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Responding to WORKOUT Comments (Your Questions Answered) - Thomas DeLauer
So a lot of questions, a lot of comments came in over the last week particularly surrounding the video that I did, breaking down how I build a workout program. So in this video I'm going to be answering comments and questions that came in from all the videos that were posted during the week of 11-5-2018 on my channel.
So the first video that I want to start off with right out the gate is going to be the video title How DeLauer Builds a Workout Program (Joe Rogan Inspired). So this video is all about how I build a workout program. It broke down my 80% principle and how I pretty much do a full body split every single day, but I have different emphasis on different body parts depending on what day I'm in. So it's like I'm still doing full body, but I focus on one body part more than the others on each respective day.
So the first question that comes in was from Preston Martinez. Preston says, "Does this not conflict with the notion that you should allow rest for body parts before working them again? Is it because being under the 80% rule minus the emphasis for that day you can work full body and not overtrain?" Preston you pretty much nailed it. So my philosophy was that at 80% is where everything starts to happen in terms of damage that really requires a lot of recovery. If you can keep it under 80%, then yeah. You can get away with training a little bit more and you're not going to overtrain nearly as much. That was my whole point in breaking down the intensity, the frequency, all those different variables are what actually add up to this. So if those variables are down below 80%, then you're in the clear at training again. Generally. I mean it doesn't always apply. You might have other external factors that make you more sore.
The next question comes from Brian [Whitt]. Brain says, "Do you still work out the muscle group that you put emphasis on the next workout, or do you rest until soreness fades? I love full body workouts, but I stay sore too long and I'm in the gym for an hour and a half lifting." So the short answer with this is you do want to try to make sure that you're not sore. The hope is that if you're training under that 80%, that you're not going to be sore. But if you're sore, I'm not a fan of training again. Even though soreness doesn't directly equate to how hard you work the muscle, it's just not fun to train in that fashion.
Next question comes from Brad [Konkle]. He says, "I thought the most of your growth comes from resting 24 to 48 hours after a workout." Protein synthesis stays elevated for 24 hours after a workout. So it's not necessarily your growth. Protein synthesis is elevated immediately after a workout through the mammalian target of rapamycin which is mTOR, but also a couple other different anabolic pathways. So you're fine there.
All right. Let's go into the next video. This was another really good video. It was a great week on the channel. You guys made this totally possible. This was Why Coffee AFTER a Workout Helps Fat Loss and Performance. It was mainly referencing a pretty cool study that found that caffeine coming into your body post workout actually increases carbohydrate uptake whether you're keto or not.
So AB says, "How much carbs with how much caffeine should we take after a workout, and how much time should we wait after a workout?" I'm a big fan of riding the wave a little bit. So like 30, 40, 50, 60 minutes after a workout before you consume anything. So I'd say at that point just go ahead and go with 100 milligrams of caffeine, and if you're keto you don't need many carbs, maybe 10, 15 grams of carbs. If you're not keto, honestly, maybe 30 to 40.
Okay, the next video. Keto Sweeteners: the List of APPOVED and NOT APPROVED. This video did really, really well and raised a lot of questions. I thought I covered a lot of the sweeteners, but apparently I still missed some. So let's go ahead and break them down.
[Dimo28] says, "Hasn't there been recent research showing that Stevia is bad for your gut bacteria?" I have seen a couple things on that, but it's fairly inconclusive. So Surculose is definitely bad for your gut bacteria. Stevia, it's still kind of showing some interesting things. There's glycosides, which actually can promote good bacteria. So it might throw off your gut bacteria and kind of equilibrium there, but it's not necessarily killing bacteria.
Sandy Adams says, "Saccharin has been around forever. What about it?" There are studies that show Saccharin is a carcinogen. I would just throw away those little pink packets.