[0:00] build muscle lose fat pick what well
[0:04] what if I want to do both at the same
[0:06] time known as body recomposition many
[0:09] people believe this is impossible or
[0:11] only reserved for a small percentage of
[0:13] people but that's not entirely true most
[0:16] people definitely can build muscle and
[0:19] lose fat at the same time in fact it
[0:21] happens all the time in research and not
[0:23] just in beginners this study found
[0:25] positive body recomposition in pro
[0:28] football players already squatting over
[0:30] 382 pounds and benching over 289 pounds
[0:34] and even some women at extreme levels of
[0:37] leanness preparing for a bodybuilding
[0:39] show have been found to gain a bit of
[0:41] muscle during this process so what's the
[0:43] secret well the major problem with
[0:45] trying to build muscle and lose fat at
[0:47] the same time is their two opposing
[0:49] goals to typically you need to be in a
[0:52] calorie deficit to lose fat but because
[0:54] muscle building is such an energy
[0:56] demanding process this usually prevents
[0:58] you from building muscle however the
[1:01] energy your muscles need to grow doesn't
[1:03] just have to come from your diet with
[1:05] the right nutrition and training plan
[1:06] you can actually signal your body to use
[1:09] its existing fat stores as energy
[1:11] towards building muscle and as a result
[1:13] build muscle and lose fat simultaneously
[1:16] so how do we do it well there's three
[1:19] steps to this starting with nutrition
[1:20] now the most important part of your
[1:23] nutrition is your calorie intake and
[1:25] although you want to be in a calorie
[1:27] deficit to stimulate fat loss it
[1:29] shouldn't be as aggressive as it is
[1:31] during a typical diet and phase as for
[1:33] what that sweet spot is let's take a
[1:35] look at this 2021 meta-analysis
[1:38] researchers pull together 59 fat loss
[1:41] studies to try to find at what point a
[1:43] calorie deficit becomes too low for
[1:45] building muscle to be possible here is
[1:47] the graph of the results notice how many
[1:50] people were able able to build muscle
[1:51] when the deficit was small but as soon
[1:53] as it surpassed a deficit of around 300
[1:55] calories muscle growth came to a halt
[1:58] and even began to decrease as soon as
[2:00] the deficit grew larger than 500
[2:02] calories now keep in mind this data is
[2:05] from subjects following standard fitness
[2:07] programs employed in research studies
[2:09] which usually aren't the most ideal
[2:11] programs for building muscle so with the
[2:13] optimized training plan I'll show you
[2:14] later on in this video it's very
[2:16] possible you'll still be able to build
[2:17] muscle even in a 500 calorie deficit and
[2:20] Beyond however based on this data if you
[2:23] want to maximize your odds of being able
[2:25] to recop it's likely that a slight
[2:27] deficit of around 200 to 300 calories is
[2:29] best and if you do want some help
[2:31] calculating this you can head over to
[2:33] billtoscience.com calculator okay so we
[2:36] have calories figured out but what seems
[2:38] to be just as important is your protein
[2:40] intake you see a calorie deficit reduces
[2:43] your rates of muscle protein synthesis
[2:45] so less of the protein you eat will be
[2:47] used as a building block for building
[2:49] muscle E2 little protein and your body
[2:52] will start to look for it elsewhere such
[2:53] as your existing muscle mass as for how
[2:56] much to eat to counteract this let's
[2:58] take a look at three studies each of
[3:00] them had subjects eat in a calorie
[3:01] deficit but assigned them to either a
[3:03] low or high daily protein intake of
[3:06] different amounts every single study
[3:08] found Superior muscle growth in the high
[3:10] protein group and since subjects were
[3:12] still in a calorie deficit they managed
[3:14] to lose fat at the same time now
[3:16] unfortunately we don't yet have a study
[3:18] that compares protein intakes that are
[3:20] both relatively High during a calorie
[3:22] deficit such as 0.8 versus 1.2 grams per
[3:25] pound of body weight however I think
[3:27] it's pretty safe to say that you'll be
[3:29] pretty much close to maximizing your
[3:30] growth at about 0.8 grams per pound and
[3:33] if you really want to be on the safe
[3:34] side bump it up to one gram per pound so
[3:37] the next step is to pair your nutrition
[3:39] plan with a training plan designed to
[3:41] force your muscles to grow and there's a
[3:43] few relevant studies that can help us
[3:45] determine what the best approach might
[3:46] be one of them is a study published just
[3:49] last year where research just took 130
[3:51] subjects with at least six months
[3:53] trading experience and compared the
[3:55] effects of having them trained with
[3:56] heavy weights versus lighter weights
[3:58] while in a calorie deficit a common
[4:00] belief is that lighter waste for High
[4:02] Reps is better for fat loss whereas
[4:04] heavier weights for Less reps is best
[4:06] for building muscle but in this case
[4:09] both approaches resulted in a similar
[4:11] amount of fat loss as well as a little
[4:14] bit of muscle gain but this does heavily
[4:16] depend on one factor effort and this is
[4:20] honestly where I believe most of you
[4:21] guys are falling short you see in order
[4:24] to maximize growth you need to take each
[4:26] of your sets at least within three reps
[4:29] short of failure and in fact based on
[4:31] the new pre-print study it might be
[4:33] advantageous to take each set even
[4:35] closer to failure than this thing is
[4:37] most people don't train anywhere close
[4:39] to hard enough to reach this no you got
[4:41] more come on come on come on you have at
[4:44] least three more go and this brings me
[4:46] to an important point I want to make
[4:47] there really isn't a special body
[4:49] composition position training plan it's
[4:51] about doing the basics but doing the
[4:53] well polish hard enough during your sets
[4:55] train with enough volume work each
[4:57] muscle at least twice per week and most
[5:00] importantly stay consistent even if
[5:02] you're an experienced lifter fixing any
[5:04] one of these variables can very well be
[5:06] the stimulus your body needs to continue
[5:08] building muscle despite being in a
[5:10] deficit but before I cover who exactly
[5:12] body recomposition is best suited for
[5:15] there is one more variable you need to
[5:17] make sure you don't overlook sleep okay
[5:20] so the most relevant study we have
[5:21] regarding sleep and body recomposition
[5:23] was published back in 2020 researchers
[5:27] took untrained men and randomly assigned
[5:29] them to either a worker program
[5:30] consisting of two full body workouts per
[5:32] week or that same workout program plus a
[5:35] sleep education program designed to
[5:37] improve both the quantity and the
[5:40] quality of their sleep after 10 weeks
[5:42] both groups had similar increases of
[5:44] muscle with a trend favorite in the
[5:46] Sleep group when it came to Fat Loss
[5:48] however the Sleep group actually he
[5:50] ended up losing a significant amount of
[5:52] fat while the workout only group ended
[5:55] up gaining a little bit of fat other
[5:57] Studies have shown similar effects as
[5:58] well where sleep deprivation negatively
[6:00] affects both muscle gains and fat loss
[6:03] so to make sure you don't sabotage all
[6:05] the work you put into your nutrition and
[6:06] training try to get at least seven hours
[6:09] of sleep per night alright so now that
[6:10] we've covered how to recap let's discuss
[6:13] the most important part who body
[6:15] recomposition is best suited for and
[6:17] whether or not it's actually worth your
[6:18] time pursuing so first off the higher
[6:21] your potential for growth the more
[6:22] likely you'll be able to recall and
[6:24] there's three main groups of people who
[6:26] satisfy this criteria the first group
[6:28] are beginners who can basically touch a
[6:30] weight and end up growing the second
[6:32] group has to do with the fact that
[6:33] muscle regrows far easier than it took
[6:36] to initially grow it Lawrence one of our
[6:38] bill of science members is a good
[6:39] example of this he took some time off
[6:41] training and in his first two months
[6:43] back although his body weight didn't
[6:45] change very much he was able to build
[6:46] some muscle while losing a good amount
[6:48] of fat but the third group is where I
[6:51] think most people fall under and Nick
[6:53] another one of our build science members
[6:55] is a perfect example of this although he
[6:57] had been training for several years he
[6:59] was pretty much just going through the
[7:00] motions he never properly applied
[7:02] Progressive overload and had plenty of
[7:04] other areas where his training could
[7:05] improve I also just didn't know how to
[7:07] approach his nutrition after we helped
[7:09] optimize his plan he quickly saw results
[7:11] and experienced incredible body
[7:13] recomposition over the course of several
[7:16] months although his actual body weight
[7:18] didn't change too much he clearly built
[7:20] a good amount of muscle while losing a
[7:22] ton of fat in the process that said even
[7:25] if they do fall into one of these three
[7:27] groups there's still one more condition
[7:28] you should satisfy and the importance of
[7:31] this is highlighted in a recent 2023
[7:33] case study researchers analyzed a group
[7:36] of professional bodybuilders during the
[7:38] contest prep and found that as they got
[7:40] leaner building muscle became far less
[7:42] likely and eventually muscle loss became
[7:45] inevitable once they surpassed a certain
[7:47] level of leanness it is interesting
[7:49] however that a few of the female
[7:51] subjects were still able to build a
[7:53] little bit of muscle and another study
[7:55] has actually shown similar results it
[7:57] suggests that body recomposition may be
[7:59] more likely to occur in females even
[8:01] when relatively but we definitely need
[8:03] more research but overall although the
[8:06] exact minimum level of body fat required
[8:08] to recomb isn't entirely clear yet I'd
[8:11] say around 15 body fat for males and at
[8:14] least 22 percent for females is a good
[8:16] minimum but now it's time for the
[8:18] million dollar question is body
[8:20] recomposition even worth your time well
[8:23] first off if you're someone who's pretty
[8:24] lean or has been trained both hard and
[8:26] consistently for at least six months
[8:28] then you're probably gonna have a hard
[8:30] time trying to recall secondly even if
[8:33] you are likely to recall you should also
[8:35] consider what your main goal is right
[8:37] now I know you want to do both but
[8:39] what's truly more important to you right
[8:40] now building muscle or losing fat for
[8:43] example while you might end up building
[8:45] a little bit of muscle during a recomp
[8:47] most research suggests that a surplus or
[8:49] lean ball book is likely Superior
[8:51] whereas if your main goal is to lose fat
[8:53] then a slightly more aggressive deficit
[8:55] would definitely lead to more fat loss
[8:58] with the possibility that you'll still
[9:00] be able to gain a little bit of muscle
[9:01] it's also likely no coincidence that no
[9:04] bodybuilder on the planet at least that
[9:06] I'm aware of natural or enhanced tries
[9:08] to recomp their way to muscle growth
[9:10] they use Balkan and cutting cycles and
[9:12] end up looking better year after year
[9:14] and perhaps just as important we as
[9:17] humans like to see things go in the
[9:18] right direction during a recomp results
[9:21] can be slow and your body weight doesn't
[9:22] really help indicate whether things are
[9:24] going in the right direction so you have
[9:26] to rely on other metrics like small
[9:28] differences in progress photos
[9:29] strengthen the gym have your clothes are
[9:32] fitting and tracking your waist
[9:33] circumference over time without proper
[9:35] guidance this can be a lot more
[9:37] difficult to navigate than a traditional
[9:39] bulker cut where the scale and quicker
[9:41] body changes can lead the way that said
[9:44] I do think for some people it is worth a
[9:46] shot and at the very least it's helpful
[9:48] to be mindful of when dieting in the
[9:50] event that your weight is stuck and you
[9:52] think you're not making progress but
[9:54] you're really just building muscle and
[9:55] losing fat simultaneously and as a recap
[9:58] here's who is best suited for here's how
[10:00] to execute it and here's what to expect
[10:02] and how long it typically lasts and if
[10:05] you need some help optimizing your plan
[10:06] then head to buildtoothscience.com and
[10:09] take our 30 second quiz to find the best
[10:11] step-by-step training and nutrition plan
[10:13] for you and your body I highly recommend
[10:16] that you give this video watch next for
[10:17] some new science-based training
[10:19] techniques you can start applying today
[10:21] to speed up growth thanks for watching
[10:23] I'll see you next time