So much thanks! Don't forget red delta project also has a podcast you mgith find interesting where I put some of my best stuff plus interviews from other's on the topics.
@@bestboy007 This is late as fuck, but for anyone else who sees this. Strength and muscle mass are strongly correlated. Even if you follow a so called hypertrophy routine, you still have to get progressive overload aka get stronger over time to build more and more muscle.
Eating too much is the hardest thing for me. I see everyone else eating so much, I think its time to eat when it is not "my time to eat." I mean, at home, when I'm driving, when I'm visiting an office that has a deli in it(daily), visiting my old college, everyone is eating. If I listen to my body for two days, I lose 3 lbs. I always stop listening to my body and let the influence of society take over right after those two days. This is my public statement saying that I am not doing that anymore. Thank you for the video.
I started thinking about this topic when I realized I was eating more to build muscle; but then taking massive poops the next day. It struck me as odd that I was literally shitting out most of what I was eating. Then it suddenly dawned on me that I didn't need as much food as I thought I did. Since then I've switched to intermittent fasting and typically eat about once every 20-27 hours. I've put on muscle and gotten much stronger since then; as well as cut my grocery bill in half.
would you mind if i ask what type of exercices you do?i am doing intermittent fasting also 18 to 20 hourrs everyday.i do a lot of bodyweights and dumbell workouts.
Not at all. I do all body weight/ calisthenics but free style. My workouts don't involve reps or even sets, but of exploring the possibilities of movement with every position I'm in. If you've ever watched the "bar starz" crew, take that kind of free movement but apply that to planks, push ups, dips, squats etc and you have my workout in a nut shell.
What always struck me was that guys not much bigger than me were eating twice as many calories. I always thought that they were not absorbing all that energy and their bodies were just being inefficient.
Matt, thanks for this video. I've been thinking about this a lot lately. I work out, and I eat around 3200 calories per day (more on my intense training days, less on my lighter days). And I struggle to eat it all. AND I've gotten fatter. I really am starting to realize the truth to what you keep hitting home: muscle building comes from the neural and hormonal response, not necessarily from the food. The food helps your body recover and facilitates the metabolic processes. I feel better, and have better workouts, when I eat less. Specifically, when I cut out the starchy carbs (potatoes, grains, cereals, etc.) and get most of my carbs from fruit, fats from nuts, and protein from legumes (beans, lentils, tofu, tempeh, etc.). Thanks for breaking down all this crazy information for us into the Delta Principles. It makes such a huge difference.
Wow dude you're answers are bs free and you're straight to the point. Just started bodyweight training and I think I will listen to you. Keep up the good work brother. :-)
Wow. I’ve been saying this for so long just because of how logical it is and based on my personal experience. As soon as I (incrementally) dropped my calories from around 6-8000 per day to around 2000 (sometimes less!) weighing 200 lbs, I started to get a lot stronger. My weight may not have gone up, but it didn’t go down. I also have more definition- so.. Added muscle/strength while losing fat. Thanks for posting a video on this! First time I’ve seen one!
it has been like 4 years since i started watching your videos and every time i open youtube i still find a useful video that is exactly what i needed . thank you for your effort and honesty. respect ❤
What the F is happening here? Usually the TH-cam comments are what we all know they are, but these comments here are constructive, well thought out and everything. You could write a book with that info on these comments. Thanks to everyone who contributed here. Back on topic, thanks for the video. Been watching A LOT of related stuff during the last few months (due to my heavy interest in calisthenics (still a beginner though)) and this point of view is quite different from most out there, which can be said about RedDeltaProject in general. Recently found the podcast and been listening a lot. Funny thing here is that I've heard someone saying this "x grams of protein per lean muscle mass" but a lot more common view is "x grams per total body mass". Of course to be on the safe side I've followed the latter. Thus I've eaten 2g of protein per total body weight in kg (~1g/lbs) which for me is 160g of protein daily (800grams of meat loaf if I think about today's menu), but to tell the truth I'm struggling to get to 120g per day even. That's quite a juggle since I'm trying to keep my caloric balance on a slight deficit. With this info here (0.8g/kg lean mass) I'd be fine with 60+ grams of protein daily. A lot more doable goal. Makes me wonder if that's even close to being enough. BUT, from what I've learned from this video just now I can try it myself. Such a simple thing yet most of us (including and especially me) are too stupid to even think of that ourselves.
+Teo Ritola (Teosto) I know right?! I highly respect and value this audience. I definitely think they are on a much higher level than the typical YT haters and such. You guys are simply the best as I've learned a lot from you all. I once received a recommendation from a sports nutritionist to aim for about 90 grams of protein a day, that's roughly 30 at breakfast, lunch and dinner if you eat just 3 square meals a day. That turned out to make each meal very rich in protein and that's just 90g! I think the more important thing is to get protein throughout the day rather than just all in a big chunk here and there. Just my experience though.
+Teo Ritola (Teosto) I was wondering why this phenomenon is happening too, it's unbelievable. I think it's because Matt is the most honest guy in the business, who keeps things simple and explains everything with the intent of helping us to get results.
Matt, I'm really getting a lot out of this channel. I'm especially interested in how chain and tension training apply to sports. During my run yesterday, I realized that running is predominantly posterior chain movement. By focusing on increasing tension throughout my posterior chain, and especially in the hip "master" joint, I had an amazing run! So, thanks to you for helping me understand and implement these ideas into both the gym and other sports. Look forward to learning more.
Matt, love your work! Only found your channel a week or so ago but I've already watched well over 100 videos! I kinda feel like you are speaking directly to me with some of your stuff!!!😂😂😂 Especially this vid from about 4 minutes in. That was me for about 2 years! But now I'm loving body weight training again and have started the CC program. Thanks Matt, keep up the great work!
RedDeltaProject ohhhhh you shouldn't have said that, you'll never get rid of me! 😂😂😂 I've only got about a million questions.. How about a vid on ankle mobilisation to improve squats. I cheated and bought squat shoes for barbell Squats... 😁 But with 3 herniated discs, I'm not meant to do barbell Squats hence body weight exercises and CC.. Thanks again! "Be fit and live free"!
1.) You dont need a surplus, by its own definition. 2.) It's stimulation of the muscle that maked growth. 3.) Nobody has the right to tell you whether you should or should not do a surplus. It's blind guessing. 4.) Figure it out yourself, you know yourself and your body more than anybody ekse. Listen to it.
Much respect and appreciation Walt, always hold a ton of respect for nutritionists such as yourself. You're doing the world a lot of good and I'm very grateful.
I saw a Labour today and My eyes were stucked on his big triceps. Barely he eats protein I guess but still has a define arm that we all want. Work Hard, Listen to your Body.
The strongest and most muscular animals in the wild don't think about eating -- how much or of what kind -- they go by how they feel. I believe that when you're in tune with your body and know its needs (not the wants or cravings) then you're in better condition to make amazing gains.
“I heard the Messenger of Allah (ﷺ) say: ‘A human being fills no worse vessel than his stomach. It is sufficient for a human being to eat a few mouthfuls to keep his spine straight. But if he must (fill it), then one third of food, one third for drink and one third for air.’”
I have watched a few of your videos and I have to say you are legit. I love that you don't fool round - straight to the point with common sense advice and recommendations. You deserve way more subscribers. Looks like I have lots of your videos to go through! I love that you used to do bike racing too. That is awesome. I am a runner so I burn calories like a furnace but since I am middle aged (47) I am working to keep lean (and competitive!). My current favorite workout is to do an easy 10-12 mile run and stop and do 45-50 push-ups per mile. The pushups are always to failure but I shoot for at least 500. I've stayed consistent and am seeing some results despite not eating tons of calories. Thanks for taking the time to give us all this advice!
Welcome Mark and thanks for dropping by. Big time respect for you and your running workouts. I was always a biker because I can't run to save my life. (I would not fare well during a zombie attack).
My guess is that the body shuts down protein synthesis at a certain BF percentage and switches to survival mode, no matter if calorie deficit or surplus. Where this point is depends on genetics. Some people have to give up on 8% BF and sixpack abs in order to get stronger and more muscular. I'm at around 12% BF and making progress the first time in decades.
I absolutely agree with this video, I downloaded your E-book on fitness independence and just had to say it has awakened me to the realization of actual fitness in my own words. There are too many experts telling us we need a generic diet where as they fail to take into consideration different factors like you mentioned especially medical! I Greatly Thank you.
Thanks dude started off with calisthenics because I couldn't go to a gym, transitioned to gym. now Im back at calisthenics due to quarantine and thanks to your videos i think i will stick with it!
Welcome and hope you're getting stronger there Damian, don't forget to check out some of the new push-up and short calisthenics videos I'm posting that you can do at home in my Micro Workouts playlist@
I do hard core IF fasting and as I progressed from my daily 16 hour plus fast to occasional, one meal a day to a monthly 48 hour fast and have had no issues gaining muscle.
@@shahidlucky6903 Yes because when fast your testosterone and HGH stay elevated. I Work out in a fasted state so after my workout I eat calorie dense meal. But I am athletic built not bulky.
@@davidh5573 ok so you gained muscle mass with this did you also gained some weight of your lean mass i mean by number And can you please share your Instagramprofile i wanted to see and follow tou i am fed up with my diet plan eat 5 meals a day and gain muscle i want to learn the right way of doing that
Keto Calisthenics let's say you go from 2 one arm pushups to 5. does that mean you built muscle or that your nervous system got better at coordinating motor units to produce more force?
+onceuponthecross1 In that case I would say it's muscle. In my experience the CNS adaptations are more likely to happen for skill based things such as handstands. For example, you can do a static handstand hold everyday and keep improving for a good while, the same is true of leg raises actually. I once did them everyday for 10 days and gained 1 rep everyday, the result was my video on Leg Raises were I recorded 10 perfect CC no Bullshit 2-1-2 second reps. Check it out!
well this is refreshing... i knew it.. all of the information overload from other "fitness influencers" on YT and the countless hours I've spent.........I was just exhausted
It's amazing how much confusion can be cleared up by understanding definitions. I think generally, if hypertrophy is the entire goal, surplus is a good thing because you know your body has all the nutrients available. With that said, any amount of surplus is inefficient. Probably the best general fitness advice would be that a "bulking" phase doesn't need to mean eating to discomfort as some body builders do, coming out of a "cut" and just eating naturally will do unless you are truly in a finely tuned athletic status. One question this gets me thinking of is in the deeper science. My understanding is that both the muscles and fat cells are glycogen storage mechanisms. When fat cells are hypertrophic, they are storing significant glycogen as ATP. The reason why insulin is bad for weight loss is that it is telling cells that there is already sugar in the bloodstream for use, so fat cells will not release their stores to charge the muscles. In another video, you mentioned that as a burner, you feel better with carbs because your muscles feel more solid. Is this because all the glucose from carbs is going straight to your muscles as ADP, effectively making them hypertrophic in the same way that fat cells are? Meanwhile, being more on the side of builder, carbs are being stored in my fat cells as ATP? The implication of this is, for a builder, all a surplus is doing is filling up fat cells, rather than pumping up muscles, while a burner on surplus is going to tend to swell the muscles. "Bulking" isn't quite the answer for either to get lasting hypertrophy, but for a builder, such a phase would ensure that there is energy for the muscles to train through a cut, and for the burner, it would tend to overpower training during the bulk. No qualifications on any subject to say any of that, sorry if the terms are garbled. I just thought maybe there's a thought in there that can be untangled and provide a line of best fit.
You're on the right track here Maxwell, but there are a few key points to keep in mind a) You don't store ATP your synthesize it from your energy stores. b) insulin is a storage hormone but it doesn't cause weight gain or prohibit weight loss since the net change depends on the balance between storage and utilization. b) Insulin can store fat, but it will store carbs in your liver and muscle cells first (mostly). It's helpful to keep in mind that both building muscle and burning fat depend on a functional demand first. You can manipulate hormones and diet all you like but the whole process depends on what you're asking your body to functionally do in the first place.
"protein industries" are feeding us the thought that we need to consume a lot of protein to grow or simply maintain, even making us afraid of losing muscle if not eating enough protein
Hey Matt, I think the difficult part is to know whether you ate more or less. For this it is reccomended eating always the same things and eyeball/use volume to count the food intake. Or counting calories becomes dreadry. For example it is easy to know if everyday you eat 3 chicken breasts, 3 cups of rice, 3 spoons of oil, 3 eggs. Veggies as many as you whish, maybe one fruit. I gained too much fat bulking, and you are right, eat big to get big is bad advice. Now I am in a cut, but I started to reduce my belly fat only after I begun eating basic, easy to count food, like the above. And I keep my rep low and workout brief.
+Giovanni That's why all progression, in both diet and exercise comes from a foundation of consistency. When the diet is consistent it's super easy to know if you're eating more or less because it's different from what you normally do. Too much variety makes progress difficult and a guessing game.
I think that the point of this video is essentially to say that an EXCESSIVE caloric surplus isn't always necessary to build muscle mass; in other words, that taking in far more calories than what you really need (to build muscle) will only result in more fat gain. I did this years ago with a dirty bulk and wound up being at 22% body fat... And this was all primarily upper body. Not good; a clean bulk is better - because once you've grown new fat cells, you can never get rid of them (so I've heard).
You're right, once you've got 'em they're here to stay (sans liposuction of course) That, and research is now suggesting that excess body fat can have an estrogenic effect on the body ie. it's like anti-steroids.
FeedtheBeast same here, many people say i have to eat 1 gram of protein per pound. i only eat about 70-100 gram protein and i still build muscle and get stronger on some exercise.
Bro I bet on you. Your are the man. You fucking opened my eyes. You were the only one whom I had to hear. And I wondered why the hell was I getting fat even after workouts. Thanks man. Regards-
If you have fat, your body will use it as source of energy, dont need to eat more, just need to eat enough protein, until your fat burn off then you can add more food
Dear sit i want to gain muscle mass with healthy weight gain what should i do did this principal also applying for me should i also eat normal not in surplus
I think tho that if you upgrade your engine to a bigger one you will need more fuel so the same with muscle the more you build the more demand for energy you need to consume to maintain it so surplus ensure that you will not lose all the gains you have made and you will have some fat for days that may be dry of food not all of us have the ability to eat what we need when we need
I believe the thinking is your muscles require extra (surplus) cells in order to grow new cells (muscle) weather this is true or not I do not know. You are correct though, you can build strength and muscle buy eating less than your daily need. There is no perfect system, the body is just awesome and any form of good quality exercise/tension will build muscle, provided you're serious about your training, train with focus and no distractions and progress as you've said in many videos. If you want more information on food/nutrition/no diet diets, check out Paul Chek's youtube channel, he also has a book "How to Eat, Move and be Healthy" which actually makes you test your body by eating foods and judging how you feel, probably the best purchase I have ever made
+Craig Alexander Thanks for the rec Craig! Always a good idea to listen to the body and see how foods are effecting you. That's some of the best feedback you'll ever get as to what's actually good for you or not.
I have been training for some weeks now and i have been lossing body fat and gained some strength, i am liking the principles of not going to failure and working out everyday because I have been training mostly calisthenics and liss but I have noticed that I am missing those muscle pumps you get with hardcore weight lifting at the gym, the problem is that most of the time I would have been sore for days even weeks doing so, my question is, do I need those type of pumps in order to build muscle? and is it better to work out 100% at once and imaginatively twice per week, I say this because its very hard to work out to a 100%, and on a sustainable way it is harder, maybe it is only an idea for some, maybe a reality for the very experienced or juiced experienced, but even if you imply that you go 100% twice a week juiced or not it will be actually training to 95-85% on your first work out and then 75-60%.
+ebony black It will actually fit my carb intake schedule i am planing on lifting heavier with short to medium range sets on no carb days and ligther but exhausting and rep demanding sets on carb days, thanks man I appreciate your reply.
@@noriorck4017 No problem man. I'm doing high intensity and light days depending on how I feel or how much I slept. And I think your strategy will make you lose fat and build muscle faster. But don't you have to have high carb days on high intensity days and low carb on light days? I don't know. That's the way I've seen 99% of people do. But good luck man.
@@Beebeepbooboop I actually train fasted when I go heavy, it is just the way I have been feeling during my workouts and keep in mind that the creatine phosphate system is the one that works when you lift very heavy so carbs won't help that much, I prefer to increase other hormone levels by fasting when I lift heavy, when you do large amounts of reps until you reach fatigue and soreness you will start using glucose and glucose reserves so after strenuous exercise your body will respond storing more glucose on your muscles giving you a muscle growth appearence and if you do it for longer periods of time a muscle builder look, basically you grow due to glucose reserves and muscle fiber growth, we are speaking here about both sarcoplasmic hypertrophy and myofibrillar hypertrophy, sarcoplasmic hypertrophy is the increase in the cytoplasm of the muscle with the purpose to use glucose as fuel within the muscle, and increased strength comes with the ability to use more muscle fibers at once so when you train very very heavy 1 -3 reps your body responds by improving the neuronal response and maybe some growth if you do lots of sets, when you train heavy from 4 to 6 your body responds with more muscle fiber growth or myofibrillar hyperthrophy and maybe by creating more muslce fibers, that is why he mentions that some people ask him why he advices on high reps sometimes and low reps others so he responds: because both of them have worked for me and of course because he is targeting all kinds of growth, II have been logging my workouts every day now and I am focusing more on perfect form and muscle tension instead of rep count on heavy days and then I go crazy with reps on light days. I have found that training heavy helps me accomplish more reps on lighter sets maybe because you start activating more fibers, I hope you find this useful, here is a link with some more info about reps and hypertrophy codycordeiro.com/2014/10/19/the-low-down-on-hypertrophy-sarcoplasmic-vs-sarcomere-aka-myofibrillar/. Take care bro, and thanks for the reply, I might be posting my advance here on youtube once I finish my transformation.
This video should have 1 trillion views. I'm so sick and tired of the calorie surplus nonsense, spilled by almost every fitness "expert" here on TH-cam.
I usually take in about 3,000- 3,500 calories a day. Little idea of distribution of macros but I include some carbs, fats and proteins at each meal so I believe it's pretty equal between all 3. Maybe a little higher in carbs as I've awlays done better with more carbs rather than less.
You're a MAD genius Sir. Thank you for this info. I'm guilty of doing random exercises in the gym though taking me 1-1.5 hrs in the gym. Is it okay if I train push up in weekdays and train at the gym with weights and pull ups in the weekends? I dont have access to bars at my home.
For sure, the thing to watch out for is if you're making progress from one workout to the next. Keep a log and track how you feel. If you're feeling run down and it's getting harder to make progress you might need to back off a bit.
Hi Matt , what's your view on 1g protein per 1lb of body weight ? I really struggle with this as in stomach gas . I weigh 244lbs . I've heard some trainers like Al Kavadlo say it's not necessary .
+Dave Clifford The fitness industry wants you to believe that more is better so you buy bullshit products. The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. Try 100-175g of protein depending on your type of training.
Hi there, I'm curious as to what your thoughts are on Intermittent Fasting? Apparently the release of Human Growth Hormone aids muscle growth and by fasting, your body uses its own fat as a fuel source during the workout. Feels weird working out on an empty stomach after eating my last meal the night before, but I have never felt better. The whole fitness industry seems like a scam with all its expensive protein supplements and powders.
Can't argue against something that makes you feel good. And yea, never forget that getting in shape is a natural process and Mother Nature doesn't require anything we humans have cooked up in a lab to effectively work.
Something that's simple and based on basic movements with a simple progression system that makes it easier to work your muscles harder over time. I would argue that would be my Grind-Style method (You can check out the book here: www.amazon.com/dp/B07VNBFJDP) since it's basic compound muscle and simple progressions that don't require a lot of skills that can keep your muscle building in check. I will also make a new video soon addressing this topic in more details.
If I'm about 150lbs, and I'm trying to get to about 170lbs lean. I need SOME caloric surplus to 'add mass' -- with muscle tension to make it mostly muscle mass, no?
Keep in mind that you're already carrying around a calorie surplus in your body fat. But yes, you do want to make sure you're eating enough to fuel your training and recovery. However, I'm not a big fan of proactive eating a lot in the name of muscle growth because a lot of guys overdo it and just get fatter. If your training requires more food your body should ask for it. As I always say, I don't build muscle because I eat more. I eat more because I'm building muscle.
Sensible. Thanks. I figure, yeah, a minor surplus gives the body a 'growth' vector, but considering how slowly muscles is built, a major surplus is useless.
THEN HOW COME EVERY SINGLE PERSON SAYS TO EAT OVER A SURPLUS. IS IT A MARKETING PLOY IN THE FIRST PLACE TO SELL MORE SUPPLEMENTS? LITERALLY EVERYBODY TALKS ABOUT GOING ON A SURPLUS, EVEN A SLIGHT SURPLUS.
it's a misinterpretation of what's actually going on. if you eat more and build muscle, that's often interpreted as a "surplus" but of course it isn't a surplus because you've used it to build muscle. If you eat more and use it, it's not a surplus by definition. We've just gotten used to calling it something it's not. Like how we call organic hot dogs "all natural". it's a perception, but it's not real.
hey man i have to tell you that for the first time in my lfie i made some gains, and i realized that i was lacking protein and when i upped the protein it made a difference, but the main thing to start everthing off was the consistency in working out, after so much trial and error i have somewhat of an idea but it's so hard man, i also realized that my sleep isn't good so i will try to improve that. thanks for your advice
Wanted to gain muscle mass in my back and legs but celiac and sensitive stomach. The thought of eating more than once or twice a day really discouraged me and my wallet can't afford that. So that's how I found this video
Hey Matt, I think you forgot to mention quality of the food at the end of the video. You know if someone's focus is not at the quality of the food, like "does this even contains protein at all what I am eating".
+RedDeltaProject ah. I got you. haha. Also, could you build muscle with high intensity swimming? It sort of is a form of cardio, but there is also resistance (pulling water). my question is if the intensity is there and your arm and legs pretty much give out due to high fatigue, muscles would be built correct?
You certainly can build some muscle with swimming, the bulk of the fatigue will probably come from more of a fatigue of the "cardio system" as opposed to metabolic fatigue in the muscle itself.
Hi Matt! I eat twice a day, no snacks.... I eat only what I need.... I have increased muscle mass and decreased fat percentage.... If I want to increase 10 kilogrammes, what should I do?
Stay the course! If what you're doing has been working, just keep on trucking! Eat more if your appetite increases (don't restrict yourself in other words) and be sure to focus on making progress in your workouts.
@@RedDeltaProject excellent, will do... the only error I commit is sometimes I am very hungry and I have eaten more than I need... then I notice that my weight decreases in 1kgr or so, and I feel that I have overeaten.... but when I eat only what I need, I feel my weight begins to increase
Sir , what do you recomend me? Because i want to start an Functional training camp outdoors and i dont know what to do to have my first clients , should i go to a park and wait until people come? Or can i promote this trough internet too?
Start on the internet for sure, especially now. Create posts that offer valuable information, like diet and workout tips and mention your training camp as a place where people can meet up and get more in-person instruction. See if you can target your message locally with local hash tags and such
you can still build muscle but gaining weight will make you bigger faster. Itll also help you get stronger you'll be lifting a bigger weight while your heavier and progress form there.
@@ibrahimismail7881 But I’m underweight. So I don’t think I can build much on the body weight I have. I have a lot of muscles and tried to build more but no results because I have anymore mass to build muscles on
So, I'm a teenager and my BMR is about 1700 calories a day. If I ate 1500-1600 calories a day and just burned off 300-400 calories a day by doing some extra cardio paired with a decent 1 hour strength workout, would this be alright or would it be overtraining because I'm using a lot of my limited calories on the cardio workout and then leaving some energy for the actual workout. Even if I do finish the workout, would this strategy work or would it cause problems for me?
A surplus is more than you need, and with eating, the amount you "need" is what would maintain your weight. It is literally impossible to gain weight unless you eat more calories than you expend. You cannot gain weight unless you are in a calories surplus. By definition.
@@RedDeltaProject Other things being equal, gaining muscle means gaining weight. You can of course maintain or even lose weight and gain muscle by losing fat at the same time.
He says he used to eat 5000 calories then he cut down to half, which is 2.5kcal , completely makes sense. Bloke might still be eating in a surplus for 2.5k, cuz its a surplus for a large amount of peeps with normal height and weight 😄
This is just a misunderstanding of the concept of a caloric surplus. You need to eat more to have more energy to train more to promote more muscle synthesis
No you don't. It's not like you won't be able to train if you don't eat more. Muscle building workouts burn relatively few calories and don't require extra food to complete.
@@RedDeltaProject THAT IS SO TRUE. That's why you'll still see people lifting wieghts consistently everyday/week and theyre overweight and fat not ripped like you'd expect. Sure they are strong and muscular but alot of their weight is just fat not really muscle fat can be an illusion to look bigger though but itll come at a cost.
Being in a caloric surplus doenst mean you dont need it. It means that, by average, your daily intake needs to be increased because of your increase in activity. Basically your needs become increased, your body doesnt want to grow because it takes too much energy. It would rather use that energy to produce sperm or other reproducing products.
Really great advice in every video you post! The funny thing is - after 10 videos I still don't know your name - a small advice to you then :) - why don't you introduce yourself with each video?
Wish I could thumb this both up and down. But more up so thats what it gets =) I have also gotten a bit hung up on how people use the word surplus here, but I also think that you missed a few points. Like commented below here to grow muscle the body will probably need more energy, and protein etc, then before. Both for the growing of the muscle and for using it afterwards, but this is still not a surplus! I'ts just an increased need, first temporary for the building and then a new maintenance level. I think the root of this misconception, or maybe rather misuse of the word, is twofold. Firstly there no way in heck you can eat _exactly_ the amount of energy your body needs, so to be sure to get enough the easy way is to put in a bit extra. And secondly the 'calories in' doesn't nescesarily have to be equivalent to things you put in your mouth, available energy should ofcourse be counted from all sources, ie also body fat you burn. But that is ofcourse even more of a nightmare to actually calculate since that varies with a ton of factors.
Thanks for this post because this subject has been driving me crazy. I am a IF faster for the past two years for health reason and weight flew off started to gain muscle without really trying and there are HGH and testosterone factors that go into effect with fasting that assist in muscle growth but as I became more of a fat burner for energy than a sugar burner my appetite slowed down and in my eating windows my food consumption would become lower but I would still gain even muscle at age 43 just doing calisthenics and I was worried I would loose what I gained because my protein consumption was lower that usual.
by far best coach on youtube, hands down! most responsible answers/advice anyone gives out there as far as I know!
So much thanks! Don't forget red delta project also has a podcast you mgith find interesting where I put some of my best stuff plus interviews from other's on the topics.
99.9 percent of TH-cam is just nonsense ..... It's a shame that such a channel does not get the credit it deserves ...
BAGAMES I Agree
what is the best calisthenics routine for muscle mass? dOnt care about strength.
@@bestboy007 This is late as fuck, but for anyone else who sees this. Strength and muscle mass are strongly correlated. Even if you follow a so called hypertrophy routine, you still have to get progressive overload aka get stronger over time to build more and more muscle.
Recently it growing faster than before. 💪😎🔥🔥🔥
@@marcelloantoniodreier4795 brother i need some help can you please guide me i just want to know that eating in calorie surpluses is necessary or not
This dude and Jeff from Athlean X are my go to’s. BAR NONE!!! 💯👌🏽 no bs, no fluff, just knowledge
Thanks Andres, feel free to drop questions I can help answer any time.
Gregg Doucette is good also he is an IFBB pro and he is against bulking.
@@RedDeltaProjectbro I want to gain muscle should I eat a lot any tips from you please
Eating too much is the hardest thing for me. I see everyone else eating so much, I think its time to eat when it is not "my time to eat." I mean, at home, when I'm driving, when I'm visiting an office that has a deli in it(daily), visiting my old college, everyone is eating. If I listen to my body for two days, I lose 3 lbs. I always stop listening to my body and let the influence of society take over right after those two days. This is my public statement saying that I am not doing that anymore. Thank you for the video.
I started thinking about this topic when I realized I was eating more to build muscle; but then taking massive poops the next day. It struck me as odd that I was literally shitting out most of what I was eating. Then it suddenly dawned on me that I didn't need as much food as I thought I did. Since then I've switched to intermittent fasting and typically eat about once every 20-27 hours. I've put on muscle and gotten much stronger since then; as well as cut my grocery bill in half.
would you mind if i ask what type of exercices you do?i am doing intermittent fasting also 18 to 20 hourrs everyday.i do a lot of bodyweights and dumbell workouts.
Not at all. I do all body weight/ calisthenics but free style. My workouts don't involve reps or even sets, but of exploring the possibilities of movement with every position I'm in. If you've ever watched the "bar starz" crew, take that kind of free movement but apply that to planks, push ups, dips, squats etc and you have my workout in a nut shell.
ok.thanks for your reply.i appreciate it.
can I ask how long more do you fast after a workout? eg what time you work out each day and then what time do you finally eat?
What always struck me was that guys not much bigger than me were eating twice as many calories. I always thought that they were not absorbing all that energy and their bodies were just being inefficient.
Matt, thanks for this video. I've been thinking about this a lot lately. I work out, and I eat around 3200 calories per day (more on my intense training days, less on my lighter days). And I struggle to eat it all. AND I've gotten fatter.
I really am starting to realize the truth to what you keep hitting home: muscle building comes from the neural and hormonal response, not necessarily from the food. The food helps your body recover and facilitates the metabolic processes.
I feel better, and have better workouts, when I eat less. Specifically, when I cut out the starchy carbs (potatoes, grains, cereals, etc.) and get most of my carbs from fruit, fats from nuts, and protein from legumes (beans, lentils, tofu, tempeh, etc.).
Thanks for breaking down all this crazy information for us into the Delta Principles. It makes such a huge difference.
Are you vegan? I am too and I would be interested in talking to you about food/workouts if you're up for it. DM my Instagram: @mason_serna
Paul Bruce.
So bro did you gain muscle to follow that principal of eating less
we've all been lied to by the fitness community or industry
Wow dude you're answers are bs free and you're straight to the point. Just started bodyweight training and I think I will listen to you. Keep up the good work brother. :-)
Thanks much for watching, feel free to drop video request and questions in the comments anytime too.
Your answers are excellent and still illuminating. Thank you so much!
Honest and true. Everyone is different.
Wow. I’ve been saying this for so long just because of how logical it is and based on my personal experience. As soon as I (incrementally) dropped my calories from around 6-8000 per day to around 2000 (sometimes less!) weighing 200 lbs, I started to get a lot stronger. My weight may not have gone up, but it didn’t go down. I also have more definition- so.. Added muscle/strength while losing fat. Thanks for posting a video on this! First time I’ve seen one!
it has been like 4 years since i started watching your videos and every time i open youtube i still find a useful video that is exactly what i needed . thank you for your effort and honesty. respect ❤
By far one of my top 5 favorites coachs on youtube! CHEERS FROM PERU!!
Much thanks Farid!
When I read comments I get great satisfaction on how those who really appreciate you as I have felt for sooo looong. YOU EARNED IT. CONGRADULATIONS.
Great respect for watching and even going through the comments Reg, most people wouldn't go to that higher level.
What the F is happening here? Usually the TH-cam comments are what we all know they are, but these comments here are constructive, well thought out and everything. You could write a book with that info on these comments. Thanks to everyone who contributed here.
Back on topic, thanks for the video. Been watching A LOT of related stuff during the last few months (due to my heavy interest in calisthenics (still a beginner though)) and this point of view is quite different from most out there, which can be said about RedDeltaProject in general. Recently found the podcast and been listening a lot.
Funny thing here is that I've heard someone saying this "x grams of protein per lean muscle mass" but a lot more common view is "x grams per total body mass". Of course to be on the safe side I've followed the latter.
Thus I've eaten 2g of protein per total body weight in kg (~1g/lbs) which for me is 160g of protein daily (800grams of meat loaf if I think about today's menu), but to tell the truth I'm struggling to get to 120g per day even. That's quite a juggle since I'm trying to keep my caloric balance on a slight deficit.
With this info here (0.8g/kg lean mass) I'd be fine with 60+ grams of protein daily. A lot more doable goal.
Makes me wonder if that's even close to being enough.
BUT, from what I've learned from this video just now I can try it myself. Such a simple thing yet most of us (including and especially me) are too stupid to even think of that ourselves.
+Teo Ritola (Teosto) I know right?! I highly respect and value this audience. I definitely think they are on a much higher level than the typical YT haters and such. You guys are simply the best as I've learned a lot from you all.
I once received a recommendation from a sports nutritionist to aim for about 90 grams of protein a day, that's roughly 30 at breakfast, lunch and dinner if you eat just 3 square meals a day. That turned out to make each meal very rich in protein and that's just 90g!
I think the more important thing is to get protein throughout the day rather than just all in a big chunk here and there. Just my experience though.
+Teo Ritola (Teosto) I was wondering why this phenomenon is happening too, it's unbelievable. I think it's because Matt is the most honest guy in the business, who keeps things simple and explains everything with the intent of helping us to get results.
Matt, I'm really getting a lot out of this channel. I'm especially interested in how chain and tension training apply to sports. During my run yesterday, I realized that running is predominantly posterior chain movement. By focusing on increasing tension throughout my posterior chain, and especially in the hip "master" joint, I had an amazing run! So, thanks to you for helping me understand and implement these ideas into both the gym and other sports. Look forward to learning more.
+fret999 You're right about your running. It's going to make you much faster.
I really enjoy these vlogs. Very informative and well thought out. I wish i had these years ago.
by far best producer shirt i´ve seen 4 a long time. Alchemist is king.
Matt, love your work! Only found your channel a week or so ago but I've already watched well over 100 videos! I kinda feel like you are speaking directly to me with some of your stuff!!!😂😂😂 Especially this vid from about 4 minutes in. That was me for about 2 years! But now I'm loving body weight training again and have started the CC program. Thanks Matt, keep up the great work!
Welcome, John and thank you for watching. Feel free to ask questions and drop requests anytime.
RedDeltaProject ohhhhh you shouldn't have said that, you'll never get rid of me! 😂😂😂 I've only got about a million questions.. How about a vid on ankle mobilisation to improve squats. I cheated and bought squat shoes for barbell Squats... 😁 But with 3 herniated discs, I'm not meant to do barbell Squats hence body weight exercises and CC.. Thanks again! "Be fit and live free"!
the simplest explanation and the best!AWESOME!THANKS!
1.) You dont need a surplus, by its own definition.
2.) It's stimulation of the muscle that maked growth.
3.) Nobody has the right to tell you whether you should or should not do a surplus. It's blind guessing.
4.) Figure it out yourself, you know yourself and your body more than anybody ekse. Listen to it.
Matt I am also a nutritionist, I have my bachelors. I totally agree! And I also sit at a desk. I really would like to do what you do!
Much respect and appreciation Walt, always hold a ton of respect for nutritionists such as yourself. You're doing the world a lot of good and I'm very grateful.
@@RedDeltaProject Thanks Matt! Keep up the great work!
love the intensity of this guys presentation and you can tell he's truthful
Thank you very much Yorisico for your support and for watching my stuff :)
Great video, really appreciate the knowledge
His advices are right on point 👌
Much thanks and appreciations Elton!
25 isn’t “rather late in life”..... I didn’t touch a barbell until I was 35!
well you missed a lot
I feel better now
I'm 45 and what's a barbell? Is that the thing I rattle to get the bartender's attention?
@@ramblin_man23 🤣
Good thing I started at 15
Valuable information. Thank you!
Glad it was helpful!
Great videos man. Appreciate your insights
I saw a Labour today and My eyes were stucked on his big triceps. Barely he eats protein I guess but still has a define arm that we all want.
Work Hard, Listen to your Body.
The strongest and most muscular animals in the wild don't think about eating -- how much or of what kind -- they go by how they feel. I believe that when you're in tune with your body and know its needs (not the wants or cravings) then you're in better condition to make amazing gains.
Excellent points edge3220, thank you very much for sharing your thoughts with us.
“I heard the Messenger of Allah (ﷺ) say: ‘A human being fills no worse vessel than his stomach. It is sufficient for a human being to eat a few mouthfuls to keep his spine straight. But if he must (fill it), then one third of food, one third for drink and one third for air.’”
I have watched a few of your videos and I have to say you are legit. I love that you don't fool round - straight to the point with common sense advice and recommendations. You deserve way more subscribers. Looks like I have lots of your videos to go through! I love that you used to do bike racing too. That is awesome. I am a runner so I burn calories like a furnace but since I am middle aged (47) I am working to keep lean (and competitive!). My current favorite workout is to do an easy 10-12 mile run and stop and do 45-50 push-ups per mile. The pushups are always to failure but I shoot for at least 500. I've stayed consistent and am seeing some results despite not eating tons of calories. Thanks for taking the time to give us all this advice!
Welcome Mark and thanks for dropping by.
Big time respect for you and your running workouts. I was always a biker because I can't run to save my life. (I would not fare well during a zombie attack).
My guess is that the body shuts down protein synthesis at a certain BF percentage and switches to survival mode, no matter if calorie deficit or surplus. Where this point is depends on genetics. Some people have to give up on 8% BF and sixpack abs in order to get stronger and more muscular. I'm at around 12% BF and making progress the first time in decades.
Love your videos man. Keep em coming
Glad you like them! Just wait until you see what's coming!
I absolutely agree with this video, I downloaded your E-book on fitness independence and just had to say it has awakened me to the realization of actual fitness in my own words. There are too many experts telling us we need a generic diet where as they fail to take into consideration different factors like you mentioned especially medical! I Greatly Thank you.
These are type of informations people would charge hundreds of dollars for and you give it for free.
Thank you man!
Thanks for watching Ante Rajič, please like and share to help spread the word :)
Thank you!
Thank you Angelo and Craig , I'll try that out ! 😀
this dude is fired up!
Thanks Max!
I promise it has nothing to do with the case of Red Bull I drink before every video
You actually demonstrate the exercises you introduce. I admire your channel for that.
Thanks dude
started off with calisthenics because I couldn't go to a gym, transitioned to gym.
now Im back at calisthenics due to quarantine and thanks to your videos i think i will stick with it!
Welcome and hope you're getting stronger there Damian, don't forget to check out some of the new push-up and short calisthenics videos I'm posting that you can do at home in my Micro Workouts playlist@
I do hard core IF fasting and as I progressed from my daily 16 hour plus fast to occasional, one meal a day to a monthly 48 hour fast and have had no issues gaining muscle.
So you mean you only eat once in a day and do weightlifting and still you put muscles and gain healthy weight
@@shahidlucky6903 Yes because when fast your testosterone and HGH stay elevated. I Work out in a fasted state so after my workout I eat calorie dense meal. But I am athletic built not bulky.
@@davidh5573 ok so you gained muscle mass with this did you also gained some weight of your lean mass i mean by number
And can you please share your Instagramprofile i wanted to see and follow tou i am fed up with my diet plan eat 5 meals a day and gain muscle i want to learn the right way of doing that
@@shahidlucky6903 switch to 2 or 3 meals than
People always forget that we have plenty of fat stores for calories if we're trying to loose fat whilst getting stronger.
+Keto Calisthenics getting stronger and adding muscle bulk are not very evenly correlated.
+onceuponthecross1 Hmmm.... I'm pretty sure they are. Jason Blaha did a video on this yesterday and said those people are mostly genetic freaks.
Keto Calisthenics let's say you go from 2 one arm pushups to 5. does that mean you built muscle or that your nervous system got better at coordinating motor units to produce more force?
+onceuponthecross1 In that case I would say it's muscle. In my experience the CNS adaptations are more likely to happen for skill based things such as handstands. For example, you can do a static handstand hold everyday and keep improving for a good while, the same is true of leg raises actually. I once did them everyday for 10 days and gained 1 rep everyday, the result was my video on Leg Raises were I recorded 10 perfect CC no Bullshit 2-1-2 second reps. Check it out!
Dam that's very interesting. I never thought about my fat stores like that. Good shit bro
Read "Proteinaholic" by Dr. Garth Davis, a must read.
First video I felt the TH-camr is actually honest in giving nutrition advice
well this is refreshing... i knew it.. all of the information overload from other "fitness influencers" on YT and the countless hours I've spent.........I was just exhausted
It's amazing how much confusion can be cleared up by understanding definitions. I think generally, if hypertrophy is the entire goal, surplus is a good thing because you know your body has all the nutrients available. With that said, any amount of surplus is inefficient. Probably the best general fitness advice would be that a "bulking" phase doesn't need to mean eating to discomfort as some body builders do, coming out of a "cut" and just eating naturally will do unless you are truly in a finely tuned athletic status.
One question this gets me thinking of is in the deeper science. My understanding is that both the muscles and fat cells are glycogen storage mechanisms. When fat cells are hypertrophic, they are storing significant glycogen as ATP. The reason why insulin is bad for weight loss is that it is telling cells that there is already sugar in the bloodstream for use, so fat cells will not release their stores to charge the muscles. In another video, you mentioned that as a burner, you feel better with carbs because your muscles feel more solid. Is this because all the glucose from carbs is going straight to your muscles as ADP, effectively making them hypertrophic in the same way that fat cells are? Meanwhile, being more on the side of builder, carbs are being stored in my fat cells as ATP? The implication of this is, for a builder, all a surplus is doing is filling up fat cells, rather than pumping up muscles, while a burner on surplus is going to tend to swell the muscles. "Bulking" isn't quite the answer for either to get lasting hypertrophy, but for a builder, such a phase would ensure that there is energy for the muscles to train through a cut, and for the burner, it would tend to overpower training during the bulk.
No qualifications on any subject to say any of that, sorry if the terms are garbled. I just thought maybe there's a thought in there that can be untangled and provide a line of best fit.
You're on the right track here Maxwell, but there are a few key points to keep in mind a) You don't store ATP your synthesize it from your energy stores. b) insulin is a storage hormone but it doesn't cause weight gain or prohibit weight loss since the net change depends on the balance between storage and utilization. b) Insulin can store fat, but it will store carbs in your liver and muscle cells first (mostly).
It's helpful to keep in mind that both building muscle and burning fat depend on a functional demand first. You can manipulate hormones and diet all you like but the whole process depends on what you're asking your body to functionally do in the first place.
This video saved me... thank you I will subscribe!
Thank you and welcome GT Already Dead RPG's! Feel free to drop questions or video requests anytime!
It sounded like you said ‘I don’t know’ in this video. Might want to take this one down 😜 thank you for telling it as it is
Awesome great advice
"protein industries" are feeding us the thought that we need to consume a lot of protein to grow or simply maintain, even making us afraid of losing muscle if not eating enough protein
Absolutely. A study was done showing that reducing an animals daily food intake by 30% their life span can increase upto 30%
@@magikarp1666 we are talkiing about muscles not lifespan
This is an great video! I got muscle and strenght eating 2 times a day along with breakfast , and people noticed the gains! Girls and other man hahah
Don't guess...
Don't assume...
KNOW.
Haha love it!
Hey Matt, I think the difficult part is to know whether you ate more or less. For this it is reccomended eating always the same things and eyeball/use volume to count the food intake. Or counting calories becomes dreadry. For example it is easy to know if everyday you eat 3 chicken breasts, 3 cups of rice, 3 spoons of oil, 3 eggs. Veggies as many as you whish, maybe one fruit. I gained too much fat bulking, and you are right, eat big to get big is bad advice. Now I am in a cut, but I started to reduce my belly fat only after I begun eating basic, easy to count food, like the above. And I keep my rep low and workout brief.
+Giovanni That's why all progression, in both diet and exercise comes from a foundation of consistency. When the diet is consistent it's super easy to know if you're eating more or less because it's different from what you normally do. Too much variety makes progress difficult and a guessing game.
I think that the point of this video is essentially to say that an EXCESSIVE caloric surplus isn't always necessary to build muscle mass; in other words, that taking in far more calories than what you really need (to build muscle) will only result in more fat gain. I did this years ago with a dirty bulk and wound up being at 22% body fat... And this was all primarily upper body. Not good; a clean bulk is better - because once you've grown new fat cells, you can never get rid of them (so I've heard).
You're right, once you've got 'em they're here to stay (sans liposuction of course)
That, and research is now suggesting that excess body fat can have an estrogenic effect on the body ie. it's like anti-steroids.
@@RedDeltaProject Wow - interesting... Thanks for replying to my comment, btw.
I've gained muscle with as little as 70 - 80 grams of protein at 210 lbs of bodyweight. That's not even half my bodyweight.
FeedtheBeast same here, many people say i have to eat 1 gram of protein per pound. i only eat about 70-100 gram protein and i still build muscle and get stronger on some exercise.
Protein is overrated af.
Guys, to clarify. There is a conception of eating 1g per KG of BW, not a POUND. Yet, we need even less than 1g/kg. Between 0,5g-1g/kg is plenty.
70g is a lot. Us vegetarians barely get 50g at the 2500cal mark
As Paul Wade said muscles are build from calories and hard work not protein. ( But that doesnt mean u have to eat like a pig :D)
Bro I bet on you. Your are the man. You fucking opened my eyes. You were the only one whom I had to hear. And I wondered why the hell was I getting fat even after workouts. Thanks man.
Regards-
Glad to be of some help Aman, keep training hard!
What I do is just listen to my body I just when I am hungry
Smart man Brian, the more you pay attention to your body the more you'll learn what's best for you
Old but gold
thx for making this video i always thought it was a bit stupid to bulk especially when you are dirty bulking
If you have fat, your body will use it as source of energy, dont need to eat more, just need to eat enough protein, until your fat burn off then you can add more food
Absolute truth! 👍
Dear sit i want to gain muscle mass with healthy weight gain what should i do did this principal also applying for me should i also eat normal not in surplus
Always
I think tho that if you upgrade your engine to a bigger one you will need more fuel so the same with muscle the more you build the more demand for energy you need to consume to maintain it so surplus ensure that you will not lose all the gains you have made and you will have some fat for days that may be dry of food not all of us have the ability to eat what we need when we need
I believe the thinking is your muscles require extra (surplus) cells in order to grow new cells (muscle) weather this is true or not I do not know. You are correct though, you can build strength and muscle buy eating less than your daily need. There is no perfect system, the body is just awesome and any form of good quality exercise/tension will build muscle, provided you're serious about your training, train with focus and no distractions and progress as you've said in many videos. If you want more information on food/nutrition/no diet diets, check out Paul Chek's youtube channel, he also has a book "How to Eat, Move and be Healthy" which actually makes you test your body by eating foods and judging how you feel, probably the best purchase I have ever made
+Craig Alexander Thanks for the rec Craig! Always a good idea to listen to the body and see how foods are effecting you. That's some of the best feedback you'll ever get as to what's actually good for you or not.
I have been training for some weeks now and i have been lossing body fat and gained some strength, i am liking the principles of not going to failure and working out everyday because I have been training mostly calisthenics and liss but I have noticed that I am missing those muscle pumps you get with hardcore weight lifting at the gym, the problem is that most of the time I would have been sore for days even weeks doing so, my question is, do I need those type of pumps in order to build muscle? and is it better to work out 100% at once and imaginatively twice per week, I say this because its very hard to work out to a 100%, and on a sustainable way it is harder, maybe it is only an idea for some, maybe a reality for the very experienced or juiced experienced, but even if you imply that you go 100% twice a week juiced or not it will be actually training to 95-85% on your first work out and then 75-60%.
+ebony black It will actually fit my carb intake schedule i am planing on lifting heavier with short to medium range sets on no carb days and ligther but exhausting and rep demanding sets on carb days, thanks man I appreciate your reply.
@@noriorck4017 No problem man. I'm doing high intensity and light days depending on how I feel or how much I slept. And I think your strategy will make you lose fat and build muscle faster. But don't you have to have high carb days on high intensity days and low carb on light days? I don't know. That's the way I've seen 99% of people do. But good luck man.
@@Beebeepbooboop I actually train fasted when I go heavy, it is just the way I have been feeling during my workouts and keep in mind that the creatine phosphate system is the one that works when you lift very heavy so carbs won't help that much, I prefer to increase other hormone levels by fasting when I lift heavy, when you do large amounts of reps until you reach fatigue and soreness you will start using glucose and glucose reserves so after strenuous exercise your body will respond storing more glucose on your muscles giving you a muscle growth appearence and if you do it for longer periods of time a muscle builder look, basically you grow due to glucose reserves and muscle fiber growth, we are speaking here about both sarcoplasmic hypertrophy and myofibrillar hypertrophy, sarcoplasmic hypertrophy is the increase in the cytoplasm of the muscle with the purpose to use glucose as fuel within the muscle, and increased strength comes with the ability to use more muscle fibers at once so when you train very very heavy 1 -3 reps your body responds by improving the neuronal response and maybe some growth if you do lots of sets, when you train heavy from 4 to 6 your body responds with more muscle fiber growth or myofibrillar hyperthrophy and maybe by creating more muslce fibers, that is why he mentions that some people ask him why he advices on high reps sometimes and low reps others so he responds: because both of them have worked for me and of course because he is targeting all kinds of growth, II have been logging my workouts every day now and I am focusing more on perfect form and muscle tension instead of rep count on heavy days and then I go crazy with reps on light days. I have found that training heavy helps me accomplish more reps on lighter sets maybe because you start activating more fibers, I hope you find this useful, here is a link with some more info about reps and hypertrophy codycordeiro.com/2014/10/19/the-low-down-on-hypertrophy-sarcoplasmic-vs-sarcomere-aka-myofibrillar/. Take care bro, and thanks for the reply, I might be posting my advance here on youtube once I finish my transformation.
This video should have 1 trillion views. I'm so sick and tired of the calorie surplus nonsense, spilled by almost every fitness "expert" here on TH-cam.
This video is fantastic. Matt, would you be so kind as to share with us an estimation of your calorie and macronutrient intake, if you have any idea?
I usually take in about 3,000- 3,500 calories a day. Little idea of distribution of macros but I include some carbs, fats and proteins at each meal so I believe it's pretty equal between all 3. Maybe a little higher in carbs as I've awlays done better with more carbs rather than less.
You're a MAD genius Sir. Thank you for this info. I'm guilty of doing random exercises in the gym though taking me 1-1.5 hrs in the gym. Is it okay if I train push up in weekdays and train at the gym with weights and pull ups in the weekends? I dont have access to bars at my home.
For sure, the thing to watch out for is if you're making progress from one workout to the next. Keep a log and track how you feel. If you're feeling run down and it's getting harder to make progress you might need to back off a bit.
Thank you for your prompt reply! I'll keep a note of that.
Hi Matt , what's your view on 1g protein per 1lb of body weight ? I really struggle with this as in stomach gas . I weigh 244lbs . I've heard some trainers like Al Kavadlo say it's not necessary .
+Dave Clifford I read somewhere it's actually 0,8 g protein per 1 kg of bodyweight
+Dave Clifford The fitness industry wants you to believe that more is better so you buy bullshit products. The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. Try 100-175g of protein depending on your type of training.
Awesome common sense advice
Thankyou
Thanks Shane Borg!
Soo many need to watch this video
Hi there, I'm curious as to what your thoughts are on Intermittent Fasting? Apparently the release of Human Growth Hormone aids muscle growth and by fasting, your body uses its own fat as a fuel source during the workout. Feels weird working out on an empty stomach after eating my last meal the night before, but I have never felt better. The whole fitness industry seems like a scam with all its expensive protein supplements and powders.
Can't argue against something that makes you feel good.
And yea, never forget that getting in shape is a natural process and Mother Nature doesn't require anything we humans have cooked up in a lab to effectively work.
what is the best calisthenics routine for muscle mass? dOnt care about strength.
Something that's simple and based on basic movements with a simple progression system that makes it easier to work your muscles harder over time.
I would argue that would be my Grind-Style method (You can check out the book here: www.amazon.com/dp/B07VNBFJDP) since it's basic compound muscle and simple progressions that don't require a lot of skills that can keep your muscle building in check.
I will also make a new video soon addressing this topic in more details.
here you learn about fitness and semantics!
If I'm about 150lbs, and I'm trying to get to about 170lbs lean. I need SOME caloric surplus to 'add mass' -- with muscle tension to make it mostly muscle mass, no?
Keep in mind that you're already carrying around a calorie surplus in your body fat. But yes, you do want to make sure you're eating enough to fuel your training and recovery. However, I'm not a big fan of proactive eating a lot in the name of muscle growth because a lot of guys overdo it and just get fatter.
If your training requires more food your body should ask for it. As I always say, I don't build muscle because I eat more. I eat more because I'm building muscle.
RedDeltaProject Make sense thanks!
Sensible. Thanks. I figure, yeah, a minor surplus gives the body a 'growth' vector, but considering how slowly muscles is built, a major surplus is useless.
I'm so poor and I can only eat a little amount of protein my parents mostly feed me noodles or some carbs mostly
THEN HOW COME EVERY SINGLE PERSON SAYS TO EAT OVER A SURPLUS. IS IT A MARKETING PLOY IN THE FIRST PLACE TO SELL MORE SUPPLEMENTS?
LITERALLY EVERYBODY TALKS ABOUT GOING ON A SURPLUS, EVEN A SLIGHT SURPLUS.
it's a misinterpretation of what's actually going on. if you eat more and build muscle, that's often interpreted as a "surplus" but of course it isn't a surplus because you've used it to build muscle. If you eat more and use it, it's not a surplus by definition. We've just gotten used to calling it something it's not.
Like how we call organic hot dogs "all natural". it's a perception, but it's not real.
@@RedDeltaProject THANKS FOR YOUR RESPONSE MAN, APPRECIATE IT.
hey man i have to tell you that for the first time in my lfie i made some gains, and i realized that i was lacking protein and when i upped the protein it made a difference, but the main thing to start everthing off was the consistency in working out, after so much trial and error i have somewhat of an idea but it's so hard man, i also realized that my sleep isn't good so i will try to improve that. thanks for your advice
Wanted to gain muscle mass in my back and legs but celiac and sensitive stomach. The thought of eating more than once or twice a day really discouraged me and my wallet can't afford that. So that's how I found this video
Hey Matt, I think you forgot to mention quality of the food at the end of the video. You know if someone's focus is not at the quality of the food, like "does this even contains protein at all what I am eating".
Yea I've got a video coming out all about dietary considerations. some things need to be addressed that aren't and that's one I often miss.
However, if you put on fat, wouldn't that give you more "weight" in which you will use in your bodyweight training? Wouldn't this be better?
Sure, but I would much prefer to stay lean and just strap a few extra pounds on with a weight vest or something.
+RedDeltaProject ah. I got you. haha. Also, could you build muscle with high intensity swimming? It sort of is a form of cardio, but there is also resistance (pulling water). my question is if the intensity is there and your arm and legs pretty much give out due to high fatigue, muscles would be built correct?
You certainly can build some muscle with swimming, the bulk of the fatigue will probably come from more of a fatigue of the "cardio system" as opposed to metabolic fatigue in the muscle itself.
+RedDeltaProject got it! keep up the good work in spreading the knowledge!
So...should I eat more?
Hi Matt! I eat twice a day, no snacks.... I eat only what I need.... I have increased muscle mass and decreased fat percentage.... If I want to increase 10 kilogrammes, what should I do?
Stay the course! If what you're doing has been working, just keep on trucking!
Eat more if your appetite increases (don't restrict yourself in other words) and be sure to focus on making progress in your workouts.
@@RedDeltaProject excellent, will do... the only error I commit is sometimes I am very hungry and I have eaten more than I need... then I notice that my weight decreases in 1kgr or so, and I feel that I have overeaten.... but when I eat only what I need, I feel my weight begins to increase
Do u get your herculean calves because u biking when u in college?
Sir , what do you recomend me? Because i want to start an Functional training camp outdoors and i dont know what to do to have my first clients , should i go to a park and wait until people come? Or can i promote this trough internet too?
Start on the internet for sure, especially now. Create posts that offer valuable information, like diet and workout tips and mention your training camp as a place where people can meet up and get more in-person instruction. See if you can target your message locally with local hash tags and such
@@RedDeltaProject alright Matt! Thank you very much! i will use your advices :)
I am very skinny. Do I need to gain more weight so I can build muscles?
you can still build muscle but gaining weight will make you bigger faster. Itll also help you get stronger you'll be lifting a bigger weight while your heavier and progress form there.
@@ibrahimismail7881 But I’m underweight. So I don’t think I can build much on the body weight I have. I have a lot of muscles and tried to build more but no results because I have anymore mass to build muscles on
So I don't need to be on a caloric surplus to build muscle. Does that mean I can be on a deficit and both build muscle and burn fat?
For sure. Granted, you're going to have better training without being too much in a caloric deficit but it's certainly possible.
So, I'm a teenager and my BMR is about 1700 calories a day. If I ate 1500-1600 calories a day and just burned off 300-400 calories a day by doing some extra cardio paired with a decent 1 hour strength workout, would this be alright or would it be overtraining because I'm using a lot of my limited calories on the cardio workout and then leaving some energy for the actual workout. Even if I do finish the workout, would this strategy work or would it cause problems for me?
Also, thanks for replying to the comments, really helps me out man
Prisoners get jacked by eating low quality food !!!
Fr tho
A surplus is more than you need, and with eating, the amount you "need" is what would maintain your weight. It is literally impossible to gain weight unless you eat more calories than you expend. You cannot gain weight unless you are in a calories surplus. By definition.
Are we talking about gaining weight or building muscle? They can be two very different things.
@@RedDeltaProject Other things being equal, gaining muscle means gaining weight. You can of course maintain or even lose weight and gain muscle by losing fat at the same time.
He says he used to eat 5000 calories then he cut down to half, which is 2.5kcal , completely makes sense. Bloke might still be eating in a surplus for 2.5k, cuz its a surplus for a large amount of peeps with normal height and weight 😄
This is just a misunderstanding of the concept of a caloric surplus. You need to eat more to have more energy to train more to promote more muscle synthesis
No you don't. It's not like you won't be able to train if you don't eat more. Muscle building workouts burn relatively few calories and don't require extra food to complete.
@@RedDeltaProject THAT IS SO TRUE. That's why you'll still see people lifting wieghts consistently everyday/week and theyre overweight and fat not ripped like you'd expect. Sure they are strong and muscular but alot of their weight is just fat not really muscle fat can be an illusion to look bigger though but itll come at a cost.
do experiments with your body..that was a good point..in the long run u will have more experience and can adapt to different styles of workouts..
So very true!
@@RedDeltaProject thanks for the awesome info bro..
good video
So the important thing to build muscle is enough protein, enough sleep, and progressive overload?
yep pretty much, you're spot on
Being in a caloric surplus doenst mean you dont need it. It means that, by average, your daily intake needs to be increased because of your increase in activity. Basically your needs become increased, your body doesnt want to grow because it takes too much energy. It would rather use that energy to produce sperm or other reproducing products.
Really great advice in every video you post! The funny thing is - after 10 videos I still don't know your name - a small advice to you then :) - why don't you introduce yourself with each video?
Wow.
That is really not the mainstream idea.They say , eat more egg whites..Eat .more protein..Ir stay in a Coloric surplus...
If you follow mainstream advice you get mainstream results. The question is if that's going to be good enough or not
Wish I could thumb this both up and down. But more up so thats what it gets =)
I have also gotten a bit hung up on how people use the word surplus here, but I also think that you missed a few points.
Like commented below here to grow muscle the body will probably need more energy, and protein etc, then before. Both for the growing of the muscle and for using it afterwards, but this is still not a surplus! I'ts just an increased need, first temporary for the building and then a new maintenance level.
I think the root of this misconception, or maybe rather misuse of the word, is twofold.
Firstly there no way in heck you can eat _exactly_ the amount of energy your body needs, so to be sure to get enough the easy way is to put in a bit extra.
And secondly the 'calories in' doesn't nescesarily have to be equivalent to things you put in your mouth, available energy should ofcourse be counted from all sources, ie also body fat you burn.
But that is ofcourse even more of a nightmare to actually calculate since that varies with a ton of factors.
What I meant by below is your body will always consume the exact same number of calories it consumes from body fat if necessary
+RedDeltaProject Yeah got that, I actually ment what the guy you commented too there wrote
He looks kinda like Motomice from Mars.
blackjohnny0 biker mice
Terd Fergusson Fuck yeah. Had the action figures too
Thanks for this post because this subject has been driving me crazy. I am a IF faster for the past two years for health reason and weight flew off started to gain muscle without really trying and there are HGH and testosterone factors that go into effect with fasting that assist in muscle growth but as I became more of a fat burner for energy than a sugar burner my appetite slowed down and in my eating windows my food consumption would become lower but I would still gain even muscle at age 43 just doing calisthenics and I was worried I would loose what I gained because my protein consumption was lower that usual.
The point here is experiment. How do you feel. Tweak things. Don't over think it. Use common sense.