I was overweight. Over 9 months I had a small calorie deficit, ate a lot of protein and did lots of resistance training. I lost a lot of fat and a little bit of muscle. Then I started lean bulking, small daily surplus, lots of resistance training and lots of protein. The key for me is to also do lots of low intensity steady state cardio and I’m slowly putting on muscle without any noticeable fat. I appreciate not everyone has the time or motivation to do this but for me it’s become a way of life.
@@deykorr I am definitely seeing more progress whilst bulking but I have also worked a lot on technique (with a trainer) which was not so good before and have changed my routine to optimise the results. Doing a kind of bro hybrid split so I can focus on individual parts but still get frequency at the same time
Thank you. I lost too much fat at the outset of the first month and was on top of my protein (90+ g whey isolate protein & broad spectrum collagen protein + dietary/animal protein). I realize weight/resistance training is essential and I struggle to be consistent with it. I now feel I've started to lose some muscle. I have a long way to go. Back on track and gaining tools for the perfect workout conditions. To those on same path, You Got This, Hang Tough 🤘
You don't need to supplement collagen, you body makes it, If you eat it you just digests it and then it rebuilds it from scratch. Eat REAL food . . . and supplement only when you are not able to eat a proper meal. I'm 70 and cannot eat as much as I use to and I train at 5AM and dont tolerate a full stomach while running so I only supplement with whey protein at 5am about 30g so I only have to get 60g from meat.
Made the mistake of having a big caloric deficit via intermittent fasting WITHOUT resistance training and lots protein and lost a lot of muscle alongside the fat… Now I’m busy building it back. But would’ve been good to know this info before I started fasting!
What a great series of videos. First saw you speaking with Dr Peter Attia which I really enjoyed as well. Please I found your channel & really enjoying it. Great content & thank you 👍👍👍🇦🇺
Body re-comp can be accomplished! 💯 Keys: 1 - proper diet 2 - daily workout routine. Each resistance training focuses on lower body, abs, and upper body, although the specific exercises are varied each day rotating every 3 days. Workouts conclude with a 20-minute weighted jump rope routine that combines resistance and aerobic training. Different weighted ropes add varying degrees of difficulty, but produce amazing results. 💯🎯
2.6-3.5 g of protein per KG is huge amount of food. Anyone who ever tried will tell you so. I am at 2g per KG and thats 3 protein heavy meals a day plus protein shakes 1-2 times. I am 92KG. So I need 270ish grams of protein. Ridiculous.
2.6-3.5G of protein per kilo seems pretty high. I guess it's more than the traditional one gr/pound. He ads that you need more protein if you are in calorie deficit and do aerobic
High intensity bodyweight and dumbbell circuit training while fasted will absolutely torch fat and the effects last up to 48 hours. Do this at an aerobic pace keeping 130-150HR for about 30-60 minutes hour per day. If you try to lose weight without exercise you will lose more muscle than fat. Muscle repair itself requires a lot of calories to be burned to power the muscle re-building.
What I don’t understand is, if I’m 20% body fat and I eat 200g of protein but have an overall calorie deficit, can’t my body build muscle using the protein and use my body fat for energy. Thereby getting more muscular yet leaner.
No, because your body prioritizes other functions of your body before muscle building. Any strength gain would be purely muscle efficiency and neuron recruitment. But it signals to the body you should not decrease lean muscle, which is very important. If you are a complete and utter beginner you might see a little muscle development, but eating maintenance/over maintenance is the most important.
I’m in the same boat dude, what’s the move. I’m 230 and somewhere around 21% body fat. I think ima stay in a defector and keep eating 200g of protein. What did u discover tho, should I do a lean bulk and cut or keep trying to recomp like this?
Unfortunately not enough educational videos on UA-cam for women to gain muscle. I have perfect BMI but I have very little muscle. It's so hard for me to gain muscle, I can't eat more than 50 gr of protein per day (1g/ 1kg of weights)
So if I’m skinny fat and need to gain another 10lbs to be at a healthy weight range but want to put on muscle and as little fat as possible should I still eat at a 200-250 caloric surplus or can I eat at a 200-250 caloric deficit and still put on muscle to get me to my target weight?
I'd say eat a surplus rather than a deficit. If you are weight training, then you will build muscle easier with a surplus than a deficit, especially with more protein.
If you’ve lost weight and your 20 lbs from your goal weight. Percentage of body fat is 25.6. I assume I’ve lost muscle mass over the couple of years doing a calorie deficit. ( no weight resistance) I’m 55 male. No weight resistance training yet but starting this week. Can I gain the muscle mass I assume I’ve lost with a weight resistance training program? Thanks in advance. Tim
Thisbis what ive been trhing to do but not sure how. I eat high protien diet and workout 4 to 5 times a week, making progress but seems like i cant get rid of the stubborn fat
You have to remember that stomach fat is the last place you lose fat. So all the fat you don’t see anymore around the chin, arms, and legs, still has a decent amount of fat to burn left. Once you start getting rid of that, then the belly starts to really go as well.
@mahjimoh most days no because I want to gain lean muscle and I feel like if I'm in a deficit that I will not make any gains or something? Maybe my thinking is way off here?
I have a question. I’m 6’0 290lbs 36% bf 185lbs lean body mass. You said the more overweight you are the easier it is to recomp. But based off this, I have to eat 480g of protein a day? That’s if I multiple 185 by 2.6 as suggested in the video. I can barely eat 300g a day! Or is it my lean body mass in kg which would be 218g of protein if I multiply 84kg by 2.6.
If you lower your calories you will lose muscle if you are lifting weights. Best to keep calories and high protein meals steady and lift weights 3 days per week combined with walking 10,000 steps daily. That way you will build some muscle and look slimmer. I see people in the gym working out on the treadmill and lifting weights like beasts, however,they are starving their bodies by eating 1500 calories per day and not making gains. So, lift weights-walk 10,000 steps-and throw away the scale. Use the mirror because you will see the improvement over time. Allow yourself 1 year and you will be amazed at what you can accomplish.
I agree with most of what you're saying - especially discarding the scale because that can be very misleading. Mirror and old clothes/new clothes - waist sizes, fitted shirts are great metrics. If you lower your calories but have high protein meals, you can maintain/reduce muscle mass loss. 10K steps can sound rather intimidating, I say go for a brisk walk after consuming any meal, or add morning/evening walks into your day. As you begin to enjoy it and do it more often, it will be way more than 10k steps. None the less, agree with that comment!
You can maintain your muscle while losing fat by eating enough protein, in enough meal increments; and not taking a deficit too large (more than 1% of bodyweight per week). And beginners can gain muscle while losing fat in general. Beyond beginners, one must be in a caloric surplus white training to gain lean tissue.
Don’t know much beyond what you said above but here is something to consider: Cut down your exercise to 45-60 minutes per day (4-5 days per week). If you’re eating less and exercising a lot, your system is stressed and high cortisol would prevent you from getting rid of fat. There’s a lot more to it so read up on it. Overtraining is real and can take you backwards
@@allfusionx Thanks, I was thinking of doing that this year anyway but only because I want to focus more on speed this year. I questioned if I might be over-training but a coach said I had no symptoms. I feel good and sleep well and always feel like hitting the trails and I recover from really hard events in short order. But I'll see what happens with more shorter harder hill workouts to build speed. I already have a massive insurance base. Maybe it's cuz I'm 69 years old but I'll test it and see and spend more time in the Gym doing leg presses etc and the Arc Trainer if it rains.
@@rgh622 he talks about losing weight by calorie restriction, but the headline is gaining muscle while losing fat. I don't need to lose weight as a matter of fact, I shouldn't lose weight. I want to gain weight as muscle only thereby lowering my body fat from 13% to 12% or maybe 11.5%. Exactly how does he say how to do this?
@@tysonking9582Compared to a marathon runner maybe;he looks fit, not muscular. Different strokes I suppose. I just find it odd. It's like someone taking long-range rifle advice from an archer.
protip if you aint vegan. Go Carnivore during your cut. Easy to reach protein goal with low calories and you receive the most bioavailable protein from meat and eggs
I was overweight. Over 9 months I had a small calorie deficit, ate a lot of protein and did lots of resistance training. I lost a lot of fat and a little bit of muscle. Then I started lean bulking, small daily surplus, lots of resistance training and lots of protein. The key for me is to also do lots of low intensity steady state cardio and I’m slowly putting on muscle without any noticeable fat. I appreciate not everyone has the time or motivation to do this but for me it’s become a way of life.
Low intensity cardio is good because it burns mostly fat, so it's unlikely to interfere with muscle gain.
How different was your progress lifting weights after swapping from deficit to a lean bulk?
@@deykorr I am definitely seeing more progress whilst bulking but I have also worked a lot on technique (with a trainer) which was not so good before and have changed my routine to optimise the results. Doing a kind of bro hybrid split so I can focus on individual parts but still get frequency at the same time
Thank you. I lost too much fat at the outset of the first month and was on top of my protein (90+ g whey isolate protein & broad spectrum collagen protein + dietary/animal protein). I realize weight/resistance training is essential and I struggle to be consistent with it. I now feel I've started to lose some muscle. I have a long way to go. Back on track and gaining tools for the perfect workout conditions.
To those on same path, You Got This, Hang Tough 🤘
You don't need to supplement collagen, you body makes it, If you eat it you just digests it and then it rebuilds it from scratch. Eat REAL food . . . and supplement only when you are not able to eat a proper meal. I'm 70 and cannot eat as much as I use to and I train at 5AM and dont tolerate a full stomach while running so I only supplement with whey protein at 5am about 30g so I only have to get 60g from meat.
Made the mistake of having a big caloric deficit via intermittent fasting WITHOUT resistance training and lots protein and lost a lot of muscle alongside the fat… Now I’m busy building it back. But would’ve been good to know this info before I started fasting!
I made the same mistake probably bigger than yours as I lost over 70 lbs this way
Protein with stimulus (resistant training) is waste of time and money. Same goes with resistant training without increase protein intake.
@@Aviator168 Huh?
@@094340 Sorry, I miss typed. I meant protein without stimulus.
@@094340 I miss typed. I meant Protein without
What a great series of videos. First saw you speaking with Dr Peter Attia which I really enjoyed as well. Please I found your channel & really enjoying it. Great content & thank you 👍👍👍🇦🇺
finallly someone got to the point been searching for this for a while great vid
I went from a 38 waist size to a 34 and my weight never changed.
Tell me what you did to make that happen! Please.
@@caranasser3710 - lifted heavy as I could while doing lots of stair stepper. Also tons of sprinting at rugby practice.
@@rugger1009
Yep!! Lifting heavy, lots of zone 2 cardio, and occasional sprinting seems to be where it’s at as well as a high protein diet.
@@caranasser3710 Lift. Weights. Consistently.
I'm doing a recomp...I'm losing weight too slowly for my liking, but that means I'm not losing muscle mass...or at least not losing much.
Yup body recomposition is slow bro no matter what.
What's your protein amount for your goals?
@@Soul.Is.Willing I'm around .93 g/lb.
@@PhonySopran0 how much do you weigh though?
@@Soul.Is.Willing 200.
Body re-comp can be accomplished! 💯
Keys:
1 - proper diet
2 - daily workout routine. Each resistance training focuses on lower body, abs, and upper body, although the specific exercises are varied each day rotating every 3 days.
Workouts conclude with a 20-minute weighted jump rope routine that combines resistance and aerobic training. Different weighted ropes add varying degrees of difficulty, but produce amazing results. 💯🎯
2.6-3.5 g of protein per KG is huge amount of food. Anyone who ever tried will tell you so. I am at 2g per KG and thats 3 protein heavy meals a day plus protein shakes 1-2 times. I am 92KG. So I need 270ish grams of protein. Ridiculous.
It said 2.6-3.5g per fat free mass, so not total bodyweight, which might make it more manageable
People miss this aaaaall the time@@chrispearce374
So much good information in a short video. I'll definitely be rewatching this one (several times)
Can listen to him for hours. Such humble yet apparently highly educative personnel
2.6-3.5G of protein per kilo seems pretty high. I guess it's more than the traditional one gr/pound. He ads that you need more protein if you are in calorie deficit and do aerobic
People also need more protein as they age.
is it still too high for "fat-free mass"?
Confirmed a lot of what I've been studying. Fantastic and very helpful information!
What do you study, if I may ask?
@@supercake2270 I study how many licks it takes to get to the center of a tootsie pop.
High intensity bodyweight and dumbbell circuit training while fasted will absolutely torch fat and the effects last up to 48 hours. Do this at an aerobic pace keeping 130-150HR for about 30-60 minutes hour per day. If you try to lose weight without exercise you will lose more muscle than fat. Muscle repair itself requires a lot of calories to be burned to power the muscle re-building.
What I don’t understand is, if I’m 20% body fat and I eat 200g of protein but have an overall calorie deficit, can’t my body build muscle using the protein and use my body fat for energy. Thereby getting more muscular yet leaner.
No, because your body prioritizes other functions of your body before muscle building. Any strength gain would be purely muscle efficiency and neuron recruitment. But it signals to the body you should not decrease lean muscle, which is very important. If you are a complete and utter beginner you might see a little muscle development, but eating maintenance/over maintenance is the most important.
I’m in the same boat dude, what’s the move. I’m 230 and somewhere around 21% body fat. I think ima stay in a defector and keep eating 200g of protein. What did u discover tho, should I do a lean bulk and cut or keep trying to recomp like this?
Great information! Thank you!
This is exactly my experience. I seem to have lost muscle mass as I've lost weight from TRF.
This was SO helpful - thanks
Unfortunately not enough educational videos on UA-cam for women to gain muscle. I have perfect BMI but I have very little muscle. It's so hard for me to gain muscle, I can't eat more than 50 gr of protein per day (1g/ 1kg of weights)
I see research like this but can't help wonder... than how do prisoners get so jacked on garbage food and low protein totals?
Thank you for this very useful scientific information.
Great information. Thanks.
beautiful content and lovely conversation
So if I’m skinny fat and need to gain another 10lbs to be at a healthy weight range but want to put on muscle and as little fat as possible should I still eat at a 200-250 caloric surplus or can I eat at a 200-250 caloric deficit and still put on muscle to get me to my target weight?
I'd say eat a surplus rather than a deficit. If you are weight training, then you will build muscle easier with a surplus than a deficit, especially with more protein.
If you're so skinny that you're unhealthy, gain the weight. Then just stay there. Keep lifting.
Good questions and good answers
Can overweight men eat at a deficit and eat less protein and still get the results?
If you’ve lost weight and your 20 lbs from your goal weight. Percentage of body fat is 25.6. I assume I’ve lost muscle mass over the couple of years doing a calorie deficit. ( no weight resistance) I’m 55 male. No weight resistance training yet but starting this week. Can I gain the muscle mass I assume I’ve lost with a weight resistance training program? Thanks in advance. Tim
Yes even in a calorie deficit if you get your protien in, beginer gains
Thisbis what ive been trhing to do but not sure how. I eat high protien diet and workout 4 to 5 times a week, making progress but seems like i cant get rid of the stubborn fat
Are you in a caloric deficit?
You have to remember that stomach fat is the last place you lose fat. So all the fat you don’t see anymore around the chin, arms, and legs, still has a decent amount of fat to burn left. Once you start getting rid of that, then the belly starts to really go as well.
@mahjimoh most days no because I want to gain lean muscle and I feel like if I'm in a deficit that I will not make any gains or something? Maybe my thinking is way off here?
@onepoundswallowtwopoundcoc3115 yeah its really seems that way!
Everybody's doing the great question reflex.
I have a question. I’m 6’0 290lbs 36% bf 185lbs lean body mass. You said the more overweight you are the easier it is to recomp. But based off this, I have to eat 480g of protein a day? That’s if I multiple 185 by 2.6 as suggested in the video. I can barely eat 300g a day! Or is it my lean body mass in kg which would be 218g of protein if I multiply 84kg by 2.6.
It is in kg, not lbs, of lean mass. Thus it should range between 218 - 294g, depending on how hard you worked that day.
@@MulberryLoveryes ma’am! Thank ya
You calculate your protein requirement based on your goal (i.e. ideal) weight, not your current pre-fat loss weight.
Way too much protein that mate, your farts will travel for miles. 1 pound of protein per pound of body weight is about right
Goal weight is the number you use for protein calculation. So, if you're 290 lbs and want to be 190 lbs, shoot for 160-180g of protein.
I struggle since I can’t eat meat. I’m taken g veg protein powder and added some dairy.
Well Said
Use it or lose it..
If you lower your calories you will lose muscle if you are lifting weights. Best to keep calories and high protein meals steady and lift weights 3 days per week combined with walking 10,000 steps daily. That way you will build some muscle and look slimmer. I see people in the gym working out on the treadmill and lifting weights like beasts, however,they are starving their bodies by eating 1500 calories per day and not making gains. So, lift weights-walk 10,000 steps-and throw away the scale. Use the mirror because you will see the improvement over time. Allow yourself 1 year and you will be amazed at what you can accomplish.
I agree with most of what you're saying - especially discarding the scale because that can be very misleading. Mirror and old clothes/new clothes - waist sizes, fitted shirts are great metrics.
If you lower your calories but have high protein meals, you can maintain/reduce muscle mass loss. 10K steps can sound rather intimidating, I say go for a brisk walk after consuming any meal, or add morning/evening walks into your day. As you begin to enjoy it and do it more often, it will be way more than 10k steps.
None the less, agree with that comment!
Someone with a high body fat % can eat in a small deficit of 200-500 calories and still build muscle, albeit slightly.
You can maintain your muscle while losing fat by eating enough protein, in enough meal increments; and not taking a deficit too large (more than 1% of bodyweight per week).
And beginners can gain muscle while losing fat in general.
Beyond beginners, one must be in a caloric surplus white training to gain lean tissue.
My man, well when u are in the deficite by a food or by a movement (10 000 steps) ... Its still a deficit 😅
@@matusjurcik6974One improves conditioning and builds muscle. The other does not.
Can you please redo this video with respect to the female body?
All these show assume white collar lifestyles.
What if you work construction 6-8 hrs a day. Will you lose muscle mass under a caloric deficit?
Find out your TDEE with Very High activity level and ajust calories accordingly. Everything still applies, you just need more calories.
All of these blue-collar workers are too dumb to research the facts about their own particular situation so they make pointless comments.
Damn that was good. However i wanted to hear the amount of protein.
5 lb per kg of body mess
@@alterego157 Damn....that's a lot of protein! LOL
I'm struggling with losing weight eating 1.5 meals a day exercising 3 hours a day (2700 cal) doing mostly cardio.
Don’t know much beyond what you said above but here is something to consider: Cut down your exercise to 45-60 minutes per day (4-5 days per week). If you’re eating less and exercising a lot, your system is stressed and high cortisol would prevent you from getting rid of fat. There’s a lot more to it so read up on it. Overtraining is real and can take you backwards
@@allfusionx Thanks, I was thinking of doing that this year anyway but only because I want to focus more on speed this year. I questioned if I might be over-training but a coach said I had no symptoms. I feel good and sleep well and always feel like hitting the trails and I recover from really hard events in short order. But I'll see what happens with more shorter harder hill workouts to build speed. I already have a massive insurance base. Maybe it's cuz I'm 69 years old but I'll test it and see and spend more time in the Gym doing leg presses etc and the Arc Trainer if it rains.
I am sorry, but he didn't answer the question.
Um, yes he did and did so quite well. What were you speaking of?
@@rgh622 he talks about losing weight by calorie restriction, but the headline is gaining muscle while losing fat. I don't need to lose weight as a matter of fact, I shouldn't lose weight. I want to gain weight as muscle only thereby lowering my body fat from 13% to 12% or maybe 11.5%. Exactly how does he say how to do this?
@@davecarrcou Eat at caloric maintenance. Eat enough protein. Resistance train. Consistently. Be patient.
i don’t even think i have that much body fat im just always bloated smh
AAS Audience here ✋🏼 😂
hi im the one person who knows what AAS is
She woke up at 5:30 mark
Dude talking about 'recomp' while being built like a bag of milk😂
I mean he has an ok amount of muscle mass, not everyone wants to get as big as they genetically can be
@@tysonking9582Compared to a marathon runner maybe;he looks fit, not muscular. Different strokes I suppose.
I just find it odd. It's like someone taking long-range rifle advice from an archer.
@@pragmaticparadox5981 I get what you mean I would want a personal trainer who looks similar to how I wanna look but not everyone's like that
As an Arsenal fan I once did a tour of Old Trafford with my ex and her family who were all United fans. The things you do huh? Lol
protip if you aint vegan. Go Carnivore during your cut. Easy to reach protein goal with low calories and you receive the most bioavailable protein from meat and eggs
intelligent comment
⭐️⭐️⭐️⭐️⭐️⭐️
Guy advising us about lifting weights who looks like he's never seen a gym 😮
He looks healthy
He is still stuck in the old paradigm of eat less and workout more. Doest work