Bio Layne – Top YouTube Videos

 

BioLayne Video Log 33 Time Under Tension Training: Data vs Hype

Video taken from the channel: biolayne


 

BioLayne Video Log 18 Carbohydrate Metabolism: What Intake is Right for You?

Video taken from the channel: biolayne


 

BioLayne Video Log 4 Myths About Protein

Video taken from the channel: biolayne


 

BioLayne Video Log 29 What is the Best Rep Range?

Video taken from the channel: biolayne


 

BioLayne Video Log 9 Metabolic Damage

Video taken from the channel: biolayne


 

Magical Lung Tea Claims To Cure Covid…. What The Fitness EP 31

Video taken from the channel: biolayne


 

Top 5 Worst Offenders of Science on Social Media Fitness industry edition

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BioLayne Video Log 5 Think For Yourself (How to avoid becoming a zealot) Duration: 17:26. biolayne 39,320 views. 17:26. Dr. Joel Seedman unlocks the secret to squats What The Fitness EP 15. The top-viewed videos from Bio Layne’s YouTube channel.

Menu. Cancel View cart. Store Shop By Brand Best Sellers Top 40 Products Top 30 Brands Top 10 BCAAs Top 10 Creatines Top 10 Fat Burners Top 10 Fish Oils Top 10 Gym Gear Top 10 Multivitamins Top 10 Post Workouts.

In this episode of the BioLayne Video Log I expand from my thoughts on the metabolic damage video log as it relates to physique coaches. What are some things to look for in a good coach? What. Videos: Educational Filter by category BioLayne: The Rebulid (16) Bodybuilding (8) DVD Clips (3) Educational (27) Films (1) Fuckery Friday (8) Instructional (24) Interviews (19) Miscellaneous (10) Nutrition Myths (10) Powerlifting Meets (13) Product Reviews (8) Training (44) Video. Biolayne Videos Filter by category BioLayne: The Rebulid (16) Bodybuilding (8) DVD Clips (3) Educational (27) Films (1) Fuckery Friday (8) Instructional (24) Interviews (19) Miscellaneous (10) Nutrition Myths (10) Powerlifting Meets (13) Product Reviews (8) Training (44) Video Log (162) What The Fitness (26).

Are low carbs better??? Well lets find out. I get into the nitty gritty details about some of the latest “studies & research” out there suggesting that low carbs are better. So if you’re ready. Alright guys, here is the second list of top 5 Worst Offenders of Science on Social Media. The were ALOT to choose from, and now we must do the hard task of narrowing it down to 1. Make sure to.

By submitting your email you’re opting in to the Biolayne mailing list. We send out information regarding Layne’s appearances, website content, and latest products. Your. Get my books on how to lose fat: http://www.biolaynestore.com Get Custom Workouts by me for $12.99/month: http://www.biolayne.com/members/workout-builder The. Instructional videos on training, nutrition, and supplementation.

By submitting your email you’re opting in to the Biolayne mailing list. We send out information regarding Layne’s appearances, website content, and latest products.

List of related literature:

Grau MV, Baron JA, Sandler RS, Haile RW, Beach ML, Church TR, Heber D. Vitamin D, calcium supplementation, and colorectal adenomas: results of a randomized trial.

“The Vitamin D Cure” by James Dowd, MD, Diane Stafford
from The Vitamin D Cure
by James Dowd, MD, Diane Stafford
John Wiley & Sons, 2008

Fang Y, HuC, Tao X, Wan Y, Tao F. Effect of vitamin K on bone mineral density: a meta-analysis of randomized controlled trials.

“Textbook of Natural Medicine E-Book” by Joseph E. Pizzorno, Michael T. Murray
from Textbook of Natural Medicine E-Book
by Joseph E. Pizzorno, Michael T. Murray
Elsevier Health Sciences, 2020

Jones and Gibson (2003b) reviewed the literature on nutrient solution formulations, finding variations among some elements, such as N, P, and K, and considerable uniformity mostly for the micronutrients (Table 7.16).

“Tomato Plant Culture: In the Field, Greenhouse, and Home Garden, Second Edition” by J. Benton Jones, Jr.
from Tomato Plant Culture: In the Field, Greenhouse, and Home Garden, Second Edition
by J. Benton Jones, Jr.
CRC Press, 2007

Based on his understanding of minerals and micronutrients and how soil quality affects nutrition, he devised a holistic healing program for himself.

“Cows Save the Planet: And Other Improbable Ways of Restoring Soil to Heal the Earth” by Judith D. Schwartz
from Cows Save the Planet: And Other Improbable Ways of Restoring Soil to Heal the Earth
by Judith D. Schwartz
Chelsea Green Pub., 2013

Best compilation of breeding, growing, and use information on all the legumes.

“Breed Your Own Vegetable Varieties: The Gardener's and Farmer's Guide to Plant Breeding and Seed Saving, 2nd Edition” by Carol Deppe
from Breed Your Own Vegetable Varieties: The Gardener’s and Farmer’s Guide to Plant Breeding and Seed Saving, 2nd Edition
by Carol Deppe
Chelsea Green Pub., 2000

McCarthy, T.L., Kerry, J.P., Kerry, J.F., Lynch, P.B. & Buckley, D.J. (2001b) Evaluation of the antioxidant potential of natural food/plant extracts as compared with synthetic antioxidants and vitamin E in raw and cooked pork patties.

“Handbook of Meat, Poultry and Seafood Quality” by Leo M. L. Nollet, Terri Boylston, Feng Chen, Patti Coggins, Grethe Hydlig, L. H. McKee, Chris Kerth
from Handbook of Meat, Poultry and Seafood Quality
by Leo M. L. Nollet, Terri Boylston, et. al.
Wiley, 2012

In: Bowman BA, Russell RM (eds) Present knowledge in nutrition, 9th edn., vol. 2.

“Handbook of Nutrition and Pregnancy” by Carol J. Lammi-Keefe, E.A. Reese, Sarah C. Couch, Elliot Philipson
from Handbook of Nutrition and Pregnancy
by Carol J. Lammi-Keefe, E.A. Reese, et. al.
Humana Press, 2008

Branched chain amino acids—leucine, isoleucine, and valine— have positive effects on protein metabolism in cancer patients for whom malnutrition and body wasting are life threatening.4 Leucine reverses the muscle wasting associated with bed rest by stimulating protein synthesis while decreasing protein breakdown.

“Williams' Essentials of Nutrition and Diet Therapy E-Book” by Eleanor Schlenker, Joyce Ann Gilbert
from Williams’ Essentials of Nutrition and Diet Therapy E-Book
by Eleanor Schlenker, Joyce Ann Gilbert
Elsevier Health Sciences, 2018

Aside from nitrogen, phosphorus, and potassium, the bio digester effluent contains a wide array of nutrients such as calcium, magnesium, sodium, chloride, copper, iron, manganese, and zinc, which are essential for plant growth and development.

“Water Policy in the Philippines: Issues, Initiatives, and Prospects” by Agnes C. Rola, Juan M. Pulhin, Rosalie Arcala Hall
from Water Policy in the Philippines: Issues, Initiatives, and Prospects
by Agnes C. Rola, Juan M. Pulhin, Rosalie Arcala Hall
Springer International Publishing, 2018

NUTRITION PROFILE: the most potent natural, currently known source of GLA (22% gamma-linolenic acid) which shows promise in the treatment of alcholism and diabetes, Contains vitamin C, and large amount of salts of potassium and calcium salts.

“Healthy Healing's Detoxification: Programs to Cleanse, Purify & Renew” by Linda Page
from Healthy Healing’s Detoxification: Programs to Cleanse, Purify & Renew
by Linda Page
Healthy Healing Publications, 2008

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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243 comments

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  • To all the people who get upset that Layne is bashing Keto/Fasting-proponents: He’s not saying it can’t work. But if you’re trying to sell your way as the only way and use pseudoscience to prove it, we have a problem.

  • 13:00 Layne!! This is ‘Acromegaly’ NOT ‘Acromelagy’ you Mr. Dr. knowledge of all. That’s a basic term we all learned back in middle/high school. What was the topic, btw? Worst Offenders of Science. Right. 0_O

  • Here is the video, where biolane claims show 7 criteria of success for weight loss. https://www.youtube.com/watch?v=Cy7HVnI3ACo

    Out of seven, six are related to mental and behavioral factors explained in vague terms like “Cognitive Restraint” or “Nutritional Strategies”. Then he goes and trashes people like Jason Fung, who converts the vague terms to concrete actions like “Intermittent fasting”. The majority of people don’t know what to do then they are told “Cognitive Restraint”. They need actual concrete steps and not you can do this and that. So yes, sometimes one needs to become a zealot to get people to act. This practically works much better than vague scientific terms.

  • What would be your take on dr. Sachin panda or valtor longo on fasting for health benefits along with the chronological studies they have published and continue to release? Where the basis for them is talking about the mitochondrial efficiency and enzyme efficiency that occur during a certain window. Where 12 hour cycles would be the minimum for health yet people tend to continue calories on a 15-16 hour window. I agree that losing weight is a matter of calories yet what about the other sides of health? Love you stuff

  • My question is, how do you manage your protein during the revere diet… I would love to know that, cause the slow increase of carb and fats make complete sense to me.

    Thank you

  • Very informative and interesting video sir. My take away was: don’t be so gung ho on just one particular method like it’s the best and only thing since sliced bread just because u read it somewhere in some article, try both and not be so quick to knock one particular thing so that u can get the best of both worlds, and most importantly-just get results man. Simple!! You are the man sir ����.

  • Eric Berg is not a physician!!! Yeah neither are you son! Just unsubscribed!! You are too full of yourself and up your own ass! You just lost a book sale too!

  • Hey @biolayne just curious you said to cut off the charred portions meat because of poly aromatic hydrocarbons. In other videos you’ve said that it is the amount of a certain chemical that hurts you. Does this mean that the amount of poly aromatic hydrocarbons in say a charred steak is enough to actually hurt someone?

  • How would say a bodybuilder who does multiple exercises count total volume in a training block?
    Would he or she stick with only a few fundamental exercises and focus on increasing volume with only those specific exercises?

  • Enemy of science Hair mineral analysis for mineral balancing. I worked with 6 of those quacks and felt worse for it. Dr. Wilson being the biggest whack job in that pseudo science.

  • Hi @biolayne can you please do a segment on Christopher Walker? Is he legit? https://www.youtube.com/channel/UCTA1AuuXSVk0u2iXKHe2S3g

  • Hey, 

    When you say you should increase your calories slowly after a tough diet. How slow is slow? 

    The reason I’m asking is I’m going to cut 300 calories every 10 days, then when I hit my lower limit ( 2000 cals), I will increase it again by 300 calories every 10 days. Do you think this increase rate would cause some fat to be stored? Do you think this decrease rate would cause some muscles to be damaged? 

    I would apprecitate it if you let me know. Thanks in advance:)

  • Hi, a walk that does not cause changes in my breathing and almost doesn’t make me sweat is considered low intensity cardio? if not, walking like 3 hours just because i enjoy it could lead to a metabolic adaptation? BTW NEAT can cause metabolic adaptation?

  • How fast can you put on fat? Will a one day slip up/binge immediately translate into fat on your body? I am prepping for my first show and my macros are extremely low as far as I understand, but how can I tell what my metabolic rate is? There’s so much to understand it’s overwhelming.

  • Dr. Layne,
    Thank you for the video.

    Pardon my ignorance but, by super-physiological do you mean the range you reach by insulin injection? or can this be reached with a high carb intake?
    i guess what i’m trying to say is where does the thresh-hold of food-induced insulin-raise fall on your board? physiological or super physiological?

  • Dude are you kidding me?! Dr Fung, Thomas Delaure, Dr Berg, Dr Axe… Bias against keto/fasting much? Lol Dom D’Agostino has MANY of the same points and claims that these guys do and I know you love D’Agostino. Why not put him on your list? You have to if you have these other guys. I love so much of your stuff… but this is an terrible video. Why down guys that are motivating and helping so many many people. Berg, Delauer, Axe, Fung have all helped me lose 180lbs, have crazy good blood markers and sustain the weight lose. Disappointing that your Keto bias leaked in this video. ALL of these guys mention calories. All of them. And how important they are for weight lose.

  • You only need to watch big guys training to know all this slow rep stuff isn’t required. Various people have tried to push it over the years and it dies a death except with dogmatic believers just like HIT. All the research eventually points to pretty much what we already know: moderate rep ranges, moderate number of multiple sets, a tempo that doesn’t injure you and enough volume to fill your hour however you choose to split your exercises up. Once that is in place, what matters is progression over time.

  • As for Berg, he many not be perfect, but he has more knowledge about nutrition in his pinky than the average doctor has in his entire body.

  • I dieted to 800 calories per day. I am 5.3 and weighed 121 pounds.. but I had tummy fat and I tried everything but couldn’t get rid of it. Suddenly 1 day I started loosing a lot of hair and doctors found out I have hypothyroidism. I chose not to take the medicines but to get to the root cause of the problem. I read alot of literature and finally found that calorie restrictions for a long time can result in hormonal imbalances. I dieted for 4 years on 800 calories per day. Now m slowly eating 1500 calories per day. I have gained some weight back but I don’t care coz I wanna get my hormones balanced. Thank you for the informative video..

  • I have talked to many flat earthers and they have never said Australia doesnt exist, but the opposite, so if they have said that, then they’re fake flat earthers, aka controlled opposition.

  • 5:12 An interesting way of interpreting that curve. As long as you are in the physiological range, there is no penalty for having low insulin levels. So you would want to have a low normal insulin level where you have lower risk of long-term insulin resistance resistance and less non-enzymatic glycosylation.

  • Cancer loves glucose. Seems like eliminating all carbs/sugar from the diet could logically help to reduce a tumor’s ability to grow and spread. This should be studied a lot.

  • I’m 55 and 7×3 vs 3×10 is going to tax my central nervous system, recovery and joints a hell of a lot more regardless of equivalent hypertrophy. But with respect to strength and to shit on my own point, John Broz does have older lifters who squat heavy almost daily and who can handle some serious weights. 

  • Thank you Layne. it fucking infuriates me that people try to capitalize on this pandemic like this. very important to have people like you debunking these assholes!

  • Just had a conversation last week with a GP that highly recommended reading The Obesity Code! Thank for always keeping us informed

  • Anyone who spends any time at all, let alone this much energy, bad mouthing other YouTubers, is a fucking idiot. The best channels never do this.

  • so if it takes
    30 minutes to do the higher rep workout
    and 1 hour to do the strength rep worout
    couldn’t you do even more volume in 1 hour doing the higher rep, hypertrophy workout?

  • This guy got me down to a T. I operate at about 1500 calories and would do 2 hours of low intensity cardio 3-4 times a week. I noticed a plateau, and before the video I was going to start HIIT which it looks like was a good decision after watching this guy explain about metabolic damage. I mean I feel I have lost a decent chunk of weight, 12-15 pounds in 2 months, however now things are pretty slow going. Definitely need to incorporate strength training as well so I do not lose any more muscle, as I’m pretty sure I have lost some since beginning to diet.

  • Awesome video, applicable directly to my own metabolic lifestyle. Reverse dieting is definitely one of the hardest parts, but can be by far the most beneficial for limiting off season fat gain and early prep for the next contest or season.
    This is also super beneficial for someone who has been dieting for a very long time from an overweight or obese state, and is suffering from a metabolic disadvantage. Ramping calories back up slowly to try to make the metabolism less efficient can result in much better sustained lifestyle due to healthier metabolism and state of mind. A break from an extended diet can sometimes be one of the most important parts of reaching someone’s short or long term end goal.

  • I have a question. Thinking about TUT on a bench press (for instance). Trainers always say that you need to avoid locking out at the top of the lift because as soon as you lock out your elbows you’re taking the tension off the chest and arms. If you avoid locking out and don’t ‘pause’ at the top of the lift, you’re increasing the TUT and therefore doing more work. But isn’t this a fallacy? If we consider TUT to be accumulative, would not the accumulative time be the same regardless of whether we lock out, or not? If the tempo is 2020, with a lock-out the eccentric and concentric phases still have 2s each.

    I’m studying health and fitness at the moment and I’m finding myself questioning some of the information we’re given.

  • Lane… WTF sory. I think ur cool. But there is no evidence that fasting promotes weight loss???? What about studie, that took people and thay had 2 groups. 1 group ate 2500 kcal/day, other group ate 5000/kcal everyother day. They ate the same diet… group that fasted 1 day lost more fat, gained more muslces and endurance?! lol Can you explain.. Im also gonna link the study… hehehe… i like you but you are dead wrong here dudde…

  • So we know that limiting calories loses weight the same as fasting. Point being its easier to fast for so many hours per day. I dont think your revealing anything new here.

  • omg that ice cream and murder correlation example HAHAHAHAHAHAHA! awesome.  Love all your videos!  I don’t know if you already made one and I just didn’t find it, but can you make a video on the biological availability of different protein sources?  

  • that is it..   I do not believe you, I am using Pink Dumbells all day tomorrow (LOL) I will say your Data if it is based on your experience? that  is alot harder than most..who re-gurgitate what they hear.

  • 15:00 bang on the money, so many “experts” quote study’s without properly interpreting the data and looking at all the factors, always refreshing watching your videos, had enough with a lot of today’s “fitness experts” who are basically broscientists who have built an impressive physique over time.

  • WOW, I wasn’t expecting Thomas DeLauer to be on your runners up list. The data he presents seems sound. Can you maybe list some of what you think are spurious claims from Thomas? Thank you!

  • @biolayne So I do a periodization program (Bas Barbell) that for the most part has me rarely hitting reps above 5-6.  Usually it’s a final set. I don’t often get ‘sore’ from doing this routine..however there have been a few times I include on my own 2 sets of 10-12 with lower weight (where 10-12 is all I can lift though) and have ended up with an extra day of major soreness I am not used to, all because of 2 more high rep sets. The high rep sets also fill my muscles with much more blood and give me a tighter ‘pump’.  So why am I getting sore from those extra high rep sets?

  • RE: ‘ketogenic diet and is it the ketogenesis or the high protein element”…. Ketogenic diet is not high protein. If protein is high it knocks you out of ketosis because the protein gets converted to glucose and that stops the ketosis. Ketogenic is a relatively low protein diet. Normally 100g or under.

  • Another great one which i often hear in my community and circle of friends or acquaintances is: “animal protein will lower your pH and make your body more acidic which in turn forces the calcium and phosphorus out of your bones to compensate for this AND causes cancer”. This whole thing is like… OMG beyond ridiculous. Thanks for the awesome work and video.

  • Everyone agrees that 1+1=2. I don’t believe in my lifetime we’ll see everyone agree on nutrition and fitness. So much ambiguity. The funny part is most of these “experts” believe they’re right.

  • I’dk bout yall but I lost all kinds of strength off low carb / keto diets on around 2400 caloriea 240 lbs
    Bench from 275×12 down to 225×5 and military press from 185×8 to 185x 2 and it just got worse and worse I had to stop.

  • If growth hormone doesn’t increase muscle mass why to professional bodybuilders use it? Your opinions are based solely on research and not reality. All nutritional research is anecdotal at best. Food surveys are worthless as I hope you know. Try seeing what happens in real life then make a claim. MD and multiple PhD’s by the way.

  • This guy never has anything positive to say about anyone else’s research. He always takes a dig at people. Dr. Berg clearly states he is a chiropractor and never claims to be a physician. If that is your basis, Are you a physician? Why should I listen to you and your research? Your a bodybuilder/powerlifter/physique coach. News flash, just cause you look one way doesnt make you healthy

  • Kind of embarrassing that I used to listen to four of these people. I think Berg is definitely the worst, all things considered. Greg has a lot of comedic value. Greenfield is just an obvious bullshitter. Dung mainly just sells books and IF is not an especially bad thing to experiment with. Berg is anti-vaccine and peddles all kinds of bollocks in order to sell his super expensive supplements and green sawdust. Dangerous fella.

  • What a disgusting company… I hope they stop trading immediately. If they haven’t discovered a vaccine, your little juice won’t do s*** ��

  • http://www.bodybuilding.com/fun/how-to-squat-tutorial.html
    Layne Norton is a beast. This really helped on my squat form! @biolayne 

  • Layne,
    Most likely won’t see this but I’ll give it a shot. I’m starting out with a coach right off the bat and hope to stay with him for the years leading up to my first show. So far I have dieted down from 250 to 178 over 8 months, all while being laser sharp with my macros. We are now starting to come back out and slowly adding calories back for my first “bulk.” Like you said I ended up binging a handful of times as we are adding calories back in. This has been the hardest part for me. What’s the best thing I can do both psychologically and damage control at this point? I really want to improve my metabolic capacity and be able to have next level conditioning for show in the long term while leading a happy life caring more about training and family and not food in the short term.

  • Great video. I’ve been a trainer for nearly 15 years and many of my clients have been college age females. I can’t tell you how common this is. I used to call it the rebound effect before people finally started talking about it. Unfortunately, everyone wants the quick fix and the diet industry wants to make money. This perpetuates the idea of restriction and dieting. I have a client right now who I started working with because she can’t lose weight and when I looked at her intake, she was barely eating 1,000 cal a day…and has been doing so for 3 years. I have her on reverse dieting. Every week she comes to me talking about cutting. I’m sending her this video. Thanks for making it so straightforward. I always come to your channel because I know that you bring the experience and you always reference actual imperial research.

  • I have this problem. I wish I would have looked in to these things first, as I was on a 500 calorie deficit (eating 1500 calories per day) for almost 4 years (give or take a few months of binging here and there), and now I can’t lose any more fat, no matter how hard I work and how steep the deficit. I hope it doesn’t actually take me 4 years to fix this, as I’m overweight now, and gaining weight even when not eating at full maintenance. I will be extremely unhealthy if I have to eat a bunch for 4 years to fix this.

  • So to sum up the video, volume (sets+reps+weight) is the most important component for muscle hypertrophy. Increasing TUT is effective in and of itself, but inhibits your volume. Normalizing for sets, reps, and weight, TUT wins. However, with normal TUT you can lift heavier weights contributing towards volume.

  • I really really need your help no just finished a bikini show after taking 2 years off of competing. My coach told me to eat what I want for a week and I put on 10 lbs of body fat. I feel and look horrible. Are you still taking on clients? Can you help??

  • Me I have completely lost the ability to lose weight after yo-yo dieting since I was 9! I’m 31 now and I have been sincerely trying to lose weight for 5 years! I was anorexic as a 12 year old and working out 2 hours a day to lose weight initiallybut you know how that goes. I gained all the weight back and blame myself. Vicious cycle!!!

  • @Biolayne.
    I have been going in circles with this very problem.I have restricted for so long and when I do eat more I have gained weight very easily.Doing this for years has led to a hefty weight gain.I don’t know how to add more cals without being out of control.I can’t figure out or believe the calories I’m supposed to be eating for my size.Im afraid of gaining more weight and need some structure to this.I have tried to do it on my own,but go back to restricting when I gain.I am so frustrated.I am worn out from years of doing this and over exercising while eating low cals and just lowering m metabolism more and more.

  • Is jogging on the elliptical low intensity cardio? I put the resistance up a little each week. My heart rate usually goes to 160ish according to the machine.

  • @biolayne  is high rep training needed to build muscle to support progress in low rep training? In other words, is it to be expected that strength training will plateau and once must switch gears to high rep training for a cycle to overcome to build the mass to overcome this plateau. Total ectomorphic noob here who has trained nothing but strength for 10 months straight. Just now considering entering higher rep range lifts to my training to see what happens. Thank you

  • I started a cut and it’s been nearly 12 weeks, my body isn’t responding well and I have lost very little weight, I want to lose 4 more pounds and reverse however I am scared of gaining weight on reverse I am someone who has gained 10 pounds on extra 200 cals a day and I do t want that to happen again. I am 55kg 165 cm 1500 cals, is it possible to maintain 53kg on 2000 cals. I exercise 5 days a week, weights and cardio

  • hello layne great video, however im curious in regards to too much protein damaging the kidney because i remember my professor saying that too much concentration can damage the bowman’s capsule in the kidney? 

  • All of the rep ranges are the best.:) DUP FTW! I think the most important thing you said here is to do what you like but properly periodize it. 

  • I’m glad I know not to watch biolayne videos. He knows his stuff on protein, but overall on nutrition there are some clear holes in his advice and beliefs

  • This is just a great video!! Due to a “health dieting programm of our head mistress, who lost incredibly much weight in very short time and told all students about her programm, I had been dieting on a low calorie diet of about 1,000 1,300 calories at the age of 15, cutting down on 1,000 calories by the age of 19, because I couldn’t lose weight anymore. For years, I instinctively built up metabolic rate to 1,350 calories. Then, when I started lifting and eating about 2,000 calories, I gained 3 kg ( 5.5 pounds), which drove me crazy, as I felt uncomfortable with body composition (fat gain as well). So, I cut down again to 1,350 and couldn’t lose a single gram. By now, I am at 1,500, adding carbs the next day, because I am losing weight currently, but my goal is to maintain it and boost metabolic rate to get in contest shape in two years. It takes much time, but it is worth it.

  • Fantastic video. Dont forget to address age and lack of hormones as a problem. Ive been thin, really thin most of my life until opps a year ago. Had a very stressful job gained about 15lbs and have been fighting to get it off. The advice of a nutritionist and weight specialist MD from USC was diet pills (sorry dont recall the name), 1200 cal 5 days a week, 500 cal 2 days a week. Swear to God this is a true story. THAT IS STUPID ADVICE!!!! I am looking for a long term solution.

    I was thin because my calorie intake was low, once I gained the weight my set point moved. Well I now understand how much damage over the years of low calorie eating. I’ve sacrificed a NORMAL metabolism. Now that my metabolism has slowed the metabolic tests showed that mine is 400 calories a day less than other women my age/h/w, even with working out 5 days a week lifting and sprinting. I got frustrated and ditched healthy eating and exercising all together. Guess what….same weight, guess Im lucky in that respect. I am about to embark on healthy eating and exercise once again to see if I can shave off a few pounds.

  • Yeah right.. I lost 6kg in 1.5 months with 24+ hr fasting and low carb combined.. no exercise..

    U look flabby.. yep.. u sure dont like offenders of pharmaceutical science.. gotta keep people on drugs coz its good for business..

  • 1. A ketogenic diet is not a high protein diet, it is a high fat diet.
    2. 60-80 grams of protein daily for a 200 pound male (estimated by Volek/Phinney) is not a high protein diet.
    3. Stop saying a ketogenic diet is a high protein diet, it is not.
    4. It is thought that the fat or ketones or both are muscle sparing. I do not know if research has confirmed this at this time.
    5. I have seen 92% lean mass retention (dexa) on a keto diet in a long term (4 months) caloric deficit with 1 weight training session weekly.

  • Extremely Helpfull!!! Thank you Dr. Layne Norton!! I love your videoS. while working on my anatomy major I understand SO MUCH!! THANK YOU Dr. Layne Norton. I can’t wait to help save A LOT of live in the Future. Thank you ��

  • I think this happened to me in the past, because I used to skip breakfast and lunch when I was in high school. It became extremely hard for me to lose weight even though I was fairly active and eating at a healthy deficit.

  • Video in a nutshell:

    Carbohydrates by themselves ARE NOT anabolic.
    Protein by itself IS anabolic
    Protein + Carbohydrates is slightly more anabolic than protein by itself (dose of carbs isn’t too important)
    How many carbohydrates is optimal depends on the person, and this number doesn’t have to be static throughout one’s life

  • Hey Layne, first, I really appreciate your videos. Always very informative. Thank you for taking the time to share. Second, I am currently working on a paper discussing the 3,500 kcal fat loss rule of thumb still used by many dietitians. Is there any chance you could share with me some of the studies you mention around minute 6:04 6:22?

  • Layne, you comment that 30-40g will max the anabolic response for most individuals. You say this right after saying 30g per meal is a misconception. Is the misconception on what happens to the excess protein?

  • I used to gain fat on 125g carbs on training days and /100 off days… then 150/135… then 180/150  now years later I’m taking in 250 on/200 off day and soon time to increasr a liittle bit more.

  • For all of the trash talk you’re doing, it seems like you’re getting pretty tunnel visioned, just like most of the people you ridicule. It’s not always about weight loss, some people just want health benefits! I can see, how working in the fitness industry can make you care only about weight, macros and fat gain/loss, but that’s just a narrow view of the whole picture.

  • hi layne, is there a way to check metabolism with my doctor or is it more accurate by analyzing daily caloric intake and body composition?

  • As a fellow researcher, the first thing I learned from my Professor was to be comfortable saying “I don’t know” and to acknowledge “you don’t know what you don’t know” (because there’s just so much information out there). From school system to research to being self-aware, I didn’t know we agreed on so much.
    Hopefully I’ll see you at the Arnold!

  • Plus this is ridiculous. What about people with full time jobs that are basically cardio the whole time? Warehouse workers, delivery drivers, mailman, etc? So many complicated rules to this crap

  • If you eat charred vegetables (i.e., grilled corn or other vegetables), do they have the same carcinogenic effects as charred meat?

  • Exclamation Please help please..venting
    Im so mad. So i thought i had gained just a little weight. However i met with the endocrinologist today and weigh 168. Im.in tears. He says he doesnt think its thyroid or anything but says he thinks i have a damaged metabolism. I exercise 7 days a week, hiitt, weights, cardio. And walk on the treadmil at night atlest 4 days a week and try to hit 12000 steps everyday.
    My body is tired.
    I just read a website said slowed metabolism and weight gain is false. I feel bloated and miserable. And like a failure and fat ass.
    Breakfast 2 baked eggs
    Lunch apple and pb
    Dinner salad, no dressing, plain saltine crackers, and boiled egg
    No desert.
    No soda
    1 glass red malbec 2 times a week
    Im so mad.
    The endo said he wants me to do a metobolic test to see id im undereating and if my metabolism is very slow
    Any info would help

  • super informative, i keep going back and rewatching your old youtube videos! i wish u made more videos like this.
    Thank you! ����

  • 2 min 41 seconds before he says a damn thing. He is boring as usual….quotes old studies, and thinks you can run 8 sprints and get ready for a show. LMBO!

  • As an extremely skinny dude who does a ton of low-intensity cardio (long-distance cycling) in the warm months and basically nothing in the winter, I can’t say that it has any effect whatsoever on my metabolic rate. It seems that no matter how active or inactive I am, my body weight stays roughly the same. This even holds for my unhealthy years where I literally did nothing but sit on my ass playing video games. I’m still looking for an answer for how this is possible and how I can go about gaining weight without eating my bank account empty. I’m wondering if all the sports I played as a kid messed my metabolism up somehow.

  • love this video. this was actually exactly what I was looking for! So to repair the damage you just walk your carbs up a little each week? I was 5’11 162lbs and sat at 1400-1700 cals for about 2 years working out up to 3 times a day for 90 minutes each + cardio. started a 3000 cal bulk, had to cancel my gym membership but never stopped eating and put on 30lbs in under 2 months. Now that I’m back in the gym at 2300 cals, my weights coming down very slowly but i slipped up on my diet last week (just found out I’m hypoglycemic and have been feeling like death) and in those 3 days I went from 182 to 188 and dont seem to be retaining much water weight. Also when I have been losing weight its been super slow coming off! Any advice on what to do?

  • This guy is too wrapped up on science, no doubt lots of this so called “influencers are full of shit” and take advantage of the gullible in the same token “science” is used to push certain agendas i guess my point is educate yourself experiment and ypu will arrive to your omn truths. Believe no one

  • I’m not a competitor. If I don’t care about gaining some Body fat at first is it OK to add carbs a little faster than you are suggesting? Can I speed up my metabolism a little faster that way? My hands and feet are always cold but my blood tests come up normal for thyroid levels.

  • Related to correlation between meat and cancer… could you please elaborate on this: https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cooked-meats-fact-sheet

  • Since I got metabolic damage I continuously gain weight.No matters how much I workout how less I eat unhealthy.Earlier I used to starve alot but m nt doing that anymore from 3 years but still I cannot loose fat and gain weight even just taking a rest day after 6 days workout.So many bullshits are happening with me along with indigestion and dyspepsia.I m just of 26 but metabolism sucks like 73 years.Will you please help me?

  • Ability to lose body fat? No caloric burn? I’ve seen normal people do low intesity cardio who are as fit as hell It may work for others; it may not work for some or most. All depends on the genes. Etc etc.
    And you’re talking about Metabolic resistance and/or Metabolic compensation, you moron. These are normal responses of the body and no “damage” is done.
    And everything is done by math, add or subtract, multuply,divide as your body is adjusting (as you’ve mentioned),
    You’re misinforming the public. Stop it, you “expert”.

  • I wish I would have known about this before I competed……….I have always had a very fast metabolism…it took almost nothing for me to get lean……..after a couple of years of competing I have such a difficult time getting lean and am now suffering from hypothyroidism…………smh

  • being obese over 30% bf, do I need to worry about starvation at all? having all that fuel storage. I’m not dieting now, eating around 3000 kcal, but was thinking about cutting to 2000

  • I must be one of the few that understood your views on volume back from your first powercast. Throwing in more volume jumped up my squat from 365-550 in a 14wk training cycle with 2 of those wks being starter ones because I had a 7 month lay off from weights. For most though its rocket science for some reason.

  • One man’s experience. Intermittent fasting and low carb works for me keeping my weight down. A huge part is I’m less hungry not eating three meals a day, hence caloric restriction. And the high fat diet makes me want too eat less too. So I guess it makes up for my lack of will power. I do eat a lot of veggies everyday. Like you videos!!

  • Hi Layne, lets say a scenario where u had a bad relationship with food from childhood, and I was able to lose all the weight when i initially started training. The problem is my weight went right back up, but because I added some muscle to my physique through heavy resistance training, I look nothing like I looked before, but my metabolism is terrible due to me eating whatever I liked? Now I am sitting at 21% bf trying to cut and its very difficult!

  • I feel like all the people who agree with low carb, and/or keto are just too lazy to pick up weights to lose some weight, so they try to take the easy way out����

  • I think if you just focused on YOUR message is a better way to go than to talk bad about others, especially that you don’t seem to have studied them properly before criticizing and mocking them. I always lose respect for people who start mocking others, simply because it is so easy to do others injustice, and the more you focus on others shortcomings the less you will notice your own

  • Your response sure adds a lot of credibility…Prove me wrong if it isn’t just broscience. Dont just reply with something that wastes more of our time:)

  • I follow the concept of gradually increasing volume. What I think is more complicated and interesting is how do you equate volume between barbell bench press and cable flys. Surely you cannot say volume from barbell bench press = volume from cable flys. Perhaps there is some lever distance traveled that should be included in the volume calculation? Interested to hear your input and how this affects volume in periodization. Perhaps this is best left for the periodization video.

  • Layne, is the “recovery time” which you recommend based on experience with clients? Or is it just a guess? I personally lost 40kg of weight where i ate way too little kcal.., and for a period of allmost 2 years after i wasted my time trying to bulk and cut. I bulked at 2500 and gained fat ridiculously fast, yet cutting at 1500 hardly cause me to lose fat at all. Looking back on it now it all made sense…

    So anyway, what i did was i slowly increased my kcals kinda like you recommended, but i did it quite abit faster. I added 100kcal a week untill i reached near 3000 total. Ive now been eating around 2800 (3000 on lift days) a day for several months and hardly gained any fat at all.

    So im my experience i “fixed” myself after having “damage” for years, and i did it in as short as roughly 10 weeks.

  • This is so true IMO.  I fell for the calorie restriction BS, lost muscle and put on fat weight.  So now I’m fighting out of this crap by eating between 2400 and 3000 calories a day.  There is a lot of stuff out there sabotaging people concerning restrictions.   This is not to say that all restrictions are bad, but there is a threshold and once a person exceeds it there’s going to be problems.

  • I do HIIT cardio every single day and i was dieting for long long periods of time (eating less than 1,500 calories a day.) I lift every day and like i said do cardio too. I am a 20 year old male, height is 5’7 190 pounds. But every time i diet then eat more calories.. even if its just a little bit more like 150 extra calories. I gain like 20 pounds literally. Ive gone from 160 pounds to 180 pounds up and down all the time. Do you think i have metabolic damage?

  • You cant equate volume to sets x reps x poundages that simplistically. Its a fallacy. You’re saying there’s no difference between someone who does singles vs someone who does sets of 10-12 when both are of equal volume (calculated in your terms).

  • there’s zero evidence that ‘minimum intensity threshold’ is a thing, you just want to believe it is.

    if you walk ten miles a day for years I assure you your calves will get big and strong. it might not translate into a high 1RM calf raise, but it probably would translate to a high 10 rep or 20 rep max.

  • so I currently track my macros and have been slowly lowering my calories as Iose weight. 45 p 35cho 25 f at what point do I start to adjust macros to gain 1/2 lb per week and would this be considered reverse dieting? my wife is doing the same and takes in 1200 cal per day as she looses weight she adjusts her macros as well, should she reverse diet as well? Hope I make sense lol thanks

  • While I understand that getting 100g of simple carbs are not necessary to stimulate muscle protein synthesis, what about if you’re using a post-workout recovery drink like that to get in carbs to hit your goal. Before I was at 400 g/day of carbs and a post-workout dextrose drink was a convenient way to help reach my carb goal.

  • Layne, I love your videos dude. I learn more from them, then probably any combination of videos anywhere else. I just want to point out that you kind of come across as a cocky bastard sometimes. Although, I have a few friends who have PHD’s and I can sense that same thing in them, also. It’s all good though. If I was as smart as you I’d probably be the same way.

  • Your muscle will only grow over a certain extent if it has stimulus to do it. If you take only pink weights there is no reason for your muscle to grow as your current size is already adequate to do the job.

  • How did you balance this sorta training with school? I find myself slacking off on school work/missing classes at the end of each mesocycle. Sleep schedule gets all messed up too. I wonder if it’s just me though.

  • thomas delaurer is the most cringe guy around. Haven’t seen a person who likes to hear the sound of their own voice as much as him

  • Really interesting video, I especially liked the Garbage man analogy. However how does it pertain to gaining size in bodybuilding, where strength is not the sole focus? Does it still apply? I feel like if you applied this to bodybuilding it would not warrant results, not in the long term. With Jay Cutlers training philosophy, He sets a rep range for all exercises, and then lifts weights in accordance to that rep range. He sets his at 10-12, as do most bodybuilders. And over time increase the weight slowly all the while keeping the rep range the same.

  • Why do these guys with impeccable genetics think they know so much about putting on muscle. Its all about genetics! Never has an Ectomorph won a top contest. This dude has genetics up the ying yang.

  • Why is this true? “Soreness is NOT an indicator of growth nor is it an indicator of when/how much you should train.”
    My understanding is that soreness is an indicator of muscle tearing. When the soreness is gone, the muscles have recovered and can be trained again. Maybe I’m wrong but please enlighten me:)

  • what about rest periods when it comes to hypertrophy? I know you mentioned the part about the 7 sets of 3 in 1 hour and the 3 sets of 10 in half an hour, but when you would take 2 cases with 3 sets of 10. Some say you need to lift after 30-40 seconds of rest, tired or not. because it would increase the damage on the muscle. Others say you need to wait 1-2 minutes because you will be recovered more, more creatine available etc. so you can lift a heavier weight.

  • Layne, does the excess protein get converted to glucose via neoglucogenisis? I’m wanting my body to use ketones not carbohydrates.

  • Um… Am I the only person who knows that John Broz has been using that garbage man analogy for over 10 years now?  It sounds like this Dr. Zordos you mention stole that idea of squatting to a max every day AND the garbage man analogy from John Broz.

  • Comment on reps-as a former dancer, I built massive quads and glutes with hundreds of body weight squats-and they lasted me 25-30 years later.

  • Thank you for your video logs, even though you made them in 2012/13 it’s a current issue. Thanks for the charts in other videos, very helpful!!!

  • EVEN IN NATURAL BODY BUILDING CONTEST…..MESO’S DOMINATE AS WELL. i train peeps and the first thing i look at is their wrists and ankles. i can tell in a second how much muscle can realistically can be put on these body types. look at your parents folks, there will be answers to how you need to train. Endos with some meso build very easily as well. Now true Endos thats a lot of work ahead of them. Train and eat based on your body type first and foremost.

  • the most important thing is genetics,or it was. Nowadays they all are doing the same and try to achieve it without good genetics, same colour, same posing, same style and they’re all freaks. Then we have endless discussion in the internet how to become even freakier. Instead it should be a joy of art and exercise like it was. Just completing and measuring things and we have nothing in the end. Muscle separation,colour and skin health should be a most important thing, thus even small muscles looks good.

  • I’m confused. I’m trying to cut 25lbs, and when the weightloss eventually slows, people keep saying to slightly lower carbs. I get that. Am I then supposed to raise fats or protein to compensate for the carbs I brought down?

    Right now I’m at 195lbs

    200G Carbs
    200G Protein
    44G  Fat

    Doing the 40/40/20 macro split eating 2000cal

    Say I drop carbs by 25 grams

    175G Carbs
    200G Protein
    44G  Fat

    I would then be at 35/40/20

    5% would be missing

    Do I add the 5% to fats, or protein?

    OR 

    Do i just drop 200cal from my total caloric intake?

    To make my macro ratio stay at 40/40/20. 

    The new numbers would be

    180G Carbs
    180G Protein
    40G  Fat

    At 1800cal

  • Could rep ranges also be sort of a personal preference? For example, Marc Lobliner’s utilizing of 6 reps for every exercise. I am just curious as to see whether 6 reps would induce a more hypertrophic response (I’m not worried about strength in this case) compared to 8-12 reps.

  • amount of assistance exercises that would be appropriate in order to get a good hypertrophy 
    In a routine DUP 
    bench press, deadlift, squat 

    working 6 x 3 70%, 3 x 3 and 4 x 8 with 70%

  • The first 3 min all you do is making ad hominem attacks. How are you better then James Wilks? I also think you’re really misrepresenting a couple arguments here in the same way that James Wilks did during the Kresser Wilks debate. I’ll take the Eric Berg argument as an example where you make a straw man, insinuating he claimed you can eat all the butter you want without tracking calories, as long as you’re doing intermittent fasting. Calling people “zealots”, insinuating “crazy religious fanatic type” for the sake of strengthening your argument is yet another ad hominem attack. How about I call you a “calorie -in/out zealot”. Does that in any way weakens your argument? Yes, for people that’s interested in antagonizing you rather then being factual.. You make cases against a argument, not the person. But you know this already. So what are you trying to accomplish here?

  • Can you make a video explaining the last thing you said about overtraining, tapering and the supercompensatng. I have no idea what the last two mean and how to put this into my training.

    Thanks

  • So what is happening at the cellular level that makes you build strength more than size? Is it more about the nervous system or actually has something to do with the muscle fibers more themselves, even though its probably both? Its something I have always wondered about yet I cant find the answers anywhere. Could you explain to me or show me where I need to look for this info?

  • 30-40 grams of protein is used for muscle growth, so how long shall we leave it between meals? if i at 40g a protein once every 60-90 mins will i be getting maximum growth benefits from the protein rather than eating 80g in one sitting?

  • Have you considered putting up a PowerPoint slide or list of topics you are discussing as a split screen with your face? It may make concepts easier to grasp for viewers since you can glance at the overall topic if you get lost.

  • Hey Layne
    Awesome information, however I was wondering if there is any legitimacy to hypertrophy in regard to cellular swelling? Like most I would find it easier to fill the muscle with blood through increased rep ranges and sets, but if I met this same volume with lower reps and increased sets would I have the same outcome? Once more I have heard information such as lactic acid production can also attribute to growth factors etc release  and further stimulate growth, therefore training at rep ranges that cause lactic acid production could also be beneficial? Could totally be off the mark but would be awesome to hear your thoughts. 

  • If we could only absorb 30gh in one sitting then what about the warrior diet?………And companies would limit their supplements to only 30g per serving…….

  • When you say 250 g of protein a day is a good value to follow with? Are you meaning 250g of lets say, chicken breast, or you’re saying 250g of pure protein value? Which if 100 g of chicken breast have aprox. 30g of protein, then that would equal to 830g of chicken breast a day? Which of those are u meaning?

  • Can you compromise by combining rep ranges e.g. 3×5 2×12 or something like that to get both the strength benefits of low rep ranges and the hypertrophy benefits of high volume without having an exceptionally long workout?

  • Layne, what are your thoughts on stronglifts 5×5 program? My main goal is to build sheer, raw strength. What’s the best approach to this in your opinion?

  • It’s unfortunate that training “instinctively” is usually just another version of fuckaroundasitis because everyone should learn to auto regulate their training to some degree right out of the gate, which is what makes squatting for 100 days straight possible.

  • Hi

    You say don’t use your emotions/feelings to judge your progress, which I agree with, however you use intuition which is not based on evidence to strengthen your view of performing lots of volume and overreaching.

  • @biolayne if you haven’t already, can you make a video or short response to tempo of your lifts?  Some people swear doing a slow 2-4 second eccentric to increase hypertrophy.  Any truth to this?

  • One thing that I find ppl talking about overtraining don’t address generally is Chronic over use injury.  If a lift slightly irritates a tendon or ligament etc. consistantly repeating this lift in high volume & frequency will eventually cause a major connective tissue dysfunction, which if not avoided/fixed etc, may lead to an acute injury, not to mention chronic pain.

  • What if you enjoy fats more than carbscan you increase your fats deliberately more than what the typical macro ratio is for fats. would that affect putting on body fat while doing a reverse diet?

  • Awesome video. I’ve incorporated a style to where I have a target number of reps, usually 30, at a given weight. I go to failure each set and if I get 30reps within 3 sets I add weight the next time. And get the new weight in however many sets necessary to encourage a continuous increase in volume.

  • Layne, if I were to make a combination of strength training aswell as getting in a decent amount of total pounds lifted, what should be the minimum amount of low rep(1-3) sets i’d need to do to notice any noticeable results. I have never really bothered to much with strength routines so i have no idea how I should approach this if i want to make a combination of the 2, because getting the volume in with just low rep just takes insanely long

  • All u’r videos are amazing! You constantly help me a lot with all your videos!
    I just want to say thank you! I send u a big hug from Mexico!
    And im one of ur biggest fans! Take care Dr Layne Norton

  • This video pretty much sums up my issues with Ian McCarthy’s views on training. He cherrypicks data without context frequently and misinterprets research more often than not. Sadly, I think this video will fall upon deaf ears. He would likely nod along, not realizing that he is a part of the problem. 

  • Hi Layne, I love to hear your in depth analysis and reference to scientific trials.

    I would like to see some more trials on such topics. Because I have a hard time buying into “individual trials.” I would really like to take alot of the speculation out of the different facets of training and nutrition, so we can finally do away with speculation and bro-science (pseudo science) on the topic.

    Just too many opinions to go around on this topic, and not nearly enough repeated scientific trials.

    At least in some facets we have made headway over the years. And most people can agree what is affected by rep ranges. This is one area where repeated trials have been done and the results all point in one direction.

  • Layne, could you please do a vlog on what your training split looks like every week or if you have a video already doing this please tell me! Assuming that you bench squat and deadlift 3-4x per week, how you incorporate with reps and assistance each day and what not. I reached out to you on twitter regarding this but I realize it’s probably hard to explain in a tweet lol

  • I know this is old BUT I couldn’t help myself. I haven’t even watched the video yet, and I had to comment on that chiropractor/know it all ASSHOLE that spews his shit video after video. I wish some of these people would get what they truly deserve.

  • Great info, I would love to get more info as research progresses on what is the “intensity threshold” to reach before counting training volume. 

    I think Blaine Sumner does not count volume unless it is RPE8 or more so possibly it is not about a “magic %” but is more of a sliding scale of % and intensity that is slightly different for each person (their own RPE scale) in the same way that rep max calculators are not the same for everyone because some are better with reps in comparison to their ability to do a heavy single.

    As of now I track all my volume, even warmups (they are mostly constant since I worm up with the same general progressions each training day) but am thinking about counting only working sets. 
    Blessings

  • Have studies on fat adapted subjects been done measuring protein synthesis rates with protein and fat?( would be non ketogenic due to insulinogenic effect of pro) certain fatty acids activate mtor such as omega 3 and phosphatidic acid and after all, fatty acid beta oxidation yields 96 ATP as opposed to 32 ATP coming from glucose oxidation, can somebody eating high protein high fat(healthy fats of course which include saturated fats despite conventional dogma) and high antiinflamatory omega3s build muscle as fast if not faster than eating high pro/carb low fat?thanks

  • Thank You Layne for putting out good videos with good information where you actually make good points! Time under tension as you said is but one of the tools in the arsenal good health to you and to all

  • How come everyone lost their fat in concentration camps? I believe that there is some slowdown but if one eats 1000 cal a day and does 2 hours of cardio a day, it’s impossible not to loose fat. Humans can’t just live off sunlight.

  • Thank you so much for being a voice of science in the fitness community! I am a biology student and I notice much of the fitness community can be swept up in the myths.

  • Hey Norton! What’s actually true about the so called anabolic window? Is it a myth or not? I don’t know if you have analyzed the specific topic in another video.

  • is this anabolic effect from protein counter productive for endurance athletes such as cyclists or runners who do not want to puck muscle weight to maintain high power to weight ratio? co according to vegan durain rider protein might be good for bodybuilders who target to build muscle but sooo bad for cyclists who target carbs as main source of fuelling?
    please reply thnx

  • Hey Layne, I really appreciate your objective approach to training. I was hoping to get some clarification regarding tracking volume in your training. To what extent do you track volume? Do you only track the volume of your main lifts or do you also include your assistance movements? For example on leg day, I would do squats and leg extensions. When recording my volume for my workout, would I include the volume from the leg extensions? Thanks for the help.

  • Hi Layne,
    Have you seen the movies Food Choices and/or Food Inc.? I’d be very interested in knowing your take on these as well as plant based diets in general. I’ve been doing some of my own research too, but just wandering if you had any input. Thanks.

  • what about this: https://www.forbes.com/sites/alicegwalton/2014/03/04/the-protein-puzzle-meat-and-dairy-may-significantly-increase-cancer-risk/#32fe1f5458b7

  • Biolayne, can you talk a little bit about bioavailability of protein sources? I see scales all the time where whey and eggs are great while beans, grains are not as good. How accurate is that information?

  • This was so helpful! I’m currently prepping for my first bikini competition which is in April, and I’m actually bulking in order to prep, and my coach has increased my protein to over 200g so that I’m getting enough calories without a crazy ridiculous amount of carbs and fat. It scared me because of all the myths out there but now I feel so much better about it:) super great info!

  • @biolayne Reading half of these comments makes me want to crawl into my jar of protein powder and cry for humanity…Lol. Great vid and info, Layne.:) We gotta nerd out about ex. phys. next time I’m in Tampa training with Paul; not enough brains with the brawn down here in SoFla, unfortunately.

  • Are there any studies that show the effect of exercise on the ‘refractory period’ of protein synthesis? For example, if consuming a high protein/high leucine meal before exercise, would a high protein meal immediately after exercise be necessary if protein synthesis lasts 5-6 hours?

  • Hi Layne, at 11:00 you said you feel that having fast-digesting carbs post-workout isn’t optimal.  Can you get more specific on that point?  For example, did you mean that you do not get ”extra” benefits from ingesting fast-acting carbs as opposed to slow-digesting ones, or that you actually can benefit from NOT relying mainly on fast-acting carbs?

  • I’m going to be honest…I’ve seen more progress in terms of muscle growth doing 3×7 or 5×5 and now I do a power movement at the beginning of every workout Bench, Squat and Deadlift either 5×5 or 3 x 7 and I’ll do the volume stuff after (Incline, Rows and Leg Extension) Also training to be a navy diver and I’ve been doing bodyweight stuff more like pull-ups, dips, push ups, jump squats and sit ups till failure and that’s helped me see a bit more improvement! The more you muscles work the bigger they will be across a whole range of rep ranges but heavier has been the most significant.

  • hello
    for 2-3 months i became obsessed witglh being lean and having abs. i became super lean from hardly eating. i was hungry all the time but slowly began noticing my hunger deteriorate. i alsi felt shit all the time. did i damage my metabolism? I’m a male

  • At minute 2:39 you mention that an individual will max out an anabolic response with 30-40g. protein. Is this referring to each meal?

  • Hey,
    Firstly, great vlog and thank you for the knowleg.
    Secondly, can you link all these studies you talk about? that would be very nice.:)

  • If you’re a liver failure patient or possibly suffer from hepatitis you would want to limit your protein. Patients can experience hepatic encephalopathy if they can’t properly excrete the ammonia. With that said, I have no clue on the research if protein is bad for your healthy liver, but I would highly doubt it.

  • I love how educated you are however I must disagree with blood work not able to show kidney failure. BUN and Creatinine are measured by blood work and especially the Creatinine shows how much of a kidney failure one might have.

  • This is great info. I have vegan and vegetarian friends and I respect the decision as well. It sounds like where issue lies is a combination of factors, High protein/sedentary lifestyle/Low vegetable/fiber consumption to process the protein. I appreciate you mentioning charring your meat, I have read that this is carcinogenic as well. I have always been interested in the how is our protein produced. Modern meat products in factory farms have heavy amounts of hormones, antibiotics, chemicals and animals are raised on food produced with chemical pesticides not to mention nitrites in processed pork and the list goes on. Curious if you could comment on quality of protein and what is in it/ how it is produced?

  • Hi Layne!

    A highly rated “guru” in Sweden where I live claims that the most important (regardless of goal) time to take protein is right before and during workouts, to maximise proteinsynthesis.

    He consumes at least 100g protein pre and intraworkout.

    What’s your take on this statement?

    I myself am using intermittent fasting 16h/8h. And I always train fully fasted and take 10g EAA right after WO.

    Am I doing it wrong? I’m bulking by the way.

    Thanks!

  • You think that the 4 ounces of meat digestion myth is the stupidest thing you have heard? How about not training two body parts a day because the protein gets confused and doesn’t know where to go…

  • by maxing out the anabolic response, what exactly do you mean? if you have 4 meals a day of 40g of protein spaced apart vs 3 meals of 60g, and let’s say 180g a day is the “optimal” amount of protein for that person which will yield better results, or would you say negligible to no difference

  • Hey what if you go from like 230 pounds to around 165 over like a year and you kept your protein high that whole time around 200 grams a day on a 2100 calorie diet. Should you lower your protein intake in as you drop body weight or can you keep it high if you want. Because from a satiety stand point keeping the protein high is real good with that even at a low weight but i was wondering if at this point i should try and get more calories from carbs and fats? I’m a short dude so I’m still trying to get a little leaner. I guess it would make sense to lower and get more energy from other macro nutrients but I don’t know I’m no phd. Would it be more optimal to lower the protein as you get progressively leaner?

  • Layne I have to disagree with you on your ice cream murder correlation. If anyone steals my arctic zero or my skinny cows there is a good probability of a murder happening, especially when i’m in a deficit!!

  • Great video. Something that I think is important to consider is that with slow eccentrics, fast concentrics, and heavy weight, you may be able to accomplish more time under the bar overall for a given set than if you performed fast reps, both up and down, with the same weight. Based on my experience, the limiting factor in performance is almost always the concentric portion of the exercise, so if you do a couple less reps overall with the first approach but accomplish more TUT at the same perceived intensity, you could be stimulating greater damage/muscle activation overall while using a very heavy weight that allows for favorable adaptations.

  • very helpful video I’ve started week 4 this week increasing my calories and carbs. I feel a bit frustrated but after you explained metabolic damage I get it now. My body is recovering from the smoothie diets I’ve been on with Low impact workouts in the past. Its such a trial to eat 1900 calories a day I have to pre-plan my meals and keep tracking just to make sure I hit my goals.

  • that is pretty scaring… i started doing exercise + diet the 15th of april, i cut my calories to 500 ( i count and weigh everything on mfp, it is accurate) and now 3 months later i have went from 340 to 230pounds, i am upping my cals ( 700 now). i am 22 years old and 6’2 male. do you think that my situation is going to get very complicated? also i do 1 hour of cardio but i would say at a kind of high intensity ( i end up burning 800 calories in a hour without entering my weight prior)

  • Man this is brilliant!
    One thing though, what did you say for “we are meant to eat meat?” “K19?” (@ 11.43) I am trying to google it to know more but can’t find anything, did I get it wrong?

  • So you talked about 30-40g being the “max” sensible protein intake per sitting and this to be no more frequent than 3-5 hours. Assuming an average day (of 16 hours), the “max protein intake” caps out at 200g?
    You have also talked about the metabolism “slowing” down to accommodate for elevated protein intake. To what degree? I’m assuming having an intake of 200g of protein once a day WILL make a difference? And on the other side of the spectrum: Assuming I only have three sittings per day: What would be the max protein being actually used anabolically?
    Oh, and I’d also like you hear your thoughts on sleep. It seems counter-intuitive, that one would NOT eat most of ones protein in the evening, right before anabolic processes are most active. (I could be wrong about the latter.)

  • This was great I’m going to have to listen to it again. I’ve been binge watching/listening to all your videos and am learning a lot. Thanks for sharing +biolayne!

  • Great video Layne, great video. Two things:

    1)That chair you sit on looks so ridiculously comfortable. I’m jelly.

    2)Doesn’t the use of faster concentric reduce the TUT and thus effectively reducing hypertrophic gains? Or do the benefits from the increased tension due to higher velocity just simply outweigh the extra TUT you would get from slower reps?

  • I’ll tell you what a fast eccentric will achieve, injury that’s what, as the idea is to keep force levels low whilst keeping muscular tension high…
    AGAIN let me point out it is possible in fact encouraged to use the heaviest resistance possible while using a slow cadence, it is the IMPACT forces not the resistance levels that cause injury, so you can in fact lift a heavy weight slowly for an appropiate time under load..there have been numerous studies to support this…

  • So would I be able to mix a few low rep ranges with hyper trophy? Or will I still be able to make decent strength gains with a higher rep range? Another question, if volume is the most important aspect… Than is 5 sets per excersize ( ex. Bench press ) too much? Or would I have better luck training each body part 2 times week with maybe 3 sets per excersize? Considering volume is most important…,

  • Wow, I had no idea your degree’s focus was on protein metabolism… I hope we go over that in my biochemistry class.. I love when I get advice from people who back it up with science. Great video, thank you!

  • Learned so much! Thanks for posting this. Actually watching this after eating a steak dinner….according to the nutrition facts, I had about 100g+ of protein in that meal… so if my body is only using about 30-40g for muscle growth, are there any benefits to the other 70g or should I keep my protein to around 30-40g per meal?

  • How will one know if they are having in a ‘metabolic damage’? Is it as simple as you are watching your macros and see no progress?

  • So if only 30-40g can be utilized with an anabolic response at once, does this mean the remaining protein is simply turned into sugar? 

    Because if a body can’t utilize the protein, wouldn’t intermitted fasting not work? And obviously it works for many individuals so what does happen to the extra protein that isn’t used for that immediate response? +biolayne

  • Growth hormone IS anabolic in combination with testosterone, insulin and T3. Don’t compare people with Acromegaly with teenagers. When at least 3 of these are high you’ll be way more anabolic than just testosterone

  • Hey Biolayne, can you do a video on cutting and bulking?

    In the internet fitness community, like the /r/fitness subreddit, there is a lot of talk about cutting and bulking method of eating and training. It seems to be generally considered the optimal way of achieving a great physique. I don’t think I have ever heard talk about cutting and bulking. Is that because you do not believe in the method, or is it because you just find it so elementary that it is not worth discussing further?

  • I like everything he said except about meat, fat and cardiovascular disease, natural fats are not the cause of that.. Too much carbs are

  • @biolayne hey man I really enjoyed this video and will love presenting this evidence to my professor lol. Do you have any videos over creatine I tried looking it up but found nothing. I know quite a bit about it, but I would like credibility to add

  • Kind of a ‘he-said, she-said’, isn’t it? Why should I believe Layne any more or less than the people on his list?
    There’s definitely some junk out there, but what makes Layne the definitive expert?

  • BioLayne maybe you have answered this already, but how long should you wait between meals with this in mind? And are you saying I should not snack throughout the day(6 meals) with protein, but rather 3 bigger meals with even distribution of protein being optimal? I’m a little confused here?

  • I’ve seen this video lots of times. Thank for the great info Dr. Norton, really apreciate it. I would know your opinion on that: I recently helped a very close person who was doing 2h of cardio 5 times a week and on a plan of 1000kcal every day without losing weight, she’s now doing 700kcal of cardio/week (1 sesion/week) and mantaining at 1750 kcal (increased 25 gr of carbs/week). The question is should we keep increasing kcal or its ok with that level of energy intake for a girl? It’s difficult to continue increasing because she has never been eating as much as she does now..and the principal fear of a girl is getting “fat”. 

    Greetings from Spain:)

  • im 50… im doing keto,,, im fat adapted,,, can i do higher protein and lower fat to lose weight,, and im also taking creatine,, are bcaas worth it

  • Just found this channel. This dude is spot on. Layne puts it into words what I have bit by bit come into understanding during my +25 years of numerous diets in bodybuilding. He just lays it out so everybody will understand it. Layne, what is your opinion on cheat days when cutting down? How do cheat days work as metabolism boosters in your opinion?

  • Low intensity, very high volume still producing hypertrophy?  Intuitively, no.  But every time I walk into a CF box, I see guys that are not particularly strong, but clearly are having good hypertrophy.  So, yeah, I think there is still potential for hypertrophy even when using low intensities.  

  • I mostly like Layne’s analysis, but this video almost feels like he’s done this list by mistake. Maybe he just wanted to make a list of people who are less qualified & have more followers than him. I don’t believe anyone from the list (including DeLauer) actually gives any bad advice. I think Layne didn’t put much effort into knowing these influencers.

  • GLP-1 agonists cause weight loss because they significantly suppress appetite by 2 mechanisms: 1) they delay gastric emptying, and 2) they cross the blood brain barrier and activate the incretin pathway centrally. They have a number of other metabolic effects, one of which is increased insulin production. All diabetic agents which solely increase insulin production/concentration cause significant weight gain, such as the insulin “secretagogues” (sulfonylureas, glinides), or exogenous insulin injections. Suggesting that insulin is a weight-neutral hormone because GLP-1 drugs increase its expression flawed logic. Here is a link summarizing the method of action of the GLP-1 class:
    https://care.diabetesjournals.org/content/34/Supplement_2/S264

  • from what i can comprehend with slow/fast movement/momentum. you activate different types of muscle fibers. Fast power movements activate “Type 1 or fast twitch fiber” that isn’t oxygen depended to grow. where as more control movements at a higher volume lighter weight will activate slow twitch muscle fibers, that are oxygen dependent. am i thinking correctly? I’ve added occlusion workouts to activate your Type 1 with low weight. (kind of a oxymoron if you think about it) but am i just thinking wrong over all…do i have the right idea? i constantly read and want to learn, and test my body. @biolayne 

  • Curious how high can you increase you’re metabolic capacity?

    Currently stats:
    Weight 100 kg
    Hight 190 cm

    Cutting on 2200 kcal right know, planning to up my calories 50 kcal a week up to about 3000 kcal when summer comes.
    I totally agree with this theory and are eager to try it out. My strength has stagnated for å long time (cause the relative low kcal I’m guessing)

    With this approach do you think I can gain strength and maybe lose a little fat since I’m doing this slowly, or am I totally wrong?

    Thank you for the wisdom, appreciate it!

  • Trump will win to save our country. Our lives depends on it. God Bless our wonderful president.

    ������

    A truly great President works to take care of the people and works to improve their quality of life. You have done that for the farmers, ranchers, factory workers, TVA employees, and others with changing tariff, taxes, deregulations, and more. We love you for all that you have done and support you. You are doing an awesome job. God Bless you and your family. Trump 2020 ❤️

    ❤️

    Biden’s speech was full of lies and inaccuracies. Exactly what he’ll continue to dish as he raises your taxes!��Four more years for our President Trump!!

    -EVERYONE-knows why-Even Democrats-It’s the only way they can win-cheating and lying is their motto-..

  • Thank you for this video Dr Layne.
    I have a metabolic damage. I binged too much after my comp a week ago. And yes, Ive gain 20lbs of weight and definitely fat and water but most of them are fat. Having struggle to stay full but im gonna try this by slowly repairing it. This definitely one of the best video I watched this year.

  • How have i not seen your videos after 6 months of daily binging on ST silent mike alan Thrall brian alsruhe etc etc.. Great logs!!!

  • This is amazing, and not just pertinent to fitness competitors.  Most women I know, including myself, have wrecked their metabolism and don’t know it.  Thank you so much for this!

  • Be self-aware if you´re speaking outside your area of expertise. Stop trying to sell stuff, let´s just get the information out there, science doesn´t need to be sold, it is what is. Don´t need to oversell it. You don´t need to come up with the magic training plan. And that´s what a lot of people are doing, they are trying to come up with something so different that people buy into it. You know what people buy into? RESULTS! You don´t need to do anything fancy, if it gets results, people tend to dig that.
    I truly admire your mindset layne, you´re an inspiration:) I think a lot o people think too black and white

  • Solid video. I was running a keto diet for about 4-5 weeks, and then stalled hard and didn’t feel too great. I slowly added carbs back into my diet, up to 200 grams a day, and my weight began to drop again.5 weeks and 13 lbs later, i’m finally having to drop my carbs again. now down to 180. fats and protein remain constant. I track everything, train hard and watch the scale and make small adjustments….easy as that. Appreciate all your insights.

  • So in my sports nutrition class we talked about the RDA being.8/kg of bodyweight for sedentary individuals and the upper limit for strength training individuals being 1.8 grams/kg of bodyweight….do you agree with this number or would you say this is too low Layne? I weigh 170 and this is suggesting I should take in no more than 135 grams or the excess is just used for energy, glucose for krebs cycle, or stored as adipose tissue.

  • The beginning of this video made my day! My husband and I just became parents and it’s the best:) I contacted you about breastfeeding and losing weight and heard back from one of your employees (?). Could you do a video about that? I’d love to hear the science behind it. Not to mention, this mamma wants to get her pre pregnancy 😉

  • So I just gotta say this. I have mad respect for you bro lifting and all. And I know you take time to put these videos up. So to get right to it, like you do getting to a center of some mangos. Your videos have lot a good information. But its like hard to see the forest from the trees because Their just too boring and sound very monotonous. Maybe you could give it some kick to spice things up and hold interest. 

  • @biolayne I always enjoy your videos Layne, any chance on a collagen synthesis video? I took a 5 year break from lifting after lifting most my life and muscle memory has been good to me the last 6 months, tendon memory doesn’t seem to exist though lol…. 

  • Intermittent fasting is different from caloric restriction. Read this new publication from New England Journal of Medicine on 12/26/2019:

    Effects of Intermittent Fasting on Health, Aging, and Disease

    https://www.nejm.org/doi/full/10.1056/NEJMra1905136

    And also recommend this video for the explanation of this article:

    https://www.youtube.com/watch?v=thgVz3837l0

  • I have been wondering about the factors that apply when intoducing stress to a muscle. You talked about TUT and how it can be manipulated to reach different results, but is the amount of tension (weight on the bar) a factor that will benefit this stress (if all other factors are “optimal”)?

  • Here’s what confuses me about the Phillips study. They kept volume consistent but not the intensity of the training. It’s not apples to apples. It might have helped to do some heavier comparisons as well. Why not do one group slow at 35% to failure. And another group fast 35% to failure. Then another 60% slow to failure and fast to failure. And maybe 75% slow and fast to failure. Here you could also see the effect weight has on this equation if any. Layne, what was the goal… strength (1RM increase)… hypertrophy or what?

  • Thanks Layne. This really inspired me. I went through the low carb thing, watched your videos and started upping my carbs over time. I overshot and am not where I want to be physically but that’s the now, not the future. The exciting thing is I got a response and now have data on how to go about things differently the second time around and that’s the important part. I would hate to stay where I was and never learn a thing about myself and be in the low carb mentality forever. Thanks for giving me the knowledge that bloomed into the courage for change.

    Jiff

  • I believe its all about forcing blood into the muscle no matter what’s necessary, weather it be drop sets, higher reps, forced reps, etc…whatever works for you to get that pump and expansion in the muscle. maxing out doesn’t give me a pump in my muscles and neither does walking on the treadmill but everybody is different. rep range is a bad way of looking at it because it puts limitations on the person and gives them an excuse for self destruction. if guy A does 12 reps like he normally does and doesn’t think anything of it because he’s following your advice and doing what he was told is correct and guy B does 12 reps but his 12 reps that were ingrained in his life consist of concentrating on the eccentric rep and focusing on isolating the muscle, they both just corked the muscle completely different, so who’s correct? do you even go over what a proper rep is? when these tests of yours were done how were they performed? they’re are too many variables involved in something as simple as a rep including what i said and so many more; length of persons arm, height of person, time between set etc… you just brush it off as do this rep range its all about doing these specific numbers if you want to get big and that’s so flawed to teach people. 

  • Keto personally has been by far the most effective way for me to lose weight, I have some self control issues when it comes to food and drink, but after a week on keto, all the cravings go away, and I only eat either when I am hungry, or in my eating window, if I am fasting too. But if I eat high carb, my cravings are crazy, and I just keep eating, even when not hungry, and crave food way more.

  • @biolayne awesome video man I love your stuff. You are one of the few people I ever turn to for advice. Without iffym for bulking I would easily be 30lbs lighter.
    But I have a question. A LOT in this video seems to contradict the loaded guns article that you wrote for bb.com a few years back. Has your research and understanding just improved so now you have realized a more superior way of training if so that’s impressive that you can admit to being wrong in the past as opposed to most people who are too stubborn to change. I think it would be really cool if you made another loaded guns workout with this new information in there about time under tension about intracting the muscle about using momentum because those are three things that you seem to talk about in your loaded guns workout a lot

  • Have your thoughts about Ketogenic diets evolved any? Jacob Wilson, PH.D. talks about Keytones helping preserve muscle in a calorie deficit recently on https://youtu.be/GEXUfuVjxGI

  • Haha, the old ice cream to crime correlation. That was in my stats 101 book. I’ll never forget it. It was an actual headline in the new York times “Ice cream causes and increase Crime”.

  • I think this is me, I’ve been dieting for 20 years. Cambridge/fasting basically physically a clusterfuck. I’ve got a under active thyroid and I swear it’s from my dieting. I hope Laynes book covers the repair topic.

  • Ugh, I actually believed Fung for a long time, his book is very convincing, unfortunately. Funny that he himself mentions that physicians don’t get good education about nutrition but he means that about other physicians…

  • I realize this was posted years ago, but thank you. This explains a lot! I’m sure, 8 years after my last cut, the metabolic damage has been reversed. But the,way it jacked with my way of looking at food still has me, to this day, having a hard,time fully committing to normal and healthy weight-loss methods for regular purposes The worst damage for me was psychological. Thank you for taking the time to make these videos. Many have helped me. I appreciate you.

  • Im relieved when you said there’s no damage to the kidneys or to the liver when eating a high protein diet. I just started tracking my macros for bulking and thats when i remembered reading from a stupid article about liver damage when consuming large amounts of proteins. So thanks a lot for that

  • new to your talks..I feel you are dead on..Im a lot older then you..so Ive seen a lot of “gurus” come and go but you are very reasonable and very accurate..I have always found carbs to be great for most people..carbs do not make people fat excess calories do…enjoy them…rocco nyc!

  • Amazing individual and congrats on your kid. Bet he or she is all grown up now.
    1 question with your advice. I went to Dexafit and discovered my RER was 1.04 which they say means my body likes to burn carbs more than fat. They recommend slightly raising fats and lowering carbs slightly. Also HIIT. What’s your take?

  • Was under the impression that keto diet was not high in protein…more like moderate levels of protein intake. if protein intake is high how can u go into ketogenesis?

  • I’ve been on a cut where I eat basically whatever I want, but stay within a caloric deficit. I eat between 250-300g of carbs every day, and I’ve gotten down to right at 9% body fat. Visible 6 pack, shoulder striations, etc. Will my progress slow if I don’t cut down my carb intake?

  • Nice topics on your vlogs lately! funny you mentioned that if I felt like shit but I set PRs, but sometimes I feel totally ready to kick ass and had not performed as well as I thought I would be

  • All of this is great info for people that are looking to compete and do bodybuilding shows but what about the normal person that just wants to look toned and maintain? What should that person do? 

  • Jacob Wilson another dude with crazy genetics and he puts this black dude in his training 14 day mass builder program as a mascot. Please this guy is a monster and im sure has no problem putting on muscle. the best trainers are the ones without genetics and have put on muscle with hard work technique and varies eating regimes. pay attention to those kind of trainers.

  • How/why am I just now stumbling across your channel?! So disappointed in my youtube game.  Heard your name tossed around here and there, but was skeptical because most people you hear others talking about are just full of bullshit and nonsense, and are praised for irrelevant reasons. Shame on me for being skeptical. You my friend, are a genius! Just binge watched some of your videos in attempt to make up for lost time. So many knowledge gains.  So refreshing to have a science/nutrition nerd spreading accurate information opposed to idiots just talking out of their butts.  And I use the term “nerd” with love and admiration, I mean it as a compliment.  Nothing but respect for you.

  • i think the olypians that fail are depressed afterwards. imagine being a figure skater and nailing the same move perfectly in practice over and over then trip on the ice. that must be so depressing

  • The best hands down! He took a physique with limited genetic potential, and turned it into a work of Art….without Anabolic Steroids!  

  • Hi Layne, big fan, only just discovered your youtube clips last week and I’ve already watched nearly all of them. Understand you may not get to reading this comment as your life seems crazy busy but just wanted you to know that I love you work. I’ve just started University to study Nutrition Science and hope to one day be able to tie in the science side of things with my training. I’m also competing for my first fitness comp in 20 week in Australia and have taken a lot onboard from your videos. Please keep them us as they inform you of the science aspect but are also very easy to comprehend for someone uneducated in the science side of things. 
    Big thanks, Jaime:) 

  • I think this might be a stupid question but I’m asking anyway… Is this for both anabolism in muscle and fat or just for muscle? 

  • Dear Dr. Norton: I like your video a lot and thanks for sharing the useful information. However, there is one thing i would like to point out (from 11:16 on), you mentioned ketogenic diet and quoting Dr. Volek’s study. His ketogenic diet is actually not high protein, Dr. Volek and Dr. Phinney always emphasize that their ketogenic diet is high in fat, moderate in protein and low in carbs. Just want to point out this. Their keto is not high protein. According to them, this is where most people did wrong on the ketogenic diet. They replace carbs with protein and could not lose weight. High protein intake leads to gluconeogenesis and rises insulin.

  • At what excess, in terms of anabolism anyway, does protein go to the liver for gluconeogenisis? Is there a thermal effect of food increase from this process.

    I ask because Serge Nubret ate prodigious amounts of horse meat every night. And he had aesthetic abs as a BBer.

  • TUT and iso holds is a brilliant way to train with injuries. I’ve found, for me, lowering the weight, increasing rep volume and playing with TUT and iso holds. There’s a time and a place for everything.. in my option of course. It’s helped me maintain and build muscle while injured.

  • I follow “Dr.” Eric Berg, I understand he’s a chiropractor. Also he doesn’t tell you to eat butter like Paula Dean. Yes he’s extreme in his approach, but people learning information from him don’t have to be extreme. I learn a lot from the way he explains how food effect you biologically. Saying calorie in calorie out is idiotic and it’s why the whole damn food market is filled with crap. Everything effects your body as to what you put into it. People need to learn more about the effects of food biologically on a person’s body and mind. It’s because of this ignorance that people suck down Gatorade, munch on Cheetos, and pound ice cream like it’s just another calorie without worrying about it’s negative effects on their mind and body.

  • Hi Lane, thanks for you videos!! I am 45 I am competing in natural bodybuilding competition here in Spain:) in 2 months after being, for 26 years non stop, reading, learning, studying, dieting and training like really hard (and smarter in the last years:)
    I would like you to explain how many grams of aminos you take after (or during?) your workout AND how these few grams keep you away from catabolic state until your meal at home…How is the body using them to avoid catabolism instead of just replacing glycogen???
    Thanks for sharing soooo much knowledge. Keep it up!!

  • Ok so I need some advice.. I really want to go vegan for ethical and environmental issues, it is not because I am against meat per se, but because I am against the industry from which these products come from. Thing is I do know and appreciate the importance of having some meat and dairy products in my diet, especially considering the fact that I work out so I was wondering if eating meat or yoghurt just twice a week would be enough to balance out the possible adverse health problems of veganism? Opinions?

  • I feel so much better doing keto than not, I’m glad I discovered it. I’m not even in it for the weight loss and i don’t have diabetes etc.

  • Hey Layne would you be willing to do some videos on some of the following topics: protein overfeeding (Dr.Jose Antonio’s study) 4.4g per kg, and the possible implication of this on prep dieting, reverse dieting. Also could there be a possible theory that perhaps the biggest factors of energy balance are actually carbs and fat as far as fuel and after hitting the optimal protein range we may be able to increase our protein levels (with appropriate sources/animal/whey etc.) while keeping fats and carbs in the desired range and see little if any negative affects on body comp? 
    Also Dr. Jacob Wilson and the work on metabolic flexibility, and how although overall macros are key, and we know that proper adjustments and recovery (reverse) dieting are all major factors for body composition, perhaps, our ability to utilize carbs and fats, may also allow us to have some benefits overall. 
    Also I know timing is something that hasn’t been a huge factor but curious to hear your opinions on some of the studies of the same macro content, with manipulation to the time of intake, not 1meal vs 4 meals, but rather having a lower carb higher fat breakfast, helping a persons insulin sensitivity for the rest of the day and over time having benefits, as this is something Dr. Wilson and also the Laurent Bannock seem to lean towards.

    So to be clear I do believe via the current data that energy balance, macro composition (adequate fiber, protein, and proper balance of fat and carb), consistency, gradual appropriate adjustments will be the major keys to optimal body comp. metabolism, fat loss, etc. But I am curious what you think of some of these topics: metabolic flexibility, protein overfeeding, and if perhaps there are other possible benefits from adapting some of these other nutritional principles that seem to have some interesting studies coming out.

  • Funny stuff:
    1:00 “I’m not trying to sell you on something!”
    1:03 “Like my hat? Visit the store to buy it!”
    Haha. I know the “on” part cancels the meaning, but still funny:D.

  • top offender is biolayne. you didnt debunk jason fung at all. his diabetes code book is pretty well loaded with studies and stats. if he is wrong you need to give some reasoning other than just saying he is wrong. the fact that you are for vaccines is proof you are an ignorant industry shill. I think the debate around keto is still open. its obvious you are an industry shill because you dont even seem to know what is in dr bergs diet. its funny how this video itself is completely devoid of science. or logic. you are a joke

  • time over tension at 60% of max for 50 plus people builds strength after you get in shape of course.you won’t build big muscles but you’ll feel amazing like me at 53

  • One thing I am not still clear on. Can I be in a caloric deficit but not lose weight because I am sensitive to carbohydrates? I have been eating at a 25% deficit with 1 refeed day and 5 days of exercise per week and I cannot get the scale to budge.

  • Hi, Layne. I have noticed that when I go heavy i am not able to feel the burn as much as when I would do let’s say a 4 sec negative and 1 second positive and utilize the time under tension principle. Not to mention I don’t feel as sore with a heavy workout. Don’t musces communicate in terms of tension and torque? And isnt the growth hormone release directly proportional to the lactic acid that’s produced?

  • Yeah there will always be those who sell misleading information to others, under the pretense of hope for naive viewers / readers who easily buy into it. Unfortunately, in life, people always take the path of least resistance and especially those who are uneducated and/or simply lack the motive to proactively sought to research more about what they have been told. Anyway, great video, thanks Layne.

  • A lot of ideas in this video can be easily misinterpreted, but well-informed points nonetheless. I think the best solution is to incorporate all of these different styles of training into your workouts to get the best of all worlds. The problem with the video is that it will cause more confusion to the average lifter than it should.

    The main message should be that all of these different “styles” of training should be used on different exercises to maximize the performance of it specifically. For example; a slower controlled movement and contraction might be better for a bicep curl because it’s harder to target that muscle, whereas if you did the reps quickly you would most likely be swinging the weight causing different muscle groups to take over instead of that bicep. Same goes for big lifts, where you are usually using a very heavy weight you need to make sure you form is as clean as possible so you don’t injure yourself.