Your channel feels like a safe haven from all the missinformation, lies and exaggerations in the online fitness space. You express yourself in a concise, easy to understand, but not too simple objective way. I'll gladly refer my friends getting into fitness to your channel if they are looking for advice.
@@FlowHighPerformance1 Would you consider doing a similar video on vitamins, minerals and micronutrients? Its nice to have a clear video that presents this sort of information so concretely
Hi man as a health care professional I want to say you are straight to the point and to the facts! I really hope you channel will eventually hit millions of subscribers it deserves!
I used to get so confused and overhelmed and even misguided by rhe info out there , your videos are the reason why i love the gym , now every thing is clear and simplified and i can focus on training .
I remember not too long ago that you only had a few thousand followers but looking at how fast this channel has grown since then, it makes me happy because of how educational and beneficial the content it provides is. 🙌
Once again, another amazing video filled with so much useful info. Hands down the best channel on RUclips for fitness. I’ve learned so much from your videos, that I have implemented myself.
I remember not too long ago that you only had a few thousand followers but looking at how fast this channel has grown since then, it makes me happy because of how educational and beneficial the content it provides is.
I just discovered your channel about a week ago, but I've been watching so many of them over the past week. They are incredibly informative, succinct, and very clean overall. Thank you for the amazing content!!
This channel is so helpful. I started my weight loss journey a few years ago and I've lost 90 pounds and hit my goal weight. Now I want to learn how to grow the weight back and muscle. One of the challenges of losing weight was actually educating myself so I was nervous about finding the right information to gain it in muscle but this channel has helped out a lot. My muscles are starting to become more defined and I'm getting more comments about them!
I've struggled gaining weight since i was a kid. This video helped me a lot and in just a few months i gained 10 kgs (i was very underweight) with calisthenics and right nutrition. I like to do very intense training sessions 2/3 times a week and i can tell you for sure that creatine helps a lot. It feels like the whole body is stronger and muscles are more "full" plus the recovery is faster. For some reason i can't take protein shakes, they make me very nauseous and sometimes i threw up, and instead of protein bars that cost too much for me i take canned tuna or other fishes. For intense training drinking Polase also helps me not faint
same i always struggled gaining weight, i do supplement protein shakes and creatine ontop of my diet i find if I have the shake with a meal it doesn't bother my stomach so i usually have a small one with every meal 2 or 3 a day
Awesome video - an idea for a future video - different types of nootropics e.g. L-Theanine, L-Tyrosine, Ashwagandda, Tongkat Ali, for workout and also mental performance!
Hello sir. First, I would like to say that your videos are great and you content is very useful. Second, I would love if you made a video for different ways of training like circuit training etc. Thank you! Greetings from Greece!!! 🇬🇷🇬🇷🇬🇷
I have bought a well written book on this topic. It is a great read but it takes hours to read and cost some money and storage space. This video condensed 95%of the essential points into a short well presented video. Great info 👍
Your videos are much superior to many health channels with great cameras and super editing but low content quality. I've got much value from your videos as an intermediate lifter. Keep up! Love from India 🇮🇳
One of the most comprehensive video on nutrition for muscle growth! Highly informative and insightful. This is so valuable and premium quality information. Thanks! Really appreciate the super helpful videos. I’m quite grateful to you. 🙏💪👍
I believe "recomping" is simply taking advantage of micro cuts and micro bulks happening over time, likely without the lifter's awareness. By micro cuts and bulks I mean overeating some days and undereating others. Why not take it to the extreme for rapid recomp? Lift heavy and eat in surplus Monday-Friday, fast during the weekends. Personally, I lift on MWF and fast every Sunday. I'm eating at maintenance every day except Sunday and I'm slowly losing weight, but my strength is either static or increasing, depending on the lift.
If you follow a lot of these channels you notice that there are roughly two types of advocates; those who are completely into calorie in/out counting, mostly the muscular fitness types, and those who involve hormones in the equation, mostly the more educated science types. It is sometimes hard to know who is right. I tend to give more credibility to the latter group. Makes quite a difference if you eat a stick of butter or some sugary thing of the same calorie value. Personally I do not count calories anymore, have done that for the past 5 years, but now focus on the nutrition value, (per calorie if you insist) . Long story short: if you eat healthy the hormonal balance returns, the cravings and hunger disappear and the body composition automatically follows.
These two concepts work together. Calorie balance is what will determine changes in bodyweight. However, hormones, biomarkers, food selection etc. can influence things like hunger, appetite, satiety eating behaviours etc. which will influence calorie intake. We cannot dismiss the calorie balance equation, but you don't have to track calories either 👍
Having more meals is probably better for appetite and hunger management. I need to consume multiple meals because of underlying stomach ulcers. By having regular meals, it avoids an empty stomach, the acid issue on the stomach walls is avoided when there are sufficient food to digest. On an empty stomach, ghelin hormones are released driving hunger to make us feed.
I have noticed similar sensations too. Eating around 3 meals / day is the sweet spot for me. Frequent enough to not leave me super hungry between meals, but not so frequent that each meal is not satiating 👍
Honestly, in my experience 80-120g of protein per day is adequate for almost anyone. I don’t really care if the literature contradicts that. Years of working out and personal training have taught me that most protein recommendations are needlessly high.
Yes, i think 80-120g is sufficient for most people. However, if your goal is to MAXIMISE muscle growth, then a higher protein intake may be necessary 👍
For 75kg male I seriously doubt 38g of fat per day is nearly enough. Going that low may not affect muscle growth but one is sure as hell going to suffer from serious side effects. Feeling of cold, hunger, brain fog, dry skin issues etc... And there is almost no way to make such small amount of fats good quality. I was at one point eating somewhere between 50-60g of mostly good quality fats and I was getting these huge hunger days every now and then. Totally uncontrollable eating. Going to 38g a day I'd probably end up eating my own arms losing any gains in the process..
I haven't seen much research on minimum fat requirements for health/body composition, so I am also not 100% confident in these recommendations. I would definitely suggest individualising this value based on how you feel 👍
I'm not saying you're wrong, but a lot of lifters cannot afford 230+g protein per day. In a single bag of chicken, which is about the cheapest high quality protein source one can eat, there are around 150g of protein, and so if one has 140lb of muscle mass, that would cost them between 15-25 dollars a day to get the recommended amount of protein. In other words, food alone could cost them around 175 dollars a week or greater! 😨
You only need to get around 1.6g / kg / day to essentially maximise muscle growth. So unless you are 140kg+ of mostly muscle, then you dont need to eat 230g+ of protein. Remember, this video uses kg, not lb 💪
Great video my friend. Since I work out early in the morning, I need to get back into the routine of eating some carbs beforehand. I used to eat a date with peanut butter on it. I should get back to that. Coffee....I got myself covered on that. I love my coffee. LOL!
Great video, i appreciate the effort you've made. But there is a one thing, a meta analysis shows that 2.5 - 3 g/kg/day daily protein intake may help with body recomposition. So 1.6 g/kg/day may not be sufficient in a cut or recomp phase. So, can you do a video about body recomp. I believe that would be much more helpful for most newbies and intermedietes.
Protein recommendations are a little low. Most studies show that .8g per lb of body weight of the protein is ideal and that 1g/lb would be covering your bases. 1.5g/kg would be roughly 20-25g less which is nearly one meal. I'd also say that creatine supplementation daily is fairly easy and many people stick to this fairly well. They just add the creatine in with their protein shake or water since it is flavorless.
Yes, consuming up to (and even greater than) 1g/lb/day of protein will have additional benefits, but as mentioned - diminishing returns. If creatine is practical to take, then go for it 💪
Hey there- 0.2 and 0.4 are 20% and 40% respectively...which would mean at 165lbs, 0.2 would be 33lbs/wk and 0.4 would be 66lbs/wk. Prolly should be 0.02 and 0.04 which are 3.3lbs and 6.6 lbs and still quite a jump
There are cases where one would need more than that 1.6 g per kg of body weight recommendation you mentioned. A full-body hypertrophic style workout would undoubtedly need more protein to achieve the same level of growth due to more muscles being stimulated. Otherwise a great video with excellent points.
@@FlowHighPerformance1 would you have the same gains if you ate 1200 cal of flour 800cal of olive oil and 600 cal of protein powder, and if you had food containing 100% RDV of every micronutrient since minerals and vitamins have a role in muscle building maybe not as much as protein but still a very decent amount
Yes, I think muscle growth outcomes would be similar..... In the short-term at least. Obviously a diet deficient in micronutrients is not going to be as healthy long-term - which can INDIRECTLY impact muscle growth. However, health is a different discussion. But I understand the point you are making 👍
@@FlowHighPerformance1 not for health but micronutrients DIRECTLY impact muscle growth for example Vitamin D is an essential nutrient for the maintenance of skeletal muscle and bone health. The vitamin D receptor (VDR) is present in muscle, Glutamine is necessary to maintain muscle protein, and so on
Calorie surplus where we eat more calories than we expend Maintenance calories when we eat the same amount of calories as what we expend resulting in no change in body weight over time Whereas we eat less calories than we expend resulting in weight loses over time A calorie deficit is the least anabolic state thag traineds it can be possible for muscle growth to be achieved in a deficit but it is just not ideal to maximize muscle growth calorie deficit so the best option for lifters trying to lost body fat but also comes with the trade off that muscle and slight muscle loss is a possibility too
I stay at maintenance and have gained a good amount of muscle over the last 10 years. As I’ve gotten older I can’t extreme bulk because the fat comes off much harder. Just keep the protein high.
Thanks for this great video, guiding us through the nutrition part of fat loss journey. I have a query regarding the protein intake. You mentioned 1.6gms/kg/day of protein, what is the body weight we consider here. Is it the total body weight or the lean muscle mass (without fat) ? For Ex: I weight 95Kgs currently with 33% body fat and 65kgs lean mass (without fat). Should I consume 65*1.6 = 104gms/day or 95*1.6 = 152gms/day. Difference in both is huge, hence pls guide.
When you calculate your protein intake per kg of lean body mass then it's different, it is recommended from 2.2-3.2gr of protein per kg of lean body mass
Good question. These recommendations are based on a 'healthy' body fat range - around 10-20% for males, and 20-30% for females. So if your bodyfat is above this range, then you can lower your protein intake since you have less total muscle mass relative to bodyweight. If you are extremely lean, then protein requirements may need to be increased. Hopefully this makes sense 👍
I feel like people get caught up in all this, work out for a couple of weeks, don't see results, and quit. Don't over complicate it, it's easy. When you work out, keep going. Your brain is going to tell you to stop WAY before the body is at it's limit. So here's what you need to know: when you feel like stopping, DON'T. Push through!.. then do another set, and another, when you think you've done enough sets, do another one! Then eat as much as your finances and schedule allows you to. Egg noodles, chicken thighs, rice, eggs, oatmeal, and potatoes are super cheap. I don't care what any videos say, the most important thing is CONSISTANCY. It doesn't matter what or how much you eat or sleep, if your not working out then, well.. NO results. Plain and simple. Good luck! stick with it! it likely takes longer than you think. Don't stop!
Is there any chance you would make a discord server for this channel? It would be so awesome if I were able to talk with a bunch of people who are actually able to fully grasp your concepts
Hi, I gotta say that I really enjoy the content here. Informative and interesting! One question if I may. is 0,2% per week of weight gain really considered slow? That sounds extremely fast to me. A person of 80 kg would gain 1,64kg a week? (3,61lbs). Would you not end up with a very high amount of body fat during a fairly short period of time?
These videos are great, but it's super frustrating that all the studies are for Men and not Women. How does the nutrition differ for women? Should we use the same figures for protein/carbs/fat or do we need less/more? It would be really nice if there were some videos solely for women who lift and want to gain muscle.
yes, most studies in sport science/nutrition are on men. Check out this video on how to scale protein intake based on sex, body fat etc. ruclips.net/video/t_UQz2pTpQc/видео.html All other recommendations in this video would be fairly similar for females 👍
Great video, but i noticed for the study on small and big surpluses it was for elite athletes, which have years of training experience. Just wondering if the data would change for beginners? I've heard that the newbie gains phase allows beginners to have bigger surpluses and build more muscle mass without too much fat, is this true? If so, how much? It would be awesome to see a video specifically for beginners with similar studies, but the subjects are beginners (less than 1 year training experience). But i loved the video, keep it up man
good question. yes, I would assume a newer lifter could benefit more from a larger surplus. Although this is speculative - it is difficult to know without solid evidence 👍
@@FlowHighPerformance1 thanks for such a quick reply, it shows you care a lot about the channel (which i can tell by the quality of the videos). You earned another sub and i hope this channel really grows
Hey, thank you for this great video! But i am confused about something. You mention that calorie intake before training is suggested for people who train while fasting however isn't that a bit contradictory? How can you be in a fasting state if you eat carbs before workout? 🤔 I would appreciate it if you could clarify that for me 🐥
@@Messup7654 eh, my diet is pretty balance, well I try to eat a balanced diet with cooking my meals and barely eating out so for the most part I don't consume as much non processed sugary foods, but I still can't imagine eating that much protein, my stomach can't handle that.
Great, informative video. But the creatine section was a bit odd. If you are in the habit of having a protein shake post workout, you just add the creatine into that. Post workout I have a frozen blueberry / whey powder / creatine blended smoothie. The creatine definitely adds a little extra strength and seems to slightly improve physique!
You can lose approximately 20 / 30 percent of protein intake in the form of TEF. Processing the protein that is eaten, into the Amino acid structures. 100 grams of protein minus TEF and you COULD end up only assimilating 70 grams. If that be the case, would / should you eat more protein? Cheers for uploading and sharing.
I don't think you need to eat more protein based on how much is actually absorbed. Most evidence simply looks at total daily intake and its effects on body composition. So even if you aren't using every gram for muscle building purposes, the recommendations already account for this 👍
I dont think it will make any significant difference for body composition outcomes. However, it could possibly influence sleep and digestion - but I dont know enough about that to comment 👍
You mean by protein intake just animal sources because a lot of meals contain vegetarian protein ( bread for ex) and We can’t consider them as a protein source of the total of 1.7g/kg/day
Animal protein is better absorbed but plant peotein will still build muscle, otherwise vegetarian and vegan lifters would have no muscle mass which isnt the case.
What would happen if ur in a surplus and ur training is on point as in most of the set are RPE 8-10 and ur numbers are going up but ur protein intake is very low?would i still make gains over the long term? And what would happen if u bulked too heavy and got a little too much body fat Should i do a mini cut or a recomp I heard the fat are just excess energy and if u do a recomp fat cells are gonna break down to fuel tge muscles
1. Yes, you would still make gains, but a higher protein intake will probably result in a slightly faster rate of muscle growth 2. I would recommend cutting. Recomping is definitely possible, but you wont be able to recomp multiple kg's of muscle/fat, you are looking more at grams. So i would recommend cutting to a body fat your are fairly comfortable with before going back into a surplus or recomping 👍
Is it me or does hitting 1.5g of protein per KG of bodyweight require a really strict diet if you want to be at a caloric deficit? I've found that to meet the right macros I need to eat almost exclusively meat, eggs and dairy T_T
Depends on many different factors such as current body fat, training routine, lifting experience, protein intake etc. In general, I would recommend gaining weight at around 0.1-0.3% BW per week for an extended time frame (at least 6 months) 👍
Anyone have hard time eating so much carbs through the day (210g in my case)? I barely can eat 200g of food containing carbs (buckwheat or rice). Lets say i boil 200g of raw rice, i will end up with at least with 600g of rice and that will bloat me so much.
Incredible video! Had a question regarding the training side of things; how should I change my training program when my goal is hypertrophy and I'm under lots of stress during this period? I was wondering if I should change anything. Thanks!
You can keep the same training, if you are still feeling good in the gym. If not, I would recommend reducing training volume (no. of sets) but keep everything else the same 👍
You should focus on sleep and ensure you are getting enough calories to manage excess fatigue that can accumulate. You may be more inclined to snack on junk food but it is important to ensure you're getting all your nutrients from mostly whole foods. Skip the junk and booze for when you have more room for fatigue/recovery.
This stuff has me confused as anything!! ... Am I right in thinking that for a skinny guy its better to be taking in more carbs than I'm burning to build muscle? I won't just get fatter? My build is skinny fat, big gut, love handles ect. I've started training and now trying to get my head around the diet side. I've stopped all the crap intake and I'm clean eating but the calories intake is hard to hit and I'm just not sure on how to go about it, eat more carbs to lose the fat and gain muscle or don't and lose the weight and gain muscle that way... Whats best????? 😵💫
@FlowHighPerformance1 that's exactly what I'm focusing on right now, hopefully it'll all start falling in to practice and I'll start seeing grains... Just got to keep at it! Thanks man 💪🏻
Your channel feels like a safe haven from all the missinformation, lies and exaggerations in the online fitness space. You express yourself in a concise, easy to understand, but not too simple objective way. I'll gladly refer my friends getting into fitness to your channel if they are looking for advice.
Glad to hear it! This is exactly the goal of this channel - to provide clear, unbiased information that is practically relevant 👍
I agree
@@FlowHighPerformance1 Would you consider doing a similar video on vitamins, minerals and micronutrients? Its nice to have a clear video that presents this sort of information so concretely
they spread misinformation as well, for example they say you should eat at a high meal frequency even though there is no proof
Exactly
Hi man as a health care professional I want to say you are straight to the point and to the facts! I really hope you channel will eventually hit millions of subscribers it deserves!
Glad to hear that you appreciate the content 👍
Tell me you’re a cna without telling me you’re a cna. 😂 people in low level jobs say “im in” blah blah. “I’m in finance” - Receptionist at a bank 😂😂😂
I used to get so confused and overhelmed and even misguided by rhe info out there , your videos are the reason why i love the gym , now every thing is clear and simplified and i can focus on training .
This is awesome to hear! Glad to hear the videos have been helpful 💪
Not gona lie your videos are so clear and to the point, no other nonsense ❤️❤️
Cheers, glad to hear it! This video isn't even published yet
I remember not too long ago that you only had a few thousand followers but looking at how fast this channel has grown since then, it makes me happy because of how educational and beneficial the content it provides is. 🙌
Yes, it is steadily growing over time. I'd like to think I am helping to educate the fitness world in some capacity 👍
@@FlowHighPerformance1 and you'd be right. The infographics on your insta also provide a wealth of info without any complexity
Dude ! You have covered a diploma course in 20 mins vdo... I'm happily ready even if I have to pay to watch & learn stuff like this ....♥️
I have a hypertrophy course coming out soon if you are interested 👍
Once again, another amazing video filled with so much useful info. Hands down the best channel on RUclips for fitness. I’ve learned so much from your videos, that I have implemented myself.
Cheers, glad to hear the videos are helpful 👍
@@FlowHighPerformance1 do you guys make custom workout programs?
If you send me an email at info@flowhighperformance.com we can arrange a custom training program 👍
@@FlowHighPerformance1 thanks a lot, shall send through an email!
You just saved my research project for school! Keet it up, man! Your the best
glad to help 👍
I remember not too long ago that you only had a few thousand followers but looking at how fast this channel has grown since then, it makes me happy because of how educational and beneficial the content it provides is.
glad to hear it
I just discovered your channel about a week ago, but I've been watching so many of them over the past week. They are incredibly informative, succinct, and very clean overall. Thank you for the amazing content!!
No problem, glad you enjoy the videos 👍
A very general guide would be to gain somewhere around 0.1 to 0.3 body weight per week
Protein 4 cal per gram
Carb 4 cal per gram
Fat 9 cal for gram
This channel is so helpful. I started my weight loss journey a few years ago and I've lost 90 pounds and hit my goal weight. Now I want to learn how to grow the weight back and muscle. One of the challenges of losing weight was actually educating myself so I was nervous about finding the right information to gain it in muscle but this channel has helped out a lot. My muscles are starting to become more defined and I'm getting more comments about them!
This is awesome to hear! Glad to hear this information had been helpful in your journey 👍
Good job for your efforts 💪🏻
I've struggled gaining weight since i was a kid. This video helped me a lot and in just a few months i gained 10 kgs (i was very underweight) with calisthenics and right nutrition. I like to do very intense training sessions 2/3 times a week and i can tell you for sure that creatine helps a lot. It feels like the whole body is stronger and muscles are more "full" plus the recovery is faster. For some reason i can't take protein shakes, they make me very nauseous and sometimes i threw up, and instead of protein bars that cost too much for me i take canned tuna or other fishes. For intense training drinking Polase also helps me not faint
same i always struggled gaining weight, i do supplement protein shakes and creatine ontop of my diet i find if I have the shake with a meal it doesn't bother my stomach so i usually have a small one with every meal 2 or 3 a day
Awesome video - an idea for a future video - different types of nootropics e.g. L-Theanine, L-Tyrosine, Ashwagandda, Tongkat Ali, for workout and also mental performance!
Cheers! I dont know enough about this topic to make a video on as of yet 👍
Ashwagandha causes liver cirrhosis if taken unsupervised btw. There are no peer reviewed studies linking it to testosterone levels.
@@FlowHighPerformance1 what about u
What kind suppliment and stuff u used for increase strength guid us please
I don't use any supplements 👍
I just love how your YT subscriptions are blowing up. Consistent, quality videos. Been with you since the beginning. Thanks for posting. 🙏
Appreciate your support 💪
I haven't seen a more complete video on this topic, keep it up.Thanks for bringing this content
no problem 👍
Hello sir. First, I would like to say that your videos are great and you content is very useful. Second, I would love if you made a video for different ways of training like circuit training etc. Thank you! Greetings from Greece!!! 🇬🇷🇬🇷🇬🇷
Cheers, glad to hear the videos are helpful! Will definitely consider it for future videos 👍
I have bought a well written book on this topic. It is a great read but it takes hours to read and cost some money and storage space. This video condensed 95%of the essential points into a short well presented video. Great info 👍
Glad to hear it! I try to make these videos concise and easy to understand 👍
Literally the best nutrition video I have ever seen...thank you.
Cheers, no problem 👍
Your videos are much superior to many health channels with great cameras and super editing but low content quality. I've got much value from your videos as an intermediate lifter. Keep up! Love from India 🇮🇳
Cheers 👍
Nice video. It’s so helpful! Keep up the good work. ✌🏼
Cheers 👍
One of the most comprehensive video on nutrition for muscle growth! Highly informative and insightful. This is so valuable and premium quality information. Thanks! Really appreciate the super helpful videos. I’m quite grateful to you. 🙏💪👍
Glad it was helpful 👍
YOU SAVED MY LIFE FLOW HIGH PERFORMANCE
glad to hear it 👍
Underrated channel
I love your page ! Keeps it SIMPLE
Get to 13-15% body fat, eat at maintenance levels, slow gain muscle.
The best video around RUclips, well done!
Cheers 👍
This is content of a very high quality. Keep it up!
Cheers, will do 💪
I believe "recomping" is simply taking advantage of micro cuts and micro bulks happening over time, likely without the lifter's awareness. By micro cuts and bulks I mean overeating some days and undereating others. Why not take it to the extreme for rapid recomp? Lift heavy and eat in surplus Monday-Friday, fast during the weekends. Personally, I lift on MWF and fast every Sunday. I'm eating at maintenance every day except Sunday and I'm slowly losing weight, but my strength is either static or increasing, depending on the lift.
Yes, this may be the cause of recomping 👍
Great video and information. I enjoyed the sources throughout from studies that are referenced in the video!
Cheers, glad to hear it 👍
Your the real goat
The amount of knowledge research and effort in your one video is so appreciatble❤❤
glad to hear you enjoy the videos 👍
@@FlowHighPerformance1
Sir i need help
I started going gym
Can please send me best upper lower split exercises
Great information! Thank you!
Glad it was helpful!
This is perfect. Hats off to you !
Glad to hear it 👍
If you follow a lot of these channels you notice that there are roughly two types of advocates; those who are completely into calorie in/out counting, mostly the muscular fitness types, and those who involve hormones in the equation, mostly the more educated science types.
It is sometimes hard to know who is right. I tend to give more credibility to the latter group. Makes quite a difference if you eat a stick of butter or some sugary thing of the same calorie value. Personally I do not count calories anymore, have done that for the past 5 years, but now focus on the nutrition value, (per calorie if you insist) . Long story short: if you eat healthy the hormonal balance returns, the cravings and hunger disappear and the body composition automatically follows.
These two concepts work together. Calorie balance is what will determine changes in bodyweight. However, hormones, biomarkers, food selection etc. can influence things like hunger, appetite, satiety eating behaviours etc. which will influence calorie intake. We cannot dismiss the calorie balance equation, but you don't have to track calories either 👍
Loud and clear. Thanks.
Another helpful video, thank you from France 🙏
Glad it was helpful 👍
Having more meals is probably better for appetite and hunger management. I need to consume multiple meals because of underlying stomach ulcers. By having regular meals, it avoids an empty stomach, the acid issue on the stomach walls is avoided when there are sufficient food to digest. On an empty stomach, ghelin hormones are released driving hunger to make us feed.
I have noticed similar sensations too. Eating around 3 meals / day is the sweet spot for me. Frequent enough to not leave me super hungry between meals, but not so frequent that each meal is not satiating 👍
I just love your channel!
Glad to hear it 👍
this was very informative and well written thank you ❤️
No problem 👍
This was very helpful and informative video. Thank you.
Cheers, glad to hear it 👍
This videos are veeeery helpfull!!!
Glad to hear it 👍
Honestly, in my experience 80-120g of protein per day is adequate for almost anyone. I don’t really care if the literature contradicts that. Years of working out and personal training have taught me that most protein recommendations are needlessly high.
Yes, i think 80-120g is sufficient for most people. However, if your goal is to MAXIMISE muscle growth, then a higher protein intake may be necessary 👍
I'm not overweight but Just adding the minimums indicated in this video put me in higher range of caloric intake.
In that case, you could look at reducing the minimums a little
Turns out my diet is perfect
Eat natural, non processed, healthy and high protein foods and you're golden
Pretty much 👍
This is so helpful, thanks
no problem 👍
Great video again
Im new to fitness so thanks for the help
no problem, glad the info is helpful 👍
Protein itself is actually anabolic on it's own as well
Do you have some evidence to support this?
For 75kg male I seriously doubt 38g of fat per day is nearly enough. Going that low may not affect muscle growth but one is sure as hell going to suffer from serious side effects. Feeling of cold, hunger, brain fog, dry skin issues etc... And there is almost no way to make such small amount of fats good quality.
I was at one point eating somewhere between 50-60g of mostly good quality fats and I was getting these huge hunger days every now and then. Totally uncontrollable eating. Going to 38g a day I'd probably end up eating my own arms losing any gains in the process..
I haven't seen much research on minimum fat requirements for health/body composition, so I am also not 100% confident in these recommendations. I would definitely suggest individualising this value based on how you feel 👍
We gettin bulked
Great video!
Glad you enjoyed it 👍
I'm not saying you're wrong, but a lot of lifters cannot afford 230+g protein per day. In a single bag of chicken, which is about the cheapest high quality protein source one can eat, there are around 150g of protein, and so if one has 140lb of muscle mass, that would cost them between 15-25 dollars a day to get the recommended amount of protein. In other words, food alone could cost them around 175 dollars a week or greater! 😨
Egg is the cheapest High protein🔥
You only need to get around 1.6g / kg / day to essentially maximise muscle growth. So unless you are 140kg+ of mostly muscle, then you dont need to eat 230g+ of protein. Remember, this video uses kg, not lb 💪
In kg, a good conversion would be .9g per pound of body weight. So a 150lb male would need more like 120-140 grams of protein, not over 200
Not even going into the math, but since when does muscle growth care about what you can and cant afford
@@chandlercole3905
I think you meant 0.9 g per pound, not 9 g.
Love your channel
glad to hear it 👍
So much helpful info 😃 Thanks
No problem 👍
Great video my friend. Since I work out early in the morning, I need to get back into the routine of eating some carbs beforehand. I used to eat a date with peanut butter on it. I should get back to that. Coffee....I got myself covered on that. I love my coffee. LOL!
Yes, it would likely be helpful to have even a small amount of carbs before morning sessions. And yes, coffee is essential 😂
I don't count calories I just eat clean.
Your channel sir is awesome. But can you split the videos into smaller parts.
Thanks for the suggestion, will consider it for future videos 👍
Great video, i appreciate the effort you've made. But there is a one thing, a meta analysis shows that 2.5 - 3 g/kg/day daily protein intake may help with body recomposition. So 1.6 g/kg/day may not be sufficient in a cut or recomp phase. So, can you do a video about body recomp. I believe that would be much more helpful for most newbies and intermedietes.
Got a link for the meta analysis?
@@bradturner7678 i can't but there is a video which Jeff Nippard reviews, ruclips.net/video/ubHlOQnmnd0/видео.html timestamp 24:20
Check out this video on recomposition ruclips.net/video/awC_JnqwFQQ/видео.html
obnoxious ass “g/kg/day” 🤣
top notch content.
Cheers 👍
Protein recommendations are a little low. Most studies show that .8g per lb of body weight of the protein is ideal and that 1g/lb would be covering your bases. 1.5g/kg would be roughly 20-25g less which is nearly one meal. I'd also say that creatine supplementation daily is fairly easy and many people stick to this fairly well. They just add the creatine in with their protein shake or water since it is flavorless.
Yes, consuming up to (and even greater than) 1g/lb/day of protein will have additional benefits, but as mentioned - diminishing returns. If creatine is practical to take, then go for it 💪
Hey there- 0.2 and 0.4 are 20% and 40% respectively...which would mean at 165lbs, 0.2 would be 33lbs/wk and 0.4 would be 66lbs/wk. Prolly should be 0.02 and 0.04 which are 3.3lbs and 6.6 lbs and still quite a jump
No, 0.2-0.4% is correct. But to calculate this mathematically you would multiply BW by 0.002-0.004 👍
@@FlowHighPerformance1 Ah, I see my mistake...0.2 and 0.4 of a percent, not 0.2 and 0.4 percent. Thanks
There are cases where one would need more than that 1.6 g per kg of body weight recommendation you mentioned. A full-body hypertrophic style workout would undoubtedly need more protein to achieve the same level of growth due to more muscles being stimulated. Otherwise a great video with excellent points.
Possibly 🤔
Helpful video but i feel like yoi should have talked about micronitruients since hitting daily goals on them massively helps hypertrophy
I disagree. I dont think micronutrients have any major effects on muscle growth DIRECTLY 👍
@@FlowHighPerformance1 would you have the same gains if you ate 1200 cal of flour 800cal of olive oil and 600 cal of protein powder, and if you had food containing 100% RDV of every micronutrient since minerals and vitamins have a role in muscle building maybe not as much as protein but still a very decent amount
@@FlowHighPerformance1 also a healthy diet increases testostorone which will help hypertrophy even more
Yes, I think muscle growth outcomes would be similar..... In the short-term at least. Obviously a diet deficient in micronutrients is not going to be as healthy long-term - which can INDIRECTLY impact muscle growth. However, health is a different discussion. But I understand the point you are making 👍
@@FlowHighPerformance1 not for health but micronutrients DIRECTLY impact muscle growth for example Vitamin D is an essential nutrient for the maintenance of skeletal muscle and bone health. The vitamin D receptor (VDR) is present in muscle, Glutamine is necessary to maintain muscle protein, and so on
Calorie surplus where we eat more calories than we expend
Maintenance calories when we eat the same amount of calories as what we expend resulting in no change in body weight over time
Whereas we eat less calories than we expend resulting in weight loses over time
A calorie deficit is the least anabolic state thag traineds it can be possible for muscle growth to be achieved in a deficit but it is just not ideal to maximize muscle growth calorie deficit so the best option for lifters trying to lost body fat but also comes with the trade off that muscle and slight muscle loss is a possibility too
Good summary 👍
Great channel! Where do you find your research studies? They are very interesting! I would love to read them in full
pubmed 👍
Thank you! @@FlowHighPerformance1
Focus on your protein intake first. Then instead of counting grams of fats and carbs, focus on consuming healthy fats and complex carbs
That's a good way to do it
I stay at maintenance and have gained a good amount of muscle over the last 10 years. As I’ve gotten older I can’t extreme bulk because the fat comes off much harder. Just keep the protein high.
Same here. Focusing on training has had a much bigger impact on my personal muscle growth compared with bulking/cutting 👍
another channel called dr eric said that intermittant fasting has an anabolic effect due to it increasing insulin sensitivity.
Id like to see some direct evidence showing superior muscle growth via intermittent fasting 🤔
Thanks for this great video, guiding us through the nutrition part of fat loss journey. I have a query regarding the protein intake. You mentioned 1.6gms/kg/day of protein, what is the body weight we consider here. Is it the total body weight or the lean muscle mass (without fat) ? For Ex: I weight 95Kgs currently with 33% body fat and 65kgs lean mass (without fat). Should I consume 65*1.6 = 104gms/day or 95*1.6 = 152gms/day. Difference in both is huge, hence pls guide.
When you calculate your protein intake per kg of lean body mass then it's different, it is recommended from 2.2-3.2gr of protein per kg of lean body mass
Good question. These recommendations are based on a 'healthy' body fat range - around 10-20% for males, and 20-30% for females. So if your bodyfat is above this range, then you can lower your protein intake since you have less total muscle mass relative to bodyweight. If you are extremely lean, then protein requirements may need to be increased. Hopefully this makes sense 👍
I feel like people get caught up in all this, work out for a couple of weeks, don't see results, and quit. Don't over complicate it, it's easy. When you work out, keep going. Your brain is going to tell you to stop WAY before the body is at it's limit. So here's what you need to know: when you feel like stopping, DON'T. Push through!.. then do another set, and another, when you think you've done enough sets, do another one! Then eat as much as your finances and schedule allows you to. Egg noodles, chicken thighs, rice, eggs, oatmeal, and potatoes are super cheap. I don't care what any videos say, the most important thing is CONSISTANCY. It doesn't matter what or how much you eat or sleep, if your not working out then, well.. NO results. Plain and simple. Good luck! stick with it! it likely takes longer than you think. Don't stop!
Consistency is definitely the number one priority 👍
I felt hungry after a training session, so a protien shake is nice for me
Is there any chance you would make a discord server for this channel? It would be so awesome if I were able to talk with a bunch of people who are actually able to fully grasp your concepts
I dont know much about discord, but a few people have suggested it. Will consider once I find out what it is 👍
Hi,
I gotta say that I really enjoy the content here. Informative and interesting! One question if I may.
is 0,2% per week of weight gain really considered slow? That sounds extremely fast to me. A person of 80 kg would gain 1,64kg a week? (3,61lbs). Would you not end up with a very high amount of body fat during a fairly short period of time?
0.2%, not 2%. For an 80kg person that would be 0.16kg per week 👍
@@FlowHighPerformance1 Oh my god. My bad. Thanks! Maybe I should pay attention instead :D
Very nice video
Cheers 👍
These videos are great, but it's super frustrating that all the studies are for Men and not Women. How does the nutrition differ for women? Should we use the same figures for protein/carbs/fat or do we need less/more? It would be really nice if there were some videos solely for women who lift and want to gain muscle.
yes, most studies in sport science/nutrition are on men. Check out this video on how to scale protein intake based on sex, body fat etc. ruclips.net/video/t_UQz2pTpQc/видео.html
All other recommendations in this video would be fairly similar for females 👍
Thank you
No problem 👍
Great video, but i noticed for the study on small and big surpluses it was for elite athletes, which have years of training experience. Just wondering if the data would change for beginners? I've heard that the newbie gains phase allows beginners to have bigger surpluses and build more muscle mass without too much fat, is this true? If so, how much? It would be awesome to see a video specifically for beginners with similar studies, but the subjects are beginners (less than 1 year training experience). But i loved the video, keep it up man
good question. yes, I would assume a newer lifter could benefit more from a larger surplus. Although this is speculative - it is difficult to know without solid evidence 👍
@@FlowHighPerformance1 thanks for such a quick reply, it shows you care a lot about the channel (which i can tell by the quality of the videos). You earned another sub and i hope this channel really grows
No problem, glad you enjoy the content 👍
Please reduce the ads appearing. It feels like a bad app on the play store and reduces experience.
thanks for sharing, will look at reducing ad frequency on future videos 👍
Where was this channel all this while? Damn, could have saved so much of my time.
Glad to hear the content is helping you understand training and nutrition better 👍
Hey, thank you for this great video! But i am confused about something. You mention that calorie intake before training is suggested for people who train while fasting however isn't that a bit contradictory? How can you be in a fasting state if you eat carbs before workout? 🤔 I would appreciate it if you could clarify that for me 🐥
I would recommend eating some carbs before a workout INSTEAD of training fasted. Sorry for the confusion 👍
good job bro
Cheers 👍
I eat 300-350g protein per day because I love meat and dairy products.
Wow, that's alot of protein 🥩
Can’t imagine how bloated your stomach is
@@kevk4908 honestly I'm never bloated, I guess my digestion is just really good bc I used to be overweight for half of my life
@@kevk4908 how do you people get bloated espically from eating non processed sugary foods?
@@Messup7654 eh, my diet is pretty balance, well I try to eat a balanced diet with cooking my meals and barely eating out so for the most part I don't consume as much non processed sugary foods, but I still can't imagine eating that much protein, my stomach can't handle that.
Great, informative video. But the creatine section was a bit odd. If you are in the habit of having a protein shake post workout, you just add the creatine into that. Post workout I have a frozen blueberry / whey powder / creatine blended smoothie. The creatine definitely adds a little extra strength and seems to slightly improve physique!
Oh and I definitely cramp if I don't get enough water. Creatine increases hydration needs!
If it is convenient for you, then by all means reap the benefits of creatine 👍
Interesting
You can lose approximately 20 / 30 percent of protein intake in the form of TEF.
Processing the protein that is eaten, into the Amino acid structures.
100 grams of protein minus TEF and you COULD end up only assimilating 70 grams.
If that be the case, would / should you eat more protein?
Cheers for uploading and sharing.
I don't think you need to eat more protein based on how much is actually absorbed. Most evidence simply looks at total daily intake and its effects on body composition. So even if you aren't using every gram for muscle building purposes, the recommendations already account for this 👍
@@FlowHighPerformance1 Cheers for the reply.
No problem 👍
Carbs make me feel like Superman in the gym
😂
Any reason to avoid carbs in the evening/before bed?
I dont think it will make any significant difference for body composition outcomes. However, it could possibly influence sleep and digestion - but I dont know enough about that to comment 👍
I do intermittent fasting and ive noticed a carb heavy meal at the end of the deal helps get me through most of the next day
You mean by protein intake just animal sources because a lot of meals contain vegetarian protein ( bread for ex) and We can’t consider them as a protein source of the total of 1.7g/kg/day
No, I mean total daily protein intake from all sources 👍
Protein is protein....no matter what form it comes in.
Animal protein is better absorbed but plant peotein will still build muscle, otherwise vegetarian and vegan lifters would have no muscle mass which isnt the case.
YES
What would happen if ur in a surplus and ur training is on point as in most of the set are RPE 8-10 and ur numbers are going up but ur protein intake is very low?would i still make gains over the long term?
And what would happen if u bulked too heavy and got a little too much body fat
Should i do a mini cut or a recomp
I heard the fat are just excess energy and if u do a recomp fat cells are gonna break down to fuel tge muscles
1. Yes, you would still make gains, but a higher protein intake will probably result in a slightly faster rate of muscle growth
2. I would recommend cutting. Recomping is definitely possible, but you wont be able to recomp multiple kg's of muscle/fat, you are looking more at grams. So i would recommend cutting to a body fat your are fairly comfortable with before going back into a surplus or recomping 👍
@@FlowHighPerformance1 thank you so muchhhhhh
Is it me or does hitting 1.5g of protein per KG of bodyweight require a really strict diet if you want to be at a caloric deficit? I've found that to meet the right macros I need to eat almost exclusively meat, eggs and dairy T_T
It shouldn't be too difficult if you are in a modest deficit 👍
I have heard your voice before...do you have other channels?
Nope
I have a question , some studies show that gaining 1 lb per week wont cause a lot of fat gain , is this true?
Depends on many different factors such as current body fat, training routine, lifting experience, protein intake etc. In general, I would recommend gaining weight at around 0.1-0.3% BW per week for an extended time frame (at least 6 months) 👍
Anyone have hard time eating so much carbs through the day (210g in my case)? I barely can eat 200g of food containing carbs (buckwheat or rice). Lets say i boil 200g of raw rice, i will end up with at least with 600g of rice and that will bloat me so much.
I've never had an issue eating carbs. Maybe try other sources of carbs as opposed to rice only 👍
Hence, you can’t diet yourself to fabulous.
Exactly 👍
THIS VIDEO DOESN'T COVER MATINENCE CALORIES, FOR DAYS YOU DONT EXERCISE OR REST
I don't think you need to eat at maintenance if you aren't exercising
What if I’m over weight like 30 lbs. I’d like to build muscle and lose fat at the same time. What’s the best way ?
modest calorie deficit combined with hypertrophy-style resistance training 👍
What can I say!!!! Nothing just greattttttttt
Incredible video! Had a question regarding the training side of things; how should I change my training program when my goal is hypertrophy and I'm under lots of stress during this period? I was wondering if I should change anything. Thanks!
You can keep the same training, if you are still feeling good in the gym. If not, I would recommend reducing training volume (no. of sets) but keep everything else the same 👍
You should focus on sleep and ensure you are getting enough calories to manage excess fatigue that can accumulate. You may be more inclined to snack on junk food but it is important to ensure you're getting all your nutrients from mostly whole foods. Skip the junk and booze for when you have more room for fatigue/recovery.
This stuff has me confused as anything!! ... Am I right in thinking that for a skinny guy its better to be taking in more carbs than I'm burning to build muscle? I won't just get fatter? My build is skinny fat, big gut, love handles ect. I've started training and now trying to get my head around the diet side. I've stopped all the crap intake and I'm clean eating but the calories intake is hard to hit and I'm just not sure on how to go about it, eat more carbs to lose the fat and gain muscle or don't and lose the weight and gain muscle that way... Whats best????? 😵💫
I'd recommend just stay at the same bodyweight, try to get a decent amount of protein, and focus on lifting
@FlowHighPerformance1 that's exactly what I'm focusing on right now, hopefully it'll all start falling in to practice and I'll start seeing grains... Just got to keep at it! Thanks man 💪🏻