Bulking/ Cutting vs. “Gaintaining”: Which Is Best?

Clearing up some confusion about energy balance, body recomposition, cutting/bulking, "gaintaining", the 3500 calorie rule, etc.

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SOURCES:

Filmed and edited by me and Rashaun R using Final Cut Pro X and Sony A6500

Rashaun's YouTube:

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[JeffNippard]

I hope everyone had a nice Thanksgiving! Don't miss out on some of the black friday deals in the description from my sponsors and enjoy the rest of your weekend... see you all tuesday!

[sancamilobad]

00:05 Disclaimers and introduction
00:32 Black Friday Sales
01:42 Recap - Poll results
04:30 Maintaining/losing vs gaining muscle mass when cutting - Research
07:10 The gray areas - Thoughts
09:13 Bulking/Cutting - Individual goals
10:40 Recomp examples from comments - Explanation
13:48 Other recomp scenarios
16:50 Lose fat on caloric surplus?
18:20 Weight gain in caloric deficit? - Research
21:00 Calorie surplus/deficit - Disclaimer & Research
22:15 "The 3500 Calorie rule"
24:13 Body Recomposition - Research results
25:10 "Gaintaining" vs Bulking/Cutting
28:25 Final thoughts

Please pin this, Jeff. Great vid, as usual.

[sanuvafruit]

Jeff out here sounding like a proud school teacher with them "pleasantly surprised" phrases 😂😂😂

[travisneedham]

Jeff's knowledge of his sport is so underrated. He actually understands all of the stuff he makes content on. He could easily be the smartest youtuber in fitness. Keep grinding Jeff!!

[AngelVivaldi]

Hit the nail on the head with that much *overlooked* 5th scenario, thanks for touching on that. Exactly where I'm at in my training

[andresreitsnik]

Love that you actually want to clarify what was left unclear to your followers. Really appreciate it!

[KimikoMaui]

I dont body build, i dont olympic lift and even if i lift weights id rather do zumba...BUT your complete and concise videos gives me personal empowerment and intrigues the geek in me to do more on the floor. I really like the inclusion of women and all levels or various goals in fitness. I sense your true passion for people's health and happiness and your communication skills are nearly untouchable.

[DonBoy]

I appreciate you posting the video without ads. Seems more genuine when trying to teach/help others.

[Paramontana]

Recommended video. Bish lasagna v2 LOOL

[DoctorDom_PT]

Great video! I’m an exercise science student and heading to physical therapy school this Summer. Learned a lot from your videos and a lot of it currelates to what I’m learning in school. You’re the man Jeff

[williamelijah]

The scenario he explains before 16:43 is exactly why I came to this video and my exact situation. What you explained is exactly what I experienced. Great video Jeff!💪💯

[AbelAlbonetti]

It’s because you can change your vote on YouTube but not Instagram. So, when people vote on an answer that’s not winning they switch their vote.

[IntegraDIY]

I’ve been in a body recomp for 5 months and have lost almost 30 pounds of fat, while gaining a noticeable amount of muscle mass, so it definitely works for me personally. I’m still in a deficit to burn off more chest and belly fat, once I’m at my goal weight, I will eat at maintenance and hopefully gain more muscle since I’ll be getting more food. I don’t want to bulk, I don’t want to put on weight in order to gain muscle. If I have muscular arms, back, shoulders, legs with a skinny body I’ll be happy. No need to looked jacked

[veeeee]

I'd love a study comparing male and female bulk/cut and gaintaining groups. I feel like maybe more women would benefit from a gaintaining approach since we might store energy as fat more readily while bulking and perhaps the advantages of creating that anabolic milieu wouldn't be as large in terms of muscle gain due to less testosterone?

[giljohnson]

This was hands down incredible, Jeff! So many "golden nuggets" in this! Like always, evidence based research opposed to "opinionated" based! Thank You!

[dustinchestnutt]

Thank u Jeff for giving us solid and transparent content. I think u are one of the best channels on YouTube. I've learned a lot from u and I appreciate you being who u are. Keep it coming brother

[Xdrakemanx]

9:04 judicious use of 'milieu', would watch again

[maxorzoom]

can we get a full video on the "gaintaining" approach and how you would do it?

[Matndahat]

Gaintaining does sound very interesting I hope to hear more about this. Please consider it for a future video. Happy holidays.

[TheFrkAndersen]

Yes! Please follow up on gaintaining. Details on how to do it.