How To Gain Muscle AND Lose Fat At The Same Time (REAL TRUTH)
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- เผยแพร่เมื่อ 7 ก.ย. 2024
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Is it possible to "recomposition" and lose fat and build muscle at the same time? The answer is yes, but a body recomp will usually only occur to a significant degree in select scenarios. In this video I explain who specifically can build muscle and lose fat simultaneously with the most success, as well as how to go about it. You'll find quite a few videos on TH-cam that outline a specific recomposition workout or recomp diet plan you need to follow, but these programs are often based on certain misconceptions that can send people down the wrong path. So, if you want to gain muscle and burn fat at the same time, make sure to watch this bodybuilding video lesson all the way through as the process is actually quite simple.
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If the training and nutrition plan actually free?
@@itsloggi1012 yes its all free, I got mine a week ago, shit is sick
This is what I've been looking for. Thank you Sean!
Just done the application, super excited to see response and to work this in the new year.
I just have a question about fat loss. I’ve hit my goal weight of 135 but still have some fat I’d like to lose. Do you have to continue eating in a deficit or can you maintain a very low fat diet where ur not losing more weight but you still lose fat/gain muscle? Or can you up ur calories to just a SLIGHT deficit? Or do you NEED to remain in significant deficit? I’m a beginner who just started lifting weights a few months ago so being at this point is a bit confusing now that I’m at my goal weight.
Just want to put it out there to any resolutioner who's serious about looking to transform themselves this year but is totally unsure about what information is trustworthy - this man is goated. Seriously. Nobody really makes fun of Sean because of how rock solid his info is.
True. I would also recommend Jeff nippard
Him and Greg, will tennyson, all incredible info
Also Revival Fitness gives good information and does no BS like “buy my program” or “buy my cookbook”
Mario Tomic is great too, especially for mindset
I started working out around september this year so that by december i have the momentum and a bit of consistency, which i did...the 1st YTuber i watched and followed was sean(thank God!😀) his tips.. just like his tag line is no BS!
Sean, you have changed my life. I started at 33% body fat 2 months ago, and I have watched almost every video of yours on the channel. 2 months in and my latest inbody test shows that I lost 10lbs AND GAINED 5lbs of muscle. Thank you for your truthful advice and I hope that your channel will explode and thrive ❤
Awesome work! Keep it up! Remember, the progress might slow down but you got this, keep that motivation strong
I have about that much right now but am “skinny fat” so it’s all in my gut :(
I’m trying to gain muscle mass too
@@cheesesteakphilly
Funny cheesesteakphilly replied to bigmaccheezy.... You guys are making my hungry lol
!
That’s awesome congratulations !!
How did you measure your body fat?
Extremely happy this channel is finally getting the attention it deserves.
me too, been watching sean for more than 10 yrs now, the best advice/knowledge giver
Same. Bro has been very consistent since day one. He deserves the glory 😊
@@christopherkais9148 Yea he's from the era when Twinmuscle, Lui Marco, and Scooby were poppin. Good for him.
@@liquidfists1 10 years? Damb
what do you mean finally? it has 877k subs
Dude, this is easily the most straight up, no BS video on the subject. Really helped me out. You are the man Sean
Takes 10 mins to get to the point
After working out mostly optimally for hypertrophy for a while and eating enough protein, I've determined that the biggest change is your ability to take pictures that show off your muscles well rather than your muscles themselves
This makes for pretty funny fitness humor; but unless you are one of the extremely unluckiest people out there, you have not been "working out mostly optimally for a while and eating enough protein" by even a long shot.
Lighting and camera angles can turn a 15% into a 14%, but they can't turn a fat ass slob into a bodybuilder. Sorry.
@nbfdmd that's true. Perhaps I should have said that being skinny as a precursor is what learning to take photo's improves
Jesus loves you all and is coming back soon!
Believe in His death and resurrection and repent of your sins and be saved!
Remember that He died and rose up again for you to be in heaven with Him!
Have an amazing day ❤️❤😊❤
So true! I moved flat and I look 10x more muscular because the lighting in this new flat is godlike lol
I'm amazed at how well my body is doing after a 2 year break from training. It's been 2 months and my body is shaping up nicely. I didn't think I'd ever see my massive shoulders again. Strength is coming along nicely too.
Muscle memory is a beautiful thing
That’s increased muscle nucleation among other things helping you get back where you were
u still on the grind? im back in the gym everyday for 40 days now! thx for motivation
@@alexbenzler5327 yea man I am. Working out right now actually haha I just need to tweak my diet to go to the next level. Keep going! Once you see results you get even more motivated
@@jp23x good job thanks. yeah true. im already seeing results lost 8 pounds/4kg and built muscle. muscle memory is king
Hey Sean. I discovered you a few months back, around March.
I just want to let you know that just by watching your videos I was able to get myself together in the gym and in the kitchen.
I started at 28% body fat with barely any muscle, now I’m down to 20% fat with muscle mass of 32kg.
My target now is to reduce the body fat up until 15%, and then focus on doing a clean bulk, and then cutting it back to 15%.
Anyway, it’s still a long process but it’s hard to deny how your videos helped me understand things better. Thank you
Thats insane! Now im at 28%bf too, how much time did it take you?
@@CloudJ5 I started in the first week of March with 28%, got 20% around 2nd week of June. I’m now at 14% at 66kg. I’m currently doing a lean bulk to address my lower body imbalance this time.
@@ptkbsq omg thats insane! I’ve been trying to do the same thing for months, went to 25% then went again to 28% i would love to know more about this
Bro your crazy How'd u do that
@@tausifrfr I think food had more to do with it. Maybe 70% food and 30% workout. I used to be a McDonald's and Krispy Kreme guy. I overhauled my diet into focusing on whole foods (following Sean's baseline guide) and I gradually dropped my caloric intake, starting around maintenance of 2500 on March, then a slight drop on May, another slight drop on June. Right now I'm on a surplus of around 300 calories (my current maintenance is 2700 so I'm eating around 3000) as I'm doing a lean bulk.
Rock solid information, no unnecessary padding to draw out the video, clear and understandable. Also, @1:54 always makes me tip my hat. The average fitness content creator would bury that in concrete just to be safe. Good guy Sean, happy holidays to you.
Jesus loves you all and is coming back soon!
Believe in His death and resurrection and repent of your sins and be saved!
Remember that He died and rose up again for you to be in heaven with Him!
Have an amazing day ❤️❤😊❤
@@Gg-ij7li True... but Sean tells you how to lose weight and gain muscle. That's why we're here.
You're the best fitness coach Sean, thank you for everything you taught me.
he’s the GOAT
jesus christ you don't need a coach. He is saying the same shit everyone says. Its not a million dollar question and its not hard
@@24tommy109 Jesus Christ*
@@danielkrome6640 You're right, sorry and I apologise for using the Lord's name in vain
Jesus loves you all and is coming back soon!
Believe in His death and resurrection and repent of your sins and be saved!
Remember that He died and rose up again for you to be in heaven with Him!
Have an amazing day ❤️❤😊❤
1) Work a job where you're walking quite a lot (saves time for doing steps at the gym)
2) Can do 2 full body weight sessions a week
3) Calorie deficit and high protein
You don’t pump out tons of content but when you do drop something, it always hits man.
I’ve been consistently going to the gym for 2 months 5”11 at 200 lbs now I’m 183 lost lot of weight and I feel stronger then ever
You know what makes your content more audience-friendly than Renaissance Periodization? Your usage of visual aids in your videos. You truly put time and effort when putting together your videos to make sure the information is delivered in a very appealing and catchy way. Thank you for always providing us with great content!
“Dr.” Mike is funny af. 😂
Also RP is really mostly aimed at advanced lifters though they rarely point that out. Really easy for beginners to get confused and overcomplicated by Dr Mike's advice.
Hey Sean I want to thank you - I've been working out and eating healthy for about a year now, and it has improved my quality of life more than I ever could've imagined. Your videos have been a big impact for creating a routine and sticking with it.
Next year's project for me is to give up binge drinking, because now I can see how much it affects being able to exercise and thus the whole well-being. If you had asked me a year or two ago I would've never chosen health over getting wasted, and I'm super thankful for the chance to have turn this thing around.
Well done, you should be proud of yourself. Alcohol only does harm to your body
I started to lift weights year ago, was overweight and I decided to get lean to about 13% like you suggested while at the same time trying to maintain my muscles, it works great and I can't wait to go on clean bulk
Nice bro keep it up king🤌🏼
How did you do it
@@Uehahehwhhw th-cam.com/video/M4K0s792wAU/w-d-xo.html
Jeff explains how to body recomp (aka Cut). So decrease your maintenance calories by 250-400 calories (for a man: 2500-250 cals= 2250 daily cals
for woman: 2000-250 cals= 1750 daily cals) and eat 0.8grams of protein per kilogram of pounds you weigh. Boom, you're now cutting/recomping.
@@Uehahehwhhw eat, workout, sleep. random dude in a youtube comment section isnt going to give magical advice
@@MightbePettingmyCat 💀
For 6 months i have been doing a deficit, 6 day training schedule (push, pull, leg x2 a week) and i can honestly say that the results are mindblowing. For the people around me foremost...
I was a beerbelly toting 40+ man. Now i am a lean muscular 40+ man who feels 15 years younger.
Get a calorie deficit, eat wholefoods, 1.8gr proteins per kg body weight and sleep well. Stay consistent. You will get your recomposition.
Love they way Sean inserted the Liver King jab here 😂 But yeah, I can confirm that this is really the way about it. I am in recomposition phase and I have lost considerable amount of fat while gaining quite a bit muscle. Been eating exactly to my basal metabolism (2300 kcal) with sufficient amount of protein and made the deficit by workout/walking/other sports. That amounts to 800-1200 kcal deficit almost every day. Not hard to maintain, I am not hungry, I eat stuff I like, just tracking calories is annoying sometimes.
as your body fat lowers further you must reduce that calorific deficit or the muscle gains will halt and you may even start losing it. it's a precarious system to manage and the closer you get to the optimum the harder it will be. At some point your body will cease to build muscle and you will cease losing fat on that deficit. a reset can fix that but again your body is smart it will try and beat you.
You're not recomping, you're cutting.
@@JJ_Beats._. If he is gaining muscle and losing body fat, why do you say he's not recomping?
this is 100% accurate. i’ve done everything what he said for the past 8 months and i’ve seen some tremendous results.
This is the only TH-cam channel I watch, the only one that doesn’t feel like a scam. Please keep doing what your doing man you’ve helped me in so many ways ✌🏻
Great video, as always. Straight forward, no BS. Just laying out the facts in simple terms. Well done Sean.
This made my heart smile! Keep pushing! The best is yet to come! I appreciate your comment. ❤Thanks for watching and showing love. Send me a text above to claim your prize⬆🎁
4:24 I am an intermediate lifter but I was slacking off lately both diet wise and working out wise while I was focusing more on powerlifting. For the last 6 months I switched to a bodybuilding program with higher reps and I adjusted my calories higher due to the change of my approach at the gym while also lowering my % of fats and increasing my % of protein intake on my diet. I stayed at the same weight I was before and tried to change my body composition and it worked. I remained at 73 kg and managed to lower my fat % and ( obviously ) build muscle since i am at the same bodyweight as before. Key note i was around 17-18% body fat and now i am at 15-16%.
you gain goods amount of muscle when going from powerlifting to bodybuilding
@@Davinmk what does it have to do with switching to bodybuilding? You still train close to failure and do lots of accessory works besides SBD in powerlifting.
@@Nexamexahexaflexa You're also right and it's undeniable that volume is the driving force of hypertrophy. However, for example after bench press we still add high rep exercises such as chest flies, dumbbell presses etc. You still get enough weekly volume per body part. And powerlifting doesn't mean that you try maxing out SBDs every workout. That would be bad programming. In the end its sustainability is about good programming and management of load. But you're right to think that way because most people don't have the patience to follow a program and they drain themselves because of greediness to lift 1RM every other workout lol
How do you measure body fat%?
My maintenance is 2339, so my body recomp would be at 1839. Rn im doing slightly less than 1300 per day. Am i still able to recomp as long as i consume 1g of protein per lb? Or should i start doing 1839? At this point i dont know lol
Hey Sean.
The main takeaway I'm getting here is that any lifter (with the right conditions) doing a body recomp is effectively the same as doing a cutting phase.
If I did a bulking phase and followed it up with a cutting phase, I'm basically going to go in a caloric deficit while working hard on my muscles to failure and eating sufficient protein, which sounds like the recomp you described. Let me know! Thanks as always!
Thems the facts though , you can’t alter reality.
The deficit is not a recomp though. Recomp is maintennace.
Just turn 40yr iWas was 2005 pounds dropped to 160 and feel so good and running and jogging make me breathe really good I don't want sagging skin as we get old is hard to keep up with muscle I learn from many man that are old now look at chuck Norris his always been slim
Sean isn't a fitness influencer he is THE fitness influencer
Accurate video. I am a retired vet who has not lifted in more than a decade (longer if I am going to be honest). I whaled up to 230 lbs from my 188 pound military days by sitting behind a desk.. Hitting the training hard, I was very surprised to see the weight loss combined with the new muscle I was able to build. I was in a caloric deficit and using stored fat to fuel new muscle. I am now between 178-183 pounds at any given time, but no new weight loss or muscle gain is happening because my old caloric deficit is my new maintenance and there's not a lot of fat to tap into for fueling new muscle. I feel great, but everything ends. So too must my body recomp once I tapped out of the voluminous fat stores I once had. But, I am not complaining. At 56 years old, I've dropped 5 inches off of my waistline. People greet and treat me differently now. It's weird and cool at the same time. Women smile at me a lot and guys who obviously workout seem to go out of their way to give me that cool bro head nob - as if we belong to a special club.
Very well said!! Thank you so much for saying the truth instead of saying what people WANT to hear!
As A 10 year Natty myself being on a very low budget for the majority of it.
With 12-18% body fat.
I feel fasting alternate day is great way to keep the muscle and lose the fat.
Probably the most straightforward video I have ever seen on this subject, without BS. Thanks!
This man provides, without question, the best information in the entire public sphere on physical culture. He stands unmatched.
That's why I like your channel more than any other fitness gurus out there. You never bullshit people, just spit facts regardless of whether it's bitter or sweet.
Thanks!
man this just motivates me so much, I have 28% body fat percentage and only started lifting this week (dumbell only, 2x upper, 2x lower body a week). I'm in a slight calorie deficit and aiming for 150g protein a day. The cut from this 20 year bulk gonna be crazy lol.
Shit, this totally makes sense. I went for body recomp when I started back at the gym last year, and although I'm visibly more muscular, the fat just hasn't really gone away. I've certainly lost a bit around my waist, but that started more when I began concentrating on getting 8,000 steps a day, and there's still a load of flab.
My theory was that weight training would increase the amount of energy being used to build/maintain muscle mass and therefore decrease the amount of energy left over to be turned into fat, and so I'd naturally lose the fat. But you're right, I still need to concentrate on being in an actual deficit to make my body burn up those existing fat stores properly.
Ah well, there's my resolution for 2023.
When I started my training, I lost ~14 kgs in 5-6 months, and I can assume I gained muscles, because my weights were constantly growing. After those 5-6 months I had 1.5-2 times more weight for the same exercises. Body recomp is definitely a thing, especially for novice lifters like I was back then. Of course when I stopped being in deficit my progress in weights became faster, but still - recomp is a real thing.
Thanks Sean. As allways, very satisfying to watch your quality content! 🙌
@ld5k3 did I say that he is natty?
Caloric deficit question: I am trying to loose gut fat and put on little to moderate muscle. I am working out 6 days a week.
8oz GF Whole Milk - 160 calories - 8g Protein
100% GF Whey PP - 130 Calories - 25g Protein
The most protein dense thing I can consume is 8.7 calories per gram of protein (290 calories / 33 protein = 8.7)
Everyone says get at least 1 gram of protein per Lb. of body weight. To do that I must consume 8.7 *180 lb.= 1,566 Calories just from protein shakes per day.
A lot of online info says target 1,800 calories to be in a deficit state. So that leaves 234 calories to work with for the rest of your diet.
That's less than 3oz of Filet Mignon to work with for the rest of your day - the next leanest protein source by calorie.
Hitting your daily 1-gram of protein per lb. and staying at 1,800 calories to be in a caloric deficit doesn't seem feasible.
What am I missing? -- Thanks!
I’ve been following some of the tips this guy has shared over the course of this year and I’m happy to say I’ve lost 58 pounds since my heaviest in February. He is amazing and shares very useful tips that have literally changed my life this year.
That being said, I am still not where I want to be and I have sort of hit a plateau (have approx 20 pounds to my goal). Any tips that anybody can give me for getting to the next step?
Cut your calories or use more calories, it’s that simple.
This guy knows what he's talking about. Solid information. 2 golden rules = caloric deficit and 0.8g/lb protien to retain or grow muscle
Thanks Sean, I appreciate how down to earth and easy to understand your advice is
You're the best fitness content creator out there, thanks for punching science facts into our brains, the explanation on the video is flawless
Man, if I have that "before" pic body I'm good with that tbh lol
Edit: great vid, always thought of it as cutting where you may build or maintain muscle mass but this is as straight forward as it can get.
I like how Sean is clarifying what’s normal and what’s not these days. Too many people out there spreading fake info. What sucks is the fake info takes off like a wild fire while legit info doesn’t get out as far. Or if you mention what’s real on those bs vids the commenters tell you you’re lazy or don’t know what you’re doing. We need more honest people like Sean. But honesty doesn’t make you as much money. So people have to lie.
i do and have always done a bulk then a cut over and over again. that’s always worked for me. my mom wants to get into fitness but doesn’t want to get more fat. so this video really helps for me to help my mom with her fitness journey!
I know a lot of people think New Year’s resolutions are stupid, and I’m one of them (if you’re going to do something, why wait for a new year to do it?) but the main issue for me when it comes to exercise is that I don’t have any energy to do it anymore. I get home from work and I’m just absolutely run down.
I set myself a resolution to try and stay lean and I failed. I’ve lost over 20 kg and I’ve put about 7 of it back on over these past few months. In 2021 I used to be 110kg, I got down to 80kg and now I’m hovering around 85. After the holidays I want to try and gain muscle again and loose some of my excess body fat. I can loose weight easily by cutting and having chicken and salad for lunch (I actually enjoy it) but getting the energy to work out is a serious challenge.
Whenever I try to work out now I realise how weak I’ve become and I feel discouraged. I used to be able to lift far heavier weights but now I get frustrated at myself that I can’t lift the same amount.
I’m serious I don’t want to end up how I was a year ago. What’s the best advice you all can give me to get back to the gym and build muscle and loose fat without making myself even more exhausted?
About to go really hard on this in a couple weeks for 2023, grateful for the advice!
You and 95% of the population.
This made my heart smile! Keep pushing! The best is yet to come! I appreciate your comment. ❤Thanks for watching and showing love. Send me a text above to claim your prize⬆🎁
Thanks, this was the conclusion I came to on my own a few days ago (why I'm here now) and you just validated what I thought was the best way. A calorie deficit and just working out normally and trying to increase the weight and not lose to intensity. I'm 6'0 (when my wife doesn't correct me that it's really 5'11) and 195, I workout a ton, but I don't really pay attention to my diet and I like to socialize and have some bar nights out. The truth is my body would be better served losing weight, even if I lost a little muscle. Gunna try to stick to a deficit and see what happens.
Bought Sean’s “GOLD” program in like 2000. Still the best advice on town
Thank you for explaining this succinctly. When the question comes up “I’m fat, should I bulk or cut?” The answer given is always “Cut”, which is exactly what you’re talking about, save that there’s always the implication that you cannot build muscle while cutting. Your nuance of it depending on whether one is new or experienced is key. Cheers. Now I no longer feel like I’m doing the impossible. Merely the difficult.
Sean u seem like a great trustworthy guy. I aspire to one day be fit like you and helpful as you. Keep up the great work and the support u give us all
Well said sir, I did some recomping when first starting to workout. It worked well, but those days are over for me. I enjoyed it when I could do it though 👍
This debate goes on and on. I like this video as he is very realistic. For the average person, without expensive equipment, how accurately could you measure smaller gains in muscle? Fat loss is easier to measure but again, difficult to measure accurately. What most people want is to look better. This will happen even if you osscilate between periods of building muscle and periods of losing fat. What makes the most sense is to eat less highly processed foods, eat more protein, eat enough calories to support resting metabolism plus your exercise but not more.... then strength train and see what happens.
Thank you for the information Sean I am a football player and I’m 206 lbs at the moment but want to keep the muscle and burn the fat this video really helped me and gave me a basic approach on how I should recomp 💪🏼
Good luck with your goals bro
Me looking at the thumbnail and seeing one is pre workout and other is post pump. Only difference is lighting, tan, and sheen. Being after you eat everyone tends to look like the 1st image till you hit a session and go back to looking pumped and shredded
Sean I absolutely love your videos. Could you do one in how to properly warm up for heavy sets. I want to properly warm up but I also don’t want to loose all my energy getting up to my 90% PR sets
This guy is so knowledgeable I lost 50 lbs with this man's advise . Stick to your GOALS longterm. Anything is possible
I always wondered how I gained a lot of muscle meanwhile losing a lot of fat when I started out in the gym, well now I understand! Thats why after 5 months of cutting my progress died, then when I started bulking I started progressing again!
no shit
I rarely comment on TH-cam but this info is 100% on point.
Another amazing video with golden information & high-quality edits, thank you Sean for being an amazing influencer 💪
I'm about 85lbs overweight. If 3500 cal is about a pound lol, way I see it, I carry around a 297500 calorie surplus. Ima just hit my protein and stay in the deficit while lifting high intensity regularly. I've only started lifting about 10 weeks ago, first time in my life, Ima wreck this shit. So glad I found Sean like right away. Already seeing nice changes.
Keep it up brother 💪
As always, straight 2 the point, no BS stuff. Basic stuff but that's what actually works. Great job Sean!
I highly advise do body recomposition instead of the regular bulking and shredding. The results will be much slower ,but you won’t hate yourself as much. Also, it’s pretty good for people who want to incorporate fitness into their lifestyle and are staying for the long run.
I'm in the middle of this right now. Loosing fat, while pushing hard. The biggest challenge has been having enough energy to really push hard during a workout while keeping the cals low. Timing is everything. But even if you get the timing right you're still not getting enough food to build while you're tapping into fat. Admittedly, my sleep sux. How do I get more sleep?
It is not impossible to build muscle and lose fat at the same time, but unless you are doing everything almost perfectly, it is extremely difficult. If you want to get results as fast as possible, focus on one goal at a time and put 100% effort into that goal. So either focus 100% on building muscle or 100% on losing fat and base your diet and training around that goal. As an old Chinese saying goes, “A man who chases two rabbits, catches neither”. This means focus on one thing at a time. If you focus on different things at the same time, you possibly won’t achieve any of them.
FYI it's losing fat not loosing fat.
@Stefan_Easy_Weight_Loss yes as I'm going further and focusing more on the fat loss and giving myself more time on the muscle gain.
@@willarmendariz7663 I recommend lose the fat first and then build muscle.
I was able to accomplish this a couple years ago. I ate a pretty serious calorie deficit, but plenty of protein. I also started with a weak back, so I think it was a little easier to build muscle. I started around 200lbs doing pull up negatives and ended up at 170 doing 10 pull-up sets with noticeable gains in my lats and traps.
According to my Dexa scan my weight stayed the same, I lost 2.9 pounds of fat and gained 2.7 pounds of lean muscle mass in a month. That is with 13.5 hours of Zone 2 rowing, 25 weight lifting sessions in that month. 1800 calories a day with 180 grams of protein, 135 grams of carbs and 60 grams of fat was the macros. I started with weights once again after the initial Dexa scan a month ago though I was rowing and eating a lot less in the weight loss phase for about a year. So, I was skinny fat. Next Dexa scan is on Jan. 23, hopefully the trend will continue.
“95% of tik tok commenters” 😂😂😂!! That’s an amazing line and seems to be pretty accurate lol.
Lol what do you expect from tiktok users, they never touch grass
yk its crazy you dont really hear anything about this channel despite how big it is and that just shows how solid and valuable this information is because no ones pointing it out and booing.
Fantastic explanation, no bullshit as always!!! Refreshing and appreciate your content so much!
Anyone listening please remember genetics, health conditions, gut microbiome, and other variables play a big part. Just be the best you can be. That's all that matters.
I love your content, direct, honest and very informative. Thank-you 🙏🏻 My advise to anybody looking to achieve a massive transformation in 2023 is don’t over-complicate things, you don’t need to use fancy programs with tons of quirky exercises to help sell the program, unnecessary supplements or perfect genetics to achieve greatness. All you need is to make sure you have your Nutrition, Training & Mindset down and do it consistently, and you will notice a huge transformation fairly quickly 🙌🏻
Please stay true to yourself and never sellout. Your channel is the best out there always beneficial information and never any bs.
I’ve been back in the gym lifting semi heavy for 4 weeks whilst in a calorie deficit, my stomach has gone down rapidly and face fat down a lot, the scale hasn’t moved though. seems to be working I guess 🤷🏻♂️
I've started focusing on weight loss 11 months ago and since then I''ve managed to lose 11kg of pure fat while gaining around 1.5-2kg of muscle. I was already going to the gym for ~1.5 years where I only bulked so I already had a decent amount of muscle. dropped to 14% bf and the goal is to maintain sub 12% after i reach it
Great work! FYI Sean recommends staying around 14%
@@jonitalia6748 Thanks! I still don't have visible ab muscles, which is my goal, so I'm gonna keep losing weight for now.
@@jinzo_lord When my abs are very visible I get less female attention. When I’m like 15% body fat they go crazy over my delts and arms
@@jonitalia6748 appreciate the advice, but my goal is centered around myself. I want to look how I want to look. I don't care how many girls I attract or not, as long as I'm satisfied with how I look.
@@jinzo_lordThanks for clarifying that you don't have abs showing as much. Because I am exactly doing a plan like you. Right now I am at 14% bf. I am planning to go down 12% and then lean bulk. I only have 4 packs visible with real hard flexing
Hey Sean,
Writing you again
I have seen alot of videos made by U on recomposition which I liked alot. Just to help me could you make a video on vegetarian food items with high protein and their nutritional value.
Thank you so much for this video, Sean. I've been lifting for a year now and have been pretty unsatisfied with the results due to cutting for most of it since I started at a high body fat. Going on a long bulk then cutting has always been a temptation but I kept hearing about this body recomp thing and felt guilty about bulking when I could have done that instead. This video cleared up all of my questions about it.
Sean is the real deal, this dude has always kept it 100% even if he screwed over some old info, he’ll make a new video to address that.
I lost 65lbs while improving all my lifts significantly over a 10 month period this year. Started as a beginner lifter with a lot of spare bodyfat which is exactly what Sean said it optimal to gain muscle while losing fat, confirms Sean knows his stuff.
good stuff
@ld5k3 who me or Sean?
@@WorldOfRuneterra nah the protein he’s taking
Wah this channel really grew. I subbed to this channel nearly a decade ago and it was a hidden jewel. Glad it gained so many subs.
Sean, great video! Keep them coming! I can attest that this works. (Results will vary) I'm an advanced lifter coming off year of injuries... 10 weeks into it and seeing great results. Leaner around the abs and obliques while getting stronger. Calorie deficit with some added cardio is paying off.
This made my heart smile! Keep pushing! The best is yet to come! I appreciate your comment. ❤Thanks for watching and showing love. Send me a text above to claim your prize⬆🎁
Wow, didn’t even realise how close you are to 1 mill subs. Great to see your growth over 2022 🙌
100% I started all this a year ago. Went from 106kg to 74kg, while putting on muscle at age 40. I look great, while still having some weight around the middle. I train for hypertrophy rather than strength, so I have muscle rather than being able to lift really heavy. Overall, it was pretty easy but took a good commitment to stay with it.
I followed advice from Sean, Nippard and Jeremy Ethier. Most others were convoluted, too complicated or buzz word ridden to be any help.
I use a little bit of supplement support at times, but mostly consume lean meat and vegetables.
Congrats!!!🎉👍🏻👍🏻
The long waits between seans videos is worth it. Always great, no nonsense information. It's like a callout, but classier.
Hi, I know 500 cals is the typical reduction for losing weight but I was wondering are there any downsides to eating even less than that? You see some people say about “survival mode” and you won’t lose weight but I wanted advice from you because everything you say is always spot on. Thank you
One of the biggest downsides would be a noticeable lack of energy, especially if you're still planning to train while in a deficit. But yeah, dropping your cals too low puts you at risk of your body slowing your metabolism since it's not getting nearly enough nutrients it requires.
Remember, fitness is a marathon, not a sprint. It might seem ideal to opt for drastic methods like massive calorie deficits for quick results, but in the long term, those habits are hardly sustainable and you may put yourself at risk of rebounding in weight once you finish dieting. Build the sustainable habits now so that you'll be able to maintain your physique year-round when you achieve it.
Survival mode is BS. What you will experience however is loss of muscle. Your bench and deadlifts will seriously suffer.
Fatigue, trouble sleeping, hormonal disfunction. All this could happen if you go too low. This 500 kcal deficit is more of a guide. My doctor put me on a very low cal diet when I was on meds but kept a constant eye on my overall health.
It's a damn shame I found this channel after I already learned this stuff, it would have saved me so much time having so much quality information in one place. You are the best fitness youtuber out there in my opinion, so thank you for being so real man.
You're greatly appreciated, Sean. Thanks for what you do.
I would be completely fine with the left image in your thumbnail.
All that was missing in that one was the posture :) I don't really want to be sub 10% fat.
Thanks for the great video as always Sean! One question: You mentioned in this video that body recomp is only possible during caloric deficit, and not caloric maintenance. What if, (hypothetically) someone were to be eating at caloric maintenance and eating about 1g of protein per bodyweight, vs if that person were to be eating only .3g of protein per bodyweight? (Assuming everything else is the same such as caloric maintenance, training, genetics, etc.) Since in both scenarios, that person would still be at the same weight since the person is eating at caloric maintenance, but would you say that recomp isn't possible regardless of the protein intake? Thanks!
Hey sorry for bump.
The reason recommendation for the protein on 1gm per lb of BW. Is we are trying to put on muscle & don't want to loose as well.
There is a thing called Fat to muscle ratio when speaking about the beginner, skinny fat or someone just started lifting.
Slight calorie surplus ie. 300 from your maintainance will be good as we will lose fat as well.
Although we gotta be having a lean bulk for straight more months.
Unless you're burning fat, adding muscle mass is just going to make you bigger and stronger; it won't rapidly lower your bodyfat percentage. I think what Sean is ultimately saying in this video is if you ARE burning fat, then by definition you're in a caloric deficit. i.e. that's how you find your number, equations and calculators just help you get in the ballpark.
Also, protein plays a huge role on feeling satiated and giving your muscles what they need to hold and even build during your time at calorie deficit and weight training program. If you eat on a calorie deficit,you will loose wait, but the goal is Lossing fat and retain muscle,not just weight. Perhaps even build a little muscle and that is why higher protein works really well on that set up.
Hope it helped. Cheers.
No-one is ever going to deliberately hit "exact maintenance" calorie intake levels. The body's needs simply fluctuate too much. This is just one reason why a small cut is the way to go, and already renders your question moot.
Secondly recomposition has the same goal as all bodybuilding programmes. It's about reducing bodyfat percentage and raising muscle percentage. The actual body weight you end up at is entirely arbitrary, and anyone who thinks the weight on the scale is a useful metric is just going to make themselves paranoid and OCD about something that doesn't matter. If you end up weighing 5kg more than you did at the start but your waist has dropped by five inches, who cares about scale weight?
Good tips, I went from 250 with no muscle at all and have come down to 210 while just doing strength training. It's been hard to add the muscle but with a consistency and enough protein and carbs losing weight while building muscle is very achievable.
Excellent content, video and information, Sean!
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this was my endgame all along - get as fat as humanly possible so I can get the biggest gains when I started working out again.
Recomp season!!!
Been weight training for 9 months now 5 times a week. Push Mon Wed Fri, pull Tue Thu weekend off. Then swap pull Mon Wed Fri, push Tue Thu weekend off train core Mon Wed Fri every week. I started at 78 kg and was soft. Consumed 3500 calories for 2 months till 80 kg. 7 months now at 1700 calories of mainly protien( so sick of chicken ). I'm now 73kg I've gained 2 inches on my arms 3 inches on my chest 2 inches on my quads an inch on my calves and lost 4 on my stomach. I'm looking lean and built, to add to this I'm 43. Stage 2 let's get bigger.
Solid info man, appreciate it!
Sean thanks for the information. I got a better idea now of how to recomp my body to get lean.
I went on an 8 week 1000cal deficit and kept the same muscle whilst dropping a decent amount of fat and went from 25%-->22% body fat. Is it smart to take a couple weeks off eating at maintenance before going into another deficit (next one likely won't be as harsh) and is there a good body fat percentage to get to before starting to bulk?
I’ve never touched weight in my life; I’m 5’7 and was 205lbs 5 months ago. Through consistent dieting and exercise, 5 days a week 30 - 45m of cardio followed by an hour to an hour and a half of weight training at a calorie deficit I’ve lost somewhere around 45lbs and gained muscle in places I’ve never seen, I can actually see my abdominal muscles, my back is more defined. All this with a gym that has no smith machine, and what machines there are for the most part are broken. I think anyone can do it, it sucks and it’s hard but it’s totally doable.
Now I’m eating more, in taking more protien, getting more sleep, and taking supplements to assist in my muscle growth. It’s all hard work, dieting, and a personalized routine that works for me.
Always looking forward to your content. No nonsense, no bs. Just hard truth and facts. Thanks very much for the great content again!
i love how on the thumbnail its you with no pump, bad posture and bad lighting in the before picture and with pump, good lighting and flexing on the after one :D
hello sean,
what does training at maintenance do then? if you're a beginner, and you train normally at maintenance, isn't some of the fat stored going to be used to build muscle, and so your body fat percentage will decrease over time?
For beginners - yes
@@Fatpigkenny then why doesn’t he say that in the video
Hey. Do a video on how much protein you need, does creatine work and how to bicep curl. Really need these hard questions answered. Need Real truth. Fitness needs a hero.
Great clear-cut advice here, thanks for sharing! The calorie deficit over time, protein and strength training certainty are key! 👌