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if you dont understand INSULIN, you don't understand fat loss — Transcript

by SouthpawHuncho · 5,272 words · 757 segments · language en · Watch on YouTube

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0:00If you're 17 to 18% body fat, you are
0:02probably insulin resistant. And I'm
0:04going to explain to you the reason why
0:06you haven't been able to get lean, but
0:07not only that, but why you haven't been
0:09able to build muscle as well. I used to
0:11think that everything that I'm going to
0:13talk about in this video didn't work and
0:14it was BS.
0:16For 5 years on the left, I lifted and
0:18trained and all I had to show for it was
0:19a bicep vein and titties. Cuz as you
0:22guys see in my chest, I had the saggy
0:23titty. And it wasn't until I understood
0:25what I'm going to talk about in this
0:26video that I was finally able to get
0:28lean for the first time, as you guys see
0:30on the right. So, the thing is that most
0:32of you guys don't realize that you're
0:34actually insulin resistant and how that
0:36impacts your actual fat loss. But here's
0:38the thing, if you do not have a visible
0:40six-pack, if you have abdominal fat
0:43covering your midsection, I am 100%
0:45talking about you, okay? Especially if
0:47you've been bulking for years, this also
0:49applies to you. And the easiest way to
0:50tell if you're insulin resistant or not
0:52is if only the fat girls smile at you
0:54when you walk into a bar.
0:56If only the fat girls smile at you when
0:58you walk into a bar, you are 100%
1:00insulin resistant. And what that means
1:02is your nutrient partitioning isn't
1:05going to allow you to actually build
1:07lean mass or burn fat at will and drop
1:09some [ __ ] panties when you walk into
1:10a room. It's not going to allow you to
1:11do it. So, I'm going to explain to you
1:12guys how to actually fix that because
1:14there is a lot of BS online. I literally
1:16watched a video of a guy who was saying,
1:18"Yeah, to fix this and lower your
1:20insulin and fix your insulin resistance,
1:22you have to walk 10 to 20 minutes after
1:24every meal." Guys, I don't have time for
1:26that [ __ ] bro. Okay, I'm a busy
1:27guy. If you think Huncho is going to
1:28walk after every time he eats
1:31four times a day, I don't have the time
1:32for that. Some of these guys, some of
1:33these coaches are literally going to
1:35have you eating your food in a different
1:36order. Yeah, you eat your protein first
1:39and then eat your veggies and then eat
1:40carb Dude, I'm not I'm eating my [ __ ]
1:42food in the goddamn order that I [ __ ]
1:43want to, bro. I'm not doing that. And
1:45honestly, that's false. That's not even
1:47true and I'm going to debunk it in this
1:49video. Some people are going to tell you
1:50to walk 10k steps per day. Bro, that
1:51takes 2 hours a day. You think I have 2
1:53hours a day to be walking around doing
1:55nothing? Okay, I don't know about you
1:56guys, but I'm a busy guy. So, I don't do
1:59say none of that stuff.
2:00That stuff doesn't even fix a problem
2:02like I'm going to explain to you guys in
2:03this video. Here's the problem. Most
2:04people think that in order to get lean,
2:06lose fat, and get ripped, it's about
2:08calories in and calories out. And this
2:10is the most common misconception in the
2:13fitness industry. And in this video I'm
2:14going to prove it to you. They tell you
2:15just do a calorie deficit, bro. You
2:17don't have to complicate it. By the way,
2:19everyone that's saying this, look at
2:20their profile picture. They have tits.
2:21They don't have a six-pack, right? But,
2:23here's the thing. That is completely
2:24wrong. Because calories determines how
2:26much weight you lose, but no one tells
2:29you that insulin is the hormone that
2:31decides whether the weight that you lose
2:32is muscle or fat. Insulin largely
2:35dictates your body's composition,
2:37whether the weight that's coming off is
2:39fat or muscle. Now, insulin doesn't
2:42decide whether you lose weight, okay?
2:44And I'm going to prove it to you guys in
2:44a study. But, it decides where the
2:46weight comes off from. Some of you guys
2:48have lost 20, 30, 40 lbs. You still have
2:50a gut. You still have tits. You're not
2:51getting leaner. You're wondering why you
2:53look like that. That's because of what
2:56we're going to talk about in this video.
2:57Okay, insulin decides whether or not you
2:59become a skinny fat piece of [ __ ] or
3:01whether you get ripped, okay? And
3:03exhibit A, if you don't listen to what
3:04I'm going to talk about in this video,
3:05this is what you'll end up looking like
3:06a shriveled up raisin. And I've seen
3:08this happen a lot of times. You lose 20
3:10lbs, 30 lbs. You think that you're going
3:12to have a six-pack. And guess what? You
3:13look saggy and soft and you still have a
3:15gut because you didn't understand what
3:17I'm going to talk about. You only
3:18tracked your calories. You weren't doing
3:20things the right way. And some of you
3:21guys might be laughing and thinking this
3:22is funny. Go ahead and try doing this
3:24and come back to see this video to see
3:25if you're still laughing. Cuz I
3:26guarantee it's not funny. So, here was
3:28the study that I'm going to be
3:29referencing throughout this video. This
3:30was done by the Harvard of Medical
3:32School research. They conducted a
3:3414-week study, which concluded that
3:36individuals with insulin resistance,
3:38even though they were able to lose the
3:40same amount of weight as the other group
3:41that didn't have insulin resistance,
3:43they lost 4.6 lbs less fat and 4.2 lbs
3:48more lean muscle despite losing the same
3:50amount of weight. I want you guys to
3:51think about that. At the end of 14
3:53weeks, one person lost 5 lbs of less fat
3:56and 4 lbs of more muscle because they
3:58were insulin resistant. So, notice how
4:00Yeah, you can lose weight, but if you're
4:02insulin your body's not processing
4:04insulin and actually absorbing and
4:05utilizing it properly, your nutrients,
4:07as I'm going to talk about nutrient
4:08partitioning, you're going to lose a lot
4:10less fat and you're going to lose a lot
4:12more muscle, okay? And here's the thing,
4:14the research concluded based on that
4:16evidence, obviously, that baseline
4:17insulin influences how weight loss is
4:20distributed between fat and lean tissue.
4:22So much for calorie deficit and that's
4:24all you need to get lean. No, if you
4:25don't understand insulin, you're not
4:27going to get lean. I guarantee you 100%.
4:29You don't understand fat loss and there
4:30is the proof. So, you can eat less, you
4:32need a calorie deficit, track your
4:34calories, that's all that matters. No,
4:35bro. When you're insulin resistant,
4:36you're not going to get ripped because
4:38you will literally lose less fat and
4:40lose more muscle. And I've been saying
4:42this [ __ ] for years. I've been saying
4:43this [ __ ] for a long time. Calories in
4:44and calories out is [ __ ] And you
4:46still have the guys in the comments,
4:47"Calorie deficit, calorie deficit." And
4:48none of them have a six-pack. ripped.
4:50They don't look like Huncho or Huncho's
4:51clients. Yeah, you'll lose some weight,
4:53you'll get some results, but then you
4:54guys are going to accuse all my clients
4:55of being on steroids, wondering how
4:57they're all getting ripped in 90 days.
4:58Idiots. You guys know how they're
5:00getting ripped in 90 days to 180 days,
5:02guys who've never seen their six-pack in
5:04their life, guys who've never been lean
5:05before, guys who were never athletes,
5:07guys who've been fat for 20 years? You
5:08know how they're doing it in 90 to 180
5:10days? Because they understand insulin,
5:12because they're actually executing
5:14everything that I'm going to talk about
5:15in this video. You know what I'm saying?
5:16And by the way, there's not a single
5:18fitness coach that gets faster than the
5:21Huncho program. 90-day transformations,
5:23100-day transformations, 120-day
5:25transformation, it takes everybody else
5:2712 months to get these results. Huncho,
5:29how are you doing it? Because obviously
5:30my system works, okay? And if you want
5:32those results in 90 to 180 days, there's
5:35going to be a link in the description
5:36where you can apply below and I
5:37guarantee you're going to come out
5:38looking like freaking Hercules. If you
5:41want to know if you have insulin
5:42resistance or not, if you're still
5:44trying to debate Huncho, "Huncho, I know
5:45I'm above 18%, but I'm not insulin
5:47resistant. These are the symptoms, okay?
5:50If you have excess fat accumulating over
5:52time, if you have abdominal fat as a
5:54man, why would you do that? Why would
5:56you have abdominal fat as a man? Okay,
5:58you are insulin resistant. That's fat
6:00accumulation in your midsection, in your
6:02liver, in your organs. This is called
6:04the visceral fat. Long-term calorie
6:06surplus, if you've been in a surplus
6:07longer than 6 months, I guarantee you're
6:09not insulin sensitive. You're not. So,
6:12physical inactivity is a common one. If
6:13you live a sedentary lifestyle, you work
6:15a desk job, you're not active, over time
6:18that creates insulin resistance. That
6:20contributes, okay? Another common risk
6:23factor for insulin resistance is your
6:26age and hormones. Now, here's the thing,
6:27guys. Age isn't an excuse cuz I got guys
6:29in their 50s ripped all the time. I
6:30reverse this [ __ ] But, here's the
6:32thing, it is a risk factor. Your age is
6:34not going to cause insulin resistance on
6:35its own, but it's going to add to it.
6:37And there was a comment in my YouTube
6:38section in the last video. They were
6:39like, "Hancho, guys over 30, their
6:41metabolism is getting slower." That's
6:42BS. Here's what happens, I'm going to
6:44explain later. When you accumulate fat
6:46over years, from your 20s to your 30s,
6:48the body begins to become less insulin
6:51sensitive, which causes more fat gain,
6:53which literally makes your body
6:56non-responsive to insulin, which ruins
6:58your metabolic process. It ruins your
7:00ability to actually partition nutrients,
7:02which means get lean and build muscle.
7:04And it creates a cycle, as I'm going to
7:05explain later. So, yes, 100% if you're
7:07above 30 plus and you've gained weight
7:09and that didn't happen when you were
7:10younger, that's the reason why. Also,
7:13another symptom is if you get sluggish
7:15or tired after a meal. If you eat a meal
7:17and you get tired like 1 to 3 hours
7:19later, that's a great sign that you are
7:21probably insulin resistant, okay? Now,
7:23let's dive in and let's understand
7:24insulin and fat loss so you can get
7:25ripped and start getting sex from the
7:27old lady again. Insulin and fat loss,
7:29this is how it works. I need you guys to
7:30pay attention cuz this is very important
7:31for you guys to understand this. When
7:32you eat something, your blood sugar goes
7:35up. Your blood glucose level goes up,
7:38okay? What next happens is your body is
7:40going to release insulin to control your
7:42blood sugar. Because if it doesn't
7:44control your blood sugar and lower it,
7:45you're going to [ __ ] die. So, the
7:47body releases insulin to control your
7:49blood sugar. Now, what happens is
7:51insulin decides how nutrients are stored
7:54and how they are used, whether it's used
7:55for fat or used for muscle. And this is
7:58what we call nutrient partitioning.
8:00Okay, it's very important you guys
8:01understand this. Insulin decides how
8:03nutrients are used and stored, whether
8:05for fat or for muscle. This is called
8:07nutrient partitioning. What next happens
8:09is excess fat on your body stops your
8:12cells from properly responding to
8:14insulin. I'm going to repeat that one
8:15more time. The more fat that you have on
8:16your body, on your liver, on your
8:17organs, on your muscle cells,
8:20the more fat in your body, your body's
8:21going to stop responding to insulin. And
8:23guess what happens? When cells stop
8:25responding to insulin, your muscle stops
8:28absorbing blood sugar. Okay? So, insulin
8:31is trying to signal your muscles to
8:32absorb the nutrients. But because you
8:34have excess fat on your body, your
8:36muscle is not receptive to that signal.
8:38So, what happens is your muscle stops
8:40absorbing nutrients. Okay? And when this
8:42happens, insulin resistance makes your
8:45body produce more insulin. Cuz your
8:46body's making insulin, but your body's
8:48not receptive to it. So, your pancreas,
8:50which makes insulin, is like, "Damn, we
8:51need to make more insulin to control the
8:53blood sugar." Because the baseline level
8:54of insulin isn't working anymore. And
8:56when insulin is high, your body cannot
8:58burn fat. And this becomes a vicious
9:00cycle because when your body can't burn
9:01fat, it begins to store fat. And when
9:03you begin to store fat, we go back to
9:05stage number four. Excess fat on your
9:07body stops your cells from properly
9:08responding to insulin. So, the more fat
9:10that you have, the less your body
9:11responds to insulin. The less your body
9:13responds to insulin, the more fat is
9:15stored. Okay? And it becomes a vicious
9:17cycle. So, this is why guys in their
9:1920s, they weren't fat, their metabolism
9:21was fine, and then 10 years of fat
9:23accumulation, all of a sudden, they're
9:24fat as hell, they have a gut, their gut
9:26is getting in the way of them tying
9:27their shoes, you know what I'm saying?
9:28And all this stuff. That's why it
9:29happens. So, let's talk about if insulin
9:32resistance causes us to lose less fat
9:34and lose more muscle because of nutrient
9:36partitioning, how do we actually fix
9:38this and how do we avoid this from
9:39happening? That's what we're going to
9:40talk about, okay? There's going to be a
9:42two-step fix to fix our insulin and
9:44insulin resistance. Number one is we're
9:46going to keep insulin low and I'm going
9:47to explain why. And the second thing is
9:49we're going to improve nutrient
9:50partitioning to counteract these effects
9:52so we can actually lose fat and not just
9:54weight. And guys, another thing, if you
9:56are bulking and you are above 18% body
9:58fat, you're not going to put on muscle.
10:00Why? Because like I just explained, your
10:02body is not receptive to insulin.
10:05Insulin is signaling your muscles to
10:06absorb nutrients, but since your body is
10:08insulin resistant, the muscle's not
10:09absorbing nutrients. That's why
10:11sometimes when you guys are at a higher
10:12body fat and you guys don't feel a pump,
10:13it doesn't matter how much you eat, you
10:15still don't feel a pump, you still don't
10:16feel good in the gym. And then when you
10:17guys go on a fat loss phase in a deficit
10:19and get ripped and get lean, your pumps
10:21are better. This is why. Because your
10:23body is not sensitive to insulin and
10:25once you get lean, your body becomes
10:27sensitive to insulin and you're able to
10:29actually build more muscle. So, let's
10:31talk about how to keep insulin low.
10:32Guys, cutting out all your carbs is not
10:35necessary. Okay, you just need to cut
10:37out processed and refined carbs. If you
10:39eat processed and refined carbs,
10:40especially as a fat person, you're not
10:41going to be able to digest that because
10:43your body is not receptive to insulin.
10:45The insulin is not going to be able to
10:47actually absorb those refined and
10:49processed carbs and it's going to store
10:50all that [ __ ] as fat and visceral fat as
10:52I'm going to get into later. So, you
10:53need to cut out processed and refined
10:55carbs. Simple carbs are still fine,
10:57okay? Guys, don't believe the hype.
10:58Simple carbs are completely fine. All my
11:00guys eat rice, bread, no problem,
11:02fruits, but the key is to limit your
11:04carb intake to your body weight in
11:06grams. This is a general rule that I
11:07like to follow. If I weigh 200 lb, I'm
11:10not going to eat more than 200 g of
11:11carbs, okay? That's like a good rule of
11:14thumb so that you keep your insulin low
11:15throughout the day. Another rule of
11:17thumb that you guys are going to want to
11:18actually understand is do not mix high
11:20fats with high carbs in the same meal or
11:23in the same diet plan and let me break
11:24this down. This is the biggest mistake
11:25that I see a lot of people making.
11:27Combining carbs and fats is proven to
11:30cause visceral fat and liver fat, okay?
11:33Those refined and processed
11:34carbohydrates with fats and saturated
11:36fats, that is what causes literally
11:38liver fat, which is literally poisoning
11:40your body, and visceral fat as well. And
11:42that combination also causes higher
11:45insulin in the body. Why is that? Carbs
11:47are going to spike your glucose levels.
11:49Fats, they prolong the digestion. They
11:51slow down the absorption of those carbs.
11:53So, what happens? Instead of it being a
11:55quick spike and then it comes down, it's
11:57going to stay spiked for a much longer
11:58time because you're combining it with
12:00fats. And this means that your glucose
12:02levels stay elevated for longer, which
12:04causes more insulin to get pumped out
12:06for a longer period of time. And since
12:08our step number one to fix insulin
12:10resistance is to control our insulin and
12:11keep it lower, we do not want to combine
12:13high fats with high carbs. So, like I
12:16said, in the bottom, higher insulin
12:18inhibits fat loss and causes fat gain.
12:20Now, here's some general rule of thumbs
12:22for carbs and fats, so that you guys
12:23understand how to actually control your
12:25insulin and nutrient partitioning. Fats,
12:27you're going to want to keep your
12:28dietary fats between 40 g to 70 g per
12:30day. It is a wide range because it
12:32depends on your body type, how much
12:33muscle you have, your height. It also
12:35depends on where you are in in your fat
12:37loss phase, okay? Carbs, like I said,
12:39keep close to your body weight or below
12:41your body weight, not above it. A lot of
12:43the guys that I work with that come in
12:45very, very heavy, okay? You actually
12:47want to undershoot your carbohydrates
12:48because the more fat that you are, the
12:50less insulin sensitive you are, which
12:52means your body's not even processing
12:54carbs properly. You're going to want to
12:55make sure you keep it at your body
12:56weight or keep it lower. Another thing
12:58is keep your fat heavy meals low in
13:01carbs. If you're having avocados and
13:02eggs, please don't add like 300 g of
13:04potatoes, a bunch of carbs with that
13:06meal. You want to separate your high fat
13:08meals with added fats from your high
13:11carb meals because of what I just said.
13:13Now, if you're going to have added fats
13:15in your diet, if you're going to add in
13:17dietary fats, the best ones to add are
13:19going to be mono-unsaturated and
13:21poly-unsaturated. Now, I'm not going to
13:22get into the weeds here, but what you
13:24need to understand is that's It's going
13:25to help with insulin sensitivity and
13:27it's going to help with what we're
13:27talking about here. So, my go-tos is
13:30going to be almond and peanut butter.
13:31And by the way, that's why you see a lot
13:33of probably like bodybuilders eating
13:34almond butter and peanut butter because
13:35this specific reason. And also, avocados
13:38are a great choice, okay? Now, a lot of
13:40people like to cut out carbs. Just cut
13:41out carbs, bro. Keto, carnivore. Yeah,
13:43that works. I'm not going to say it
13:45doesn't. It works, but it's just not as
13:46good for aesthetics or sustainability.
13:48Guys, at some point or another, you're
13:50going to eat carbs. And if you cut them
13:52out completely, once you start eating
13:53carbs again, guess what? You're going to
13:54rebound. You're going to gain 5 lb of
13:56water weight. Your body's going to
13:57literally rebound up and gain weight.
13:58Because cutting out carbs completely,
14:00that is not sustainable. So, that is why
14:02that is not the approach. It's also not
14:04as good for aesthetics. Why? Because
14:06carbs are what keep your muscles full.
14:08And if the goal is to maximize how much
14:10muscle we're building, if you cut out
14:12carbs completely, you're going to have a
14:13flat and depleted look. So, a low-carb
14:15and a high-fat diet, it helps fix
14:17insulin resistance. Yes, it works. But a
14:20high-carb and a low-fat diet also helps
14:22fix insulin resistance. Cuz as we said,
14:24you do not want to combine high fats and
14:26high carbs. They work interchangeably,
14:28okay? But high-carb and low-fat diet
14:31actually works better because it's more
14:32sustainable, and it's maximizing
14:34aesthetics better, okay? Now, I know
14:36somebody in the comment section is going
14:37to be like, "Huncho, what about OMAD?
14:39What about fasting?" And it's always a
14:40fat guy who's saying this [ __ ] It's
14:41always the fat guys, bro. Always the fat
14:43guys who've never been ripped before,
14:45right? Doesn't that keep insulin lower
14:46because we're only eating one time a
14:48day, which means we're only spiking our
14:49insulin one time a day. Yeah, but here's
14:51the thing, guys. Keeping your insulin
14:52lower by itself doesn't optimize fat
14:55loss. The reason why is because it
14:57doesn't optimize for the second
14:58component that I'm going to talk about,
14:59which is nutrient partitioning. So,
15:01that's why OMAD or fasting isn't the
15:04best route for what we're talking about
15:05here, because it doesn't factor in
15:07nutrient partitioning. Now, what is
15:08nutrient partitioning? Nutrient
15:09partitioning is how your body uses the
15:12nutrients from foods and how it shuttles
15:14it to fat or how it shuttles it into the
15:16muscle. So, if you have good nutrient
15:17partitioning, your body's going to take
15:19those nutrients that after
15:21and it's going to uptake it into the
15:22muscle for muscle energy. If you have
15:24poor nutrient partitioning, if you're
15:25insulin resistant, if you're above 18%
15:27body fat, if you have kids, your body is
15:29not going to shuttle that into the
15:30muscle, it's going to store it as fat
15:32because your nutrient partitioning
15:33sucks, okay? So, there's two ways that
15:36we fix nutrient partitioning and we
15:38maximize it so that we can avoid losing
15:40muscle while we lean out and maximize
15:42fat loss. Number one, exercise, proper
15:45exercise actually bypasses insulin
15:47resistance and affects partitioning. And
15:49the second thing is specific macros also
15:52alter the partitioning loop, okay? So,
15:54let's get into it. Guys, there's a
15:55reason why I preach what I preach and
15:57this video is the perfect example. The
15:59number one thing that's going to help
16:00with nutrient partitioning is going to
16:01be heavyweight training. It literally
16:03bypasses insulin resistance because
16:05guys, when you contract your muscle, it
16:07manually forces nutrients and glucose
16:10out of your blood directly into your
16:12muscle, which literally makes glucose
16:14less available for fat storage. So,
16:16let's rewind that. If you're not insulin
16:18sensitive, if you're insulin resistant,
16:20that means the insulin is not actually
16:23shuttling those nutrients into the
16:24muscle. So, we bypass that by actually
16:26training heavy as I'm going to explain
16:28now because muscle contractions are
16:30going to manually force glucose out of
16:32your blood and directly into your
16:33muscle. But, you must lift weights heavy
16:36enough to create a high intensity
16:37demand. A lot of guys, they go into the
16:39gym and they're lifting like [ __ ]
16:40Dude, if you're above 250 lb and you're
16:42squatting one plate, you're a [ __ ] If
16:44you're leg pressing less than four
16:45plates, you're also a [ __ ] There's
16:47girls who are literally leg pressing
16:48four plates on each side for reps. So,
16:50it's very important to understand that
16:51you actually have to create this demand
16:53by actually lifting properly. So, when
16:54you lift properly, when you lift heavy,
16:56you deplete your glycogen and hard
16:58training basically creates a vacuum in
17:02your muscle cells that begins to pull in
17:04carbohydrates, glucose, and amino acids
17:06directly into the muscle tissue. And
17:08when we're pulling that glucose from the
17:10blood into the muscle, that glucose
17:12doesn't go to the fat anymore cuz we're
17:13pulling it into the muscle. So, notice
17:14how proper training actually begins to
17:17impact the way that your body uses its
17:19nutrients. It's not going to go more
17:21towards the fat, it's going to start
17:22pulling it into the muscles. So, let me
17:25give you guys some guidelines as far as
17:26heavyweight training. And if you see my
17:28channel, or you're in a program, you
17:29know exactly what I preach. So, four to
17:31five days a week in the gym is better
17:33than three days a week in the gym. The
17:35reason is that you're going to create
17:36this effect more frequently. There's
17:38guys in the fitness community that are
17:39obsessed with, "Oh, three days a week is
17:41all you need." Number one, I've made
17:42videos about this, that creates a lot of
17:44gaps in your physique. But number two,
17:45this effect that we just talked about,
17:47if you're only doing it three times a
17:48week versus doing it five times a week,
17:50doing it five times a week is going to
17:51be a lot more better. It's going to
17:52create this signal and this process a
17:54lot more frequently. So, it's clear to
17:56me that five times a week is definitely
17:58better than three times a week. And if
17:59you're preaching three times a week,
18:00again, you're probably just a [ __ ]
18:02okay? Now, you should also train to
18:04failure. You're going to hear guys
18:05online talking about don't train to
18:06failure, or train with reps in reserve.
18:08I made a whole video about that, that's
18:09[ __ ] You need to actually create
18:11this demand, and you need to deplete
18:13your glycogen. You need to train hard so
18:15your body creates that vacuum, that
18:16forces glucose, and that forces demand
18:19into the muscles, out of your
18:20bloodstream, okay? So, that's as far as
18:22the weight training. And again, this is
18:23mainly going to create a massive vacuum
18:25for nutrients, and then it's going to
18:26force your body to partition your food
18:28into muscle recovery. So, notice how
18:30proper weight training begins to
18:31actually impact nutrient partitioning.
18:34And nutrient partitioning impacts your
18:36body composition, okay? Now, if you're
18:38training off a 16-hour fast, "Huncho, I
18:40only eat one time a day. I only eat one
18:42time a day, I'm a fat ass. I need to
18:43lose a lot of weight." Yeah, you're
18:45going to have less intensity in your
18:47workouts, you're going to have less
18:48energy in your workouts, and you're
18:49going to have less strength in your
18:50workouts. And guess what? This effect
18:51that we talked about creating, you're
18:53going to have a very hard time creating
18:54it. You're not going to be able to
18:55maximize it, okay? The second thing
18:57about nutrient partitioning, and how to
18:59actually influence that, is eating
19:00specific macros. It's been proven that
19:03eating specific macros impacts
19:05partitioning effects, which impacts your
19:07body composition, not just a calorie
19:09deficit like we talked about. We already
19:10talked how fats and carbs actually
19:11affects that. I already discussed the
19:13fats and carbs. Let's talk about protein
19:15and how protein impacts your body's
19:17ability to actually change its
19:18composition and correctly partition the
19:21nutrients, okay? Protein improves
19:23nutrient partitioning because it
19:25stimulates protein synthesis. Now, what
19:27is protein synthesis? Welcome to Huncho
19:29University. Protein synthesis is the
19:31signal that tells your body to build
19:33muscle, okay? And every time you eat
19:35protein, every time you put protein in
19:37your mouth, pause. Protein synthesis is
19:39activated. Now, here's the thing. The
19:41body can benefit from stimulating
19:43protein synthesis up to three to four
19:45times a day. And that's why my meal
19:47plans are three to four meals a day
19:49because we're maximizing that signal
19:51throughout the day. Shout out to the
19:52OMAD retards. Guess what? If you're only
19:54eating one time a day, you're only
19:56stimulating muscle protein synthesis one
19:58time per day. If you're eating protein
20:00four times per day, four meals a day,
20:02you're literally stimulating protein
20:03synthesis four times per day more. Think
20:06about over the span of 12 weeks, the
20:08difference that it makes.
20:09Think about it. Huncho, your guys are on
20:11steroids. No, bro, you're just not
20:12listening to my videos. Protein
20:13recommendations, how do we actually
20:15maximize this? Don't eat once a day just
20:18to keep insulin low. Why? Because you're
20:20missing repeated muscle building signals
20:22that support lean muscle growth over
20:24time. We just talked about how if we're
20:25insulin resistant, we're going to lose
20:27more muscle and we're going to lose less
20:28fat. You want to maximize muscle protein
20:31synthesis. You want to maximize the
20:32nutrient partitioning. So, you guys are
20:34going to want to eat three to four times
20:35a day. And you guys are going to want to
20:36spread that out three to five hours
20:37apart. Why? Because protein synthesis,
20:40that signal, the muscle building signal
20:42usually lasts around three to six hours.
20:44So, every time you have it, dies out in
20:45three to six hours and then you have
20:46another meal and then you have another
20:48meal and then you have another meal. And
20:49you're going to want to eat 30 g to 50 g
20:51of protein per meal depending on your
20:52body weight, depending on your height,
20:53depending on how much muscle you have.
20:54I've talked about this before. A lot of
20:56guys overeat protein and that's also not
20:58a good thing, especially if you don't
20:59have a lot of muscle mass. Now, what I
21:01like to do is I highly recommend eating
21:03one scoop of whey protein isolate after
21:05your workout, okay? Whey protein
21:07contains the highest concentration of
21:09leucine, and leucine is what triggers
21:11protein synthesis, which is a signal to
21:12build muscle. And the reason I like to
21:14have this after my workout is because
21:15after you work out, your body is very
21:17receptive to nutrient partitioning, to
21:19uptake protein into the muscle. It's
21:21very receptive, okay? So, you're going
21:23to want to time your post-workout meal
21:25within 3 hours of your workout. It's
21:26been proven to actually increase the
21:28uptake of protein into your muscle,
21:30which is important cuz like we said, if
21:31we're not insulin resistant, that
21:33process is already getting [ __ ] So,
21:34if we're maximizing the uptake of
21:36protein, we're going to actually create
21:38a better muscle-building preservation
21:40and muscle-building effect, okay? Now,
21:43by combining these strategies, you're
21:45going to create ideal conditions for
21:47getting ready your tits for body
21:48recomposition, okay? And guys, as you
21:51lose excess fat, your body's going to be
21:52able to actually respond to insulin.
21:54Your nutrient partitioning is going to
21:56be better, which means your nutrients
21:57are going to go to the right places.
21:58You're going to be able to build more
21:59lean mass and improve insulin
22:01sensitivity. Your body's going to become
22:03able to build a leaner and more muscular
22:05physique, okay? And that's why you guys
22:07see the transformations coming out of my
22:08program, because we maximize the body to
22:10run like a freaking machine, and we come
22:12out looking like Hercules in 90 to 180
22:15days faster than any other goddamn
22:16program you're going to find. And if you
22:17guys are curious about that, there is a
22:19link in the description where you can
22:21apply cuz I'm on a mission to get
22:22America ripped again. So, if you like
22:24the video, hit the like button. I'll
22:26catch you guys in the next video. Peace.

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