This is gold. Menno could you please make a video about how low should a person go in calories while cutting and what's better cutting more calories or increasing activity. Thanks for all the amazing, science backed stuff.

@hashslasher2973

8 ай бұрын

To elaborate compare risk of RP style aggressive 1% loss rate deficit low volume minicut vs normal volume slower 0.5% loss rate long cut please

Great video! 💪👍🙏

When cutting, I feel like a lot of the strength loss is also due to muscles not being adequately filled with glycogen before workouts. For example, if one day you skip lunch and show up to the gym very hungry, you will probably have a very hard time hitting your required strength numbers (let alone a PR), even though you ostensibly didn't lose any significant amount of actual muscle tissue that day. Also perhaps your brain, being in an underfed state, reduces the amount of neural drive to the muscles making this temporary strength loss partially neurological in nature?

@Shvabicu

7 ай бұрын

On a cut I always try to frontload my daily caloric intake before the workout and leave just enough room for some carbs and protein afterwards to hit daily targets

@Cenot4ph

6 ай бұрын

stop eating carbs and start eating appropriately, high fat. No cutting or any of this nonsense required.

@Shvabicu

6 ай бұрын

@@Cenot4ph lmao low carb dogma bullshit

@snowiblind

6 ай бұрын

​@@Cenot4ph bro shut up with your stupid dogma

@tc59932

4 ай бұрын

@@Cenot4ph Strict keto individual with 20g net carbs daily here... you need a calorie deficit to lose fat, it's the law of thermodynamics and nothing changes that.

Seems too simplistic. If neurological increases were very small for that movement to begin with, or if fatigue is increasing as much or more than neurological increases, then it doesn't follow that there must be a morphological decrease to explain why your strength remains the same during a cut.

The question here is how much neural adaptation could you expect to gain in a cut, say, 2 months. Is it significant to the point where a maintenance in strength implies a significant loss in muscle? Or is it small, so a maintenance in strength would imply small muscle loss.

Can we get a detailed video where you go over your weekly workout? I'm really curious regarding your split and how you make it work with your Kickboxing workouts

Do you hereby assume that the performance decrease due to fatigue is negligible during a diet? Meaning that the net strenght contributing balance of neural adaptations - fatique > 0

I feel like Science has entered the chat, this is amazing...I'd love more detail, especially on rates of neural adaptation compared to muscular hypertrophy in beginner, intermediate, and advanced lifters. I've always assumed that volume progression was me 'gaining muscle,' I have mixed feelings about some of it just being in my head...or central nervous system, as the case may be.

So I’m 2 weeks into a cut, I’m around 20% body fat. I cut calories by 1000 per day to yield a 1% of body weight loss equivalent of 2lbs of fat. I am already starting to see performance drop off from my bulking training. I train all sets to failure and was averaging 10 sets per muscle group per week to all out failure on my bulk. Are you saying that I am losing muscle and it is not just as a result of lower glycogen, blood glucose levels and over recovery capacity?

@ChadAV69

3 ай бұрын

Performance loss is normal. It’s just due to you having less energy to perform the task. It comes back in two weeks

Can you do a video on erectors? How can much sets per week. Which exercise ? Should or need i train them dynamicly or are this kind of training Dangerous ?

@drno62

8 ай бұрын

I beg your pardon? A video on what? Don't be so disgusting!

@ew-zd1th

8 ай бұрын

@@drno62 erector spinae

The neural component is likely declining after a given age (obv. not something I know, just an assumption)

If a person has no interest in competing in bodybuilding. His long term goal (talking about 5-10 years) is to gain muscle while avoiding unhealthy amounts of bodyfat. At what bodyfat % would you recommend for such person to stop losing weight during a Cut? Like, in order to minimize possibility of losing muscle.

@jeffbunnell9961

8 ай бұрын

I wouldn't go below 10% personally. That's plenty lean for me and I would rather go into a lean bulk and start making more gains. No reason you can't start bulking at a slightly higher bf% either. But I've start my lean bulk for the year at about 10% just this week.

@rippingmyheartwassoeasy

8 ай бұрын

​@@jeffbunnell9961I agree. This is solid info

@Eyoballin

7 ай бұрын

Probably for most individuals 12-15% is the best combination of strength/leanness, going lower is probably going to mean sacrificing strength and long term goals for aesthetics for most people. There are some who can go as low as 10% but ive noticed most of those people are those guys that started off naturally lean with a 6 pack from day 1 and have to actively try to put on weight, not really the majority of people.

Look at graph of LBM vs time. Your answer.

Something to note for beginners/untrained individuals, who have something to track their daily energy intake vs expenditure (e.g. a Fitbit synced with Cronometer). If you recently started a weight training program, even if it's a fairly basic one, you stop losing weight, even if you are clearly, based on your data, in a caloric deficit, then you are almost certainly gaining at least some muscle, as body fat has a metabolizable energy density of about 4200 Calories/lb vs muscle's 820 Calories/lb. Especially if you were losing weight before (e.g. if you were doing just diet & cardio/walking before). Speaking from recent personal experience. :)

@mikafoxx2717

6 ай бұрын

This is also a thing with people changing their diet and upping protien on a weight loss diet. Keto often will do this, much higher protien quantity versus SAD.

@Cenot4ph

6 ай бұрын

all of it is nonsense because calories are not an appropriate unit of measurement within the context of the human body, it does not apply. Start measuring weight instead and additionally, stop eating carbs.

@paulaotresperna9509

Ай бұрын

Thanks for this info. This was driving me crazy for the last few months. I'm tracking absolutely everything that I eat and most of my expenditure (while even being a bit conservative on my estimates of the latter) and it just made no sense, I should be in a fairly decent caloric deficit (I'm talking 2400-2500 in vs 3000+ out on average), yet I've been consistently (albeit slowly) gaining weight all this time - around 1kg/2lb every couple months. Now, I'm not complaining about the results I'm getting and I've maintained my routine as is because it suits me pretty well (been gaining over 1kg of pure muscle mass per month, while losing just short of that in fat, resulting in the aforementioned net gain in weight). It's just that the inconsistency of what "should" be happening and what is in fact happening (and I know calorie counting is not perfect and there can be a considerable error margin, but not THAT large) was worrying me a little bit about the future, making me think that maybe my metabolism was complete shit or something and I would have to suffer on a sub 2k calorie diet when trying to cut further ahead.

@paulaotresperna9509

Ай бұрын

Btw, do you have any sources so I can do some more in-depth reading on it? I've tried looking around, but so far only found some passing mentions of the 9300kcal/kg of fat on a couple of (tangentially related) papers and a 1000-1100 kcal/kg figure for fat-free mass (nothing on muscle specifically).

@paulaotresperna9509

Ай бұрын

If anyone else's interested, I've found a source on those figures: "what is the required energy deficit per unit weight loss" - KD Hall (doi: 10.1038/SJ.ijo.0803720)

So then is it better to cut weight quickly or longer?

@menno.henselmans

8 ай бұрын

For muscle retention, longer. I go into this in the full interview IIRC.

@1m2ogaming

8 ай бұрын

@@menno.henselmans From what i've heard from some of your appearance and some other people podcasts 0.5% to 1% of bodyweight per week is optimal. Is there any benefits of going lower if you take into the equation the time you miss on bulking. Or that is pretty much the range which should be the most optimal if you wanna maximize long term muscle growth without big change in fat%.

@Seneca121

8 ай бұрын

@@menno.henselmansI believe you said a proper minicut should just be like 2-3 days though right? That seems insane!

I dont know sumowrestler are extremly fat they weight a Lot. That means they have a high amount of lean Body Mass, which Mostly includes water bloodvolume etc. If youre theory is true (i dont really think that) people WHO maintain there Lifts or lose a Bit strenght. Most Be hyperresponders in there next bulk because of muscle memory

Do you think biometric scales are decently accurate? For my cut i was -500kcal for 4-5 months and the ratio was close to 80% fat loss 20% skeletal muscle loss. Which was fairly consistent.

@menno.henselmans

8 ай бұрын

Most are not accurate enough to use in my view, but that ratio is plausible.

@ew-zd1th

8 ай бұрын

@@menno.henselmans No way you lose 20 in percent muscle. A Lot of this is Just lean Body Mass. For every 5kg 1kg is Mostly lbm but No or Not much muscle If you do IT right

@turnippatrol4607

8 ай бұрын

80% fat and 20% skeletal muscle? That would account for 100% of the weight you lost - that's silly. Bodyweight is more complex than "muscle + fat = weight". You haven't accounted for changes in fluid, you haven't accounted for other forms of LBM. Even adipose tissue itself is about 15% water (hence, lean)

@1m2ogaming

8 ай бұрын

@@ew-zd1th I'm using skeletal muscle mass on the scale and body fat. If i account for (total weight loss-fat)/fat it's more like 50%-50%. I like it for the data but have like 4 months only. Now i started bulking when i do a couple of bulks/cuts will be more interesting to see the data. For now the value is just as normal scale but price was similar.

so If I am training bench press to become a better athlete (lets say wrestling), I should actually just focus on increasing muscle mass since the increases in bench press strength via neural improvements will have limited application to any use of the pecs that isn't a bench press (like trying to shove an opposing wrestler). in other words, focusing on increasing the amount of meat on my pecs (bodybuilding training) will be a better way to get stronger as an athlete then increasing my bench press, since those gains are due to improvements in the neural ability to DO THE BENCH PRESS. unless I am missing something... why dont all athletes train like bodybuilders?

@shoqed

3 ай бұрын

because most sports require much more than muscle mass and/or strength. In some sports your muscle can weigh you down more than help and neural adaptations dont weigh anyting

The key points for maintaining as much muscle mass as possible are to sleep well, keep protein high and train with heavy weights?

@Weirdskylines

7 ай бұрын

and diet slowly with a moderate caloric deficit :)

I learned in an article by Jeremy Ethier that we can only burn 31 calories per lb of body fat per day 👍🏽💯💪🏽 Before tapping into muscle tissue

@Cenot4ph

6 ай бұрын

false, first of all calories do not apply to human body and how it metabolizes macros whatsoever. second of all, we would have died as a species several million years ago.

@snowiblind

6 ай бұрын

wtf are u talking about lol

@bradenwalker3923

6 ай бұрын

@@snowiblind 31 calories per lb*

@snowiblind

6 ай бұрын

@@bradenwalker3923 i know that video, but that guy just bases off a conclusion off of a 1 study. all he does is misinterpret studies

🙄🙄 Here we go again with strength= muscle mass. No. There is a limit before your CNS realizes it doesn't need to bulid muscle size but muscle strength. Here is how you'll know. Use that same weight. Let's say you did before 20 reps. Now this time you could barely get 18. You kind of lost size but temporarily unless you add in more carbs calories. PRs DO NOT equal muscle mass. If that was the case then powerlifters would be the biggest same for strongman. Cut out all that fat, get them to do a show and they won't even look like they are amneutur.

Here;s an idea, stop eating carbs! No cutting needed, high fat diets that are meat dominant provide the optimal human nutrional needs. End of video.

@vegardbell

Ай бұрын

you can still gain fat on a meat/fat diet.

@Cenot4ph

Ай бұрын

@@vegardbell if you've eaten this way, you'll know that it's very difficult to meaningfully build up a lot of fat because your natural hunger signalling actually works. Carbs "block" this hunger signalling and make it such that people over eat easily.

@vegardbell

Ай бұрын

@@Cenot4ph yes, that is true. I think Vince Gironda recommended a very low carb diet while cutting, and then a high carb meal every 3-4 days to fuel the training.

@Cenot4ph

Ай бұрын

@@vegardbell no need, fat is better fuel. Most people have over 100,000 calories of fuel in their bellies (belly fat). It is more than you can eat carbs. The body is designed to run on fat primarly, glucose is created via gluconeogenesis to fuel muscle activity and there's very little needed for brain activity. In current day however, a lot of people have messed up their system to the degree some cannot function on fat only anymore.