---
title: 'Answering Your Questions! (Q&A Stream 11/29/19)'
source: 'https://youtube.com/watch?v=LMabRtvchfI'
video_id: 'LMabRtvchfI'
date: 2026-06-30
duration_sec: 5311
---

# Answering Your Questions! (Q&A Stream 11/29/19)

> Source: [Answering Your Questions! (Q&A Stream 11/29/19)](https://youtube.com/watch?v=LMabRtvchfI)

## Summary

This video is a live Q&A stream where the creator, PicFit, answers viewer questions about fitness, nutrition, and training. He covers topics like muscle imbalances, bulking, pre-workout supplements, and common training mistakes, providing practical advice for beginners and intermediate lifters.

### Key Points

- **Fixing Muscle Imbalances** [00:57] — For beginners with uneven bicep size, continue bilateral training with similar weights on both sides, use mind-muscle connection, and give it at least 6 months to a year before considering unilateral work.
- **Bulking Basics** [04:54] — Calculate your TDEE using online calculators, eat in a surplus, and follow a hypertrophy or strength-hybrid program. Adjust calories based on weight changes over 1-2 weeks.
- **Critique of 'The Game Changers'** [07:14] — The documentary uses anecdotes and selective science to push a plant-based agenda. Plant proteins can work but may require higher doses to meet leucine thresholds for muscle protein synthesis.
- **Deadlifts and Failure** [11:17] — Avoid training deadlifts to failure due to risk of passing out. Stick with 1-2 reps in reserve, focus on accessory work like glute ham raises, and train deadlifts twice a week.
- **Increasing Calories for Weight Gain** [13:44] — Prioritize protein (1.6-1.8 g/kg) to minimize fat gain, then fill remaining calories with carbs and fats. If struggling to eat, make homemade shakes with nuts and fruits.
- **Choosing a Whey Protein Brand** [16:15] — Use labdoor.com to check protein content, digestibility, and amino acid profiles. Choose from their top-rated products for reliable quality.
- **Getting Fit as a Busy Student** [17:47] — Evaluate your priorities and replace browsing time with gym time. Build a habit by consistently using free time for exercise.
- **Skinny Fat: Bulk or Cut?** [19:58] — A slight bulk is fine if you're close to 15% body fat, as you'll gain muscle quickly. Alternatively, a deficit or maintenance with resistance training can work.
- **Origin of the YouTube Channel** [21:06] — Started fitness at 11 after finding dumbbells, earned a kinesiology degree, disliked big-box gym politics, and started YouTube to reach a larger audience.
- **Overcoming Slacking and Binge Eating** [23:09] — Identify personal triggers (e.g., cultural habits, stress) and gradually replace unhealthy choices. Acknowledge the issue, exercise restraint, and build better habits over time.
- **Natural Definition** [26:49] — Being 'natty' means no steroids. The creator identifies as natural.
- **Stubborn Belly Fat** [26:52] — Fat loss patterns are genetic; some people store more fat in the abdomen. Continue losing fat overall, and the belly will eventually reduce.
- **Preventing Muscle Soreness** [27:22] — Consistency is key—the repeated bout effect reduces soreness over time. Foam rolling and adequate protein can help, but some soreness is normal with new exercises.
- **Beginner Gains and Breaks** [29:16] — Beginner gains have no fixed timeframe; they depend on training and nutrition quality. A one-month break after two months of training still leaves you as a beginner.
- **Importance of Micronutrients** [36:11] — Track micronutrients using apps like MyFitnessPal to avoid deficiencies in vitamin D, B vitamins, zinc, and magnesium. Whole foods provide better micronutrient profiles.
- **Best Split for Dumbbell Home Workouts** [37:24] — Dumbbells have limitations; consider joining a gym for barbells. For now, use a split you're comfortable with, and check the discord for frequency-based programs.
- **Gains from Bodyweight Exercises** [39:37] — Pull-ups, push-ups, and squats build strength and endurance, but for significant hypertrophy, you'll eventually need added resistance, especially for legs.
- **Million Subscriber Goal** [41:31] — The creator always believed consistent effort and quality content would lead to 1 million subscribers. He's grateful and doesn't take it for granted.
- **5x5 Training Critique** [42:44] — 5x5 is a good starting point, but varying rep ranges (e.g., 8-12 for hypertrophy) can be more effective for specific goals. Avoid sticking to one rep range forever.
- **Muffin Top and Ab Workouts** [44:22] — Ab workouts won't worsen your hip-to-waist ratio. Focus on a calorie deficit to reduce overall body fat.
- **Creator's Profession** [44:35] — Currently a YouTuber, but previously a personal trainer. He plans to open his own gym in the future.
- **Lifting Heavy Without Ego** [45:31] — Focus on RPE 8-9 with good form. Progress by adding small weight increments and don't worry about what others think.
- **Best Workout Split** [47:07] — Bro splits have lower frequency; upper/lower, PPL, or full body are more effective. Aim for 2-3 times per week per muscle group with built-in progression.
- **Creator's Age** [49:06] — The creator is 31 years old and started his YouTube channel at 27.
- **No Gains After One Year** [49:25] — Review your program and nutrition. If you're not progressing, join the discord community for personalized help.
- **Building Chest Mass** [51:52] — Train chest twice a week with 8-10 sets per session (e.g., bench press + accessory). Ensure progressive overload and adequate protein (1.6 g/kg).
- **Training Heavy in a Deficit** [53:55] — Yes, you can train heavy during a deficit, but progression will be slower. It's fine as long as you manage fatigue.
- **Lean Bulking for Skinny Fat** [54:29] — Hit protein first (2 g/kg recommended), eat at maintenance or a small surplus (100-200 calories) on training days, and ensure your training program is sufficient.
- **Getting Back on Track After a Break** [55:45] — Prioritize your fitness and push through the cold. Bodyweight workouts can help beginners, but intermediates should return to the gym.
- **Plateau After Three Years** [57:21] — Change your program approach: use block periodization (e.g., hypertrophy block followed by strength block) or undulating periodization.
- **Cardio After Weights** [59:30] — It's not bad, but do cardio after weightlifting. For best results, separate them by 6-12 hours or do them on different days.
- **Six Weightlifting Sessions + Swimming** [60:42] — It's fine if volume is moderate and recovery is managed. Avoid high volume every session.
- **Creatine and Hair Loss** [61:28] — Creatine may accelerate hair loss in susceptible individuals due to DHT. Genetics play a major role.
- **Targeting Lagging Side Delts** [62:35] — Use higher rep ranges (15 reps) and ensure proper form on side raises to avoid anterior delt dominance. Mind-muscle connection can help.
- **Finding Maintenance After a Cut** [63:33] — If still losing weight, increase calories by 300-500 per day and monitor weekly averages.
- **Eggs and Cholesterol** [64:04] — Dietary cholesterol is balanced by the body's production in healthy individuals. If you have cholesterol issues, consult a doctor.
- **Resistance Training for Distance Runners** [65:21] — Focus on high-rep leg exercises (squats, lunges) to improve endurance without adding excessive muscle mass.
- **Exercises for Stronger Hamstrings** [66:58] — Glute ham raises and Nordic curls are effective.
- **Carbs vs Protein for Weight Gain** [67:13] — Carbs are easier, but prioritize protein to minimize fat gain.
- **Full Body vs Upper/Lower Split** [68:05] — Splits are easier to manage because you can be more consistent. Full body requires careful intensity distribution to avoid fatigue.
- **Longest Fast and Extended Fasting** [69:56] — The creator has only fasted up to 24 hours (16:8 IF). He enjoys it for calorie control but doesn't believe it has magical muscle-preserving effects.
- **Vegan Lifting and 'The Game Changers'** [73:19] — Don't be scared by the documentary. Vegan lifting is fine if you enjoy it, but animal products are also okay.
- **Pre-Workout for Beginners** [73:30] — Not necessary. Caffeine can help a few extra reps, but gains are possible without it. For a 15-year-old, supplements are generally not recommended.
- **Mixing Marathon Training and Weightlifting** [74:22] — Prioritize one goal. If marathon is primary, do mostly running with light weightlifting. Switch priorities in the off-season.
- **Squats Feeling Like Cardio** [75:42] — Large leg muscles demand high blood flow, making squats feel cardio-heavy. Try lower rep ranges (5-8) to focus on strength.
- **Three Days Per Week for Hypertrophy** [76:31] — Full body is recommended to hit each muscle group 2-3 times per week. Some PPL splits also work for three days.
- **100 Pushups Daily Workout Critique** [77:15] — It's better than nothing but limited for progression. For strength and muscle gains, weighted exercises are more efficient.
- **Diet Breaks for Dropping BMR** [79:03] — If BMR is dropping fast, reassess your deficit. Consider reverse dieting, mini cuts, or diet breaks, but avoid overeating.
- **Struggling to Eat with High Calorie Burn** [80:03] — Supplement with protein shakes containing fruits, nuts, and oats. Join the discord for personalized advice.
- **Push-Ups Not Working Pecs** [81:45] — Try a wider hand placement and use mind-muscle connection. Strengthen triceps if they are the limiting factor. Add chest flies if possible.
- **Can't See Lower Abs After Cutting** [83:14] — Continue cutting to reduce remaining belly fat. Lower abs are often the last to show.
- **High-Calorie Foods for Weight Gain** [83:41] — Whole foods like fruits, grains, and protein shakes. Check the discord for a detailed list.
- **When to Start a Cut After Bulking** [84:50] — Start when you're satisfied with strength/muscle gains and want to lose fat. Ease into a deficit by first trying maintenance with added cardio.

### Conclusion

The creator emphasizes consistency, proper nutrition, and progressive overload as the foundations of fitness success. He encourages viewers to join his community for personalized support and to take action rather than overthink.

## Transcript

for you but for the United States it is
but uh hey thanks for stopping by
everybody I am gonna have this Q&A for
maybe an hour now okay someone were you
did a super chat now I'm gonna try
answer as many questions as I can but
just as Connie Connie Connie just did he
you can do super chats and I will be
able to see your questions a little bit
better and I will prioritize though so
thank you Thank You Connie but yeah
let's let's start the Q&A thanks for
stopping by everybody
I'm gonna sit I sit yeah maybe up until
9:30
maybe 9:45 I'm gonna run this and just a
quick note I do want to let you guys
know that it is Black Friday in the
States and I'm gonna have a little bit
of Black Friday sale myself on pick fit
shop calm if you guys would like to
check that out 30% off all t-shirts
about am I gonna bump already you guys
right now with that let's get to some
questions so let's start with Connie's
question I hope I'm saying your name
right my left bicep is smaller than my
right what is the best way to make them
even so I am assuming you are a beginner
and usually what I tell beginners that
have concerns about different muscle
sizes especially especially with your
arms is to keep training first and
foremost you can keep continue your
bilateral training your two to arm
training your your barbell bicep curls
or your single arm curls try to keep the
weights similar on both sides for now
and just give it some time it's gonna
take some time to develop especially on
to the site that you're not more used to
using you can try something like
mind-muscle connection which does have
some some kind of connection to certain
theories that might promote greater
muscle growth on our particular muscle
you're concentrating place it does
increase stimulation of said muscle what
which might increase metabolites other
growth factors kicking in and hopefully
that can help you grow that muscle that
you're more concerned about for the most
part I always suggest people to hey just
keep training if you're a beginner you
know things are not going to look
exactly like what you want it to look
keep training do the things that you
need to do follow a program especially a
program that will have acessory work for
your biceps and see what that can do
for you overtime but again I'll say at
least give it six months one year to see
any type of significant changes on both
sides and if it is a very noticeable
difference at that point then you might
want to address this with some more
unilateral work or even look into your
reform and you might be favoring one
side or the other but for the most part
beginners take your time with it no need
to rush it just you know keep training
hello hello you sound like a scientific
paper even though you're not reading a
text who said I'm not maybe maybe Connie
paid me to read a text you never know
but yeah this is how I sound for the
most part do you have a favorite
pre-workout drink energy drink I don't
drink energy drinks for pre workouts I
do have a pre-workout now usually I
don't don't announce or say anything
about certain brands because I don't
want it to seem like some sort of
endorsement but for the most part I do
try very different ones to write net
right now the one I'm trying is cellucor
c4 which is very very very common and
popular and for the most part that works
for me I really feel the beta alanine
tingles the paresthesia you can call it
and it's cool it has a decent amount of
caffeine for me there's a multiple
amount so you have like the extreme or
whatever and that I believe that one has
like about 300 320 milligrams of
caffeine which is pretty high for a lot
of people so I took the one with um with
around 118 milligrams and then has it's
a big beta alanine and all that fun
stuff in it let's keep going I hope you
guys liked the video last yesterday you
guys didn't watch it please come check
it out of you haven't feel free to let
me know how what do you think about it
if you did but yeah let's keep going
thoughts on knees over knees over feet
during squats that's ok especially if
you're doing something like a if you're
not used to doing something that is more
of a low back squat you might have your
knees shooting over your feet and that's
ok like people will have that issue now
the only thing that I would recommend is
that you try to train yourself
especially with a high bar squat is to
not overshoot on your knees or overshoot
on your feet with your knees just so you
can practice that
right mobility of right dropping down
with your squat rather than pushing hips
back and then having a nice treat
forward that might help with a little
bit more just trying to stay upright so
you can push more so or have a more
aligned squat form that way do you push
more with your quads and you don't have
to be too overly concerned about
overshooting and having a lot of your
low back kick in when you do your squats
any tips on bulking well for the most
part if you I'm sorry I can't really say
your names pretty tough you're eating a
right you're eating enough eating your
surpluses so if you haven't seen my
bulking videos for the most part bulking
is that straight for as it will sound
you will eat more than your total daily
energy expenditure so the hardest part
is figuring out what your TDE is first
and foremost so we can use like
different TDE calculators on the
internet I believe once called TDE calc
calm or net I'm not sure I forgot
exactly but it searched what that is
first and try to calculate for yourself
now the problem with a lot of TDE
calculators out there it's that it's
only an estimate right so you can use it
you punch all the numbers you're it's
gonna ask for their different
anthropometric measures you punch all
that in and it's gonna shoot out a
number and what you can try to do is to
just take that number and and try to eat
that amount of calories for like a week
or so if you don't gain or maybe two
weeks if you don't gain in a week any
weight during that two week time frame
then you say okay it's pretty close to
my maintenance and I'm gonna try to stay
there and well I know that's my
maintenance and it's and that means if I
want to bulk then I'm gonna try to eat a
little bit more than that moving forward
but if you're losing weight on that
number that they punched out then it's
actually a deficit so you have to get a
little bit more so your your actual TDE
is a little bit higher or if you're
already gaining weight while following
the TDE then you know that you already
kind of in a bulk and your actual tdee
is a little bit lower so for the most
part find out that estimate first see if
it's an actual accurate estimate if it
is then cool if you want a book you're
gonna eat a little bit more then of
course you need to train so follow a
program that's cater mostly to
hypertrophy but it can be like a power
hypertrophy program or more like a
strength mix hypertrophy Angela
program that's fine too but that's the
best basics if you struggle figuring out
how to apply those basics for yourself
then you're gonna need a more nuanced
and specific answer but it also requires
more more details on your end and if you
feel like you want to do that you feel
free feel free to join our discord
community and we're more so more more
than likely more than happy to help and
that's a discord GT slash picture of it
so come check it out thank you for the
super chat by the way appreciate it
thoughts about the game changers
especially on the benefits of a limiting
cholesterol and trans fat tips when I
hit plateau on debt okay you're asking a
lot of questions first thing about games
game changers I'll be honest I have not
watched it I have watched some critique
on it and as far as I can tell it
follows the same type of documentary
cliche make things seem neither better
or worse than it really is and use very
specific anecdotes or very specific
context of science of research to try to
push a point so for the most part it's
it blows things out of proportion for
its own favor and then it undermines or
really plays little to things that are
more on the average side so again I
haven't watched it so to be completely
honest I can't fully comment on it but
what I understand and do have seen with
other documentaries are very similar
nature is that a lot of things work and
the idea of one thing being extremely
superior to another it's kind of bogus a
lot of things to work like even I can
tell you right now like I would advocate
for you to get protein mainly from like
you know animal sources or dairy sources
but to be honest with you plant sources
work just as fine but it's might you
might require certain higher dosages to
reach certain amounts of specific amino
acids for so for like your BCAA cereal
ooh scenes you you do need flu scene
just to stimulate your muscle protein
synthesis
especially after workout but it doesn't
have to be timed correctly but um so in
that case plant-based proteins to have
lower levels of leucine so you will have
to eat a little bit more just to hit
that Lucy
that I showed for your body and thus you
know you might consider to consider that
a little bit inferior compared to
something like whey which will have your
hit you're losing the rush so it's a lot
faster with smaller amounts but for the
most part it can work fine then thinking
about a lot of these documentaries is
that you take somebody that had live an
animal-based diet for most of their
lives and then all of a sudden you
transition them to plant base and they
improve better great but for the most
part is that they maintain and it's not
necessarily because all they switch to
plant base is the fact that they built
themselves up to that point with the
their their animal-based diet and then
they're a route to maintain with the
plant-based cool that's that's nothing
exactly mind-blowing but again I haven't
watched the documentary I don't plan to
watch it so if you want to see someone
break it down like minute by minute or
whatever I'm probably not the person for
you I just just don't find time or
enjoyment in watching documentaries like
that as much as relevant as it is to to
my own career of health and fitness can
I show my face I get this a lot for the
most part for now probably not so you
guys can keep asking your tests but I
don't have any intentions like yes for
the ones that were you follow me for
quite a while now you know why it
doesn't matter to me right it's like I
don't really care about myself being the
forefront of the information I rather
have the information speak for itself so
I understand why guess wants to connect
a face to certain persona and so on of
course do you want create that
relatability you want to see if I
actually am actually fitting all that
fun stuff but again I just let the
research speak for myself before itself
not myself and then if you have
questions or criticism for the
information or how I interpret it feel
free to call me out because that's what
that's what it's all about it's not
about me it's about the information and
if you don't like how I'm telling you
the information then tell me then now
try to do better and if I don't do
better or I have like maybe arguments or
debates about how you criticize my
interpretations and then I'm just going
to tell you and then we have a little
argue many of you like but for the most
part I don't really care about me being
the forefront of of my videos and I'm
gonna keep it that way when I do
deadlifts near failure becomes dark in
my eyes it sounds bad just like when I
stand up really quickly any tips on what
to do so you might be just shot with a
lack of oxygen especially if you have
very strong constrictions during your
delos which a lot of people do so that's
why people get lightheaded and whenever
they do very heavy debtless what I can
recommend for you is that if you're
doing like a 5 rep max or like you're
going for a 5 3 to 5 rep ranges within
your deadlifts don't shoot for failure
is just 2 - especially with deadlifts
it's mainly specifically to tellers just
because of the complexity of the
movement it's the fact that it does have
lah constrictions you just don't want to
have to put yourself in a position where
you might pass out you might get to like
edit where you just don't feel good you
know so what so some movements it just
doesn't make sense to go to failure and
by far the movement that would relate to
that the most is deadlifts so what I can
recommend for you is that if you want
get stronger you don't necessarily have
to train to that point where you're
going near failure or even like very
near failure with deadlifts you can just
stick with a 5 rep range and then do
like one or two reps in reserve and you
should be fine don't push it too far and
if you feel like you might have weak
accessories or you have we glutes hands
whatever you want to specifically
pinpoint to those things do things like
glute ham Reese's noir Nordic curls and
just target those more specifically
rather than just try and grind out
heavier and heavier deadlifts because
for the most part what about Daedalus is
that it will take a lot of time to
recover as well so even doing like a 5 a
5 rep 5x5 5 reps for an RP of 8 or 9
it's still very taxing on your body and
you will feel it the next day and it's
gonna take a little bit more time to
recover but you will get those gains as
long as you're on top of your nutrition
you're on top of your actual training
try hit that 2 times a week and you will
see that strength go up so don't worry
about having to go to failure so often
especially with Atlas
did I get my protein today I haven't
actually it's pretty early for me and I
had a long a long two days that yes long
two days Thanksgiving in the day before
so I didn't get a lot of sleep I woke up
around I want to say like 7:30 today so
it's been a little bit slow and groggy
morning for me I feel better
so I got enough sleep to run this Q&A I
feel it I feel pretty good nothing's
nothing's feeling slow I might feel a
little bit sluggish on my words but I
try to sound as as you know as I guess I
can't and if some things don't make
sense please let me know
Terry detail I want to increase my
calories due to lack of weight gain
which of the macronutrients should I
increase of course if you ask me it's
gonna be protein but only because you
will have a little bit less trouble
gaining fat which is probably what you
want when you're gaining weight so
apparently if you eat more protein
chances of gaining fat is a lot lower
compared to eating more carbs and fats
but for the most part if you're not even
gaining any weight then I was first and
foremost tell you yeah try to hit your
protein range so whatever it might be
might be 1.6 1.8 grams per kilogram hit
that range first and then try to fill up
everything else with carbs and fats of
course you want to at least like a
minimum and take a fats to about 20 to
25% and then you start filling
everything else with whatever you can if
you have trouble just doing that like
it's just the fact that you can't eat
that much now I'll look into you more on
making your own shakes at home so make
like a protein shake but mix it in with
like some nuts some fruits whatever
anything you can add that would add more
calories of course nothing that's to
process but try add as much as you can
into that shake so we can't just have
one like big calorie bomb but you know
for the most part you'd want just to eat
your meals and try to hit your calories
that way but if you can't that's why I
would recommend just creating your own
kind of homemade homemade shake that
will allow you to increase your calories
pretty fairly easily compared to trying
to eat more more you know meats or even
like down more plants whatever it is
that might be better for you
how to avoid stretch marks while losing
weight or gaining muscle this is the one
that I could never figure out myself of
course these doesn't them the best
answer is to be more gradual with your
your gain or your loss
but I've always had trouble with the
stretch marks and and for the most part
I just ignore at this point I don't I
mean as you grow older a lot of things
start mattering a lot less so stretch
marks for me would be one of those
before I would try like aloe vera to try
to mitigate it but like I really don't
know notice the difference and if you
had it for quite a while now I I feel
that you kind of had to bear with it at
this point and hopefully it goes away
but for the most part I don't have the
research and I've never done research to
figure out about stretch marks because
it's never been a big issue for me of
course it might be a big issue for you
guys so it might be something I will
look into in the future but for now I
don't exactly have the answer for that
rich which brand of whey protein do you
recommend
so again just just a heads up I'm not
trying to promote I'm just more so you
know recommending based on what I use
and what I'm used to now okay for this I
would just recommend you look at lab
door comm so let me type that out on the
chat so thank you again for the super
chat very different person I'm not sure
I'm sorry if it is okay they didn't like
but go to lab door comm and they will
have they'll break it down for you
though they'll have different rankings
for different proteins protein shakes
and different supplements for the most
part so what they look into is like
protein value protein digestibility
protein content so even though like a
certain protein shake supplement might
say that it has 30 grams of protein it
might not actually have that many and it
might not have the best amino acid
profile that it should might be
different or there's other
fortifications that goes into it that
doesn't necessarily was never advertised
within the the the product itself so
look at lab door comm they do pretty
good analysis for a lot of the protein
supplements out there and they'll give
you a more neutral I want to say of
course I don't know for sure they have
like any high biases for themselves like
at this point they're pretty big and I
wouldn't be surprised if like
no someone tried to try to buy him out
or something but I don't know so I'm
just kind of curious about that bad
for the most part they seem reliable and
I do get usually I'll get like one of
the top five protein shakes in there so
it works for me so maybe you should
check that out yourself I'm a medical
student and my stereotype sits 24/7 on
books what's the best advice you give in
terms of getting fit so don't be your
stereotype I guess I'm not sure would
you watch you let me tell you so if you
are studying a lot or you are busy
working a lot whatever it might be
there's always some time like the fact
that you're here down checking out this
chat which thank you I appreciate it but
if you do have time to check out chats
like this if you go on browse on the
internet a lot take that time and
translate it to going to the gym that
that's pretty much it but you have to be
real with yourself look at the times
that you use during your day that you
you have for free like now what can you
do with that time do you want to just
sit around and be lazy okay that's fine
or do you want to take that time and do
something which is great and then if you
can do it again and again and again
hopefully you can build it into a habit
so for the most part you kind of have to
evaluate where you stand on how serious
you want to be with your training first
and foremost and then how you prioritize
your fitness overall so if you
prioritize it very highly like most
people should then you probably wouldn't
be sitting here and I'm not trying to
call you out just to let you know this
is a lot of this applies a lot of people
but if you do prioritize it high enough
then you should take this time that you
are here now just drop leave the chat
leave the stream and start doing
something go go for a walk go for a run
go through the gym whatever whatever you
feel like you can do something different
just don't get comfortable impact how
are you how was your day so my day just
kind of started and it's going well
pretty pretty so far I mean nothing's
going bad in the chat if I miss some of
your questions which I have of course
I'm sorry but I will try to answer as
many questions as you can
of course like it like I said if you do
you can do the super chat no pressure
so I'm drunk I'm gonna try to get to
your question as much as I can
but of course if you do the super chat
it will prioritize your question to me
and I'll say thank you first and
foremost and then I'll make sure I'll
answer your questions I can see see
that's a super chat right there I'm not
sure how much that is but that's cool I
appreciate it
I think blue box is kind of the lower
end but that's cool supertastic or she
was skinny fat stay in calorie deficits
doing resistance training you don't have
to so you can actually be in a bulk
during your skinny fat and the thing
about this is that of course people can
be concerned about getting too fat
especially when they're kind of skinny
fat but the fact that you start at a
lower threshold because yes so little
muscle mass you're gonna build muscle
fairly quickly and of course you're
gonna put maybes on some more absolute
fat but your the level the the relative
level of muscles that you're gonna gain
versus the relative amount of fat that
you're gonna have it's gonna start
favoring more muscle so you can't be in
a bulk and maybe it suggested as long as
you're skinny fat is not that bad like
you're actually close to 15 percent body
fat and you just look kind of skinny fat
because you just had you don't have a
lot of muscle mass then being in a
slight bulk it might not be a bad thing
of course if you just want to start
shedding that fat then you might want to
consider a deficit or even like a stain
near maintenance and then gaining weight
I mean uh gaining muscle while hopefully
you lose some fat at the same time
sounds cool
what got you into well thank you again
Casey for the super chat appreciate it
we got what got you into doing this
YouTube channel so I've been doing
finish for pretty much my whole life
it's always been like one of the top
topics of my life like ever since I was
11 years old pretty much like the first
thing I ever did like first time I ever
fell in love with like working out or
just training or just fitness was when
my brother which was 14 at the time
happened to like bump and bump into some
weird stone dumbbells outside of our
apartment building and we're rapport so
we couldn't afford or go to go to the
gym or even have our own equipment or
anything so you found those like thrown
out next to a dumpster or something
fried it back in we cleaned it and then
we started like just
messing around with some dumbbells
handing us like at Moe's was like 10
pounds but that thing felt heavy as hell
when you're 11 years old right so after
I started like messing around they're
like this fund is cool I could like
build my muscle and I'm always doing
like a little small guy so being able to
like you know and at least look fit even
though I'm small was always like a good
thing for me so eventually I built like
a lot of interest into that kind of
stuff which helped a lot with like my
own self-esteem whatever so eventually
it became just just my passion so
fast-forward like 20 years later almost
20 years like 15 years later did my
degree in kinesiology did my certified
personal training didn't really enjoy
working at for for like big box gyms
I've just felt like there's too much too
many politics in it and not a lot of
money for the politics yet to deal with
for like working at those big box gyms
so I started doing my own thing on the
side like going to houses helping people
work out in their own home and that was
really really fun and I really enjoyed
that but I just felt like you know I
want to reach a bigger audience and then
of course what's a bigger audience than
the Internet right so I just started
messing around with YouTube and here we
are
you mentioned don't get comfortable how
do you think we can fight indulging into
junk eating binge eating
skipping workouts in general slacking
off this is a very very personal
question and and thus you had to treat
it very personally so a lot of people
yeah like it's easy to for someone like
my end or anyone to just kind of observe
someone that's not doing like a lot of
work out and they're you know considered
lazy or whatever and really criticized
them but everyone that has their own
personal issues that might lead to lack
of it
exercise the lack of or the increase in
binge eating or the lack of eating Whole
Foods you know it could be in the
environment you grow up in might be what
your parents always fed you and you're
used to it it might be that you have a
lot of stress in your life and you find
comfort in certain foods or not doing
certain things and that's fine that
that's just how life is so that in that
sense you're gonna have to figure that
out for yourself for the most part so
when I had clients that had trouble with
with just not eating or just eating too
much or
even I really never had clients that had
troubled not eating enough but for the
most part I had clients that always had
trouble eating and always relate back to
like their habits of what they reach to
reach for at the grocery store so they
always had a habit of like reaching for
certain foods because they're used to
eating that type of food and I was like
hey let's look into your grocery list
and see where you're buying these stuff
it's like oh I bought this because my
mom always bought in I love it and it's
always like remind me of home but it's
like a really big fat junk food edifying
or that they're by this because
culturally this is what they always eat
and they're used to eating it and so
it's like it's just it's just the first
thing they reach for so a lot of for a
la Asian cultures that'll be white rice
which is not that bad but the fact that
has very simple carbs and you can eat a
lot of amounts and gain a lot of eat a
lot calories at calories out of it like
people don't really pay attention to
that but it's a oh I'd always eat like a
bowl or two bowls of rice every for
every meal but then they didn't realize
like that's four hundred five hundred
calories of pretty much almost in yours
just straight carbs with a little bit of
protein so when you have to look at
those kind of environments that those
type of habits that you build over time
and then you have to first and foremost
as we acknowledge it understand it like
okay is this really a good idea for me
to do even though those cultural ease
might be what I've been doing all the
time memory wise this is what my mom
always got me so I want to eat it then
you buddy then you have to be real with
yourself like is this the best choice
for you and then it's gonna take a
little bit of restraint no matter what
its gonna take restraint you're gonna
get uncomfortable doing certain things
that you have to do now but that's where
you start yet to figure out exactly why
you do certain things and what he can do
to change it and then hopefully that
will lead to more and more better
decisions of eating healthier working
out more and so on so I could say the
same for myself like back then before I
start lifting weights I just play video
I still play a lot video games but like
back then like before I was 11 all that
stuff a lot of coke all that uh not not
not cocaine a lot of coca-cola
a lot of rice a lot of not working out
and just kind of sitting around right so
before I kind of fell in love with the
dumbbells and other fun stuff I didn't
do anything
but one
I started like developing this interest
in the dumbbells everything changed like
I started doing less of the game-playing
instead I'll go do push-ups and work out
go for a run and then that developed
over time so it might be something you
want consider but thank you for the
superjet sorry for the long answer and I
hope that kind of at least set you for
it in some sort of path some sort of
direction that might help you out what
do you consider as natty so no steroids
that's pretty much it
why does my body prefer losing fat in my
face and arms but not in my belly my
belly bait skin is that he's saying bait
skin bait skin people just or fast in
different areas that's really what he
had to pay attention to so mostly a lot
of people will store it around their
abdomen abdomen region their booty a lot
of people store in their booty not
everybody so yeah you might just lose
lose fat fat fat fat I'm speaking weird
loose fat there blast because that's
where your body prefers to store it how
can I prevent muscle soreness after
every workout you can change the type of
workout you're doing but if you don't
want to do that then you kinda have to
just bear with it so you are following a
program I would say just bear with it
eat more protein get your protein in I
mean you might want to do some foam
rolling before and after see that can
help you but that's about it you the
best thing you can do to to prevent or
reduce soreness from your workouts is to
keep working out sounds kind of
counterintuitive but that's how your
body responds to working out kind of the
repeated bat effect like everything you
do every little kind of dose you take
your body becomes better and better
responding to it so that's what you want
to do - for your training so the more
and more you work out the more and more
consistently you work out if you take a
break everything changes
more and more consistently you work out
the better and better your body can
respond to the soreness then you will be
a lot less sore after every workout but
it will take you time to get up to that
point I mean even like the strongest and
most consistent people these days it
will get sore because either they
changed let's say butt workout they're
doing mm-hmm they do some sort of
eccentric phase or they do the the go
they changed their rep ranges completely
from like it's completely different from
what they did before so there are there
are scenarios where soreness will come
back in even though we've been training
consistently and
a love of change it happens within your
own training program that might lead to
that I'm 15 give me a second I have one
my monstera Trent is trying to contact
me give me a second
I need to handle these mods actually I'm
not sure how I do manage moderator okay
let's just move on for now let's see if
I can get that going later let's keep
going
ditz in eating 27 inch calories a day
began working out one month ago training
three times a week seeing some muscles
appearing on my arms but I maintain a
weight do I need more so three times a
week is totally fine it's only been a
month I don't know exactly how much
twenty-seven of calories means to you
it's different for everybody right so
2700 calories for if someone's very
skinny might be a surplus someone that
has that's pretty big already has a lot
most mass that might be a maintenance or
even a deficit but let's just assume
that is surplus for you because you are
gaining muscle but you do maintain your
weight so maybe you're closer to
maintance do you need more I don't know
for sure I didn't need to know your
program more specifically but if you are
say let's just say that your training is
pretty pretty good pretty sufficient for
three times a week and you're
maintaining muscle maintaining weight
and you're building muscle you're good
you're just stay there if you want to
gain muscle a little bit faster you
might consider a little bit more of a
bulk so maybe like eat 100 200 calories
more than what you're doing now and
let's see if that gets you a little bit
further faster with your muscle gains
but it's only been a month right you're
not gonna see much in a month you gotta
give it some time can you suggest a
supplement stack for freestyle wrestling
I can't sorry that's too specific and
it's not my place to to give you support
based supplements tacs
hey question if you work out four to
three months straight and take a break
for one month then straight working out
again do you stop getting baby beacon
gains i'm skinny on whisking the muscle
so beginner gains is the thing about
beginner gains is that there's no strong
definitive definition to hit definitive
there's no definitive term to it so we
don't know exactly when it's gonna stop
we don't know exactly how it works
exactly we just know that for beginners
they have a much greater propensity for
growth so that can be muscle growth
technique well mainly muscle growth but
also like you can actually lose fat
fairly easily too but you can't build
muscle very quickly so is it on a
timeframe not necessarily it's more so
based on how perfect you're doing
everything so your training program is
absolutely optimal but you're maximizing
it to the point or and your nutrition is
perfect and you're getting all the
protein you need then you'll see your
your gains go pretty drastically as you
continue and continue and continue but
then if someone does like a very
insufficient training and and eats very
little protein or doesn't have a great
diet and the the for the same amount of
time frame let's just say six months of
course the person that was having a more
of a perfect approach would hit their
their their beginner threshold much
quicker than someone that has a very
insufficient or any effective approach
so that's why there's a really no
timeframe on it like we don't know
exactly how to perfect your program to
the point where everything is absolutely
perfect all we can do is use best
practices like train to two to three
times train your muscles to three times
a week go for a certain hypertrophy
volume if we can get more protein one
point six to two point three grams but
again it's still not clear exactly if
that's can be perfect for you
specifically for every single person so
in that case we can't really put a time
a gauge on how beginner gains how long
that's gonna last your new B gains but
what I can tell you is that the best way
for me to gauge it is just based on your
your your let's word progression so
let's just say I'm doing best practice
as much as I can with a client and
they're gaining muscle they're getting
stronger every single week they put it
like two
those over like five pounds on the
weights of the bench whatever their
squats that lives and they have no
problem with a linear progression so
they always see progression after every
single workout every single week so that
to me they're still a beginner because
they have that luxury of getting
stronger and stronger and stronger
without having to have like certain
cycles that cater to certain certain
adaptations they're just getting
stronger stronger more muscle no problem
everything looks good and then when they
start slowing down a little bit let's
just say we're sticking with a linear
progression program and then two weeks
in they're not seeing progression and in
three weeks they're finally seeing
progression okay then now you're kind of
more in an intermediate phase like less
of a beginner in this case then you kind
of had to change your program a little
bit where you cater more specifically to
certain goals so that you can maximize
that goal first and then you jump into a
different block then of course when it's
that slows down even more and more and
more and takes like a month two months
to see any type of strength gains then
you might moreso consider yourself as an
events individual as you can say so in
that case if you work out for two months
take a break for one month and come back
you're still complete like two months is
nothing
two months is nothing in the grand
scheme of things so more than likely
you're absolutely beginner especially we
only started for two months IG Georgio
you asked a question but it got
retracted I'm not sure what happened
sorry sorry about that that's kind of
weird
give me a second guys I'm gonna try to
add one of my mods in right now and if I
could do that really quickly trying to
slow you guys down Manish moderators
give me a second okay all right sorry I
was just um checking one of my mods into
here all right all right let's look at
your questions again 9 o'clock now Wow
Wow time was fast when you talk Oh
what's up Annie
nice to see you you know what forgot to
join the voice chat
let me ask everyone join the voice chat
give me a second guys
any second
all right let's keep going let's keep
going
where did my browser go where did it go
why is YouTube so confusing sometimes
okay okay okay I think I figured it out
all right stop sorry for the pause guys
I was just getting some things worked on
let's go back to your question is how
important but how important in your
micronutrients every day we track your
macros it is really important so there's
always deficiencies that people gonna
run into usually it's gonna be your
vitamin D your vitamin B's vitamin DS
zinc it could be also magnesium so yeah
you still want to track it if you feel
like there's there's a very likelihood
of deficiencies because if you know
you're eating your macros very all
macros or off foods are not created
equal so certain foods are gonna have a
certain amount of micronutrients and
might have a high deficiency of others
so I will still look into it now you can
use like apps like My Fitness Pal and
all that great stuff if you punch in all
your stuff they do have like a
micronutrient profile for a lot of food
so that least the basic health foods
that you might eat so if you're cooking
a lot then it's gonna be a lot easier
for you to kind of track those
micronutrients on your eating a lot of
processed ufff mm-hmm my last stuff like
barcodes that are like pre-made or
whatever it might be a little bit more
difficult so you can try to use apps
like that might help you understand your
micronutrient profile a little bit
better see what you're eating how much
of it you're eating and then that
hopefully that can push you a little bit
further into getting all your
Micronesian so it still is important how
many days do I work out in a week I'm
right now at 3 to 4 3 to 4 it could be
more but I've been I've been a little
bit sluggish getting back right now
but overall feel pretty strong what
would be the best for a day split for a
guy that works at home with dumbbells up
an upper body bro split or any other
split so if it's only dumbbell base is
really hard to say Bower you I'll just
try to do some sort of split that you
feel comfortable with right now but
whatever you can do try to find your way
into the gym that's just for like
getting
you know of course more equipment is
always better and of course dumbbells
nothing wrong with dumbbells but there
is a limitation to it right just weight
based unless you have really really
heavy dumbbells even then you know
there's certain movement patterns that
might just be better with a barbell or
even capables so that changes a little
bit
it's my stream lagging give me a second
so it is it lagging it looks live but it
seems to be freezing anyway to answer
your question for what program you want
to use for dumbbells the four-day
program you can look into our discord we
do break down frequency free programs
based on frequency so maybe that can
help you out a little bit but for the
most part like it is gonna call for a
lot of barbell movements sure's our
variations to it but um I would be is a
yes no no yes okay it is lagging for
some people I'll be very very interested
in trying to get you to more of a gym
setting if possible of course not it's
not always gonna be possible but try to
your best if you can find some way to
get into the gym but for now there are
certain programs that you can have
variations like for deadlifts you can do
like dumbbell deadlifts you can do
single leg dumbbell del loops which are
decent variations for now but if you
want to absolutely just knock out the
biggest weight you can then eventually
barbells is is probably where you want
to go okay let me know let me know if I
start lagging like very badly okay I
know it's sometimes it does get laggy
I'm not sure why I try to be on stable
connections as long as I can but
sometimes it doesn't work out that way
what kind of gains and or progress
progress can realistically be expected
oops be expected from doing only
pull-ups push-ups and squats so this is
from Kranti
well you'll get stronger lats you'll get
maybe stronger biceps push-ups you get
stronger chest you build some strong
some strong triceps and squats you get a
little bit of quad your your quad
activation and maybe some hip work
depending on how you squat but that's
death that really I mean you can build
it you can build endurance sure alright
and yeah you can have some sort of
hypertrophic effect
there comes to a point like especially
if you're knocking out like a hundred
push-ups like easily per set then you're
probably not gonna get a lot of strength
or muscle gains while you still give us
I don't wanna say you won't but it's
just gonna take a lot more work for you
to get the same of them out of a muscle
growth especially with a 100 reps than
you would with like a 8 to 12 rep range
where you can like do less effort a
little bit less work capacity not
feeling and throw up every after every
set and still get more the same if not
more muscle gains well it's a little bit
different just because the the pull-up
technique is going to be a lot tougher
than doing something like push-ups as
far as like getting more reps so you
can't build a good amount of lats
strength that muscles lack growth and
even try some advice approach just a
little bit not as much the lats with
just straight pull-ups but then again
the limitation is trying to do to reach
a point with fewer reps so if you feel
like you want to work with a lower rep
range you're gonna add you need to have
some sort of resistance training but
with pull-ups you have a lot more room
to work with versus something like a
push-up or even a bodyweight squat so
bodyweight squats perhaps probably best
catered with some sort of resistance
training just because your legs are damn
strong and bodyweight can only get you
so far did ever cross your mind that you
would be the owner of a million
subscriber channel someday are you
excited about it do you know what I mean
not to toot my own horn but I always
want I've always felt like you know if I
keep putting the effort in and keep
pushing and try to get my videos to be
better quality and more enjoyable and
better information
I felt like for sure I'll reach that 1
million subscriber point someday so yeah
I mean I mean I'm totally like I don't
take it for granted I could tell you
that like I appreciate it a lot and and
I'm more than thankful for being
anywhere close to it but I really felt I
told myself when I got into this like
man I'm gonna push for this and try do
as best as I can and I never had like a
milestone goal like I wouldn't say I'm
gonna go from a million subscribers no
matter what I just told myself you know
I'm gonna make this as successful as I
can
and hopefully it's gonna be one of the
more successful channels fitness
channels on YouTube and my standard
standards I felt like hey got pretty
close to that and if anything yeah
that's great you don't where I am right
now
and considering that you know I don't
show my face I don't rely on my body to
get myself some views I'm happy with
where I am so thank you for the question
I really appreciate it let's keep going
hey picture pic fit what's your thoughts
on 5x5 training like strong lifts
nothing against it I feel like it's very
linear which is not necessarily a bad
thing
but I do feel like having different rep
ranges might be a little bit better so
let's just say if you have more of a
strength based approach or you want to
have more power approach then having
lower rep ranges is a good thing
so having three rep ranges to rep ranges
even high-volume single rep training
then of course if you want to just like
have a really strong hypertrophy push
hypertrophy block then I do recommend
having a higher rep range of eight to
twelve six to twelve because you will be
able to build that volume fairly quickly
and without necessarily having more and
more sets so more set volume might
actually increase your fatigue levels
which will impact your subsequent
training days and make you feel weaker
you won't be able to perform as much and
so on so it's gonna have like a more of
a cascade effect over time where you
just get more and more fatigue without
necessarily getting stronger and without
necessarily getting bigger
well you most likely will get bigger as
long as you give yourself some time to
recover so 5x5 is a good starting point
and and but then like you need I feel
like branching out is not a bad thing
you don't want to just be in the middle
all the time because there are specific
goals do you want to cater to more
specifically specific goals cater
specifically sounds weird so you will
might want to work with different rep
ranges and different frequencies by the
way didn't really mention that is it
gonna help or make my shoulder waist
ratio worse if I have muffin top going
on and start doing ab workouts you'll be
fine
you'll be fine the fact that you think
working out will make your your hip to
waist ratio worse you'll be fine
get on in deficit you'll be fine what's
my profession youtuber it's funny to say
but my previous profession which I do
try to I will tap into again back in
some time in the future
back to the future I was going to say
that is to go back to training so
actually training people training
training clients and hopefully I'll have
my own gym starting soon and I'll get
that get started because like as much as
I like doing YouTube and I just really
enjoy working with a in a
person-to-person basis you know like
actually help someone specifically cater
to their results it's awesome and as
much as like I can help you guys like
generally help you guys give you guys
very you know general tips and and and
so on
being able to help someone specifically
help them lose weight specifically see
that weight lost together is like a
different level of what's the word I'm
looking for it just makes me happy
crews should I lift heavy heavy I lift a
good amount of which challenges meet
with good form at the gym but I feel
like people who are thinking a week why
who cares about what people think but I
also don't want to risk bad form with
lifting hitting so you're fine so if you
feel pretty good feel like giving good
amount of effort let's just say you know
like on a rpe which is ready to perceive
a rated
perceive exertion let's just say that
this is pretty much a one to ten like
110 how tough to the set was as long as
you feel like your sets are lying around
eight or nine you're fine like just keep
pushing try to progress as much as you
can so you don't if you're not following
a very linear go program right now then
what you want to do is try to cater to
that RPE as much as you can so let's
just say you're benching I don't know
how much you're benching let's just say
a hundred kilos and and you do five reps
and that's like an RP of eight or nine
great so next time try to do like 102.5
105 kilos maybe 105 is too much and then
try to hit another RPE of 8 or 9 maybe
it'll be four reps this time that's okay
so next time you tried it again and you
hit five reps and then now it's an RPA
not great so keep try progressed that
way but of course I I always recommend
try and get on a program so you don't
get too caught up of trying to question
everything because you might not just
understand it enough that's fine so get
on a program it's gonna help you walk
through that but yeah don't worry about
trying to lift heavier for other people
don't trip about that you're good you're
fine hey pick fit I'm 11 years old
sorry ideal I can't help you you're a
little bit too young for the threshold I
appreciate you stopping by though but
sorry I can't read further can I help
you if you're too young come back in two
years come to our discord in tears
that's we're more than happy to help you
but this quartz age restriction is also
13 years old so please come back but
right now you know do your thing come
back two years how to get over muscle
pain at my ribs go to the doctor I'm not
sure exactly how else I can tell you
that like if it's a special around the
ribs like what if you have a broken rib
and you don't know that I don't want
scare you but I can't tell you I can't
tell you exactly exactly what your pain
is it might be just some sort of oblique
strain I can't say for sure or just
muscle soreness I can't say for sure so
I love to help you on that matter but
just to play it safe and you feel like
it was a really bothersome and it's
something you don't wanna mess with go
talk to the doctor man talk to the doc
hi picked fit what's the best workout
plan one bro split upper lower push pull
legs whole body workout y'all can work
man I mean if I had to say one dad's not
as effective it would be the bro split
just because the frequency is just a
little bit lower than your upper lower
and your PPOs and all that stuff so I
would say whatever you're doing try to
get to the three times per week per
muscle group usually two is enough and
you should be fine as long as there are
some sort of progression built into your
program so your rul split stir your ppl
splits and your whole body's workouts
they should have they should hit that
frequency amount for the two three times
a week so you're fine but progression
will be based on how that program breaks
it down for you so usually it would be
based on just just hitting certain range
thresholds and then you increase the
weights some will be based
on our Pease somewhat based on our IRS
so look into that look into that how old
am i I'm 31
I'm Kim a little bit owed huh I started
when I was 27 no 27 26 no I think I was
27 yeah I started when I was 27 so I was
training training a little bit before
that and then here comes YouTube I
picked it I'm 24 year old male been
training for one year but I don't see
gains what to do if you've been trained
for one year you really have to look at
your program you really have to look at
your nutrition cuz I mean let's just
assume that you are training you've been
training every single like you've been
doing whatever your frequency Mel let's
just say three to four times a day a
week sorry three to four times a week
and you've been going to the gym you're
not seeing any gains you really need to
look into your program after a whole
year I mean either you're not trying to
progress yourself you're not doing this
right workouts you're not doing
correctly if there's a lot of questions
about how and can't be wrong but for a
whole year
you really gotta start tamping down on
exactly what you're doing wrong because
you don't want to spend more time doing
the wrong things and never seen
progression so in that case come check
out our picture fit community discord
dive do your discord that GG / picture
fit and we'll be more than happy to help
like we really will be more than happy
to help so come check us out and and
we'll get you started hopefully we could
you in a right track so you're not to
use another year
not sure not knowing exactly what you're
supposed to do and hopefully start
getting them gains man take a moment to
say again today is Black Friday in the
States so I am doing 30% off on my
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but the prints that the shipping the the
folding all that stuff all the
processing to get you the shirt comes
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you know because I kind of touched all
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make sure you wash them
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that out
okay back to the questions back to the
questions why is my voice so calming I
don't know
my girlfriend never tells me that she
says I whined too much nor did I say
that I'm not sure but thank you hey pick
fit how would you say to be how would
you say to best gain mass on chess as it
feels as I feel it laggs sorry I read
that kind of weird it wasn't your fault
it was mine
so look at to your your program
hopefully you are following one and
let's see what exactly what you're doing
for your chest workout so usually when
it comes down to breaking down chest
workouts there will be two for each time
you train your chest so let's just say
benchpress this one and you do your
benchpress this hopefully you're hitting
a good hypertrophy amount let's just say
I don't know eight to twelve reps for
three sets four sets then you want to do
a secondary maybe an accessory or maybe
want to do like another compound by
usually I would recommend just doing an
accessory so that can be like a chest
flyes with with cables chest flies with
dumbbells it could be a chest flies like
with a PEC deck and and hopefully that
will be enough for you but what you want
to do is do that at least two times a
week so let's just say you do eight sets
per day for your chest that should be
sufficient eight to ten sets and I think
that's a good place to start and then do
that twice a week so eight to ten sets
let's just say taste chest day today on
Friday and then maybe on Sunday you want
to do another eight to ten sets so get
that get that up first so get that
amount first get your frequency up and
get your volume up and then make sure
you're having some sort of progression
for it so either you increase your rep
ranges or you increase your weights you
can increase your sets a lot of people
like increasing sets don't necessarily
have to increase frequency but you can
too but it's going to take a lot more
work or you can split your your sets a
little bit more throughout like three
three work
days versus two but whatever you want to
do is to create have some sort of
progression at least target two times
per week for your all your muscle groups
but specifically for HSN this question
and see where you get from there of
course your nutrition should be good
should be good to go to it as well so
that could be a 1.6 grams per kilogram
body weight of protein and then of
course you want to make sure you're
trying to maintain or at least be in a
surplus for your your muscle gaining
goals hope that makes sense
hope that makes sense so I train with
heavier weights during a calorie deficit
you sure can and a lot of times I would
recommend it so yes you can of course
your progression would not be as
significant or if any at all any
progression at all versus doing it
during a maintenance or a surplus but
yes it's completely fine to train heavy
during a deficit might just not feel
like you can push as hard but that's
okay
did I gots to protect I think I got I
didn't skip anybody super chat did I I
might have let me look into it okay I
did so sorry I for breach Co sorry for
skipping your sound I'm looking at it
now if I want to lean bulk when i'm
skinny-fat do i need to do a protein
based diet with calories near
maintenance calorie count or what do you
recommend okay so yes of course every
goal I will always recommend trying to
hit your protein first I wouldn't say
it's protein based more so you want to
hit your proteins first so you know you
understand how to allocate the rest of
your calories so skinny fat I will
recommend maybe 2 grams per kilogram of
body weight but this is my
recommendation you don't necessarily
have to do it you can stick with lower
thresholds like one point six one before
one point five but like normally I would
say to assuming that you're healthy you
don't have any kidney problems so make
sure you check that box first and then
then you can stick with maintenance
Mason is completely fine especially
we're trying to go from a skinny fat you
might want to have a little bit of
surplus on your training day so maybe
the 100-200 calorie surplus maybe that
that could just be like a next extra
protein shake right and then hopefully
that will help you increase your muscle
mass a little bit because you're getting
more protein and you should be good to
go so the last thing or next thing you
want to worry about is
if your training program is sufficient
hopefully it is and that that's a good
place to be that's about it a Jason
Brown 12 thank you for the $5 chat super
chat fell off the wagon and haven't
worked out in a month and don't want to
lose my progress but it's cold outside
yes it is
how do I get back on the wagon so for if
you can go and deal with the coat of
course that's easier said than done it's
code here - I'd live in California so my
code is probably warm for everyone else
but I understand that code can suck but
you if you can and try to find your way
to the gym and it's gonna be tough it's
gonna be tough especially when you get
sore and it's code is not the best
feeling but what I can tell you is that
you try to push yourself through it it
is again it will come down to how you
probably hurt eyes or fitness and I
understand everyone falls off that I
fall off the wagon all the time
especially after an injury but once you
try - once you start building that that
that mentality of prioritizing your
workouts code is nothing but a thing and
hopefully that will get you back to the
gym that's pretty much the best advice I
can give you sure you can do like
bodyweight exercises at home but how can
how far that can that get you if you're
if you're a completely beginning a
complete beginner that might be actually
sufficient just working out at home do a
bodyweight workout but if you're like a
little bit more intermediate you have
like some good amount of gains from your
previous gym sessions then try to get
yourself to the gym all right let's keep
going
it's 9:30 already so I'm freeze the time
actually don't it's gonna stay code if
you freeze the time okay um let's keep
going
high picture fit it is from Priya Priya
Priya Priya CHH I can't seem to gain
anymore muscle gains after three years
of training the initial newbie gains
were great though anyways great channel
by Hawaii helped me a lot thank you for
everything I'm not sure you had a
question there but if you're having
struck you were struggling to have any
muscle gains especially after three
years of training congrats for doing
three years first and foremost then you
had to change your program approach so
you might want to start doing blocks you
might want to undulate which is
seems to be effective for certain people
that already have a certain amount of
strength and and gains so what I'd like
to do is to have like a very either to
to point block where you focus on two
things at once or just at one point
block where you just do like hypertrophy
strength base power base endurance base
whatever it is and then the next block
I'll do like a something opposite or
something different so what I like to do
especially with people that run into
like strength issues where they can't
getting stronger I'll put them on a
hypertrophy block so try to build some
muscle first right start putting more
muscle mass on the frame and then come
back to a a strength block with the add
muscle hopefully that also means they
have more motor units to recruit and and
then thus they'll push a little bit
heavier that's the goal anyways doesn't
always work out that way but that's the
intent so that might be something you
want to look looking to as well where
you start breaking down more specific
goals and then cater to that specific
goal and then when you reach a certain
amount that you wanted to or you reach a
time period then you can choose
transition to more of a strength based
goal people do undulate as well or they
do actually both so they'll do like a
hypertrophy focused week and then
they'll do like a strength or power of
focus week and they kind of like go back
and forth with that and that seems to be
pretty effective for some people as well
so look into those look into like a pyro
hypertrophy training you can look at a
you still look at PPL splits that might
have different blocks more like
hypertrophy block and so on and yeah try
to cater to this it's cardio after
weight lifting session bad it's not that
bad I mean I wouldn't personally do it
just because I can't I wouldn't feel up
for it but if you had to do cardio and
weight lifting on the same day then I
would suggest you do it after your
weight lifting the cardio part and you
should be fine I mean it's there's some
level of like concerns of interference
effects sure like might be might exist
but it's not that all that impactful so
I do have a video I think two videos on
this where I ask if you wanna do should
you do
weightlifting or cardio first and my
ultimate answer is to do your cardio
last and then I have another video where
it's asking do cardio kill your gains
for the most part it really doesn't but
I can hurt a little bit of it and if you
can try to train try to do your weight
lifting on one day and then the next day
do your cardio rather than like do it
together
or if you can do your weight lifting
early and then do your cardio like maybe
6 to 12 hours after so like like we
lived in the morning any cardio night I
hope that makes sense hey pick puck fits
what is that would you say six
weightlifting sessions in three
90-minute swimming sessions a week is
too much depends on we're doing it
during those six weightlifting sessions
if is a decent split where you have like
oh like moderate volume for your muscles
- you're fine I mean sure the cardio is
you know from the swimming you know I
personally can't do it but there's
nothing wrong with it you're fine
just make sure that whatever you're
doing with during your six weightlifting
sessions it's like you use you split
your volume pretty decently like you
don't want to do high volume every
single session right you want to have a
good amount good amount of split or you
know either moderate or maybe a little
bit intense but not to the point where
the recovery is like definitely shot
after every workout using creatine and
not achieve daily protein then what what
is cause you gotta ask a question again
I'm not sure what you're asking a high
pitched fit what should I do for my hair
fall I'm also using creatine well you
might not want to use creatine since
creatine does have a connection to
something known as dihydrogen
testosterone DHT which on the surface
level can can accelerate hair loss so
pay attention to that but what I can
tell you is that some people are just
susceptible to hair loss and that's just
that's just the way it goes sometimes
I'm sorry to tell you hopefully I don't
lose my hair I feel my hair is decent
right now hopefully I know is it oh yeah
is it a lot of this is a very heavy
genetic component to it I mean if if
like the the greatest athlete the most
highly paid
athlete LeBron James loses his hair and
can't really remedy it until this year
felt funny enough then you know what to
say us common people can have better
resources to deal with it but he had a
hair transplant so it's really Janelle
he picked it best way to bring up
lagging side at delts never feel a pump
so does I understand doubts can be a
little bit tougher to feel with that
pump feeling especially compared to like
your biceps triceps chest whatever so
understandable what I can tell you just
try to maybe work with a higher rep
range maybe a 15 rep range if you really
want to build that metabolite in your
delts and make sure you're doing your
side raises correctly so a lot of times
when people do side raises they would
engage a lot of anterior delt storefront
doubts and their lateral delts won't
feel much of that activation same for
your overhead presses your dumbbell
presses
it's very anterior delt heavy and you
won't have that full activation
stimulation of your side delts thus that
pump might not necessarily feel be there
so look into your form maybe work with a
little bit more of a high rep range and
also try to employ some mind muscle
connection
hey picture it I finished my cut so I'm
trying to figure out my maintenance by
doing a weekly average so far I lost
another pound after the week I last cut
it cut it
last cut I think you just say cut how
much should I increase my calories so if
you're still losing weight and you look
how much - how much did you lose during
your maintenance trial you lost another
pound so you might might increase your
calorie intake to 300 to 500 per day and
see we can maintain from there
okay let's keep going it's three days
three days of eggs three eggs a day
healthy because I've seen some studies
showing that eggs increase cholesterol
though I made a really old video on this
where where I really got to revisit this
and I might actually be better off
asking other people to answer this for
me in the future so I'm gonna look into
like more more a better more expert
based answer to do this but what for my
previous understanding is that the
cholesterol gained from from anything
you eat is often balanced by how much
cholesterol your body itself produces so
be more your body produces less you eat
less your product body produces more now
this is assuming that you don't have a
cholesterol issue in the first place
right so you do have the cholesterol
issue then this type of balancing
regulation might not be as as effective
or even pertinent so but again I'm just
gonna leave it there because I don't
wanna give you a bad answer and you'd be
a little bit lost for on that but if I
can I'll try to make another video kind
of revisiting this whole cholesterol
thing I'll let you know though but for
now I'm just gonna leave it there if you
are worried about your cholesterol
ask your doctor get your color strong
measurements and see where you stand but
for now that's my understanding as far
as like the cholesterol regulation i'll
see if i can do more hey pics it
whatever body muscles do you think do
you think need to be trained the most to
be a better distance runner and what
resistance training should we aim for
higher or lower reps so what what any
sport you do it's very movement specific
so that's why you ice here people will
say train for your sport or or that the
sad principal specific adaptations of
imposed demands so if you want to do you
won't be a better distance runner when
it comes to lifting you might want to do
like high rep ranges of squats high rep
ranges of lunges and so on but not
necessarily heavy lifting or hypertrophy
based lifting because maybe the muscle
mass might be an issue for you to
actually travel further and and so you
have to cater more specifically to those
type of adaptations so when it comes to
distance running I really don't know
exactly what's better than just doing
more distance
I never train distance runners so I
can't tell you for sure but I'm pretty
sure a lot of it is just based on
understanding how your body responds to
certain energy systems like if you you
want to kind of like maximize your
energy systems and make sure you get
your fluids especially with like very
long distance running and see how your
body responds like the wall glycogen
repletion glycogen depletion but for the
most part when it comes to like weight
training may be the best adaptation that
might transfer over to your endurance
running would be high rep range training
for your legs butter than that I can't
say for sure hey pick fit what exercises
do you recommend for stronger hamstrings
gluten ham races Nordic curls look those
up that's a good place to start that's
good what's with all these emojis man
Moroccan rap if I answer your question
okay what is better for gaining weight
carbs or protein I would say carbs is
easier but I would suggest you get more
protein and I'll like for you to chill
with your emojis thank you hey pick fit
is about to eat oxidize protein I have
woke reposting the smells tastes smell
stale getting get better protein shakes
that get any one as I can say it is bad
for you don't take it if it smells bad
just like your food right you have a
chicken and the smells bad are you gonna
eat it are you Jeff Nippert using a
voice changer you never see me and Jeff
nipper in the same room have you
well you never see me periods but you
get the gist yeah and he deal with that
guy I'm not sure what he's asking please
answer it hey pick fit full body or
upper lower split please help me full
body or upper low split if you can ask
me I like doing splits better but you
can do full body okay if you're gonna do
full body let's let's just say you do
three to four times a day a week I like
a day I don't know why then with full
body then you might have to be a little
bit careful with how you split the
intensity of each muscle group so let's
just say for a full body you
want to do the same amount same volume
for every muscle group every single time
so let's just say first day full body
I'll do a favor
or I'll prioritize bench presses or a
pushes in general so I'll do very high
volume bench presses um
I'll do like some Peck text to to
increase the volume but then day two of
my my full body training I prioritize
doing like more squats or more pulls and
then maybe like a light work light
volume low volume bench press and then a
light or low volume bench chest fly
that's it so but then that takes a
little bit more work you have to really
pay attention to how you're breaking
down every single full-body workout
because you don't want to do high-volume
for everything to the point where
fatigue is gonna kick your butt
that's why splits a little bit more
popular because you're able to split it
and you don't have to have this such a
strong nuance on every specific workout
for every full body training you're
doing because you can be a lot more
consistent or linear with how you
approach your your every every muscle or
if you workout you do versus full-body
where you have to pay attention to how
you split it YouTube is not receiving
enough video to maintain Smooth
Streaming are you guys having trouble
hearing me
YouTube's being a blood hit I hope you
guys hear me fine what what is the
longest you have ever fasted and what is
your opinion on extended fasting greater
in two days
I never fasted more than more than a day
so I did I did my 16-8 I enjoyed it
actually
so just to just let everyone know that
even though I might not have the the
most friendly intermittent fasting video
out there I actually enjoy 1680 fasting
and what I do understand though is that
it's not gonna do anything magical for
me so we know I do 1680 fasting I'm not
gonna tell people like oh man it
preserves my muscles so much better than
then three times a day eating
I like 16-gig fasting because it allows
me to eat less especially when trying to
lose weight without feeling too hungry
that's it
hey guys it's 9:45 um apologies but it's
kind of late for me it's our 15 minutes
now
quick announcement again pick fish shop
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I think that's a pretty good deal to be
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support thank you
thank you oh thank you annihilation
Thank You Annie so you guys don't know
Annie bass can't see your footing I
already did sorry thank you for helping
out on the channel and of course he's on
this course so if you guys don't know
Annie is a pretty much a nutrition
expert and he's he's he's a nutrition no
student right now but he's awesome he's
probably the smartest guy on the on the
discord server right now so if you want
any help with your nutrition go to
discord our discord community and he's
more than happy to help
he's awesome hey pick fit life story
please what do you wanna know I make
videos for Louie yeah there you go
I'm not leaving yet I'll answer like uh
answer like five more questions but if
you're leaving thank you for stopping by
thank you and thank you for all the
people that this super chat I really
appreciate it
hey pick fit did you know that according
to some research 27 27 percent of
variation in BMR is unexplained by sex
age height where to go a question just
disappeared on me I was reading it
oh no it is there okay sorry lean body
mass what are your thoughts of course
those variations right unexplained I
don't know maybe I can't if I if science
can't explain it I can't possibly
explain it explain it
BMR is a little bit tricky maybe just a
measurement BMR even through like
metabolic chambers might not excuse me
it might not be as precise as we want it
to be so we can't fully explain it like
shirt there might be variations and and
it might be nutrition base it might be
mental base I can't say for sure who
knows I don't really have no no comment
or opinion on it I was like more like
all of us that's very interesting what
do you think about vegan lifting the
GameChanger scared me don't be scared
you'll be fine
you're eating animal products that's
okay you're gonna be fine vegan lifting
if you enjoy it that's cool too is it
necessary to drink a pre-workout before
every workout I'm a beginner in 15 I do
drink a post-workout after recovery
workout thanks okay pay attention to
your size your mass how big you are cuz
caffeine is his base can't be based on
on on mass can't affect you differently
so you might want to take it based on
take your amount taking it should be
based on your mass but um just that you
know if you are 15 I took typically
don't recommend any supplements because
it's not place my place is to say so but
you can take a pre-workout like you know
a these are generally speaking yeah you
can and he'll be fine it's not necessary
of course is not necessary you can still
perform
I still see gains without the
pre-workout pre-workout especially a
caffeine base stimulant or pre workout
what just might help you with a few more
reps that's all how to mix marathon
training and weightlifting prioritize 1
first and foremost so if you prioritize
marathon training then you do a lot more
marathon training do your runs and all
that stuff and then weightlifting you
more might be a secondary thing that you
want to do maybe you'll have an
aesthetical that you want to meet then
you do like a little bit of
weightlifting on the side but
just because of how polar opposites they
are because you are gondola type one
fiber works with your marathon training
your legs might not be as adapted to to
to adapt to both at the same time so pay
attention to that I would just choose a
prioritized one first and foremost and
then use the other one as a secondary
until maybe you're done with all your
marathon training let's just say you're
like offseason and you want to get more
aesthetic based goals then you switch
your priority for your priorities you
don't need a post workout just let you
know maybe you want to take a little bit
of protein after but you don't
necessarily need a post workout not
nothing like thirty one hour after you
don't necessarily got to you don't need
a pre-workout either it's just a little
bit of boost like literally it's just a
little bit bitter some may help you with
with with again a few reps but nothing
spectacular we're like oh man my life
changed because I'm taking pre-workout
and my field might feel nice though hey
pics it I have a problem when I do my
like days when I'm squatting for example
I feel I'm doing more cardio than legs I
can't really feel my legs getting as
tired as my heart is well your leg
muscles are pretty darn huge so it's
gonna take a lot of blood flow to it
which might put your heart alone and a
little bit extra work so I understand
that everybody feels a little bit gassed
with their squats so don't worry it's
not just you okay maybe not everybody
people that are really good endurance
probably not um but so don't don't trip
out too much if you feel that way what I
can tell you is that you're not feeling
it then you just try to do a little bit
higher intensity so maybe you wanna
shoot for like a 5 to 8 rep range rather
than maybe you're doing like 10 15 that
might be too much so try to progress it
a little bit for our strength base
hi Jeff I mean picture fit I can only
train three in a row per week goal is
hypertrophy full-body or split ppl so
you're doing three times personally I
would say you can do a full body just
because it will help you with hitting
that frequency that I've been talking
about two three times a week there are
some ppl splits that are three times a
week as well so you might want to look
into those but personally I'd like the
idea of doing total body if you only
have like if you only have three days a
week all right guys I'm gonna start
wrapping it up but I would let's let's
answer maybe five more questions and
then I will start closing it out again
Black Friday sale going on right now
pick fish shop calm thirty percent off
all t-shirts let's do five more
questions hey pics it is it bad to do a
workout consisting of 100 pushups 115
mountain climbers little well man I
almost threw up hearing that sorry and
150 planks side planks side to side
every day and do ab workouts chest
workout every day okay the only issue I
have well actually have multiple issues
but main issue I have with this is the
progression is just you know as great as
hundred push-ups are 150 month climbers
are it's gonna keep you at a point a
certain fitness level sure no problem
it is definitely keep you out of certain
fitness level but if you have like very
very specific goals like you want build
muscle you want to get stronger like
actually build much stronger like higher
than body weight lifts then you're gonna
have to work with weights no matter what
right for the most part maybe could get
away with other cal-state movements but
for the most part if you want get
stronger weights yet to do weights but
there's nothing necessarily well wrong
like that's better than doing nothing
I mean hundred push-ups is pretty damn
tough for a lot of people hundr 50
mountain climbers is just torture for a
lot of people myself included the side
plank side two sites I don't think
that's very effective 150 might get you
exhaust it but itself is not very I feel
like efficient workout so you might be
better off just doing like some weight
of planks or some weighted side planks
or even just do more actual
flexion for your abs or your obliques
too so lateral flexions
and rotational but that itself is okay
it's just as no there's gonna be some
limitations versus doing working at the
gym and using some some weights workouts
but nothing told you wrong with it but I
really just it's based on what you think
is okay I guess you can say opinion on
diet breaks I'm really considering
taking one because my BMR is falling
fast so how long you've been in a
deficit if you you're having a really
bad like deficit like very strong Duff
is it were that's what's explaining your
your BMR or any of your your TDE going
down then our first and foremost visit
how revisit how you're approaching your
deficit because like the only people
that I know that should be suffering
from very bad drops in BMR are people
that actually do bodybuilding
competitions right because they will try
to reach those deficits very fairly
quickly and very heavily while still
training so those keys does understand
you can try some sort of reverse dieting
you can try some mini cuts you can try
some diet breaks yes you can't but don't
overdo it to the point where you just
put on a che-cheung hon fat right so
look at that way I do have a super chat
kick in here thank you
yes yes has ki J Heskey J I've got a job
where I'm burning 3000 calories a day I
work at a zoo that's cool I struggle a
lot with eating and have failed over the
last three years gaining weight advice
if you're struggle with eating ads are
really these are one of the questions
where we had to break down what the
struggles are like you know everyone has
to say they have struggles but you know
it all comes down to specific like
what's causing that struggle is it some
sort of habit that you're used to is it
because some foods you just can't digest
is it that you don't have maybe the
financial means whatever it is we have
to really look at it more specifically
in this case since you did do a super
chat which I do appreciate if you can
please join the discord community and
then you can tag me specifically hey hey
I'm the guy that did the super chat and
and I'll try to answer your question
about your 3000 burning calories per day
and
your struggle with eating because we
have to look at more specific approach
look exactly what's wrong with what
what's having what you're having issues
with so on a general answer or again
what I can say is like okay maybe you
should try to supplement so that will
come down to like a protein shake having
a protein shake and then maybe throwing
some extra things into it like fruits
nuts other grains maybe oats and try to
increase the calories into that that
protein shake itself and hopefully
that's it like a good amount of calories
you can use for your big calorie work
your big calorie burning days right so
that's kind of a general approach but
did you know again I do want to help you
more specifically if possible so come
join the discord community if we can all
right let's answer a few more two more
you guys don't three more I think I
think three more flank is super chat
doesn't recount
hey pivot push-ups don't work on pecs
and necessary burn is not felt instead
arms get tired what should be done for
activation of pictorials you can suggest
some home workout for same if you all
you have is a home workouts it's gonna
be tough right first and foremost you
can try a little bit of a wider stance
with your arms with the the push-ups to
see if you can engage your your pecs a
little bit more try to use my muscle
connection so you don't you don't know
what that is
I do have a video on it so search
YouTube mind muscle connection and see
if that can help you out but the idea is
that you want to try to engage and
concentrate on activating and
contracting your pecs during your
push-ups more so than your arms and that
might help a little bit and hopefully
that helps but just like anyone else
that does like bench presses sometimes
your your triceps your arms will get
tired or exhausted faster than your
chest and that's a very common issue so
what I would then recommend is that you
either strengthen your your triceps love
this so you can push a little bit
heavier weights because if you're your
bottleneck your limiting factor is your
triceps you want to get that stronger
but also then if you want build your
chest a little bit more than you have to
have an assess secondary accessory
workout like a PEC deck chest fly and so
on but then again that that's going to
be gym base and you only have home
workouts now suggest you use either my
muscle connection or yes my muscle
connection and also maybe change up your
your positioning on your push-ups to see
we can engage your
a little bit more two more guys Shivam I
have been training for eight years I've
been cutting for the past four months
I'm really vascular but still can't see
my lower abs unless I really pump up and
stretch my skin a little I guess your
question is like how do I fix that so
what you can - I'm guessing is that used
to have a little bit of pocket fat on
your belly there and that's okay what
you gotta do is keep cutting that's it
one more guys one more of you guys don't
mind hey pick fit or one of the best
high-calorie foods that will help me
gain weight skinny 16 11 year old
usually okay so this you can check our
disk or two because we do have a list of
foods but usually gonna be like whole
foods that are a little bit more simple
so like fruits you get more fruit so you
can have more grains a little bit more
grains which is processed funny enough
but then you know protein shakes are
good too so that's what I would
recommend and yeah so if you want a
little bit more idea like exactly what
works for you because it's gonna be like
you know based on whatever preferences
you have check out the discord community
I'm gonna answer another question
because I did I wanted to help you a
little bit more on that but it feels
like you know it's somewhat an answer
because I do want to help you a little
more chill join the discord community
and I answer one more question and then
that will be it high picture fit I have
been training I thought that I thought
I'd just answer that Savannah she's
Siobhan sorry I'm seeing wrong your name
wrong but I kind of answered your
question rarity I hope you heard it I
hope you heard it
alright Abraham last question hey pick
fit I'm currently in my bulk and I've
gained lots of strength good muscle mass
but some fat too when I do I know to
start my cut when do i when i do do i
mix cardio with weights along with
deficit so when ii started cut will be
based on your own preference so you feel
like you're gaining a little bit fat by
yards you are satisfied with the amount
of strength you're gaining then you can
actually start your deficit now of
course you want to like kind of ease
yourself into the whole process because
if you've been on the surplus for a long
time
then it's a little bit different and you
kind of like don't want to just engage
in a straight deficit right off the bat
because it's gonna be tough so maybe it
might ease yourself into that but you
can necessarily start now if you wanted
to what I would recommend is we try to
do more of a maintenance approach maybe
a recom approach where you're eating
closer to maintenance maintaining the
same amount of workouts you're doing
tried to progress as much as you can and
if you'd want to you can try to add a
cardio on your off days and that's
pretty much where you want to be first
and foremost see if that works for you
first
so stay near maintenance and then um get
a little bit more protein if you can so
that you'll be maintaining with a higher
level protein which might help you
preserve your mouth so if you do start
losing weight and then hopefully the
Attic cardio would put you in more of a
deficit stage during your your off days
and that's it start there first but
again it would be dependent on what you
consider as as like important for you
when to cut like okay I'm getting way
too much fat I need to cut now or you
want to be a little bit more proactive
like okay I'm getting a little bit of
fat now and I'm really happy with where
I am as far as strength and muscle gains
let me try to maintain right now let me
try go in a recom if possible and see
where I can like what I can do with that
and after like three months and you're
happy and you're losing fat and you're
maintaining your strength your muscles
stayed about the same
then Congrats you're exactly where you
want to be but if you want to go a
little bit more muscle and the fat
doesn't bother you that much maybe you
want to keep your book right now but
again it's all answer these questions
first what's your what's your end goal
and how do you want to reach that and
are you satisfied with where you are now
and what can you do about if you're not
alright that's it alright guys thank you
for all the questions again last last
last advertisement here pick face shop
calm having a sale right now 30% off on
all t-shirts thank you for spending your
great time here this Friday with me or
Saturday I'm not sure what time zones
all you guys are but thank you for
stopping by anyway really appreciate all
the questions really appreciate all the
super chats
I hope my answers have been helpful and
what do you guys think should we do this
a little bit more like maybe not one so
we I don't want to say once a week right
away but I do want to see if I can kind
of find some way to engage you guys as
much as I can
right
especially like someone that knows it
reveal their face or whatever I do want
to find more outlets where I can reach
where you guys can reach out to me and I
can reach out to you guys and talk to
you guys and have a good time with each
other maybe we can do like few games in
the future I hooked up my my Nintendo
switch to my computer and now I can
stream that if you guys are interested
in that too maybe I can do that
something like we do do like that I
could beat all you guys in Mario Kart or
something and then you guys could feel
good about that I'm just kidding I'm not
that great but yeah thanks for stopping
by we'll do more of this it seems like
you guys are down for that and I'm
totally down for that too so once a
month maybe maybe once every two weeks
well so we'll see
well touch base soon look just to let
you know this is not the last time that
we're gonna do a stream there will be
another one in the future okay thank you
clothing stream now you guys take care