How To Build Muscle And Lose Fat At The Same Time: Step By Step Explained (Body Recomposition)

[00:00] how, can, you, build, muscle, and, lose, fat, at

[00:02] the, same, time, a, lot, of, people, on, the

[00:03] internet, think, the, answer, is, simple, you

[00:05] can't, if, you, want, to, build, muscle, you

[00:07] need, to, do, a, proper, bulk, and, if, you, want

[00:09] to, lose, fat, you, need, to, do, a, proper, cut

[00:11] I, think, this, idea, has, made, its, way, into

[00:13] the, mainstream, from, old, a, bodybuilding

[00:15] lure, where, it, was, thought, that, you, had

[00:17] to, be, in, a, massive, caloric, surplus, to

[00:19] build, size, and, then, trim, down, for

[00:21] competition, but, recent, scientific

[00:22] evidence, has, challenged, this, idea, for

[00:24] example, this, 2013, study, from, Garth, and

[00:26] colleagues, found, that, even, when, they

[00:28] overfed, subjects, by, 600, extra, calories

[00:31] per, day, they, actually, didn't, gain

[00:32] significantly, more, muscle, but, did, gain

[00:34] over, three, times, the, fat, mass, so, nearly

[00:37] all, the, extra, bulk, came, as, fat, now, I

[00:39] should, say, I, don't, actually, have

[00:40] anything, against, cutting, and, bulking, in

[00:43] the, right, circumstances, I, think, it, makes

[00:44] perfect, sense

[00:45] and, many, of, you, guys, know, last, year, I

[00:47] ran, a, pretty, hefty, bulk, myself, that, I

[00:49] called, it, bear, mode, and, I, still, think

[00:50] that, if, you, want, to, gain, as, much, muscle

[00:52] and, strength, as, possible, as, fast, as

[00:54] possible, than, being, in, a, bigger, caloric

[00:57] surplus, is, the, way, to, go

[00:58] however, this, quick, our, muscle, gain, will

[01:00] come, at, the, expense, of, more, fat, gain, as

[01:02] well, and, many, people, simply, don't, want

[01:04] that, but, just, accept, it, as, an

[01:06] inevitability, but, it, doesn't, have, to, be

[01:08] that, way, in, fact, it's, perfectly, possible

[01:09] to, build, muscle, without, a, large, surplus

[01:12] or, even, without, any, surplus, at, all

[01:14] because, fat, tissue, and, muscle, tissue, are

[01:16] separate, systems, and, I've, broken, down

[01:18] the, math, explaining, why, this, is, possible

[01:19] in, another, video, that, I'll, link, below

[01:21] now, many, people, will, get, on, board, with

[01:23] this, and, say, ok, building, muscle, while

[01:25] losing, fat, is, possible, but, not, really

[01:27] practical, because, it, only, applies, in, a

[01:29] handful, of, more, limited, and, obscure

[01:31] scenarios, but, I, think, these, scenarios

[01:33] aren't, as, limited, as, they, seem, and, I

[01:35] would, say, body, recomposition, is, a

[01:37] realistic, goal, not, only, for, some, people

[01:39] but, nearly, all, people, so, let's, quickly

[01:41] cover, the, situations, where, I, think

[01:42] recomposition, makes, the, most, sense

[01:44] first, of, all, new, lifters, newbies, can

[01:47] build, muscle, and, lose, fat, at, the, same

[01:48] time, quite, easily, because, as, a, new

[01:50] lifter, you're, the, most, primed, for, muscle

[01:52] growth, you'll, ever, be

[01:53] this, means, that, calories, can, be, pulled

[01:55] from, stored, body, fat, to, fuel, the, muscle

[01:57] building, process, with, just, basic

[01:59] progressive, resistance, training, and, a

[02:01] reasonable, diet, second, because

[02:02] overweight, individuals, have, very, large

[02:04] energy, reserves, stored, in, body, fat, they

[02:06] can, eat, in, a, caloric, deficit, and, still

[02:08] have, plenty, of, stored, energy, to, fuel, the

[02:10] muscle, building, process, thirdly

[02:12] detrained, individuals, who, got

[02:13] Jack, before, but, then, stops, training, due

[02:15] to, injury, or, other, commitments, are, in, a

[02:18] similar, camp, to, the, new, trainee, we're

[02:19] going, to, the, very, powerful, muscle, memory

[02:21] effect, they're, able, to, rebuild, a, lot, of

[02:23] muscle, very, quickly, making, recomposition

[02:26] common, and, finally, using, anabolic

[02:28] steroids, allows, most, people, to, build, a

[02:29] lot, of, muscle, very, quickly, allowing, the

[02:32] body, to, tap, into, fat, stores, to, fuel

[02:34] muscle, building, but, at, this, point, I

[02:35] would, say, even, if, recomposition, were

[02:37] limited, to, these, four, groups, walk, into

[02:40] any, commercial, gym, and, most, people, will

[02:42] fall, into, one, of, these, four, categories

[02:43] for, example, even, if, you've, been, in, the

[02:45] gym, for, several, years, you, might, still

[02:47] fall, under, the, newbie, category, if, you

[02:49] haven't, been, training, nearly, hard, enough

[02:51] or, smart, enough, over, the, years, I'd, also

[02:53] add, a, fifth, category, to, this, list, the

[02:55] sub, optimized, trainee

[02:57] this, would, include, anyone, who's, been

[02:58] going, to, the, gym, for, a, while, they, even

[03:00] count, themselves, as, an, intermediate, or

[03:01] advanced, level, lifter, by, training, age

[03:03] but, deep, down, hasn't, really, been, putting

[03:05] in, their, best, effort, with, their, training

[03:06] or, nutrition, and, according, to, my, good

[03:08] friend, and, co-author, Chris, Barakat, he

[03:11] sees, recomposition, in, his, lab, all, the

[03:12] time, even, in, more, advanced, trainees, so, I

[03:15] literally, see, this, every, single, semester

[03:17] every, training, study, we, had, we've, ever

[03:19] ran, I've, seen, body, recomposition, occur

[03:21] once, you, really, start, paying, attention

[03:23] to, some, of, the, -, some, of, the, details, to

[03:25] a, higher, extent, like, nutrient, timing, and

[03:27] really, optimizing, their, macro, nutrient

[03:29] intakes, we, can't, see, recomposition, with

[03:31] some, of, the, best, athletes, ever, this, one

[03:33] subject, in, particular, he, gained, 20

[03:36] pounds, of, lean, mass, in, ten, weeks, and, he

[03:39] actually, lost, like, a, pound, of, fat, mass

[03:40] at, the, same, time, so, he, was, a, basketball

[03:42] player, pretty, well, trained, when, it, comes

[03:44] to, resistance, training, he, was, able, to

[03:46] squat, 1.75, times, his, body, weight, so, he

[03:49] set, the, criteria, for, the, study, and, he

[03:51] just, blew, up, he, basically, came, in, the

[03:53] lab, looking, like, a, normal, basketball

[03:55] player, and, then, he, looked, like, Phil

[03:57] Keith

[03:57] [Music]

[03:58] so, I, think, there's, really, only, a, tiny

[04:00] subset, of, the, population, that

[04:02] recomposition, wouldn't, be, practical, for

[04:04] truly, advanced, trainees, already, with

[04:06] perfectly, optimized, training, and

[04:08] nutrition, who, are, near, their, genetics

[04:10] ceiling, for, muscle, growth, but, in, my

[04:11] opinion, this, is, the, Obscure, scenario, and

[04:14] it, only, occupies, a, tiny, sliver, of, the

[04:16] total, population, looking, to, improve

[04:18] their, physique

[04:18] ok, so, body, recomposition, is, not, only

[04:20] common, but, practical, now, how, do, we, do, it

[04:23] let's, break, it, down, into, five, simple

[04:24] steps, first, you, need, to, recognize, that

[04:27] raining, is, the, driving, force, of, body

[04:28] recomposition, in, any, scenario, can, have

[04:30] the, most, optimal, diet, in, the, world, eat

[04:32] over, 9000, grams, of, protein, per, day, and

[04:35] you, still, won't, build, much, new, muscle

[04:36] without, a, progressive, training, stimulus

[04:38] in, the, book, we, use, the, analogy, of, a, car

[04:40] where, we, can, think, of, our, training, as

[04:42] the, engine, and, our, nutrition, as, the

[04:44] gasoline, to, fuel, performance, better, the

[04:46] fuel, the, better, the, performance, however

[04:48] without, the, engine, the, car, simply, won't

[04:50] move, regardless, of, the, fuels, quality, we

[04:52] can, also, think, of, sleep, and, stress

[04:53] management, as, the, oil, changes, and, tire

[04:56] rotations, required, to, keep, things, moving

[04:58] so, when, it, comes, to, training, you, want, to

[05:00] focus, on, progressive, overload, applying

[05:02] effort, and, using, proper, technique, and

[05:04] once, you, have, the, fundamentals, in, place

[05:06] fine-tune, your, volume, to, fit, your

[05:08] advancement, level, generally, speaking, 10

[05:10] to, 20, sets, per, body, part, per, week, is, a

[05:13] good, ballpark, for, most, people, and, most

[05:15] muscles, next, you, need, to, decide, on, a

[05:17] primary, goal, even, though, you, may, want, to

[05:19] do, both, at, the, same, time, it's, important

[05:21] to, establish, which, is, more, important, to

[05:23] you, for, example, if, you're, currently, on

[05:25] the, leaner, side, let's, say, 8, to, 12

[05:26] percent, body, fat, as, a, male, or, 18, to, 22

[05:29] percent, as, a, female, then, your, primary

[05:31] goal, should, probably, be, to, build, muscle

[05:33] and, if, you're, not, so, lean, so, somewhere

[05:35] between, 15, to, 20, plus, percent, as, a, guy

[05:37] or, 25, to, 30, plus, percent, as, a, girl, then

[05:40] maybe, your, primary, goal, should, be, to

[05:42] lose, fat, once, you've, decided, on, your

[05:44] primary, goal, next, you, want, to, Center

[05:46] your, caloric, intake, around, maintenance

[05:48] calories, the, number, of, calories, you, need

[05:50] to, eat, to, maintain, your, weight, if, your

[05:51] primary, goal, is, to, build, muscle, you

[05:53] should, enter, a, slight, chloric, surplus

[05:54] adding, 5, to, 25%, to, your, maintenance

[05:57] intake, if, your, leaner, less, advanced, and

[05:59] more, genetically, gifted, for, building

[06:01] muscle, you, can, get, away, with, a, bigger

[06:03] surplus, if, your, primary, goal, is, to, lose

[06:05] fat, you, should, enter, a, slight, caloric

[06:07] deficit, slashing, 10, to, 20%, off, your

[06:09] maintenance, intake, the, more, fat, you, have

[06:11] to, lose, the, bigger, the, deficit, should, be

[06:13] and, in, the, book, we, outline, other

[06:14] considerations, such, as, if, your, detrained

[06:16] highly-advanced, skinny, fat, or

[06:19] significantly, overweight, next, you, need

[06:21] to, set, up, your, macronutrient, targets

[06:23] starting, with, protein, the, most, important

[06:25] macro, for, recomposition, in, the, book, we

[06:27] recommend, a, sliding, model, for, protein

[06:29] intake, based, on, lean, body, mass, wear, the

[06:31] leaner, you, are, the, closer, you, should, be

[06:33] to, 1.6, grams, per, pound, of, lean, body, mass

[06:35] and, the, more, body, fat, you, have, the

[06:38] closer, you, should, be, to, one, point

[06:39] two, grams, per, pound, lean, body, mass, using

[06:42] myself, as, an, example, I, currently, weigh, a

[06:43] hundred, and, sixty-five, pounds, at, about

[06:45] ten, percent, body, fat, using, our, sliding

[06:47] model, since, I'm, quite, lean, I, should, be

[06:49] more, toward, the, high, end, of, intake, I'll

[06:51] pick, 1.5, multiplying, it, out, that, would

[06:54] give, me, a, daily, protein, intake, of, two

[06:56] hundred, and, twenty, two, point, eight, grams

[06:57] per, day, so, I, can, round, that, up, to, two

[06:59] hundred, and, twenty-five, which, is, what

[07:01] I'm, eating, at, the, moment, and, my, last

[07:02] full, day, of, eating, video, I, explained, the

[07:04] benefits, of, going, higher, on, protein, than

[07:06] might, be, required, just, to, build, muscle

[07:08] so, even, though, you, could, probably, get

[07:10] away, with, less, I, think, eating, a, higher

[07:12] intake, is, both, safe, and, advised, for

[07:15] those, looking, for, recon, from, here, you

[07:16] want, to, determine, your, fat, and, carbon

[07:18] take, personally, I, set, my, fat, intake, at, a

[07:20] minimum, of, twenty, percent, of, caloric

[07:22] intake, and, then, fill, in, the, rest, with

[07:23] carbs, ok, the, fifth, and, final, step, to

[07:26] achieving, paneer, II, composition, is, to

[07:27] pay, attention, to, the, details, like, I

[07:30] mentioned, earlier, this, step, might, not, be

[07:31] required, for, beginners, they, can, get

[07:33] recom, Phi's, following, the, first, four

[07:35] steps, but, as, you, get, more, advanced, we

[07:37] comp, gets, more, difficult, so, it's, more

[07:39] important, to, optimize, your, approach, we

[07:41] spend, a, lot, of, time, in, the, book, laying

[07:42] out, these, optimization, strategies, I'm

[07:44] gonna, focus, on, a, few, of, them, here, the

[07:46] first, is, to, sleep, more, I, think, sleep

[07:48] might, be, the, single, most, underrated

[07:50] factor, when, it, comes, to, transforming

[07:51] your, physique, just, consider, this, 2018

[07:53] study, from, wining, colleagues, they, split

[07:55] 36, subjects, up, into, two, groups, that, both

[07:58] entered, a, caloric, deficit, except, one

[08:00] group, slept, one, hour, less, five, nights

[08:02] per, week, they, were, also, allowed, to, sleep

[08:04] one, hour, extra, on, the, weekends, to, catch

[08:06] up, as, it, turns, out, after, eight, weeks, of

[08:07] dieting, weight, loss, was, the, same, in, both

[08:09] groups, but, the, group, that, slept, well

[08:11] lost, 83, percent, of, their, weight, from, fat

[08:14] whereas, the, sleep, restricted, group, lost

[08:17] 85%, of, their, weight, as, lean, mass, that, is

[08:20] crazy, now, it's, worth, mentioning, that

[08:21] these, subjects, weren't, weight, training

[08:23] so, lifting, probably, would, have, flattened

[08:25] out, the, results, a, bit, but, I, don't, think

[08:27] it, would, have, been, enough, to, offset, that

[08:28] enormous, difference, that, sleep, made, the

[08:31] next, area, we, can, look, to, optimize, our

[08:32] approach, is, through, parry, workout

[08:34] nutrition, or, the, timing, of, nutrients

[08:36] around, the, workout, now, I, already

[08:37] discussed, some, of, the, misconceptions

[08:38] around, this, topic, and, my, latest, full, day

[08:40] of, eating, video, so, I'll, just, link, that

[08:42] video, down, below, we, can, also, turn, to

[08:44] supplements, to, optimize, but, it's, worth

[08:45] noting, that, there, aren't, any, recon

[08:47] supplements, that, just, cause

[08:49] recomposition, on, their, own, however, there

[08:51] are, a, few, worth, mentioning, that, can, help

[08:53] in, the, book, we, organize, our, supplements

[08:55] list, in, two, tiers, at, the, top, of, the, list

[08:57] in, tier, one, we, have, protein, powder

[08:58] creatine, and, caffeine, protein, powder, is

[09:01] especially, important, for, vegan, lifters

[09:03] and, I, recommend, so-called, vegan, way, a

[09:05] blend, of, rice, and, pea, protein, that

[09:07] offers, a, full, spectrum, of, amino, acids

[09:09] and, has, a, high, leucine, content, whey

[09:11] protein, can, be, used, at, any, time, of, day

[09:13] to, help, make, meeting, total, daily, protein

[09:15] goals, easier, in, consuming, a, casein

[09:17] source, before, bed, might, have, merit, as

[09:19] well, creatine, is, by, far, the, most, well

[09:21] studied, supplement, on, the, market, and

[09:22] given, how, cheap, it, is, and, how, low, its

[09:24] risk, of, side, effects, are, it's, a, pretty

[09:26] obvious, choice, to, supplement, 3, to, 5

[09:28] grams, of, creatine, monohydrate, per, day

[09:30] and, I'll, link, my, creatine, science

[09:31] explained, video, down, below, if, you'd, like

[09:33] more, info, on, that, caffeine, rounds, out

[09:34] tier, one, of, our, supplements, shortlist

[09:36] for, increasing, strength, prolonging, time

[09:39] to, fatigue, increasing, acute, fat

[09:40] oxidation, and, more, however, unlike

[09:42] creatine, caffeine, is, susceptible, to

[09:44] tolerance, so, it, might, be, smart, to

[09:46] reserve, it, for, your, heaviest, our, most

[09:47] demanding, training, sessions, are

[09:49] periodically, cycle, off, it, to, resent, eyes

[09:51] yourself, to, the, effects, and, of, course, we

[09:53] dive, into, many, other, optimization

[09:55] strategies, across, the, 15, chapters, in, the

[09:57] new, nutrition, guide, including, sample

[09:59] meal, plans, pre, and, post-workout, meal

[10:01] examples, more, supplements, cardio

[10:03] strategies, and, a, lot, more, so, if, you, guys

[10:05] are, looking, to, take, your, nutrition, up, a

[10:07] notch, you, can, save, 25%, off, the, ultimate

[10:10] guide, to, body, recomposition, at, the, first

[10:12] link, in, the, description, box, below

[10:13] for, the, launch, or, you, can, head, over, to

[10:15] Geoff, nipper, calm, go, to, the, nutrition

[10:17] plans, tab, and, you, can, find, it, over, there

[10:19] and, after, launch, week, so, next, weekend

[10:21] it'll, be, going, up, to, full, price, so, the

[10:23] manual, has, over, a, hundred, and, forty

[10:24] scientific, references, an, exact

[10:26] step-by-step, guide, for, setting, up, your

[10:27] calories, and, macros, a, list, of, foods, to

[10:29] focus, on, and, even, a, full, chapter, on

[10:31] training, for, recon, it, also, include

[10:34] customer, service, so, if, you, guys, have, any

[10:35] issues, there's, a, support, email, that, you

[10:37] guys, can, contact, so, hit, up, the, link, over

[10:39] here, next, to, my, head, if, you, guys, are

[10:40] interested, in, checking, it, out, don't

[10:42] forget, to, leave, me, a, thumbs, up, if, you

[10:43] enjoyed, the, video, or, if, you, found, it

[10:44] helpful, subscribe, if, you, haven't, already

[10:45] and, I'll, see, you, guys, all, here, in, the

[10:47] next, one