How to Gain Muscle WITHOUT Getting Fat (SIMPLE SCIENCE)

Many people want to know how to gain muscle without bulking and cutting or getting fat along the way. In this video, I’m going to show you a step by step guide to building muscle while remaining lean and having low body fat levels. As someone who has done this myself for many years, I know exactly h

Today we’re going to answer the question, can you build muscle without getting fat? I think there’s a very simple way for anyone out there right now to do this without it getting too confusing because you know I like to keep this part of it simple. I do think that diet could be very very simple and I call it the 12 15 rule. Okay. You know what that means Jesse?

I don’t. All right. So, what that means is take a look in the mirror right now and assess what your fitness level is in terms of your your body composition. What is your body fat level? If you can see abs, right?

You can see the outline of abs, you can see maybe even more defined abs. You’re obviously not high as high in body fat levels as people that can’t. So, what I say is the 15 people, the people that have abs, they start here. I’ll clarify in a second. The people that can’t see their abs at all right now, they start over here.

Now, what that mean? I need your help with this, Jesse. Okay. Take out your phone. Yep.

Calculator. Now, what that means is, let’s say this person over here, the the person that can see his abs is 170 lbs. Yep. You’re going to multiply the body weight of 170 times 15. That equals 2550.

So, 2,550. Okay, cool. Now, the person that can’t see their abs, we’re going to go a little bit lower on that factor number over here. So, that let’s say they’re a 200lb person. Okay, you multiply that by 12.

2,400. 2,400. Okay, so that is the attempt that we’re going to make. The rough attempt, and it’s totally fine, the rough attempt here to make at getting to a baseline level. Now, you have to experiment.

Okay, you just got to start eating at this level. Use your calorie calculators, your apps, whatever you’re doing to factor in each thing that you’re eating and try to see what you are. if you can maintain this level and see how you do. How long do you do this for? About two weeks.

Okay. Okay. If you do this for two weeks, you start to monitor whether or not you’re gaining weight or losing weight, right? So, let’s say you’re not. You’re staying right at the same level.

Then you’re probably pretty accurate that number. If you find that when you’re doing this, you’re losing weight, then you want to add about 10% of the calories. So, in this case, it’s an extra 255 calories, right? Add that and see if you can do that for two weeks and see where you’re at. See if you can level off.

If you’re gaining too much weight, right, you’re seeing body fat accumulation, then you want to take 10% off of the number. All right, and then you you take that off and then you eat at that level and see if you can maintain or steady out that weight, right? Pretty simple so far. Easy. Okay, there’s one extremely important thing that you need to do at this step.

This is where people screw this up all the time. You have to understand that during this trial period, you should attempt to eat very similar the entire time to get a really accurate baseline, right? because two different things happen. Let’s say you have your steak that you cook at home versus the steak that you have at Applebee’s. O, there’s going to be a difference.

Even though you’re going to go into your app, right, and say, “Oh, I had steak you did at Applebee’s that was like 1,800 calories versus the one you had at home that was like 400, 600 calories. ” Like, there’s a there’s a difference in how they prepare the steak and you’re not necessarily aware of all the extra calories that are there. So you could be putting in the same type of food but getting very different numbers that are throwing off your baseline because when you first calculated you were eating at home and when you started to do the trial period you’re eating somewhere else or you’re eating out a lot right? You don’t want to do that. The other thing is the types of foods that you’re eating.

If your macros shift a lot during your trial period that has an effect too because we know there’s something called the TEF which I’m going to cover here later. It’s extremely important. the thermic effect of food. Protein has a higher cost of metabolism than carbs and fats. So, if all of a sudden during your trial period, you’re still eating the same amount of calories, but you’ve shifted to a lot more protein, you’re going to see a different net effect during that time.

So, again, you’re being thrown off because you’re just calculating the intake without being aware of what actually is happening in the backside that could actually be changing those numbers around. Right. Okay. So, that’s good. Now, what do we do?

Now, we need to Thank you, Jesse. Got you. Now, we need to look and see how aggressive do you want to be in terms of the amount of muscle that you’re building, how fast you want to build it, and how tolerant are you of putting on body fat. Now, I have to make a confession. I don’t like putting on body fat.

I never did. I had different goals. I didn’t care that it would take me longer to build muscle as long as I could stay lean because I realized that it’s a slower process. But ultimately, I think it’s worked out well for me. For you, you also had a similar goal.

You didn’t want to be I didn’t want to be fat at all. I wanted to stay lean and have my abs showing everything like that. I also wanted to be athletic and move well and feel well. So people go through this process when they bulk where they’re okay with adding additional body fat because they figure they’ll just take it off later. And that’s fine.

Let’s discuss that because it’s very important. You have to ask that question. So this is sort of our caloric maintenance level now that we calculated. How quickly again and how much tolerance do you have for that body fat? Because the higher you go up this way, the more you’re going to have to deal with body fat accumulation.

So let’s say you’re at like a 100 calorie surplus. you can expect that you’re going to put on some muscle, but again, it’s going to take longer, right? Let’s just leave it at that for now. You can also get a little bit more aggressive and go up to, let’s say, a 300 calorie surplus, okay? In which case, you’re going to do a little bit more.

You can even go up to a 500 calorie surplus on a daily basis. Starts to get a little bit more aggressive. Now, here’s what we know about these levels. Again, in rough numbers, we know that when you’re at this level here, about 60 or 40 or 50/50, the composition of what you’re adding to the weight gained is 50% body fat and 50% muscle gain. Okay.

Okay. At this level here, you’re sort of more around 7030 favoring lean muscle growth, right? So, you’re got 30% body fat that you’re adding to the total weight gained and yet 70% of the weight coming from muscle. And at this level here, you’re more like 9010. So that makes sense, right?

Like the the more calories you’re taking in. Yeah. The the more of that is going to come in the form of body fat. And again, that’s why I said your tolerance for adding some fat while you’re bulking up is going to be tested. Yeah.

As well as your goals, too, because if you don’t want to get fat, you’d want to be towards the lower end, right? Yeah. But again, going to take more time. Yeah. That’s just being totally fair, right?

And honest. Now, let’s say you’re gaining 8 lb of muscle here, or I’m sorry, 8 pounds of weight there. You’re gaining 5 lbs of weight here, and you’re gaining 2 lbs of weight here, right? They they see this and go, “Well, this is cool, man. I want to gain 20 pounds.

How do I do that? Just eat more. Keep going. 1,000 calories surplus, 1500 calories surplus. ” There’s a max amount of muscle tiss