11 Golden Rules to Build Muscle While Losing Fat
Summary
TLDRThis script outlines a personal regimen for muscle building, emphasizing the importance of training stimulus, adequate protein intake, and a balanced approach to nutrition and exercise. The speaker shares anecdotal and evidence-based tips, such as the benefits of whole food proteins, occasional carbohydrate intake during workouts, and the role of cardio in muscle development. They also discuss the significance of varied training principles, the use of Blood Flow Restriction Training, and the critical role of sleep and recovery in muscle growth.
Takeaways
- 💪 **Stimulation Above All Else**: The speaker emphasizes that muscle stimulation through training is the most critical factor for muscle growth, outweighing nutrition.
- 🥩 **Protein at All Costs**: Protein intake is crucial for muscle building, even when in a caloric deficit, and it's possible to consume more protein in one sitting than commonly believed.
- 🥦 **Whole Foods Over Supplements**: Whenever possible, opt for whole food sources of protein for added micronutrients and benefits like creatine from red meat.
- 🍉 **Periodic Carboload During Workouts**: Consuming carbs during workouts can provide an extra energy boost and mental edge without the risk of high blood sugar.
- 🏃♂️ **Don't Skip Cardio**: Cardiovascular exercise supports muscle growth by increasing blood flow and nutrient delivery to muscles, even when trying to build muscle.
- 🍽️ **Eat More, Move More**: Encourages a lifestyle of high activity and flexible eating to support muscle growth without being overly restrictive.
- 🏋️♀️ **Vary Training Principles**: Fluctuating intensity, duration, frequency, and volume in workouts prevents plateaus and continually challenges the muscles.
- 🚫 **Train to 80-85% of Failure**: Training to near failure can be counterproductive, increasing risk of injury and exhaustion; training to 80-85% is sufficient for muscle growth.
- 🩼 **Blood Flow Restriction Training**: BFR training can provide muscle-building benefits at lower intensities, useful for recovery days or when managing workload.
- 📅 **Weekly Caloric Balance**: Focusing on a weekly caloric balance rather than daily allows for more flexibility and can support both muscle growth and intermittent fasting practices.
- 💊 **Creatine for Strength**: A consistent creatine intake, around 2-3 grams, supports strength gains which can lead to muscle growth.
- 💤 **Optimize Sleep**: Prioritizing sleep is essential for muscle recovery and growth, influenced by factors like diet, light exposure, and practices like sauna use.
Q & A
What is the primary focus for building muscle according to the speaker?
-The primary focus for building muscle according to the speaker is stimulation above all else, which means prioritizing the training itself as the key factor for muscle growth.
How does the speaker feel about the role of protein in muscle building?
-The speaker emphasizes protein at all costs, stating that even in a caloric deficit, meeting protein needs can potentially allow for muscle building or at least maintenance.
What is the speaker's stance on the amount of protein one can absorb in a single sitting?
-The speaker refutes the common belief that there is a limit to the amount of protein the body can absorb in one sitting, citing Don Layman's research and suggesting that we can handle more protein than commonly thought.
Why does the speaker recommend getting protein from whole foods?
-The speaker recommends whole foods for protein because they provide essential micronutrients and creatine that are beneficial for muscle building, such as the creatine found in red meat.
What is the speaker's opinion on carbohydrates intake before and during workouts?
-The speaker personally prefers not to have carbohydrates pre-workout but occasionally has higher glycemic carbs during workouts for an extra 'oomph' and because it may serve as a mental fuel source.
Why does the speaker include cardio in their routine even when trying to build muscle?
-The speaker includes cardio for its benefits to muscle building, such as increased blood flow, capillary density, and tissue perfusion, which can enhance nutrient delivery and muscle potential.
What is the concept of 'G-flux energy flux' mentioned by the speaker?
-'G-flux energy flux' refers to the idea that it's better to eat more and move more rather than restricting food intake while being highly active, which can slow down metabolism and hinder muscle building.
How does the speaker approach training variety in their muscle building routine?
-The speaker varies all the principles of training, such as intensity, duration, frequency, and volume, to ensure progressive overload and prevent the muscle from becoming accustomed to a single type of training stimulus.
What is the speaker's training intensity approach to avoid injury?
-The speaker trains to about 80 or 85 percent of failure to avoid overexertion and the risk of injury, which can significantly hinder muscle building progress.
Why does the speaker use Blood Flow Restriction (BFR) Training?
-The speaker uses BFR Training to achieve a pump and metabolic effect on the muscles without the need for extreme intensity, allowing for a form of training that is less taxing on the body.
How does the speaker manage their calorie intake for muscle building?
-The speaker looks at their calorie intake over the course of a week to ensure they are in a slight surplus for muscle building, allowing for flexibility in their diet while still meeting their goals.
What is the speaker's view on creatine supplementation for muscle building?
-The speaker believes that two to three grams of creatine is an effective dose for building strength, which can consequently lead to muscle building, and notes that higher doses may lead to water retention for some individuals.
How important is sleep optimization for muscle building according to the speaker?
-Sleep optimization is crucial for muscle building as the speaker points out, as muscle recovery and growth occur during sleep, and they emphasize the importance of factors like fiber intake, light exposure, and sauna use to improve sleep quality.
Outlines
💪 Building Muscle: The Importance of Training and Nutrition
The speaker shares personal rules for building muscle, emphasizing that these are not one-size-fits-all but rather what has worked for them, backed by research and personal experience. The primary focus is on training as the key to muscle growth, asserting that without proper stimulus through exercise, nutrition becomes less relevant. The speaker also highlights the importance of protein intake, even in a caloric deficit, to maintain or build muscle. They mention the work of Don Layman and suggest that the body can handle more protein in one sitting than commonly believed. The paragraph concludes with a recommendation for whole food protein sources and a promotion for Butcher Box, an online meat delivery service, for its high-quality grass-fed beef.
🏋️♂️ Training and Nutritional Strategies for Muscle Building
The speaker discusses various strategies for muscle building, including the occasional intake of carbohydrates during workouts for an extra energy boost and mental push. They mention Professor Tim Knox's view that carbohydrates serve as a mental fuel source, which can enhance workout performance. The paragraph also covers the benefits of cardio for muscle building, such as increased blood flow and tissue perfusion, and the importance of adjusting caloric intake accordingly. The speaker advocates for a high metabolism through a combination of eating and moving more, whether for fat loss or muscle building. The paragraph concludes with advice on varying training principles like intensity, duration, frequency, and volume to avoid plateaus and continue muscle growth.
🌙 Prioritizing Recovery and Sleep for Optimal Muscle Growth
The speaker emphasizes the importance of recovery and sleep in muscle building, stating that muscle growth occurs during rest, not in the gym or during meals. They share personal strategies for optimizing sleep, such as consuming a high-fiber diet, getting adequate sunlight exposure, and incorporating sauna use. The speaker also discusses the role of Blood Flow Restriction (BFR) training, which allows for a metabolic and hypertrophy effect at lower intensities, and its benefits for muscle building. The paragraph concludes with advice on tracking weekly caloric intake for muscle growth, the benefits of creatine supplementation, and the importance of sleep for muscle recovery and growth hormone pulses.
Mindmap
Keywords
💡Stimulation Above All Else
💡Protein
💡Carbohydrates
💡Cardio
💡Caloric Surplus/Deficit
💡Training Principles
💡Progressive Overload
💡Blood Flow Restriction (BFR) Training
💡Creatine
💡Sleep Optimization
Highlights
Emphasizes the importance of muscle stimulation through training as the primary factor in muscle growth.
Highlights the significance of protein intake, even in a caloric deficit, for muscle maintenance and potential growth.
Dispels the myth of limited protein absorption per meal, advocating for higher protein intake when possible.
Advocates for whole food protein sources over supplements for better micronutrient and creatine intake.
Introduces the concept of 'periodic carbolus' during workouts for an extra energy boost.
Argues for the inclusion of cardio in muscle-building routines for improved blood flow and oxygenation.
Promotes the idea of 'G-flux energy flux', suggesting that moving and eating more is beneficial for muscle growth.
Discusses the importance of varying training principles such as intensity, duration, frequency, and volume for progressive overload.
Recommends training to 80-85% of failure to avoid overexertion and injury.
Introduces Blood Flow Restriction (BFR) training as a method to stimulate muscle growth with lower intensity.
Advises looking at weekly calorie intake rather than daily for flexibility in diet and muscle growth.
Suggests an optimal daily creatine intake of 2 grams for strength and muscle growth without water retention.
Stresses the importance of sleep optimization for muscle recovery and growth, including diet, light exposure, and sauna use.
Mentions the potential benefits of sauna use for sleep quality and growth hormone pulses.
Provides a link to Butcher Box, an online meat delivery service, for high-quality protein sources.
Discusses the role of carbohydrates during workouts as a mental fuel source to push through exercises.
Transcripts
these are my rules for building muscle
these are my rules and there are many
like them but these ones are mine does
that mean that they're exactly what
everyone should do no these are what
worked for me are they 100 backed up
with loads and loads of evidence-based
research actually most of them are
because that's typically how I live but
there's some that are purely anecdotal
with a little bit of flare of some
evidence-based research to reinforce
them bottom line is this is what I do
and the research to back it up number
one stimulation Above All Else what does
that mean when it comes down to building
muscle we put the car before the horse
we put the nutrition before the exercise
way too often why because there's so
much there to talk about there's content
for days when in reality I would argue
that about 75 percent of the dose to
ultimately build muscle is in the
stimulus the training itself without the
training the protein doesn't matter
without the training the carbs don't
matter without the training the caloric
Surplus doesn't matter
stimulating the muscle is what deems the
muscle relevant so whether it's for
growth or like where I am now which is
just maintenance I can get away with a
lot of a caloric deficit because I am
always stimulating my muscle I don't
hardly ever miss a workout and if I do I
find a way to keep stimulus on the
muscle either way
number two protein at all costs and I
know I sound like a broken record and
this is something you've heard a million
times but let's get real here for just a
second
protein even if you're in a caloric
deficit can potentially allow you to
build muscle
that's kind of wild right you can even
be in a deficit and at least maintain as
long as protein needs are met the jury
is still out if you can actually have
true solid hypertrophy or growth in a
deficit or not it's still kind of out
there the bottom line is don't worry
about how much protein you get in one
sitting don't say oh man I can only
absorb 30 or 35 grams in one sitting no
that's nonsense there's someone by the
name of Don Layman he's really done a
lot of work in this world and he's like
Lane Norton's PhD advisor he's an
advisor to Dr Gabby Lyon like really
solid guy when it comes down to protein
and he has made it pretty solid that we
can really handle a lot more protein in
one sitting than what people think now
what we need to understand is that no
matter what whether you're eating 20
grams or 100 grams a good chunk of that
protein is going to get oxidized in the
liver anyway
now the rest you still can absolutely
use efficiency might go down you might
be more efficient at utilizing 30 grams
of protein in one sitting than you are
at 60 grams but if you have the
opportunity you get 50 grams of protein
and you're trying to build muscle get
the 50 grams of protein okay that first
pass elimination is going to happen no
matter what so you might as well get as
much as you possibly can and I'll
dovetail that with getting protein from
Whole Foods is always going to be better
now I know that whey protein is hugely
beneficial I know that that is always
going to be a thing but whenever you can
trying to get the real deal is just
going to give you the micronutrients
that you need it's going to give you the
creatine that you need from red meat
it's beneficial and it comes into play I
put a link down below for butcher Box by
the way that's an online meat delivery
company so they've got grass-fed
grass-finished beef the reason that I
mention them is honestly they're rib
eyes they're New Yorks and their filets
are some of the best I've ever had and
they always have really cool deals and
specials going on so I know right now
they have a free ground beef for Life
deal going on which is super super cool
so when you have your order you can get
free ground beef with your delivery each
month for free for a year so that's
pretty awesome so that link is down
below for butcher box I recommend you
give them a try if you want to try
leveling up your grass-fed grass finish
beef game seriously it is a game changer
and then you don't have to go to the
store anymore because it comes right to
your doorstep I could go on and on
anyhow link down below make sure you
check them out number three is a
periodic carbolus during a workout not
pre-workout I hardly ever have
carbohydrates pre-workout personally I
don't feel good now does that mean it's
wrong no because there's lots of data to
back up that having carbs pre-workout
could be very advantageous so I'm not
going to go against that but what I am
going to say is occasionally maybe once
or twice a week I'll have like some
watermelon or some higher glycemic carbs
during my workout why is this well I
feel like sometimes it gives me an extra
oomph but if you look at people like
Professor Tim Knox who I've talked to
about this he's convinced that
carbohydrates are really just like a a
mental fuel source in fact you could
take carbohydrates and swish them around
in your mouth and there's evidence to
suggest that you're going to get the
performance benefit so sometimes just
having the carbohydrates ingested allows
your brain to push you through a workout
War so does nutrition have much to do
with our actual workout performance in
the moment
possibly not but I still have
carbohydrates in for a workout now and
then because it is a safe time for me to
have carbohydrates without the risk of
high blood sugar because those
carbohydrates get sucked in the muscle
independent of insulin because the way
the muscles are moving at that time
number four I don't skip cardio even if
I'm trying to build muscle now I'll
adjust my calories like if I go and I
run a bunch and I burn a thousand
calories I'm going to increase my
calories a little bit to compensate for
that because that's important to me I'm
trying to gain weight I'm trying to
build muscle so I still factor in
thermodynamics okay but cardio
independent of calorie burn or calorie
Surplus is good for building muscle you
increase that blood flow you increase
capillary density you increase tissue
perfusion what that means is you get
more blood delivered into the nooks and
crannies of your muscles that's more
oxygenation that's more ATP that's more
potential nutrient delivery you
definitely increase the ability to
potentially build muscle by being more
cardiovascularly fit
now again factor in your calories there
too if you just do a bunch of cardio and
you don't compensate for it then yeah
it's going to be hard to build muscle
which leads me into number five
eat more and move more this made it on
my fat loss list as well but it works
for muscle building too it's called G
flux energy flux it is much better for
you to move a lot and eat a lot than it
is to eat a little and move a lot or in
the case of trying to build muscle
move a little and eat a lot right that's
just a recipe for slowing down and
messing up your metabolism it's always
the best case scenario to keep your
metabolism High to move a lot and eat a
lot so if I'm trying to burn fat I'll
move a lot and eat a lot but I'll be in
a slight deficit if I'm trying to build
muscle I'll move a lot and eat a lot but
be in a slight Surplus number six jumps
over to training and that is very all
the principles what do I mean by varying
all the principles well we always have
intensity duration frequency and volume
that we should be kind of jumping around
between what does that mean it means one
week I'll really focus on higher
intensity training shorter workouts that
are high intensity other weeks I'll
focus on volume
other weeks I'll focus on frequency
having multiple training sessions as
much as I can other times I'll focus on
duration particularly with cardio that
really applies but really I'm always
fluctuating these because intensity
volume duration and frequency are the
four things that are the pillars to our
training but if you do the same kind of
volume or the same kind of intensity all
the time you're never quote unquote
shocking the muscle you have to have
Progressive overload in these different
categories occasionally add more volume
Progressive overload occasionally add
more intensity or more weight
Progressive overload occasionally add
more workouts Progressive overload via
frequency occasionally train longer
Progressive overload via duration number
seven as a cardinal rule and this is
something I used to not do I train to
about 80 or 85 percent of failure I have
found that as I get into my later 30s
that if I train to 95 or 100 capacity
I'm just torched but more importantly I
run the risk of injury and nothing and I
mean nothing is going to hinder your
ability to build muscle more than
getting injured the research is pretty
strong when it suggests that we can
really get a lot of benefit if we train
to 80 or 85 percent we don't have to
train to maximum failure getting
hypertrophy results really comes between
80 and 90 percent so stop one or two
reps before failure number eight is
another training component and that's
Blood Flow Restriction Training
there's a couple reasons why I do this
bfr is real it's not pseudoscience it
sounds like it is but trust me even
people that like to quote unquote debunk
pseudoscience people like Dr Lane Norton
he debunks everything but he's been
talking about bfr for a long long time
bfr is real but what isn't real is the
cheap cuffs on Amazon where you just
kind of willy-nilly cinch them up if
you're going to do bfr you're going to
do it right get a Delphi unit get a
smart cuffs unit get a be strong unit
something where you're actually able to
measure the proper occlusion I know that
sounds complicated I have other videos
on bfr that go into a lot more detail
that I'll put in the description to
spare you some time but the reason that
I do bfr is it allows me to get a pump
and allows me to train and get the
Metabolic Effect on my muscle without
extreme intensity I can train at 30 to
40 percent intensity with bfr one or two
times per week and get a similar
Metabolic Effect and a similar
hypertrophy effect as I would with a
higher intensity workout would I own
only do bfr ever no no I think bfr is
supplemental and helps you maintain so
you can have a recovery day while not
taxing your body but still being able to
get a stimulus number nine
this is one that's true for fat loss too
I look at my calories over the course of
a week over seven days why do I do this
because if I know that I probably should
be in a slight Surplus if I want to gain
weight or I want to build muscle I don't
want to sit there tracking calories and
trying to like say I need to be in a 100
or 200 calorie Surplus every day sitting
there weighing my food like a slave to
my food it's not fun what I do instead
is I look at my food intake over the
course of seven days it does require me
to track sometimes but it makes it so
that it's easier for me to adhere and
that way at the end of the seven day
period maybe I'm in a 500 calorie
Surplus for the week why does this
matter so much for me well because
personally I like to intermittent fast
now I was going to add intermittent
fasting to this list but I thought that
people might find it kind of weird
because fasting and muscle doesn't make
sense to me it does but what I'll do is
a couple days per week I will Fast for
18 20 hours well on those days I'm
probably not getting enough calories to
really build muscle but on the following
day I can always cop and say by eating a
little bit more but if I am bound to
eating a certain amount every day that
would mean I'd never get to enjoy my
fasting which I love I love how it feels
but if I fast occasionally then I can
balance everything out so that I look at
it over the course of a week this
applies with building muscle in a slight
Surplus and it applies with losing fat
in a slight deficit number 10.
2 grams of creatine
don't we need more than that shouldn't
we load don't we need five actually a
lot of research suggests that a nice
effective dose is about two to three
grams five grams works great but for me
when I start creeping up over four five
six grams I start retaining water I
don't really like it I don't really
understand why entirely because a lot of
the research suggests that you shouldn't
necessarily retain water but I know I'm
not the only one a lot of people retain
water on it but I find two grams I get
that nice strength benefit
but I don't retain water and there's a
recent paper that came out in 2023 that
actually demonstrates with a lot of data
that creatine does not build muscle
creatine builds strength it is an energy
building supplement that allows you to
be stronger and consequently build
muscle number 11.
I optimize for sleep
you are not building muscle in the gym
you know that come on this isn't 2016.
you are not building muscle when you eat
you're building muscle when you recover
and one of the things that I've always
done is optimized for Sleep here's a few
ways that I do it I eat a lot of fiber
there's a lot of evidence that suggests
that a higher fiber diet improves sleep
through the gut brain axis through
multiple different metabolic switches
that occur as a result of having a
diverse microbiome okay I also focus on
light not red light therapy on my skin
but the light that hits my eyes and if
there's one thing that Dr Andrew
huberman has taught to the World by his
platform growing so much is that we need
to be paying attention to the light that
hits our eyes
the more light that I get outside
is like a dose dependent equation with
how good I sleep if I am outside more
and I get more light then by contrast I
sleep better if I'm inside all day and I
don't get good light I don't sleep good
so I treat my light like a supplement I
mean I don't try to literally live that
way but if I don't feel like I've gotten
enough I go outside and I'd get that
light I also add a sauna to my life I
could have made an entirely separate
12th cardinal rule for sauna saunas help
you sleep there is data to back that up
through what is called the glymphatic
system in the brain it helps you sleep
via that pathway helps create
intracranial pressure so basically the
brain can rest more when you do sleep
there's also a lot of evidence that
suggests that it improves your growth
hormone pulses not only right when you
are in the sauna and get out but it can
improve your growth hormone pulses while
you're sleeping and you are going to get
better growth hormone pulses if you get
into that deep sleep within the first
four hours of you going to bed so if I
use a sauna and I get a good quality
first four hours I can rest pretty
assured that I probably got better
growth hormone pulses as always keep it
logic here my channel I'll see you
tomorrow
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