How you can Build Muscle Without Gaining Fat


CLEAN BULKING FOR SUMMER BOOTY GAINS | The Essentials + How to Build Muscle Without Gaining Fat

Video taken from the channel: MissFitAndNerdy


How to Gain Muscle without getting FAT

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Gain Muscle WITHOUT BULKING!!! Is a Calorie Surplus Needed?

Video taken from the channel: Greg Doucette


How To Add Muscle Without Fat

Video taken from the channel: Paul Revelia


How to Build Muscle Without Gaining Fat

Video taken from the channel: RedDeltaProject


Build Muscle WITHOUT Gaining Fat | Gym Mistakes | Q&A

Video taken from the channel: MattDoesFitness


What is Lean Bulking? | Build Muscle Without Getting Fat

Video taken from the channel: PictureFit

“If your goal is to build muscle, you’ll get the most bang for your protein buck by spreading your daily intake out among all your meals.” As for how much protein you need, she recommends 1.6–1.7 grams of protein per kilogram of bodyweight. How To Build Muscle Without Adding Fat The Most Important Parts Of Building Muscle. Eight words: Eat quality food. Increase your protein. Those rules may The Protein Way Of Life.

Protein, you may have heard, is what your muscles are made of. Well, not quite. The amino acids Find The Sweet. If you’re eating in a calorie surplus but aren’t generating a sufficient growth stimulus through your training plan, you’ll inevitably end up gaining more body fat as opposed to lean muscle.

Gain Muscle Without Gaining Fat: The Bottom Line. As you can see, effective clean bulking is relatively straightforward. All it really comes down to i. If you want to gain muscle without gaining fat, you have to know the difference between lean protein and fat protein. Lean protein can be found in lentils, peas, skinless chicken breast, beans, low-fat cottage cheese, and greek yogurt, shrimp, white fish, egg whites, and lean meat like bison and pork loin.

Jay is the science-based writer and researcher behind everything you’ve seen here. He has 15+ years of experience helping thousands of men and women lose fat, gain muscle, and build their “goal body.” His work has been featured by the likes of Time, The Huffington Post, CNET, Business Week and more, referenced in studies, used in textbooks, quoted in publications, and adapted by coaches. Increase your calories “You can’t gain muscle or weight if you continue to be in a caloric deficit,” says Trink. “You need to take in more calories on a daily or at least weekly basis.” (Most guy.

The idea that you can gain muscle without gaining any fat is a bit of a misnomer and also my issue with this sort of mentality when it comes to trying to add muscle. To gain weight — including muscle weight — you must eat a surplus of calories. Use an online calculatorto determine how many calories you use daily, according to your age, size, gender and activity level. Then, increase this number by 250 to 500 calories to determine a daily caloric intake target that encourages muscle gain. Strength training and other exercise help you build lean tissue, rather than just pile on fat, when you gain weight.

Aim to address all of the major muscle groups, including the legs, hips, back, chest, shoulders, arms and abdominals. The right blend of heavy strength work, higher-rep, bodybuilding exercises, and even (gasp) cardio to optimize muscle building without getting fat. The four models that outline how much muscle you can build naturally.

This is humbling, to say the least. How to build lean muscle with minimum fat gain.

List of related literature:

Many people with muscle dysmorphia use food supplements, such as protein powders and creatine, to gain muscle and lose fat.

“Understanding Body Dysmorphic Disorder” by Katharine A. Phillips
from Understanding Body Dysmorphic Disorder
by Katharine A. Phillips
Oxford University Press, 2009

Gaining muscle is the only truly healthful way to gain weight and increase size without running the risk of creating hormonal imbalances that result from harboring excess body fat.

“The 80/10/10 Diet: Balancing Your Health, Your Weight, and Your LIfe One Luscious Bite at a Time” by Douglas Graham
from The 80/10/10 Diet: Balancing Your Health, Your Weight, and Your LIfe One Luscious Bite at a Time
by Douglas Graham
FoodnSport Press, 2012

A bulking plan is the fastest way to gain muscle.

“Train Like a Bodybuilder: Get Lean. Get Big. Get Strong.” by Erin Stern
from Train Like a Bodybuilder: Get Lean. Get Big. Get Strong.
by Erin Stern
DK Publishing, 2019

Or to gain muscle without gaining fat at the same time?

“The Ultimate Diet 2.0” by Lyle McDonald
from The Ultimate Diet 2.0
by Lyle McDonald
Lyle McDonald, 2003

Gaining weight is a particular problem for ectomorphs and, of course, you simply cannot gain muscle size without gaining weight, too.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

Endomorphs find it easy to gain fat, but harder to gain muscle.

“Beauty around the World: A Cultural Encyclopedia” by Erin Kenny, Elizabeth Gackstetter Nichols Ph.D.
from Beauty around the World: A Cultural Encyclopedia
by Erin Kenny, Elizabeth Gackstetter Nichols Ph.D.
ABC-CLIO, 2017

Naturally, you can go on a selective bodybuilding program.

“Power to the People!: Russian Strength Training Secrets for Every American” by Pavel Tsatsouline
from Power to the People!: Russian Strength Training Secrets for Every American
by Pavel Tsatsouline
Dragon Door Publications, 2000

Nevertheless, the notion of gaining muscle, with the inevitable consequence of gaining fat, is still deeply rooted, and rightly so.

“Maximum Muscle, Minimum Fat: The Secret Science Behind Physical Transformation” by Ori Hofmekler, Marty Gallagher
from Maximum Muscle, Minimum Fat: The Secret Science Behind Physical Transformation
by Ori Hofmekler, Marty Gallagher
North Atlantic Books, 2008

Trying to gain muscle and lose fat at the same time is generally impossible, except for beginners.

“The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner” by Lyle McDonald, Elzi Volk
from The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner
by Lyle McDonald, Elzi Volk
Lyle McDonald, 1998

If you’ve been training consistently for at least 1 year, you’ll have to accept that when you increase your calorie intake to gain muscle, you’ll also gain some fat.

“Men's Health The Book of Muscle: The World's Most Authoritative Guide to Building Your Body” by Lou Schuler, Ian King, Editors of Men's Health Magazi
from Men’s Health The Book of Muscle: The World’s Most Authoritative Guide to Building Your Body
by Lou Schuler, Ian King, Editors of Men’s Health Magazi
Potter/Ten Speed/Harmony/Rodale, 2003

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • So I think a lot of people don’t like to hear it depends but in any weight relate topic. It depends definitely does apply! Mainly due to so many of use being so unique in comparison to one another. A lot of actors can play in factor. In this case for example I can be 5,5” and be extremely and start lean bulking and can eat more than someone who just started off and wants to lean bulk… due to 1 my body will naturally expend more energy and will retain less for fat! While on the other hand a 6,3” person can weigh the same as me but be moderate in terms of muscle percentage and would have to stay close to balanced macro intake. That’s just one small idea too

  • Hi there, have you considered Custokebon Secrets yet? Just do a google search engine search. On there you will discover a great tips about how exactly you can lost crazy amounts of weight. Why not give it a chance? perhaps it’s going to work for you too.

  • I’m skinny as it is I’m 25 and weigh 120Ibs. Im one of those guys that want to gain muscle without gaining weight. Like I wanna stay skinny but gain some muscle. More like a swimmers build type of skinny.

  • Just visit website NextLevelDiet and get personalized Diet and Training plan with amazing tips. I lost 15kg in two months. Finally, I have a six pack.

  • Anyone know what is Custokebon Secrets about? I hear many individuals lost tons of weight with Custokebon Secrets (look on google search engine).

  • I think the best way to bulk for people like me that love junk food is to track your calories but eat what you want but still making sure it’s has a good amount of protein and the best food for this is pizza I’ve been eating pizza 2-3 times a week and I’ve never been bigger or stronger in my life and I haven’t gained much fat

    Edit: a full box of a thin crust pizza from little Caesar’s has over 60g of protein and no more than 2k calories I think the calories for it is like 1,700

  • Is there a better feeling than eating a pizza without a guilt knowing that it wouldn’t mess up your fitness plans? *Next Level Diet*, thank you for everything!

  • Personally, I don’t like gyms. They are so crowded and I can’t do my workout there. I decided to take bodyweight training plan from *Next Level Diet*. Training plan is great and I can do it from home. They also give you diet plan which supports your fitness goals.

  • I always avoided diets because I thought I wouldn’t be able to eat pizza or pancakes. Diet plan I got from NextLevelDiet allows me to have cheat meals and still keep my fitness journey on track. If you don’t believe me, visit their site and try it yourself.

  • This is awesome. I’d actually like a video or two, or series, where you go to the gym and just show us the workouts you do (chest, shoulders, back, arms, legs, etc)…

  • I was taking fat loss pills and almost seriously harmed my health. Now I realise that diet is not pills and teas, but structured plan full of nutritionally rich foods. Visit NextLevelDiet and get a real diet, stop taking fuc*ing pills.

  • As expert, I believe Custokebon Secrets can be good way to lost tons of weight. Why not give it a shot? perhaps it will work for you too.

  • Many thanks for all these information! I am a 49kg woman and I wonder if having 50g of fat is it optimal for hormonal health. I am currently in mini-cut but I am more lowering my carbs and keeping my fat. I would like to have your advice on it, isn’t it too low to have 50g of fat? (Former anorexia years ago,I was 40kg and was sticking to these 1g/fat per kg…) Thank you in advance!

  • You’re enthusiasm for these subjects and your general disposition is really contagious, I have no need for increased leg mass as I already have more muscle in my legs due to years of running training and skating but it’s still really enjoyable to watch your videos and see you talk about your journey. Looking forward to the next video keep up the hard and good work it’s much appreciated to see others doing what they love.

  • As someone who was super skinny I had to eat around 3900 calories a day with a moderate activity to gain weight and from the looks of my body alot of the weight was muscle but being in a deficit I was not able to build muscle except in my first year of lifting I would bet if u don’t have great genetics or in ur early stages of lifting most people can’t either

  • Can you do a vid on your favorite leggings/excercise shoes? I messed uppppp my metabolism but you inspired me to start a lean bulk btw ABD I LOVE IT AND YOUUU

  • HELP PLEASE! How much weight should I be aiming to gain per month, because I’ve been reading everywhere that you should not be gaining more than 2.5 pounds per month, and I gained 4.4 pounds this last month (I am a begginer) I don’t know if l should cut my calories or is this just newbie gains, I dont want to gain fat But also I dont want to hinder my progress

  • Its not about what is possible. It is about what is effective. Building muscle is hard. Not to mention ampk will slow muscle growth. A slight calorie surplus (agree you cant measure exactly) with a slight insulin elevation will help. Since there also is no effective way of measuring muscle growth either, its probably better to be safe then sorry. But I agree one can build muscle on a deficit, the question is how effectively?

  • Very informative video as usual, but there is something i don’t agree with, this is about the protein intake. Research has shown that 1.6-1.8g/kg of body weight is enough, i want to have your thoughts on that. Thanks for all of your videos��

  • I was taking fat loss pills and almost seriously harmed my health. Now I realise that diet is not pills and teas, but structured plan full of nutritionally rich foods. Visit Next Level Diet and get a real diet, stop taking fuc*ing pills.

  • I just wanna say ur company gave me some of the finest quality tshirts ever! Huge props to you for providing your fans with high quality merch. Let’s get you to 1 million subscribers!!!

  • Paul, I’ve been sending you DMs on instagram, you haven’t opened any. Could I contact you via email or? I have some burning questions. TIA!

  • In order to gain more muscle, there are only two things to consider: training and a good diet. Thankfully, we have Next Level Diet that provides both training and diet plan. Try not to visit their website. Trust me, you can’t.

  • I have to eat clean and keep my carbs low. Or else I won’t get cut and my abs hide from me. If I don’t include cardio I get fat. If i over eat i get acid reflux, bloating, and indigestion and have to eat tums and rolaids and take prilosec. I used to be able to eat almost anything within moderation and never get fat or lose my abs.

  • NextLevelDiet really took my diet to the next level. Not only diet, but life. I can see improvements in many aspects of my life. Guys, you rock! #NextLevelDiet

  • What is the sweet spot between adding muscle to fat ratio? Adding 0,5% bodyweight pr week? Also how often and how long should the workouts be? 5 times a week x 1 hour?

  • I see lots of people keep on talking about Custokebon Secrets (look on google search engine). But Im uncertain if it’s good. Have you ever tried this popular weight loss system?

  • I’m so tired of seeing V shred ads because I get to the actual fitness information I’m here for. One day we’ll see coach Greg ads before his own videos

  • Paul I have a question, I’ve always been overweight but over the last 15 months have been working out fairly regularly, but always in a defecit. I’ve made some noob gains definitely or perhaps it appears that way as I am now relatively lean and perhaps the muscles just look more defined now. My question is though as I have never really training properly in a surplus before could I still potentially see good gains if/when I do decide to do a slow bulk or will my progress be slower now I have been training for over a year?

  • In order to gain more muscle, there are only two things to consider: training and a good diet. Thankfully, we have Next Level Diet that provides both training and diet plan. Try not to visit their website. Trust me, you can’t.

  • As I started following diet and training plan from *Next Level Diet*, I took my confidence to the next level. Girls finally started noticing me.

  • I always avoided diets because I thought I wouldn’t be able to eat pizza or pancakes. Diet plan I got from NextLevelDiet allows me to have cheat meals and still keep my fitness journey on track. If you don’t believe me, visit their site and try it yourself.

  • Man fuck bulking. I fell into that trap with he damn 5X5. Yeah I got strong and it was awesome, but I couldn’t fit in any pants, I was always chaffing so fucking running hurt, I always felt like shit. I got injured (not gym related) and was so depressed I couldn’t deadlift. Got into calisthenics, which moved to weighted calisthenics and bands, lost weight and I feel amazing, look so much better

  • I am bulking currently. Going great. I am also weight training and calisthenic training and constantly increasing volume. I want to go up to 195 lbs. my surplus is pretty light. Something like 300 calories positive. I also do hiit. Some cardio is important as it helps boost agility, stamina, and endurance. Especially hiit.

  • Since I discovered Paul and learned to start tracking my macros, I realized how much I was greatly under eating protein (and I’m in the getting lean process) ��

  • What is the best way to lost a ton of weight? I read lots of good opinions on the internet about how Custokebon Secrets can assist you lost lots of fat. Has anybody tested out this popular lose weight secrets?

  • That’s some quality advice right there. Stay consistent and fuel your workouts with quality food that’s brilliantly simple. I just love it.

  • Hey girl, I would love to hear stories about your sport or entrepreneurship background(how you got into self development, what initiatives you took to start your growth and your brand, why you started YouTube etc.):)

    Also, what’s something you’ve always wanted to do but haven’t gotten to yet?

  • Actually, can I get stronger without getting larger and putting on weight? love to box and stay flexible and nimble with speed, as I loose weight, power diminishes, as I gain muscle through hypertrophic conditioning I lose speed and gain power, and start to get bound which I dont care for, striking a balance with training and dieting is extremely difficult. Can you match cardio to your weight gain?

  • Im defs not a scientist.. but if u cut as much sugar out of ur food as possible u wont put much fat on. Fat free food is complete bullshit coz it packed with sugar n salt. U need fat carbs n all th good stuff. Just not sugar. Sugar puts on bad weight. U get rid of that and ur active doin weights n shit thats all u need. Oh plus sugar is a carcinogen. U will feel so much better without it.

  • Dr Who is amazing I am rewatching season 4 with Donna, and I freaking love it! I can’t decide who’s my fav… maybe David Tennant? Although I love all the others too! I dunno… Either way it is one of my most fav shows that I have rewatched so many times I have lost count lol! xx

  • I have a question. I wanna get way bigger for football. I wanna gain 30lbs in 4 months. So are you saying I don’t have to eat in a surplus to gain this weight. I want it to be mainly muscle but really I just need the extra weight. Can I gain this muscle weight without being on a calorie surplus.

  • In my experience, not possible to gain muscle without gaining some body fat unless you’re a newbie, or you’re on steroids.

    In general, I recommend people to gain between 0.25% 0.5% of their bodyweight per week.

    Good video man!

  • it seems whenever I go over maintenance calories, my body holds water in the fat cells and I lose definition unless i restrict or hold maintenance, ive been doing this for so long that I know how my body will respond to surplus or defecit. I believe its just my body preparing to store fat and I have learned to accept that it is a normal process but learning to accept that took awhile.

  • Of course you don’t have to be in a caloric surplus to gain muscle. As long as you are eating proper amounts of protein and drop your caloric intake by 1000 cal or so, you can drop weight And build muscle.
    Problem is that not many people are capable of that degree of discipline.

  • You don’t have to put on fat to build muscle, especially if you’re newer to the gym. I’ve been training for 4 years and I have been roughly the same bodyfat percentage the entire time, what’s the difference? I’ve put on 35lbs in that time.

  • This guy is an absolute tool and disgrace to the fitness community. Why call people stupid for using calorie calculators? Of course it’s not going to be exact but if someone is trying, why would you degrade them for it? And it’s damn near impossible to build muscle while in a caloric deficit unless you’re a beginner. I’m still baffled this quack has so many followers

  • Let’s say you’re at 200c 150f & 200p
    Would it make sense instead of doing the 4-6 week lower carb to maybe a more permanent switch in macros to
    150c 200f & 200p
    And increase your protein and fats after that proportionally while keeping carbs @ 150?

  • Can’t we eat less calories but more protein intake building muscle by giving the main component whilst burning calories meaning burn fat

  • Im no professional at all but my favorite/the best ab workouts in my opinion are hanging leg lifts and lying leg lifts pushing your feet to the air after lifting them up and pushing your back up a bit aswell

  • I do lean bulking, I use to do calisthenics. Ofc a circuit of 4-6 exercises and then you take a break and then repeat.
    I translated it over to weight lifting as in, bench press 6-8
    Cable flies 6-8, incline dumbell press 6-8, decline dumbell press 6-8 rest 3:00 just starting out, and this is still getting the endurance you need so it won’t just build mass but actually give you that lean muscle, but it will take a little longer than just if you do bench press and rest right after one set.
    And after you do that without rest with a 3 min break in between 3 times do a circuit of body weight that targets that muscle of 4-6 with no rest period.

    That is how you lean bulk

  • Isn’t 1.6 g of protein too little? I’ve always been told that you should normally do 2/3. And I’ve always struggled to get all those proteins. Seeing the 1.6 does relieve me of some extra burdens

  • Hey, I just want to chime in and say that your vids are fantastic! You’re a BREATH OF FRESH AIR among the other stale lifters. I love how you don’t curse in your vids at all, teach your son the importance of being good, and are a good person yourself, too. There’s a lot of heart in your videos and a lot of innocence something which is very rare in this world. I cannot overstate the importance and need for people like you in this world. I hope your channel becomes the biggest channel among lifters and you get a lot of success.
    P.S. Your son is an angel. So so precious.
    Thumbs up. Take care.

  • If you add more muscle than fat you still end up leaner and if you eat right that’s going to happen when you’re noob If you diet is not awful

  • Imagine having everything you need for successfull body transformation in one place?! Yeah, it’s possible, the website called NextLevelDiet leaves you full-packed and ready for melting off those extra pounds.

  • if you are starting from skinny you can just measure your weight like twice a day and feeling your abs fat then adjusting accordingly

  • Oh no, not again with that myth that you can naturally gain almost 40lbs of muscle in 4 or 5 years of lifting… I can feel Greg Doucette lurking on this vid:)

  • thank youuuuuu for turning the intro/outro volume down <3 I learned to watch your videos only when I'm just after a meal because otherwise you're a little sneaky craving generator:D these waffles look sooooo good.

  • @ Mr Meadows regarding issues the opposite direction large caloric deficit and minimal carbs, can you see the same issues with softness and lack of pump? I’ll assume it’s solely related to fueling the system particularly 2-a-day splits.?

  • Hi there, I just wondered how you dealt with working out when your son was a new born?
    I seem to just have no chance at all to get to the gym! It’s been 6 weeks and all I’ve done is home workouts!

    If you realistically only have 2-3 days to workout, would you go for all compound type workouts even if I’ve been working out for years?

  • Study’s have showed that is around 1.8-2.2 gr. of protein/kg while you want to gain muscle, and also a huge importance will gave the counter of carbs that you eat(8-10 gr./kg.) Either way you can eat all of those and have a small number of calories if you eat clean.
    Lean bulking can be done, but is slow and not many people will have the patience to do so. Tried myself and gained 4 kg over a year.

  • Insightful video as always, Matt! I apologise to show up in your comments like this, however I have dipped my feet into the YouTube fitness scene in order to provide a relieving sense of raw personality and no bullshit content. The start I’ve made has been exceptionally strong, however I am adamant on pushing this momentum forward to reach the first 1,000 subs. I upload consistent content and I am precise with editing. Check me out if you’re interested in easy-to-watch content such as Matt’s and comment on my videos with criticism, feedback, or encouragement. THANK YOU PEOPLE!

  • So simple, yet so effective. That’s how would I describe diet plan from *Next Level Diet*. Now I belive that simplicity is the key to brilliance.

  • This video is definitely wonderful! It helps me remember of times when my wife used Custokebon Secrets to get rid of 18 pounds and enjoy being healthy again! Many people would like to lose fat, but we also require to stay healthy, and that is what Custokebon Secrets given.

  • Wow the example with your hands is amazing! Functional demand. Make me think of overtraining and damage your skin to often. Will it repair if it’s damaged to often ��

  • Thank you so much john. Exactly what ive been experiencing with a slight caloric suprlus. Ill try this. What % of carbs should someone pull back in for those few weeks john?

  • Guys I need help. Here’s a bit of back story
    Im 15 years old, 5’6″
    I used to weigh 77kg 3 months ago but i went into a drastic deficit of 800 calories to lose weight in 3 months. I’m now at 63kg, eating 1,600 calories every day. My maintenance is 2400 calories. I now want to build muscle but not gain any fat back. How do I adjust my calories back and gain some muscle on top of my resistant training?

  • I’ve been lifting for 7 years and I finally understand this concept explained under 5 minutes. One step back and two step forward… I shall live by this mantra. Thank you Guruji ����

  • Damn, you explained something that 99 thousand fitness influencers can never get across, likely because they don’t know it themselves…instant sub here!

  • I’m down to 23% fat from 31% this January 2019. I feel awesome and healthier. Thanks for all the great information and tips! Love your channel ❤️

  • Funny to see this from 2 years ago. I’ve been doing keto and fasting to lose weight the last year now adding carb cycling to build muscle. Basically the same thing just different timing

  • riding a horse around Sainsburries. Sansburrrrieeeessss. Sanesburrrrrrrreee.. Why, me auntie’s got a wee hibber just round the bend from there! She’ll be clicking her boots and twirling her monacle if youre out for a jaunt in nothing but your skivvies govna!

  • I LOST 40kg!!! Now I’m feeling healthy. I only followed tips from website called *Next Level Diet*. They provided me with 30 meal plan, training plan, fitness tips and healthy recipes. Visit their site and make your own body transfromation!!!

  • Will the system you talked about here also help if most of your fat is in the stomach area? I’m 5’6″ tall 140 pounds and need to get rid of the belly and i’m 51. Does age have any factor with what you have spoken of in this video?

  • Blood sugar control is key. Nice explanation. First time I did a show, very inexperienced. I ate like hell non stop, gained, but gained quite a bit of fat along with it. Went through those ‘signs’ you mentioned, but didn’t heed the warning signs. When I dieted for the show, muscle loss happened because I had so much more fat to lose, and if you are natural, to hit that 5% bodyfat or so, muscle sacrifice is inevitable. You are spot on.

  • I wish my 240 lbs (currently) looked like your 240 lbs sir just saying lol. Although I’m at 18% bf at that weight I still wish I looked more like the part of a guy who’s been lifting for 10 years like I have.

    I’m curious what your thoughts are on something. Since I’m a classic endo body type would you say a higher fat to carb ratio would work better? Maybe 20-30% of total calories being carbs strictly pre and post workout and the remainder of calories coming from fats? For example I’m currently taking in 240p/150c/150f 5 months into my reverse dieting phase. Up until two months ago I was eating 300c a day but switched to higher fats bc of bloating issues and I was concerned about having some insulin sensitivity issues as well. I apologize for the long message on this platform, just wanted to give you the full details the best I could. Again just curious what your thoughts/advice would be. Thanks for all that you do sir as always!

  • Let me ask you something what’s your deadlift, bench and squat? Like it doesn’t have to be exact just an approximation. I have a good reason for asking you this Matt.

  • I am living proof. Now, I am no body builder of any sorts; just an “average Joe”. I did, however, go from 225 to 185, lost six inches off my waist, and gained muscle at the same time. I didn’t do it in a few month “cycle” LOL. It took me about 2 years with best results coming in the last 6 months after I had done extensive research in biology and physiology, gained muscle, and gotten in tune with my own body. Honestly, I lost the first two inches off my waist and the scales didn’t really move. So anyone saying you can’t lean and build muscle at the same time agreeably don’t know what they are talking about.
    Some people will call me crazy, but my new body set point is 180-185# to date. If my body weight tries to dip below 180 my hunger increases and then tapers off as my body weight approaches 185#. Now, this is without hitting the gym and just maintaining day to day during this time when the gyms have been closed. Of course, the harder I train my appetite goes up slightly but I don’t just keep gaining. I am not calling fact or fiction, this is just my personal experience. My new goal is to lose another inch off my waistline and build more muscle….it will happen. I don’t weigh myself for progress, I use the mirror and my clothes for that. I only weighed myself to investigate the ups and downs of my hunger mechanism and found the correlation.

  • Thank you sir for answering my question, great info. Will do.

    The patience thing is what gets me all the time. Need to work on it.

  • How many calories do I need to eat to gain muscle?
    Doc PHD Greg (aka my local General Practitioner) “Being gay is awesome.”
    Me Eats a penis.

  • John great info. Interesting comments about the effects of long term high carbs consumption on insulin release. Is this only an issue when your consuming more calories then you burn or is high carb an issue if your following a calorie deficit diet? Hope that makes sense??

  • But you didn’t even talk about proteins. Idk, you’re the pro here, but this advice is towards carbos exclusively. I thought that if you were in a caloric deficit, but high protein intake, you’d gain muscle anyways. I know the role of carbos while building muscle, but if you lower their intake, you should gain muscle if the protein intake is the same.

  • wow great video i was just experiencing this and i honestly thought to do a mini diet myself but now that i see you explain it like so, im 100% going to do a shorter cut now. thanks!

  • I just wanted to have flat belly, so I tried fat loss plan from *Next Level Diet*. Guess what? I lost my beer belly in just 30 days. Now I want a six pack:D

  • I’m deep into pre cycle cutting as close to natural as possible. I’m planning on waiting until I’m conditioned before going into a solid bulk. What do you think John keep cutting for condition or start the bulk sitting with a little bit of BF.

  • I feel like I’ve been lied to for as long as I can remember, always thought being 300-500 calories above maintenance is the way to bulk but Greg here just shouted at me repeatedly in each video I watched and now I think otherwise �� I’ve now lost 51lbs in 5 months (too much too quickly?) Went from 211lbs to 160lbs, so now im just going to eat whatever amount I have to to maintain my weight and work out hard and see where that takes me, wish me luck ���� peace ✌

  • Good video, I seem to be losing fat but not pounds. But I have h.b.p. and weight seems to be so important to having low blood pressure. Maybe I should concentrate more on the cardio effect of working out, and not be as much with the muscle gain. Or at least sacrifice some muscle for weight loss. thanks

  • I heard some guy lost 12kg in just one month by following diet plan from *Next Level Diet*, so I tried that too. Although I didn’t lose that much, I could say this thing really works and it’s definitely worth trying

  • Oh Gawd did I misclick or something, my two favorite things a Geordie and a giant Triangle (Math), to quote the great Gordon Ramsey F_ me!

  • Girls don’t like skinny boys! Get muscles like me. I got 3kg of lean muscle in one month. The secret is website called *Next Level Diet*, because I followed their 30 days meal plan. IM FU**ING STRONG NOW!!!

  • HOW CAN I GET IN TOUCH WITH YOU MATT? Im sending mail, IG chats, am active here and still can not get in touch?!? I mean, are you only available if i decide to go with a workout plan?But what if a potential client has some question about the plan? Matt? Anyone? How to contact Matt!?!?

  • Just gonna throw this out there….the LOW amount of body fat you currently have is EXTREMELY unhealthy. Its great to be fit and have good muscle tone and mass, but not at the expense of depleting healthy fat tissue to that degree.

  • i gain muscle only when i get fat to. Why? Because when u are watching how much calories you need to eat you are over you will never get big. Yes i try as he was saying does not work for me. When i start cutting than i have more muscles.. People who was never get fat they are never big.

  • Recently started a youtube channel and i wanted to share my progress in the gym and also my transformation. I would love if you can take a look! /PHL:)

  • @mattdoesfitness Matt, on myproteins website there are few diffrent proteins, I was wondering which one you are using and recommending. Impact Whey Protein, THE Whey (pro), Impact Whey Isolate, and have you thought about trying vegan protein? thanks man and keep up the great videos!

  • Thank you John! Been experiencing these simptoms for the past few weeks and man I’m really glad you made this video! Keep up the good work

  • In my 20s I had built a physique I was happy with so all I wanted to do was maintain it. The problem is that it is hard to maintain 8 or 9% bodyfat, at least it was for me. So i would do mini or micro diets every time I saw my weight get 5-10 lbs above my ideal which at the time was 195 lbs. After about two to three weeks on this micro diet Id be back to 195 and could then spend the next couple months eating more or less, whatever I wanted. This worked really well for me but if youre trying to add muscle each year youll probably want to wait longer before dieting, maybe 15-20 lbs.

  • I think there’s a couple things you failed to mention here. even with your 250 lb weight gain in college it wasn’t obese or grossly fat by any means. but it was bulking and what happened most likely was you built a pretty significant solid physique under the layer of fat you built during this bulk that was revealed when you shredded. yes newbie gains can be pretty significant right at the very beginning just eating at maintenance you won’t get any fat and you’ll build muscle. But for novice lifters it doesn’t hurt to bulk up two to three times to build a significant amount of muscle to reveal when cutting. Especially if you want faster results. Also I don’t believe there is any magic macro split out there this is relative to people’s genetics and individual needs. sure adequate amounts of protein are needed but this is still also a very overestimated percentage 9 out of 10 times as well. people are saying you need more than you actually need. Carbs and fats could even be split almost fifty-fifty with the remaining calories you have left after proteins been plugged in. I think it would be better to say gaining some fat is necessary when wanting to build a significant amount of muscle at a respectable speed. it doesn’t take a huge calorie surplus to build muscle but if you overdo it fat spillage will be incredible. And as we become more advanced during this quote on quote bulking process but this will be for more advanced lifters only

  • I started eating more and I feel like I’m gaining more muscle but, I’m not counting calories. I eat at home, and once a month I eat out. I hardly eat any sugar and no soda. Im at X2 times a week

  • Can someone give me an answer to this question as I can’t seem to find a conclusive answer after researching: But does what you eat matter or is it just the calories that matter? E.g. I know you will put in fat if all you ate was vegetables but in a calories surplus but what would happen if you ate nothing but junk foods (fries, pizza etc) but in a calories deficit? Thanks

  • I’ve lost 110 pounds and gained muscle while eating at a big deficit. Pretty sure my body took the extra calories from my body fat. It’s easy for fatasses to do that.

  • When someone asks me “How to get a six pack?”, I always recommend website Next Level Diet because you get personalized DIET plan, TRAINING plan, FITNESS tips, and HEALTHY recipes. It’s everything you need to get six pack in one month!

  • I made my body transformation. I was able to lost 15lbs for only one month and finally started feeling healthy. I took plan from NextLevelDiet and followed their tips. Thank you #*Next Level Diet*

  • Thanks I really needed to hear this! I’ve recently had pain in my lower left stomach and I think it’s because I’ve been in taking too many calories specifically carbs… anyone else had this problem?

  • If you think for one second having your gf walking around in the background in her panties is going to get me to watch more videos….your absolutely right Haha! great info as always and I LOVE the cookbook! Thanks for what you do!!

  • These are the videos i fucking needed, i want to gain muscle cause i was kinda skinny fat, didnt knew wtf should i do cause for certain i didnt want more fat. Guess what, entered deficit, fat is melting, muscles are growing, in only 17 days i went from no visible abs, to visible but not defined, fat around the love handles disappeared and the upper chest and arms got more veiny full, defined, i basically had no chest, now i can play with the pecs. You gotta love beginner gains man. Oh and i stayed consistent as fuck but nit torturing me with the food.
    Yeah sure is good to be “bulking” and eating whatever the heck you want but you’ll end up a fat unmotivated fuck. I kniw guys who worked out for years and they are big and fat because the muscles are hidden under all that nastiness. Work smart and harder than last time. Thank you Coach!

  • Sounds good, but isnt it hard mentaly to adapt to a 4-6 week cutting period just like that? You will be hungry and start thinking you loosing your gains?

  • Make it simple. Visit website NextLevelDiet, select food you like and thats it:D They give you complete 30 days meal plan which contains only food you have selected, training plan and fitness tips to boost your results. #*Next Level Diet*

  • For guys who are at 15-18% body fat, and wanting to lose fat but keep muscle (>15% goal), do you recommend more cardio or should we try to just build up more muscle since it makes ripping off fat easier? I know specifics are required for your clients, but just in general Im wondering whats most efficient to lose that last 10 pounds of fluff on the low back and stomach.

  • i am not even using any of those supplements… xD i dunno people if they can drink 1gallon of milk on one whole day cuz that’s how i got big legitimately… no joke

  • this explains why I have been able to get down to 9% body fat and have an outline of abs but not really defined whilst my chest, arms and shoulders look sculpted thanks for the info. For a while I was convinced my BF readings were BS but I have used multiple methods and they all have me between 9 and 11%

  • My biggest issue with the idea that you can’t gain muscle and lose fat is that the mechanisms to build muscle and the mechanisms to burn fat have exactly zero in common with each other.

  • If you want to lose weight, just do the same thing I did. Visit website called Next Level Diet and they will provide you with complete diet meal plan for 30 days, training plan and fitness tips. I lost 20kg!!!

  • I knew which foods I need to eat to lose weight, but I didn’t know how much. Diet plan I got from Next Level Diet contains portion sizes for every meal. Fantastic

  • Definitely Matt Smith, just because bow ties are cool…….. Next is Peter Capaldi, and last Patrick Troughton…..Very sad to say, I stopped watching since the Doctor became a woman….. Nonsense:(

  • Who would have believe that I will finally find a diet that works. It’s called NextLevelDiet and you are just a few steps away from getting your diet prepared. Trust me, don’t waste your time on stupid diets and fat loss pills or teas.

  • I was fat. Lost 60 pounds and now having a really hard time putting any muscle on. I’m at 160 5’7 eating clean 2800 calories a day and staying at the same weight. Wish I knew what I was doing been going to the gym for a year and half now

  • Only idiots would think eating in a surplus to built muscles. I weight 72kg MAY BE 15%18% bodyfat 1m74 in height. I am constantly putting on muscles, just not as fast as before, but I only eat 1800 2000 calories a day. No where near 1g of protein per lbs of bodyw, but I eat protein very constant, I just make sure I have protein

  • Mind blown will try the coach greg way first time to get the ol bf down to 10 and stick there and try my darnedest to keep my nutrition and training on point I can also accept this will take years of work

  • Important question i hope you will reply me
    So in this case do you think or recommend
    The carb cycle 5 low carb days and 2 high did you think the problem to possibility to grow fat it’s solid enough?
    Thanks man you are the sea of the bodybuilding i love how you see the bodybuilding from your view ��

  • Thanks man. Makes alot of sense. I was at that point weeks ago where i was bloated all damn time and my digestive system was all messed up. I actually did just cut back on eating but no idea i was headed in right direction. Feel much better now i know i am then i can go back in 6 weeks or so

  • I was wondring if its okay to use the same exercises for your upper and lower workout.
    If you train upper body 2x per week. Can you use the exact same exercises for both workouts or do i have to change it up?

  • Get muscles like me, I got 7kg of lean muscle mass in two months only. I visited website called NextLevelDiet, they provided me with 30 days diet meal plan and training plan. Their tips helped me to gain muscles as well.

  • As someone who hasn’t worked out in a while, has been layed off from work I wanted to challenge myself and do a 100 mile bike ride. Would you advise against this? Working construction I’m use to doing strenuous work.

  • I hate tshirts that are tight and show your half biceps. Wear over sized shirts if you have big forearms and plus wearing oversized shirts make you look classic

  • Maybe you’ve addressed this but have you decided if you’re going to do a body transformation challenge? If so, would it be at the beginning of the year?

  • Its been two years since i subscribed your channel Paul…n i must say it was when i started gymming after a hiatus…but since then have made decent gains n also regained a lot of muscle..really appreciate ur advice on all topics and must say pro physique is one of the best channels out der today!!��������

  • So with this, let’s say I carb cycle. Could I just increase my lower carb days? As a mini cut? Right now I only do 1 low carb day a week for the last 5 months and now am experiencing what your talking about.

  • I eat alot of Jasmine rice and oatmeal. Can you speak about good diets and what’s best to consume vs bad. Eating to me is the most challenging obstacle.

  • If you want to shed pounds, it is best to search Custokebon Secrets on google. They will make it easier to get the shape you should have.

  • And nothing he recommended can hurt you.  Even if you don’t see these things happening, it’s a good idea to cut carbs for a small duration.  I like his point, you can’t go balls out, all the time, eating/Training.  It’s true!!!

  • If you’re fat you can definitely lose fat and build muscle at the same time. I did. 205 to 190lbs and probably gained 5lbs of muscle.

  • Next Level Diet website makes it simple. Select food you like and they give you PERSONALIZED meal plan with tips, TRAINING PLAN and healthy recipes.


  • Hey matt,what do you think about intermetting fasting?i ve recently seen an interview from a vegan weighlifter champion who eat something like 1200 kcal days with one only evening meal and still it has the energy to do all his workouts

  • Thank you for ranting on the topic that I’ve been screaming about for years.
    I’m a skinny dude and made some mistakes that armed my progress but I had progress with 2500cal (50% carb, 20% protein) as 5’11 and starting 133lbs.
    At least as far as 9 point caliper would hint, I gained 1lb muscle and just below 1lb fat. If it wasn’t for measurements, I would have given up because I couldn’t “see” gains in the mirror until 6 months. Everyone just told me (bad advice) that I was just a slow gainer.

  • Bulking will always be the king. You not going to tell someone that been out the gym for 3 months because of covid not to bulk to gain the muscle back and strength

  • Great realistic expectations as well as solid guidelines to achieve our best physiques. Patience is something that I have a lot more of now that I’m in my 40’s and I’ve got to say that it’s made the process more fun, because I’m looking for way more mini victories to celebrate along the way rather than striving for larger milestones before celebrating.

  • So I’m “cutting” right now. But I’m still really wanting to build muscle so I’ve added my calories a bit more. Can I still do the Maps split workout and get results? Or is it better to do that when bulking?

  • I currently follow a 3 day on 1 day off split with a high calorie surplus, would following a keto diet on the rest days help to remain insulin sensitive? Another amazing video though John! Best YouTube channel by a longshot:)

  • At what moment in your progression is it most appropriate to assume lean bulking though? Is it more effective at a particular body fat%? Is it more effective when based on feel or even where it falls in a particular progression? And what factor does environment play? Some people just can’t maintain an effective change simply because they’ve achieved this awesome body, but they’re stuck in the same environment, ya’know! That last one can wreak havoc on the diet!?!

  • Science has repeatedly shown, and it has been competently covered by youtubers like Jeff Cavalier, Jeff Nippard, Vitruvian Physique, and Jeremy Ethier that body recomposition aka simultaneous muscle gain and fat loss is possible and is controlled by more variables than simply training experience. Granted I understand you have to shorten and simplify for a youtube q and a, but the bulk/cut myth needs to be dispensed with. There are many many situations in which an individual can do both. What CAN be said is that, at a certain age, a certain physique, and a certain training length, the rate of progress of said body recomposition will be quite slow.

  • The metabolism and the insulin sensitivity drops after a few months of ”overfeeding/bulking up”. That’s why the body starts to convert energie into fatcells.

  • So then what are we suppose to do to gain muscle? He says you need to eat more than you are now to get bigger and that we don’t know our bmr, so then how do we know much we are suppose to eat? Help please

  • I was skeptic about Next Level Diet because I thought that I would have to eat only broccoli to lose weight. I am eating only food I like and still losing weight.

  • I’m bulking right now first time ever,if you see my profile pic oke ripped and gets some heads turn at the beach but ones a t-shirt on like…bro do you even thing i learned from you about bulking is trying to atleast keep some resemblens of a six pack or atleast 4pack already 4months in the bulk gone from 82kg to 91 kg still see serradus and obliquis and a 4pack thanks for that John the internet is full of info but some try to make you durty bulk no need for that YOU CAN’T FORCEFEED MUSCLE.

  • I was skeptic about NextLevelDiet because I thought that I would have to eat only broccoli to lose weight. I am eating only food I like and still losing weight.

  • Yesss girl! I’m so excited for your new sponsorship with thrive market! You’re my go-to channel for fitness tips, so I’m happy companies like them are noticing the hard work you do.

  • Great video, quick question, don’t think it was mentioned. Anyone know roughly how long you can train like this and in calorie surplus mentioned before requiring the recommended 4-6 weeks break? Feel like it would be a 6 month thing. Everyone’s body is different but any help here would be great!

  • I got my diet plan from Next Level Diet and lost 2kg in just 10 days. So far, so good. Can’t wait to see numbers on scale after 20 more days. I am so excited about this.

  • I used to think “Oh she’s in California, she’s not hurting for money.” While you may/probably are not hurting for money, you understand the majority of your subscribers fit the “median household in America.” I love that. Because while you just get produce from Walmart/Kroger/Trader Joes is not expensive, eating healthy like this gets expensive. Thank you for being realistic and relatable ❤️

  • Do natural popular fat burn secrets like Custokebon Secrets really work and if so, how effective are they? We have heard several awesome things about this popular lose weight method.

  • If you’re a student and you have to take some extra rest days due to school. Considering the fact that these extra rest days vary from week to week in number, how do you adjust your total caloric intake for lean bulking?

  • 1:10 if it didn’t make a statistically significant difference to eat at a 550 calorie surplus when compared to maintenance, why not just eat at maintenance?

  • Click here I worked out for a long time but didn’t get results because of a poor diet. I then found a website called *Next Level Diet*, finally I started seeing results

  • Golden information. I remember I was guilty of overeating or “bulking” to gain muscle back in the day and it did nothing but get me softer. Do you have the link to the study?

  • OMG Marisa, now I want to rewatch Doctor Who from the beginning as well! And my favourite Doctor is Tom Baker btw. Have you watched the classics as well?

  • Let’s show the cat whisperer lots and lots of our love and support as her subscribers and fans and let’s show her how much we love her as a youtuber kittens assemble let’s show the queen of cats how we scratch post:3