Regarding the gain in strength at 7:42 . As a former successful High Jumper, I can tell you neurotransmitters are so important for building strength. Most people are not fully utilizing the muscles they have. My goal was to stay light weight, but build strength, speed, and power. Managing calories, and keeping a limited volume but with heavy weights lifting explosively was the key.
At what body fat % does this matter? I'm 16% body fat and feel like I'm starting to plateau. Been thinking if I lower my calories, I'll have trouble gaining more muscle
Here's the answer I came up with: You can build muscle on any given caloric "range" so long as you meet these conditions; 1. You have AT LEAST 0.5g of protein per LBS of bodyweight, and 2. You constantly provide MPS by training the same muscle every 48th hour. The rationale goes from experience and Lemon et. al. findings that 0.45g protein per lbs of bodyweight is enough to keep positive nitrogren balance in TRAINED individuals. Why? Because as you become MORE advanced, your muscles become stronger and are less susceptible to damage, thus requiring LESS protein over time. This is where the term "muscle maturity" comes in. If you are a beginner, you definitely want to capitalize on higher amounts of protein to ride the newbie gains wave; but, once you've hit that newbie gains wall (you would know this since you will notice a loss of linear lean muscle weight gain suddenly once upon a year), you may now lower your protein and pull off this "building muscle on a huge deficit so long as your protein intake provides a positive nitrogen balance finding". Granted, this will not offer the fastest way to build muscle, but the advantage that this provides over higher amounts of protein would be that you get to remain protein sensitive and you don't constantly eat your gut to exhaustion. A few sweet potatoes, fruits, eggs, and fish/beef/chicken/pork will set you up for a healthy long-term eating design that WORKS. If you are the type to want to build as much mass as possible, say for "bodybuilding purposes", ignore this since taking in more protein will get you there FASTER. However, if you are a natural calisthenics athlete who wants to build lean muscle, stay lean, and develop and maintain dense and explosive muscles that you can work on until your senior years, then going lower on the protein scale is definitely right for you. Both high and low protein will let you build muscle, but one just let's you grow bigger and heavier without much athletic carry over and the other allows you to gradually but surely develop lean tissue and strength over a healthier time span of training.
A lot of good facts here with the exception of the lowering your protein in certain cases....there isn't one scenario I can think of where lowering your protein intake would be beneficial...especially the older you get. Staying loaded on protein will NEVER disappoint and will always maintain your muscle profile.
@@shawnlewis1918 Ah. I might have lacked an additional paragraph to explain the so-so benefit of going lower on protein. Of course, this one is debatable but; lowering protein, while still keeping it above maintenance to enable hypertrophy, reduces the so-called "meat sweats" effect for lack of a better term. As you would notice, there is a definite threshold wherein taking in more protein than the positive net nitrogen balance would incur a downtrend of positive effects, at least by way of "law of diminishing returns". It takes a lot of energy to digest protein and research shows (apologies for not being able to quote it here) that around 30% of the calories from protein itself is used to digest itself. So definitely, there is a point wherein finding the balance between "achieving protein synthesis with adequate protein" and "just eat a truckload more to offset the energy expenditure effect" would have to be made. The simplest solution that can be proven on paper and in practice would be to utilize FASTING as a means to counter catabolism IF you stimulate MPS thus preserving the muscle. When you pair that with re-sensitising protein response via fasting, and choosing more potent protein options like whole eggs and protein shakes, then the ease of digesting those easy-to-digest proteins would reduce energy expenditure significantly. If you run the numbers, you will find that, for an extreme example, the effect I'm trying to get at here is: 150g of high quality proteins like eggs, protein shakes, and other easy to digest proteins like salmon will yield the same amount of hard to digest proteins consumed at 180g. The rationale goes, if the 180g of protein consumed was "hard to digest" such as the 30% energy requirement plus the desensitizing effect of bombarding food into your system, then simple math can show us that 180 x .30 = 54. 180g - 54g = 136g. Net protein yield is less than 150g easy to digest proteins. Now of course this is an exaggeration but the theory is clear: Fasting boosts protein absorption effect, plus better choices of proteins yield more per gram as it takes less energy from protein to digest it in the first place. This means you can get by with less protein for the same desired effect! The only benefit for this is that you not only get to have the same effect for less when you use the right strategies, but you hit two birds with one stone by keeping your organs HEALTHIER by not taxing them with too much oxidation from excessive protein intake. Have a look at this theory and come up with a conclusion yourself and see what suits you!
HPLC…. High protein low carb is a great way to go once you become metabolically flexible. I transitioned from LCHF to HPLC and I am gaining lean muscle mass and I am never hungry! Truly liberating and highly rewarding way to live a healthy life. Omad now with about 150 grams protein, 50 grams carbs and 50-75 grams fat that just comes from the whole food protein sources. Btw I lost 75 lbs over the past few years learning from folks like Thomas and my diet has evolved too. He continues to evolve in his journey. You can’t necessarily just start where he is now….go back several years to catch his advice so you have that baseline. Then adapt and evolve to this HPLC approach.
Probably average around 1500 give or take. Eat until I am full and listen to my body. Yes one meal HPLC in the morning. It works really well for me. Now and then if I get hungry in the afternoon I will blend up some protein ice cream!
@@KJB0001 eggs, salmon, sardines, biltong, tuna, chicken, avocado and peanut butter and supplement with Jay Rob egg white protein and sunwarrior active protein. Also try to include sprouted peas and garbanzos. So mainly animal sources but do try to get variety. Started the journey with more meat based diet but wanted to move more to monounsaturated fats and less saturated.
I watch TDL's videos regularly and I find his content interesting. I'm a fit and healthy guy. I work out regularly and eat a very reasonably healthy diet. I RARELY if ever do the things that he says to do in videos. All of these studies he talks about, I would love a study of all the people that watch these videos that ACTUALLY take action behind the content they learn and stick to it vs those who just think it's an interesting distraction for a few moments of their day.
Being Hungry isn't really always being hungry. It's the enzymes Gremlin that triggers the hunger response. You can train your body to be or not be hungry depending on your diet and routine. For instance, if you're fasting, eventually the hunger will go away during fasting periods. So it's not really an avenue for study.
@@Hds.Incorporated you mean HORMONE (orexigenic peptide) not an enzyme and it's Ghrelin not gremlin and If you're fat adapted - not fasting- the hunger lessens
The group in the first study you discussed that built muscle in the caloric deficit most likely were not strength training on a regular basis prior to the study.
Hi Thomas, odds of you reading this are very very very small. But I've got some interesting information regarding whey protein, of which I'm pretty sure you can make a video about. I've seen 4 different endocronologist because of hormone inbalances, this being over a period of 7 years (!!!) and after many tests they all concluded that whey protein isn't being tested properly and there's substances in there that cause rising estrogen levels. I went to one of the best hospitals in Belgium 2 days ago, and the professor who has been specialized in endo for over 30 years confirmed that over the last 10 years there's been a rise in patients who all have the same exact issues. I've been very neglectic on this matter but seeing this is the 4th doctor to confirm this story I just can't keep ignoring this. Is there a real darkside to the whole whey industry?
Exactly. When younger individuals start taking whey protein shakes that interfere with their hormones without being fully grown this could be worrying int he long run. Thanks for the bump!@@jodyjackson5475
Ive always wondered. Im 180. Shredded (marathon training currently) running 40 miles a week. Often run 6-8miles 16+ hours faster and feel fine. Eat light. Lots of protein cals tho. Id guess 1500 (minus the 600+) active cals im probably around 900 net cals and have not lost any mass (carry a mma fighter type physique). I do dumbell press, dips and pullups once per week following my long run. 3 sets of each to failure. Zero other weight training and continuing to gain strength each week. The body is far more adaptive and resilient than we will ever understand
I recently built some upper body mass and upper body strength doing 2-3 hours sessions of rope rolling (rhythmic swinging of a loop of mariners rope) for three months. I used different thickness of ropes, but the largest ~1.5 inch thick rope only weighs 3.5 pounds. I was shocked to see my deltoids fill out and my lats (already well developed) build some size as well. Went into the gym for the first time in 3 months and my rows and pull-ups all improved. As a life long gym rat I thought I understood some things about physiology and strength training….but this was a major surprise for me.
Hey Dude! Just found your channel thanks cool stuff! Just gave up bread n wheat. Way less bloating and metal fatigue. Starting swimming for belly lose. Your advice is super nice! Thanks for sharing! Health and spirituality meta important
i did it myself, i fasted every monday and the rest of the days i ate in a 300 calorie deficit. build 1,5kg of muscle and lost 6kgs of fat in 2 months and 2 weeks i ate 260 grams of protein per day
This is pretty encouraging news for me as I have Ulcerative Colitis and getting enough calories while lifting 3 days a week and playing hockey 2 days a week is extremely difficult with my dietary restrictions. Sometimes during a flare the only thing that doesn't cause further irritation, bloating, etc. is switching to a carnivore exclusive diet.
Yep. Frank Zane never bulked. Muscle gain is gradual. You can do omad and change your body composition and get some benefits of fasting and build muscle too.
Frank did light bulk, never heavy bulk. Frank also used "Special" supplements for support of tissue growth. Lastly Frank got his 200 grams of protein a day and didn't use OMAD. For many people, it is very difficult to get enough protein and fat in one meal (meaning a quantity that some would equate to 2800+ kcalories a day for someone needing 3200+ kcalories a day)
@@DrAJ_LatinAmericaright id need to eat like 4 or 5 pounds of 95% lean ground beef a day to reach 2.5g per kilo of protein a day lol my cholesterol would be through the roof
Hopefully the new literature of study will help more people realize CICO ('Calories In, Calories Out') is just an oversimplified approach to weight loss, the nuances really do matter from the physical stimulus to the dietary nutrient composition, not just when you've overeaten or undereaten.
Yes I have lost 20kg in last 3 months with lots of long fasting. But I gave also been resistance training and I can physically see my muscle mass is bigger than its been in along time. So looking in the mirror I see better results even though I'm around 2 to 3 kg's heavier. I have lots of fat to supply during fasting so I have seen the results. I also make sure I eat alot of protein on the days I don't fast.
I train when I water only fast, Over the past year I have gained strength while staying super lean (don't want to bulk up as it is not my thing.) I do however eat protein before and after each fast and have a normal calorie and protein intake when not fasting. I start water only fast number 40 in about 14 hours. Probably go 54 hours this time. For me personally, the sweet spot seems to be 36-72 hours.
I've been so depressed lately. I love being knowledgeable at the grocery store but I am spending way more money and I'm spending time reading labels and it's really taking a toll on me. I see all these other people buying the white cheap eggs, cheap hot dogs, etc and they get to have several meals throughout the week. I feel like I'm being screwed.
As a systems engineer, the first study makes perfect sense to me. The body is all about survival and muscle is important part of that. It’s the only reason that we have glycogen stored in our muscles, so we have it if we to suddenly run for our survival or fight something. So if we’re “fighting for our lives”, which intense workouts simulates, then the body going to preserve muscle as long as it possibly can.
I've been on 800 calorie a day boneless wing only diet for a month, 3 days of lifting a week, and walking an hour a day. Down 30 pounds but also built alot of muscle.
So how hard is it to actually lose lean muscle tissue during a diet (up to 8 months with no break) whilst getting more than enough protein but sleep is fragmented and very little deep sleep? I know last year I lost a lot of strength, like a lot. But does that mean I lost a lot of muscle also? I'm currently bulking and I'm bigger and leaner than I've ever been in the past but last year I cut to 9% bodyfat and crushed my hormones and lost all that strength
I would like to know the inflammation markers of the subjects in all studies. Just to see if that makes a difference in any way. In addition, I would also like to know if these studies included both males and females. What ages? As I wonder if it can work and be applicable to menopausal women. I guess I will give it a try 🤷🏻♀️ Thank you for this video.
He always links the studies below. To answer in my opinion...nothing works for menopausal women! 😂 It's all a big experiment...just keep trying until you find what works.
I agree. High protein, moderate unprocessed carbs, lowish fat. Zero alcohol. No need to starve. Keep your liver and brain healthy. Even if you have to take time off from exercise, you're still winning.
You have a metabolic resting rate of consumption of calories. You also have a protein maintenance level - what your body needs to maintain muscle that is currently being used. If you eat lower calories than your body needs for all activities, it has to take the calories from somewhere. If you have carbs available, the body will burn the carbs first. If you have fat available the body will burn the fat, if carbs aren't available. If carbs and fat are unavailable, the body will catabolize muscle. If you have less protein available than needed by the body, you will lose muscle mass. If you have extra protein above maintenance requirements, and stimulate the muscles, the body will build muscle.
Body recomposition is real (even though browsers still don't believe "recomposition" is an English word). I've experienced it first hand over the last 5.5 years as I've l dropped and dropped body fat levels while maintaining and/or increasing muscle mass. Most recently I had a body scan from the same machine I used 14 months ago and that machine (hands and feet bio-impedance scanner) showed my body fat percentage had lowered by 1.4% while my muscle mass increased 5.1 pounds. As a 195 pound man (was 188 pounds 14 months ago), this makes perfect sense... as much of the total body weight gain came from the extra body water - likely much of the "muscle mass increase" was glycogen storage increases rather than lean, "red tissue". Disclaimer: I'm a natural lifter who relies on strict nutrition and resistance training with a bit of cardio, not performance enhancements like TRT (or worse). Also worth mentioning, these are "beginner gains" in the areas of Squat and Deadlift. I only started deadlifts for the first time in my life 16 months ago... and I only started squatting 12 months ago. Avoided them my whole life out of a fear of making my scoliosis worse (turns out, it doesn't make it worse).
Sorry tried looking for a video that this comment would fit better with but I just went with the recent one. So if we eat healthy for so long, do we have to continue eating healthy? Now whenever I eat bioengineered foods I get heart burn and have all kinds of issues. Like I'll never be able to eat cheap again. I'm so afraid good food will be harder and harder to find eventually. I'm so down about this.
Just some TRT will work incredible wonders. You will get cut if you are working out. You won’t necessarily build a huge physique. But you’ll burn a lot of fat off.
So Tom you’re pretty much saying that maybe omad which is one meal a day with a combination of a high protein meal could be the answer. Which actually I started to do. I’ve seen some huge changes also
Depends. It could be from a ribeye steak bunch of vegetables or like tonight 1 pound of brisket and two pieces of kielbasa. Some days when I do weight training, I’ll eat two meals a day with an a four hour window. High proteins, some yogurt, strawberry, blueberry.
When losing and gaining weight is all about calories, however, from where those calories come, and if the person is working out or not it will make a big Difference in body composition, especially with protein, that's why is so important to eat 1gr of protein per lb or so, especially during a deficit. By the way, Thomas, can you make a video regarding the benefits massage, Like if they increase test, or hgh or helps to lose fat, etc...? Best
@MiguelPizar, so if I eat all my calories from candy all day and for months at a time -and just stay in a deficit, I'll be lean and healthy? Interesting! So glad to know I can eat inflammatory and high glycemic sugar and industrial chemicals and stay lean and trim just by staying in a slight deficit Because I hate tracking macros and weighing out turkey and egg whites So glad to know that candy will help me build lean muscle and maintain a low BMI - woo!! Back to counting calories ONLY like it's 1999!!!!
@@KJB0001 Yes it's all about calories when losing weight, there are several studies and videos on youtube, check the twinkle diet ua-cam.com/video/vTi5ugF9Bdk/v-deo.html if you don't lose fat, is because you are over eating, over estimating how many calories you are burning, you are moving less, etc... and there's several studies about this, just check @gregdoucette and also how do I know that's the reality? I'm an ex 300 pounds morbid, who tried absolutely everything, learned a lot about nutrition, and I only started to lose fat and gaining muscle when I stopped blaming foods, hormones, etc... and really learning about how many calories are in food, and how many calories do we really burn, and now at 12% or so of body fat, I can assure you, it's all about calories, and even if you eat crap, if you train and eat at a deficit, you will be way more healthier than someone who eats healthy food, but is overweight, HOWEVER, of course in the long term is not good to eat just junk food, but the most important thing is being in a healthy bodyfat like between 12-20% at most and training. Best
@@KJB0001 if you're overweight and you eat at a deficit you will lose weight and improve all your health markers. However, you will be weak and flabby and it's really hard to eat at a deficit with a candy/processed food diet since those things make you super hungry and don't satisfy the itch.
Trained individuals know how to train effectively. So they’re actually able to fatigue the muscles. Newbs not so much. Still, I lost a lot of fat by eating mostly meat and lifting.
Ya'll ever seen a dude who never eats much but works out almost every day and looks jacked? Yeah this is finally starting to highlight that. I been telling people for YEARS.
Thomas i have seen a study about if you cool down pasta its becoming healthyer, and if you heat it up its even more healthy. ( the study says its spiking insulin alot less ) Not a single youtuber have looked into this. Is there something about it? I can find very very little about it.
plenty of youtuber have and theyve used continuous glucose meters to test blood sugars and resistant starches here's one of the first from 2 years ago ua-cam.com/video/LF0mqyYCEvo/v-deo.html
I don’t understand why protein is included in the calorie count if most of it performs a structural function, not energetic. Some will be used as fuel but not all of it
I did the HCG diet a few years back. It was around 700 calories per day. I ate pretty healthy otherwise. Good protein and vegetable sources. I didn't lose muscle and I did lose fat. It wasn't even very difficult. I'd like to do it again.
5:26 Yyyyyeahhh so highly-trained, professional natural bodybuilders gained 5 lbs of muscle in 8 weeks? Gonna call BS on that one. The problem with these studies (and people in general) is that they conflate LBM with muscle mass, as Tom alluded to. They go on a calorie deficit and restrict carbs and / or protein a bit and their weight drops like a rock and their muscles look smaller and they panic, "I'm losing muscle!" In reality they're just losing glycogen and water. Skeletal muscle is like a sponge for glycogen and water. Then they add back in carbs and protein and their weight skyrockets and they panic again, "I'm gaining all my fat back!" 2:26 Two groups were calorie-matched but one ate LP and one ate HP and the HP group lost more fat. This shouldn't be surprising because only a small portion of protein is converted and used for energy. Therefore, the body had to make up the difference for energy expenditure from another source (body fat). If 100% of protein calories were used for energy, they wouldn't be able to be used for anything else: bone remodeling, rebuilding muscle, making cells, enzymes, hormones, etc. This is why counting calories has to take into consideration that not all of those protein calories taken in are going to be used for energy. If people really don't believe it's possible to lose fat and build muscle at the same time with resistance training, I suggest getting a body fat scale and watch for yourself the body fat and muscle mass numbers move over time. One will go down and the other will go up, if training is stimulating enough. And yes I know those scales aren't accurate, but they're consistent and that's all that matters in this sense. Be your own experiment.
Aim for one gram of protein per pound of ideal body weight. So if you weigh 170 pounds but ideally want to weigh 140 pounds then aim for 140 grams of protein per day.
I hope you read this comment. I've been thinking this through for a while and I can't see the flaw in it, maybe you can. I was thinking about people on ketosis diets (high fat, medium protein, very low to no carbs) and how they are able to still get the protein they need to build muscle and they get the calories they need with the fats they eat. I was thinking that for someone like me that is very overweight, what if I was eating a ketosis diet, but then stopped eating the fats? I'd still be taking in the proteins at the same amounts as before, but that is it, my bodyfat would be the fuel source for my calorie needs as if I'm fasting but I'd still be taking in the proteins needed for muscle growth. Seems to me to be the ultimate fat loss/muscle gain combo. Feel free to critique.
You touched on this a little in another video but, i am interested in hearing more. Ive been resistance training for 7 months now and I’ve lost 25 pounds but, I’m not seeing the muscle building results in the mirror that I would expect. I feel stronger and leaner but, I suspect that I am fighting against insulin resistance. Other than the obvious solution of eliminating my diabetic issues, is there anything i can do to get beyond the issue where high insulin levels cause the body to store fat and not build muscle? Is consuming more protein going to do me any good?
If the Scandinavian study didn't inform about protein, it is useless for checking the question: Can one build muscles in a caloric deficit if protein is sufficient? The first study showed that one could
I need to follow this carefully. Since about May 2023, until now (August 10, 2023.) I've lost almost 25 lbs. I got a bunch of Huberma's stuff on the way to start making gains. 🍻🇨🇦
@JohnSmith-zs1bf Andrew Huberman, from the podcast of the same name, and he's often on Joe Rogan. He promotes Momentous Supplements. I am getting the sleep bundle , hormone bundle, and focus & cognition bundle.
I firmly believe that protein is not 4 calories per gram. That’s why when calories are equated and protein is higher in one group, the calories really aren’t equated. This has been my own experience, anecdotal though it is, and it just makes sense to me.
Most of these studies were in untrained overweight to obese people who had NOT been weight training before the study. They were not in a caloric deficit in the study for the aspiring female physique athletes. The high protein group lost only two lbs and the low protein group did not lose a statistically signifciant amount of fat. Don't think this tells us much we don't know. It remains possible but difficult for seasoned lifters without large amounts of bodyfat to recomp. And only achievable under certain conditions.
Eight minutes and 20 seconds. I would argue that if you restrict your calories for a long period of time, that becomes your new baseline for your metabolism / weight. Anything up from that would increase your chances of building muscle. This would ultimately give you the same capability of building muscle at the previous weight 🤷♂️. And for anybody that reads this I put myself on a 700 cal diet for 30 days and only lost 1 pound. I was 170 pounds. Whole point of it was to prove that once you get to a baseline rate and your body is functioning properly, you need less energy to maintain. ( notice I didn’t say calories. )
There was a study done on a calorie surplus of up to 500 over I believe, spread out over multiple meals a day was actually more beneficial than a deficit. With no exercise these people lost weight. Fasting is a complete waste of time. It’s not effective of efficient. What you’re missing with that study about the 800 calories but eating what ever they wanted obviously doesn’t account for the fact that not all calories are equal. It’s like saying all protein is the same when it’s not. You may build muscle in a deficit but for how long until it declines? Because it will eventually decline. You can’t build a huge amount of muscle without the required fuel to do so.
Could it be that the testsubjects uses bodyfat that they have to extract energy from, that combined with protein etc. makes it possible to grow muscletissue?
@helenahandkart1857 thanks, I'm currently on a diet and program trying to get lean and have that type of look currently at 10% and still feel far away from that look, going to keep pushing I want to find out what it really takes to achieve that and maintain it.
@@zacharymartin5198 fair enough. But Thomas has lost his eyelid fat. Who knows what has been sacrificed internally. He says himself that he is sometimes too obsessive.
There's always a takeaway from a study but the problem the problem with studies is that they're always incomplete, for example here, are these subjects rookies? Is it even possible to go low protein and build extra muscle if you have 5 years of training under your belt?? There's a rule that have never failed so far, its understanding generalities like ine needs to eat protein, good sleep etc... but also must sense hus body how it reacts, there is no escape frim trial and errors by fillowing studies, hope it helos someone becayse learning it the hard way is unnecessary
I'm sure the people that gained muscle on the diet were not training before. Take someone with muscle that gains normally, all they can hope to do on a big calorie deficit is hold as much muscle as possible
Thanks for this. I needed this to stay motivated. I can't do dairy (full on allergic where the whites of my eyes swell out of the sockets!). I can't do whey. It's hard for me to get above 100 grams protein and stay within a decent deficit. I average 80 grams a day. I was worried if it was even worth it as gains have been slow.
@@carlcoleman8662was going to ask literally this. My brother in Christ just cook some onions garlic and ground beef for breakfast and lunch and you’re essentially there. Did this for 8 months before and worked great.
But what about the toll on your kidneys, I now have just over 2g protein / kg body weight and work out hard 4-5 days but my regular blood tests shows it’s harder on my kidneys compared to 3-6-9 months ago when on around 1.25-1.5g/kg. So many experts including Andy Galpin who is an amazing and knowledgeable guy express high protein is key but I have never heard any of them mention the increased kidney function issues!? Anyone else notice this or have any insight?
DO NOT DO LOW CALORIES HIGH PROTEIN (2.4G PER KILO) I started a low carb/fat diet eating high protein of 2.4G per kilogram of body weight so that's 205G of protein a day cause I weigh 85Kilos. I ate ONLY 900 calories a day and that consists of 11 grams of fat, 3 carbs and 202 grams of protein. I didn't eat carbs because gluconegensis. Despite the fact that I ate 202G of protein a day on 900 calorie diet and did HEAVY resistance training for 40min a day and 30min intense swimming cardio after and gained 4 pounds in 3 days just set me backwards.. This is the first video I watched of yours that set me back sigh
One of the most important videos you made ❤ for months I’ve been trying to convince my friends that I burn fat and put on muscle at the same time and I am on a slight caloric deficit because I like fasting. Stimulus is number one priority, you can even gain muscle on OMAD
I want to build muscle in a defecit im 247 pounds 31 year old man i lost alot of weight was 300 pounds but for me to eat 2.5g per kilo of weight would be ALOT of protein
Jeremy, -Right!? I've often heard that the solution to this is to eat for your DESIRED weight for a while - at least until you're out of MorbidObesity range and then reassess or get a DXA scan to know exactly how much lean mass you have and then use that number to build or maintain - Good Luck!!
Regarding the gain in strength at 7:42 . As a former successful High Jumper, I can tell you neurotransmitters are so important for building strength. Most people are not fully utilizing the muscles they have.
My goal was to stay light weight, but build strength, speed, and power.
Managing calories, and keeping a limited volume but with heavy weights lifting explosively was the key.
Im sticking around because you respected my time and got to thr point in the beginning
If you have body fat to spare energy, you can build in a deficit. Once you get down to low body fat, it gets harder to build muscles
At what body fat % does this matter? I'm 16% body fat and feel like I'm starting to plateau. Been thinking if I lower my calories, I'll have trouble gaining more muscle
Anything under 20% is going to gradually get harder to build muscle in a caloric deficit. Where it plateaus will be different for everyone.
@@IncomeSerg I'm on the same shitty path bro. I am afraid to bulk because I'll get love handles
As long as your hormones are okay, this isn't true.
Short story if you want to lose fat "without" losing muscle :
Resistance training + small calorie deficit with normal protein intake
That's not really what the first study showed though.
what is 'normal'
High* protein intake, around 2.4-2.5 X KG
Here's the answer I came up with: You can build muscle on any given caloric "range" so long as you meet these conditions; 1. You have AT LEAST 0.5g of protein per LBS of bodyweight, and 2. You constantly provide MPS by training the same muscle every 48th hour.
The rationale goes from experience and Lemon et. al. findings that 0.45g protein per lbs of bodyweight is enough to keep positive nitrogren balance in TRAINED individuals. Why? Because as you become MORE advanced, your muscles become stronger and are less susceptible to damage, thus requiring LESS protein over time. This is where the term "muscle maturity" comes in.
If you are a beginner, you definitely want to capitalize on higher amounts of protein to ride the newbie gains wave; but, once you've hit that newbie gains wall (you would know this since you will notice a loss of linear lean muscle weight gain suddenly once upon a year), you may now lower your protein and pull off this "building muscle on a huge deficit so long as your protein intake provides a positive nitrogen balance finding".
Granted, this will not offer the fastest way to build muscle, but the advantage that this provides over higher amounts of protein would be that you get to remain protein sensitive and you don't constantly eat your gut to exhaustion. A few sweet potatoes, fruits, eggs, and fish/beef/chicken/pork will set you up for a healthy long-term eating design that WORKS.
If you are the type to want to build as much mass as possible, say for "bodybuilding purposes", ignore this since taking in more protein will get you there FASTER. However, if you are a natural calisthenics athlete who wants to build lean muscle, stay lean, and develop and maintain dense and explosive muscles that you can work on until your senior years, then going lower on the protein scale is definitely right for you. Both high and low protein will let you build muscle, but one just let's you grow bigger and heavier without much athletic carry over and the other allows you to gradually but surely develop lean tissue and strength over a healthier time span of training.
Great Simple analysis!
@@markfrancis4376 Keeping things simple and consistent works!
Good explanation and suggestions. Thank you 👍
A lot of good facts here with the exception of the lowering your protein in certain cases....there isn't one scenario I can think of where lowering your protein intake would be beneficial...especially the older you get. Staying loaded on protein will NEVER disappoint and will always maintain your muscle profile.
@@shawnlewis1918 Ah. I might have lacked an additional paragraph to explain the so-so benefit of going lower on protein. Of course, this one is debatable but; lowering protein, while still keeping it above maintenance to enable hypertrophy, reduces the so-called "meat sweats" effect for lack of a better term.
As you would notice, there is a definite threshold wherein taking in more protein than the positive net nitrogen balance would incur a downtrend of positive effects, at least by way of "law of diminishing returns".
It takes a lot of energy to digest protein and research shows (apologies for not being able to quote it here) that around 30% of the calories from protein itself is used to digest itself. So definitely, there is a point wherein finding the balance between "achieving protein synthesis with adequate protein" and "just eat a truckload more to offset the energy expenditure effect" would have to be made.
The simplest solution that can be proven on paper and in practice would be to utilize FASTING as a means to counter catabolism IF you stimulate MPS thus preserving the muscle. When you pair that with re-sensitising protein response via fasting, and choosing more potent protein options like whole eggs and protein shakes, then the ease of digesting those easy-to-digest proteins would reduce energy expenditure significantly. If you run the numbers, you will find that, for an extreme example, the effect I'm trying to get at here is:
150g of high quality proteins like eggs, protein shakes, and other easy to digest proteins like salmon will yield the same amount of hard to digest proteins consumed at 180g.
The rationale goes, if the 180g of protein consumed was "hard to digest" such as the 30% energy requirement plus the desensitizing effect of bombarding food into your system, then simple math can show us that 180 x .30 = 54. 180g - 54g = 136g. Net protein yield is less than 150g easy to digest proteins.
Now of course this is an exaggeration but the theory is clear: Fasting boosts protein absorption effect, plus better choices of proteins yield more per gram as it takes less energy from protein to digest it in the first place. This means you can get by with less protein for the same desired effect!
The only benefit for this is that you not only get to have the same effect for less when you use the right strategies, but you hit two birds with one stone by keeping your organs HEALTHIER by not taxing them with too much oxidation from excessive protein intake.
Have a look at this theory and come up with a conclusion yourself and see what suits you!
HPLC…. High protein low carb is a great way to go once you become metabolically flexible. I transitioned from LCHF to HPLC and I am gaining lean muscle mass and I am never hungry! Truly liberating and highly rewarding way to live a healthy life. Omad now with about 150 grams protein, 50 grams carbs and 50-75 grams fat that just comes from the whole food protein sources. Btw I lost 75 lbs over the past few years learning from folks like Thomas and my diet has evolved too. He continues to evolve in his journey. You can’t necessarily just start where he is now….go back several years to catch his advice so you have that baseline. Then adapt and evolve to this HPLC approach.
so you are saying you eat one 1,200-1,400 calorie hplc meal a day?
Probably average around 1500 give or take. Eat until I am full and listen to my body. Yes one meal HPLC in the morning. It works really well for me. Now and then if I get hungry in the afternoon I will blend up some protein ice cream!
mark, mostly plant or animal proteins?
@@KJB0001 eggs, salmon, sardines, biltong, tuna, chicken, avocado and peanut butter and supplement with Jay Rob egg white protein and sunwarrior active protein. Also try to include sprouted peas and garbanzos. So mainly animal sources but do try to get variety. Started the journey with more meat based diet but wanted to move more to monounsaturated fats and less saturated.
Yep, i did it on omad with 70gs of protein, went from 200 to 160, looking like a unit.
What do you mean by a unit?
sounds miserable though.
@@CarlosSantana-we6ts It's a typo, he meant to write eunuch...lol
@@dden7670 😂
I watch TDL's videos regularly and I find his content interesting.
I'm a fit and healthy guy. I work out regularly and eat a very reasonably healthy diet.
I RARELY if ever do the things that he says to do in videos.
All of these studies he talks about, I would love a study of all the people that watch these videos that ACTUALLY take action behind the content they learn and stick to it vs those who just think it's an interesting distraction for a few moments of their day.
STUDY REQUEST: Can you do a study on eating only when you’re hungry vs eating on a schedule regardless of being hungry?
Sure, are you willing to fund it?
thomas doesn't do these studies. He just tells you about them.
why?....studies answer questions
Being Hungry isn't really always being hungry. It's the enzymes Gremlin that triggers the hunger response. You can train your body to be or not be hungry depending on your diet and routine. For instance, if you're fasting, eventually the hunger will go away during fasting periods. So it's not really an avenue for study.
@@Hds.Incorporated you mean HORMONE (orexigenic peptide) not an enzyme and it's Ghrelin not gremlin and If you're fat adapted - not fasting- the hunger lessens
@ Thomas !! Thank you 🙏 so much for the free information ℹ️ !!
Hi from Trinidad and Tobago 🇹🇹🇹🇹🇹🇹
The group in the first study you discussed that built muscle in the caloric deficit most likely were not strength training on a regular basis prior to the study.
Hi Thomas, odds of you reading this are very very very small. But I've got some interesting information regarding whey protein, of which I'm pretty sure you can make a video about. I've seen 4 different endocronologist because of hormone inbalances, this being over a period of 7 years (!!!) and after many tests they all concluded that whey protein isn't being tested properly and there's substances in there that cause rising estrogen levels. I went to one of the best hospitals in Belgium 2 days ago, and the professor who has been specialized in endo for over 30 years confirmed that over the last 10 years there's been a rise in patients who all have the same exact issues. I've been very neglectic on this matter but seeing this is the 4th doctor to confirm this story I just can't keep ignoring this. Is there a real darkside to the whole whey industry?
If anyone reads this and is more interested on the subject please feel kind to bump this comment in hopes of Thomas reading it. thanks a lot!
This would not surprise me in the slightest…it would be great to get his take
Exactly. When younger individuals start taking whey protein shakes that interfere with their hormones without being fully grown this could be worrying int he long run. Thanks for the bump!@@jodyjackson5475
I wouldn’t trust a word doctors say when it comes to nutrition, whey is just filtered milk!!
Interesting. Thanks for sharing. Worth looking into for sure.
Ive always wondered. Im 180. Shredded (marathon training currently) running 40 miles a week. Often run 6-8miles 16+ hours faster and feel fine. Eat light. Lots of protein cals tho. Id guess 1500 (minus the 600+) active cals im probably around 900 net cals and have not lost any mass (carry a mma fighter type physique). I do dumbell press, dips and pullups once per week following my long run. 3 sets of each to failure. Zero other weight training and continuing to gain strength each week. The body is far more adaptive and resilient than we will ever understand
I recently built some upper body mass and upper body strength doing 2-3 hours sessions of rope rolling (rhythmic swinging of a loop of mariners rope) for three months. I used different thickness of ropes, but the largest ~1.5 inch thick rope only weighs 3.5 pounds.
I was shocked to see my deltoids fill out and my lats (already well developed) build some size as well. Went into the gym for the first time in 3 months and my rows and pull-ups all improved. As a life long gym rat I thought I understood some things about physiology and strength training….but this was a major surprise for me.
Hey Dude! Just found your channel thanks cool stuff!
Just gave up bread n wheat.
Way less bloating and metal fatigue.
Starting swimming for belly lose.
Your advice is super nice! Thanks for sharing!
Health and spirituality meta important
i did it myself, i fasted every monday and the rest of the days i ate in a 300 calorie deficit. build 1,5kg of muscle and lost 6kgs of fat in 2 months and 2 weeks
i ate 260 grams of protein per day
I just wanted to say I love you.
Thank you for all that you do and I really love and appreciate you.
This is MASSIVE NEWS!!!! I'm fasting even harder now lol...
@Thomas DeLauer, how does this tie in with Keto?
This is pretty encouraging news for me as I have Ulcerative Colitis and getting enough calories while lifting 3 days a week and playing hockey 2 days a week is extremely difficult with my dietary restrictions. Sometimes during a flare the only thing that doesn't cause further irritation, bloating, etc. is switching to a carnivore exclusive diet.
Yep. Frank Zane never bulked. Muscle gain is gradual. You can do omad and change your body composition and get some benefits of fasting and build muscle too.
Frank did light bulk, never heavy bulk. Frank also used "Special" supplements for support of tissue growth. Lastly Frank got his 200 grams of protein a day and didn't use OMAD. For many people, it is very difficult to get enough protein and fat in one meal (meaning a quantity that some would equate to 2800+ kcalories a day for someone needing 3200+ kcalories a day)
Frank Zane was also on a plethora of steroids.
@@DrAJ_LatinAmericaright id need to eat like 4 or 5 pounds of 95% lean ground beef a day to reach 2.5g per kilo of protein a day lol my cholesterol would be through the roof
@ericparra2027 which allow you to train more......
@@jeremymerry7967dawg it's 2024. Enough with the cholesterol nonsense
Good stuff...great shirt!
Hopefully the new literature of study will help more people realize CICO ('Calories In, Calories Out') is just an oversimplified approach to weight loss, the nuances really do matter from the physical stimulus to the dietary nutrient composition, not just when you've overeaten or undereaten.
tell that to @MiguePizar who just said "it's all about calories" he must be at least 65 years old
I've been doing this since I became more meat based - mostly protein, low cal without realizing, and weight training. I'm 51 and I feel great.
52, got motivated, Thank you
I'm 54. Tried plant based and felt sluggish. Feel more energy doing keto.
Me too, 53 here
Mostly protein.
Yes I have lost 20kg in last 3 months with lots of long fasting.
But I gave also been resistance training and I can physically see my muscle mass is bigger than its been in along time. So looking in the mirror I see better results even though I'm around 2 to 3 kg's heavier. I have lots of fat to supply during fasting so I have seen the results. I also make sure I eat alot of protein on the days I don't fast.
I train when I water only fast, Over the past year I have gained strength while staying super lean (don't want to bulk up as it is not my thing.) I do however eat protein before and after each fast and have a normal calorie and protein intake when not fasting. I start water only fast number 40 in about 14 hours. Probably go 54 hours this time. For me personally, the sweet spot seems to be 36-72 hours.
I've been so depressed lately. I love being knowledgeable at the grocery store but I am spending way more money and I'm spending time reading labels and it's really taking a toll on me. I see all these other people buying the white cheap eggs, cheap hot dogs, etc and they get to have several meals throughout the week. I feel like I'm being screwed.
As a systems engineer, the first study makes perfect sense to me. The body is all about survival and muscle is important part of that. It’s the only reason that we have glycogen stored in our muscles, so we have it if we to suddenly run for our survival or fight something. So if we’re “fighting for our lives”, which intense workouts simulates, then the body going to preserve muscle as long as it possibly can.
Thanks for sharing 🙏🏾
Protein is more important than just calories in calories out. Do you sell those T-shirts? 😊
nts:
To build muscle:
-Eat protein
-Work out
-Other calories are not a huge deal unless it's too much deficit (or surplus)
Strength does not necessarily correlate to muscle volume.
The correlation is there. But the actual connection is a different figure.
Never stop lifting and prioritizing protein
I've been on 800 calorie a day boneless wing only diet for a month, 3 days of lifting a week, and walking an hour a day. Down 30 pounds but also built alot of muscle.
Beef or Bison not chicken dude your not weak birds
Just the advice i needed to hear today. Thanks v shred
I feel like rucking helps with recomping/gaintaining, since it's light cardio and resistance training at the same time, but, hey, that's just me...
So how hard is it to actually lose lean muscle tissue during a diet (up to 8 months with no break) whilst getting more than enough protein but sleep is fragmented and very little deep sleep? I know last year I lost a lot of strength, like a lot. But does that mean I lost a lot of muscle also? I'm currently bulking and I'm bigger and leaner than I've ever been in the past but last year I cut to 9% bodyfat and crushed my hormones and lost all that strength
legend thomas🙏
Anybody mention your body can use stored energy (fat) to build muscle while your in a deficit?
"Stay Strong, Chase Excellence Brothers."
We focus on food becuase its esier to eat than work
We need an updated ALCAR vid please!
Does this suggest that if you have a high protein, ketogenic diet that you can build good muscle?
I would like to know the inflammation markers of the subjects in all studies. Just to see if that makes a difference in any way. In addition, I would also like to know if these studies included both males and females. What ages? As I wonder if it can work and be applicable to menopausal women.
I guess I will give it a try 🤷🏻♀️
Thank you for this video.
He always links the studies below. To answer in my opinion...nothing works for menopausal women! 😂 It's all a big experiment...just keep trying until you find what works.
Link to the study in the description may help answer a couple of your questions, but not the inflammation one I expect.
I agree. High protein, moderate unprocessed carbs, lowish fat. Zero alcohol. No need to starve. Keep your liver and brain healthy. Even if you have to take time off from exercise, you're still winning.
Does Thomas advocate low carb ?
You have a metabolic resting rate of consumption of calories. You also have a protein maintenance level - what your body needs to maintain muscle that is currently being used. If you eat lower calories than your body needs for all activities, it has to take the calories from somewhere. If you have carbs available, the body will burn the carbs first. If you have fat available the body will burn the fat, if carbs aren't available. If carbs and fat are unavailable, the body will catabolize muscle. If you have less protein available than needed by the body, you will lose muscle mass. If you have extra protein above maintenance requirements, and stimulate the muscles, the body will build muscle.
Body recomposition is real (even though browsers still don't believe "recomposition" is an English word).
I've experienced it first hand over the last 5.5 years as I've l dropped and dropped body fat levels while maintaining and/or increasing muscle mass. Most recently I had a body scan from the same machine I used 14 months ago and that machine (hands and feet bio-impedance scanner) showed my body fat percentage had lowered by 1.4% while my muscle mass increased 5.1 pounds.
As a 195 pound man (was 188 pounds 14 months ago), this makes perfect sense... as much of the total body weight gain came from the extra body water - likely much of the "muscle mass increase" was glycogen storage increases rather than lean, "red tissue".
Disclaimer: I'm a natural lifter who relies on strict nutrition and resistance training with a bit of cardio, not performance enhancements like TRT (or worse). Also worth mentioning, these are "beginner gains" in the areas of Squat and Deadlift. I only started deadlifts for the first time in my life 16 months ago... and I only started squatting 12 months ago. Avoided them my whole life out of a fear of making my scoliosis worse (turns out, it doesn't make it worse).
@7:37 Is it possible that the nervous system could be working more effectively?
Sorry tried looking for a video that this comment would fit better with but I just went with the recent one. So if we eat healthy for so long, do we have to continue eating healthy? Now whenever I eat bioengineered foods I get heart burn and have all kinds of issues. Like I'll never be able to eat cheap again. I'm so afraid good food will be harder and harder to find eventually. I'm so down about this.
Just some TRT will work incredible wonders. You will get cut if you are working out. You won’t necessarily build a huge physique. But you’ll burn a lot of fat off.
It is vital to recognize the role of gut and liver health. But it does seem like the recommended protein intake by the mainstream is way off.
So Tom you’re pretty much saying that maybe omad which is one meal a day with a combination of a high protein meal could be the answer. Which actually I started to do. I’ve seen some huge changes also
You're having one meal a day? What is that meal? And are you taking protein powder?
Depends. It could be from a ribeye steak bunch of vegetables or like tonight 1 pound of brisket and two pieces of kielbasa. Some days when I do weight training, I’ll eat two meals a day with an a four hour window. High proteins, some yogurt, strawberry, blueberry.
When losing and gaining weight is all about calories, however, from where those calories come, and if the person is working out or not it will make a big Difference in body composition, especially with protein, that's why is so important to eat 1gr of protein per lb or so, especially during a deficit. By the way, Thomas, can you make a video regarding the benefits massage, Like if they increase test, or hgh or helps to lose fat, etc...? Best
1lb of protein is 448 grams
@@JohnSmith-zs1bf yeah sorry, fixed it to 1gr of protein per lb. Best
@MiguelPizar, so if I eat all my calories from candy all day and for months at a time -and just stay in a deficit, I'll be lean and healthy? Interesting! So glad to know I can eat inflammatory and high glycemic sugar and industrial chemicals and stay lean and trim just by staying in a slight deficit Because I hate tracking macros and weighing out turkey and egg whites So glad to know that candy will help me build lean muscle and maintain a low BMI - woo!! Back to counting calories ONLY like it's 1999!!!!
@@KJB0001 Yes it's all about calories when losing weight, there are several studies and videos on youtube, check the twinkle diet ua-cam.com/video/vTi5ugF9Bdk/v-deo.html if you don't lose fat, is because you are over eating, over estimating how many calories you are burning, you are moving less, etc... and there's several studies about this, just check @gregdoucette and also how do I know that's the reality? I'm an ex 300 pounds morbid, who tried absolutely everything, learned a lot about nutrition, and I only started to lose fat and gaining muscle when I stopped blaming foods, hormones, etc... and really learning about how many calories are in food, and how many calories do we really burn, and now at 12% or so of body fat, I can assure you, it's all about calories, and even if you eat crap, if you train and eat at a deficit, you will be way more healthier than someone who eats healthy food, but is overweight, HOWEVER, of course in the long term is not good to eat just junk food, but the most important thing is being in a healthy bodyfat like between 12-20% at most and training. Best
@@KJB0001 if you're overweight and you eat at a deficit you will lose weight and improve all your health markers. However, you will be weak and flabby and it's really hard to eat at a deficit with a candy/processed food diet since those things make you super hungry and don't satisfy the itch.
Trained individuals know how to train effectively. So they’re actually able to fatigue the muscles.
Newbs not so much.
Still, I lost a lot of fat by eating mostly meat and lifting.
Positive Nitrogen Balance. Muscle to Lift By.
What is newbie gains, Alex?
How long is too long to be in deficit for fat loss? Let’s say at 30-20% deficit
Ya'll ever seen a dude who never eats much but works out almost every day and looks jacked? Yeah this is finally starting to highlight that. I been telling people for YEARS.
How could anyone possibly do resistance training on 800 calories??
Must be light. Few sets of some light weight each day
Maybe 800 calories in lean protein and low cal veggies?
was their protein animal or plant based
Thomas i have seen a study about if you cool down pasta its becoming healthyer, and if you heat it up its even more healthy. ( the study says its spiking insulin alot less )
Not a single youtuber have looked into this. Is there something about it? I can find very very little about it.
plenty of youtuber have and theyve used continuous glucose meters to test blood sugars and resistant starches here's one of the first from 2 years ago
ua-cam.com/video/LF0mqyYCEvo/v-deo.html
That steak at 1:30 is raw AF and still mooing 😂🐄
I don’t understand why protein is included in the calorie count if most of it performs a structural function, not energetic. Some will be used as fuel but not all of it
You're absolutely right. An often overlooked point.
I did the HCG diet a few years back. It was around 700 calories per day. I ate pretty healthy otherwise. Good protein and vegetable sources. I didn't lose muscle and I did lose fat. It wasn't even very difficult. I'd like to do it again.
You definitely lost muscle
I'm just doing it with carnivore. Working very well so far!
Could there be sarcopenia/wasting of the smooth muscle & other tissue to service those muscles more actively signalled by exercise, though?🤔
5:26 Yyyyyeahhh so highly-trained, professional natural bodybuilders gained 5 lbs of muscle in 8 weeks? Gonna call BS on that one. The problem with these studies (and people in general) is that they conflate LBM with muscle mass, as Tom alluded to. They go on a calorie deficit and restrict carbs and / or protein a bit and their weight drops like a rock and their muscles look smaller and they panic, "I'm losing muscle!" In reality they're just losing glycogen and water. Skeletal muscle is like a sponge for glycogen and water. Then they add back in carbs and protein and their weight skyrockets and they panic again, "I'm gaining all my fat back!"
2:26 Two groups were calorie-matched but one ate LP and one ate HP and the HP group lost more fat. This shouldn't be surprising because only a small portion of protein is converted and used for energy. Therefore, the body had to make up the difference for energy expenditure from another source (body fat). If 100% of protein calories were used for energy, they wouldn't be able to be used for anything else: bone remodeling, rebuilding muscle, making cells, enzymes, hormones, etc. This is why counting calories has to take into consideration that not all of those protein calories taken in are going to be used for energy.
If people really don't believe it's possible to lose fat and build muscle at the same time with resistance training, I suggest getting a body fat scale and watch for yourself the body fat and muscle mass numbers move over time. One will go down and the other will go up, if training is stimulating enough. And yes I know those scales aren't accurate, but they're consistent and that's all that matters in this sense. Be your own experiment.
Question: protein to body weight? Total body weight or just muscle mass? Since water, bone ect doesn't need protein?
Aim for one gram of protein per pound of ideal body weight. So if you weigh 170 pounds but ideally want to weigh 140 pounds then aim for 140 grams of protein per day.
@dorzhowe1305 That's what was making sense to me, too 🍻🇨🇦
Bone actually does need protein.
@@JasonBuckman true
I hope you read this comment.
I've been thinking this through for a while and I can't see the flaw in it, maybe you can. I was thinking about people on ketosis diets (high fat, medium protein, very low to no carbs) and how they are able to still get the protein they need to build muscle and they get the calories they need with the fats they eat.
I was thinking that for someone like me that is very overweight, what if I was eating a ketosis diet, but then stopped eating the fats? I'd still be taking in the proteins at the same amounts as before, but that is it, my bodyfat would be the fuel source for my calorie needs as if I'm fasting but I'd still be taking in the proteins needed for muscle growth.
Seems to me to be the ultimate fat loss/muscle gain combo.
Feel free to critique.
I think if you stopped eating fat you would be kicked out of ketosis
Pretty Good Stuff
You touched on this a little in another video but, i am interested in hearing more. Ive been resistance training for 7 months now and I’ve lost 25 pounds but, I’m not seeing the muscle building results in the mirror that I would expect. I feel stronger and leaner but, I suspect that I am fighting against insulin resistance. Other than the obvious solution of eliminating my diabetic issues, is there anything i can do to get beyond the issue where high insulin levels cause the body to store fat and not build muscle? Is consuming more protein going to do me any good?
I would start fasting 16 hours per day for your insulin resistance, also I’d eat 1g of protein per pound of bodyweight
If the Scandinavian study didn't inform about protein, it is useless for checking the question: Can one build muscles in a caloric deficit if protein is sufficient? The first study showed that one could
I need to follow this carefully. Since about May 2023, until now (August 10, 2023.) I've lost almost 25 lbs. I got a bunch of Huberma's stuff on the way to start making gains. 🍻🇨🇦
What's Huberman's stuff? All you need is protein and progressive overload
Request, Please share the important and implementable takeaways from Huberman's suggestions which were helpful to you. Thank you in advance 🤝
@JohnSmith-zs1bf Andrew Huberman, from the podcast of the same name, and he's often on Joe Rogan.
He promotes Momentous Supplements.
I am getting the sleep bundle , hormone bundle, and focus & cognition bundle.
@@tonyshaw7420 Thank you sooo much
@@tonyshaw7420all gimmicks i wouldnt bother imo
I firmly believe that protein is not 4 calories per gram. That’s why when calories are equated and protein is higher in one group, the calories really aren’t equated. This has been my own experience, anecdotal though it is, and it just makes sense to me.
That's wild!
Most of these studies were in untrained overweight to obese people who had NOT been weight training before the study. They were not in a caloric deficit in the study for the aspiring female physique athletes. The high protein group lost only two lbs and the low protein group did not lose a statistically signifciant amount of fat. Don't think this tells us much we don't know. It remains possible but difficult for seasoned lifters without large amounts of bodyfat to recomp. And only achievable under certain conditions.
what was the age group? any studies for people 55 and older? seems like everything is based on younger people.
Eight minutes and 20 seconds. I would argue that if you restrict your calories for a long period of time, that becomes your new baseline for your metabolism / weight. Anything up from that would increase your chances of building muscle. This would ultimately give you the same capability of building muscle at the previous weight 🤷♂️. And for anybody that reads this I put myself on a 700 cal diet for 30 days and only lost 1 pound. I was 170 pounds. Whole point of it was to prove that once you get to a baseline rate and your body is functioning properly, you need less energy to maintain. ( notice I didn’t say calories. )
Thomas with a beautiful bicep pump today 😝
What was the weight of the subjects used and were they obese? Plays a huge part on the study….
Let’s say someone weighs about 290lbs and it says that you need at least 2.4 kg of protein per pound how much protein is that
There was a study done on a calorie surplus of up to 500 over I believe, spread out over multiple meals a day was actually more beneficial than a deficit. With no exercise these people lost weight. Fasting is a complete waste of time. It’s not effective of efficient.
What you’re missing with that study about the 800 calories but eating what ever they wanted obviously doesn’t account for the fact that not all calories are equal. It’s like saying all protein is the same when it’s not.
You may build muscle in a deficit but for how long until it declines? Because it will eventually decline. You can’t build a huge amount of muscle without the required fuel to do so.
Could it be that the testsubjects uses bodyfat that they have to extract energy from, that combined with protein etc. makes it possible to grow muscletissue?
The amount of energy needed to grow muscle on a daily basis is miniscule. There's no reason that energy can't come from body fat.
What bodyfat % do you carry year round to stay in good looking shape? And how maintainable is it?
He said somewhere else, around 5%. Too low, in my opinion.
@helenahandkart1857 thanks, I'm currently on a diet and program trying to get lean and have that type of look currently at 10% and still feel far away from that look, going to keep pushing I want to find out what it really takes to achieve that and maintain it.
@@zacharymartin5198 fair enough. But Thomas has lost his eyelid fat. Who knows what has been sacrificed internally. He says himself that he is sometimes too obsessive.
There's always a takeaway from a study but the problem the problem with studies is that they're always incomplete, for example here, are these subjects rookies? Is it even possible to go low protein and build extra muscle if you have 5 years of training under your belt??
There's a rule that have never failed so far, its understanding generalities like ine needs to eat protein, good sleep etc... but also must sense hus body how it reacts, there is no escape frim trial and errors by fillowing studies, hope it helos someone becayse learning it the hard way is unnecessary
I'm sure the people that gained muscle on the diet were not training before. Take someone with muscle that gains normally, all they can hope to do on a big calorie deficit is hold as much muscle as possible
Where did my comments go? Screw tube SUX.
I see ya bud 🍻🇨🇦
I've been under 10% and bulked over 20%
As a natural I just don't see it if you are already well trained
Bottom Line: Protein is king 😁 CICO macros still matter!
Ha
Thanks for this. I needed this to stay motivated. I can't do dairy (full on allergic where the whites of my eyes swell out of the sockets!). I can't do whey. It's hard for me to get above 100 grams protein and stay within a decent deficit. I average 80 grams a day. I was worried if it was even worth it as gains have been slow.
Quarter pound lean burgers 20g of protein each you can easily eat 6 of them spread throughout the day Easy 120 grams of protein
@@carlcoleman8662was going to ask literally this. My brother in Christ just cook some onions garlic and ground beef for breakfast and lunch and you’re essentially there. Did this for 8 months before and worked great.
26g of protein in just 4 ounces of top sirloin. Eat it 5 times per day and that’s 130g of protein.
egg white protein
powder s better than whey anyway
More eggs
But what about the toll on your kidneys, I now have just over 2g protein / kg body weight and work out hard 4-5 days but my regular blood tests shows it’s harder on my kidneys compared to 3-6-9 months ago when on around 1.25-1.5g/kg.
So many experts including Andy Galpin who is an amazing and knowledgeable guy express high protein is key but I have never heard any of them mention the increased kidney function issues!? Anyone else notice this or have any insight?
DO NOT DO LOW CALORIES HIGH PROTEIN
(2.4G PER KILO)
I started a low carb/fat diet eating high protein of 2.4G per kilogram of body weight so that's 205G of protein a day cause I weigh 85Kilos.
I ate ONLY 900 calories a day and that consists of 11 grams of fat, 3 carbs and 202 grams of protein.
I didn't eat carbs because gluconegensis.
Despite the fact that I ate 202G of protein a day on 900 calorie diet and did HEAVY resistance training for 40min a day and 30min intense swimming cardio after and gained 4 pounds in 3 days just set me backwards..
This is the first video I watched of yours that set me back sigh
WOOHOO!!!!
Watt?
Wouldn't your metabolism slow down though
One of the most important videos you made ❤ for months I’ve been trying to convince my friends that I burn fat and put on muscle at the same time and I am on a slight caloric deficit because I like fasting. Stimulus is number one priority, you can even gain muscle on OMAD
Have you done omad and seen results?
30 pounds over 90 days is what you can do little below maintenance on keto...
Muscle Memory gives gains without so much protein intake
I want to build muscle in a defecit im 247 pounds 31 year old man i lost alot of weight was 300 pounds but for me to eat 2.5g per kilo of weight would be ALOT of protein
Jeremy, -Right!? I've often heard that the solution to this is to eat for your DESIRED weight for a while - at least until you're out of MorbidObesity range and then reassess or get a DXA scan to know exactly how much lean mass you have and then use that number to build or maintain - Good Luck!!
I wonder if the muscle loss in a deficit without losing strength came from scar tissue in the muscle?