I dont mean to be so off topic but does any of you know of a way to get back into an instagram account..? I somehow lost the login password. I appreciate any tricks you can give me.
I did this in 2020 even though I have been training for a decent amount of years so, I had been wondering, “why does only Greg Doucette talk about this? Why is the evidence based community not talking about body recomposition in trained people like me?”. If I hadn’t tired it for myself I would’ve probably thought it’s imagination fairytale land and there’s no way I can recomp. Well, turns out I CAN AND I CONTINUE TO DO SO. So, finally, the evidence based community has come back to common sense!
Saran little lower than when I decided to recomp. Now it’s around 1g per pound. I wanted to get it right and lose as little muscle as possible, IF I was gonna lose any but turns out that I gained muscle instead.
So summarizing body recomp: It is possible. Best results in: new to training, high body fat, coming back to training, on steroids, you've been training/eating/sleeping sub-optimally. If you want to do it, give it a try but dont expect too much, you're still better off with bulking/cutting approach :D So nothing new, but in details :) im crossing my arms back again ;)
You guys are the best. I really appreciate the work you do at Iron Culture . I'm doing my degree thesis to make a comparison between progression models, according to what Eric comments in the past Revive Stronger podcast. Regards from Mexico City!
What i took away from this for me is I dont need to put so much pressure on making sure I am in a surplus, which usually makes me create too large of surplus. As long as my weight is trending upwards over months I know im building.
This is steadily becoming one of if not my favorite podcasts. The humor, science, philosophy, history, quality and diversity of guests. Top to bottom, this is fantastic and I hope you guys continue dropping many more of these entertaining, often eye opening episodes.
Been training for about 3 years and put on about 20lbs of lean muscle give or take and up until this year I was higher in body fat around 18-20% went on a very very slow cut losing as little weight possible over the year and also training with very high volume close to failure or at failure. Since the cut I have gained a ton of strength and a decent amount of muscle and I’m between 10-12% body fat so it’s absolutely possible just don’t do crazy fast cuts be disciplined on your diet and train hard
1:30:00 I wish there was more context on that. What's considered high by grams? What's considered low by grams? Why did the High Protein group eat more calories verse the Low Protein group? How was the energy/fatigue level on the Low Protein/Calorie group? Maybe the High Protein/Calorie has a higher NEAT because of the extra calories, regardless of "all calories being equal?" Also, maybe the higher calorie group had better performance at the gym which allowed them to train with greater intensity thus building more muscles? I've personally had always done a high protein diet but I'm currently experimenting with a lower protein diet and higher carbs, and I'm seeing better results. Both in muscle development and performance.
I've always been mind boggled by this, how can somebody train 5 times a week in a slight calorie deficit and not gain any muscle? Is this resistance training only good for maintenance? I never bought it
xThexUndeadxomen depends how lean you are and long you’ve been training. Still you won’t gain as much muscle as you could’ve if your were in a slight surplus.
I went from 320lbs over 40% BF to 190lbs roughly 16% now. My lifts in lbs (Sq/Dl/Be) went from 155/135/165 to 415/325/305 in roughly 3 years. Every 3 months was a strength and weight milestone but I felt like I had to spend significant time at each weight range to adapt. It wasn't a linear progression as I had days where I ate in a surplus, maintenance or deficit. So it's hard to really pinpoint if it's possible as a strict method but I can't imagine holding a deficit consistently for years for my own sanity. I still managed to hit some strength PR's on my deficit days but my surplus days is where I always felt best and gave my 110% to my workouts. Also my calves are now ridiculous, sorry Omar.
I was a college athlete mainly focusing on optimal strength and speed. Now that I am done, I have switched to high volume and hypertrophy. I would consider myself “highly trained” but my muscles are not close to their genetic potential in terms of mass. I have been in a caloric deficit for 2 months but I have maintained weight, but also have lost fat and gained a ton of muscle. I think athletes that switch their training style can also be good canidates to recomp.
Thank you for this, it's helped me to understand why my clothes are looser and definition is better despite weight being stable and eating around maintenance. Was planning on doing a bulk/cut but might just ride this wave a little longer and see where it takes me.
An amazing one! Glad to see Omar traveling in these strange times. A question, guys: N1 training, in particular Coach Kassem is saying that you can improve food partitioning by taking a metabolic phase of training or as he calls “local metabolic phase” I think. What do you think about it? Would be nice to hear your opinion.
I am a great fan from Italy but it looks like recomp works if you get better at everything (nutrition, effort, sleep...); But if all that happens, maybe the improvement is caused by that. We should talk CETERIS PARIBUS, aka all things being equal. Thanks for the video though and keep up this shit (and the pyramids too)
I'm bulking on 4000 calories.. I weight 173 pounds.. Should I keep carbs over 600 grams or eat more protein than I currently am (190 grams of protein but a lot come from carb sources, only 120g or so from animal sources)
I'd highly recommend increasing your protein my friend :) protein is used for much more than "muscle protein synthesis" ... at 600g carbs per day, I'm assuming your glycogen stores are relatively full (unless you work some hard labor/extremely physically demanding job for ex) ... We recommend 1.2-1.6g protein per lb of lean body mass. I'd personally have you on at least 225g pro - but at 400kcal, honestly closer to two fiddy - enjoy the Gainz!
Have you guys addressed bodypart specialization programs for bodybuilding? This is for advanced lifters and I know since last podcast Im not. Just askin for a friend...
If you are eating at energy maintenance with the goal to build muscle, the energy for muscle growth must come from fat storage, right? So if we are building muscle in a deficit or at maintenance we are recomping? If we conclude you don't need to be in a surplus to gain muscle long-term, then where does the energy for muscle growth come from when you get lean, like
Hey guys, I'd like to ask you, is it good approach to have maintenance calories, high protein good training and aim for muscle gain? I mean I don't care about losing fat, I don't want to gain fat, just want to gain muscle is it possible? I'm talking something like 1,5-3kg muscle per year for late intermediate lifter, is it possible or do I have to bulk and cut? Thanks in advance. Edit1: To state my question better. Is it possible for me as a mid/late intermediate lifter roughly 10% body fat eating maintenance calories(2g/bw kg protein), training hard enough with adequate volume to GAIN WEIGHT via lean muscle mass.
we don't have a specific answer on that, but there are surely massive individual differences (even if 2 males are 15% bf). Your current training age/status will impact your muscle rate of gain potential. I believe Dr. Eric Helms is currently running a study comparing caloric maintenance vs a small surplus v a large surplus and it impacts on the rate of muscle growth/ changes in body composition. Previous data has suggested that more aggressive bulks (greater caloric surplus) did not increase lean body mass gains compared to smaller surpluses and just led to more fat mass gain. We're continuing to study these topics to gain a better understanding. Optimize the current variables at hand to improve your training performance and recovery - regardless if you chose to be in a small deficit or a small surplus to increase your ability to build muscle.
@@christopherbarakat Thanks for the answer. Let's say we compare two individuals at 15% BF, one has 6 months of training experience (novice) and the other one 2 years of intelligent training (intermediate in terms or rate of progress and strength). Would a novice gain muscle at maintenance at the same rate as he would in a surplus? If no, how slower would he gain? The same goes for intermediate. What if they're higher in BF, say 20%? Does the data we have offers any quantifiable answer?
i’m 178 pounds like 25% body fat. I am trying to lose fat and gain muscle to get cut/defined. I been in the gym everyday training 2 weeks ina row. I eat 2000 calories a day 150+ grams of protein a lot of carbs and less fat. Is this possible?
I scoured the videos to corroborate the most recent video of Omar claiming to be in different places every podcast. Can confirm Omar is with the Egyptians this episode and chiseled jaw Helms is still at home.
If you like supplements take a look at Paulo Costa, Ufc Fighter, video he posted on RU-vid last week about the supplements he is taking. The guy has a cabinet full of everything.
Great Podcast fellas. You know I'm part of the cult. I've seen Chris before with Jeff Nippard and on the Revive Stronger with Steve. I am a 41yr old man that is an intermediate lifter, I lift consistently 4x per week with 2 days for just aerobic training, and one day off for full recovery of all systems. I am a noncompetitive bodybuilder and I do a RPT style of training 6 hard sets for each exercise. My question is with all this data and information how does the nutritional and training variables change for a natural trainee like myself? I don't do anabolics, i stick to the tried and true supplements such as micronized creatine, caffeine, some BCAAs and I take ashwagandha along with a reputable test booster for hormone support as well as some Omega 3s by JYM. So if you could do a podcast on training differences concerning different age groups, that would help me zero in my nutrition. Cause I've heard that the older you are the higher the protein requirements are. Okay but how high???? Thanks....PS: I have been training consistently since the spring of 2017, and I train at a minimum of 1-2 RIR at a RPE of 8 (hard sets). I have a sound training program but I just need to zero in on my nutrition.
I’m not an advanced lifter, have more body fat than I want, haven’t maximized muscle=99.9% of lifters. All of us can recomp by training harder, eating better and being more consistent. So recomp isn’t limited by a physical process in the body but rather human nature to not push training and failing to eat better. If we did these things better, we would look better. If we don’t, we ask, is recomp possible? Yes, but the problem is the mind, not genetics.
Sorry, that was a thinking out loud comment that I wrote maybe halfway through the video. The “is it possible?” part of the video. I kind of realized that it’s kind of a circular thing; people aren’t pushing training as hard or smart as they could and their diets are off, therefore they don’t look as jacked or lean, therefore they are a better candidate to get a recomp, therefore they must push their diet and training so they can get the recomp. But they are the same person who struggles to train hard and get the diet on point. Back to square one. So the problem is a mental one, whatever that means, figuring out how to train better and eat better.
I log my shit on my phone. So I don’t think it’s fair to say no one is doing that just because they’re on their phone at your gym. Unless you’re being weird and looking at everyone’s phone lol
