My Current Snake Diet Routine To Get SHREDDED And Keep All My Gains
Summary
TLDRTheo, der Host des 'Common Sense'-Kanals, teilt in diesem Video seine aktuelle Fasten- und Trainingsroutine, um Muskeln zu erhalten und Fett zu verlieren. Er erklärt, wie er seine Muskelmasse bewahrt, während er mit einem gezielten Fasten schnell abnimmt. Theo legt besonderen Wert darauf, nach dem Training zu essen und einen Tag des Erholens einzuplanen, bevor er mit dem Fasten beginnt, um Muskelverlust zu minimieren. Er teilt auch Tipps für die Ernährung während des Fastens mit, um die Gesundheit und Kraft zu erhalten.
Takeaways
- 😀 Theo teilt in seinem Video seine aktuelle Fasten-Routine, um Muskeln zu erhalten und Fett zu verlieren.
- 🏋️♂️ Theo bevorzugt das Fasten, da es viele gesundheitliche Vorteile hat und er sich danach besser fühlt.
- 🤔 Theo erklärt, dass er nicht mit Kalorien zählen muss, solange er am Essenstag richtig isst.
- 💪 Das Ziel ist es, alle Muskelgewinne beizubehalten, die während des Muskelaufbaus erreicht wurden.
- 🏋️♀️ Theo diskutiert, dass Verlust an Kraft und Muskelmasse nicht dasselbe sind und schnelles Abnehmen Kraft verlieren kann.
- 🎯 Theo möchte etwa 8 Kilo verlieren und dabei die Kraft behalten, die er zuvor hatte.
- 📝 Theo teilt seine Trainingsroutine für zwei verschiedene Wochen, um nach dem Fasten wieder auf Kurs zu kommen.
- 🕒 Die Routine umfasst einen 16-Stunden-Fasten und dann einen Tag mit einem Oberkörper-Workout nach dem Fasten.
- 🍽️ Während des Fastens wird das Essen in einem achtstündigen Fenster von 11 Uhr bis 19 Uhr organisiert.
- 🔄 Theo variiert seine Routine je nach Leben und Zielen, um ein Gleichgewicht zwischen Abnehmen und Muskelerhalt zu finden.
- 🚶♂️ Theo betont, dass es wichtig ist, nach dem Training zu essen und nicht zu trainieren, bevor man beginnt zu fasten, um Muskelreparatur zu fördern.
Q & A
Was ist das Hauptziel von Theo in diesem Video?
-Das Hauptziel von Theo ist es, seine derzeitige Fastenroutine zu erläutern, um abzumagern und gleichzeitig seine Muskelmasse zu erhalten.
Welche Rolle spielen Gesundheit und Fitness im Leben von Theo?
-Gesundheit und Fitness haben für Theo eine zentrale Rolle, da er regelmäßig über Fasten und Muskelverlust spricht und seine eigenen Erfahrungen mit ihnen teilt.
Was ist Theo's Meinung über die Rolle von Fasten bei Gewichtsverlust?
-Theo betrachtet Fasten als eine sehr ungewöhnliche, aber effektive Methode, um Gewicht zu verlieren, da es viele gesundheitliche Vorteile hat und er sich nach einem Fasten immer besser fühlt.
Wie oft wechselt Theo zwischen den zwei verschiedenen Wochen in seiner Routine?
-Theo wechselt zwischen den zwei Wochen seiner Routine je nachdem, ob er einen langsameren oder schnelleren Fortschritt bei seinem Gewichtsverlust bevorzugt. Er wiederholt entweder eine Woche, um die Muskelkraft zu halten, oder beginnt direkt mit der nächsten Fastenwoche.
Was ist Theo's Vorgehen, wenn er mit dem Fasten beginnt?
-Theo bevorzugt, mit einem Tag des Essens und ohne Training zu beginnen, bevor er mit dem Fasten startet, um sicherzustellen, dass sein Körper genügend Nährstoffe hat, um die Trainingsbelastung zu überleben und zu regenerieren.
Wie strukturiert Theo seine Trainingswoche vor dem Fasten?
-Vor dem Fasten folgt Theo einem geänderten Ober-/Unterteil-Trainingsschema, das aus zwei Oberkörper-Trainings, zwei Unterkörper-Trainings und einer zusätzlichen miscellaneous Workout besteht.
Wie sieht die zweite Woche von Theo's Routine aus, wenn er mit dem Fasten beginnt?
-In der zweiten Woche beginnt das Fasten am Sonntag, und es gibt dann einen Tag des Fastens, gefolgt von einem Oberkörper-Training, einem Tag des Fastens, einem Unterkörper-Training und einem vollständigen Körper-Training, bevor das Fasten beendet wird.
Was ist Theo's Ansatz bei der Ernährung während des Fastens?
-Theo praktiziert intermittierendes Fasten und ernährt sich während des Essensfensters ausreichend, um seinen Muskeln die nötigen Nährstoffe zu liefern. Er konzentriert sich auf das Essen von Nahrung, die den Muskelbau unterstützen und den Körper nach dem Fasten wieder anabolisch stimulieren kann.
Was sind Theo's Gedanken über die Bedeutung von Kalorienzählung während des Fastens?
-Theo findet, dass Kalorienzählung während des Fastens nicht so wichtig ist, da der Schwerpunkt darauf liegt, den Körper nach dem Fasten vollständig zu erneuern und in einen anabolischen Zustand zu versetzen.
Wie plant Theo seinen Kalorien- und Nährstoffbedarf während des Essensfensters?
-Theo plant seinen Kalorien- und Nährstoffbedarf so, dass er am ersten Tag nach dem Fasten Nahrung zu sich nimmt, die seinen Muskeln hilft, sich zu regenerieren, und dann in den folgenden Tagen auf zwei Mahlzeiten reduziert, um schnell in einen Ketosezustand zu kommen.
Was ist Theo's Meinung über die Balance zwischen Muskelverlust und Stärke bei schnellem Gewichtsverlust?
-Theo betont, dass Muskelverlust und Stärke nicht das Gleiche sind. Auch wenn man Muskelmasse beibehält, kann ein schneller Gewichtsverlust zu einem Verlust von Stärke führen, insbesondere bei Druck- und Kniebeugeübungen.
Outlines
🏋️♂️ Fasting und Muskelverlust: Theo's Fitness-Routine
Theo, der Host des Channels 'Common Sense', erläutert seine aktuelle Fasting-Routine, die darauf abzielt, Muskelmasse zu erhalten, während er Fett abnimmt. Er diskutiert die Vorteile des Langzeit-Fasting, die Gesundheit und die Erholung nach dem Training. Theo betont, dass er trotz des Verlusts an Muskelvolumen und Kraft nicht Muskelmasse verlieren möchte. Sein Ziel ist es, 8 Kilogramm zu verlieren, während er seine Kraft beibehält. Er teilt seine Trainingsroutine für zwei verschiedene Wochen mit, wobei die erste Woche auf das Training konzentriert und die zweite auf das Fasting und die darauf folgende Erholung.
🍽️ Essensablauf während des Fastings: Theo's Ernährungsstrategie
Theo erklärt, wie er seine Ernährung während des Fastings plant. Er bevorzugt, einen Tag des Essens ohne Training vor dem Fasten zu haben, um sicherzustellen, dass sein Körper genügend Nährstoffe hat, um die Muskeln zu reparieren. Während des Fastings hält er sich an ein 16-stündiges Fasting, gefolgt von einem Tag, an dem er drei Mahlzeiten zu sich nimmt, um den Körper vollständig zu nähren. Am nächsten Tag reduziert er die Anzahl der Mahlzeiten auf zwei und nimmt weniger Kohlenhydrate zu sich, um schnell in den Ketosezustand zu gelangen. Er hat damit bereits 5-6 Kilogramm verloren und variiert zwischen 85 und 86 Kilogramm.
🤔 Überlegungen für zukünftige Anpassungen: Theo's flexibles Trainingskonzept
Theo überlegt, wie er seine Routine in Zukunft anpassen könnte, um noch langsamer zu verlieren und seine Kraft zu erhalten. Er erwägt, die Dauer des Fastings zu reduzieren und den Tag des Fastens zu verschieben, um die Muskelreparatur zu unterstützen. Er betont, dass es wichtig ist, nach dem Training zu essen, bevor man fastet, da die Muskeln in der Regel nach dem Training repariert werden. Theo lädt die Zuschauer ein, Fragen zu stellen, wenn sie weitere Informationen oder Anpassungen an seine Routine wünschen, und ermutigt sie, die Prinzipien seiner Routine für ihre eigenen Ziele zu nutzen.
Mindmap
Keywords
💡Fasting
💡Muskelverlust
💡Gewichtsverlust
💡Gesundheit
💡Training
💡Zyklus
💡Nährstoffe
💡Ketose
💡Intermittierender Fasting
💡Ernahrungsdefizit
💡Korpergewicht
Highlights
Theo discusses his fasting routine for weight loss while maintaining muscle mass.
He clarifies that fasting is not only for rapid weight loss but also for health benefits and personal preference.
Theo shares his experience with aggressive fasting in the past and its effects on weight loss.
He emphasizes the importance of not being overly restrictive with food during eating windows to maintain muscle.
Theo's current goal is to lose weight without losing strength, aiming for an 8-kilogram weight loss.
He introduces a two-week routine alternating between a modified upper/lower split and fasting with workouts.
The first week is a fast-free week with a specific workout schedule to maintain strength.
The second week includes a 16-hour fast and specific workout days to break the fast and train.
Theo explains the rationale behind starting the fast after a rest day and a workout.
He suggests repeating the two-week cycle or adjusting it based on personal goals and lifestyle.
Theo's approach to food intake during non-fasting days includes an 8-hour eating window with three meals.
He discusses the strategy of eating more carbs and calories on the first day after breaking the fast to replenish the body.
Theo mentions the possibility of adjusting the fasting duration based on progress and personal tolerance.
He provides insights on how to structure a personalized routine using the ideas from his own routine.
Theo encourages viewers to ask questions and engage with the content for further guidance on their routines.
The video concludes with a reminder of the importance of eating after training and before fasting for muscle repair.
Transcripts
yo guys theo here on common sense
after my last couple of videos about
fasting and muscle loss uh first one was
called do you lose muscle fasting and
the second one how to prevent muscle
loss when fasting or i did call it snake
diet and the titles and i probably will
for this video too because it's more
algorithmic but anyway especially in the
second of those two videos i went um
into my own current fasting routine to
for weight loss for a bit and i got some
follow-up questions in the comments
instagram dms so in this video i am
gonna lay out my full current uh fasting
routine to get shredded while holding on
to all of my gains because that's my
special goal this time around so okay
let's start like this i think when most
people think about them prolonged
fasting and
weight loss they think of it as the most
extreme measure you can take to lose
weight as fast as possible and of course
it can be exactly that i have myself
done experiments in the past where i
basically just
i'm so i'm so aggressive that i possibly
can be with a fasting to see just how
fast i can lose weight and it's been fun
educational successful but this time
around it's not necessarily in line with
my goals but
why do i still choose to do prolonged
fasting it's still a very unconventional
way of losing weight right i mean these
days at least and
the reason for that is just that you
know i love
it's still my preferred weight loss
method because uh there's a ton of
health benefits you know we don't have
to go into all of them in this video you
know about them already probably if
you're into the fasting but i just feel
great i feel great from the past every
time i finish one of these fast i race
my you know baseline
move i elevate my state i feel better
for from each fast
and um i don't as long as i'm not a
complete idiot with a food on the eating
days i don't really have to think about
and count calories to tea and
that that's just something i enjoy too
and not having to
you know of course you have to think
about what you eat but not being so
[ __ ] specific you know you you can
you get a lot of leeway when you have
these
long uh breaks from eating all together
so
this time my goal is to hold on to all
my gains that i made on my bulk earlier
this year and of course that's always a
goal and if you look at the videos where
i talk about fasting and muscle loss i
will say that
don't really worry about it you don't
really lose much muscle fasting
especially if you take all these
measures that i suggest in this video
but um
it's not losing strength and losing
muscle isn't necessarily the same thing
uh strain of course your muscle mass
plays into your strength but even your
total body mass just being heavier makes
you stronger so losing weight very
rapidly even if you're holding on to
your muscle mass you're you're very
likely to lose some strength and this is
what oh my legendary cut famous i was
gonna say not necessarily but uh two
years ago when i cut fat very very very
quickly i don't think i really lost
muscle but it could definitely notice a
difference especially on the pressing
exercises and squats so
now i'm fine with cutting at a slower
pace to be able to hold on to that
strength or i i don't know if i'll be
able to but that's the goal right that i
i estimate around 8 kilos in total that
i want to lose and if i can bring the
strength i had at the heaviest body
weight to the lowest that can actually
consider gains because holding on to all
that strength not losing anything while
losing such a significant
amount of body weight you know
percentage of your body weight that
that's more than me think that's
actually progress you know so yeah let's
go right now so now i'm gonna lay out my
routine and of course some people would
be able to copy this routine verbatim
you know but the idea is more i'm going
to talk why i structure it the way i do
and i of course again some people great
if if the routine fits you but i want
you to just kind of use um the arguments
and reasoning that i use here to come up
with your own routine ideally so this
routine consists of two different weeks
week one and week two we're gonna put
them up here maybe we'll keep them
throughout the remainder of the video
where i'm thinking i'm going to have to
bring them back and forth but anyway
week one that's there's it's a fast last
week this is not the weight loss week
this is basically just a
modified upper lower split you know uh
two upper workouts two lower workouts
and one misc workout and it's structured
like this
monday upper body workout tuesday lower
workout wednesday rest thursday upper
body workout friday lower workout
saturday miss workouts this you wouldn't
have to do this um it's just some extra
volume i get in for the biceps because i
consider it a weak body part of mine but
it can handle a lot of volume i get in
some core that i don't do much of
otherwise and such and then on the
sunday it's a rest day and then we start
uh 16 hour fast one of those 16 hour
fast for lifters that i made another
video about
and
uh so why there's a rest day before why
i don't start the fast on the saturday
after workout is
you know it's not if that's how it would
work out with your life how you
structure things that's not the end of
the world but um
if you hit the heavy ass workout you
know it doesn't work like that you just
have a meal and then you recover it
takes at least another day you know so
that's why i daily when possible i want
to take one rest day after the last
workout when i eat before starting the
fast so i go go into it more recovered
from the training will make things
easier and you know broken down muscle
going into a fast how are you going to
reveal that so
it's again prevention against the
muscles that's okay then we have the
week two so we started a fast on the
sunday so on monday we fast on tuesday
we fast on wednesday we break the fast
and have an upper body workout and we go
for the upper body workout because when
you're depleted from the fast um it's
just easier to train upper body won't
get your heart going as much as
straightening the legs so we do the leg
day on the thursday friday we have a
rest day saturday a full body workout
this is because we're only getting in
three real workouts on this fasting
uh
this week with the fast and we want to
hit all muscles twice so we throw in a
full body workout sunday is another rest
day and here here is where
it's flexible you could now repeat week
one to you know make sure maintaining
all that strength working through um
what i do right now is i don't really go
for progress i have certain sets and
reps and weights that i just try to do
the same and on
certain exercises i can actually do that
but you know so i would go through
another one week one
but i can also immediately repeat week
two start another fast the training
in that week is basically the
it's just maintenance that's what we do
to get back on track after the fast and
then we so
i would um
now like i said i'm fine with doing that
slow pace i'm really actively going slow
you know um
and uh it's basically ended up for me
now being like every other week one two
week one two but that has more to do
like like i say i want to take it slow
but i would have been like just slightly
more aggressive and
done at least two a week two in a row or
done that once one or two times but it's
also it also has to do with just what my
life has looked like uh lately i've been
going away for different things and
stuff so
but that that's the key here you can
there are two different weeks one that's
basically just what the training program
looks like before going into a fast and
then how you get back on track after the
fast and that week you could repeat over
and over or you take a full week one
again
and so if i talk about how um i do with
a food uh uh yeah i do intermittent
fasting always and when when i'm not
cutting when i'm bulking or maintaining
i usually eat three meals in an eight
hour eating window and that's how i do
it on the breakfast day so on the
wednesday when i break the fast uh i
will break it at a time i you like eight
hours between 11 and um 19 you know 11
a.m to 7 p.m and that's my usual eating
window then when i will eat three meals
and i will actually go to my maintenance
calories at least at least i'll eat more
carbs on this day and the idea is
to
get back when we've been in this ultra
catabolic state on the past
feed and replenish the body completely
and go right into anabolism and training
again right
so on that first day we push
maintenance or maybe even a like 500
calories above or so on the second day
we might do the same depends a little
bit how i feel but then i go into two
meals per day i will do my workouts
fasted in the for noon lunch i'll have
my first meal at one and then five hours
or so i have my second meal and for the
last two days before starting a fast i
uh go lower on the carbs again because
you know i'm i end up see i don't count
calories but i know i end up in probably
a slight deficit on my two meal day
routine so when i'm active i train
uh i just lower the carbs a bit on the
last couple of days that's enough to get
into ketosis quickly on the fast
um but yeah this is basically how i do
it now i started this out at 91 kilos
now i
fluctuate between 85 and 86 kilos so
i've lost like 12 pounds or you know
five six kilos there
and i'll do so it's a wednesday now so
it was a rest day i actually went and
did a little bit a short core workout
than the sauna still uh but so you know
today it's a week one right now tomorrow
is upper body workout um friday lower
body saturday the misc workout sunday
rest eat and start a 60 hour fast again
and after that point is when i might uh
be even less aggressive i might switch
the 60 hour fast to like a 40 uh hour
fast
48 hour fast ish
so and how i would do that would have
said you could keep the week one there
it's there you know it's the fast free
week but the week two i would probably
then
throw in that fast on the saturday
instead i would um
uh
or let's see we have a week one i'll
probably work out monday tuesday lower
rest
yeah yeah
i probably
throw it in on the saturday instead and
when it's just one day to er that we
take away with the eating and
you know it's going to be
when you had the last workout and stuff
it's not going to be quite as important
because you're breaking the fast sooner
right like in a setting like that you
would even maybe rest the day before the
fast and on the day you're fasting
training and then because you know you
still have elevated protein synthesis
today after when you're breaking the
pasta well we will see
i just started thinking out loud about
what i might do next you know but this
one with a week one and week two it's
the current routine and so you see how
i guess a reminder that i tell people
all the time even without prolonged
fasting it's more uh important to eat
after you train them before that's what
a lot but you say here that
i always want to start a fast
with a day of eating and not training
because i'm recovering you know we we
don't build the muscle in the gym we
break it down there and then we have to
repair it with food and so that you
don't have a bunch of food in your
system when you go training isn't that
huge of a deal you know uh but that's of
course oh i can't i can't train i need a
banana i haven't eaten in two and a half
hours you know that's how people are
yeah but you can see uh
yeah you know i guess that's routinel so
um anything unclear i think i covered
everything but um please um please
comment you know ask your question if
there's any other kind of routine you'd
like me to lay out like i
you know because it's always when you
work with an individual and they have
their life and
everyone can't structure everything as
they can it can't be you know maybe
someone can for instance train three
times per week but not always on the
same day and stuff like that you know um
that's why i don't really like to put
out like this is the routine for but you
know you can always have like some kind
of theoretical optimal routine and just
um make clear to people like with this
routine that you don't have to do
exactly this just use the ideas from it
to structure your own routine but if
there's any you know
something just give
uh
if if you want help uh ask for it
basically that so please guys comment
like all kinds of likes help support the
channel much appreciated please
subscribe more content about fitness
fasting losing weight building muscle
self-improvement all that kind of cool
stuff okay guys thank you for this time
peace
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