[0:00] how, can, you, build, muscle, and, lose, fat, at
[0:02] the, same, time, a, lot, of, people, on, the
[0:03] internet, think, the, answer, is, simple, you
[0:05] can't, if, you, want, to, build, muscle, you
[0:07] need, to, do, a, proper, bulk, and, if, you, want
[0:09] to, lose, fat, you, need, to, do, a, proper, cut
[0:11] I, think, this, idea, has, made, its, way, into
[0:13] the, mainstream, from, old, a, bodybuilding
[0:15] lure, where, it, was, thought, that, you, had
[0:17] to, be, in, a, massive, caloric, surplus, to
[0:19] build, size, and, then, trim, down, for
[0:21] competition, but, recent, scientific
[0:22] evidence, has, challenged, this, idea, for
[0:24] example, this, 2013, study, from, Garth, and
[0:26] colleagues, found, that, even, when, they
[0:28] overfed, subjects, by, 600, extra, calories
[0:31] per, day, they, actually, didn't, gain
[0:32] significantly, more, muscle, but, did, gain
[0:34] over, three, times, the, fat, mass, so, nearly
[0:37] all, the, extra, bulk, came, as, fat, now, I
[0:39] should, say, I, don't, actually, have
[0:40] anything, against, cutting, and, bulking, in
[0:43] the, right, circumstances, I, think, it, makes
[0:44] perfect, sense
[0:45] and, many, of, you, guys, know, last, year, I
[0:47] ran, a, pretty, hefty, bulk, myself, that, I
[0:49] called, it, bear, mode, and, I, still, think
[0:50] that, if, you, want, to, gain, as, much, muscle
[0:52] and, strength, as, possible, as, fast, as
[0:54] possible, than, being, in, a, bigger, caloric
[0:57] surplus, is, the, way, to, go
[0:58] however, this, quick, our, muscle, gain, will
[1:00] come, at, the, expense, of, more, fat, gain, as
[1:02] well, and, many, people, simply, don't, want
[1:04] that, but, just, accept, it, as, an
[1:06] inevitability, but, it, doesn't, have, to, be
[1:08] that, way, in, fact, it's, perfectly, possible
[1:09] to, build, muscle, without, a, large, surplus
[1:12] or, even, without, any, surplus, at, all
[1:14] because, fat, tissue, and, muscle, tissue, are
[1:16] separate, systems, and, I've, broken, down
[1:18] the, math, explaining, why, this, is, possible
[1:19] in, another, video, that, I'll, link, below
[1:21] now, many, people, will, get, on, board, with
[1:23] this, and, say, ok, building, muscle, while
[1:25] losing, fat, is, possible, but, not, really
[1:27] practical, because, it, only, applies, in, a
[1:29] handful, of, more, limited, and, obscure
[1:31] scenarios, but, I, think, these, scenarios
[1:33] aren't, as, limited, as, they, seem, and, I
[1:35] would, say, body, recomposition, is, a
[1:37] realistic, goal, not, only, for, some, people
[1:39] but, nearly, all, people, so, let's, quickly
[1:41] cover, the, situations, where, I, think
[1:42] recomposition, makes, the, most, sense
[1:44] first, of, all, new, lifters, newbies, can
[1:47] build, muscle, and, lose, fat, at, the, same
[1:48] time, quite, easily, because, as, a, new
[1:50] lifter, you're, the, most, primed, for, muscle
[1:52] growth, you'll, ever, be
[1:53] this, means, that, calories, can, be, pulled
[1:55] from, stored, body, fat, to, fuel, the, muscle
[1:57] building, process, with, just, basic
[1:59] progressive, resistance, training, and, a
[2:01] reasonable, diet, second, because
[2:02] overweight, individuals, have, very, large
[2:04] energy, reserves, stored, in, body, fat, they
[2:06] can, eat, in, a, caloric, deficit, and, still
[2:08] have, plenty, of, stored, energy, to, fuel, the
[2:10] muscle, building, process, thirdly
[2:12] detrained, individuals, who, got
[2:13] Jack, before, but, then, stops, training, due
[2:15] to, injury, or, other, commitments, are, in, a
[2:18] similar, camp, to, the, new, trainee, we're
[2:19] going, to, the, very, powerful, muscle, memory
[2:21] effect, they're, able, to, rebuild, a, lot, of
[2:23] muscle, very, quickly, making, recomposition
[2:26] common, and, finally, using, anabolic
[2:28] steroids, allows, most, people, to, build, a
[2:29] lot, of, muscle, very, quickly, allowing, the
[2:32] body, to, tap, into, fat, stores, to, fuel
[2:34] muscle, building, but, at, this, point, I
[2:35] would, say, even, if, recomposition, were
[2:37] limited, to, these, four, groups, walk, into
[2:40] any, commercial, gym, and, most, people, will
[2:42] fall, into, one, of, these, four, categories
[2:43] for, example, even, if, you've, been, in, the
[2:45] gym, for, several, years, you, might, still
[2:47] fall, under, the, newbie, category, if, you
[2:49] haven't, been, training, nearly, hard, enough
[2:51] or, smart, enough, over, the, years, I'd, also
[2:53] add, a, fifth, category, to, this, list, the
[2:55] sub, optimized, trainee
[2:57] this, would, include, anyone, who's, been
[2:58] going, to, the, gym, for, a, while, they, even
[3:00] count, themselves, as, an, intermediate, or
[3:01] advanced, level, lifter, by, training, age
[3:03] but, deep, down, hasn't, really, been, putting
[3:05] in, their, best, effort, with, their, training
[3:06] or, nutrition, and, according, to, my, good
[3:08] friend, and, co-author, Chris, Barakat, he
[3:11] sees, recomposition, in, his, lab, all, the
[3:12] time, even, in, more, advanced, trainees, so, I
[3:15] literally, see, this, every, single, semester
[3:17] every, training, study, we, had, we've, ever
[3:19] ran, I've, seen, body, recomposition, occur
[3:21] once, you, really, start, paying, attention
[3:23] to, some, of, the, -, some, of, the, details, to
[3:25] a, higher, extent, like, nutrient, timing, and
[3:27] really, optimizing, their, macro, nutrient
[3:29] intakes, we, can't, see, recomposition, with
[3:31] some, of, the, best, athletes, ever, this, one
[3:33] subject, in, particular, he, gained, 20
[3:36] pounds, of, lean, mass, in, ten, weeks, and, he
[3:39] actually, lost, like, a, pound, of, fat, mass
[3:40] at, the, same, time, so, he, was, a, basketball
[3:42] player, pretty, well, trained, when, it, comes
[3:44] to, resistance, training, he, was, able, to
[3:46] squat, 1.75, times, his, body, weight, so, he
[3:49] set, the, criteria, for, the, study, and, he
[3:51] just, blew, up, he, basically, came, in, the
[3:53] lab, looking, like, a, normal, basketball
[3:55] player, and, then, he, looked, like, Phil
[3:57] Keith
[3:57] [Music]
[3:58] so, I, think, there's, really, only, a, tiny
[4:00] subset, of, the, population, that
[4:02] recomposition, wouldn't, be, practical, for
[4:04] truly, advanced, trainees, already, with
[4:06] perfectly, optimized, training, and
[4:08] nutrition, who, are, near, their, genetics
[4:10] ceiling, for, muscle, growth, but, in, my
[4:11] opinion, this, is, the, Obscure, scenario, and
[4:14] it, only, occupies, a, tiny, sliver, of, the
[4:16] total, population, looking, to, improve
[4:18] their, physique
[4:18] ok, so, body, recomposition, is, not, only
[4:20] common, but, practical, now, how, do, we, do, it
[4:23] let's, break, it, down, into, five, simple
[4:24] steps, first, you, need, to, recognize, that
[4:27] raining, is, the, driving, force, of, body
[4:28] recomposition, in, any, scenario, can, have
[4:30] the, most, optimal, diet, in, the, world, eat
[4:32] over, 9000, grams, of, protein, per, day, and
[4:35] you, still, won't, build, much, new, muscle
[4:36] without, a, progressive, training, stimulus
[4:38] in, the, book, we, use, the, analogy, of, a, car
[4:40] where, we, can, think, of, our, training, as
[4:42] the, engine, and, our, nutrition, as, the
[4:44] gasoline, to, fuel, performance, better, the
[4:46] fuel, the, better, the, performance, however
[4:48] without, the, engine, the, car, simply, won't
[4:50] move, regardless, of, the, fuels, quality, we
[4:52] can, also, think, of, sleep, and, stress
[4:53] management, as, the, oil, changes, and, tire
[4:56] rotations, required, to, keep, things, moving
[4:58] so, when, it, comes, to, training, you, want, to
[5:00] focus, on, progressive, overload, applying
[5:02] effort, and, using, proper, technique, and
[5:04] once, you, have, the, fundamentals, in, place
[5:06] fine-tune, your, volume, to, fit, your
[5:08] advancement, level, generally, speaking, 10
[5:10] to, 20, sets, per, body, part, per, week, is, a
[5:13] good, ballpark, for, most, people, and, most
[5:15] muscles, next, you, need, to, decide, on, a
[5:17] primary, goal, even, though, you, may, want, to
[5:19] do, both, at, the, same, time, it's, important
[5:21] to, establish, which, is, more, important, to
[5:23] you, for, example, if, you're, currently, on
[5:25] the, leaner, side, let's, say, 8, to, 12
[5:26] percent, body, fat, as, a, male, or, 18, to, 22
[5:29] percent, as, a, female, then, your, primary
[5:31] goal, should, probably, be, to, build, muscle
[5:33] and, if, you're, not, so, lean, so, somewhere
[5:35] between, 15, to, 20, plus, percent, as, a, guy
[5:37] or, 25, to, 30, plus, percent, as, a, girl, then
[5:40] maybe, your, primary, goal, should, be, to
[5:42] lose, fat, once, you've, decided, on, your
[5:44] primary, goal, next, you, want, to, Center
[5:46] your, caloric, intake, around, maintenance
[5:48] calories, the, number, of, calories, you, need
[5:50] to, eat, to, maintain, your, weight, if, your
[5:51] primary, goal, is, to, build, muscle, you
[5:53] should, enter, a, slight, chloric, surplus
[5:54] adding, 5, to, 25%, to, your, maintenance
[5:57] intake, if, your, leaner, less, advanced, and
[5:59] more, genetically, gifted, for, building
[6:01] muscle, you, can, get, away, with, a, bigger
[6:03] surplus, if, your, primary, goal, is, to, lose
[6:05] fat, you, should, enter, a, slight, caloric
[6:07] deficit, slashing, 10, to, 20%, off, your
[6:09] maintenance, intake, the, more, fat, you, have
[6:11] to, lose, the, bigger, the, deficit, should, be
[6:13] and, in, the, book, we, outline, other
[6:14] considerations, such, as, if, your, detrained
[6:16] highly-advanced, skinny, fat, or
[6:19] significantly, overweight, next, you, need
[6:21] to, set, up, your, macronutrient, targets
[6:23] starting, with, protein, the, most, important
[6:25] macro, for, recomposition, in, the, book, we
[6:27] recommend, a, sliding, model, for, protein
[6:29] intake, based, on, lean, body, mass, wear, the
[6:31] leaner, you, are, the, closer, you, should, be
[6:33] to, 1.6, grams, per, pound, of, lean, body, mass
[6:35] and, the, more, body, fat, you, have, the
[6:38] closer, you, should, be, to, one, point
[6:39] two, grams, per, pound, lean, body, mass, using
[6:42] myself, as, an, example, I, currently, weigh, a
[6:43] hundred, and, sixty-five, pounds, at, about
[6:45] ten, percent, body, fat, using, our, sliding
[6:47] model, since, I'm, quite, lean, I, should, be
[6:49] more, toward, the, high, end, of, intake, I'll
[6:51] pick, 1.5, multiplying, it, out, that, would
[6:54] give, me, a, daily, protein, intake, of, two
[6:56] hundred, and, twenty, two, point, eight, grams
[6:57] per, day, so, I, can, round, that, up, to, two
[6:59] hundred, and, twenty-five, which, is, what
[7:01] I'm, eating, at, the, moment, and, my, last
[7:02] full, day, of, eating, video, I, explained, the
[7:04] benefits, of, going, higher, on, protein, than
[7:06] might, be, required, just, to, build, muscle
[7:08] so, even, though, you, could, probably, get
[7:10] away, with, less, I, think, eating, a, higher
[7:12] intake, is, both, safe, and, advised, for
[7:15] those, looking, for, recon, from, here, you
[7:16] want, to, determine, your, fat, and, carbon
[7:18] take, personally, I, set, my, fat, intake, at, a
[7:20] minimum, of, twenty, percent, of, caloric
[7:22] intake, and, then, fill, in, the, rest, with
[7:23] carbs, ok, the, fifth, and, final, step, to
[7:26] achieving, paneer, II, composition, is, to
[7:27] pay, attention, to, the, details, like, I
[7:30] mentioned, earlier, this, step, might, not, be
[7:31] required, for, beginners, they, can, get
[7:33] recom, Phi's, following, the, first, four
[7:35] steps, but, as, you, get, more, advanced, we
[7:37] comp, gets, more, difficult, so, it's, more
[7:39] important, to, optimize, your, approach, we
[7:41] spend, a, lot, of, time, in, the, book, laying
[7:42] out, these, optimization, strategies, I'm
[7:44] gonna, focus, on, a, few, of, them, here, the
[7:46] first, is, to, sleep, more, I, think, sleep
[7:48] might, be, the, single, most, underrated
[7:50] factor, when, it, comes, to, transforming
[7:51] your, physique, just, consider, this, 2018
[7:53] study, from, wining, colleagues, they, split
[7:55] 36, subjects, up, into, two, groups, that, both
[7:58] entered, a, caloric, deficit, except, one
[8:00] group, slept, one, hour, less, five, nights
[8:02] per, week, they, were, also, allowed, to, sleep
[8:04] one, hour, extra, on, the, weekends, to, catch
[8:06] up, as, it, turns, out, after, eight, weeks, of
[8:07] dieting, weight, loss, was, the, same, in, both
[8:09] groups, but, the, group, that, slept, well
[8:11] lost, 83, percent, of, their, weight, from, fat
[8:14] whereas, the, sleep, restricted, group, lost
[8:17] 85%, of, their, weight, as, lean, mass, that, is
[8:20] crazy, now, it's, worth, mentioning, that
[8:21] these, subjects, weren't, weight, training
[8:23] so, lifting, probably, would, have, flattened
[8:25] out, the, results, a, bit, but, I, don't, think
[8:27] it, would, have, been, enough, to, offset, that
[8:28] enormous, difference, that, sleep, made, the
[8:31] next, area, we, can, look, to, optimize, our
[8:32] approach, is, through, parry, workout
[8:34] nutrition, or, the, timing, of, nutrients
[8:36] around, the, workout, now, I, already
[8:37] discussed, some, of, the, misconceptions
[8:38] around, this, topic, and, my, latest, full, day
[8:40] of, eating, video, so, I'll, just, link, that
[8:42] video, down, below, we, can, also, turn, to
[8:44] supplements, to, optimize, but, it's, worth
[8:45] noting, that, there, aren't, any, recon
[8:47] supplements, that, just, cause
[8:49] recomposition, on, their, own, however, there
[8:51] are, a, few, worth, mentioning, that, can, help
[8:53] in, the, book, we, organize, our, supplements
[8:55] list, in, two, tiers, at, the, top, of, the, list
[8:57] in, tier, one, we, have, protein, powder
[8:58] creatine, and, caffeine, protein, powder, is
[9:01] especially, important, for, vegan, lifters
[9:03] and, I, recommend, so-called, vegan, way, a
[9:05] blend, of, rice, and, pea, protein, that
[9:07] offers, a, full, spectrum, of, amino, acids
[9:09] and, has, a, high, leucine, content, whey
[9:11] protein, can, be, used, at, any, time, of, day
[9:13] to, help, make, meeting, total, daily, protein
[9:15] goals, easier, in, consuming, a, casein
[9:17] source, before, bed, might, have, merit, as
[9:19] well, creatine, is, by, far, the, most, well
[9:21] studied, supplement, on, the, market, and
[9:22] given, how, cheap, it, is, and, how, low, its
[9:24] risk, of, side, effects, are, it's, a, pretty
[9:26] obvious, choice, to, supplement, 3, to, 5
[9:28] grams, of, creatine, monohydrate, per, day
[9:30] and, I'll, link, my, creatine, science
[9:31] explained, video, down, below, if, you'd, like
[9:33] more, info, on, that, caffeine, rounds, out
[9:34] tier, one, of, our, supplements, shortlist
[9:36] for, increasing, strength, prolonging, time
[9:39] to, fatigue, increasing, acute, fat
[9:40] oxidation, and, more, however, unlike
[9:42] creatine, caffeine, is, susceptible, to
[9:44] tolerance, so, it, might, be, smart, to
[9:46] reserve, it, for, your, heaviest, our, most
[9:47] demanding, training, sessions, are
[9:49] periodically, cycle, off, it, to, resent, eyes
[9:51] yourself, to, the, effects, and, of, course, we
[9:53] dive, into, many, other, optimization
[9:55] strategies, across, the, 15, chapters, in, the
[9:57] new, nutrition, guide, including, sample
[9:59] meal, plans, pre, and, post-workout, meal
[10:01] examples, more, supplements, cardio
[10:03] strategies, and, a, lot, more, so, if, you, guys
[10:05] are, looking, to, take, your, nutrition, up, a
[10:07] notch, you, can, save, 25%, off, the, ultimate
[10:10] guide, to, body, recomposition, at, the, first
[10:12] link, in, the, description, box, below
[10:13] for, the, launch, or, you, can, head, over, to
[10:15] Geoff, nipper, calm, go, to, the, nutrition
[10:17] plans, tab, and, you, can, find, it, over, there
[10:19] and, after, launch, week, so, next, weekend
[10:21] it'll, be, going, up, to, full, price, so, the
[10:23] manual, has, over, a, hundred, and, forty
[10:24] scientific, references, an, exact
[10:26] step-by-step, guide, for, setting, up, your
[10:27] calories, and, macros, a, list, of, foods, to
[10:29] focus, on, and, even, a, full, chapter, on
[10:31] training, for, recon, it, also, include
[10:34] customer, service, so, if, you, guys, have, any
[10:35] issues, there's, a, support, email, that, you
[10:37] guys, can, contact, so, hit, up, the, link, over
[10:39] here, next, to, my, head, if, you, guys, are
[10:40] interested, in, checking, it, out, don't
[10:42] forget, to, leave, me, a, thumbs, up, if, you
[10:43] enjoyed, the, video, or, if, you, found, it
[10:44] helpful, subscribe, if, you, haven't, already
[10:45] and, I'll, see, you, guys, all, here, in, the
[10:47] next, one