HOW TO MAINGAIN/GAINTAIN (FBEOD)

Pre-Gym Yaps 0:00 - Porsche GT3 RS spotted / camera at 51% battery / OSRS corrupted gauntlet grind 2:25 - Out of Nespresso / caffeine withdrawal / gym busy at 9:20am 5:53 - Woke up 180.8 / itch to diet but holding off until after Houston 6:25 - Disagree with video claiming surplus is needed to maximize muscle growth 7:31 - Body fat stores exist; muscle building energy is within TDEE / no literature supports surplus increasing MPS rates 9:11 - Bulking to 30% body fat means gaining leverage from fat, not muscle / could gain same muscle at maintenance 13:41 - Main gaining defined: maintaining relative body fat percentage, not bodyweight / gain fat and muscle at a rate that keeps body fat % stable 15:18 - How to main gain: standardize activity first (weekly steps, cardio, training split) then standardize calories 18:39 - Macros: 0.8g protein, 0.3g fats per pound, rest carbs / pre-workout 30-50g simple carbs 60 min out / post-workout timing does not matter 20:08 - Eat at those calories for 2 weeks / if weight holds within 0.25 lb, you found maintenance / watch weight, performance, and visuals 21:39 - Body recomposition at a slight 100-300 calorie deficit is likely close to maximizing growth even for advanced trainees 23:46 - Current assessment: visuals softer, weight climbing too fast / bringing calories down 200 and reassessing 25:06 - Cannot teach you to look at visuals and strength objectively if you are neurotic; coaching helps 27:01 - Day to day fluctuations normal / assess 10-14 day averages before making decisions / one bad weigh-in means nothing 29:32 - Random childhood memory of Adventure Quest Training Session Voice Over 30:22 - Session went well / added a kickback machine for extra glute volume alongside hip thrusts 31:11 - Supinated push down (160.5 for 5 reps / microloaded 0.5 lbs and matched reps / stick to double progression) 32:29 - Overhead extension (152.5 for 6 reps / added 1.5 lbs / staying in 4-6 rep range via autoregulation) 33:50 - Incline cable curl (160 for 4 reps, one in the tank / go to task failure once for baseline then pull one rep back each session) 35:53 - Low to high fly (added 0.5 lbs / dropped to 4 reps / build back to 5-6 before microloading) 36:47 - Double progression reminder: only add weight at top end of rep range / autoregulating requires experience and stability 37:44 - Audio missing Nvidia Broadcast / apologizing in advance 37:58 - Lying cuffed lateral raise (stacking out / cable on left side picks up and drops / love this isolated corner setup) 39:59 - If this cable stack disappeared, the corner cable setup would return immediately 40:09 - Easy bar preacher curl (using liquid chalk / getting into right headspace matters for low rep training) 41:00 - Preacher curl weight getting too heavy / trying spider curl variation / heaviest at 90 degrees elbow flexion / brachialis and brachioradialis biased 42:22 - Wide grip pull down done before shoulder press because someone was on it / exercise order doesn't matter after priority movements 44:04 - Supinated pull down (a bit too rigid / prefer to drive elbows hard and fast / standardizing to ears above the bench bolt) 46:00 - Hammer strength behind the neck press: ascending profile means front delts are main mover / reducing range and weight makes it sustainable through cuts 47:32 - Kelso shrugs (6 plates for 4 reps / need a spotter / mats as a stopper not preferred) 49:00 - Back training tip: drive sternum into chest pad and dissociate humeral movement from spine 51:00 - Hamstring trifecta: 1 set of lying leg curl, seated leg curl, and barbell 45 every other day is all you need 51:28 - Lower body goes at end of session / cardiovascular demand is higher 52:09 - 25 exercises in 2.5 to 3 hours / takes long due to recording and extended rest / could be done in 90 minutes 52:34 - Leg extension: 1 bilateral set followed by 1 unilateral set / higher motor unit recruitment and less redundancy 53:36 - Calf raise: same bilateral then unilateral approach / 1 set bilateral every other day has produced all visible calf growth 56:29 - Calf training tip: dissociate ankle from knee / plantar flexion only / do not turn it into a leg press 57:26 - Pendulum squat (3 reps / 1-2 in tank / going to failure next session to set accurate baseline) 58:25 - Kickback machine experiment: may go back to Booty Builder / not enough progressive runway on standard machine 59:11 - Reminder: every exercise you add requires at least 1 set twice a week for life to maintain adaptations / don't add what you can't commit to 1:00:42 - Adductor machine: hates it but includes it / adductor complex makes up large portion of upper leg thickness and width 1:01:05 - Closing rant: surplus advocates cannot explain mechanistically why it increases MPS / do not get fat 🎵 Music: Royalty-Free Dinner Jazz by Giorgio Di Campo ▶️ YouTube: @FreesoundMusic 🔗 Original:    • Royalty-Free Dinner Jazz – Smooth Backgrou...   Link in bio for coaching and my free training app tracked.gg