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Timestamps:
00:00 Intro
01:05 Bulking and fat gain
02:50 Main drivers of muscle growth
06:00 Diet and body composition
11:37 Sleep and body composition
12:20 Supplements for body composition
14:26 My new book
14:45 Should you gain weight or lose weight
16:50 Who should do body composition
18:26 Summary
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25 responses to “How I Build Muscle Without Gaining Fat – Body Recomposition”
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I was waiting for this video having wondered for months what was the best approach for me. Thank you!
Glad it was helpful!
What’s your height? To give more context to the weight metrics at the beginning of the video.
Somewhere 5’7 to 5’9
thank you Siim, over the past week i have been watching all your videos, your knowledge and results is so impressive
Very good video ! But what is your height ? because it’s nice to see your weight but without height it does not say much.
Thanks
Exactly what I needed, lean is law
lol. Mileage will vary.
Longevity for men is better the leaner they are. For women excess body fat doesn’t matter that much in terms of health as long as you’re not in the range of obesity, but for men it’s important to stay in the sub 15 percent body fat range, better even at around 10 percent. Good muscle building advice isn’t necessarily great longevity advice and I’m happy it’s discussed together here
Height??
Hi siim, what about cardio? I enjoy cardio but I worry about doing it on the same day as my lifting due to the interference effect which limits how many days I can lift…
Love your videos.
This video is gold.
10:00
<40% fat diet = “low fat diet”? xD
what an oddball categorization of that study
despite there not being strict definitions id say: 10-19% = low, 20-35 medium (rda), and above that = “high”
4 to 6 reps at 75% or 80% of 1RM, isn’t that too far from failure? Seems too easy, doesn’t it?
Siim, 7:20, when you talk about mini bulking/cutting are you referring to 500 calorie surplus per week or per day?
I would expect per day – but personally I’d keep it to 200-300 and only on the days I work out. Earn the calories. But, I’m small and female, 300-ish is all I use in a 1hr gym workout or a 3 mile run. Any more and I’ll add fat that I don’t want.
What is your height and weight siim pls?
I am 5’4 75kg. I lift weights should i cut or just maingain ?
This is such a great video. Really awesome summary. Thanks for putting in the work. I ordered The Longevity Leap on Amazon last week.
About the study at 9:11 : if i ingest 100 g of protein in one meal, wouldn’t this lead to a lot more oxidation (as the study suggests) and to the build up of a lot more ammonia in the blood stream when protein oxidation occurs? Ammonia is toxic for the liver and the endothelium and therefore damages your blood vessels in the long run. Would you say just because your body can handle eating 100 g of peotein in one sitting that it is a good idea in terms of longevity as well?
I have never bothered with bulking. My goal was to lose fat and gain reasonable muscle. I’m not interested in body building. I’m only interested in being healthier and more lean so I can feel great
feel like ive been waiting on this video forever, thank you<3
What are your thoughts on lean bulking for 2 weeks and then water fasting for 2-3 days on building muscle and losing fat?