How to EAT For FAT LOSS and MUSCLE GAIN

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[@donaldwindland]

The hardest part of loosing weight is trusting the process and not getting discouraged at small weight gains or plateauing. It’s a long term goal. Keep pumping. Weight training doesn’t burn calories for weight loss. Weight training builds the muscle that then burns the fat.

[@RR-et6zp]

kinobody

[@Missarlyyn]

💯

[@emmasmith9885]

I LOVE you three ♥️♥️♥️ so wise and so generous. I am learning so much just starting out on my journey. You guys are my lunchtime, walk-time, and bedtime tutors. Love learning from you all. Thank you so much for giving so much to us all. Xx

[@compostdave]

I hover between 160-163 at around 1600 calories a day. I lift and I can see my strength getting better, marginally, and visually I can see my arms/shoulders etc looking a little better. Even at 1600 calories I end up around 180g of protein a day. 10 years ago I got into shape and was eating 4000+ calories a day and still dropping weight slowly. Getting older is weird.

[@geancarlorodrigues3952]

That information is so important for me! I almost pass out because I want to work hard but I’m 6-1 240 pounds and I’m eating 1800 hundred calories! Thank you for this information ❤

[@geno5169]

I was down to 160! From a lot of running! I needed hip surgery! I gained weight again! Up to 190! I try to fast ! Eating OMAD or two meals! I lift weights everyday!! Doing push-ups! I’m struggling losing weight my weight and getting lean! I’ll be 56 in June! I do low carb with high carb for dinner $ I’ll save my carbs for dinner!!

[@neil5137]

Cutting by only 100 calories is tough to track. You gotta be sure your tracking is so accurate which is tough to do.

[@RR-et6zp]

kinobody

[@PositiveDailyImpact]

It was an analogy

[@toddsouter]

Such an informative video, lots of useful strategies for gaining muscle and losing body fat in a way that won't test your sanity. Well done guys 👍

[@RR-et6zp]

kinobody

[@dannybarros123]

How long did it take Adam to reach his goal ?

[@gerardo9052]

X2

[@clivefranklyn7351]

Prob about 4 years with that deficit 🤣

[@RR-et6zp]

kinobody

[@jamesstewart2366]

I’ve been doing this for a few months now, I noticed that I had to monitor this on a weekly basis as my activity changed daily, so I started to take photos instead of weighing myself, I was usually in a deficit of around 100-200cals daily

[@catlinjuarez]

Loving the show and taking all the advice. Im 5’9 205 pounds, started lifting 3 times a week and started walking about 8k steps a day. Im losing about 1.5/2 pounds a week for the last 3 weeks and hitting 190g protein on 2,000-2200 calories. Should I be eating more to gain muscle? Also taking small goals. January was drinking only water. The first week was really hard but almost end of January and I dont miss Soda, or gatorade and can see myself continuing only with water

[@RealMattKiefer]

Eat at maintenance calories, increase the protein to 250+ grams, cut the carbs where necessary to account for increased protein calories & increase the steps to 10-12k You’ll be surprised at the recomposition your body undergoes

[@RR-et6zp]

kinobody

[@anthonypatton8506]

Thanks for this information

[@geno5169]

I used to eat 6 eggs while doing keto! I cut down to 3 or 2 eggs with one cup of egg whites

[@Antigone10]

I just finished a cut and have been eating at 3,800 calories a day for 3 weeks now. Weight stable the whole time and I've lost another inch off my belly. Best part, electric inpedence shows 7lbs water/muscle gain in same 3 weeks. I think I finally found my maintenance calories! Also eating 350 grams of protein so that messes with the thermic effect of food, fat loss and muscle gain.

[@genzcurmudgeon8037]

Wow 350 grams of protein a day? How do you get so much?

[@Antigone10]

@GenZcurmudgeon whey shake when I wake up to kick start the Leucine signal. Casein shake before bed. The rest is just eggs meat and high protein versions of foods. My sandwhich bread has 6 grams of protein per slice and a bunch of fiber while being lower in carbs. We shop for lower carb stuff and the replacements tend to be high protein replacing the carbs. I actually added donuts back in my diet to get more carbs lol. Pregymn jelly donut everyday!

[@RR-et6zp]

kinobody

[@Antigone10]

@RR-et6zp I haven't watched any of his vids. I'm trying for a different body type than him though. I want to look like I lift even when my shirt is on. Just upped my calories for a month long minibulk cause I accidentally dropped to my floor weight of 220lbs. I must have been holding a bunch of water and lost it all in a week. Like 8lbs gone all of a sudden.

[@RR-et6zp]

do kinobody@@Antigone10

[@sekhiemel8686]

Do you have to drink half your body weight or more along with increasing calories?

[@Higby_Brotus]

Does this method work for excessively obese people?? 100+ lbs of fat loss needed?

[@sks2040]

Probably not.... If an obese person cuts down then he has to be on a calorie deficit throughout..... The energy from the stored fat will be used for muscle building....

[@platogenova9573]

Is Adam going to talk about being “in the space”

[@jcxcc5887]

Hes over 9000

[@lorrainewenn7416]

215cst how can we measure all this?

[@miliyanaleksandrov]

Is there any benefits of carb cycling besides physiological?

[@davyddocarmocabral2989]

Well. If your training is better because of carb cycling than your psychology must be better too

[@RR-et6zp]

kinobodya

[@thedigitalceo]

How is it possible to lose weight without a deficit in calories?

[@mohamadsorya6718]

i think they are saying that as long as you are in a maintenance .. when you build muscle and strength, muscles burn fat, so your maintenance becomes a deficit .. i think that's what they meant

[@seankinder4370]

​@@mohamadsorya6718too little food your body will go into survival mode and start to store body fat. Also the metabolism will slow so you have to keep boosting it. Say 3 weeks deficit then one week maintenance or slight surplus for cutting. Or 3 week maintenance/slight surplus then a week in a deficit for muscle building.

[@nostgeoffhi-fi]

you are not creating the deficit yourself via dieting. Although you can in short periods, cut throughout the year. Your mainly focusing on eating to build muscle (so either in maintenence or a slight surplus). Over time, you build more muscle which increases the metabolism. The weight training tells your body to hold onto its muscle mass, and less stimulus is required to keep the muscle you already have. This sets you up hormonally, so that even if your calories arent changing a whole lot, or very slowly, your basal metabolic rate is increasing. This along with any non exercise activity that retains muscle mass and promotes anabolism, such as walking, or sleep as well as the thermic effect of food also add a couple hundred calories worth of a deficit. Then lets say you increase muscle mass to roughly 5lb per year. Each additional pound of muscle gained burns about 9-11 calories per pound of new muscle per day. You can expect about 200-300 calorie defecit from the thermic effect of food per day, another 200 calories from sleep, 200 calories if you add in a 30 min walk every day. That’s about a 1 pound net loss of fat per week. In a years time, you could potentially be losing 25-50lb+ of fat per year (this decreases the leaner you get) if you’re in the 30-40% body fat range. Plus you will have added on 5 lbs of muscle mass which will have raised your basal metabolic rate by an additional 50 calories. So you can literally lose fat and build muscle by eating at maintenance or slight surplus by eating food that focuses on building muscle. All this sleeping a good 8-10 hours a day. Now you gotta ask yourself, how much weight did you lose last year? And how much muscle did you build at the same time? How much sleep did you get? Rough estimates and calculations done by Strongerbyscience.com from their arricle How Many Calories Does Each Pound of Muscle Burn, by Greg Nuckols, M.A. in exercise and sport science, and powerlifting world-record holder. I am not affiliated with that site or people, I’m just in the 30% bf crowd trying to get out of dieting the right way and finding out how to make weight loss and muscle building sustainable.

[@jesselanderos3331]

Lift weights and do cardio.

[@jeffreywingham5302]

Few calories are burnt weight training.

[@isaacsmith9981]

False

[@johnnelwhite]

@@isaacsmith9981 yep that rule applies only if your not pushing your self. If you are pushing yourself then the real calorie burn comes from the muscle recovery.

[@Antigone10]

Well, hundreds for most people. Walk or jog between sets to keep heart up and u can get a better burn too. Still, 1 weight lifting session is like 1 donut burned if it's a good donut. But that muscle you add, it burns a lot of donuts the rest of the year when you're laying on the couch not doing anything.

[@RR-et6zp]

kinobody

[@rashaka9455]

our bodies don’t break down complex protein.. this protein myth is crazy. We require simple amino acids

[@John-yu7qt]

All of this is true but the massive caveat dude you were also on gear.

[@SONZOFGUNZ37]

Too much work !! SMH

[@-CornDawg]

Dude, I can't even afford to eat enough proteins, let alone eat more than u need, get da f outta here, man.