How To Build Muscle And Lose Fat At The Same Time: Step By Step Explained (Body Recomposition)
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Date: 2019-11-06
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Comments and reviews: 9
John Sodhi
I am currently around 12-13% body fat and have just started going to the gym properly 1 week ago, I was a runner so my build was very slim maybe a little too slim at times and carb intake was incredibly high and now looking to be a bodybuilder, the hardest thing from the change is the diet as I cannot eat purely carbs, but at the same time the amount of protein I eat is enough but just not filling for my stomach so I'm having trouble finding balance, breakfast is Oats with fruit and protein powder with 1 liter of water or more, then when lunch and dinner comes around I eat peas, and other vegetable plus lean/white meat protein such as turkey, chicken, eggs and vegan/vegetarian sausages/mince/burgers so I have a lower saturated fat intake but the fat is still relatively high in vegan/vegetarian foods but my carb intake it just super high as its very filling for me. I'm still a beginner and are not lifting an incredible amount either but if I don't eat the carbs I feel super tiered as I don't have enough energy and I cannot just rely on fruit as that is only sugar and wont last very long at all, I get about 8 hours of sleep per day. From the video I might need to eat more protein or slightly more than I'm currently eating I'm not expecting results in seconds I plan to do this for 2 years properly and see where it goes, from week 1 you did have a high muscle % than I'm starting off with and a bigger mass.
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I am currently around 12-13% body fat and have just started going to the gym properly 1 week ago, I was a runner so my build was very slim maybe a little too slim at times and carb intake was incredibly high and now looking to be a bodybuilder, the hardest thing from the change is the diet as I cannot eat purely carbs, but at the same time the amount of protein I eat is enough but just not filling for my stomach so I'm having trouble finding balance, breakfast is Oats with fruit and protein powder with 1 liter of water or more, then when lunch and dinner comes around I eat peas, and other vegetable plus lean/white meat protein such as turkey, chicken, eggs and vegan/vegetarian sausages/mince/burgers so I have a lower saturated fat intake but the fat is still relatively high in vegan/vegetarian foods but my carb intake it just super high as its very filling for me. I'm still a beginner and are not lifting an incredible amount either but if I don't eat the carbs I feel super tiered as I don't have enough energy and I cannot just rely on fruit as that is only sugar and wont last very long at all, I get about 8 hours of sleep per day. From the video I might need to eat more protein or slightly more than I'm currently eating I'm not expecting results in seconds I plan to do this for 2 years properly and see where it goes, from week 1 you did have a high muscle % than I'm starting off with and a bigger mass.
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Stacy Harris
accurate video. i, myself, fall into that 5th category of sub-optimal training. been plateaued for a few months after lifting for a couple years. not gaining muscle, not losing BF, strength not improving, etc. was doing work at the gym, but not really pushing it hard. but a couple weeks ago i started to it with my weights. whatever i did from the previous workout split, i would do more (even if just 5 pounds more. kinda using the Starting Strength principle, but for every exercise not just the 5 from that program. likewise, i upped my protein to 1g per pound of bodyweight, so 205g protein a day. in the first week of that, according to the body comp scale at the gym, i gained around 2 pounds of muscle and my BF stayed the same. i haven't been able to maintain that this past week due to travel, but i'm back on track this week. hoping to see similar results when i weigh in next week.
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accurate video. i, myself, fall into that 5th category of sub-optimal training. been plateaued for a few months after lifting for a couple years. not gaining muscle, not losing BF, strength not improving, etc. was doing work at the gym, but not really pushing it hard. but a couple weeks ago i started to it with my weights. whatever i did from the previous workout split, i would do more (even if just 5 pounds more. kinda using the Starting Strength principle, but for every exercise not just the 5 from that program. likewise, i upped my protein to 1g per pound of bodyweight, so 205g protein a day. in the first week of that, according to the body comp scale at the gym, i gained around 2 pounds of muscle and my BF stayed the same. i haven't been able to maintain that this past week due to travel, but i'm back on track this week. hoping to see similar results when i weigh in next week.
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Sagar Yadav
I haven't researched but i lost my fat and gained muscle by simply following this routine1- full breakfast ( whatever i get in hostel mess, milk, carbs, vegetables, except bhatoore)2- lunch limited to curd, salad, lentil(daal, boiled vegetables ( which isn't available generally)3- dinner with vegetarian diet( paneer/cottage 4 times), lentils, salad4- 90 mins workout with running of 4. 2 km in 24 mins, pushups 3 sets, abs cruches 3 sets, 3 exercises of whatever day is today5- half ltr toned milk after workout6- no sugar(except natural in fruits or milk, less salt7- i will move to more water intake, in feb i did 30 min workout but with plenty of water and it did help.
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I haven't researched but i lost my fat and gained muscle by simply following this routine1- full breakfast ( whatever i get in hostel mess, milk, carbs, vegetables, except bhatoore)2- lunch limited to curd, salad, lentil(daal, boiled vegetables ( which isn't available generally)3- dinner with vegetarian diet( paneer/cottage 4 times), lentils, salad4- 90 mins workout with running of 4. 2 km in 24 mins, pushups 3 sets, abs cruches 3 sets, 3 exercises of whatever day is today5- half ltr toned milk after workout6- no sugar(except natural in fruits or milk, less salt7- i will move to more water intake, in feb i did 30 min workout but with plenty of water and it did help.
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Matthew Diaz
your tricep genetics are ifbb worthy. funny how you fluctuate in size so much throughout this vid. im stuck in a rut if i miss a meal or even have a shift of strenuous work i lose 10 lbs of muscle quick like literally in a day or two. and im 35 thats why these young hardgainers want to get jacked like. thanos. lol(broly for me )and end up turning to gear because they dont want to put in the effort to eat all day fukin long almost 3000 cals and then suffer the CONSE. sorry bout that. you though, have shit down to a science sir keep up the great work
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your tricep genetics are ifbb worthy. funny how you fluctuate in size so much throughout this vid. im stuck in a rut if i miss a meal or even have a shift of strenuous work i lose 10 lbs of muscle quick like literally in a day or two. and im 35 thats why these young hardgainers want to get jacked like. thanos. lol(broly for me )and end up turning to gear because they dont want to put in the effort to eat all day fukin long almost 3000 cals and then suffer the CONSE. sorry bout that. you though, have shit down to a science sir keep up the great work
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Impulsage
Alright, that is interesting. Can you eleborate more on the high protein intake? For most lean bulk programs i think the general recommendation is about 0. 8-1g/Protein per lb. 1. 2 to 1. 6 is quite higher, even considering lean body mass. Also what do you think is a good indicator for too little sleep? I think I'm quite fine with 8h, but since you say most people have too little, would you recommend on some more? I do not necessarily feel sleep deprived, but if more could help, i wouldn't mind trying to catch more sleep.
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Alright, that is interesting. Can you eleborate more on the high protein intake? For most lean bulk programs i think the general recommendation is about 0. 8-1g/Protein per lb. 1. 2 to 1. 6 is quite higher, even considering lean body mass. Also what do you think is a good indicator for too little sleep? I think I'm quite fine with 8h, but since you say most people have too little, would you recommend on some more? I do not necessarily feel sleep deprived, but if more could help, i wouldn't mind trying to catch more sleep.
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Jay Prasad
Lol ppl and newbies over complicate fitness way too much. Ive been cutting for 10 weeks now and dropped from 190 to 177 and Im still going. Just calculate youre BMR, and eat the same thing everyday. Track your lifts, and cardio. If youre getting stagnant for fat loss, then just make small modifications to your diet (drop 100 cals, or drop 10-20g of carbs etc)Its really not that HARD people, just be CONSISTENT AND BE PATIENT. This shit doesnt happen overnightRegardless, good video Jeff, keep up the exceptional work.
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Lol ppl and newbies over complicate fitness way too much. Ive been cutting for 10 weeks now and dropped from 190 to 177 and Im still going. Just calculate youre BMR, and eat the same thing everyday. Track your lifts, and cardio. If youre getting stagnant for fat loss, then just make small modifications to your diet (drop 100 cals, or drop 10-20g of carbs etc)Its really not that HARD people, just be CONSISTENT AND BE PATIENT. This shit doesnt happen overnightRegardless, good video Jeff, keep up the exceptional work.
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micro mario
250 test 4 weeks once it. kicks in 500 x 6 weeks Drop to 250 x2 wks Total 12wksStart arim/ex on week 3 in cycleStart proviron on week 7th in cycleStop arimidex start nolva finish em together nolva with proviron +2 wks after your last week thats total (5wks nolva 5 weeks proviron)No pct needed Eat your lights out on protein and fast digest carbs Every day 30 mins light post work cardioLift 20 mins supersets giantasets 15-30sec rest max between em. Theres your 12wks recomp all the rest are shit
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250 test 4 weeks once it. kicks in 500 x 6 weeks Drop to 250 x2 wks Total 12wksStart arim/ex on week 3 in cycleStart proviron on week 7th in cycleStop arimidex start nolva finish em together nolva with proviron +2 wks after your last week thats total (5wks nolva 5 weeks proviron)No pct needed Eat your lights out on protein and fast digest carbs Every day 30 mins light post work cardioLift 20 mins supersets giantasets 15-30sec rest max between em. Theres your 12wks recomp all the rest are shit
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Scott Rogers
Tldr: technically, yes, hypertrophy on a caloric deficit is difficult in a controlled setting. but real life isn't a controlled setting. More than likely (90% of trainees, there are training or recovery variables that can still take to another level and get some bonus gains despite caloric deficit. Not likely you're really maxed out in your potential training state. So sure, recomp or even gains-during-deficit is possible for most
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Tldr: technically, yes, hypertrophy on a caloric deficit is difficult in a controlled setting. but real life isn't a controlled setting. More than likely (90% of trainees, there are training or recovery variables that can still take to another level and get some bonus gains despite caloric deficit. Not likely you're really maxed out in your potential training state. So sure, recomp or even gains-during-deficit is possible for most
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fabrizzio monsalve
I am newbie (so newbie gains) and im doing a strengh program with some hypertrophic exercise: my question is even though my diet is a protein heavy diet, do i need a calorific deficit or a caloric surplus for lean bulking? I eat a lot of protein and i feel my routine is a good one but do i worry about my caloric intake or it doesnt matter if im close to the caloric maintanance? Thank you in advance and greetings from Peru
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I am newbie (so newbie gains) and im doing a strengh program with some hypertrophic exercise: my question is even though my diet is a protein heavy diet, do i need a calorific deficit or a caloric surplus for lean bulking? I eat a lot of protein and i feel my routine is a good one but do i worry about my caloric intake or it doesnt matter if im close to the caloric maintanance? Thank you in advance and greetings from Peru
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