Calories and Macros for Muscle Gain | Nutrition for Muscle Gain- Lecture 2

[@00HoODBoy]

You can't imagine how much everything you do is appreciated

[@nikunjpatel6203]

He does, he just doesn’t say it.

[@HEAR_Instrumentals]

Crazy that this stuff is free!

[@fepethepenguin8287]

@@incorectulpolitic Awsome dude. Exomes ain't Virus. Virus hoax

[@narcoman]

Isn't there part 3?

[@mihailmilev9909]

@@HEAR_Instrumentals ikr

[@umbertotibaldi4311]

How is this free, I actually feel guilty

[@esmee6308]

Plenty of ways to support him through his website (if you want!) I see this as one of the most meaningful charities, giving people the wisdom to reach their goals and work on being the best version of themselves, with the option to support his cause.

[@kurtdriver]

Shhh! He might find out.

[@chrislong1287]

Look at all the old 80s and 90s muscle mags. You would find the same old tired ideas

[@gioabeleda3269]

@@chrislong1287 nope. those were all anecdote. This is anecdote + research. They are not the same.

[@SpaghettiToaster]

You mean like "eat zero percent fats"?

[@NinoGuariscoJR]

“Muscle is a luxury item.” 😯 Amazing analogy. I’ve never heard this before, and it was extremely helpful in furthering my understanding of why excess protein is a must. Thanks for these phenomenal lessons! 💪💪💪

[@joelschmierer3544]

i love his analogies too but at my gym muscle is no luxury

[@yashchakravarty513]

Excess protein isn't a must. That was one of my mistakes I made as a newbie. Excess calories are a must . Set your protein fixed to 1g/lbs bw . Rest comes from carbs and fats .

[@TheTwsa]

muscle is an investment,

[@mihailmilev9909]

@@yashchakravarty513 yeah. 1 g/lbs bw is the excess lol

[@yashchakravarty513]

@@mihailmilev9909 Right lol 1.8g/kg yo 2.2g /kg lean mass is the range . But can't can't wrong w it hehe

[@scottfrayn]

Protein: 1 g per lb of bodyweight Fat: up to 0.5 g per lb Carbs: caloric slush fund up to 2 g per lb

[@wildhallion5262]

All this golden information, gleaned from thousands of hours of poring over research. Presented, free of charge in accessible layman language we can all understand, in a lecture from the couch that can be accessed anywhere in the world from a handheld device. What a time to be alive

[@arthurmorgandegen]

Yet most folks stupidly listen to V-Shred 😔

[@INTJames]

It's like a free college course I really don't understand how people are morbidly obese out there with so much free information available

[@thetortoise6099]

Just wanted to leave a thank you. I'm 52 working on recomping and getting back in shape after a stroke 2 years ago, I cant tell you how much your information and channel have helped. Guess you can teach an old dog a few new tricks.

[@Fazlifts]

Good on you mate

[@TheFizzjunior]

Keep tortosing tortoise man! Build that muscle and get healthy

[@bobsteinkraus367]

From another old guy, keep on keeping on.

[@cokefun1996]

Hey man! Good to hear youre back at it again! Strokes are motherfuckers but you surely know that more than I do. Maybe you are interested in dr. Esselstein book on a heartattackproof diet since both of these conditions root in the same cause. Wish you well!

[@rafficampbell2726]

Good luck 😃

[@lammaking333]

This is the most educated and relatable man I’ve found yet in the YT fitness community . And I’ve been here for over 10 years.

[@Psilocin-City]

Dr Mike Israetel deserves everything he has. Decade + of studying, getting a doctorate and becoming a professor in the science, plus the experience to use it, and the charisma to teach it, while being selfless enough to share it freely, hours and hours and hours of it over years on the platform, then releasing his own QUALITY apps and books that discuss the topic further and only making a profit from those products + his coaching. What a gift this man is. No scams, lies, misleading info or fake about it. Just quality. Thanks Dr Mike

[@ordinaryhuman5645]

As a corporate wageslave, me and my coworkers all use Outlook (yes, me use Outlook). But we're also locked inside of our houses, so we're still lonely.

[@rickysalgado1623]

As another corporate wageslave, I can confirm this as well. Both the use of outlook and the lonely ness ☹️

[@TheMightySilverback_]

Wageslave for small business, office 365 offers too much value in one package not to use. Not locked in house though :D

[@incorectulpolitic]

@@rickysalgado1623 Be smart, read these three books: 1. Virus Mania: How the Medical Industry Continually Invents Epidemics, Making Billion-Dollar Profits At Our Expense by Torsten Engelbrecht, Claus Köhnlein: www.amazon.com/Virus-Mania-COVID-19-Hepatitis-Billion-Dollar/dp/375194253X/ref=sr_1_1?dchild=1&qid=1600169229&refinements=p_27%3AClaus+K%C3%B6hnlein&s=books&sr=1-1&text=Claus+K%C3%B6hnlein 2. The Contagion Myth(banned/censored on amazon): www.skyhorsepublishing.com/9781510764620/the-contagion-myth/ 3A. BÉCHAMP or PASTEUR? A Lost Chapter in the History of biology: www.mnwelldir.org/docs/history/biographies/Bechamp-or-Pasteur.pdf "'Coincidence' is just a word for when we can not see the bigger plan." - Sonny Kapoor “In politics, nothing happens by accident. If it happens, you can bet it was planned that way.” - Franklin D. Roosevelt ‘Those who would give up essential Liberty, to purchase a little temporary ‘Safety’, deserve neither Liberty nor Safety.’ - Benjamin Franklin Imagine a lierus, I mean a ‘virus’ so deadly, you need a test to see if you have it. Imagine a vaccine so safe and effective you have to threaten and force people to take it. Imagine a product so safe that the manufacturers have to be exempt from prosecution for all the harm their product will cause? Would you like your vaccine now? A woman reporter asked an amish girl how did the amish not get the CONvid19(84) lierus ? The girl replied: ‘we don't have television’. Those Who Can Make You Believe Absurdities, Can Make You Commit Atrocities” - Voltaire, 1765 The Germ Theory Hoax Exposed Playlist: kzbin.info/aero/PLS1mxiq-uE4LYUM7uHKC8KrhGdr2HM4wM CONvid1984onSteroids ‘’virus’’ explained: theinfectiousmyth.com/book/CoronavirusPanic.pdf ‘’Scientific societies are as yet in their infancy… It is to be expected that advances in physiology and psychology will give governments much more control over individual mentality than they now have even in totalitarian countries. Fitche laid it down that education should aim at destroying free will, so that, after pupils have left school, they shall be incapable, throughout the rest of their lives, of thinking or acting otherwise than as their schoolmasters would have wished. Diet, injections(vaccines) and injunctions will combine, from very early age, to produce the sort of character and the sort of beliefs that the authorities consider desirable, and any serious criticism of the powers that be will become psychologically impossible...’’ - Bertrand Russell, 1953 ‘’Never forget that two thirds of people would shock you to death just because someone in ‘’charge’’ told them it was for a ‘’good reason’’. The disappearence of a sense of responsibility is the most far reaching consequence of submission to authority.’’ - Stanley Milgram, the Millgram Experiment “And how we burned in the camps later, thinking: What would things have been like if every Security operative, when he went out at night to make an arrest, had been uncertain whether he would return alive and had to say good-bye to his family? Or if, during periods of mass arrests, as for example in Leningrad, when they arrested a quarter of the entire city, people had not simply sat there in their lairs, paling with terror at every bang of the downstairs door and at every step on the staircase, but had understood they had nothing left to lose and had boldly set up in the downstairs hall an ambush of half a dozen people with axes, hammers, pokers, or whatever else awas at hand?... The Organs would very quickly have suffered a shortage of officers and transport and, notwithstanding all of Stalin's thirst, the cursed machine would have ground to a halt! If...if…We didn't love freedom enough. And even more - we had no awareness of the real situation.... We purely and simply deserved everything that happened afterward.” ― Aleksandr I. Solzhenitsyn , The Gulag Archipelago 1918-1956 Any student of history will know that Hitler and his Nazi party used grievance and fear to gain control of Germany. And we know how that worked out. The Kiss My Ass Plan Explained: kzbin.info/www/bejne/goSqi2d-oMmsnZY Josef Mengele was also a 'doctor' surrounded by ''famous', ''accredited'' ''scientists''/ ''academicians'' who ''scientifically' came to the conclusion and proved that the millions of people they murdered(jews, gypsies, coincidence/conspiracy theorists, political opposition), were ''NOT essential''. 😘 Hitler started his cool and trendy regime with: ‘’science’’, ‘’scientists’’, ‘’doctors’’, ‘’experts’’. In 1933 Hitler appointed Hermann Goring Minister of the Interior. His first orders were to defund and eliminate police departments so that they would not interfere with his Brown Shirts whose mission it was to riot, burn, beat up and kill citizens in an effort to sway the elections. The Killing Nurses of The Third Reich(‘’just doing our jobs’’): kzbin.info/www/bejne/iKubmJhqltxrjdU Ritual masks/Slave muzzles are for the LIErus/moronavirus. You can start boosting immunity by not breathing in your own co2 and other metabolic waste. Whether the sheeple 'Pass' or 'Fail' the CONvid1984 ‘testing’ . . . . they will go down on record as having 'Tested for Coronavirus' (a clever play on grammar), which when said, SOUNDS like its being reported that they HAVE it. THESE are the figures that get reported Tomorrows Headline: "Large Numbers of People in Salford have Tested for Coronavirus" Perpetrating the hoax still further. The Luciferian "prophecies" concerning the appearing of their god in the very last days as written by Grand Master of the Scottish rite, ALBERT PIKE which state the following: ‘We shall unleash the Nihilists and the atheists, and we shall provoke a formidable social cataclysm which in all its horror will show clearly to the nations the effect of absolute atheism, origin of savagery and of the most bloody turmoil. Then everywhere, the citizens, obliged to defend themselves against the world minority of revolutionaries, will exterminate those destroyers of civilization, and the multitude, disillusioned with Christianity, whose deistic spirits will from that moment be without compass or direction, anxious for an ideal, but without knowing where to render its adoration, will receive the true light through the universal manifestation of the pure doctrine of Lucifer, brought finally out in the public view. This manifestation will result from the general reactionary movement which will follow the destruction of Christianity and atheism, both conquered and exterminated at the same time.’ "No one will enter the New World Order unless he or she will make a pledge to worship Lucifer. No one will enter the New Age unless he will take a Luciferian Initiation." - David Spangler, Director of Planetary Initiative, United Nations "If people let the con artists, I mean ‘scientists’, ‘experts’, professional liars, satan worshiping pedo-cannibals decide what foods they eat and what medicines they take, their bodies will soon be in as sorry a state as are the souls of those who live under tyranny." - Thomas Jefferson “Of all tyrannies, a tyranny sincerely exercised for the good of its victims may be the most oppressive. It would be better to live under robber barons than under omnipotent moral busybodies. The robber baron's cruelty may sometimes sleep, his cupidity may at some point be satiated; but those who torment us for our own good will torment us without end for they do so with the approval of their own conscience." ― C.S. Lewis When the boot of tyranny is on your neck, it matters not whether it's a left or right boot.

[@davidcostadina9208]

Found this man on KZbin, can’t stop listening to him, just an endless pool of information

[@jormtroll7970]

For real and its free😭

[@GuitarLegendvideos]

34:48 Plot twist: There's nobody even in the room with Mike... He's talking to his alter ego

[@SuitedSlime]

I went on a cut and put my fats @ 20g/day. I felt like shit and thought it was just the low calories. I bumped it up to 60 on a wim and now all my lifts are going up. So this just proves to me Mike knows all lol

[@slatermauro2092]

Note to self Takeaways - caloric surplus -0.8 to 1g protein per lb -carbs=1g per lb on light day, 1.5g on moderate, 2g on intense -around 0.5 fat per lb 46:00

[@thepowerliftingchief]

US Government uses outlook... ☹ *cries in a corner over subpar systems*

[@fakecreatinerm9948]

ABSOLUTE GOLD brother, thank you so much! i can’t believe this is free content. You have helped me out tremendously with this video let alone your whole hypertrophy series. Salute from Puerto Rico 🇵🇷 💪🏽

[@foxfox-xx3zk]

😮 OMG he has hair. WTF (╯°□°)╯︵ ┻━┻

[@yl1487]

Not to mention that a vast range of fats are able to supply you with an excellent abundance of protium hydrogen atoms (atomic mass of one corresponding to each unaccompanied proton in the nucleus) - the mitochondrial ATP synthase is most thankful for this abundance of light hydrogen.

[@lauravo3355]

Stupid cortisol... I finally understood what went wrong all those years. Funnily enough, I graduated and, immediately after, started gaining weight and putting on muscle

[@matthewj9832]

Idk if I missed it but for me, I weigh 180, have been eating about 3300-3500 a day, but I wear a whoop on days I have off I burn as little as 1600 on days I work, surf and train I burn up to 4200, it says my average is 2700. I’m just wondering if on days I train I should be eating more then my rest days or keep things the same based on average?

[@NofirstnameNolastname]

What I find weird is that the recommendation for calculating it based on KG gives a totally different number than what is suggested when calculation on pounds when it should give the same results.

[@its_james_fitness]

Hey Mike, ever consider making some conditioning videos? Good conditioning matters. Love the content

[@BOSSDONMAN]

I think he counts his Jiu Jitsu as conditioning

[@NickPKFR]

I don't think he cares about conditioning. I don't think he even needs shampoo tbh

[@elib2670]

Believe that’s a James Hoffman question

[@its_james_fitness]

@@NickPKFR I like it.

[@victortorres.personaltrainer1]

I’m gonna be spending quite a few hours on this playlist. Thanks for the unbelievable amount of knowledge to everyone on the RP team. Love + Peace from the underworld. (I live in Ohio)

[@Entertainment_Station_ES]

I believe if you're obese you can gain muscle in a deficit. Am I wrong?

[@orlandousbrown2368]

Feb 24 I was 193 lbs.. today May 5 I'm 171 lbs. I want to build muscle for now on in the right places.

[@AutoScopeTech]

WTF Dr Mike has hair 😮

[@majdalnajar9998]

Just found your channel from Your video with Greg!! I love your content! So educational!! So thankful for all the education!

[@GUIDE_Nico]

Who else LOVES the intro 🎶 music!?

[@warrenmahy6358]

Love the D&D set in the background! Us geeks can build as well!

[@zacheryfeasel2542]

On your "why calories matter" slide, wouldn't hypocaloric conditions cause intra-cellular muscle loss pathways to turn up? Muscle loss turned up = more catabolism, which is countered by anabolic hypercaloric state. The slide says turn down. Good stuff as always!

[@Taptapfail]

Yep it's a mistake

[@MikeHawk04]

I have to disagree with your point about not being able to make gains in a caloric deficit. I’m currently in a deficit right now, and I’ve seen my bench and my sumo deadlifts go up, I’ve just made sure to keep my protein intake high enough. So far, I’ve dropped about eight or 9 pounds in body weight while doing this. However, one thing I will say is that my strength gains would be greater if I was in a surplus.

[@Slayer666th]

I heard this „i wanna be bigger but don‘t eat more calories“ a few times now and i started to answer E=mc^2. To have more mass you need more energy.

[@alpolacci]

Dr Mike lookin like an absolute CHAD in the thumbnail

[@ianthevanbelzen]

Are there differences in dietary fat intake recommendations for females vs males? Wondering about this because a research suggests females use more intramuscular lipids during exercise, but then also have good insulin sensitivity and glucose uptake (www.frontiersin.org/articles/10.3389/fendo.2014.00195/full). Also in recent reviews it is mentioned but they also mention a lot of confounding factors (www.nature.com/articles/s42255-020-0251-4) So how do you deal with this in practice for bodybuilding and strength athletes?

[@katiek4977]

For protein, does age matter? Is 1gm per lb for a 20 year old the same as 1gm per lb for a 50 year old? I've always heard older people need more protein because their body is inefficient at processing it.

[@ds2k15]

For the lay population, who isn't worried about building muscle, yes. But the 1-1.5 grams per bodyweight recommended here would still be enough for an older person. The term is "anabolic resistance".

[@CaptainManic2010]

The Universe sends me the best, most scientific coaches in the world, to train me, when I am most ready to learn. Thank you for your work. I am ready to learn.

[@yourpops6901]

Using the bodyweight x 12-15 calculation, I get 2100 calories at x15. Using the BMR x 1.76 (moderate activity) formula, I get 2800.

[@AngCJ-18444]

27:00 mins in... but, between c- d ( 1-1.5grns per pound ) doesn't negatively impact muscle growth and if you have body fat to lose/ want to recomp then it's not going to hurt to increase TEE is it?

[@ParvParashar]

Absolutely outstanding video. Thank you! Highly appreciate all the amazing work you do for us. I’m deeply grateful to you for that. 🙏

[@Psilocin-City]

Dr Mike Israetel deserves everything he has. Decade + of studying, getting a doctorate and becoming a professor in the science, plus the experience to use it, and the charisma to teach it, while being selfless enough to share it freely, hours and hours and hours of it over years on the platform, then releasing his own QUALITY apps and books that discuss the topic further and only making a profit from those products + his coaching. What a gift this man is. No scams, lies, misleading info or fake about it. Just quality. Thanks Dr Mike

[@respeezy]

All calories matter

[@respeezy]

@Thomaa Kook If your house is on fire and the fire department comes, it makes no sense for them to spray all houses

[@fepethepenguin8287]

CORRECTION Fats are not most lipogenic.. at all.. Fats Mixed with Carbs are.. Randle Cycle activation Pure Fat or plus Protein, no carbs , hard to gain fat. But then you miss on insulin. But Fat alone does not cause fat gain And people can loose body fat faster eating high fat and protein diet with no carbs Vs Mixing all 3 Similarly... people can loose weight on super high carb no fat

[@MySqueezingArm]

Holy shit Dr.Mike you have actual board games. Hopefully you've tried Pathfinder 2 by now.

[@Psilocin-City]

I just realized that Ashwagandha not only can MAYBE help testosterone but more importantly it lowers cortisol. So if stress and cortisol burns your muscles then ashwa might help you mediate that in case you want to supplement with Carb intake

[@hunterbates9539]

I’m currently working on a bulk and only need about 200 cals to meet my overall calories and a lot of people say just add a serving of nuts/nut butter and I like that idea but then my fat intake would be closer to 100g than 70 and my macros already look like 300C/140P/70F…would more fat be ok to add to my diet or should I maybe bump up the carbs instead?

[@mukeshsinhchavda2174]

I achieved amazing results with the personalized Agoge Diet. Probably the best diet for building muscle fast.

[@kevinuploadingwhatever]

I love it when a video thumbnail has mike half naked. It feels wrong though, even though he's jacked, it's still like looking at my Dad

[@TheTwsa]

Can you have cal surplus around training to make +++ gains and lower cal intake when not close to training to shed the aromatizing fatty tissue? I like training fasted, more pump, more nat. lactic acid = more nat. testosterone prod. that way, and then feed body nicely and kindly afterwards; Will that work as cal surplus, if the surplus is periodically in reg. to being a few hrs. a day only? In my mind it would.

[@unknownstrongman]

What about liquid egg whites and sour patch kids, because I'm in a hurry 😆 🤣

[@rr4298]

Can you explain the phenomenon of big jacked special opps dudes who might do 12 miles in 30 min with 45lb pack . When I try to train for this I can’t keep the weight on .

[@coopmuzzy75]

I wish i had this advice 15 years ago. Wasted years in the gym eating high protein low carbs/low calories and never could understand why i saw limited growth. Chalked it up to genetics.

[@claudiaportella2614]

What if you just finished a bikini competition, and your calories had been drastically reduced. How much of an increase do you start with? Is it that you first go up to maintenance and then go Pat maintenance 10% your help is appreciated

[@HAMMERTOAD]

I watched the first lecture in this series and subscribed to RP+ so I could watch all 8. So much good information!

[@Beats-By-Anthony]

Have fun! They are all worth it!

[@tommyfischer4666]

Your diet should consist of 60% carbo”hydrate” 25% protein 15% fat.

[@leviplumb-kelly5231]

im a bit confused with tracking and weighing macros/calories, if carbs for example are 4kcal/g does that mean that 100g of rice is 400kcal and 100g of potatoes is 400kcal and the same for oats, bread, pasta and so on with every other type of carb? Im trying to figure out how to track so that I can make definitive changes to my diet but I don't know how to track and don't want to become reliant on apps

[@07SSBLAZER]

No, 100g of rice and 100g of potatoes doesnt have the same amount of carbs so their not the same caloric total. What it means is if a 2 foods both have 50 carbs their both getting 200 calories from carbs alone.

[@67hoursAndCounting]

fml, I've been killing myself in the gym the past few months, 6 days a week, but not eating enough protein....sigh At least I found out sooner rather than later

[@turbosupra2jzdragracingtob249]

How can I build muscle and not gain weight? I am near 22% fat at 181# …. Can I just eat more on days I work out?

[@MikeChristou]

If you're transitioning from hypercaloric to hypocaloric, or vice versa, for a bulk/cut, how often would you adjust calories and by how much?

[@gustavtanciulamadsen2928]

Layne Norton has gone through this subject quite a lot, I would recommend looking him up.

[@craigauty6756]

I said the exact same thing this morning when discussing the keto diet “but my body burns fat for fuel” yeah the extra fuel (calories) that you just consumed. It’s would be like having a bigger gas tank on a car but getting less miles because your drove more aggressive. Who cares if your body is burning fat when you put so much more fat in

[@notadoctorshh6544]

Hey Doc, could you possibly consider making a video on keto-carnivore diets and how these diets tie into body building / strength training as well as how the advantages of such diets compare to the disadvantages they pose in terms of muscle building?

[@stevesherman1743]

I am / was on keto and I’ve started to eating carbs before and after each workout. Still low carb the rest of the day. I have more energy and I’m gaining weight now.

[@kalinkamenov9588]

Last but not least there's "Exploding kittens" on the shelf in the background ! Hahahah, you are truly a legend!

[@emilyrussell1222]

Just got an extra 2 biscuits to dunk in my tea whilst watching this, I may have been going about this all wrong......

[@crowneproductions9908]

I've been lifting (again, used to lift in my late teens early 20s and started up again at age 31) about two years and I've definitely been that guy who yo-yos in between bulking and cutting. Overall I know I've gotten stronger and gained muscle but sometimes I wonder if I'm wasting time with the back and fourth...slowing my progress. I think the fastest and most dramatic muscle gain I had was right when I started up I dirty bulked (counted protein but not overall calories) for 8 months and got so big and strong. I also got fat tho. Went from about 180lbs to 220lbs in 8 months. I cut after that and got back down to 185lbs and looked strong. Since then I've been going back and fourth. I'll do 12-16weeks bulking and then flip to a cut and on and on. Gain 10lbs, lose 10lbs. Always between about 185 and 195. I hate lifting on a cut. I just can't make the progress like I do when I'm bulking but I'll eventually get to the last few weeks of the bulk and look in the mirror and feel like I'm getting too fat.. It's like an endless cycle. The good news is that I'm definitely gaining muscle throughout this but it just feels like a long process which I understand building muscle is. It's a long term thing. In 2 more years I'll probably look back and laugh at myself.

[@DadBodFit]

Came for your knowledge, stayed for your analogies!

[@divingmonk]

Where the f is the calculation for "office workers who work out alot? Not surpsing this is left out and also earlier in the video you said you didn't know who used Outlook anymore.

[@MrSameerkhan51]

Thank you, very informative video!! Does it matter if the protien is taken say in 3 meals (70g/meal) compared to 6 (35g/meal)? Does protein gets wasted if someone takes all their daily protein needs at once or two meals on hypercaloric diet? Would appreciate your input

[@ds2k15]

Jeff Nippard did a video on this. kzbin.info/www/bejne/qnvTlYOPmsmKoMU No you're not wasting anything, your body can handle it. It might be better to spread out the intake if you can but there are intermittent fasting studies that suggest you'll get the same results doing it that way (more protein at once).

[@MrSameerkhan51]

@@ds2k15 thanks for sharing, from what I understood from the video is that it's better to spread out protein so all of it can be utilized for muscle building (40g or so per meal) if in caloric surplus and goal is gaining muslce. As for leaning out, seems not to be a big of a deal to consume more than that per meal.

[@jamie5mauser]

Best is to evenly distribute your protein between 3-5 meals throughout the day.

[@MrSameerkhan51]

@@jamie5mauser I understood that part but still not sure if consuming 200 grams in one sitting can be 'All' utilized for muscle building as compared to eating it in several meals. As an example, today I had two very high protein meals, totalled almost 250 grams, I am now not sure if I should consume more protein for the day or just call it a day as my macronutrient has been met. My goal is hypertrophy and my regular food intake is 4 to 5 meals, some days are less frequent but sufficient protein 1g/lb of body weight with hypercaloric diet.

[@SpaghettiToaster]

Spreading it out is the safest bet. Literature is conflicting and there are studies demonstrating both effects. It clearly also depends on how fast-digesting the protein you ate is and how much other stuff, specifically fiber you ate with it, which impacts how fast it is digested. Iirc, literature suggests that you can utilize about 40 grams tops for muscle growth, the rest is metabolized. However, if you're eating anything other than whey, you're not getting all of it all at once, so not all the protein beyond that amount would be wasted. So I'd spread it out roughly evenly to be on the safe side.

[@TheMogulJ]

I love these analogies Doc! 💪😎

[@Unholyspirit]

now it is 0.7-0.81g of protein per lbs just a heads up to anyone

[@alimehrozi2828]

B. Chavez post it note sports nutrition ;)

[@maximusX_]

so if you have high body fat like 25% you still need a calorie surplus to build muscle ???

[@sumdudenorris106]

My outlook settings have been out of date for years. I don't even have the licensing to use outlook, but I still get the notification

[@SaniBravo]

That thumbnail looks like you should be the final boss on Ninja Turtles 🐢

[@santvanitabla]

I tried to make my own diet, but it didn't work. I went to Agoge Diet and let them create diet plan for me. I am delighted with the result...

[@eastcoast4233]

Sadly outlook very widely used in companies and government.

[@vishnu2477]

I tried to make my own diet, but it didn't work. I went to Agoge Diet and let them create diet plan for me. I am delighted with the result

[@magda386]

Is this valid for women too? Specially the amount of fats and their importance for the hormones part

[@richardtrass]

Hope he talks about caffeine at some stage

[@gabrielalvarez2889]

Thank you so much Dr Mike! I’v been learning more from you in the past couple of days then the last couple months of browsing through fitness videos. The content and wisdom that spews out of your mouth resonates so much w me and more people i’m sure. You are truly appreciated. Plus your jokes come just at the right time keeping all this information engaging

[@MrMountain707]

Wow. Good thing you shaved that head lol. You look much better now.

[@ButtmanAtHeart]

businesses use outlook for integration within the company email system

[@ubervin]

Greg Doucette says most of that gain is fat and little muscle. He says you can gain muscle in a calorie deficit.

[@aaronzirbel5129]

Step one for getting huge: uninstall outlook.

[@shanuv12]

I don't know how good these calculations are. I m 220 lbs 5'10 37 years of age male. I consume 1600-2000 calories a day abs workout for 6 days a week still not loosing weight. Hence I m adding 45 min cardio in my schedule. According to this formula I should eat 3000 calories. Even if I reduce by 500 its 2500, still I will gain weight.

[@giuliam2531]

Something tells me that at 220 lbs you're not actually eating 1600-2000 kcal bc I'm 140 lbs, and 2000 is a deficit for me😂 now we're all different but unless you're a genetic exception the first thing that comes to mind is ....are you really precise with the counting?

[@wooshbr758]

Listening to these make me want to train

[@rugbyelite1361]

There's no way that giant head fits with that tiny body 😂. Sry Photoshop

[@karlamartinezleonv.1206]

The sparing grams of protein in carbs and fats counts on the total of protein intake?

[@usbsol]

Just scoop after scoop of Knowledge Isolate Powder 😋

[@SelfSeeded]

i see those d&d books, when we getting character power builds lol

[@josephdestito7997]

If I’m slightly to moderately overweight but train hard. Do I need to still be hyper caloric to gain muscle mass?

[@cjtrouble]

I was 237 lbs last August, and now at 195. I cut my calories significantly. about 1400-1600 per day. 2 days a week though, a "not too crazy" of a cheat meal like a burger or something, to get upwards of 2k+ calories. Mind you, even at 2300 calories, I was still at a deficit. Every single thing I ate though, had a purpose. I aimed for 140-150g protein, 70g carb and 40g fats. Ended up around 1400-1600 calories with chicken, vegies, peanut butter, and a protein bar sometimes. So, my point being, no you dont have to be hypercaloric to gain muscle. I gained a shit ton of muscle during my calorie deficit, and it was a steep deficit. Here's my improvements - Bench press - 225-315 Deadlift - 315-425 Squat - 275-345 TLDR: I lost a shit ton of weight and gained a shit ton of muscle on a very steep and strict calorie deficit. You don't need to be hyper caloric to gain muscle. But, if you're on a diet or a deficit, your macros need to be a top priority. Everything that goes in your mouth needs to serve a purpose towards the macros.

[@eXtra_Baconz]

I just found you and all I can say is THANK YOU! You explain everything I've had question about.

[@dah_bard1160]

This is like university level primary information holy shit

[@cosminpopa4377]

You need more calories. Sais the smurf with 3 chins lol

[@joshmclaughlin1784]

he doesn't want people to know that he eats skyscrapers for lunch

[@andrewswart701]

Thank you for these great lectures!

[@kennyvanwinkle1721]

Thank you KZbin algorithm that brought me to your page.

[@meander8884]

Fats are the bastard stepchild begging at the door... 😂

[@nicole.locker]

OMG your amazing, thank you so much for this valuable content!!!

[@dime4026]

Oh no. I use outlook. Am I a loser now? In defiantly lonely

[@zsssolt152]

According to Harris-Benedict I need 2200 Kcals to maintain. I eat 3000 kcals (I measure precisely I swear) and I maintain my phisique. I mean... you know what I wanna say

[@AmGriffo]

Bro made it personal - work makes me use outlook still D;

[@osmosinsane9611]

Amazing content! Thanx Mike! The best teacher i could ever wished having! 💪🏻