what's up guys yannick and michael here from calisthenics family
and in this video we give you 6 very important tips for gaining muscle mass
while you stay lean all year
All right ladies and gentlemen, welcome to this new video
in this video we will explain how you can gain muscle mass
while you stay lean all year round
this video we make because of a lot of questions and reactions we received
on one of our latest videos, our body transformation
in which we actually show our physical transformation
really from when we were still children from 2007 actually up to and including last year 2018
and how our body has changed since we started fitness
and then switched to calisthenics
and in the transformation video you see that we have been doing fitness in the beginning
we wnt bulking and then become a little fatter
and actually from 2016 to 2018 we have done calisthenics
and in that period we always stayed lean
while we have created muscle mass
and here we have received a lot of questions about how we did it
So we are going to give you 6 very important tips on this
and if you find this topic interesting, do not forget to like this video
and also subscribe to our youtube channel for more videos in the future
and then we start with the first very important tip
ok the first tip and that is the most important tip
before you start calisthenics you want to be as light as possible
So if you think or find yourself that you have too much fat, for example in your belly
make sure you first work that away so that you are as light as possible
and as lean as possible before you even start with bodyweight training
and if you have reached the moment that you are lean so that you have lost your fat mass
that is exactly the moment when you stay lean
So you start lean and from that moment on you want to stay lean
while you build up lean muscle mass in the coming months and years
and if you think how do I do this?
I now have too much fat and how do I get lean completely?
yes that actually has a lot to do with just doing a lot of cardio
pay attention to your food and above all not be too afraid to lose muscle mass in the beginning
we also lost quite some muscle mass in the beginning
when we made the switch from fitness then we were quite bulky
we did build a lot of muscles and they actually lost a lot
but because of that we have been able to build up lean muscle mass very effectively afterwards
so just work towards that lean body in the beginning
and from that skinny physical you can actually start building
Okay we arrive at tip number 2 and I think this is the most important tip
to build lean muscle mass
and that is by calculating your maintenance needs
your maintenance requirement is the number of calories you can eat every day without gaining or losing weight
if you know that maintenance need then it is important to add 200 calories to it
so a tiny bit so you do not gain very much
but a little bit every time and that is just enough to build lean muscle mass
over a longer period
yes exactly so if you eat 200 calories above your needs, you will never lose weight
and you will always stay lean because you do not eat too much
how do you calculate your calories need?
You do that by means of a calculator on the internet
we will add a link in the description of such a calculator
and as soon as you enter your data there, your height, weight, daily activities, how often you train ...
then finally comes out a number, this is your maintenance need
there you add 200 calories and our tip is to eat that amount up for a month
so go eat that amount for a month and see how you react to that
if you have gained weight make sure that you eat something less
if you have lost weight, make sure you eat something more
so that you eat exactly the right maintenance need, plus those 200 calories
So actually the first month there is a kind of test month
where you start using this calculator on the basis of a generic maintenance requirement
after a month you know your real maintenance needs and then you can get started with that
Okay then we arrive at tip number three
so once you know your personal maintenance needs
then it is important that you know how much your macronutrient goals are
or your daily nutrients that you need
these are your protein your carbohydrates and your fats
you must of course adjust your macronutrients to your daily calorie needs
and quantities that we always adhere to are 2 grams of protein per kilogram of body weight for the proteins
so as an example yannick weighs 80 kilograms, so that's 160 grams of protein
for your fats a total of 25 percent of your total calorie requirement
and what you still have about that you actually fill with carbohydrates
So that's about the ratio that we always apply and that has always worked for us
yes, exactly, and we will do a quick example, we take me as example
I eat 3000 calories, proteins is 160 grams like michael said
25 percent fat means that 25% of my 3000 calories must consist of fats
and then you end up with the 750 calories for me
and since there are 9 calories in a gram of fat, you can divide that number by 9 to get 83 grams of fat
That is actually the maximum number you want to eat per day, so up to 83 grams of fat
and for the carbohydrates, it is actually your remaining number of calories that you fill up with carbohydrates
so if you know how many calories you get from proteins and how many calories you get from fat
you then substract that from your total calorie goal
and then you come to a number that is the number of calories you want to fill with carbs
and that number you then have to divide by 4 and then you know exactly how many grams of carbohydrates you have to eat
and at yannick it comes to about 400 grams of carbohydrates
Okay so if these numbers are known then you actually have everything you need to know
to gain muscle mass in the long term while you stay lean
and then we are going to tell you now how you do this, so how do you make sure you get those numbers?
and then arrive at tip number 4 and that is: measure everything, at least in the beginning
so make sure you get a scale in the house and that you weigh everything you eat
In the morning, perhaps yoghurt, your pasta and your dinner, everything...
make sure you know all nutritional values and also use an app, we use myfitnesspal
there you can enter everything nicely and you can scan the labels
and that app keeps track of everything for you so how much you eat
and I think if you do this for about a month that is enough
and after that month you know what you have to eat and then you can estimate yourself
So that does not mean that you always have to keep track of everything for a year or more
No, but certainly in the beginning if you do not yet know how your body responds to nutrition
then it is really crucial to do this for at least 1 or 2 months
so you just know how your body reacts and then you will automatically feel it
And then you just know that if you eat something more or something less then you will gain or lose weight
and that is actually what we do every day
and if we notice that we want to gain or lose weight, we take the scale again
and then we arrive at tip number 5: and that is to not be too strict for yourself
In the end, it is all about having a nice journey and that you are progressing with calisthenics and physically
for example, if you want to have a beer on a Friday or party on the weekend
or if you want to have a fries on a Thursday night, you can do it all
then we actually give as tip care that you take that into account during your day
so if you already know okay, I'll eat a pizza in the evening or I'll go out with friends
make sure that you eat less that day so that you keep more calories or for the evening
and this is actually the 'if it fits your macros' principle
so as long as you fit within your daily calories needs, you can actually eat everything
but do not always do this, so does not mean you can always eat unhealthy
but that way you can keep it a little smooth for yourself
so be aware that if you eat a pizza you also know how many calories are in it
and make sure you also enter that pizza in your app that you actually know what effect that has on your day
so you might eat less the next day
yes, and a little trick that we also use to keep ourselves motivated
is at least one day a week, usually on Sunday, to eat everything we want
and then we do not keep anything in the app
so you're motivated for the rest of the week to keep track of everything healthy
and then you look forward to the weekend and then you know that on Sundays you can eat whatever you want
and sometimes even just too much food even, that is not bad.
go to the mcdonald's and get that pizza on Sunday
so at least Monday you think of okay I'm going for it again and this will be a healthy week again
and so you'll get through every week, where you know that you can eat a little more unhealthy during the weekend
that is how we have done it in the past six years to get that body transformation
and then we have a very last tip and this is a tip that you can apply during the week
if you want to lose weight and you do not have a lot of calories you can eat
then a trick you can learn to eat later in the day
so actually skip your breakfast
suppose you are used to having breakfast at nine o'clock and eating your last snack at 10 o'clock in the evening
if you then shift your breakfast to 12 hours, you will have 3 hours shorter to eat your daily calories
in this way you can actually eat more per meal
so you will have less trouble with cravings,
For example, you can eat 4 sandwiches in the afternoon instead of 2
that is something that we ourselves always apply and also find themselves super nice
Okay so that was our 6 tips on how you can make muscles while you stay lean
and we ask ourselves what your current goal is, gaining or lossing mass...?
and we also wonder how many calories you eat
as you just heard yannick eats about 3000 calories, I myself eat about 2800 calories
I'm slightly lighter I weigh 75 kilos
and that was it for this video if you liked this video
do not forget to lift your thumb and subscribe to our channel
and if you have trouble with your own diet
then we can make a personal meal plan for you
On the basis of the questionnaire, we look at your goals and your calories
and on this basis we make a meal plan based entirely on your goals
You can check our website for all information
so that was it for this video I hope you find this video interesting and then I see you in the next video
Later! Peace out!
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