Say it with me, “Lower the weight. Use perfect form. Full range of motion. Flex and hold at the peak of the exercise.” This is the most important thing to building muscle for 95% of new or beginner lifters.
@@mattnguyen1672 what? You slow down the motion and hold at peak yo increase time under tension. Muscles are under stress for a longer duration of the movement so you maximize muscle tears and feel the burn. It also helps to feel the muscle and build that mind muscle connection. I don’t know why you’re trying to compare good training to real life scenarios. You don’t go to the gym to apply what you learnt at the gym to your job😂
@@sonalattapattu4402 look into Olympic lifters and you’ll see that they train twitch muscle fibers and fast motions. There’s a time and place for both training types. I like to do a mix of both fast twitch and slow twitch slow and controlled exercises
Please promise us that you will remain this no-nonsense and simple video focused regardless of how big you get. You are awesome. Thanks for the content!
This is absolutely achievable. I was 170lbs, chubby and weak a month ago. I cut out carbs completely and switched to an animal based diet (mainly eggs, red meat, milk, cheese) and weight started falling off. Lost 5 pounds in the first week. I started working out a couple times a week based on your videos and I am really happy with my physique. I still eat until I'm full and I'm down 10 pounds, but I also put on muscle and I feel strong. I still can't believe how much diet impacts your body and it's only been a month! I'm gonna keep going! Thanks for the awesome content!
How did you get enough calories in your diet while keeping the Carbs low , that’s my issue at the moment trying to lower my carbs but still get enough calories in for the day
Nice I’m just starting out on the carnivore also. Bout three weeks in and down almost 15 pounds. Just starting to get serious with working out, as I was only doing push-ups here and there, with no real schedule. Im stoked to have found these videos. Also the key is to take in a ton of fat! Fatty meats and butter.
@@JustAnotherKatie I assume one should add some form of beans or leafy vegetables, oats of fruits for the fibre, its not adding much in calories but important for a healthy digestion. Mainly eggs, meat and dairy wont give you enough fibre in the long run.
Glad to see you uploaded man. I recently discovered your channel and you’ve inspired me to get a gym membership and work out. You come off as a real person too and not some giant promoting supplements and protein powder like most RUclips fitness guys I come across. Looking forward to your future videos.
100% agree with the part about him coming off as a real person. really surprised me when I found the channel and honestly its probably the reason i stayed
he has like what 65kg only??? he is skinny "jacked".... those auswitz people were more jacked than him by that criteria. He looks very small in clothes...like undeveloped child. Recomp wasnt the right choice for him.
@@joroc To go from super skinny to muscular is a difficult task as well, if not more difficult. Not everything has te be about losing weight. But keep on clowning if that's what makes you happy
I’ve been working out for two years. I’ve been focused on doing more reps as opposed to less, more intense reps. I’m gonna try switching it up after seeing this video. Less reps but with more weight. Hopefully I see some changes
As long as your reps are not so light that you can do more than 30 till failure, you will see the *SAME* muscle gains compared to lifter heavier weight and lower reps. That has been proven over and over and over again in the science in the past couple decades now. The key to maximal hypertrophy, for both lighter and heavier weight, is to lift till you're 1-2 reps shy of failure. Most people stop too short, and that's the main reason they're not seeing the gains. It's not normally because the weight is too light.
The Greek God is back 🙌 Edit; I started doing body recomposition not even a week ago, this video couldn't be more perfect timing. Thanks for the advice, helps keep me motivated 👍
@@cursive1805 Update: At first it went horribly haha maybe after a week I posted this comment i gave up. But around April I started pushing myself to self improve more then ever, and in May I went to the gym for the first time in my life. Been going consistently since early June now and I've lost 10 lbs in the last 3 months and I'm getting stronger. My diets better, my mental health is better, and I'm happier. Basically, starting was the hardest part but once I got the ball rolling it became habitual. It's going great my boi 🍻
Please never change the style of your videos. No one just has a basic video of them talking anymore, they want to add all the extra bells and whistles. I can actually pay attention to your CONTENT
how’s it been? idk where to find how much to eat? i’m close to 5’8 i believe and last i checked am around 154 pounds and want to have an aesthetic build im curious if i just need maintenance calories instead
Hi Colin, greetings from Mexico! I just feel very motivated since I found your videos like 2 or 3 weeks ago and I just want to be like you, a skinny lean, cuz I'm a skinny fat rn. I'm trying to build some muscle on every part of my body too but I'm focusing on my abs, chest and arms. I don't have money for gym so im doing full calisthenics. So if you don't mind, I'll leave my calendar if you have time to check it out and give me some advices, I would like it. Monday: Cardio + Abs | Tuesday: Legs | Wednesday: Abs + Push-ups | Thursday: Legs | Friday: Abs + Push-ups | Sunday: Cardio + Pull-ups I can't do more Pull-ups cuz I dont have a bar and I can go one time per week to a park with bars, I'll get one bar asap. I also know that I need a diet, at the end of this month I'll go to a nutrionist. Thank you very much for your time and your videos, have been very useful for me. Also, sorry for my english lol. Keep it up man!
That’s awesome bro keep working hard it won’t go unrewarded! But maybe add some more exercises to your push-ups day like pike push ups. It’s a solid plan to start with though.
@@colinmurrayYT Thank you man I really appreciate it. And yeah, I'll add more exercises to push-ups just when I feel comfortable 'cause trust me, I have no strenght on my arms lol.
For people with milk allergies or who don't consume dairy and want good protein powder, pea protein isolate is shown to be just as effective for muscle growth in multiple long-term studies. Hemp and soy protein isolates are also good, as they have complete amino acid profiles.
Colin your videos are the best on youtube.. you explain everything .. answers questions., make useful suggestions., and your incredible pics prove every point you make.. Have read a lot about body recomo and this video answered every question.. also you state how it's possible for whatever your current body shape is.. even those of us who are skinny minnies can improve., it's all in the calorie deficit.. the skinnier you are the smaller this needs to be! Thank you for these videos., they are so helpful to everyone.. and you are such a kind and personable guy.. doing all this to help others.. someone like you does not come around very often.. sure hope you know how much you are appreciated.. BTW.. broke my heart watching you cut up that sad little slice of bread,, sure hope you get your toaster soon :) Jen999💙
@@colinmurrayYT You are welcome.. thanks again for all you do.. when you get your toaster.. get one with wide slots so you can toast English muffins and whole grain waffles.. soooooo good., and good for you too :)
My problem was that I didn't stick to it. I was very consistent, tracking everything like the data nerd I am. Using MyFitness Pal for diet, workout Journals for every Gym session and plugging more data into a spreadsheet to measure/streamline my progress. [Did this for 4 months, I saw progress and was motivated] But then I went on holiday in August for 3 weeks. Went off the diet. Came back and Gym was ok- pretty weak. October was the second nail, injured my knee by falling into a manhole. And November, I got a severe neck infection. Ive gained a lot of weight back and going to start next week with a fresh look, optimizing the methods I undertook last year. I watched this video before, returned to rekindle myself. Thank you.
this also requires for you to be highly active during the day, and also being young (because of testosterone) helps a lot. And also being consistent for years, because is not like your muscles are going to develop by itself while in a calorie deficit. so be patient while doing do, it will take months and sometimes years depending on your age and other variables.
1g per lb is overkill. Recent studies show you can get away with as little as .76g per pound. It might seem like a small difference but it really totally changes the options available to you if you're doing a larger deficit
Hey man just wanted to say thank you for your videos I like your channel because it's straight to the point and based on your personal experience. Keep the good work mate!
I did weightliftinf for like 7 years, 450 pounds deadlifts etc. Stopped working out for 2-3 years and lost all my muscle and just gained fat. Started this year going back hard like I used too. 1 month later and I just lost 2 pounds but a lot of body fat and the muscle gains are INSANE for just a month. Muscle memory is NO joke.
Dude you have a really cool channel. Do you have any tips for me. I’ve been hard in the gym with a calorie deficit since January. I’ve lost 13Kgs. I’m really happy about it. Think I’ll keep with this for a month or two to get rid of the last bits of belly fat. Tips for a clean bulk? I really need a bigger upper body.
I like your videos man, I’ve already made really good progress at the gym but your content just motivates me more to continue with it. 💪 Also side note you’re really attractive 😅 I like the earring 👌
It works. Have done it for the past 6 months. My deficit was 1700-2000kal(176cm/85kg at the time) on a daily base. I was very consistent with my training which was: Push/Pull/Legs/Restday 6x a week. I never missed a single session. Daily protein intake was 120-170g since i weight 78 now(was 85kg before 6 months). I really paid attention on what i ate since i wanted to remain precise with my daily intake(such as 60-70g Fat a day and not more than 150-200g carbs)Everything is based on my own body weight and height. Ate enough protein to build muscle and not lose any muscle while the body recomposition. Now i lost 8kg, got lean from 22 body fat to 15% body fat based on BMI. I got a lot muscular, very vascular and of a lot stronger overall. IMPORTANT: it is a very slow process and you won't notice a big difference in the first 2 months. IT is slow because you carefully cut slowly bodyfat but at the same time build muscles. I could have lost the 8kg in 2-4months if i wanted to, but i would had lost muscles and fat. The first places where i started to lose fat in the first 2-3 moths were my arms, legs, back and towards the end after 5-6 months was my belly and my sides. It differs from person to person. You could lose fat on your legs first and then maybe belly(rarely) then back and then maybe arms. You can't choose where to lose your fat first. The more you do the deficit or body recomposition the closer you come to your goal to finally lose fat on your long awaited body part. Notes to succeed : Consistency: very important to train(seriously) every week and have a plan, for example: push/pull/legs/rest/Chest-back/arms /Idk what your time line is but this plan right here works wonders. (Yes i did 6x a week push/pull/legs but it can be very hard for beginners or in the long run.) progressive overload: I pushed myself everyday, no matter what i trained if could do that exercise 8-12 reps i put on even more weight. Never stay static on the same weight since you're getting stronger every 1-2 weeks(depends on the exercise). Even if you put for example on your bench press bar 2-4kg plates on more you're getting stronger (don't underestimate small steps). Cheat day every 3-4weeks: my cheat day was nothing too crazy, the only cheat thing i ate on those days was a pizza and maybe a zero cola. Use a kcal calculator on your phone or even write down the stuff you eat to stay consistent. My supplements : ( Most important supplement) Creatin monohydrat ( 5g a day ) Omega 3 (Fish oil) with EPA and DHA Used for 3 months whey protein(Not anymore) it is not a must. If you can afford it buy whey protein powder. And this is my way of doing things.
Well done! You write that you have become more muscular, but I would like to know if your arms are bigger than they were before you started losing weight? I am also doing recomposition, but in six months despite the results in reps, my arms have not changed in size. They've gotten firmer and more sculpted, but they haven't grown in size at all.
for the diet portion, some form of intermittent fasting or keto is useful so that you switch your source of energy from carbohydrates to fats. this really just entails eating fewer carbs and replacing them with fats.
In Germany we have a dish called Hackepeter: just raw fine chopped pig meat on bread. Has like 17g protein in 100g of hackepeter so very good for workout and you get full by it
It depends where you start. And if you start skinny fat, this means like others after bulking, you have to do what others call cutting. That's what you describe here.
Bro Colin Murray, How did you changed your jaw and chin so much? That was an insane before/after and got me really curious Would you make a video on that?
I’m a 5’7 male at 180 lbs when I recently started doing a body recomp. Funny thing is, I was doing it without even knowing lol, I just started with the goal of shedding fat and building muscle. I’m down 5 lbs in my first week and I’ve never felt and looked stronger. I do wonder though, when will I see results? Ik it takes time but would 6 months be enough for a noticeable change?
as long as you keep to it and make sure you're eating the right stuff, 6 months is more than enough time for a noticeable change. I wish you great success with your fitness journey!
@@mannyblackstarI’m currently on a body recomp. 5’6 and 168lb right now (177 at the start of the year) and weight lifting 5 times a week and I dont cut my carbs. Mainly because it brings joy to my life and because personally, it doesn’t affect my weight loss that much. Maybe it will if I did, but it’s just not worth it for me. I hit my protein intake daily anyway
Hey Colin, you mentioned you're 6'3 in one of your videos (me too), how much do you weigh if you don't mind me asking? I'm right around 205 but only started weight training pretty recently. After watching this video though I'm really considering changing up how I do things!
Hey Colin! Been enjoying some of your vids and hearing about your journey. Something i wasn’t sure about was if you’re still in school. as a college student it’s been hard managing all my classes and hobbies, and thought it’d be cool if you had any tips on training while attending college. maybe even a day in the life?
I highly recommend making working out the first task of your day. Wake up, go to gym, shower. Go through your day and go to bed early as possible. If you wait till the end of the day you probably won’t feel like working out
@@colinmurrayYT Yeah at some point its not practical anymore. But for me it's great news, since now I know I can get a lot more mileage out of my home dumbbells by just increasing reps. No need to avoid 30 rep workouts, as long as the last ones are almost impossible. Total volume is the only thing that matters in the end.
You repeat a misconception that cardio can increase one’s appetite and therefore counterproductive. When I run hard, my appetite decreases. You dont’ feel like eating a big meal. My advice is simple: keep up your protein intake and avoid sugary foods.
Hi Colin great channel. I subscribed. I wanted to ask something if you have time please. I have previous injury to neck and spine and had surgery. I always avoid what you say low reps to failure as when I strain to hard I can easily inflame my neck or spine. So I do high reps which are less strain on my neck which you seem to say is not as good. Do you have any advice with achieving goals like the look you have with high reps? thanks
You can recomp on maintenance,it doesn't work for overweight people but for people that are skinny fat and have a normal to slightly underweight BMI,they should not do a deficit.
Say it with me, “Lower the weight. Use perfect form. Full range of motion. Flex and hold at the peak of the exercise.”
This is the most important thing to building muscle for 95% of new or beginner lifters.
Why lower the weight tho? Shouldn’t you add weight overtime? (PO)
lower the dumbbells slowly (resist on the way down) when you do reps. but increase the weights you’re working with over time.
In the real world we don’t move things slowly and flexing and holding. We use all of our muscle fibers to move a weight.
@@mattnguyen1672 what? You slow down the motion and hold at peak yo increase time under tension. Muscles are under stress for a longer duration of the movement so you maximize muscle tears and feel the burn. It also helps to feel the muscle and build that mind muscle connection. I don’t know why you’re trying to compare good training to real life scenarios. You don’t go to the gym to apply what you learnt at the gym to your job😂
@@sonalattapattu4402 look into Olympic lifters and you’ll see that they train twitch muscle fibers and fast motions. There’s a time and place for both training types. I like to do a mix of both fast twitch and slow twitch slow and controlled exercises
Please promise us that you will remain this no-nonsense and simple video focused regardless of how big you get.
You are awesome. Thanks for the content!
you have a really great communication style. laid back and chill but still obviously knows something valuable
This is absolutely achievable. I was 170lbs, chubby and weak a month ago. I cut out carbs completely and switched to an animal based diet (mainly eggs, red meat, milk, cheese) and weight started falling off. Lost 5 pounds in the first week. I started working out a couple times a week based on your videos and I am really happy with my physique. I still eat until I'm full and I'm down 10 pounds, but I also put on muscle and I feel strong. I still can't believe how much diet impacts your body and it's only been a month! I'm gonna keep going! Thanks for the awesome content!
Keep at it bro you’re killing it! It’s crazy how little changes make a big difference.
I thought you needed carbs for building muscle?
How did you get enough calories in your diet while keeping the Carbs low , that’s my issue at the moment trying to lower my carbs but still get enough calories in for the day
Nice I’m just starting out on the carnivore also. Bout three weeks in and down almost 15 pounds. Just starting to get serious with working out, as I was only doing push-ups here and there, with no real schedule. Im stoked to have found these videos.
Also the key is to take in a ton of fat! Fatty meats and butter.
@@JustAnotherKatie I assume one should add some form of beans or leafy vegetables, oats of fruits for the fibre, its not adding much in calories but important for a healthy digestion. Mainly eggs, meat and dairy wont give you enough fibre in the long run.
Glad to see you uploaded man. I recently discovered your channel and you’ve inspired me to get a gym membership and work out. You come off as a real person too and not some giant promoting supplements and protein powder like most RUclips fitness guys I come across. Looking forward to your future videos.
Ayye! Thank you I think you’ll really enjoy the gym once you get into it. Also I’ll keep posting so you have more to do.
100% agree with the part about him coming off as a real person. really surprised me when I found the channel and honestly its probably the reason i stayed
i love your content man, short, to the point, and relaxed, you arent pushing us to do something you are telling us what works and i appreciate it.
he has like what 65kg only???
he is skinny "jacked"....
those auswitz people were more jacked than him by that criteria.
He looks very small in clothes...like undeveloped child.
Recomp wasnt the right choice for him.
It's wild these videos and the assurance calmness in your voice makes me feel more confident about getting back in shape. Keep it up 👏
You seem genuine in your approach. People sense that, Collin. It helps folks like me feel comfortable taking your advice.
This is how RUclips should be like. Precise information. No nonsense. Remind me if the old days when RUclips first launch.
Your transformation pictures are incredible, very motivating! Keep at it!
Thank you! I'll keep at it
Transformation teen to adult 🤡
@@joroc What are you even trying to say
@@Jesperdekleuver The pictures are of him being tenager and just growing. Not like he was fat and transformed into mister fit
@@joroc To go from super skinny to muscular is a difficult task as well, if not more difficult. Not everything has te be about losing weight. But keep on clowning if that's what makes you happy
This channel needs more recognition and appreciation fr tho, you taught me so much, correcting my mistake and helped build my confidence more.
Yo that’s awesome thank you! I’m glad the videos are helping. Stay at it and let keep improving!
I'm not much of a fitness person or sporty person but I watched this and you seem like a genuinely nice person
I’m an athlete and one of the things that works 100% is doing heavy lifting first then doing HIIT conditioning after.
Coach Colin back at it again.
🫡🫡
you motivated me to keep workin out, your chill calm voice motivates me
no bs, pure content, lovely video
You are probably the fitness creator with the healthiest mindset in the whole platform. The vids are amazing, keep it up!
Thank you I will! 🙌
this my new favorite youtube channel , bro is legit
I’ve been working out for two years. I’ve been focused on doing more reps as opposed to less, more intense reps. I’m gonna try switching it up after seeing this video. Less reps but with more weight. Hopefully I see some changes
less reps and more weight to grow those guns man
@@oliverocket go scratch
As long as your reps are not so light that you can do more than 30 till failure, you will see the *SAME* muscle gains compared to lifter heavier weight and lower reps. That has been proven over and over and over again in the science in the past couple decades now. The key to maximal hypertrophy, for both lighter and heavier weight, is to lift till you're 1-2 reps shy of failure. Most people stop too short, and that's the main reason they're not seeing the gains. It's not normally because the weight is too light.
@@tristanhnlI will say it's a lot easier to do 12 reps to 1RIR than 30 for squats, unless you have some crazy cardio to keep up.
very informative video! thanks for getting straight to the point explaining it well. good luck to anyone on their journey!
The one thing I love about you is you are so humble! Thank you for lots of tips!
Thank you again for the awesome video Colin! I’ll pay you to be my gym buddy/video game squadmate.
Thank you! No need to pay bro if you're ever in Wisconsin we'll have to get a lift in
@@colinmurrayYT Sweet! I’ll message ya when I’m in the neighborhood!
The Greek God is back 🙌
Edit; I started doing body recomposition not even a week ago, this video couldn't be more perfect timing. Thanks for the advice, helps keep me motivated 👍
lol we here! but stay steady with the recomp good luck💪
How's it going bro
@@cursive1805
Update: At first it went horribly haha maybe after a week I posted this comment i gave up. But around April I started pushing myself to self improve more then ever, and in May I went to the gym for the first time in my life. Been going consistently since early June now and I've lost 10 lbs in the last 3 months and I'm getting stronger. My diets better, my mental health is better, and I'm happier.
Basically, starting was the hardest part but once I got the ball rolling it became habitual. It's going great my boi 🍻
thanks for the informative vid as always, colin ! excited for your merch to arrive in the mail ! keep it up 🙌
Anytime and thanks for supporting I hope you like shirt!
Please never change the style of your videos. No one just has a basic video of them talking anymore, they want to add all the extra bells and whistles. I can actually pay attention to your CONTENT
4:55 HAHAH, Okay, points for honesty
Three weeks in. Hoping the results are good.
Awesome good luck I hope it works for you
how’s it been? idk where to find how much to eat? i’m close to 5’8 i believe and last i checked am around 154 pounds and want to have an aesthetic build im curious if i just need maintenance calories instead
Great video, Colin. Keep it up man
Thank you I will🙏
Your vids keep going viral man! I appreciate your style cus you’re very chill & regular not like the meathead alpha workout channels 😅😅
Hi Colin, greetings from Mexico! I just feel very motivated since I found your videos like 2 or 3 weeks ago and I just want to be like you, a skinny lean, cuz I'm a skinny fat rn. I'm trying to build some muscle on every part of my body too but I'm focusing on my abs, chest and arms. I don't have money for gym so im doing full calisthenics. So if you don't mind, I'll leave my calendar if you have time to check it out and give me some advices, I would like it.
Monday: Cardio + Abs | Tuesday: Legs | Wednesday: Abs + Push-ups | Thursday: Legs | Friday: Abs + Push-ups | Sunday: Cardio + Pull-ups
I can't do more Pull-ups cuz I dont have a bar and I can go one time per week to a park with bars, I'll get one bar asap. I also know that I need a diet, at the end of this month I'll go to a nutrionist.
Thank you very much for your time and your videos, have been very useful for me. Also, sorry for my english lol. Keep it up man!
That’s awesome bro keep working hard it won’t go unrewarded! But maybe add some more exercises to your push-ups day like pike push ups. It’s a solid plan to start with though.
@@colinmurrayYT Thank you man I really appreciate it. And yeah, I'll add more exercises to push-ups just when I feel comfortable 'cause trust me, I have no strenght on my arms lol.
What a perfect video! I look skinny outside but my belly is just big and I want to maybe do a body recomp to fix this. Thanks for the vid!
Thank you glad it was helpful!
For people with milk allergies or who don't consume dairy and want good protein powder, pea protein isolate is shown to be just as effective for muscle growth in multiple long-term studies. Hemp and soy protein isolates are also good, as they have complete amino acid profiles.
all protein powder I've tried makes me nauseous, whether its plant or animal
Great stuff Brotha
I haven't been pushing myself quite as much as i could. This will be good
It's good to see layne getting fit in this way, I hope to see him in the band again and again and again
Really informative video. Straight to the point, no extra BS. #Salute.
love the video, love the simplicity of it all, u seem like a super cool guy to hang around with :D lots of love, keep it going!
Colin your videos are the best on youtube.. you explain everything .. answers questions., make useful suggestions., and your incredible pics prove every point you make..
Have read a lot about body recomo and this video answered every question.. also you state how it's possible for whatever your current body shape is.. even those of us who are skinny minnies can improve., it's all in the calorie deficit.. the skinnier you are the smaller this needs to be!
Thank you for these videos., they are so helpful to everyone.. and you are such a kind and personable guy.. doing all this to help others.. someone like you does not come around very often.. sure hope you know how much you are appreciated..
BTW.. broke my heart watching you cut up that sad little slice of bread,, sure hope you get your toaster soon :)
Jen999💙
Thank you! I’ll have buy one one of these days lol. I appreciate your support thought! Hope you have a great day
@@colinmurrayYT You are welcome.. thanks again for all you do.. when you get your toaster.. get one with wide slots so you can toast English muffins and whole grain waffles.. soooooo good., and good for you too :)
Best fitness RUclipsr
I really needed to see this today. Thank you
Any time!
Thanks bro. Straight to the point.
Thanks for the info 🦁🦁 keep it pushing .
My problem was that I didn't stick to it. I was very consistent, tracking everything like the data nerd I am. Using MyFitness Pal for diet, workout Journals for every Gym session and plugging more data into a spreadsheet to measure/streamline my progress. [Did this for 4 months, I saw progress and was motivated]
But then I went on holiday in August for 3 weeks. Went off the diet. Came back and Gym was ok- pretty weak. October was the second nail, injured my knee by falling into a manhole. And November, I got a severe neck infection. Ive gained a lot of weight back and going to start next week with a fresh look, optimizing the methods I undertook last year.
I watched this video before, returned to rekindle myself.
Thank you.
Good video once again Colin
Thank you🙌
this also requires for you to be highly active during the day, and also being young (because of testosterone) helps a lot. And also being consistent for years, because is not like your muscles are going to develop by itself while in a calorie deficit. so be patient while doing do, it will take months and sometimes years depending on your age and other variables.
1g per lb is overkill. Recent studies show you can get away with as little as .76g per pound. It might seem like a small difference but it really totally changes the options available to you if you're doing a larger deficit
nice vids man, keep it short and to the point
fantastic video - Thank you for posting it!
This makes a lot of sense. Thanks
These videos have been really inspirational for me. And ive been wondering. How many times do you workout a week and for how long? Im just curious
This kid knows his stuff
Great advice! Keep the content coming 🙌🏾
Thank you I will!
Great video short and on point
Dudes literally the GigaChad of Ginger’s. Awesome video 🙌
Hey man just wanted to say thank you for your videos I like your channel because it's straight to the point and based on your personal experience. Keep the good work mate!
Age 30 . Weight 112 . Height 183 cms. Goal to recomp in 6 months and get in the best shape of my life
HOW IS IT GOINGGG
Thanks for a channel with good content 👍🏼👍🏼
Have a nice day! thank you
I did weightliftinf for like 7 years, 450 pounds deadlifts etc. Stopped working out for 2-3 years and lost all my muscle and just gained fat.
Started this year going back hard like I used too. 1 month later and I just lost 2 pounds but a lot of body fat and the muscle gains are INSANE for just a month. Muscle memory is NO joke.
Congrats on the results man! Also were you on a caloric deficit and if so how much?
Thanks for this information. Now I know now
Great advice, thanks!
Amazing content. Thank you and wish you success
thank you 🙏
Your videos are genuinely inspiring
Dude you have a really cool channel. Do you have any tips for me. I’ve been hard in the gym with a calorie deficit since January. I’ve lost 13Kgs. I’m really happy about it. Think I’ll keep with this for a month or two to get rid of the last bits of belly fat. Tips for a clean bulk? I really need a bigger upper body.
Thank you so much for the amazing content!
Im very skinny and trying to bulk but I'll still checkout this video because its interesting to learn
I like your videos man, I’ve already made really good progress at the gym but your content just motivates me more to continue with it. 💪 Also side note you’re really attractive 😅 I like the earring 👌
Hi colin, can u also do a vid on how to improve your facial structure? your transformation was really amazing.
Thank you and I already made one it's on my channel if you want to check it out
It works. Have done it for the past 6 months. My deficit was 1700-2000kal(176cm/85kg at the time) on a daily base. I was very consistent with my training which was: Push/Pull/Legs/Restday 6x a week. I never missed a single session. Daily protein intake was 120-170g since i weight 78 now(was 85kg before 6 months). I really paid attention on what i ate since i wanted to remain precise with my daily intake(such as 60-70g Fat a day and not more than 150-200g carbs)Everything is based on my own body weight and height.
Ate enough protein to build muscle and not lose any muscle while the body recomposition. Now i lost 8kg, got lean from 22 body fat to 15% body fat based on BMI. I got a lot muscular, very vascular and of a lot stronger overall.
IMPORTANT: it is a very slow process and you won't notice a big difference in the first 2 months. IT is slow because you carefully cut slowly bodyfat but at the same time build muscles. I could have lost the 8kg in 2-4months if i wanted to, but i would had lost muscles and fat. The first places where i started to lose fat in the first 2-3 moths were my arms, legs, back and towards the end after 5-6 months was my belly and my sides. It differs from person to person. You could lose fat on your legs first and then maybe belly(rarely) then back and then maybe arms. You can't choose where to lose your fat first. The more you do the deficit or body recomposition the closer you come to your goal to finally lose fat on your long awaited body part.
Notes to succeed :
Consistency: very important to train(seriously) every week and have a plan, for example: push/pull/legs/rest/Chest-back/arms /Idk what your time line is but this plan right here works wonders. (Yes i did 6x a week push/pull/legs but it can be very hard for beginners or in the long run.)
progressive overload: I pushed myself everyday, no matter what i trained if could do that exercise 8-12 reps i put on even more weight. Never stay static on the same weight since you're getting stronger every 1-2 weeks(depends on the exercise). Even if you put for example on your bench press bar 2-4kg plates on more you're getting stronger (don't underestimate small steps).
Cheat day every 3-4weeks: my cheat day was nothing too crazy, the only cheat thing i ate on those days was a pizza and maybe a zero cola.
Use a kcal calculator on your phone or even write down the stuff you eat to stay consistent.
My supplements :
( Most important supplement) Creatin monohydrat ( 5g a day )
Omega 3 (Fish oil) with EPA and DHA
Used for 3 months whey protein(Not anymore) it is not a must. If you can afford it buy whey protein powder.
And this is my way of doing things.
Well done! You write that you have become more muscular, but I would like to know if your arms are bigger than they were before you started losing weight? I am also doing recomposition, but in six months despite the results in reps, my arms have not changed in size. They've gotten firmer and more sculpted, but they haven't grown in size at all.
Great video. I learned a lot. Thank you 😀
Anytime glad you enjoyed it
Positive comment for the algorithm King. Stay focused.
for the diet portion, some form of intermittent fasting or keto is useful so that you switch your source of energy from carbohydrates to fats. this really just entails eating fewer carbs and replacing them with fats.
In Germany we have a dish called Hackepeter: just raw fine chopped pig meat on bread. Has like 17g protein in 100g of hackepeter so very good for workout and you get full by it
It depends where you start. And if you start skinny fat, this means like others after bulking, you have to do what others call cutting. That's what you describe here.
I like your sense of humor
Thank you!
Very helpful thank you! Btw… chin/jawline before and after- did you actually do something to change the composition of that??
excellent video, thank you.
You initial point is my goal.
Bro Colin Murray, How did you changed your jaw and chin so much? That was an insane before/after and got me really curious
Would you make a video on that?
Yeah bro it’s on my channel it was one of the first ones I made
Nice, bro! What hing it right now. INSANE transformation, congrats
creatine and whey protein. Still trying to get that protein in while on a deficit. 20 lbs down! strength is up! Woooo!
Great vid. What should the percent for macros be? I’m going to do this but I’ve got my current macros at 50% protein, 40% fat and 10% carbs?
Thank you emperor Nero
Based advice! And relaxing voice 😆
I’m a 5’7 male at 180 lbs when I recently started doing a body recomp. Funny thing is, I was doing it without even knowing lol, I just started with the goal of shedding fat and building muscle. I’m down 5 lbs in my first week and I’ve never felt and looked stronger. I do wonder though, when will I see results? Ik it takes time but would 6 months be enough for a noticeable change?
as long as you keep to it and make sure you're eating the right stuff, 6 months is more than enough time for a noticeable change. I wish you great success with your fitness journey!
Did you cut the carbs completely?
@@mannyblackstarI’m currently on a body recomp. 5’6 and 168lb right now (177 at the start of the year) and weight lifting 5 times a week and I dont cut my carbs. Mainly because it brings joy to my life and because personally, it doesn’t affect my weight loss that much. Maybe it will if I did, but it’s just not worth it for me. I hit my protein intake daily anyway
@@meekofortin14 how much protein you're having?
@@mannyblackstarI lost 50 pounds and worked out the whole time. Protein is important but you don’t need more than gram per pound of body weight a day.
Beautiful tall Ginger ❤️
Lol wtf 😂
Yo 😂
Tf bru😭
Nice to see someone thirsting on a man 👍
@@pahkyuhe’s a beautiful tall ginger. What about that is hard to understand? 🤷🏾♂️
Early and needed thx
Hey Colin, you mentioned you're 6'3 in one of your videos (me too), how much do you weigh if you don't mind me asking? I'm right around 205 but only started weight training pretty recently. After watching this video though I'm really considering changing up how I do things!
Yeah I'm 185 and I'm just trying to stay at that
Nice, 6'4" 193 & I hear I'm underweight but i think I look the best, versus being heavier
Thanks Colin
Dude you’re a crack up😂 this is the media the people want! You’re a legend🤘🏽🤘🏽
Hey Colin! Been enjoying some of your vids and hearing about your journey. Something i wasn’t sure about was if you’re still in school. as a college student it’s been hard managing all my classes and hobbies, and thought it’d be cool if you had any tips on training while attending college. maybe even a day in the life?
I highly recommend making working out the first task of your day. Wake up, go to gym, shower. Go through your day and go to bed early as possible. If you wait till the end of the day you probably won’t feel like working out
Cardio is fairly crucial though to get that diced look🤔maybe I’m wrong.
Really helpful video though bro… cheers
New research surfaced that for muscle hypertrophy, the rep range does not matter. As long as you're training at 80%max intensity.
yeah but if you go to those higher rep ranges like 25 other factors can stop you from getting there. So it just makes sense to move more weight.
@@colinmurrayYT Yeah at some point its not practical anymore. But for me it's great news, since now I know I can get a lot more mileage out of my home dumbbells by just increasing reps. No need to avoid 30 rep workouts, as long as the last ones are almost impossible. Total volume is the only thing that matters in the end.
Facts and good luck with those workout they're probably going to be painful but in a good way lol.
@@colinmurrayYT Thanks dude, you're a sculpture and I have still a long way to go 👌
You repeat a misconception that cardio can increase one’s appetite and therefore counterproductive. When I run hard, my appetite decreases. You dont’ feel like eating a big meal. My advice is simple: keep up your protein intake and avoid sugary foods.
The saving for a toaster comment cracked me up yo
Thank you.
Hi Colin great channel. I subscribed. I wanted to ask something if you have time please. I have previous injury to neck and spine and had surgery. I always avoid what you say low reps to failure as when I strain to hard I can easily inflame my neck or spine. So I do high reps which are less strain on my neck which you seem to say is not as good. Do you have any advice with achieving goals like the look you have with high reps? thanks
4:34
How did you achieve this amazing jawline? You look like a totally different human being to be honest 😂
Lol yeah I’m made a whole video about it on my channel if you want
1:02 , I've never seen your channel before, but is that the Stumptown Coffee Tilamook Yogurt?
You can recomp on maintenance,it doesn't work for overweight people but for people that are skinny fat and have a normal to slightly underweight BMI,they should not do a deficit.
What’s your addy ill send you a toaster..😂 i love your videos
Thank you😂 but it’s ok I finally got one it’s awesome