people like
your doing this just for your health and you want to look good
it really won’t be a big advantage. It doesn’t matter if you have
8 meals a day or if you are really
partitioning your protein exactly
25g each time, really doesn’t matter
you know if you want the stress
about it, it’s gonna raise your cortisol
If you want to spend your whole day and make your whole life all about it
dude, eating six meals a day that’s such a
pain in the butt. I mean unless you’re gonna compete
or be making money from looking a certain way what’s the point of making your whole life
To put a small example.. the other day
I was a at this restaurant and I used to eat like that, 6 times
a day bringing my food
and whatever. I didn’t even look that good
there was this guy on another table one was eating normally
and another one just took out a tupperware with broccoli
and tilapia
or fish or whatever and was actually
weighing his food
Really in a restaurant? Maybe he was competing or something
I don’t know, whatever
because it was another table
this guy didn’t even look big
yeah all this stress
and everything is again unless you are really competing it’s not worth it
so if you think that
it’s not working for you
just review that you are really getting your
protein and don’t worry that you have to eat 125
.5 protein per day if you eat
like 5g more, 5g less, it really doesn’t matter.
yeah its long-term it’s maintain those habits long term.
I think when you first start a diet it can be really helpful to
not even necessarily weigh all their food, but track their macros really
intensely for like five days or a week so that they know
what it looks like so you know what your meals are gonna look like
then after that you just throw your meals together and you could do
everything intuitively
I have two tips that have worked for me
1, as you say
do a onetime exercise and learn how a
200 grams of chicken breast looks like
for starters and then you really don’t mind
try to eat the same food every day
maybe it sucks for some people but I live by myself
doesn’t really matter for me if I eat 4 eggs
a day, it’s my usual food and when I’m at work
I may eat the same. I only eat differently when I’m
off to a restaurant but if you’re eating keto
there’s not a any restaurant, unless you go to a vegan restaurant
your gonna get a
a piece of chicken or maybe beef. Whatever, you can always eat keto
I think a lot of people who are successful um
maintaining a good body composition, probably end up
in a similar place where they are eating not necessarily the same food everyday but
similar like rotating similar meals all the time
and there could even be something said about
about that for health. Think about when you travel to a new place and the
try a food you’ve never had, you usually get the shits
so if you’re in a routine a you can’t help like
there’s all this new research about the gut flora and the
and the microbiome I think feeding your body a consistent diet
of healthy foods… there’s something to be said about that and it makes it a lot
easier
you know when you go shopping and you’re buying the same stuff every time
you can still make your food taste good, and add flavor here and there
for me I feel the same way. There’s no reason to get all crazy and gourmet with it
every single meal
Exactly. You brought up
something before about going traveling and eating keto
nd maintaining a diet. Yeah that was a question on my facebook. How do you
what kind of foods do you eat when traveling to be on a keto diet.
There are like two types of travels you know?
If you’re maybe coming to Mexico and you want to enjoy the vacation
and have margaritas and everything
you’re gonna have to compromise, maybe
have a cheat meal or enjoy some other food but
don’t binge and go all the way
or just realize I’m gonna gain ten pounds and it might be a little fat when I get
back from my vacation but I’m gonna get
on track. Exactly, that’s one way to
to see it. If you’re going for a business, well
try to keep up with the diet, like I said before, there’s not a restaurant where you
cannot ask for a salad
and chicken right? And even my worst experience was
when I started keto and I then I went backpacking through Europe
and then I went to Japan. I went to the land of rice.
well there’s a McDonalds there and it was cheaper
you can always eat, or even if you eat a
sushi you can go and ask for eggs
eggs with salmon, or tuna fish
You go out to sushi with your friends, you get sashimi instead of
instead of rice. People say for example when I was a
when I was in Japan, that Japan is very expensive. You know
if you eat with the locals it’s really not expensive. You can go backpacking
you can eat, there’s like small kebabs
sticks with beef and chicken
I even learned how to say chicken in Japanese
It’s tori or whatever I don’t know
it’s no that hard, you only have to try it once
yeah it wherever you go you can order whatever plate just skip on the rice
and I mean if you’re traveling more locally like if you are doing
a business trip
and you’re not necessarily going to another country where is a totally different
foods
if you’re on a consistent diet like
for instance, we lot of fish so
you can get canned mackerel or canned sardines anywhere
for really cheap, so it’s really easy to eat when traveling and those other
foods you can make it
which travel really well like pemmican, which is
like a Native American recipe where you take dried meat and you render tallow
basically tallow and spices and dried ground up
meat. So there’s a lot of like keto friendly foods that you can bring with you.
if you’re not going to have access to any food, but
I mean you don’t need to get all crazy and like
body building style diet, packed into
It’s actually a
time where you can use a Quest bar
for those that love it, or maybe a protein shake.
About two weeks ago I went snowboarding
and this is the first time
ever that I ever bought Quest bars. I had it
I’ve had them in the past, but I didn’t buy like 8
I didn’t even use them, I had like 3 of them
everyone says they are really good. They are good. I was surprised
Do you believe that they are really no carb?
That they contain as many carbs they say
I’ve heard they taste like too good
well there’s experiments up on the
on the reddit keto by measuring
his or her blood glucose after ingesting a
Quest bar and I think that it did raise his blood glucose.
What I can say is I had like 3 or
4 during my trip. I was snowboarding
for about 4-5 hours a day
and the yeah well I wasn’t really hungry because I was doing IF
yeah well it was like, ah they’re good, a little bit of a snack
Whatever you know? Yeah it’s not hard to travel, whatever diet you are doing
It’s really not hard travel on you just have to
think a little bit clearly and then
if you’re doing a high-carb diet and you have to like measure your macros really
track your macros you can also travel easily to its not
that big a deal and have flexibility too
don’t be so crazy where it’s like you think if you have
end up eating a few extra carbs you’re gonna
get cancer or you’re gonna die, you have to
you gotta be rational. You fell off the wagon, well
get up, nothing happens. I just made a video about cheat days
you know it’s like if you’re gonna eat carbs, eat your carbs
and get back on, and you’re gonna be fine. You don’t have to turn it into this huge
like
like guilt trip you got a little things talking to you in both ears
“You’re useless! You’re fat now! Just chill out!”
go eat what you want to eat and then get back on your diet and you’ll be fine
if you gain a few pounds you gain a few pounds, you’re not gonna ruin yourself with one meal
slip you know it’s okay you will survive
I like this question. This question is cool.
I stopped doing back squats years ago
because I do not like the compression and shear force attributed to them
I just feel like there is too much of an injury risk even with good
form those last reps always seemed dangers
recently I’ve been reading into front squats and what they bring to the table such as
less ways to
more of a core workout, more quads and arguably less compression and shear
force due to better bio-mechanics
Um so you’re saying you don’t like
back squats because you have weighed on your back
I think back squats are a very safe
exercise especially done correctly unless you have a broken knee or something
I don’t think there’s a problem with backs squats. Actually the
point of the squat is having weight on your back! Yeah!
and that’s not bad i mean actually you will increase your
the mineral density in your spine and make it stronger
you’re not gonna load up three hundred-pound if you’ve never squatted before
just ease into it. And front squats being better than back squats
I don’t know it depends what you are training for I guess.
Well they work a little bit different.
regarding back squats… I’m gonna do a big confession here.
I didn’t do squats or deadlifts
Before 2009/2010
remember I was a bodybuilder bro
So what were you doing? Hack-squat machine?
squat machine and leg presses
that’s all I did like an extension the usual bodybuilder
exercises. I had never really deadlifted with a barbell
I used dumbbells and very sporadically
and stopping with this bullshit
is what really got me really
gains. I have a lot of picture to show
yeah like a good but nothing
compared to what I have achieved today and
I’m very sure
it’s the result of going back to compound movements
and doing them properly. If you’re afraid of doing a squat well
first learn to do a proper squat and then maybe
invest in a good belt
makes a really be difference. It helps to maintain a
good posture and you won’t get any
problems and also don’t go to heavy. You know a front squat
front squats are actually more difficult to do than a regular back squat
Front squat is
a great exercise but I think you should do them both.
Yeah they are complimentary.
Maybe for an athlete that’s jumping and once
running speed a front squat might be a little bit better because you a little
more upright
but you still wanna do some back squats because
they’re great. It’s a great exercise. It’s one of the best things
everybody should be able to squat. Everybody should be able to body
weight squat down
butt to the ground, everybody should be able to do that i mean children
shouldn’t be allowed to graduate
from kindergarten… kindergartners can still squat but once you get in like
grade school-age the kids are sitting on their butts all day and they lose their
bio-mechanics, so I think
everybody should be squatting. Not necessarily with a huge load
but everyone says should squat, it’s a great exercise
Alright, so here’s a question is TKD
that’s like the targeted ketogenic diet, that’s what Luis likes to do
a good for bulking up if I’m just bulking
should I not do keto? So this person wants to put on muscle
if they’re bulking should they not do keto? Oh man..
It goes hand in hand with the
previous question or what we talked about before. I think it’s
are you eating enough calories? Are you really lifting with
dynamic weight program? That’s all there is to it so
My personal opinion is TKD
works great for building muscle it’s also
depends what do you refer to by bulking up? If you are referring to
just gaining weight? Or do you want to gain
weight while keeping the keto diet most of the time?
if your goal is overall health and you like eating keto and staying on keto
TKD is a great option. You could also try CKD
or maybe go back to a high carb diet. It’s all up to you
Yeah if high carbs makes you get in those calories and bulk
I guess that’s the way to do it on I wouldn’t say one is better than the other
I mean I would say that eating a lot of carbs makes it easier to gain weight but
also easier to gain body fat
because you’re not tracking what you’re eating and you’re just like “I’m gonna
BULK!” You should just eat whatever you want
if you wanna do a fat bulk then eating a high carb diet is fine and not tracking
macros is fine but if you want to gain lean muscle
only and minimize fat gain then a keto diet can work very well
but also a high-carb diet could also work but you’re gonna have to be
strict in how you partition your nutrients
and what you’re eating. Exactly, for example
to end up this question. Imagine
as I said before, or in my personal case
I’m almost eating the same things everyday the only difference is
when I train I do have a little bit of extra calories
Some of them from MCT oil
some of them from extra protein and some of them from extra carbs
that’s it. That’s like the little difference you need
to gain muscle.
There’s no best diet for cutting it just whatever you can adhere to and whatever
works for you
the best especially long-term it’s like if you wanna stay
lean it’s important that you adhere to a diet long term and that you’re not gonna
jump back and forth and yo-yo about
Is acetone breath a guarantee when in ketosis
after about two weeks all I had was a feeling of dry mouth
even though I was drinking plenty of water… Okay
Are you eating carbs? That like yeah
it really doesn’t matter how you measure but
if your eating carbs, you’re not in ketosis
If you stop eating carbs for a while
2-3 days, you are definitely in ketosis. Maybe unless you are eating
lot a lot a lot of protein you might be…
This is a thing I love
people say “You’re eating too much protein!” We have to remember that too much or too little depends
on the person
each person’s physiology and lean body weight
we get into all these debates on facebook and ketogains and
and the keto reddit board. “No you’re eating a lot of protein you’re gonna…
it turns into chocolate cake! It turns into sugar!”
A famous keto guru said that eating too much protein
is just like eating chocolate cake and that’s like
that’s not that’s an absurd statement. That’s not real. I don’t know why he said that
But look, if you eat too much protein
you might not be in ketosis. You might not get high
blood ketones, but that’s just rhetoric. If you’re eating to high of protein
your still gonna lose body fat. You’re not gonna storing body fat, and you might oxidize
protein for energy
but you might not be in ketosis
still lose weight so you don’t ave to think like a few extra grams of
protein is gonna stall your weight loss
whatever its kinda silly
it all comes down to semantics in my opinion
Here’s a good question. What is your opinion on how keto
intermittent fasting stack
up together specifically in regard to hormones
seems like both lifestyles sort of stimulate starvation without actually
starving
do they have a compounding benefit
is everything in context right so I mean
Exactly. If you’re looking for health benefits if you’re trying to
if you’re fighting a chronic diseases such as cancer
yeah I think they could both stack up very well. It depends on your goals
I mean if the if you’re coming from the place of someone trying to build muscle
as fast as you can
intermittent fasting plus keto probably is not ideal
in my opinion you know to build muscle but it depends on your goal for health and
hormones
they would both have a similar effect on your
fasting insulin level and keeping insulin level low. I mean what do you think Luis?
I think I agree pretty much with
what you are saying. There are lots of
studies building both pro and against
both keto and intermittent fasting
like you know
leangains fans they say there’s a big
advantage for doing leangains style diet which is basically
intermittent fasting with some carbs post-workout and whatever
it’s the same if you’re going to be doing intermittent fasting
to do it for health, I think they work very well together
if you want to do them for gains, again, as we said before it’s all about the
calories
I’ve been doing keto with intermittent fasting like
protocol for almost a year
and I’m breaking my personal records in
powerlifting and I look leaner and stronger so
what can I say. My experience
for me, intermittent fasting probably
isn’t the best thing for gaining muscle. I mean there’s no science to back that
up this is just my opinion
I don’t think it’s the best thing building muscle that’s just
in my like in my experience I think that there… we talked about nutrient timing not being
that important earlier
but I don’t know, I kinda go back and forth on it because I think there can be benefits
hormonally if you time things right, like right after your workout for instance
you’re probably prone to being in an anabolic state so having a meal
after work out
I always try and do that but do I think I’m gonna lose my gains if I don’t
no way, I don’t worry about it if I can’t get a meal in so…
I don’t know… bro science bro science accusations
Are gonna fly. It’s like, I don’t care it’s like
look it’s what works for you and you’re not gonna find a study that’s gonna tell you
you know you can cherry pick studies and find studies
backing up whatever you want and you know as far as like bro science and
real science that’s all just rhetoric, you know it’s like you can call anything
bro science or
say anything is real science it’s just I think the whole thing is just funny
its one of the reasons why the internet is such a strange
amazing place. Like first there’s a
schematic I once saw like I’ll
if this than that you know?
is the guy that he’s telling you this is ripped?
or does he has a body like you want to achieve?
yes or no? Does he lift?
Is he natural?
what is he doing? Does it have science to back it up?
then maybe try it but you know don’t have a
overanalyze things. Just do it. And also just because
just because a ripped dude says this works
says that like eating cow patties gives you the biggest gain ever
he’s super big and ripped that doesn’t mean that what he’s saying is true
I think you you gotta think rationally and like you said you have like a line
of logic
when you want to try something or study something. Just try it
if it works it works if it doesn’t work it doesn’t work. I used to
to think that intermittent fasting was bullshit
your know? Well how do I know it’s bullshit or
not or not if I haven’t really tried it? You know?
I like intermittent fasting, I did it for like a year, it was great and it makes you
very insulin sensitive
as far as like maximizing gains I wouldn’t say that it’s the best way to
gain muscle
Probably not. If I was really trying to build as
much muscle as I could as fast as I could and that was my main goal
I didn’t care about health I probably would do like a higher
carb diet with like you know with some
maybe with crazy nutrient timing and you know just like
really obsessively maximize it but I don’t care that much, like I like to make
gains I like
to get stronger and I like to be healthy and I like how keto feels so that’s what
works for me
doesn’t mean it’s gonna work for you. Doesn’t mean that everyone has to do it like Luis and I
you know? You have to understand also
another thing. Maybe you are 14 or
or 16 you can you join the pop-tart crew
well most of the people commenting, talking shit on all these
videos are between 14 and 16 anyways
Some guy the other day attacked me on
reddit because he said that he said that
I’ve been lifting about twenty years and I only managed
a 425 deadllift. You’ve been deadlifting
for like a year right? After 20 years I only managed
a 425 deadlift. Man I’m
I’m a manlet, for me that’s like lifting a mountain
How tall are you? 5-foot-1. 5 foot 6!
Luis is 5’6″ and he weighs like
the same as me man, I’m 5’9. Luis is
freakin big strong dude. Especially for his size.
and this guy, I went a through its history, and he was like
lifting for 10 months and probably 16
like well man what are we even talking about
and also another thing that returning to the question is
I’m almost 38 years old I’m
in near my hormonal and genetic potential
I not going to get any bigger really. Yeah.
if I was younger I did the
when I was young I did a high carb diet. It worked well for me.
right now what I think works better is a low carb diet
I think there’s this funny thing on the internet with just like these wars and
troll, they’re like troll wars
You know it’s like the Internet is like the Lord of the Rings or The Hobbit
You’ve got like trolls and orcs… they’re both
under the age of 18. Everyone’s battling each other over bunch of
minutia and rhetoric and bullshit… look if you wanna eat
IIFYM diet, which is not even a diet, it’s just a saying
that came about on bodybuilding.com forum
because kids were asking stupid ass questions like “Can I eat a pop-tart on my
diet
and the answer is “well if it fits your macros.” Then they started
abbreviating it IIFYM because they were sick of answering stupid questions look
you can include a little bit of junk food in your diet but for the most part
most people with like a good physique are eating whole foods
and are eating, even the people who rep IIFYM
they’re out there saying that ninety percent of your diet should be whole
foods and nutrient-dense foods
not pop tarts and Captain Crunch to meet all your freakin’ macro needs
but it’s like things get misrepresented and taken to extremes
and then these kids come on and start bashing anybody was like doing a keto
diet
and it’s like dude I’m not out here saying that everybody needs to do keto
it
better than IIFYM for whatever reason it’s just
it is a good diet for me and for a lot of people and we provide information to help
people who are interested in it
we’re not trying to convert you all to the dark side
like a low carb diet it’s not about that it’s not about like religions and
drawing lines in the sand
IIFYM works, I all these other diets work
for a lot of people just quit bitching and fighting about it and hating in comments. It’s so stupid
Such a waste of time. Now that you brought this to
to a point. I have some trolls that one of their
favorite sayings or responses when
against keto is: Why would you
forfeit a whole macro? In regards to
not eating carbs. If you looked at how I eat
you would see that I eat almost
more vegetables a day than the average person. I eat
a lot of vegetables. Alot of vegetables don’t have carbs
carbs are not really an issue I’m getting more nutrients
in my broccoli an cauliflower and kale and spinach
than you will get from your bananas or oranges
people just don’t do that exercise. There’s a lot of people who hate
on keto
I don’t understand why. They say that you can’t
forfeit a whole food group. I’m eating about
30-50g of carbs. How much
fat are you eating. There you go they are eating like
60g of fat. They are eating about 20 or 30 grams of fat
a day. That’s pretty man, that’s like unhealthily low.
frickin 20 to 30 grams why would you defeat all that fat.
So I’m doing it wrong because
I’m not being carbs but you’re doing it right because you’re not eating
eating fat. So what’s the logic behind it?
you don’t even need to get into it. If you wanna see a stupid ass diet look at this
Durianrider and his frickin’ anorexic insane girlfriend are doing
their
eighty percent carbs 10 percent protein 10 percent fat and it’s like
and they look like Skeletor. No actually Skeletor was ripped
they don’t look like Skeletor
Returning to the poop
question. I would like to
how does Freelee poop? By eating how many
30 bananas a day? His poop smells like roses man
and if he even touches weights he blows up. He’s just like he looks
at weights he gets ripped
The great Durianrider, just asking how awesome he is
This is a good transition question here we go
would love to hear your thoughts on zero carbs
and bodybuilding so this is like everyone’s about zero carbs now because
people take things to extremes all the time and
so keto is pretty popular so lets go zero carb.
I’m talking being fat only diet. Reason for asking is that I’ve been
playing around with it and i felt great
but it did result in a really high protein intake sometimes 4-5 grams
per kilogram of body weight
guess that’s pretty high protein. So I’m not sure that it can be considered a
a ketogenic diet
probably not a ketogenic diet
I felt great and was a lot stronger than on traditional keto
on the zero carb diet
what’s up with that? You ever tried zero carbs? Played with that?
not like hardcore
close… for example yesterday probably
I should have eaten about 10 carbs
yesterday because I didn’t have any veggies. I feel the same.
like I’ve never done that on purpose
if you do like zero carbs
but high protein. You’re really not gonna be
a keto diet. More like a Dave Palumbo diet.
Have you heard of John Andersen?
John Andersen Deep Water Method, all meat diet
basically. He’s really big and strong and ripped.
I don’t think it’s detrimental. Maybe you get results.
the only thing I think is not so great is that maybe you feel
tired or
lethargic because all the metabolic processes
all the transforming protein to energy
That’s the only issue I would have.
maybe it’s not sufficient and yes you are going to be
probably in a process of gluconeogenesis in this case
because you have to get energy from somewhere and
the way to get energy from protein is to convert it to glucose.
yeah it seems like something, I don’t say it’s unhealthy but
I’d say it’s kinda
unnecessary it sounds like it’s not the easiest
diet to maintain
but if you just like eating meat and you don’t like anything else
I just, I don’t know if a lot of the people that are starting to get into
this are getting into it because they’ve got an unhealthy relationship with food
and they’re afraid carbs
I don’t know I think it just comes down to like whatever works for you
and there’s people who do the zero carb diet actually you know who came
from
that a lot this zero carb stuff… the main guy
was Owsley Stanley and he
was one of the biggest manufactures LSD back in the
sixties he was like the main LSD chemist for the Grateful Dead
and he was a the sound guy for the grateful dead
he advocated a zero carb diet so yeah that’s kind of interesting
little fact. You wanted like
the diet of extremes? Try vegan
keto diet. Vegan keto
all protein diet that’s like to most extreme unsustainable
it’s like ultra-hardcore
what can you eat? Just like lettuce and broccoli?
It’s almost like people get in these dick measuring contest about whose
diet is the most extreme
that’s why I’m laughing… I
no vegetables, no… I don’t know, for me
moderation in diet is important I think
like oh yeah I eat a keto diet, but to me that’s moderate. I like eating
eggs, and meat, and fish. Those are my favorite foods.
like my favorite foods to eat are fish and eggs
for me that works and that’s a moderate diet. I eat lots of vegetables
I don’t see any reason to cut out vegetables completely
I don’t know the theory behind it or the science behind it
but it sounds kinda of extreme in my opinion. But hey, if it works
go for it… just do it
Exactly. Ok. You got any
good questions you see poping up? You have private message questions
Well I got one
question about are being in
weight loss
long term. Is it possible with keto or any diet?
in particular, and why is it possible or not possible?
my personal take is that
it’s all the habits you do. People who lose weight
for example, they lose twenty-pounds or thirty pounds
weight mass and they are losing weight and then
they think they can eat like everyone else, and sadly that’s not gonna happen
you cannot be eating pizza all day and ice cream
unless you have moderation. There was a
piece of commentary I saw once on BBC
I think I remember correctly about people saying they had a
metabolic syndrome, or that they ate
at a deficit and that they were not losing weight and
this program they follow the person all day and they record
what they are really eating, exact calories
the calories they consume vs what they actually ate
I don’t know… there was like
9/10 people were overeating.
and over portioning their food to what
they should be eating. So they were not losing weight because they were
eating more than they needed, and they were not recording what
were ingesting. And then the actually did
the calorimeter test you know where they
would do exercise with a breathalyzer and whatever
and supposedly this person had metabolic syndrome
in truth, she was like 20 calories below what her
what her TEE should be so this person was not losing weight because she
was not measuring what she should
be eating, she was eating more.
Yeah it seems like under-reporting is a big problem with
dietary
studies in dietary intervention studies its it’s really hard
to study
also it’s not only the person’s fault
you know portions in a lot of packages
are wrong, some of them are
on purpose. So people eat more. For example, you look at
I don’t know it’s the issue right now
but before I remember a can of Coca-Cola
it said 60 calories, per portion
a person would think a portion is a can
no. A portion was one-third of a can
so you’re ingesting 60 calories
you think you’re ingesting 60 calories
in truth you’re digesting 180
Of course you end up miscalculating. People really need to learn how to read labels
and
actually count the calories you know if they’re going to be
intaking these kids of foods. It’s very important
actually its a bore and it’s horrible
people stress about it and we are the only animal that counts calories
We are the only animal that has junk food available to us
year round every day.
I’m very sure if you eat whole foods
and start relying on junk foods you’re gonna get better
results and even if you just
sorta wing it rather than trying to measure everything
my only advice in this regard, is like you said before
Do one week where you really measure
weigh your food as an exercise and see if you are really eating what you should be eating.
and then be done with it. You realize how much
a portion of each food looks
like right? Just to get a hang of it. You’ll be surprised that maybe
you were eating more or you were eating less and that’s about it.
Yeah and there’s different levels that depending on your goals you know some
people are going to want a weigh all their food some people
only need to come within like 10 to 20 percent of their estimated
daily macros to get the goals that they desire and to be healthy I think
People either put too much energy into it or too little
That can be a problem in both directions. Here’s a
maybe we will just finish-up, wrap up with a couple questions but
this one’s a nice light and fluffy question. What supplements do you guys take and why?
especially as following a ketogenic diet, any influence
on deviation from standard recommended doses
okay, the first one to question, what supplements do you take
Are you on steroids Luis?!
Nooo! Are you on steroids? Oh man…
I would take, really, if anyone wants I can take
a blood test of course they pay for it.
I have no issues with it. The 14-year-olds think that you can’t
it as big as Luis. These kids have said that I’m on steroids. I’m not even
even big.
Dude I’m flattered that you’d say that but
I’m frickin’ small I weight 165 lbs when I’m bloated
it’s like…
well yeah for supplements you know
I get most of my electrolytes from real food. I don’t really
add anything else but maybe some salt
I’ll try to have some
broth or bouillon every once in a while
If I feel like lethargic or tired.
he’s got kind of a thick accent, he’s saying bouillon
Bouillon! I don’t even know how to say the freakin’ word, but it’s like those cubes right?
little cubes? Yeah.
bouillon cubes. They are very popular here in Latin America
I was very stoked last weekend when I was in
USA where I found in a whole foods the broth
like the one you are drinking you know?
We don’t have it here, although we make our own.
but apart from that I only have creatine
and I’m using right now a product I love
that is called TOTALIS that you can get from
page on the internet just google it up
basically my favorite pre-workout so far
it has caffeine, it has nitric oxide
it has citrulline
stuff to make you go a little bit more
not gonna get magical gains maybe you’re gonna be hyper and lift
five pounds more, same as creatine
it all stacks up
I don’t even take creatine right now. I used to take creatine
I don’t know if I’m a non-responder or what but I don’t know if
I noticed anything from it but I stopped taking it and I don’t
don’t know if I miss it maybe I should take it
you’re getting enough from beef
broth that I don’t think that you really need it, but I it’s so cheap that
yeah creatine is dirt cheap
and it also has neurological properties
apart from lifting so
creatine is a nootropic that actually increases brain function
neuron firing. I think maybe everybody should take creatine just to get their brain
working properly. You need very little, it dissolves easy
as you said before, it’s very cheap so why not
like even if you’re non-responder
so lot of people are
overweight are afraid of creatine because they think they are gonna bloat
but we have to remember that creatine
only retains intramuscular water so in any case you will
look a little bit bigger
so there’s no sense in worrying
about creatine. Yeah I don’t really take that many
workout supplements really. I have magnesium on hand just in
case I need it every once in a while
I don’t really use it. As far as supplements
I use like food type supplements like I really like adaptogenic herbs
I really like reishi and like they’re certain
reishi products that I actually helped to design
but on I don’t have it up on my site yet. I’ll put it up eventually
reishi mushroom
chaga mushroom. My friends David and Jared at
sent me some deer antler velvet and some chaga so I
make some chaga tea every day and have some deer antler velvet
those I get good results from those. Other adaptogenic herbs that I really like are ashwagandha
that’s like a hormone balancing herb
it’s an adaptogen that help your adrenals and help lower your stress
hormones
other ones that I think are good are like rhodiola that’s another really powerful
one
turmeric which is just a spice I think everybody should probably include turmeric
in their diet because it decreases inflammation. But these are all health
things. If you lift like maybe
stuff like tribulus and cissus
are herbs that I have on hand and every once in a while
use. I mean I like playing with supplements, but mostly
herbs not much creatine or
nitric oxide or any of the standard ones although I’ve played with
arginine stuff but I really don’t notice much from those things
I didn’t really get anything from it so I don’t take those
You’re not gonna notice big changes from that
like “I took for two weeks and then I’m super strength!”
or “super swole!”
cissus was one that I thought was really cool for like not necessarily strength
but
I’d say like for endurance during sets in the gym that’s a
kinda cool herb and it gives you like this crazy pump
cissus quadrangularis, it’s got the weirdest name
but that ones fun to play with if you want to try a funky herb
Here’s a good question to end with
a lot of people… if you’re gonna eat all organic
shop at Whole Foods it can get kind of expensive, so if you are trying to eat
healthy
but also or moderate budget
or if you have a family and you are trying to feed five people and you guys don’t
have
don’t have a lot of resources for food. This person is asking I would you do a keto diet
that is very nutritious but also very
cheap? Got any recommendations?
for keeping diet with a budget?
You can’t get cheaper than eggs and chicken
I don’t know, depending on on where you live
here in Mexico I can get two whole chickens
for 145 pesos which is
less than $8
maybe $10… Two whole chickens!
eggs will be about…
30 eggs about 60 pesos, which is about
five dollars so
You try to be optimal and
eat the healthiest foods and organic food if you can to minimize
exposure to pesticides and stuff but a lot of people
to them that’s not important and what’s important is just hitting their macros
so I mean
I wouldn’t recommend eating KFC without the bun but
you can get canned sardines really cheap
you can get canned mackerel, canned tuna
chicken and certainly if you go to a
farmers markets that’s a really good thing. If you have local markets like
outdoor farmers markets
you make a relationship with the people there you can get stuff directly from
farmers we buy all our stuff that we could at the farmers market
and you can just look for deals at your local healthy food store
You don’t have to shop at Whole Foods to be healthy
Most towns and cities will have
smaller health food stores that will sell good food a lot less than
jacked up prices at Whole Foods. Just wherever you live do your best and try to
be as optimal as you can
don’t beat yourself up if you gotta, you know, eat some conventional meat
it’s probably still better than eating them standard American diet
so do what you can. So before we go
Luis what have you been training lately. You said you were doing deadlifts today
What have you been training for strength mostly lately?
how you been programming that? I’m
concentrating compound lifts and doing ????
I know, kill me, but I
training each muscle
separately every day
always trying to concentrate on the big lifts first
so I’m following a sort of PHAT program from Layne Norton
which is a little bit of a mix
of powerlifting with bodybuilding
so you said you were deadlifting today
you wanna show what’s up with that deadlift, let me see it
425 sumo
Now Luis, I don’t know if you realize but on the Internet
according to fourteen-year-olds on comment sections
sumo is cheating
look at that manlet!
Nice. So you hit 425
How long have you been training deadlifts now?
A little bit more than a year
Same here! I broke 400 recently.
racing to the finish. Now obviously 500 right that’s the goal
it was 450
That’s nothing! 500 is the goal!
Come on! I’ll never on never be satisfied
it happens, you get a weight and then
yeah 450 I guess that’s my next goal too
got a hit that before you hit 500. Exactly.
I’m not going to be very happy when I hit 450
that almost 500… almost
or 495. I use kilo plates here so…
might be under four under 500 when I hit 5 plates
so you’ve been doing the PHAT
type traing so this session session
how many sets and rests did you do
I start with warm up sets which are about
12 reps of 135
then I do 12 reps of 125
then 6 reps of 335
then 2 reps of 385 then I do
1 rep of 400 and 425
and then de-load and do 6 more at 225
So that’s like about 8 sets
Are you squatting still? Yeah
Right now I de-loaded and I’m 360
375
365? 365… 375…
and the goal is to hit 400 consistently
With depth on that? With depth.
That’s awesome. You have like a crazy bench press too don’t you?
what do you bench press?
bench press alone without a spotter
I’m at 350. 350 I’ve managed
even 365 with a spotter
with a spotter I’ve hit 4 plates but according to the Internet does not count
wait it doesn’t count if you have a spotter? No it doesn’t count. What if
they don’t touch the bar it’s just them standing there
That doesn’t count? No because it gives you extra energy
oh yeah… you’re taking his chi
you’re psychic vamping his energy! Damn…
it’s so hard to make gains on the internet. You think you hit something
I notice that you are using straps on that
on that deadlift. Yeah, it’s all a lie.
and it’s sumo with straps and I mean
I saw that out of the frame somebody maybe could have
lifted up one-side of that barbell… maybe that’s why you cut it out so like
I don’t know man… ask the kids
guys comment down below on why we are cheating
and why it doesn’t count. It’s all in the carbs man.
It’s the carbs pre-workout. You cheat.
Alright well this has been fun. I hope everybody enjoys that the conversation
we’ll do it again sometime it was a nice little Q&A so we’re gonna get on with our
lives
do you have any closing statements are you looking for you like your name is
darthluiggi, what’s up, when does the new Star Wars come out?
what’s up with that? December what?
Yeah December 2015
Well now let’s test your nerd skills. When does Game of Thrones Season five start?
Damn! I’m not a big Game of Thrones fan
sorry
do you even game of thrones? No, I’m a loser I know.
I don’t watch TV, I don’t watch Netflix. I don’t watch TV either but I watch Game of Thrones
download.. I do play
Pillars of Eternity, Oh.
You trying to out nerd me? I don’t even know what game that
is… that sucks
If you were a nerd in the
in 2001 and used to play Baldur’s Gate RPGs
you should know what Pillars of Eternity is. 2001 I was probably playing Roller Coaster
Tycoon 2
I’m a horrible nerd
a lower level nerd… sorry guys
I’ve been nerd shamed I’m is going to end this now
this is over don’t speak to me again
Bye guys! Bye! Do a flex!
flex it! Do a flex?
Show your manlet shoulders
let’s see a flex Luis. It’s just two guys
in tank tops, flexing at each other, this is totally normal
this is not gay
let’s see one!
Alright. See ya!