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Want to maintain your hard earned gains? Expert and qualified nutritionist Jamie Wright goes through the necessary guide from transitioning from bulk to maintenance.
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0:00
how to transition from bulking to
0:02
maintaining congratulations you've made
0:04
it to the end of your bulk but how do
0:06
you maintain let's find out
0:07
[Music]
0:11
hi I'm Jamie Wright an accredited
0:13
nutritionist and I specialize in helping
0:15
people across the world achieve their
0:16
goals without any silly fad diets so the
0:20
bulk is complete for some that means
0:22
you'll have gained a bit of muscle for
0:23
others it may mean that you're now
0:25
visible from Google Maps regardless it's
0:27
the end of the bulk and you now need to
0:29
look to the Future maintaining your
0:31
hard-earned gains don't worry we've got
0:33
your back here's our expert guide to key
0:35
and Tanning laying the foundations
0:37
knowing how much you should be eating
0:40
the first step you need to take is
0:41
determine how many calories you need to
0:43
consume on a daily basis to maintain
0:46
your current wit knowing how much food
0:48
you should be having allows you to make
0:49
more informed decisions on exactly what
0:52
foods you can realistically incorporate
0:54
into your day-to-day diet how much you
0:56
have and what you have should be
0:58
centered around maintaining your weight
1:00
maintaining or improving your body
1:02
composition and hopefully continuing to
1:05
improve your exercise performance and
1:07
Recovery to figure out what your energy
1:09
intake should be I would recommend Two
1:12
Steps step one either use an energy
1:15
calculator or work with a dietitian or
1:17
nutritionist to help determine your
1:18
maintenance needs step two you have to
1:21
monitor your new maintenance keep track
1:23
of your weight and body composition as
1:25
you make the transition from bulking to
1:27
maintaining if you start to lose weight
1:28
too quickly or find that your weight
1:30
continues to increase you will need to
1:32
adjust your calorie intake slightly can
1:34
feel a bit like balancing out a seesaw
1:36
in the beginning but you'll soon find
1:37
that your body weight begins to even
1:39
itself out quality Quality quality the
1:42
importance of a nutritious diet how much
1:44
you should be aiming to eat each day
1:45
laser Foundation while identifying what
1:48
you should aim to include within your
1:49
energy requirements creates a truly
1:50
flashed out blueprint for your mint and
1:53
spheres let's start with everybody's
1:54
favorite protein I'm assuming that
1:56
you'll still be training so let's work
1:58
with that to base our daily protein
2:00
needs the international Society of
2:02
Sports Nutrition states that for
2:03
building muscle mass and for maintaining
2:05
muscle mass through a positive muscle
2:07
protein balance and overall daily
2:09
protein intake in the range of 1.4 to 2
2:12
grams of protein per kilogram of body
2:13
width per day is sufficient for most
2:16
exercising individuals if you're going
2:18
down the plant-based route it's
2:19
important to remember to diversify your
2:22
protein sources at each medal plant
2:23
proteins for the most part are
2:25
incomplete proteins and are deficient in
2:27
one or more of the essential amino acids
2:30
need a simple fix simply mix protein
2:33
sources like lentils with peas rice with
2:36
beans and any other number of variations
2:38
and combinations to achieve that
2:39
complete protein Beyond protein I would
2:42
suggest focusing on your dietary fat
2:43
next research shows that that it's
2:45
higher in saturated and are trans fats
2:48
leads to Greater organic body fat
2:49
particularly around the midsection when
2:52
compared to diets higher in
2:53
polyunsaturated and monounsaturated fats
2:55
additionally these fats are generally
2:58
better for your overall health and you
3:00
can find these kinds of fats in dark
3:02
oily fish and plant sources like nuts
3:04
and seeds saturated and trans fats are
3:06
found in animal products as well as
3:08
Ultra processed Goods like crisps
3:10
biscuits cakes and more Studies have
3:13
found that not only are the types of fat
3:15
important in the conversation around
3:16
body composition and health but that
3:18
more proof sets Foods may be more
3:20
fattening or less effective for weight
3:22
management compared to less processed
3:24
foods so ideally you'd want to limit
3:27
highly processed foods without
3:28
completely restricting them and have a
3:30
diet which is predominantly filled with
3:32
healthy fats plants and other nutritious
3:35
Whole Foods in terms of how much your
3:37
daily fat intakes should contribute to
3:38
your daily energy intake aiming for
3:41
between 20 to 35 percent of your daily
3:43
energy intake is a strong starting
3:45
position this figure is based on the
3:47
acceptable macronutrient distribution
3:49
ranges amdr for adults and recommended
3:53
by the food and nutrition Board of The
3:55
Institute of medicine it's important to
3:57
note however that a wide range of
3:58
dietary approaches such as low fat low
4:01
carbohydrate and even ketogenic can be
4:03
similarly effective for improving or
4:05
maintaining body composition so don't
4:07
stress too much on achieving these
4:09
recommendations to an absolute tea
4:10
lastly we can't forget about
4:12
carbohydrates and fortunately there
4:14
isn't much in the way of any definitive
4:16
guidelines around carbohydrate intake
4:17
and body composition so generally
4:20
speaking you want to make up the
4:22
remainder of your energy intake from
4:24
carbohydrates what you may want to pay
4:26
particular attention to are the types of
4:28
carbohydrate that you're having and the
4:29
timing of specific carbohydrates around
4:31
training to maximize performance and
4:34
Recovery I would recommend sticking to
4:36
whole grains and fiber rich carbohydrate
4:38
sources throughout the day while having
4:40
sugary or starchy carbohydrates around
4:42
training roughly speaking having these
4:44
sugary or starchy carbs within that 60
4:46
to 90 minute window either side of
4:48
exercise or competition may help reduce
4:51
glycogen depletion prolong and improve
4:53
performance as well as optimize recovery
4:56
the icing on the giantaner's keg the
4:59
supplements you'll want to take when it
5:01
comes to supplementation I would
5:02
recommend prioritizing those that are
5:04
going to contribute to your performance
5:06
recovery and body composition simply
5:08
speaking your focus should rest on the
5:11
Holy Trinity of sports supplements
5:13
create 18 caffeine and bitter alanine
5:16
your overall dietary approach is going
5:18
to determine your successfulness in
5:19
maintaining your gains your diet will
5:21
help turn a bulk with benefits to a
5:23
long-term gain relationship
5:25
supplementation on the other hand while
5:27
contributing to this in some part will
5:29
be your secret weapon for continuing to
5:31
press forward with your gym and training
5:33
progress regardless of the type of
5:35
exercise you're doing the three
5:36
supplements I described provide almost
5:38
Universal benefits let's start with
5:40
creatine creatine helps increase the
5:42
availability of ATP the primary source
5:45
of energy for muscle contractions during
5:47
exercise this can help exercisers and
5:49
athletes to perform better during high
5:51
intensity activities leading to improved
5:53
performance creatine has also been shown
5:55
to increase muscle mass and strength
5:57
particularly when combined with
5:59
resistance training this is thought to
6:01
encourage you to several mechanisms
6:02
including increased water retention in
6:04
the muscles increased protein synthesis
6:07
and an increased activation of satellite
6:09
cells which help repair and grow muscle
6:12
tissue you will experience the the
6:13
effects of creatine when your muscles
6:15
have become saturated with it you can
6:17
achieve this by either following a
6:19
loading phase or following a more
6:21
consistent intake loading with creatine
6:23
involves supplementing with higher doses
6:25
typically 15 to 20 grams per day over a
6:28
7 to 10 day period before reducing this
6:30
down to a maintenance dose of around
6:32
four to six grams per day if you have a
6:34
more sensitive gut you may wish to stick
6:36
to the more consistent intake which
6:38
would involve simply supplementing with
6:40
four to six grams per day continually
6:41
and while it takes a bit longer to
6:43
saturate the muscles it does typically
6:45
reduce the likelihood of any gut
6:47
distress now let's have a look at better
6:49
alanine beta alanine raises the levels
6:51
of carnosine in our muscles carnosine is
6:53
a buffer for the byproducts of lactic
6:55
acid and Metabolism lactic acid is
6:58
produced when we exercise and is often
7:00
misinterpreted because that burning
7:02
sensation that most of us have
7:04
experienced at one time or another it
7:06
doesn't actually lactic acid that causes
7:08
the burning feeling in our muscles but
7:09
the byproduct of its breakdown you see
7:11
we actually metabolize lactic acid to
7:13
produce energy too but when we do it
7:16
produces nasty Bay products which
7:17
increase the acidity of the muscular
7:20
environment as the acidity level
7:21
increases within the muscle it
7:23
detrimentally affects the function of
7:25
the muscle and gives us that burning
7:27
sensation having a higher level of
7:28
carnosine helps to buffer this keeping a
7:31
more neutral muscle pH and enables us to
7:33
ultimately perform more Reps for the
7:35
more mathematically inclined in the
7:37
audience you'll know that more reps
7:39
equals or gains with bit alanine you'll
7:42
want to take around five to six grams a
7:44
day ideally you'll want to split this
7:46
pre and post workout but on your last
7:48
days you can take it whenever you feel
7:50
like you can apply the same approach to
7:51
creatine
7:52
ultimately for these two supplements
7:54
it's not so important when you take them
7:56
it's just important that you remember to
7:58
take them each day finally caffeine my
8:01
favorite caffeine is a stimulant that
8:03
can help improve performance and body
8:04
composition in several ways firstly
8:07
caffeine helps stimulate the central
8:09
nervous system leading to increased
8:10
alertness focus and energy this can help
8:13
athletes perform better during high
8:14
intensity and endurance exercise this
8:16
can also be particularly useful during
8:18
the initial transition from a higher
8:20
food intake to your maintenance amount
8:22
second caffeine has been shown to reduce
8:24
the perceived effort of exercise meaning
8:27
that it can help athletes work harder
8:29
and longer before they feel fatigued
8:30
this can also lead to improved
8:32
performance during both high intensity
8:33
and endurance exercises thirdly caffeine
8:36
can also help improve recovery after
8:38
exercise by reducing muscle soreness and
8:41
increasing glycogen depletion this can
8:43
help you recover faster between workouts
8:45
and reduce your risk of injury finally
8:47
caffeine can also help enhance fat
8:49
burning by increasing metabolism and the
8:51
breakdown of fat stores energy this can
8:53
help improve body composition by
8:55
reducing body fat and increasing lean
8:57
muscle mass if you've not tried caffeine
8:59
around tuning before then I would
9:01
recommend starting off with a relatively
9:02
tan black coffee just to see how you
9:05
feed a drink exercise itself if you're a
9:07
seasoned Pro you're likely already
9:08
horsing down pre-workout before your
9:10
session so I would just say to go easy
9:12
on it and not become so overly dependent
9:14
on caffeine that you need it to get
9:16
through the day and that's that that's
9:18
the expert guide to transitioning from
9:19
bulk to maintenance if you've loved our
9:22
previous video on how to lean bulk which
9:23
you can find here if you haven't watched
9:25
already so we'd love to hear what you
9:27
think of this and if you're going to
9:29
incorporate any of the tips and
9:31
strategies laid out don't forget to like
9:33
this video And subscribe to the my
9:34
protein YouTube channel for more helpful
9:36
content and be sure to keep asking the
9:38
team's questions so we can keep
9:40
providing you with more evidence-based
9:42
answers
9:43
[Music]
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