Bro I am 6.7 190 lbs I eat 6000 Cal I wanna can size and strength btw I gained some body fat so what should I do ? Should I do mini cut btw I got plateaue
@@drsweetooth some gyms have scales that tell you your body fat percentage but I just watch my compound movements (I know strength doesn't equal size, but as long as my compound movements keep getting heavier and I don't see much fat gain I'm fine with it)
I really like how you emphasized how the caloric deficit should be kept small (15%-20%). I'm at a point where it is really tempting to go on a huge caloric deficit to get fast results but I know that won't really work for me and this video helped my brain with that. Going to keep focusing on the sustainable deficit as well as progressive overload!
Same here. I'm really comfortable with my diet; pretty sure I could go lower and still be fine, but I know that would eventually cause muscle loss, which is exactly the opposite of what I want.
Depends, I hated my fat self so much, I wanted to get rid of it fast, and after losing 27 kilos, getting down to about 10-11%, I don't regret it. I'm now slowly adding calories, and should fully transition to bulk in 2-3 weeks
In a field where knowledge is generally disseminated using little more than slogans and catch phrases, It's so refreshing to see someone taking the time to explain this material seriously while providing credible sources as well. Thank you so much for this.
I’m sure you can - I’ve put 2 inches on my chest and an inch on my biceps in the last 3 months while losing two inches from my waist. My weight has stayed almost exactly the same so I’m recalibrating my body mass but definitely building in a slight deficit. I’m also 52 so according to some people shouldn’t be able to build at all at my age but that’s what’s happening..
I know this is 2 months old but your comment made me feel more secure in my "bulking" phase.. I can see my body getting bigger but my weight stays the same.. I was worried I'm not bulking up.. but your story made me feel I wasn't alone lol
Not being able to build muscle in your 50s and beyond without HRT or roids is a MYTH. A legendary bodybuilder called Bill Pearl once said. PUT A HEAVY WEIGHT ON A MUSCLE. AND ITS GONNA GROW REGARDLESS OF AGE. Im 55. And similar happened to me. I started at 217lbs obese at 5 8" tall. CRUISED down to about 190lbs. Then started hitting the weights. And my waist was getting smaller by the week. BUT THE SCALE WASNT MOVING. What was happening was heavy compound moves like standing barbell press. Bench press, barbell curls and deadlifts. Were building muscle at the same time as I was losing fat. Now at 170lbs I am very happy. About 11% bodyfat. And from a 45" waist at 217lbs fo a 32.5" waist at 170lbs. CHEST 46 INCHES WAIST 32.5 INCHES BICEPS 15.5 INCHES QUADS 23 INCHES CALFS 15.5 Bodyweight 170lbs Very very HAPPY.
Its great to see this explained in an easily manner. I went from a 250kg deadlift @ 145kg to 240kg deadlift @ 94kg. Big shift but was on a pretty hard cut for a year. High protein intake was the key!
Read book by arnold schwe for source.. A to Z encyclopedia of bodybuilding in which he clearly mentioned that weed consumption slows down the process of muscle building in body . However you will get muscles but not at higher pace growth will be slow.
Don't know about weed. But nicotine is a stimulant and an appetitive suppressant, so if you are just doing weight training it would actually probably be beneficial for gaining muscle and losing fat. Granted despite primarily being an anaerobic activity I would imagine there probably still exists an inflection point where the tar buildup/lung damage will eventually impede your progress in the gym. Maybe try vaping. Honestly, if not for the bad reputation nicotine has gotten from being associated with smoking, it would probably be a staple of every preworkout formula similar to caffeine. Frankly its a lot safer and more effective than most of the other stimulants they put in those things.
I watched only german body builder all the time. And they all said you have to lose weight first before you can gain muscle, or its not possible that both things can happen in the same time. 2 weeks ago i started to watch american body builder videos, where they talked about the same issue. And they said its possible when you have high proteins while you have a calorie deficit. I lost 4 kilos in 2 weeks and my biceps got bigger , i lift and press more kilos than ever. That all only in 2 weeks . I hope i keep going and see more positive results. Thank you for your videos ❤️
That’s true actually! I started training my calves and my lats more when i was on a caloric deficit prepping for my first show,and I noticed new gains in my lats and calves !!
I weighed 312 pounds and now I'm down to 230 pounds over the past year and a half. Two months ago I started weight training 3 times a week and I can tell that I am increasing in strength via progressive overload and getting larger muscles even though I'm in a caloric deficit and losing about 1.5 to 2 pounds a week.
Man...what am i doing wrong? I go (havent in some time) at least 5 times a week and while i do notice strength gains, i just dont see any hypertrophy gains.
@@gordo13371 Rest matters alot, are you allowing your trained muscle groups on day 1 to rest for 1-2 days before working it again or are you working them 5 days in a row, same goes for days 2,3,4 and 5. Rest matters
@@driq9315 today i train chest, rest on day 2, and on day 3 i train other muscle groups but will also go and do 1 exercise for chest instead of what i would usually do on day 1 which would be 3 excercises total.
@@gordo13371 it could be your reps and sets, it plays a big difference in how you grow your muscles, ie. endurance or hypertrophy. for hypertrophy 6-12 reps for 3-4 sets is the best, find somewhere in the middle or just do what you can till technical failure
Ah yes the third J. Jeremy Ethier, Jeff Cavaliere and now Jeff Nippard. Anyone that's struggling to get fit, trust me on this one, subscribe to all 3 of these guys. They know their stuff!
Thank you, Jeff, for NOT being one of those youtube muscle and physique dudes who is cussing at me and making me feel less than. I learned a heck of a lot more from you. Thanks again
Spent so long scrolling the comments for the answer, I might aswell have just watched the video. I'm assuming the answer is yes,with adequate protein and the right exercises.
I've been on a 500(ish) deficit for about three weeks now. At roughly the same time, I started a number of poorly routined (and likely poorly performed) 10kg dumbbell exercises that I complete most other days. At start, I was 34, 5'8'', 226 lbs, with zero experience of lifting. As of today, I'm (still 34 & 5'8'' believe it or not), 214 lbs, with noticeably more defined traps & biceps, and my strength has increased. The likelihood is that muscle gain has improved elsewhere as well, but is unseen to the naked eye due to body fat. Unsure how much faith to put in smart scales, but they say muscle composition has gone from 62.1% to 63.5%. Body fat has gone from 32.4% to 30.8%. So on a purely anecdotal basis, it seems clear (and unsurprising) that you can build muscle on a kcal deficit, at least if you're a new lifter. How big you can go is another matter - size isn't a goal for me so much as definition - but that's my story so far.
Never fails to wow us with scientific information that explores the most intriguing questions in fitness! I think there are many ways to build muscle in regards to training and maintaining hormonal balances. Great video as always. 👌
@RsLeonardo1 Nutrient timing is a variable to take in account tho, even if it only adds up to maybe about 5% of the equation of body composition, it still might be cool having a check to the details.
Your already fasting when you sleep your just pushing further during the day, as long as you eat enough calories and be in a surplus for the day meal timing does not matter
Why wouldn't intermittent fasting be suitable for bulking? I'm a fatass and I need to control my eating so IF and fasting in general is a great way to do it @@slayerbot1394
You cannot transform fat into muscles. Deficit burns fat. Muscles need surplus. It may look like you built up but thats solely from reducing fat. It just cant happen both at the same time, it is not possible!
@@LiquidIEx of course you can. Say your maintenance is 3k, and now you eat 2k, so a thousand k deficit. I'm sure you'll say 'well your body is burning fat to MAINTAIN your body functioning'. Etc. Well why can't the 'functioning' include building muscle? The calories being used from fat is what is being used to fuel the muscle growth.
This makes sense, I started arm wrestling from a bodybuilding background, eating the same amount of calories, my forearms have grown a lot and my upper arms have increased in size as well 💪
Finally someone notable said it. Too often people think musculature is so dependent on energy intake because calories changes the number on the scale. Building muscle isn't /just/ about calories, musculature is made up of all sort of compounds and amino acids that you could certainly get enough of before reaching a calorie surplus. And not just that, they also rely on the endocrine system to facilitate the right amount of hormones, and that varies wildly from person to person. If you have naturally high testosterone, it could be just that much easier for you body to dedicate the resources it gets to building muscle and vice versa. Your body isn't only adding or subtracting from itself at a given point, it is capable of doing both at the same time.
From my own experience I was at my heaviest at 144-146kg, I began going to the gym doing resistance training around 126kg then over 5 months lost over 50kg weight while putting muscle on. So yes if you have excess body fat it is a definite..but as soon as I got to 88kg the body began to resist weight loss not fat loss but weight loss. So from experience not science, the body gets to a point where it seems threatened in loosing weight and begins to resist, and I find where it works is my body has stabilised at 88-90kg so over the years I have put muscle on while becoming more shredded looking, almost like the body is going OK muscle gain added weight burn off fat back to that stable weight like a transaction of muscle gain for fat loss. Still got a long way to go, keeping it natural, age related issue I am in the muscle wasting age late 40s. But I am supplementing whatever is out there that helps boost TEST suppress EST, compound resistance, full body HITT, explosive concentric slow eccentrics, red light TEST boost just to name a few.
Wow you lost 50kg in 5 months? How did you do that, must have been a low calorie diet of course, if so how did you get in that much protein whilst on that deficit. Cause 50kg in 5 months is a lot. Congrats btw
The net total is the keyword here, thank you for point this out. You are the only guy who seemed to illustrate this problem this way, suddenly everything makes sense. Thank you!
Great video. I believe even in a deficit for an experienced lifter you’ll continue to build, even though it might take much longer to see results the gains are still there.
So I have tried both over the many years of working out. I am now in my upper 40's. Last Year I found it easier to build muscle while in caloric deficit, But the deficit was more like 40% . I used reps from 4-12 increasing, adding 10 lbs to bench/week until I reached plateu. I used this method over 3 months, Gained signifigant inches mainly in legs. Reduced body weight by 7 lbs and overall increased strength was awesome. On the otherhand, I was not able to lose fat while in surplus. But gained size and strength, also changed from high rep sets to low rep sets 4-8 reps/set. If I worked 2 days of cardio in then maybe. This year has been the worst as far as dropping fat and gaining muscle. Even in calorie deficit as much as 50% sometimes more. 1000-1250 calories/day with cardio, I cannot drop anything I wouldn't consider water weight. Maybe an age issue now. But will continue on until I find something that works. Happy Thanksgiving All
Thank you Jeff!! I was wondering how my abdominals grew very quickly whilst on a cut within two weeks whilst my legs didnt grow that much within the same timeframe despite the training intensity being the same. It's obvious to me now that it's because I've been training my legs for 3 years and never payed that much attention to my abs. Thank you for another informative video, I love you and Stef's channels!!
One thing that's always confused me is the fact that beginners can benefit from body recomp and gains in a calorie deficit for 1-2 years BUT is this actually ideal? Wouldn't a beginner want to maximize the efficiency of their initial gym experience (first 2 years) by eating to compliment the growth potential?
@Blade Strikes I completely agree with you but mainly thinking about beginners that might be already at around 15-20% bf & already relatively lean. I think cutting first - somewhere around 8 weeks can definitely get results the fastest and also help to nurture discipline but then I would imagine a transition to lean bulking would be the way to go. I think ultimately a 10% deficit or surplus could both be beneficial.
Protein Protein Protein. Protein is love. Protein is life. I spent 2018 doing dumbbell work and focusing mostly on cardio while counting calories, but plateaued after losing 50lbs and making almost no gains. I got so discouraged I gave up on fitness and ballooned up to almost 280lbs of fat. Last year I decided to try again, but educated myself on nutrition and muscle growth first. When I started, I couldn't do 5 push ups with a gun to my head. Now I'm 195lbs at 20%bf with a 215lbs bench and can run a 7min mile. The importance of getting that 1:1 protein to body weight ratio cannot be understated.
I watch a lot of videos about this topic "building muscle in caloric deficit", but your's persuade me the most. ^^ thanks again for great video. Looking forward to seeing your new video again Jeff :)
That's was EXTREMELY unnecessary lol. But this for the ppl who want to be book worms rather then try it first. A lot of the vids are common sense for most ppl who work out and be their own trainer
Is there any RUclips fitness channels that started making videos before they reached gains? I'm 5'11 and weight 145lbs and 32 years old .Going to start recording everything on my journey to mass .
I'm 71 years old. A year ago I changed my diet to a ketogenic diet (meat and low-carb veggies). In 6 months I lost 50 lbs (from 240 to 190) without losing muscle mass (I maintained the same exercise routine with the same weights). Since then, in the last 6 months, I've maintained my 190 lb weight, while actually increasing my muscle mass a little (i am lifting more weight, mostly arms and back). I can do 7 full, non-cheating pullups, for example. So, yes, you can lose weight and maintain, and even increase muscle mass. Even a 71-year-old can do it. (I'm 6 ft tall, by the way.)
Great video Jeff! I was talking about this topic with one of my buddies a few months ago, and we came to three conclusion that you can gain in deficit. At the time I was still a little shaky in my understanding, this video helped tons! And I can't wait for technique Tuesday!
Maan you just explain this information so easy. I like that i had watched the most of your videos and i really appreciate that u giving us this "secrets" about the progres in our bodies and not only in this. Thank you and i keep going man. You are really helpfull to some people !
The short answer is yes, you can build muscle on a caloric deficit. It will just be a lot slower, but you'll at least be able to stay lean all year round. All you need is a positive nitrogen balance, which can be achieved by: 1. A very high protein diet (minimum of 1 gram per pound of lean body weight) 2. Good length and quality of sleep (minimum of 7.5 to 8 hours of uninterrupted sleep per night)
I think yes for the forearm question too - i got newbie gains by just eating enough protein each day regardless of whether I was in a calorie surplus or deficit (I was on a deficit the entire time when I started to acc go gym consistently)
I was eating 1100-1700 cals a day. I am 5' 8" and weighed around 127 lbs. I gained three lbs in three months in that kind of deficit. Now I am under the guidance of a Nutritionist/Personal Trainer and have gained three lbs in thee months. It's possible but slow. This is what I've found. I am supposed to be at 2400-2600 cals a day but shoot for 3000. I make it to 2800-3000 most days.
To answer the question that is the title of this video, yes, but only if one of the following three things apply: 1. Individual is untrained 2. Individual is obese 3. Individual uses AAS
He gave the perfect example in the vid, i guess. A very well trained individual that hasn´t trained X muscle directly in a great period of time. The trainee won´t make gains in all the muscles well trained, but yes he will have gains in those muscles undertrained (if his protein intake is enough).
Augusto Bonzón right, so I would group that under the first thing I listed because that muscle is UNTRAINED. Still waiting to see if it he will claim it can happen outside of the three circumstances I listed
I don't think your math makes sense (equations around 3:12). Although 2Kg of muscle stores 1800cal of energy, that doesn't mean it takes 1800cal to grow 2Kg of muscle. I'd guess it takes a lot more than 1800cal to grow 2Kg of muscle. That doesn't invalidate the concept that you could gain muscle in a caloric deficit, but I doubt those equations hold up.
Dude, your videos have reinvigorated my interest in lifting. I'm beginning to retrain after almost 4 years of not lifting. I've managed to keep the weight I left off at, but lost a lot of muscle mass obviously and have a lot of fat. This gives me hope that I can do a recomp, I just dont know if I'll hit that scenario where I'll be "spinning my wheels" like youve stated. I'm assuming that I'll probably regain some of that muscle back quickly but have you read any studies that give any ideas of timetables of when people who retrain gain their "muscle" back? And do we gain that muscle back quicker than newbies?
Say myself, I'm on a maintenance, 2300 cal/day, height 5'3'', weight 113 lb. I increased my calorie intake slowly to 2300 cal/day and my weight increased from 96 lb to 113 lb. My body fat is around 17%. I would say eating at a maintenance can build muscle.
*Great video Jeff and I think it becomes more important the more advanced you become. My weight didn't increase over the last 2 years (after the initial stabilization after the show) but I definitely made body composition changes and will bring a new package to the stage in 2019*
5:05 Here you're just showing that +6Kg of muscle -1Kg of fat results in a positive caloric number, it says nothing whether it's physiologically possible to gain 6Kg of muscle while losing 1Kg of fat when eating at a surplus. Even in a very moderate surplus and with precise training stimulus your body wont direct your entire surplus calories for muscle building. Maybe if you have zero lifting experience, but even then building muscle is much slower than gaining fat.
this should be staple intro to dieting for beginners. a recomp as a beginner is probably a whole lot easier to deal with over the long run than "bulk now diet later". as a beginner, eat at maintenance, and put more focus on what to eat and how to train. once you've slowed down in progress then focus on manipulating calories to fine tune your physique.
If you balance intensity youll be fine training every day. Just dont go too heavy too often and when your body feels sore as a whole, take day off, maybe two.
Day 1: Upperbody (only 4 compound exercises) Day 2: Lowerbody (only 2 compound exercises and 2 isolations) Day 3: Push (2 Compounds, 2 Isolations) Day 4: Pull (2 Compounds, 2 isolations) Day 5: Lowerbody (same as day 2) Day 6: Rest Day 7: Start over again with Day 1.
Love the video, but I say it’s easier said than done. How can you possibly have the energy to progressively overload without surplus calories? You’d just end up losing muscle from lifting less than you’re capable of. I don’t know everything but I just know in my experience I’ve tried high protein low cals, and I couldn’t lift heavy enough to gain muscle. I actually lost quite a bit muscle.
I'm on a body building program. I have to eat in surplus to gain muscle which I have tore down in my intense workouts. This helps my increase my base metabolism which will help more in weightloss. I also supplement my weight training with 4x per week brisk walking (enough to keep my heart rate in zone 2)
Really think your calculations are wrong. You say that 1kg of muscle holds 1800kcal and thats about right. But to build one kg of of muscle you need about 8000kcal. If all you needed was 1800kcal to build 1kg of muscle over a month thats 60kcal which is obviously not enough. The process of building muscle requirea many more kcal than to break it down. Fat goes directly into the fat stores and thats why puting one kg of fat is equal calorie wise to losing 1 kg of fat. From my knowledge 1kg of BODY fat does not contain 9400kcal but somewhere around 8000kcal due to extra water content. (Body fat is not pure fat)
I agree, that's way to simplistic. Math is the "language" by which science is interpreted by. So if the math is off then by default the science will be misrepresented. Also that's assuming that all 1800kcal is going straight to manage protein turnover and nothing else....Like the human body doesn't have any other use for caloric intake other than muscle building/maintenance...Unfortunately there are more systems than the muscular system that also have to be maintained as well with macro intake....Like idk...OUR hungry ass brain for starters(sarcasm)..IJS
@@Seda1979 The hypothesis is that all those metabolic processesses are already into our TDEE, I think you re a bit confused about this. I have personally experienced gains during a cut, in abs (i was very very untrained, if u can call it trained at all), Biceps, also very untrained. And the deficit was like 1500cals out of 2400 maintenance so around 800cals deficit ±100 error which is generous since i was very strict.
@@alekshatz6325 bodyrecomposition.com/muscle-gain/muscle-gain-math.html/ Check out this article by Lyle McDonalt. And also... If all you needed was 1800kcal/month thats 60kcal/day. Never heard someone eating 60kcal surplus/day and gaining 1kg/month.
I think your forearm analogy is off. Just because you increase weight w/ the muscle doesn’t mean muscle. It could be muscle efficiency. With my Dexa scan there were times where i had a few lbs less muscle in my arms but lifted more
Jeff, just wanted to say thank you so much for your videos! The ways you present your results are absolutely amazing and I have had so many of these topics cleared up just by watching your content. This makes me think about the whole cutting/bulking thing much differently, since I, like many I believe, thought that the whole cutting process kind of sucks since loosing a good amount of muscle is inevitable. So, again, just wanted to say thanks!!
Great video! Also, I have tow questions. 1. When you say a beginner, do you mean someone that has never touched the gym? Or can a beginner be someone that hasn't trained for a long enough period of time ans has reached a certain (kinda high) lvl of muscle mass 2. Wouldn't it be easier for someone that had been training in the past to lose fat because of muscle memory (since muscle burns more calories than fat)? Again great vid! Love to learn from you!!
The answer is yes! You can lose fat and build muscle at the same time *BUT* you can't gain more muscle than the amount of fat you lose. You can't lose fat and have an increase in weight naturally. Body recomposition is a very real thing and took place for me when I ate a lot of protein and not too much food in general,just ate till I was sated (so like 60-70%)and lifted always in 3-6 rep ranges while pushing myself to my absolute max.
I was thinking about this just this morning! I started eating at a moderate surplus (300-400 kcal) almost four weeks ago, and while I have put on like 3 lbs I also feel like I've lost some fat from my butt.
Let's discuss... What do you guys think? Can you build muscle in a deficit? Can you lose fat in a surplus?
I built some strength on a 3 week mini cut so it is definitely possible.
Jeff Nippard Can you make a new video on cholesterol?
Can you make a nutrition plan for each and workout plan???
I one hundred percent agree. I have seen that with my own body
Bro I am 6.7 190 lbs I eat 6000 Cal I wanna can size and strength btw I gained some body fat so what should I do ? Should I do mini cut btw I got plateaue
judging by the thumbnail, a calorie deficit WILL make you more capable of finding better lighting...
and a little photoshop
Steroids
Right? I didn’t get the point of that thumbnail...
Best comment!
Always look twice as big in thumbnail lol
Thank you for using kilograms
You just earned a like
Congratulations
He's Canadian, so it'd be odd for him to use anything else.
@@AdamFunk Doesn't Canada use imperial units like the US?
@@atrumluminarium Yes we do
I've spent 75% of my lifting life in a defecit and I've made solid gains.
how long have you been working out? does it still work even if you're no longer a newbie?
How do I know I am not gaining fat? How do I keep track of it?
@@drsweetooth i guess you just have to tell
@@drsweetooth some gyms have scales that tell you your body fat percentage but I just watch my compound movements (I know strength doesn't equal size, but as long as my compound movements keep getting heavier and I don't see much fat gain I'm fine with it)
Faraz Nabi it depends on how quickly you’re gaining it. If you’re training, eating well and the weight is coming slowly then it’s probably muscle.
This guy sounds like he’s about to epicly destroy me with facts and logic
First Name the joke is that he sounds like Ben Shapiro
First Name I’m confused about your original comment then lol
@@finnancahill2644 great, now I can't unhear it lol
"You can build muscle while in caloric deficit despite what the liberals will tell you"
@@cosmic_gate476 lol
You are so good at editing this. It's mindblowing
That edit at 1:20 where he like swiped up the information box got me. Awesome editing.
Agreed. Do you know what kind of video editing software he uses to be able to do all of the cool things like coloring, text and pic within the video?
Loving the different “documentary like” recording/ framing style
I really like how you emphasized how the caloric deficit should be kept small (15%-20%). I'm at a point where it is really tempting to go on a huge caloric deficit to get fast results but I know that won't really work for me and this video helped my brain with that.
Going to keep focusing on the sustainable deficit as well as progressive overload!
Same here. I'm really comfortable with my diet; pretty sure I could go lower and still be fine, but I know that would eventually cause muscle loss, which is exactly the opposite of what I want.
20% deficit is way better then 25-40%..
Its a marathon, not a race.
@@ameqqwrantizmekt6577 well said my good sir
Depends, I hated my fat self so much, I wanted to get rid of it fast, and after losing 27 kilos, getting down to about 10-11%, I don't regret it. I'm now slowly adding calories, and should fully transition to bulk in 2-3 weeks
Great video my man!! Keep up the good work 🔥
I'm eating 30 grams more protein than I should based on my weight, is that bad??
@@greenrobot5 no
In a field where knowledge is generally disseminated using little more than slogans and catch phrases, It's so refreshing to see someone taking the time to explain this material seriously while providing credible sources as well. Thank you so much for this.
Love this!!! Thank you Jeff!
I’m sure you can - I’ve put 2 inches on my chest and an inch on my biceps in the last 3 months while losing two inches from my waist.
My weight has stayed almost exactly the same so I’m recalibrating my body mass but definitely building in a slight deficit. I’m also 52 so according to some people shouldn’t be able to build at all at my age but that’s what’s happening..
61...same 💪🏻👍🏻
I know this is 2 months old but your comment made me feel more secure in my "bulking" phase.. I can see my body getting bigger but my weight stays the same.. I was worried I'm not bulking up.. but your story made me feel I wasn't alone lol
Legend
Not being able to build muscle in your 50s and beyond without HRT or roids is a MYTH.
A legendary bodybuilder called Bill Pearl once said. PUT A HEAVY WEIGHT ON A MUSCLE. AND ITS GONNA GROW REGARDLESS OF AGE.
Im 55. And similar happened to me. I started at 217lbs obese at 5 8" tall. CRUISED down to about 190lbs. Then started hitting the weights. And my waist was getting smaller by the week. BUT THE SCALE WASNT MOVING.
What was happening was heavy compound moves like standing barbell press. Bench press, barbell curls and deadlifts. Were building muscle at the same time as I was losing fat.
Now at 170lbs I am very happy. About 11% bodyfat. And from a 45" waist at 217lbs fo a 32.5" waist at 170lbs.
CHEST 46 INCHES
WAIST 32.5 INCHES
BICEPS 15.5 INCHES
QUADS 23 INCHES
CALFS 15.5
Bodyweight 170lbs
Very very HAPPY.
Way to go
Its great to see this explained in an easily manner. I went from a 250kg deadlift @ 145kg to 240kg deadlift @ 94kg. Big shift but was on a pretty hard cut for a year. High protein intake was the key!
Goddamnit man your editing, presentation and overall quality of the video is crazy. Keep up the great work!
your staging, lighting and editing is better than most shows on tv, let alone youtube. keep it up jeff!
4:12 to build muscle while in a caloric deficit, consider these factors and eat about 1.75-2.2g of protein per kg per day.
Whenever you get a chance, can you make a video on effects of smoking cigs/weed on muscle building or fat loss?
Dude its you, wow never knew you were into fitness
Hi broooooo
Yahi baatein to baad mei yaadein ban jaati hain.
Read book by arnold schwe for source.. A to Z encyclopedia of bodybuilding in which he clearly mentioned that weed consumption slows down the process of muscle building in body . However you will get muscles but not at higher pace growth will be slow.
Don't know about weed. But nicotine is a stimulant and an appetitive suppressant, so if you are just doing weight training it would actually probably be beneficial for gaining muscle and losing fat. Granted despite primarily being an anaerobic activity I would imagine there probably still exists an inflection point where the tar buildup/lung damage will eventually impede your progress in the gym. Maybe try vaping.
Honestly, if not for the bad reputation nicotine has gotten from being associated with smoking, it would probably be a staple of every preworkout formula similar to caffeine. Frankly its a lot safer and more effective than most of the other stimulants they put in those things.
I watched only german body builder all the time. And they all said you have to lose weight first before you can gain muscle, or its not possible that both things can happen in the same time. 2 weeks ago i started to watch american body builder videos, where they talked about the same issue. And they said its possible when you have high proteins while you have a calorie deficit. I lost 4 kilos in 2 weeks and my biceps got bigger , i lift and press more kilos than ever. That all only in 2 weeks . I hope i keep going and see more positive results. Thank you for your videos ❤️
I promise you after a year of training you'll hit a wall.
InVader i hope so to brother , im motivated like never before
I saw around 7-9 videos in total on this topic and hands down I’ll stop my search for a better explanation now. Amazing content bro💯
The Agoge diet is truly something else, don't know why, but somehow it worked better than anything else I tried for getting more muscle.
That’s true actually! I started training my calves and my lats more when i was on a caloric deficit prepping for my first show,and I noticed new gains in my lats and calves !!
We gonna learn today!!!
Judging from your profile you definitely do not need to cut
You should put more focus on eating, not learning. It is very clear that u aint learning
@@aleksi.niemela wtf? How do you know that? Building muscle takes time ... dont discourage him
C Xxx How do you know he isn't skinny fat?
Ryan Craig Damn man, I remember seeing you a long time ago lookin pretty small (no offense) but from your profile pic, lookin good mate. Keep going 👏🏼
I've lost 10kgs over the last four months... And I've definitely added lots of muscle.
Scott Meech omg wow, that’s so good! How? Did you eat at maintenance or in a deficit?
@@saraax2434 deficit
your lighting in your videos IS always great btw!
I weighed 312 pounds and now I'm down to 230 pounds over the past year and a half. Two months ago I started weight training 3 times a week and I can tell that I am increasing in strength via progressive overload and getting larger muscles even though I'm in a caloric deficit and losing about 1.5 to 2 pounds a week.
what weight and how much do you lift now?
Man...what am i doing wrong? I go (havent in some time) at least 5 times a week and while i do notice strength gains, i just dont see any hypertrophy gains.
@@gordo13371 Rest matters alot, are you allowing your trained muscle groups on day 1 to rest for 1-2 days before working it again or are you working them 5 days in a row, same goes for days 2,3,4 and 5. Rest matters
@@driq9315 today i train chest, rest on day 2, and on day 3 i train other muscle groups but will also go and do 1 exercise for chest instead of what i would usually do on day 1 which would be 3 excercises total.
@@gordo13371 it could be your reps and sets, it plays a big difference in how you grow your muscles, ie. endurance or hypertrophy. for hypertrophy 6-12 reps for 3-4 sets is the best, find somewhere in the middle or just do what you can till technical failure
Ah yes the third J. Jeremy Ethier, Jeff Cavaliere and now Jeff Nippard. Anyone that's struggling to get fit, trust me on this one, subscribe to all 3 of these guys. They know their stuff!
Such great content. Well planned out, good editing and solid research. Keep it up mate
Thank you, Jeff, for NOT being one of those youtube muscle and physique dudes who is cussing at me and making me feel less than. I learned a heck of a lot more from you. Thanks again
matt mallecoccio those kinds of people don’t deserve views
Honestly one of the best approaches I have seen to handling this topic!
I don’t know if anyone has said this yet but I really do appreciate all the work you do on your videos with the editing
Spent so long scrolling the comments for the answer, I might aswell have just watched the video. I'm assuming the answer is yes,with adequate protein and the right exercises.
I've been on a 500(ish) deficit for about three weeks now. At roughly the same time, I started a number of poorly routined (and likely poorly performed) 10kg dumbbell exercises that I complete most other days.
At start, I was 34, 5'8'', 226 lbs, with zero experience of lifting. As of today, I'm (still 34 & 5'8'' believe it or not), 214 lbs, with noticeably more defined traps & biceps, and my strength has increased. The likelihood is that muscle gain has improved elsewhere as well, but is unseen to the naked eye due to body fat. Unsure how much faith to put in smart scales, but they say muscle composition has gone from 62.1% to 63.5%. Body fat has gone from 32.4% to 30.8%.
So on a purely anecdotal basis, it seems clear (and unsurprising) that you can build muscle on a kcal deficit, at least if you're a new lifter. How big you can go is another matter - size isn't a goal for me so much as definition - but that's my story so far.
5 Feet 8 inches!? Wtf dude i was that when i was like 14
Never fails to wow us with scientific information that explores the most intriguing questions in fitness! I think there are many ways to build muscle in regards to training and maintaining hormonal balances. Great video as always. 👌
Jeff, can you make a scientific video about FASTING while eating in a calorie surplus (lean bulk) compared to eating in a lean bulk WITHOUT fasting?
@RsLeonardo1 Nutrient timing is a variable to take in account tho, even if it only adds up to maybe about 5% of the equation of body composition, it still might be cool having a check to the details.
I hear IF is NOT suited to bulking.
Your already fasting when you sleep your just pushing further during the day, as long as you eat enough calories and be in a surplus for the day meal timing does not matter
nutrition partitioning improves
Why wouldn't intermittent fasting be suitable for bulking? I'm a fatass and I need to control my eating so IF and fasting in general is a great way to do it @@slayerbot1394
TL;DR - Building muscle is possible in a caloric deficit because fat makes up the deficit.
Rpkiller thanks man
You cannot transform fat into muscles. Deficit burns fat. Muscles need surplus. It may look like you built up but thats solely from reducing fat. It just cant happen both at the same time, it is not possible!
@@LiquidIEx no.
@@LiquidIEx did you watch the video? lol
@@LiquidIEx of course you can. Say your maintenance is 3k, and now you eat 2k, so a thousand k deficit. I'm sure you'll say 'well your body is burning fat to MAINTAIN your body functioning'. Etc. Well why can't the 'functioning' include building muscle? The calories being used from fat is what is being used to fuel the muscle growth.
This makes sense, I started arm wrestling from a bodybuilding background, eating the same amount of calories, my forearms have grown a lot and my upper arms have increased in size as well 💪
Yes, you can!! I’m living proof!!
June 2017: 273lbs
November 2018: 192lbs
I get about 2,200 Calories a day with 100g+ of protein a day
great work!!
DR. STEEL-FiST living proof of what exactly??
@@LOL-mm1ii noob gains lol
LOL of steel !
Stainless Steel..
salesman
juice
Finally someone notable said it. Too often people think musculature is so dependent on energy intake because calories changes the number on the scale. Building muscle isn't /just/ about calories, musculature is made up of all sort of compounds and amino acids that you could certainly get enough of before reaching a calorie surplus. And not just that, they also rely on the endocrine system to facilitate the right amount of hormones, and that varies wildly from person to person. If you have naturally high testosterone, it could be just that much easier for you body to dedicate the resources it gets to building muscle and vice versa. Your body isn't only adding or subtracting from itself at a given point, it is capable of doing both at the same time.
From my own experience I was at my heaviest at 144-146kg, I began going to the gym doing resistance training around 126kg then over 5 months lost over 50kg weight while putting muscle on. So yes if you have excess body fat it is a definite..but as soon as I got to 88kg the body began to resist weight loss not fat loss but weight loss. So from experience not science, the body gets to a point where it seems threatened in loosing weight and begins to resist, and I find where it works is my body has stabilised at 88-90kg so over the years I have put muscle on while becoming more shredded looking, almost like the body is going OK muscle gain added weight burn off fat back to that stable weight like a transaction of muscle gain for fat loss. Still got a long way to go, keeping it natural, age related issue I am in the muscle wasting age late 40s. But I am supplementing whatever is out there that helps boost TEST suppress EST, compound resistance, full body HITT, explosive concentric slow eccentrics, red light TEST boost just to name a few.
Wow you lost 50kg in 5 months? How did you do that, must have been a low calorie diet of course, if so how did you get in that much protein whilst on that deficit. Cause 50kg in 5 months is a lot. Congrats btw
The net total is the keyword here, thank you for point this out. You are the only guy who seemed to illustrate this problem this way, suddenly everything makes sense. Thank you!
Great video. I believe even in a deficit for an experienced lifter you’ll continue to build, even though it might take much longer to see results the gains are still there.
If I usually eat 2,000 calories and am gaining weight if I eat 1,750-1,800 calories will I gain muscle 😎👍
So I have tried both over the many years of working out. I am now in my upper 40's. Last Year I found it easier to build muscle while in caloric deficit, But the deficit was more like 40% . I used reps from 4-12 increasing, adding 10 lbs to bench/week until I reached plateu. I used this method over 3 months, Gained signifigant inches mainly in legs. Reduced body weight by 7 lbs and overall increased strength was awesome. On the otherhand, I was not able to lose fat while in surplus. But gained size and strength, also changed from high rep sets to low rep sets 4-8 reps/set. If I worked 2 days of cardio in then maybe. This year has been the worst as far as dropping fat and gaining muscle. Even in calorie deficit as much as 50% sometimes more. 1000-1250 calories/day with cardio, I cannot drop anything I wouldn't consider water weight. Maybe an age issue now. But will continue on until I find something that works. Happy Thanksgiving All
please make a video on lean bulking diet and nutrition
Sounds like a good idea 👍
Been doing cuts and bulks for three years now (I’m 14 year old athlete) this is gonna change my life
Loved the “you have 2 different bank accounts” analogy!
Straight to the point. Hypothesis, evidence, and conclusions. I liked and subscribe.
Thank you Jeff!! I was wondering how my abdominals grew very quickly whilst on a cut within two weeks whilst my legs didnt grow that much within the same timeframe despite the training intensity being the same. It's obvious to me now that it's because I've been training my legs for 3 years and never payed that much attention to my abs. Thank you for another informative video, I love you and Stef's channels!!
Bro. You have the best videos in the community for us amateurs. Thank you !
One thing that's always confused me is the fact that beginners can benefit from body recomp and gains in a calorie deficit for 1-2 years BUT is this actually ideal? Wouldn't a beginner want to maximize the efficiency of their initial gym experience (first 2 years) by eating to compliment the growth potential?
@Blade Strikes I completely agree with you but mainly thinking about beginners that might be already at around 15-20% bf & already relatively lean. I think cutting first - somewhere around 8 weeks can definitely get results the fastest and also help to nurture discipline but then I would imagine a transition to lean bulking would be the way to go. I think ultimately a 10% deficit or surplus could both be beneficial.
Protein Protein Protein. Protein is love. Protein is life. I spent 2018 doing dumbbell work and focusing mostly on cardio while counting calories, but plateaued after losing 50lbs and making almost no gains. I got so discouraged I gave up on fitness and ballooned up to almost 280lbs of fat. Last year I decided to try again, but educated myself on nutrition and muscle growth first. When I started, I couldn't do 5 push ups with a gun to my head. Now I'm 195lbs at 20%bf with a 215lbs bench and can run a 7min mile. The importance of getting that 1:1 protein to body weight ratio cannot be understated.
I watch a lot of videos about this topic "building muscle in caloric deficit", but your's persuade me the most. ^^
thanks again for great video.
Looking forward to seeing your new video again Jeff :)
I dont think anyone has ever explained it THIS well before. Great job Jeff. Love it!
Yes, he will add muscle to his forearms even in a deficit.
Love the science and the notes you prepare for each video. What a content!
Answer- yes you can gain muscle on deficit
thanks
That's was EXTREMELY unnecessary lol. But this for the ppl who want to be book worms rather then try it first. A lot of the vids are common sense for most ppl who work out and be their own trainer
One of the best videos among the entire fitness community. Encouraging 💪
Is there any RUclips fitness channels that started making videos before they reached gains? I'm 5'11 and weight 145lbs and 32 years old .Going to start recording everything on my journey to mass .
Eric Kanevsky
P0ETICsin It'll make it better for people to watch
Christian Guzman
People usually want advice from experienced people
I frown upon self promotion nowadays but this is literally me
Great video!!! Thank you so much for clarifying this!!!!😃😃😃
I'm 71 years old. A year ago I changed my diet to a ketogenic diet (meat and low-carb veggies). In 6 months I lost 50 lbs (from 240 to 190) without losing muscle mass (I maintained the same exercise routine with the same weights). Since then, in the last 6 months, I've maintained my 190 lb weight, while actually increasing my muscle mass a little (i am lifting more weight, mostly arms and back). I can do 7 full, non-cheating pullups, for example. So, yes, you can lose weight and maintain, and even increase muscle mass. Even a 71-year-old can do it. (I'm 6 ft tall, by the way.)
@Bob Kukiel this seems too good to be true. Can you elaborate more ? It would help a lot.
Your video editing skills are unique. Makes the viewing so much more enjoyable
WHY WOULD YOU DISLIKE THIS?! U DONT WANT TO LOSE FAT AND BUILD MUSCLE AT THE SAME TIME OR WHAT? JESUS
Great video Jeff! I was talking about this topic with one of my buddies a few months ago, and we came to three conclusion that you can gain in deficit. At the time I was still a little shaky in my understanding, this video helped tons! And I can't wait for technique Tuesday!
Maan you just explain this information so easy. I like that i had watched the most of your videos and i really appreciate that u giving us this "secrets" about the progres in our bodies and not only in this. Thank you and i keep going man. You are really helpfull to some people !
Jeff, youre my favorite. Youre the most encouraging and the most insightful. Thankful for you, happy thanksgiving
You are so knowledgeable. Subbed.
The short answer is yes, you can build muscle on a caloric deficit. It will just be a lot slower, but you'll at least be able to stay lean all year round. All you need is a positive nitrogen balance, which can be achieved by:
1. A very high protein diet (minimum of 1 gram per pound of lean body weight)
2. Good length and quality of sleep (minimum of 7.5 to 8 hours of uninterrupted sleep per night)
I think yes for the forearm question too - i got newbie gains by just eating enough protein each day regardless of whether I was in a calorie surplus or deficit (I was on a deficit the entire time when I started to acc go gym consistently)
Incredible stuff my man!
Jeff can u do a myth bust Monday on children and weightlifting plsss
Ps love ur vids ❤️
I did a video on "does weight training stunts growth" which touches on that... here it is! ruclips.net/video/6HXIw75JFlE/видео.html
Jeff Nippard ooooh I didn’t know, awesome! Thank u so much
it doesnt. just dont injure yourself
I was eating 1100-1700 cals a day. I am 5' 8" and weighed around 127 lbs. I gained three lbs in three months in that kind of deficit. Now I am under the guidance of a Nutritionist/Personal Trainer and have gained three lbs in thee months. It's possible but slow. This is what I've found. I am supposed to be at 2400-2600 cals a day but shoot for 3000. I make it to 2800-3000 most days.
Not only is the overall caloric intake important, but when you take in these calories as well as the macros.
To answer the question that is the title of this video, yes, but only if one of the following three things apply:
1. Individual is untrained
2. Individual is obese
3. Individual uses AAS
That's just not true. There are so many other circumstances where recomp is possible.
Jeff, are you able to provide any studies that indicate this? Also love the videos man, but I’d love to see you debate Layne Norton on this one
He gave the perfect example in the vid, i guess. A very well trained individual that hasn´t trained X muscle directly in a great period of time. The trainee won´t make gains in all the muscles well trained, but yes he will have gains in those muscles undertrained (if his protein intake is enough).
Augusto Bonzón right, so I would group that under the first thing I listed because that muscle is UNTRAINED. Still waiting to see if it he will claim it can happen outside of the three circumstances I listed
Dlifts n GBears a BMI of 30 or higher
Possibly the most informative video I've ever seen from you.
I don't think your math makes sense (equations around 3:12). Although 2Kg of muscle stores 1800cal of energy, that doesn't mean it takes 1800cal to grow 2Kg of muscle. I'd guess it takes a lot more than 1800cal to grow 2Kg of muscle. That doesn't invalidate the concept that you could gain muscle in a caloric deficit, but I doubt those equations hold up.
In your beginner year, 2kg of muscle is grown easily. Your body doesn't need many kcal for that, so 1800 will suffice I'd guess
I fucking love this guy. He breaks the science part down better than ANYONE!
Dude, your videos have reinvigorated my interest in lifting. I'm beginning to retrain after almost 4 years of not lifting. I've managed to keep the weight I left off at, but lost a lot of muscle mass obviously and have a lot of fat. This gives me hope that I can do a recomp, I just dont know if I'll hit that scenario where I'll be "spinning my wheels" like youve stated. I'm assuming that I'll probably regain some of that muscle back quickly but have you read any studies that give any ideas of timetables of when people who retrain gain their "muscle" back? And do we gain that muscle back quicker than newbies?
Say myself, I'm on a maintenance, 2300 cal/day, height 5'3'', weight 113 lb. I increased my calorie intake slowly to 2300 cal/day and my weight increased from 96 lb to 113 lb. My body fat is around 17%. I would say eating at a maintenance can build muscle.
THANK YOU!! People need to realize this is possible. The math portion was insightful
*Great video Jeff and I think it becomes more important the more advanced you become. My weight didn't increase over the last 2 years (after the initial stabilization after the show) but I definitely made body composition changes and will bring a new package to the stage in 2019*
Thumbnail should say 3000 calories vs 2400 calories with way better lighting
With Photoshop skills
Incredibly impressive video. Quality information, quality editing, and easy to follow content. Great work, keep it up.
5:05 Here you're just showing that +6Kg of muscle -1Kg of fat results in a positive caloric number, it says nothing whether it's physiologically possible to gain 6Kg of muscle while losing 1Kg of fat when eating at a surplus. Even in a very moderate surplus and with precise training stimulus your body wont direct your entire surplus calories for muscle building. Maybe if you have zero lifting experience, but even then building muscle is much slower than gaining fat.
this should be staple intro to dieting for beginners. a recomp as a beginner is probably a whole lot easier to deal with over the long run than "bulk now diet later". as a beginner, eat at maintenance, and put more focus on what to eat and how to train. once you've slowed down in progress then focus on manipulating calories to fine tune your physique.
You should make a video on how to train every day for gains. I love the gym and workout 6 days a week. What’s the best way to do this ?
He has already
If you balance intensity youll be fine training every day. Just dont go too heavy too often and when your body feels sore as a whole, take day off, maybe two.
Day 1: Upperbody (only 4 compound exercises)
Day 2: Lowerbody (only 2 compound exercises and 2 isolations)
Day 3: Push (2 Compounds, 2 Isolations)
Day 4: Pull (2 Compounds, 2 isolations)
Day 5: Lowerbody (same as day 2)
Day 6: Rest
Day 7: Start over again with Day 1.
PPL
Roids
Thank you for uploading this video. Lots of information on both sides of this issue. I find your videos amongst some of the least biased on RUclips.
Love the video, but I say it’s easier said than done. How can you possibly have the energy to progressively overload without surplus calories? You’d just end up losing muscle from lifting less than you’re capable of.
I don’t know everything but I just know in my experience I’ve tried high protein low cals, and I couldn’t lift heavy enough to gain muscle. I actually lost quite a bit muscle.
I'm thinking maybe using some sort of stimulus such as caffeine?
@@Lol-ww8xd Caffeine helps but quickly loses its effect unfortunately
You probably weren’t eating enough carbs u needs to eat carbs as well in order to get energy for your workouts. It’s not only protein that matters
I'm on a body building program. I have to eat in surplus to gain muscle which I have tore down in my intense workouts. This helps my increase my base metabolism which will help more in weightloss. I also supplement my weight training with 4x per week brisk walking (enough to keep my heart rate in zone 2)
Can i know the formula about
1 kg muscle = 1800 calories
Dope lighting and set up for this video👌🏼
Really think your calculations are wrong. You say that 1kg of muscle holds 1800kcal and thats about right. But to build one kg of of muscle you need about 8000kcal. If all you needed was 1800kcal to build 1kg of muscle over a month thats 60kcal which is obviously not enough. The process of building muscle requirea many more kcal than to break it down. Fat goes directly into the fat stores and thats why puting one kg of fat is equal calorie wise to losing 1 kg of fat.
From my knowledge 1kg of BODY fat does not contain 9400kcal but somewhere around 8000kcal due to extra water content. (Body fat is not pure fat)
I agree, that's way to simplistic. Math is the "language" by which science is interpreted by. So if the math is off then by default the science will be misrepresented. Also that's assuming that all 1800kcal is going straight to manage protein turnover and nothing else....Like the human body doesn't have any other use for caloric intake other than muscle building/maintenance...Unfortunately there are more systems than the muscular system that also have to be maintained as well with macro intake....Like idk...OUR hungry ass brain for starters(sarcasm)..IJS
Agreed. If correct, this fundamentally changes the outcome of the video in my opinion.
@@Seda1979 The hypothesis is that all those metabolic processesses are already into our TDEE, I think you re a bit confused about this. I have personally experienced gains during a cut, in abs (i was very very untrained, if u can call it trained at all), Biceps, also very untrained. And the deficit was like 1500cals out of 2400 maintenance so around 800cals deficit ±100 error which is generous since i was very strict.
so why does making 1kg of muscle need 8000cals, where did that come from?
@@alekshatz6325 bodyrecomposition.com/muscle-gain/muscle-gain-math.html/
Check out this article by Lyle McDonalt. And also... If all you needed was 1800kcal/month thats 60kcal/day. Never heard someone eating 60kcal surplus/day and gaining 1kg/month.
The forearm example is probably true, but what is also true is that in the same example you would build MORE muscle while in surplus.
I think your forearm analogy is off. Just because you increase weight w/ the muscle doesn’t mean muscle. It could be muscle efficiency. With my Dexa scan there were times where i had a few lbs less muscle in my arms but lifted more
You mustve not been eating enough then. Or just were cutting.
This was a very useful video Jeff,
I was wondering weather to cut or bulk, but now I know I can cut and still experience the gains
Jeff, just wanted to say thank you so much for your videos! The ways you present your results are absolutely amazing and I have had so many of these topics cleared up just by watching your content. This makes me think about the whole cutting/bulking thing much differently, since I, like many I believe, thought that the whole cutting process kind of sucks since loosing a good amount of muscle is inevitable. So, again, just wanted to say thanks!!
The answer is yes to both and I've done both myself.
Great video! Also, I have tow questions.
1. When you say a beginner, do you mean someone that has never touched the gym? Or can a beginner be someone that hasn't trained for a long enough period of time ans has reached a certain (kinda high) lvl of muscle mass
2. Wouldn't it be easier for someone that had been training in the past to lose fat because of muscle memory (since muscle burns more calories than fat)?
Again great vid! Love to learn from you!!
The answer is yes! You can lose fat and build muscle at the same time *BUT* you can't gain more muscle than the amount of fat you lose. You can't lose fat and have an increase in weight naturally. Body recomposition is a very real thing and took place for me when I ate a lot of protein and not too much food in general,just ate till I was sated (so like 60-70%)and lifted always in 3-6 rep ranges while pushing myself to my absolute max.
I was thinking about this just this morning! I started eating at a moderate surplus (300-400 kcal) almost four weeks ago, and while I have put on like 3 lbs I also feel like I've lost some fat from my butt.
I had a surplus of 250 and gained muscles on my ears but lost fat on my nose.
Excellent video Jeff great work
RUclips should pay these fitness RUclipsrs that bless us with knowledge more money. 😂
This is flawed information. Do not listen to it.
Thank you sharing this, found this very informative. Also enjoyed your speaking tone + tempo, effortless listening . Subscribed