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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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Let's discuss… What do you guys think? Can you build muscle in a deficit? Can you lose fat in a surplus?
I'm trying this and first ever time working out I'm just hoping I've got my deficit right 😂
WHAT THE FUCK IS THIS VIDEO ABOUT?
Easy answer – if you have fat to lose, yes. You need a surplus of calories to build muscle, and those calories can either come from excess food or excess bodyfat. If you're lean, it's going to be next to impossible to add muscle in a deficit.
3:16 5:49
Og jeff in 2026 goes crazy
Hi, I have a couple questions. Is it possible to build lean muscular build on a deficit?
Also, is it possible to build lead muscles without lifting weight? I’m only asking because I thought I’ll be able to go to the gym that much but I am planning to buy the curl bar and some weight for it.
daily intake
1200-1400 kcal
protein 130-150 gr
this works for me. I am not bulking but I look more athletic with some workout
5:30 6 7
You'll have little motivation and energy in a deficit while lifting hard and heavy. Very difficult to gain strength and size without at least hitting maintenance. Complete beginners will see a transformation but not someone already near plateaus
This makes sense! I wish I knew this before I started my cut. I was all over the place. hermq program really helped me dial it in tho
My favorite thing about Jeff's videos is actually his voice.
Who's watching this in 2025??
Why does he say there are 9400 calories in a kilogram, isnt there 7700?
2:22 How can 1 kg of bodyfat have 9400 kcal if fat in pure form has 9 kcal per gram. Surely fat in the body cannot have a higher kcal-density than pure fat
Hhha
Jeff your app can't keep up with me gaining muscle and losing fat as fast as I am naturally lol
Thank you , I’ve watched so many videos from well know influencers and none have explained clearly like this , can you lose body fat while in a surplus
I’m 49 and slowly losing weight and visually putting on some muscle, but I have a lot of fat stores.
If my calorie deficit from food is 600 and 600 calories burned from working out am I in a 1200 calorie deficit???
I packed 3 inches in my arms. 2inches in my chest, 4 inches in my quads, 2 inches in my forearms. All while taking 140g of protein and caloric intake is at 1100-1400.
I can cut and maintain my lean mass but it's VERY slow and requires constant protein monitoring, ~1800-2000 calories and a lot more walking and same lifting schedule.. If I drop to 1600-1800 I will lose about 5-7% but it's a but faster. Either way, I can't do it fast. How do I know? Well I go by eyesight, but really it's simple it's my lifts. I can tell when I am getting weaker or stronger, and I can cut slowly while still maintaining most of my strength.
Hate to break it to y’all, nippard isn’t natural. I say that cause he has too much muscle for his small little frame . And I can just tell
Great video! The emphasis on sustainable deficits and the science-backed approach is exactly what's needed in the fitness space. Keep providing these insightful explanations!
1kg fat equals to 7700 cal
I've been answering that first question for myself lately. I'll be the first to admit that I've neglected training legs for, well, most of my time lifting. I've fallen in love with the hack squat and leg press, and I'm gaining strength on those while I'm in a cutting phase.
Really, I'm gaining strength all around. I stayed tracking calories and macros, and found I wasn't getting enough as much protein as I needed. I've lost a bit over five pounds since the year rolled over, but I've made some incremental strength gains with visible differences. Between getting serious about my diet and adding tripling my weekly cardio, I feel like I'm able to achieve some goals that otherwise might seem at odds with each other.
I know that won't be sustainable forever, but it makes me that much more excited for my next real bulk.
was 104kg 33% Bodyfat January 2024, Started training on a kcal Deficit and im now 98kg 18% Bodyfat, so it is 100% Possible to lose fat and Gain Muscle in a Deficit.i have gained around 8kg of muscle and lost 13-14kg of Water/Fat.
Absolutely yes. I started weight ttlraining at 210.0 lbs 9 Aug 2023. I had just dieted down from 233.5 as of 1 May 2023. Could barely bench 95lbs for reps (i was 75 then). By mid April, 2024, I weighed 194.5 and was doing sloppy sets of 3 with 175. Now in early Feb, 2025, I weigh 179 and have done a competition quality bench with 226. The first period i gained significant muscle mass, the second i gained a lot of strength and lost a little size in muscles not related to bench, but put on pec and upper back thickness. Am excited now to see what happens with weight in steady state. Also feels great to eat a little more beside protein!
I’m so confused…
Great video! However, you're partially correct. Pure fat contains 9.4 calories per gram, which would make 1 kilogram of fat about 9400 calories. However, body fat isn't 100% pure fat. It also contains water, connective tissue, and other components, which lowers the energy density to about 7,700 calories per kilogram. So while 9400 applies to pure fat, 7700 calories is a better estimate for actual body fat.
Body of a Hunter Voice of Ben Shapiro
protein is keyhere. weight training is not to be ignored. if ur deficit incorporates 2.2 grams per kg of your body weight then you shd not worry about gaining muscle on deficit. If you are a super fat guy you def have nothing to worry here.
In a small deficit yes , a big one will be difficult
Question. Is training to failure OK if you aren’t growing stronger week to week?
😊
What if I am an intermediate who has only Now started training correctly?with better intensity and technique that before?
people that think that your body isnt able to perform catabolic and anabolic pathways at the same time. It your body couples these reactions all the time, its totally possible to build muscle and burn fat lol
the answer is no because forearms are genetic