How Should You Train in a Deficit vs Surplus? | Effects of Calorie Intake on Hypertrophy Training

[@lijopaul7543]

Great content as always ❤️

[@FlowHighPerformance1]

cheers 💪

[@TheBiopix]

Great video, good video editing, good writing, contains a lot of useful information. Keep up the great work!

[@FlowHighPerformance1]

Cheers, glad it was helpful 👍

[@foxdogs1st]

I can't gain anything in a deficit. I have no energy to perform my exercises. Better just to burn off the extra calories if you need too, instead of restricting. For me at least.

[@FlowHighPerformance1]

Makes sense. Sounds like you are much more productive in a surplus 👍

[@patrickwendling6759]

Awesome as usual.. thx man

[@RandomVex]

Amazing info. I'm trying to optimise my strenght as a volleyball athlete and it seems that the general info is that a surplus slightly beats deficit in terms of the best environment for strenght gains. By the way, is the information in this video from your coach experience or did you read some studies to make it?

[@FlowHighPerformance1]

Yes, although you should also expect some fat gain during a surplus too - which might be counterproductive for volleyball performance. This info is derived from a combination of experience and science 👍

[@RandomVex]

That's what I was worrying about 😅. Currently I'm 74kg at 176 cm and I definitely fear losing on jump height and condition, altough I think it might be worth it to sacrifice a bit of those things for strenght, since overall, both the sacrifice and gain will be likely minor Also, that might be too much, but are you aware of any studies, hopefully meta analisis about impact of calorie surplus, maintance and deficit on strenght and overall sports performance?

[@FlowHighPerformance1]

It might be worth entering a surplus in the off-season to maximise strength gain, and then cut back down for your season.

[@RandomVex]

That's precisely what I thought and what I heard pro's are doing. Last question, do you think surplus is much bettee compared to maintance for strenght gain?

[@ronalddavis8728]

Like your content keep giving this knowledge 👌

[@FlowHighPerformance1]

Cheers, glad it's helpful 👍

[@Noeton]

Good stuff. Subbed. :)

[@FlowHighPerformance1]

Cheers, enjoy the content 👍

[@Twobirdsbreakingfree]

Who here has managed to maintain or increase strength while cutting, and what was your body fat start and end points?

[@FlowHighPerformance1]

I definitely have during small weight drops (~15-12% fat) 👍

[@KenanTurkiye]

You'll find nearly all beginners into lifting have done so. Just too many variables I guess.

[@danielmorra1092]

I think a good video topic could be weither eating a more carb or fat based diet for growing muscles

[@FlowHighPerformance1]

Yes, that is a great topic. I will make a video on this at some point 👍

[@davideivid82]

I do not see the relation in the preference for the bodyweight exercises and celorie deficit... Can you be more specific?

[@FlowHighPerformance1]

It is just a psychological factor. It is usually more motivating to see performance increases during a deficit compared with strength losses. Bodyweight exercises will usually improve during a deficit compared with free-weight lifts 👍

[@anelsymartinez1975]

they say to go in a 15-20% surplus but i don’t understand what that means lol can you give a random example with numbers? great vid btw👌🏼

[@FlowHighPerformance1]

I prefer to use rate of bodyweight gain over time as a prescription. Aim to gain around 0.25-0.5% of your bodyweight per week 👍

[@mathveeresh168]

There is no simple answer in fitness

[@FlowHighPerformance1]

Exactly right 👍

[@Blahgirl283]

And I’m finding the same to be true about medicine. :/

[@Fearl3ss234]

I'm in a deficit, but somehow still skinny fat! I workout everyday, what gives?!

[@FlowHighPerformance1]

Eventually you will lose the excess fat if you continue to eat in a deficit 👍

[@Fearl3ss234]

@Flow High Performance thanks for the response! I've been told though, since I want body mass, I need to eat MORE calories, so I can use them to build muscle. And somthing about eating more to loose less? Need to do more research, but I'm 170 and 5 11. Im now training consistently for the first time in years. Want to shed the little bit of fat and build muscle. Just for a fitbit to track everything, and also cutting out the drinks!

[@FlowHighPerformance1]

Yes, you want to both build muscle & lose fat. Muscle growth is optimise with a calorie surplus, while fat loss requires a calorie deficit. So you cannot optimise both of these factors at the same time. I would recommend eating in a deficit until you are comfortable with your body fat before increasing calories to maximise muscle growth 💪