6 Diet Tips to Gain MUSCLE while staying LEAN All Year Round

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!