Adjusting Calories and Macros | Nutrition for Muscle Gain - Lecture 6

[@robertingram9404]

It is almost strange how enjoyable these videos are to watch, keep pumping them out. I'm surprised you are giving them away for free...not complaining though.

[@slatermauro2092]

@Kayden Lionel what is it?

[@anishphi1]

I can’t believe this channel has less than 400k subscribers. It’s what so many are looking for

[@bitcoinisthefuture1823]

For real

[@isaiahrobinson2133]

🙌🏼🙌🏼

[@Sparksnorthern]

That smile that starts peering through when Mike starts discussing junk food: priceless.

[@spuZDK]

hahaha also happened to me :D

[@andresmillsgallego814]

I feel like every video you make is specifically built for me and the phase I'm in at the time. Love this content, is absolutely brilliant. Thanks for this channel, wish you the absolute best!!

[@skylinetrading9498]

Agreed! His videos come out at THE perfect times. It’s like he’s a mind reader 😳

[@patrickg6032]

Finally! Been following this so close!

[@anishphi1]

Rice Krispies treats luckily have low fat 🤷🏾‍♂️

[@SheriMorgan]

Thank You for this series! Your books are amazing & I’ve learned so much more than I learned in college! Your Information is priceless & has not Only Help me with new training on myself & on my clients! Absolutely Worth The time ... I can’t say enough about your lectures & more! Definitely has helped Me.. DISCLAIMER: I’m not saying the only way to prevent death from eating disorders...your information is epic ! Love your training & science based books ! Love&Light from Cali💗💗

[@Flawgore]

@MasterTBeast uneducated moment

[@AwestaKhalid]

I’m surprised you lost so little muscle. I’m around 165 at 5’8”. I did 1650 for 30 days with good results but I felt like going any lower would caus muscle loss. Glad to know that I can go lower in the future if I want to. Thanks for enduring this experiment. The 1650 was rough enough for me

[@imrandhaliwal8082]

Great information! I was going from maintenance to a bulk and everytime I added calories my TDEE would jump up and I was stuck in a deficit. Making small 250 calorie increments would’ve wasted three weeks of my time, doing the 20% jump was exactly what I needed.

[@justinspike1669]

When is there a mini cut video ?😮

[@BLINC606]

Is or worth it to just smash unhealthy carbs to hit your calorie goal if you have a very low appetite and protein and fat goals are met?

[@TypicallyUniqueOfficial]

When I eat high carb, high protein, low fat (for me it works out to a 40/40/20)...I truly feel like I'm on some kinda jet fuel. I'm stronger, I think faster, my muscles are fuller, I sleep well, and it's hard for me to put on bodyfat.

[@Beats-By-Anthony]

40% from protein is very high, especially while bulking... If you're eating 3500 calories for example, that means you're eating 350 grams of protein per day? (which is 40% of 3500)...

[@readyplayersid]

@@Beats-By-Anthony most 40/40/20 splits are done by leaner/smaller people (less than 140lbs) with a TDEE around 1700-2400. Protein comes out to less than 180g which is easily doable in 3-4 meals (including trace protein from carb/fat sources)

[@gxtmfa]

So.... I got an ad for Mr. Clean before this and all I have to say is that while Dr. Mike may not look exactly like Mr. Clean, they don’t appear dissimilar (square jaw, built, bald and clean shaven).

[@iron.sanibisht]

Make a adjustment vedio on cutting

[@FitCoachJeremy]

If you come back to this video and see this. I’ve cut for the past 16 months with diet breaks and etc. I’d still like to be a little more diced but I need to start bulking. Any videos on lean bulking? I want to continue getting abs but want to grow muscle too. Everything I’ve seen alludes to it not being possible?

[@muhammadgates5788]

What is Okibetonic Secrets? Does it work? I hear many individuals lost their fat with this popular fat burn methods.

[@gerardogreene1247]

Is Okibetonic Secrets helpful to lost crazy amounts of fat? I have read many good stuff about this popular fat burn methods.

[@Domkratos]

Уважаемый Михаил, Вы такой умный! Скажите, а зачем набирать вес в преддверии пустых полок?

[@realzhenya]

Пустые полки касаются только стран СНГ ))))

[@akiravillarreal6046]

What is Custokebon Secrets and how does it work? I hear a lot of people lost their fat with this popular fat burn methods.

[@philipwindowcleaner]

Wow! Thank you! You’re the man. Do you do personal coaching?

[@leandrochinelli9549]

I'm seriosly committed with this videos !!!

[@GG-kp1hb]

Wet your carbs without too much fat: PB2 powder Bone broth Soy sauce/liquid aminos Siracha = spicy "Thai" peanut sauce

[@Beats-By-Anthony]

Thanks for the free ''audible book series'' Mike! prt 6 in the pocket!

[@abduallahalazemi1028]

Bro change ur profile pic

[@Colbyachi]

What about fruit vs complex carbs sources? If I'm on a mass gain phase, and I eat right around 600 crabs and 100g of it comes from fruit would it be worth switching it out for better carbs sources for muscle building than fructose?

[@tristankrohn5622]

While you are right that we would want to avoid Fructose (due to liver having to handle it), It seems to me (googling around) that fruits contain about 50% fructose and 50% glucose (on average). So they are not pure fructose at least.

[@Magic_beans_]

I wouldn’t do it because of fructose, about the only place that matters is postworkout because fructose takes longer to digest than glucose (and even that’s a minor optimization; first make sure you’re training hard and eating your target calories and macros consistently.) You may want to reduce fruit if it makes adherence easier. As Dr. Mike says in the next video (Adjusting Timing, Food Composition, and Supplements) if you eat a lot of vegetables, fruits, and whole grains, you may find it hard to eat that big a volume of food. As you eat more and more calories you may find it beneficial to get at least some of those from more refined sources. Have a core of healthy foods, but beyond that feel free to have juice instead of whole fruit, white rice instead of brown, and so forth.

[@hands-ongaming7180]

That’s a lotta crabs

[@thechinmoydeka]

What is the recommended rate of weight and muscle gain per week or per month... Any videos on such topics??

[@Magic_beans_]

He talks about that in the “Rates and Durations of Muscle Gain” video. Long story short, he recommends a target rate of 0.25% to 0.5% of your body weight per week. So for example if you weigh 80 kg, you’ll probably see your best results by gaining 0.2-0.4 kg per week.

[@jaredcorreafitness9666]

Bringing the knowledge and tying it all together.. Awesome work my dude 💪🏽🤙🏽

[@thomaslee4956]

Dr. Mike, Thanks for another great video. I have a question regarding adding a trendline to weight to determine if my projected weight is in the band. I thought weight vs time is a logarithmic relationship (given calories are not changing). So is it more accurate to calculate projected weight linearly or logarithmically? I guess both methods would give similar answers since the beginning of a logarithmic curve is approximately linear, but the mathematician in me is curious. Is one of the goals of making these calorie adjustments to keep the curve linear?

[@Santa1936]

Yeah I think that your last sentence is the missing factor there. It would be logarithmic, but you're assuming you're holding the variable of rate of weight gain constant. Which obviously means adjusting calories as you go

[@ImV4Vendetta]

Now we want to know how to create those bands in excel! Ahahaha

[@sirkam111]

I just set up my spreadsheet to follow my first mass phase! I made the bands by having a column for my lower limit and a column for my upper limit per week in my table. That way, I have my boundaries on the graph.

[@carlosroeschmann6165]

@@sirkam111 Nice, how did you do it ? Did you add the lower and upper limit week by week, or you set it up before hand ?

[@djanto98]

@@sirkam111 Hey, would you share the excel? :)

[@helloworldliberationforall]

where is the series? this isnt muscle gain dieting made simple..

[@notepad9883]

"Can't eat this much fucking carbs anymore...Let's be honest; higher fat foods, when carbs are already high, is where every delicious food lives. People say, 'I love carbs...carbs are why people gain weight.' False. Carbs and fats together are why people gain weight...All the best tasting foods are high carb and high fat...If you eat a very high carb low fat diet, you'll gain awesome, optimum muscle; fat gains will be minimal. But you'll miss out on a lot of really tasty foods; and if your fats are low enough, you'll miss out on most of them. People say, 'I love carbs, I fantasize about them.' Trust me..." Fruit juice by the carton. Piles of spaghetti with tomato sauce and lean turkey or just a little olive oil. Boxes of kids' cereal. Fruit flavored candy. Crackers with PB2. Pretzels (with mustard or whatever). Raisins by the boxful. Entire fucking loaves of bread soaked in honey or slathered in jam. And yes indeed, throw in a whole extra quart of Chinese sticky rice with that meal. I'm just getting started here. If I ever decide to join fitness social media myself, one of the first videos I'm going to record is a challenge where I stuff myself with as many carb calories as I can fit under Dr. Mike's bare minimum 0.3g/lb fat allowance. I know before I started counting macros I used to wolf down 1,000-calorie nearly pure-carb snacks while barely noticing I'd eaten anything. I know overeating discomfort isn't linearly additive, but I know I've eaten over 3,000 extra calories throughout the day off such snacking on several occasions without feeling uncomfortable. And no, this wasn't with alcohol or weed helping me. Or cardio. And I'm not even a fat, or otherwise super hungry, person. And I weighed well under 150 lbs. I trust Dr. Mike's experience with hundreds of clients, as well as with himself. But--especially because he now advocates much more modestly fattening surpluses, pretty much in line with Dr. Eric Helms, than he has personal memories of running, so those mega insane carb mass phases he's always recalling with such nausea are nowhere near an issue for most anyone--I can't think of many people who will truly find it anything close to a chore to pack in enough calories on even the most austerely HCLF bulk. If HCLF truly does optimize anabolism, then no one should rule out trying it in its most hardcore form from the get go. It's hardly going to seem oppressive; you're probably babying yourself if you won't give it a good college try. Yes, adding high *fat* foods to your menu as well would be even more fun, so why not take advantage of your massing phase to wolf them down from time to time? But I think a couple, say, higher-fat rest days every week will be more than enough to make sure the only limits you curse on your high-carb training days will be your inability to eat still more carbs.

[@jessyruel3006]

gotta love that shirt ! Shout out to Chad Wesley Smith.

[@mgupta3525]

Why this guy is soooo underrated😨😨😨😨

[@o-b7092]

Is it 1 gram of pound of complete protein only or incomplete+complete altogether?

[@PendlayRoe]

Both. If you eat a lot of plant sources, you need to be above 0.78 g/lbs bodyweight for optimal gains.

[@canadianfirst8326]

Your RP diet has me on 45-50gr Fat. I want some fricken cheese !!!!!!!!

[@mirandarusso2848]

Anyone tried the Okibetonic Secrets (just search it on google)? I have heard several amazing things about this popular diet plan.

[@vothanhnhan2987]

As I started following diet and training plan from Agoge Diet, I took my confidence to the next level. Girls finally started noticing me.

[@young-sossa1461]

When we say 20% calories per day do we raise it directly? And do we eat lets say for example 300 kcal above maintenance (2000 + 300 kcal) do i raise it directly to 2300 and eat the same every day or gradually increasing?

[@destinyclay4090]

It's still shock me just how some people do not know about Okibetonic Secrets although lots of people using it. Thanks to my personal pal who told me about this. I have lost lots of fat.

[@Masterdesstruct]

This is maybe too complicated. I think i'll just stick to adding 10% or 20% if i'm not getting heavier

[@haminlidasan1133]

Is there a better feeling than eating a pizza without a guilt knowing that it wouldn't mess up your fitness plans? Agoge Diet thank you for everything!

[@haminlidasan1133]

Is there a better feeling than eating a pizza without a guilt knowing that it wouldn't mess up your fitness plans? Agoge Diet thank you for everything!

[@ericafernandes_enf]

Awesome video 😀😀 is this recommendations applicable to women our should we have a more cautious approach ? Thank you

[@fjonarakyra2308]

Hey Guys, So I watched the series, but iam missing the information how much to adjus the diet. So mike says its important to have a reasonable plan, but how do i know how many kcal i should add or remove? Where can i find information not only for why to cut and what to change, but also how much? Thanks in Advance!

[@ND-yv1jf]

How to calculate the desired weight per subsequent week?

[@Magic_beans_]

It’s basically just your Week 2 weight (because Week 1 is mostly body water and food weight) plus your expected weekly weight gain. As he said in the video, you should already know (based on his “Rates and Durations of Muscle Gain” video) how much you want to gain each week and for how many weeks. Example: Let’s say your average weight for Week 2 is 80 kg and you want to gain 0.3 kg per week. Your weight target for subsequent weeks would be 80.3, 80.6, 80.9, 81.2, and so forth (adding 0.3 kg each time). As for the width of the band that determined whether adjustments are needed, I’d just pick a fixed number. I use 2x the weekly rate (so in this example 0.6 kg). I don’t want to make adjustments after every little fluctuation, but if I’m two weeks off schedule (out of 12-20 weeks for the mass gain phase as a whole) that probably means I should do something.

[@SaxSpy]

Except everyone's on steroids - sad truth for normies

[@jdn1840]

10:40

[@chechurumi596]

This videos are gold. I'm in a volume phase myself and for 2 months didn't gain any significant weight, almost nothing but instead, like a 2% of fat. Guess I'll have to reconsider my strategy tho everything seem alright acording to your recomendations besides, surelly, the total calories.

[@hardcorejab]

What about not being hungry!! What are the tricks for that.

[@orthellen4193]

Foods with a lot of fiber are more filling

[@jannesprzywara3658]

Liquid meals, weight gainer or more fats if you can’t get the carbs in.

[@jannesprzywara3658]

Don’t push it to hard though. Once you gained a bunch of fat you created new fat cells which make you hungrier for the rest of your life.

[@jameshowlett4314]

Eat anyway

[@kovenantsreeftank1317]

White rice and ketchup is life, bro.

[@rpavich]

What should the band be? If I am 200 lbs and I want to weigh 212 at the end of 3 months...what is the band around the 1 lb per week gain??

[@Cwillz303]

If I understood him correctly, it was plus or minus .25% on the .5% gain; so half a pound to 1.5lbs per week of gain should be ok for you. (Correct me if I’m wrong)

[@andresmillsgallego814]

Dr Mike, I know you have a phd and all but ketchup is DELICIOUS on rice!!!! In Colombia we put ketchup on lots of stuff 😁😁😁

[@Magic_beans_]

In most of the US, barbecue sauce is basically just ketchup with smoke flavor and spices. That’s one of my go-to meals: chicken with cornmeal (either grits or arepas) and barbecue sauce.

[@fairykun]

i get most of my daily fats through oats in some form it's kinda sad lol

[@Santa1936]

Um, I don't think you're getting enough fats. Unless you mean things you're putting on the oats

[@fairykun]

@@Santa1936 No I actually mean just from the oats themselves haha,,,,, I eat a lot, A LOT of oats in many different forms and recipes lol. I'm also a 100-pound female who doesn't need that many fats or calories so no worries! I just love oats and how diverse they are uwu

[@deejayspillz]

Good thing I took a graphing class right before I watched this video! 😜

[@StephenMarkTurner]

Thanks as always, Mike.

[@arnoldlarisch7717]

Thank you.

[@bogdanmoisuc]

Awesome bideos. Thanks a lot for sharing!

[@anditambora9498]

Sangat bagus

[@beatricenavarette4906]

I love you're videos. I'm learning a lot from you. 🙌😁

[@joshkiernan1023]

Outstanding video man! Thank you!

[@3rdfitzgerald]

If I'm around 5'8" 138lb and 12% body fat how much protein should I eat??

[@Iuxaries]

138 grams - a gram per body weight

[@DiskoKDiskoL]

Bout three fiddy

[@rightww]

dr mike is the best

[@slatermauro2092]

2:19 note to self

[@realBanZaipanda]

techno muscle papi backt at it again

[@juliokanichiro7809]

You are awesome, thank you so much!

[@Witward]

Great lecture! Your content is invaluable!

[@senjaliana8703]

Good

[@LarryShipeWorld]

Loving this whole series👊🏽

[@mxdavie]

This was fantastic. Straightforward and made a lot of sense. Thanks so much!

[@vasiliy_dxb]

I was liking the series up to this point, but calorie adjusting thing is overcomplicated, honestly.

[@masonnowak5660]

If this is too complicated, I'm 90% sure the RP diet app does this for you. Same with Layne Norton's Carbon diet app.

[@vasiliy_dxb]

@@masonnowak5660 wasn't aware about the existence of such an app, thanks, that makes sense now

[@masonnowak5660]

@@vasiliy_dxb in theory you could probably recreate this in excel in 20 minutes as well

[@vasiliy_dxb]

@@masonnowak5660 let's be real here. How many gym bros have enough excel skills to do this? Not a lot haha.

[@esmee6308]

The point is you either find this interesting or you don't, the differences is minimal but what else do you expect them to cover beyond the basics?

[@ArkanSubotic]

Jesus this video was a mess, i was finding it hard to follow along. Second time around was better. Good information