Build Muscle & Lose Fat at the Same Time | What 5 Scientific Studies Show 

That's not really what the first study showed though.

what is 'normal'

High* protein intake, around 2.4-2.5 X KG

At what body fat % does this matter? I'm 16% body fat and feel like I'm starting to plateau. Been thinking if I lower my calories, I'll have trouble gaining more muscle

Anything under 20% is going to gradually get harder to build muscle in a caloric deficit. Where it plateaus will be different for everyone.

@@IncomeSerg I'm on the same shitty path bro. I am afraid to bulk because I'll get love handles

As long as your hormones are okay, this isn't true.

What do you mean by a unit?

sounds miserable though.

@@CarlosSantana-we6ts It's a typo, he meant to write eunuch...lol

@@dden7670 😂

so you are saying you eat one 1,200-1,400 calorie hplc meal a day?

Probably average around 1500 give or take. Eat until I am full and listen to my body. Yes one meal HPLC in the morning. It works really well for me. Now and then if I get hungry in the afternoon I will blend up some protein ice cream!

mark, mostly plant or animal proteins?

@@KJB0001 eggs, salmon, sardines, biltong, tuna, chicken, avocado and peanut butter and supplement with Jay Rob egg white protein and sunwarrior active protein. Also try to include sprouted peas and garbanzos. So mainly animal sources but do try to get variety. Started the journey with more meat based diet but wanted to move more to monounsaturated fats and less saturated.

Great Simple analysis!

@@markfrancis4376 Keeping things simple and consistent works!

Good explanation and suggestions. Thank you 👍

A lot of good facts here with the exception of the lowering your protein in certain cases....there isn't one scenario I can think of where lowering your protein intake would be beneficial...especially the older you get. Staying loaded on protein will NEVER disappoint and will always maintain your muscle profile.

@@shawnlewis1918 Ah. I might have lacked an additional paragraph to explain the so-so benefit of going lower on protein. Of course, this one is debatable but; lowering protein, while still keeping it above maintenance to enable hypertrophy, reduces the so-called "meat sweats" effect for lack of a better term. As you would notice, there is a definite threshold wherein taking in more protein than the positive net nitrogen balance would incur a downtrend of positive effects, at least by way of "law of diminishing returns". It takes a lot of energy to digest protein and research shows (apologies for not being able to quote it here) that around 30% of the calories from protein itself is used to digest itself. So definitely, there is a point wherein finding the balance between "achieving protein synthesis with adequate protein" and "just eat a truckload more to offset the energy expenditure effect" would have to be made. The simplest solution that can be proven on paper and in practice would be to utilize FASTING as a means to counter catabolism IF you stimulate MPS thus preserving the muscle. When you pair that with re-sensitising protein response via fasting, and choosing more potent protein options like whole eggs and protein shakes, then the ease of digesting those easy-to-digest proteins would reduce energy expenditure significantly. If you run the numbers, you will find that, for an extreme example, the effect I'm trying to get at here is: 150g of high quality proteins like eggs, protein shakes, and other easy to digest proteins like salmon will yield the same amount of hard to digest proteins consumed at 180g. The rationale goes, if the 180g of protein consumed was "hard to digest" such as the 30% energy requirement plus the desensitizing effect of bombarding food into your system, then simple math can show us that 180 x .30 = 54. 180g - 54g = 136g. Net protein yield is less than 150g easy to digest proteins. Now of course this is an exaggeration but the theory is clear: Fasting boosts protein absorption effect, plus better choices of proteins yield more per gram as it takes less energy from protein to digest it in the first place. This means you can get by with less protein for the same desired effect! The only benefit for this is that you not only get to have the same effect for less when you use the right strategies, but you hit two birds with one stone by keeping your organs HEALTHIER by not taxing them with too much oxidation from excessive protein intake. Have a look at this theory and come up with a conclusion yourself and see what suits you!

If anyone reads this and is more interested on the subject please feel kind to bump this comment in hopes of Thomas reading it. thanks a lot!

This would not surprise me in the slightest…it would be great to get his take

Exactly. When younger individuals start taking whey protein shakes that interfere with their hormones without being fully grown this could be worrying int he long run. Thanks for the bump!@@jodyjackson5475

I wouldn’t trust a word doctors say when it comes to nutrition, whey is just filtered milk!!

Interesting. Thanks for sharing. Worth looking into for sure.

Sure, are you willing to fund it?

thomas doesn't do these studies. He just tells you about them.

why?....studies answer questions

Being Hungry isn't really always being hungry. It's the enzymes Gremlin that triggers the hunger response. You can train your body to be or not be hungry depending on your diet and routine. For instance, if you're fasting, eventually the hunger will go away during fasting periods. So it's not really an avenue for study.

If you eat at regular times your hunger will increase at those times. If you eat certain types of foods, it will trigger more hunger. There’s your answer. It is well established that some foods you can keep eating and it doesn’t satisfy hunger much. Eat high fat/protein foods and your hunger will be satisfied.

I recently built some upper body mass and upper body strength doing 2-3 hours sessions of rope rolling (rhythmic swinging of a loop of mariners rope) for three months. I used different thickness of ropes, but the largest ~1.5 inch thick rope only weighs 3.5 pounds. I was shocked to see my deltoids fill out and my lats (already well developed) build some size as well. Went into the gym for the first time in 3 months and my rows and pull-ups all improved. As a life long gym rat I thought I understood some things about physiology and strength training….but this was a major surprise for me.

52, got motivated, Thank you

I'm 54. Tried plant based and felt sluggish. Feel more energy doing keto.

Me too, 53 here Mostly protein.

tell that to @MiguePizar who just said "it's all about calories" he must be at least 65 years old

He always links the studies below. To answer in my opinion...nothing works for menopausal women! 😂 It's all a big experiment...just keep trying until you find what works.

Link to the study in the description may help answer a couple of your questions, but not the inflammation one I expect.

Frank did light bulk, never heavy bulk. Frank also used "Special" supplements for support of tissue growth. Lastly Frank got his 200 grams of protein a day and didn't use OMAD. For many people, it is very difficult to get enough protein and fat in one meal (meaning a quantity that some would equate to 2800+ kcalories a day for someone needing 3200+ kcalories a day)

Frank Zane was also on a plethora of steroids.

​@@DrAJ_LatinAmericaright id need to eat like 4 or 5 pounds of 95% lean ground beef a day to reach 2.5g per kilo of protein a day lol my cholesterol would be through the roof

​@ericparra2027 which allow you to train more......

​@@jeremymerry7967dawg it's 2024. Enough with the cholesterol nonsense

The correlation is there. But the actual connection is a different figure.

Beef or Bison not chicken dude your not weak birds

800 calories a day? way too low.

I would start fasting 16 hours per day for your insulin resistance, also I’d eat 1g of protein per pound of bodyweight

1lb of protein is 448 grams

@@JohnSmith-zs1bf yeah sorry, fixed it to 1gr of protein per lb. Best

@MiguelPizar, so if I eat all my calories from candy all day and for months at a time -and just stay in a deficit, I'll be lean and healthy? Interesting! So glad to know I can eat inflammatory and high glycemic sugar and industrial chemicals and stay lean and trim just by staying in a slight deficit Because I hate tracking macros and weighing out turkey and egg whites So glad to know that candy will help me build lean muscle and maintain a low BMI - woo!! Back to counting calories ONLY like it's 1999!!!!

@@KJB0001 Yes it's all about calories when losing weight, there are several studies and videos on youtube, check the twinkle diet ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-vTi5ugF9Bdk.html if you don't lose fat, is because you are over eating, over estimating how many calories you are burning, you are moving less, etc... and there's several studies about this, just check @gregdoucette and also how do I know that's the reality? I'm an ex 300 pounds morbid, who tried absolutely everything, learned a lot about nutrition, and I only started to lose fat and gaining muscle when I stopped blaming foods, hormones, etc... and really learning about how many calories are in food, and how many calories do we really burn, and now at 12% or so of body fat, I can assure you, it's all about calories, and even if you eat crap, if you train and eat at a deficit, you will be way more healthier than someone who eats healthy food, but is overweight, HOWEVER, of course in the long term is not good to eat just junk food, but the most important thing is being in a healthy bodyfat like between 12-20% at most and training. Best

@@KJB0001 if you're overweight and you eat at a deficit you will lose weight and improve all your health markers. However, you will be weak and flabby and it's really hard to eat at a deficit with a candy/processed food diet since those things make you super hungry and don't satisfy the itch.

You're having one meal a day? What is that meal? And are you taking protein powder?

Depends. It could be from a ribeye steak bunch of vegetables or like tonight 1 pound of brisket and two pieces of kielbasa. Some days when I do weight training, I’ll eat two meals a day with an a four hour window. High proteins, some yogurt, strawberry, blueberry.

I think if you stopped eating fat you would be kicked out of ketosis

You definitely lost muscle

Watt?

What's Huberman's stuff? All you need is protein and progressive overload

Request, Please share the important and implementable takeaways from Huberman's suggestions which were helpful to you. Thank you in advance 🤝

@JohnSmith-zs1bf Andrew Huberman, from the podcast of the same name, and he's often on Joe Rogan. He promotes Momentous Supplements. I am getting the sleep bundle , hormone bundle, and focus & cognition bundle.

@@tonyshaw7420 Thank you sooo much

​@@tonyshaw7420all gimmicks i wouldnt bother imo

plenty of youtuber have and theyve used continuous glucose meters to test blood sugars and resistant starches here's one of the first from 2 years ago ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-LF0mqyYCEvo.html

He said somewhere else, around 5%. Too low, in my opinion.

@helenahandkart1857 thanks, I'm currently on a diet and program trying to get lean and have that type of look currently at 10% and still feel far away from that look, going to keep pushing I want to find out what it really takes to achieve that and maintain it.

@@zacharymartin5198 fair enough. But Thomas has lost his eyelid fat. Who knows what has been sacrificed internally. He says himself that he is sometimes too obsessive.

The amount of energy needed to grow muscle on a daily basis is miniscule. There's no reason that energy can't come from body fat.

Does Thomas advocate low carb ?

Must be light. Few sets of some light weight each day

Maybe 800 calories in lean protein and low cal veggies?

Aim for one gram of protein per pound of ideal body weight. So if you weigh 170 pounds but ideally want to weigh 140 pounds then aim for 140 grams of protein per day.

@dorzhowe1305 That's what was making sense to me, too 🍻🇨🇦

Bone actually does need protein.

@@JasonBuckman true

You're absolutely right. An often overlooked point.

Quarter pound lean burgers 20g of protein each you can easily eat 6 of them spread throughout the day Easy 120 grams of protein

@@carlcoleman8662was going to ask literally this. My brother in Christ just cook some onions garlic and ground beef for breakfast and lunch and you’re essentially there. Did this for 8 months before and worked great.

26g of protein in just 4 ounces of top sirloin. Eat it 5 times per day and that’s 130g of protein.

egg white protein powder s better than whey anyway

More eggs

Have you done omad and seen results?

I see ya bud 🍻🇨🇦