Anyone going to be at the Arnold Expo in Colombus this weekend? I'll be there at the Greater Columbus Convention Center at the Rise and PEScience booths on Saturday and Sunday if you want to come say what's up! Hope to see some of you guys there!
Hi Jeff, I've been binging on your episodes. Truly informative and comprehensive while being concise. I have a topic request. Could you discuss the differences between people who have predominantly more fast-twitch muscles vs those with more slow-twitch muscles, and perhaps the difference in training load or volume?
Great content as always! Far too often people over complicate things. High protein, balanced training routine, adequate rest, etc. Works when bulking, cutting, maintaining.
Would really be interested in hearing about the cardio interference effect. Also how would you classify a physical job in which you walk at different paces and lift heavy objects at other times for most of the day? Keep up the good work on the videos!
He has spoken about it somewhere with studies. I recall HIIT being detrimental or pointless if already doing resistance/weight training, and that LISS is a superior choice of cardio for those who do weight training. Don't quote me though
This is exactly what I needed before my last event. I started my cut six weeks before my last event and added hours of cardio per my coach. Needless to say, I looked like I lost 20% of my muscle mass. One week after the event I looked my best even though my diet didn't go crazy, just a few more carbs and no cardio. Great video and very informative. I'm going to focus on your videos and training programs as part of my overall workout goals. Thankyou!!!
Thanks Jeff this video has helped me a lot in deciding the strategy behind my 1200 calorie diet for the next 3 weeks. I feel more confident that I’ll be able to retain most if not all of my muscle by following your tips.
So glad that I'm still subbed to you and that you're still making videos. Been out of the game for a while due to life circumstances but I'm getting back into building mass and I'm glad you're still around. Keep up the good work bro.
1. Muscle mass is dictated by metabolism, hormones, genetics, and lifestyle. 2. Long diets slow metabolism, which makes it easier to store fat. 3. Protein metabolism is dependent on efficiency, not quantity. 4. Most people who lose muscle, are almost always cycling off steroids. ...Truth be told, if you're natural, losing muscle isn't an issue. What happens is, the increase in physical activity, reduces glycogen, (which is responsible for making your muscles appear to be fuller gets depleted), which makes it look like you're losing muscle, when you're not.
Very underrated channel ! I've been watching your videos from last 1 month and they are really very informative and great at the same time ! Love and Respect from India
@@hawkeyemihawkgettingmoneylord i know but in India there are so many social media influencers they lack knowledge and still they have 3 million 5 million subscribers ... and also in my opinion like "athlean x"i want this channel to be successful and youtube should algorithm in such manner that his videos can reach to big Indian audience
Great video as always! Really looking forward to the interference effect of cardio! I've been doing heavy weight training alongside long distance running myself, so I'm very interested to hear what science has to say.
One of the only channels in which I don't have to doubt the information as he backs it up with scientific studies and cites them. Excellent, thanks for this!
Hi Jeff. Great video! I’m surprised that you didn’t include the role of carbs in dieting given their muscle sparing properties. If they aren’t in your top 4, where would you rank their role in fat loss and why?
I'd love to see a video about the interference effect!! In the summer I cycle 12miles one way to work and 12 back. This winter I've finally gotten consistent with my lifting, now I want to get back on the bike but don't want to kill my gains...I'm sure one of your videos would help me make my best plan ;) Always loving your content! Thanks
This is the most serious I've ever been about getting in shape ever I have been doing everything I can to lose weight and do school at the same time. I sometimes will work out instead of doing homework I hate being fat it makes me so depressed. The grind doesn't stop until I die.
I lost 1.7kg in a week and I truly felt this was too much considering my goal is to shred with as much muscle retention as possible, then to reverse diet to lean bulk. Thanks Jeff, really appreciate the valuable content.
do you typically follow advice like this off the bat and not experiment or did you have other reasons to do it? I didn't follow the advice. I was 252 trying to get to 171 lbs for 10% body fat and cutting severely enough to lose 10 lbs a month but in the 6th month, October, I was down around 20% body fat and lost a lot more muscle than fat. had to learn the hard way. some came back over the next month when I changed my deficit from 1100+ to ~500. I'm fluctuating around 2-4 lbs over my low weight and the recomp is working.
Awesome video, Jeff - hyped you did this right as I'm in the middle of my cut. I've switched over to a powerbuilding style program (more emphasis on building the big lifts with heavier weight versus isolation/pump style movements) in order to preserve muscle while dropping bodyfat. Seems to be consistent with what you advised. Thanks for the great content.
@@coltonlehnen6803 I think the context is not clearly explained here. Probably the research took people who trained for a long time in the past but are now off training for some time, because only that explains the 3.2 kg fat loss and 1 kg muscle gain in 9 weeks. Probably those lifters gained a ton of fat while they stopped training. Because we all know how difficult it is to gain muscle in the caloric deficit unless the person is a newbie.
Good content, currently on cut. Lost 2-3 lbs the 1st 3 weeks, now down to 1-.5 lbs per week over the last 5 weeks. Wish the body fat would come off quicker but staying the course. I love volume but trying to balance weight training against cardio is difficult for me, I always feel more is better, I find it hard to quit. Your vids have really been helpful!
What causes muscle loss on a diet? 1. Suppressed MPS > Muscle Protein Synthesis. 2. Increased MPB > Muscle Protein Breakdown. 3. Using protein as a fuel. 4. Losing strength.
0:26 should have used the metaphor that u have a bucket with a leak which represents muscle protein breakdown and u pouring water back in the bucket as muscle protein synthesis bro
Thank you for such an organized, and informative explanation. It really helped explain a lot for me as I am changing up my cardio program so that I may keep muscle.
Great info. After losing a bunch of fat with a high deficit, this month I lost 10 lbs, but only 2.2 of it was bodyfat (according to the local gyms scale) I was at 1650 cal a day with 3-4 half hour, low rest lifting sessions a week. (weekends are less disciplined, but I still see improvement overall usually) I'm going to try eating more like 1950 cals a day during the week, up my protein, do one day as slower paced, higher weight reps and see what happens.
@@mansageekz7938 well I never really got into doing heavy weight and I kind of fell off of keeping track of calories. Last summer I actually got shredded, but I just did a lot of mini workouts with dumbbells and my pull up/dip rack and walks throughout the day. I ate a very protein rich diet and my fat loss was slow and steady. I was also taking a supplement that I found out at the end was helping me supress my appetite, but I also realized its not supposed to be taken for long periods of time and was giving me other issues. I've been banged up lately so my exercising has taken a back seat at the moment. I still eat pretty clean so I managed to only put on like 15 lbs from last summer to this summer, I just need to find exercise that isnt so hard on my body.
I’m around 10% bf and I’m having trouble and it’s annoying trying to slowly keep cutting and staying lean, would it be worth it to do a 6-8 week mini bulk before a final summer cut?
if your struggling to get lower the 10% and have been for a while then a mini bulk is a good idea because your body may have adjusted to cutting so changing things up could be beneficial for you
My problem as a runner who is now weight training is it’s hard to give up those cardio sessions. I’ve tried more longer walks instead of running but I crave those long calorie burning sessions.
Just sip fruit juice or at high intensity Gatorade for glucose. As long as you replace carbs burned as you burn them, it won't hurt your progress much. You'll also burn some fat. Sprints are what compete with squats. Many body builders just hate cardio.
Hey Jeff, thank you for another great video with amazing advice/strategies! I am currently dropping calories slowly this coming week, but what is your opinion on fasted cardio in the morning? Is it more effective and beneficial than cardio on a full stomach?
Some studies indicated that it makes no difference if you do fasted cardio or not, if you do fasted cardio and lose more fat then the body will compensate by retaining more fat later on during the day. To bored to look the studies up now but you should be able to find them with a little bit of research.
Also healthy fats are more important than carbs on cut to keep your testosterone high as possible .Also i'd like to ask if full body training is better for cutting since there are more compound movements .
The best form of training while cutting is really the one you can stick to the best. I prefer full body because you only have to train three times a week, you do a lot of compound lifts, you get better recovery that way, and you can live a life outside of the gym!
How do we promote muscle loss am trying to rid myself of this heavy muscles Trying to build myself a combat physique specifically for combat and fighting
A hypocaloric state will promote muscle loss, if you actually want to lose muscle, eat less protein and cut the bcaas out if you’re taking them, you need to be in a deficit else this will take a lot longer and just stopping training isn’t good if you want to be a fighter. A lot of cardio will work aswell when you are on a deficit , it will burn fat And muscle. there are way to train for fighter than focus more on conditioning and strength than building mass. for example just punching a standard bag will give you cardio and overtime increase your strength from extension as it doesn’t necessarily correlate to your lift strengths, although iron mike for beg to differ! Good luck my friend, fact check everything here. It’s late
I'm so lit about this video! Every time you've asked for video suggestions, I've requested a vid on how your training style should differ when cutting or bulking. Thanks for this.
I'm marathon training and trying hard not to lose TOO much muscle. I'd also like to drop about 20 lbs (mostly fat!) to get to my personal 'ideal racing weight,' so I'm in a SLIGHT calorie deficit, running 4-5 days per week (right now about 25 miles a week, steadily increasing mileage), and strength training 3 days a week. I've upped my protein intake and am taking a daily dose of BCAAs, staying hydrated, and getting a good night's sleep each night + getting in a short nap some afternoons. So far, so good. I do an In Body Scan monthly and am still actually GAINING about 1-1.5 lbs of muscle monthly!
@@nllc9779 fasting doesn't cause muscle loss in the short term. Why would our bodies have adapted to burn muscle? They burn fat! Check out Dr. Jason Fung ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-L22vFOQaEAc.html
@@fenderman21guitar Big Ramy fasts(www.evolutionofbodybuilding.net/george-farah-releases-photo-of-a-huge-looking-big-ramy/ ) but it dosn't matter, the science is done on the 99.99% of the population, and it says that fasting wont cause muscle loss. Get woke, our body burns fat over muscle. I'm not worried about what the .001%, "jacked dudes" do.
you still have to fit in the entire days macros in the timeframe you set, for people who say “it’s a great way to lose muscle”, if you don’t eat, True and if you do excessive cardio, also true but fasting is fantastic intermittently. If you mean to starve yourself, forget it if you have any plans of building muscle while losing fat, muscle will be used as fuel in a total fast. If you fast 3/4 of the day, every day and eat within say: 6 hours timeframe, you can achieve the same are what you intend but without the muscle loss that would impend on the full fast days. If you don’t care about muscle retention at all, juice fasts, water fasts, as long as you’re taking vitamins, are fine. Check out “huel” it’s a full meal replacement that I use - 3 meals a day at 500kcal/meal. Can be on a 6-700 deficit for an average meal and it’s quite filling and has decent protein content which is strange for a complete meal replacement. Remember to taking vitamins when you diet/fast and possible look into branched chain amino acids. Good luck to ya 👍
A general rule of thumb I like to follow about the rate of weight loss is: 35+% BF: Up to 6Kg per month 25-35% BF: Up to 5Kg per month 20-25% BF: Up to 4Kg per month 15-20% BF: Up to 3Kg per month 10-15% BF: Up to 2Kg per month 10-% BF: Up to 1Kg per month Considering that the weight loss is linear or close to linear each week. Its not healthy or consistent to lose 0Kg in the first 2 weeks of a month and then go ham and lose a big amount in the next 2 weeks.
It is generally accepted in medicine that you need more protein as you get older. A person over 30 needs 2.5G/KG/Day Protein. However, if you have CKD, consult a Physician.
ChallengingGravity good point. They’re just some ball park numbers to aim for to illustrate the point. No matter what you do in the real world the actual weight loss will never work out that neatly anyway.
