Thanks for this. Don't understand how this channel haven't blown up more. Great information that's backed by actual science.💪🏼

Amazing video, love the depth and research. Subbed and watching the rest 💪❤

This video is gold for someone new in this world in this world of nutrition and training, describes everything one needs to knoe about nutrition while being realistic. Kuddos!

this channel is a gem!

I appreciate your videos so much! Thanks for your work, truly!

I just do calorie cap with a protein floor. Carbs and fat work themselves out.

In an otherwise sea of confusion and conflicting opinions, your channel has become my go-to source of real answers. Thanks a bunch.

This Guy Is A Genius ❤

Mate, just wanna say you are so talented and your videos are amazing. Easily the best fitness channel on here.

Great video. I am currently training for a body recomposition, trying to gradually increase my muscle mass in a slight caloric deficit. Intense resistance training is crucial. It seems to be working, but it’s a trial and error and extremely long process. My focus now is making it as sustainable as possible, because it might take a while before seeing the results I am aiming for.

really good job man, incredible videos

Great topic....❤❤❤

Theses videos of yours are SO good!

Amazing video, thank you!

Great video once again! 🎉

Great video brother! I would only suggest to add more info in the graph to make more sense just by looking at it. For example at 11:48 you could add the reference of slow and fast bulk, like "about 0.4kg and 0.9kg per month gained" respectively. But overall such a great representation of the hard to read researches!! Thank you :))

so helpful thank you 🙏

Nice video my personal trainer 🤝 Now let me go and watch it

Very informative but video really starts at 27:30 for those want to skip all the talk

I personally like to track to build my overall awareness as my physiology is based off what I contribute

You have a very pleasant voice and the videos are very informative. I love learning new things about training and nutrition. Even though I've been "in the loop" for a long time, there are still a lot of gaps. Maybe you'll suddenly start posting complete workouts for beginners and advanced? :з

I can confidently assure that everything in this video tracks.

I liked the video right away. I wish I had seen this video sooner. I have been working out at home and in a high calorie deficit for a month and I lost 4 kgs and most of it is my muscle. I learned that eating less would cause weight loss which is a good thing but losing muscle is not. However, I find it hard to get all of these proteins carbs and fats in a day even though I am a 24 year old, 172 cm tall and 92 kg female...

Thanks!

Another great video. I really like how you're not driving a single angle just providing a lot of options and evidence. The most helpful thing I experienced with dieting was going on a fast mimicking diet for 5 days as outlined by Dr Walter Longo. This entails 1200 calories on day one and 800 calories on day two through five with a macro distribution of 45% fat 45% carb and 10% protein. My guess is at the low protein coupled with the low calories triggers the body into thinking that you're on a water fast. After doing these 5 days then I slowly ramped up my calories over a month from 800 kcal to approximately 3, 000 kcal which I monitored very closely using a gram scale and USDA estimates of macro and calorie. I weighed myself every morning in underwear and t-shirt. By excluding the 10 lb that I likely lost in water weight I was able to estimate how many calories I was eating and how much weight I lost and determine that my calorie demand was approximately 3,300 kcal/day. Using the calorie estimated method with height weight sex activity level I estimated my calorie demand was approximately 3,500 kcals per day. As you said this exercise gives you a great deal of common sense about the calorie contents of food it allows you to regulate what you eat without weighing everything out. After I ended this diet experiment I added high intensity weightlifting twice per week to my workout routine and have put on 15 lb in the last 6 months majority seems to be muscle as my legs but back to your shoulder and arms have all filled out a bit. Not bad for a 63-year-old man. Other than weight lifting I do about 10 mi a week of Hill hiking 20 miles per week of up and down hills on a bicycle in about 5 MI of swimming in a coached pool workout and in the open water. I feel like I put on about 5 lb of flab so this week I am starting a gentle cut of ~500 kcal/day via time restricted eating between approximately 5:00 a.m. and 3:00 p.m. This caused me to drop 5 lb of water weight in the first 2 days. This is the one area I don't think people talk about enough is the water loss and water gain caused by either excess calories or deficit calories. I don't know if it's a big factor for me because I am very metabolically healthy, very insulin sensitive and moderately large at 6'4" 215#. In any event being in a cut phase means that you're also lacking a lot of water-glucose storage in your muscles. This means for me if I want to lose 5 lb I need to drop 15# and then came back up about 10# and water plus glucose stored in my muscles.

Ingat po kayo sir

I have benefitted more by eating OMAD, than following any other form of eating protocol and my approach as to how I exercise, also differs from the norm, but it works for me. As with all advice - take what is relevant, disregard what is not and adapt so it suits YOU.... in essence be the lab rat! Thank you for uploading and sharing.

Me breaking out 2 scales at a time when meal prepping.

Virtual trainer. Needed this

thanks

25:03 minimum fat and carb intake.

While calculating maintenance calories should we use total body weight or just lean body wieght. I find to remove body fat from body weight a real guessfest..

Can u make a video on how to create a workout program for wellness bodybuilding

i am very surprised to hear that fat content foods are less satiety than carbs. i am a high carb guy and this kind of a diet fits me well, otherwise i don't feel i am on my peak. all videos i watched previously told me that fat dominant foods (and protein of cource) are more filling and on the other hand carbs leads our insulin to spike and crash so we fill higher level of hunger earlier.

🙏🏾🙏🏾

Far of video topic.. I really like this channel, so I want talk about one thing. I would like to see more research on joint stress during workouts.. as I see more studies about muscle recovery.. For example, it is so common that lifting heavy weight puts more stress on joints than lifting light. Although many say this, I've never seen someone talking in depth on why or even giving any reason or study. I find it a bit confusing because the real question would be : Do low reps to failure put more stress on joints than higher reps to faliure?. When we look at systematic fatigue, most scientific research now tends to say high reps might cause more systematic fatigue, but what about joints? When we look from a practical aspect, we would see that usually people tends to lose strict form when they want to lift too heavy( for example powerlifter might flex their trunk when the weight is too heavy during deadlift) which may increase injury risk and probably put more stress on joints, But, what if we're talking about strict form heavy or light to failure, why would heavy put more stress on joints, can't find the answer 🤔

Me eating ben and Jerry ice cream while watching this video.

2 month update 35 pounds down .. 60 more to go 🙏🏻🙏🏻

the macros for the thumbnail are around 55% carbs, 20% protein, and 25% fat

I always find food portion size calculation confusing ... cooked vs uncooked weight of food differs a lot. when I read the nutrition label of a certain food, it tells me it has xxx cal per 100 gram. so when i cook this 100g, the final weight is less. does this means i consumed the 100g suggested or should I add more to reach this 100g?

Yes but what if I'm a bit overweight, and in a calore deficit and I consume enough proteins. Do I still build muscle by having excess fat using it for energy to build muscle?

Macro setting is at 27:34 So setting it like that is for maintenance or weight loss or weight gain?

Quick question, I boxed for an hour and a half and did weight training after will that hinder my muscle gain even tho I'm eating enough calories for that day?

I find it very hard to get enough carbs when I’m in a deficit. According to this study, I should be getting at least 220 carbs each day, but I normally get about 170 in a deficit. I’m currently trying to lose about 5 more pounds.

I find it hard to find my maintenance calories though, one calculator will say it’s about 2,800 calories while another says 2,100 and changes a lot too depending on physical activity

Some videos mention having to eat more protein during a caloric deficit even as far as 2.4-2.7 per lb, is this really necessary to prevent potential muscle loss?

Some fitness trainers saying that after weight loss is finished we can slightly increase calories to our previous maintenance and we will not gain the weight is that true? i think when weight loss is finished our previous maintenance calories are surplus

130g protein is a perfect level for just about everyone, but 350g of carbs is way to low if you’re active. 450g carbs at the very least to stay healthy

Would i gain more muscle in a smaller deficit like 250?

Good sleep, Low carb, high fat higher protein has given me results faster

What happens when the minums sim to a calorie amount greater than my maintenance! I want tonlose weight !

When you say "x" grams per kilogram of weight... Is it your current weight or the "ideal" weight?

The label being wrong is so frustrating

Is Calories the only important factor when it comes to fat loss?

Do you workout flow high performance ? 😀

If you're eating some of the examples given I don't think the person is bothered about calories 😅

I just ate Mcvities chocolate digestive biscuits. Now need to work hard this week. The guilt is the fuel.

:)

This is insane. This is how to get pre diabetes / hyperinsulinemia

This study is bs. Research on athletes really?