How to Lose Fat AND Gain Muscle at the Same Time (3 Simple Steps)
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- Опубликовано: 4 сен 2024
- Can you build muscle and lose fat at the same time? Yes-and it’s known as body recomposition, where you build muscle and lose fat at the same time. However, recomp does come with a catch. We need to be at a calorie deficit in order to lose weight and strip off fat. But the drawback with being at a calorie deficit is that it severely compromises our ability to build muscle. However, this doesn’t mean it’s impossible to build muscle while losing fat, and in today's video I'll share 3 steps for how to build muscle and lose fat at the same time.
The first thing you need to do for body recomposition is setup your diet. Eat at a very slight deficit of roughly 5% to a maximum of 20%. And aim for around a protein intake of around 1g/lb of your bodyweight. Then, fill the rest of your calories with carbs and fats.
Next, to build muscle and lose fat at the same time, beyond training your muscles at an adequate volume, switch up your routine. For example, switching to a new training split, increasing or decreasing your muscle training frequency, and/or switching up some of your exercises or the manner in which you perform them.
Next, we need to optimize our nutrient timing so to build muscle while losing fat. First, you need to ensure that you’re evenly spreading out your daily protein intake into about 3-5 meals throughout the day. Also aim to have adequate carbs and protein shortly before and after you train.
When it comes to the question of ‘Can you build muscle and lose fat at the same time,’ the answer is yes, but you need to follow the action plan below:
Step 1 (Set Up Nutrition): Eat just slightly below maintenance calories (~5-20% deficit, or ~100-500 calories below maintenance). Multiplying your bodyweight in lbs by ~14-16 can give you an estimate as to what your maintenance calories are. Ensure your protein intake is ~1g/lb of your bodyweight, and consider going above this if you’re relatively leaner (e.g. 15% body fat or below).
Step 2 (Switch Up Training): Switch up your training routine. Still ensure that you’re training with the optimal muscle training frequency and weekly volume, but switch up your training to provide a new stimulus for growth.
Step 3 (Optimize): Spread your daily protein intake fairly evenly into at least 3 meals per day, and ensure that you’re ingesting adequate pre AND post workout protein + carbs in a timely manner.
Bonus Step (Measure): Track your bodyweight, circumference measurements, progress pictures, and strength in the gym. Use these to variables to gauge your progress.
A body recomposition isn’t ideal for everyone, but in the cases I went through and with the protocol I previously outlined, it can be an effective way for you to shortcut your transformation. But, in the long run, you’ll likely eventually want to transition to a dedicated muscle building or fat loss period and prioritize one or the other. And for an all in one, step by step program that shows you not only how to successfully achieve a body recomposition, but also then shows you exactly what to do afterwards so that you can continue to strip off fat and build lean muscle as efficiently as possible with science, then simply take the analysis quiz below to discover which specific program is best for your body and where it’s currently at:
builtwithscien...
Filmed by: Bruno Martin Del Campo
Subscribe to my channel here:
www.youtube.co...
MUSIC:
/ iamryanlittle
FULL BODY WORKOUT ROUTINE:
Full Body Workout A - • The Best Science-Based...
Full Body Workout B - • The Best Science-Based...
UPPER/LOWER BODY WORKOUT ROUTINE:
Upper body workout - • The Best Science-Based...
Lower body workout - • The Best Science-Based...
PUSH PULL LEGS WORKOUT ROUTINE:
Push workout - • The Best Science-Based...
Pull workout - • The Best Science-Based...
Legs workout - • The Best Science-Based...
If gyms are just re-opening for you and you’ve spent the past couple months either training inconsistently or with minimal equipment at home, then I think that this is the perfect opportunity for you to apply the protocol I go through as your body will likely be primed for a body recomposition to occur. Give it a shot and let me know what you think - and here's the written article on the blog for those interested: builtwithscience.com/lose-fat-gain-muscle/ . Cheers!
Can you make a video on training for athletes? Or can you make a video with you uncle (I think) (he's a trainer for toronto raptors) about this topic. It would be an awesome video!
Would u advice to do body recomposición with intermittent fasting ?
What's the word on how much protein you can absorb at Once? Or has that been debunked?
Im female and weigh 204 lbs and im 5ft 4ins so if i was in a calorie deficit of 500 i would need to consume 2356 cals? I am struggling to loose weight at 1300 cals never mind increasing it. All of last year i ate 1,500 cals per day on average with moderate exercise 4-5 times per week and i was only able to loose 2 st my start weight was 234lbs 1.5 years ago. Its a struggle so in one year imof realky hard work i lost 2.5 lbs on average per month.!?Since the beginning if this year ive been even stricter reducing cals to 1,300 per day and ive list 2 lbs in 5 month with lost of excercise and in total about 5 cheat meals ( but not exceeding 2,500 cals for that day)I defy science. Its a struggle because im also depressed nd ive put my heart and soul into this. I just dont kniw what to do.
u didn't guide about cardio in this routine?
Wish me luck boys I’m gonna do this!!!! Gonna update in 3-5 months. I want to feel better in my life!!!
UPDATE-1/29/24
First just wanna say thanks, I was not expecting 9k likes and I appreciate all the support this comment got.
Well to begin my starting weight started at around 140lbs(skinny fat) and my current weight is 172.5lbs, 5”9 1/2 at 21 years old. I gained 16lbs (could’ve been a bit more if I knew what I know now) of lean muscles my first year and it’s about halved every year since then. Going animal based most definitely helped me maximize my genetics and gained muscles id probably wouldn’t have had. I workout 30m to 1hr everyday for four weeks then I take a 1 week break, I do feeder sets on 2 muscles I worked on yesterday then 2 working sets for the muscles I’m focusing on today. I switch between full body and upper/lower depending on my mood.
Currently doing about 70% weighted calisthenics and 30% free weights, I fell in love with calisthenics and it gave me a more “dense” look if that makes sense. Gymnastics rings might be one of the best gym equipment you can get honestly.
Movements I like doing the most in no particular order: Romanian deadlift, Bulgarian split squats, reverse grip barbell bench press, inverted sit ups for back/glutes, Roman chair weighted sit-ups/ring leg raises, chest supported row/ring inverted rows, ring pull-ups (wide grip chin ups are my favorite), behind the back cable shoulder raises, and ring dips. I focus more on the stretch and recently incorporated lengthen partials. Jump rope for cardio anything and I get bored.
Supplements: beef collagen powder, potassium glucante, fermented L-Citrulline( 8g thirty minutes before workout and 2g before sleep) I take it daily and it gives you like a sort of a “permanent” pump throughout the day and vascularity is crazy.
What I eat: beef(any ruminant that’s on sale really), Bone broth, grass Fed butter, beef tallow, small amounts of heart/liver(I put a-bit inside ground beef so I don’t get the taste) raw goat/sheep milk, kefir, eggs, bee pollen, royal jelly, Celtic sea salt/potassium glucanate in distilled water, chicken and some fruits. On the weekends I treat myself to something.
Btw raw goats milk(sheep is better if you can find it) and 3 to 4 raw Pasteur raised/cage free eggs in milk is amazing for hardgainers.
I’ll leave with a quote “yes, isn’t it pretty to think so?” - Jake - The Sun Also Rises
If your still reading I hope you succeed in whatever your doing and take advantage of every opportunity life gives you, keep pushing and don’t let anyone tell you otherwise. Peace and Love ❤️
go on my guy you can do it!!!
Nice
Hey, best of luck my dude, it isn't an easy journey but try to always keep your goal in mind (for me it's directly in my phone wallpaper), peace my brother ✌🏻💪🏻💪🏻
I’m gonna try it too!
Same here! Trying get rid of my dad bod. Good luck to everybody!!
One thing I would add is: get enough sleep, at least 7 hours
If you're sleep deprived while being on a caloric deficit and working out, you're gonna get fatigued reaaaaaaaaallly quickly
Oh yeah, sleep makes an enormous difference. For me personally, sleeping 6 hours vs 8 means losing a good 3 or so reps for every compound exercise...
Or increase your meth intake. There are many ways to go about this.
Yea, I noticed that. Once I slept 5hours and went to work with little to no breakfast while in a calorie deficit, I had to eat junk food and drink energy drink before lunch, cause I felt dizzy and my body was about to give up. So I felt shit and probably didn't progress at all that day.
When I sleep 9+ hours I get dizzy and have poor performance everywhere. When I get less than 6 I feel like I have no energy
chamade166 bro wtf 😂😂
video summary:
1. Set up your diet : eat on a very slight deficit n eat more protein rich food.
2. Switch up your exercises : Work hard on your muscles and change the routine if you are not getting results with the current one.
3. Optimize : Spread your protein intake into 3 meals/day. ( point similar to 1)
thank u 💪👏
I have to take my 160g protein every day or only the days when i do the workout??
@@frenci2983 that's a good question. I wanna know the answer to this also
@@frenci2983 you still need to eat your daily protein intake eventhough youre not exercising
Thank you ... Do these video makers think we're measuring percentages of al this nonsense? We're not dietitians .. Crazy ass video needs to speak a bit more in laymen's ... It's just goofy. 😆
Currently got out of a toxic 10 year relationship. I use to be a pretty fit guy but over the course of those years I have gained so much weight to the point where I hate looking at myself. Now, this break up has got me motivated once again. I've lost 15 pounds the last 2 1/2 weeks. I want to better myself and this video ensures that I won't stop until I meet that goal. Wish me luck I will try and update.
To be able to lose that much weight in that short of a time, you must be really heavy. And it mostly is water. I would recommend a caloric deficit of 1000 kcal a day which will end you up losing 2.2 lbs a week. Thats a steady rate which you can keep going for a long time. Keep up the work and stay motivated!
@@steffensundrum3033 I’m 5 foot 11, 208 pounds and not sure about % of body fat. I have some fat left on the waist, love handles, and thighs. But I look like a compleyely different person compared to last year. I was 290 pounds and probably over 30% body fat, not sure.
I have been eating around 1400 calories per day since last summer.
It has worked great. But now that I’m 208 I want to put on some muscle. Should I continue to eat 1400 calories (I’m eating very high protein lean meats btw)
Or should I increase the calories by a few hundred? I started weight lifting a couple weeks ago and I actually ended up going from 205 to 208 but my body looks better than it did when I started lifting. It feels like everything I have done up to this point has worked, but I feel like I’m getting lucky with my decisions and I actually need some info from someone that actually knows what they’re talking about
@@DonovanGG__ I’m your same exact height and weight and I eat 2300 calories to lose 1 pound a week
How is it going?
@@DonovanGG__ just remembered this comment eat like 2800-3300 calories depending on your metabolism/activity level
“This will work on beginners, detrained, fat people and slackers”
Me: *I am all of those*
"if you're one of those".... I too am all
you the boogie man ?
Same
🤣
LOLL
Jeff is that teacher who sometimes uses complicated terms when teaching a subject then there's Jeremy who is that classmate that explains it all to you using terms easier to understand, and both just released a new video, can't wait til gyms reopen here.
Gyms in my city are open, but I didn't start yet. Still waiting for corona to calm down
Guys , I would like to talk to you about( Resurge) which I have been using it since the beginning of 2020 , I used to have post-work out pain, difficulties with sleeping which decrease the muscles recovery, and used to have the bully fat which kills me the most, i am like you I used to have all these problems , and I started searching for diet of medication .., I spot on (Resurge) which is 100% all natural ,non-GMO,Vegetarian and totally safe with no side effect I faced , guys it really help me a lot it .
Here the link check it out and read more about it , it has discount now more than 70% for few days and they are going to ship it to your place.
docs.google.com/document/d/1fyb6qzRWnJKu5xPLGT2ijGhME7RZsWjAhjtM_c5XUvg/edit?usp=sharing
👌👌👌👌so trueee
Tu
Jeff don’t know what he’s talking about sometimes.
Okay started this a month ago, here’s my update:
I’m a 22 year old male with a height of 5 8 and a weight of 70kgs. Moderately skinny fat. I have worked out before in a gym when I was around 18 but with poor consistency.
I’m 33 days into my workout regiment and I am following the full body workout. I am decently consistent by at least hitting the gym 4 times a week. I can tell you this has been pretty successful in my eyes. I feel stronger and look fitter. Lost a bit of belly fat while my weight remained the same. Chest looks more toned. With my arms gaining slight muscle.
I started benching with just the barbell and as of today I can bench 50kgs. Dead lift, I started with 40kgs and I hit 90 today. For the shoulder press I’m still mainly using only the barbell. Squats I started with only the barbell but now I’m squatting upto 60kgs.
The only downside I see to this workout plan is that it may get monotonous pretty quickly. I will continue this for another month and then switch to the upper lower body split.
Hope you guys are able to find the motivation and give it a shot. It’s worth it. All the best :)
W comment keep at it bro
good looks bro keep it up
How much protein are you eating and are you eating at maintenance
@@xclusive2168 right now I’m not doing much of a calorie tracking tbf. I’m going with my normal eating habits. Just avoiding junk and making sure I eat whatever is made at home. The only thing I do extra is have a smoothie in the morning with like oats, protein peanut butter and banana. I’m avoiding any kinds of supplements because once I’m hooked to it I won’t be able to get off of it and still keep my gains.
This is very helpful thank you bro!
I love this guy and hope his channel fires off and shines like a golden age of fitnesss
it already did, 2.38 million subs.
It already is
Me too. Such a calm disposition too. Just a nice guy.
he's the best and a natural. I don't trust youtubers who look they are on steroids.
Yeah I already enroll in his program and they're amazing
1. Eat at a slight caloric deficit
2. Eat 1 gram protein per pound body weight
3. Switch up training. Train hard.
4. Spread out daily protein intake evenly, preferably 3 to 5.
5. Ingest protein before and after workout.
6. Bonus tip from me - sleep well at least 7 hours per night
7. Do HIITs and a long cardio session once a week.
You’re the real MVP
🐐
@Blunt Shit you have enough energy
@Blunt Shit I did lose some energy when I restrict calories too heavily. Otherwise, sleep is more important. A good night rest means more energy in the gym.
For those who are wondering, this definitely works. I have been somewhat working out for 6 months with little to no results. I bought a weighing scale, tracked calories, tried progressive overload, did what this video said and have never looked better.
Are you also skinny-fat?
@@arifputra7424Yes, I was. But not overly.
Do you do cardio
@@swolebodysebas5655 for the first 3 months, I didn't do any cardio, just strength trained 4 times and week. But, I walked like 8 k steps to and from the gym (unintentionally). Now I started doing cardio, so it's much to you. Just don't overdo it.
@@adityaprabhu5158 update on your weight and stuff?
bonus tip: dump any and all cardio except very low impact ones like walking or mayyyybe jogging. you are already in calorie deficit AND trying to build muscle. your body is walking on thin ice and you must not tire yourself any more than necessary. just keep all your strength to working out and walking, the rest is all diet.
I'm watching this while eating a Cake Pop from Starbucks.
Brah 😹
Not even trying to change the way u look 😂
😂
my guy...come on🤦♀️
Lol I feel you
Love how organized the steps, action plan, summaries are. The graphs, studies and comparisons help so much. Thank you!!
I agree with this comment.
This is one of the greatest and most underrated videos I’ve ever seen on fitness.
Look at the views pal
but it has so many views, imagine how many people he helped with this video
I did this in the summer of 2022 and saw insane changes in my physique while my weight stayed the same. this guide works extremely effectively but I got lazy with it towards the end of 2022 and gained 20 lbs. i’ve began doing body recomp again and 2 weeks back into it im seeing change in my physique already
were you close to your ideal body weight ? see i'm 94kg i don't know if i should cut then do a body recomp, or i should directly go into a body recomp cuz i have a really visible stomach and don't know how to approach this
Not your ordinary weight loss video. All the research, studies, and data laid out...you can see the effort and goal to educate people regarding this matter. Hands down man.
I've been doing this for a month or so now, and seems to be working for me, especially eating before and after a workout
That's great bro, need your support by subscribing to my new fitness channel
Just a week cool. Long way to go brother. 😊👍🏻👍🏻
I can ot understand everththing he say. Can you please explain to me shortly the method he is saying?
I will follow then
Ali Abilov basic summary: you eat at a 5%-20% caloric deficit. since you are at a caloric deficit, you must make the meals you eat full of protein. at the end of the day you want to have eaten just about 1 gram of protein per pound that you weigh. (2.2 g per kilo). you also want to spread out the intake evenly. NOT 10g of protein for breakfast, 30g for lunch, and 90g for dinner. instead, do more like 40g breakfast, 40g lunch, 40g dinner. keep this up for enough time and you will see results.
I broke my hand and we’re in lockdown. Haven’t been training for so long, gonna need a recomp after things get better. Thanks for vid
A broken hand never stopped anyone. Get back in the game soldier!
AAAA!! How?
There's still a lot to do even with a broken hand
@@jdubdoubleu True...what a lightweight
Use your other hand
Thank you so much for this video! I noticed that despite being on a considerable deficit and working out hard to the point of failure 5 times a week for last 6 months I was barely burning any fat and also started to burn off some of my hard earned muscle. Thanks to this video I realise I've been on a 1000 cal deficit, not timing my protein intake correctly and sabotaging my progress big time!
Ur not suppose to work on ur muscle 5 times a week only 2 or 3 times maximum.
What difference does it make not timing your eating correctly, three times a day no matter what time should be sufficient no?
You've earned a subscription. The amount of effort and research you put into your videos are so scientific its really shook the fitness industry where many have claims without evidence to support them. You are changing this bit by bit, thank you.
Follow jeff nipard lol pre much seems like he just takes his information
@@ibifaisal1111 its not him taking jeffs info, they just use similar sources. jeff doesn't own the studys lol
we need more people who can continuously spit out "facts" backed by legitimate science like this. 5000 respects from me. Thanks, my dude.
My boyfriend and have learned so much from your videos. I have lost 4 pounds and 2 weeks by changing my calorie intake. I'm doing the fasting video you did. I absolutely love it.
U really look great ... !
@Kevin Blurt
Haven't used a MIRROR till date or What 🤣😂 ... !
@Kevin Blurt look at her photo
Mr
If in case you can see 🤣 ... !
@Kevin Blurt based
This video was so informative and perfect for what I’m struggling in currently. I am 60 pounds down and 33 more to go and I’m really trying to start building back muscle and tracking calories and macros has been a little bit of a struggle recently.
This video helped a lot figure out a plan moving forward!
Thank you!
When you lost that amount of pounds (great job btw), did you change your diet by decreasing the calorie/ protein intake ? If you did, when exactly
I started lifting weights when Jeremy was four years old. Now I watch his videos to learn how to improve my fitness.
It's so hard to eat high in protein foods... I feel like I should just throw a chicken breast in every meal lol
That's exactly what I do, chicken, chicken all day.
Heres a few high protein meals i eat,
Sausage omellette cheese
1/4 lb Turkey sausage 120cal 26prot
3 eggs 216cal 18prot
1/4 fat free mozz cheese 40cal 9prot
This is a big omelete add salt and pepper it is soo good and fast
Sushi without rice
.25lb Tuna 124cal 27prot
.5lb Salmon 472cal 46prot
Cut and wrap in seaweed
Cost around 15 bux for the full meal
Same with me. This really changed when I started focussing on taking less carbs in stead of counting proteïnes. I do not eat meat or chicken. Take lots of nuts, seeds, milk, kwark, some cheese, some fish. Good luck!
Eat raw meat with spicy sauce
Silver Pippin chicken breast has 0 carbs and a lot of protein
Kinda half-unintentionally did this. Started a beginner at-home calisthenics training nearly 3 months ago, weighing 83kg (174cm and high body fat). Started cutting sugar, lowering carb intake, eating 4 times a day on a regular basis, and my weight started lowering; i was damn happy with myself. When i hit around 77kg (as of now) i stopped losing weight, but just before i would give it up, noticed, that my belly is nearly gone, and some muscles seems to have appeared on me...
This just got me the motivation to start an in-depth bodyweight training, focusing more on building muscle, rather than trying to lose weight.
Same is happening to me right now. Kinda surprised me 😃
Wait , eating four times a day decrease your fat?
@@weikwang7881 depends how often you train and what you are eating
My friend recommended me to your videos, he has subscribed to your program for about 4-5 months, you have changed his life! I want to make a difference this year as well and I appreciate these video, and soon might enroll, thank you J!
I hate when I’m doing everything right (counting calories, macros, and have a consistent workout plan) then I watch more videos and there’s a new study saying I’m basically doing everything wrong.😂😒
still much better than not doing anything and eating like a pig
still better than eating like a pig and not adding any weight
Facts, everything is extremely specific and if you slip up once, you’re fucked
@Falhawk73 tu
@Falhawk73 ty
i knew a lot of this already, but hearing it together like this reafirmed it for me for some reason. thanks a ton. im ready to change for the better.
i believe in u Dude
This has basically been my “plan of attack” ever since I’ve returned back to the gym. Just need to refine my diet again. Awesome video Sir Jeremy 💪👍
ɮᴇᴄφᴍɪnɢ - War Robots yes boss! 👊
Jonathan Viteri keep us posted ! Did it work did you stop and change your diet etc. Gym is still closed where I’m from so im just here just doing push ups, minimal exercises cause of no equipment, and the treadmill 🥴
Well.. in a nutshell, yes. But because I slightly overdid it with my bulk eating about a week and a half or so prior to the gym re-opening, and no longer doing 3 workout sessions a day.. I’ts taking longer than anticipated but honestly not long at all in terms of the diet adjustments and time put into the gym so far.
I ate organic nut butters (Almond, coconut, peanut) along with whole grain bread with some baked goods from a bakery that has a delicious section baked with wheat and Splenda to get up just a bit over 160lbs from 150lbs. On top of my usual diet and exercise when Stay at home orders were in effect for Covid-19.. It was just what I needed to sustain a higher weight class due to the fact that my body was metabolizing food at a high rate due to my resistance training out in the garage with high heat temperatures etc..
Once the gym opened I stopped all that of course, but definitely gave myself a pudge to theoretically chisel out some more abs and overall lean muscle in my upper body. Since then, I’ve been at the gym doing a a routine primarily involving light weight/high rep resistance training that would last roughly 3-4 hours with little breaks between my program in place. This being early in the morning so there is not so many people around for social distancing purposes..Then I’d stay active whether at home or doing my day to day stuff After Leaving the gym, It’s week two and I’m already seeing visible gains in my arms and feeling my abs more despite still having a smaller but still very much aparant belly present. Haven’t weighed myself, was waiting till the end of this week, but I feel like I’m closer to 155 now and more defined for sure. I’ve cut back on sugar/carbs that I was getting mainly from green apples and grapefruits.. no more breads but still eating cheese with some fat in it like mozzarella slices, goat cheese, along with avocados, egg whites (boiled), with my current “guilty pleasure” being whipped Philadelphia cheese with some almond slices. So for now my daily calorie consumption has been roughly 1500ish, no more than 1800. After this week it’s back to fat free cottage cheese, plant based protein from spinach, asparagus, raw mushrooms, flax milk with plant protein in it, and fat free Icelandic yogurt occasionally along with green bananas when I can find them (very green only) and my all natural supplements so I’ll be back to 1000/1200 calories daily and by then -in theory- I have accumulated enough lean mass where I can allow myself to go thru a cut week that involves 36 hour fasting if not 48 hours where a bit of muscle loss will occur but ultimately giving me more of a cut bruce Lee build rather and back to 150lbs, it’s already in motion just gotta stick it.. but I guess I could continue the original plan of attack and and maintain roughly 1800 calories daily for a week or two longer to see just how much muscle mass I can acquire before I go back to intermittent fasting as I used before Covid happened.
Edwin Paz my update is above brah! Ciao.
Jonathan Viteri what’s your height btw? You say your 160lb? I’m 163lb also eating 1800 calories in a 500 calories maintenance and I’m 6ft not sure if should be eating more tbh but not trying to recomp as gyms aren’t open for me going to cut hard and then recomp when they open as I’m about 18% body fat and wanna get lean and then eventually lean bulk and stay shredded forever fuck being fat lol
I always considered myself a hard gainer, but the reality was I had always had a lousy diet. As soon as I started following the Agoge diet, I started gaining muscle fast!
Nice!
did u pay for it?
@@milk-nk1zc no bro
@@asimdangergaming4361 wait can u tell me what agoge diet ur talking about then? cuz when i googled it they all wanted me to pay to see my meal plan
@@milk-nk1zc bro instead of searching on google and all other stuff let me give u a advise..if u really want to lose weight and become handsome ..so wake up early in the mornig take bath and go on a walk for 20 to 25 mins and then take a healthy breakfast and dont sleep suddenly after eating lunch and dinner do some walk and go to gym...and if you are a muslim pray 5 times namaz a day...inshaALLAH you will see ther result in 7-to days
I've decided it's time for change. I literally spent one hour watching this video, writing notes and now Im set. Hype me up boys, I wanna live better and look better.
Lil update: Still going, but it's hard. Im really lazy person and always have been like that, so I find it hard to find motivation. Im trying my best tho.
Update 2.
I went to surgery. Nothing serious, but it has me out of my rythymn. I'll get better.
You'll smash it! Keep us updated
@@morganjones9410 I appriciate you so much. I need somebody everyday who keeps pushing me forward. I'll keep you updated.
I've been there. It's about making small changes throughtout your day and sticking with them. One day, you won't struggle with the things that seem difficult now - they'll just be a part of your everyday life
@@arthurlundgrenthomsen1872 thank you for your comments. they mean a lot.
stick to it bro ur only competing/ getting better for yourself 💪🏽💪🏽
The fact that I slacked all life is helping me now. Hell yeah.
Did it though?
Nice, I've already been doing this, just by chance. And it does work. I was 215 lbs. Now I'm 185 lbs. My goal was 180. Almost there. And I've been building muscle too. I can see and feel that my muscles are larger and I can lift more. I'm definitely stronger. I've been training now for about 6 months. Before this, I had not worked out for about 20 years. Also, I'm a 51 year old male, for whatever that's worth. I eat a little over 2000 calories a day. For a while I was doing 1800 calories but I didn't have enough energy. Tip: measure and weigh EVERYTHING you eat. Actually, I stopped weighing and measuring about a month ago, because I now I know how much to eat, but at first, it really helped. It was absolutely necessary.
Can you possibly help me??
180? If you’re 6 foot or over then you’re likely a twig. How tall are you?
Been doing this for 3 months, it really does work. I lost 20 pounds and my arms are about 3x bigger than before. Just takes patients and protein.
Do you need a nurse as well?
It’s not gonna be easy but anything worth doing is never easy. Starting my journey now after being detrained for nearly a year.
How's it going?
Hows it going
It's been tough with COVID and the lockdown in my city but I managed to get most of my gym equipment sorted, routine sorted and have been going strong with both resistance, cardio and my nutrition. There have been times when I fell off, but I've kept going with a positive mindset and feel much better. Will keep updates.
@@Skun81 take your ass to sleep
@@Skun81 oh cool all the best
Wish me luck y’all because I’m going on this journey to transform my life. I’m 22 years young and currently 6’1” at 300 lbs and have struggled with my weight all my life. During senior year of high school I lost 75 pounds and was 196 and then when I got to college, I ballooned up to 300. I lost 40 lbs and got to 260 in December 20202 but shot back up to 300 currently. Keep me in your prayers y’all and all the encouragement/advice is more than welcome and greatly appreciated. Phenomenal video Jeremy!
Did u get there
@@pythondemon nah man, I’m realizing how I turn to avoid confronting responsibilities.
It's super cool to see how far you and your channel have grown over the last 2 years. Great work and thanks for all of the useful content you've provided us.
The amount of information in this 10 minutes video is insane
What a great video 👍
I appreciate the reference to studies rather than anecdotal conjecture. Bravo!
I’m back from surgery and am buzzing to start the grind after I have recovered good luck to everyone going on this journey you can do it
How is it? After 8 whole months. Or are you just all talk?
I’ve been doing this deficit of calories thing for the last 2 weeks while training on the trx at home for the lookdown. I’m gonna take your steps and calculate my proteins and measure my gains. Thanks for the video
Howd it go?
Update?
Update?
@RUclipsSucks Balls Jealous much??
Update!?!?!?!
Wish me luck guys I’m gonna do this it’s my 3 day I will update back 60 days from now
Lies
When you fit in all 4 categories...
Same
Hahaha same
Lmao same i started with a bulk tho gaiend 10lb but my physique stayed more or less the same, so I'm hoping to keep the 10ish pounds and get those gains 💪
when you can add about 3 extra conditions to his list too
It meee let's get this bread!!!
9:52 Summary
haha, thanks man
U saved a lot of time for all of us
Slothful! 😂🤣
James R. Willington RUDE!
You guys are missing a shitload of important information but do you
Thanks dude for being detailed about everything and making things so easy to understand . Shout out from Singapore! Stay safe now
My girlfriend just left for the Marine Corps and I want her to not come back to the same slacker I have been so far, I don't expect crazy changes in the next few months, but I do want to start taking my training seriously and this seems perfect for me. Wish me luck boys.
U better because there are alot of hot men at bootcamp
@@Boudicaisback exactly 😂
Shortcut isn’t the right word. Body recomp is not easy
Simple, but not easy.
@Taylor . That is a shit statement you can eat process food as long as your in your calorie range
@@yoragamihatsu8057 agree
Taylor . In a state of homeostasis? Hahaha you’re just saying words to sound smart. That’s got nothing to do with any of this. Homeostasis is how the brain regulates body temperature...
@@jlistergaming7880 word 😂 your body is always 'in a state of homeostasis'
I've always said, "I'm a skinny fat boy!" Haha! But at 64, I'm getting better. Thanks for the vids Jeremy!
I think a bunch of us watching this at night time saying we gonna get on our grind but feel too lazy💀
Why is this so accurate 😭😭
Jeremy, I have to commend you. You're so humble, and you explain things in a simple way. But the humble part is so hard to find. Congrats on your channel, and thanks for sharing this great info.
If you’re reading this, you already took the biggest step to getting the dream body you want. You were born and you went through the journey of life. Somehow, somewhere, someone, aka: you, made it to this video. You’ve made it here, so this journey is for you. Research everything you need to know. Watch every video on this channel. Work to understand and comprehend what is needed to be done in order to get your results. When you are confident in your ability to know what you’re doing, start. Go pick up some equipment and your foods. Keep going and don’t stop until the goal is achieved. Don’t stop, never stop. Keep moving and don’t look back. You will love your new body and you’re going to feel super confident. Throughout all the decisions in your life, you’ve made it here. That means you need to get started. If you’re looking for a sign go get started, this is your sign. Get up, get ready, and let’s do this!🤩😎
Thank you 😊
I don't know... I've been trying so hard and I gained about 22 lbs of muscle, but I'm stuck and I can't get any gains no matter what I do. I almost lost my hope... I'm so close to giving up. I just want to feel good with my body.
@@imperiumromanum4987 try talking to a doctor or a trainer/nutritionist?
@@strawberryfraisier6446 I did talk to personal trainer. He gave me some tips. I've seen so many people that became muscular... Maybe I'm just pathetic person who is doomed to failure.
@@imperiumromanum4987 you are not doomed to failure. try talking to one again and bring up your genuine concerns. some people have a harder time building muscle due to their bodytype, you may be an ectomorph, that has trouble building a lot of muscle.
I like this guy, he is wise.
Same
Stonks what do you disagree with?
Been reviewing all of these videos trying to take the info and implement them. I will begin the hell of trying to better myself tomorrow. May the ladies start showing up in a couple in months.
Any progress?
Jeremy has been such an inspiration through out these tough times! All the tips from his well-laid-out videos combined with a meal plan I received from *Agoge diet* are a recipe for success... I'm 20 days in my fitness journey and seeing the great results so far, I finally believe it's meant to happen for me too. Consistency and self-belief is key!!
Just got the diet emailed to me, looks good
gonna try, thank you 💪
we're rooting for you m8, just stick with it and you'll achieve your goals 💪
time to build that beach no more covid shit next summer
it's meant to happen for everybody that puts the work in
“Do you wanna know how to go from body 1 to body 2”
“I wanna know how to get to body 1🥺”
Not the eyes😂
My thoughts exactly. I want body 1’s stomach first.
You've done an amazing job of explaining and illustrating this. As a PT, I am so impressed with this. Great job.
Jeremy: Thanks for the detailed info. I seem to fit three of the body recomp high potential categories: Beginner, Slacker, with 39% body fat. I am inspired by your posture correction, nutrition, and walking videos to finally do something about it.
It's been a year how is it going? I hope you are still on the path!
@@BGRecon I am. I am now down to 225 lbs from 270. I have changed the way I eat, but I still have sweets and soda when iI want (just in small amounts). I no longer think of soda as hydration. I'm drinking a lot more water. A doing some yoga to help with chronic muscle pain and tension. Thanks for checking on me!
whts your body fat percentage now?
@@Josh-ii8ix thank you for your update!!
Just take semaglutide, and the world is yours.
this was the best video i’d seen so far on this topic!! so glad u used studies and not just personal experience as i see a lot of influencers doing
sometimes i am more in the mood for Jeremy, sometimes I prefer Jeff's style, yet both are awesome, absolutely great, all inspiring, simply cool. thanks a lot!
Jeff for before gym Jeremy for after 😂
Been a very old sub of Jeremy. Love his science based approach to minutest of details behind body transformations.
I’m a 15 year old beginner and I’m definitely gonna use this, thanks a lot.
be careful with weightlifting while you're still in puberty, it can stunt your growth!
@@hollyp3065 that’s a myth
@@hollyp3065 well I heard that only exercises that stress your spine like squatting and deadlifting stunt your growth.
Lol hey astolfo!
@@skywatcher9176 oh youre probably right that def rings a bell!! Its just what I've always heard and my bf says he regrets lifting so young because of it so just felt like I should say something 😂
Best video out here that covers everything that's required
Started this on 3rd of April,A first of all ,I made crazy improvements and dropped from 35% body fat to just 13% body fat and huge gain in muscle mass(I had done weightlifting for 1 and a half year which I discontinued 2 years ago)
What was your weight before and after?
Good shit bro
Just take semaglutide, and the success is yours.
Protein has to be spread out throughout the day since the body can't store proteins. Medically speaking 3 meals & 2 snacks(all high protein).
A moment of silence for the people who clicked off after the first 25 seconds
I have used this method for 10 months now.
I lost 9,6kg fat and gains 8,2kg muscle mass.
*note this is measured by the same body analyser which we use in our ICU.
Also I was a more experience powerlifter before I gained the extra fat mass.
Ugh I’m so in love with your knowledge. Totally going to try this!
How is it going so far lmao
I'm definitely a skinny-fat person holding a bit of extra weight around my belly, and I've been looking around for solutions to lose fat (belly fat) and build muscle (everywhere).
This video is GOLD. All trainers I've talked to have said it's impossible. So, I'm here. :)
I'm a little concerned about what maintenance calories is for me since I'm recovering from an eating disorder and have only been eating one small meal a day for as long as I can remember.
I'm definitely going to give this process a try, though!
Please share your experience with this
How’s it going so far?
Thank you so much for the PDF’s. So helpful and I can’t believe it’s free. Definitely exactly what I needed and I will be using them for my very first training routine and fitness journey. I’m so glad I came accross your videos. Thank you!!!!!
Can you share the pdf pls?
You're like my go-to channel when I'm looking for something specific.
1. The body recomp diet 2:55
2. Switch up you training 5:15
3. Optimize Nutrient timing 6:28
You are welcome.
Your welcome for what?? Lmao we see the video homie we dont need your shit post 😂😂
@@isakito5045 who ?
🙌✌️
Thanks man, I hope he includes this in his next videos
@@sdwu.w5060 you tf
Iv trained for 8 years have not touched a single weight since lockdown almost 10 weeks for me , I look like iv never lifted a weight in my life as soon as I'm back in the gym I'll transform like a steroid user muscle memory will kick in while loosing fat with getting back on track with nutrition
That’s all because of muscle memory.👍🏻👍🏻
Upload some videos of your transformation haha
That's bullshit. You don't lose 8 years of gains in 8 weeks.
And there was absolutely nothing stopping you doing cardio and hardcore bodyweight exercises for the last 8 weeks.
@@thealexanderbond It was probably an exaggerated description
Hmm, fortnite
I'm skinny fat!! Gonna update in 3 months how it's going
Update: lost 2 kgs and increased my bench press from 40kgs->50kgs, pushups max rep from 5-> 12! Slow, but working on it!
Ok
Ok
Ok
Ok
ok
Man, this guys is all facts,I can't believe we're getting all this info for free while other people try to sell you lies for likes and views
This type of information I received from that V shred. Wish I would’ve ran into this first. Nothing better than free advice.
Vshred is promotes lies be carefull
I switch my exercise to a full-body workout at 5:54, adjust my meal like 8:47 (*protein intake is very important*) and I do get the result at 10:00, my weight didn't drop much but my waist gets smaller.
How many times per week did you do your full body workout
Did exactly that for 7 months I have transformed completely. Consistency is the key!
Honestly this is the best advise i have come across i couldnt afford a trainer and i am lazy when it comes to the GYM and after your video i got motivated to put in the action because this video gave me guidance to what i need to do and what not to do. THANK YOU SOOOOO MUCH
Was looking for this exactly, I’m 195 trying to stay at that weight and become more lean but wasn’t sure exactly what the diet should look like. Thanks for going in depth and using studies/illustrations, earned a sub man!
What are you trying to get to
Just take semaglutide, and the universe is yours.
Great 👍 thanks Jeremy! You are the best 🙏❤️
😎
@@guilhermebarbosa6265 I am starting the lean bulk process at 6ft 143 lbs and around 16% body fat give or take. I know what to eat and how to train except, a lot of other youtubers have been saying not to do that much cardio during this phase like 2x a week max 15 min to not stunt or slow muscle growth. But how often can I do jump rope because jump rope is supposed to help maintain and tone muscle while trimming body fat. So how often can I do my jumprope rope workouts. (each jump rope workout is 30min)
Yes so are you love your channel Annie 🙏❤️ can’t believe you also follow him , you are my inspiration as well. Blessings Annie .
🙏❤️
Weight: 235 lb
Height: 5 foot 8
Body fat% 31
Calorie intake with 500c deficit: 3000
Carb and Protein intake are set at 300g per day
I have no idea how tf i'm gonna do this but i'm gonna try. Wish me luck!
Good luck
Good luck homie!
Good luck
You can do it. Never forget your goal
You should find out how much lean body mass you got and then find out how much protein you need for your lean body mass, otherwise you’ll be feeding yourself excessive protein and carbs
This song fits so well with the story. The eyes and makeup and the facial expressions just explain the story itself! Truley amazing
I learned more in this then I did in my personal training course lol mind blown
I'll try this even though I'm in a graveyard shift. I will give an update every after 2 weeks. I'm 83 kgs with the height of 5'8, I'm on the edge of overweight to obese type 1. Wish me luck guys!
ok its been 3 weeks update us
@@Appleseven77 Still having some flab but we're getting there. Down to 81.5 kgs.
@Chi Chi Ok update now, still 5'8? and how is your body?
I 'm doing this for the last 2 months and the results are really great! Worth it!!!
This video makes so much sense that i am going to try it with my wife...will update in three months with results...Thank you so much.
I definitely didn’t hesitate to take notes. I love this video bc I go to the gym, but I would still consider myself a beginner since I use the machines but haven’t explored other equipment like squat rack, deadlift with barbell…
And when it came to calories it was hard for me to comprehend because I didn’t understand ANY of the jargon people would talk about but after this video, I have a better understanding and tbh it doesn’t seem as intimidating.. at least as of right now because Im only looking at a sheet of notes LMAOO
Good luck to anyone on their fitness journey!!
Such an important and influential video. Thanks Jeremy, you're a brilliant coach👍
Bro you’re my hero - no one on YT described it as good as you
I am going to try this. I promise I’m going to give an update every 2 weeks
I always feel bad for "The other group"
:)))))) LOL
me
LMAOO
im 14 5'4 60lbs and i always have dreamed of being in better shape. wish me luck boys.
Bro you’ve got this. Don’t ever lose determination in yourself
You got this
Lessss gooo 🎉
This guy sounds like science explaining fitness.
Wish me luck friend!
I'll back in 6-8 months later
A little over a year into my journey. I started at 177/24% BF. I decided to prioritize slimming down over bulking, which I think was the right decision. So I went on a caloric deficit but with lots of protein, and within three months I was down 15 pounds while gaining muscle at the same time, primarily on HIIT workouts. I also dropped to 19% body fat. The benefit is that is made me a better overall athlete than if I just focused on bulk. I got cardio benefits, anaerobic benefits and agility/speed benefits.
I continued on the deficit but switched to more dedicated strength training. I gained five pounds despite the deficit and my body fat still reduced to 17% within three months. Not as fast as HIIT, but my muscle mass increased. That was about six months ago.
Today I'm at 11% BF, 21 pounds below my starting weight but 7 pounds more muscle. All at a deficit.
I'm planning to switch to a surplus now and introduce a dedicated hypertrophy program for the first time and really start bulking. My ideal is to put on 8 pounds of muscle by the end of the year (7 months) and I think I can do it.
Thanks for your help and tips!
I'm following this path too, started at over 25% BF and I'm at -17 pounds now. I'm more muscular for sure and I've been on a good deficit because I dropped that weight in 2.5 months. I gained muscle for sure, now what I don't get is why the fuck is there people that swear you can't gain muscle while you cut? If you're cutting from super swole to shredded ofc you won't gain muscle, but if you're a begginer you can gain muscle on a cut for sure. Many people are testimony to this.
What I got from this episode: spread out your protein in-take 3-5 times a day. No wait, focus your protein in-take around your workouts. lol, what?! 🤔. Much love bro! 😁
Can I also add that in a recent video about the anabolic window the conclusion was it didn’t matter if you had protein immediately post workout as long as your daily consumption was adequate. Was beneficial only if you’re training fasted (ie not ingested a meal with protein hrs before the workout) or an experienced person (not a newbie). But this video is saying you need to eat protein and carbs after (for a newbie looking to recomp). Am I missing smth? Eat carbs and protein before and after for all experience levels to be safe?
@@emilyte3562 I guess that you want to spread in 4 to 5 meals but 2 of those meals right before and after workout. That's what I got from it.
Summer already here... great one buddy... dope motivation 💪💪💪
man. it’s so discouraging starting bc it’s so much dedication and resilience to start and keep going. i gained a lot during quarantine and can’t afford to go to gyms, but i’m gonna try