BULKING For Muscle Growth No Longer Works (New Study)
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- Опубліковано 30 бер 2024
- Can we build muscle without bulking? No, right? If you want to build muscle, you gotta bulk, right? I mean that’s what all the biggest guys in the gym seem to be doing. But bulking can actually be the WRONG way to build muscle for most people. Today I’ll share why that is and how you can build muscle without bulking up. Get ready for some of the best bulking tips you’ve ever seen.
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quiz.builtwithscience.com/
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It was long believed that the only way for your body to get enough energy for the costly process of muscle growth was by being in a calorie surplus, aka “bulking”. However, the downside is that you put on a lot of fat in the process. I recently spoke with Dr. Eric Helms, and asked him if he thought bulking is the best way to build muscle. He said it depends upon who you are. If you are relatively new to lifting and you are within what we would call normative ranges of body fat, potentially it is.
When I started lifting, my first bulk worked extremely well. But after that, I noticed my bulks became less and less effective. This got me thinking: is overeating really the only way to build muscle? Could we turn the excess fat on our bodies into muscle instead? Turns out, research shows you don’t need to be in a calorie surplus to build muscle. Dr. Eric Helms agrees that body recomposition is attainable. However, a disclaimer: is body recomp as efficient as an intermediate or advanced lifter being in a small surplus? Probably not. But it is one way, another approach that might fit someone better if they're already higher in body fat than they would like to be.
Now does all this research mean bulking is useless? What if you’re not worried about fat loss and simply want to maximize growth? Well, if you're starting at an already high body fat percentage, it's totally fine to go into a surplus and put on muscle, just be aware that it's going to come with more body fat gain. And if you’re already close to where you're comfortable with the way you look, you might want to consider taking an approach where you're eating at maintenance or you're trying to lean gain (build muscle without bulking up), or you might decide to cut first before then eventually bulking.
Now, some crucial bulking tips. It’s mostly beginners that benefit from bulking because they have the highest sensitivity to muscle growth. Bulking becomes less effective over time. That said, another “population” that benefits from traditional bulking would be Sam Salek and professional bodybuilders who take performance-enhancing drugs. Theoretically, when you're using anabolics, your ceiling goes up.
This brings us back to the reality that for a natural lifter past the beginner stage, muscle growth is very slow. If you try to rush it, you’ll just gain more fat rather than muscle. You need to scale your diet based on your experience level and how sensitive you are to muscle growth. This brings us to the next question: how many calories should you be eating to build muscle while minimizing fat?
If you’re a beginner, eat a daily calorie surplus of around 400-500 calories. Once you start to notice that it seems like it's mostly just fat coming on, you want to cut that calorie surplus probably in half roughly, and then just focus on progress in the gym. Try to gain just 1% of your body weight per month by using a small surplus of just 200 to 300 calories. Then, once you get into the advanced stage and are near your genetic ceiling of muscle growth, that’s when you dial it back even further by using a very small surplus.
That said, unless you’re super analytical or really dedicated to your fitness goals, I’ll admit tracking all this stuff can get overwhelming especially if you’re trying to nail down a really small surplus. If this sounds like you then don’t worry about tracking anything. Just focus on eating lots of protein, healthy whole foods, and use your strength and your body weight to determine if you’re eating the right amount. If after a month you step on the scale and you’ve gained 10 lbs, then you know you gotta dial it back. On the other hand, if you lost weight and haven’t been getting stronger in the gym, then that’s a sign you gotta eat a bit more.
Alright. To summarize, can we build muscle without bulking? Yes. But should you? It depends on where you’re at. For those who aren’t crazy lean and want to lose fat while building muscle, then eat just enough calories to maintain your weight or at a small deficit to lose no more than half a pound a week. Just keep in mind this approach can become less effective as you get more experienced. On the other end, for those who are less interested in losing fat and want to maximize muscle growth, use the bulking and “gaintaining” guidelines I presented earlier.
Hope you enjoyed this one! See below for a link to all the studies referenced:
EFFECT OF SMALL AND LARGE ENERGY SURPLUSES ON TRAINED INDIVIDUALS (2023):
pubmed.ncbi.nlm.nih.gov/37914977/
MUSCLE GROWTH IN A CALORIE DEFICIT
pubmed.ncbi.nlm.nih.gov/34623696/
BODY RECOMPOSITION
www.researchgate.net/publication/343549590_Body_Recomposition_Can_Trained_Individuals_Build_Muscle_and_Lose_Fat_at_the_Same_Time
BEGINNERS ON A BULK GAINED MOSTLY LEAN MASS
pubmed.ncbi.nlm.nih.gov/12094125/
Also, highly recommend giving Eric Helms (the smart man I interviewed) a follow! You can stay up to date with his research on his team's UA-cam channel here: www.youtube.com/@Team3DMJ
Why are you overcomplicating lifting progressively heavier and eating more?
"Lean Bulking" is a predatory term, as though it wasn't hard enough for most enthusiasts to bulk, let alone worry about whether it is "lean."
I can all but guarantee the typical enthusiast doesn't have an accurate daily calorie count to within the margin of error purported by those study, so why talk about "Lean bulking" except to fearmonger?
"Oh, I better not eat too many calories lest I gain too much weight." Were it so easy..
Much appreciated king 👑
@JeremyEthier
In a year and a half I lost weight from 100 kg to 66.5 kg. I currently have approximately 14.5% body fat. Should I first get down to 12% body fat before changing my diet to build muscle mass?
Eternal Framecel and brutal skin+Facial Failo
Grow your Hair out and get surgeries before it’s truly over boyo, get a Height-lengthening surgery aswell. 5’8 manlet.
Hello I have a question do you intake protein shake to gain weight/muscles before or after workouts. I'm getting two different answers.
### Key Points
1. Bulking (eating in a calorie surplus) is not always necessary for muscle growth, especially for non-beginners.
2. It's possible to build muscle while in a slight calorie deficit (200-300 calories), but larger deficits (>500 calories) make muscle gain less likely.
3. Beginners have the highest sensitivity to muscle growth and can benefit from a more aggressive bulk (400-500 calorie surplus).
4. As training experience increases, the rate of muscle growth slows down, and excess calories are more likely to be stored as fat.
5. Steroid use can temporarily increase muscle growth sensitivity, allowing for more effective bulking.
### Practical Recommendations
- Beginners should aim to gain 2% of body weight per month, with a daily calorie surplus of 400-500 calories.
- Intermediate lifters should scale back to a "gaintaining" approach, aiming for 1% of body weight gain per month with a 200-300 calorie surplus.
- Advanced lifters near their genetic limit should use a small surplus of 100-200 calories per day.
- Those primarily focused on fat loss while building muscle should eat at maintenance or a small deficit (no more than 0.5 lbs weight loss per week).
- Prioritize consuming adequate protein and healthy whole foods, and monitor strength and body weight to determine if calorie intake is appropriate.
### Examples
- A 500-calorie surplus for a beginner could be achieved by adding one small meal to their daily diet.
- For an intermediate lifter, a 200-300 calorie surplus might involve adding a granola bar and an apple to their daily intake.
- An advanced lifter may only need to add a single banana to their diet to create a small muscle-building surplus.
### Best Practices
1. Focus on progressive overload in your training to stimulate muscle growth.
2. Consume adequate protein and prioritize whole, nutrient-dense foods.
3. Adjust calorie intake based on your training experience and goals (fat loss vs. muscle gain).
4. Monitor strength and body weight changes to ensure you're eating the right amount.
5. Avoid excessive bulking and crash dieting cycles, as they can lead to unnecessary fat gain and muscle loss.
Appreciate the breakdown!
I'm doing gym for like 7 months and I started seeing results just recently for past three months (I was messed with diet and training) there is little bit fat on my stomach what should I do like I'm skinny fat no that much but ya enough to be confused whether to eat in surplus or not
@@supranshtiwari5121slight deficit like 200-300 i would guess
@@supranshtiwari5121I would find your maintenance calories over a 2 week period. Then drop 50ish calories a week until you get to your desired body fat. You could do a drop 10g of carbs & add 5g of protein a week etc.
@@supranshtiwari5121that’s literally me too? Anyone? ^
Right when I started wondering if I should start "gaintaining" (cause I've been on a cut; losing 0.54 lbs per week on average), Jeremy drops this video. The effort Jeremy puts into making his videos is amazing. Not only are they super informative but very entertaining to watch as well! I try to put on his content to all my boys, hands down, the coolest fitness channel on YT.
i can see your progress jeremyy, im so amazedd!!
He looked better 7 years ago. You call this progress?.
REALLY enjoy your channel, Jeremy. Keep up the good work.
What's enjoyable? He hasn't progressed in 7 years. His still the same bruh he was 7 years ago selling the same BS lol you people need to move on and watch better.
I'm subscribed. How did I miss this for a month? Lean info details I had not heard. Xcellent!
Excellent content as always, Jeremy. And perfect timing for me. I've been on a long-time cut (2 years) and I'm finally within a couple percentage points of my body fat goal. I was going to go full out until I got there but now I'm thinking of maintaining instead and hoping to lose that final bit while I continue to strength train and gain muscle. I can always continue to cut later if it doesn't work.
Excellent information ℹ️ much appreciated
Science and research is always moving forward, we are truly in an information age
Thanks for this video!
This was super helpful. Thank you.
Thank you for this! I just never felt comfortable in a bulk. I’ve been trying to eat maintenance but with high protein and it feels much better.
Thank you, I need this information.
Awesome video as usual
Thanks for the info ill fully ultilize ur advice!
great video! probably the most valuable video ever seen on nutrition for bodybuilding..
This is so informative, Thank you for your explanation. I truly appreciate this💐✨️
Thanks for the info! 🖖
I am just starting my 3rd month of getting my health and strength back. Turned out I had prediabetes that caused me to feel constantly hungry, totally lacking in energy and caused me to gain 55 lbs more fat in a year
So I am on a diet that falls between keto and carnivore. As my body is now tuned to use fat for it's energy needs, I mostly only need to ensure my protein consumption is high enough to support my workout requirements. My body doesn't care whether the fat is from eating or body fat, so I can run a large deficit 1000-1500 calories, lose weight and gain muscle with no problem. My weight loss is about 2 lbs per week and muscle gain is uncertain, but quite noticable, so I am happy with the current results Mind you, I am not a body builder, more into strength building to keep being able to do a lot of activities. I only really took exercise seriously after age and years of being a couch potato caught up to me. So here I am 60 and feeling like I might one day be stronger than I was in my entire adulthood And the diabetes issues may soon be cured.
Great timing for this video because I just finished a 21-week cut, and I definitely need to stay in maintenance mode for a while.
how much did up lose after 21 weeks?
@@skyeait593921lb of muscle
Hi Jeremy, I love your videos and they are sooo helpful but I have always wondered something but when I have tried to look it up it just confuses me even more. You see I'm skinny fat which is really bothersome and annoying as I get bullied all the time for it but I've always wondered if I should be on a cut or a lean bulk because some people say I should be on a bulk and others say I should be on a cut but I want to look good for the summer so I want to take one that takes the shortest time but at the same time a good one. The thing is that I also really want to buy your course but I can't afford it but I'm saving up for it. I hope you see this message and keep up the good work and making great videos❤
very helpful, thank you very much
Tx for the knowledge
Love it, never wanted to take the traditional bulking approach lol
Last year I was 75KG and I looked so skinny. I wanted to gain some muscle but I didn't want to go through bulking so I made a plan for myself and gained 10KG over a year with minimum body fat and I love the result.
Insightful ❤
Dude, I love the random clips of you stuffing your face with treats. It's an unspoken highlight of your videos that really makes them more fun and entertaining than just straight spitting facts :)
Progressive overload is pretty much the most important thing
Hi Jeremy really enjoyed your content , but do you know there are many more methods which work in traditional way and are helpful for muscle strength
I used this for long time, as it reduces sensitivity. Pls. try to look into why inflamation is needed for muscle growth and improve in physical activities. Antioxidants reduces athletic performanceimprovements.
Being overweight and garining fat seems to be inflamatory... so therefore work musclebuilding.
HI Jeremy, what is your opinion about long-length partials?
Great video. Ahhh the newbie gains... I remember when I started working out, I gained 20lbs in only 6 weeks on a plant based diet. Im sure there was some added fat but I still looked lean.
Me personally i have around 68 - 70kg for the past 6 months. I am 170 cm tall. I'm lifting for 3 years now but never until year three i tracked progressive overload. My deadlift went from 50kg to 70kg from October last year until now. The bottom line is i got stronger in the last 5 months with the same bodyweight.
7:35 As someone who struggle with calculating how many calories I ate during the day, this portion of the video real helped me! Thanks
Coach Greg, get over here!
I’m cutting since +-7 weeks right now but feel like I gained some muscle mass for sure. Got to say I’m training even harder and more consistent than before and just started with another trainings schedule. But def feel it’s possible, especially when you are a beginner/intermediate lifter. Got to add that I feel like I got a bit less strength; can’t always hit the same amount of reps/weight as before the cut or the same 1rm (don’t try this often tho)
Man, over 6 million subscribers. That’s nuts.
Great video, I learnt a lot! And I am an intermediate lifter 6 years in
Have you got any links and studies attached?
Would love to read them
I'll post a pinned comment with the studies!
Cool animations!
Great video. ...not sure a 2021 meta analysis still counts as "new research", but I'm glad I saw this! It was new to me. 😀
If you’re looking for meals for “gaintaining” or even cutting, i would HIGHLY recommend the one he links in the video. I had never cooked before, and now I even have my own spin on the meals he gives. They’re simple and have definitely helped me gain muscle while keeping around the same level of body fat.
ok so if you've been dieting for 3 months but seem to have hit a weight loss plateau is that your key to go into a slight surplus for a a few months or do you double down and go harder on the defecit?
Im at this stage where i still have a fair amount of bodyfat but the weightloss has stalled at 80-81kg
what a timing, I literally decided to build muscle in the morning 🤞
Thx for this cuz i’ve been tryna gain muscle without gaining fat for a while
The process is slow better to put on a little fat
What should you do in a period where you have to stop weight training (eg because of inkury?).
Slight deficit or surplus?
Bro I had been watching your vedios for long time. I want to gain muscle without bulking. So give a vedio on the perfect home exercise and food routine
I'm a first time muscle builder.
I lost 48 pounds in 6 months and I was pumped for the bulking phase . After being in maintenance for a few weeks I started to increase my calories but the surplus was clearly a lot since after a 3 month bulk, I can see a bit of fat coming back.
I have come to the conclusion that Muscle building is a SLOW process and you don't need to be a lot of surplus. So now, I have cut down on calories again a bit and tryna be as consistent as possible for them gainzzz.
Thank You...❤❤
It would be great if you can add subtitles for interview parts cause audio qualities are often not that great.
Can you do another bodyweight exercises video?
does the losing fat and gaining muscle method have slower muscle gains than the bulk method for a beginner?
hi i have been bulking for 3 months i braely put on 3 pounds with a decent surplus but in the first month i was near maintenance. i have been training prior to this for a good half year. I am not cutting again because i am still above 25% body fat and before i started bulking i cut 25lb
what’s the most trusted source for determining your needed calorie intake?
I used to be obese, and now im overweight based on my BMI. Im doing resistance training while also in a calorie deficit. I'd still like to lose some of my weight but im worried it may affect my muscle gain. Should i stop my cal def and do cal surplus instead? I still want to lose 12 lbs (6kgs) of body weight.
These graphics are so good! 😩
Here's my experience. I hit a plateau in my strength and size when my weight was consistent. When i forced myself to eat a little more and noticed about a kilo or 2 increase, I managed to lift heavier, felt stronger and actually look fuller. Bulking is the way, but I don't bulk excessively or too fast.
I gained 5 lbs/mos for my most recent bulk but probably won't do it ever again. The extra carbs and fat on my mid-section wasn't worth it. Also created my first ever lipoma! Going into maintenance now before cutting* that weight gain - slow dieting over next 6 months to avoid too much muscle loss. *Now I know to target only 200-300 calories, cut** from whatever my new maintenance ends up being. **You should note that is NET calories as a combination of more/less food AND more/less burning from activities.
Question: I have 30% body fat. Large calorie deficit (1400 cal). Won't the muscle I lose QUICKLY be regained once I up calories (muscle memory)? I lift 5x week during my aggressive diet.
I wondered if someone will eventually study the calorie surplus based on the activity of the day, for example if my maintenance calories are 2500, having a 1000 calorie surplus on an 1h30min strength training day but maintaining when not doing any activity or a small surplus (100-200) on less demanding exercises (e.g.: 40min MAF-based run) would present better results than just eating that same surplus regarding of what activities you do in the day.
What do you do if you're always hungry? I'm in my 40's, lift 5-6 days a week but because of my food isues, my gains have been minimal
Good video
I gained 5 lbs of muscle in 6 weeks even without bulking. Now I’m starting to see muscles I didn’t know I had. I’m taking a 1 week break now though because I think I fucked up the ligaments in my knees, elbows, and shoulders from lifting super heavy.
Edit: I wish there was a video about how to gain muscle without getting injured.
There is Cutting, bulking but also body reconstruction, and that’s what he is talking about, but it takes a lot longer to do this then a cut/bulk cycle
Body recomp you mean, yes it takes lot of time but it’s just much better, just needs patience
key point "might not be as efficient in an intermediate / advanced lifter!" 2:16-19 That I believe is an extremely important note in this video.
Yeah, a beginner/novice lifter is going to gain muscle under almost all circumstances
Another important note is that all this is relative to (lean) mass.
The video gives 500 or 250 kcal as examples, but this is not correct for everyone!
Someone as big as Ronnie would need a lot more than that even if he wasn't on drugs and someone who is short and thin probably needs less.
I believe the standard advice is you should not be gaining or losing more than 1% of your weight per week and 0.5% is probably more like what you should be aiming for.
You adjust calories to hit those targets instead of just looking at a fixed number.
how long would you consider a “beginner”? how many months or years of lifting
@@chelz25 0-2 years of lifting.
does the losing fat and gaining muscle method have slower muscle gains than the bulk method for a beginner?
When you started eating in a surplus of 200 at some point your bodyweight is gonna stop does that mean you need to increase calories or so?
The only thing I missed in this video was a short explanation on how to best figure out the maintenance calories that we are to put the deficit/surplus on.
Personally I have been using different calorie-calculators to find the maintenance calories, then subtracted or increased calories on that.
It comes down to testing it yourself. Track calories as accurately as you can and weigh every day for a few weeks or so. When you see a trend, find the average change and crunch the numbers. 1lb of fat is 3500calories. So a daily surplus of 500 calories (3500/7) will be a pound per week weight gain
is it true that beginner sensitivity to muscle growth, kind of reset after 3 months of not training?
I'm just curious.
Even if it's true of course it doesn't mean that it's optimal way to do it.
Cannot overemphasize his final point enough “if you’re not training your muscles in a way that stimulates growth you will not see results”. Progressive overload is essential. More important than tracking calories is tracking your lifts each week and forcing yourself to work harder than you did the week before. Forcing out tough reps stimulates the muscle to grow. Thanks Jeremy!
The question is, how much calories do I need now? If I go the gym, my daily energy consumption + gym session is around 2500 calories (measured with machines at hospital). Should I now eat around 2600-2700 calories?
So good
For me counting calories is a hell. I have a bluetooth scale, I mark some limits in my app for body fat percentage. So, if i go below certain body fat, i eat more, if a go above i eat less. I know it's not very accurate, but that give me some boundaries. I could say the weight isn't that important, only works as a reference if something goes out of control, so i put some marks about the weight too. The body fat percentage is the key, my upper hard limit is 18% when growing and between 10%-15% the rest of the time. I think i could stay below 15% all year but it's not funny. I love big meals, cakes, and junk food for a pair of months 😅
Just eat stuff with a nutritional label.
a bulk/cut will always be the best way. Just don't overdo it with your calories.
Are you natty
Truth. Bulk slowly and don't lose more than 0.75% of your body weight per week on a cut. Recomping gets you technical gains, not noticeable gains.
@@martingamer5591 Best to start with a +200 bulk. The leaner you start, the longer you can comfortably stretch out the bulk.
I've bulked for an entire year and broke 2,3,4 plate bench, squat and deadlift. I went up 30lbs, still had abs but my waist went up a couple of inches.
You'll also notice gains when you're leaner.. it'll make you feel like you gain pretty easily.
Nope. The best way for one person isn't the best way for another. I literally cannot eat enough to be in a surplus, I'm at a deficit already eating however I want no diet, still seeing consistent strength and mass increase in month 2 of focus on growth. Not a beginner been working out for 10 years on and off but it was functional mostly kettlebell and cardio to keep fat off, this is the first time my goal is muscle size and still doing high intensity cardio 2x a week too on top of deficit to make it lean
@@cenciende9401 your original training was probably awful so you're basically a beginner even after 10 years of your version of lifting
its not the only way, but it is the most enjoyable way
Never seen this idea presented yet:
What if on the day of the training you eat at slight caloric surplus 200-ish (sufficient protein intake), next day at maintenance but on other no-training days eat at a slight caloric deficit -200-ish? Wouldn't this build muscle and burn fat (without losing muscle) at the same time more optimally that just being in a cutting or bulking phase? Thx
I went from 130 to 200 pounds in 5 years of training same bodyfat 10 percent at 5’8, I would have not been able to to do it without bulking and maintenance phases
So been in the gym about 2 year of consistency. I’ve been trying bulking for only few months and prior to that I was in a deficit then went maintaining my weight after the bulk . Now I’m trying to bulk again because I feel like I’m not going up in weight as fast as I was even when I was in slight deficit I was moving twice my weight but now feels hard . Or muscle growth not as fast . So what category should I be in and now been 2 months of bulking should I got to maintaining again but I have to diet or I guess go in slight deficit to lose that fat from prior bulk .
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The bomb is usually a short section of steel water pipe containing the explosive mixture and closed at both ends with steel or brass caps. A fuse is inserted into the pipe with a lead running out through a hole in the side or capped end of the pipe. The fuse can be electric, with wires leading to a timer and battery, or can be a common fuse. All of the components are easily obtainable.
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Anecdotally I’ve been the same weight for about 3 years and look drastically different, Recomp is real
Greg Will be all over this video
What should my percentages of my daily calories be for carbs, fats, and proteins. Im about 155 pounds and Im consuming 2100 calories a day. That would put me at about 30% of my calories. But how do I distribute the rest? I dont want to consume too much carbs and limit my ability to cut weight. I feel like this is a topic often overlooked. Hope I could get some clarification. Thanks
I've been waiting for ths video for 10 years lol.
Hi @JeremyEthier, I'm sorry but I'm confused and I feel like this contradicts one of your earlier videos where you said that being in a calorie deficit while eating 2g of protein per kg of bodyweight and exercising, should lead to body fat loss and maintaining or even muscle growth at the same time. Here you state that it'd lead to muscle loss... Or did I mix something up?
Cut that exceeds 500 cal
Per day will lead to muscle loss that is what he said here
It'd be great if you reference the meta-analysis in the description. Easier to find it.
Does the height make any difference for how many calories you should eat
Yh good luck getting exactly 100-200 calorie surpluss. I count calories very strictly for over a year now and I love the control it gives me over my weight. But please remember: calorie intake should only be determined by looking at the rate you lose of gain weight over a few weeks of time. This way you know when to bump you calories up or down to reach your goals. If you think you are in a 200 calorie surpluss but you don’t gain weight for 1-2 weeks, you are not in a surplus and it is time to bump those kcals up another 100/200. If you measure calories you should also keep a perfect track of your weight every day. If you learn the correlation between these 2 you will ALWAYS be in controll and always be the weight you want to be👊🏻
The bulk master 😮
I was and still kinda am a skinny young man and I am not a beginner in fitness I can do really good form 30 pushups and I can run 10k. With that being said I want to ask if I already bulked a little lost a little muscle, now what?
you dont need to on a huge surplus if you want to build as an intermediate . a bit above maointainca is good
I went on a 10kg lean bulk. Gained fat but also a decent amount of muscle. Took me around 6 months and eating 500 more calories than my maintenance.
I am on a 400 deficit. Should I decrease the deficit to 250 Or will a 400 deficit also build muscle?
If creatine doesn’t dissolve good, it means it won’t work? 🤔 even if i shake it it doesn’t dissolve and stick to my juice bottles. I prefer to take it with juice or smoothie than hot water
I've been doing only body weight training and bouldering for like 1.5 years, but I still eat the same stuff. Maybe like 50-70g of protein per day, 1500 cal daily. I definitely gained muscle and strength. Especially in my biceps, lats, forearms, delts and traps, fingertips and my core. I'm a girl too and this is a super easy lifestyle to maintain. Bulking is really not needed. What's the rush? Size isn't really my goal though, my preference is mobility and functional strength. Still, gains are gains, my weight is pretty similar as before, and.... I don't need to give myself an eating disorder. Lol.
Greaaat❤
Wow this is a very excellent and brilliant video bro telling about how to build muscle without bulking and keep it up and keep up the good work as always and take care
Keep smiling always
I'm an extreme endomorph. Put on fat way too easily, currently losing fat. Would a maintenance diet be better in general for building muscle long term with fat gain? I'm an intermediate
Endomorph/ectomorph/mesomorph is bro-science. If you find you gain weight easily it just means you have a naturally bigger appetite. The numbers don't lie when it comes to calories in, calories out
Rly cool research, was the research done solely on men?
It's been ten years now since I initially started working out. If you looked at me right now, I might as well be a beginner in terms of my size. Because of that, would that still make my gains come as quick as a beginner if I went on a bulk?
It might not be the same as if you were starting everything for the first time, but can still make a big difference. For me, I had ~1yr of consistent muscle mass/definition gain even when I wasn't getting enough protein/calories. Got stuck for quite a while. Now for the past several months I've been able to eat at maintenance or slight surplus (and way more protein) and even though I've been training similarly the entire time, I'm seeing a new burst of gains coming in. How aggressive of change you see will depend on how much room you have to change or optimize your current plan
I suffered an injury and I can’t work out for a while. I need to lose fat, not weight. I’m on the correct weight now but I have fat. How can I lose that fat and keep in shape if I’m not able to work out. The only thing I can do is walk for a short amount of time. Please help me! I’m 5’10 175 pounds. Eating 1900 calories per day. 187g of protein, 121g of carbs and 79g of fat. I have aprox 25 to 30% body fat.
Never focused on my diet. But with age I’m more invested. Eat healthy, quit smoking, quit drinking and quit drugs. Don’t neglect cardio and I’m getting in the best shape I’ve ever been. But it costs me a lot of years, failures and learning what works and what doesn’t. Things that helped my were my Apple Watch and my smart scale to measure stuff. (Yeah it’s not accurate, but it gives me a direction to work towards). Now I’m 34, 80 kg’s and easily hold on to 10% body fat. Other secrets start the day drinking half a liter water, have standard eating routines, no coffee before 11 am and just the obvious basic stuff. But most importantly is to keep on learning. Watch multiple fitness channels and find out what works best for you.
Please be advised that carb loading triggers insulin. This hormone chemically forces the body to store fat. Each time you consume carbs this hormone response takes 10-14 hours to dissipate, eating additional carbs prolongs insulin and keeps storing fats and blocks Leptin. Leptin is hormone that tells the body it needs energy from stored fats (i.e. fat burning).
Ketogenic meal plans are typically 70% fats, 25% proteins and 5% carbs (or less). This baseline diet will burn stored fat without exercise. Been on a ketogenic diet for 19 months and this last month I have been carnivore (beef, bacon, eggs, butter and salt exclusively) in order to avoid any insulin responses and begin the long process of oxalate dumping (oxalates are found in plants and have been found to embed in every cell in your body causing numerous symptoms like joint pain and eventually soft tissue cancers). Way too much information to cover here so I recommend Anthony Chaffee MD channel for extensive guidance. Endurance and stamina gains have been higher even more than keto
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Were these studies on beginners too?