Eating to Gain Muscle, Minimize Fat Gain, and Reduce Oxidative Damage
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- čas přidán 6. 06. 2024
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Reference:
Ribeiro AS, Nunes JP, Schoenfeld BJ, Aguiar AF, Cyrino ES. Effects of Different Dietary Energy Intake Following Resistance Training on Muscle Mass and Body Fat in Bodybuilders: A Pilot Study. J Hum Kinet. 2019;70:125-134. Published 2019 Nov 30. doi:10.2478/hukin-2019-0038
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![Experts are wrong about Calories. [Science Explained]](http://i.ytimg.com/vi/wKEP_Z6u-L0/mqdefault.jpg)
![Experts are wrong about Calories. [Science Explained]](/img/tr.png)
![The Thomas DeLauer Intermittent Fasting Muscle Building Guide [Fact Checked]](/img/n.gif)
Before the commentary starts: I'm aware that some people don't like the graphics moving as much - I've changed that in all upcoming content, but this video was recorded and edited 2 months ago, and I would have had to pay a hefty price to re-edit, so I uploaded as is. Less graphics moving in the future, though, thanks.
So you said “protein was the same for both groups.” What metric of same? Both groups are the same percentage of their food as protein? Or both groups had someone strictly controlling diet and engineering exactly the same number of grams of protein in both groups, regardless of their caloric intake? I’m curious because I’m curious about the results and what they are actually showing.
People are too sensitive these days...
A good choice.
Do a vid on Astaxanthin,with and without saw palmetto.
No offense to your face, but I like the graphics.
Well, thanks Nick. The sound of the removal of my tRNA from my ribosome will now live rent free in my head for the foreseeable future.
As stupid or as funny as the little jokes are, i do find them to give a nice tempo to the presentation as a whole, never change Nick, never change!
Also, i do always like dem schematics.
Great work.
At 7:20s Great sound effects! :D If you analyze details, you end up visualizing the micro-environment. You're inside the cell, you're seeing things in slower motion; it's a gift. Thank you Nic.
Excellent! Thank you :)
Keep in mind that protein doesn't get converted into fat very efficiently. Excess protein to your needs ends up being largely excreted in urine. So a high protein diet will provide the anabolic raw materials for muscle maintenance and growth whilst minimising fat storage. In other words, all calories are not equal when considering their body composition effects.
I agree , but protein does convert quite efficiently to glucose so more isnt always better since you want your blood sugar as stable as possible. High protein is always better with high fat if you want to be as safe as possible while on large amounts of excess protein.
with a higher protein intake, more protein will be used as a source of energy and more fat / carbs stored as a fat. In the end it boils down to calories in / calories out. High protein diets can be problematic because then you are limiting selection of the foods you eat, and possibly creating nutrition deficiences. We don't eat macros, we eat food. (most of us anyway)
In general terms, 10,000 mile view. It depends on several factors (1000+ factors) - stomach acid, type of protein (not all created the same), amount of protein at consumed at any given moment (was it 150grams in one meal or 150 grams spread over 5 tiny meals - this makes a major difference). Tiny amounts, say 10 grams of protein can easily covert to glucose (depending on the needs of the body at the time of consumption. When they consume protein, what else did they consume at the same time? Next is the person "healthy". Or does the person have NAFL? Cancer? Type 1 or type 2 diabetes? Are they on insulin? how much? other medications? what if they are on high dose PPI? See it all changes person to person,............. Nothing applies to everyone to the same degree or action / reaction other than we are all going to die at some point. Yes, ALL calories are equal. WHY? because it is a unit of measure. A mile is a mile. An pound of feathers or a pound of cement, both equal a pound. The source of the "calories" and how they react in the body are very different. Fun fact: A lump of coal, is very high in "Calories" yet you will never gain weight from eating coal every day.
I am going to have to borrow that lump of coal analogy.@@DrAJ_LatinAmerica
You can absorb all the protein you want actually. New studies show this .
Also, another factor to consider is the safety valve - brown fat / uncoupling proteins that dissipate that buildup of protons in the intermembrane space.
Insightful
I think that caloric cycling could help reduce the unwanted fat gain. I've also been taking Glycine and NAC for a month or two. I've been sleeping like a baby, have more energy and am starting to feel stronger. I'll turn 61 this month.
you writing down initial condition and changes overtime? would be interesting to see data.
@@josemilian4167 My A1C isn't bad, but I'm hoping to drop it lower.
I find fasted cardio and caloric cycling keep my system from putting on weight. Keeps my metabolism on its toes.
For many, this is a critical question…….. (me included). In addition to raising glutathione (e.g. with resistance training) to counter raised ROS, you can also increase mitochondrial generation of melatonin by exposing your self to infra red light (Reiter’s various studies on this). Reiter suggests that 90+% of melatonin should be created in the mitochondria. Melatonin is an important endogenous anti-oxidant. Make sensible use of sunlight or even IR light systems
Thank you for the comment
Since UV and infrared are on opposite sides of the visible spectrum, how do they have similar effects on melatonin production?
They don’t, or at least based on the published science. Reiter’s work suggests that melatonin is made by the mitochondria in response to IR light
I would be very VERY grateful if would you make a video dedicated to dental health and to the latest dental researchs. The importance of dental hygene and connections with overall health. Pleasee
Really important topic
That makes a lot more sense. Mike Mentzer, an old school body builder used this approach. Slight increase in calories. Maintain reasonable protien intake for your size. We don't need a bunch of protien. Increase in calories will do the trick. A balanced diet of course. Thanks for your video's. I love your weird humor.
Very interesting topic. I think stronger by science also has a good article about bulking. But I wish we had any data on bodyfat percentage. It wouldn't surprise me if you can "maingain" (whatever that means) just fine at 25% bodyfat, but it's a very different story at 10% bodyfat. Sadly I don't think we have any study taking that and caloric surplus into account.
Also I want a 10 hour version of 7:15 - 7:18
great video. every individual has variability in how they'll respond to health changes. I wish health providers would give earlier evaluations that informed people better about their own case. The people I've spoken to only ever made move to learn more about their response to different health factors after something affected their health (diabetes, high cholesterol, etc.). I'd like to think that if people were better informed they'd make better health choices earlier and lead to overall better health over their life.
sidenote: why i think food labels should inform high sugar on products like other parts of world do I think information does affect how we consume. A high calorie low nutritional value label would be good too i believe.
I totally relate! 👍
Hey Physionic, not topic related really 😅.
But was wondering.
Are you from Belgium?
Would have been nice to know your thoughts on eating at maintenance/slightly below with a higher body fat percentage! Obviously whilst meeting protein requirements, a recomp if you will.
So you are asking if somebody has a rather high body, fat percentage, would that protect them from losing muscle if they were eating in deficit in order to use up some of the fat stores? I asked a few minutes ago whether eating a higher proportion of intake as proteins, even if the total intake represented a calorie deficit might allow for muscle growth as well as fat depletion, as I have heard from two sources. Mind you, this is why I’m not actually monitoring my intake that much and I’m also not engage in a consistent lifting program. Ha ha I don’t know why I seem to be procrastinating, is it once I’m convinced of the perfect program I will go forward when because of having made so many changes over the years and relapsing to over eating ice cream is getting stringent, there’s only so far I’m gonna push the boundaries anyway.
@@oolala53 just start. Doesnt have to be a perfect program, because there is no such thing. Just train to the point you're getting stronger over time, sufficient volume, eat till hunger is satisfied (not cravings)
@@oolala53
As mentioned there is no perfect program. Even the close to perfect program will change over time as you change.
I know you don’t want to hear this but if your bf is higher than you want losing fat will invariably require losing muscle. Yes having your macros setup correctly will diminish the muscle loss but it’s all part of the game. Sure trainers will tell you otherwise but even running gear does not completely mitigate muscle loss along with fat loss. People like to point out that hey my lift numbers are going up thinking they are getting stronger while at the same time losing weight. The real reality is that you are just becoming more efficient with lifting the weight and likely getting better at the movement patterns and muscle recruitment during the lifts. I’m not trying to discourage here just being honest. Trainers are paid money and sadly tell people only what they want to hear gain muscle and lose fat at the same time yaddah yaddah yaddah. If anything I suggest keeping things simple and make a commitment to being active. There’s enough excellent FREE content out there just sort through it and find what resonates with you and give it a go. Track your progress and change things accordingly. The first steps are the hardest, good luck.
Hi Clark, im back. been catching up on your stuff, nice video! so, why does for example brain shaw eat like 10,000 calories? could he get away with like 5000 or something?
9:00 Interesting! But does it apply to the muscle cells only or every cell in general?
Hi, does EGCG reduces oxidative stress to any significant amount?
Your knowledge and wisdom has helped me on my journey, thank you, thank God for you, thank Jesus for you, man... you have helped me get back on my feet after being broken down by a 7 headed dragon, basically. Thank you! I am feeling so much better.
could you link the previous video that led to this one?
Personally I think a 100 calorie surplus is difficult to suggest because it’s easy to say your maintenance is 2000 but even that can change from day to day so you go from a surplus to maintenance to even under eating real quick.
Hey sorry I don’t have a whole lot of knowledge on this stuff but I have to ask if the whole “demand for ATP” thing could relate to your explanation on NMN not being necessarily as useful as it’s marketed as. Since the ATP increase would not actually change the demand of ATP. Or would this ATP increase allow the demand of ATP to be more easily met in theory? Idk would love to hear someone’s thoughts tho or lmk if I’m being random as hell
What would the Methylene Blue effect be on weight training and corresponding diet?
New Helms study suggest muscle building potential can be equal between groups with maintainance, small and large surplus. How comes the condridictions in these studies?
Helms always push their maintenance manuals?
I am thinking that the timing of when you eat plays a role. even though studies are saying timed eat has no advantage.
How could supplementing thing like NAC, curcumin, carnitine, vitamin c and melatonin effect this? anything we could do from a diet, lifestyle or supplement POV to optimize this? i assume a healthy mitochondria and optimizing it could help, but how would one do that? HIIT or cardio in general comes to mind. What are your thoughts? thanks for covering this, love the combination of book knowledge and practical application though sometimes the science stuff gets a little over my head, haha. Keep up the good work
Ha. I supplement all of those
why supplement those?@@drunvert
@@natevanderw what I came up with after lots of study.
Are the people overeating actually stronger though? Overeating causes ectopic fat to build up in the muscle.
I'm assuming the excess that wasn't protein end up making the muscle look bigger but would likely be marbled with fat.
sure you can generally build more mass the more you eat, but fast gainz are quickly lost, and my experience says that you're better off eating just enough to be sated if you're not in it purely for the "big" look. no need to push the "effective limit of nutrient intake". i would recommend, just stop eating when you're full. let's go sisters, yeehaw!
also the less you cram yourself, the more easily you can up the frequency of solid workouts!
Offtopic but any clue how to keep heavy metals intake down while bulking? They are in every food these days :/ is it best to just keep calorie intake down and forget about bodybuilding if you dont want to have your health at risk ?
If a person is carrying around excess fat and they start eating at maintenance or less while resistance training, would the energy from the fat cells go toward protein synthesis? In other words, if you are overweight, can you gain muscle and lose fat at the same time?
You can only gain muscle and lose fat at the same time if you are a beginner, or coming back from some time off from the gym so you will have muscle memory to regain what muscle you lost.
Once you have been training for several months you will no longer be a beginner and will need to be in a caloric surplus again.
@@baz1184 So then it kind of does use “fat energy” to a point, but then stops. I’m guessing to hold on to fat for survival. And if that guess is right, then that’s why people on steroids while on a cut or maintenance can gain muscle and lose fat, because they are forcing the body to go past that stopping point. But naturally, once the body says, “that’s all the extra energy I’m giving,” you would need more calories than maintenance to grow more muscle or less calories to lose fat, but can’t do both.
I was wondering about that, too. Theoretically, the body should not need excess calories from food, if it has loads of excess energy stored away already.
But then... you could just as well say, that it doesn't make sense for an obese person to even want to continue eating in a surplus. They should just not feel hungry at all, really. And we all know, that that ain't true.
Which is to say, just because it sounds logical doesn't necessarily mean, it's true.
4:56 Metformine also causes electron leak and generates ROS, why metformine is beneficial?
I’ve heard from two others, not researchers as yourself, but they sound pretty educated, saying that it is possible to gain muscle when in a calorie deficit is the proportion of protein in the diet is about 40% and the calorie deficit is mild. One or 200 cal. This Hass to be combined with a rigorous lifting routine. Does that make any sense to anybody?
I have been using Metformin for appetite control and I have seen a good increase in muscle strength and a good decrease in body fat. It seems to tie into the systems you describe here.
Maybe Berberine instead
Longterm use of metformin leads to low b12 which will effect your methylation. Berberine will not .
If we bulk with healthy fats like nuts/peanut butter and healthy carbs like bananas and rice, would the bodyfat that gets stored be more healthy than fat from animal fat/dairy foods?
Certainly not. Any excess adds to the metabolic drawbacks. Also taking in excessive sugar into your liver isn't great for it and can give NAFL, fructose from excess sugar tents to do this, do drinking soda or such will definitely make it worse.
Once you have the fat it doesnt make a difference, but the digestion process itself may be better or worse
"In addition, liver and visceral (i.e. between the organs in the abdominal region) fat deposition was lower in the polyunsaturated group. This type of fat storage is very bad for your metabolic health (2).
"protein was the same in both groups". in absolute values or percentage?
Absolute, grams per day.
Can you do a video of ginkgo?
If I'm cutting I can't gain any muscle?
Could Creatine mitigate the Proton buildup by having enabling a larger pool of ATP?
I think the implication was that the capacity of ATP intake was not sufficient to overcome the proton buildup.
You need old timy Batman call outs .... WAM ... BANG ... SWUUSH ... KA-POW
That would be epic
*_Oh, no! ROS is attacking Mitochondria City!_* *Glutathione to the rescue! -* *_And here it comes, with NAC, glycine and betaine, to save the day!_*
(Glutathione is widely considered to be the optimal antioxidant, btw.)
100 to 300kcal over maintenance for better chances of building muscles.
Assuming enough training volume and rest.
wait, is this mean if I eat more - I gain more muscle? wow
You can counter oxidative stress by gaining free electrons from being grounded or earthing.
I not gaining weight sufficient indicator that one is not overeating? I think I eat quite a bit and also train, but not too much. But most important thing is that even though I think I eat quite a lot (say 700 kcal breakfast alone, and then 2.5-3 more meals a day). But I always stay almost the same weight, ~64 kg +- 2 for like 5 or more years. And the device measuring body fat in the gym put's my body fat
that likely means you are in a energy balance state so your body is probably not chaning. Coupled that with your body fat levels not changing , you are maintaining your body's weight and composition.
Well...do you feel good? Sleep well? Able to focus? Stable mood?
Then probably everything is fine and you're just underestimating your caloric needs. If you're a physically active young(ish) man, 2500-3000 kcal really isn't excessive.
So unless you have other reasons to be concerned, just count yourself lucky, that your weight is effortlessly stable at a fairly low body fat percentage.
I got angry when he said I don’t know at the end but then he tricked me and had an answer. Touche’.
So what to eat?
Fish tacos and a beer 🍺 with a sprig of parsley.
Yes, the diet of Kings.. haha
Ass.
I just need to know where I’ve heard this voice before. Please help.
...by Nicolas 'Goldilocks' Verhoeven 😉
300 calorie surplus? Pfft, no shot, it's egg nog bulk season.
The study is not well designed and graph is misleading, as the _starting_ BF for G1 (high calories) is 16.2% vs G2 (moderate calories) at 13.3%, which are quite different. The _post_ study BF for G1 is 17.4% vs G2 at 13.4%. I bet that if G1 cut back to 13.4%, they'll lose the delta muscle mass and then some.
Appreciate the content but in all honesty the people that really get this figured out are focused on a much more basic lower level thought process. You can easily get lost in the scientific weeds however It’s quite simple. Start with Heavy resistance training to failure. Sprinkle in 300 calorie surplus (bare minimum for starters if you weigh in excess 150 lbs). Calories must be fairly clean from real foods with carbs being at a minimum of 1.25 grams per lb of bodyweight. Follow this until your weight plateaus, you are gaining size in the waistline, or your fasted blood sugars are no longer “good”. If any of those parameters are exceeded you must reevaluate your approach and repeat once parameters are acceptable. If you never reach those limited parameters congratulations you can now add in more daily calories and continue to closely monitor progress.
The parameters are simple. If your weight plateaus you need to eat more. If you are gaining girth in the waist that’s not muscle and you are spilling over into higher proportion of fat storage. Elevated fasting blood sugars is likely indicative of metabolic damage that is not conducive to gaining more muscle vs storing fat. Also this is likely to show up in the waistline spillover deposits as this value increases.
Being able to explain stuff that a second grader can grasp shows real knowledge, couple that with applying it to yourself for years through trial and error suddenly clarifies what really matters to reach goals.
Enjoy the journey
No worries. Leonardo Da Vinci told jokes no one else understood.
😘
Reactive oxygen species🧟♂️
first:)
I think your voice has broken again since your past self.
The bulk of the info isn’t presented well. Far to much scientific jargon / info than the average person needs or cares about. Shorten and simplify ... or not worth listening to.
Bro too smart for his own good
Do you need some familiarity with cellular biology and the Electron Transport Chain for this video? Yes! Is this a Bro Science channel? No! But the channel is literally about scientific studies and explanation of the underlying cellular mechanisms from a PhD candidate in Molecular Medicine. What did you expect?
I disagree. I’m a blue collar college dropout, but a bit of a science groupie. I won’t retain most of it, but he explains it well enough that I could pretty much follow along. Enough science content over time and some of it sticks. Doesn’t have to be for everyone, though, so no disrespect intended; just friendly disagreement.
Maybe his target audience isn't the average person. I like him
There's other channels that do this, like Thomas DeLauer. Physionic's niche is getting out into the weeds a little. That's why I like this channel.