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eat clean and lift shit...dont need to walk around with a clip board counting reps, sets and keeping track of what you at, tats for goofy white boys that want to impress other males. just fucking eat healthy and lift tings and put said thing down, simple
Some sources indicate that I should aim to calculate protein grams according to my body weight. Others, that overweight people should aim at their “target” bodyweight, while others indicate to use their “lean body mass" as meassure.
It's confusing. In any case, that's a lot of protein.
Idk I think someone should stay at maintenance and make slow progress tbh. Less fat tbh that's actually a lean bulk and it's good for naturals but it's only someone who can't except gaining fat so fast. But everyone different.
I think my hormones are fucked up. Cause I can't even lose fat anymore or to 10 % I was that at 155 pounds. Should I diet break or should I stay at maintenance for a while to help my metabolism go back up. Cause it could be my metabolism I mean I ain't a ten anymore I'm getting older I'm getting older I'm 21 now.
In a diet I did in 8 weeks I builded up a lot of muscles and dropped my weight by 10, My arms got bigger even if they had less fat, overall I lost 5 pounds of body weight, but I dropped 7% of my body fat wich is around 10 pounds.
That explains why I’m gaining muscle and loosing fat after taking almost a year off for pregnancy. People have been telling me it’s not possible that I’m gaining muscle and loosing fat but I have beautiful shoulders now after four months of very hard work and down a few dress sizes. Thanks for the video!
4:17 that's what I do, stay at maintenance which means eat 2,300 just to stay the same weight, it could be more but yeah. You can still build muscle at that but it will take time. I'd rather do that, it may be boring but it's worth the wait for me. Jeff Cavalier knows best.
Ive been studying nutrition and im a licensed fitness coach and personal trainer. I don't think your statement about fat supplying energy is entirely true (that part in the intro where you mentioned "obesity"). I believe you have to eat enough macros for the fat to be used as fuel together with the macro input and then the fat loss will happen while preventing muscle waste (where muscle wasting may bring cortisol levels higher which you may gain fat in this process, IF your macro input isnt enough for your activity output or your exercise. Therefor your statement is more incomplete than untrue. PLS CORRECT ME IF I AM WRONG THOUGH. I am open to everyone's knowledge and or opinions. :)
I need some advice.
I am trying to get newbie gains and like Jeff suggests here I am starting with cutting.
What are good sources of protein?
What are good nutritional foods for snacks?
How do I make sure I activate chest as a beginner? (my back and shoulders automatically take over because I have no chest)
What are the best core exercises for beginners at home?
What do I do to ease myself into being able to do pull-ups? (when I started I wasn't able to do a single push-up but I can do sets of them now but I can't do a pull-up to save my life, is there a knee-push-up equivalent for pull-ups?)
Because of illness I wasn't able to work out at all for several years. I started training at home consistently about a month ago and put myself on a very strict diet, at least 800 calorie deficit (because of stubborn lower-ab fat). I have a really difficult time to get in 100 grams of protein daily so I started to binge canned tuna and quark (still struggling). I do split 'arms-shoulders / chest-core / legs' twice a week and I rest on the last day. No muscle gains yet, no fat loss. I have gotten quite a bit stronger but I don't feel healthier at all. Tips?
Thanks for reading :)
I was at 235 pounds. I lost 45 pounds in 9 months and i weigh 190 lbs , i didn't make use of new gains , i feel like i lost my muscles and have become skinny fat , what should i do now to gain muscles while not putting on any fat? Someone please help
hi Jeff I'm 54 detrained due to a hip replacement and obese
so I start with a caloric deficit and weight training! what about cardio? can now only walk for 30 mins.!
by staying in a calorie deficit will I not lose muscle ? confused! please advise
It's really easy to put muscle while losing fat. My story: I read tonnes of scientific articles before starting my workout. As a newbie, I worked out for three months on a high protein diet supported by only natural carbohydrate sources such as oatmeal, fruit and vegetables. I didn't eat any processed product and anything that includes flour, sugar and salt (The only exception was a 100g bar of chocolate every day). I didn't do cardio at all. My workout routine was 6 days a week, 4 days endurance and two days strength training. On my workout-free day, I ate whatever I wanted. At the end of that three month period, I did not lose any weight. However, I didn't have a belly for the first time in my life, and packed a lot of muscles all over my body. To top it off I built a 6 pack, again for the first time in my life. One last interesting detail I'd like to share is I never did 3 sets. (I was a 38 year old male of 84kg body weight at the time). Today I'm 95kg with a huge belly and just started working out exactly as I did before.
This was a really good video. really informative, you have a nice voice so it sounds good, edit VERY well and it just kinda has this chill vibe about it. Literally everything I was looking in this video. Thanks
So I've been going to the gym now for three months (first time I've been in a gym) and I'm attempting a recomp. I was skinny fat going into things and I used a bunch of metabolic calculators to figure out how much I would need to consume to be in a slight deficit (I should also note I have an active job and a very fast metabolism). I train hard and push myself every time I lift, but instead of building muscle and losing fat, I'm just losing fat. So should I be doing less cardio, or am I just not eating enough? Any help would be appreciated and thanks in advance.
I like Jeff videos, but can't help but notice every time he refers to his transformations, it's always picture based and I can't help but wonder why he wouldn't film himself at the current state, or even put in previous footage (assuming it exists and I'd be surprised if it doesn't), rather than stills which are prone to editing...
It does work for beginners, but after a while, it gets harder to do if you have been lifting for a while. That’s when you have to include a shitload of HITT cardio into your routine and eat a little less. Getting a fitness tracker band helps with heart rate BPM for HITT, tracking your recovery in sleep, calories burned etc
Hi Jeff. What are your thoughts on diets like the anabolic diet or the bulking version of ultimate diet 2.0. A few years ago I was around 92 kilogram at a fat percentage of 11% (at 1m86). I was consistently lifting for several years and my physique was quite good already. I used the bulking variation of ud2.0. After 8 weeks strength increased greatly (+5-10 kilo on each of my main lifts), I looked bigger and leaner. My weight increased with 1 kilo. My fat% went down to 9.5. Skinfold measurements went down in mm.
I honestly believe that recomping is possible even for trained individuals. If u are untrained, detrained, have little muscle mass, have high bodyfat% then it is very easy. But the more muscle mass you acquire and the lower your bodyfat% gets, the harder it gets (Requiring smarter and more extreme approaches). For a novice basically anything not fully retarded works. But as you get more advanced more and more details start to matter to further progress.
Really interested if u have ever tried such diet and what you think of them. Greets from the Netherlands
I'm currently detrained due to consecutive lower back injuries similar to what you stated in this video. Any advice on your recovery process, strengthening methods and preventative measures would be greatly appreciated. Maybe you could do a video?
It's not because they don't read articles on PubMed they don't realize this is possible. It's because they are idiots. We wouldn't have survived evolution if this wasn't possible. A small cup of logic is all you need.
So should I bulk first or cut first?? Ho Jeff just joined your channel. Love the science behind the muscles. I'm about 220 6'3 and have like 20% body fat. I have some muscle but not too big or too toned.
So I want to pursue bodybuilding kinda late in the game (32). I'm 6'1 240 and I still need to gain muscle size but I have a belly. Should I cut once and for all and then build up or get as big as I want first then cut?
With a slight caloric defecit and proper training you can lose fat and gain muscle at same time especially with enhancements. But also I don't know what you look like you may be better off with a cut first depending on how tall you are and how much you weigh.
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