Thanks Richie - we hope you liked this video. If you're wanting to get the know on some superfoods, check this video out🎥 ua-cam.com/video/58D4xlqn67U/v-deo.html
This video really helped me a lot. I am turning 70 and have been getting back into shape. However, I reached a plateau and intuitively realized that I couldn't build more muscle and lose stubborn fat at the same time. I thought it was just me and this science has helped me understand that with patience and staggering there is an approach.
The best thing someone can do for body recomposition is consuting a sports nutritionist, as each body is different and they can give you a personalized plan for your specific needs, but the basics are covered in this video. In my case I saw results with either a daily calorie surplus or deficit of around 200 calories, but eating lot's of protein and veggies and with controled carbs to use as energy when excersicing. I found very useful to mix some days of lifting, like 3 or 4 in a row, with 2 or 3 days of consecutive and heavy cardio and a rest day. On heavy cardio days i will eat around 1,000 to 1,500 calories more than on regular days to be around a 200 calorie deficit or surplus. Before that I wasn't a newbie in excersice but I wasn't structured at excercise and nutrition. At the beginning, I was loosing almost 2 kg of fat and building around 1.2 kg of muscle every 3 to 4 weeks. Of course you get into a point when results are harder to get, but with proper training and nutrition you can still get them. Muscle building is slower and way harder than with bulking but you are lean all the time, it's a matter of preference. I think this aproach is better if you are looking for an athletic type of body, but not very useful if you want to look like The Rock.
Building muscle at maintenance calories works 100%. I have the results to prove it. I spent one full year at 190 lbs. after bulking up to that weight. My body fat level and waistline both dropped a noticeable amount but it was a very slow process. I was probably just on the line between beginner and intermediate in terms of strength numbers. I'm trying it a 2nd time after bulking up a bit more and gaining some strength so we'll see what happens.
Hey there thanks, actually this comment gives me a lot of hope. So I've started recently and been doing smth similar, eating at maintenance/slightly lower + 1.6g/kg protein. I really needed to know this isn't a waste of time, since a lot of people/sources tell you need to go on bulks and cuts which I'm hesistant to. I've definitely seen my shape get better in 2 months, so is it a good way to continue?
I stopped lifting for over 10 years and have started again. I gained a wider waistline but wanted to rebuild muscle while losing the fat, this video was very helpful. Thanks i guess I fall under the third category of lifters returning after a break.
When I started exercising seriously this is what happened to me. I lost weight but gained muscle mass. Of course it stopped at some point 🤣. Edit: My bf is a very proficient badminton player but had to stop for some months and when he started playing again, body recomposition happened. So yeah, two of the cases you mentioned
A very clear and informative video that kind of makes me want to train as a nutritionist! Another reason to follow a cutting/bulking cycle instead might be these high protein intake recommendations for a period of body recomposition. These are the highest I've heard so far - a 70kg individual eating 2.6-3.5g protein daily/kg of body weight equates to 182-245g protein/day, which I think is kind of 1970s Arnie territory, but not hard as long as you like whey protein shakes. Vegan folks I think would not be able to consume enough protein while in a calorie deficit, but there is always the cutting/bulking cycle instead which a vegan diet would surely be fine supplying sufficient protein. Personally, as a newbie, I'm finding body recomposition absolutely possible, with resistance training only once or twice a week (plus football or running once a week) and 1.8-2.2g protein daily/kg of body weight.
He is very wrong about that. The range 2.6 to 3.5g is mentioned in the research paper by Barakat Christopher et al. but his reading comprehension must be poor since that paper clearly states: "Consuming 2.6-3.5 g/kg of FFM may increase the likelihood or magnitude of recomposition" FFM means "Free Fat Mass". That is the mass of the body minus fat. So save yourself some cash on that turkey meat XD
@@Walter5850 exactly! It’s very misleading for people that don’t know this. For example I’m 6’0 290lbs 36% bf 185lbs of lean body mass. So I’d have to eat 218g of protein if I multiply 84kg to 2.6. At first I thought I’d have to eat 480g because I multiplied 290 by 2.6!
Erm, is it the case the body can use a certain amount of protein in one sitting and then there has to be a decent gap between meals so as protein can be utilised... Or... its just discharged from the body. There cerainly is confusion within his protein intake stat.
I started my journey last year in january Now I'm 12kg lighter and my physique looks way better It is really not a fast progress, but doing it consitently should make it last for a long time, since I adapted my life to doing Sport and knowing what I eat gradually
How is that even possible? 2.6-3.5 grams per body weight of protein? If you are 100 kgs .. that means 350 grams of protein per day ... that is 11 chicken breasts? Even if you supplement your food with protein shakes this sounds way too much for normal people to intake.
He is very wrong about that. The range 2.6 to 3.5g is mentioned in the research paper by Barakat Christopher et al. but his reading comprehension must be poor since that paper clearly states: "Consuming 2.6-3.5 g/kg of FFM may increase the likelihood or magnitude of recomposition" FFM means "Free Fat Mass". That is the mass of the body minus fat. So save yourself some cash on that chicken meat XD
@@Walter5850 thank you. I heard this when i was at 215kg so it was impossible to reach. I thought it must be without fat because it doesn't make sense otherwise. Finally i'm glad to find someone who confirm!
@@kazauksp For overweight people, I heard a recommendation to simply eat equal amount of grams as your height in centimeters. For example if you are 180cm tall, you'd eat 180grams of protein daily.
Recommended doses vary depending on the source and what type of training you're doing / what type of body you're looking for. The sweet spot seems to be between 0.8 grams and 1.2 grams of protein per pound of lean body mass. If you're overweight, use your height instead as the other guy mentioned. Sorry, I'm American. I use pounds. At the low end of his recommendation, 2.6g of protein, I would need 257g per day at my weight (220lbs). That's only about 37g more than most other sources recommend. If you're training VERY hard, you're body will use it.
There's no set definition for higher body fat % but if I was to speculate, approximately 15-20%+. As for the duration of newbie gains... it completely depends on the individual and the training they're doing
@@rkirwan1hell no, at 15% - 20% you are just already way too lean to body recomp to work. For guys , body recomp works when they are at the very least 30% body. Because recomp generally will stop working when they get down to about 25%. At 25%, only a cutting phase wiudl yield fat loss.
Yes you can haha, I watched the video where the guy that wrote the book said you can and you did a good job of explaining it in common parlance. I did this in the past but I think I'm at a point that I need to do more fueling. I'm KETO and never crash or hit the wall but I do slow down after an hour or two if I'm trying to hike fast. Just as someone before me said, I'm turning 70 soon but Ive been hiking 1000 miles a year for 5 years and sometimes a lot more.
What does "a lot of time" mean precisely? Like, what's a good rate of weight loss/month to use as a benchmark? I fall into the newbie-ish and high body fat groups. I've been on what I think is pretty good regimine with weight training and diet for a few months. I've been using a body comp measurement on my smart watch. Per month, I maybe lose 1.5kg of fat and gain 0.5kg of muscle.
I’m 175cm, 75kg, about 23% body fat, and male. I would like to eventually be the same height and weight, but 10% less body fat. Have trained before, but have been out of shape for a few years. Should I cut or bulk first?
Id love to do a body recomp but making a meal plan has always been a bit of a confusing process to me or i juat get a bit ocd about it. Should i go to a local PT or does anybody have any advice as once i have meal plans i have no problem eating it and doing the excersies
am 69 work out every four days 36 hour fast every four days monday breakfast work out eat recover tues wed next meal thursday breakfast work out rinse repeat losing fat gaining muscle taking my time slow and steady wins the race keto high protien diet
Im currently 270lbs of just fat but want to weigh around 240lbs and have alot more muscle with about 20 - 25% body fat, I want a physique similar to brock lesnar and I'm going to try Weightlifting I just don't know how much cardio I should do and how many calories I need to consume.
For a competive physique athlete, not losing lean mass during a cut is very rare so gaining some is impressive, relatively. Nobody goes into a cut expecting to come out with a lot more muscle than before
Is it a wise thing to do cardio 3x a week next to 3x resistance training a week in a caloric deficit? My BMI is 26. I´m trying to lose some bodyfat meanwhile lifting weight. Can i lose bodyfat in caloric deficit with just lifting weights?
Hi, yes you can lose body fat by participating in resistance training, but ensure that you're also incorporating a lot of cardiovascular training within your workouts or within the week of training as this type of training burns fat quicker than resistance training. HIIT workouts are very good for fat loss.
Thats not true. Thats to much cardio if you want to keep your muscles. Dont get me wrong cardio is good for the heart but to much of it will make you skiny not muscular.
@@TheDrop24 Correct. When I'm training a client, they perform resistance training basically within every session with a mix of cardiovascular exercise. All of my clients lose body fat this way whilst also building muscle mass.
I agree people who are obese are usually super strong they Carry all that mass and when they Start loosing weight one can see all that muscle underneath
Thanks Richie - we hope you liked this video. If you're wanting to get the know on some superfoods, check this video out🎥 ua-cam.com/video/58D4xlqn67U/v-deo.html
Do you have any videos on progressive overload, if not is there any you recommend?
This video really helped me a lot. I am turning 70 and have been getting back into shape. However, I reached a plateau and intuitively realized that I couldn't build more muscle and lose stubborn fat at the same time. I thought it was just me and this science has helped me understand that with patience and staggering there is an approach.
I just can’t stop staring at Richie’s chest in all of his videos
Fucking same
Freak
The best thing someone can do for body recomposition is consuting a sports nutritionist, as each body is different and they can give you a personalized plan for your specific needs, but the basics are covered in this video. In my case I saw results with either a daily calorie surplus or deficit of around 200 calories, but eating lot's of protein and veggies and with controled carbs to use as energy when excersicing. I found very useful to mix some days of lifting, like 3 or 4 in a row, with 2 or 3 days of consecutive and heavy cardio and a rest day. On heavy cardio days i will eat around 1,000 to 1,500 calories more than on regular days to be around a 200 calorie deficit or surplus. Before that I wasn't a newbie in excersice but I wasn't structured at excercise and nutrition. At the beginning, I was loosing almost 2 kg of fat and building around 1.2 kg of muscle every 3 to 4 weeks. Of course you get into a point when results are harder to get, but with proper training and nutrition you can still get them. Muscle building is slower and way harder than with bulking but you are lean all the time, it's a matter of preference. I think this aproach is better if you are looking for an athletic type of body, but not very useful if you want to look like The Rock.
Building muscle at maintenance calories works 100%. I have the results to prove it. I spent one full year at 190 lbs. after bulking up to that weight. My body fat level and waistline both dropped a noticeable amount but it was a very slow process. I was probably just on the line between beginner and intermediate in terms of strength numbers. I'm trying it a 2nd time after bulking up a bit more and gaining some strength so we'll see what happens.
thanks for the comment man it helped
Hey there thanks, actually this comment gives me a lot of hope.
So I've started recently and been doing smth similar, eating at maintenance/slightly lower + 1.6g/kg protein. I really needed to know this isn't a waste of time, since a lot of people/sources tell you need to go on bulks and cuts which I'm hesistant to. I've definitely seen my shape get better in 2 months, so is it a good way to continue?
I stopped lifting for over 10 years and have started again. I gained a wider waistline but wanted to rebuild muscle while losing the fat, this video was very helpful. Thanks i guess I fall under the third category of lifters returning after a break.
When I started exercising seriously this is what happened to me. I lost weight but gained muscle mass. Of course it stopped at some point 🤣.
Edit: My bf is a very proficient badminton player but had to stop for some months and when he started playing again, body recomposition happened.
So yeah, two of the cases you mentioned
Im hulk !
A very clear and informative video that kind of makes me want to train as a nutritionist! Another reason to follow a cutting/bulking cycle instead might be these high protein intake recommendations for a period of body recomposition. These are the highest I've heard so far - a 70kg individual eating 2.6-3.5g protein daily/kg of body weight equates to 182-245g protein/day, which I think is kind of 1970s Arnie territory, but not hard as long as you like whey protein shakes. Vegan folks I think would not be able to consume enough protein while in a calorie deficit, but there is always the cutting/bulking cycle instead which a vegan diet would surely be fine supplying sufficient protein. Personally, as a newbie, I'm finding body recomposition absolutely possible, with resistance training only once or twice a week (plus football or running once a week) and 1.8-2.2g protein daily/kg of body weight.
So being patient is important. Is there a range of time that most begginer-intermediates should give to see noticeable change.
2.6 to 3.5 g of protein per kg of bodyweight. That's marketing right there😂👏🏽
He is very wrong about that.
The range 2.6 to 3.5g is mentioned in the research paper by Barakat Christopher et al.
but his reading comprehension must be poor since that paper clearly states:
"Consuming 2.6-3.5 g/kg of FFM may increase the likelihood or magnitude of recomposition"
FFM means "Free Fat Mass". That is the mass of the body minus fat.
So save yourself some cash on that turkey meat XD
@@Walter5850 exactly! It’s very misleading for people that don’t know this. For example I’m 6’0 290lbs 36% bf 185lbs of lean body mass. So I’d have to eat 218g of protein if I multiply 84kg to 2.6. At first I thought I’d have to eat 480g because I multiplied 290 by 2.6!
Erm, is it the case the body can use a certain amount of protein in one sitting and then there has to be a decent gap between meals so as protein can be utilised... Or... its just discharged from the body.
There cerainly is confusion within his protein intake stat.
I started my journey last year in january
Now I'm 12kg lighter and my physique looks way better
It is really not a fast progress, but doing it consitently should make it last for a long time, since I adapted my life to doing Sport and knowing what I eat gradually
I love your videos. They’re informative and understandable. Thanks!
How is that even possible? 2.6-3.5 grams per body weight of protein? If you are 100 kgs .. that means 350 grams of protein per day ... that is 11 chicken breasts? Even if you supplement your food with protein shakes this sounds way too much for normal people to intake.
He is very wrong about that.
The range 2.6 to 3.5g is mentioned in the research paper by Barakat Christopher et al.
but his reading comprehension must be poor since that paper clearly states:
"Consuming 2.6-3.5 g/kg of FFM may increase the likelihood or magnitude of recomposition"
FFM means "Free Fat Mass". That is the mass of the body minus fat.
So save yourself some cash on that chicken meat XD
@@Walter5850 thank you. I heard this when i was at 215kg so it was impossible to reach. I thought it must be without fat because it doesn't make sense otherwise. Finally i'm glad to find someone who confirm!
@@kazauksp For overweight people, I heard a recommendation to simply eat equal amount of grams as your height in centimeters.
For example if you are 180cm tall, you'd eat 180grams of protein daily.
@@Walter5850 Thank you i never heard that, i will look into it.
Recommended doses vary depending on the source and what type of training you're doing / what type of body you're looking for. The sweet spot seems to be between 0.8 grams and 1.2 grams of protein per pound of lean body mass. If you're overweight, use your height instead as the other guy mentioned.
Sorry, I'm American. I use pounds.
At the low end of his recommendation, 2.6g of protein, I would need 257g per day at my weight (220lbs). That's only about 37g more than most other sources recommend. If you're training VERY hard, you're body will use it.
Keep sharing your valuable tips, learning a lot from you. Thanks.
What an amazing explanation of body recomp... waooo.. love it!!! Well done!!
Lame
Love his accent
Can you explain what is "higher body fat"
and the duration of newbie gains ?
There's no set definition for higher body fat % but if I was to speculate, approximately 15-20%+. As for the duration of newbie gains... it completely depends on the individual and the training they're doing
@@rkirwan1hell no, at 15% - 20% you are just already way too lean to body recomp to work. For guys , body recomp works when they are at the very least 30% body. Because recomp generally will stop working when they get down to about 25%. At 25%, only a cutting phase wiudl yield fat loss.
@@videogazer801 like I mention in the video, with newbie gains, it's very possible at those levels of body fat but unlikely in an experienced lifter.
Yes you can haha, I watched the video where the guy that wrote the book said you can and you did a good job of explaining it in common parlance. I did this in the past but I think I'm at a point that I need to do more fueling. I'm KETO and never crash or hit the wall but I do slow down after an hour or two if I'm trying to hike fast. Just as someone before me said, I'm turning 70 soon but Ive been hiking 1000 miles a year for 5 years and sometimes a lot more.
What does "a lot of time" mean precisely? Like, what's a good rate of weight loss/month to use as a benchmark?
I fall into the newbie-ish and high body fat groups. I've been on what I think is pretty good regimine with weight training and diet for a few months. I've been using a body comp measurement on my smart watch. Per month, I maybe lose 1.5kg of fat and gain 0.5kg of muscle.
I’m 175cm, 75kg, about 23% body fat, and male. I would like to eventually be the same height and weight, but 10% less body fat. Have trained before, but have been out of shape for a few years. Should I cut or bulk first?
Id love to do a body recomp but making a meal plan has always been a bit of a confusing process to me or i juat get a bit ocd about it. Should i go to a local PT or does anybody have any advice as once i have meal plans i have no problem eating it and doing the excersies
Interesting info there, what would you suggest is the considered fat % you may need to change from both at the same time to cut/bulk programs?
There's no set definition for higher body fat % but if I was to speculate, approximately 15-20%+
Between 2.6-3.5g of protein per kg? Pretty sure in the other video it was 1.6-2.2g per kg?
Can I achieve my bmi if I do Body Recomp?
What would you recommend first? Lose weight or build muscle first?
Build muscle definitely
@@FRMC_SALMON To increase ur metabolism and start ur fat loss while u have a higher metablic system.
am 69 work out every four days 36 hour fast every four days monday breakfast work out eat recover tues wed next meal thursday breakfast work out rinse repeat losing fat gaining muscle taking my time slow and steady wins the race keto high protien diet
When is the progressive overload video coming?! lol
Shut upp
What does "De-trained" mean?
When you stop training for a while.
Im currently 270lbs of just fat but want to weigh around 240lbs and have alot more muscle with about 20 - 25% body fat, I want a physique similar to brock lesnar and I'm going to try Weightlifting I just don't know how much cardio I should do and how many calories I need to consume.
You need steroids.
Hi, how to chat with u and take a counsel for a specific question?
Noo
A 0.7kg gain in muscle mass over 32 weeks might as well be zero.
For a competive physique athlete, not losing lean mass during a cut is very rare so gaining some is impressive, relatively. Nobody goes into a cut expecting to come out with a lot more muscle than before
Is it a wise thing to do cardio 3x a week next to 3x resistance training a week in a caloric deficit? My BMI is 26. I´m trying to lose some bodyfat meanwhile lifting weight. Can i lose bodyfat in caloric deficit with just lifting weights?
Hi, yes you can lose body fat by participating in resistance training, but ensure that you're also incorporating a lot of cardiovascular training within your workouts or within the week of training as this type of training burns fat quicker than resistance training. HIIT workouts are very good for fat loss.
Thats not true. Thats to much cardio if you want to keep your muscles. Dont get me wrong cardio is good for the heart but to much of it will make you skiny not muscular.
@@TheDrop24 Correct. When I'm training a client, they perform resistance training basically within every session with a mix of cardiovascular exercise. All of my clients lose body fat this way whilst also building muscle mass.
Ironic how my sleep reminder drops down when he said “priorities sleep”
Its automatic. Your body wants to stay the same weight, if you gain muscle you will automatically lose fat.
イケメン❤❤❤
When people say “toned” they mean lose fat, not build muscle. You can build muscle but if you’re too fat you won’t see much definition.
It depends on the person.
I agree people who are obese are usually super strong they Carry all that mass and when they Start loosing weight one can see all that muscle underneath
You can be skinny and not be toned. The only way to 'tone' is to 'build' muscle.
How To Build Muscle And Lose Body Fat At The Same Time