11 Golden Rules to Build Muscle While Losing Fat

Summary

This 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

00:00

💪 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.

05:01

🏋️‍♂️ 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.

10:01

🌙 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.

Keywords

💡Stimulation Above All Else

This concept refers to the importance of muscle stimulation through exercise as the primary driver of muscle growth. The speaker emphasizes that while nutrition is crucial, it is the stimulus from training that triggers muscle development. In the script, the speaker argues that 'about 75 percent of the dose to ultimately build muscle is in the stimulus,' highlighting that consistent workout routines are essential for muscle growth, regardless of nutritional strategies.

💡Protein

Protein is a macronutrient that plays a central role in muscle repair and growth. The speaker underscores the necessity of adequate protein intake, even when in a caloric deficit, to support muscle maintenance or growth. They mention that protein intake should not be limited by misconceptions about absorption rates, citing research by Don Layman that suggests the body can handle more protein at one time than commonly believed.

💡Carbohydrates

Carbohydrates are a key energy source for workouts and are discussed in the context of their timing. The speaker prefers occasional carbohydrate intake during workouts for an 'extra oomph' and cites Professor Tim Knox's view that carbohydrates serve as a mental fuel source, potentially enhancing workout performance through psychological effects rather than direct physiological benefits.

💡Cardio

Cardiovascular exercise is highlighted for its benefits to muscle building beyond calorie burn. The speaker explains that cardio improves blood flow, capillary density, and tissue perfusion, which can enhance muscle growth by delivering more oxygen and nutrients to muscle fibers. Despite the common belief that cardio might hinder muscle building, the speaker advocates for its inclusion in a muscle-building regimen.

💡Caloric Surplus/Deficit

A caloric surplus refers to consuming more calories than one's body needs, which can support muscle growth, while a deficit means consuming fewer, often aimed at fat loss. The speaker discusses the importance of adjusting caloric intake based on workout intensity and goals, emphasizing the need for a surplus for muscle building and a deficit for fat loss, while also considering the body's thermodynamics.

💡Training Principles

The speaker discusses varying training principles such as intensity, duration, frequency, and volume to prevent plateaus and continuously challenge the muscles. They advocate for a balanced approach that includes high-intensity workouts, high-volume sessions, and varying frequencies to ensure progressive overload and continuous muscle stimulation.

💡Progressive Overload

Progressive overload is a training principle that involves gradually increasing the stress placed upon the body during exercise to promote muscle growth. The speaker mentions adding more volume, intensity, frequency, or duration to workouts to ensure that muscles are continually challenged and growth is stimulated.

💡Blood Flow Restriction (BFR) Training

BFR training involves the use of cuffs to restrict blood flow to working muscles, allowing for lower-intensity workouts that still promote muscle growth. The speaker endorses BFR as a way to get a 'pump' and metabolic effect without extreme intensity, suggesting its use as a supplement to regular training, especially for recovery days.

💡Creatine

Creatine is a supplement that aids in energy production during high-intensity exercise, leading to increased strength and potentially greater muscle growth. The speaker recommends a daily intake of 2 grams, noting that higher doses can lead to water retention. They also reference a 2023 study indicating that creatine primarily builds strength, which can indirectly lead to muscle growth.

💡Sleep Optimization

Optimizing sleep is crucial for muscle recovery and growth, as the body repairs and builds muscle tissues during rest. The speaker discusses strategies such as a high-fiber diet, exposure to natural light, and the use of saunas to improve sleep quality, which in turn supports muscle growth and overall health.

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