Just checking in, coach. I've lost 80 lbs. since February now. Thanks again for all the advise. I'm within 10 lbs. of my goal weight, and then I start lean bulking!
This video is incredibly underrated, as it completes (as the video title suggests) the entire knowledge one should know or be exposed to within his or hers fitness journey, as well as great examples and scientific consensus back-ups for every major claim. Truly an important video.
I love this video. One of my pet peeves is weight loss and muscle building videos where the presenters spends a lot of time not presenting relevant information, but engaging in hyperbole and demonstrating their "personality*. I spend a lot of time watching such videos whilst screaming internally "just stop all the twoddle and present the information". This video was useful information presented directly and simply without hyperbole, which is much appreciated.
this is perfect because I just started going on a cal def like a month ago so seeing one of my favorite science gym/human body creators talking about fat loss is great. haven’t finished the video yet (i just started) but thanks !
I would like to see a study that compares muscle retention in 1000 kcal deficit vs 500 kcal deficit, but after an additional month of bulking. Especially trained individuals just don't gain muscle in a cut anymore, so faster/bigger cut would make more sense if you get the muscle back pretty fast.
Thanks for huge information that I can understand more of these things, worth the time, and someday If I have more money then I will donate it to this kind of content creators. Subscribed :)
Thank you so much for the informative video. I was curious about the tools you use to make your videos, I hope to make informative videos on health some day. :)
Sir squeeze the muscle at the top of the movement during lifting means "Should we intentionally tight the target muscle in concentric phase? Please clear my doubts sir
There is one study that compared low-fat and low-carb diet with the same reduction in calories. And this study showed that on a low-fat diet, fat loss is almost 2 times greater, and muscle loss is about 2 times less. If I understood correctly. The study is called: Calorie for calorie, dietary fat restriction results in more body fat loss than carbohydrate restriction in people with obesity Maybe you'll be interested.
Thanks for letting me know, I will check it out. I have seen other studies which compare different macronutrient distributions, which find minimal differences. Also, it is difficult to compare lean mass changes with low-carb vs low-fat diets since glycogen - and water retention along with it - is recorded as lean mass on most body composition measurements
When is the right time to start a diet? I see that I’m progressing quite well with hypertrophy. I’m concerned that if I go into a caloric deficit, my progress will slow down significantly, and I might even lose muscle mass. I am currently about 5 kilograms over the upper weight range and around 15 kilograms over the middle of the range. How do I know if it’s worth starting a diet now? If I do start, should I aim to lose just 5 kilograms to get out of the overweight category, or even go for a full cut for the first time? Although I’m not fully aware of the challenges involved in cutting, I’m doing this as a hobby, not competitively. Additionally, I’ve been into sports for many years as a hobby, but I’ve only been focusing on hypertrophy for about a year.
2:26 there are times for my rdl’s that my hands and sometimes lower back give out but i still feel a decent stimulus for my lower body. everytime i go to the gym i usually do 2 sets of dead hangs until failure and for my arm routine, i use 3 sets of farmers walks. how would i be able to get the hand failure out of my deadlifts? Should i not do the hangs on my leg days?
Q: why is my maintenance lower than my BMR? Note: I've lost over 100 lbs but hit a plateau where my maintenance cal (~1850) is lower than my BMR (~2200 at Sedentary: little or no exercise according to current BMR calculations) and if I eat my BMR worth of calories I pack on the weight fast. I'm 42, 5'10'', 210lbs and go to the gym 6 days a week for 90mins+ (eating ~1800 cal a day give or take 100, with 180gr of protein on average) . If I go down to 1650cal I do lose weight fast but I also lose strength and accumulate excessive fatigue from the gym (unable to recover). My goal was ~180lbs. (give or take 10lbs).
It is impossible for your maintenance calorie intake to be lower than BMR. Either your BMR is lower than your prediction, or you are calculating your maintenance calories wrong. There is no secret answer to this - you need to eat in a deficit to lose weight. Make sure you are accounting for all calories such as cooking oils, sauces, condiments, beverages etc. Don't try to lose weight too fast, a small deficit is fine. Good luck 👍
@FlowHighPerformance1 Thanks! I think its a combination of the long term calorie restriction and my body wanting to regain the weight i loss (I was over 310lbs for over 20 years) a long with some recomposition. Going to try getting my maintenance calories higher by slowly easing up on the long term calorie restriction (dieting periodization). My maintenance is definitely lower than the BMR calulators (been tracking and lossing for two years). Clearly I have a different BMR that's lower than calculated, like 1400-1650 would make a lot more sense. Just odd its so far off the calculated ones that worked so well before at heavier body weights.
Chart at 3:54 shows no greater gaines after 1.6 kg/body weight however chart 4:14 shows gains still continues (although not as drastic) after 1.5 kg / body weight. Can you explain this discrepancy? Are these two charts from actual studies or did you create them? By the way, love your videos.
they are both meta-analysis' derived from multiple studies. Each analysis had different inclusion criteria, meaning the studies included were not the same. They also used different statistical methods
I am 33 years old, 177 cm and 160kg and been going to the gym 6x a week since last August and whilst I do not check my weight now, I do felt difference. My calories has been constantly averaging around 1500 calories with maintenance of 2200 calories, once a week. I do feel like I am not losing weight fast enough through the body re-composition (comparing myself with others that does a lot) for the last 3 months even though I am pretty content with the muscle I felt I gained on my upper chest and quads. My question is this, for my compounds (i.e. Squats, Barbell Row, Overhead Press, Bench Press) I've been doing the 5x5 Stronglift (basically 5 sets of 5 reps). However for the accessories workout, I also do 5 sets each (I do like up to 5 accessories per day) with up to 12 reps per set. Am I overdoing? Is this too much volume for a beginner? Also is it possible for me to have 2x workouts session with the other session is just a cardio session 8+ hours from the strength training? I been going at 6 am for strength training before work and thinking of doing cardio at night after work, before sleep at around 6~7 pm, using the L-day that you've described. Second question in terms of diet. I've been eating 150g~200g of protein per day (since I was told eat 1.5g~2g per kg of the weight you want, which in my case is 100kg) whilst keeping daily intake below 1500 calories. Is it entirely possible to just consume 800 calories purely from protein intake and make use of the stored fats I have for energy instead of from carbohydrates or fats? Will it be detrimental to me being that low in calorie intake? Sorry for asking too much. I would like to lose around 60kg (100kg goal weight) by May 2025 because a friend asked me to go marathon with him like we did 13 years ago before both my ankle broke and my left knee screwed up, which made me depressed and I got obese over the years.
1. I think your routine is great. You could do fewer sets, if you don't have the time/energy, but if you have no issues, then the program is good 2. It is definitely possible to consume a very low calorie intake coming purely from protein. However, you might feel somewhat tired and lethargic with that approach, making your adherence to lifting & diet suffer. I would recommend sticking to your current intake of 1500 calories for a more modest rate of weight loss
How would you transition from a bulk to a cut? In terms of dropping calories? I’m coming off a 9 month bulk so what should I aim my weekly rate of loss a week? Is a pound weight loss per week good?
I would just drop calories by around 100-200 per week until you achieve the desired rate of loss. Around 0.5% BW per week weight loss is pretty good to start with 👍
When I start new triceps exercise in my routine, I might see increase in strength at first 6 weeks then it stop increasing not even a rep , and this might happen for so many weeks after.. it might get bigger but not increasing a rep , this might happen many times .. even if my body weight increases
Is this an accurate statement: A person’s protein needs are more closely tied to their lean body mass than total weight. Those with higher body fat percentages often have less lean mass, leading to lower protein requirements relative to their total weight.
I'm curious if there are studies like the one at 16:56 but with un-trained or minimally trained individuals (basically in the "beginner" phase). The one I saw by searching citations of the study linked was a "Fitness, Strength and Body Composition during Weight Loss in Women with Clinically Severe Obesity: A Randomised Clinical Trial". It showed 30% lean mass loss, but the diet was what I'd consider extreme (less than 1.1 g/kg of lean mass or 0.49 g/kg of total mass if I did the math right, and 580-1200 kCal with most of it being supplements only available to weight loss clinics). It'd be interesting for me to find cutting studies between the elite athletes and the obesity class 3 that I saw from citations lists. Anyway, thanks for putting all of those study results together in an easy to follow format!
Hey there, Yes, there are plenty of studies looking at body composition changes with different magnitudes of calorie deficits. The study mentioned in the video was an example which compared two different rates of weight loss which included resistance training and a high protein intake. Also note that these athletes were in their off-season. So the may have just come off a period where they weren't training at all or training minimally - which may have made them more sensitive to muscle growth. In many weight loss trial, there isn't progressive resistance training implemented. But in general, we would expect untrained individuals to experience a greater magnitude of muscle growth/retention during a deficit compared with highly trained lifters 💪
What's your take on gaintaining, like staying the same body weight for like a year or so, im planning to do it with 18% bf n somwhat skinnyfat. Also working out 4 times a week with 10-12 sets per body part
Im 5'5, female & 226 pounds. Is it possible to loss fat and build enough muscle to fill in any loose skin. Especially because I actually like being bigger i just rather it be muscle and not fat.
I don't have any experience with loose skin, but it should theoretically be possible to fill out. However, the amount of muscle that is needed to be built might not be attainable. Your best bet is to train hard and see what happens 👍
More than likely the amount of loose skin you have after gaining muscle and losing weight won’t be significant enough to show anything drastic on your body. You’ll probably only be able to notice it when you actively look and pinch around the skin
Just checking in, coach. I've lost 80 lbs. since February now. Thanks again for all the advise. I'm within 10 lbs. of my goal weight, and then I start lean bulking!
wow, that is impressive! Glad the content has been helpful 👍
This channel knows its stuff lost 60lbs since February followed Almost everything here
nice work 👍
This video is awesome and the one stop answer for anyone looking to get in shape! Thanks you for your time gathering all the data. 🙏🏾
no problem, glad to hear it 👍
This video is incredibly underrated, as it completes (as the video title suggests) the entire knowledge one should know or be exposed to within his or hers fitness journey, as well as great examples and scientific consensus back-ups for every major claim. Truly an important video.
glad it was helpful 👍
I'm blown away in this research-based video, well done! This is extremely informative and helpful!
glad to hear it 👍
I love this video. One of my pet peeves is weight loss and muscle building videos where the presenters spends a lot of time not presenting relevant information, but engaging in hyperbole and demonstrating their "personality*.
I spend a lot of time watching such videos whilst screaming internally "just stop all the twoddle and present the information". This video was useful information presented directly and simply without hyperbole, which is much appreciated.
glad to hear it 👍
This channel is very underrated it hurts for real, I hope you blow up soon and get the recognition you deserve
enjoy the content for what it is 👍
THE BEST FITNESS CHANNEL EVER ❤
This is one of the best video on YT in this topic. Thank you!
No problem, glad it was helpful 💪
I must say I definitely agree.
this is perfect because I just started going on a cal def like a month ago so seeing one of my favorite science gym/human body creators talking about fat loss is great. haven’t finished the video yet (i just started) but thanks !
no problem 👍
I would like to see a study that compares muscle retention in 1000 kcal deficit vs 500 kcal deficit, but after an additional month of bulking. Especially trained individuals just don't gain muscle in a cut anymore, so faster/bigger cut would make more sense if you get the muscle back pretty fast.
that's an interesting point 🤔
Thanks for huge information that I can understand more of these things, worth the time, and someday If I have more money then I will donate it to this kind of content creators. Subscribed :)
Glad it was helpful 👍
Thank you for all your hard work and information that you share! 👍🏾
no problem 👍
Exactly my goals and process right now 💜 thank you for sharing!
no problem 👍
I love a flow chart and visual context ❤
Excellent comprehensive video!
glad to hear it 👍
Thank you so much for the informative video. I was curious about the tools you use to make your videos, I hope to make informative videos on health some day. :)
no problem, I use powerpoint 👍
Man, I wish I had found this channel before I spent way too much money on a personal trainer.
Sir squeeze the muscle at the top of the movement during lifting means "Should we intentionally tight the target muscle in concentric phase? Please clear my doubts sir
where did you hear that? ask the person who mentioned it
No one sir, it's my opinion, I think I'm.wrong. Please clarify and explain me about my doubt sir
There is one study that compared low-fat and low-carb diet with the same reduction in calories. And this study showed that on a low-fat diet, fat loss is almost 2 times greater, and muscle loss is about 2 times less. If I understood correctly.
The study is called: Calorie for calorie, dietary fat restriction results in more body fat loss than carbohydrate restriction in people with obesity
Maybe you'll be interested.
Thanks for letting me know, I will check it out. I have seen other studies which compare different macronutrient distributions, which find minimal differences. Also, it is difficult to compare lean mass changes with low-carb vs low-fat diets since glycogen - and water retention along with it - is recorded as lean mass on most body composition measurements
This was excellent thanks
no problem 👍
When is the right time to start a diet? I see that I’m progressing quite well with hypertrophy. I’m concerned that if I go into a caloric deficit, my progress will slow down significantly, and I might even lose muscle mass. I am currently about 5 kilograms over the upper weight range and around 15 kilograms over the middle of the range. How do I know if it’s worth starting a diet now? If I do start, should I aim to lose just 5 kilograms to get out of the overweight category, or even go for a full cut for the first time? Although I’m not fully aware of the challenges involved in cutting, I’m doing this as a hobby, not competitively. Additionally, I’ve been into sports for many years as a hobby, but I’ve only been focusing on hypertrophy for about a year.
Don't be afraid of cutting. You will need to do it eventually if you want to be in a lean state
2:26 there are times for my rdl’s that my hands and sometimes lower back give out but i still feel a decent stimulus for my lower body. everytime i go to the gym i usually do 2 sets of dead hangs until failure and for my arm routine, i use 3 sets of farmers walks. how would i be able to get the hand failure out of my deadlifts? Should i not do the hangs on my leg days?
Use straps
Q: why is my maintenance lower than my BMR? Note: I've lost over 100 lbs but hit a plateau where my maintenance cal (~1850) is lower than my BMR (~2200 at Sedentary: little or no exercise according to current BMR calculations) and if I eat my BMR worth of calories I pack on the weight fast. I'm 42, 5'10'', 210lbs and go to the gym 6 days a week for 90mins+ (eating ~1800 cal a day give or take 100, with 180gr of protein on average) . If I go down to 1650cal I do lose weight fast but I also lose strength and accumulate excessive fatigue from the gym (unable to recover).
My goal was ~180lbs. (give or take 10lbs).
It is impossible for your maintenance calorie intake to be lower than BMR. Either your BMR is lower than your prediction, or you are calculating your maintenance calories wrong.
There is no secret answer to this - you need to eat in a deficit to lose weight. Make sure you are accounting for all calories such as cooking oils, sauces, condiments, beverages etc. Don't try to lose weight too fast, a small deficit is fine. Good luck 👍
@FlowHighPerformance1 Thanks!
I think its a combination of the long term calorie restriction and my body wanting to regain the weight i loss (I was over 310lbs for over 20 years) a long with some recomposition. Going to try getting my maintenance calories higher by slowly easing up on the long term calorie restriction (dieting periodization).
My maintenance is definitely lower than the BMR calulators (been tracking and lossing for two years). Clearly I have a different BMR that's lower than calculated, like 1400-1650 would make a lot more sense. Just odd its so far off the calculated ones that worked so well before at heavier body weights.
Chart at 3:54 shows no greater gaines after 1.6 kg/body weight however chart 4:14 shows gains still continues (although not as drastic) after 1.5 kg / body weight. Can you explain this discrepancy? Are these two charts from actual studies or did you create them?
By the way, love your videos.
they are both meta-analysis' derived from multiple studies. Each analysis had different inclusion criteria, meaning the studies included were not the same. They also used different statistical methods
I am 33 years old, 177 cm and 160kg and been going to the gym 6x a week since last August and whilst I do not check my weight now, I do felt difference. My calories has been constantly averaging around 1500 calories with maintenance of 2200 calories, once a week. I do feel like I am not losing weight fast enough through the body re-composition (comparing myself with others that does a lot) for the last 3 months even though I am pretty content with the muscle I felt I gained on my upper chest and quads.
My question is this, for my compounds (i.e. Squats, Barbell Row, Overhead Press, Bench Press) I've been doing the 5x5 Stronglift (basically 5 sets of 5 reps). However for the accessories workout, I also do 5 sets each (I do like up to 5 accessories per day) with up to 12 reps per set. Am I overdoing? Is this too much volume for a beginner? Also is it possible for me to have 2x workouts session with the other session is just a cardio session 8+ hours from the strength training? I been going at 6 am for strength training before work and thinking of doing cardio at night after work, before sleep at around 6~7 pm, using the L-day that you've described.
Second question in terms of diet. I've been eating 150g~200g of protein per day (since I was told eat 1.5g~2g per kg of the weight you want, which in my case is 100kg) whilst keeping daily intake below 1500 calories. Is it entirely possible to just consume 800 calories purely from protein intake and make use of the stored fats I have for energy instead of from carbohydrates or fats? Will it be detrimental to me being that low in calorie intake?
Sorry for asking too much. I would like to lose around 60kg (100kg goal weight) by May 2025 because a friend asked me to go marathon with him like we did 13 years ago before both my ankle broke and my left knee screwed up, which made me depressed and I got obese over the years.
1. I think your routine is great. You could do fewer sets, if you don't have the time/energy, but if you have no issues, then the program is good
2. It is definitely possible to consume a very low calorie intake coming purely from protein. However, you might feel somewhat tired and lethargic with that approach, making your adherence to lifting & diet suffer. I would recommend sticking to your current intake of 1500 calories for a more modest rate of weight loss
Are there any supplements that support muscle gain aside from protein powder?
creatine monohydrate
Thanks.
no problem 👍
Thanksfor this vid man
no problem 👍
This feels like a crime to watch this video free👍
9/10 fitness video.
But when i played it at x1.25 speed, it's 10/10
🤣
How would you transition from a bulk to a cut? In terms of dropping calories? I’m coming off a 9 month bulk so what should I aim my weekly rate of loss a week? Is a pound weight loss per week good?
I would just drop calories by around 100-200 per week until you achieve the desired rate of loss. Around 0.5% BW per week weight loss is pretty good to start with 👍
@@FlowHighPerformance1thank you! Will aim for this.
When I start new triceps exercise in my routine, I might see increase in strength at first 6 weeks then it stop increasing not even a rep , and this might happen for so many weeks after.. it might get bigger but not increasing a rep , this might happen many times .. even if my body weight increases
Is this an accurate statement: A person’s protein needs are more closely tied to their lean body mass than total weight. Those with higher body fat percentages often have less lean mass, leading to lower protein requirements relative to their total weight.
Yes, that is well said. Check out this video for more detail on how to scale protein intake based on body fat th-cam.com/video/t_UQz2pTpQc/w-d-xo.html
@@FlowHighPerformance1 amazing, thanks. Based on that I need 1.2g/kg which is almost exactly what I've been hitting.
Do overweight/obese people need weight training or is cardio enough? I just want to loose weight.
cardio alone is fine if you just want to lose weight. but remember, diet is the #1 priority for weight loss 👍
I'm curious if there are studies like the one at 16:56 but with un-trained or minimally trained individuals (basically in the "beginner" phase).
The one I saw by searching citations of the study linked was a "Fitness, Strength and Body Composition during Weight Loss in Women with Clinically Severe Obesity: A Randomised Clinical Trial".
It showed 30% lean mass loss, but the diet was what I'd consider extreme (less than 1.1 g/kg of lean mass or 0.49 g/kg of total mass if I did the math right, and 580-1200 kCal with most of it being supplements only available to weight loss clinics).
It'd be interesting for me to find cutting studies between the elite athletes and the obesity class 3 that I saw from citations lists.
Anyway, thanks for putting all of those study results together in an easy to follow format!
Hey there,
Yes, there are plenty of studies looking at body composition changes with different magnitudes of calorie deficits. The study mentioned in the video was an example which compared two different rates of weight loss which included resistance training and a high protein intake. Also note that these athletes were in their off-season. So the may have just come off a period where they weren't training at all or training minimally - which may have made them more sensitive to muscle growth.
In many weight loss trial, there isn't progressive resistance training implemented. But in general, we would expect untrained individuals to experience a greater magnitude of muscle growth/retention during a deficit compared with highly trained lifters 💪
What's your take on gaintaining, like staying the same body weight for like a year or so, im planning to do it with 18% bf n somwhat skinnyfat. Also working out 4 times a week with 10-12 sets per body part
I think it is fine, and will work well to build muscle 👍
@FlowHighPerformance1 is 0.8 grams per lb of protein enough
the best!
💪
Whats your take on gaing a lb for 1 week and then lose .5-1lb the next week?
I'd say that is essentially just maintaining
maintaining my protein intake is hard man...
it is. you can always set a slightly lower protein target which might be more manageable
I would strongly suggest instead training to 1-0 RIR in the 5 to 8 rep range to maximise stimulis and minimise fatigue mechanisms.
Im 5'5, female & 226 pounds. Is it possible to loss fat and build enough muscle to fill in any loose skin. Especially because I actually like being bigger i just rather it be muscle and not fat.
I don't have any experience with loose skin, but it should theoretically be possible to fill out. However, the amount of muscle that is needed to be built might not be attainable. Your best bet is to train hard and see what happens 👍
More than likely the amount of loose skin you have after gaining muscle and losing weight won’t be significant enough to show anything drastic on your body. You’ll probably only be able to notice it when you actively look and pinch around the skin
So let's say I'm 15% bf should I get to 20-25% of bf by lean bulking and then do a slow cut like 100-200 calorie deficit?
You could if you want. But I'd say you could just maintain at 15% and build muscle just fine 👍
@@FlowHighPerformance1 how long will it take to get muscles like bodybuilders?
You can main gain. It will be slower but it beats having to yo-yo between large cuts and bulks.
It would be helpful to get your c peptide measured,if it is on higher side,you can start with 16:8 fasting
🤔
There is always a fasting or keto believers
Liyam
whats the tldr xD
watch from 19:18