#1 - Lift weights to get strong (2:45) #2 - Reverse diet (11:35) #3 - Walk daily after meals (20:15) #4 - Cut calories (24:22) #5 Add cardio (27:30) Does cardio hurt muscle building? (30:20) What is the best food on a reverse diet? (33:16) Can I get leaner while building muscle? (34:36)
Hello from Australia. I've learned so much from watching this show. So much mixed information out there, and these guys just make things so clear. It's been life-changing for me, so many thanks!
I just had a dexa scan 14 months from my last one and I was bummed to only gain 1.6lb of muscle but I did lose 12lb of fat so I guess I’m lucky I didn’t lose muscle with fat. 24% to 17.8% bf. Now I’m focused on eating for growth 💪
@@jaclynkoehl8745 yes, but I wouldn’t say significantly honestly. I will say in a deficit I would get home from a 2 mile dog walk exhausted and I couldn’t understand why it was so taxing every time when it is ‘easy’ compared to my workouts. After getting back to maintenance it was such a drastic difference on those walks. I felt like I could run if I wanted. I walk my dogs 2 miles 2x a day so it’s such a big deal that I feel so good now. ❤️
@amybrooke45 Thank you for sharing that. It really is amazing how much difference just a few hundred calories a day can make as far as energy levels go. I'm strength training and walking and have a goal of going from 25ish to low 20s bodyfat so I appreciate you sharing your experience.
Can attest that these boys are 100% on point (thanks Mindpump btw). Just did a DEXA scan, picked up 30 pounds of weight (20 lbs of muscle and 10 lbs fat) in one year pretty much following this protocol. Focused solely on hitting 170g protein, increasing strength and upping maintenance calories (went from 3000 to around 3600-3700 calories). I did gain some fat so my calories were probably a little aggressive but weight finally plateau’d and am definitely not complaining about 20 lbs of muscle. Currently weigh 300 lbs and am in a good position to start slowly cutting down to around 200 soon when I feel my strength gains are slowing.
Currently running Anabolic on a slight surplus (I’m an obese beginner). Will run anabolic again right after and then performance keeping the surplus. I will be cutting for aesthetics afte.
Thanks for the daily videos ❤ Doubt: I have been lifting for last 20 or so years dedicatedly with passion and currently reaching age 40. Can we still build a natural six pack figure without the daily trouble of measuring and weighing our each and every food?
🛑 WHICH PROGRAM NEXT? I am currently in phase 3 of Symmetry, and want to take advantage of the Black Friday sale. Here's the list in order of the programs I have completed.... Aesthetics Split Anabolic Anabolic Advanced Performance Powerlift Muscle Mommy Symmetry Which program should I do next? Thanks in advance! I was thinking Performance Advanced or Strong.
@@nancyjimenez7513Muscle Mommy for sure!! I genuinely liked all of them. Although Aesthetics was very challenging, especially for your first program. But Muscle Mommy is by far my favorite!
Thanks, this was another very informative video guys! What eating window do you guys suggest reverse dieting? How many hrs between your last meal of the day to your 1st? I've done a lot of IF and am now trying your reverse diet and like the idea of giving digestion a break but want to meet my protein and calorie intake.
I joined a gym for the first time in my life (I'm 51 years old) in June. At the time, I was 5'8" short and weighed 199 pounds. Had a Evolt Scan done on October 16th, and i weighed 168 and 19% body fat. I've lost a total of 13 pounds of muscle over that time. I just cant figure out what I'm doing wrong.
The main things I notice in the gym because I used to do it. If I wanted to get big I had to start doing 6-30 reps and go to absolute 100% failure in at least one set per workout or even more depending on my body, and I had to find that out. If I wanted to maximize strength I had to do 1-5 heavy sets never to failure but lots of sets of the exercises that build strength the most like Deadlift, squats, Bench press. Also, each person I believe is different. Some build muscle fast, others build strength fast and some have a hard time because they don't up the intensity. If I do a workout and after I feel the workout was not super hard I didn't have a good workout. I need to be doing intense workouts to get either stronger or bigger and remember that strength and size takes time. The hardest part of working out is the mental side. The mind will think because it takes a long time to build muscle and strength that the mind will think it is not working. Keep the consistency and eventually it will click and the body will adapt.
I've got MAPS Anabolic but cannot handle such volume of training so went back to Heavy Duty. Non the less I listen to the nutrition advice and works like magic. Thanks guys! PS. why volume training works for many people but is terrible for some? Is it to do with the muscle fibers one has?
I have been plateauing and I have increased my calories. I am now around 2700-2800 caloires and I wouldnt know how to eat more at this point without munching on sugar sweets at this point.
QUESTION - HIT and anaerobic cardio is better than steady state cardio for muscle preservation? That's huge, but can you provide more detail? Prior to hearing this, I have stopped doing Zone 5 sprints, and only do Zone 2 steady state now during my cut. Did I get it backwards?
My TDEE is closer to 1600 calories. Im 45 year old Indian woman. Is 1100 calorie diet recommended for fat loss? If done for few months will it lower metabolic rate
So i struggle with the reverse dieting simply because my food changes so much. My wife cooks different things throughout the week and I honestly have just gotten so darn lazy with trying to ask what ingredients went in and trying to estimate how much of each to calculate my calories. So, my question is, could i just simply add a spoon of peanut butter after dinner to “increase my calories” and then a few weeks later, remove the spoon of peanut butter to “reduce my calories”?
Hey guys, love your stuff I’ve been a long time listener for several years now. Had a question on tracking steps, which device would you consider to be the most accurate? I’m looking to purchase one for my grandma for Christmas to help her be able to track her exercise through counting steps
If i get up to 2300 maintenence, is cutting 500 safe, in terms of hormone health and stress? I am 45yo, finally up to 125 lbs from 115 thanks to putting on muscle in my reverse diet. Is 500 kcal too much? Would 300 or 350 be a big enough cut to be effective?
I've been strength training for a year and a half. I eat well and track my macros. But i just can't seem to pack on any muscle. I tried Maps Anabolic and nothing happened, tried all sorts of other programs and nothing seems to work. The only think I've seem to gain is belly fat. It's so frustrating and I'm unsure of what is causing the issue.
How hard are your workouts? Do you do workouts with max intensity. If you do 1-5 reps with super heavy weights you never go to failure but need to do a lot of sets, like 5-10 for all the compound lifts 2-3 times a week. If you want to build some strength with size then do 6-10 reps and do 9-18 sets a week per muscle group, and go to absolute 100% failure for at least one set per exercise. Remember muscle takes time, and the hardest part is the mind will lie to you and tell you your progress is not getting you anywhere. Consistency is the key. Also remember everything else has to be on point not just your workouts. Do you get enough sleep? 7-9 hours a night. Do you drink enough water. I drink half a gallon to 1 gallon a day. Do you get at least 1 gram of protein per pound of your bodyweight? If cutting you should do 1.2-1.5 grams per pound of bodyweight.
I had this issue and determined it was due to cortisol/stress and also training while fasted. How's your sleep? How's stress management? Are you allowing rest days to recover and adapt? Are you eating before and after a workout (protein and carbs).
If everyone says that you need to get stronger every time you're in the gym then why isn't everybody in the gym squatting a thousand pounds deadlifting 1200 lb and benching 900 lb.
They've always said cardio was the wrong exercise to build muscle and lose fat. Now it's step 5? They didn't even mention eating 1g of protein per desired body weight.
Easy fella. They literally explain the cardio point at around 28mins and they do indeed mention the 1g peotein per target bodyweight (sal does I think nearer the beginning).
@RE71476AD they really don't explain their reversal for including cardio as now a step when they've always said to avoid it. I don't recall him mentioning the one gram of protein. Feel free to include the timestamp.
Long term, the fat loss the cardio strategy doesn't work. But this podcast episode specially is about cutting and getting shredded, which isn't meant to be longterm body composition
#1 - Lift weights to get strong (2:45)
#2 - Reverse diet (11:35)
#3 - Walk daily after meals (20:15)
#4 - Cut calories (24:22)
#5 Add cardio (27:30)
Does cardio hurt muscle building? (30:20)
What is the best food on a reverse diet? (33:16)
Can I get leaner while building muscle? (34:36)
Thank you for doing this! I watched the whole video anyway but this helps organize my thoughts as well as the guys discussion
Excellent work lol
I started walking on every break at work a year ago. GAME CHANGER! Super easy too!
Same!
Hello from Australia. I've learned so much from watching this show. So much mixed information out there, and these guys just make things so clear. It's been life-changing for me, so many thanks!
I just had a dexa scan 14 months from my last one and I was bummed to only gain 1.6lb of muscle but I did lose 12lb of fat so I guess I’m lucky I didn’t lose muscle with fat. 24% to 17.8% bf. Now I’m focused on eating for growth 💪
Super lean for a female. Hell even pretty lean for most men haha
That's lean! Congratulations! Have you gotten stronger even though you didn't put on a lot of muscle mass?
@@jaclynkoehl8745 yes, but I wouldn’t say significantly honestly. I will say in a deficit I would get home from a 2 mile dog walk exhausted and I couldn’t understand why it was so taxing every time when it is ‘easy’ compared to my workouts. After getting back to maintenance it was such a drastic difference on those walks. I felt like I could run if I wanted. I walk my dogs 2 miles 2x a day so it’s such a big deal that I feel so good now. ❤️
@amybrooke45 Thank you for sharing that. It really is amazing how much difference just a few hundred calories a day can make as far as energy levels go. I'm strength training and walking and have a goal of going from 25ish to low 20s bodyfat so I appreciate you sharing your experience.
Can attest that these boys are 100% on point (thanks Mindpump btw). Just did a DEXA scan, picked up 30 pounds of weight (20 lbs of muscle and 10 lbs fat) in one year pretty much following this protocol.
Focused solely on hitting 170g protein, increasing strength and upping maintenance calories (went from 3000 to around 3600-3700 calories). I did gain some fat so my calories were probably a little aggressive but weight finally plateau’d and am definitely not complaining about 20 lbs of muscle.
Currently weigh 300 lbs and am in a good position to start slowly cutting down to around 200 soon when I feel my strength gains are slowing.
Currently running Anabolic on a slight surplus (I’m an obese beginner). Will run anabolic again right after and then performance keeping the surplus. I will be cutting for aesthetics afte.
Thanks for the daily videos ❤
Doubt: I have been lifting for last 20 or so years dedicatedly with passion and currently reaching age 40. Can we still build a natural six pack figure without the daily trouble of measuring and weighing our each and every food?
yes.
🛑 WHICH PROGRAM NEXT? I am currently in phase 3 of Symmetry, and want to take advantage of the Black Friday sale. Here's the list in order of the programs I have completed....
Aesthetics
Split
Anabolic
Anabolic Advanced
Performance
Powerlift
Muscle Mommy
Symmetry
Which program should I do next? Thanks in advance! I was thinking Performance Advanced or Strong.
Which one did you like the most? I want to get a program but don’t have any time 😢
How did you like muscle mommy? 😊
@@nancyjimenez7513Muscle Mommy for sure!! I genuinely liked all of them. Although Aesthetics was very challenging, especially for your first program. But Muscle Mommy is by far my favorite!
@@lilyt2216 LOVE it! Genuinely my fav without a doubt.
What about muscle mommy did you like and how does it compare to aesthetic? Also I’d recommend you do Strong next, I quite liked that one.
Thanks, this was another very informative video guys!
What eating window do you guys suggest reverse dieting? How many hrs between your last meal of the day to your 1st?
I've done a lot of IF and am now trying your reverse diet and like the idea of giving digestion a break but want to meet my protein and calorie intake.
I joined a gym for the first time in my life (I'm 51 years old) in June. At the time, I was 5'8" short and weighed 199 pounds. Had a Evolt Scan done on October 16th, and i weighed 168 and 19% body fat. I've lost a total of 13 pounds of muscle over that time. I just cant figure out what I'm doing wrong.
Neither can anyone else without any details.
Are you tracking and hitting your protein consistently? That could be an explanation for the loss of muscle
@adan7537 I am hitting anywhere between 200 to 225 grams of protein daily.
Love you guys, tuning in everyday 🔥
Consistency in your messaging is the key to YOUR IMPACT ON THE 🌎!!!
Simple and free tools to obtain the health and physique of your dreams!!!
The main things I notice in the gym because I used to do it.
If I wanted to get big I had to start doing 6-30 reps and go to absolute 100% failure in at least one set per workout or even more depending on my body, and I had to find that out. If I wanted to maximize strength I had to do 1-5 heavy sets never to failure but lots of sets of the exercises that build strength the most like Deadlift, squats, Bench press. Also, each person I believe is different. Some build muscle fast, others build strength fast and some have a hard time because they don't up the intensity. If I do a workout and after I feel the workout was not super hard I didn't have a good workout. I need to be doing intense workouts to get either stronger or bigger and remember that strength and size takes time. The hardest part of working out is the mental side. The mind will think because it takes a long time to build muscle and strength that the mind will think it is not working. Keep the consistency and eventually it will click and the body will adapt.
I've got MAPS Anabolic but cannot handle such volume of training so went back to Heavy Duty.
Non the less I listen to the nutrition advice and works like magic.
Thanks guys!
PS. why volume training works for many people but is terrible for some? Is it to do with the muscle fibers one has?
I have been plateauing and I have increased my calories. I am now around 2700-2800 caloires and I wouldnt know how to eat more at this point without munching on sugar sweets at this point.
Perfect video to watch before going bed🙌🏽
QUESTION - HIT and anaerobic cardio is better than steady state cardio for muscle preservation? That's huge, but can you provide more detail? Prior to hearing this, I have stopped doing Zone 5 sprints, and only do Zone 2 steady state now during my cut. Did I get it backwards?
My TDEE is closer to 1600 calories. Im 45 year old Indian woman. Is 1100 calorie diet recommended for fat loss? If done for few months will it lower metabolic rate
So i struggle with the reverse dieting simply because my food changes so much. My wife cooks different things throughout the week and I honestly have just gotten so darn lazy with trying to ask what ingredients went in and trying to estimate how much of each to calculate my calories. So, my question is, could i just simply add a spoon of peanut butter after dinner to “increase my calories” and then a few weeks later, remove the spoon of peanut butter to “reduce my calories”?
Hey guys, love your stuff I’ve been a long time listener for several years now. Had a question on tracking steps, which device would you consider to be the most accurate? I’m looking to purchase one for my grandma for Christmas to help her be able to track her exercise through counting steps
Can you do cardio at all while reverse dieting / bulking?
If i get up to 2300 maintenence, is cutting 500 safe, in terms of hormone health and stress? I am 45yo, finally up to 125 lbs from 115 thanks to putting on muscle in my reverse diet. Is 500 kcal too much? Would 300 or 350 be a big enough cut to be effective?
Can you calculate your bulk calories based on your TDEE? Or does it have to be your avg calories.
Also, where does Adam get his t-shirts? lol
I've been strength training for a year and a half. I eat well and track my macros. But i just can't seem to pack on any muscle. I tried Maps Anabolic and nothing happened, tried all sorts of other programs and nothing seems to work. The only think I've seem to gain is belly fat. It's so frustrating and I'm unsure of what is causing the issue.
How hard are your workouts? Do you do workouts with max intensity. If you do 1-5 reps with super heavy weights you never go to failure but need to do a lot of sets, like 5-10 for all the compound lifts 2-3 times a week. If you want to build some strength with size then do 6-10 reps and do 9-18 sets a week per muscle group, and go to absolute 100% failure for at least one set per exercise. Remember muscle takes time, and the hardest part is the mind will lie to you and tell you your progress is not getting you anywhere. Consistency is the key. Also remember everything else has to be on point not just your workouts. Do you get enough sleep? 7-9 hours a night. Do you drink enough water. I drink half a gallon to 1 gallon a day. Do you get at least 1 gram of protein per pound of your bodyweight? If cutting you should do 1.2-1.5 grams per pound of bodyweight.
I had this issue and determined it was due to cortisol/stress and also training while fasted. How's your sleep? How's stress management? Are you allowing rest days to recover and adapt? Are you eating before and after a workout (protein and carbs).
What about active recovery on off days like incline walking ?
What if I'm already lean (11%bf) and just want to get jacked? i.e. bigger and stronger.
TIME STAMPS
Trying to educate some people around me about reverse dieting in conjunction with weight training, but it's sadly falling on deaf ears.
If everyone says that you need to get stronger every time you're in the gym then why isn't everybody in the gym squatting a thousand pounds deadlifting 1200 lb and benching 900 lb.
Without watching the video in thinking it's strength training, boost metabolism, get your protein, sleep, and maybe check hormones
MP house 🤩🔥🖤
Sounds complex
I’d never get to the point where I would think it’s too much food
They've always said cardio was the wrong exercise to build muscle and lose fat. Now it's step 5? They didn't even mention eating 1g of protein per desired body weight.
Easy fella. They literally explain the cardio point at around 28mins and they do indeed mention the 1g peotein per target bodyweight (sal does I think nearer the beginning).
@RE71476AD they really don't explain their reversal for including cardio as now a step when they've always said to avoid it. I don't recall him mentioning the one gram of protein. Feel free to include the timestamp.
12:15 is when he starts fully explaining the reverse diet and includes the protein suggestion.
Thank you (It was mentioned very briefly)! My point about their stance on cardio still stands.
Long term, the fat loss the cardio strategy doesn't work. But this podcast episode specially is about cutting and getting shredded, which isn't meant to be longterm body composition
First