Ranges and Durations of Weight Gain and Measuring Progress | Nutrition for Muscle Gain- Lecture 4

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[@jclucas6997]

I gained .5% brain mass after watching this video

[@abdelmoneamabdelghani1623]

brain pump

[@BOSSDONMAN]

.5% * 0 =0

[@Nihalshanu22]

@@BOSSDONMAN good one

[@BOSSDONMAN]

@@Nihalshanu22 :/

[@andreaskedal7273]

Also known as brain tumour

[@jimbean1056]

"When you look in the mirror and you seem more jacked, you might be more jacked" Lol

[@kvnd7331]

science

[@ClumpypooCP]

It seems silly but as someone who overthinks this shit and doubts myself, hearing something like that actually helps me out.

[@Divinedreamer248]

I got jacked didn’t notice until everybody told me so without me asking them.

[@joshwilliams6517]

Clumpy true

[@EarhirX]

1:29 Why is weight gain important for muscle gain? 7:46 How progress is measured? 18:38 Gaining too slow 26:02 Gaining too fast 32:27 Best gain rates 35:27 Gaining too short 40:32 Gaining too long 42:41 Best gain durations

[@wag1bredrinwag1]

Thanks sport

[@PendlayRoe]

thanks

[@catfish1161]

Thank you

[@fadsfit2799]

You are going to heaven

[@DeLaKleve]

Thank you

[@bigzmah3131]

Dr. Israetel always seems like he just finished eating a huge Russian dinner with his family right before filming his talks. Love you bro! Thanks for continuing to put out this awesome quality free content!

[@gracefool]

Probably he always has

[@z1X2c3V47]

Sometimes it looks like he still is! 😆

[@kf5429]

This video is full of quality, It's definitely not quality free!

[@mastermimo7068]

Im a simple Man. I see Dr. Mike i press like

[@johntrains1317]

Good man

[@kenjido733]

Goodman indeed!

[@thechinmoydeka]

Man of culture

[@johntrains1317]

@@thechinmoydeka 😆😆

[@jayw900]

Clearly, as you should watch the content before pressing like

[@ianpier16]

Mike: you're probably very lean and muscular Me:🤗🤗🤗 Why thank you, no one has ever told me something so kind before!

[@esmee6308]

I wish everyone structured their lectures like you. You're so calm, so well balanced between complexity and simplicity, so well-spoken minus your own last name (j/k, kinda.) I'm not mentally or physically ready to gain weight until probably spring, so I'm not your target audience but this whole series is just too damn interesting and well-made. Keep it up!

[@jo2150]

Your analogies are as good as your communication skills, which are as good as the quality of the information you are sharing. You are an expert. You make me laugh. You make me more jacked. So... thank you so much Mike!! Respect!🙌

[@moatazanwar6564]

This video changed my understanding of bulking completely. I thought bulking is to gain like 20+ lbs within weeks by eating like a pig. The values you suggested in this videos (0.25 - 0.5%) for mostly 3 to 6 months will lead according to my numbers to increase in BF between 2 - 5% This doesn't seem to be bad at all.

[@MagneticDwarfReptile]

I'm an absolute beginner and I've gone from 65kg to 70kg in 4 months and it's hard because I've struggled with body dysmorphia and eating disorders in the past. This is giving me great comfort in my progress.

[@MagneticDwarfReptile]

Also, like I said I've been massing for 4 months, but I'm unsure of when I should do a cut. Are there any body tells? I feel like I'm gaining my love handles back, but I have bicep veins. I think I'm getting fatter but I don't know how much because of body image issues.

[@gracefool]

Just don't worry about it. Follow the guidelines in this video, gain for a while, then do a cut when you feel like it. Just as long as you're gaining most of the time. As you get more advanced you'll have to gain slower to avoid gaining mostly fat, but for now you can gain muscle like crazy.

[@MagneticDwarfReptile]

@@gracefool that doens't asnwer the question either, but thanks. plus or minus is all I want. Of course it's more complicated that that, but it's a good starting point.

[@gracefool]

@@MagneticDwarfReptile it's up to you! If you want to cut, do it. Just realise you won't be able to progress as quickly in strength while cutting. Either way is fine, in the long run it won't make much difference.

[@rananapier8424]

Well it’s rumored to maintain the weight before going right into a cut because your body is more willing to give up the new mass cause its new and not matured, and you’d lose most of the new muscle. Its best to maintain it for a few months before even attempting a cut.

[@c.benmansour3546]

I really enjoy being a beginner. I can just look at a dumbell and my arms start growing. But i'll definitely be ready to switch gears once this strategy stops working. Thanks doc.

[@MBHerbig]

We are careful here when it comes to gear! Just so you know

[@najwanaljanabi9793]

This is the best 45-minute lecture about muscle gain vs fat gain I've ever seen on the internet. As a beginner -->intermediate started this interesting process just this year, I couldn't appreciate the information in this vedio more. The topics, transitions, information, tone, and sense of humor is at its best. Thank you so much doctor!!!

[@vastheo7999]

Better lectures than my actual uni lectures 🙏🏻

[@jennekleinlein]

University of Northern Iowa?

[@lh1377]

Alright, whos with me for a game of basket-paintball?!

[@jakeman202]

I imagine a capture the flag type game where instead of grabbing a flag, you grab a basketball and try to shoot it into a hoop without being shot

[@jamesc1123]

Excellent vid, but I wish someone could have gotten this through my head when I was 20 and not 39

[@alejandrobrown1499]

I'm actually loving these lil lectures and I'm anticipating the next one to be posted so many of my questions are being answered especially about training protocols and lean muscle gains.

[@johnenright95]

Have watched this so many times since it was uploaded. Keep coming back to it, so much valuable information

[@johntrains1317]

This stuff is, GOLD. Thank you so much for all the incredible info Mike

[@Blakebunn882]

Wow, these videos have drastically increased me knowledge. Thank you!!

[@steveruppel]

There is SO much important info in here, thanks for the great video!

[@nastynate434]

5 years training only 170 lbs feel exposed rn.

[@BOSSDONMAN]

Height?

[@nastynate434]

@@BOSSDONMAN 5'9

[@BOSSDONMAN]

@@nastynate434 Are you Asian? I'm going to bet you're fairly lean.

[@nastynate434]

@@BOSSDONMAN not lean at all. I'm like 15 - 20% bodyfat.

[@TresonBerry]

I might as well be a gymnast at 5'6 145

[@sagebias2251]

My waist is smaller. My legs don't fit in my jeans. My shirts don't fit. Now I have no money because I had to buy all new clothes.

[@julianbomers]

So much top notch information, and it’s for free! Madness

[@TrapBarWith41.5cmSleeves]

Such great stuff. Mike, thank you so much.

[@thefnaffan2]

Thank you so much for your videos. Old and new youtube channels.

[@alexandermiller866]

All of your videos are great.. this is Gold!! Thank you for the knowledge!

[@wtfchazpwnt]

Very clear and actionable information. I really like this channel.

[@Jdario134]

With your help I have made more progress in 8 weeks than I did in 1 year the last time I worked out serious. I learned so much that inwas doing wrong! I started my current journey at 198lbs about 20% bodyfat. I am now 218 8 weeks in, about 15% body fat and strength has gone up incredibly high. I am st the strongest I've ever been. Did 225 for 5 on incline bench for the first time in my life! For context I'm 32 and when I was young I was a basketball player. I was always 185-190 and explosive. Never was super strong but in on my way. Gaining around 1-2 lbs per week.

[@nicksunstrider258]

5'8", 136lbs, 15% bfp, 1y3m training age. Will be on a gaining phase year-round by the beginning of 2022, gotta prep and plan a lot of things before that,

[@danielbrown3298]

These vids are golden! 🙌🏼🙌🏼

[@antonpohrebniak]

This is amazing! Thank you a lot!

[@fadyphilip3823]

Brilliant presentation! One of the most useful videos in body building

[@themagicwang]

Love your videos!

[@toddmarr1400]

Appreciate your channel so much my friend!!👊

[@gamerchristina1079]

I LOVE IT!! GREAT VIDEO!! THANK YOU SO MUCH!! 💪💪❤️❤️‼️

[@StephenMarkTurner]

Thanks very much, Mike

[@sneeuwballa]

Dr Mike what do you think about the Navy bodyfat formula calculation for bodyfat measurement?

[@leandrochinelli9549]

Thank you so much!!!!

[@dieppat]

5:30 when he starts talking about recomposition at less than 10% body fat… can confirm, it’s rough. I’m 6’3”, 160 ish lbs, and just came off a year long marathon plan and I’m now switching focus completely to lifting. I just got a BodPod done and it said I was 7.4% BF. So I’m crushing calories now (watching macros too) and trying to put on some weight while still getting in good resistance training and even when deliberately consuming an excess of calories, it’s really hard to gain. I guess I’m just gonna have to keep increasing the calories until my weight goes up. My goal is 175-180 lbs. I’ll be happy if I can keep my body fat under like 12% or so.

[@growstronger6708]

Such amazing content man, can’t thank you enough

[@RuizRi3]

**works at a vet hospital that MRI's horses daily** Hey Mr. MRI tech you into bodybuilding at all?

[@robriste]

AWESOME CONTENT, THANKS

[@john-mi1ud]

i wanted to say all this theory works in real life..after few months it's happening .again much appreciated.

[@kevinb7661]

The best way I've found to measure muscle gains with a consumer BF% measuring device is the Skulpt scanner. It's basically a handheld BIA that measures the BF% for your triceps, abs, and quads and then estimates your total body fat %. From there you multiply total body BF% by weight to estimate total body fat, then subtract total body fat from weight to estimate lean body mass. Most people then assume that changes in lean body mass over the long term is due to changes in muscle mass. Short term changes in hydration, water retention, and undigested food cause noisy errors in the measurement. I take the Skulpt BF% measurement 3x in a row every day for a week and then average them. It take about 5 minutes a day. I've compared this weekly average BF% to DEXA measured BF% a handful of times and averaged Skulpt BF% has always been within about 1% of DEXA BF%. Although DEXA has its own problems too, of course. (E.g., water bloat counts as lean body mass) This is the most accurate way I've found to measure changes in muscle mass at home.

[@ninji5226]

I got the dad bod so I have plenty of calories in storage. Over the last 3 months my clothes fit better my weight is going down and my muscle's (in mirror and gym) are getting bigger. I can see if your already thin or you have low body fat you would need to eat more but I can't imagine I need to being 30 lbs over my"fit" weight. Love the channel, subbed

[@tomijaakkola9661]

Thanks man! This was great video. I have been thinking how long and how fast i should gain. Now i know😊

[@logwind]

Thanks Mike.

[@ascendedmaster6982]

I like your intro beat, you're a renaissance superman!

[@jkrak6990]

Amazing video and super informative! Love your videos! Between you, Jonni Shreve, and Greg Doucette, I've lost alot of fat and my muscles are definitely larger! Filling out my shirts/pants

[@alexanderk.5474]

Quality content.

[@MrSplcrazy]

I've been on a 3 year recomp. Don't think I'll ever be in a position to bulk. Never seem to get down to a low enough body fat

[@Magic_beans_]

That’s the trouble with recomp; it’s slow to begin with, then as you get leaner and more advanced it slows down even further. If you’re not where you want to be bodyfat-wise*, it sounds like you need to do a proper cut and then get to massing. * There’s no hard upper limit to bodyfat before you can start massing. There isn’t going to be a meaningful difference between starting at 10% or at 15%. It’s mainly just psychological. Some people see their abs fade and they get demotivated, so they skip workouts, get lazy with the diet, or fall off the wagon entirely. If that’s not you, awesome, you’re well adjusted and not defining your value by your appearance. Either cut to a place you like and then mass, or mass first and cut so you can see your progress. It’ll take multiple cycles to build an impressive physique anyway; five years from now it won’t matter if you started off mass-cut-mass-cut or cut-mass-cut-mass.

[@gagarin88888888]

This insanely good

[@Sharkyktc001]

Tracking on hard mode: being so small gaining 0.25-0.5% per week IS ~1lb per month

[@KGReef]

Great video.

[@russoft]

Why can't we skinfold ourselves. I've found it extraordinarily helpful from a motivation perspective to do a 3-site skinfold test every day. I use an adjusted formula (let me know if you want the paper citation) that matches DEXA better: 0.38*(sum-of-skinfolds) + 5.54. I measure every day so I get practice with the technique and it helps average out variations. As long as you don't expect much change, of any, over weeks, it's great to look back retrospectively and see the trends in a chart! Also, volunteer for an MRI study. Unfortunately they're mostly brain imaging studies, but there's a chance you could get some imaging of your body. If you want someone to analyze the data for a body fat measurement, I'll do it at $50 a pop ;)

[@WtbgoldBlogspot]

Pulsatile is a great word, thanks

[@TheHaiku2]

I like waist measurement for body composition checking. If you go from 190#s at a 39in waist to 190#s at a 34in waist, you may not know what your percentage is without running it through a calculator but you can't bet your ASS that you're a hell of a lot leaner and more muscular!

[@michaelwhite1119]

Really good discussion

[@russianbeginner643]

Freaky hamstring Revive stronger

[@deanslegos1990]

Hey Chuck, its your cousin Marvin. Your cousin Marvin Berry. You know -that sound- those gains you been looking for?

[@fitbodyadvice4114]

Plz doc upload video on bench press request and repect from pakistan

[@priscillabahaw5673]

This is informative

[@oliviawilder7540]

So fucking valuable. Started a mass phase and spent a minute tracking this video back down

[@sagebias2251]

I track the ratio between thigh circumference to waist circumference.

[@explodingasstechnique8457]

Can you do another video like this one but for gaining strength and maintaining the same body weight

[@peterwestphal925]

An MRI machine at home!!! Sweet!!!

[@VicStreams]

33:20 I felt that in my soul .

[@Beats-By-Anthony]

12:42 min : the best feeling of the world!

[@jackm7603]

Screw your lol

[@Subs1338]

Currently Im on a daily injection schedule of Dr. Mike and my gains have never been better.

[@michaelschablon6148]

Hey Dr Mike. Curious as to any changes to recommendations for someone who is older, say 47 yrs. would think muscle protein synthesis is lower so muscle rate gains also lower. So beginner 47 yr old might be closer .25 or would it be even less? Thanks for all your info. Cheers, Mike.

[@alessamoura8321]

I would appreciate if you could give advices on how women over 40 can build muscle more efficiently. It seems so hard to build when age starts to play a role on hormones. Thank you.

[@patkob2180]

I like this guy good info. Now people go watch doug brignole ...god damn this guy is the man when it comes how to train and explains the physics behing

[@bzembower5]

Dr. Mike, give me your run down on alcohol during a gain phase and cut phase. please (The best content btw)

[@teun558]

Don't drink it is probably the simplest answer. If you do then stick to small quantaties.

[@ray330]

Amazing content, thank you. Quick question: What if you are a beginner (out of gym for about 5 yrs and only 4 months in) but have 25% bodyfat. 5'11" at 206 lbs, 44 yrs old. Should I get on a fat loss first? If so, down to what % body fat should I get to before beginning a muscle gain diet?

[@ebolachanislove6072]

paint basketball sounds fucking amazing btw.

[@supersteady5664]

Paint-basketball matches lol. You’re not big on jokes but that had me laughing man. Thanks for the high quality content Dr. Mike!

[@AmritGrewal31]

I feel like this video has been more anabolic than any diet I've ever had

[@nicksarjveladze441]

21:55 It felt like Mike was literally talking to me about it lmao, so relevant...

[@fuyukukan]

Loved the video doctor, can you do a video on how estrogen effects muscle gains? I thoguht it was quite interesting how you said that estrogen is really good for strength gains and decent for muscle gains.

[@SoullessPolack]

Estrogen is not the enemy, despite what years of broscience have said. There's a reason the way our bodies get estrogen is through the aromatization of testosterone. If it were bad for us, we would have evolved out of it. It's an incredibly important hormone for bone health, for libido, for cardiovascular function, for preventing metabolic syndrome, for eyesight, for cognition, etc. Don't think of it as the female hormone. Rather, it's helpful to think in terms of the lack of testosterone in females s what prevents them from becoming masculine. It's a generalization in multiple fronts, but it holds truth. Estrogen is not a female hormone.

[@notepad9883]

4:22 "Well...how about BOTH?" works only when seeking a beer that both tastes great and is less filling.

[@saeidvostaei2222]

God damn it I wish I knew these sooner

[@djken97]

Do any of these recommendations differ when you're enhanced vs. natural? Obviously taking anabolics improves the rate at which you gain muscle so it would make sense to me that naturals should have slower rates of massing. Thanks!

[@Magic_beans_]

I’d put enhanced lifters in that “gain muscle easily, don’t gain fat as easily” category alongside newbies and genetic outliers. That’s basically what going on gear or increasing the dose does, it creates that hyper-responsiveness to training like newbies have.

[@amoon.93]

@@Magic_beans_ yepp 👌🏼that's why people who compare natty lifters to those enhanced are idiots because you just can't, I'd categorise in 3 sections- those currently juicing, those who have juiced in the past, and those who are 100% natty- that applies to female lifters too who are clearly taking something. It shocks me to see how many males (and females) think for a woman to be on gear she has to be abnormally HUGE which is definitely not the case.

[@davidking7858]

People need to know Scott the camera guy....🤣🤣😅 Love u bro!!!grrrrrrrr

[@oskarwiegaard]

all i can see is his shirt saying "R I P"

[@msquare91]

Dr. Mike, I'm so curious what your thoughts are on nutrition during a deload week after a mesocycle. It seems like a great time to me to do...well, not a mini-cut, but I guess a micro-cut of just a week, considering I'm not doing high volume work, not looking to overload or gain mass that week, and so that when I'm done with my massing phase and cutting down, I can hopefully save some time and get back to bulking again sooner. Of course the micro-cut is short enough that I can't be 100% sure that I'm losing the amount of fat I'd like to, but to me it seems worth a shot and better than nothing? As an intermediate, I'm basically doing 7-8 weeks of bulking during my meso, cutting for a week during deload, then a longer cut after several mesos when my bodyfat is getting a little too high for my liking. However, I'm not sure if I might be shooting myself in the foot if cutting during a deload week is sub-optimal for recovery or if there's still some mass to be gained even during a deload week that I'm losing out on. Hope this is covered in your next video on periodization! Thanks for this great video, I've been having a hard time finding definitive answers on these issues and was hoping you would cover it! Always the best!

[@narcoman]

Damn boi

[@EazyP_Z]

@31:13 I know you weren't trying but that was an exact voice match for Scott McNally, it's uncanny

[@theologyofthebodyshorts4965]

You just described inner city basketball

[@kravmaga7070]

RECOMPOSITION THIS ! what if you plan to train EOD for 6 months. say and upper/lower body split , balls to the walls intensity. So couldnt you eat well above maintenance calories for 24 hrs after your training then , then less then maintenence the next 24 hrs before your workout?

[@aresonasis3343]

How do these recommendations change when you are on gear? Wouldn't body recomp be more easily achieved in a slight caloric surplus (100-200 calories) if you were taking appropriate products, because of nutrient partitioning, etc...?

[@Magic_beans_]

Totally. Greg Nuckols (Stronger by Science) did an article summarizing what we know of gear gains. Basically, it replicates the environment that you had as a newbie, so you get more or less the same benefits, including the possibility of meaningful recomp.

[@vikywithk]

So I got one question: My plan is to gain 3kgs in 3-4 Months. If I follow my diet quite well, eating in a surplus, rate of gaining weight is like scheduled and so on and than I kinda ruin it for a few days or even a week and gain much more than originally planned. How do I counter act this? Do I eat in maintanance for a few day (or even in a deficit), do I shorten the whole gaining period (like, no matter how long it takes me I will just quit the gaining period when I reached the goal weight)? I really want to stay in cutting range for my weight class so this matters a lot. Thanks in advance!!

[@jacktheconqueror3670]

good

[@bostongeorge8796]

Superb info! Thannks Doc! Those lamborghini's are well deserved.

[@Muzzaa]

Is this a decent routine to start with as a beginner? Day 1-SHOULDERS Day 2-BACK&BICEPS Day 3-CHEST&TRICEPS Day 4-LEGS & ABS DAY 5- REST Day 1-SHOULDERS Day 2-BACK&BICEPS Day 3- Chest&Triceps Day 4- LEGS & ABS DAY 5- REST

[@user-tb2dt5ys2q]

It's a pretty decent program but I would suggest you do a full body split instead since your a beginner. To workout your entire body 2-4x a week

[@ChrlzMaraz]

No. A whole day for shoulders?? Do upper/lower or fullbody emphasizing different muscles each workout. Push/Pull/Legs is also good. Skip abs, do compounds.

[@Taylor.....]

I really like how he points out statistical noise regarding weight gain/loss the sad truth is anything within 3 pounds is meaningless in regards to your weight it could be tissue increase but more likely a water fluctuations sadly not much you can do about it unless you plan to aim for 5 pounds of weight gain per month which is probably more then most people are comfortable with but in general I'd say if your on a bulking phase aim for like 10 pounds in 3 months the first month really won't be enough data to know for sure even if you lose weight you might have gained tissue and flushed water it's just not possible to say but if you gain 10 pounds you can be positive at least 5 of it is tissue weigh yourself fiest thibg in the morning after you water the bowl it will be when your water weight is lowest

[@slatermauro2092]

Not to self- Gain somewhere in the middle of .25% and .5% per week

[@Unterhosegotti]

So in which range of bodyfat percentages we should be doc?

[@Elricwulf]

@4:31 "That would just be a crappy game where you get shot in the face.. with a paintball gun, while you're trying to shoot hoops! Maybe I just invented the next greatest game, and I'm just gonna eat my words, but probably not..." -Dr. Mike Israetel Always the best analogies! LMFAO

[@andrijajanfranjcec6888]

Hey Mike, is cbd detrimental for hypertrophy or would you say it's ok? I read many articles about it's effect on inflammation. So, I'm wondering does that reduction of inflammation from cbd interact negatively with hypertrophy?

[@drewmandan]

Similar questions come up with regards to NAC. I basically think of it like this: even if the anti-inflammatory is lowering your gains by a certain amount, but it's massively increasing your quality/quantity of sleep, then it's still worth it. But a concern with cannabinoids in particular would be just laziness and neglecting the actual intensity of workouts. THC especially, not sure about CBD.

[@Nihalshanu22]

i am confused why he not famous in fitness community.

[@XXLRebel]

Because he doesn't do 5 minutes videos with flashy exercises and beat around the bush. Gymbros don't want to pay attention for 45 minutes to get an actual good lesson in training principles. They want their favorite bodybuilder to tell them they should work hard to get hard bro.

[@Nuppersson]

Do i need to have maintaining phase after each cut or gain phase? if so, then how long? Can i jump straight from gaining phase to cutting?

[@brunoherrera2574]

So much material for Dr Greg