Can You Bulk Without Gaining Fat?

[@gonzayare]

9:42 Losing 1Kg of body fat is extremely easy, you can make it in three weeks without losing any muscle. But gaining 600g of muscle is way harder and could take at least double time. Recomposition is great when you are recovering with "muscle memory" or you are a professional athlete JUST LIKE STUDIES from body recomposition, at least the high quality ones. Apart of course from newbies and obese people. If the goal is to gain muscle mass and you aren't in a calorie surplus then you are wasting time. Personally I calculate a 300 calorie surplus a day, that's the minimum I can eat considering the huge margin of error a regular person can make when calculating calorie intake vs the calories you are burning. It takes one single meal miscalculation to be in maintenance instead of surplus.

[@jjjames6894]

Def what I’ve been doing for about a year, staying same weight & losing fat & gaining muscle ie recomp, it’s real slow but it for sure works, huge for confidence bc can get even leaner while simultaneously seeing muscular change, it’s like exponential visibly even if it’s snails pace gain. Patience is easier to come by when u see results imho

[@Khalid-l1o9r]

Very informative Thank you

[@FlowHighPerformance1]

no problem

[@weekendwarrior405]

Just lower your calories and increase protein. Also lift heavy with cardio. Bang

[@CharmingLiveEnt]

Where are the studies with gym goers who have been chasing lean gains for 5+ years with an already effective hypertrophy program? They always seem to do the studies with 1 year experience or elite athletes who aren’t necessarily chasing leans gains year in year out.

[@Khalid-l1o9r]

a well controlled study is kinda expensive so we need to work with what we got

[@FlowHighPerformance1]

There isn't much evidence with highly trained lifters unfortunately - likely due to financial and practical limitations of research. Although, I am noticing many recent lifting studies using advanced lifters as subjects to resolve this issue 👍

[@jacklauren9359]

Why don’t you do one yourself mate? You got the money huh? You think any studies can be conducted just like you want without considering anything? Think again.

[@CharmingLiveEnt]

@ ahh it’s been a while since I’ve made a harmless and curious question/comment on KZbin and now I remember why. Angry keyboard warriors 🤦‍♂️

[@artlife6149]

Thanks for your informative videos! I was wondering if you have covered the topic of muscle atrophy, or if it is something you might make a video about in the future. When people don't lift weights for several weeks/months, after they come back, they cannot lift the same weights. Is it due to actual loss of muscle or does it have to do with neuromuscular connections, etc.?

[@JoshuaKevinPerry]

The answer is yes, but...

[@jacklauren9359]

Correct. Don’t eat fat. High protein moderate carbs. Period

[@MrBestofGaming]

So what rate of weight gain do I aim for as a lifter who’s 2.5 years in?

[@FlowHighPerformance1]

depends on body fat, but I would say around 0.1 - 0.2% per week

[@jacklauren9359]

1 kilo per week mate! Then maintain. You will get stronger if your goal is performance and not aesthetics bs mirror muscles. You want proof? Go seek advice from s n c coach who knows more than increasing cross sectional area aka hypertrophy but also force production.

[@lumenox8541]

@@jacklauren9359 Legitimate question, why would you not go for aesthetics? You'll end up FAR stronger and more capable than the average person even chasing pure aesthetics, so why would you want the strength over the looks? It's useless unless you're a powerlifter, and training for strength can lead to severe injuries. Strength and size are HEAVILY correlated anyway

[@carlodefalco7930]

Body builders cut carbs down immensely close to show time if that’s what you’re referring to … to be lean and cut .. .. It’s because people still follow the stupid .. excessive carb loading to get bulk .. go keto .. raise the protein , fat , lower carbs , you’ll get bulk , without the carb fats . But .. it’s unhealthy to be extremely low body fat .. constantly . Or so we are told .also huge muscles are stupid and a waste of time 🤔🤷‍♂️🤷‍♂️🙄🙄

[@nsx_montana]

Your videos helped me immensly this year! Went from 90kg and 23% body fat in August, to 83kg and 18% body fat in december! Achieved this by a calorie deficit of about 500kcal and on average 125g of protein per day, 3x per week moderate resitance training + 3x spinning for about 30min on average. Many thanks for the scientific explenations, helped me a lot and made me feel a lot better. 🤍

[@Khalid-l1o9r]

bro if bodyfat percentages you wrote is real then that is impressive you actually lost weight and built alot of muscles gratz

[@nsx_montana]

@Khalid-l1o9r yes, thank you! was surprised myself to see actual visible changes, especially upper arms became quite large, although i did full body workouts and did the calorie deficit the whole way through. probably good genetics as well

[@jjjames6894]

Congrats nice gains 👊🙌💪

[@FlowHighPerformance1]

Glad the information has been helpful. Keep up the great work 💪

[@Antonio_Serdar]

If those numbers are correct just 4 kg of the 7 kg you lost were fat, so you lost as much lean mass as fat. I am guessing you are not too big to start with at that weight so I wouldn't exactly call that great. You could have misjudged the fat % though

[@pranilbajracharya7000]

Thank You So Much For This Quality Content..I've learnt a lot from you man💯💯

[@FlowHighPerformance1]

no problem 👍

[@combatcritique]

Can you really lean bulk for years?

[@Khalid-l1o9r]

actually you SHOULD bulk for years if you are serious about building muscle, the key here is slow bulk aka 5% to 10% caloric surplus that would produce best result with minimum fat gains

[@ummyh5660]

@@Khalid-l1o9ris there any actual research showing that?

[@Khalid-l1o9r]

@@ummyh5660 bro literally every science based well knowned youtube body builder talked about this topic countless times, how while to build muscle while minising body fat and the importance of prolonged bulk cycles with slight caloric surplus You can search about this topic in Eric Helms , Alex Leonidas , Jeff nippard or Geoffrey verity Schofield channels

[@FlowHighPerformance1]

Yes, but it probably wont be linear weight gains. There is likely to be fluctuations in bodyweight and energy balance, but we are more concerned with the average trend over time

[@jim-et8ei]

I cannot do anything with gaining weight except quit eating

[@DiskoKDiskoL]

Only if: 1. You are a beginner 2. You are on steroids

[@FlowHighPerformance1]

Or if you do it very slowly with effective training and a high protein intake

[@jacklauren9359]

Correct for the most part. Not many young people will have the patience to see the bigger picture because they are getting left behind by their peers from social media bs 😂

[@wisleymarcos52]