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>> 8. Losing fat and gaining muscle can both be done, just not together. >> You see, it’s basically impossible to gain muscle and lose fat at the same time. To

>> 8. Losing fat and gaining muscle can both be done, just not together. >> You see, it’s basically impossible to gain muscle and lose fat at the same time. To lose weight, you need to burn more calories than you take in. You need to have a net calorie deficit. >> To build muscle, you need to eat more calories than you burn. You need to have a net calorie surplus. Not true, can be done, you can find examples on the internet. There is no need for a caloric surplus to build muscles. Muscles are build from amino acids, not "calories". The body "eats up" muscles LAST: it will go through your fat first. And if you are fat then you have "excess calories" in your fat: where do you think those go? Evaporate in thin air? Eg look up Bryan Johnson: he built a lot of muscle while consuming 2k calories, which is 25% deficit for a guy of his height and weight and he still build muscles. Looking at muscle gain as "calorie surplus" is ridiculus. Look up frutarians: they eat shitload calories from fruits but are totaly skinny, no muscle mass at all. Muscles are built by having high testosterone. If you have low T it won't matter how much protein or "calories" you eat: you just won't built muscle easily.

deleted 4y ago
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safety1st 4y ago
>> You see, it’s basically impossible to gain muscle and lose fat at the same time. To lose weight, you need to burn more calories than you take in. You need to have a net calorie deficit. It can be done. I have done it. Over the past several months my weight has been roughly constant (-1 kg). My body fat % has declined and I've added significant amounts of muscle in the chest, shoulders, arms, legs, and back, to the degree where people who haven't seen me in a while make comments. The recipe for this has been a minor decrease in overall caloric intake, a huge increase in protein consumption, and resistance training (mainly compound lifts) 2-3x per week. It depends on a lot of factors and varies per person, but table stakes if you want to add muscle as a male include eating more than 120g of protein every day. A gram of protein has 4 calories, so that's 480 calories in protein per day. Since the male RDI for calories is 2,500, there's plenty of room to get the protein you need plus go on a diet. It definitely can be _harder_ to build muscle on a low calorie diet. Bodybuilders go through cutting and bulking phases for a reason. They're dealing with the extremes of human biology where things are a lot harder. The concept of "beginner gains" exists and I'm sure that's what mine have been, I was in pretty bad shape, there were a lot of relatively easy wins (still are!). But yeah it is not impossible. Just tons of protein from efficient sources (whey is basically 100% protein, lean meat, fish etc.). Which you don't need to go bonkers on calories to get.
secnetuk 4y ago
I’m curious to see how this translates physically.
avinassh 4y ago
> The body "eats up" muscles LAST: it will go through your fat first. whoa, TIL. So you can never have muscle loss if you have excess fat?
xriddle 4y ago
>> To build muscle, you need to eat more calories than you burn. You need to have a net calorie surplus. >Not true, can be done, you can find examples on the internet. >There is no need for a caloric surplus to build muscles. Muscles are build from amino acids, not "calories". The body "eats up" muscles LAST: it will go through your fat first. Per the latest science, discussed at length in this podcast, and despite any anecdata, this is false. You cannot synthesize muscle without adequate protein (aprox. 1gr per lbs of bodyweight) and a caloric surplus unless anabolic steroids are used. If you have sources for your claim of body recomposition other than ancedata please do provide it. https://m.youtube.com/watch?v=CyDLbrZK75U https://m.youtube.com/watch?v=CyDLbrZK75U

deleted 4y ago

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safety1st 4y ago

>> You see, it’s basically impossible to gain muscle and lose fat at the same time. To lose weight, you need to burn more calories than you take in. You need to have a net calorie deficit. It can be done. I have done it. Over the past several months my weight has been roughly constant (-1 kg). My body fat % has declined and I've added significant amounts of muscle in the chest, shoulders, arms, legs, and back, to the degree where people who haven't seen me in a while make comments. The recipe for this has been a minor decrease in overall caloric intake, a huge increase in protein consumption, and resistance training (mainly compound lifts) 2-3x per week. It depends on a lot of factors and varies per person, but table stakes if you want to add muscle as a male include eating more than 120g of protein every day. A gram of protein has 4 calories, so that's 480 calories in protein per day. Since the male RDI for calories is 2,500, there's plenty of room to get the protein you need plus go on a diet. It definitely can be _harder_ to build muscle on a low calorie diet. Bodybuilders go through cutting and bulking phases for a reason. They're dealing with the extremes of human biology where things are a lot harder. The concept of "beginner gains" exists and I'm sure that's what mine have been, I was in pretty bad shape, there were a lot of relatively easy wins (still are!). But yeah it is not impossible. Just tons of protein from efficient sources (whey is basically 100% protein, lean meat, fish etc.). Which you don't need to go bonkers on calories to get.

secnetuk 4y ago

I’m curious to see how this translates physically.

avinassh 4y ago

> The body "eats up" muscles LAST: it will go through your fat first. whoa, TIL. So you can never have muscle loss if you have excess fat?

xriddle 4y ago

>> To build muscle, you need to eat more calories than you burn. You need to have a net calorie surplus. >Not true, can be done, you can find examples on the internet. >There is no need for a caloric surplus to build muscles. Muscles are build from amino acids, not "calories". The body "eats up" muscles LAST: it will go through your fat first. Per the latest science, discussed at length in this podcast, and despite any anecdata, this is false. You cannot synthesize muscle without adequate protein (aprox. 1gr per lbs of bodyweight) and a caloric surplus unless anabolic steroids are used. If you have sources for your claim of body recomposition other than ancedata please do provide it. https://m.youtube.com/watch?v=CyDLbrZK75U https://m.youtube.com/watch?v=CyDLbrZK75U