bodybuilding diet ectomorph

what is going on guys? troy here. weightgainnetwork.com. and it's actually the lower level of the apartmentcomplex where i live. i thought i would change up the backgroundand scenery. we've got some cool little artwork behindus for you guys to enjoy in today's video. intermittent fasting has got a ton of hypelast couple years in the fitness industry. i'm sure you guys have seen kinobody makingit seem like the greatest thing since sliced bread in a lot of his videos about intermittentfasting, but i want to talk about intermittent

fasting specifically for being a naturallyskinny guy and if it can help you build lean muscle mass, so let's dive right into it. so i haven't really talked about it much onthis channel, but i actually did some intermittent fasting about a year ago and i'm about tostart doing it again. there's a few very specific reasons why ilike doing intermittent fasting, so you're probably thinking as a naturally skinny guy,how in the world would not eating for 16, 17, sometimes 20 straight hours, how in theworld is that going to help you build lean muscle mass, so i'm going to explain why inthis video and how you need to set up your intermittent fasting so you actually haveresults.

so first of all, the rules of intermittentfasting are very simple. you need to have at least at the very minimuma 16-hour stretch where you're not eating any food. the things that you can have. you can have coffee. you can have tea. obviously you can - no added sweetener orcream or sugar in the coffee or tea. you could do a sugar free energy drink. as far as i know, having a little bit of artificialsweetener doesn't really impact the intermittent

fasting. you could do - actually one of my things thati was doing on intermittent fasting, i was even including celery. celery has hardly any calories. it actually makes you really full. my little trick with intermittent fastingis i would eat celery and i would combine it with carbonated water, which obviouslyhas zero calories and other times when i was looking for a little energy boost, sometimesi'd even take pre-workout or drink coffee, throw in some branched chain amino acids.

so, those are my little tricks. but long story short, intermittent fasting,you have to go at least 16 hours. you have the most benefits when you're atthe 18 to 20 hour mark of not eating during intermittent fasting. so, why in the world would you want to dointermittent fasting. i'm sure it sounds terrible to you guys rightnow. well, there is some really powerful researchassociated with intermittent fasting as far as it boosting your human growth hormone levelsand your testosterone levels. obviously, on top of just eating a caloriesurplus and putting the right things in your

body, if you can manipulate your hormone levelssuch as hgh and testosterone, this is obviously the most powerful thing that you can do todecrease your body fat levels and drastically increase your strength and your lean musclemass. the number one reason that i started doingintermittent fasting is i noticed my energy levels were a lot higher. if you think about it, when you wake up firstthing, you eat a bunch of food, you kind of feel a little bit lethargic. so with intermittent fasting the main benefitbesides the aesthetic things that i'm going to talk about, are when i woke up, when iwas doing intermittent fasting, it was like,

boom, i was laser-focused. i has a little bit of coffee. i sometimes sipped on some branched chainamino acids and i was straight into work mode. i wasn't putzing around in my kitchen stirringup oatmeal, making eggs, spending 30 - 45 minutes making breakfast. i was going straight to my computer. i was working on my computer. doing my thing. and i felt like i was getting a lot more workdone.

for me, personally, that's actually the reasonwhy i'm going to start doing intermittent fasting again. and increased energy levels and i'm sure thatthe increased energy has something to do with the testosterone output as well. the two most important hormones that you couldever want to manipulate are hgh and testosterone. i'll link some studies in the descriptionbelow. there's countless studies that show that fastingfor 16 hours and if you can get close to 20 hours, you have a huge spike in your hormonelevels. you guys are not going to lose a ton of musclemass.

your body isn't going to start eating itselfjust because you don't eat anything for 16 to 20 hours. in fact, it's going to skyrocket your energylevels because when your body's constantly digesting food, you're going to feel a littlebit more tired, a little bit more lethargic. obviously the point of this video is is intermittentfasting right if you're a naturally skinny guy. if you do want to start intermittent fasting,how you need to go about it. number one, you need to make sure that you'restill eating a calorie surplus. just because you only have a six or eight-houreating window, doesn't mean that you shouldn't

be eating a calorie surplus. and let me tell you what after working out,especially at the end of my fast and not eating for anywhere from 16 to 20 hours, it is soincredibly easy to consume a 12 - 1,300 calorie meal. the way that i would do my fasting is i wouldtypically have my last meal at 8 or 9 pm. so say my last meal is at 9 pm, that meansi can break the fast around 1 or 2 pm, get my 16-17 hour fast in. then what i would do is i would work out atthe very end of my fast. i would take a pre-workout and i would putabout 10 to 15 grams of branched chain amino

acids into that pre-workout, just for a littlebit of extra insurance to ensure that my body is not breaking down and going catabolic. then my first meal is going to be right aftermy intense workout at the end of my fast. and your body is just going to be starvingfor protein and carbohydrates and your glycogen levels are going to be really receptive tofilling up, so these can be really powerful for building muscle mass long term. so your post workout meal, you guys are tryingto build muscle during intermittent fasting needs to be at least 1,000 calories. it's super simple to get in 3,000 caloriesin even a six-hour window because your first

meal you're going to be absolutely starvingand then i notice even an hour, hour and a half later, if i was able to go for a reallyintense workout at the end of my fast, what i would do is i'd have 1,000 calorie shakeright about an hour and a half after that last meal. throw in a 1,000 calorie shake. we've got a ton of other videos on the channelshowing you guys some 1,000 calorie shakes. what's going on dude? that's my boy right there. so 1,000 calorie shake about an hour and ahalf after your first meal.

i think i got the peanut butter mass builder. we've got these crazy mass-building shakeson the channel so check them out. so only two hours into our eating window ortwo and a half, we have over 2,000 calories. so then you have four hours left to get inanother 1,000 calories so incorporating high calorie foods like peanut butter and maybesome sirloin steak. just check the channel guys. there's a million videos on foods to gainweight. so it's not rocket science. just put together some high-calorie mealsand even if you have a 250 calories snack

every single hour for the remaining three- four hours, super simple to get in 3,000 calories. for me personally, if i can impact my hormonelevels and increase my energy and i can still get in 3,000 high-quality calories in a six-houreating window, if you can pull this off, you can make really fast gains with intermittentfasting, especially because your body is not used to it. you've never really done intermittent fasting,so starting off you're probably going to have the biggest positive impact on your hormonelevels, so just try it out guys. i know, for me, personally, my body is reallyreceptive to it.

once my body adjusted to the fasting period,it was really for me to not eat for 16 to 17 hours and even work out towards the endof my fast. i know i have other friends that i've recommendedit to and they said they couldn't do it. they felt weak. they felt dizzy. they felt tired. me, personally, i wake up and i don't eatfor 12 hours, i'd start drinking some pre-workout and some coffee and i'm fucking wired. i'm ready to go.

at the end of the day guys, you can watchall the videos and read all the tips that you want, but the end of the day, it's justgot to be what works best for your body. so this is my personal experience, being anaturally skinny guy, intermittent fasting has without a double helped me, so i wantyou guys to let me know in the comments below. if you guys are going to try it out, try itout right away. see how your body adjusts to it and let meknow in the comments what you thought of it. so that is my little rant on intermittentfasting. please let me know if you have any questions. i try to cover as much as possible, but there'salways little details that go into it.

and one more thing that i've touched on ita little bit. make sure you guys have some branched chainamino acids. it has no calories. there's tons of different brands. i prefer the scivation xtend amino acids. they taste really good. so just sip on some branched chain amino acids.

bodybuilding diet ectomorph,have some coffee. eat some celery if you guys tend to get hungryduring your fast.

that is it for now.