Ce QU'IL FAUT faire pour PRENDRE DE LA MASSE "sèche" (et éviter la prise de gras)

Summary

In this informative video, nutrition specialist Nicolas discusses the concept of lean muscle gain, emphasizing the importance of a caloric surplus for muscle growth while minimizing fat gain. He references studies that suggest a caloric surplus of 380-480 calories per day as a starting point for muscle growth and highlights the role of protein, carbohydrates, and healthy fats in this process. Nicolas also offers advice on setting achievable weight gain goals, adjusting calorie intake, and the benefits of creatine supplementation. The video concludes with insights on hard gainers, suggesting that reducing non-exercise activity thermogenesis may aid in weight gain.

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Q & A

What is the main topic of the discussion?

The main topic of the discussion is muscle mass gain, specifically focusing on the concept of 'dry' mass gain and how to achieve it without increasing body fat.

What is the significance of being in a caloric surplus for muscle growth?

Being in a caloric surplus is significant for muscle growth because it provides the necessary nutrients and energy for muscle construction and recovery after workouts.

What is the ideal ratio of muscle to fat gain for those looking to maximize muscle gains?

The ideal ratio for muscle gains is to have a caloric surplus that optimizes muscle mass while minimizing fat gain. This is often referred to as 'dry' mass gain.

What did Slater's 2019 study suggest as a starting point for increasing caloric intake for muscle growth?

Slater's 2019 study suggested that an increase of between 380 and 480 calories per day could be a good starting point for augmenting one's caloric intake to support muscle growth.

What were the results of the study involving 11 bodybuilders and a moderate versus intense caloric surplus?

The study showed that the group with a moderate caloric surplus gained 1.2 kg of muscle mass and about 300g of fat, while the group with an intense caloric surplus gained 2.4 kg of muscle mass but also gained 1.8 kg of fat.

What advice does the speaker give for those who want to gain muscle without gaining too much fat?

The speaker advises setting a smart goal, not too long, and aiming to gain between 0.5 and 1.5% of body weight per month during the mass gain phase. They should increase their caloric intake by 5-15%, weigh themselves three times a week, and adjust their intake based on weight changes.

What is the recommended protein intake for muscle growth according to the speaker?

The recommended protein intake for muscle growth is 1.6 to 2.2 grams per kilogram of body weight. However, the speaker suggests that bodybuilders who are very lean and muscular may consume up to 3 grams per kilogram of body weight per day.

What is the recommended carbohydrate intake for optimal recovery and anabolic signaling?

The recommended carbohydrate intake for optimal recovery and anabolic signaling is between 4 and 7 grams per kilogram of body weight.

What type of fats are advised for those looking to gain muscle without gaining too much fat?

The advised fats are healthier fats such as those found in avocados, fatty fish, and oils, as these fats are less likely to be stored and promote greater anabolism.

What supplement is particularly beneficial for muscle gain and performance optimization?

Creatine is particularly beneficial for muscle gain and performance optimization, as it can help gain a bit more muscle and enhance workout performance.

What is the speaker's advice for 'hard gainers' who struggle to gain weight?

For 'hard gainers', the speaker advises avoiding excessive activity or non-exercise activity thermogenesis (NEAT) and increasing the caloric surplus even more to counteract their naturally high metabolism.