How to Build Muscle WHILE Losing Fat (New Research)
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Date: 2023-07-03
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Comments and reviews: 19
Jahayra
I'm finding your videos so validating, thank you!
I've essentially been trying to do a lean bulk/ body recomp. My issue is that my legs aren't as defined as my abs and arms. According to your female ab models for fat percentage, I would be somewhere between 15-18%, but I'm actually 23%. The issue is that because of my body type, I have a long torso, my fat stores mostly in my thighs. I stopped trying to lose weight after my initial 3 month fat loss program because I didn't want to become any leaner than I already was. I was 34% Body fat and lost 13-14 lbs, to 23% BF. I tried bulking afterwards to gain muscle, which was working but I found it problematic because I don't have time to eat, let alone that much. (I also didn't like my visceral fat number increase because of it) I'm also just never that hungry with intermittent fasting. (I'm also vegetarian, and gluten and dairy intolerant (no whey protein) so there's that.
I figured that in order to see my muscles I still have to drop fat, yet gain enough lean muscle to push through so that it's visible. So I've been keeping a moderately low fat and high protein diet and I think it's working. If I have a really active day of burning more than 1200 cal I make sure to add an extra protein shake with berries. I even had a week where, although my muscles mass didn't change at all, I lost 1. 5 lb of fat. That startled me, ngl, I didn't think that was possible but I was happy to see it. I sadly got really sick this last week and tried by best to maintain my protein intake which I think did help as I mostly lost some water within my muscles from the lack of carbs, it seemed, plus. 5 lbs of fat. So essentially I've gone back to my fat loss nutrition program but have added more protein and clean natural carbs and no sugars when needed.
The one thing that I have known intuitively for a while now, but haven't implemented, is that I have to change my program to train each body part 2x a week. I train 5x/week with progressive overload and 1 body part/ week except Abs which are done twice, 13 k steps daily; minimum being 10 k. I know and love my routine but I also know that a change would stimulate growth.
Oh yeah, and I need more sleep.
Thank you for your videos!
reply
I'm finding your videos so validating, thank you!
I've essentially been trying to do a lean bulk/ body recomp. My issue is that my legs aren't as defined as my abs and arms. According to your female ab models for fat percentage, I would be somewhere between 15-18%, but I'm actually 23%. The issue is that because of my body type, I have a long torso, my fat stores mostly in my thighs. I stopped trying to lose weight after my initial 3 month fat loss program because I didn't want to become any leaner than I already was. I was 34% Body fat and lost 13-14 lbs, to 23% BF. I tried bulking afterwards to gain muscle, which was working but I found it problematic because I don't have time to eat, let alone that much. (I also didn't like my visceral fat number increase because of it) I'm also just never that hungry with intermittent fasting. (I'm also vegetarian, and gluten and dairy intolerant (no whey protein) so there's that.
I figured that in order to see my muscles I still have to drop fat, yet gain enough lean muscle to push through so that it's visible. So I've been keeping a moderately low fat and high protein diet and I think it's working. If I have a really active day of burning more than 1200 cal I make sure to add an extra protein shake with berries. I even had a week where, although my muscles mass didn't change at all, I lost 1. 5 lb of fat. That startled me, ngl, I didn't think that was possible but I was happy to see it. I sadly got really sick this last week and tried by best to maintain my protein intake which I think did help as I mostly lost some water within my muscles from the lack of carbs, it seemed, plus. 5 lbs of fat. So essentially I've gone back to my fat loss nutrition program but have added more protein and clean natural carbs and no sugars when needed.
The one thing that I have known intuitively for a while now, but haven't implemented, is that I have to change my program to train each body part 2x a week. I train 5x/week with progressive overload and 1 body part/ week except Abs which are done twice, 13 k steps daily; minimum being 10 k. I know and love my routine but I also know that a change would stimulate growth.
Oh yeah, and I need more sleep.
Thank you for your videos!
reply
Pradeen
Exercising more and eating less to achieve and sustain a health weight is a formula for disaster. It goes against the fundamental design of the human body and the complexity of the human metabolism.
The human body is designed to control against dramatic adjustments to it s energy balance and weight set point and it will fight back when confronted with such a situation. This is a survival mechanism that had helped to keep our species in existence throughout history and it is part of our DNA and genetic profile.
The body is designed to pull calories up to fuel an activity level. This has been demonstrated in clinical studies where it shows that sedentary people will gradually gain weight over time even when maintaining an energy balance.
If your are going to train at 5 days per week including cardio and weight resistance then you need to properly fuel your body to provide it with the necessary materials to improve your body composition, added lean muscle and reduced fat. Otherwise, what you will be doing now is forcing your body to work under duress and it is fighting back.
So, change your approach so that you are eating up, to meet your energy demands, not down. Be sure to eat an adequate amount of healthy fat near 25% to 30% of your caloric intake with carbs and proteins near 40% to 50%, and 25% to 30% respectively.
Remember weight and fat are two different things. Caloric deficit only helps to loose weight, the end results would be skinny fat. Maintaining or increasing calories and doing weight training will recomb your body resulting in fat loss.
reply
Exercising more and eating less to achieve and sustain a health weight is a formula for disaster. It goes against the fundamental design of the human body and the complexity of the human metabolism.
The human body is designed to control against dramatic adjustments to it s energy balance and weight set point and it will fight back when confronted with such a situation. This is a survival mechanism that had helped to keep our species in existence throughout history and it is part of our DNA and genetic profile.
The body is designed to pull calories up to fuel an activity level. This has been demonstrated in clinical studies where it shows that sedentary people will gradually gain weight over time even when maintaining an energy balance.
If your are going to train at 5 days per week including cardio and weight resistance then you need to properly fuel your body to provide it with the necessary materials to improve your body composition, added lean muscle and reduced fat. Otherwise, what you will be doing now is forcing your body to work under duress and it is fighting back.
So, change your approach so that you are eating up, to meet your energy demands, not down. Be sure to eat an adequate amount of healthy fat near 25% to 30% of your caloric intake with carbs and proteins near 40% to 50%, and 25% to 30% respectively.
Remember weight and fat are two different things. Caloric deficit only helps to loose weight, the end results would be skinny fat. Maintaining or increasing calories and doing weight training will recomb your body resulting in fat loss.
reply
Ziggy
Excellent body recomp tutorial! I think you answered just about every question I could think of.
I was strong and fit years ago but then life demands caused my strength and condition to fall off a cliff. I am now about 3 months into a basic strength training program and doing the recomp. I have a pretty good handle on the nutrition and training aspects and I definitely have enough body fat to qualify. My bodyweight has remained pretty steady around 205 lbs. while strength is increasing steadily on squat and deadlift, slower on bench and overhead press. The one obstacle for me is the sleep aspect, since I worked shift work in the past and never re-learned how to sleep properly. I compensate by adding a few extra rest days into my schedule whenever I get too exhausted and sore.
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Excellent body recomp tutorial! I think you answered just about every question I could think of.
I was strong and fit years ago but then life demands caused my strength and condition to fall off a cliff. I am now about 3 months into a basic strength training program and doing the recomp. I have a pretty good handle on the nutrition and training aspects and I definitely have enough body fat to qualify. My bodyweight has remained pretty steady around 205 lbs. while strength is increasing steadily on squat and deadlift, slower on bench and overhead press. The one obstacle for me is the sleep aspect, since I worked shift work in the past and never re-learned how to sleep properly. I compensate by adding a few extra rest days into my schedule whenever I get too exhausted and sore.
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Ashok
Calorie deficit is BS. It is impossible to know what exactly your daily maintainence calories are. What we all know is just a universal number of 2000/2500 cal.
What if your body doesnt feel the need to tap into body fat if you're already giving it enough dietary fat? Do you know exactly how many calories you're burning during workout and in your daily chores?
The best and only way to lose fat is 15-18 hours Intermittent fasting and ashwagandha to control cortisol. Men when stressed cause fat storage in chest and belly. Women when stressed accumulate fat in hips and thighs.
Even if you're doing intermittent fasting, if you're still stressed, you wont lose fat. But calorie deficit is the last thing you have to worry about for fat loss.
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Calorie deficit is BS. It is impossible to know what exactly your daily maintainence calories are. What we all know is just a universal number of 2000/2500 cal.
What if your body doesnt feel the need to tap into body fat if you're already giving it enough dietary fat? Do you know exactly how many calories you're burning during workout and in your daily chores?
The best and only way to lose fat is 15-18 hours Intermittent fasting and ashwagandha to control cortisol. Men when stressed cause fat storage in chest and belly. Women when stressed accumulate fat in hips and thighs.
Even if you're doing intermittent fasting, if you're still stressed, you wont lose fat. But calorie deficit is the last thing you have to worry about for fat loss.
reply
Dastroid
So i've been doing a body recomp for the last 10 weeks. A bit of data for you more analytical folk, i'm 5ft 9, 240 lbs, overweight and sitting around %20-23 body fat, (I do have a lot of muscle though) and have been taking creatine as well. Before I started doing my recomp, I actually weighed closer to 230 lbs, however, after a couple of weeks of taking creatine and training to near failure (I train 5-6 days a week, I did see my weight jump up dramatically, however my fat levels have gone down a noticeable amount. My muscles are easier to see under the fat, and i'm stronger than i've ever been, I believe this is due to the creatine though. I'm curious as to where i'll be in a couple more months, hopefully everything smoothes out.
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So i've been doing a body recomp for the last 10 weeks. A bit of data for you more analytical folk, i'm 5ft 9, 240 lbs, overweight and sitting around %20-23 body fat, (I do have a lot of muscle though) and have been taking creatine as well. Before I started doing my recomp, I actually weighed closer to 230 lbs, however, after a couple of weeks of taking creatine and training to near failure (I train 5-6 days a week, I did see my weight jump up dramatically, however my fat levels have gone down a noticeable amount. My muscles are easier to see under the fat, and i'm stronger than i've ever been, I believe this is due to the creatine though. I'm curious as to where i'll be in a couple more months, hopefully everything smoothes out.
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Fat2Fit2Ripped
I try to have 30 grams of protein every 3-5 hours and use a basic keto diet of base ingredients, not all the recipe nonsense. I've lost almost 30kg/66lbs since February and I do about 5 hours of strength training a week, my muscles have notably grown in most areas and so I'm looking forward to the remaining weight loss and muscle gain.
I take 8g creatine, 2 grams of Carnitine, 2 grams of Taurine, greens powder, balanced fish oil and a multi vitamin without the prayers everyday. Resting heart rate down 30, blood pressure from tension 2 down to 100-110 over around 70, stopping being an alcoholic helps.
Writing this then I'm going to watch the video to see if I can help it anymore
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I try to have 30 grams of protein every 3-5 hours and use a basic keto diet of base ingredients, not all the recipe nonsense. I've lost almost 30kg/66lbs since February and I do about 5 hours of strength training a week, my muscles have notably grown in most areas and so I'm looking forward to the remaining weight loss and muscle gain.
I take 8g creatine, 2 grams of Carnitine, 2 grams of Taurine, greens powder, balanced fish oil and a multi vitamin without the prayers everyday. Resting heart rate down 30, blood pressure from tension 2 down to 100-110 over around 70, stopping being an alcoholic helps.
Writing this then I'm going to watch the video to see if I can help it anymore
reply
PepperJack
Sleep really has changed my body. I had hit a wall and didn't know what to do. Long story short, I finally accepted that ok to train for aesthetic reasons and set a goal. There was just no way around it. Not getting a enough sleep was hurting me. Now getting 7+ hours every night isn't possible for me, but I do aim to get make what sleep I get quality. I don't always get the amount of protein I need, but the protein I do get is good quality. Normally from eggs and peanut butter. I do a scoop or 2 of protein a day. It's been a process, but learned so much. Create you a baseline, set a goal, scale your workouts when needed, and have fun.
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Sleep really has changed my body. I had hit a wall and didn't know what to do. Long story short, I finally accepted that ok to train for aesthetic reasons and set a goal. There was just no way around it. Not getting a enough sleep was hurting me. Now getting 7+ hours every night isn't possible for me, but I do aim to get make what sleep I get quality. I don't always get the amount of protein I need, but the protein I do get is good quality. Normally from eggs and peanut butter. I do a scoop or 2 of protein a day. It's been a process, but learned so much. Create you a baseline, set a goal, scale your workouts when needed, and have fun.
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LegendJerry
This video came at the right time for me, I just made a diet where I eat around 2000 kcal a day, 200 grams of protein and I have been feeling pretty good. Also because my school holiday has started I have more time to focus on sleep. I made a mesocycle of 8 weeks where I focus on strength training and do endurance training and agility training once a week. I'm doing a sports study at school and have been implementing what I have learned this past year and after this video I am feeling extra good about my diet and training.
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This video came at the right time for me, I just made a diet where I eat around 2000 kcal a day, 200 grams of protein and I have been feeling pretty good. Also because my school holiday has started I have more time to focus on sleep. I made a mesocycle of 8 weeks where I focus on strength training and do endurance training and agility training once a week. I'm doing a sports study at school and have been implementing what I have learned this past year and after this video I am feeling extra good about my diet and training.
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Anas
Best way to stimulate fat loss I see is this:
Training program PPL rest upper lower rest with 3 cardio session 20. Min of incline treadmill
Calories deficit with high protein food a respect of 4 or 5 eat time with each 30-50 protein depending on your BW
Combining strength hypertrophy endurance training and some BW exercice at the end of session like Dips push ups pull up
Sleep 8h: 1h at 1 PM and 7h at 11PM or just sleep from 10PM to 6AM
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Best way to stimulate fat loss I see is this:
Training program PPL rest upper lower rest with 3 cardio session 20. Min of incline treadmill
Calories deficit with high protein food a respect of 4 or 5 eat time with each 30-50 protein depending on your BW
Combining strength hypertrophy endurance training and some BW exercice at the end of session like Dips push ups pull up
Sleep 8h: 1h at 1 PM and 7h at 11PM or just sleep from 10PM to 6AM
reply
Ajith
Can you do a video about ---ONLY THE EXCERCISES YOU NEED. For example for legs compound excercise squat is almost enough but its mainly focus on front on legs so another compound excercise deadlift can be added for the areas that are not greatly targeted by the squat. In both excercise, Calf is not trained much harder so one calf isolation excercise too for complete lower leg. Like this for lower body can you create a video for whole body.
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Can you do a video about ---ONLY THE EXCERCISES YOU NEED. For example for legs compound excercise squat is almost enough but its mainly focus on front on legs so another compound excercise deadlift can be added for the areas that are not greatly targeted by the squat. In both excercise, Calf is not trained much harder so one calf isolation excercise too for complete lower leg. Like this for lower body can you create a video for whole body.
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Ming
Bro tf, your body even looks greater now. I envy you, I've been on a workout slump and has been on break for almost 2 months now. My body isn't as close to lean, but I managed to lose weight from 85KG to 75KG from Jan to March by doing caloric deficit (I used your videos as basis and reference btw. I still do calorie tracking but not workout. I wish to go back to working out this month. Wish me luck.
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Bro tf, your body even looks greater now. I envy you, I've been on a workout slump and has been on break for almost 2 months now. My body isn't as close to lean, but I managed to lose weight from 85KG to 75KG from Jan to March by doing caloric deficit (I used your videos as basis and reference btw. I still do calorie tracking but not workout. I wish to go back to working out this month. Wish me luck.
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Ryan
With aiming for 10-20 sets per week per major muscle group, what is considered the major muscle groups? Is it like legs, arms, shoulders, chest, back or more specific? Would quads and hamstrings be 2 different major muscle groups? Bicep and tricep?
I'm trying to make sure I'm not over the 20 set mark each week. For example, right now I'm doing 12 sets per week on quads and 15 for glues/hams.
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With aiming for 10-20 sets per week per major muscle group, what is considered the major muscle groups? Is it like legs, arms, shoulders, chest, back or more specific? Would quads and hamstrings be 2 different major muscle groups? Bicep and tricep?
I'm trying to make sure I'm not over the 20 set mark each week. For example, right now I'm doing 12 sets per week on quads and 15 for glues/hams.
reply
Dopamine
I used to do intermittent fasting, the moment i stopped and started eating not long after waking up i started to see much better results. Eating protein throughout the day instead of just once or twice has been a massive game changer for me.
Cover the new research on intermittent fasting if you can jeremy, its very interesting
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I used to do intermittent fasting, the moment i stopped and started eating not long after waking up i started to see much better results. Eating protein throughout the day instead of just once or twice has been a massive game changer for me.
Cover the new research on intermittent fasting if you can jeremy, its very interesting
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Mateusz
I'm proof that it's possible. I do calisthenics every day (I split muscle groups reasonably, I'm on a calorie deficit and I eat the right amount of full proteins. I've lost 5 kg but everyone noticed I'm bigger - especially my arms and chest, but my legs and belly are thinner. I'm really excited about the results!
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I'm proof that it's possible. I do calisthenics every day (I split muscle groups reasonably, I'm on a calorie deficit and I eat the right amount of full proteins. I've lost 5 kg but everyone noticed I'm bigger - especially my arms and chest, but my legs and belly are thinner. I'm really excited about the results!
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sport
I ve been in a 300-500 calorie deficit for the past couple months and while my weight isn t going down as fast as my brain would like it to, physically it definitely looks like I m slowly losing fat while also putting on a bit of muscle. I m hoping it s not just in my head though because it s difficult to tell lmao
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I ve been in a 300-500 calorie deficit for the past couple months and while my weight isn t going down as fast as my brain would like it to, physically it definitely looks like I m slowly losing fat while also putting on a bit of muscle. I m hoping it s not just in my head though because it s difficult to tell lmao
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iabaca
1. Fat seems to be critical to muscle gain. As you get leaner, its hard to gain muscle. The support study is that women can still gain at the lean levels. Why? Brcause women have more internal fat than men whcih will go last.
2. Once again, this lowkey highlights the keto diet being great for recomp.
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1. Fat seems to be critical to muscle gain. As you get leaner, its hard to gain muscle. The support study is that women can still gain at the lean levels. Why? Brcause women have more internal fat than men whcih will go last.
2. Once again, this lowkey highlights the keto diet being great for recomp.
reply
Taxiarchis
An important question about sleep if someone can explain pls: Does the time of ur sleep counts as much as the hours of ur sleep? For example is it the same if i sleep at 3: 00 am and wake up at 1: 00 pm while I can sleep at 12: 00 am and wake up at 10: 00 am?
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An important question about sleep if someone can explain pls: Does the time of ur sleep counts as much as the hours of ur sleep? For example is it the same if i sleep at 3: 00 am and wake up at 1: 00 pm while I can sleep at 12: 00 am and wake up at 10: 00 am?
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ta
not trying to debunk, im a 6h sleep maybe a bit less, and been doing light exercise every day, you wont gain massive muscle like that, but you still gain. from person to person that might differ just sayin, its not like i dont want to sleep i just have bad habbit
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not trying to debunk, im a 6h sleep maybe a bit less, and been doing light exercise every day, you wont gain massive muscle like that, but you still gain. from person to person that might differ just sayin, its not like i dont want to sleep i just have bad habbit
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LykosSenpai
This is basically what i have been doing slowly the last few months, at about 31% body fat and dropping. Started at 35%. I figured i could get down to 20% before having to change my approach. Glad to see research that confirms my observations.
reply
This is basically what i have been doing slowly the last few months, at about 31% body fat and dropping. Started at 35%. I figured i could get down to 20% before having to change my approach. Glad to see research that confirms my observations.
reply
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