Everything I Know About Building Muscle Without Gaining Belly Fat (that I didn’t know before)

What I’ve Learned About Building Muscle without Gaining Belly Fat

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Timestamps ⏱

0:00 - Intro
0:36 - Protein Over Calories
1:58 - Separated Training More
3:56 - Used Creatine More; Used Garbage Less
4:59 - Didn't Eat 6 Meals a Day
6:21 - Prioritized Joints More
7:27 - Kineon
8:57 - More Red Meat
10:18 - Sauna
11:33 - Prioritized Consistent Bedtimes
12:39 - More Zone 2 Cardio
14:24 - Less Afraid of High GI Carbs

[FitDadMD]

SUMMARY:
1. Focus on protein over calories
2. Separate cardio and weights
3. Take creatine earlier, smaller dose, more consistently.
4. Less meals per day (not 6 meals limited to 30g protein).
5. Prioritize joints and balance more.
6. Eaten more red meat (more nutrients in it, more filling) and Would have used whey protein concentrate over isolate
7. Used the sauna more
8. Consistent sleep and wake times.
9. More specific zone 2 cardio training (recover at a higher heart rate, improved recovery during weight lifting).
10. Don’t worry about glycemic index and spikes as much.

Bonus: (shameless plug) if you appreciate the summary take a peek at my channel and see if it might interest you! ❤️

[JTSuter]

3 simple rules: don’t drink alcohol, don’t drink alcohol, and definitely don’t drink alcohol

[cattleNhay]

As a 67 year old European male who identifies as a pregnant Palestinian teenager, this was really helpful

[geno]

I’ve been trying to put on muscle since I started lifting! When I turned 50! I’m now 56! I’m getting alitte leaner! I lift weights everyday! I do push-ups! It’s not easy Trying to get muscle ! I can only imagine a lot of guy’s like me struggling! I want to thank you Thomas for sharing this

[matchafitness]

Eat 1g of protein per lean body mass, start with the same amount of fat and just adjust fat, if you’re gaining weight lower it, if you’re losing more than 2lbs per week eat little bit less (fat) until you get to number of 1lbs of —fat loss— per week and keep it that way until you reach 10-12% of body fat, after that just add fat until you’re starting to maintain weight

[herbertvonsauerkrautunterh]

I hear you.. I really started when I was 42. It took me two years to drop from 96kg to 77kg . Then I hurt myself weight training.. which happened over time. I did put weight back on and have been around 84-86 kg for the last years now. I just started training again after one year of recovery after surgery, then I had a motorcycle crash a month ago. Bloody hell.

Bit I do know different now. And will be able to get better results faster

[jasonstallworth]

Love the ‘bulk gone wrong!’ Being a skinny kid growing up, I spent most of my adult life ‘bulking.’
I also didn’t pay much attention to my joints (which everything that comes with all of that may have resulted in the pinched nerve I experienced a few years ago).

These days (I’m 49) I prioritize protein, eating less overall meals, and taking special supplements for joints along with deep stretching and some yoga.

[CRUSHEQUITY]

Another banger. You've put out some serious banger vids recently Thomas, Thank you =D

[molnarpaullucian]

Been watching you for years now and i would say this is the best video you ever made.

[Mmmmchocolate]

“Building muscle isn’t easy” is a major understatement dude. It’s stupid hard.

[kevinpinck]

Nice to see a video on workouts. I like all your nutrition videos, but tips on the fitness aspects are helpful. Would be great seeing more.

[mancunianinlondon]

Great video best I've seen from you in a while. Very helpful xx

[fernandoissamo]

Could you please talk more about stimulus for muscle grow ?
Maybe more about things to considering in the trainings and etcs

[Livedrive]

Invaluable information and thank you.
I can relate a lot to some of the mistakes

[floridanativelh]

This is one of my favorite videos from you! I did not feel like I had to take notes with all the science-y terms, lol! It was helpful and concise. Thank you :) More like this would be great. Maybe a video on designing a workout plan would be helpful.

[scorch]

Can we get a video on red light therapy?

[tlpoutdoorsman]

GREAT VIDEO!!! learned alot in this one

[williamkarmy]

Amazing video as always! Can you do one also for losing fat?

[Mil]

Agree with pretty much everything!

I'm currently eating at maintenance while lifting 4 days a week and doing 2 hours of zone 2 cardio per week. I have been doing this for the past 3 months and I have slowly leaned out while my weight has stayed the same. And no, I am not a beginner. I've been training consistently for close to 10 years. Zone 2 definitely is the best way to burn fat and it's absolutely possible to lean out while building muscle. Will this approach get me to 8% bodyfat? Probably not, but it can easily keep me at 12-13% year round while still making gains and that's good enough for me.

[katebruno]

Can you share your thoughts on research showing creatine can be a carcinogen? Been training hard for 30 years and now living with breast cancer and worried about creatine