Probably the majority of the viewers already knew these concepts, but it's sooo nice to see everything put together in a cohesive video like this! Keep up the great work :)

@FlowHighPerformance1

11 ай бұрын

Glad to hear it 👍

@ricardolopes615

11 ай бұрын

a majority of people still dirty bulk like meatheads from the 1980s so I'd say these types of videos are still needed

@skyarsenallll

11 ай бұрын

I didn't know any of this,this was great to get too know what works as I'm at a stage of not knowing how to go about after losing weight,this has helped me on what to do next 4 sure ❤

This is very good, I'll keep it in mind when I start to focus more on my muscles.

Ohh wow, this channel is finally blowing up. Congratulations 👏🎉

Amazing work man thank you

@FlowHighPerformance1

11 ай бұрын

No problem 👍

I am so grateful I have found this account. It just gets the information in my head put together so neatly and is extremely beneficial for my training. Currently can't afford a PT so I'm trying to put together my own schedule but feel overwhelmed with all the bits and pieces. Not anymore though. Again, thank you so so much! Have the best day

@FlowHighPerformance1

2 ай бұрын

glad to hear it 👍

Great informative video! It is nice to see the results of different studies here. This video also serves as a great resource to realize what additional studies need to be carried out to be able to be more conclusive. 👌😊

@FlowHighPerformance1

11 ай бұрын

Definitely 👍

your videos are awesome! thank you!!

@FlowHighPerformance1

11 ай бұрын

no problem 👍

Well documented! From my experience, non professional bodybuilders never need to be in a surplus. Recreational body builders if more than 20% BF just cut and lift. Once your down to around 12% then you a can start a lean bulk taking you upto to 15% BF once there you should be happy with your physique. From then on just do maintenance and keep your resistance and cardio goin while at all times keeping an eye on progressive overload. It’s as simple as that.

@FlowHighPerformance1

9 ай бұрын

Definitely agree that this is probably the most reasonable approach for most people 👍

Great timing (for me personally) and video!

@FlowHighPerformance1

11 ай бұрын

Perfect 👍

@allurn1804

11 ай бұрын

@@FlowHighPerformance1 what body fat percentage ranges would you say are high, medium and low respectively?

@FlowHighPerformance1

11 ай бұрын

High: >20% M, >28% F Medium: 10-20% M, 18-28% F Low:

The new slideshow transitions are fire 🔥

@KenanTurkiye

11 ай бұрын

....me like

@FlowHighPerformance1

11 ай бұрын

For sure! Experimenting with some new animations and transitions 😎

Solid info! Though the reality makes me sad as I want to reduce my body fat to 15%~ while gaining muscle. Meaning caloric deficit, therefore the least anabolic state for building muscle. Sad times 😅 Keep up the good work and a video on maingaining would be awesome!

@FlowHighPerformance1

11 ай бұрын

True. But once you get there, you can get back to maintenance and be slightly more anabolic 👍

@chrisnemitz4593

7 ай бұрын

I lost 2lbs per week and gained average .25lbs of muscle. I stopped at 15% BF because my skin was getting a bit loose lol. I’m going to maintenance bulk for a few months then go down to 10-12 hopefully skin permitting 😂

I've started calisthenics training for gains. Not needing equipment makes it easy to not have an excuse. I'm a very hard gainer. Been around 120 since highschool. I'm 27 now. At one point in highschool tho I did get up to 135 although it was probably just because I was eating more, as far as training my friends and I didn't really know what we were doing, I was just chubbier 😂 I would say I started actively training in August 2023, but didn't really keep consistent till November. Since then I've actively been upping calories and training. By no means do I see myself bulking up, but I am noticing muscle growth. I'm also back up to 130. For me eating more is the hard part. Long hours at work, and not an ideal sleep schedule are holding back my optimal gains but I'm focusing on keeping consistent and the results will come over time. Just keep grinding💪🏼

@FlowHighPerformance1

4 ай бұрын

Nice work. Yes, being consistent over the long-term is most important. Training doesn't need to be optimal, it just needs to be sufficient 👍

great vid

@FlowHighPerformance1

11 ай бұрын

Glad you enjoyed it 👍

Easily one of the best youtubers going. Awesome work 👌😎

@FlowHighPerformance1

11 ай бұрын

Glad to hear it 👍

Untrained individuals with higher body fat DON'T need a consumed caloric surplus to transform their physique. On the other hand, well trained individuals with lower body fat DO need a consumed caloric surplus to grow muscle UNLESS they are enhanced (chemically).

@FlowHighPerformance1

11 ай бұрын

100% agree 💪

It all comes down to Training and Nutrition (Macros & Micros). And as long as you're not way too shredded (not below 10% bodyfat), you can do maingaining.

@FlowHighPerformance1

11 ай бұрын

I agree with this take 💪

@dudea3378

10 ай бұрын

Upvoted for introducing me to the term maingaining 🤣

Thanks!

@FlowHighPerformance1

9 ай бұрын

No problem, appreciate the kind donation 🙏

Not 100% sure, but did you already make a video about "main-gaining" for muscle growth overtime? As always thank you for the simple and easy to understand videos 🙏

@FlowHighPerformance1

11 ай бұрын

I havent made a video specifically on maingaining, but I will definitely add it to the list 💪

This just confirms to me, that I have to make sure I’m at least at maintenance or a slight surplus to build enough muscle without too much fat

50 YO male, 163lbs, 17-19% body fat, do 16/8 time restricted feeding (not strict bc will shorten fasting time day after training). The following is my regimen to maximize hypertrophy and strength while trying to cut body fat (I'm not a professional researcher or a certified expert, just someone who is obsessed with this space and read/watched a lot of videos on this topic). I lift 2-3 times/wk with RPE between 7 and 10 for 1.5 to 2 hours per session. I meticulously track my macros and micros using chronometer premium. I get between 150 - 200 g of protein per day. On the days I train and the day after I make sure I get close to the high end on the protein. On these two days I also try to be between 100 - 400 calories surplus. On all other days I try to be at maintenance or slight deficit (100-300). For my age I think I'm doing pretty good. FHP, thank you for your awesome videos!

@FlowHighPerformance1

10 ай бұрын

Sounds like a solid routine for your goals! Thanks for sharing and keep up the good work 💪

Yes

It's the protein that matters. Calories can be reduced as long as protein is not. Also weight loss isn't important, fat loss is.

@FlowHighPerformance1

11 ай бұрын

Yes, protein definitely mediates the effects of energy balance 👍

Nice

Hi i think a topic that would be cool to cover would be how to increase your stats in terms of agility, speed, endurance etc. Like thtu plyometrics, isometrics and whatnot

@FlowHighPerformance1

10 ай бұрын

Thanks for the suggestion. However, this channel is primarily focussed on muscle growth and fat loss. If you look into the archives of this channel, you can find plenty of videos on sports performance training 👍

I have a question. I watched your video from 3 years ago called ‘how to create a hyper trophy mesocycle- training for muscle growth’ and you have given an example of a push pull legs split which is what I’m using from your video now. I would like to prioritise the back, side delts, biceps and triceps because I’m aiming for the v taper physique and could you please let me know how much sets per week I would need to do for each muscle group (I understand that it’s not a one size fits all) but I would jus like a recommendation from you. 1.How many total sets for each muscle group would I need to do as I’m training each muscle group twice? 2.how many sets would I need to do for each muscle group per session? 3.Would I need more then 1 exercise? For example IF you reccomend like 18 sets for biceps then that would be 9 sets each pull session so how many exercises? Thank you

@FlowHighPerformance1

11 ай бұрын

Too much info to explain in one comment. These videos should help: kzread.info/dash/bejne/hpaCxaN6gajUhpc.html kzread.info/dash/bejne/iH2sr9WSdtfffbQ.html

I disagree with the notion that most people knew this. Most people think you have to bulk and then cut. I was one of them and it kept me from the gym for a long time because I refused to get fat in order to gain muscle. You can have a small calorie surplus and gain muscles

I’ve seen so many videos on this. This is one of the best, BUT one question I have always remains… What is the “higher levels of body fat” where you can gain muscle in a deficit? 20%+?

@FlowHighPerformance1

11 ай бұрын

Good question. I dont think there is a specific cut-off point, it's probably more of a spectrum. I think the main thing is just not staying super lean (

@ryandalessandro4139

11 ай бұрын

@@FlowHighPerformance1 agreed, thank you for the response. Keep up the good work ❤️

@nomaderic

11 ай бұрын

It varies on how long you been training, bodyfat, activity level, and so much more. In my first couple cuts I gained muscle while cutting but now when I cut its not happening.

Hi. Thanks for the video. What do you think about calorie deficit in different bodyfat%. Is there any difference if somebody with 30%body fat cut with deficit of 500 calories with somebody who do that same thing but with lower body fat like 12 %. Is there any benefit in muscle growth for the first man.

@FlowHighPerformance1

5 ай бұрын

Good question. Yes, I think at a higher body fat you can afford to be more aggressive with the calorie deficit

Many known bodybuilding influencers directly discard the idea of maintenance cal. being a viable or effective way to gain muscle mass. It's even being called a "myth". Meaning, it's posible, yes, but too slow to be practicable. You present it as a "slightly less anabolic" environment than surplus and I'm rather confused. How less anabolic in percentage is it if we compare both? Nice video, as always.

@FlowHighPerformance1

11 ай бұрын

It is hard to say because we dont have any direct research on the topic. I disagree that it would be 'too slow to be practical'. I think many people are impatient and want to see strength increases in the gym on a week-to-week basis - and use that as their proxy for muscle growth 👍

I would say yes from the standpoint that you do need to get your calories up when looking to get bigger and stronger because lifting alone will never get it done. Like the motto: Eat, Lift, Sleep, Repeat.

@FlowHighPerformance1

10 ай бұрын

If you are aiming to MAXIMISE muscle growth - then definitely 💪

Reduced resting skeletal muscle protein synthesis is rescued by resistance exercise and protein ingestion following short-term energy deficit Does that study not show the effect of an energy deficit?

@FlowHighPerformance1

11 ай бұрын

It suggests an energy deficit ALONE is probably catabolic. However, performing resistance training can allow us to maintain - and possibly gain - muscle while dieting 💪

According to with more fat level are more likely to grow muscles during calorie deficit, can we say that professional(or intermediate) natural bodybuilder would benefit of higher fat percentage during bulking. I always hear that al lower percentage of fat(10%- 12%) you can building muscles faster due to high insulin sensitivity. So what do you think ?

@FlowHighPerformance1

11 ай бұрын

I think this idea that being more sensitive to muscle growth at a lower body fat % has been largely accepted as false. I definitely think that advanced lifters would benefit from going high in body fat - up to 15-20%

so, the surplus can be intermittent, as long as I'm gaining weight on a weekly basis? I think that was what happened with the intuition group

@FlowHighPerformance1

10 ай бұрын

yes. Long-term trends in bodyweight are what you are after 💪

Buy the Cookbook 😅

@FlowHighPerformance1

11 ай бұрын

Which one?

So in theory going for the slower rate of loss 0.50% vs 1% is better? and going for 0.25% surplus instead of 0.50% is better for P-ratio?

@FlowHighPerformance1

11 ай бұрын

Yes, in the short-term at least. Although I think it has less of an overall LONG-TERM influences on body composition outcomes since faster weight loss = faster time to get back to maintenance/surplus, and faster weight gain = faster time to get back to a deficit 👍

I think the CRUX of it is your body fat percentage (almongst a few other reasons). I'm gonna guess anything above 20 percent and you shouldn't be raising kcals. 14-19% and you're probably in a 'borderline area'. Maybe try maintenance?? Below this and i'm guessing u probably need a surplus (assuming your natural). but probably only a slight/gradual surplus.

@FlowHighPerformance1

11 ай бұрын

I definitely agree with this. I think your need for a surplus highly depends on your body fat % 👍

So I am not trying to gain a big amount of muscle. I am just trying to retain the muscle and gain some if possible. I am doing resistance training everyday. Eating a moderate protein diet but still in a deficit. My maintainence calorie is 1600. I am eating 1.5 g of protein per kg of body weight. If I do a 30% deficit, how severe will my muscle loss be?

@FlowHighPerformance1

11 ай бұрын

I highly doubt your maintenance calories are 1600. I dont think you will lose much - if any muscle during the process 👍

@hussainelt130

11 ай бұрын

@@FlowHighPerformance1 😃

I’ve long searched for information that would apply to me, a 40 year old sedentary 13% body fat male wanting to gain muscle and strength resistance training. What’s more important, extra protein or extra calories? I know people will say both but I struggle with both. I’m 63kg but struggle to eat more than 70 grams of protein and over 1000 calories a day. I eat around 70g of protein, 70g of carbs and 40g of fat. I’ve built some muscle over the course of 2 years with high quality varied training and nutrition but in the past year I’ve seen no gains. It seems like my body is stuck in a maintenance mode.

@Maddogunderline94

11 ай бұрын

Both. Though calories are the more important factor at the end of the day, especially once a certain threshold of protein is reached. For your purposes upping protein a bit and consuming calories in liquid form should do for a start, as long as you can keep doing that consistently. You are definitely eating to little of all macro nutrients. The easiest way to get the calories in would be adding fats. A table spoon of peanut butter or olive oil before bed would do wonders. Also say goodbye to the concept of "eating when you're hungry". It doesn't work for consciously losing or gaining weight.

@FlowHighPerformance1

11 ай бұрын

I'd recommend starting by increasing protein intake. Extra calories will help , but you will also see some fat gain too 👍

@gur262

8 ай бұрын

Eating just 1000 kcal a day is pure madness really. It's starvation especially combined with training. You gotta cram it in. Drinking some soda and frying something ain't that hard.

@jaysimpson6857

8 ай бұрын

@@gur262 I agree it sounds crazy but I’m literally just sitting around most days and only burning energy when I’m doing short walks, driving or going to the gym (3 times a week). My issue is that the appetite is simply not there. I typically eat 70% meat and 30% vegetables, two meals a day. A typical example would be a 9oz steak with vegetables and a chicken breast or salmon with vegetables as my last meal. To force any more food would make me feel lethargic and bloated and the thought of doing that with inflammatory food choices simply for the extra calories seems unwise and I suspect it would bring other problems like digestive issues before it brings muscle gains. I eat red meat almost every day and add butter to my veg so I’m not low fat though I am low carb but I’m starting to wonder if my calorie requirements are normal for a man of my weight and energy output and that muscle building naturally is extremely long term. Also I used to look more ‘muscular big’ when I was 20+% body fat and I suspect a lot of this fat was coating muscles in the surrounding skin making them look bigger and that’s possibly making me feel without progress.

Is it necessary to eat 1hr after a workout?

@FlowHighPerformance1

11 ай бұрын

It is necessary in most cases. But it might be slightly more/less important in different contexts. Check out this video for more info kzread.info/dash/bejne/q5NmltCNdsuvg5M.html

Lets say you bulk for 6 months, is it better to lose 1lb a week, 2lb, or .5lb?

@FlowHighPerformance1

6 ай бұрын

Do you mean GAIN 1 vs 2 vs 0.5lb?

@ICcccreg

6 ай бұрын

@@FlowHighPerformance1 oh my bad, I meant if you finished a bulk and want to cut, should you go lose weight quickly or slowly

@FlowHighPerformance1

6 ай бұрын

Going slower is generally going to result in better muscle retention. Lose weight at no more than 1% per week 👍

40% calorie deficit AND 2.4g protein per kg? Did they only eat protein powder?? 🤔

@FlowHighPerformance1

11 ай бұрын

Probably a good portion of their diet was protein supplementation 👍

@robm6803

11 ай бұрын

@@FlowHighPerformance1Thanks for the answer. :) I find it difficult when a diet is not sustainable for a longer period of time. So that would be nothing for me. Also, it sounds not that healthy when the main nutrition is made up of supplements. Vitamins, minerals etc only in the form of pills? Not a fan. Anyway, thanks for the clarification. 👍

Just get to 14:20

I'm surprised the nutrition counselors got a worse result. Very telling.

@FlowHighPerformance1

11 ай бұрын

I wouldn't say they got a WORSE result. They were probably just encouraged to stick with the recommended surplus - and gained more weight as a result. It might not have been exactly what would be recommended in practice - the counselling may have just been to ensure the athletes stayed consistent with the diet 👍

@jacobdebernardi4385

11 ай бұрын

@@FlowHighPerformance1 Yea true, it's just a matter of perspective. Personally I like to do some hiking and climbing so leanness is prioritized over strength more so than most lifters.

There's no way on earth that the female aspiring physique competitors were at mainetance if they gained an avg of 1kg in bodyweight in 8 weeks

@FlowHighPerformance1

Ай бұрын

Yeah, probably a small surplus

women can still get muscle growth while in a calories deficit however men can't ?!

@FlowHighPerformance1

11 ай бұрын

It's not that they can/can't. Women just have a higher LIKELIHOOD than men 💪

@eeyhaveyou5774

11 ай бұрын

@@FlowHighPerformance1 but that is strange men have testosterone . i mean its not fair to compare in the first place , it just did not made sense for me

@garetfitzpatrick2043

8 ай бұрын

Testostetone decreases in a deficit. And testosterone is the reason we naturally hold more muscle than women.

🥸

first

No one wants to be a fatass to build muscle nor does anyone need to nitpick calories to a bodyfat to start “building muscle”. Best way to is just to ensure progression in both lifting and especially conditioning work. That’s it. Watch recomposition happen without all that counting nonsense. If you’re patient this is all you need. In a years time i’m already at intermediate numbers. It was not easy but trust me it’s worth it. I’m at 12% so pretty damn lean tbh.

@FlowHighPerformance1

8 ай бұрын

yep, consistent training, regular cardio/physical activity + a relative healthy diet will pretty much do it 👍

@Leo-yn5fx

8 ай бұрын

@@FlowHighPerformance1 Hopefully i can hit 10 by the end of the year, but i;m doing so much zone 2 work already. I suspect some more steps is in order since it’s not as fatiguing.

this is cool but very useless. No one can say if he/she is on a surplus or defecit in short time. There is absolute no accurate practical measurement. Even if you exactly know your energy input. You never ever know your output. But there are things like hunger wich can help a bit.

@FlowHighPerformance1

11 ай бұрын

In the short-term true. However, you can use bodyweight trends over time to determine energy balance from a long-term perspective 👍

@Leonidas-eu9bb

11 ай бұрын

@@FlowHighPerformance1 thats why we (should) aim for lifting progression. It's just a measurement for muscle mass or relative strength (muscle mass / body weight). But not the best measurement.