The Smartest Way To Build Muscle And Lose Fat At The Same Time

Summary

This video script outlines a comprehensive guide to simultaneously building muscle and losing fat, tailored for various individuals including new lifters, detrained athletes, and those with obesity. The presenter shares a step-by-step process, emphasizing the importance of training intensity, high-protein nutrition, walking for cardio, sufficient sleep, and strategic supplementation. Personal anecdotes and client transformations validate the presented methods, offering a scientific approach to achieving a lean and muscular physique.

Takeaways

• 💪 **Training Intensity**: Training to failure can maximize muscle growth and strength gains, but it requires precise form and adequate recovery periods to avoid overtraining.
• 📈 **Progress Tracking**: Using weight measurements, performance trends, and body composition changes are crucial for tracking progress during muscle gain and fat loss.
• 🥩 **Protein Intake**: Consuming 1 gram of protein per pound of body weight is recommended for muscle building, with higher amounts suggested for high-intensity training or a significant caloric deficit.
• 🔍 **Nutrition Precision**: Being precise with macronutrient intake, especially protein, is essential for achieving a 300-calorie deficit that facilitates simultaneous muscle building and fat loss.
• 🚶 **Walking for Fat Loss**: Walking 10,000 steps or more daily can effectively tap into fat stores and is less strenuous on the body compared to high-intensity exercise.
• 💤 **Importance of Sleep**: Adequate sleep is vital for muscle recovery and maintaining hormonal balance, with insufficient sleep leading to muscle loss rather than fat loss.
• 📉 **Caloric Deficit Sweet Spot**: A 300-calorie deficit is identified as the optimal range for building muscle while losing fat, according to a German study.
• 🏋️‍♂️ **Training Programs**: A 5-day training split focusing on upper body, lower body, push, pull, and legs can be an effective routine for beginners to intermediate lifters.
• 🥗 **Meal Planning**: A 22-page booklet with detailed meal plans, including ingredients and preparation videos, is provided to assist with diet adherence.
• 🧠 **Stress Management**: Reducing stress and avoiding blue light before bed can improve sleep quality, which is essential for muscle growth and fat loss.
• 💊 **Supplement Suggestions**: Weight protein, creatine monohydrate, and pre-workout supplements can support muscle building and performance, making it easier to hit nutritional goals.

Q & A

What is the main goal of the video?

The main goal of the video is to provide a step-by-step process for building muscle and losing fat simultaneously, backed by scientific information.

Who is the target audience for the video?

The target audience includes individuals who want to achieve a body transformation, those who have tried other methods without success, and people who are looking for a scientifically-backed approach to fitness.

What are the five categories of individuals who can achieve body recomposition according to the video?

The five categories are new lifters, detrained athletes, obese individuals, anabolic steroid users, and suboptimal trainees.

Why is training to failure beneficial for muscle growth?

Training to failure ensures that muscle fibers are maximally recruited and fatigued, stimulating muscle growth and enhancing neuromuscular adaptations, which improves strength and overall muscle performance.

What is the recommended training intensity for beginners and intermediates?

For beginners and intermediates, training with two reps in reserve is recommended, which means stopping short of failure to allow for adequate recovery and prevent overtraining.

What is the significance of tracking weight during resistance training?

Tracking weight is crucial for monitoring progress and ensuring that the individual is effectively stimulating muscle growth through resistance training.

What is the ideal caloric deficit for building muscle and losing fat according to the video?

The ideal caloric deficit for building muscle and losing fat is approximately 300 calories, as suggested by the research paper discussed in the video.

What is the recommended macronutrient distribution for someone trying to build muscle and lose fat?

The recommended macronutrient distribution includes a high protein intake (1 gram per pound of body weight), 20% of total calories from fat, and the remaining calories from carbohydrates.

How does walking 10,000 steps or more contribute to fat loss?

Walking 10,000 steps or more helps tap into fat stores, stimulates and improves fat degradation, and can be easily incorporated into daily life, making it an effective and sustainable approach to fat loss.

Why is sleep so important for muscle building and fat loss?

Sleep is crucial as it helps maintain optimal hormone levels, including testosterone, which is essential for muscle growth and recovery. Inadequate sleep can lead to increased cortisol levels and muscle loss, hindering progress.

What supplements are recommended in the video to support muscle building and fat loss?

The video recommends weight protein for convenience and easy digestion, creatine monohydrate for increased muscle strength and size, and pre-workout supplements containing caffeine for enhanced performance and calorie burning.

Outlines

00:00

💪 Building Muscle and Losing Fat: The Ultimate Transformation Guide

The speaker introduces a comprehensive guide to simultaneously building muscle and losing fat, a feat they've achieved multiple times and helped clients to accomplish. The video promises a step-by-step process backed by science, including a training program, diet plan, and specific details necessary for success. The inspiration for the video comes from a well-received real transformation video, and the speaker emphasizes the importance of understanding the process rather than just following generic advice.

05:02

🏋️‍♂️ Training and Nutrition: Keys to Muscle Growth and Fat Loss

This paragraph delves into the specifics of training and nutrition for muscle building and fat loss. It categorizes individuals into five groups based on their potential for recomposition: new lifters, detrained athletes, obese individuals, anabolic steroid users, and suboptimal trainers. Each category has unique advantages and approaches to achieving the desired body transformation. The speaker provides examples, including a client named Hugo, to illustrate the effectiveness of resistance training and proper diet in recomposition.

10:03

📈 Tracking Progress: Metrics Beyond the Scale

The speaker discusses the importance of tracking progress using methods beyond just the scale, such as body measurements, performance trends, and how clothing fits. They emphasize that while weight may not change significantly when building muscle and losing fat, other indicators can show positive changes in body composition. The paragraph provides practical advice on how to monitor and assess progress effectively.

15:04

🏋️‍♀️ Intensity and Consistency: Maximizing Muscle Growth

This section focuses on the importance of training intensity and consistency in muscle growth. The speaker advocates for training to failure and provides a detailed explanation of its benefits, such as maximizing muscle fiber recruitment and enhancing neuromuscular adaptations. They also discuss the necessity of adequate recovery and the risks of overtraining. Additionally, a 5-day training split is introduced, with specific recommendations for set and rep ranges, and the importance of tracking weights is highlighted.

20:04

🍽️ Nutritional Strategies for Optimal Body Recomposition

The speaker provides a detailed nutritional strategy for building muscle and losing fat, emphasizing the role of protein intake and the optimal macronutrient distribution. They discuss a study that suggests a caloric deficit of around 300 calories is ideal for recomposition and provide specific guidelines for protein, fat, and carbohydrate intake. The benefits of a high-protein diet, including its effects on metabolism and muscle repair, are also covered.

25:04

🚶‍♂️ Incorporating Walking into Your Fitness Routine

Walking is presented as an effective, low-impact form of cardio that can significantly contribute to fat loss while preserving muscle mass. The speaker shares research indicating that walking can stimulate fat degradation and is particularly effective at burning visceral fat. They encourage incorporating walking into daily routines and highlight its benefits for overall health and well-being.

30:07

💤 The Crucial Role of Sleep in Body Recomposition

Sleep is highlighted as a critical component of body recomposition, with research showing that inadequate sleep can lead to a loss of muscle mass rather than fat. The paragraph discusses the hormonal impacts of sleep deprivation, particularly on testosterone and cortisol levels, and the importance of maintaining 7 to 9 hours of sleep per night for adults. Practical tips for improving sleep quality and quantity are provided.

35:08

💊 Supplements and Strategies for Enhanced Muscle Building and Fat Loss

The final paragraph covers the role of supplements in aiding muscle building and fat loss. The speaker recommends weight protein for convenience and creatine monohydrate for its research-backed effectiveness in enhancing muscle growth and strength. They also mention the benefits of pre-workout caffeine consumption for performance and calorie burning. The paragraph concludes with a summary of the five steps presented in the video for successful body recomposition.

Keywords

💡Body Recomposition

Body recomposition refers to the process of simultaneously building muscle and losing fat. In the video, it is the central theme where the speaker discusses various strategies and methods to achieve this transformation. The speaker provides examples of individuals, including his clients, who have undergone successful body recomposition.

💡Training to Failure

Training to failure is a technique mentioned in the script where an individual performs an exercise until they can no longer complete another repetition with proper form. It is used to maximize muscle growth and strength gains, as it ensures that muscle fibers are maximally recruited and fatigued. The video emphasizes its importance for muscle building, especially for advanced trainees.

💡Protein Intake

Protein intake is a critical aspect of the diet plan discussed in the video for building muscle and losing fat. The script suggests consuming 1 gram of protein per pound of body weight to support muscle tissue repair and growth. High protein intake is also linked to increased metabolism and satiety, helping with fat loss.

💡Caloric Deficit

A caloric deficit is a state where an individual consumes fewer calories than they burn. The video script explains that while a 500-calorie deficit can lead to fat loss, a smaller deficit of around 300 calories is ideal for building muscle and losing fat simultaneously. This concept is central to the nutritional advice provided.

💡Myonuclei

Myonuclei are nuclei within muscle cells that play a vital role in muscle growth. The script explains that these nuclei send signals to produce more muscle fiber in response to stress from resistance training. The concept is used to illustrate why individuals who have previously trained can rebuild muscle quickly even after a period of inactivity.

💡Anaerobic Exercise

Anaerobic exercise, such as weightlifting, is emphasized in the script as a means to build muscle mass. It is contrasted with aerobic exercises, with the video suggesting that anaerobic exercises are more effective for the purpose of body recomposition.

💡Nutritional Adherence

Nutritional adherence is the ability to consistently follow a diet plan. The video script discusses the importance of adhering to a high-protein diet and a specific caloric intake to achieve the desired body recomposition. It suggests that precise tracking of macronutrients and calories is crucial for success.

💡Progress Tracking

Progress tracking involves monitoring changes in body measurements, performance trends, and other indicators to assess the effectiveness of a fitness program. The script mentions using weight scale, body tape measurements, and noticing how clothes fit as ways to track progress towards muscle gain and fat loss.

💡Obese Individual

In the context of the video, an obese individual is defined as someone with a BMI of 30 or above. The script discusses how such individuals can benefit from body recomposition due to their larger energy reserves stored as fat, which can fuel muscle-building processes.

💡Detrained Athlete

A detrained athlete, as mentioned in the script, is someone who previously engaged in regular training but has stopped for reasons such as injury or a shift in focus to another sport. The video explains that these individuals can quickly rebuild muscle due to the retention of myonuclei, illustrating the concept with a personal example of recovery post-surgery.

💡Anabolic Steroid Users

The script addresses anabolic steroid users as a specific group that can experience rapid muscle growth due to the exogenous testosterone intake. This is contrasted with natural muscle building, highlighting the health risks and the impact on muscle protein synthesis.

💡Suboptimal Trainee

A suboptimal trainee, according to the script, is someone whose training regimen is not designed or executed effectively to maximize physical performance. The video suggests that such individuals often struggle with muscle gain and fat loss due to inadequate training intensity, volume, frequency, or recovery practices.

Highlights

Achieving simultaneous muscle gain and fat loss is possible for most people with the right approach.

New lifters and detrained athletes are particularly primed for rapid muscle growth and fat loss due to the body's response to new stimuli.

Obese individuals can leverage their fat stores to fuel muscle growth, making body recomposition highly likely for them.

Anabolic steroid users can expect to build muscle quickly due to the hormone's direct impact on muscle tissue.

Suboptimal training programs can be improved to maximize physical performance and adaptation.

Tracking weight, measurements, performance trends, and body composition is essential for monitoring progress.

Training to failure is a strategy that can maximize muscle growth and strength gains.

Pushing muscles to their limit can enhance neuromuscular adaptations and improve overall muscle performance.

Recovery is crucial after intense training to avoid overtraining and burnout.

A high-protein diet is fundamental for muscle building and fat loss, with 1 gram of protein per pound of body weight recommended.

A caloric deficit of around 300 calories is suggested for optimal muscle building and fat loss.

High protein intake stimulates muscle protein synthesis and inhibits protein breakdown, resulting in a higher net protein balance.

Protein has a high thermic effect, boosting metabolism and aiding in fat loss.

A provided 22-page booklet offers detailed meal plans and recipes for those looking for structured nutrition guidance.

Walking 10,000 steps or more daily can significantly contribute to fat loss by tapping into fat stores.

Brisk walking for at least 5 minutes can direct the body to burn stored fat, particularly visceral fat.

Adequate sleep is critical for muscle recovery and maintaining hormonal balance, impacting muscle growth and fat loss.

Stress management and proper sleep hygiene are essential for optimal health and fitness outcomes.

Supplements like weight protein, creatine monohydrate, and pre-workout caffeine can support muscle building and fat loss efforts.

Transcripts

the smartest way to build muscle and to

lose fat at the same time I have been

able to achieve a transformation like

this multiple times over my decade of

transformation going from 30% body fat

to 15 and even into single digit like

you're seeing here not only have I done

that I've been able to do it with many

of my clients which I'm going to show

you in this video so if you want to know

the step-by-step process with signs

backed information on how to do it this

is the video for you I'm going to give

you the trading program to follow I will

give the exact diet you're supposed to

follow and all the specific details you

need and for those of you who feel like

you may know I'm going to leave so many

nuggets in here that just might make

your whole entire process two times

easier but let me tell you where this

inspiration came from why am I making

this video 2 weeks ago I uploaded this

real and as you guys can see it got

267,000 likes and 5 million views and

this is how it goes right I'll play it

for you guys if you eat less and move

more you'll lose weight if you eat less

move more and eat plenty of protein

you'll lose body fat if you eat less

move more eat plenty of protein and

strength TR you lose F and build musle

now of course that is a

oversimplification of that process but

in a nutshell for all of you guys who

just needed the dopamine hit this is

where you can exit but for those of you

who want to know the step-by-step

process you want the meal plans you want

the training plan you want to know what

cardio to do to be able to achieve this

I'm going to give you this scientific

detail necessary to see this result

right so let's dive into it is it

possible is it likely the short answer

is yes for most people and I'm going to

put it into five different categories

and you just need to see which category

you fit into cuz you'll need to follow a

different style depending on which

category you fall into right so who can

do it the first person is a new lifter a

beginner the body is optimally prepared

for growth when weight training is

introduced as a new stimulus to support

the rapid muscle building process the

body can effectively utilize body fat

stores resulting in significant

recomposition so youve always seen this

in kids they might be overweight and

they have a growth spurt and they're

able to get into great shape as a result

testosterone levels are optimized and it

does play a massive difference when

resistance training becomes a new

stimulus right your body is able to take

advantage of the current conditions of

your growth and be able to build more

muscle even if you're in your early 20s

this is still likely that you can build

muscle and lose fat as a result of the

new stimulus and even with a lot of my

clients and I'll show you an example let

me show you this example of my client

Hugo in the first couple of weeks when

we worked together about four to 5 weeks

we saw no weight change but what we did

see was Hugo's waist was decreasing and

his arm size was increasing so a lot of

the times for new lifters they get

discouraged because they don't see the

weight scale change but when you're

using other metrics to track it's very

easy to deduce that hey your waist is

decreasing but your chest arms and

shoulders are increasing even your leg

size so this is a client of mine Hugo

and you can see that he had a tremendous

amount of fat tissue he dropped it all

and he gained muscle mass because he was

able to achieve body recomposition so

it's very probable if you're a new

lifter and again you will be able to do

this even in your 20s and 30s if it's

your first time so it's never too late

to start but this is a perfect example

of a new lifter seeing body

recomposition I've seen it myself the

second IND idual who this is likely for

is a detrained athlete so in short a

drained athlete is a person who was

training previously not training anymore

and it can be because they were injured

in the past or because they decided to

do another Sport and in my case I fell

into this category I was Lifting for

years and then I had to do a surgery

right and over the next 6 months I was

bedridden to an extent and I could not

lift because I could not re I could not

tear the stitches that I had after this

particular surgery and as the months

pass once I was cleared to go back to

lifting you can see that my arm size

grew back I developed a better chest and

I lost this entire belly all this fat

tissue came off and I've seen this over

and over again and there's a scientific

reason behind this so this image really

shows it really well so I want you guys

to think of it this way all the cells in

your body has a nucleus and the way to

think about the nucleus as every cell is

that it's responsible for telling all

the other parts of your cell to do a

function to do a job right and in the

case of Muscle we have a myonuclei right

so let's say this person let's look at

this person they're untrained right and

you can count 1 2 3 4 this person who

starts resistance training as you put

stress on this muscle you start to

develop more of these myonuclei and you

can see 1 2 3 4 5 6 7 there's seven M

myonuclei and over time these myonuclei

send the signal to the rest of the cell

to produce more muscle fiber as a result

of the stress right from this input and

you can see this a Hyperius now let's

say you fall into being this detrained

you start you stop training for whatever

reason what you'll see is the size of

the muscle fibers decrease and you've

heard this before if you don't use it

you will lose it so you see this thing

and we call it in science we call it in

medicine atrophy right and this person

can start training again and very

quickly because they still have all

these myonuclei as a result of their

initial stimulus of training they're

able to build this muscle back up so

quickly and you'll also see this in

bodybuilders when they are on a

competition prep and sometimes they'll

be one of the best they'll they'll be an

amazing bodybuilder they'll retire and

sometimes come back the chances that

they build that muscle back up is so

high because of these my nuclei all

right the third individual is someone

who's obese why is an obese person able

to see body recomposition and I would

consider someone obese as a BMI index a

body mass index of 30 and above now I

know BMI is a very old school outdated

way to tell someone's um weight but for

the intens purpose of this video someone

who's BMI at 30 in my experience people

at 30 between 30 and 20% body fat within

that range obviously the higher the more

are able to see body recomposition and

I'm going to show you an example so if

you're obese if you're like 25% and

above the likelihood you can see body

composition is very high and I'll give

you a very clear example here this is

Harry Harry had never resistance trained

before right before he started working

with me and look at his shoulders look

at the development of his shoulders the

development of his chest you can see

here even his upper PEC was

underdeveloped and you can see he has a

well-developed peck look at his traps

really welldeveloped and the simple way

I can explain this to you guys is that

because your fat tissue in sense is like

a Duracell battery and the more fat you

have the bigger your battery is those

calories are really able to fuel your

ability to build muscle feel your

workouts feel your strength right over

time and this is why it is very likely

you're able to build muscle at a higher

body fat percentage and lose this excess

fat that you have over time it does

diminish right as Things become a little

bit more balanced right um and I I'll

show you guys how this functions in

obese individuals are able to see this

Harry looks amazing he's actually now

closer to 90 lbs we're still working

together he's going to compete in

October I'll share that with you guys

when that happens another one anabolic

steroid users an individual who consumes

synthetic derivatives of testosterone to

promote muscle growth enhance atic

performance or improve physical

appearance the use of these substances

can lead to significant physiological

and psychological effects and is often

associated with health risks such as

liver damage cardiovascular issues and

hormonal imbalances in simple terms

anybody who's taking exogenous

testosterone testosterone will drive

muscle protein synthesis so irrespective

of being in a severe caloric deficit or

Surplus you are more likely to build

more muscle because you have

testosterone the main muscle building

hormone directly affecting your muscle

tissue with the ability to grow muscle

so that's why you'll see guys who

bodybuild um gain muscle really quickly

right and here's a perfect example we

have the Hulk I'm using Mark Ruffalo

here as an example and then the fifth

one and I feel that this will apply to

most of you is the suboptimal traine an

individual whose training regiment is

insufficiently designed or executed to

maximize physical performance and

adaptation this may be due to an

inadequate intensity volume frequency or

recovery leading to subpar improvements

in strength endurance and other Fitness

parameters compared to potential maximal

outcomes the suboptimal traine and I see

this all the time with people who come

to me they a have a terrible training

program that wasn't designed for them

and that can truly stimulate hypertrophy

B they're severely undereating a

macronutrient or protein or calories so

most of the time most people don't have

a great diet so they feel like hey it's

not possible for me to build muscle

loose fat I see this very often when I

give clients the perfect macronutrients

calories and system to follow they're

able to do both very quickly so most of

you a good portion of you are suboptimal

right if you're watching this video and

this is a perfect example my client Tori

and you can see had some muscle mass on

his chest look at his shoulders right

compare his shoulders before and after

in 16 weeks his shoulders grew

tremendously and that's because Tori

never stood the science behind each and

every single thing he was putting in his

mouth or how to train and how to do so

adequately to stimulate muscle mass and

the best way I can describe this is that

he was highly inefficient and when he

became efficient and he had the sence

this was very easy for him to achieve

you need to follow a very specific

process and I'm going to show you in

this video so build muscle lose fat

they're two independent systems but they

can function simultaneously the same way

your body right now is breaking down

different things in your body in a

catabolic process and also creating new

cells in an anabolic process and it's

all about this balance right and I'm

sure you've heard this in a caloric

deficit so these two independent systems

can function simultaneously in building

muscle right here the growth of muscle

and then decreasing fat tissue this is

very possible and I'm going to show you

guys how right and in my experience I've

been the new lifter I've been the

drained athlete and once upon a time I

was very suboptimal right so I've

managed to be in those three categories

in my time so the biggest mistake I see

most of individuals make is that they

don't have the necessary tools to really

track if they're seeing body

recomposition so here I've written scale

weight measurements performance Trends

body regulation sleeve stress Etc so

number one the scale weight may not move

if you're building muscle and losing fat

the logic is you lose a pound of fat you

gain a pound of muscle and four weeks

can pass and you can be frustrated and

rage quit the second one is using a body

tape measurement can be better in terms

of saying okay my weight scale isn't

moving my arms stay the same chest

stayed relatively the same but my waist

has decreased or let's say you store

more fat in your glutes compared to

somebody else okay my glute size is

decreased by my arms my chest has

improved and that can be in some of the

cases of women as well so using a tape

measurement taking photos cuz you can

compare photos from Week 1 to week four

and you can see if there's more

definition if you're seeing better

recomposition and the easiest one for

everyone you'll notice your clothes are

starting to fit better so use these

three things those are very simple ways

of tracking your progress and I track

all these things with my clients we

track every metric so let's dive

straight into it I'm going to show you

how to be able to achieve this in five

simple steps number one is training

intensity before you click off you need

to hear this because this is massive

people like why I don't talk about

training is because everyone feels that

they know so much about training but I'm

about to show you guys so much right to

build muscle focusing on that aspect

right I said there's two systems

focusing on the muscle building aspect

is what I'm going to talk about here and

this is for all the pros out there I'm

going to show you guys and there might

be some things that you're not doing

that will make a massive difference for

you to finally become more optimal right

so training to failure training to

failure which means performing an

exercise until you cannot complete

another repetition with proper form can

be an important strategy for maximizing

muscle growth and strength gains so if

you're a professional and I do this I

trained to failure and when I was able

to do this and really each rep where I'm

shaking maintaining my form and being

very conscious of how many reps I have

in the tank I was able to build more

muscle and this is why training with a

partner or someone stronger than you is

so good because you can quickly catch

yourself if you're being lazy or you're

not training the way with good intensity

if you're a pro if you're between

intermediate and beginner then you can

train with two reps in reserve and still

be able to build muscle right here are

the key benefits and considerations

muscle hyper training to failure ensures

that muscle fibers are maximally

recruited and fatigued which can

stimulate muscle growth hypertrophy this

is because it fully activates the motor

units your by nuclei including the

largest and strongest fibers that are

typically harder to recruit so you need

effort with the way you're training and

also with good form strength gate

pushing muscles to their limit can

enhance neuromuscular adaptations

improving strength the intense effort

required can lead to better

synchronization of muscle fibers and

improve overall muscle performance and

and mental toughness training to failure

can build mental resilience and

discipline teaching you to push through

discomfort and fatigue which can be

beneficial for overall workout intensity

and performance right keep in mind you

need to pay attention to your recovery

training to failure places significant

stress on muscle and the central nervous

system requiring longer recovery periods

overdoing it can lead to overtraining

and potential burnout so let me put it

this way in simple terms if you've

trained for 5 years and above I would

consider you Advanced Training to

failure is a like necessity for you to

be able to build muscle and lose fat at

the same time genuinely training to

failure where every workout you're

giving it your all if you're below 5

years I'd put you between being a

beginner and intermediate and you can

train with two reps in reserve right

meaning two reps short and shy of being

at failure where you're shaking and then

the weight comes down right most people

aren't trained to failure I go to the

gym rarely do I see someone training to

failure or challenging themselves very

few times times do people really impress

me where I'm saying oh wow and the

reason is this this is why you want this

before exercise here you have your

muscle fiber and you see these blue dots

is your myonuclei and what happens is

the resistance training doesn't build

the muscle it causes damage to the

muscle tissue after recovery and

adequate nutrition this muscle tissue is

repaired and then consequently creating

growth and the example I always give to

my clients is this picture your muscle

fiber as you're breaking this wool right

you're taking a hammer and you're

hammering at this wall and you're

creating holes in this wall and you're

damaging the wall when you go through

adequate nutrition and Recovery when

you're sleeping when you're eating right

that's the cement necessary to put a new

layer on this damaged wool do that

enough times and your wool will increase

your muscle will build push hard every

set 10 to 20 sets per muscle group per

week training each muscle two times a

week and staying consistent what I

highly recommend is track your weights I

very rarely see people track their

weights like in my app I make my clients

track every single weight so that they

can truly see if they're improving what

their resistance training or not because

if not you can go four weeks without

realizing that you've been using the

same weights each and every single day

and not improving so Precision is a key

and a skill that I teach all my clients

and they start becoming precise with

everything but track your weights when

you're training it will make life so

much easier for you and this is me

training like I'm dying right and

whenever you train with anybody who is

Advanced they're pushing the limits so

for you guys who are more so beginners

if you want to help find someone to help

you find a training partner who can help

you push your limits and in this case

this is where I sometimes say hey having

a good personal trainer can be helpful

but I promised you guys that I'm going

to give you a training split here's a

5-day training split upper body lower

body Push Pull legs for you just so you

can can screenshot it and get started I

feel that this follows the parameters

you need and just take screenshots guys

and literally follow this program right

so we start upper body 6 8 10 12 I use I

love using reverse pyramid and at six

reps I'll pick the heaviest weight I can

to achieve six reps and then at eight

reps I'll pick the heaviest weight I can

in some instances let's say I did 100 lb

dumbbell right I did 100 lb on the bench

press for eight reps I'll make a

decision can I do eight reps if the

answer is yes for fantastic if no I'll

slightly decrease it so I can hit my

Target and then let's say for 10 reps

I'm like okay 80 lb was much easier for

eight reps I can do that for 10 reps too

I'll maintain it and I'll track my

weight in this section here all right so

I always do the best I can in each and

every single set so that's your upper

body and SS stands for super set so it

means after you do the one exercise do

the next one immediately and then that's

one set right and here I'm giving you a

lower body here is a push right chest

should shoulders triceps a pull back and

biceps a legs and follow that program

right give that a go and that's for guys

who are beginners now again for most of

you it probably will be better to have a

custom built plan that takes into

consideration your lacking muscle groups

how many times you want to train in the

week that's efficient for you and I

would ask for you guys genuinely if you

find this video valuable please leave

the video with a like by tapping the

little like button and share it with a

friend who will find this video valuable

cuz I'm going to give you the exact food

you need to be eating these are my

clients who followed these plans and the

strategy with really training really

hard and they were able to build muscle

and lose fat that's Tyro here's another

clown of mine Dominic 60 years young

look how he looks in his 60s and I would

consider Dominic to be a person who was

suboptimal you can see he has some size

but he had the fat tissue on his frame

he maintained if not gained a bit of

size you can see like if you look at his

shoulders we see more striations which

is a sign of muscle maturity he

definitely built muscle and lost fat at

the same time so it doesn't matter your

age this is again just emphasizing that

having a very structured plan designed

for you is a perfect example another

person is Gary amazing transformation

and it was very easy for him to follow

he never had it so structured actually

haven't listened to what Gary had to say

and this is pretty much my story I

pretty much came here I was struggling

with my weight going up and down um I

went ahead went on the limb and wanted

to try this program out and it's the

it's pretty much the best thing I've

done um I've reached New Heights um I've

actually got to a weight where I last

time I was this weight I was literally

in high school and then of course Harry

and I've shown you guys Harry another

client who's seen body recomposition so

this is just to prove to you guys that

it's very possible for a good portion of

the population and another person JL now

with that being said at scul by science

we help people being able to to achieve

Transformations like this but if you're

a person an individual who you're

struggling with your energy your energy

is very low it's hard to remember things

you're having a lot of brain fog your

memory is not the greatest you have low

sex drive you're not feeling as

confident in yourself as you used to

when you were in college when you had

more energy and you've tried many things

right you also want to be having your

focus back and you want to have your

life back and you've tried a lot you've

tried the medications you've tried the

surgery you've tried calorie counting

intermitted fasting AIC and none of

those things have worked for you then I

highly recommend that you work with us

at scul by science who are we we're a

team of medical professionals that help

people regain their energy being able to

lose fat and build muscle at the same

time optimize your energy levels even

double it so you can be more productive

in your business more productive in your

work environment and guys we're not a

fat loss program we are in case of

emergency break glass so if you haven't

tried any of the things that I'm saying

in this video do that first before you

come to us but the team is myself Dr

Zeno and Coach Max and in the event that

you want to work with us you want to

achieve these things you will be

speaking to one of us my wife included

right Mrs diamonds and we will be able

to really figure out what's going on

with you and if we can truly help you

I'll tell you about the formula we use

that guarantees success it's the DNA

sequence in stats for diagnosis new

nucleus an application I built this over

the last decade using science my degree

in Biochemistry and microbiology using

medicine and my 10 years of experience

doing this myself and being a

professional natural bodybuilder these

are the doctors you're going to be

working with including me and the

clients that we work with and you have

to fall into these categories to be able

to work with us 26% of my clients are

Executives and CEOs 32% of my clients

are business owners right or they own

multiple companies 6% are doctors or

they're in it we coach music producers

we have artists we have very popular

influencers we have people who are very

very busy and they need help and they

want a direct guide to be able to

finally get the results and get their

life back most of our clients are also

35 years and above if you do not fall in

those categories please do not book

because we don't want to waste your time

and we don't want to waste our time we

are a lean and compact team and I want

to be a ble to save your time and mine

these are the clients who make a

decision to work with us right if you

don't fall in there I will be giving you

guys more than enough for you to be able

to do it on your own and this program

isn't for you if you don't fall in any

of the categories that I mentioned if

you feel like you know it all and you

still feel like you can do it on your

own please do it on your own first

before you come to us cuz we don't want

to waste your time and hours and yes I

totally understand it may be amazing to

be held accountable by me or someone on

my team if that's the only thing you

need don't book however if you want

accountability and you want to regain

all the things that I said you want to

regain absolutely book we provide the

accountability with everything else but

you need the accountability with

everything else let's say for example

you're going on holiday or you don't

want to start your journey right now

don't book now book later when you're

ready and finally if you've never

invested in your health take all the

free things on social media it's all

there all there for you to take can

consume it will take your time it's all

there for free paid apps maybe the

personal trainer do those things first

before you book with us but let's get

back to the video right the second step

is going to be nutrition and eating a

high protein diet and again many people

will be like okay I get this but I'm

going to go into the specifics and I'm

going to give you guys some detail you

may have never known right to build

muscle and lose fat at the same time now

you've heard this before plenty one

pound of fat is equivalent to 3,500

calories right and for you to be able to

burn this pound of fat you need to be in

a daily 500 caloric deficit but if you

want to build muscle and lose fat it's

actually going to be different in this

instance and I'm going to show you guys

there's this study that was released

right and the title of the study and you

guys can search it on your own the DOI

is here energy deficiency impairs

resistance training gains in lead Mass

but not strength a meta analysis and a

meta regression right this was by the

university in Germany right the

department of Sports and Health now this

is very interesting they plotted they

took two groups basically and as you can

see here it say RT resistance training

plus controlled so controlled means that

they weren't in a caloric deficit and

these are the little circles and here

you see resistance training plus they

were in an energy deficit they were in a

caloric deficit these little triangles

on the Y AIS you're seeing here A change

in lean mass so at 0.0 there was no

change anything above means they built

lean mass anything below means they lost

lean mass and then you're seeing energy

deficit right so as you go to the right

on the x axis it shows how deep they

were in a caloric deficit and as you

guys can see that the people who built

muscle up here it started becoming

severely a case of losing muscle mass

Beyond this line here which is roughly

at 300 calories so the idea here is this

research paper showed for you to truly

build muscle and lose fat being being at

roughly a maximum amount of 300 calories

in a deficit was The Sweet Spot of being

able to build muscle and lose fat and I

also want to put this in emphasize here

you see that the control group that

wasn't in a deficit most of them fell in

this category as you can see most of

these people were circles now the guys

who were in in a deficit the triangles

here some of them a good portion of them

fell under 300 calories so what to take

away from this study is that you roughly

want to be at that 300 calorie Mark in

terms of being in an energy deficit to

be able to achieve muscle mass building

and losing fat this is why I tell people

you cut calories too aggressively and

it's probably hurting you more than it's

helping you so what is the best macro

split for a person is being in a 300

calorie caloric deficit and I'm sure you

guys have seen the videos it's very easy

to overeat or under eat 300 calories

this is why being precise is very

important that's why it's so easy for my

clients cuz I spend the time being very

precise with them I even tell them send

me photos so I can see what you're

eating the mistake people make is that

they're not accurate enough to know that

they're in a 300 caloric deficit pay

attention if that's one thing you

professionals can take away from this is

you can always be more precise right and

um this image here is just showing you

guys yes being in a 500 caloric deficit

can you see recomposition yes but the

likelihood is less being at that 300

range is even better right both will

work for fat loss but if you're in the

game of being optimized 300 right let's

move on so what is the best macro split

number one it's a high protein diet 1

gram of protein per pound of body weight

you're 200 lb give yourself 200 gram if

you're 1807 lbs give yourself 187 g of

protein number two your fat intake

should be 20% off your total calories so

if you're eating 2,000 calories then 20%

of that will be 400 calories divided by

9 that will roughly give you about 44 45

gr of fat and then all the other

calories you have left over give that

towards carbs now the concept of diet

adherence implies the process of

following a diet by plan means

self-monitoring maintaining and

preventing relapses right so the general

recommendation is 1 gam of protein per

pound of body weight now for those of

you guys who have kidney issues or liver

issues please consult and for most of

you if you have a medical doctor go and

consult your medical doctor first your

family doctor consult them first but

very likely you shouldn't do this if you

have kidney issues or liver issues if

you don't it should be safe you're fine

eating that amount of protein and the

benefits of eating protein it will boost

your metabolism it will increase your

energy it will help you build more

muscle and it will make you eat less

right and this is another image just

showing it's improving your muscle and

tissue repair now there's a lot of

research I've done a lot of research and

according to new study done in this area

a protein intake of8 to 1.2 G per pound

seems to be the sweet spot for cutting

if you have created a great deficit or

are trading at high intensity I'd

recommend sticking to the higher end

right and this is the research paper

showing that another study showed that

looked at how body handles high amounts

of protein they tested two amounts 40 g

of protein and 70 GS after exercise at

rest what they found is that eating 70 g

of protein was better because it did two

things it stimulated muscle protein

synthesis but also inhibited protein

breakdown which resulted in a higher net

protein balance right and here's the

research for it here but let me try and

explain to you guys what I'm trying to

say here very much like fat your body is

always going through fat gaining and fat

loss phases like right now my body is

breaking down fat and creating new fat

and at the end of the day it will either

be net positive that I gained fat or net

negative that I lost fat and the same

applies to building muscle your body is

breaking down muscle and creating muscle

right your body is always going through

protein breakdown and protein synthesis

now this research paper showed that when

people took a 20 G protein ingestion

which is usually what a lot of

researchers recommended they did see you

see this difference here they did see a

net positive in protein synthesis cuz

protein synthesis outweighed protein

breakdown dramatically however 40 g of

protein decrease

the amount of protein breakdown so the

person was able to maintain more muscle

mass as a result of higher protein which

is again why I'm such a proponent of

eating a high protein diet and in my

case right now I'm eating 1.7 gram of

protein that is just me don't copy what

I have to do everybody's different but I

am always more for high protein and the

sources I'll get it from is a whey

protein for example these are other

sources and remember this little

pneumonic 26810 two scoops of we protein

will give you 50 g 6 oz of cooked

chicken breast will give you 50 g of

protein 8 O of cooked steak will give

you 50 g of protein 10 o of fish will

give you 50 g of protein and again the

benefit of eating so much protein is

that it will also boost your metabolism

this word here thermic effective food

just means that it is a fancy way of

saying your body burns more calories

when you eat this thing so your thermic

effect of food your body Burns 15 to 30%

more calories eating protein your body

Burns about 5 to 10% more calories

eating carbs and 0 to 3% eating more fat

this is why protein will boost your

metabolism and think about it right what

takes you longer to chew some rice or a

steak right it's more energy you're

chewing so much more times again another

study showing why having a high protein

diet is so beneficial to you now I

promised you guys that I would even give

you the diet and this is my gift to you

for guys who've stuck thus far I'm going

to give you a plan that leaves you with

no excuses it's a booklet but it's not

just any booklet right I'm going to

leave the link in the description for

those of you who need help right you

can't do the coaching but I got your

back there's a 22-page booklet here I'm

going to leave the link it's not going

to ask you your email or anything I we

don't need that but you can go through

this booklet and I have five breakfasts

five lunches five dinners and five

snacks 20 meals and there's a bonus so

this 21 that you can take showing you

guys the exact ingredients and also the

calories in each meal what's also cool

you click this button and it takes you

to the video of how to prepare the meal

right so that's very cool and I'm

telling you exactly where to go 12:44 so

you can go to minute 12:44 of this video

boom here I'm showing you how to make

the meal from this point onwards how

cool is that so you guys can just

download that that's my gift to you guys

for sticking around for so long and you

guys can just go through all of this and

decide what meal plan you want to build

for yourself right training is covered

nutrition is covered right now you know

and now you know even the recipes no

excuses I love you guys cool step number

three so we have the training aspect

done we have the nutrition aspect done

we know how much protein how much fat

how much carbs I've giving you a meal

plan to follow and then finally what

next can I do what's something smart

that I can do and that's walking 10,000

steps or more now if you're 100 lb

you'll burn 250 calories if you're at

200 lb doing 10,000 steps you'll burn

495 calories now what research has shown

and why this is Step number three is

walking will tap mainly into fat stores

the year I started really focusing on

walking versus doing that high intensity

cuz my knees couldn't take the hits

anymore I was so tired I was less ready

the next day and I was just feeling beat

up I focused in on the walking and

research also supports that walking will

tap Mania into fat stores so walking

will stimulate and improve your fat

degradation more compared to doing the

sprinting because I was walking versus

running I would feel more than ready to

train the next day because my legs

didn't feel sh I didn't feel low energy

so walk more and I've always talked

about informal and formal cardio we just

want to focus in on informal and the way

I always tell clients to walk is habits

sack it the amazing thing about walking

is you can do more than one thing

walking you can talk to your partner you

can listen to an audio book you can

watch a YouTube video you can watch a TV

series and you can spend time with your

wife or your husband or your kids going

on a walk in the park which is another

thing that I love right so stack it with

different things which is why walking is

so amazing here I am walking and just

doing research for different videos and

replying to people and here is another

piece of research a brisk walk of 5

minute directs your body to tap into fat

reserves and burn stored fat it

precisely works on internal belly fat

also known as visceral fat this type of

fat is responsible for a shapeless

waistline and also increasing or

decreasing the risk of diabetes and

heart disease walk walk walk before you

guys want to work with me I will ask you

how many steps are you doing right and

if you're not getting enough or you

don't know maybe you can change that

first guys step number four is sleep

more probably one of the most important

things and this sounds simple but

seldomly are people doing everything the

right way to achieve this beautiful

research paper I've quoted this before

but I'll do it again two groups of

people right group one just had a

caloric deficit but they slept normal

hours group two had a caloric deficit

and they slept only 1 hour less right

and they both lost equal amounts of

weight right because they were in a

caloric deficit but the group that slept

normal hours let's say if they lost 2

lbs 80% of those two lbs was fat the

group that slept one hour less they also

lost two lbs but 85% of that two pounds

was muscle so if you guys are like hey

Mike I'm not achieving body

recomposition is cuz you're not sleeping

enough and this research paper shows

this so I want to show you guys this

paper as you can see they're testing two

different things and it's here it says

at the top serum testosterone and serum

cholesterol and they're showing over

time right in a 24-hour period and here

they're tracking the quantity of

testosterone and the quantity of

cortisol and you guys can see that the

straight line is the people who slept

enough rested condition and the dashed

line is partial sleep restriction now

let's first focus in on cholesterol the

people's cholesterol relatively stayed

the same the trends track exactly the

same roughly right for the people who

slept um enough and the people who slept

slightly less but you can see there's a

difference those guys who are sleeping

less look at their tasal levels always

below the solid line always and severely

in this case Peak morning and that's

usually when people should do their

blood test that's when your testosterone

is going to be at its highest in the

morning you can still see look at this

difference between the solid line and

the dashed line right and look at this

daytime testostrone levels were

decreased by 10 to 15% in this small

convenient sample of young healthy men

who underwent one week of sleep

restrictions to 5 hours per night a

condition experienced by at least 15% of

the US working population so in a year

right let's say you're 18 when you turn

19 your testosterone in one year will go

down by 1% but when you're sleeping 5

hours less than a week it goes down by

15% so it's like you aged 15 years in

testosterone level by just sleeping 5

hours instead of eight I wish I knew

this when I was in college all right I

would have had so much more gains one of

the things I do with my clients in the

beginning is we fix their sleep I make

them PR professional sleepers cuz why

are we going to waste our time on all

the other harder things when there's

this lower hanging fruit right so how

many hours should you sleep I'm sure you

guys know this for an adult 7 to 9 hours

for an adult and these are different

apps sleep cycle you can use pillow

sleep score and sleep watch um right now

I have the body temperature controlling

mattress that tracks my sleep um Apple

watch tracks your sleep Fitbit tracks

your sleep Aura ring these are the

different things that stress stress can

also impact with your sleep right

causing fragmented sleep right you're

stressed out it's hard to fall asleep as

well or even reducing Your Sleep Quality

so you also have to pay attention to

stress some advice I can give you guys

stop using your electronic devices

before going to bed again you've heard

this before 10 3 21 10 hours before bed

no more caffeine so if you're going to

go at 10: p.m. to bed last call is at

12:00 Midday Three 3 hours before bed no

more food 2 hours before bed no more

liquids very normal if you're drinking a

lot before bed you're going to wake up

two three four times to go and pee so

rather 2 hours before bed so that you

can have a restful night's sleep 1 hour

before bed we don't want this blue light

blocking our melatonin production cuz

your brain thinks that it's still light

outside as a result of your computer

screen and just do that that can help

many people and then set a very strict

bedtime routine this is the pathway I'm

talking about at how light can infect

melatonin production the Sleepy hormone

watch out for caffeine and then step

Five Guys we're here at the stretch what

are supplements that can help you build

muscle and lose fat simply a weight

protein this makes things very

convenient and Easy in simple terms and

it's easily digested so let's say you're

200 lb and you're like my how do I hit

200 g of protein having one to two

scoops can make it very easy and

convenient which is why protein is

number one cuz you need to hit your

protein intake to build muscle to give

your body the building block it requires

number two creatine monohydrate by far

the most research supplement in the

world it won't cause hair loss but what

it will do is help you build more muscle

by allowing you to do more reps and more

weight right research countless times

has shown that it allows you to build

more muscle and more weight now not all

of my clients do I give them creatine

sometimes I like doing this by giving it

to them in the food and I feel like

that's enough for them but creatine

monohydrate will definitely help you and

then finally any sort of pre-workout

caffeine consumption can help your

performance output right you feel more

getic when you have caffeine so if you

take a pre-workout the likelihood that

you train harder is so much higher and

also you'll be more active burning more

calories and those are the five simple

steps guys to be able to build muscle

and lose fat I hope you enjoyed the

video and if you did comment down below

and let me know hey Mike this was

amazing do more of these slides we love

the detail orientation and also leave it

a like and share it with a friend if you

want to work with me it is the first

link in the description and I'm looking

forward to being able to help you guys

more I'll see you guys in the next one

and by the way YouTube thinks this is an

amazing video for you so watch this one

bye