2:53 determine the exact amount of calories you need to be eating around your goal 4:25 set your body recomposition macros 5:44 apply progressive overload 7:44 evaluating your progress and your energy levels as you go 9:04 avoid not getting enough sleep and doing too much cardio
If you want to start eating healthy food that is aligned with your fitness goal, be it bulking or losing fat, Next Level Diet should definitely be your next station. After completing the 28-day period, you will transition from a beginner to a well-built man. I'm not saying it's easy to stick to it, but I dare you to try.
I've been trying to build muscle for more than a year now, I'm going slow and steady but I'm not seeing results and it's getting frustrating. It's probably something wrong I'm doing idk.
@@DmxAng for me I saw results in 6 months when I started here is what you need to do train at evening go hars literally feel the burn push through it sleep then wake up the next day sleep again during the day then train again at the same time as yesterday thats pretty much it now of course there are things like learning how to activate your muscles and proper form which is also important but overall focus on these things the most
@@jamesm.9285 I've started implementing weight training back in now that I have access to barbells, given my desire to gain mass. When I was doing calisthenics everyday though I had never been more ripped.
I’ve dropped 6.7KG without working out from 90.5KG to 83.8 just cut the junk foods and energy drinks and soft drinks and basically going out for an hour or two of walk every night gotta say that has helped me out a lot without even working out and the goal is to join a gym turn all those remaining FATS into Muscles being in the weight category of 70KG.
Same! When I started this journey of a healthier lifestyle, I took out processed food, sugar, sweet drinks, tried to get in 10k steps daily and the weight started coming off. I feel so much better and I’m actually enjoying it. Went from one mile daily walks to now 3 mile daily walks also includes small jogs. My goal is to become a jogger! Something I would have never been staying sedimentary because I thought I ‘hated’ running. Lol. Anyway keep it up you’re doing great! I get where you’re coming from. 😊
Sleep is extremely difficult to get enough of and to sleep and wake up at the same time everyday is impossible for someone who works split shifts of graveyards and afternoon shifts. Constantly having to change your sleep routine really sets you back :(
@brazy cant bridge Some little tweaks can help: drink only water and tea/black coffee to reduce caloric intake, eat your meals within an 8 hours window everyday (also know as intermittent fasting), make those foods at home using healthier ingredients, eat more filling foods for breakfast that will carry you through the day and eat your biggest meal last to manage calories intake more easily. If this still doesn't help, maybe making an appointment with a nutritionist and getting a professional workout plan might help, but remember that if it was simple and easy to be in a great shape then everyone would be. You will have to make some changes to see some changes, just try to make it so you can sustain them and eventually you will start to enjoy eating better and actually crave it when you feel more energized and see progress. Good luck!
I feel like I was doing this for the last 2 months.... Lost 45 lbs following your videos in 8 weeks.... Cardio to end workout for 10 minutes and an hour on my rest day, otherwise lifting 5-6 days a week. With gyms closed it has made ot hard to keep at it, but I am still trying!
I feel like I have been building a steady base. My lean body mass is going down like 3 lbs of the 48 so far. My scale measures all of that stuff. But I did use a Fit3D body scanner for my measurements and had yet to go for a rescan
I was on a 5x5 routine with atleast 2 sessions of cardio, 1st after training and 2nd seperate from lifting days, was consistent for about 8 months before lockdown This was slow and steady and was working for me. My aim was to lose fat and build muscle. But the video is right.. Boy was it tough and I really had to pay attention to my body and nutrition and make the adequate changes as and when needed. Thanks for the upload dude as always really helped me to understand more. Keep up the good work bro 💪
It surely isn't easy at all. The reason why people bulk and cut and pick one or the other, is because if you spend time focusing on one and not the other, is so much easier and you get more progress. But each one has a double-edge. Of course people are more moronic if they "Dirty Bulk" which is not recommended anyway. For me, and the way my brain works, its easier for me to focus on one and not the other. It isn't easy for sure and requires you to pay close attention to your macros and calories.
It sounds hard but it’s really not,I’m pretty fat and started working out about a month ago I’ve lost a ton of fat already and feel much stronger. All I do is watch what a I eat, walk 10k steps a day and lift weights for about a hour
@@traygraham5923 man this science is crazy tho burn fat n get buff like I been doing strength training for like 4 weeks n use to be like 270lb n now lost like 50lbs quick cleaning eating and hella protein n good carbs my chest looks like superman broad shoulders good long biceps nice triceps good back muscles I feel good and good mental can't even eat unhealthy food my body don't feel right but like I been bulking heavy but a few months ago I use to be an over weight fuck now hella change n im still just cutting hella weight n putting on hella muscle its a journey
Everybody knows "THE HOLY 3" - Jeff N. , Jeff C. and Jeremy Either, just wanted to comment this to every "gym" channel that didn't made video about this topic :D
Started eating very healthy, working out and working my core and im loosing 1-2Ib per week. I agree with you 100% !!! Iv done a high protein diet, and it didnt work, and now the low carb and normal protein and high fat for me is doing miracles!
I’m 37 and was diagnosed with Narcolepsy in 2017. It’s so hard to do anything even with the best medicine. I still go to the gym 5 days a week, and it uses all my energy up for the day pretty much. Makes me depressed feeling so damn fatigued everyday, but can’t give up. I’m currently trying to cut weight, but with bad quality sleep, I crave dumb stuff. I’m down 15 or so pounds from what I was last May, but I can’t seem to get the desire to drop another 15.
Im currety recomping. In just 2.5 months I have lost 13 pounds of body fat and gained 3 pounds of muscle! I had the advantage of high body fat and being detrained.
My goal is to get leaner. I think actually I know I’ve done amazingly over the past 2-3 months but I haven’t weighed myself in months. My goal really is to look good in the mirror not so much my bodyweight. Any tips, warnings etc.?
Great video 👌🏼. Body recomp is definitely possible and actually applies to the majority of the lifting population, contrary to what a lot of people think
It's just hard to not eat carbs on a budget. My diet is good apart from padding out my overall calories with peanut butter cause I'm broke. If I could afford loads of steaks and salmon it would be different.
@@mygoogle7684, eggs are a fantastic source of amino acids, fat, and protein. Eggs are a lot more affordable and they taste great. Canned Tuna also can be cheap sometimes, get the one with water and add your own olive oil or fat ect. Don't be discouraged, many people including Kai Greene have fallen on hard times and he is built like a rock. Maybe watch his journey?
1) know what you want and what’s your goals mines upping my calories 2) set your percentages in cards fat and protein that’s made for you 3) exercise and strength train but remember to switch up your deflect and your reps 4) keep tracking your progress and just keep it consistent 5) get enough sleep and rest make sure to not push yourself to hard
The info in these videos is legit, the funny B-roll cheers me up, makes these videos more fun and interesting than on any other channels. Please keep the fun coming with the info, subscribed!
I loved this video but what hurts is the last part. I work shifts so it's impossible to have the same sleeping pattern every day :( I'm working on ensuring I'm able to get sufficient sleep per day though.
I’ve seen the best results by doing whatever I want. I run 2 miles a day eat clean and I lose fat and have been building muscle mass. The best advice you can get is to not listen to studies.
I have been eating a 20% deficit with small breaks for about a year now and i have lost 30lb. I have also been working out 3 times a week. I have gained muscle but its definitely not that much considering how many hours I put into it. its definitely possible but prepare for the strength gains to be kinda weak
you probably didn't do a high protein diet. You gotta do a high protein diet because you need protein to build muscle. Being in a calorie deficit while eating a lot of protein and stenght training is the way to go. You lose fat through the calorie deficit, but you don't lose the muscle because you have enough protein and strengfht training builds more muscle.
@@andreavdalyan8626 my comment was about the difficulty of gaining muscle while at the same time losing fat and that people should choose one or get meh results this was 3 years ago and my goals are now very different and iv learned a lot. I alternate between cutting and bulking now. I eat a lotta protein in both but even still while cutting i really just lose fat and (hopefully) maintain the muscle I have. gains are awful or none existent during cutting its working pretty well. good progress
Love your channel mate. It’s great to find a fitness channel that speaks the truth based on facts and science rather than a channel that just sells brands etc
I am 14 years and I take 2000-2500 calories and burn 3500-4000 calories daily And I have reduced approx 3kg in 1month and also increased a lot of strength (6 times strength) by resistance training but can’t see much muscle growth Please give some tip It might be due to my age
Jackula Beaveros This type of situation is why I invested in gym equipment years ago, because of all the germs from other people touching the gym equipment. It’s a good investment.
I had a moan about it on facebook. My neighbour a few houses down has given me all his old stuff lol. 100kg of weight plates, a 16kg kettle bell and a barbell. I suppose all thats better than nothing
I do that so I can talk about the anecdotal side. It definitely helps you stay low in terms of calories but its a lot harder to eat the right amount of protein in such a small window (if you don’t have appetite stimulants 😉)
it's good for loosing weight, but on a small window, u kinda need to eat a lot for the muscle gain. I tried it myself for weight loss, 4 month down from 88kg to 58kg. But i stopped it because i cant fulfill my protein needed to build muscle. This is just from my experience, different people react differently.
@@TheTheawesomeguy35 I am fasting for 3 years now and also going to the gym and train. But I wanna now facts, because I already know what it does for me, but I don't know what it can do in general
yup. . . I lost the first 15% bf in 4-6 months, but since I was within 4kg OR 5% BF of my goal weight; I'm much lazier regarding cardio now, but I still maintain my 4 days of 1.5-2hour heavy lifting sessions a week and man is it a rollercoaster, I've only lost 2kg the last month, although my back, shoulder and leg strength have grown a tad, I'm also starting to see striations in my chest and arms, but my stomach and love handles is like Toby Macguire's spiderman in that first wrestling match; it "ain't going nowhere"
world strongest men have to keep body fat high as they need as much strength as possible to lift heavy. The fat is covering their abs. If eddie hall leaned out and cut a lot of fat his abs will pop out like coca cola cans.
i cut on 800 cal a day 1 meal fish and eggs . 0 carbs ketogenic . water fast 3 days a week . run at least 4 miles, 200 burpees and still hit the gym EVERYDAY. yea im always tired but those days when im physically drained my spirit takes over and I get it done
No gyms do not stop you from losing weight, go for a walk or run, ear less calories, play with your kids, clean the house 3x a day, cook instead of feeding out,
I heard some guy lost 12kg in just one month by following diet plan from *Next Level Diet*, so I tried that too. Although I didn't lose that much, I could say this thing really works and it's definitely worth trying
If you want to build muscles do calisthenics. You don't need equipment. Like: Push-Ups Sit-Ups Sqauts And Many other calisthenics (bodyweight) exercises build muscle and burn fat at the same time Wish you luck 💪🔥
I always liked your content because it is useful and it makes me feel able to benefit people like you ... That prompted me to create a channel and blog to present my experience to people on the Internet after it was limited to my city in training centers ... I need your support my friends ☺️
Sanu PJ high protein, high fat, higher carbs if you're skinny and have to build more muscle, or low carbs if you have too much fat. Look up "TDEE calculator" on google (or whatever platform you use) and find your maintenance calories at your training level. Good luck
Hi, the link for the meta-analysis on the effect of cardio on muscle growth seems to refer to another meta-analysis. I wanted to understand the diagram in your video about that. Thx
Ashraful Islam make sure to add rest days, also I think you should put the hiit workouts on a separate day than weight training, but entirely up to you
Is there a better feeling than eating a pizza without a guilt knowing that it wouldn't mess up your fitness plans? Agoge Diet thank you for everything!
I've been doing it....for breakfast I eat oatmeal with raisins...fruit for lunch. And chicken with vegetables for dinner. And drinking a gallon of water and eating pistachios and greek yogurt for snacks.
Also sub in grapefruit juice, carrot juice for your water on your rest days...because it's hard to eat and drink as much when you're not working out that day.
3:15 Did you just say its possible to be burning fat, while being on a calorie surplus? I think you dont quite understand the meaning of the word calorie surplus.
madj0hn exactly what I thought, but I assumed that what he meant was the overall calories burned needed to be greater than the surplus, thus the overall should still be deficits? On the other hand I think @3:55 vs @6:53 are actually contradicting each other....similar to what u pointed out
You can burn fat on a calorie surplus. You need to be sure those extra calories are going muscle protein synthesis. And of course, not a crazy amount of surplus
@@Josh729J And how exactly is that supposed to work? A surplus is a surplus, meaning you are consuming more calories than your body actually needs. A surplus will always be stored as fat, if not, then you are not a on a surplus. This is really no rocket science.
Joshua Grasser I get that, but then surplus (even protein) might end up being, well, just surplus, then we realize, it’s all about genetics genetics genetics lol
madj0hn you have to be on a surplus while lifting heavy weights because your body uses those extra calories for energy. For example, My maintenance calories is 2500. I’m trying to get bigger so I’m taking in 3000 calories a day. Because I burn some calories in my workouts, at the end of the day I’m at around 2600-2800 calories so I’m still gaining weight. But if I wanted to lose weight and still build muscle then I would go to around 2600 calories so at the end of the day after my workout, and after my muscles used the calories, I would be at 2300-2400 and I would be losing weight but I had to be in a surplus in the beginning but at the end you’re right there was no surplus but still had to start out with a surplus so my muscles have something extra to build on
2:53 determine the exact amount of calories you need to be eating around your goal
4:25 set your body recomposition macros
5:44 apply progressive overload
7:44 evaluating your progress and your energy levels as you go
9:04 avoid not getting enough sleep and doing too much cardio
you are doing god's work
Temi, is there any way I can avoid the tip you wrote at 4.25? I mean I don’t want my body to decompose before I’m dead. 🤔
Raul Araujo bruh
@@raularaujostrw LMAO I didn't even notice
Not every heroes wear Cape 🔥❤️
"sleep is one of the most important elements of gaining muscle" - me watching the video at 2am
He told once sleep is important
There’s no point learning how to gain muscle and lose fat if your not gonna do the stuff correct
Me too😂👍
Me watching it at 1:30 am
@@healthyboy2121 fuck man I don’t want to change my life like that I’m just trying to look good
If you want to start eating healthy food that is aligned with your fitness goal, be it bulking or losing fat, Next Level Diet should definitely be your next station. After completing the 28-day period, you will transition from a beginner to a well-built man. I'm not saying it's easy to stick to it, but I dare you to try.
Challenge accepted
Slow and steady, easier to maintain and healthier than constantly bulking & cutting.
I've been trying to build muscle for more than a year now, I'm going slow and steady but I'm not seeing results and it's getting frustrating. It's probably something wrong I'm doing idk.
@Obito G*59 Very very true...body recomp is for those who have moderately high body fat percentage. like 20 to 30 percent wise
@@DmxAng for me I saw results in 6 months when I started here is what you need to do train at evening go hars literally feel the burn push through it sleep then wake up the next day sleep again during the day then train again at the same time as yesterday thats pretty much it now of course there are things like learning how to activate your muscles and proper form which is also important but overall focus on these things the most
@Obito G*59
I am skinny fat, height 5"7, weight 66 kgs. Beginner
Which workout split should I follow and how many eggs should I eat in one day?
Calm down “Rick”
"Men or women with high energy reserves", what a nice guy.
Too polite
5:13 RIP Chadwick Boseman
High protein, low calorie, low impact cardio like walking... seems to work well for me. Calisthenics strength training. Thanks for the video !
I'm doing exactly this right now! How's your progress? Anything you've learned along the way? :)
How long do u walk for
@@vestty5802 30-60 minutes typically, depending on my daily schedule
@@jamesm.9285 I've started implementing weight training back in now that I have access to barbells, given my desire to gain mass. When I was doing calisthenics everyday though I had never been more ripped.
@@VentureAHighway Sounds good, best of luck in your goals! Thanks for the reply, it always helps to hear from those more experienced.
I’ve dropped 6.7KG without working out from 90.5KG to 83.8 just cut the junk foods and energy drinks and soft drinks and basically going out for an hour or two of walk every night gotta say that has helped me out a lot without even working out and the goal is to join a gym turn all those remaining FATS into Muscles being in the weight category of 70KG.
Same! When I started this journey of a healthier lifestyle, I took out processed food, sugar, sweet drinks, tried to get in 10k steps daily and the weight started coming off. I feel so much better and I’m actually enjoying it. Went from one mile daily walks to now 3 mile daily walks also includes small jogs. My goal is to become a jogger! Something I would have never been staying sedimentary because I thought I ‘hated’ running. Lol. Anyway keep it up you’re doing great! I get where you’re coming from. 😊
It's times like this i'm thankful i have some Gym equipment at home. !.
Sleep is extremely difficult to get enough of and to sleep and wake up at the same time everyday is impossible for someone who works split shifts of graveyards and afternoon shifts. Constantly having to change your sleep routine really sets you back :(
If your sleep routine is not correct then focus MORE on diet and low impact cardio (walking)
Get a different Job my friend... Fitness gotta be priority #1 and job #2
If you don’t change the way you eat you’ll never lose weight.
@brazy cant bridge try the Omad diet so you’re in a calorie deficit and can still eat that stuff
@brazy cant bridge Some little tweaks can help: drink only water and tea/black coffee to reduce caloric intake, eat your meals within an 8 hours window everyday (also know as intermittent fasting), make those foods at home using healthier ingredients, eat more filling foods for breakfast that will carry you through the day and eat your biggest meal last to manage calories intake more easily. If this still doesn't help, maybe making an appointment with a nutritionist and getting a professional workout plan might help, but remember that if it was simple and easy to be in a great shape then everyone would be. You will have to make some changes to see some changes, just try to make it so you can sustain them and eventually you will start to enjoy eating better and actually crave it when you feel more energized and see progress. Good luck!
@@vincentbeaulieu933 I’m currently doing this right now with a lot of cardio and heavybag training with push-ups I’m about 8 days in
Agreed. I cut out junk/processed food and changed to "semi" clean eating, I notice I been losing weight. Of course with weight lifting and cardio.
Yes bro you are right only exercise will not work we need to contrl our diest plans , with best exercises also
I feel like I was doing this for the last 2 months.... Lost 45 lbs following your videos in 8 weeks.... Cardio to end workout for 10 minutes and an hour on my rest day, otherwise lifting 5-6 days a week. With gyms closed it has made ot hard to keep at it, but I am still trying!
Damn! Good on you. Did u gain a lot of muscle aswell?
I feel like I have been building a steady base. My lean body mass is going down like 3 lbs of the 48 so far. My scale measures all of that stuff. But I did use a Fit3D body scanner for my measurements and had yet to go for a rescan
@@Ice_Box_Gym oh so you lost a little muscle but a lot of fat with it?
How is it going after 2 years bro? Hope all is well ♥
I was on a 5x5 routine with atleast 2 sessions of cardio, 1st after training and 2nd seperate from lifting days, was consistent for about 8 months before lockdown This was slow and steady and was working for me. My aim was to lose fat and build muscle. But the video is right.. Boy was it tough and I really had to pay attention to my body and nutrition and make the adequate changes as and when needed. Thanks for the upload dude as always really helped me to understand more. Keep up the good work bro 💪
It surely isn't easy at all. The reason why people bulk and cut and pick one or the other, is because if you spend time focusing on one and not the other, is so much easier and you get more progress. But each one has a double-edge. Of course people are more moronic if they "Dirty Bulk" which is not recommended anyway.
For me, and the way my brain works, its easier for me to focus on one and not the other. It isn't easy for sure and requires you to pay close attention to your macros and calories.
Walks,Weights and resistance bands are my godsend. Ofcourse diet is so key. Sleep is over looked aswell all great points. Love the channel bruda✌️
This guy is so dope + content oriented.i love ur channel because its so empowering.
Big up sir
Salute max..
This channel seriously changed my life… and it started with this video
It makes me feel that losing fat and building muscles is rocket science by watching your videos.
It sounds hard but it’s really not,I’m pretty fat and started working out about a month ago I’ve lost a ton of fat already and feel much stronger. All I do is watch what a I eat, walk 10k steps a day and lift weights for about a hour
@@traygraham5923 I am doing the same man and already seeing a lot of changes. A good diet and workout schedule is what all needed.
@@traygraham5923 man this science is crazy tho burn fat n get buff like I been doing strength training for like 4 weeks n use to be like 270lb n now lost like 50lbs quick cleaning eating and hella protein n good carbs my chest looks like superman broad shoulders good long biceps nice triceps good back muscles
I feel good and good mental can't even eat unhealthy food my body don't feel right but like I been bulking heavy but a few months ago I use to be an over weight fuck now hella change n im still just cutting hella weight n putting on hella muscle its a journey
@@traygraham5923 bro I need your diet plan
I like how you have at least one Bollywood / Indian movie scene in so many of your videos
Where's "HOME- QUARANTINE- WORKOUT" video? We wait for it - DAY 7.
Tyler Durden athlean x made one
Tyler Durden Jeff Nipard made one alpha destiny made one
Everybody knows "THE HOLY 3" - Jeff N. , Jeff C. and Jeremy Either, just wanted to comment this to every "gym" channel that didn't made video about this topic :D
He is going to upload it, he just gave us a deload week😂
I na mesecu da igraš, čak i tu ću poći ja
Started eating very healthy, working out and working my core and im loosing 1-2Ib per week. I agree with you 100% !!! Iv done a high protein diet, and it didnt work, and now the low carb and normal protein and high fat for me is doing miracles!
He mentions sleep and I am watching this at 1:00 o’clock in the morning
Me at 5 A.M
Coz u r CHuTiYa...😅
@@suhailchaudhary136 Bhai tam tho bade heavy driver ho😂
I’m 37 and was diagnosed with Narcolepsy in 2017. It’s so hard to do anything even with the best medicine. I still go to the gym 5 days a week, and it uses all my energy up for the day pretty much. Makes me depressed feeling so damn fatigued everyday, but can’t give up. I’m currently trying to cut weight, but with bad quality sleep, I crave dumb stuff. I’m down 15 or so pounds from what I was last May, but I can’t seem to get the desire to drop another 15.
What I'm doing is I'm losing weight but I still got my strength and I'm slightly stronger than ever
That calculator is extremely helpful. Thank you for putting that in the description as I'll be using it
Great editing love the intro! Big thanks to gravity transformation for doing such a great work.
I need all the motivation under the sun for my weight loss journey.
NINE POUNDS OF MUSCLE THATS INSANE!
Answered My Every Single Doubt ! Great Job
WHERE'S THE TIMESTAMP GUY AT?!
I was just looking for the same😂
Im currety recomping. In just 2.5 months I have lost 13 pounds of body fat and gained 3 pounds of muscle! I had the advantage of high body fat and being detrained.
Hight body fat ? How much are we talking about. I got 32% body fat. should i just stick with cardio, or can i do weight lifting.
@dhegacade lift! If you are new, or haven't consistently lifted, you could easily gain muscle in a slight deficit
My goal is to get leaner. I think actually I know I’ve done amazingly over the past 2-3 months but I haven’t weighed myself in months. My goal really is to look good in the mirror not so much my bodyweight. Any tips, warnings etc.?
Thank you so much sir very informative video 🙏🙏 love u from India
oh man, this video was really good! keep up with these amazing videos !
I like the specific numbers from the studies keep it up.
Great video 👌🏼. Body recomp is definitely possible and actually applies to the majority of the lifting population, contrary to what a lot of people think
It's just hard to not eat carbs on a budget. My diet is good apart from padding out my overall calories with peanut butter cause I'm broke. If I could afford loads of steaks and salmon it would be different.
@@mygoogle7684, eggs are a fantastic source of amino acids, fat, and protein. Eggs are a lot more affordable and they taste great. Canned Tuna also can be cheap sometimes, get the one with water and add your own olive oil or fat ect.
Don't be discouraged, many people including Kai Greene have fallen on hard times and he is built like a rock. Maybe watch his journey?
Another interesting video from an expert! Gravity would you please make a video for home training we needed more than ever!!! Cheers mate
whenever someone says my stomach is bulging all i say i im bulking
Kingsman Gaming 😂😂
Ksi be like
I'm cultivating mass!
Me listening to him talking about how critical good sleep is at 2 am
Facts
1) know what you want and what’s your goals mines upping my calories
2) set your percentages in cards fat and protein that’s made for you
3) exercise and strength train but remember to switch up your deflect and your reps
4) keep tracking your progress and just keep it consistent
5) get enough sleep and rest make sure to not push yourself to hard
Best explanation ever than the other videos on the youtube!
Can you make a video for those of us stuck at home with no weights because of virus situation?
The info in these videos is legit, the funny B-roll cheers me up, makes these videos more fun and interesting than on any other channels. Please keep the fun coming with the info, subscribed!
I loved this video but what hurts is the last part. I work shifts so it's impossible to have the same sleeping pattern every day :( I'm working on ensuring I'm able to get sufficient sleep per day though.
I’ve seen the best results by doing whatever I want. I run 2 miles a day eat clean and I lose fat and have been building muscle mass. The best advice you can get is to not listen to studies.
I have been eating a 20% deficit with small breaks for about a year now and i have lost 30lb. I have also been working out 3 times a week. I have gained muscle but its definitely not that much considering how many hours I put into it.
its definitely possible but prepare for the strength gains to be kinda weak
you probably didn't do a high protein diet. You gotta do a high protein diet because you need protein to build muscle. Being in a calorie deficit while eating a lot of protein and stenght training is the way to go. You lose fat through the calorie deficit, but you don't lose the muscle because you have enough protein and strengfht training builds more muscle.
@@andreavdalyan8626 my comment was about the difficulty of gaining muscle while at the same time losing fat and that people should choose one or get meh results
this was 3 years ago and my goals are now very different and iv learned a lot. I alternate between cutting and bulking now. I eat a lotta protein in both but even still while cutting i really just lose fat and (hopefully) maintain the muscle I have. gains are awful or none existent during cutting
its working pretty well. good progress
Yes that's possible because that what I'm doing and it's working.
Honest, scientifically supported, and well illustrated. Macros are complicated and that is what made this video pretty heavy.
Love your channel mate. It’s great to find a fitness channel that speaks the truth based on facts and science rather than a channel that just sells brands etc
I really like these videos a wealth of information. Good job!!
I am 14 years and I take 2000-2500 calories and burn 3500-4000 calories daily
And I have reduced approx 3kg in 1month and also increased a lot of strength (6 times strength) by resistance training but can’t see much muscle growth
Please give some tip
It might be due to my age
Amazing content, good and accurate information.
Probably the best video i have seen speaking about this subject. So educational.
80% of us don't have access to a gym anymore
Jackula Beaveros This type of situation is why I invested in gym equipment years ago, because of all the germs from other people touching the gym equipment. It’s a good investment.
Home work out lazy lol I’m doing it now. ✌️
NIKE Training app made all their premium workouts FREE, so go check that out 💪🏻👍🏻
I had a moan about it on facebook. My neighbour a few houses down has given me all his old stuff lol.
100kg of weight plates, a 16kg kettle bell and a barbell.
I suppose all thats better than nothing
Nardeen Nadhim really bruh ?
Your channel logo is sooooo good 🔥🔥🔥
I knew it, wolverine was on steroids🤔 We need them home workout videos though, all gyms are close because of this freakin' virus😥
It makes me feel that losing fat and building muscles is rocket science by watching your video
Max, I LOVE your videos. You pack so much great information into each video. Thank you!!
Workout. You lose weight and build muscle. Some have it easier than others. But consistency is key
I would love to see what intermittent fasting does for building muscle and loosing weight at the same time.
I do that so I can talk about the anecdotal side. It definitely helps you stay low in terms of calories but its a lot harder to eat the right amount of protein in such a small window (if you don’t have appetite stimulants 😉)
Adonis Sims yeah. Eating 150 grams of protein in 4 hours can be a challenge.
it's good for loosing weight, but on a small window, u kinda need to eat a lot for the muscle gain. I tried it myself for weight loss, 4 month down from 88kg to 58kg. But i stopped it because i cant fulfill my protein needed to build muscle. This is just from my experience, different people react differently.
@@TheTheawesomeguy35 I am fasting for 3 years now and also going to the gym and train. But I wanna now facts, because I already know what it does for me, but I don't know what it can do in general
Adonis Sims appetite stimulates 😂😂😂😂
Just eat a healthy diet and just hit the gym boom 🤯 your answer has been answered
So simple, yet so effective. That's how would I describe diet plan from NextLevelDiet. Now I belive that simplicity is the key to brilliance.
yup. . . I lost the first 15% bf in 4-6 months, but since I was within 4kg OR 5% BF of my goal weight; I'm much lazier regarding cardio now, but I still maintain my 4 days of 1.5-2hour heavy lifting sessions a week and man is it a rollercoaster, I've only lost 2kg the last month, although my back, shoulder and leg strength have grown a tad, I'm also starting to see striations in my chest and arms, but my stomach and love handles is like Toby Macguire's spiderman in that first wrestling match; it "ain't going nowhere"
Weirdddddd... I was just looking this concept up last night and you bless thee with this video 💪🏽💪🏽
Imagine loving your body.
Not that hard once you've all the muscles.
You can still love your body/ love yourself while making postivie changes
i love my body, just making minor adjustments to tune it up better.
I hate everything with my body lmao. When i think about it i het depressed xd
@Nitty Gritty everything is jiggling on me T.T use to have 23% body fat now 30%
Using the calculator is much more accurate than multiplying your weight
This is the reason why the world's strongest men don't have abs
Hey mark henry don't have any abs. He is super strong. So yes it makes sense 😊
Look at Eddie hall!
Umm eddie hall
Eddie hall has abs. His core is strong as iron.
world strongest men have to keep body fat high as they need as much strength as possible to lift heavy. The fat is covering their abs. If eddie hall leaned out and cut a lot of fat his abs will pop out like coca cola cans.
i cut on 800 cal a day 1 meal fish and eggs . 0 carbs ketogenic . water fast 3 days a week . run at least 4 miles, 200 burpees and still hit the gym EVERYDAY. yea im always tired but those days when im physically drained my spirit takes over and I get it done
also don't worry about losing strength
No gyms do not stop you from losing weight, go for a walk or run, ear less calories, play with your kids, clean the house 3x a day, cook instead of feeding out,
all restaurants pubs and cafe are closed in the uk
I heard some guy lost 12kg in just one month by following diet plan from *Next Level Diet*, so I tried that too. Although I didn't lose that much, I could say this thing really works and it's definitely worth trying
I’m just working out with a resistance band because of CORONA :(
If you want to build muscles do calisthenics.
You don't need equipment.
Like: Push-Ups Sit-Ups Sqauts And Many other calisthenics (bodyweight) exercises build muscle and burn fat at the same time
Wish you luck 💪🔥
I always liked your content because it is useful and it makes me feel able to benefit people like you ... That prompted me to create a channel and blog to present my experience to people on the Internet after it was limited to my city in training centers ... I need your support my friends
☺️
I’m still lost especially during a quarantine
Excellent video! Loads of good information
Can you please do a video about a perfect diet for extremely beginners?!
Eat more protein and start a regular workout. Soon you will not be a beginner.
Sanu PJ high protein, high fat, higher carbs if you're skinny and have to build more muscle, or low carbs if you have too much fat. Look up "TDEE calculator" on google (or whatever platform you use) and find your maintenance calories at your training level. Good luck
Thanks for the tips
By the end of the year I want to gain muscle and 30lb of muscle by the end of the year I’m 14 years and 6foot and still growing
Hhahahahahahah
I used to hate being fat until I started to hit the gym and put the work in, it was real easy for me to build muscle and lose fat at the same time.
I remember when people use to act like this was the biggest lie ever. They must feel stupid now.
great diet plan, just got mine
The Agoge diet is truly something else, do not know why, but somehow it worked better than anything else I tried for growing muscle.
my biggest issue is that I want to bulk but I hate eating, for me, eating is the boring part ?
Another great video Bro. Very informative. Thank you
Hi, the link for the meta-analysis on the effect of cardio on muscle growth seems to refer to another meta-analysis. I wanted to understand the diagram in your video about that. Thx
Loved the video! It was quite informative. 💯
Popped up in my recommended...🤷♂️
You explained it in very complicated way keep it simply it will be helpful.
How about doing some mild hit workouts every day with my weight training? Is it good?
Ashraful Islam make sure to add rest days, also I think you should put the hiit workouts on a separate day than weight training, but entirely up to you
Or you do your weight training first and do 10 minutes hiit at the end to deplete your glycogen
One of the best videos I’ve seen on this topic 👏🏼
Is there a better feeling than eating a pizza without a guilt knowing that it wouldn't mess up your fitness plans? Agoge Diet thank you for everything!
Thanks for the info
Sad to say but
Gyms are closed
I've been doing it....for breakfast I eat oatmeal with raisins...fruit for lunch. And chicken with vegetables for dinner. And drinking a gallon of water and eating pistachios and greek yogurt for snacks.
Also sub in grapefruit juice, carrot juice for your water on your rest days...because it's hard to eat and drink as much when you're not working out that day.
3:15 Did you just say its possible to be burning fat, while being on a calorie surplus? I think you dont quite understand the meaning of the word calorie surplus.
madj0hn exactly what I thought, but I assumed that what he meant was the overall calories burned needed to be greater than the surplus, thus the overall should still be deficits? On the other hand I think @3:55 vs @6:53 are actually contradicting each other....similar to what u pointed out
You can burn fat on a calorie surplus. You need to be sure those extra calories are going muscle protein synthesis. And of course, not a crazy amount of surplus
@@Josh729J And how exactly is that supposed to work? A surplus is a surplus, meaning you are consuming more calories than your body actually needs. A surplus will always be stored as fat, if not, then you are not a on a surplus. This is really no rocket science.
Joshua Grasser I get that, but then surplus (even protein) might end up being, well, just surplus, then we realize, it’s all about genetics genetics genetics lol
madj0hn you have to be on a surplus while lifting heavy weights because your body uses those extra calories for energy. For example, My maintenance calories is 2500. I’m trying to get bigger so I’m taking in 3000 calories a day. Because I burn some calories in my workouts, at the end of the day I’m at around 2600-2800 calories so I’m still gaining weight. But if I wanted to lose weight and still build muscle then I would go to around 2600 calories so at the end of the day after my workout, and after my muscles used the calories, I would be at 2300-2400 and I would be losing weight but I had to be in a surplus in the beginning but at the end you’re right there was no surplus but still had to start out with a surplus so my muscles have something extra to build on
Love your videos dude very informative 👍
Intermitent Fasting is just amazing, stop all blah blah with this guy an do do it
Yes you will build muscle as you burn fat and or calories. Point blank period 👌
@1:19, what the hell is that?
Madhur Taneja that’s belly
you here for help, I like it ty!
Greg doucette (parrot) wants to know your location.He will come through air be careful
Thank you for explaining. I got all my answers
thanks for all these videos dude, very helpful