Hope you enjoyed this one! See below for a link to all the studies referenced: EFFECT OF SMALL AND LARGE ENERGY SURPLUSES ON TRAINED INDIVIDUALS (2023): pubmed.ncbi.nlm.nih.gov/37914977/ MUSCLE GROWTH IN A CALORIE DEFICIT pubmed.ncbi.nlm.nih.gov/34623696/ BODY RECOMPOSITION www.researchgate.net/publication/343549590_Body_Recomposition_Can_Trained_Individuals_Build_Muscle_and_Lose_Fat_at_the_Same_Time BEGINNERS ON A BULK GAINED MOSTLY LEAN MASS pubmed.ncbi.nlm.nih.gov/12094125/ Also, highly recommend giving Eric Helms (the smart man I interviewed) a follow! You can stay up to date with his research on his team's RUclips channel here: www.youtube.com/@Team3DMJ
Why are you overcomplicating lifting progressively heavier and eating more? "Lean Bulking" is a predatory term, as though it wasn't hard enough for most enthusiasts to bulk, let alone worry about whether it is "lean." I can all but guarantee the typical enthusiast doesn't have an accurate daily calorie count to within the margin of error purported by those study, so why talk about "Lean bulking" except to fearmonger? "Oh, I better not eat too many calories lest I gain too much weight." Were it so easy..
@JeremyEthier In a year and a half I lost weight from 100 kg to 66.5 kg. I currently have approximately 14.5% body fat. Should I first get down to 12% body fat before changing my diet to build muscle mass?
Eternal Framecel and brutal skin+Facial Failo Grow your Hair out and get surgeries before it’s truly over boyo, get a Height-lengthening surgery aswell. 5’8 manlet.
### Key Points 1. Bulking (eating in a calorie surplus) is not always necessary for muscle growth, especially for non-beginners. 2. It's possible to build muscle while in a slight calorie deficit (200-300 calories), but larger deficits (>500 calories) make muscle gain less likely. 3. Beginners have the highest sensitivity to muscle growth and can benefit from a more aggressive bulk (400-500 calorie surplus). 4. As training experience increases, the rate of muscle growth slows down, and excess calories are more likely to be stored as fat. 5. Steroid use can temporarily increase muscle growth sensitivity, allowing for more effective bulking. ### Practical Recommendations - Beginners should aim to gain 2% of body weight per month, with a daily calorie surplus of 400-500 calories. - Intermediate lifters should scale back to a "gaintaining" approach, aiming for 1% of body weight gain per month with a 200-300 calorie surplus. - Advanced lifters near their genetic limit should use a small surplus of 100-200 calories per day. - Those primarily focused on fat loss while building muscle should eat at maintenance or a small deficit (no more than 0.5 lbs weight loss per week). - Prioritize consuming adequate protein and healthy whole foods, and monitor strength and body weight to determine if calorie intake is appropriate. ### Examples - A 500-calorie surplus for a beginner could be achieved by adding one small meal to their daily diet. - For an intermediate lifter, a 200-300 calorie surplus might involve adding a granola bar and an apple to their daily intake. - An advanced lifter may only need to add a single banana to their diet to create a small muscle-building surplus. ### Best Practices 1. Focus on progressive overload in your training to stimulate muscle growth. 2. Consume adequate protein and prioritize whole, nutrient-dense foods. 3. Adjust calorie intake based on your training experience and goals (fat loss vs. muscle gain). 4. Monitor strength and body weight changes to ensure you're eating the right amount. 5. Avoid excessive bulking and crash dieting cycles, as they can lead to unnecessary fat gain and muscle loss.
I'm doing gym for like 7 months and I started seeing results just recently for past three months (I was messed with diet and training) there is little bit fat on my stomach what should I do like I'm skinny fat no that much but ya enough to be confused whether to eat in surplus or not
@@supranshtiwari5121I would find your maintenance calories over a 2 week period. Then drop 50ish calories a week until you get to your desired body fat. You could do a drop 10g of carbs & add 5g of protein a week etc.
Cannot overemphasize his final point enough “if you’re not training your muscles in a way that stimulates growth you will not see results”. Progressive overload is essential. More important than tracking calories is tracking your lifts each week and forcing yourself to work harder than you did the week before. Forcing out tough reps stimulates the muscle to grow. Thanks Jeremy!
Right when I started wondering if I should start "gaintaining" (cause I've been on a cut; losing 0.54 lbs per week on average), Jeremy drops this video. The effort Jeremy puts into making his videos is amazing. Not only are they super informative but very entertaining to watch as well! I try to put on his content to all my boys, hands down, the coolest fitness channel on YT.
Last year I was 75KG and I looked so skinny. I wanted to gain some muscle but I didn't want to go through bulking so I made a plan for myself and gained 10KG over a year with minimum body fat and I love the result.
@@Calisthenics_Warrior I'm hitting the gym 3-4 times a week and walking 5-10k steps 5 days a week(no cardio). I've cut out sugar, minimized fat, no alcohol, and avoided fast food. I also switched sweets and snacks with homemade low-calorie milkshakes. I could benefit from more sun exposure and better sleep, but getting it here in the UK is hard. The only supplements I'm taking are whey and creatine.
Dude, I love the random clips of you stuffing your face with treats. It's an unspoken highlight of your videos that really makes them more fun and entertaining than just straight spitting facts :)
Calories don't really mean anything, I've been eating 3150 calories every day for over a year, whilst only working out 3 times a week and I haven't gained a single pound of fat. Muscle, most definitely, but fat, zero. What matters are your macros, if you eat a High fat and moderate protein diet, whilst eating zero carb, you're not going to put on fat, even if you ate 8000 calories a day, I know this is so very hard for a lot of people to understand, but if your diet does not contain ANY sugars, natural, synthetic or processed, you simply don't have enough of an insulin response for your body to put on fat. Muscle, however, is easy. If your diet was a combination of moderate carbs, fats and proteins, the standard surplus/deficit strategy works, with great efficiency too. In this case (Which, let's be real, is the vast majority of people) counting your calories and eating more will make you gain weight, because you're eating your fat and carbs together, which makes you put on body fat a lot easier. For Example: Look at your average vegan, their diets are all carb, no fat and small amounts of protein. They're never fat, but you can build muscle eating this way if done right. Look at your average health concious carnivore, their diets are all fat, no carbs with higher amounts of protein. They're never fat, and you can build muscle eating this way EASY. Look at your average frugivore, their diets are entirely sugars, no fats, no protein. They're never fat, and generally, always skinny with no muscles. Look at your average SAD dieter, very high in processed carbohydrates combined with lots of fats and little protein, They're always fat, obese and sarcopenic. What I'm trying to say is that to gain weight you NEED to mix your macros, Your diet NEEDS to have adequate carbs AND fats, with your protein, in order to gain fat.
@@martingamer5591 Best to start with a +200 bulk. The leaner you start, the longer you can comfortably stretch out the bulk. I've bulked for an entire year and broke 2,3,4 plate bench, squat and deadlift. I went up 30lbs, still had abs but my waist went up a couple of inches. You'll also notice gains when you're leaner.. it'll make you feel like you gain pretty easily.
Nope. The best way for one person isn't the best way for another. I literally cannot eat enough to be in a surplus, I'm at a deficit already eating however I want no diet, still seeing consistent strength and mass increase in month 2 of focus on growth. Not a beginner been working out for 10 years on and off but it was functional mostly kettlebell and cardio to keep fat off, this is the first time my goal is muscle size and still doing high intensity cardio 2x a week too on top of deficit to make it lean
I am just starting my 3rd month of getting my health and strength back. Turned out I had prediabetes that caused me to feel constantly hungry, totally lacking in energy and caused me to gain 55 lbs more fat in a year So I am on a diet that falls between keto and carnivore. As my body is now tuned to use fat for it's energy needs, I mostly only need to ensure my protein consumption is high enough to support my workout requirements. My body doesn't care whether the fat is from eating or body fat, so I can run a large deficit 1000-1500 calories, lose weight and gain muscle with no problem. My weight loss is about 2 lbs per week and muscle gain is uncertain, but quite noticable, so I am happy with the current results Mind you, I am not a body builder, more into strength building to keep being able to do a lot of activities. I only really took exercise seriously after age and years of being a couch potato caught up to me. So here I am 60 and feeling like I might one day be stronger than I was in my entire adulthood And the diabetes issues may soon be cured.
@nakulrally6685 this is just insane copium bro, your nationality and traditional food isn't the reason you can't bulk because the food is "too filling". there's always a workaround you just need to find it
Another important note is that all this is relative to (lean) mass. The video gives 500 or 250 kcal as examples, but this is not correct for everyone! Someone as big as Ronnie would need a lot more than that even if he wasn't on drugs and someone who is short and thin probably needs less. I believe the standard advice is you should not be gaining or losing more than 1% of your weight per week and 0.5% is probably more like what you should be aiming for. You adjust calories to hit those targets instead of just looking at a fixed number.
I'm a first time muscle builder. I lost 48 pounds in 6 months and I was pumped for the bulking phase . After being in maintenance for a few weeks I started to increase my calories but the surplus was clearly a lot since after a 3 month bulk, I can see a bit of fat coming back. I have come to the conclusion that Muscle building is a SLOW process and you don't need to be a lot of surplus. So now, I have cut down on calories again a bit and tryna be as consistent as possible for them gainzzz.
Fantastic video mate thanks so much for this, I really don’t wanna get fatter but I do want to improve my chest and legs. I’ve been training for around 12 years now so I know muscle growth will be slow but this is very helpful!
For me counting calories is a hell. I have a bluetooth scale, I mark some limits in my app for body fat percentage. So, if i go below certain body fat, i eat more, if a go above i eat less. I know it's not very accurate, but that give me some boundaries. I could say the weight isn't that important, only works as a reference if something goes out of control, so i put some marks about the weight too. The body fat percentage is the key, my upper hard limit is 18% when growing and between 10%-15% the rest of the time. I think i could stay below 15% all year but it's not funny. I love big meals, cakes, and junk food for a pair of months 😅
Never focused on my diet. But with age I’m more invested. Eat healthy, quit smoking, quit drinking and quit drugs. Don’t neglect cardio and I’m getting in the best shape I’ve ever been. But it costs me a lot of years, failures and learning what works and what doesn’t. Things that helped my were my Apple Watch and my smart scale to measure stuff. (Yeah it’s not accurate, but it gives me a direction to work towards). Now I’m 34, 80 kg’s and easily hold on to 10% body fat. Other secrets start the day drinking half a liter water, have standard eating routines, no coffee before 11 am and just the obvious basic stuff. But most importantly is to keep on learning. Watch multiple fitness channels and find out what works best for you.
What's enjoyable? He hasn't progressed in 7 years. His still the same bruh he was 7 years ago selling the same BS lol you people need to move on and watch better.
If you gain more than a 1% of your body weight per month, then probably you gain fat, if you're intermediate lifter. In general, a person does not need so much caloric surplus, just add 10 - 20% and see how your weight goes on a weekly basis.
Me personally i have around 68 - 70kg for the past 6 months. I am 170 cm tall. I'm lifting for 3 years now but never until year three i tracked progressive overload. My deadlift went from 50kg to 70kg from October last year until now. The bottom line is i got stronger in the last 5 months with the same bodyweight.
I gained 5 lbs/mos for my most recent bulk but probably won't do it ever again. The extra carbs and fat on my mid-section wasn't worth it. Also created my first ever lipoma! Going into maintenance now before cutting* that weight gain - slow dieting over next 6 months to avoid too much muscle loss. *Now I know to target only 200-300 calories, cut** from whatever my new maintenance ends up being. **You should note that is NET calories as a combination of more/less food AND more/less burning from activities.
Yh good luck getting exactly 100-200 calorie surpluss. I count calories very strictly for over a year now and I love the control it gives me over my weight. But please remember: calorie intake should only be determined by looking at the rate you lose of gain weight over a few weeks of time. This way you know when to bump you calories up or down to reach your goals. If you think you are in a 200 calorie surpluss but you don’t gain weight for 1-2 weeks, you are not in a surplus and it is time to bump those kcals up another 100/200. If you measure calories you should also keep a perfect track of your weight every day. If you learn the correlation between these 2 you will ALWAYS be in controll and always be the weight you want to be👊🏻
There is Cutting, bulking but also body reconstruction, and that’s what he is talking about, but it takes a lot longer to do this then a cut/bulk cycle
Excellent content as always, Jeremy. And perfect timing for me. I've been on a long-time cut (2 years) and I'm finally within a couple percentage points of my body fat goal. I was going to go full out until I got there but now I'm thinking of maintaining instead and hoping to lose that final bit while I continue to strength train and gain muscle. I can always continue to cut later if it doesn't work.
I went from 130 to 200 pounds in 5 years of training same bodyfat 10 percent at 5’8, I would have not been able to to do it without bulking and maintenance phases
Here's my experience. I hit a plateau in my strength and size when my weight was consistent. When i forced myself to eat a little more and noticed about a kilo or 2 increase, I managed to lift heavier, felt stronger and actually look fuller. Bulking is the way, but I don't bulk excessively or too fast.
If you’re looking for meals for “gaintaining” or even cutting, i would HIGHLY recommend the one he links in the video. I had never cooked before, and now I even have my own spin on the meals he gives. They’re simple and have definitely helped me gain muscle while keeping around the same level of body fat.
This is why you should do what he said in the end of Vid: step on a scale daily and look in the mirror what is changing around your Belly. Then adapt your calorie intake to the results you see
@@berndstromberg1424 But I just keep increasing my calories and my weight and composition somehow stays the exact same. Maintaining at 3000, maintaining at 4000
Adjust over time and soon yud be able tell how much body needs to bulk cut and maintain just based on what it tells you and how look just need Mae sure not to lie to yourself about your bodies changes by telling self stuff ie not gaining too much fat and stuff
Do whatever works best for you. Ultimately, it doesn't matter if you're not consistent. Just as eating unhealthy once in a while isn't going to hurt you, eating healthy once in a while isn't going to help you either.
Keep in mind that Jeremy has trained consistently for many years. Assuming that he has been pushing himself hard and his programming, macros, and recovery are on point, he has most likely reached his natural muscle building genetic potential. At this stage of the game, the only way for him to put on any significant additional skeletal muscle mass is to go on gear. As he gets older and his T levels decline (which inevitably happens to all men as they age) the standard of success in the gym will be just to mitigate sarcopenia.
The only thing I missed in this video was a short explanation on how to best figure out the maintenance calories that we are to put the deficit/surplus on. Personally I have been using different calorie-calculators to find the maintenance calories, then subtracted or increased calories on that.
It comes down to testing it yourself. Track calories as accurately as you can and weigh every day for a few weeks or so. When you see a trend, find the average change and crunch the numbers. 1lb of fat is 3500calories. So a daily surplus of 500 calories (3500/7) will be a pound per week weight gain
Never seen this idea presented yet: What if on the day of the training you eat at slight caloric surplus 200-ish (sufficient protein intake), next day at maintenance but on other no-training days eat at a slight caloric deficit -200-ish? Wouldn't this build muscle and burn fat (without losing muscle) at the same time more optimally that just being in a cutting or bulking phase? Thx
I got a job in manufacturing about 6 months ago that involves a lot of heavy lifting and physical labor. I've gone from XL to almost M, but my hips/thighs and shoulders have gotten bigger and clothes that should fit don't 😢
At a certain point, you have to bulk. If you're 160 pounds, you can only get so jacked at that body weight. At a certain point, you need to gain weight, and that means calorie surplus.
My son was 123lbs almost two years ago and bulked all the way to 210lbs and now he’s cut down to 186 lbs. This is a perfect video for him since he is not experiencing the newby gains anymore.
I wondered if someone will eventually study the calorie surplus based on the activity of the day, for example if my maintenance calories are 2500, having a 1000 calorie surplus on an 1h30min strength training day but maintaining when not doing any activity or a small surplus (100-200) on less demanding exercises (e.g.: 40min MAF-based run) would present better results than just eating that same surplus regarding of what activities you do in the day.
Please be advised that carb loading triggers insulin. This hormone chemically forces the body to store fat. Each time you consume carbs this hormone response takes 10-14 hours to dissipate, eating additional carbs prolongs insulin and keeps storing fats and blocks Leptin. Leptin is hormone that tells the body it needs energy from stored fats (i.e. fat burning). Ketogenic meal plans are typically 70% fats, 25% proteins and 5% carbs (or less). This baseline diet will burn stored fat without exercise. Been on a ketogenic diet for 19 months and this last month I have been carnivore (beef, bacon, eggs, butter and salt exclusively) in order to avoid any insulin responses and begin the long process of oxalate dumping (oxalates are found in plants and have been found to embed in every cell in your body causing numerous symptoms like joint pain and eventually soft tissue cancers). Way too much information to cover here so I recommend Anthony Chaffee MD channel for extensive guidance. Endurance and stamina gains have been higher even more than keto
My question is.. are you still a beginner if you've been training on and off some months, on and off other months. But for a whole year compared to someone who's been training a year as well but consistently, atleast 3 days a week, every week .
I'm 56 kg. ALways super hard to gain weight either fat or muscle. However now that I'm working out I'm changing my body composition from fat to muscle without gaining weight. I tried to bulk up eathing at least around 300 calories extras a day and it wasn't fun, I always felt blutted, super full and to be honest with less energy than what I was eating less. Now I weigth 58 kg, normal diet, no bulkng and I'm in better shape than ever in my life but most important I feel great! Light, strong, resilient. Anyway I just wanted to comment my exerience, I'm still on it, I do calistecnic and some weight lifting (mustly for legs and small muscle I can't target properly on calistecnic)
What should my percentages of my daily calories be for carbs, fats, and proteins. Im about 155 pounds and Im consuming 2100 calories a day. That would put me at about 30% of my calories. But how do I distribute the rest? I dont want to consume too much carbs and limit my ability to cut weight. I feel like this is a topic often overlooked. Hope I could get some clarification. Thanks
Dermatologist and other doctors say it is not a good idea to increase and decrease weight constantly. Most people I know are always in a bulk and obsessed with this. I feel good with a lean and athletic look (accompanied with athletic skills).
I've been doing only body weight training and bouldering for like 1.5 years, but I still eat the same stuff. Maybe like 50-70g of protein per day, 1500 cal daily. I definitely gained muscle and strength. Especially in my biceps, lats, forearms, delts and traps, fingertips and my core. I'm a girl too and this is a super easy lifestyle to maintain. Bulking is really not needed. What's the rush? Size isn't really my goal though, my preference is mobility and functional strength. Still, gains are gains, my weight is pretty similar as before, and.... I don't need to give myself an eating disorder. Lol.
I gained 5 lbs of muscle in 6 weeks even without bulking. Now I’m starting to see muscles I didn’t know I had. I’m taking a 1 week break now though because I think I fucked up the ligaments in my knees, elbows, and shoulders from lifting super heavy. Edit: I wish there was a video about how to gain muscle without getting injured.
How about those of us that are already obese? Aside from diet, should we do more cardio and less weight training? I mean that in a sense so that we wouldn't miss out on those newbie gains. Weight train while losing fat, or cardio and lose fat to reach goal then begin weight training?
You should probably do a cut. Lift weights while you are in the cut, and make sure you are in a caloric deficit. You can achieve this deficit through either just eating less, or doing cardio to burn more calories. Try to aim to lose a 1 lb per week, make sure you keep drinking water (it will keep you feeling full for longer), sleep well, and ensure you keep moving throughout the day. Lastly, keep in mind that this process is done slowly, so that your body has time to adapt. Good luck, and please ask if you have any other questions!
hi i have been bulking for 3 months i braely put on 3 pounds with a decent surplus but in the first month i was near maintenance. i have been training prior to this for a good half year. I am not cutting again because i am still above 25% body fat and before i started bulking i cut 25lb
Question: I have 30% body fat. Large calorie deficit (1400 cal). Won't the muscle I lose QUICKLY be regained once I up calories (muscle memory)? I lift 5x week during my aggressive diet.
I used this for long time, as it reduces sensitivity. Pls. try to look into why inflamation is needed for muscle growth and improve in physical activities. Antioxidants reduces athletic performanceimprovements. Being overweight and garining fat seems to be inflamatory... so therefore work musclebuilding.
It's been ten years now since I initially started working out. If you looked at me right now, I might as well be a beginner in terms of my size. Because of that, would that still make my gains come as quick as a beginner if I went on a bulk?
It might not be the same as if you were starting everything for the first time, but can still make a big difference. For me, I had ~1yr of consistent muscle mass/definition gain even when I wasn't getting enough protein/calories. Got stuck for quite a while. Now for the past several months I've been able to eat at maintenance or slight surplus (and way more protein) and even though I've been training similarly the entire time, I'm seeing a new burst of gains coming in. How aggressive of change you see will depend on how much room you have to change or optimize your current plan
Great video. Ahhh the newbie gains... I remember when I started working out, I gained 20lbs in only 6 weeks on a plant based diet. Im sure there was some added fat but I still looked lean.
I used to be obese, and now im overweight based on my BMI. Im doing resistance training while also in a calorie deficit. I'd still like to lose some of my weight but im worried it may affect my muscle gain. Should i stop my cal def and do cal surplus instead? I still want to lose 12 lbs (6kgs) of body weight.
Here's the thing you learn eventually in your natty transformation: most of the guys who have those heinous 5000+ calories a day meals with alot of junk are juicing and it doesnt matter what they put in their body, they will lose fat and build muscle regardless. On top of that many influencers go on their huge bulks to cover PED usage. For a natty bodybuilder bulking with an insane surplus is never the answer. If you want to go on a bulk just a slight surplus of 200-300 calories is enough. You will realise that if you follow any of the Sam Sulek type diets you will gain fat too fast and all your health parameters will go down the drain.
I’m cutting since +-7 weeks right now but feel like I gained some muscle mass for sure. Got to say I’m training even harder and more consistent than before and just started with another trainings schedule. But def feel it’s possible, especially when you are a beginner/intermediate lifter. Got to add that I feel like I got a bit less strength; can’t always hit the same amount of reps/weight as before the cut or the same 1rm (don’t try this often tho)
Video suggestion: It's the time of the year where the weather becomes miserable - what chest exercises can you do at home if you don't have a bench? Instead of greeting a wet gym floor, nowhere to safely put your expensive umbrella - you've already got a barbell and dumbbells at home, but you can't really do much with your pecs at home... Every review of the bench for sale at your sporting goods store makes you cautious of its cons...
Bro I had been watching your vedios for long time. I want to gain muscle without bulking. So give a vedio on the perfect home exercise and food routine
I'm an extreme endomorph. Put on fat way too easily, currently losing fat. Would a maintenance diet be better in general for building muscle long term with fat gain? I'm an intermediate
Endomorph/ectomorph/mesomorph is bro-science. If you find you gain weight easily it just means you have a naturally bigger appetite. The numbers don't lie when it comes to calories in, calories out
what about for the people who suffer from depression, anxiety, and other mental health issues who cannot eat enough due to their appetites being non existent ? we always talk about loosing weight but what about gaining weight ? i find it extremely hard to eat enough food to gain muscle and weight. its actually ruining my experience in the gym bc i am not getting anywhere due to under eating.
That's been really hard for me too. In general when you have a poor appetite its best to break up your food into 5-6 smaller portions you eat throughout the day. But when I'm depressed its hard convincing myself to eat once, let alone 5-6 times lol. I had to force myself to eat throughout the day even if I just ate small snacks because otherwise my stomach wouldn't stretch enough for me to even get 1 full meal down in a day. Protein shakes helped! The premade ones can be more expensive, but that's what I had to do to at least get some protein and nutrition in my body. There's also powder you can get (usually slightly cheaper) and a simple shaker cup so its pretty minimal effort to put together
The question is, how much calories do I need now? If I go the gym, my daily energy consumption + gym session is around 2500 calories (measured with machines at hospital). Should I now eat around 2600-2700 calories?
I’d like to see you factor in age here. Either I’m abnormal or being over 50 is a factor. If I’m in a 250 cal surplus I gain fat and muscle. If I reduce those calories to 200 surplus, I lose fat and muscle. If I go into a true deficit, I lose fat and muscle quickly - which is what I did at the very beginning following various RUclipsrs advice for “skinny fat” body types. Now I regret it as I lost about 2kg of muscle reaching 15% body fat. Now it’s difficult to put the muscle back.
Hope you enjoyed this one! See below for a link to all the studies referenced:
EFFECT OF SMALL AND LARGE ENERGY SURPLUSES ON TRAINED INDIVIDUALS (2023):
pubmed.ncbi.nlm.nih.gov/37914977/
MUSCLE GROWTH IN A CALORIE DEFICIT
pubmed.ncbi.nlm.nih.gov/34623696/
BODY RECOMPOSITION
www.researchgate.net/publication/343549590_Body_Recomposition_Can_Trained_Individuals_Build_Muscle_and_Lose_Fat_at_the_Same_Time
BEGINNERS ON A BULK GAINED MOSTLY LEAN MASS
pubmed.ncbi.nlm.nih.gov/12094125/
Also, highly recommend giving Eric Helms (the smart man I interviewed) a follow! You can stay up to date with his research on his team's RUclips channel here: www.youtube.com/@Team3DMJ
Why are you overcomplicating lifting progressively heavier and eating more?
"Lean Bulking" is a predatory term, as though it wasn't hard enough for most enthusiasts to bulk, let alone worry about whether it is "lean."
I can all but guarantee the typical enthusiast doesn't have an accurate daily calorie count to within the margin of error purported by those study, so why talk about "Lean bulking" except to fearmonger?
"Oh, I better not eat too many calories lest I gain too much weight." Were it so easy..
Much appreciated king 👑
@JeremyEthier
In a year and a half I lost weight from 100 kg to 66.5 kg. I currently have approximately 14.5% body fat. Should I first get down to 12% body fat before changing my diet to build muscle mass?
Eternal Framecel and brutal skin+Facial Failo
Grow your Hair out and get surgeries before it’s truly over boyo, get a Height-lengthening surgery aswell. 5’8 manlet.
Hello I have a question do you intake protein shake to gain weight/muscles before or after workouts. I'm getting two different answers.
### Key Points
1. Bulking (eating in a calorie surplus) is not always necessary for muscle growth, especially for non-beginners.
2. It's possible to build muscle while in a slight calorie deficit (200-300 calories), but larger deficits (>500 calories) make muscle gain less likely.
3. Beginners have the highest sensitivity to muscle growth and can benefit from a more aggressive bulk (400-500 calorie surplus).
4. As training experience increases, the rate of muscle growth slows down, and excess calories are more likely to be stored as fat.
5. Steroid use can temporarily increase muscle growth sensitivity, allowing for more effective bulking.
### Practical Recommendations
- Beginners should aim to gain 2% of body weight per month, with a daily calorie surplus of 400-500 calories.
- Intermediate lifters should scale back to a "gaintaining" approach, aiming for 1% of body weight gain per month with a 200-300 calorie surplus.
- Advanced lifters near their genetic limit should use a small surplus of 100-200 calories per day.
- Those primarily focused on fat loss while building muscle should eat at maintenance or a small deficit (no more than 0.5 lbs weight loss per week).
- Prioritize consuming adequate protein and healthy whole foods, and monitor strength and body weight to determine if calorie intake is appropriate.
### Examples
- A 500-calorie surplus for a beginner could be achieved by adding one small meal to their daily diet.
- For an intermediate lifter, a 200-300 calorie surplus might involve adding a granola bar and an apple to their daily intake.
- An advanced lifter may only need to add a single banana to their diet to create a small muscle-building surplus.
### Best Practices
1. Focus on progressive overload in your training to stimulate muscle growth.
2. Consume adequate protein and prioritize whole, nutrient-dense foods.
3. Adjust calorie intake based on your training experience and goals (fat loss vs. muscle gain).
4. Monitor strength and body weight changes to ensure you're eating the right amount.
5. Avoid excessive bulking and crash dieting cycles, as they can lead to unnecessary fat gain and muscle loss.
Appreciate the breakdown!
I'm doing gym for like 7 months and I started seeing results just recently for past three months (I was messed with diet and training) there is little bit fat on my stomach what should I do like I'm skinny fat no that much but ya enough to be confused whether to eat in surplus or not
@@supranshtiwari5121slight deficit like 200-300 i would guess
@@supranshtiwari5121I would find your maintenance calories over a 2 week period. Then drop 50ish calories a week until you get to your desired body fat. You could do a drop 10g of carbs & add 5g of protein a week etc.
@@supranshtiwari5121that’s literally me too? Anyone? ^
Cannot overemphasize his final point enough “if you’re not training your muscles in a way that stimulates growth you will not see results”. Progressive overload is essential. More important than tracking calories is tracking your lifts each week and forcing yourself to work harder than you did the week before. Forcing out tough reps stimulates the muscle to grow. Thanks Jeremy!
Right when I started wondering if I should start "gaintaining" (cause I've been on a cut; losing 0.54 lbs per week on average), Jeremy drops this video. The effort Jeremy puts into making his videos is amazing. Not only are they super informative but very entertaining to watch as well! I try to put on his content to all my boys, hands down, the coolest fitness channel on YT.
Last year I was 75KG and I looked so skinny. I wanted to gain some muscle but I didn't want to go through bulking so I made a plan for myself and gained 10KG over a year with minimum body fat and I love the result.
What did you do, share tips
@@Calisthenics_Warrior I'm hitting the gym 3-4 times a week and walking 5-10k steps 5 days a week(no cardio). I've cut out sugar, minimized fat, no alcohol, and avoided fast food. I also switched sweets and snacks with homemade low-calorie milkshakes. I could benefit from more sun exposure and better sleep, but getting it here in the UK is hard. The only supplements I'm taking are whey and creatine.
Science and research is always moving forward, we are truly in an information age
Thanks for this video!
Dude, I love the random clips of you stuffing your face with treats. It's an unspoken highlight of your videos that really makes them more fun and entertaining than just straight spitting facts :)
Calories don't really mean anything, I've been eating 3150 calories every day for over a year, whilst only working out 3 times a week and I haven't gained a single pound of fat. Muscle, most definitely, but fat, zero.
What matters are your macros, if you eat a High fat and moderate protein diet, whilst eating zero carb, you're not going to put on fat, even if you ate 8000 calories a day, I know this is so very hard for a lot of people to understand, but if your diet does not contain ANY sugars, natural, synthetic or processed, you simply don't have enough of an insulin response for your body to put on fat. Muscle, however, is easy.
If your diet was a combination of moderate carbs, fats and proteins, the standard surplus/deficit strategy works, with great efficiency too. In this case (Which, let's be real, is the vast majority of people) counting your calories and eating more will make you gain weight, because you're eating your fat and carbs together, which makes you put on body fat a lot easier.
For Example:
Look at your average vegan, their diets are all carb, no fat and small amounts of protein. They're never fat, but you can build muscle eating this way if done right.
Look at your average health concious carnivore, their diets are all fat, no carbs with higher amounts of protein. They're never fat, and you can build muscle eating this way EASY.
Look at your average frugivore, their diets are entirely sugars, no fats, no protein. They're never fat, and generally, always skinny with no muscles.
Look at your average SAD dieter, very high in processed carbohydrates combined with lots of fats and little protein, They're always fat, obese and sarcopenic.
What I'm trying to say is that to gain weight you NEED to mix your macros, Your diet NEEDS to have adequate carbs AND fats, with your protein, in order to gain fat.
a bulk/cut will always be the best way. Just don't overdo it with your calories.
Are you natty
Truth. Bulk slowly and don't lose more than 0.75% of your body weight per week on a cut. Recomping gets you technical gains, not noticeable gains.
@@martingamer5591 Best to start with a +200 bulk. The leaner you start, the longer you can comfortably stretch out the bulk.
I've bulked for an entire year and broke 2,3,4 plate bench, squat and deadlift. I went up 30lbs, still had abs but my waist went up a couple of inches.
You'll also notice gains when you're leaner.. it'll make you feel like you gain pretty easily.
Nope. The best way for one person isn't the best way for another. I literally cannot eat enough to be in a surplus, I'm at a deficit already eating however I want no diet, still seeing consistent strength and mass increase in month 2 of focus on growth. Not a beginner been working out for 10 years on and off but it was functional mostly kettlebell and cardio to keep fat off, this is the first time my goal is muscle size and still doing high intensity cardio 2x a week too on top of deficit to make it lean
@@cenciende9401 your original training was probably awful so you're basically a beginner even after 10 years of your version of lifting
i can see your progress jeremyy, im so amazedd!!
He looked better 7 years ago. You call this progress?.
I am just starting my 3rd month of getting my health and strength back. Turned out I had prediabetes that caused me to feel constantly hungry, totally lacking in energy and caused me to gain 55 lbs more fat in a year
So I am on a diet that falls between keto and carnivore. As my body is now tuned to use fat for it's energy needs, I mostly only need to ensure my protein consumption is high enough to support my workout requirements. My body doesn't care whether the fat is from eating or body fat, so I can run a large deficit 1000-1500 calories, lose weight and gain muscle with no problem. My weight loss is about 2 lbs per week and muscle gain is uncertain, but quite noticable, so I am happy with the current results Mind you, I am not a body builder, more into strength building to keep being able to do a lot of activities. I only really took exercise seriously after age and years of being a couch potato caught up to me. So here I am 60 and feeling like I might one day be stronger than I was in my entire adulthood And the diabetes issues may soon be cured.
Every food in India is bulking food 😂
Not really, there is no such thing as a bulking food. You just need to watch ur calorie intake and that's it
think hes making a joke about poverty 😭@@par4dox_2107
No bro indian foods like roti dosa paranthas without oil are very filling and low calorie
Indians eat bird food
@nakulrally6685 this is just insane copium bro, your nationality and traditional food isn't the reason you can't bulk because the food is "too filling". there's always a workaround you just need to find it
Progressive overload is pretty much the most important thing
Great timing for this video because I just finished a 21-week cut, and I definitely need to stay in maintenance mode for a while.
how much did up lose after 21 weeks?
@@skyeait593921lb of muscle
key point "might not be as efficient in an intermediate / advanced lifter!" 2:16-19 That I believe is an extremely important note in this video.
Yeah, a beginner/novice lifter is going to gain muscle under almost all circumstances
Another important note is that all this is relative to (lean) mass.
The video gives 500 or 250 kcal as examples, but this is not correct for everyone!
Someone as big as Ronnie would need a lot more than that even if he wasn't on drugs and someone who is short and thin probably needs less.
I believe the standard advice is you should not be gaining or losing more than 1% of your weight per week and 0.5% is probably more like what you should be aiming for.
You adjust calories to hit those targets instead of just looking at a fixed number.
how long would you consider a “beginner”? how many months or years of lifting
@@chelz25 0-2 years of lifting.
does the losing fat and gaining muscle method have slower muscle gains than the bulk method for a beginner?
I went on a 10kg lean bulk. Gained fat but also a decent amount of muscle. Took me around 6 months and eating 500 more calories than my maintenance.
I'm a first time muscle builder.
I lost 48 pounds in 6 months and I was pumped for the bulking phase . After being in maintenance for a few weeks I started to increase my calories but the surplus was clearly a lot since after a 3 month bulk, I can see a bit of fat coming back.
I have come to the conclusion that Muscle building is a SLOW process and you don't need to be a lot of surplus. So now, I have cut down on calories again a bit and tryna be as consistent as possible for them gainzzz.
If someone in a hurry:
7:19 9:50
Fantastic video mate thanks so much for this, I really don’t wanna get fatter but I do want to improve my chest and legs. I’ve been training for around 12 years now so I know muscle growth will be slow but this is very helpful!
Coach Greg, get over here!
For me counting calories is a hell. I have a bluetooth scale, I mark some limits in my app for body fat percentage. So, if i go below certain body fat, i eat more, if a go above i eat less. I know it's not very accurate, but that give me some boundaries. I could say the weight isn't that important, only works as a reference if something goes out of control, so i put some marks about the weight too. The body fat percentage is the key, my upper hard limit is 18% when growing and between 10%-15% the rest of the time. I think i could stay below 15% all year but it's not funny. I love big meals, cakes, and junk food for a pair of months 😅
Just eat stuff with a nutritional label.
Never focused on my diet. But with age I’m more invested. Eat healthy, quit smoking, quit drinking and quit drugs. Don’t neglect cardio and I’m getting in the best shape I’ve ever been. But it costs me a lot of years, failures and learning what works and what doesn’t. Things that helped my were my Apple Watch and my smart scale to measure stuff. (Yeah it’s not accurate, but it gives me a direction to work towards). Now I’m 34, 80 kg’s and easily hold on to 10% body fat. Other secrets start the day drinking half a liter water, have standard eating routines, no coffee before 11 am and just the obvious basic stuff. But most importantly is to keep on learning. Watch multiple fitness channels and find out what works best for you.
Thx for this cuz i’ve been tryna gain muscle without gaining fat for a while
The process is slow better to put on a little fat
what a timing, I literally decided to build muscle in the morning 🤞
REALLY enjoy your channel, Jeremy. Keep up the good work.
What's enjoyable? He hasn't progressed in 7 years. His still the same bruh he was 7 years ago selling the same BS lol you people need to move on and watch better.
If you gain more than a 1% of your body weight per month, then probably you gain fat, if you're intermediate lifter. In general, a person does not need so much caloric surplus, just add 10 - 20% and see how your weight goes on a weekly basis.
Me personally i have around 68 - 70kg for the past 6 months. I am 170 cm tall. I'm lifting for 3 years now but never until year three i tracked progressive overload. My deadlift went from 50kg to 70kg from October last year until now. The bottom line is i got stronger in the last 5 months with the same bodyweight.
I gained 5 lbs/mos for my most recent bulk but probably won't do it ever again. The extra carbs and fat on my mid-section wasn't worth it. Also created my first ever lipoma! Going into maintenance now before cutting* that weight gain - slow dieting over next 6 months to avoid too much muscle loss. *Now I know to target only 200-300 calories, cut** from whatever my new maintenance ends up being. **You should note that is NET calories as a combination of more/less food AND more/less burning from activities.
Yh good luck getting exactly 100-200 calorie surpluss. I count calories very strictly for over a year now and I love the control it gives me over my weight. But please remember: calorie intake should only be determined by looking at the rate you lose of gain weight over a few weeks of time. This way you know when to bump you calories up or down to reach your goals. If you think you are in a 200 calorie surpluss but you don’t gain weight for 1-2 weeks, you are not in a surplus and it is time to bump those kcals up another 100/200. If you measure calories you should also keep a perfect track of your weight every day. If you learn the correlation between these 2 you will ALWAYS be in controll and always be the weight you want to be👊🏻
Man, over 6 million subscribers. That’s nuts.
7:35 As someone who struggle with calculating how many calories I ate during the day, this portion of the video real helped me! Thanks
There is Cutting, bulking but also body reconstruction, and that’s what he is talking about, but it takes a lot longer to do this then a cut/bulk cycle
Body recomp you mean, yes it takes lot of time but it’s just much better, just needs patience
Excellent content as always, Jeremy. And perfect timing for me. I've been on a long-time cut (2 years) and I'm finally within a couple percentage points of my body fat goal. I was going to go full out until I got there but now I'm thinking of maintaining instead and hoping to lose that final bit while I continue to strength train and gain muscle. I can always continue to cut later if it doesn't work.
I went from 130 to 200 pounds in 5 years of training same bodyfat 10 percent at 5’8, I would have not been able to to do it without bulking and maintenance phases
Here's my experience. I hit a plateau in my strength and size when my weight was consistent. When i forced myself to eat a little more and noticed about a kilo or 2 increase, I managed to lift heavier, felt stronger and actually look fuller. Bulking is the way, but I don't bulk excessively or too fast.
Excellent information ℹ️ much appreciated
If you’re looking for meals for “gaintaining” or even cutting, i would HIGHLY recommend the one he links in the video. I had never cooked before, and now I even have my own spin on the meals he gives. They’re simple and have definitely helped me gain muscle while keeping around the same level of body fat.
I'm subscribed. How did I miss this for a month? Lean info details I had not heard. Xcellent!
If you want to build muscle, lift weights eat protein do your cardio, drink water and sleep well. The rest is consistency and patience
So if i eat 800calories of protein and nothing else I'll be a big boy?
Anecdotally I’ve been the same weight for about 3 years and look drastically different, Recomp is real
Greg Will be all over this video
Thank you for this! I just never felt comfortable in a bulk. I’ve been trying to eat maintenance but with high protein and it feels much better.
great video! probably the most valuable video ever seen on nutrition for bodybuilding..
Now this would be great if we actually knew what our maintenance calories are. I've been training for years and I still don't know
This is why you should do what he said in the end of Vid: step on a scale daily and look in the mirror what is changing around your Belly. Then adapt your calorie intake to the results you see
@@berndstromberg1424 But I just keep increasing my calories and my weight and composition somehow stays the exact same. Maintaining at 3000, maintaining at 4000
Counting calories I'd tedious daily that's why what I see my brother who has a body builder physique do is he'd just eat and watch if he gaining fat
Adjust over time and soon yud be able tell how much body needs to bulk cut and maintain just based on what it tells you and how look just need Mae sure not to lie to yourself about your bodies changes by telling self stuff ie not gaining too much fat and stuff
Do whatever works best for you.
Ultimately, it doesn't matter if you're not consistent.
Just as eating unhealthy once in a while isn't going to hurt you, eating healthy once in a while isn't going to help you either.
Keep in mind that Jeremy has trained consistently for many years. Assuming that he has been pushing himself hard and his programming, macros, and recovery are on point, he has most likely reached his natural muscle building genetic potential. At this stage of the game, the only way for him to put on any significant additional skeletal muscle mass is to go on gear. As he gets older and his T levels decline (which inevitably happens to all men as they age) the standard of success in the gym will be just to mitigate sarcopenia.
The only thing I missed in this video was a short explanation on how to best figure out the maintenance calories that we are to put the deficit/surplus on.
Personally I have been using different calorie-calculators to find the maintenance calories, then subtracted or increased calories on that.
It comes down to testing it yourself. Track calories as accurately as you can and weigh every day for a few weeks or so. When you see a trend, find the average change and crunch the numbers. 1lb of fat is 3500calories. So a daily surplus of 500 calories (3500/7) will be a pound per week weight gain
Never seen this idea presented yet:
What if on the day of the training you eat at slight caloric surplus 200-ish (sufficient protein intake), next day at maintenance but on other no-training days eat at a slight caloric deficit -200-ish? Wouldn't this build muscle and burn fat (without losing muscle) at the same time more optimally that just being in a cutting or bulking phase? Thx
I got a job in manufacturing about 6 months ago that involves a lot of heavy lifting and physical labor. I've gone from XL to almost M, but my hips/thighs and shoulders have gotten bigger and clothes that should fit don't 😢
At a certain point, you have to bulk. If you're 160 pounds, you can only get so jacked at that body weight. At a certain point, you need to gain weight, and that means calorie surplus.
100%. You won't go from a skinny 120lbs to a bigger 160lbs without some form of surplus. It's just that the size of that surplus is still important.
My son was 123lbs almost two years ago and bulked all the way to 210lbs and now he’s cut down to 186 lbs. This is a perfect video for him since he is not experiencing the newby gains anymore.
exactly. this is why you should enter a 1500 cal/day surplus so you can bulk the bestest
I wondered if someone will eventually study the calorie surplus based on the activity of the day, for example if my maintenance calories are 2500, having a 1000 calorie surplus on an 1h30min strength training day but maintaining when not doing any activity or a small surplus (100-200) on less demanding exercises (e.g.: 40min MAF-based run) would present better results than just eating that same surplus regarding of what activities you do in the day.
This is so informative, Thank you for your explanation. I truly appreciate this💐✨️
Please be advised that carb loading triggers insulin. This hormone chemically forces the body to store fat. Each time you consume carbs this hormone response takes 10-14 hours to dissipate, eating additional carbs prolongs insulin and keeps storing fats and blocks Leptin. Leptin is hormone that tells the body it needs energy from stored fats (i.e. fat burning).
Ketogenic meal plans are typically 70% fats, 25% proteins and 5% carbs (or less). This baseline diet will burn stored fat without exercise. Been on a ketogenic diet for 19 months and this last month I have been carnivore (beef, bacon, eggs, butter and salt exclusively) in order to avoid any insulin responses and begin the long process of oxalate dumping (oxalates are found in plants and have been found to embed in every cell in your body causing numerous symptoms like joint pain and eventually soft tissue cancers). Way too much information to cover here so I recommend Anthony Chaffee MD channel for extensive guidance. Endurance and stamina gains have been higher even more than keto
most sane youtube commentator
My question is.. are you still a beginner if you've been training on and off some months, on and off other months. But for a whole year compared to someone who's been training a year as well but consistently, atleast 3 days a week, every week .
Finally, Coach Greg was right again
You didn't watch the whole video...7:30
you didn't watch the whole video 10:04@@icemanvamp7433
No he wasn't
Love it, never wanted to take the traditional bulking approach lol
I'm 56 kg. ALways super hard to gain weight either fat or muscle. However now that I'm working out I'm changing my body composition from fat to muscle without gaining weight. I tried to bulk up eathing at least around 300 calories extras a day and it wasn't fun, I always felt blutted, super full and to be honest with less energy than what I was eating less. Now I weigth 58 kg, normal diet, no bulkng and I'm in better shape than ever in my life but most important I feel great! Light, strong, resilient.
Anyway I just wanted to comment my exerience, I'm still on it, I do calistecnic and some weight lifting (mustly for legs and small muscle I can't target properly on calistecnic)
Great video, I learnt a lot! And I am an intermediate lifter 6 years in
Have you got any links and studies attached?
Would love to read them
I'll post a pinned comment with the studies!
What should my percentages of my daily calories be for carbs, fats, and proteins. Im about 155 pounds and Im consuming 2100 calories a day. That would put me at about 30% of my calories. But how do I distribute the rest? I dont want to consume too much carbs and limit my ability to cut weight. I feel like this is a topic often overlooked. Hope I could get some clarification. Thanks
What do you do if you're always hungry? I'm in my 40's, lift 5-6 days a week but because of my food isues, my gains have been minimal
Dermatologist and other doctors say it is not a good idea to increase and decrease weight constantly. Most people I know are always in a bulk and obsessed with this. I feel good with a lean and athletic look (accompanied with athletic skills).
I've been doing only body weight training and bouldering for like 1.5 years, but I still eat the same stuff. Maybe like 50-70g of protein per day, 1500 cal daily. I definitely gained muscle and strength. Especially in my biceps, lats, forearms, delts and traps, fingertips and my core. I'm a girl too and this is a super easy lifestyle to maintain. Bulking is really not needed. What's the rush? Size isn't really my goal though, my preference is mobility and functional strength. Still, gains are gains, my weight is pretty similar as before, and.... I don't need to give myself an eating disorder. Lol.
Wouldn't it be better, if you are an intermediate lifter to "Maingain 10 to 15%" and slowly put on muscle?
I gained 5 lbs of muscle in 6 weeks even without bulking. Now I’m starting to see muscles I didn’t know I had. I’m taking a 1 week break now though because I think I fucked up the ligaments in my knees, elbows, and shoulders from lifting super heavy.
Edit: I wish there was a video about how to gain muscle without getting injured.
Bulking is essentially done to fill the glycogen storage to lift heavier weights and getting more hypertrophy and overcoming Platos.
*plateaus. Plato is the philosopher
How about those of us that are already obese? Aside from diet, should we do more cardio and less weight training? I mean that in a sense so that we wouldn't miss out on those newbie gains. Weight train while losing fat, or cardio and lose fat to reach goal then begin weight training?
You should probably do a cut. Lift weights while you are in the cut, and make sure you are in a caloric deficit. You can achieve this deficit through either just eating less, or doing cardio to burn more calories. Try to aim to lose a 1 lb per week, make sure you keep drinking water (it will keep you feeling full for longer), sleep well, and ensure you keep moving throughout the day. Lastly, keep in mind that this process is done slowly, so that your body has time to adapt. Good luck, and please ask if you have any other questions!
First, how obese are you?
Height, weight, age, male or female?
It would be great if you can add subtitles for interview parts cause audio qualities are often not that great.
Thank you, I need this information.
hi i have been bulking for 3 months i braely put on 3 pounds with a decent surplus but in the first month i was near maintenance. i have been training prior to this for a good half year. I am not cutting again because i am still above 25% body fat and before i started bulking i cut 25lb
Question: I have 30% body fat. Large calorie deficit (1400 cal). Won't the muscle I lose QUICKLY be regained once I up calories (muscle memory)? I lift 5x week during my aggressive diet.
Thanks for the info ill fully ultilize ur advice!
I used this for long time, as it reduces sensitivity. Pls. try to look into why inflamation is needed for muscle growth and improve in physical activities. Antioxidants reduces athletic performanceimprovements.
Being overweight and garining fat seems to be inflamatory... so therefore work musclebuilding.
Can you do another bodyweight exercises video?
It's been ten years now since I initially started working out. If you looked at me right now, I might as well be a beginner in terms of my size. Because of that, would that still make my gains come as quick as a beginner if I went on a bulk?
It might not be the same as if you were starting everything for the first time, but can still make a big difference. For me, I had ~1yr of consistent muscle mass/definition gain even when I wasn't getting enough protein/calories. Got stuck for quite a while. Now for the past several months I've been able to eat at maintenance or slight surplus (and way more protein) and even though I've been training similarly the entire time, I'm seeing a new burst of gains coming in. How aggressive of change you see will depend on how much room you have to change or optimize your current plan
Is this the same for women?
Great video. Ahhh the newbie gains... I remember when I started working out, I gained 20lbs in only 6 weeks on a plant based diet. Im sure there was some added fat but I still looked lean.
What did you eat to gain so quickly?
I used to be obese, and now im overweight based on my BMI. Im doing resistance training while also in a calorie deficit. I'd still like to lose some of my weight but im worried it may affect my muscle gain. Should i stop my cal def and do cal surplus instead? I still want to lose 12 lbs (6kgs) of body weight.
Bro you need to break the banana😭✋
feels illegal to be 10 seconds ago
Real
fr bro😂
lol
real
Lol
This was super helpful. Thank you.
you dont need to on a huge surplus if you want to build as an intermediate . a bit above maointainca is good
Here's the thing you learn eventually in your natty transformation: most of the guys who have those heinous 5000+ calories a day meals with alot of junk are juicing and it doesnt matter what they put in their body, they will lose fat and build muscle regardless. On top of that many influencers go on their huge bulks to cover PED usage. For a natty bodybuilder bulking with an insane surplus is never the answer. If you want to go on a bulk just a slight surplus of 200-300 calories is enough. You will realise that if you follow any of the Sam Sulek type diets you will gain fat too fast and all your health parameters will go down the drain.
Hi Jeremy really enjoyed your content , but do you know there are many more methods which work in traditional way and are helpful for muscle strength
We don't talk about the horizontal striped tank enough
I’m cutting since +-7 weeks right now but feel like I gained some muscle mass for sure. Got to say I’m training even harder and more consistent than before and just started with another trainings schedule. But def feel it’s possible, especially when you are a beginner/intermediate lifter. Got to add that I feel like I got a bit less strength; can’t always hit the same amount of reps/weight as before the cut or the same 1rm (don’t try this often tho)
Video suggestion: It's the time of the year where the weather becomes miserable - what chest exercises can you do at home if you don't have a bench? Instead of greeting a wet gym floor, nowhere to safely put your expensive umbrella - you've already got a barbell and dumbbells at home, but you can't really do much with your pecs at home... Every review of the bench for sale at your sporting goods store makes you cautious of its cons...
Funny, Greg Doucette talked about this like 7 years ago and no one took him seriously.
We still don't take him seriously
@@icemanvamp7433 Great for you.
@icemanvamp7433
Don't say (we)
@@Eris-7979 ok. just the people with common sense
When you started eating in a surplus of 200 at some point your bodyweight is gonna stop does that mean you need to increase calories or so?
It'd be great if you reference the meta-analysis in the description. Easier to find it.
Bro I had been watching your vedios for long time. I want to gain muscle without bulking. So give a vedio on the perfect home exercise and food routine
I'm an extreme endomorph. Put on fat way too easily, currently losing fat. Would a maintenance diet be better in general for building muscle long term with fat gain? I'm an intermediate
Endomorph/ectomorph/mesomorph is bro-science. If you find you gain weight easily it just means you have a naturally bigger appetite. The numbers don't lie when it comes to calories in, calories out
@5:51 did bro just straight out call out Sam Sulek? 💀 💯 tho
what about for the people who suffer from depression, anxiety, and other mental health issues who cannot eat enough due to their appetites being non existent ? we always talk about loosing weight but what about gaining weight ? i find it extremely hard to eat enough food to gain muscle and weight. its actually ruining my experience in the gym bc i am not getting anywhere due to under eating.
That's been really hard for me too. In general when you have a poor appetite its best to break up your food into 5-6 smaller portions you eat throughout the day. But when I'm depressed its hard convincing myself to eat once, let alone 5-6 times lol. I had to force myself to eat throughout the day even if I just ate small snacks because otherwise my stomach wouldn't stretch enough for me to even get 1 full meal down in a day. Protein shakes helped! The premade ones can be more expensive, but that's what I had to do to at least get some protein and nutrition in my body. There's also powder you can get (usually slightly cheaper) and a simple shaker cup so its pretty minimal effort to put together
I've been waiting for ths video for 10 years lol.
The question is, how much calories do I need now? If I go the gym, my daily energy consumption + gym session is around 2500 calories (measured with machines at hospital). Should I now eat around 2600-2700 calories?
Thanks for the info! 🖖
This shows why the Kinobody method of only being in a very small deficit works.
Awesome video as usual
I’d like to see you factor in age here. Either I’m abnormal or being over 50 is a factor.
If I’m in a 250 cal surplus I gain fat and muscle. If I reduce those calories to 200 surplus, I lose fat and muscle.
If I go into a true deficit, I lose fat and muscle quickly - which is what I did at the very beginning following various RUclipsrs advice for “skinny fat” body types. Now I regret it as I lost about 2kg of muscle reaching 15% body fat. Now it’s difficult to put the muscle back.
Never been early before, it feels weird