9:42 Losing 1Kg of body fat is extremely easy, you can make it in three weeks without losing any muscle. But gaining 600g of muscle is way harder and could take at least double time. Recomposition is great when you are recovering with "muscle memory" or you are a professional athlete JUST LIKE STUDIES from body recomposition, at least the high quality ones. Apart of course from newbies and obese people. If the goal is to gain muscle mass and you aren't in a calorie surplus then you are wasting time. Personally I calculate a 300 calorie surplus a day, that's the minimum I can eat considering the huge margin of error a regular person can make when calculating calorie intake vs the calories you are burning. It takes one single meal miscalculation to be in maintenance instead of surplus.
Def what I’ve been doing for about a year, staying same weight & losing fat & gaining muscle ie recomp, it’s real slow but it for sure works, huge for confidence bc can get even leaner while simultaneously seeing muscular change, it’s like exponential visibly even if it’s snails pace gain. Patience is easier to come by when u see results imho
Thanks for your informative videos! I was wondering if you have covered the topic of muscle atrophy, or if it is something you might make a video about in the future. When people don't lift weights for several weeks/months, after they come back, they cannot lift the same weights. Is it due to actual loss of muscle or does it have to do with neuromuscular connections, etc.?
Thanks for the kind donation! Here is a video I made on the topic ruclips.net/video/Cax1786i4iM/видео.html Essentially, you will lose muscle if you take time away from lifting. However, you can maintain muscle with pretty low volumes and it grows back rapidly after returning to training 👍
@@FlowHighPerformance1 Thanks! I wouldn't be surprised if it also depends to some degree on protein intake, i.e. maintaining more muscle during the period one doesn't work out if one consumes more protein
6:50 I'm doubting this chart is right. It shows the group eating extra carbs gained more muscle and lost more fat than the group who had protein & carbs?? I'd expect that to be switched. 7:52 Is this the same study? It's showing the small surplus group gained more muscle than larger surplus group on average and were the only one to not lose butt muscle.
Yes, the findings were a little unexpected. It goes to show that beyond a certain point, more protein doesnt have as much additional benefit. No, this is a different study in trained lifters
I'm not sure if you've touched on this elsewhere, but a huge challenge with deficit or maintenance when trying to gain muscle is that in the gym itself one has less active energy to lift. It's not just the feeling of hunger during the downtime. In the gym itself, one lacks that electricity of muscle contraction.
Where are the studies with gym goers who have been chasing lean gains for 5+ years with an already effective hypertrophy program? They always seem to do the studies with 1 year experience or elite athletes who aren’t necessarily chasing leans gains year in year out.
There isn't much evidence with highly trained lifters unfortunately - likely due to financial and practical limitations of research. Although, I am noticing many recent lifting studies using advanced lifters as subjects to resolve this issue 👍
Why don’t you do one yourself mate? You got the money huh? You think any studies can be conducted just like you want without considering anything? Think again.
1 kilo per week mate! Then maintain. You will get stronger if your goal is performance and not aesthetics bs mirror muscles. You want proof? Go seek advice from s n c coach who knows more than increasing cross sectional area aka hypertrophy but also force production.
@@jacklauren9359 Legitimate question, why would you not go for aesthetics? You'll end up FAR stronger and more capable than the average person even chasing pure aesthetics, so why would you want the strength over the looks? It's useless unless you're a powerlifter, and training for strength can lead to severe injuries. Strength and size are HEAVILY correlated anyway
Well, both groups were consuming a similar calorie intake, both had sufficient protein, and both were resistance training. I would expect minimal differences between them. These results weren't significantly different, and the small differences are probably just due to random chance
Guess I’m aiming for a recomp. I’m probably around 20-23% body fat with two years of lifting experience. This year, I focused on cutting from 100kg to 74kg after being pretty overweight, but it was a pretty aggressive, on-and-off process (training was also bad since i wasnt pushing myself hard enough when i was cutting) Right now, I’m trying to figure out whether to commit to a bulk or continue cutting down to around 12% body fat. been getting called skinny fat alot and been told to bulk up by alot of ppl would love to hear ur insights, as I’m unsure of what approach i should go with moving forward
@@idkanymore7995 Cut to 12-15%, then do bulk. If you keep bulking with your body fat, you are just gonna look worse or the same. If you are lean enough, even small amount of muscle will look good on you and you are gonna get motivated that way. Also to add some insight. The worst thing you can do is go on a bulk when you already feel/look fat. What will happen is that because of your fear of fat gain, you will be accidentaly maintaining half the time instead of bulking and therefore make no progress. And you will also look like shit at the same time
actually you SHOULD bulk for years if you are serious about building muscle, the key here is slow bulk aka 5% to 10% caloric surplus that would produce best result with minimum fat gains
@@Grahamgregorythethird bro literally every science based well knowned youtube body builder talked about this topic countless times, how while to build muscle while minising body fat and the importance of prolonged bulk cycles with slight caloric surplus You can search about this topic in Eric Helms , Alex Leonidas , Jeff nippard or Geoffrey verity Schofield channels
Yes, but it probably wont be linear weight gains. There is likely to be fluctuations in bodyweight and energy balance, but we are more concerned with the average trend over time
Correct for the most part. Not many young people will have the patience to see the bigger picture because they are getting left behind by their peers from social media bs 😂
@@FlowHighPerformance1you can do it slowly as you want but you'll be too fat after some time and have to go on a mini cut. I know cause I've tried it.
Body builders cut carbs down immensely close to show time if that’s what you’re referring to … to be lean and cut .. .. It’s because people still follow the stupid .. excessive carb loading to get bulk .. go keto .. raise the protein , fat , lower carbs , you’ll get bulk , without the carb fats . But .. it’s unhealthy to be extremely low body fat .. constantly . Or so we are told .also huge muscles are stupid and a waste of time 🤔🤷♂️🤷♂️🙄🙄
The increase/decrease in carbs is a product of energy balance (surplus vs deficit). When calories are reduced, a minimum fat intake is required for health, and a minimum protein intake helps with muscle retention. so the carbs usually end up being increased & decreased to the largest magnitude
Your videos helped me immensly this year! Went from 90kg and 23% body fat in August, to 83kg and 18% body fat in december! Achieved this by a calorie deficit of about 500kcal and on average 125g of protein per day, 3x per week moderate resitance training + 3x spinning for about 30min on average. Many thanks for the scientific explenations, helped me a lot and made me feel a lot better. 🤍
@Khalid-l1o9r yes, thank you! was surprised myself to see actual visible changes, especially upper arms became quite large, although i did full body workouts and did the calorie deficit the whole way through. probably good genetics as well
If those numbers are correct just 4 kg of the 7 kg you lost were fat, so you lost as much lean mass as fat. I am guessing you are not too big to start with at that weight so I wouldn't exactly call that great. You could have misjudged the fat % though
9:42 Losing 1Kg of body fat is extremely easy, you can make it in three weeks without losing any muscle. But gaining 600g of muscle is way harder and could take at least double time.
Recomposition is great when you are recovering with "muscle memory" or you are a professional athlete JUST LIKE STUDIES from body recomposition, at least the high quality ones. Apart of course from newbies and obese people.
If the goal is to gain muscle mass and you aren't in a calorie surplus then you are wasting time.
Personally I calculate a 300 calorie surplus a day, that's the minimum I can eat considering the huge margin of error a regular person can make when calculating calorie intake vs the calories you are burning. It takes one single meal miscalculation to be in maintenance instead of surplus.
Def what I’ve been doing for about a year, staying same weight & losing fat & gaining muscle ie recomp, it’s real slow but it for sure works, huge for confidence bc can get even leaner while simultaneously seeing muscular change, it’s like exponential visibly even if it’s snails pace gain. Patience is easier to come by when u see results imho
Thanks for your informative videos!
I was wondering if you have covered the topic of muscle atrophy, or if it is something you might make a video about in the future. When people don't lift weights for several weeks/months, after they come back, they cannot lift the same weights. Is it due to actual loss of muscle or does it have to do with neuromuscular connections, etc.?
Lane Norton covered the study on how often to work out to retain muscle and it was 1-2x a week iirc. You do lose muscle I believe.
Thanks for the kind donation!
Here is a video I made on the topic ruclips.net/video/Cax1786i4iM/видео.html
Essentially, you will lose muscle if you take time away from lifting. However, you can maintain muscle with pretty low volumes and it grows back rapidly after returning to training 👍
@@FlowHighPerformance1 Thanks! I wouldn't be surprised if it also depends to some degree on protein intake, i.e. maintaining more muscle during the period one doesn't work out if one consumes more protein
Yes, protein intake will likely have an impact too 👍
6:50 I'm doubting this chart is right. It shows the group eating extra carbs gained more muscle and lost more fat than the group who had protein & carbs?? I'd expect that to be switched.
7:52 Is this the same study? It's showing the small surplus group gained more muscle than larger surplus group on average and were the only one to not lose butt muscle.
Yes, the findings were a little unexpected. It goes to show that beyond a certain point, more protein doesnt have as much additional benefit.
No, this is a different study in trained lifters
doesn’t say more muscle, it says fat free mass. fat free mass includes glycogen, which is stored from carb intake.
@yunghooper7049 Good point. Some of that increase could be water.
I'm not sure if you've touched on this elsewhere, but a huge challenge with deficit or maintenance when trying to gain muscle is that in the gym itself one has less active energy to lift. It's not just the feeling of hunger during the downtime. In the gym itself, one lacks that electricity of muscle contraction.
If you rate of weight loss is slow and you aren't super lean, then your energy levels should be sufficient to provide a good stimulus 👍
Where are the studies with gym goers who have been chasing lean gains for 5+ years with an already effective hypertrophy program? They always seem to do the studies with 1 year experience or elite athletes who aren’t necessarily chasing leans gains year in year out.
a well controlled study is kinda expensive so we need to work with what we got
There isn't much evidence with highly trained lifters unfortunately - likely due to financial and practical limitations of research. Although, I am noticing many recent lifting studies using advanced lifters as subjects to resolve this issue 👍
Why don’t you do one yourself mate? You got the money huh? You think any studies can be conducted just like you want without considering anything? Think again.
@ ahh it’s been a while since I’ve made a harmless and curious question/comment on RUclips and now I remember why. Angry keyboard warriors 🤦♂️
@ there a bummer but good to know they’re starting to used advanced lifters.
Hi. Can we have a series on Body weight exercises too. How to optimize them for maximum hypertrophy.
planning on making a video on this topic at some point
@@FlowHighPerformance1 That will be great. Looking forward to that.
Very informative Thank you
no problem
So what rate of weight gain do I aim for as a lifter who’s 2.5 years in?
depends on body fat, but I would say around 0.1 - 0.2% per week
1 kilo per week mate! Then maintain. You will get stronger if your goal is performance and not aesthetics bs mirror muscles. You want proof? Go seek advice from s n c coach who knows more than increasing cross sectional area aka hypertrophy but also force production.
@@jacklauren9359 Legitimate question, why would you not go for aesthetics? You'll end up FAR stronger and more capable than the average person even chasing pure aesthetics, so why would you want the strength over the looks? It's useless unless you're a powerlifter, and training for strength can lead to severe injuries. Strength and size are HEAVILY correlated anyway
Just lower your calories and increase protein. Also lift heavy with cardio. Bang
Why did the group with carb only supplement gain more fat free mass
Well, both groups were consuming a similar calorie intake, both had sufficient protein, and both were resistance training. I would expect minimal differences between them. These results weren't significantly different, and the small differences are probably just due to random chance
what do you think of a high protein high fat low carb diet (around 100g) but 10-20 percent calorie above maintenance?
Well, what are you trying to accomplish with that diet?
Guess I’m aiming for a recomp. I’m probably around 20-23% body fat with two years of lifting experience. This year, I focused on cutting from 100kg to 74kg after being pretty overweight, but it was a pretty aggressive, on-and-off process (training was also bad since i wasnt pushing myself hard enough when i was cutting) Right now, I’m trying to figure out whether to commit to a bulk or continue cutting down to around 12% body fat. been getting called skinny fat alot and been told to bulk up by alot of ppl would love to hear ur insights, as I’m unsure of what approach i should go with moving forward
@@idkanymore7995 Cut to 12-15%, then do bulk. If you keep bulking with your body fat, you are just gonna look worse or the same. If you are lean enough, even small amount of muscle will look good on you and you are gonna get motivated that way.
Also to add some insight. The worst thing you can do is go on a bulk when you already feel/look fat. What will happen is that because of your fear of fat gain, you will be accidentaly maintaining half the time instead of bulking and therefore make no progress. And you will also look like shit at the same time
The answer is yes, but...
Correct. Don’t eat fat. High protein moderate carbs. Period
@@jacklauren9359no
Thank You So Much For This Quality Content..I've learnt a lot from you man💯💯
no problem 👍
Can you really lean bulk for years?
actually you SHOULD bulk for years if you are serious about building muscle, the key here is slow bulk aka 5% to 10% caloric surplus that would produce best result with minimum fat gains
@@Khalid-l1o9ris there any actual research showing that?
@@Grahamgregorythethird bro literally every science based well knowned youtube body builder talked about this topic countless times, how while to build muscle while minising body fat and the importance of prolonged bulk cycles with slight caloric surplus
You can search about this topic in Eric Helms , Alex Leonidas , Jeff nippard or Geoffrey verity Schofield channels
Yes, but it probably wont be linear weight gains. There is likely to be fluctuations in bodyweight and energy balance, but we are more concerned with the average trend over time
I cannot do anything with gaining weight except quit eating
Only if:
1. You are a beginner
2. You are on steroids
Or if you do it very slowly with effective training and a high protein intake
Correct for the most part. Not many young people will have the patience to see the bigger picture because they are getting left behind by their peers from social media bs 😂
@@FlowHighPerformance1you can do it slowly as you want but you'll be too fat after some time and have to go on a mini cut. I know cause I've tried it.
Body builders cut carbs down immensely close to show time if that’s what you’re referring to … to be lean and cut .. .. It’s because people still follow the stupid .. excessive carb loading to get bulk .. go keto .. raise the protein , fat , lower carbs , you’ll get bulk , without the carb fats . But .. it’s unhealthy to be extremely low body fat .. constantly . Or so we are told .also huge muscles are stupid and a waste of time 🤔🤷♂️🤷♂️🙄🙄
There are no carb fats.
The increase/decrease in carbs is a product of energy balance (surplus vs deficit). When calories are reduced, a minimum fat intake is required for health, and a minimum protein intake helps with muscle retention. so the carbs usually end up being increased & decreased to the largest magnitude
Your videos helped me immensly this year!
Went from 90kg and 23% body fat in August, to 83kg and 18% body fat in december!
Achieved this by a calorie deficit of about 500kcal and on average 125g of protein per day, 3x per week moderate resitance training + 3x spinning for about 30min on average.
Many thanks for the scientific explenations, helped me a lot and made me feel a lot better. 🤍
bro if bodyfat percentages you wrote is real then that is impressive you actually lost weight and built alot of muscles gratz
@Khalid-l1o9r yes, thank you! was surprised myself to see actual visible changes, especially upper arms became quite large, although i did full body workouts and did the calorie deficit the whole way through. probably good genetics as well
Congrats nice gains 👊🙌💪
Glad the information has been helpful. Keep up the great work 💪
If those numbers are correct just 4 kg of the 7 kg you lost were fat, so you lost as much lean mass as fat.
I am guessing you are not too big to start with at that weight so I wouldn't exactly call that great.
You could have misjudged the fat % though