main gaining term from the team NUMBER_TOKENdmj guys NUMBER_TOKEN or NUMBER_TOKEN years ago i think i first heard it from alberto nunez and these transition phases were used in natural bodybuilding so competitors could eke out a little more lean gains toward the end of an offseason without accruing excessive body fat now i know some people have started using main gaining to describe a situation where you maintain this very shredded physique while also making simultaneous muscle gains but that's not how it was originally used and i don't think that's the best way to think about it i think main gaining works a lot better at a moderate to slightly higher body fat percentage in the NUMBER_TOKEN to NUMBER_TOKEN percent zone as a male or the NUMBER_TOKEN to NUMBER_TOKEN zone as a female and that's because you actually have enough body fat to fuel that energetically expensive muscle building process so to set this up properly you want to place your calories at around maintenance intake so what you need to maintain your body weight eat relatively high protein and really focus on progressing with your training okay so for me i've been pretty much bulking through the whole pandemic i went from about NUMBER_TOKEN pounds to just over NUMBER_TOKEN pounds and now i'm doing this main gaining phase for a few months before hopping into a formal fat loss phase and these will be my macros for the day so about NUMBER_TOKEN NUMBER_TOKEN calories NUMBER_TOKEN grams of protein NUMBER_TOKEN grams of fat and NUMBER_TOKEN grams of carbs these macros are obviously unique to me my metabolism my activity habits and so on and so i wouldn't copy them exactly but just so you know i set my protein up at NUMBER_TOKEN grams of protein per pound of body weight or NUMBER_TOKEN grams per kilo and that's just because i have found that being on slightly higher protein is a bit better for recomp however you probably don't need that much protein and around NUMBER_TOKEN to NUMBER_TOKEN gram per pound or NUMBER_TOKEN to NUMBER_TOKEN grams per kilo does seem to be plenty for maximizing muscle growth according to the best science and then i usually set my fats at something around NUMBER_TOKEN to NUMBER_TOKEN percent of total calories and fill in the rest with carbs i'm also using the macro factor app to set all this up which i really think is the new gold standard as far as nutrition apps go i've personally seen the apps development since before the beta version and i've been using it ever since that first release so if you'd like to try it out for yourself you can use it for two weeks for free if you go to the first link in the description box down below and use code jeff after you download that'll help support me and the work that i'm doing here on the channel so thanks to macro factor for supporting the video and i'll have a little more info about that at the end all right let's get started with the first meal all right so guys here we have got meal one of the day this is a breakfast potato hash and in there i've got a whole bunch of different ingredients i'm gonna quickly take you guys through how it is that i make this so first i'll dice up four or five mixed baby potatoes into cubes coat them with some olive oil spray or just drizzle a little bit of actual olive oil i'll season them with some ground cumin salt and parsley and then i'll put them in the microwave for about three minutes while the potatoes
START_SPONSOR_TOKEN using the macro factor app to set all this up which i really think is the new gold standard as far as nutrition apps go i've personally seen the apps development since before the beta version and i've been using it ever since that first release so if you'd like to try it out for yourself you can use it for two weeks for free if you go to the first link in the description box down below and use code jeff after you download that'll help support me and the work that i'm doing here on the channel so thanks to macro factor for supporting the video and i'll have a little more info about that at the end all right END_SPONSOR_TOKEN