Build MORE MUSCLE - LESS FAT (Science Explained)
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Date: 2024-12-17
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Comments and reviews: 20
marktureaud4094
The ONLY hack that know of to KEEP lean mass on a cut is to get into deep ketosis -
Then taking HMB/ EAA’s & Whey while eating 80/20 fat-to-protein ratio and resistance training on an empty stomach to trigger fat adaptation -
And either electrolyte salt water fasting and/or super high calorie deficit -
And you STILL get keep those lean mass gains -
It WORKS BALLS! -
After reaching body fat goal reverse-diet on keto 100 calories per day for as long as possible on 80/20 or 75/25 until u start gaining weight -
Then carb-backload after intense resistance training with 400 calories less than the amount of calories you had that made you start gaining weight for one or even’ two days -
Then you are DONE and can go back to eating a high volume high protein balanced diet -
OH BOY! if you can do this on a cut, the results are AWESOME and quick-fast with muscles popping out and preserved! -
However the threshold is around 11-12% body fat -
Anytime you go down to a single-digit body fat percentage all bets are OFF -
At that point would need to do it the tried and true way for 9% body fat or lower -
Yet quickly getting to 11% body fat while preventing catabolism and keeping your lean mass ’After’ a big bulk is pretty AMAZING!
reply
The ONLY hack that know of to KEEP lean mass on a cut is to get into deep ketosis -
Then taking HMB/ EAA’s & Whey while eating 80/20 fat-to-protein ratio and resistance training on an empty stomach to trigger fat adaptation -
And either electrolyte salt water fasting and/or super high calorie deficit -
And you STILL get keep those lean mass gains -
It WORKS BALLS! -
After reaching body fat goal reverse-diet on keto 100 calories per day for as long as possible on 80/20 or 75/25 until u start gaining weight -
Then carb-backload after intense resistance training with 400 calories less than the amount of calories you had that made you start gaining weight for one or even’ two days -
Then you are DONE and can go back to eating a high volume high protein balanced diet -
OH BOY! if you can do this on a cut, the results are AWESOME and quick-fast with muscles popping out and preserved! -
However the threshold is around 11-12% body fat -
Anytime you go down to a single-digit body fat percentage all bets are OFF -
At that point would need to do it the tried and true way for 9% body fat or lower -
Yet quickly getting to 11% body fat while preventing catabolism and keeping your lean mass ’After’ a big bulk is pretty AMAZING!
reply
dbind7682
Is there any study where they compare percentages of deficit instead of absolute numbers Practical example: say I burn 2500 kcal/day, and I eat 2000, i. e. 20% deficit. What if I add 1000 kcal a day doing cardio and eat 2800 kcal/day. That's still 20%, but now the deficit is 40% bigger in absolute terms (from 500 to 700, therefore you lose fat 1. 4x faster. And you're still eating 40% MORE, which means it's even easier to make sure you get all the nutrients you need.
I tried this myself when I started losing weight, from 45% body fat to 26%, in 4 months. I did not lack energy, I did not get sick, and I only stopped because of diet fatigue (basically, my metabolism slowed down considerably.
I've looked around a lot and I can't seem to find any studies that show whether the deficit matters in absolute or relative terms, or whether it matters if the deficit comes from reduced intake, increased burn or a combination of both. Maybe the body is fine (at least for some time) as long as the intake remains the same or higher Maybe the body just cares about the deficit It's not clear at all.
reply
Is there any study where they compare percentages of deficit instead of absolute numbers Practical example: say I burn 2500 kcal/day, and I eat 2000, i. e. 20% deficit. What if I add 1000 kcal a day doing cardio and eat 2800 kcal/day. That's still 20%, but now the deficit is 40% bigger in absolute terms (from 500 to 700, therefore you lose fat 1. 4x faster. And you're still eating 40% MORE, which means it's even easier to make sure you get all the nutrients you need.
I tried this myself when I started losing weight, from 45% body fat to 26%, in 4 months. I did not lack energy, I did not get sick, and I only stopped because of diet fatigue (basically, my metabolism slowed down considerably.
I've looked around a lot and I can't seem to find any studies that show whether the deficit matters in absolute or relative terms, or whether it matters if the deficit comes from reduced intake, increased burn or a combination of both. Maybe the body is fine (at least for some time) as long as the intake remains the same or higher Maybe the body just cares about the deficit It's not clear at all.
reply
Deucely
Here's how everything works: it breathes. So, if your body needs more fat cells, it makes more, if you body need less, it destroys them. If your body has a lot of insulin, it reduces the receptors, if it has a little, it increases them. Just trust that your body works, that's all, it works. So do your thing, set your goals, hit the gym, do the thing. Breathe, bulk, then cut. Repeat. Enjoy. You can do the same without gaining weight as well, you can breathe in endurance adaptation, then cut it back, leaving you higher than when you started. Do the same with strength, then you can do maintenance, meaning you don't gain, but you don't lose, like you sitting there watching this, you breathe, but you don't lose anything, nor gain anything, you just sitting there, waiting. Enough philosophy, back to the gym, cheerio!
reply
Here's how everything works: it breathes. So, if your body needs more fat cells, it makes more, if you body need less, it destroys them. If your body has a lot of insulin, it reduces the receptors, if it has a little, it increases them. Just trust that your body works, that's all, it works. So do your thing, set your goals, hit the gym, do the thing. Breathe, bulk, then cut. Repeat. Enjoy. You can do the same without gaining weight as well, you can breathe in endurance adaptation, then cut it back, leaving you higher than when you started. Do the same with strength, then you can do maintenance, meaning you don't gain, but you don't lose, like you sitting there watching this, you breathe, but you don't lose anything, nor gain anything, you just sitting there, waiting. Enough philosophy, back to the gym, cheerio!
reply
srhenderson
ripped dudes tend to be little dudes. if you don't want to be a little dude, then you should always be in a gradual yet perpetual bulk state. i personally believe that being lean or ripped is totally unnecessary for the average man unless you make your living with your body. MAYBE. yeah it looks good, but who NEEDS to work that hard for what, female attention male admiration fuk that. as long as you can look down and still see your junk, you're fine. prioritize big, strong, and functional over small and sick looking.
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ripped dudes tend to be little dudes. if you don't want to be a little dude, then you should always be in a gradual yet perpetual bulk state. i personally believe that being lean or ripped is totally unnecessary for the average man unless you make your living with your body. MAYBE. yeah it looks good, but who NEEDS to work that hard for what, female attention male admiration fuk that. as long as you can look down and still see your junk, you're fine. prioritize big, strong, and functional over small and sick looking.
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luyuzhou1647
Stepping up my heavy lifting routine brought on some serious recovery challenges, including a painful shoulder and wrist injury that sidelined me for days. That’s when a fellow gym-goer pointed me towards BPC 157 and TB 500 from PeptideGurus. I was hesitant at first, but I’m glad I tried them out. These peptides have been incredible for my recovery, allowing me to get back to the gym faster than I thought possible. For anyone struggling with similar issues, i definitely would recommend them bpc and tb500!
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Stepping up my heavy lifting routine brought on some serious recovery challenges, including a painful shoulder and wrist injury that sidelined me for days. That’s when a fellow gym-goer pointed me towards BPC 157 and TB 500 from PeptideGurus. I was hesitant at first, but I’m glad I tried them out. These peptides have been incredible for my recovery, allowing me to get back to the gym faster than I thought possible. For anyone struggling with similar issues, i definitely would recommend them bpc and tb500!
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Bullyingyou
I weigh myself in the evening and in the morning after the piss.
I’m doing carnivore diet because I hate the bloated feeling from carbs. I have stomach problems, so I eat carbs 2 times a week and I don’t have any bloated.
My Apple Watch Ultra says 3000 calories a day that I burn. I have eaten 2700-2800 calories and my weight stayed the same. So that is my maintenance I think,
Now I’m on 2300 calories a day meat and eggs and making muscle and losing fat. Wonderful world of test and tren
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I weigh myself in the evening and in the morning after the piss.
I’m doing carnivore diet because I hate the bloated feeling from carbs. I have stomach problems, so I eat carbs 2 times a week and I don’t have any bloated.
My Apple Watch Ultra says 3000 calories a day that I burn. I have eaten 2700-2800 calories and my weight stayed the same. So that is my maintenance I think,
Now I’m on 2300 calories a day meat and eggs and making muscle and losing fat. Wonderful world of test and tren
reply
gmontenegro9711
Life is a marathon, not a sprint. I increase my cals very slowly in small increments, roughly 100 cals until strength plateaus, then increase 100 cals again. Rinse/repeat.
Size gains are slower but not strength gains. Strength gains are more consistent.
This strategy allows me to stay leaner than bulking hard. By leaner, I mean staying around 15% BF. Then at some point I’ll slowly decrease my cals, with the goal to keep my strength numbers while slowly dropping the fat.
reply
Life is a marathon, not a sprint. I increase my cals very slowly in small increments, roughly 100 cals until strength plateaus, then increase 100 cals again. Rinse/repeat.
Size gains are slower but not strength gains. Strength gains are more consistent.
This strategy allows me to stay leaner than bulking hard. By leaner, I mean staying around 15% BF. Then at some point I’ll slowly decrease my cals, with the goal to keep my strength numbers while slowly dropping the fat.
reply
codywirth8190
All I know is I busted my ass all throughout highschool and didn't put on a pound of weight, but I wasn't dropping, so where were my maingains at, labcoats
It wasn't until I put fork to face in college that I FINALLY started to build muscle, yes fat came along for the ride that I had to strip later, but thats the reality for hard gainers. Gimme a hard gainers advice who had to get it out of the mud any day vs some half-assed 6 week study on geriatrics.
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All I know is I busted my ass all throughout highschool and didn't put on a pound of weight, but I wasn't dropping, so where were my maingains at, labcoats
It wasn't until I put fork to face in college that I FINALLY started to build muscle, yes fat came along for the ride that I had to strip later, but thats the reality for hard gainers. Gimme a hard gainers advice who had to get it out of the mud any day vs some half-assed 6 week study on geriatrics.
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youssefsamy3497
Hi ryan i would like to request for you to give me your split as i am a 16 years old male who is into bodybuilding and anatomy and biomechanics and i also want to get jacked however i canot buy your program split as it costs 20 dollars. this an excessive amount changed into my country's currency so i was hopping that you would give it to me for free so that i can try it out and learn from it and thank you for taking the time to read this.
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Hi ryan i would like to request for you to give me your split as i am a 16 years old male who is into bodybuilding and anatomy and biomechanics and i also want to get jacked however i canot buy your program split as it costs 20 dollars. this an excessive amount changed into my country's currency so i was hopping that you would give it to me for free so that i can try it out and learn from it and thank you for taking the time to read this.
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jameereugene9035
I hate when people think that getting fat and eating junk food is bulking. Guys, bulking is process where you get some weights, but most of them are MUSCLES, not FAT. From nutrition perspective, you need to increase protein intake by 50%, and carbs intake by 30%. I was on lean bulk meal plan (which I got from Onlymeal, and in three months I got 20lbs, most of it muscles. It's not easy and I trained hard af.
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I hate when people think that getting fat and eating junk food is bulking. Guys, bulking is process where you get some weights, but most of them are MUSCLES, not FAT. From nutrition perspective, you need to increase protein intake by 50%, and carbs intake by 30%. I was on lean bulk meal plan (which I got from Onlymeal, and in three months I got 20lbs, most of it muscles. It's not easy and I trained hard af.
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joeschmo2693
Of course bodybuilders bulk: they have to. They get unsustainably lean, so they have to gain weight. Does it follow that cycles of fat gain & loss promote muscle gain If so, is the difference worth being fat half the time, beating up your knees and ankles unnecessarily If you're sitting at 15% you have plenty of energy for any needed metabolic process. If you doubt it, grab those love handles, chubby.
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Of course bodybuilders bulk: they have to. They get unsustainably lean, so they have to gain weight. Does it follow that cycles of fat gain & loss promote muscle gain If so, is the difference worth being fat half the time, beating up your knees and ankles unnecessarily If you're sitting at 15% you have plenty of energy for any needed metabolic process. If you doubt it, grab those love handles, chubby.
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nicowins
I always find the calculators online to be too low in calories, I gain 250 gram a week if I eat 5600 kcal and I don’t gain from 5000 kcal. My activity level is very high and also a lot of muscle at 6 feet 3 inches tall. However I do gain muscle and don’t get any fat at my bulk. Still good abs when I am fat. Being a hard gainer is a blessing and i still gain the same amount of muscle as others
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I always find the calculators online to be too low in calories, I gain 250 gram a week if I eat 5600 kcal and I don’t gain from 5000 kcal. My activity level is very high and also a lot of muscle at 6 feet 3 inches tall. However I do gain muscle and don’t get any fat at my bulk. Still good abs when I am fat. Being a hard gainer is a blessing and i still gain the same amount of muscle as others
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iksplays7461
So, dumb question: What do you recommend for an ex-fat guy
At the beginning of this year, I was about 110 kg, and now I’m around 8687 kg. But I still have fairly big man boobs and a bit of a stomach. I started lifting in June, and since then, I’ve been going to the gym at least three days a week, lifting weights. Sometimes I also do cardio if I don’t hit my step/activity goal.
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So, dumb question: What do you recommend for an ex-fat guy
At the beginning of this year, I was about 110 kg, and now I’m around 8687 kg. But I still have fairly big man boobs and a bit of a stomach. I started lifting in June, and since then, I’ve been going to the gym at least three days a week, lifting weights. Sometimes I also do cardio if I don’t hit my step/activity goal.
reply
eddieadams9201
Hey Ryan, is there a video on the dimensions / specs of your home gym From the vids, it looks like a finished metal building. We have a 40X100 metal building, but I don't want to put the gym out there in the workspace for other projects. We're planning our house and I want to be able to fit a few key pieces of equipment into a dedicated gym room for my wife and I. Thanks!
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Hey Ryan, is there a video on the dimensions / specs of your home gym From the vids, it looks like a finished metal building. We have a 40X100 metal building, but I don't want to put the gym out there in the workspace for other projects. We're planning our house and I want to be able to fit a few key pieces of equipment into a dedicated gym room for my wife and I. Thanks!
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brucefullwood
I'm taking a slower approach to bulking - I've been adding five pounds over the course of four weeks and then spending a couple of months ensuring those five pounds become muscle mass, (i. e. that I convert whatever fat I've gained to muscle. And repeat. I'd love to see if my approach has been studied and if so, the results of those studies.
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I'm taking a slower approach to bulking - I've been adding five pounds over the course of four weeks and then spending a couple of months ensuring those five pounds become muscle mass, (i. e. that I convert whatever fat I've gained to muscle. And repeat. I'd love to see if my approach has been studied and if so, the results of those studies.
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Two_Names
Heh, that lady came up in a fitness server I'm on and I had a grand ol' time tearing that specific video apart. Tl: dr version is she not only misunderstandings the research she cites, but the research she cites is directly contrary to the points she tries to make. If that's par for course for her content, I couldnt recommend her to anyone.
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Heh, that lady came up in a fitness server I'm on and I had a grand ol' time tearing that specific video apart. Tl: dr version is she not only misunderstandings the research she cites, but the research she cites is directly contrary to the points she tries to make. If that's par for course for her content, I couldnt recommend her to anyone.
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Baseraver
Did my biggest strength jump at the end of my 6 month bulk when i decided to up the calories by having a 1500 calorie frozen pizza with an extra can of tuna and mozarella for breakfast for a week. I honestly embraced the extra 500 g of body weight to reach certain goals i had. But now its time for a diet!
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Did my biggest strength jump at the end of my 6 month bulk when i decided to up the calories by having a 1500 calorie frozen pizza with an extra can of tuna and mozarella for breakfast for a week. I honestly embraced the extra 500 g of body weight to reach certain goals i had. But now its time for a diet!
reply
garymoraco3184
I had to stop by to tell you that I had me stop the video so I wouldn't miss any while I was laughing. My dark sense of humor had me belly-laughing at your new rack comment. I'm paraphrasing here. And in case it happens I have it, I think it went. Now I'm playing it over to see how close I was.
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I had to stop by to tell you that I had me stop the video so I wouldn't miss any while I was laughing. My dark sense of humor had me belly-laughing at your new rack comment. I'm paraphrasing here. And in case it happens I have it, I think it went. Now I'm playing it over to see how close I was.
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giraffe0nfire
Wait! You're saying don't rush to get rid of your fat t! t! es but doesn't that also mean we won't be building any new muscle for a fat amount of time And another question, we might be loosing muscle on an aggressive cut but isn't it way faster to rebuild any gains you've lost than build new ones
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Wait! You're saying don't rush to get rid of your fat t! t! es but doesn't that also mean we won't be building any new muscle for a fat amount of time And another question, we might be loosing muscle on an aggressive cut but isn't it way faster to rebuild any gains you've lost than build new ones
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JustJ001
Good information overall with one caveat, it is still possible for a large majority of people to build muscle in a deficit as long as the protein intake is at least 1g per pound of body weight or higher. Probably does not work for everyone, however it will work for a large majority.
reply
Good information overall with one caveat, it is still possible for a large majority of people to build muscle in a deficit as long as the protein intake is at least 1g per pound of body weight or higher. Probably does not work for everyone, however it will work for a large majority.
reply
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