The Effects of Under-eating & Muscle Growth
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- Опубликовано: 11 сен 2024
- In this QUAH Sal, Adam, & Justin answer the question “In terms of building muscle, it is possible to slightly hit or exceed your protein goal of 1 gram per pound of body weight, but still have lackluster results because your calories or too low?”
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“The Effects of Under-eating & Muscle Growth“
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Развлечения
I learned this the hard way. Spun my wheels for a year trying to "maingain" while keeping my protein high. Doesn't work, you have to EAT.
You probably got fat
I was just broke, but still went to the gym and ate less but now I got a cool job that pays a little more. But at that moment in my gym life, I had many times stuck on same weight lifted and barely growing
If you have high body fat, you don't have to worry about calorie surplus when you're going 1 gram of protien per pound of weight. The extra calories needed to build muscle essentially comes right out of the stored fat you already have.
Thank you that's what I was looking for!!
@@ginmil3436 You're welcome!! It works WAY better when you're either a new lifter, or your muscles are detrained for over a long period of time. For the BEST results, set your grams of protein to the body weight you want to be at.
Example: if you weigh 260lbs with high body fat and you want to get to 200lbs, eat 200lbs of protein at a caloric deficit, and focus on progressive overload workouts for upper body, and push and pull exercises for lower workouts.
@@V4ultr3mTV mucho luv bro! Thanks again! WE ALL GONNA MAKE IT BRAH!!!💪💪🔥🔥
@@ginmil3436 HELLLLL YEEEEEEEEAAAAAAHHHHH!!!! 💪💪💪💪💪
That’s the thing about putting on mass, a lot of individuals tend to overestimate their calorie intake.
There was a time where I felt like I couldn’t pack on the weight, even though I “felt” like I was eating a lot. Once I actually got down and calculated throughout the course of the week I noticed I was hovering between the 2000-2500 calorie range. I was essentially doing the bare minimum.
Count your calories folk, you can’t keep a log mentally.
As a short person who needs 1900 calories at maintenance I have to watch or actually calorie count what I eat otherwise I'm gaining weight eating 2000+ calories a day is super easy most of the time.
That's why, for me, I track my foods on an app. It makes it much easier, faster and you have so much more control I think
@@nickhoward3795 yup and when you actually know how much food has in calories you start to realize the healthier you eat the more you can eat, sometimes you can get full off 400-600 calories if it's the right food when before I would eat 700-1000 calories of junk food to get full and it didn't keep me satiated long for the most part.
@@Leoink1 Exactly man, in that way I think it can also form healthier choices and habits
what was ur weight and how much did u need to actually eat?
I've built muscle and strength with 90% bodyweight program, walking, limited eating window, and definitely a calorie deficit.
It can be done without a calorie surplus.
Yes but you did a 90% body weight program. If you tried doing that while doing a 90% heavy lifting program I assure you would need to eat more calories.
@@justinanthony1870 OK, but I gained muscle while "under eating". I'm saying it can be done.
You can gain muscle to a point. If you're a newbie no matter what you do you're going to gain muscle as long as you're doing SOMETHING. But when you have a nice base you're not going to gain muscle in a deficit. You'll be leaner and look better though.
You lost weight and got leaner giving the appearance of muscle gain.
Can you elaborate more on your day to day diet and training and how long did it take for improvement/noticeable muscle growth
Maybe for people who are already in great shape and have been lifting awhile but for someone who has plenty of fat can build muscle with lower calories.
This.
This video applies to the skinny hardgainers
This is likely not true, the conversion is not exact I think they proved, The Colorado Experiment was debunked because the guy doing the trial was doing steroids, you still need food
@@nomaderic thats me. i always thought i had a fast metabolism, i think it just is that i under estimate the amount of calories in my foods ha
@oldspiced my nephew is the same way. He lifts and workouts regularly but he isn't even 150lbs. He's way way too focused on getting protein instead of calories and I keep trying to explain to him that even though both are important that calories are more important. You can eat all the protein you want but if you're in a caloric deficit then you aren't gaining weight
What an amazing analogy, the workers and building house...
My growth hit me hard with a huge decrease in strength and increase in fatigue. As a marine corps reservist it is very hard to maintain a ready to fight cardiovascular endurance, while trying to do a bodybuilding training program 5-6x a week, working 2 jobs on my civilian side, having a girlfriend and trying to create a brand. I put this work on myself and at the end of the day and morning I have no problem doing it most of the time but I barely eat with no time on my hands. I don’t feel how I used to in the gym and probably eat 1 full meal a day with 1 protein shake a week.
It's not good to do too many things at once, that hinders your progress in each. I would filter out what was less important to me.
This is the info I've been looking for. I fit into the body type he's talking about. I've been trying to decide if I should bulk. (I really hate eating that much food!). But I feel like I definitely need to. I'm just not getting bigger fast enough. I work too hard at my workouts to leave those gains on the table . A bulk it is. At least for a few months to see how much of a difference it makes.
💪🏾
Don’t rush it bro it takes time. Keep a log on the calories and make sure you stay consistent
How’d it go man?!
what happened?
I’m learning this lesson now lol
I'd say it is possible to gain muscle and be in a caloric deficit to an extent.
Your metabolism will adapt and you will get those "newbie gains" and even look pretty damn good BUT if you're looking to keep improving your strength and gain solid muscle throughout your journey you will definitely need to adjust your caloric and macro intake accordingly.
Thank you man. I kinda figured but was wondering. I don't need to gain much but I need to gain. Calories 💪 got it
What confuses me is I'm getting stronger, adding reps or weight every damn worKout (Starting strength template) but not gaining size or weight.
You're building neural efficiency, basically the more you practice the lift the stronger you get at it. Gaining mass and muscle definitely Increases your strength but it's not the sole factor
@@levgorecki6691
Agreed
@@levgorecki6691 so would just upping your calories change to gains size or is there something else you should be doing since your getting stronger?
Eat more. The size will come
put on volume not intensity
Bro I really liked your analogy!
He stole it from Greg ducette
#1 - Trenbologna Sammiches
# 2 - See #1
When i was done this video, i went straight downstairs to eat a chocolate chip cookie no joke
If you have extra calories to spare (ie you're a little fat) wont your body use that fat as the extra calories it needs to compensate for a caloric deficit so you can still build muscle?
@@Mansell5Senna8 true, everyone's got a different view on that. Personally I know ive built muscle in a caloric deficit. Scale and body fat decreased while strength and muscularity increased. Those are the real factors I use to gauge my results.
years ago as a teenager i tried to lift. I trained hard but i didnt eat nearly enough. i only added about 15 pounds to my bench in 3 months and quit lol.
Sounds like you had a bad program
I don’t know when it started, or why it started, but I’m just not hungry ever and rarely get my calorie intake that I need. The last yearish I’ve developed this eating disorder and I fucking hate it.
Smoke weed ?
@@jamesrodds8597 You one of those cats that uses weed as a cure-all remedy?
Cant sleep - smoke weed
Cant eat - smoke weed
Foot amputated - smoke weed
@@cactusjackhausen8508 I was saying that perhaps weed could be potential cause as cannabis can suppresses your appetite if you smoke it regularly
@@cactusjackhausen8508 its funny cuz weed works for all 3 of the things u mentioned
My sister in law has 1 leg and weed helps with her pain
And we all know weed helps u eat and sleep haha
Weed has amazing benefits, no doubt.. But its also over hyped and touted as a cure all by its advocates (of which I am one)
Hard gainer here. I started drinking a lot of whole milk after saw a video from Mark Riptoe recomending it and slowly but surely I packed it on.
I might check that video out.
@@MZ95 is that a upside down panda?....
Cool lol
Whole milk is a great tool for hard gainers. 150 cals and 8g protein per cup.
Eat food. Drinking milk will just give you terrible shits.
This might be my problem, I struggle to eat over 1700 calories a day, but I hit all my protein, according to the maps macro calculator I need at least 2100 to maintain weight.
Just add a protein shake, add some peanut butter, the odd protein bar...you should easily be able to get over 1700
Whole milk too!
I focused on strength training for a year to lose weight and also kept my calories low for the same reason. 80lbs and a year later I’m burned out and injured
Did you at least grow muscle 😅 I’m in the same situation
@@Ok-lm4is my legs are looking great however ive had impingement in my left shoulder and havent been able to do any pressing motions for about 8 months. Just scheduled an MRI. I believe i was under recovering because I wasn't eating enough. I thought the soreness was normal and i kept pushing through it. Anyone who is reading this please listen to your body.
@@jacoballen5837 damn , get better 👍
@@Ok-lm4is had MRI yesterday. Torn labrum!
@@jacoballen5837 I got the same didn’t know till 2 years later how you feeling
Depending on your starting weight, if your calories are low, your body will get it from your fat stores! Your body isn't dumb. Focus on getting fat adapted and you'll probaby have no issues, up until you are at a really low bf%. I gained muscle and so much strength on minimal protein and calories when I was fat adapted, because my hormones were on point and working like they were meant to. Once you hit maintenance, you don't get that luxury, you then _need_ to hit your macros to avoid catabolism, fatigue etc.
Good point
I’m 46 , and my protein intake is far below what I need. As a result my lifts gone down. I eat one hearty fast food meal a day and lots of sugary soft drinks and candy bars. And I wonder why I’m stuck on doing 225 on bench for 10 reps for the last two years.
But why do the extra calories have to come from carbs and fats? What if you just take another scoop of protein that is very low on carbs and fats and also adds like 130 calories
This does not make sense to me. Help me out. If you are getting adequate protein, fats, and micronutrients, but still in a mild calorie deficit due to low carbs, then you won’t have optimal muscle growth? But if plain calories are the more important than protein, then adding a bag of chips (400 calories) daily will improve muscle growth?
Oh didn’t realise this I like the house building analogy I didn’t put my calories up at all just swapped out some food I was eating for protein powder but calories ended up the same. This seems so simple now that I hear it like this of course I need extra calories to build muscle especially as a lean person to begin with if my current diet doesn’t cause me to gain weight then I don’t know why I thought it would allow me to gain muscle
My Italian Gramma had it right the whole time, “mange!”
This seems to contradict the philosophy of reconstitution (i.e. losing fat and and gaining muscle at the same time)
Its all individual
Try what works for you
Recomposition
It seems that if you already have an abundance of fat then you can lower your calories, just from what I've seen in the comments. So what they're talking about in the video applies more to those who are quite thin I think.
James Fletcher thanks
@@jiimmyyy Re-comp is for guys that are skinnyfat, but don't weigh much so losing weight would be counter initiative. You eat at maintenance and add newbie gains to the frame to get better proportions.
Exactly! Thanks for sharing.
I belive this but at the same time the exact opposite is going on for me right now
I'm in a very large deficit (I fast every other day and eat one large meal every 48 hours).....my fat is flying off (im chubby but not obese) and all my lifts are still going up. Especially my squat.
I've lost around 20 pounds since the beginning of June but have been gaining strength on every lift.
Your fat being shed off is being used as calories
Damn, so you eat every other day and how many calories do you get off that meal?
@@Hoggar3 yea im cutting bodyfat right now. In that meal probably about 2500 calories. Sometimes a little less sometimes a little more really until I'm satisfied.
I dont fast long term its just fasting is the simplest and easiest way to cut bodyfat quickly. When im maintaining I usually eat once a day.
This isn't optimal at all for someone with very little fat but for people who have a good deal of fat to lose. My body has the fuel it needs with all my extra stored fat.
@@shane3833exactly
I've always thought that too. It definitely must cost some good amount of calories for the muscle building process or something
ffs
What if I’m very overweight tho? Would it still matter if I’m under eating in calories trying to build muscle?
Better to be on a caloric deficit and lift weights. You will still build muscle. Good luck
Caffeine keeps you going right..?
What? So then how do people get muscular and lean? Won't excess calories turn into body fat? Aren't you supposed to cut calories after "bulking"?
the thing is the excess calories will be used to repair your muslces if you're in just a slight surplus.
This is and always has been my problem. I go to the gym every single day never miss not once. The absolute hardest thing is eating. The idea of making a protein shake is more difficult than doing 2 hours hard at the gym. I don’t know why the fuck this is why my brain finds eating food and making food so hard but working out is easy. Dunno. But I’m gonna do it now.
Try shooting for the same amount of calories but with less carbs and more animal fat, especially from red meat, butter, and dairy (if you eat dairy)
I can hardly afford anything to eat but I love working out i was 205 at one point when I could afford food now i weigh 188 I still have my muscle from before but it takes so much longer to gain new muscle
Now does this carry on for building speed and endurance ?
You just need to be able to understand and read your body and what it needs when it needs it.
Yea I find it hard to stomach my meals, and I would usually skip meals
Should I eat to the point that I'm uncomfortable? I eat all the time, restricting nothing other than shit that doesn't taste good. Still can't gain weight. Wtf??
Does this apply if one has excess fat tissue avaible on the body?
Nope if you are over 20 percent yer fine not bulking
What about calories stored in your fat???
What if ur trying to lose weight ? I’m still hitting my protein goal but not my caloric deficit goal it’s coming way under
Does this still hold true if your goal is weight loss?
Cardio and few calories and you should lose a lot of weight fast
Cardio and few calories and you should lose a lot of weight fast
@@james2065 yes fast but it won’t last like that
@@brittanycather2446 weight loss is not meant to last. Once you get to ideal weight you need to readjust to maintain, or pack on lean muscle. But the question was about weight loss.
@@james2065 Yeah but then you're stuck there cos the metabolism slows down and you have to keep your calories low and have to do ridiculous amounts of cardio just to maintain that weight loss (which is almost impossible for most to keep up)
It is much better to pack on some muscle which will change body composition and speed up the metabolism, help lose weight and is far more sustainable
how important are the fats? i always think that 75g is way too much for me, im 172 trying to gain muscle
Fats contain the fat-soluble vitamins A, D, E, and K, assuming they're animal fats. Eat 'em up.
What about on days where your not lifting, should you go a little less on calories?
Yer body will probably do that for u naturally.
No, you build muscle when you rest
Calories #1
Testosterone #2
Protein #3
Calorie surplus is the most important condition. No reasonable gain without it. So it is at #1.
Testosterone is at #2 bcoz it is more important for size and strength gains than protein. You see, women powerlifters and women weightlifters are also on calorie surplus and they are also taking high protein diet just like men but they are not as muscular and strong as men of the same weight class. Reason is that women naturally have far less testosterone than men.
This leaves protein at #3 as it can not do much if #1 & #2 are lacking.
I would think protein comes before testosterone, .....think about it? What would happen if u just injected testosterone for a month without eating....., and then do the opposite the next month.........; at the end of those 2months which month would make you loose more weight and or feel or get weaker ?...........
I think the answer is self explanatory with everything said.
Calories 1
Protein 2
Then testosterone 3
In my opinion .
@@chaosdweller actually all three are equally important for optimal results. These work in collaboration and lacking in any one will comprise the results.
I rated testosterone at 2 based on fact that women have low testosterone so even high protein plus calorie surplus don't get them close to men counterparts.
@@farhanhussain_ I see what your saying,....but when u look at it the way I explained it, u can clearly see the hormone testosterone is clearly the least anabolic substance, out of the 3.
@@chaosdweller yes I understand your point, basically we are saying the same thing but in different way.
You mentioned injecting testosterone WITHOUT eating and vice versa.
I say that one without others is useless, all go hand in hand for best results.
I've been eating enough but I keep getting weaker, and weaker, I know my protein is low but god, is protein actually that important?
i mean yeah its important but how low are we talking? need some numbers here.
This should work if you want to lose belly fat though,right?
I can eat 500 calories I super gain weight
What are the best ways to count or estimate calories.
Also pretty much every food you buy (at least in the US) will have more than enough info to get you what you need. Getting a food scale will really help if you want to be precise.
Read the fucking packet... if it's not in a packet Google it's calories.
MyFitnessPal app
@@greasedhasbulla7046 u mad bro?
@@haggon4049 just seems very obvious mate... You think you're a g bro?
Or just get Gregg Doucettes cook book.
Literally me 😂😂😂
I’ve been lifting for around 2 months now back anyways I’ve legit been eating to the point to we’re I kinda feel like imma throw up milk eggs in the morning before lift then a steak baked potato green beans lightly salted after work out then I’ll eat apples bananas maybe a sneak snack because I can’t help my self sometimes then another steak before bed idk if I’m doing anything wrong so correct me if so but from where I just started till now my progress has been crazy I lift heavy and go to failure or close to depending on what I’m doing on my last set I don’t drink pop or sodas anymore mainly just water and milk even tho I see my progress I still look at my self like I’m small idk if anybody else does this or not
129 likes and 0 comments!!?? WHYYYY?
idk if I’m under eating or not, but on days where do I don’t eat as many calories I feel weird muscle aches and chills. Is this normal?
If you feel like shit you gotta eat. Don’t go fucking crazy but eat enough today to not have aches
And your muscles are smaller and soft ???
22 per lb is insane. Totally not necessary.
Depends on your metabolism. I eat more than 22 per lb and I’m maintaining lol
I want to build muscle but I don’t want to get chubby
Is this 22kcal by lb of body weight also applicable for women? Sincerely, hard gainer.
Yes...worst case...you're gonna notice you're packing on a little fat...let that ride a few weeks and see how the muscle is,building. If muscle is building, it'll eat that little bit of fat over a few weeks after you have muscle. You don't wanna just get fat...but it just isn't the case that people gain clean muscle and no fat...you kinda yo yo a little. Again, I don't mean get real fat on a dirty bulk, but you probably will notice a little,fat build up at first after increasing calories. Just be patient and let it ride. You need it to get the muscle. Worst case, cut the calories, add cardio...fat drops in 3 or,4 weeks.
All this is fine but let’s be honest…anyone can get in shape
It’s not that complicated. It’s these guys business to make it seem complex
I come here ... and I find exactly exactly what I’m looking for, nothing more nothing less.
Like lean meat. Tailor fit !
Thanks so much for listening to my mom. 😢 You’re so sweet and generous .. >sniff<
Ahem ... sorry, got carried away there ... okay, thanks again, BD* !
*BD = Bulky Dudes
yeah. im definitely undereating
It's not hard to learn your BMR and then gauge your activity level between meals so you can fuel your macros and calories. If you CANT at least do that. Which ISNT A LOT. You're not serious about gaining muscle. Dead ass. If you cant do that much you're not seriously about your diet. That's considering you train hard and sleep and are hydrated. If you're not doing the basics then why tf are you even at the gym?
Bro Science from people selling purportedly scientific programmes.
Hardgainer?buy a big tub of mayonnaise and make sandwiches all day
Youll gain some weight alright
Or have a heart attack, cool
Just eat a bunch of shit, right?
Why not 5-6 x a day rice with meat, some tasty fruits and one or 2 whey shakes? Don't be lazy and destroy ur body with bullshit nutrition, eat every day a llitle more and u adapt to eat more,just like in the gym!
Lmao I’m literally eating McDonalds at 6 am and I look better than both of these dudes 😅 my metabolism must be out of this world
Sure
In what way better though? Yeah mcdonalds has high levels of calories and even proteins even though the food is a big portion of fake, but it still does