LOSING WEIGHT and Gaining Strength feat. Jordan Feigenbaum

[@DanielNilssonSe]

Some indexes: 0:00 Intro 1:46 On gaining weight 2:40 Is it possible to lose a considerable amount of weight and gain strength? 3:00 Definitions 5:20 You can lose weight and gain *strength* at the same time. Caveat, compromise, rate of progression changes. 6:15 When gaining weight, from a nutrional standpoint, recovery resources are covered, and lean body mass is probably increased 7:39 Nuanced question: Can you lose body weight and gain muscle *mass* at the same time? Different answers for different demographics. 9:50 Skip strength train while loosing weight? 10:30 Nah. 11:45 How strength training aids with compliance to a diet 13:30 Strength training feels less depleting than cardio, less risk of overshooting diet wise to compensate 17:25 Why trainers get results 18:07 Training obese, mobility excuses 24:30 How many calories do I eat to loose weight? 25:45 Quality perspective on diet, single ingredient food 29:15 Number of meals per day 30:15 No breakfast? 35:16 Amount of protein 36:30 BCAA 36:50 Leucin 40:18 Keto diet for strength training? 44:20 Blood glucose 45:55 Selective pressures (so and so is strong, and they're vegan/on keto/crossfitters) 48:20 Not enough selective pressures in power lifting, why that makes finding optimal weight per height ratio etc is impossible 50:25 Alcohol and training 51:50 General public has no idea how much X kilos is, why strength sports are not bigger 53:50 Traditional bodybuilding diets 57:00 MUSTACHE IS TAMED!!1111!oneone!!1 57:10 Fats vs carb preference 58:05 Post workout anabolic window 58:50 10 eggs as main protein source 59:30 Cholesterol 59:53 Using weight gain to get stronger 1:03:15 Amount of salt

[@popjussi4098]

The hero we need!

[@jadwigaakwarela]

Daniel Nilsson Thank you!

[@TheShapingSickness]

Doing God's work.

[@reftu1489]

Thanks man.

[@TheDoctorLifts]

i love you man, i want to marry you

[@kalm5076]

I love how Alan ensures that the entire beard makes it into the frame, disregarding the top of his head lol

[@finlaynixon2531]

Ben Kalman #prioritys

[@ethanscot7565]

I love that you noticed

[@deborah_chrysoprase]

The tried-and-true strategy used by titty streamers for ages

[@inspir.edmusic]

F

[@chrisp9500]

“Don’t let perfect be the enemy of good.” Great advice.

[@jamesm.patrick4195]

Single ingredient foods. As a big guy, I think this is the best advice I have ever heard.

[@daddiosweatpants9622]

I've gone from weighing 382 pounds to 316 pounds doing linear progression and eating at about a 1000 calorie deficit. I've gone from barely being able to do a goblet squat with a 25 pound dumbbell to 200 lbs for 3x5. Deadlift from 185 to 325 and still going up. Got a long way to go but I'm proud of the progress I've made. Your videos help keep me motivated. Thanks.

[@QQyoko]

>click link >1 hour 10 minute Alan Thrall video It's a Christmas miracle.

[@mobius-1503]

fuuck joe rogan. two faced fat mason shill

[@arbadart1012]

Love Alan's dead stare for an hour straight lol

[@playboicashcarti]

Where ever u go in the video its always the guy talking and alan with the same facial expression😂

[@Cinqmil]

2:40 Is it possible to lose a considerable amount of weight and gain strength? 5:15 The answer is YES. (3:00 Weight loss is umbrella concept. 4:00 Strength muscle mass/muscle tissue; skeletal muscle tissue increase.) (7:30 Gaining weight means you increase your lean body mass.- 7:39 Can you lose body weight and gain muscle mass at the same time? General answer is NO. Nuanced answer = sometimes YES, most of the time NO. If you are not morbidly obese or not very undertrained it is an impossibility to gain muscle mass and lose weight at the same time. 10:47 Overweight category: start out by losing weight. The best way to retain muscle mass is through resistance training. 1. 11:01 you still going to get stronger. 2. 11:06 by not losing muscle mass your metabolism is going to become better. 12:00 hardest part for any diet = sticking with it. Motivation: Strength training > cardio.

[@RudyTrevino93]

One of my favorite Alan Thrall videos. It's just a perfectly informative video; if there was a podcast that included info similar to what is shared in this video I would subscribe and listen everyday. Thanks!

[@atthelord]

As a once morbidly obese person, and now a doctor and an intermediate lifter, this video was fantastic ! Thankyou Alan ! This inspires me to continue lifting and pursue my MDs :)

[@dk-xb9yz]

Jordan is the most inspiring, intelligent and professional coach I've ever watched☺

[@dawnedeclipse]

On the topic of being undertrained and very overweight, I touched my very first barbell 8 months ago at 250lbs. Went from a 135/115/95 deadlift/squat/bench, to 365/285/210 dead/squat/bench at 200lbs. Anecdotally, from my experience, I was able to lose a good amount of weight while getting more profecient at the movements. I've noticed that these numbers are where I've plataued and keeping all other things equal, I have found it is due to my caloric intake.... I think. I might be able to get BETTER at the movements while continuing to lose weight, but I don't think it would be me getting stronger, but improving my technique. I wish this video came out when I was first started training, it is filled with things I wish I had known from the beginning and I think its going to help a lot of newer lifters like myself

[@5zazen]

Miles Hartman Keep training. At age 45, 205, rep 335x3 squats, deadlift 405x16, 485x4, row 345x10, push jerk 215x3, bench 245x4. Creatine and food.

[@toopkarcher4941]

Alan talking about losing weight!?!?!?!?!!?! TAMED STRENGTH!

[@arun0921]

Toopkarcher Taming unwanted obesity not strength

[@TheSackblabbath]

Thank you, Alan! This kind of stuff changes peoples' lives for the better. This is a gift of great information for anyone serious about training. You slay!

[@destro1989]

Been waiting for this for ages.

[@thecastle09]

Thank you Alan for letting him talkThis might be the best video ever

[@ND-yv1jf]

I have to do homework, whatever One hour Alan video is more important

[@destro1989]

Dzhkv This is homework

[@ND-yv1jf]

damn truth

[@ceez3841]

5'8 tall here, carrying about 248lbs. Recently started on a 5x5 strong lifts program. My lifts are increasing every single time. I'm also on a caloric deficit with a 20% cut from my TDEE. It's been 2 weeks and have already lost 5lbs. This is an interesting topic for me since I am on this boat where I am losing weight, and also gaining strength. Let's see how it goes. I'm following IIFYM and ensuring I meet my protein, fat, and carbs. The important part for me is meeting my fat requirements from good fats.

[@melvingenao550]

Makes sense, you're 5'8 that bodyweight is extremely heavy for your height. I'm 6'1 at 220 and I feel skinny. 240 will be ideal for my frame.

[@nickcrooks361]

I could listen to these guys all day

[@travelinganvil5711]

This video summed up. Very nuanced answers to very simple questions. Thanks like hell for doing this.

[@MarkusJunnikkala]

Alan is entering a new Forest Troll stage with that green beard!

[@manu85345]

Yeah! Coach you really have a Grinch beard. Btw ty for the info we really appreciate it. Love

[@Sealed_Chamber]

He's slowly becoming a DMT entity.

[@Max-nh3gp]

This is a good video. Jordan Feigenbaum obviously knows what he is doing and gives some very good information.

[@DUCKVILLELOL]

You know there's good content when Alan is silent for like 30 minutes straight hahaha xD

[@NickJennison]

I love you Jordan. You are a powerful force for good in the strength community, and I love your programming style... but lets be clear - there is no beard contest here. It’s all Alan, all day.

[@cranki6316]

I just want to say, people of this caliber who are willing to give of themselves to provide real help to people who need it, kind of restores my faith in humanity.

[@drparks1061]

Can we get some ASMR of Alan's beard scratching the mic?

[@teryencenicholson803]

Hey Allan, a HUGE THANK YOU for adressing this topic there are lots of people who, like me, have scoured through countless websites, blogs, and videos to get information on this specifically. Most literature and info is for light weights who want to bulk, or people who only need to drop 10 lbs and likely are not affected the same way by sugar and flour. I think for future videos it is generally accepted that when someone says loose weight, they mean "get lean". I enjoy all your vids and have used many of your tips.

[@trucon782]

This video has helped me tremendously. It has answered a lot of questions I have. Thank you guys for publishing this!

[@destro1989]

Jordan's favourite words - "comport, nuanced, caveat, interestingly, the data".

[@ethanscot7565]

Facts

[@daytonasayswhat9333]

Take that froggy U out of favorite.

[@gordonramsme2115]

You forgot "proxy"

[@gregorycocco9043]

I can tell Jordan really loves this stuff. Great listening to him.

[@landi2244]

Jordan is really smart and we should all listen to him. Alan is the man too. Hit em with the Hein!!

[@JesseGilbride]

Alan is so patient and attentive.

[@nikolakostov3548]

that plush dinosaur at the back tho

[@AcceleratingUniverse]

thank you for specifying it was plush, if i thought it was real i would get scared

[@shagral_]

Watching this for the 3rd time and still picking up on new stuff. Jordan dropping an absolute information feigenbomb! Love this stuff

[@prof.abderrahmane]

Alan's beard looks green, lmao.

[@jasonBGI]

The unknown121 omg it does?!

[@theodorek.4563]

it sounds green too.

[@9550asus]

he is finaly becoming hulk

[@Cinqmil]

It's because of the algae.

[@miqqe93]

His turning into a christmas tree

[@WolfusMandrago]

Will come back and watch the rest. Wouldn't be opposed to an audio version of this.

[@sethgolcar8651]

Jordan misplaced his supps. Needs to move it a little left for the free advertisement.

[@BarbellMedicine]

I blame Alan's editing for this, LOL.

[@sanchoww1339]

I’ve lost 115 lbs in a year! From 387 to 272! 6 months ago I couldn’t bench 225 dl 365 squat 315 and as of last week at 280 lbs bw bench is closing in on 300, dl is closing in 455, squat 405! I’m no dr but take from it what you want!

[@tvalliere]

So thankful to have found this video. I am just starting training as a morbidly obese person. How obese you ask? Well, it’s hard to do a C&J or snatch properly because the bar gets stuck under my belly on the way up. I’m roughly 315 on a 5’10” body. Basically a fat blob. Obviously my range of motion/mobility is bad as well. I have a long road ahead of me, but with videos like this and persistence it will all pay off.

[@BrownSoldier96]

Great information! Really exciting stuff. Thanks to you, Alan, as well as Jordan Feigenbaum.

[@paolooamar3977]

Your channel rocks alan. Keep up the great content. Been learning a ton and dr. Baraki and dr. Feigenbaum have been amazing too

[@alexfournier6512]

An actual doctor with real science and data on weightlifting. Refreshing.

[@TimHaunFishing]

This deserves to be seen by a few hundred thousand people for many reasons.

[@richardworthley6768]

At the start of this year I was 47 years old, 5' 11" and 380 pounds. Currently I am 350 pounds and I am going to begin strength training this weekend. I will be training 4 days per week with regular weekly progression. My eating is now in-line with meat, veggies, fruit, eggs and non-fat dairy. It is my hope that this helps me to get stronger, more flexible and feel better in general. I will try to keep you updated in case anyone is curious how strength training affects an obese, middle age male.

[@dakprescott12hunnitnfceast54]

How’s the progress, Richard?

[@cbleflar3480]

On bodybuilding: "One, I don't know if this is a sport..." Love it.

[@SherlockShuffle]

Wow this was an incredibily informative video. Jordan, thanks very much for sharing your impressive amount of knowledge!

[@theSproad]

Great video Alan - really informative! I hope you do more collaborations with Jordan in the future.

[@toopkarcher4941]

Jordan should've done this podcast shirtless.. This is weird seeing him in a shirt.

[@destro1989]

Toopkarcher Yup. I'm so used to seeing his beautiful traps and wonderous shoulders. :-) no homo

[@BlakeBernsteinFit]

i know right

[@FeralCrossfit]

Agreed.

[@toopkarcher4941]

not gay unless you're gay :)

[@Drokhtar]

This Jordan guy is my new spirit animal

[@user-qq2il8qb3e]

Jordan is a great speaker, super articulate

[@cesarp1068]

Thanks for the podcast Alan and Jordan for answering my question

[@TheFrankHuda]

Great video, lots of class A information. Was funny seeing Alan just sit there stone cold killer face for 70 minutes when he was listening to Feigenbaum go on

[@russellmanning834]

if jordan wears a shirt other than plaid, i get scared

[@BarbellMedicine]

Me too, Russ...me too.

[@aurydragon]

YES! Thank you Alan Thrall, that was a question I had asked at one point!

[@LyellWalker]

I'm 37. Started an 8-week "cutting" routine. High reps and lots of sets with a good amount of cardio. Ate about 2500 calories a day. Lost about 16 lbs and gained muscle mass. Not a ton but I certainly added mass. I think the key is the type of calories you're eating. If a majority of your calories are protein and carbs and you're watching the refined sugars, the body can use that to build muscle while losing body fat.

[@ryandeffley7652]

I wish more people would educate on intermittent fasting. Easiest and most enjoyable eating protocol to get lean on. The 4-6 meal per day plan ends up encouraging binge eating.

[@dragonchr15]

Not optimal for strength though.

[@koedstorm]

I lost 40 pounds as a noob while also working up to do 300 pound deadlift for reps + looking pretty muscular within 5 months. Ive always been quite strong but its definitely possible to gain plenty of strength while losing weight

[@NoName-zv9de]

Great info! Compliance is definitely a tough part with my diet.

[@bobmcc6626]

Brilliant! Thank you both.

[@K4R3N]

Damn didn't know this Collab happened. Thank you algo

[@appidydafoo]

Fantastic conversation with lots of great information, thank you both very much!

[@Giovannni]

Actually "salt" in Greek (ancient) is "alas" or "als". "Sal" is Latin. Sorry.

[@BarbellMedicine]

Correct. I mispoke. Latin is what I meant re: Roman soldiers.

[@captainflexasaurus8318]

I believe these guys would make a great podcast series/show

[@cptnjarhead1]

Alan looks like he's streaming from County lock up... bwahahah

[@trudogs2k]

I wish this was in a podcast

[@Harrythehun]

I did ketogenic dieting for 1 1/2 year (until July this year) and trained in gym and was running. Keto was useless for my strength training but great for running long and energy levels at work. But I want to be strong so I have paused and the strength gains have gone up! To summarise you can’t have it all. But you are free to choose!!

[@ArchdukeAnderson]

Regarding keto: - What if I don't care about performance as much as general health and longevity? I'm just a normal dude who lifts to be healthy; I don't care what the top 0.01% of competitive powerlifters eat. - Most people who eat "keto" don't actually eat a clinical ketogenic diet. They eat a modified keto diet with much higher protein intake, like 30-40% of calories. This should provide enough BCAA for MPS, right? - Aren't you discounting the role of insulin control in weight loss? Insulin prevents fatty acids from exiting adipocytes, stalling fat loss. Carbohydrate intake, among other things, drives insulin levels up. Minimizing carb intake lowers insulin on average.

[@dragonchr15]

Interestingly enough, the people that do keto propely fail at strength because the proper keto macros are 60-80% fat, and the rest protein and carbs. Not nearly enough to gain strength. You need more protein. Keto is fine for pure weight loss for desk jockeys who do not train or exercise.

[@Nina-jc3be]

@@dragonchr15 exactly. IMO, stop eating keto and start living healthy and exercise (lift and hiit).

[@justchristolin5076]

This was really helpful. Watched it as I worked out

[@EddieLicona]

ALAN ! COULD YOU DO A VIDEO OF YOU WORKING OUT AT PLANET FITNESS AROUND THE CORNER FROM YOUR GYM. ITS A WEIRD FETISH OF MINE. PLEASE

[@DIGI3COM]

Amazing Episode .. Thanks for both of you for this amazing interview :)

[@void.defender]

Should do these podcasts more ofte, so much new and insightful informations you don't see that often in the fitness youtube community

[@nocura5767]

this was awesome, thanks to you both!

[@shadowpocalypse]

I went from 330 to 250 in one year while doing both 30 min cardio and weight training 5x per week. I'm 5'9". I was surprised to see my 1 rep max on bench press stayed the same. The weight on auxiliary workouts went up, but the core workouts moved a lot more slowly. I'm looking into improving my technique (arch, leg drive, etc) but in general I've experienced this semi-plateau effect from losing significant weight.

[@Mattseak]

1:08:51 "not your physical address" hahah Alan learned, that you have to be specific when you are talking with Jordan :D. Good stuff. Great video guys! So much good information.

[@realSpook]

I learned so much from this, thank you

[@danielkanewske8473]

Great vid, very informative. Thank you Alan and Jordan.

[@tjblackmore7863]

LOL @ Alan's beard scratching his mic

[@Nina-jc3be]

I was confused to where was this sound coming from

[@dorianfoley6047]

Fantastic, so much great info. Thanks lads.

[@MiguelMartinez-ez6rd]

Awesome video Alan , very informative.

[@trevorhare1815]

Wicked video! You bastards kept me up past midnight, lol.

[@Rizz_Messiah]

this video reminds me that i need to put some plates under the rower so i dont break it.

[@lanierwexford2582]

Allen, I know your not busy with a wife and yong son plus running a business, so make more of these types of videos just for me. Oh and keep up the regular content. 😁 Keep kicking ass.

[@user-ll7fv6tu7k]

This dude knows his stuff.

[@waynenoll1967]

Do I cycle the same steroids that you do or can I just hope to lose fat and gain muscle by doing your $200 template at an RPE of 6.75?

[@pinkginger09]

Losing body weight is different than body fat. This is pure logic.

[@Matthew-mq6fz]

Good talk...I think a lot of us who want to lose fat get so carried away with the latest, greatest diet fads that we forget we need to condition ourselves to eat clean and control our portions before anything else.

[@ludwigvonsowell5347]

Matt Bos same for us skinny turds. We need to learn to eat more than we think we need. And quit looking at shredded bodybuilders for diet answers. Alan's bulking diet video explained this really well.

[@haydentharp4104]

Should I clean my anabolic window with windex?

[@GIboy1990]

My biggest angst is not being where I want to be strength wise going into a weight cut 12 weeks out from a strongman contest

[@Iceman-xe7jo]

I believe for deconditioned people this is very possible but the more adapted your body is to exercise the harder it will be to gain strength and size with less calories. You need to eat to train hard and thus get the adaptive response your looking for especially for those that have been training for a number of years.

[@TheFreeCat]

I am impressed by how Jordan can talk without stopping, meow

[@brad8644]

Dude could out talk anybody

[@aeons200]

him and Lavar Ball would be an amusing debate

[@TheRadivoje]

Naah,Mike Dolce takes the cake .

[@jc6087]

Yes, and ive done it in 3 months with insane vascularity and genetics though.

[@Gandoff2000]

Interesting. Even for me who is at the "I'm thinking about lifting" status. ty.

[@keiferpantke669]

Dr. Feigenbaum vs Allen Thrall BEARD WAR!!! HAHAHAHAHA I use keto as a cutting tool and it works great. I continue my strength training during keto. You can build strength, however after about 10 weeks everything slows down and making gains gets very difficult. I'm not saying you can't go past 10 weeks I'm just saying what works for me. However after 10 weeks I'm usually down to the weight I was aiming for anyway. Use it as a tool. Eat simple, train hard and be consistent. Allen you the man. Great video guys, thanks!!!!

[@lawtonwacker1456]

Very knowledgeable guy, great info.

[@michaelthomas1916]

Pickle juice is the way to go for starting to hydrate! Maybe add a couple of pretzels and some of those cookies that taste like flavored styrofoam.

[@foxhoundarma3]

i like at the end the bit about salt, so those fries after my evening workout isn't as bad as i thought... YAY

[@Nathan27inch]

Question 1: How do I grow a beard like Alan? Question 2: Is Jordan's beard photoshopped?

[@AlojzyZyrokompas]

I don't get how can You eat 1 g of protein per lb od body mass and at the same time 0,25 g of fat per lb od body mass. It's impossible. To not exceed fats You basically have to exclude whole eggs, cheese, milk, nuts, almonds, etc. Whey and chicken breast is all that's left.

[@Tree2Tool]

An informative interview, thank you.

[@killslay]

Super informative, great video. I'm kinda bummed to find out it'll take longer than I thought to hit my goal though.