Regarding #1: doing the kind of exercise you enjoy and will sustain is going to be better than starting an exercise regime you dislike and won't sustain. So sure, weight training may be better on paper than cardio. But if you love running, or cycling, or swimming, etc, but hate lifting? IMO, don't set yourself up for failure by forcing yourself to lift in lieu of cardio. Instead, keep doing what you like, and try to add in the lifting as you can stand it.
Great video. Might be worth a mention that the benefit of a "pre-workout" (if chosen correctly), comes from the hydration / electrolytes (of course, no dry scooping).
electrolytes are so overrated, we get enough sodium and pottasium from food anyway(if not eat more salt potato and banana), and suppliment with magnizyum regularly
@@alaaentabi7879 YES, you might not. But not everyone is on your diet. All 8 billion people are not living in your country. A raw vegan might not have any salt in their diet. A full carnivore will not have salt in their diet and therefore need to add. Sure, direct on the food or in a drink. A whole foods, single ingredient dieter would not have any salt in their diet, a lion diet eater wouldn't have any salt, little to no calcium, low amounts of magnesium,......and a hundred other examples of people whose diet would be lacking electrolytes from clean whole foods / single ingredient foods. Not everyone wants all the extra carbs or starches, especially before a photo shoot or a show. This is where "supplements" enter the picture (e.g. electrolytes). YES, magnesium is an electrolyte so you helped make my point.
@@DrAJ_LatinAmerica ya i just meant we should supp magnesium, the rest are very avaliabe , and the recommndations here adhere to someone who eats a healthy balanced diet, what if someone does a weird diet that lacks vit C, do we have to recommend vit C to all peope ? heck no, fix ur diet!
Hey there - this is one of those nuanced details so typical of nutrition science. Protein is indeed more satiating than other foods, but only up to the point that the body has enough protein for muscle development/maintenance. After this point, increasing protein in the diet does not lead to greater satiety benefits. If you watch through his video on protein not being more satiating he goes through this in detail, but you can also skip to his concluding notes in the video to get the gist.
I gained about 20kg from 2021 to 2023, went from 83kg to 103kg. Over the last few months I made good progress in my lifts and as a result I got some nasty looking stretch marks on my lats and arms. My dilemma now is do I keep strength training and risk more stretch marks (and have an easier time losing fat) or do I try to lose fat with cardio and caloric restriction only (this was not successful so far). I would appreciate your feedback!
01:20 - "How much protein?" or "How much meat/fish/legumes/tofu/etc.?" What is the intent behind this search query? Do people even know what 144g of protein (1.8g*80kg) looks like on their dinner plates?
I think what some think of as a traditional Mexican diet varies. For instance, if you are eating chilaquiles for breakfast that’s probably not necessarily ideal but throw some chicken in there and that changes some things.
Hey Menno, have you heard about the skinny fat science? That skinny fat is a different type and unique fat tissue (so not the regular yellow/white fat tissue)? They say that you can’t eliminate this, only reduces its size by dieting and training. Love your content by the way, keep it up.🤜
There is no such fat as "skinny" fat. "Skinny fat" is a state of being, referring to being skinny, a normal BMI, while also having a high body fat%. This situation is associated with worse health outcomes than low body fat%. You "fix" it by recomposition and building muscle.
I really find it fascinating that people don't know how to lose weight. It is the exact opposite of gaining weight and everyone knows how to gain weight..
There are a myriad of medical reasons that could make losing weight extremely difficult for some individuals. For example, GLP-1 agonists play an important role in mimicking the molecule in the gut that talks to the part of the brain that controls appetite. Some people simply don't produce enough of that molecule to feel satiated. Add food deserts, mental health, and a world full of misinformation to parse through on top (just to name a few things), which means for many, it's not as easy as "do the opposite".
@@aassante do you really need a molecule to tell you you're putting to much food in your mouth? I know that their are eating disorders but gaining and losing weight is and will always be just a balance of too much and too little food.
@@StayBlur lol not personally, but science has clearly demonstrated that for many, yeah, it makes the world of difference. Science! Everybody knows eating less than your body needs (should) facilitate weight loss. You haven't added anything new to what is truly more complex than you're treating it and that it is recognised to be.
Not eating before a workout can also affect your Total Daily Energy Expenditure after a workout, as your body will greater compensate later in the day by making you lazier.
Hello Menno, i have two Questions, 1- do we need to take Protein powders and creatine to build muscle mass or taking real food is enough to build an aesthetic physique?? 2- do taking supplements have any side effects on the liver or kidneys on the long term??
I'm not Menno, but in case his attention is elsewhere: No, you don't need a protein supplement if you already have enough from food. It's a convenient, cost effective way to get protein in. Creatine is also not necessary, however after so much research, it's obviously a supplement that helps with performance and muscle growth. Kidney/liver problems are mainly caused by not drinking enough. It's very unrealistic you can overdose from basic supplements to cause toxicity. If you overdose eg. creatine, you'll just going to visit the toilet more often for a few hours.
adding to gorgomel: you are most likely not getting enough protein from your diet, unless you meticolously plan it out. 1.7g x bodyweight is insanely high (160 gram for 90kg) If you are not a powerlifter and simply want to build a good physique, you don't HAVE to worry, but if you are unsure, protein powder is an easy fix. It is always best to get it from 'real' foods, but as long as you don't go overboard on the powder, you have nothing to worry
Also protein powder is a “real” food - it can contain a lot of additives, but something like pure whey, while being relatively highly processed, is just food with a very high protein content
@@LetsPlayCrazy agreed, it's not easy, especially without proper planning and attention, but depending on your weight and usual diet, it may not be "insane" either. I usually have 300g chicken breast, 250g skyr yogurt, 250g egg whites, one prot shake (30g protein) plus smaller stuff to get me around 170-180 for my 96kg bw. Agree with the other colleague as well, protein supplements are also food, just specialised. They're not magic, they're not steroids, but they are also (hence) not mysterious, harmful substances. Treat them as protein rich food helping you to hit your protein target
In terms of protein, if you're getting enough, it doesn't really matter where it's coming from. That's an oversimplification, but if you are getting protein from multiple sources and in the amounts that your body needs for your situation, it shouldn't make any major difference. In terms of powders, they can be convenient, they also are fast absorbing, at least whey protein is said to be. Good for firing up protein synthesis in the morning, or just as a convenient source in general. Another benefit is it's basically close to being pure Protein, as opposed to other sources that can come with more carbs and fats. Flip side of that though,Protein powders might not stack up to whole food sources in terms of other nutrients, building a complete meal, or satiety (which, from personal experience, really matters to me when I'm in a caloric deficit). As for supplements... Totally different discussion and absolutely matters which ones you're referring to. Personally, aside from creatine which appears safe for most individuals, I would stay away from supplements unless you're deficient in something and/or Your Dr has recommended it. Best of luck :)
Menno, dank voor je info! Ik ben een carnivoor, voor de training eet ik dus geen koolhydraten maar vet en proteine in de vorm van ei of een shake. Ik ben al twee jaar 'fat adapted" mag ik er vanuit gaan dat dit voldoende fuel is voor de workout, heb je daar ervaring mee? Dank voor de uitleg!
Menno, not sure if you'll see this. Perhaps someone in the comments could answer it, what are the recommendations for fat per kg of bodyweight in a calorie deficit?
You shouldn't go below 50g per day (not per kilogram) longterm as fat is needed for hormone synthesis. As for the maximum - whatever suits your macros.
Hi Menno, I usually train on an empty stomach, but what you said in the video made me worried. Would it be possible to consume a liquid meal of carbohydrates and proteins 20 to 30 minutes before training? If not, what is the minimum time I should wait in this case?
Hi there - I'm a master's student in sports nutrition, and I work with athletes primarily. We generally recommend 30 minutes or longer for proper digestion of preworkout meals, sometimes more than an hour if it is higher in fat and fiber. A liquid meal should digest relatively quickly, but you should experiment with what you personally tolerate as this is what really matters - is 30 minutes enough for you or do you need longer and so on.
@@RDNMA-k9f I'm taking whey with skim milk 20 minutes before arriving at the gym. With warm-up sets, etc., it's about 30 minutes before the working sets. I haven't had any problems with nausea or digestion.
Can you do a video on sugar impacts on health? Specially in bulking, sugar is a useful tool for getting easy calories, but a lot of people say it will be bad for you health. Is that truth? Is there such thing as too much sugar on a controlled calories diet?
Carbs in general (especially sugar) promote release of insulin and insulin resistance, so your diet should contain just enough carbs to get enough calories (surplus or or otherwise) and replenish glycogen stores (assuming other needs are met, like sufficient protein and fat intake). Anything over that is just unnecessary and may put additional stress on your pancreas (insulin) and liver (processing fructose).
@@bytefuthis, i would add that if you are trained and muscular you do have a higher capacity to store glucose but it's probably still less than you'd want if you like to eat sweet hehe.
@@IntelR Any study? Just googling basic word combinations like "fructose liver" and "carbs insulin resistance" gives you pages of links to clinical studies. I may have been not too precise with the latter, if that's what you mean, but life is too short to write essays in the TH-cam comment section with links to literature and whatnot (nobody would read them anyway).
@@bytefu I mean, for me you are just some random dude in the comment section. So if you can point me where I can verify what you are saying I'll be very grateful
He is talking about ratios. Increasing the protein percentage ensures sufficient amounts of amino acids to build muscle and reduces fats and carbs, the latter being the main reason for increased appetite and cravings.
I've heard him say 0.8 is the "optimal" data point based on literature, but there is no harm going above that. So based on your anecdotal experience go for what works for you. Science is just numbers....
This is going to be an unpopular opinion, but I think this video totally misses the mark. If your intent was to direct it at the overweight layman with little to no knowledge of nutrition/fitness (and it doesn't get much more layman than searching "what is the best way to lose weight?"), then the advice is way off for questions #1 and #3. The most important key to losing weight (and/or fat) is to be on a caloric deficit, and the most effective way to do this is through diet. Period. Everything else follows after that - the protein makeup of that diet, your chosen type of exercise, etc are all for naught if you're not in a (decent) caloric deficit that's going to be brought about by a reduction in calories consumed. You barely mentioned the caloric deficit until the end, and that is far and away the most important part. As for question #3, the short answer to that question is yes. Again, who is the target audience here? If it's the overweight layman, I HIGHLY doubt they have had/are going to have a problem with losing *too* much weight - they should be so lucky. Don't get me wrong, exercise is great for a ton of various reasons, but what's not great is when it creates an additional hurdle to those looking to make a change in their lives and lose extra weight/fat they've likely been carrying around for decades. The narrative that you MUST use diet *and* exercise to achieve meaningful weight loss is false - it's diet/caloric reduction first and foremost, and I think this video should have done a better job of highlighting that considering the intended audience.
The metabolic cost of even significant muscle mass increases is tens of calories per day is it not? Surely the energy expenditure of cardio on a somewhat consist basis burns more calories.
literally every video you make Menno is extremely helpful and knowledgeable. Thakn you so much !
Regarding #1: doing the kind of exercise you enjoy and will sustain is going to be better than starting an exercise regime you dislike and won't sustain. So sure, weight training may be better on paper than cardio. But if you love running, or cycling, or swimming, etc, but hate lifting? IMO, don't set yourself up for failure by forcing yourself to lift in lieu of cardio. Instead, keep doing what you like, and try to add in the lifting as you can stand it.
Yep, adherence trumps almost everything.
This helps the newbies in the community. Thank you for this
Great video. Might be worth a mention that the benefit of a "pre-workout" (if chosen correctly), comes from the hydration / electrolytes (of course, no dry scooping).
Who the hell does dry scoping anyway? It feels unpleasant and one might even accidentally inhale the powder while trying to swallow it.
@@bytefu thousands of kids and young adults. It is a very serious and scary TikTok trend. Absolutely, they are inhaling some of the powder.
electrolytes are so overrated, we get enough sodium and pottasium from food anyway(if not eat more salt potato and banana), and suppliment with magnizyum regularly
@@alaaentabi7879 YES, you might not. But not everyone is on your diet. All 8 billion people are not living in your country. A raw vegan might not have any salt in their diet. A full carnivore will not have salt in their diet and therefore need to add. Sure, direct on the food or in a drink. A whole foods, single ingredient dieter would not have any salt in their diet, a lion diet eater wouldn't have any salt, little to no calcium, low amounts of magnesium,......and a hundred other examples of people whose diet would be lacking electrolytes from clean whole foods / single ingredient foods. Not everyone wants all the extra carbs or starches, especially before a photo shoot or a show. This is where "supplements" enter the picture (e.g. electrolytes). YES, magnesium is an electrolyte so you helped make my point.
@@DrAJ_LatinAmerica ya i just meant we should supp magnesium, the rest are very avaliabe , and the recommndations here adhere to someone who eats a healthy balanced diet, what if someone does a weird diet that lacks vit C, do we have to recommend vit C to all peope ? heck no, fix ur diet!
You explain even tough topics in a digestible way.
That was a useful Q&A session. Thank you.
This was very good, clarifying and entertaining i feel like i learnt something :p. good work.
Dude I love your channel. Thanks so much for the quality info!
wasn't one of the last videos about protein not being more satiating?🤔
really great content by the way!!! just this one point that made me wonder...🙂
Hey there - this is one of those nuanced details so typical of nutrition science. Protein is indeed more satiating than other foods, but only up to the point that the body has enough protein for muscle development/maintenance. After this point, increasing protein in the diet does not lead to greater satiety benefits. If you watch through his video on protein not being more satiating he goes through this in detail, but you can also skip to his concluding notes in the video to get the gist.
6:55 lol
also loved the fact that your video has no intro
very interesting video despite the title
Mike is natty
@@SomeKidFromBritain who is he ?
@@LouisSerieusement mike o hearn
glad i found your channel through DR mike tbh
Menno please do some guide video on PSMF 🙏
About your practice of it in your trainees etc.
I gained about 20kg from 2021 to 2023, went from 83kg to 103kg. Over the last few months I made good progress in my lifts and as a result I got some nasty looking stretch marks on my lats and arms.
My dilemma now is do I keep strength training and risk more stretch marks (and have an easier time losing fat) or do I try to lose fat with cardio and caloric restriction only (this was not successful so far).
I would appreciate your feedback!
I would love to see a video expanding on point 7
01:20 - "How much protein?" or "How much meat/fish/legumes/tofu/etc.?" What is the intent behind this search query? Do people even know what 144g of protein (1.8g*80kg) looks like on their dinner plates?
Thanks for the video
Volim ovog coveka vise od sebe
Personally I found that a Mexican style diet is an easy way of consuming a lot of veg and high-protein
Are you mexican?
Mexico has one the highest obesity rates in the world.
@@joesmith6638 Well gee whizz, I guess that means it didn't work for me
@@joesmith6638 That's less due to their food than due to their enormous consumption of softdrinks.
I think what some think of as a traditional Mexican diet varies. For instance, if you are eating chilaquiles for breakfast that’s probably not necessarily ideal but throw some chicken in there and that changes some things.
Hey Menno, have you heard about the skinny fat science? That skinny fat is a different type and unique fat tissue (so not the regular yellow/white fat tissue)? They say that you can’t eliminate this, only reduces its size by dieting and training. Love your content by the way, keep it up.🤜
There is no such fat as "skinny" fat. "Skinny fat" is a state of being, referring to being skinny, a normal BMI, while also having a high body fat%. This situation is associated with worse health outcomes than low body fat%. You "fix" it by recomposition and building muscle.
Great video ,how long does it take to convert carbs to glycogen/glucose
I really find it fascinating that people don't know how to lose weight. It is the exact opposite of gaining weight and everyone knows how to gain weight..
There are a myriad of medical reasons that could make losing weight extremely difficult for some individuals. For example, GLP-1 agonists play an important role in mimicking the molecule in the gut that talks to the part of the brain that controls appetite. Some people simply don't produce enough of that molecule to feel satiated. Add food deserts, mental health, and a world full of misinformation to parse through on top (just to name a few things), which means for many, it's not as easy as "do the opposite".
@@aassante Exactly
@@aassante do you really need a molecule to tell you you're putting to much food in your mouth?
I know that their are eating disorders but gaining and losing weight is and will always be just a balance of too much and too little food.
@@StayBlur lol not personally, but science has clearly demonstrated that for many, yeah, it makes the world of difference. Science!
Everybody knows eating less than your body needs (should) facilitate weight loss. You haven't added anything new to what is truly more complex than you're treating it and that it is recognised to be.
Thank you for this, just what I needed🫡
Not eating before a workout can also affect your Total Daily Energy Expenditure after a workout, as your body will greater compensate later in the day by making you lazier.
Exactly
I almost always train fasted and I am very healthy,lean,and muscular
Mike O'Tren def not on the juice.
I'd love to see you do a review/crushing John Jaquish and his book.
Hello Menno, i have two Questions, 1- do we need to take Protein powders and creatine to build muscle mass or taking real food is enough to build an aesthetic physique?? 2- do taking supplements have any side effects on the liver or kidneys on the long term??
I'm not Menno, but in case his attention is elsewhere:
No, you don't need a protein supplement if you already have enough from food. It's a convenient, cost effective way to get protein in.
Creatine is also not necessary, however after so much research, it's obviously a supplement that helps with performance and muscle growth.
Kidney/liver problems are mainly caused by not drinking enough. It's very unrealistic you can overdose from basic supplements to cause toxicity. If you overdose eg. creatine, you'll just going to visit the toilet more often for a few hours.
adding to gorgomel:
you are most likely not getting enough protein from your diet, unless you meticolously plan it out.
1.7g x bodyweight is insanely high (160 gram for 90kg)
If you are not a powerlifter and simply want to build a good physique, you don't HAVE to worry, but if you are unsure, protein powder is an easy fix.
It is always best to get it from 'real' foods, but as long as you don't go overboard on the powder, you have nothing to worry
Also protein powder is a “real” food - it can contain a lot of additives, but something like pure whey, while being relatively highly processed, is just food with a very high protein content
@@LetsPlayCrazy agreed, it's not easy, especially without proper planning and attention, but depending on your weight and usual diet, it may not be "insane" either.
I usually have 300g chicken breast, 250g skyr yogurt, 250g egg whites, one prot shake (30g protein) plus smaller stuff to get me around 170-180 for my 96kg bw.
Agree with the other colleague as well, protein supplements are also food, just specialised. They're not magic, they're not steroids, but they are also (hence) not mysterious, harmful substances.
Treat them as protein rich food helping you to hit your protein target
In terms of protein, if you're getting enough, it doesn't really matter where it's coming from. That's an oversimplification, but if you are getting protein from multiple sources and in the amounts that your body needs for your situation, it shouldn't make any major difference.
In terms of powders, they can be convenient, they also are fast absorbing, at least whey protein is said to be. Good for firing up protein synthesis in the morning, or just as a convenient source in general. Another benefit is it's basically close to being pure Protein, as opposed to other sources that can come with more carbs and fats. Flip side of that though,Protein powders might not stack up to whole food sources in terms of other nutrients, building a complete meal, or satiety (which, from personal experience, really matters to me when I'm in a caloric deficit).
As for supplements... Totally different discussion and absolutely matters which ones you're referring to. Personally, aside from creatine which appears safe for most individuals, I would stay away from supplements unless you're deficient in something and/or Your Dr has recommended it. Best of luck :)
Menno, dank voor je info! Ik ben een carnivoor, voor de training eet ik dus geen koolhydraten maar vet en proteine in de vorm van ei of een shake. Ik ben al twee jaar 'fat adapted" mag ik er vanuit gaan dat dit voldoende fuel is voor de workout, heb je daar ervaring mee? Dank voor de uitleg!
Menno, not sure if you'll see this. Perhaps someone in the comments could answer it, what are the recommendations for fat per kg of bodyweight in a calorie deficit?
You shouldn't go below 50g per day (not per kilogram) longterm as fat is needed for hormone synthesis. As for the maximum - whatever suits your macros.
Hi Menno, I usually train on an empty stomach, but what you said in the video made me worried. Would it be possible to consume a liquid meal of carbohydrates and proteins 20 to 30 minutes before training? If not, what is the minimum time I should wait in this case?
Hi there - I'm a master's student in sports nutrition, and I work with athletes primarily. We generally recommend 30 minutes or longer for proper digestion of preworkout meals, sometimes more than an hour if it is higher in fat and fiber. A liquid meal should digest relatively quickly, but you should experiment with what you personally tolerate as this is what really matters - is 30 minutes enough for you or do you need longer and so on.
hello, I'm no expert but I had trouble eating in the morning before. try eating a banana, it's better than nothing and quickly digested I think
@@RDNMA-k9f I'm taking whey with skim milk 20 minutes before arriving at the gym. With warm-up sets, etc., it's about 30 minutes before the working sets. I haven't had any problems with nausea or digestion.
@@joaoguilhermealvesmartinez3631 Then you are good, my friend
Can you do a video on sugar impacts on health? Specially in bulking, sugar is a useful tool for getting easy calories, but a lot of people say it will be bad for you health. Is that truth? Is there such thing as too much sugar on a controlled calories diet?
Carbs in general (especially sugar) promote release of insulin and insulin resistance, so your diet should contain just enough carbs to get enough calories (surplus or or otherwise) and replenish glycogen stores (assuming other needs are met, like sufficient protein and fat intake). Anything over that is just unnecessary and may put additional stress on your pancreas (insulin) and liver (processing fructose).
@@bytefuthis, i would add that if you are trained and muscular you do have a higher capacity to store glucose but it's probably still less than you'd want if you like to eat sweet hehe.
@@bytefu Any study showing that this is true?
@@IntelR Any study? Just googling basic word combinations like "fructose liver" and "carbs insulin resistance" gives you pages of links to clinical studies. I may have been not too precise with the latter, if that's what you mean, but life is too short to write essays in the TH-cam comment section with links to literature and whatnot (nobody would read them anyway).
@@bytefu I mean, for me you are just some random dude in the comment section. So if you can point me where I can verify what you are saying I'll be very grateful
This was very informative and truly helped me. Thanks for this.
I'm old, so eating before a workout where I'm doing squats or deadlifts, will give me acid reflux. I eat no closer than 2 or 3 hours before.
If someone is very obese.
Using 1g of protein per cm of height is a good place to start.
Is this guy on juice? 😂
Maybe apple or grape.
I didn’t mean Menno! I just caught how he slipped that in
Yes the guy is on juice. Probably Capri Sun
Didn’t he just make a video saying the idea protein increases satiety is bullshit?
He is talking about ratios. Increasing the protein percentage ensures sufficient amounts of amino acids to build muscle and reduces fats and carbs, the latter being the main reason for increased appetite and cravings.
💪💪💪
0.8 grams per pound stalled my progress until I went back to 1.2.
To me that particular 'science' is in the trash bin next to 'eggs are bad for you'.
I've heard him say 0.8 is the "optimal" data point based on literature, but there is no harm going above that.
So based on your anecdotal experience go for what works for you. Science is just numbers....
legit
I lost my gym when I started fat loss
Fart loss?
What
Menno has been watching Athlean-x (blueberries) 😆
💪✝️
Cannot Not mention the good old saying that to lose fat we need to eat less and exercise more :D
Other than that, good advice
This is going to be an unpopular opinion, but I think this video totally misses the mark. If your intent was to direct it at the overweight layman with little to no knowledge of nutrition/fitness (and it doesn't get much more layman than searching "what is the best way to lose weight?"), then the advice is way off for questions #1 and #3.
The most important key to losing weight (and/or fat) is to be on a caloric deficit, and the most effective way to do this is through diet. Period. Everything else follows after that - the protein makeup of that diet, your chosen type of exercise, etc are all for naught if you're not in a (decent) caloric deficit that's going to be brought about by a reduction in calories consumed. You barely mentioned the caloric deficit until the end, and that is far and away the most important part.
As for question #3, the short answer to that question is yes. Again, who is the target audience here? If it's the overweight layman, I HIGHLY doubt they have had/are going to have a problem with losing *too* much weight - they should be so lucky.
Don't get me wrong, exercise is great for a ton of various reasons, but what's not great is when it creates an additional hurdle to those looking to make a change in their lives and lose extra weight/fat they've likely been carrying around for decades. The narrative that you MUST use diet *and* exercise to achieve meaningful weight loss is false - it's diet/caloric reduction first and foremost, and I think this video should have done a better job of highlighting that considering the intended audience.
I need for the personal development course to be called “Muscler’s University” and PLEASE replace Andrew Tate’s “Hustler’s University” 😂😂😂
so you're a nutrition scientist and an exercise scientist? no credentials or anyrhing? anyone can be a scientist if that's the case
The metabolic cost of even significant muscle mass increases is tens of calories per day is it not? Surely the energy expenditure of cardio on a somewhat consist basis burns more calories.
BMR, yeah. TDEE, much more long-term.