It amazes me how society believes lies behind industry. I recently finished book called The 23 Former Doctor Truths by Lauren Clark. She explained her career thoughts perfectly!
If you watch and remember most of the conversations, you eventually get a little frustrated because he will circle around advice. This video he talks about maybe focusing on fat loss first if you have more fat, in the past he talked about focusing on muscle growth instead because it will help lose the extra fat. When you're pushed to pump out tons of videos, the quality of videos and advice suffers.
Ya I'm 55 and it's definitely more of a struggle now than it was in my younger years. The positive though is that I pay way more attention to healthier living. The negative is that I pay way more attention to healthier living 😆
im 50 and I lost 50 lbs last year and Id estimate I added about 10lbs of muscle. I eat at maintenance now and still gaining muscle. only supplement I take is creatine. works the same just a little slower and I am a little conservative with weight. ie I don't add weight until I can do 15-20 reps with weight Im training with.
I started a high protein keto diet a month ago to help with a head injury but also to maintain / build muscle. Aside from how much work it is to eat 2000 calories without carbs, I initially lost 15 lbs and went from 20 to 17% body fat and have most definitely built muscle.
My takeaways from this study. 1. The nuts may increase sateity which can influence overall calorie intake 2. The energy content from protein in nuts is not completely digestible. 3. They ate total of 1.2 g/kg of protein. So if you are 180 lbs, that is 96 grams of protein. That is very very low. 4. There was no control group in this study 5. The study was only 10 weeks. Even with steroids and a surplus of calories, how much muscle can you gain in 10 weeks? Maybe 4 lbs if you are greg doceutte and take turk lol . 6. The people only did 8-10 sets per muscle per week. Great for steroid users or beginners. My final point 7. The mass or energy to build muscle has to come from somewhere. I.e excess body stores or food intake.
Yeah to be honest if i get a surplus from fat it basically turns into fat and does nothing for my muscles lol. A surplus of carbs fills me out and makes me look bigger and leaner simultaneously.
2) no plant protein is fully bioavailable. Most plant proteins are around 40-60% only, which is why animal protein is always superior 3) That is not very low at all. Around 1.6g is optimal, so 1.2g is literally halfway between bare minimum (0.8g) and optimal (1.6g). You cannot call that very low. 5) That's not really an argument, most studies go only a couple weeks to months. I would assume if 10 weeks were insufficient to track relevant muscle gain, someone would've probably noticed and critiqued that during the last 40 years of research, since it's a common practice to track only 6-12 weeks. 6) By current scientific standard, 10+ sets per week can be considered optimal, as in you already get the vast majority of benefits with 10 sets. MAYBE for veteran lifters, additional sets beyond 10 could provide additional benefit, but that's just guessing, as it hasn't been researched.
If a person wants to build muscle but is fat, what is the point of a surpluse if he already have lots of calories to burn in form of fat storages in his body? I'm 30% BMA, my main goal is to put on muscle, but should I cut, bulk or maintain to reach that goal?
The recommended amount these days is about .7g per pound max unless you are doing serious body building and need a few extra percent of growth, which puts the ideal at 126 so 96 isn't really all that far off. Anything close to 100g is more than enough for regular people, even when training.
Super Intersting. Thanks for sharing. I find the sweet spot for me at maingain is 14.4% body fat. I am finding it gives me the most enegy, functional strength, better sleep quality, less if any brain fog, less fatigue, better recovery, and more strength when resistance training. I find sinking below 14.4% BF regardless of protein or monkeying around with any other macros and even quality of food, causes things to go South in a hurry, with the exact opposite happening as in: drastic decline in functional strength, disrupted/decline in sleep quality, increased fatigue and brain fog, and difficulty powering through cardio and resistance training sessions
Was skeptical about boosting testosterone naturally, but ‘You Are Stronger Than You Think’ by Borlest changed my mind completely. Definitely worth checking out!
I have people gaining 5-10lbs of muscle and losing fat in my coaching program all the time. People are just missing the adequate stimulus. Once people are taught to actually train their muscles intensely, the body responds quite quickly.
I'm 53 5'11 197 lbs around 10% bf. I eat walnuts and macadamia and some/little peanut powder Protein at least 220g a day. Thats how you make gains 15-20% increase in protein. Protein takes alot of energy to burn as well. Also you are burning fat in the process of eating that much protein
I'm gonna agree that initially it is easier to focus on starting the weight loss before adding back in the lifting and exercise. For me, it helped to get the ball rolling, and it was easier to move after losing fat, genuinely. Feet don't hurt- less crap to complain about, and that equals fewer excuses not to work out (imagined and genuine excuses).
I dont know anything about gym culture and weight lifting, but from my own personal experience, speaking as a layman, fasting, following a strict controlled diet, with right diet plan, and timed eating, never eating at odd, or at irregular intervals, calorie counting, exercising even slighty immensely improves metabolism, and digestion a lot ..... , and yes I think the right supplements. The regular monitoring of health indicators. People scoff at plans but also complain about the environment, and about and the inconsistent weather pattern, and say the fours seasons of the year do not seem to be keeping and following their pattern. So having the proper and the right schedule, adhering to it, sticking with it makes a big difference.
**Key Takeaways from "Build 10lbs of Muscle without Gaining Bodyfat" - Thomas DeLauer** **Introduction to Main Gaining:** - "Main gaining" refers to the practice of building muscle while maintaining a stable body fat level, which is a goal for many fitness enthusiasts. This method aims to maximize muscle gain without accumulating excess fat. - A new study in *Medicine and Science in Sports and Exercise* explores the role of macronutrients and caloric surpluses in muscle growth, shedding light on how different approaches affect fat accumulation during muscle-building phases. **Study Overview:** - The study examined two groups of participants over a 10-week period, with both groups consuming a 500-calorie surplus. One group’s surplus came from fat (peanut-based foods), while the other’s surplus came from carbohydrates. - Key findings: - Both groups gained similar amounts of muscle. - The carbohydrate group gained more fat and did so at a faster rate than the fat group. - Interestingly, the fat group, despite consuming a high-fat diet, gained less body fat overall. **Takeaways from the Study:** - While a caloric surplus can aid in muscle growth, this study suggests that excess carbohydrates may lead to quicker fat accumulation compared to fats. - The study highlights that it’s possible to gain muscle with minimal fat gain if caloric surpluses are managed carefully, and protein intake remains consistent. **Importance of Protein Intake:** - Protein consumption is crucial when aiming to build muscle without adding fat. DeLauer recommends consuming protein more frequently, perhaps 3-4 meals per day, including shakes before or after training. - A protein intake of at least 0.8 grams per pound of body weight (ideally 1 gram per pound) is advised, especially when in a caloric deficit. **The Role of Caloric Surpluses and Deficits:** - A caloric surplus offers a metabolic buffer, making it easier to avoid muscle catabolism. However, a surplus can lead to unnecessary fat accumulation, requiring a future cut that could result in muscle loss. - Conversely, a caloric deficit can support fat loss but requires increased protein intake to prevent muscle breakdown. **Considerations for Beginners vs. Advanced Lifters:** - Novices can often build muscle without needing a caloric surplus, thanks to "newbie gains," which involve fast muscle growth and neurological adaptations. - Advanced lifters may need to add calories for muscle gain but can maintain leanness more easily due to their muscle mass and higher metabolic rates. **Managing Macronutrients and Energy Systems:** - DeLauer recommends a flexible approach, alternating between fasted and fed workouts to promote metabolic flexibility. This helps the body utilize fat efficiently during fasting and carbohydrates effectively during fed states. - Alternating between carb-depleted and carb-fueled workouts can enhance insulin sensitivity and improve overall energy system efficiency, making it easier to manage deficits and surpluses. **Mini-Bulks and Cuts:** - A key strategy for "main gaining" is incorporating mini-bulks and cuts-short periods of slight caloric surpluses followed by brief deficits. This helps in gradually building muscle without excessive fat accumulation. - The goal is to avoid a significant fat gain during bulking and to minimize muscle loss during cutting, creating a more sustainable and efficient muscle-building process. ### Conclusion: Building muscle without gaining fat is achievable with careful attention to caloric intake, macronutrient distribution, and protein consumption. By alternating between mini-bulks and cuts, maintaining metabolic flexibility, and managing protein intake, individuals can promote muscle growth while keeping fat gain to a minimum. This approach prevents the need for harsh post-bulk fat cuts, which often result in muscle loss, creating a more balanced and sustainable path to muscle development.
All I know for a fact is the junk food I prepare is infinitely healthier in every possible way to the healthy food anyone else prepares. This is the only truth.
@@CamberFitness Sorry man but there are studies with evidence that shows otherwise. It's called body recomposition. I have been gaining muscles whilst losing fats for the last 3 months by being under calorie deficit of around 500 calories. It's a slow one but it is working. I am essentially using my own fats as fuel instead of needing carbs. You can maingain with using a diet like The Ultimate Diet (PSMF) by Lyle McDonald. It is a pretty caloric restrictive and also has intermediate training attached to it just to deplete glucose from muscles before tapping into fats. You should look into it.
I'm sorry, Thomas, but I CAN'T train myself to "not be that gotta get a protein shake guy." I have tried - repeatedly - to train fasted. I tried lifting. Nope. The minute I put 25 to 30 grams of protein in before a workout all of my lifts improved by 10# to 15# per lift (that's a LOT when you're a 5'3" woman!). Ditto cardio workouts. I was burnt out, rubbery-legged, completely winded without fuel. With fuel, my times improved as did my endurance. Maybe it's because I'm female. Maybe it's because I'm in my 70s. Maybe it's because I'm on the tail end of losing 200 pounds and ditching a decades-long insulin injection habit. Maybe it's because I'm recovering from a nasty infection. Whatever. I'm "that guy." I fuel up before I work out and it works out better for me. Fasting does not.
Strong feelings strengthen the heart, weak feelings weaken it. Strong thoughts strengthen the mind, weak thoughts weaken it. Strong deeds strengthen the body, weak deeds weaken it. This is the only incontravertible, undeniable fact. Have lofty feelings, never lowly ones, think lofty thoughts, never lowly ones, perform lofty acts never lowly ones. Have lofty ideals, never lowly ones. Never condescend and stoop to judge another, but relentlessly and mercilessly judge yourself. Power to harm another is never true power, power to help another is true power. There is a difference between exacting and making other people pay the price, and paying the price for other people. Real deal is always better than the phoney deal.
I lift every other day and I'm on my 4th year. Seems like after losing 52 pounds I replaced it with muscle really fast but I have hit a brick wall. I still love working out and I drink a protein shake every day but in all honesty I haven't seen any growth in the last 2 years. I'm 62 so maybe that's it. Had my testosterone checked and it was in the 350 range but at my age I guess that's OK. Could this be because I intermittent fast every day for 18 hours? I'm getting in about 130 grams of protein every day and weigh 150 pounds. Obviously I'm not very educated in this stuff.
I think it's possible to get quite a lot of glycogen supercompensation from high protein. It's like those people who are proponents of very high protein diets, like the guys who do doggcrap who take 400g per day. I've tried 400-450g/day and indeed over several several weeks I gained quite a lot of muscle, but when I reduced to a more normal intake I lost quite a lot, so I wonder if a lot of it was not glycogen. I stopped because my kidneys started to hurt btw hum.
Caloric surplus never works. Only increase protein intake slightly when you feel your bod fat % is optimal. And only increase max 200 calories at a time.
Carbs are always faster to put fat on you because of what they do to blood sugar, regardless of what else you eat. It would be easier to just eat ground beef and eggs for a few months to serious juice your protein and energy level with a complete complex of amino acids that naturally encourage muscle growth while suppressing insulin.
Don’t cut out a whole macronutrient, there are no carnivore bodybuilders. You need carbs for insulin to build muscle, low insulin = no muscle mass gained. You need glycogen for heavy-weight lifting, fats work better for long-distance runners to rely on as the main fuel source
Insulin is the hormone that stimulates muscle protein synthesis and without it you can experience serious muscle loss. Insulin is not the enemy and doesn't cause you to get fat, excessive calories over your basal metabolic rate is what makes you fat.
@@solomonahee9872What about Ronnie Coleman and Johnathon Griffiths? I’m also sure there are plenty more. Doesn’t Ronnie Coleman have at least 8 Mr. Olympia titles? And he still is huge at 50 years old. So, yes, there definitely are carnivore bodybuilders that are the best of the best.
Avoid carbs. Eat more protein. If low carb then fat is typically not a problem as long as there is more protein. Exercise. High intensity interval training is best.
I’ve seen a vegan RUclips channel that shall not be named, emphasising 1g protein per kg of LEAN body weight to be at best health. Don’t think frailty and malnutrition is best health tho
That hair is very youthful. Mid life crisis hair-do. Not saying it doesn’t look good. “Brian bought a mid life crisis Ferrari” ok, but it’s still a Ferrari, wish I had one. Maybe I’m just salty, just yesterday I realized I was really bald and it pissed me off. I been WILLINGLY shaving my head for 10 years. Out of nowhere I got lazy and didn’t shave for 2 weeks and realized I’m really actually bald. I’m 35 and I wasted my good hair. Cherish your hair pony boy
It looks like he went to a salon and had it dyed. I can't fault youtube influencers for doing this. Their appearance may relate to their income. This is perhaps particularly true with health-oriented channels. Therefore, publicly facing people often try to maintain a youthful look (e.g., dying grey hair or hair transplants, botox etc . . .)
I have read many books, I listened to many RUclips videos by many of the world's leading gurus and health experts but nothing came close to the hidden herbs by anette ray. I recommend everyone giving it a read.
The only thing is parking on the bus. I mean if you don't have to do that then I can even make it. The prantifoos is the same as the majority of the scale
I normally don't comment but for everyone reading this go read the hidden herbs by anette ray
5 дней назад
The food you take in does not get used before it is digested and that takes ours , food before exercise means nothing , and you havee videos that say that … maby you should poste less and better videos .. why not post exercise videos so people can learn to lift ?
i know my comment will probably get burried somewhere but for everyone reading this go find the hidden herbs book by anette ray. you can come back and thank me later
Strong feelings strengthen the heart, weak feelings weaken it. Strong thoughts strengthen the mind, weak thoughts weaken it. Strong deeds strengthen the body, weak deeds weaken it. This is the only incontravertible, undeniable fact. Have lofty feelings, never lowly ones, think lofty thoughts, never lowly ones, perform lofty acts never lowly ones. Have lofty ideals, never lowly ones. Never condescend and stoop to judge another, but relentlessly and mercilessly judge yourself. Power to harm another is never true power, power to help another is true power. There is a difference between exacting and making other people pay the price, and paying the price for other people. Real deal is always better than the phoney deal.
I have read many books, I listened to many RUclips videos by many of the world's leading gurus and health experts but nothing came close to the hidden herbs by anette ray. I recommend everyone giving it a read.
It amazes me how society believes lies behind industry. I recently finished book called The 23 Former Doctor Truths by Lauren Clark. She explained her career thoughts perfectly!
Why are there always these scammy comments with like 150 likes mentioning a specific book?
Bloody hell your pumping out the videos these days, great info
You're correct hard work
If you watch and remember most of the conversations, you eventually get a little frustrated because he will circle around advice. This video he talks about maybe focusing on fat loss first if you have more fat, in the past he talked about focusing on muscle growth instead because it will help lose the extra fat. When you're pushed to pump out tons of videos, the quality of videos and advice suffers.
If you are over a certain procentage like 20+ then it might be more wize to burn down to 10-14% then you focus on more musclebuilding
I’ll see you tomorrow.
SHITPOSTING
I think your age definitely plays a big part in what works. Like to hear more about what if anything works for over 50 year olds.
Great point
Ya I'm 55 and it's definitely more of a struggle now than it was in my younger years. The positive though is that I pay way more attention to healthier living. The negative is that I pay way more attention to healthier living 😆
TRT
Hgh
im 50 and I lost 50 lbs last year and Id estimate I added about 10lbs of muscle. I eat at maintenance now and still gaining muscle. only supplement I take is creatine. works the same just a little slower and I am a little conservative with weight. ie I don't add weight until I can do 15-20 reps with weight Im training with.
I started a high protein keto diet a month ago to help with a head injury but also to maintain / build muscle. Aside from how much work it is to eat 2000 calories without carbs, I initially lost 15 lbs and went from 20 to 17% body fat and have most definitely built muscle.
My takeaways from this study.
1. The nuts may increase sateity which can influence overall calorie intake
2. The energy content from protein in nuts is not completely digestible.
3. They ate total of 1.2 g/kg of protein.
So if you are 180 lbs, that is 96 grams of protein. That is very very low.
4. There was no control group in this study
5. The study was only 10 weeks. Even with steroids and a surplus of calories, how much muscle can you gain in 10 weeks? Maybe 4 lbs if you are greg doceutte and take turk lol .
6. The people only did 8-10 sets per muscle per week. Great for steroid users or beginners.
My final point 7. The mass or energy to build muscle has to come from somewhere. I.e excess body stores or food intake.
Yeah to be honest if i get a surplus from fat it basically turns into fat and does nothing for my muscles lol. A surplus of carbs fills me out and makes me look bigger and leaner simultaneously.
Nuts have the micronutrients that are needed to make the enzymes to make muscle protein synthesis possible
2) no plant protein is fully bioavailable. Most plant proteins are around 40-60% only, which is why animal protein is always superior
3) That is not very low at all. Around 1.6g is optimal, so 1.2g is literally halfway between bare minimum (0.8g) and optimal (1.6g). You cannot call that very low.
5) That's not really an argument, most studies go only a couple weeks to months. I would assume if 10 weeks were insufficient to track relevant muscle gain, someone would've probably noticed and critiqued that during the last 40 years of research, since it's a common practice to track only 6-12 weeks.
6) By current scientific standard, 10+ sets per week can be considered optimal, as in you already get the vast majority of benefits with 10 sets. MAYBE for veteran lifters, additional sets beyond 10 could provide additional benefit, but that's just guessing, as it hasn't been researched.
If a person wants to build muscle but is fat, what is the point of a surpluse if he already have lots of calories to burn in form of fat storages in his body? I'm 30% BMA, my main goal is to put on muscle, but should I cut, bulk or maintain to reach that goal?
The recommended amount these days is about .7g per pound max unless you are doing serious body building and need a few extra percent of growth, which puts the ideal at 126 so 96 isn't really all that far off. Anything close to 100g is more than enough for regular people, even when training.
Excellent video. Thank you. I especially appreciate the use of the clinical studies in your vids. Nice!
Super Intersting. Thanks for sharing. I find the sweet spot for me at maingain is 14.4% body fat. I am finding it gives me the most enegy, functional strength, better sleep quality, less if any brain fog, less fatigue, better recovery, and more strength when resistance training. I find sinking below 14.4% BF regardless of protein or monkeying around with any other macros and even quality of food, causes things to go South in a hurry, with the exact opposite happening as in: drastic decline in functional strength, disrupted/decline in sleep quality, increased fatigue and brain fog, and difficulty powering through cardio and resistance training sessions
Was skeptical about boosting testosterone naturally, but ‘You Are Stronger Than You Think’ by Borlest changed my mind completely. Definitely worth checking out!
Fake ad
I have people gaining 5-10lbs of muscle and losing fat in my coaching program all the time. People are just missing the adequate stimulus. Once people are taught to actually train their muscles intensely, the body responds quite quickly.
Junk volume is still the protocol for 99% of trainees unfortunately
Does your clinets do bulk n cuts?
Excellent ADIVECE as always Thomas
Keep'em coming
👍👍👍👍👍💪💪💪💪💪
I'm 53 5'11 197 lbs around 10% bf. I eat walnuts and macadamia and some/little peanut powder
Protein at least 220g a day. Thats how you make gains 15-20% increase in protein. Protein takes alot of energy to burn as well. Also you are burning fat in the process of eating that much protein
Good to know. Keep up the great work!
@@truckerrickakamanowar Thanks brother! You're welcome
@@luthersullivan5141I uses to eat walnuts for years until I found out it increases SHBG, locking up your test.
Watch your kidneys; that much protein is tough to deal with.
@@peacefulruler1 for sure. My bloodwork is in an acceptable range. I take quite a lot of supplements
Gaintaining is a better word ;) :P
I'm gonna agree that initially it is easier to focus on starting the weight loss before adding back in the lifting and exercise. For me, it helped to get the ball rolling, and it was easier to move after losing fat, genuinely. Feet don't hurt- less crap to complain about, and that equals fewer excuses not to work out (imagined and genuine excuses).
I dont know anything about gym culture and weight lifting, but from my own personal experience, speaking as a layman, fasting, following a strict controlled diet, with right diet plan, and timed eating, never eating at odd, or at irregular intervals, calorie counting, exercising even slighty immensely improves metabolism, and digestion a lot ..... , and yes I think the right supplements. The regular monitoring of health indicators.
People scoff at plans but also complain about the environment, and about and the inconsistent weather pattern, and say the fours seasons of the year do not seem to be keeping and following their pattern.
So having the proper and the right schedule, adhering to it, sticking with it makes a big difference.
Yea buddy, great stuff!
Summary
Eat more, then eat less, eat carbs, then go low or no carb, train fasted, then train fed. Eat protein 🤷🏾♂️
For everyone reading this, finding the banned book called “the hidden herbs” by anette ray should be your top priority
Welcome to the internet where there is no such thing as a banned book, spam bot
**Key Takeaways from "Build 10lbs of Muscle without Gaining Bodyfat" - Thomas DeLauer**
**Introduction to Main Gaining:**
- "Main gaining" refers to the practice of building muscle while maintaining a stable body fat level, which is a goal for many fitness enthusiasts. This method aims to maximize muscle gain without accumulating excess fat.
- A new study in *Medicine and Science in Sports and Exercise* explores the role of macronutrients and caloric surpluses in muscle growth, shedding light on how different approaches affect fat accumulation during muscle-building phases.
**Study Overview:**
- The study examined two groups of participants over a 10-week period, with both groups consuming a 500-calorie surplus. One group’s surplus came from fat (peanut-based foods), while the other’s surplus came from carbohydrates.
- Key findings:
- Both groups gained similar amounts of muscle.
- The carbohydrate group gained more fat and did so at a faster rate than the fat group.
- Interestingly, the fat group, despite consuming a high-fat diet, gained less body fat overall.
**Takeaways from the Study:**
- While a caloric surplus can aid in muscle growth, this study suggests that excess carbohydrates may lead to quicker fat accumulation compared to fats.
- The study highlights that it’s possible to gain muscle with minimal fat gain if caloric surpluses are managed carefully, and protein intake remains consistent.
**Importance of Protein Intake:**
- Protein consumption is crucial when aiming to build muscle without adding fat. DeLauer recommends consuming protein more frequently, perhaps 3-4 meals per day, including shakes before or after training.
- A protein intake of at least 0.8 grams per pound of body weight (ideally 1 gram per pound) is advised, especially when in a caloric deficit.
**The Role of Caloric Surpluses and Deficits:**
- A caloric surplus offers a metabolic buffer, making it easier to avoid muscle catabolism. However, a surplus can lead to unnecessary fat accumulation, requiring a future cut that could result in muscle loss.
- Conversely, a caloric deficit can support fat loss but requires increased protein intake to prevent muscle breakdown.
**Considerations for Beginners vs. Advanced Lifters:**
- Novices can often build muscle without needing a caloric surplus, thanks to "newbie gains," which involve fast muscle growth and neurological adaptations.
- Advanced lifters may need to add calories for muscle gain but can maintain leanness more easily due to their muscle mass and higher metabolic rates.
**Managing Macronutrients and Energy Systems:**
- DeLauer recommends a flexible approach, alternating between fasted and fed workouts to promote metabolic flexibility. This helps the body utilize fat efficiently during fasting and carbohydrates effectively during fed states.
- Alternating between carb-depleted and carb-fueled workouts can enhance insulin sensitivity and improve overall energy system efficiency, making it easier to manage deficits and surpluses.
**Mini-Bulks and Cuts:**
- A key strategy for "main gaining" is incorporating mini-bulks and cuts-short periods of slight caloric surpluses followed by brief deficits. This helps in gradually building muscle without excessive fat accumulation.
- The goal is to avoid a significant fat gain during bulking and to minimize muscle loss during cutting, creating a more sustainable and efficient muscle-building process.
### Conclusion:
Building muscle without gaining fat is achievable with careful attention to caloric intake, macronutrient distribution, and protein consumption. By alternating between mini-bulks and cuts, maintaining metabolic flexibility, and managing protein intake, individuals can promote muscle growth while keeping fat gain to a minimum. This approach prevents the need for harsh post-bulk fat cuts, which often result in muscle loss, creating a more balanced and sustainable path to muscle development.
Useful 👍 Interesting .. Will have it in mind when done loosing weight and start the build up process - 53 yo newbie.
80% intensity seems to be the magic number for me with exercise. With lifting for muscle gain and cardio for fat loss.
32 people is a very small sample size for a study
All I know for a fact is the junk food I prepare is infinitely healthier in every possible way to the healthy food anyone else prepares. This is the only truth.
Here for the gains
#AlphaAdvice... Well Said SIr... Thank you for your efforts.
So you can maintain at 5 or 6! How?
The term " maingain" was introduced to us by the great coach Greg Doucette.
Thomas so smart
You can’t “maingain” @ a 500 calorie/day surplus.
Keep up goofy
You actually can.
@@hanlosingit a 500 calorie surplus is a bulk. You’ll be gaining a pound a week, and there’s NO way that will be all muscle.
@@CamberFitness Sorry man but there are studies with evidence that shows otherwise. It's called body recomposition. I have been gaining muscles whilst losing fats for the last 3 months by being under calorie deficit of around 500 calories. It's a slow one but it is working. I am essentially using my own fats as fuel instead of needing carbs. You can maingain with using a diet like The Ultimate Diet (PSMF) by Lyle McDonald. It is a pretty caloric restrictive and also has intermediate training attached to it just to deplete glucose from muscles before tapping into fats. You should look into it.
MICRO-BULKS AND MICRO-CUTS
This style should replace the regular bulk and cut especially if you’re lean already
So much new studies
I'm sorry, Thomas, but I CAN'T train myself to "not be that gotta get a protein shake guy." I have tried - repeatedly - to train fasted. I tried lifting. Nope. The minute I put 25 to 30 grams of protein in before a workout all of my lifts improved by 10# to 15# per lift (that's a LOT when you're a 5'3" woman!). Ditto cardio workouts. I was burnt out, rubbery-legged, completely winded without fuel. With fuel, my times improved as did my endurance. Maybe it's because I'm female. Maybe it's because I'm in my 70s. Maybe it's because I'm on the tail end of losing 200 pounds and ditching a decades-long insulin injection habit. Maybe it's because I'm recovering from a nasty infection. Whatever. I'm "that guy." I fuel up before I work out and it works out better for me. Fasting does not.
Go bunny go! I’m proud of you!
Fasted workouts are not for everybody. I prefer working out fed. I try to eat a couple of hours prior to working out
its amazing what you have achieved ❤ keep going 👍👍
Women do better working out in a fed state! Otherwise it can put too much stress on your hormones and prevent gains.
@@peacefulruler1 Thanks! 🙂
OK,
So what do you do if you can't eat peanut products?
sacha inchi seeds.
@@vikingcat794great ,but the price? Ai ai ai caramba
Strong feelings strengthen the heart, weak feelings weaken it. Strong thoughts strengthen the mind, weak thoughts weaken it. Strong deeds strengthen the body, weak deeds weaken it. This is the only incontravertible, undeniable fact. Have lofty feelings, never lowly ones, think lofty thoughts, never lowly ones, perform lofty acts never lowly ones. Have lofty ideals, never lowly ones. Never condescend and stoop to judge another, but relentlessly and mercilessly judge yourself. Power to harm another is never true power, power to help another is true power. There is a difference between exacting and making other people pay the price, and paying the price for other people. Real deal is always better than the phoney deal.
Thats what I thought because I would workout hard during a defecit and still gain muscle and get stronger.
From which médecine school are you graduated?.... I can't find you in any of them?
Main gaining makes for better body composition.
How would you fit this in if you're I.F?! Also if you're working fasted would that depend on how your mitochondria are functioning?!
5:50 : "If I'm lean"
Bro, when's the last time you haven't been lean 💀
I lift every other day and I'm on my 4th year. Seems like after losing 52 pounds I replaced it with muscle really fast but I have hit a brick wall. I still love working out and I drink a protein shake every day but in all honesty I haven't seen any growth in the last 2 years. I'm 62 so maybe that's it. Had my testosterone checked and it was in the 350 range but at my age I guess that's OK. Could this be because I intermittent fast every day for 18 hours? I'm getting in about 130 grams of protein every day and weigh 150 pounds. Obviously I'm not very educated in this stuff.
I think it's possible to get quite a lot of glycogen supercompensation from high protein. It's like those people who are proponents of very high protein diets, like the guys who do doggcrap who take 400g per day. I've tried 400-450g/day and indeed over several several weeks I gained quite a lot of muscle, but when I reduced to a more normal intake I lost quite a lot, so I wonder if a lot of it was not glycogen. I stopped because my kidneys started to hurt btw hum.
@@AnnaLevesque74 I gained strength as well.
@@AnnaLevesque74 IIRC I kept my strength
Caloric surplus never works. Only increase protein intake slightly when you feel your bod fat % is optimal. And only increase max 200 calories at a time.
The difference was water in the cell not fat...
Carbs are always faster to put fat on you because of what they do to blood sugar, regardless of what else you eat.
It would be easier to just eat ground beef and eggs for a few months to serious juice your protein and energy level with a complete complex of amino acids that naturally encourage muscle growth while suppressing insulin.
Low carb diets increase cortisol - could that affect bodyfat levels?
Don’t cut out a whole macronutrient, there are no carnivore bodybuilders. You need carbs for insulin to build muscle, low insulin = no muscle mass gained. You need glycogen for heavy-weight lifting, fats work better for long-distance runners to rely on as the main fuel source
Insulin is the hormone that stimulates muscle protein synthesis and without it you can experience serious muscle loss. Insulin is not the enemy and doesn't cause you to get fat, excessive calories over your basal metabolic rate is what makes you fat.
@@solomonahee9872What about Ronnie Coleman and Johnathon Griffiths? I’m also sure there are plenty more. Doesn’t Ronnie Coleman have at least 8 Mr. Olympia titles? And he still is huge at 50 years old. So, yes, there definitely are carnivore bodybuilders that are the best of the best.
@@jackieruiz3645 huh? Ronnie Coleman eats tons of sweet potato
Is it 1g of protein per pound of body weight or 1g of protein per pound of lean body weight?
My understanding is that it is 1g per pound of IDEAL body weight.
Surprised it wasn’t another Mediterranean video, we need our daily repeat of generalizing a whole continent
Fat vs sugar is far from a mystery.
I'm 6 feet and weights 130 pounds - should i do a small surplus?
I wouldn't mind gaining 50 pounds..
Dude EAT!
Avoid carbs. Eat more protein. If low carb then fat is typically not a problem as long as there is more protein. Exercise. High intensity interval training is best.
@kokokokokok69-kn4zi dude you can afford a large surplus, of healthy food w/resistance training, of course… (Man, I wish I had that problem)
You should be eating Wwndys everyday
MAINGAIN is the way to goooo, 100%
I can tell when you're carb depleted Thomas lol
Wait a minute hiya tetsed positive for high amounts of lead
That where pro hormone come into play
bro do something good for humanity, have a sit down with Torre Washington
Greg Doucette video coming soon 😂
Why can't you advise people to only eat real food instead of milkshakes of proteins and other chemical products?
Let me guess, a new study from the University of Mongolia says…
I’ve seen a vegan RUclips channel that shall not be named, emphasising 1g protein per kg of LEAN body weight to be at best health. Don’t think frailty and malnutrition is best health tho
这段视频主要讨论了如何在减脂的同时增肌，即“保持体脂的增肌”（Main Gaining）概念，并引用了一项新的研究来支持这一方法。
**主要知识点：**
1. **Main Gaining 概念**：
- 目标是在不增加体脂的情况下增加肌肉质量。
- 这是许多人在健身过程中想要实现的理想状态。
2. **新的研究发现**：
- 发表在《医学与科学与运动锻炼》期刊上的一项研究进行了为期10周的试验。
- 32名参与者被分为两组，每组每天摄入500卡路里的热量盈余。
- **花生组**：摄入高脂肪、低碳水化合物和适量蛋白质的花生制品。
- **碳水化合物组**：摄入高碳水化合物、适量蛋白质的饮食。
- **结果**：
- 两组在肌肉增长方面无显著差异。
- 碳水化合物组增加了更多的体脂，且脂肪增长速度更快。
- 花生组总体增加的体重较少，主要因为脂肪增加较少。
3. **蛋白质摄入的重要性**：
- 在没有热量盈余的情况下，必须确保足够的蛋白质摄入。
- 建议每天摄入至少每磅体重0.8克的蛋白质。
- 更频繁地摄入蛋白质有助于肌肉合成，可考虑每天3-4次蛋白质摄入，包含训练前后的蛋白质补充。
4. **对于新手的建议**：
- 新手在热量赤字的情况下也能有效增肌，因其对训练刺激反应更敏感。
- 不需要额外的热量盈余即可获得“新手增肌”效果。
5. **控制体脂的重要性**：
- 过高的体脂可能导致激素和胰岛素失调，影响肌肉蛋白质合成。
- 建议先降低体脂，再专注于增肌，以获得更好的效果。
6. **训练和营养策略**：
- **交替训练**：有些训练在空腹状态下进行，有些在进食后进行，以提高身体对不同能量来源的适应性。
- **碳水化合物摄入**：不做严格限制，灵活调整，有助于改善胰岛素敏感性。
- **微循环增肌/减脂**：
- 采用短周期的热量盈余和热量赤字策略，例如一周增肌、一周减脂。
- 这种方法可避免长时间热量盈余导致的脂肪过度积累。
7. **总体建议**：
- 通过在前期精细控制饮食和训练，减少后期大量减脂的需求。
- 注重长期的可持续性，而非短期的快速效果。
**总结**：
实现同时增肌和减脂需要精心的策略，包括蛋白质摄入的管理、训练方法的多样化以及对热量摄入的灵活调整。通过理解和应用这些原则，可以更有效地达到健身目标，而不必在后期为了减脂而牺牲肌肉质量。
OMG!!! Been following health & nutrition for decades. So tired of the constantly changing/contradicting information 😖
Damn you doing ok ?
That hair is very youthful. Mid life crisis hair-do. Not saying it doesn’t look good. “Brian bought a mid life crisis Ferrari” ok, but it’s still a Ferrari, wish I had one. Maybe I’m just salty, just yesterday I realized I was really bald and it pissed me off. I been WILLINGLY shaving my head for 10 years. Out of nowhere I got lazy and didn’t shave for 2 weeks and realized I’m really actually bald. I’m 35 and I wasted my good hair. Cherish your hair pony boy
Animal Fat Perm!
Great tips Thomas as always my g
It looks like he went to a salon and had it dyed. I can't fault youtube influencers for doing this. Their appearance may relate to their income. This is perhaps particularly true with health-oriented channels. Therefore, publicly facing people often try to maintain a youthful look (e.g., dying grey hair or hair transplants, botox etc . . .)
Bro, you killed your hair growth.
@@ixplain probably 😢
Stop hyping peanuts. Muscle protein synthesis needs more than protein and some of this stuff is in peanuts
Keep it a secret
👍
Everyone watching this go find the book the hidden herbs by anette ray
It’s crazy no one here is talking about the hidden herbs by Anette Ray…
W
I have read many books, I listened to many RUclips videos by many of the world's leading gurus and health experts but nothing came close to the hidden herbs by anette ray. I recommend everyone giving it a read.
U need to fire your hair stylist
The only thing is parking on the bus. I mean if you don't have to do that then I can even make it. The prantifoos is the same as the majority of the scale
thank you. it seems like you need to be your own doctor these days. for everyone reading this i recommend the book the hidden herbs by anette ray
I don't know why i watch these...smh
I normally don't comment but for everyone reading this go read the hidden herbs by anette ray
The food you take in does not get used before it is digested and that takes ours , food before exercise means nothing , and you havee videos that say that … maby you should poste less and better videos .. why not post exercise videos so people can learn to lift ?
Thomas DeLauer: "My hair style is another form of MANE-Gain"
i know my comment will probably get burried somewhere but for everyone reading this go find the hidden herbs book by anette ray. you can come back and thank me later
Again with the goofy face.
Smidge
Strong feelings strengthen the heart, weak feelings weaken it. Strong thoughts strengthen the mind, weak thoughts weaken it. Strong deeds strengthen the body, weak deeds weaken it. This is the only incontravertible, undeniable fact. Have lofty feelings, never lowly ones, think lofty thoughts, never lowly ones, perform lofty acts never lowly ones. Have lofty ideals, never lowly ones. Never condescend and stoop to judge another, but relentlessly and mercilessly judge yourself. Power to harm another is never true power, power to help another is true power. There is a difference between exacting and making other people pay the price, and paying the price for other people. Real deal is always better than the phoney deal.
For everyone reading this, finding the banned book called “the hidden herbs” by anette ray should be your top priority
I have read many books, I listened to many RUclips videos by many of the world's leading gurus and health experts but nothing came close to the hidden herbs by anette ray. I recommend everyone giving it a read.
thank you. it seems like you need to be your own doctor these days. for everyone reading this i recommend the book the hidden herbs by anette ray
I normally don't comment but for everyone reading this go read the hidden herbs by anette ray