What do we want?! NOTABLE GAINS When do we want them?! After a solid 3-4 mesocycles in a caloric surplus 🤓
@literathos31713 жыл бұрын
I needed that, thanks.
@natebackunbroken3 жыл бұрын
@@literathos3171 happy to help
@DiskoKDiskoL3 жыл бұрын
After 1st steroid cycle in a caloric deficit
@cliffonator11113 жыл бұрын
After becoming obese!
@signs803 жыл бұрын
@@cliffonator1111 if you become obese in a bulk then you are either bulking too much, don't care about bodyfat because of performance or you're lifting like shit
@Brisket_and_Barbells3 жыл бұрын
"Special sports supplements". You mean creatine and protein powder right?
@PendlayRoe3 жыл бұрын
Injectible BCAAs
@jthancock3 жыл бұрын
Chicken, rice, and broccoli brah
@hugogodofredo91873 жыл бұрын
Whiskey, gypsy tears and bear milk
@ecosx26183 жыл бұрын
Duck eggs and No Fap
@Magic_beans_3 жыл бұрын
Big bowl of Wheaties.
@anananwar3 жыл бұрын
As someone who experienced a lot of early success with recomp but now struggling to move the needle, this is exactly what I needed to hear.
@OneBritish132 жыл бұрын
When you recomped did your weight stay the same? I'm lifting more weight for more reps over time but my weight is staying roughly the same. I'm thinking once I can't increase the weight + reps anymore then bump cals up a bit?
@fake-PSL2 жыл бұрын
@@OneBritish13 it depends on your body composition at that time... Note you can't always progress in the gym... Sometimes you need to deload or maintain before pushing forward... ( Usually a 4 month mark )
@manuelavendano3891 Жыл бұрын
Same here. Fuck, did it for too long (1 year hehe)
@user-vv1do1wg1j Жыл бұрын
eh ive been kind of on a recomp for a year... though i do a lot of cardio and thus eat a lot i get 15k steps a day and burn 300-400 with running/cycling on top of weightlifting, at 188cm, 90kg, i eat 3400+ calories a day (i dont track that well) lifts have been going up consistently, but i think if i hadnt been doing these steps and cardio and had to maintain at like 2500 i wouldnt have made gains. i eat 4/5 meals a day, get 250g+ protein a day honestly i like this way of going about it, really high maintenance point seems to be better than a low maintenance point
@markpozsar5785 Жыл бұрын
@@fake-PSL jesus christ 4 months until a deload? wtf dude, hell no, 4-8 weeks is the reasonable answer
@nessingman2 жыл бұрын
Since I stopped worrying about my calorie intake or fat loss/muscle gain and just focus on good workouts, the whole game feels much more enjoyable. Sometimes I lose fat and sometimes I gain muscle, don't care about the speed but over time the results come regardless.
@diogobsoares Жыл бұрын
Dude, I just looked at your profile picture. If I looked like you do I wouldn't care either. You're killing it bro
@HeyJerry55 Жыл бұрын
@@diogobsoares dudes diced
@michaelscott5653 Жыл бұрын
Amen.
@nessingman Жыл бұрын
To be fair: that's a picture from 8 years ago and it was the leanest I've ever been, around 8% bodyfat. I'm usually around 12-15% bodyfat 😅
@_egghead Жыл бұрын
This
@pantopia3518 Жыл бұрын
I like Jeff nippards video on this. People who are: beginners including those who've trained for a long time ineffectively, detrained (eg coming back after an injury or holiday), using gear, have high body fat percentage can all recomp. If you think about it that's actually the majority of people in most gyms so the majority of people can recomp. With that said most people'll probably get results faster having a bulk and cut phase.
@williamvanderscheer43276 ай бұрын
What I will say is the distinction is important; It should essentially just be a cut, you want to actually dieting down, and still get newbie gains, thats the newbie advantage. But dont sit around maintenance calories, even if recomping does work for you. You want to cut down asap. So you can start the cycle once your body is ready. As a newbie, cutting and starting a bulk after 3 months is better than recomping over the span of an entire year, even if the latter will still work pretty well. Atleast thats what I am getting from this.
@rafaelbezerra30445 ай бұрын
This right here, I wish he would stress it more. I feel like 90% of people, even the ones watching this this can benefit from recomping. Most people even ones that frequent a gym, are not under 10% body fat or 18% for females like he mentioned and can definitely gain muscle while cutting fat by just working hard and watching what you eat. But I definitely see how if you are already that lean and have been goin hard at the gym for multiple years, you get diminishing returns.
@168door75 ай бұрын
@@williamvanderscheer4327would eating 15% below maintenance work for someone at 17% bodyfat?
@pritok65 ай бұрын
@@ytdiury well I train 16 year and I see hardly any changes and when I see them they are mostly details (like hey I have some new visible musle on my back that's new 50g of muscle lol) So I am really thinking of starting recomp at like 15 percent bodyfat and stop neverending cycle of bulking and cutting lol But my next step is shorter bulking and cutting cycles because 7-8 month bulk cycles don't do me any good lol because I am kind of tired of process at this point. so 3-4 months bulk cycles would be good start I presume lol
@aonirsplayground62244 ай бұрын
@@ytdiury I am currently in recomp, 32y M, was 90kg, on-off training, recent year stable training, BUT NOT COUNTING CALORIES, which was my mistake. Now I am, thus I am having stable protein intake, in caloric deficit (not large) and I'm gaining strength slowly, lost 5kg in roughly 3 months (1,74cm tall). Already HAD a good muscle base (I got them by average training, and being fat, thus mainted most of it overall) Now I'm far far more consistent with GOOD training techniques, 4-6x/week, on a deficit and its 100% working. I went from PR deadlift 67kg(each side) to now 6 reps in these 3 months, simple bicep curling from 8-10kg to 3-4 sets with 12-15kg (depends on the rest of the week, life also exists, unfortunately). If you're a fat POS you can 100% gain muscle and lose fat, AS LONG AS YOU HAVE GOOD PROTEIN INTAKE.
@t0ny1189 Жыл бұрын
I'm 34...played multiple sports at a high level growing up...been in and out of the gym since...got off drugs a year ago when I was 260 lbs at 5'9...got back into the gym and dialed in nutrition and over the last 7.5 months I'm down to 215 and have hit PRs in all my lifts...over the last month the fat loss has slowed down and strength gain is plateauing so I'm gonna just start cutting hard and doing what I can to keep muscle.
@laughoutlos11 ай бұрын
Great progress brother keep it up
@MrBottlecapBill11 ай бұрын
You were already carrying around the excess supply to make that muscle gain, that's why. The same happens to someone who is overweight and just starts working out for the first time. They already have the energy reserves so they can actually gain muscle and lose fat at the same time........until they hit the plateau where the reserves needed and the gains desired don't work out mathematically. You'll hit that same plateau eventually but until then...........enjoy. It feels great!
@taylordwyer63634 ай бұрын
Im 35. Last 10 years I struggled with drugs and alcohol as well. Mainly alcohol and a terrible diet. I packed on weight and carried it for years. I hated how I felt and looked. Depression consumed me. Once I decided to get sober, I hit the gym with a vengeance. Over the course of a year or so, I lost about 50 pounds. I understand i was essentially bulking for a decade and unintentionally adding muscle, as well as fat, but body recomp is real. Im actually grateful for the discomfort I endured, it really puts things into perspective. I never thought id look the way i do now, I went from a B-cup to a 6-pack, lol. Just like living sober, health and fitness is a lifestyle. I wish everyone the best on their fitness journey. Thanks Tony for writing that, I needed it.
@doughtyism3 жыл бұрын
That one dislike is from a person content with technical gains
@tim..t1753 жыл бұрын
All 22 are greg Douchette accounts. He still hates Dr Mike 😅
@brookegazy20963 жыл бұрын
@@tim..t175 why? How do you know?
@tim..t1753 жыл бұрын
@@brookegazy2096 lol!! The 22 dislikes was a joke . The hating Dr Mike , well Greg makes fun of his ideas when possible.
@Eric.Bodrenok3 жыл бұрын
When you’re that guy who’s made technical gains in the last 2 years😔
@chriscottingham43683 жыл бұрын
Yes!!! They’re happy with their 1% more muscle mass💪🏾😝
@TeyCallMeBigMac3 жыл бұрын
"You dont mix spaghetti and cake" Lasagna would like know your location
@bonkersdonkers73813 жыл бұрын
My mind is blown. Lasagna is essentially a pasta cake. Good God, he's right.
@rdptll3 жыл бұрын
epic comment
@seancavey52203 жыл бұрын
I was the 69th like........Nice
@Humonic3 жыл бұрын
Hahaha
@HealthandExercise-ht1zl7 ай бұрын
@@bonkersdonkers7381na man. Lasagna is just a hot multiple layer sandwich. Pasta is just a weird type of bread.
@Josiah_Harder6 ай бұрын
He looks way younger here and it's only 3 years old
@jarlwhiterun74784 ай бұрын
Shut up b1tch
@user-oi3jn5ct8v3 ай бұрын
Roids
@neila63403 ай бұрын
lol yeah I noticed the same. Aged like shizz
@austinpatton37713 ай бұрын
He's also tan (and more lean it looks like?) which definitely plays a factor.
@neila63403 ай бұрын
@@austinpatton3771 true he probably just got fat
@johnmansfield122210 ай бұрын
thankyou, just started back in the gym, been 4 years off over a bike spill, at 70 i found you a great help, regards john.
@KeeperOfKale222 Жыл бұрын
If you're fat, and start lifting, you will gain muscle and lose fat. I lived it.
@Pedaissance Жыл бұрын
Yep. If you're fat-- don't over eat, just clean up your diet and eat at maintenence calories, add alot of protein, lift weights. Lose fat, build muscle.
@hands-ongaming7180 Жыл бұрын
@@Pedaissanceyup. I don’t know why this lunkhead didn’t mention that. Only person to mention this is coach Greg.
@Ederick19364 ай бұрын
@@hands-ongaming7180 i know this is an old comment but if you are living that life. 1. hope you are killin' it. 2. most of the information and advice dr. mike (and most guys and gals in this space of youtube) gives is targeted towards already fit or mildly unfit people trying to improve and bulk up. if you are (pulling a number from an educated guess) over 30% body fat I don't think a lot of the things he's said will apply. an example would be the video on how walking is not exercise, and for the majority of his targeted audience, he's right, but for somebody who is morbidly obese it absolutely is. @keeperofKale222 awesome friend, hope you've made and maintained yoru goals!
@albinjohnsson25114 ай бұрын
I'm not even fat and I have lost 8 kg in the last 5 months while getting significantly stronger in all my lifts (and growing my muscles). I'm in his category B (coming back to training after time off) and it's definitely the most rewarding time working out lol.
@cl39354 ай бұрын
@@albinjohnsson2511lost weight but gained muscle? Do you mean lost fat? Because gaining muscle would increase your weight
@george.r10 ай бұрын
8:04-8:37 This is literally bodybuilding summed up. Lift heavy, eat big to get big, then eat less to burn any excess fat you gained. Repeat cycle until beast mode.
@Hedgeflexlfz3 жыл бұрын
5:05 This pretty much sums it up, folks.
@nmnate3 жыл бұрын
I think I've been at both ends of the spectrum. I used to wrestle and lift 3-4x a week at maybe 10% body fat or slightly less (depends on which weight class I was wrestling in). After doing that for years, "recomping" is laughable. However, now that I'm older and noticeably fluffier (18-20% bf) I can milk newbie gains (set up a home gym a couple months ago) at a slight caloric deficit. Excellent topic and well explained.
@palabrajot50510 ай бұрын
Just go easy on the Blake's and the Allsup's and you'll be fine.
@3komma1415926534 ай бұрын
Honestly i think 80 % of people watching are noobs like me and it works just fine to get in a better spot.
@StephenMarkTurner3 жыл бұрын
"Just flexing my 1% more muscle..." - I almost choked on my lunch at that part
@avssify9 ай бұрын
You're an idiot.
@man94xxBIG6 ай бұрын
🤣🤣🤣🤣🤣🤣🤣🤣🤣😆😆😆😆I couldn't stop laughing 🤣🤣
@supagreatman28262 ай бұрын
"Should be easy to see with my 1% less bodyfat" made me hit like
@EatYourOwnBaconАй бұрын
at 6'4, 240lbs losing 2.4lbs of fat and gaining 2.4 lbs of muscle is to be proud of. thats a good chunk.
@bradhobbs_3 жыл бұрын
Instructions unclear: made spaghetti cake
@Raymal1003 жыл бұрын
Lasagna?
@Niksplaylist15 ай бұрын
instructions unclear, fucked a lasagna
@harryv67524 ай бұрын
😄😄😄
@theperfectprogression22943 жыл бұрын
I really think I’m in one of those groups where recomp is possible, but this video convinced me that I still should go ahead and just cut fat (while retaining muscle) first and then work on building up muscle more
@emartinezr3 жыл бұрын
If you are relatively fit, a newbie in terms of weights and have patience and will power... recomp is VERY possible. But the gains are slow. I think fat loss (cut) is faster, but a straight muscle gain or lean bulk would be a bit slower if you're not already a decent lifter.
@juwitahasin99042 жыл бұрын
what about overweight
@smeshsmesh96954 ай бұрын
I agree. I was 260lbs at 181cm and 35% bf and I’m cutting hard to 187-190lbs. (1000cal/day deficit). I’m now at 220 and 26% bf. When I reach 190 I’ll bulk and properly gain muscle till I’m 200lbs probably. Also if you’re that heavy I think it’s healthier (also mentally) to just lose weight and not focus on muscle to much.
@DJ_Osiris Жыл бұрын
I appreciate this video. I never understood bulking and cutting because when I was a beginner (completely untrained and obese) I lost 60lb of fat in a year while taking my bench press from 135lb to 225lb. But then I plateaued for another 6-7 months (I added strength in other lifts but these were noob gains). Now that I want to get my bench to like 245 for reps, I am trying be hyper caloric. It makes me nervous because being fat is ... the worst. But I need to break this plateau.
@DJ_Osiris Жыл бұрын
@@LowEnd824 Thanks for the tip. I've been thinking about that "tricking" the muscles, so I might give that a try.
@RightDragon889 ай бұрын
Try it out but don't take the bulking phase too crazy. Eat good nutritious foods and you'll bulk. No McDonalds! 😅 I'm actually trying to bulk a little more and get ready for a massive cutting phase.
@TK-en2hq Жыл бұрын
Lost 40lbs this year and hit PR's every other week. Starting to slow down on the weight loss and PR's. I now see I was a *lot* fatter than I thought. Gonna keep pushing it until it stops, but I'm still aiming for the 3 plate bench while cutting to 180lbs(currently at 198lbs/275lbs bench)
@Credi4411 ай бұрын
Im in a similar situation, hows it going
@TK-en2hq11 ай бұрын
Went from 240lbs to 195lbs, tweaked my shoulder and rebounded to 210lbs while recovering. Now starting to work my way down again, focusing on reps instead of weight.
@Credi4411 ай бұрын
@@TK-en2hq that’s great!! Keep up the good work!!. I went from 255 to 190 doing keto. I put on about 7lbs now again, want to drop down to 180
@TK-en2hq11 ай бұрын
@@Credi44 I do carnivore for my cuts just because I am a sugar addict. It makes the rebound a big more dramatic but I also lack a large intestine so I get pretty big bodyweight swings regardless. Glad to hear it's working for you.
@Credi4411 ай бұрын
@@TK-en2hq I’m going through the exact same thing, my 1 day refeed turns into one week and i diet for another week to undo the damage and the cycle repeats. I’ve been thinking about getting off keto cause ive been doing it for a long time now, any tips or anything to watch out for?
@bizzyrizzy40757 ай бұрын
Man! The way you broke this down is the BEST way I’ve heard this. It makes so much sense. Obviously you can maintain or Recomp but the reality is that it takes a LONG time to see results. But it can be done. Depending on your situation you need to prioritize and make a decision on what you need to do more of. Not saying you can’t keep weight lift and hit your protein max during a caloric defecit. You can, but the priority is the caloric deficit and some cardio to aid. Versus if you just focused on Gains you would limit some cardio so u can focus more on weightlifting and a small surplus with a protein max. I Get it!. I also will note for anyone reading this. You still have to be patient. No matter what you do results won’t show until about 6-8 weeks or 3 months of being CONSISTENT not going back and forth. I’m learning this now and often I find it’s mental. I always want to switch things up halfway when I don’t see anything noticeable but in reality you just have to keep doing the right things more and more often. Especially when it comes to some thing like losing stubborn love handle fat or chest fat you have to be patient. Some things in our bodies take longer to leave
@KilledKenny01 Жыл бұрын
For me it worked… I was a newby and had 30% body fat and applied a 500kcal deficit. Now around 12-15% it’s almost impossible. A surplus for gains… a deficit for getting lean… that’s how it is
@sarthakbhardwaj3333 Жыл бұрын
Bro can you tell me what you did for cardio
@fightmilk861311 ай бұрын
@@sarthakbhardwaj3333all you have to do is walk brother. Eat what you have been eating but add around 10,000 steps to your daily step count and you will lose weight (provided you are currently eating at or below your maintenance calories.) Use your phone to track it. It’s literally that easy.
@Lothar44510 ай бұрын
@@sarthakbhardwaj3333 Not the original poster, but I've gone from 112kg (unknown bf%) to 95kg (27%) and then to 90kg (19%) in the last 4 years. 2 years were strict weight loss, 1 was light/moderate exercise and the last year has been a full on gym year with a recomp phase and 4-5 workouts every week. And the reason why I'm telling you this, is cause I mostly did it with barely any cardio. I've tried cardio for a total of maybe 4 months in that whole period, and it fucking sucked, mind you I only did cardio during the last year or so while I was recomping, but yea. I was training to failure pretty much every other workout, and topping it off with half an hour of running. My life was miserable in that period, and I was barely noticing any difference. Honestly, from my experience I think just walking a normal amount a day (around 10k steps/7.5km) is fine for cardio. If you got trouble with your appetite being bigger from losing weight a ton, then cardio can help a lot, but if you rely too much on cardio for appetite you will most likely just bounce back once you're comfortable. The point of losing weight is to stay at that weight, so you need to lose your old habits/appetites. I used to eat like half a kilo of cookies with milk each night while watching movies or youtube garbage, all throughout highschool and a little afterwards, but now thanks to my adjusted appetite, I would need to forcefeed myself to even eat half of it. So far I've only had to rely on walking a little bit. And I only walk more than the average after a cheat meal/day when I'm out drinking with my friends or something. Overall, if you're trying to lose weight while gaining muscles, from my experience I'd suggest mostly maintaining your daily calorie intake and training like crazy, cause your body most likely has more than enough fat to burn and convert into energy. As long as you consume enough protein, train and maintain calories, you will continue moving in the right direction. It's a tough process, losing weight and gaining muscles, because your gains aren't really as pronounced as most other lifters in the gym, and even if you lift more than someone, they still might look 10 times more impressive while you hate how your body looks, but I feel like it's worth it in the end if you got the patience to see it through. If you don't have the patience to recomp (which should be at least 6 months if not a year or multiple, at least according to some other youtubers I watched talk about it), then just strictly cut down, but beware that you're most likely just going to be skinny looking once you lose all those stores of fat, and idk about you, but to me it's better to be at least a little muscular or plump than straight up skinny.
@videogazer8012 ай бұрын
@@sarthakbhardwaj3333rucking
@SWISS-13378 ай бұрын
Initially I was blasting away with newbie gains, able to lose fat and gain about 0.6 lbs of muscle per month. That dried up recently when I lost fat but gained strength, and only put on 0.2 lbs in just over a month. I am going to start from now ensuring I get at least a little over 2500 calories (I'm a "short king" 5 5" with crohns, so eating the calories is difficult) I'll update in 3 months! Although 90% chance I forget.
@MusclesandBooks8 ай бұрын
There's a similarly short king at my gym and dude is RIPPED. I'm 4'10" so always appreciate seeing strong Hobbits.
@fabiansandoval61327 ай бұрын
Fude youre not a king at all. Dont call yourself thats sounds gay AF
@Bruh-lm4zr5 ай бұрын
Update?
@lilsheba4 ай бұрын
Update!
@SWISS-13374 ай бұрын
OK so update is a little skewed, but I'm happy considering. So after I made this, I had 4 seriously bad colds/flus almost in a row (unusual for me to get ill at all, but I think because I got one I ended up getting them all due to the first weakening me, and the last destroyed me), 2 of which I was out for about 4 days and the last took me out for 2 weeks and made me lose 4 KG of body weight. Considering I lost that much body weight my muscle mass only went down 1.5 KGs and my body percentage of muscle went up as my body fat was the main thing that was lost. Since then I have basically had to slowly build back up, as it basically caused a mini reset, which really sucks but all I can do is keep going. Since end of February I have only put on 0.2 of muscle but I think it took a while for me to be to feel good again. I haven't been able to push as much as I have these last few weeks since before all the illness, so I am hoping next update will be more positive lol, but I'm feeling good finally and looking better because I basically was forced into a rapid cut, but now I am starting to push hard again.
@Professional.Bro.7773 жыл бұрын
Waiting for greg doucette to make a response video where he tells that it is reasonable to recomp for 20 straight years
@smeedal33433 жыл бұрын
Yea dude ngl I was convinced Id be able to do this and tried it out for a while and sure like I still made really slow gains but at the rate it was it just wasn't worth it and now am just gonna start messing around more with just fluctuating between a 300 calorie deficit and surplus and see how my body reacts, although ironically I am in a recomp phase rn do to a phat injury lol I'd imagine the only other scenario, other than the ones that were mentioned, where you could have truly good lean gain maintenance is if you have hyper elite genetics, buuuttt I think at that point you'd realize how good your genetics are and prob be hopping on some *cough* special sports supplements *cough*
@vladomiljkovic80993 жыл бұрын
@@smeedal3343 the thing is Greg don't tell people to be in constant calorie deficit, more so to stay at around comfortable weight and start from there, if u are 15-20% bf u don't need bulk because when u eventually cut u will probably lose that difference between main-gaining and bulking, but u had to force feed yourself, and u had to suffer cutting, that is why main-gaining is arguably the best.
@BaldyMacbeard3 жыл бұрын
I'm pretty sure he's saying to recomp until you reach a reasonable amount of body fat, then "maingain" at maintenance level or the tiniest caloric surplus. In contrast to bulking until you reach well beyond 20% body fat, then dieting down back to 10, then bulking again etc.
@smeedal33433 жыл бұрын
@@vladomiljkovic8099 yea that makes sense I definitely know now that ultimately, if you can so help it, taking a slower approach to all things dieting so you either dont lose weight too quickly or gain weight too quickly as it will probably be a good amount of muscle loss or a high amount of fat gain. I still do think greg, in select videos, whether he really means to or not, paints a picture of this magical scenario that you can be super lean and still actively gain muscle and strength forever while maintaining the same body fat %, which sure some people can do with the right circumstances and luck, but I dont necessarily think it's that simple for most people even with all the discipline and willpower in the world. But I've watched a ton of his videos and I know overall he preaches to just get to a comfortable body fat % and stay there.
@Magic_beans_3 жыл бұрын
@@BaldyMacbeard Thing is, the evidence-based community hasn’t supported those 20%-plus megabulks for a long time. It’s basically a strawman at this point.
@jakesmith63372 жыл бұрын
This makes so much more sense than what coach Greg has to say on the subject.
@soonahero2 жыл бұрын
It doesn’t. “You’re not used to much of any training or diet structure” applies to nearly every American. It applies to basically everyone, which is why his casino analogy is wrong. It works basically 100% of the time with most Americans.
@drumline172 жыл бұрын
@@soonahero This channel isn't for "most Americans".
@soonahero2 жыл бұрын
@@drumline17 every English speaking country is fat and this channel is in English
@drumline172 жыл бұрын
@@soonahero This channel is for people semi-serious about fitness and weightlifting, it doesn't matter what their general population looks like. Get a life
@MikoZyskowicz2 жыл бұрын
Hes basicly saying the same thing as greg but people cannot see the fucking connection, greg tells ppl to maingain at certain bodyfat they feel good at. So if ur too lean u bulk if ur too fat u cut. Hes saying the exact same thing except hes telling you basicly to cut for summer/any events (like bodybuilders) and then bulk back up to keep making gains. If you just wanted to keep building muscle u would maintain as greg with a small surplus says. Most people dont do shows and go 4-5% bodyfat and then back to 10-15%. This argument is so ridiculous and people should stop Fighting about it.
@inhatzulu3 жыл бұрын
Mike’s topics are like an open book,and for free!A big THANK YOU Mike for all of these awsome stuffs!
@dustintate15993 жыл бұрын
I'm going to learn multiple languages at the same time, drive way over the speed limit, and travel 50 minutes to eat only an egg roll and you're not going to stop me.
@alinaqirizvi1441Ай бұрын
I'm learning multiple languages at the same time - it's not difficult although I am quite linguistically-minded
@ralphellis4569 Жыл бұрын
Hey doc! I'm 44. I started my workout (recomp) @ ~383lbs @ 42 years of age (2021). Given my age and your recommendation I focused primarily on *safe* motions but I absolutely tear up my workouts (powerlifting/strongman focus), given 3 days splits with generalized focus (chest/back/arms, shoulders, legs). I walk as fast as possible every day, twice a day, 1.7 miles per (3.4 total). Google Maps says I have done 60 miles in the past 3 weeks. Even though I am not *trying* to hypertrophy I absolutely am "puffing out" kind of like a strongman does. This is the first time I have ever seen solid traps on my neckline with any sort of prominence. My bench started @ 225 and is now 355 1RM. I am beelining for 405. My deadlift started @ 315lbs in April of this year. I am now @ 515lbs 1RM, with an end goal of 800lbs by ~49 years old. No, I am not "on gear". The gains can be attributed to immense back work, form correction coaching (which was very effective), and pure hatred (hah!). Doing this I dropped 60lbs in 2 years while *SAFELY* gaining a metric fuckton of strength. I know most people are trying to hypertrophy so I can very much respect that these "technical gains" are not the kind of progress they are looking for. However, when you are old and a slow progression with low risk of injury is preferred, and you're a patient old codger with time to spare, absolutely this methodology ("cut and burn") works. At least it very much does for me (and my wife who also powerlifts). The part that is hard to track doing this and why it is so deceptively ineffective to most people is they are not monitoring physiological form changes when weight loss seems to stagnate. (i.e. measuring muscular growth and carefully measuring waistline or arm fat, etc.) You can be initially depressed when you see the same weight for 3 months on the scale, like it is locked in place, but you notice your waistline slimming, biceps, chest, quads, and other groups showing far more prominence, and fatty areas starting to recede. If I was younger I would probably run the excess weight off then focus on strength gains separately, but as an older fella this slow-cooker approach is excellent.
@theogonia198311 ай бұрын
This is great to hear! I’m 40 and at 330lbs and i started a week ago doing basically what you’re doing. The employees at the gym are telling me to eat up and massively weight train even though I told them I really want to skim down by at least 100lbs. I just had a feeling they weren’t listening to my goals, and Mike’s advice here pretty much confirms that. I’m eating at a caloric deficit
@ralphellis456911 ай бұрын
@@theogonia1983 If you are obese it will simply melt at first. Yes, small dietary changes are absolutely essential, but not the gut-wrenching arduous dieting some will try and foist upon you. Here were my basic rules: #1. No more fast food except for once on a cheat day. Even then it must be carefully considered (I like two chicken soft tacos and a diet Pepsi from Taco bell on Sundays, personally). Incorporate more salads and go ahead and stuff them with lean proteins (I like chicken breasts in salads personally). Make sure you are at a very slight caloric deficit. #2. Be relentless. Do not let any bullshit stop you. I am absolutely known by everybody at my gym (a very large gym) and they fist bump me, give me "the nod", wave, etc. and I do *NOT* say this to say I am "so cool", but more so that I am there 5 days a week and always chasing my strongman/powerlifting goals. None of us even know each others names, and that is saying something. The behaviors I point out are due to my endless hard work and never-quit attitude. Just do NOT stop, except for when... #3. ...your body is screaming for a break and/or you have acquired a minor injury. We are older now and the body is absolutely ridiculous at how long it takes to heal from injuries. This is a long and steady march, not a sprint. The only person you have a competition and debt to settle with is yourself. I am one of the biggest and strongest guys in my gym now and 2 years ago I did *NOT* start that way. Which also brings me to... #4. ....stopping before doing something stupid and reaching out to trained professionals for their guidance and advice on form and movements when needed. I pulled my back once on 505lbs worth of deadlift not because I couldn't do it, but because my starting position was slightly misaligned on this particular pull. It took 3 frickin weeks to get back to it (more weight, actually) because I didn't stop to ask the trainer I am friendly with, "Hey, can you give me a second-look at this starting position?" when I really should have. I knew something was "off" but shrugged it off and paid the price. So now when not sure precisely what exercise is going to give me the best results I ask for a moment of the trainers time and guidance if he is willing and/or able to share some that particular day or moment. Example: I felt like I was struggling to get upper pec engagement on any sort of movement. Incline press was marginal at best, particularly in a mind-muscle kind of way. I struggled to engage them and get them sore even when decline press was fine for lower chest. I go up to the physical therapy/strength trainer and ask and he says, "Oh that's easy. When you do your pec flys on the machine for the mid chest, lower the seat to the lowest position (for my height) and you will do what looks like a diving motion with your arms at a very high fly height." I thought this looked stupid as I have seen other people do it. However, I trust this trainer so I go do it. I'll be damned. I *INSTANTLY* could feel immense contraction of the upper pecs and they were sore as hell by time I left. I couldn't help but go back, chuckling a bit, and thanking him as I didn't know that kind of mind-muscle was even possible to the upper pecs. I am immensely grateful for this. So, beyond this, the first thing you need to solidify is your core. I did core work for the first 6 months. Back press, abs, obliques, etc. Not to try to "strengthen them" per se, but to bring them online and used to contracting significantly again for stabilization after long periods of sedentary behavior. From there I went straight to a strongman/powerlifting routine and the weight flew off in 2 solid years. (I am now 75lbs down). You got this!
@KingDarius_10 ай бұрын
Thank you so much for sharing this. (And I've read the comment below as well) this is week #6 for me, I'll be 32 next month. I started at 384 and now I'm 366. I started falling off on my calorie deficit, but love lifting so far. This is helping me consider to finding a balance diet wise, thank you so much for sharing!
@andrewmaynard7569 Жыл бұрын
I'm on month six. What he's saying is like he looked at my logs. I've lost 30lbs and gained a shit ton of muscle but the fat loss has slowed and the gains are slowing. 100% accurate
@garbygarb312 жыл бұрын
This guy has a very head shaped head
@bigthowell2 ай бұрын
It is by far the most head shaped head I've ever come across
@nightrunner149 ай бұрын
Lost 120+#s, reversed my type 2 diabetes, and got off all 14 meds for good by WFPB lifestyle and fasting. Wife said, "Glad you lost all the fat, but I miss your muscles." Had gone from over 50" waist to 28" pants. After I got over the shock of her statement, I decided to give her the muscles she longed for, lest she seek it out elsewhere. Applying your AWESOME content! I'm now about 200#s, strongest I've ever been & feeling GREAT!!! KEEP THE VIDEOS COMING!!!
@Kanfachan8 ай бұрын
Did you have loose skin when you lost all that weight? If so, his did you deal with it? If not, how did you achieve it?
@AKAMMArduk2 ай бұрын
Why is Dr. Mike so pretty in this video?
@galenmarek-iu3snАй бұрын
lol I think he’s younger lol
@dxshawn53224 күн бұрын
Are you gay?
@Archsage Жыл бұрын
For the year and a half that I worked out seriously, 3 - 5 days a week/ 1 - 2 hours a session, this was never explained to me.. Feel like I spent a lot of time chasing the rabbit. Thank you for running through this. Excited to finally bulk up
@kristyna13128 ай бұрын
Exactly, same here.
@EpicRivers1 Жыл бұрын
Most people who have this question are starting out at high body fat percentage. We are much more concerned with this question. I can confirm that at around 2400 calories a day, often less, closer to 2,000 and 200g of protein, 270lbs roughly 35% body fat when I started, I have absolutely been gaining muscle and losing fat at the same time, and my strength lately has been skyrocketing. My working sets have gone up to 205 on the bench press, I haven't tried a 1 rep max. My working sets on shoulder press are 240 currently, When I started my preacher curls were like 50lbs, now I'm at 120lbs working sets, I have never lifted weights before in my life, It took me a good while to learn a routine and what lifts I like to do, but in 7 months I like to think this is actually great progress. I had very little muscle starting out. Very fat dude. I have a lot of patience, I know this is headed somewhere amazing, and I know it's a forever commitment, and I'm really happy with the results so far.
@evec202211 ай бұрын
People who are untrained or detrained can accomplish this when they first start working out seriously and paying attention to nutrition. This is clear... What isn't clear is for the people in the middle. Not ultra lean and muscular, but not completely untrained. However, I think is more attainable that the industry says. I did it with a normal starting BMI.
@robertdy195211 ай бұрын
Youre experiencing called "Newbie Gains" Your first year of proper lifting you'll be experiencing massive gain of strength and muscle and lose fat the same time
@evec202211 ай бұрын
@@robertdy1952 Yes, this has been clear for a while. It is possible for those who are 1) Untrained or 2) Overweight. But good job @EpicRivers1 for making it happen!!
@evec202211 ай бұрын
BTW Great job on making it all happen!
@chabosmulm11 ай бұрын
didnt he literally explain your scenario in the video? If you are high bodyfat + beginner, you can gain muscle and lose fat, but the less fat you have and the more advanced you get, the worse this works
@thepool3974 Жыл бұрын
I just started training again a few months ago after a year off. Been watching all these fitness vids and was pretty much recomping the whole time and made some decent gains but slowed down a lot now and I think this is what I needed to hear. Thanks doc
@coreydw13 жыл бұрын
Lol, Dr Mike is so patient. There is a video of him debating Coach Greg about this topic and always training harder.
@rockyevans15843 жыл бұрын
Haha watch their first debate, he's more passive aggressive than patient in that one
@beardy71242 жыл бұрын
I’d like to see that. Greg always thinks he’s right.
@CanwegetSubscriberswithn-cu2it10 ай бұрын
Special supplements.
@JoeqwertyАй бұрын
Link?
@nicolasa67893 жыл бұрын
Thanks for this. The degree at which recomp is possible is maybe over stated by some people. Just don't use this as an excuse to dreamer bulk on a 2k surplus
@Chaosdude3413 жыл бұрын
Absolutely busting out the quality content lately. Great, great, great way to start the day.
@SpartanV232 жыл бұрын
Over 15% body fat Creat a daily a calorie defecit Eat 1g of protein per pound of bw Keep doing resistance training Get your sleep/rest to recover I found this the best formula for loosing fat and gain muscle at the same time.
Жыл бұрын
Sold! I’ll stop the recomp thing now, now it makes sense why I feel like I’ve wasted 4 years of training
@boblangdon52535 ай бұрын
Man, I wish I had KZfaq back in the late '79s/early '80s, especially Drr. Mike! All I had was Franco Colombos book.
@SantaAnaGeorgeJ2 ай бұрын
I’ve often thought the same thing. Growing up in the sixties and seventies, the only information available was through books and magazines/newspapers. The information, or at least quality information, was harder to find. Today, there is such a plethora of information you must be careful to pick and choose wisely what you listen to.
@boblangdon52532 ай бұрын
No shit. Me too! That was all. Good book, but...
@eriks83153 жыл бұрын
Coach Greg is bringing up main-gaining a lot as the best thing you can do, and i never understood why. Now i am pretty sure he is talking to the “average” viewer who is overweight and untrained. Those people will benefit from newbie gains even on a maintenance calories + they will lose fat rapidly. Main-gaining is a bad idea for advanced lifters, especially if they are lean.
@ClanLeader30k3 жыл бұрын
The exact thing he touts isn't exactly that. It's to be at as lean of a body fat you're comfortable at and can make gains in, and the raise your calories when you're getting too lean. He's even agreed in a discussion with Mike that at a certain point, you have to raise your calories a significant amount to make gains, but that if you get above 20%, you've gone too far.
@eriks83155 ай бұрын
The eco chamber on Greg’s channel is insane. If you are past the newbie gains and serious about gaining muscle, solid clean bulking phases and cutting fazes are absolutely crucial. I lost 9 kgs in 2 months going on a pretty big cut, which took dedication. The difference in appearance is insane and i would take me years to achieve the same result if at all on recomp. And you gain back all the lost muscle after a cut in 2-3 months.
@philphoenix1985 Жыл бұрын
What about Carb-backloading (John Kiefer)? Keep your corsitol-level high as long as possible (less carbs - catabolic) and after your workout get your insulin peak (high carb - anabolic). Means, that you have the pre-workout time to burn fat while you´re catabolic and you post-workout time to gain muscle while you´re anabolic 🤔.
@grimrhythm666 Жыл бұрын
Yup. I’m nearing the end of my “noob recomp” where I’ve been on a high protein calorie deficit (8 months in) and my results are definitely starting to slow down. I lost 50lbs and put on a good bit of muscle. I’ve been eating at maintenance for about a month now and I’m still slowly losing weight though. I’m thinking I’m gonna go back into a cut and see how the recomping goes and if I don’t see as strong results I’ll make the decision to strictly cut or bulk. Good video. It has definitely helped me with my thought process.
@Superdub742 жыл бұрын
Man GREAT info!! I'm 2 months in to my recomp. I've noticed notable strength gains and muscle gains. I'm really trying to lose my beer belly and love handles. I have lost 3 inches around my belly so far, so I'm happy about that. I guess I'll see where I am in 4 more months and then change it up accordingly. Your videos are great and help emensly. Thank you
@jacksimmons91802 жыл бұрын
How’s the recomp going ?
@Superdub742 жыл бұрын
@@jacksimmons9180 Still going really well... my weight is still maintaining and I'm noticing some serious density in my muscles right now. My belly and love handles are slowly melting away. Being consistent with my nutrition and workouts are really paying off.
@ibrahiim24992 жыл бұрын
@@Superdub74 are you eating in a defecit or maintenance?
@Bunny11344 Жыл бұрын
@@Superdub74 do u ever have cheat days
@eddiev.261 Жыл бұрын
Hows it going now?
@RDS_Armwrestling3 жыл бұрын
Lol check out Jeff Cavalier's most recent upload, "You CAN'T build muscle and burn fat at the same time!", think he's been watching your channel for inspiration
@DanielDimov3583 жыл бұрын
Shit is getting real!
@LasTortugasAzules3 жыл бұрын
His video is all about how you CAN do both. The two videos contradict each other. I'm going with the scientific approach
@MiguelRaggi3 жыл бұрын
@@LasTortugasAzules To be fair, his point is that, in his experience, a lot of people start a bulk and then never get off it. If you are serious about this, then he does say bulking and cutting is the best method, but maybe there is something to his claim (I don't know, we'd need a behavioral psychology study for this)
@GVS3 жыл бұрын
@@LasTortugasAzules they aren't really contradicting, I actually agree with most of both of what they said.
@RDS_Armwrestling3 жыл бұрын
Jeff's video titles/thumbnails are definitely designed to be a little more click baity but I do appreciate Jeff's take on things most of the time, I didn't watch the video but I read the description haha I knew what he was gonna say anyway
@ChudBogdanoff2 жыл бұрын
recomp is just a small bonus for a well-executed cut
@iberaku5 ай бұрын
I’m about to turn 45 and this information, I feel, is helping come to an end of the my beginner phase. I’ve been watching RP a month or two now and have seen great improvements applying this golden information. I’ve also dropped many bad habits I knew or wasn’t aware of until being enlightened by RP. Thank you for all the great advice. You are at the head of internet fitness gurus!
@x1987knights13 жыл бұрын
I missed the whole FKN year…and it wasn’t due to laziness, my old man has a compromised immune system, and I couldn’t risk it for the biscuit, so now since we’re both vaccinated, I’m slowly getting back to it…wishing everyone the best! 💯👊😎💪🤙
@jamesostendorf15182 жыл бұрын
Did you make any progress with calisthenics?
@ivankacic2808 Жыл бұрын
Did he get heart problems from the vaccination?
@Sleeping_Giants Жыл бұрын
Oof. Have fun with that spike protein in a few years or months
@reidandre992 жыл бұрын
Mike always speaks really well in these videos. Great stuff
@Sparkie07511 ай бұрын
Dude, I’m so glad I found this channel. You are effing amazing. I’d heard about bulking and cutting for decades, but never knew the reasoning behind it. I thought it was bro science or something.
@toddlerscanread3 жыл бұрын
More nuanced than last time
@chadjames18083 жыл бұрын
So you’re saying I can eat the whole pizza because I’m bulking???
@soulie20013 жыл бұрын
I did and gained no weight.
@ibrahimtastekin2753 жыл бұрын
@@soulie2001 Probably because you didn't enter a caloric surplus.
@soulie20013 жыл бұрын
@@ibrahimtastekin275 Yea but my calories expended are huge. 10-14 miles at job, plus workout after, plus walk home sometimes. 5000 about.
@mohammadumar52173 жыл бұрын
Yeah in 6 days with regular meals at maintenance should put you in a good surplus 😅
@lovergurl4543 жыл бұрын
@@soulie2001 u have to eat more then that's all
@nickvoelker71803 жыл бұрын
"Oh yeah, watch this" -The Pharmaceutical Industry
@SwaggMessiah69 Жыл бұрын
I'm beginner, Was on the line of obesity, lost 55lbs so far in a 2 month cut and 6 month recomp. I feel like my muscle visual growth and strength gains have improved significantly while a recomp while cutting in the 2 months slowed my progressive overload. Really my recomp is maintaining my overweight status while in a low deficit to slowly lose weight on the scale, while honed in on macros.
@limitisillusion73 жыл бұрын
I recomp because it's better for me to have a disciplined diet. I'm not trying to get huge, I don't need that much muscle, I just want to be fit and strong. That's why running comes before weight lifting. I don't ever need to be able to bench 400 pounds. I'm much happier with functional strength, good endurance, and athleticism. My goal isn't to put on as much muscle as possible, if it was, I would bulk. That's what people don't understand about recomping, it's never been about becoming the next world champion body builder. I should also say that people underestimate how much muscle you can put on when you're very active in a small calorie deficit. My job is pretty physically demanding. It's effectively a full body workout and I strength training on top of it. Doing bodyweight stuff during cardio also helps maintain muscle. Meal timing also helps. There's a lot of things you have to get right, but when you do, it really does work.
@martingamer55913 жыл бұрын
A-X released a video on this same topic just an hour later. Would love to see a round table discussion between these two on the topic.
@oneset65453 жыл бұрын
@xxtine that u can do both at the same time. I’m rolling with Dr. Mike. 💪🏽
@mortsnerd51003 жыл бұрын
@Bradley Puppies He also says it's not realistic to recomp at low body fat.
@fadsfit27993 жыл бұрын
Mike will you ever make " special drugs " videos , I would love to see your scientific / periodic approach to PED's
@fadsfit27993 жыл бұрын
@A i will start listening to him then , i don't know him , still hoping that mike tells us what he thinks of sum stuff
@Sapphvannah2 ай бұрын
Really appreciating your channel as someone trying to get back into weight lifting and fitness after almost 10 years away!
@alexandermendez46535 ай бұрын
What if I dont care about hypertrophy, I just want strength?
@slutz411 ай бұрын
this makes complete sense to me. Starting to see gains at the gym but know i need to lose fat as well
@nicolaskeith88723 жыл бұрын
hey guys, just stopping by for my daily dose of technical gains
@camerontait91323 жыл бұрын
When you put it like that it just makes a lot of sense.
@starship17019 ай бұрын
I'm just a fat newbie but this video felt incredibly helpful. When I was in college I learned about bulk and cut phases when I heard a buddy mention it, and I was always confused about it until now.
@intothekey9 ай бұрын
Yeah, I'm in the same boat. I'd just recomp at a slight calorie deficit till you hit a brick wall.
@emerson-sheaapril85557 ай бұрын
Lol he just made a video on this comment @@intothekey
@barrywilliams96983 жыл бұрын
Very informative and I can totally understand his points, however most people are not training to be body builders and prepping for a show. I think the average gym goer wants to look decent 365 days a year. Going into a muscle gain phase means you going to look a bit soft for 50% of the year. That doesn't sound very appealing to me even if the gains are faster.
@TheGreektrojan3 жыл бұрын
Most people can't get bodybuilder shredded and maintain that year around (another myth/dream online charlatans prey on). Being "a bit soft" below 20% or so (for males) is just a healthy body. If you bulk between 10-20% (as a male), you never look meaningfully soft (aka you're are still aesthetic). You can very easily bulk/cut and keep your aesthetics. Now after a few years when you get to a good body comp (and don't want to go full on bodybuilder huge), then you can go into maintenance/'recomp' mode. Its often guys who are naturally skinny/lean who are disproportionately afraid of any trace of fat making one look awful who get stuck in recomping when they could put on a lot of fat before anyone actually noticed/cared.
@SCP-001DatabaseAdministrator2 жыл бұрын
@@TheGreektrojan goes right to the stomach first, legs and arms don't hold fat unless the stomach looks a bit oversized for their frame
@Trynabethicc2 жыл бұрын
This makes so much sense. Thank you for quality video !!
@loua86567 ай бұрын
I still can't believe he puts out so much knowledge for essentially free. What a great and funny dude.
@X_JISH_X8 ай бұрын
I just got back into the gym after years of not going and this helped me a ton. Thanks for the info and I'll definitely be checking out your other videos.
@andrewwhite41113 жыл бұрын
The home-run quote from this video is the gym bro celebrating his 1% muscle gain and 1% fat loss. I don't have anything against anyone who wants to train hard at maintenance and fight tooth and nail for gains, but let's not pretend is the quickest road to Rome.
@brysonpercival2 жыл бұрын
Wait he said eat spahgetti and cake to get big and lean right?
@aprilaurie7 ай бұрын
Absolutely crazy watching this video after watching your most recent. Huge gains…but didn’t notice til now
@mikemonahan89685 ай бұрын
I'm a creature of habit, and 3 years ago I ditched my unhealthy habits for new healthy ones. I started at 44% body fat, and just focused on logging my food, 30 minutes weight training daily, and 10,000 steps a day. Same goals every day. After 3 years, I've lost 70 lbs, added 14 lbs of muscle and am now at 28% body fat, and am no longer a type 2 diabetic. I'm now finding it harder to both lose weight and add muscle (I do one at the expense of the other). It's good to hear that it's normal to not do both at the same time and that I need to treat my goals (weight loss and muscle gains) as different phases. Time to change up my routine and study up on how to shift gears between one phase and the other. One thing I'll say is I'm glad I added muscle in the beginning - it raised my metabolic rate, made calorie deficits easier and that made me feel better almost immediately. That's a powerful motivator.
@anniegthepack50953 жыл бұрын
"You could bike 50 miles but it'd take you forever" *Distance cyclists have entered the chat*
@free2be Жыл бұрын
My "Forever" will be 3 hours, give or take an hour. 😂
@CCSABCD3 жыл бұрын
When is the RP analogies scienctific principles book gonna get released?
@qv80753 жыл бұрын
Love me some average joe analogies
@aaronmacdonald807711 ай бұрын
This was my experience for sure. I had notable gains for the first year and then almost none the second year. Eventually I learned about cutting and bulking, got my diet in order and started making gains again.
@Adrian-cn5rk3 жыл бұрын
Damn, this is like Athleanx's whole schtick
@nonachyourbusiness11643 жыл бұрын
Jeff is a great physiotherapist and knows more than most of biomechanics but he's not a dietician, not a bodybuilder and not a powerlifter. If you have pains, he can help you. If you want to kick in the big gear and start to really gain muscle and strength, he has little to give
@Adrian-cn5rk3 жыл бұрын
@@nonachyourbusiness1164 agreed
@tommy11sixorozco93 жыл бұрын
He literally posted a video lol
@diegozenteni16133 жыл бұрын
@@nonachyourbusiness1164 Jeff is great at nothing man
@mattc42663 жыл бұрын
@@diegozenteni1613 he’s good at chin ups. Probably cause he weighs little has no body fat and obsessed with training biceps . He has a good how to on Bulgarian split squat . Face pull and awesome exercise . But besides that gotta agree with you any barbell exercise he gives horrible advice on and has horrible programs / supplements
@DamaniJones3 жыл бұрын
So this just threw “maingaining” out of the window?
@Damian_Materowski3 жыл бұрын
Yes, trying to maingain, I lost literally 2 years for spinning around, gaining NOTHING at the end. Maybe if you are very genetically gifted mesomorp, naturally lean and easy gaining muscle but how many people really are those?
@AP-gk6se3 жыл бұрын
Depends also your starting body fat. I started at about 30% bodyfat after taking 5 years off from training. now at about 20% and only about 8lb lighter than when i started. This is over a 7 mo period. now as i get leaner those muscle gains will definitely get slower until i hit a tipping point where i gain no muscle while losing fat. You need energy to build muscle, it's gotta come from somewhere, I still have plenty on my midsection.
@mohammadumar52173 жыл бұрын
Gaintaining
@jthancock3 жыл бұрын
I spent a year to a year and a half lifting hard but keeping calories mostly constant with sporadic bursts of hypercaloric phases and gained..... nothing. Bulking and cutting phases are the only way to go.
@Eric.Bodrenok3 жыл бұрын
@@Damian_Materowski I feel you bro, wasted my fucking time on that shit. Wish I never listened to that Greg dumb ass in 2019. 2 years thrown out the window
@Lilron1991z2 жыл бұрын
I love this video, it was very helpful in helping me figure out, what I should focus on when it comes to my fitness goals.
@ta985Ай бұрын
I set my next life goal after finishing my apprenticeship to be "getting into shape". I have no intention of becoming a body builder. I want to be fit and athletic. I cut out most alcohol and sweets out of my grocery list and just started "doing groundexercise and/or hangingexercise" ontop of >10km walking over the day and some other bits like swimming to keep things interesting. I lost about 16ish kilo since mid of feburary, while size of my shoulders and arms increased and bellyfat decreased VISIBLY. I was low-key obese before I started. However, now while I can do significantly more during a workout, I do see MUCH slower process than in the beginning. I think you are completetly right here. This is good advice. I do plan on keepin recomping until Im satisfied with the lean-lvl and then continue as described here. Keep up the good work and everyone please stay healthy
@ta985Ай бұрын
Just noticed this is three years old. I wonder if you'd still say the exact same today
@jonathancruz584810 ай бұрын
Thank you so much for these type of videos. Fitness truths are what we need with less bs and this hits all points of what people need to hear, do and then try to figure out what works best with them!
@DavetheLeg3 жыл бұрын
In my experience you can totally gain mass and loose fat dramatically at the same time when your first starting out (the first few months or first year) but the more advanced you get the further apart the 2 goals get. Kind of like mass training vs strength. I did nothing during COVID then when I started up again and lost 10% fat and went up 10% in just a couple months only 3 days a weak plus increased NEAT.
@gunsandcommissions2 жыл бұрын
I was a very experienced lifter who had 25 years of legit training under my belt. I got away from the gym for close to a decade (ugly divorce, depression, substance abuse....you know the deal). I got fat. Like 5'11", 285 fat. I got back in the gym about 4 years ago (after first just getting my diet on point and losing 50lbs) and it's been like when I first started lifting (kinda, I'm 47, so I do have some physical limitations from old injuries and back problems). I've completely recomped my body. I've gotten a bunch of mass back (natural) and I've continued to lose bodyfat to where I've got visible abs all day, every day. No onion skinned/peeled and I've still got plenty of bodyfat to lose. But in great shape for a guy my age with a full life, 2 teenage boys, and a very demanding job.
@narcoman Жыл бұрын
@@gunsandcommissionsbro nice story but share tips not just on how ur wife got fucked by Mandingo
@ceshadow Жыл бұрын
@@gunsandcommissions sir, how do you build muscle and stay lean? I'm geniunly curious!!
@valman0083 жыл бұрын
Hi Dr. Mike! Can you do a video on how to bulk without getting too fat? Thanks!
@HughMorristheJoker Жыл бұрын
Just don't be a fatty boom boom
@davidlefebvre698811 ай бұрын
Really love the yays and nays as you break it down, Bravo!! I tend to gain little muscle while loding little fat by eating extremely well, high protein, supplements, but the main key is none of the above, its how intense i go, i go FAR beyond the limits that 99% go in intensity, i dont count reps, i go to failure, then go past failure, then even more past failure with isometric holds. No one but serious bodybuilders will do this type of intensity. If i want to bulk, then i can gain lots of muscle and gain little fat.
@chrism51266 ай бұрын
mmhmmmm ok
@nicola69172 жыл бұрын
My trainer told me I did it. He was amazed.i took a break as I lost my appetite and got thyroiditis.goiter went away after I stopped the extended intermittent fasting.now I'm gonna do it again but will switch to keto -5 days a wk and do i.f.1-2 days sooner than before.
@watersheep49793 жыл бұрын
Been looking forward to this one
@Bertziethegreat3 жыл бұрын
"You don't mix spaghetti and cake" [Screams in Lasagna]
@moyesfifa8925 Жыл бұрын
This is great content. No BS, straight to the point answers.
@thechosenone7875 Жыл бұрын
I definitely like doing different phases. It’s more simple and allows me to maximize each phase.
@BaldyMacbeard3 жыл бұрын
"Dipping into special sports supplements" 😂
@Sam-py9qq3 жыл бұрын
I think there is some miscommunication here. Mike seems to implicitly assume we're talking about or to lean non-noobs while recomp strategies are generally targeted at overweight out of shape people to begin with. Pro BB's or otherwise advanced people don't exactly need to lose fat at the same time, while on the other hand it's often ideal for beginners motivation (and best returns on investment appearance-wise) to see improvements in both faculties instead of getting a bit stronger but also fatter or becoming skinny fat instead.
@darthhelmet85323 жыл бұрын
He went into that in the second half of the video
@jakesmith63372 жыл бұрын
That’s what he said
@timetraveler_03 жыл бұрын
Muscle gain and fat loss to two distinct processes in our body. If your body utilizes more energy that what's provided by food intake then you lose fast to make up the difference. Body doesn't just suddenly put a pause on building muscle because their is deficit. It'll burn fat to get energy for building muscle. You will loose your fat reserves even faster. The caveat is that you shouldn't be in a huge deficit, that may slow down your muscle gain because your body can only burn fat at a certain rate. So yeah it'll possible and I would say preferable if you have fat on your body that you want to burn. But it's a thin line to walk, especially when you are at a low fat%.
@signs803 жыл бұрын
They aren't as distinct as they seem, your body does NOT like to build and hold onto muscle because it is a metabolically highly active tissue, and so any environment in which fat loss is occurring will naturally lead to the body SIGNIFICANTLY downregulating processes used to build muscle mass in an attempt to conserve and reduce caloric usage
@nichtsistkostenlos6565 Жыл бұрын
If you're a total noob, especially if you're significantly overweight, you absolutely should be "recomping" until it stops working. You'll plateau and you'll probably notice it in your lifts before anything else and then that's your sign to start a proper bulk/cut cycle. There's no specific timeframe where this will work for all people because it depends on a whole host of factors (your body comp prior to starting, how optimal your training/diet is, your genetics, etc.), so people that say "do this for 6 months" or "do this for a year" are wrong, it should always be "do this until it stops working and you need to adapt for some obvious reason."
@GVS3 жыл бұрын
All I got out of this was the spaghetti-cake challenge.
@orkleth3 жыл бұрын
A carbonara frittata is essentially spaghetti in an egg cake.
@thamiresmilanes70493 жыл бұрын
Saw this video and went to your channel to see if you had anything about it, thankfully you did. My faith in recomping is restored. One question though: should you expect to recomp meanwhile you still have a considerable fat storage, as long as you keep lifting hard and doing cardio? Love your work, Geoffrey.
@GVS3 жыл бұрын
@@thamiresmilanes7049 the more fat you have, the easier it is to recomp.
@danvowles50433 жыл бұрын
Tell that to my tren 🤣
@AgentSmith9112 ай бұрын
It worked for me. I'm 183 cm (6 feet) tall. I used to weigh 125 kg (276 lbs), I was eating junk food every day, over 3000 kcal, and not working out at all. My arms and legs were without any meaningful muscles, my body was way over 50% body fat, I had to take breaks walking up one stories of floors. I got a wakeup call, was told by my doctor I might not make it to 50 years old, I got a gym membership and started lifting weights with a little bit of cardio now and then. I also started eating right and replaced soda with water, set my calories to under 2000 kcal a day and ate healthy food with plenty of protein. In one year, I went down to 200 lbs and added a lot of muscles. When I started working out, I couldn't do 1 single pushup. A year later I did 50. I doubled my bench press max from 60 to 120 kg. My bodyfat above 50% down to 25%.
@alleyes924311 ай бұрын
I am in two of the scenarios you mentioned. After a year off, and healed from Covid l, using supplements, I see myself gaining.
@gregfields0113 жыл бұрын
There’s literature showing natty bodybuilders doing contest prep and gaining muscle into the show. Also, heaps of resistance training studies shows recomposition, including a study on advanced gymnasts. Curious why Mike is saying this.
@peetos-chan28353 жыл бұрын
He gathers all the data, and then goes through that total info, and then makes his claims based on total science. Using just one, two, or 5 studies isn't appropriate for the scientific process.
@signs803 жыл бұрын
Do you have an example of these studies that show significant recomposition for people that aren't new to barbell training stimuli?
@gwantM Жыл бұрын
I don't mind if the trade off for gaining muscle is a slower pace weight loss, for me it's more sustainable then cycles on and off. I am also concerned about lose skin being an issue so I think a slower trade from fat to muscle will help reduce that risk.
@MrBottlecapBill11 ай бұрын
Agreed. Especially for women who have had children. The slower loss is usually better because the skin takes a lot longer to adapt than your muscles do. I've seen the same in men however who had large guts and seriously lost a lot of weight quickly. It never looks great. Keep up that practical pace and the results will be more pleasing.
@Zugmaschine7 ай бұрын
But also the muscle building is slower.....
@AesthMed3 жыл бұрын
Yeah "maingaining" is the only thing I disagree with Greg on. Only people I see "maingaining" are newbies and people who look like the same for years, or hardly have changes. If maingaining was optimal then the professionals - people who build muscle for a living - would be doing it. But it is obviously not. Having completely 5 years of successful bulk/cut cycles and then "maingaining" this past year - bulk/cut is where you will see results. You just have to do it right and not get fat during the bulk.
@michaelshannon91693 жыл бұрын
Sir, you are spoiling us with this high frequency content output, you might want to consider a deload week at this rate.