MIKE MENTZER: NUTRITION FOR BUILDING MUSCLE

To learn more about Mike Mentzer's life, legacy and teachings, please visit: www.hituni.com/about/mike-men...
In this video, Mike Mentzer explains why consuming calories above your maintenance level is absolutely essential to building muscle mass. If you continue to consume a maintenance level of calories you might actually be frustrating the requirements of the body’s growth process.
NOTE: The history of bodybuilding would be impossible to relate without the contributions of the many great photographers who captured the iconic images that immortalized the champions and inspired countless generations.Lensmen such as Russ Warner, Artie Zeller, Bob Gardner, Wayne Gallasch, Jimmy Caruso, Chris Lund, Gary Bartlett, Mike Neveux and John Balik advanced and popularized the sport through their art. I want to particularly acknowledge the support of John Balik, who has graciously allowed me to use many of his copyrighted photographs in this video (and others on this channel).
To see more of Mike Mentzer check out these videos by Wayne Gallasch of GMV:
MIKE & RAY MENTZER TRIPLE PACK DVD SET (V-209SP-DVD) tinyurl.com/ym4vdkta
MIKE & RAY MENTZER - GYM WORKOUT DOWNLOAD (V-121) tinyurl.com/2ua7p8rj
MIKE MENTZER - FINAL CHAPTER DOWNLOAD (V-208) tinyurl.com/yc4efn8y

[@user-go1sw9mx1r]

These videos are incredible John. Thank you. I’m sure Mike would be extremely grateful for you keeping his philosophy alive.

[@HEAVYDUTYCOLLEGE]

Thanks, J!

[@adamhebert2883]

@@HEAVYDUTYCOLLEGEl look lo

[@vToneehh]

All the recorded conversations, lectures. It’s like he knew he needed to leave the legacy behind for us, early on. You, John and Mike (shoutout to Arthur too), are geniuses.

[@wes9730]

no magic pill, train hard, rest, and eat an adequate diet

[@aran125]

Taking drugs alone won’t make you gain this caliber of muscle. Not by a long shot.

[@wes9730]

Agreed

[@binchili]

Hi,can u help me understand mike's mind? I'm really curious and having a big trouble knowing how do i know if I'm recovered ?

[@areebsoomro3986]

Exactly. Drugs can only do so much. 99% of people who do take anabolics don’t look nearly as good as Mike and that’s because consistency in diet, strategic dedication in training and meticulous recovery are traits they don’t possess. Plus you have to make sacrifices. No alcohol no junk food it’s a rough life but the glory made it worth it.

[@Education_kid]

If it’s just drugs then why don’t people look like these body builders lmao because it takes even more hard work

[@SecretaryNotSure]

Mike was 100 percent correct on diet AND training.

[@TwoTwoFourSix]

Well he did change his stance on diet later on. The statement about eating more than maintenance being related to laws of thermodynamics ignores being able to use excess fat to compensate for not eating more calories to build muscle. There’s evidence that suggests that you can even do that on a deficit

[@therockiscooking4119]

@@TwoTwoFourSix Yes but it is very difficult, especially for those who aren't that fat or don't properly track their macros. Even if they are doing Heavy Duty and training properly it is still difficult to build muscle on a deficit.

[@studjo19]

This man changed my life. I'll be forever grateful 🙏

[@Shauntomac]

In what way did he change your life?

[@macrum2472]

For years I’ve been told that you can build muscle in maintence or a deficit. But I’ve NEVER been able to build ANY muscle while in a maintence or a deficit. I’m glad Mentzer agrees with the knowledge I’ve gained over the years with nutrition

[@DMRCapitalHill]

You can 100% build muscle in a deficit and maintenance that true. I’m currently building in maintenance.

[@Sonic_1000]

You can gain in a deficit and easily in maintenance

[@saucyshapz6061]

You definitely can its just harder and requires more discipline/ is slower

[@muadack3972]

​@@Sonic_1000 without gear, NO. Quit spreading misinformation bozo.

[@Austin_VQ]

A maintenance and deficit isnt the issue. Its about learning what foods make your body grow. Some people can eat chicken all day and get big due to a slow metabolism but some people eat steak all day because they have a fast metabolism and can burn off the fat.

[@dexedr1ne]

amazing video, the advice in this video should be part of any bodybuilder's arsenal

[@unregisturd]

Thanks for all your uploads. Valuable information, which would have perhaps been lost in time were it not for your efforts. Much appreciated 👍

[@HEAVYDUTYCOLLEGE]

Thanks for the kind words. I appreciate your post.

[@tom6567]

The best hit videos. You are supplying all the people who do hit patiently, and have big nuts to do so! Thank you John 💪

[@HEAVYDUTYCOLLEGE]

You’re welcome, Tom cats.

[@dangerdavefreestyle]

so good...

[@polarbear2122]

John thank you so much for all these. I’m a young guy looking for a path in both bodybuilding and my own personal life, and being able to go back in time and listen to Mike has been a truly insightful experience. I also live in Canada and I was shocked and warmed when I found out he came to Ontario to do his seminars.

[@HEAVYDUTYCOLLEGE]

You’re very welcome. I’m glad you are getting benefit from the content.

[@polarbear2122]

@@HEAVYDUTYCOLLEGE a question for you: do you happen to have any personal memorabilia from Mike / about Mike that you’d be willing to sell? Beyond the books you’ve authored, I’m looking to make a little collection of my own about Mike and Ray.

[@HEAVYDUTYCOLLEGE]

@@polarbear2122 Sorry, anything I have that Mike gave me isn't for sale.

[@polarbear2122]

@@HEAVYDUTYCOLLEGE completely understandable and respectable. These videos already mean a lot!

[@scottlapointe9682]

Great!!

[@TheSADHU88]

He speaks so eloquently and to the point

[@chestnutsev7]

As always John a big 👍🏻

[@CastleHassall]

many comment about the rest days and intensity in depth and are cynical.. but have not TRULY tried it IF in doubt.. just try it what is the big thing you could lose by trying the (minimum of four is best) rest days after ONE set to failure on each muscle group? three days is quite a short rest period four is better but longer works really well.. i found a week after a very intense session was crazily useful it maybe sounds crazy but seriously if you train to (just before) failure (to avoid injury i stop just before complete muscle failure) and get your weight set so you can only do a MAXIMUM of ten reps in the muscle groups (no "warm up" sets etc.. warm up by doing basic moving and stretching and jogging on the spot to get muscles warm and safe to exert with) it's crazy sounding but if you TRY it and don't cheat by doing another set in twenty minutes or the next day etc you will SEE the results VERY quickly

[@ellischatham7014]

John thank you for the content. I love it. Do you have access to his books at an affordable price?

[@HEAVYDUTYCOLLEGE]

Hi Ellis. Sorry, I don't sell any books.

[@1JUSTGOTLUCKY1]

Thank you for this great video! I am 74 and love weight training. I have always wondered how many calories to consume for some mass gains and strength gains.

[@HEAVYDUTYCOLLEGE]

Glad it was helpful!

[@WarriorSidMentzer]

What was Mikes favorite food? Did he lean more Italian or German? I have heard the stories of him and Danny Padilla goin' to town at the old Western Sizzlers. I would imagine if he, Ray, and Casey came walking in somewhere for a post workout meal it would have been a scene to see.

[@amadeusakreveusmusic3356]

You should eat whole organic anyway. Most nutritionally dense food group. Avoid seed oils, except olive and coconut. Perhaps butter, ghee.

[@Donadzea]

What does he reccomend for sources of carbs, fats and protein? Is it not releveant if it's complex or simple carbs?

[@zarathustra007]

He is spot on about the caloric overage daily and how to measure and increase in a logical fashion (as Mike usually is) but not the macro breakdown. Forgivable considering the time tho as fat and carbs were way misunderstood and real nutritional applications were in their infancy and still are.

[@DaltonRosee]

Can you elaborate? I’m not well educated on the current macro information

[@ZigySpACe]

@@DaltonRosee on a bulk a surplus of carbohydrates is actually very good and can help gain muscle more than protein since you can eat more calories that way. Carbs are also known to have a protein sparing effect.

[@amadeusakreveusmusic3356]

Also protein is far more difficult and to digest and a surplus will basically go down the drain. You're digestive system is a conveyor belt, anything that gets to the intestines unrefined down to its essentials (except for fats, the digest there) goes down the drain. Literally.

[@aduantas]

You can pull the energy required for building muscle from fat. Your body stores energy in fat. Assuming that building muscle in a calorie intake maintainance or deficit violates thermodynamics ignores the existence and purpose of body fat. Someone who has an excess of body fat does not need to be in a caloric surplus under any circumstances.

[@Resistculturaldecline]

But wouldn't a body that is 18%, 25%, 30% or more bodyfat be able to satisfy its energy needs from stored fat to build muscle, provided adequate protein intake?

[@amadeusakreveusmusic3356]

Your body is an organic machine not nuts and bolts. Keto does speed up that process because of switching from glucose to ketones as the main energy currency. However, the rate is similar to a caloric deficit or intermittent fasting plus deficit.

[@user-bo7wy8oz5p]

شكرا لك 💖💖💖💖🌷🌷🤝🤝🤝💪

[@americanthaiboxer7224]

First comment! Mentzer/Little forever!

[@swop1571]

how to tell the difference between muscle and fat weight ?

[@theodoreleon2882]

I’ve been trying to hard to keep up with this macro protocol but I just can do only 15% fats or 60% carbs to be honest. For example I’m supposed to eat about 400g of carbs but most days I can only go up to 300g, and fat-wise I’m supposed to do about 50g but most days I go over 80g (Al of which comes from super food high quality fats) So I don’t understand how can I eat less fats and more carbs! Cause most of my meals be like 20-30g of fats and by the moment I reach 50 fats I’m only 200 carbs?!. Is this a big problem or I’m fine as long as the fat quality is from superfoods? Thank you, I know this is a long message but I can’t seem to find and answer online!

[@sxxx73]

Wow.Mr Mentzer was a genious...

[@bat-erdenetsooj4662]

Train intensively in brief amount of time and rest more For diet 60-70% carbs 25% protein 15% fiber 5% fat

[@williamcolon9280]

But if its a daily average caloric intake shouldnt it be divided by 7?

[@sir_ladykiller1803]

Is there an equation or calculator to figure out what your maintenance level is to make sure you’re surpassing it?

[@chuck7001]

As a college student, I am struggling to gain weight with my limited budget. I don’t have much money to put towards food for bulking.

[@lilflushot5334]

try green yogurt and peanut butter. Try pasta with butter and parmesan, with a side of chicken

[@_abrrarr_]

Sir, do not worry In order for you to gain lean muscle mass Consume an additional of 200 to 500 calories above your maintenance needs, stimulate growth and rest well ( just a handful of almonds and 250ml of full fat milk will give you 300 cals ! ) Your body function 24hrs with not rest all Heart keeps beating and digestive system keeps on working Your organs doesnt know or able distinguish between day or night, today or tomorrow And so If you think you couldnt reach up to or above maintenance caloric needs in a day then compensate those calories the next day. Don't take it as one day take it in average of 3 days or 7 days Check your avergae daily calorie intake throughout out your week If it's above maintenance by 100 or 200 You will surely gain weight Also know that growth is a slow process It takes alot of time You will get frustrated at one point. Have patience and surely your size/growth will sky rocket ! Check your weight and most importantly your strength increase If both are increasing You are growing ! Getting bigger Im not sure about the place where you live in but with the budget you have try to purchase the following food item Its not necessary for you to get all of them But if you do, it will benefit you 1. Fruits and vegetables 2. Meat fish and poultry 3. Bread, Cereals and grains 4. Milk and dairy products A little bit of everything will do good I hope this helps you out If you are still confused and have doubts. Do ask Also I'll advice you to read Mike's book Heavy duty Nutrition I pray that you get enough money to buy the necessary food items And all the best with your college 💪🏼

[@LiftOffLife]

Fresh eggs 🥚🥚🥚💪

[@mattharrison9550]

Coconut can do wonders for nutrition

[@interdimensional3563]

Doesn't Mentzer say in another video you can still grow muscle and lose fat at the same time by being in a deficit? I dont want tobgain fat with muscle. I want to lose it. I'm trying to get defined 6pack as well so need 5o drop from about 18% bf to 11 or 12

[@ClassicTor]

Im watching a ton of your videos now since i discovered it today (and i know mike mertzer i also just bought his book) but i have a question about something in the video: Around (4:30) he said that you should be in a 300-500 calorie surplus, but for the ones that have a little more fat then they would like he suggest they put that on hold for like 3months and then cut down some fat. Do they also need to still eat in a 300-500 calorie surplus?

[@HEAVYDUTYCOLLEGE]

I believe Mike’s suggestion in this video was to try to build muscle, which would raise one’s metabolic rate and help to burn fat later when one reduced calories below one’s maintenance need of calories.

[@ClassicTor]

@@HEAVYDUTYCOLLEGE so if i have a little more fat i should eat maintence calories and not a surplus?

[@ClassicTor]

@@HEAVYDUTYCOLLEGE because i have a little bit of bodyfat but i still can see my abs and i allready lost 7kg but still im not really lean or something and im kinda lost what to do

[@HEAVYDUTYCOLLEGE]

@@ClassicTor It depends on your priorities. If losing body fat is your priority, then go into a negative calorie balance of, say, 500 cal from your maintenance level of calories. This will result in a slow and steady loss of body fat. If you need to lose more fat after a month or two, reduce your calories by another hundred or 200. You can also add some physical activity to burn calories, although physical activity, per se, doesn’t burn a lot of calories. Still, those two factors in combination will see you lose body fat.

[@SinghsLife1]

@Lau Yes, Mike Mentzer means the ones with little more fat still need to eat 300-500 calorie surplus and don't worry about cutting fat. Once they have built a bit of muscle after 3 months, they can cut down the fat. Hopefully this helps.

[@fitlifestylebiggainz]

Let me be honest, no pre workout, i used to make protein shakes but not anymore. I eat carbs, protein, fat and fruits with veggies. I have my experience. If you want to know more.........

[@speranza9415]

When he says we should increase calories in 300 to 500 everytime we cease gaining weight, should those calories be from carbs only or over all macros? I think he was pretty clear, but just want to clarify 😅.

[@HEAVYDUTYCOLLEGE]

All macros in the percentages indicated.

[@speranza9415]

@@HEAVYDUTYCOLLEGE thanks, John

[@HEAVYDUTYCOLLEGE]

@@speranza9415 No problem 👍

[@DJSTOEK]

❤❤

[@spottedcat9316]

What do you all think? +16 calories per day above maintanence +300-500 calories a day above maintanence I have heard mentzer say two different things on the subject of nutrition and if anyone has some guidance for me that would be great.

[@exwifeschewtoy5516]

I think he said 16 calories of protein above the bodies needs will give you 10 pounds of muscle per year. Doesn't make sense though. If you do the math and know that 70 grams of protein is in a pound of muscle then it works out to be 20 pounds. The human body doesn't work like a calculator though. lol. Here is one thing to remember next time you are thinking about buying some protein powder. If protein was the limiting factor in muscle growth then the gym would be crawling with monsters, because you know all those fuckers are drinking multiple protein drinks per day. I call whey protein isolate........shit your pants in a can. lol

[@_antonhit]

16 calories per day coming from protein, above maintenance level , in order to build new muscle

[@spottedcat9316]

@@exwifeschewtoy5516 yeah dude I went through that phase with protein drinks twice a day and was not training with enough intensity

[@spottedcat9316]

@@_antonhitthank you for your response. When I started training with intensity and stop focusing on my protein intake, just a well balanced diet is when I noticed my best growth

[@_abrrarr_]

Mike says theoretically it takes only 16 calories but to be on safe range consume additional of 300 to 500 calories I hope this helps

[@lobohit]

im gaining a lot of strengh with hit, but i dont understand what should i do in the nutrition because in other video mike says that we only need 16 calories a day more than our maintainence and here he says 300-500. maybe its only a difference on the time lapse.

[@elzee4253]

Try carnivore. You eat when you are hungry and done.

[@Relatablecontentdaily761]

​@@elzee4253wont u loose muscle?

[@aaronjohnson3860]

Little bit of everything and not to much of anything.

[@markodundovic39]

There's a lot of education that goes into weight training?it's a science and complex ,that's why U see nobody around with any kind of muscle

[@exwifeschewtoy5516]

It is important to remember that most women don't like bodybuilder bodies. Because of this, I set a maximum weight of 225 pounds for my height of 5'10. I am at that weight now. That puts my caloric intake at about 3000 per day. I exercise hard every day for 2 hours and then take a 40 minute sauna session every day and drink a half gallon of homeade electrolyte water while in there. That means I burn 1000 calories per day in my workout/sauna session. When I hit 227 or so I drop weight for 6 weeks and then look at my weakest areas, come up with a game plan to address them and then I slowly reverse diet back up to maintenance while regaining the few pounds of muscle that I lost via the diet. Once I return my metabolism to normal......takes only a month or so, I do exactly what Mentzer said to do and keep watching the scale. If I am right on schedule I see a pound every two weeks. probably 2/3 of it is muscle. I am currently 17% bodyfat so it is again time to diet down again......ugh. I am 53 years old and am on 70mg of test E twice per week and 50mg of deca durabolin twice per week.

[@zyzzbandicoot]

I don't do bodybuilding for women, let alone anyone. Don't do anything for external validation. Do it for yourself...

[@djames9582]

@@zyzzbandicoot Well said!

[@Zelly2001]

@@zyzzbandicootI think that’s ironic since you have Zyzz as a pfp

[@JDunamis]

Lol i need to add like 800 more calories a day lol.

[@FICTORIA]

Dont you have a bank of fat?