What's been your experience with body recomp? Comment below! Also see below for links to all the studies used in the video: BODY RECOMPOSITION IN TRAINED ATHLETES journals.lww.com/nsca-jscr/abstract/1990/08000/the_effects_of_self_selection_for_frequency_of.3.aspx BODY RECOMPOSITION IN WOMEN AT EXTREME LEVELS OF LEANNESS www.mdpi.com/2411-5142/8/2/59 “SWEET SPOT” OF CALORIE DEFICIT onlinelibrary.wiley.com/doi/10.1111/sms.14075 CALORIE DEFICIT REDUCES MUSCLE PROTEIN SYNTHESIS RATES pubmed.ncbi.nlm.nih.gov/20164371/ LOW VS HIGH PROTEIN INTAKE DURING CALORIE DEFICIT pubmed.ncbi.nlm.nih.gov/16046715/ pubmed.ncbi.nlm.nih.gov/26817506/ pubmed.ncbi.nlm.nih.gov/19927027/ HEAVY VS LIGHTER WEIGHTS pubmed.ncbi.nlm.nih.gov/35998256/ TRAIN CLOSE TO FAILURE TO MAXIMIZE GROWTH www.ncbi.nlm.nih.gov/pmc/articles/PMC7725035/ sportrxiv.org/index.php/server/preprint/view/295 SLEEP’S IMPORTANCE FOR BODY RECOMPOSITION pubmed.ncbi.nlm.nih.gov/32141273/ pubmed.ncbi.nlm.nih.gov/20921542/ GETTING TOO LEAN LOWERS CHANCES OF BODY RECOMPOSITION www.mdpi.com/2411-5142/8/2/59 BODY RECOMPOSITION MAY BE MORE LIKELY TO OCCUR IN FEMALES pubmed.ncbi.nlm.nih.gov/28119632/

@IPoopOnYouEveryLastOneOfYou

10 ай бұрын

Body recomposition? As a man with big fake tits, I can say it went well and my left hand is well pleased!

@GreatXD-ck6nc

10 ай бұрын

Can you make a detailed video on mag grips

@user-jh3ul2yo5z

10 ай бұрын

Jeremy Have you ever played drums in movies in the past 2014？

@TheTerrafrostbyte

10 ай бұрын

It has worked, but after 6 months my rate of progress has slowed significantly. Is there anything objective that can guide me towards continuing recomp or switching to lean bulk (other than personal preference)?

@bobdarrick2628

10 ай бұрын

as long as you get 7-8 hours of sleep is that fine or does it matter when you go to bed? if you dont have to wake up early in the morning, is it okay to go to sleep at 3am-4pm and wake up at 11am or 12pm for example?

In my 50’s and lean with muscle mass. Living a lifestyle of healthy eating, daily steps between 5k - 10k steps and weight training 4 days a week. Anyone can do it… just takes consistency 👍🏻

@jamesmir89

10 ай бұрын

awesome. you’re gonna make it brah.

@metbear3

10 ай бұрын

Yeah I've seen a real difference hitting each muscle group twice a week

@Venzzy

10 ай бұрын

yo my protein goal is 130g to build muscle and lose fat, I can't really that everyday as I am a student and got expenses. is it still fine if I hit around 80-100g protein

@carteadejoc

10 ай бұрын

@@Venzzy Absolutely. My goal rn is 114g ( calculated with 0.8/lb ), but same as you, I can't really hit it . I've started hitting the gym 1.5 months ago and I already see results. My bench went from 40 for 8 reps to 55 for 8 reps, my bicep power and endurance almost doubled, same with triceps, went up by about 15-20 kg on the back exercises and many more improvements. I went from 63 kg to 65, but I'm sure I would have seen better results if I ate more protein. U can absolutely still build muscle with 30-40 less grams depending on your bodyfat % ( the lower your bodyfat the more you need to eat closer to your recommended protein intake, otherwise you may experience muscle loss )

@stephen3511

10 ай бұрын

@@Venzzy unless you’re aiming to compete, it shouldn’t matter if you don’t hit that 130g every day. I have to be mindful of budget too… try cheaper protein sources such as baked beans (20g a tin), sardines (30g a tin), oatmeal (15g a bowl), etc. Good luck.

Summary: 1) Reduce calorie intake by roughly ~250 calories 2) Eat protein because it’s nutritious (1g/1lb) 3) Pair training style with diet 4) Train to or close to failure 5) Have a good sleep schedule

@donaldkasper8346

10 ай бұрын

1 g per pound body weight protein drink that has a scoup at 20 g. This is listed as 27% of your daily protein need on these containers. I weigh 260 pounds, so that is 260 grams. That is 13 protein drinks a day, one every hour, all day, pissing constantly. That is just stupid. Who promotes this?

@donaldkasper8346

10 ай бұрын

The point of protein shakes from powders to premixed is that the protein makes you feel more full so you eat less.

@CimmerianAssassin

10 ай бұрын

@@donaldkasper8346 1g/1lb has always been a relatively decent staple for anyone trying to gain muscle, but lose fat because in the process if you were to lose weight generally your lack of protein would make you lose the muscle you built as well. Having the appropriate amount of protein lessens the affect of cutting weight. Now you don't HAVE to have protein shakes, you could easily also intake your protein through meals. Like a half pound of cod is only about 186 calories, but has roughly 40.6g of protein. Or half a pound of chicken breast usually equate to 70g of protein and about 400 calories. There are plenty of ways to achieve your protein goals without having to resort to using protein shakes

@kko9303

10 ай бұрын

​@@donaldkasper8346I agree its really hard to get that 1g per 1lb its kind of not natural maybe they just do it so you consume more protein products. Although it has studies as proof, I just consume what I feel is enough for me.

@Jenova1009

10 ай бұрын

Dont forget to do some cardio here and there. Helps with progress over time

Simple. Weight lift AND cardio sessions everyday 30 mins weights 15 mins cardio like running or shadow boxing. Eat high protein and low fat in a slight deficit. Ur fat will reduce and ur muscle mass will increase. This is a body recomposition and its simple when u thibk about it because how do u burn fat? U run and u drop calories, how do u build muscle? U eat a ton of protein and lift weights.. "OH BUT U CANT BUILD MUSCLE IN A DEFICIT!!"... yes u can, why? Because u have stored energy on ur body. You've essentially already achieved the bulk. Whereas if ur skinny and try do this it wont really work. U need to actually be fat like over 15% BF

@ftman461

Ай бұрын

Thanks man

@rowan6872

Ай бұрын

This helps a lot bro, thank u

@matinaatabong5699

17 күн бұрын

Undderated comment man bro just summarized the whole of one part

@user-dq1fn6iq2n

8 күн бұрын

Nerds

@tarkanyilmaz6905

4 күн бұрын

How will i know how much calorie i lose at the gym? How much i lose Also off gym? To be in deficit i think i need to know precisely because i am going for 300 caloriedeficit. Any ideas?

I watched this video in 3 months ago, I have since lost 30Lbs of pure FAT and gained 1lbs of muscle. Thank you Jeremy

@ELITE_INCA_KENNELS

4 ай бұрын

How did you do it ?

@ElAndresRodriguez

4 ай бұрын

​@@ELITE_INCA_KENNELSwatch the video bruh

@LocalVani

3 күн бұрын

Can you drop the workout routine?

I've been recomping now for a bit over 12 weeks. I got up to 285 at 27.5 percent body fat. I'm now 268 at 23.5 percent body fat! I was rebuilding previously built muscle that I had lost after 2 years off.

You always conveniently drop these videos when I hit a stump in my journey of weight loss/muscle building. You address everything I am struggling with and everything I need to work on and it’s honestly life changing advice. I truly appreciate these videos.

I've been doing this method for years, whenever I had taken time off muscle training or gained weight. And it transforms my body quite well. Everybody always wanted to tell me I couldn't do both when I would tell them what I was doing. I remember reading scientific papers on studies years back and seeing it was a possibility.

I LOVE the summarizing at the end. I gravitate to your videos because they’re easy to digest, get to the point, and are very handy. Thanks

Im 13, dont eat horrible, am a bit chunky, and want to lose my belly and manboobs, while building muscle to help my active lifestyle. Great video, learned a lot.

@Brycensbeans

3 ай бұрын

Same boat as you bro. Hope its going well 🎉

@kiteleaf9230

3 ай бұрын

You still going ?

@HunterSmith641

3 ай бұрын

@@kiteleaf9230 yeah

@sparta1821

2 ай бұрын

You are still very young and your body is growing. Don't give up do regular exercise and by the time you are 18 you will have a great version of your body!

@HunterSmith641

2 ай бұрын

@@sparta1821 thanks

Another point to add is that it might be a good thing if your primary goal is neither bulking nor cutting, but getting better at a specific sport. Going into a just small enough caloric defict has allowed me to recomp while having enough energy to train way more - as opposed to going into a higher defict cut and being way more tired during training, getting way less out of it. For where I am right now, it feels like even if the recomp is a slower process, it's a good tradeoff.

I haven't seen a video from Jeremy in a few weeks/months. I am pleasantly surprised how far his videos have progressed in terms of graphics, info layout, and just overall quality. This channel is doing a great job!

@bobdarrick2628

10 ай бұрын

as long as you get 7-8 hours of sleep is that fine or does it matter when you go to bed? if you dont have to wake up early in the morning, is it okay to go to sleep at 3am-4pm and wake up at 11am or 12pm for example?

I fell into a depression in February this year. I was healthy and in shape only to loose muscle and gain 30lbs. I went from around 170 to being 200lbs, I'm 5'8. I hate feeling this way and I know the best thing to do is to start exercising again. I've gained 10lbs-15lbs almost every summer because of drinking and summer cookouts, but during the winters I loose the weight. This however is the most I've ever weighted and I feel absolutely like trash. Time to dive back into Jeremy's videos. Ty man🙏

@ziggyz2958

10 ай бұрын

Hey man, 200 lbs. is not overly heavy at your height and nothing to worry about. Once you get back into regular training your body will 'remember' how much muscle you had and things will fall into place. Just remember, transformations don't happen overnight, but if you're still fairly young you will likely progress faster than those of us who are considered 'masters'. 💪

@NorthernIrelandConflictVideos

10 ай бұрын

once you get into it bud it is great, i was the same, i fell into a depression due to the war over here, exercise helped loads

It's insane that these videos are free. Keep up the great work! Your content is tremendously helpful!

@tomi6871

2 ай бұрын

it is not free, they are not doing it for free. To you it seems that they are free 😅

your animations are super good at supporting the message, props

Man, I just wanted to say I really appreciate the recap. Most people don’t do that, but it makes it a lot easier/ convenient for us watching. Now I can delete most of my screenshots 👑

Thank you, may God bless you all and everyone. ❤

This video just bursted all my stress. I was so tensed to see no change in weight but I am getting in shape. It’s been. 50+ days of consistent workout and balanced diet I have definitely lost fat and my body is getting better in shape!

I used to do intermittent fasting, the moment i stopped and started eating not long after waking up i started to see much better results. Eating protein throughout the day instead of just once or twice has been a massive game changer for me. Cover the new research on intermittent fasting if you can jeremy, its very interesting 👌

@Aritase

10 ай бұрын

Did you calculate if there was any difference in the total kcal intake between your normal eating pattern and intermittent fasting? Did you eat more protein after going off the fasting? Did your diet change in any way (besides of a longer eating windonw)? Normally, it will not matter if you eat your entire days worth of food in 1 meal, or several meals throught the day. But then again, people are individuals and react different to the same food. So you might have found your body's preferred way of eating.

@dopamine-87

10 ай бұрын

@Aritase tbh, i 100% agree. It completely depends on the individual when i comes to the number of meals one should have, based on what they want to achieve and how active they are. To answer your question though, i am eating the same amount of calories (protein, carbs, fat) as i did when i had my first meal around 1pm, then 6pm for dinner, but i have spread them into 4 meals throughout the day. The research does suggest that one's body can only use so much protein per meal when it comes to muscle hypertrophy, so this could perhaps explain why i have seen a greater muscle gain and actually lost a bit of fat since I've been doing 4 meals per day, rather than 2

@ManGamez87

10 ай бұрын

IF is done for several reasons,one of them is that if you start eating later in the day,you are likely to eat less meals and thus have less danger to overeat your daily calorie intake. I don’t see how a new research will change that fact. I can see though that IF is a hindrance for muscle buildup,since there are periods of time when the muscles won’t get any protein. There is a reason that in the bulking phase you take casein protein before sleep and eat protein right after waking up,and have more meals per day. More muscles also mean more calories burnt per day,so maybe that’s also a factor why you lost weight while building muscle. I for myself would have a hard time to eat below my daily calorie intake if I would stop to fast and eat more meals per day

@sketchartphoto8117

10 ай бұрын

i agree it's not for everyone. not everyone is out for muscle gains....some do intermittent fasting for improving insulin sensitivity and better overall health

@sketchartphoto8117

10 ай бұрын

@@dopamine-87 just proved what i thought....you don't know what you are talking about

Hey, just want to say thank you so much for this video! This has been such a big point to many world athletes like bodybuilders. I’m so happy you got this info out to the world! I know it will change lives. Thank you again! ❤

Your videos are extremely professional, helpful, and informative. Thank you.

Ughhh why is sleep the hardest part 😭😭

@venzenbroshighlights3259

Ай бұрын

Midnight motivation be hitting at like 12am by 2Am I’ve already planned out how I will take over the world 😂

@atinybard6594

Ай бұрын

I feel this man 😅

The timing of this video could not be better. The past four months I've been trying to gain muscle and lose fat. It did not work because I was only gaining muscle while my body fat percentage was staying the same. So big thank you for this!

@riamdaniel

10 ай бұрын

In the EXACT same position as you! Loved seeing muscle growth, and didn’t care that I would gain a few pounds as it was evident it was through muscle, but my stomach didn’t breakthrough the plateau and I’ve been in need of a game plan switch.

I'm finding your videos so validating, thank you! 🙌 I've essentially been trying to do a lean bulk/ body recomp. My issue is that my legs aren't as defined as my abs and arms. According to your female ab models for fat percentage, I would be somewhere between 15-18%, but I'm actually 23%. The issue is that because of my body type, I have a long torso, my fat stores mostly in my thighs. I stopped trying to lose weight after my initial 3 month fat loss program because I didn't want to become any leaner than I already was. I was 34% Body fat and lost 13-14 lbs, to 23% BF. I tried bulking afterwards to gain muscle, which was working but I found it problematic because I don't have time to eat, let alone that much. (I also didn't like my visceral fat number increase because of it) I'm also just never that hungry with intermittent fasting. (I'm also vegetarian, and gluten and dairy intolerant (no whey protein) so there's that 😅). I figured that in order to see my muscles I still have to drop fat, yet gain enough lean muscle to push through so that it's visible. So I've been keeping a moderately low fat and high protein diet and I think it's working. If I have a really active day of burning more than 1200 cal I make sure to add an extra protein shake with berries. I even had a week where, although my muscles mass didn't change at all, I lost 1.5 lb of fat. That startled me, ngl, I didn't think that was possible but I was happy to see it. I sadly got really sick this last week and tried by best to maintain my protein intake which I think did help as I mostly lost some water within my muscles from the lack of carbs, it seemed, plus .5 lbs of fat. So essentially I've gone back to my fat loss nutrition program but have added more protein and clean natural carbs and no sugars when needed. The one thing that I have known intuitively for a while now, but haven't implemented, is that I have to change my program to train each body part 2x a week. I train 5x/week with progressive overload and 1 body part/ week except Abs which are done twice, 13 k steps daily; minimum being 10 k. I know and love my routine but I also know that a change would stimulate growth. 💪 Oh yeah, and I need more sleep. 😅 Thank you for your videos! 💪 ❤

@jahayrac8636

10 ай бұрын

@@carolinetheherbalist Thanks for the tip! I honestly considered it several times over the last 7-8 years (goodness knows how much I miss sushi). Mostly because I understand, scientifically, what makes them better than just eggs and plant proteins (still, don't sleep on eggs, they're an awesome protein source). But just the thought of eating meat, gives me such a visceral and nauseating reaction that I just can't. My empathy is just too high and I'm just happy that I can feed myself. I won't go into details as to what my mind comes up with because I don't think it's a choice anyone should be coerced into. My mind did it to me and I haven't been able to go back since. Other than the inconvenience or slow gains from my diet my body has been responding really well to my training. The things that slow me down are more to do with the fact that I'm a parent and have other goals so I have to mind my energy and time. Training smarter and not just harder becomes even more important with all my restrictions. Vanity wise, since the comment I get most often from people I know is that I seem to be aging in reverse and strangers confuse me for someone in their 20s (I'm 42 atm) I think I'm doing well. Overall I'm still healthy and if my "slow" gains keep me in the gym for years to come and has me fine tuning my meals in the kitchen then so be it. I enjoy learning and the practice; I don't need to rush. I just want to make sure I'm doing the right thing for myself which is why I appreciate Jeremy's videos. Everyone has their path and vegetarianism happens to be mine. I'm okay with that. ^-^ Keep doing you and best of luck in your gains and your journey. 💪

I do not have a goal weight. The number on the scale never mattered to me. My goal is to feel stronger and like what I see a bit more. I'm geared toward body recomp because the meal plan is more attainable and realistic for me, thus adhering to it and staying consistent. My plan is 6 months to body recomp, 3 months cut, then 3 months bulk. This video provided me EXACTLY what I was looking for as a beginner lifter, and you added some bonus motivation about that female part 😂

Thank you so much for the video. I changed my workout routine around three months ago and recently came across your channel when I was looking at how to improve even further. I've been implementing knowledge from your videos in my workout routine and my nutrition habits. This video just confirmed that I am going in the right direction to achieve my goal: build muscle while also losing the pesky belly fat. So thank you for confirming I'm not fighting windmills. I'm at a place right now where my body doesn't look fat but there's still a bit of roundness in my face (noticeably less though than just a few months ago) and that pesky layer on my belly covering up any potential six pack. I think my main takeaway is to increase my protein intake a bit to facilitate better muscle growth while maintaining my otherwise vegetable rich diet, and to not change anything about the high intensity of my training sessions. Cheers!

@ahmedzid1119

5 ай бұрын

I'm also doing a body recomposition but I'm gaining some weight instead of stabilizing it , so I don't know if I'm going the right way or not . I'm also doing intermittent fasting 18/6 20/4 or OMAD it depends how I feel and I started 17th October 2023

@lagritsalammas

5 ай бұрын

@@ahmedzid1119 I think doing intermittent fasting while trying to do body recomposition might counter-intuitively shoot you in the leg. Intermittent fasting is better for losing weight, but if you're simultaneously trying to keep your weight, you're just confusing your body and it's likely storing extra fat cos it thinks food supply is currently uncertain. Just stick to doing one thing and it really makes a difference. My looks have improved significantly since my original comment 4 months ago, and I've stuck to the same plan.

GREAT video! This is something I've struggled with. I was recomping for about 13 months. Finally relaxed my eating and quit tracking for a couple months. Put on about five pounds but also a little muscle. Now going back to cutting. Turns out I did the right thing. The recomp was good at first and now I'm in bulking/cutting phases to finish it off.

Do the basics and do them well. AND be consistent. I'm glad you said that❤

Started this journey of body recomp in oct 2023 at 260lbs my heaviest and most out of shape. As of May I am down to 185lbs. Im actually working on stopping the weight loss at this point and build my strength. I mostly Ruck and I have a kettlebell. Your videos have been a great help and inspiration along the way. Much to learn, I am absolute beginner. Never stepped into a Gym in my life. Once actually as someones guest like 18yrs ago maybe but anyway. Thanks great vids keep it up.

I was 123kg after doing constant bulks ,8 weeks I’ve cut Diet Coke eat a lot of fruit especially blue berries,cardio 30 mins a day before I start the weights,swimming every other weekend ,I’ve lost 5kg so far,it’s hard going

I've been body recomping for about a year. I'd say I'm probably in about a 300 calorie deficit. I started by just being at a baseline of calorie intake and then started resistance training , which was the source of the deficit. Then as I began to go a bit harder with the resistance and doing cardio regularly I did need to increase my fueling and I tried to go high protein for that, like a low carb protein shake and a bottle of chocolate milk. Meal prep and managing nutrition are a big challenge but I keep working at it. My gains have been slow but not zero, and the fat burn has been about 1 1/2 shirt sizes and 2 1/2 pant sizes. That translated to gaining about 5 pounds initially when I was sussing things out, and then slowly losing 10 pounds over the course of the next 9 months. Losing a pound a month might not sound exciting but when you realize it happened while putting on some visible muscle I'm pretty happy with it.

Love your videos!!! Thank you for always making high quality videos

Love this vid. Very informational while not boring and provides the studies used!

Working every muscle twice a week would be à challenge for most considering not everybody has time to go to the gym everydays. Great content though

@sagekaleke

7 ай бұрын

You can always do bodyweight exercises at home.

I love that your content is backed by studies & research man I lost 47lbs of weight and I’ve been stuck at 233 with 30% body fat all coming from my stomach so I’ll make sure to get more protein in do time under tension exercises and sleep more

Amazing as usual Thank you very much

I'm recomping now, and by far, the hardest part is eating enough protein.

This video came at the right time for me, I just made a diet where I eat around 2000 kcal a day, 200 grams of protein and I have been feeling pretty good. Also because my school holiday has started I have more time to focus on sleep. I made a mesocycle of 8 weeks where I focus on strength training and do endurance training and agility training once a week. I'm doing a sports study at school and have been implementing what I have learned this past year and after this video I am feeling extra good about my diet and training.

@PolishGameRPL-fv8xg

10 ай бұрын

Hey man, can I ask what you're eating to get the protein in without going over 2k calories? I'm on the same boat as you, getting bored of the protein powder and chicken breasts

@TheCrossEyedGaming

10 ай бұрын

​@PolishGameRPL-fv8xg fish, yogurt, turkey breast, chicken breast, egg whites, and protein powder have all been staples for me. You could try to find some meal recipes that use protein powder or make a salad, etc. Lots of different meals you can make out of this stuff.

@legendjerry8496

10 ай бұрын

@@PolishGameRPL-fv8xg I'm sorry friend but chicken and shakes are just neccesary in the process. I do however also eat oatmeal, eggs, kwark (quark?? It translates to cottage cheese I guess but I always thought it was a type of yoghurt, it has alot of protein and low calories).

@xx-----------xx873

10 ай бұрын

@@PolishGameRPL-fv8xg Almost any meat would do it honestly, then have fun with whatever else to fill the macros.

@debsaye3360

10 ай бұрын

@@legendjerry8496200 grams of protein with just 2000 kcal is way too much protein for the amount kcal you consume. You will just pee this protein out try to balance it more with healthy fats/fibers

watched your older videos in december when i started gym and went on 1950 cals a day getting around 170g protein. been doing the arnold split 6 days a week and going till failure every set and after 6 months the results are insane. was 22% bf in december, down from 32 at the beginning of 2022 and now around 14, and at least doubled my strength on compound exercises, even tripled on isolation exercises with obvious gains in muscle mass. started a 1700 cal aggressive cut for 6 wks last week to get my lower abs and still have been able to progressively overload,

@adammander7108

10 ай бұрын

Hii how many grams of carbs and fats did you do ? I'm looking at doing the same as you so much info out there it can get confusing .I've also just got a calorie counter app

@reyy1k

10 ай бұрын

@@adammander7108 honestly i didnt track carbs and fats at all. i just made sure i got 2g protein per kg of bodyweight. according to myfitnesspal generally i eat 35-50% protein and whatevers left being half carbs half fats. for losing fat and gaining muscle all u rly need to track is a calorie deficit and protein intake

@reyy1k

10 ай бұрын

hope this helps

@cosmo5076

10 ай бұрын

​@@reyy1kreally nice progress bro I hope to get to a similar place in due time

@Saint_Arod

10 ай бұрын

I’m pretty obese at 270lbs at 6ft (down 20 from 290lbs) and I’m hoping I could focus on losing weight but still getting gains in the gym/not maintaining. This is pretty inspiring as I’m currently eating about 1,800cal with 35% protein intake at 190g. Hope this works, I just wanna look good with a shirt on honestly lmao.

This is what i've been looking for, i did search the tips how for losing fat and gain muscle at the same time but i don't think i found such a good explanation like this, body recomp, nice video

Great video. I would say 95% of this has been known in the weightlifting community for a long time but it's helpful to have studies to back it up and this is an excellent video for anybody who doesn't already know this info. It can be confusing to navigate fitness info when there's so many trends and worthless crap trying to make money out there selling a quick and easy new way to get shredded.

thanks for using my clip from my bodybuilding show at 0:38 😉😉

@crash_Stuff07

3 ай бұрын

Damn you strong💪

yoooo, this is game changing for all of us!!

@nhlakaniphozondo1463

10 ай бұрын

Definitely

@kingadjust6201

10 ай бұрын

No it's not you can only build a decent amount of muscle in a calorie surplus a deficit will give you a miniscule amount of muscle 😎👍

@andreavdalyan8626

10 ай бұрын

@@kingadjust6201not true. People who go in a calorie deficit are fat and have extra calories on them to use as energy for muscle building so they don’t need to be in a surplus.

@kingadjust6201

10 ай бұрын

@@andreavdalyan8626 bro just look at the comment sections of recomp calorie deficit videos so many people were saying that it's not optimal and a waste of time 😎👍

@axelsanchez5849

8 ай бұрын

@@kingadjust6201Have you watched the video? If you’re a beginner, never follow the proper training or nutrition plan, or have a high % of body fat you’ll still be able to build A LOT of muscle. I can tell you it’s true because I’ve experienced that.

Great advice! I'll endeavor to implement it as I chronicle my journey towards getting back in shape 💪💪

Great video. I'm after losing some weight and started working hard at the gym so I'm in this place where I want to recomp, maybe lose a tiny bit more but mainly getting stronger and fitter.

I train hard every week 5 times a week but I've never had a clue how to take this to the kitchen. Week 1 in now thanks to you Jeremy. Weighing everything, using my fitness pal And subscribed !

I'm proof that it's possible. I do calisthenics every day (I split muscle groups reasonably), I'm on a calorie deficit and I eat the right amount of full proteins. I've lost 5 kg but everyone noticed I'm bigger - especially my arms and chest, but my legs and belly are thinner. I'm really excited about the results!

thanks for the video. explains a lot.

SIMPLY THE BEST GUY RIGHT HERE

This is basically what i have been doing slowly the last few months, at about 31% body fat and dropping. Started at 35%. I figured i could get down to 20% before having to change my approach. Glad to see research that confirms my observations.

@Madadaal0

9 ай бұрын

32% body fat here and wondering if this will actually work for me. I only do Cardio now and and I was thinking maybe doing cardio and weight-lifting at the same time could help me lose weight and avoid loose skin.

@LykosSenpai

9 ай бұрын

@dhegacade don't know about loose skin 100% yet myself, still slimming down. But definitely do weights. Keep the cardio consistent at 20-40min daily. Split it up if you need to. Weight train and cut as much excess sugar as possible from your diet. So juice, soda, don't Overload on fruits. I take a probiotic because I have some malabsorbtion issues with my gut bacteria, otherwise leading me to get hungry soon because it takes longer for my food to only partially digest otherwise.

Hey Jeremy, I am not a newbie when it comes to lifting weights, I was shredded in high school, around 180 with about 10% bodyfat. I am now 30, and I just started training a year ago like I did in high school for a year now, but I haven't seen very significant progress. I have been intermittent fasting, staying within a calorie deficit, and I haven't seen any real changes in my body weight. My training split is that I train for 6 out of 7 days a week, push, pull, legs each day then repeat for another 3 days, push, pull, legs with one day of rest. I have had this split now for about 6 weeks and still have not seen significant change. How likely is it that I may be overtraining? I was thinking about going down to just one to two times a week, a full body workout 3 sets all taken to failure, mostly compound, 3 days apart and just repeating this scheme. Could this possibly work as a valid training mechanism?

@master-oh6zn

6 ай бұрын

There is no way there are no changes after that schedule. You are most likely overtraining if you eat good.

@leahgross5130

4 ай бұрын

My guess is not enough rest and too much training? Maybe ur body never has the time to grow the muscle

Thank you ❤

thank u for keeping this simple and easy to understand

While a recomp can be effective for many people for a period of time, it typically only works for people who are above 14-15% BF, and it also requires a slight caloric deficit (500 calorie deficit is too much & won’t work).

@kingadjust6201

10 ай бұрын

Actually it doesn't work at all it might build a tiny amount of muscle but that's it

@Blinkers2007GameDev

10 ай бұрын

@@kingadjust6201how have I been seeing progress in the gym while being In a deficit? I’ve been training for a while

@FitLabb

10 ай бұрын

@@kingadjust6201 Recomps definitely do work, but there are several important caveats that need to be happening in order for it to work. I’ve coached 100+ of my clients over the years through effective recompositions where their weight stayed roughly the same, but they visibly lost bodyfat and built lean muscle, and their measurements also told the tale as they shed inches off their waist while increasing the size of their arms, neck, chest, etc… It has to be a slow and steady process with your “diet” dialed in at a small caloric deficit & eating enough protein, following a hypertrophy focused training program, and getting proper rest & recovery time. It also works best for beginners, people who are overweight (or at least over 15% BF), or people who have taken some time off from the gym…..and it doesn’t work indefinitely, but it can be and is a very effective method to use if it’s done properly.

@Rover-gg8jj

10 ай бұрын

@@kingadjust6201 recomp definitly works.

I really wish beer was never invented

@rubyn7976

Ай бұрын

😂😂😂😂😂

@joestillstandupcomedy

23 күн бұрын

They really oughta make some sort of protein beer that’d be so awesome, drink beers to get stronger

I doubled my cardio while on the BWS Intermediate Shredding program, and when I followed the BWS spreadsheet closely, it really helped as it ensured that my calories increased while I ran or swam every day; hence, I was able to keep losing fat, but I also gained muscle. So I found that diet is pretty important. My caloric deficit was about -250 calories per day, and I lost 47+ lbs over 5 months (including about 12%-14% BF so far)...and I can really see the last of my belly fat disappearing too. I predict I will reach my target after 6 months...when I can then reduce my cardio to every other day, and increase my calories to try and achieve a weight gain of 0.25 lbs per week (or 1 lb per month) as the human body cannot produce more muscle than that anyway.

Bro I was looking for that only thanks man❤

This helps explain why I am weighing the same lately after lifting for almost 2 years, but people keep telling me I’m getting skinny 😊

@andreavdalyan8626

10 ай бұрын

Yea well you lose fat through calorie deficit. Lifting is a way to burn extra calories and get mote muscle. Fat loss is purely diet

@geminix365

10 ай бұрын

I literally touched floor at 90Kg, but my % of fat has been decreasing 0.1-0.3 every month

This is very helpful. Thank you.

I think to navigate effectively during recomp is rely on the calorie intake numbers. That is to say to monitor calorie amount and portion as closely as possible to at least know if you are in deficit or surplus. Which means that even if the scales doesn't show it, you need to believe that you are in caloric deficit.

If i have more than 20% body fat, would it be efficient to do a mini cut then switch into a body recomp as a beginner ?

@savastepeli4210

10 ай бұрын

That's what I did, it worked pretty well for me. It was not "mini" though I lost 20 kilos (from 92 to 71) and lots of muscles (because I did not take enough protein) in the 75 day process. Thankfully I regained my muscles even more than before without gaining most of the fat. Now I'm in my best shape, weighing 80 kilos. I recommend that method, just do not make my mistakes, do not forget to take enough protein and exercise so you don't have to deal with regaining your muscles afterwards.

With aiming for 10-20 sets per week per major muscle group, what is considered the major muscle groups? Is it like "legs, arms, shoulders, chest, back" or more specific? Would quads and hamstrings be 2 different major muscle groups? Bicep and tricep? I'm trying to make sure I'm not over the 20 set mark each week. For example, right now I'm doing 12 sets per week on quads and 15 for glues/hams.

@k-banks-4307

10 ай бұрын

I think the simple answer is look at compound lifts and add them to your workout and then add other exercises to target muscle groups that are not the focus in the compound lifts. I personally do 16-24 sets per muscle group per week and all muscles are trained over two sessions per week so that would be 8-12 sets per muscle per session. Hope any of this helps bro and good luck with your training goals 👌

@kingadjust6201

10 ай бұрын

That's bullshit you only need 3 sets per week per muscle group stop listening to these fraud volume lovers

Excellent body recomp tutorial! I think you answered just about every question I could think of. I was strong and fit years ago but then life demands caused my strength and condition to fall off a cliff. I am now about 3 months into a basic strength training program and doing the recomp. I have a pretty good handle on the nutrition and training aspects and I definitely have enough body fat to qualify. My bodyweight has remained pretty steady around 205 lbs. while strength is increasing steadily on squat and deadlift, slower on bench and overhead press. The one obstacle for me is the sleep aspect, since I worked shift work in the past and never re-learned how to sleep properly. I compensate by adding a few extra rest days into my schedule whenever I get too exhausted and sore.

thanks for this video!

Sleep really has changed my body. I had hit a wall and didn't know what to do. Long story short, I finally accepted that ok to train for aesthetic reasons and set a goal. There was just no way around it. Not getting a enough sleep was hurting me. Now getting 7+ hours every night isn't possible for me, but I do aim to get make what sleep I get quality. I don't always get the amount of protein I need, but the protein I do get is good quality. Normally from eggs and peanut butter. I do a scoop or 2 of protein a day. It's been a process,but learned so much. Create you a baseline, set a goal, scale your workouts when needed, and have fun.

I can't remember the last time I sleep 7 hours+ through the night, falling asleep is easy staying asleep is the problem. I've tried so many things and so far for the past 30 plus years I have not been able to get a good night sleep.

@jpi28602

10 ай бұрын

2 Night Shred, 450 mg Magnesium, 4 oz Tart Cherry Juice - works for me for best sleep ever. Comments welcome.

They should do a study on this: Subject A: body recomp for 6 months Subject B: bulk/cut cycles for 6 months To figure out if body recomp will net you the same results as bulk/cut cycles over any given period of time

Love your advice the form is always work fine..

12 weeks? I call bs

@Salman.khan786

7 күн бұрын

I lost 20lbs in 2 months. I was in an insane caloric deficit. I ran 2 miles everyday. Had no sugar, had lots of chicken (cause it’s cheap) lots of protein. That was during Covid so I had a lot of free time lol. After a few months I gained it all back 😂

Why does my boy look the same as he did 10 years ago though 😊

By far best video I have seen that explains and summerizes well how this works. Thank you!

@bellaromA98

5 ай бұрын

It's work for a girl?

@burgerwithnohoneymustard168

3 ай бұрын

​@@bellaromA98😭?

This video was so informative!!! I appreciate all the evidence-based information.

I am doing a lean bulk with 3100 kcal,200g of protein and 360g of carbs and even tho I try to get my protein a bit lower, because atp over 200 is just not needed, it still works

@Cheesecake819

10 ай бұрын

What’s your height and weight? I’m trying to figure out how many calories to eat to lean bulk.

@xx-----------xx873

10 ай бұрын

@@Cheesecake819 search for a bmr calculator, eat over maintenance and get the protein in. That'll do, don't overthink it.

@debsaye3360

10 ай бұрын

I am around 180 grams of protein at 180 lbs at 6’2 I am a very experienced lifter I just lost alot of muscle mass so I expect to be back at 200-210 soon

@Tyfn420

10 ай бұрын

@@Cheesecake819 I eat 200 ish over my main maintenence, but every body is different so you gotta figure it out yourself.The normal lean bulk to is 250 kcal surplus.I am 6`0 and 176 lbs

@geminix365

10 ай бұрын

Fun, because 3k is basically a cut for me

I’ve been in a 300-500 calorie deficit for the past couple months and while my weight isn’t going down as fast as my brain would like it to, physically it definitely looks like I’m slowly losing fat while also putting on a bit of muscle. I’m hoping it’s not just in my head though because it’s difficult to tell lmao

@geminix365

10 ай бұрын

Get a fkn bascule

@MalachiSoccer

10 ай бұрын

If your stronger than before than you’ve definitely put on muscle!

As usual, great video, thanks

This is an awesome video. Makes sense! I’ve always thought it was not possible to lose fat while gaining muscle, it had to be 1 or the other.

Rip Jo Lindner 🫶

7 hours of sleep. Try doing that with a baby 😂

@Mama-rtinez

2 ай бұрын

I feel you!!!! I have a 6month old & OMG 😫

@rythm6593

Ай бұрын

​@@Mama-rtinezfr babies are so annoying and cute at the same time

Let's get it!

This helped alot thanks

This dude recommends eating seed oil and avoiding red meat and you still listen to him? He has no clue.

Just take Tren. You're way overcomplicating this...

@Cole-yr9zj

7 ай бұрын

Such a fucking stupid ignorant mindset

Great video!

Question: Can you recommend a best practice for strength maintenance, when focused on fat loss over muscle gain? I've been focused on progressive overload strength training for the last year, but might like to pivot toward cutting. Thanks!

Great job with this video

extremely helpful video, tomorrow will be the last day of a serious 3-month cut for me, which has been great. Now I think I am going to bump up the cals by a couple hundred/day from my cut and try to recomp for 3 months and reassess after that

i got got down to 62kg from 85kg. working out for atleast 4 x a week and consistent with my diet. im counting calories by the way 1500 - 1800 per day and doing 5k to 10k steps daily and having an active lifestyle

Thanks I really like it now I know what to do

Great video 👍

Good fact based strategy thanks for sharing 👌

Superb breakdown, great summary

Really thank you for your help with this. I think that I fit the criteria and I’m trying this now.

GREAT VIDEO ,,.,, THANK YOU!!!!!!!!!,

I just wanted to say thank you for posting helpful videos on weight loss and working out/toning muscles. I have been seeing positive changes in my body just from following some of your tips and steps I used to hate the idea of having to step up and put in work to get the body I want but your videos helped a lot and now I work out everyday and I still eat some of the foods I like, while eating a lot of proteins thanks dude

thanks a lot ❤

Hi Jeremy,i'v started exercising two months.i'v never visited gym before in my life and i love it!i'm not skiny or obese,i'm let's say normal but i have a very big problem.i have a 25 year old disc herniation and its a severe one too.whenever i want to do squads or romanian deadlifts the pain imediatly occurs.in fact last week i poped the dics again after long time when doing the deadlifts and now i'm in constant pain.i still want to visit the gym but i'm afraid that i will make the disc condition even worse.so my question will be-can i exchange the deadlifts and squads with some other excercises and still build muscles and continue visit the gym without been afraid making the dics condition worse.i will apreciate your answer because its really important to me,thank you in advance,you are doing a fantastic job!!!

I learned something so important: muscle grow when you sleep cause that’s when they repair themselves from the tare (workout). So the more time you give them to repair is the more they grow. You don’t grow Muscle when lifting, you only tear muscle when lifting. Water and sleeping are key.

Thanks, man. I've been stressed about losing fat and gaining muscle as a 13 year old boy

@1995Benzo

10 ай бұрын

You can do it! I believe in you! 💪

Thanks for the validation. I’ve been having such a hard time gaining weight. It seems no matter how much I increase my intake, I stay the same weight. I can see that I’m getting bigger and stronger, albeit slowly, but when I increase my calories, it seems to only go straight to my tummy. I can literal have nice abba one week, and the next week, 2cm of pudge 🤦‍♂️

Im so super thx for the advice bro thx❤