You CAN Be Leaner!

[@FitnessFAQs]

Preach that truth Alex.

[@zoomermcboomer4771]

Ayyy nice to see you here.

[@AlexLeonidas]

Much love Daniel!

[@kaiphan6335]

no way

[@bios546]

So, when's the collab gonna happen?

[@mattL0103]

Podcast time please!

[@Nick-wx3nm]

"You can always be thinner, Look better."

[@benpalmer811]

Lol

[@respectedmastermind]

LOVED THIS REFERENCE

[@nopenope7826]

I got to return some videotapes

[@msmith1845]

texas chainsaw massacre on my CRT

[@progfan1337]

Let's see Paul Allen's physique

[@kronk5072]

The one disclaimer is that this idea becomes more prevalent when someone has lifted for a while. Novices can't use this logic to show muscle that isn't there yet. Besides that, even though I'm biased towards bear mode this is a great video! This message about avoiding self limitations is an important one.

[@VwapTrader]

Why do you like bear mode? Haven’t you noticed XXX is so much better in the 12% to MAX 15% bf?

[@kronk5072]

@@VwapTrader I enjoy the feeling of looking massive in clothing, and I believe in employing the illusion strategies to help while shirtless (daily stomach vaccum and working every aspect of the core hard in particular). Additionally, I enjoy the flexibility and life balance the bear mode philosophy provides, whereas there is much less leeway at the lower body fat percentage. And 15-18% is still lean in the grand scheme of things (15% is leaner compared to 90+% of Americans). Daily cardio is still very doable when in bear mode too; your point only makes sense if the lower body fat had the implication of better heart health (which isn't necessarily true).

[@lode3808]

Kronk knows whats up

[@Aixmad]

Why do you think novices can’t use that logic ? A novice lifter can always recomp instead of bulk n cut, no?

[@kronk5072]

I think recomping is not utilizing this strategy. A recomp stays the same weight to gain muscle and fat, but he's advocating for getting leaner in general. The progression is VERY slow in a recomp, and if you try to cut down too early or even go for "main gaining" serious drawbacks occur. For the cutting, you're not going to look good because muscle isn't showing. Main gaining spins so many people's wheels and leaves them with little to no progress. Recomping CAN work, but I find many people don't stick to it long term. In comparison, a well done bulk or cut will show more results at a faster rate and can provide sustainability through the visual validation. The caveat is they shouldn't bulk and cut the same few pounds due to ab anxiety (which is unfortunately common). If they don't, they will be happier long term.

[@leakimc]

Easily one of the best and realest fitness creators on KZbin

[@AlexLeonidas]

Honored to have a real audience 💯

[@omp365]

massively under-subbed channel.

[@vegangainzhue4548]

Damn dude, you're looking fantastic

[@AlexLeonidas]

Preciate that dude!

[@fxng8882]

Thank you for this video bro, recently dropped from 80kg's to 68kg's over 3 months and have really felt the performance drop. For now, I'm lifting the same numbers as when I was 80kg's but progressive overload has become very slow and difficult. I am much much more leaner and look great but the lack of progress is getting to me mentally, as I was pushing more weight every week on my bulk. This video was literally a god send and your advice really helped me get over my slow progress.

[@DiegoGonzalez-ih8rf]

Hey brother! First of all congratulations on dropping all that weight in such a small amount of time. Second, the reason why you're strength can be affected is because of the time length of the weight loss. You dropped approx 27 pounds in 3 months which is insane. When someone drops 500 gr per week is consider good and 1 pound per week even crazier haha. Like the amazing coach greg says try to drop the weight slower than last time. I am just saying to slow down the process a lil bit, there is no rush. Train harder than last time and drop the weight slow, try to increase the cardio to eat a lil bit more calories to still keep dropping weight. I've been following this advice, my PR's are skyrocketing CRAZY even though I'm mantaining 14-13% body fat. It is possible to loose weight and get stronger just take it slow fella.

[@bios546]

7:08 100% bro you said it man. Bless you bro. Love it to see people saying that now. Too many insta fellas out there just keep pressurizing noobies to push it too hard too fast these days.

[@clintbrooks97]

I fucking love this channel. One of, if not the, best fitness channels on YT.

[@The_Advisor_101]

Hey Alex , how about making a video about bulking and cutting without tracking calories .... i think it would be usefull to a lot of us

[@AlexLeonidas]

That would be a cool video. I know Geoffrey Schofield covered that recently.

[@The_Advisor_101]

@@AlexLeonidas Yeah , he recently talked about intutive eating ! But i think everyone would love to hear your thought and maybe secrets on this one !

[@marionnette6231]

@@The_Advisor_101 @AlphaDestiny yesss

[@josedelacruz1270]

I second this idea. Any time I try intuitive eating I always end up under eating, or mis managing my protein/carbs. I end up spending so much time on my fitness pal out of fear that I won’t hit my goal on presses next workout, or worse, my reps go down . Shit gets annoying.

[@Arctuh]

Alex thanks for all the advice brother! Hit 315 pause bench 315 touch and go close grip bench 164lbs body weight! Gonna try implement conjugate soon!

[@TheCodenaruto]

How long have you lifting bro?

[@Arctuh]

@@TheCodenaruto 6 years, bulked up to around 90kg then cut to 73kg

[@TheCodenaruto]

Arctuh Ooh, damn bruh you have put in the work. Nice! How tall are you btw?

[@Arctuh]

@@TheCodenaruto 5 10

[@TheCodenaruto]

Arctuh theb toh must be quite lean!

[@sonicdash3847]

My favourite new KZbin channel 100%

[@absidyabsidy2727]

Hey Alex, would love to see you go a CLASSIC AlphaDestiny bear mode at some point, maybe this winter or next year, whenever you feel like it, showing us your new takes on conjugate programming focusing on the 6 essential muscle groups! It’s been a little while since you’ve talked about this topic, and it would be cool to see you go back to your roots for a block of time. Would be interesting to see the differences in how you look between now and when you were at your best bear mode levels years in the past. Maybe you could bring the wonderful plant-based bulking meal pics back to the gram too. Just a thought!

[@Zeromeus]

One of the reasons I love this channel so much - you call us out on our BS!

[@ajramirez77]

Most of my adult life I've probably been in the 30-40% body fat but after getting down to around 18-20% body fat, it makes a hell of a difference in lifting and quality of life. I'm very happy with how I'm looking but my goal is to reach 15%. That would be the leanest I've ever been since I was in my early teens

[@nickvoelker7180]

I've been using short lean bulking cycles over the last year or so, I'm on one right now. It's the way to go for me. I always look good, still making progress, and leaning out takes very little effort and time. Literally all I do is add or remove some minor items from my diet to create a calorie surplus or deficit as needed.

[@basha6376]

how short are your bulking cycles? do you eat in a surplus for like a month then cut back down?

[@nickvoelker7180]

@@basha6376 I play around with it quite a bit. I'm on an 8 week bulk right now, and then I'll cut for 4 weeks after. I've done 12 weeks before, and that worked. 4 weeks or a month is a little short too make much progress as far as growth goes. I don't use as large of a surplus either, usually around 250-300cals, and it works.

[@jamesstramer5186]

Really love all the calisthenics content that you put out. Could you please consider making a video about programming your own calisthenics workouts for hypertrophy for those stuck in the beginner/intermediate quagmire?

[@AlexLeonidas]

I'm glad you like the calisthenics content. Absolutely, going to cover all of that!

[@nateramos8935]

@@AlexLeonidas would definitely love to see that my guy. Calisthenics catches my attention the most. Love your content and would be awesome if you made a program on body weight training!

[@jamesstramer5186]

@@AlexLeonidas Thanks you so much brother!

[@ConspiracySundays]

Today is my birthday and I just set up my home gym after it finally came in. Can't wait to get started in it

[@AlexLeonidas]

Happy birthday man!! Let's get those home gym gains.

[@user-qv4fp9vm8u]

Happy birthday bro!!

[@ConspiracySundays]

Thanks guys gonna munch my birthday cake and hit prs with the extra calories

[@jack8998]

Happy birthday!!

[@GR-uc1gq]

The CM conversion to 10% bf was on point for me. I'm 185 cm and my leanest state was 195 and I was about 13-15%

[@kimimatias1096]

Sick lighting, that blue shit goes in. Content is on point as well 🖤

[@SK-ix8jb]

Finally decided to subscribe and turn on all my notifications. Best fitness channel i follow

[@Anton_Pietro]

My guy Alex never falls off.

[@user-zb3lr3ke4f]

10-13 is definitely attainable, I still think that 12-18 is the best for health, aesthetics, and performance for lifetime naturals though

[@zoomermcboomer4771]

That's a big range lol

[@ahmedbokhari7048]

12-15 is best after 15 you start looking soft.

[@Bigbiceps301]

@@ahmedbokhari7048how much should bear more be than like max 16% percent you think?

[@pterpsvin8887]

Could you make a video on how to progress on weighted chin/Pullups. I am having such a hard time progressing on them🙏🏻 Ps keep up the amazing content. You have helped me out so much the last year

[@versacejunior4412]

Yeah we need that calisthenics program your working 🙏

[@pterpsvin8887]

I can do 15 kg 3x5 on weighted Pullups and just hit 20 kg 3x5 on neutral grip chin ups if that helps and I weigh 78-80kg. So I Think I am an intermidate

[@irishscience580]

i need help my forearms are pumped more than back and biceps during pull ups. it has to be a form issue because at this point my forearms are extremely strong

[@user-qv4fp9vm8u]

@@pterpsvin8887 I know I'm not Alex but do you always aim to do 3 sets of 5?

[@cheandjordan]

@@irishscience580 your probs pulling with your elbows towards your chest, slow it down and imagine instead of arms and hands you have chains and hooks, hook the bar and imagine the only way you can pull yourself up is by pulling with your back and bending the bar in half

[@bassebajs]

Man I'm gonna cut a bit, my face looks damn bloated as soon as I gain a bit. I think I'm made to be really lean year round

[@AlexLeonidas]

I feel you on the bloated face part!

[@nicolasklug2311]

Keep the solid ass content coming Alex !

[@Broken-xi5io]

I've been bulking for 15 years, this inspires me to get lean 💪

[@WolfeDanim]

🙏🏾This is what I needed to hear Thanks as always

[@strictlyaesthetic9202]

Thank you for speaking the TRUTH......

[@zachnunya8749]

I’m 6 foot. Intermediate lifter. Just got pretty lean down to 165 lbs. women love it.

[@richardmartinbishop]

I’m at 6’2” 174lbs right now… I thought I was lean at 185, but I got all the way down to 163 before I started feeling bad.

[@aryanmagoo4573]

I am just as excited for that 180 lb Pullup as i was for your 405 bench!

[@nejchumar]

great video alex ... love your channel ❤️

[@animejunkie7791]

Finally started a cut after your over 20% BF% is “fat mode” not bear mode comment. Lost 8 pounds so far, let’s see how this journey goes.

[@inhatzulu]

Absolute truth!!Great topic Alex!

[@ruizgirevoy7998]

Consistent content!!! 👍🏽

[@rapramix]

I agree! I am now a bit out of shape and slowly coming back but at my best I was 85kg(185-190 pound) and 180cm( 5ft 11 inches) and around 20% body fat but few months earlier I was 170 pound and closer to 15 percent. Now that I don’t want to be as strong, there is no reason why I won’t slowly lean down to 165 and I am 190 right now

[@austinlittke5580]

Thanks for being active again dude

[@georgschmidt1252]

Damn looking great Bro!

[@thesupercode]

The difficult thing is that the grass is always greener on the other side. When you are lean, being bulky starts to be desirable. When you are bulky, you think being lean is more ideal. In the end, being bulky is not healthy. Of course, being too lean can mean adverse health too

[@pedrocorreia4695]

Nothing "greener" about being lean and weak and small af

[@cpt.battlecock5264]

@@pedrocorreia4695 i mean there are many lean people ive seen who are clinically underweight in my opinion in the gym and coming and saying, hmmm i need to lose more body fat. And im like hmmmm, whats the point in getting lean when lean people arent even happy with it.

[@ABABABABABABABABABABBBBBB]

Pedro Correia speak for yourself my strength is exactly the same at 11% bodyfat as 20%, and i dont lose too much size, mostly around the lower bicep area which can be fixed by wearing better fitted clothes.

[@cpt.battlecock5264]

@@ABABABABABABABABABABBBBBB if ur strength is the exact same at both percentages, u didnt really push yourself to lift heavier. Thats just it man

[@pedrocorreia4695]

@@ABABABABABABABABABABBBBBB Bulk up again to 20%bf and watch your strength explode... Being lean is just not optimal for max strength and size.. Sorry, just telling you what you NEED to hear, not what you want to hear. Thats just how being natural works. If you want to be huge, lean and very strong you need steroids

[@samedwards678]

I needed this video it's a wake up call!

[@positiveandhealthy2728]

Your tips are so helpful and adorable...!! Imagine the new version of myself ♥️

[@theekomodojoe]

Last year with gyms closed I went from lifting 6 days a week and about 175, to cardio every day and cutting to 137! I lost significant muscle because I wasn't lifting but got peeled lean. Back on weights now for the past year and I'm currently at 163 and haven't added on much fat at all since. It can be done but discipline is 99% of it.

[@Forcefield101]

Amazing amount of information very well presented. Love your videos man

[@hernandez9350]

Have never bulked in my 9 month fitness journey but im 100% sure my diet and training is optimized(to the best of my ability). I recomped and main gained from 5'9 165lbs 19%bf to lowest weight this week 168lbs 10-11%bf wit ab veins running down the center and side of my abs. It is more then possible to main gain and recomp but your results and how lean you can maintain will vary based on your genetics, quality of training and diet these are infinitely bigger factors then how much fat your gaining.

[@AlexLeonidas]

Absolutely man, plus training experience matters a lot in this discussion. When you're advanced, recomping becomes a lot harder (although always doable, just slower progress).

[@hernandez9350]

@@AlexLeonidas this exactly 👍

[@Jake-mc8te]

90% of guys don't get lean because they know deep down they don't actually have that much Muscle

[@AlexLeonidas]

That's real talk my bro

[@nomadicstrength]

That shredded Alex is inevitable with this content!

[@AlexLeonidas]

Temporarily, most likely! Extremely low chance I'll maintain that though.

[@nomadicstrength]

@@AlexLeonidas Hell yeah dude. Learn what ya can, then back to a healthy weight. Enjoy bro!

[@hungry4more1]

I can confirm. I’m average height,natural 213 lbs, and pretty fluffy not much upper body definition, got good muscle size and genetics, most lifts in advanced and elite bench according to that chart. But lack of aesthetics and limited body weight exercise that can be performed is not worth. Under 200 is definitely the way to be

[@camsfitness1745]

I agree, 10 to 12 percent body fat is the best range in my opinion. When i got around 7 years back with very strict diet, exercise, and consistency, i got so fucking ripped. I didnt have much side effects but was always hungry asf even at 3000 to 3500 calorie maintenance phase. I enjoy being at 12 to 20 body fat range better and bulking in terms of strength.

[@Bigbiceps301]

i think 10-12 is fine to cut down too especially for summer but I wouldn’t recommend staying at that BF% percent and just bulk during winter

[@AlexCWill]

A video on volume recommendations for beginners, intermediate, advanced would Be great. I feel the 10-20 set range is too large and can be misinterpreted to think trainees have to do 20 sets for biceps, calves, etc

[@doctordeath2551]

I think this would be a good video because I suck at tracking my volume. Even though I’m seeing gains and improving every week, but I don’t really know how to track my volume I just add more weight with same reps(depends if I’m lifting heavy or not). and keep the same rest time in between sets

[@noahsouth9008]

Mike Israetel has a brilliant series addressing this, I'd suggest checking it out :)

[@AlexCWill]

@@noahsouth9008 I’m quite familiar with his work but think it’s very high for most. His expertise is more so for advanced

[@CrowandRaven]

Alex's shoulder and tricep on his arm look like an oxford comma on the thumbnail. Now that's real definition. Side note, consider defining and spelling out the acronyms you use on your videos within the captions (e.g. FFMI at 1:53). Not every person is used to your vernacular, including myself.

[@delanchan699]

Your back is looking juicier than ever man! Great work

[@bios546]

*FitnessFAQs and AlphaDestiny collab PLEASE!!!*

[@WilsonStrength]

Keep it real man you're awesome! +1 subscriber

[@2jmajjic]

I needed to see this video when it was posted 🤣, im literally coming to this realization on my cut like man i coulda stopped my bulk a lot sooner

[@mikestevens3506]

Me being 5'10 and 162, and only seeing top row of abs/upper obliques after 3 yrs lifting. Still afraid to bulk and getting fatter, or leaning out but being weaker then I already am

[@luke5402]

great vid alex

[@purre25]

This is what i wanna achieve im 190lbs now with a bodyfat percentage around 16 percent. i need to drop 10lbs at minimum by the way my length is 5 11.

[@chrisp6094]

Spitting facts!

[@Arthur-ph5qr]

Appreciate your content man!

[@braden6721]

Can you please do a video on old school bodybuilders like Steve reeves and George eiferman

[@deven9565]

You should make a channel for nutrition, cardio and mindset

[@KurokamiNajimi]

Most people can be 10% or so but I think there are some who genetically struggle getting below 15%

[@Bigbiceps301]

they use it as an excuse

[@RuinedComedian]

Great vid alex

[@pinoyaesthetics]

Im from 2023. You would get to 7-8% bodyfat and get 2nd place at your first natural bodybuilding show.

[@steezyg23]

Perma bulk till I reach bloadlord status

[@TaxEvasi0n]

You need more flexing and posing videos throughout these types of videos, no homo. It's just good for motivation for us natties, when we see someone else with arms, chest, back etc that we would like to one day have. Like a side chest and tricep.

[@liefacts3000]

Thank you for the upload Alex. Im 22% bf. Can't wait to get to 21%

[@ronroyce6]

We miss your QnAs buddy

[@skullkrusher-dx4kg]

Dang im 182 cm lol. Thats 6 ft, im not goaling for 10% though. I just want to stay around 13-15. Gotta catch some discipline.

[@whysoserious6641]

Let me put on enough muscle first before i lose the fat. Lean bulking at the moment.

[@mayukhsen8195]

Love this video, I have never been one to be crazy about being lean, been there did it, but my sandbag presses suffered, went down from 95 kilo to 80kilo when I eas shredded. Didnt cut since 2018, and now I do 100kilo sandbag press for 4 reps and its only increasing. I worked my way up to 100 burpees under 4-5 minutes, and I do that everyday.... And I look like I have a better physique, much more aesthetic, muscular, vascular, and well proportioned than guys at 10 percent body fat. While me being 18-20 percent body fat all the time. Abs aren't everything, the way your body looks is everything.

[@john-carlosynostroza]

5 foot 11. Long-time gym rat with focused nutrition, good program, commitment and dedication. Average genetics. I look pretty good when visible abs and bicep vein and shoulder separation and all that at about 175+.. ish. To be shredded and at what I think is probably around 10 % I have to be about 168 to 170... ish... and I look pretty different with a t-shirt on just from those 5 lb. It's actually kind of shocking how much there's a visible change just from that last 5 lbs... for that reason I mostly stay on the slightly Higher Side and when I dip down those five or seven pounds if I stay there longer than about three weeks I start to feel kind of sad and uninterested in life. As Alex said, when I start to eat again which means adding maybe 500 calories a day or maybe only 300, the difference is huge and I feel totally different within 2 or 3 days max. Anyway, Alex is right on from my experience here and I thank you Alex for your awesome content!

[@shek7403]

We have the same stats, and I’ve been lifting for about 10 years. That’s what I tell most people, you’re not going to be 200 pounds lean. It doesn’t work like that

[@PutTheCookieDown]

Facts here. Really not that hard to maintain 10%. It’s just the process aint nobody want to do. Once, you get there just maintain.

[@ArmandoKozomara]

I'm 6-8 percent year around. I'm in my 20's. 6'3'', 200 lbs.

[@jonnyjonny7812]

That lighting📈📈📈

[@hernandez9350]

It really depends on your goals if all you care about is aesthetic and health then you could easily maintain 10%-12% without complication and still be able to grow muscle.

[@AlexLeonidas]

All about goals at the end of the day

[@Pytliczello]

depends some people just cant be that lean year round without starving themselves

[@hernandez9350]

@@Pytliczello sure but in betting there diet isn't that optimized if there starving at 12%bf. Usually an issue with volume of food not that calories at that point.

[@DDB-91]

@@hernandez9350 - Yeah, I agree. I always give my friend an example of "1 tin of tuna, 2 sweet potatoes boiled, 2 cups of broccoli, half a cup of chopped grean beans and 1 cup of spinach" when he moans at me he can't get lean without starving. The meal I give him every time, thatt I just mentioned, is like 400 calories and is an absolute plate full off food that leaves you full for hours whilst giving you a insane macro-micro profile. Dieting isn't hard when you do it right.

[@professorartlifts1268]

People really assume there is no in-between as far as body fat percentages are concerned. You can look great at a certain level of leanness that doesn't have to equate to single body fat, while maintaining a respectful amount of strength.

[@zhuojunjian5976]

In terms of height and weight proportion, I always see cm should equate to pounds body weight. So if you're 180cm tall you should aim to weigh 180 pounds... and obviously as lean as possible comfortable range of 10 to 12% bf.

[@Bigbiceps301]

So If I’m 5,5 I should be 165CM pounds? I just feel like that’s very heavy

[@VwapTrader]

I believe in Alpha Destiny.

[@molaakk]

I am 240lbs at this point, some ab definition, decent veins and even decent muscle definition.. But I am honest with myself and know that I need to lose atleast 15 to 20lbs.. To feel even better and look better without much of a side effect😅

[@GuillaumeLeValiant]

You nailed it!

[@jonahpeacock2561]

big, shredded or natural pick two

[@StrengthHacksCoaching]

Truth

[@researcher_21c72]

The video quality is top notch. 360p looks like 720p on my phone.

[@william_159]

1080 looks like 4K

[@spinge8026]

I'm 19, 155lb at 20% bf, 5'8, and I wanna bulk to 170. I'm gonna end up a fat fuck again what whatever I'll get Lean next year.

[@oliviermedeiros1019]

In natural bodybuilding, you have 2 choices: -Looking really good and muscular in a shirt but fluffier naked -Looking amazing naked but really less buff in a shirt (I chose the second option)

[@Bigbiceps301]

you can also just wear tighter clothes like just get them tailored around the arms

[@ahmadhanifi4739]

True, most people can be leaner, but it’s about priorities, most people prefer eating whatever they want over an aesthetic physique, and that’s fine and can even be healthy if not taken to an extreme.

[@AlexLeonidas]

Exactly

[@ScEscapism]

I probably fall into the range of the 17% that thought i'm fine here, i can be leaner most likely

[@FermiGBM1]

My face seems to get thin pretty fast for whatever reason when I drop below 164 lbs, so I prefer to manage a bit higher body fat percentages for now.

[@benivory3761]

Great video. Information is on point as always! I recently lost 5KG and my lifts dropped by about 20% but have since mostly bounced back. within 5% of old maxes. I believe more body fat can help especially skinny guys like myself gain muscle faster. It also helps me on my bulking mission because I feel hungrier. Maybe a video on how BF affects hunger, or yet another skinny guys bulking tips video could help a lot of your viewers. Thanks :)

[@pedrocorreia4695]

For me i stay Bear mode year round.. a mini cut here and there but i like the higher bf status. You eat like a king, have max strength and have optimal gains. But props to the people that decide to get lean, its just not for me.

[@AlexLeonidas]

I hear ya Pedro

[@DMRCapitalHill]

Facts I’m 6,0 ft mesomorph, advanced lifter 183 Ripped when I hit 170s I hit the shredded stages 😂 I love the 180s

[@atomerki9759]

Alex, could you make a video about your own conjugate system in detail?

[@alejandrodominguez1784]

Totally agree, I've been dieting for like one month and already lost 5/10 pounds and I think I could go 10 pounds lighter and that would be great for my gymnastics and calisthenics training

[@shapeShashwat]

Yo Alex consider making a video on Vince gironda's neck press Have a good day😊

[@abadi173]

i think being on the lean side is better for me personally because the first place my body stores fat is in my abs, so as soon as i go above 13% body fat everything looks amazing but the abs looks like shit. cant get em all i guess.

[@respectedmastermind]

Around 178-179 cm guy here. I look solid at 78 kg, the solid that make people turn at the beach. I can improve a lot tho, hope to be leaner at same bw next years

[@BaldOmniMan]

Cut from 200-205 to 176 and saw a slight decrease in baseline strength. But now that I’m maintaining that weight, that baseline is making gains. Maingaining is 100% feasible

[@maksimlozanoski]

So u just eat at maintenance or like a 100 calorie surplus?

[@hernandez9350]

I have never bulked insane to me how some people don't think its feasible ig i got bumstead genetics see ya in the olympia natural.

[@hernandez9350]

@@maksimlozanoski I eat maintenance. In this study(pubmed.ncbi.nlm.nih.gov/23679146/) the participants gained negligible muscle gain on a 600 surplus, just eat proper macros and train optimally and you'll see growth how fast is up to genetics and how optimized you are.

[@BaldOmniMan]

@@maksimlozanoski both. I just get leaner over time while not moving down in weight. It will go up over time. But the difference in calories is so minuscule it might as well be maintenance.

[@BaldOmniMan]

@@hernandez9350 nutritional quality is a lot more important than cals when you’re recomping. 100% right

[@cinereus22]

Thank you for the wakeup call

[@varunrao7395]

Can you make a video on running standard in terms of time since u r a big advocate of running.. Like standards for 1mile,3k ,5k and 10k

[@Love-you-too]

I agree, I made most of my gains for 5-6 years gaining 8 more kg without whilst keeping my bodyfat very low. I went too low then at 71kg and under and went up to 72 ish 73 and felt better so I found my sweet spot for circus and gains never went up or down and now am at 79-80 looking the same bodyfat. The look im talking about is pretty much what Alex looked like between 70-72 kg. Im not more muscular, im taller and probably a tad less muscular. And yes I fluctuate somewhat rarely more a consistent kilo on the scale (water weight can make it way more in a day a a few), especially when I’m not fully consistent with the diet to not get fat, and also not get too lean, so I can also make sure that I’m not really cutting and apparently I have the room to grow, so I think I am at the surplus I need.