There are too many "bros" giving mediocre advice on YouTube about how to achieve the best results in terms of building muscle.  All it comes down to is learning your own body and then sticking to what works. 

You will learn a lot from this video and I even give some great examples of how to figure out your muscle fiber ratio of fast to slow-twitch muscle fiber.

If you guys have any questions, be sure to leave them below!

Great video. This is why I always recommend FitnessGenes for those who ask me advice on this topic. The good news for me was over my 30+ years of lifting I had determined that I responded better to higher volume training with lower rest sets. My FitnessGenes test confirmed what I already knew but I wish this technology was available way back in 1984 when I first started training as it would have saved me a lot of time.

Too many "fitness gurus" on the internet these days are still stuck in the "go big or go home" mentality and "if the bar ain't bending, you're pretending" Bro science mantras. There are people where this methodology will bring great results as Scott mentioned. For people built like Scott and I however, this is a recipe for discouragement, low results, and possible injury. The moral is learn about YOUR body and what works based on the advice given here and your own experimentation versus listening to other people and getting caught up in the "heavy-weights-is-the-only-way-to-get-big" mentality.

John

So true ... to many people looking for the quick fix, fat burning pills, muscle mass shots and more. It's not just YouTube wanna be's pushing the bs crap either. Pick up a copy of Muscle &Fitness, Mens Health, Flex, any of them. They're filled with ads for crap. People need to spend the time learning nutrition, the time in the gym learning what their bodies respond to positively. There is no quick fix and it's not a fad diet. It's living, learning, and making health and fitness a life style. Learn it and teach it to your family and kids. Great video Scott

 I have a little fat around my abdominal, I don't have fat anywhere else. I workout at home around 5 days a week (but I don't do cardio and I think that's why I gained fat around my belly). So how should I lose that fat? Should I create calories deficit or not because I don't have lots of fat.

I am 16 years old, my height is 5 feet 7.5 inches and my weight is 130 pounds.

You have to decide a goal. If all you want to do is lose that belly fat then yes you need to figure your macros and eat in a deficit. If you want to build muscle then eat and lift but you may still gain some fat as long as you are eating right it will be minimal. Most men tend to store their fat in their abdominals so it will be the last to go. Cardio is great and has it's benefits but only burns calories while you are doing it. Lifting is where it's at since it increase growth hormones that help build muscle and burn fat, it will also keep your body in a longer state of burning calories.

Love it!

So agree with this. Everyone should have specifiv goals and they have to figure out what they have to do to reach them. That's where I have a problem with the gurus and trying to get "gainz" Everyone has their own definition of what "gainz" are. Some people want the muscles. Some people want fat loss. Me, I'd like to lose a little more weight from where I am and have consistently decent blood work.

Yea, I'm really glad I stopped listening to the "only lift heavy" dogma out there.

BMR CALCULATION

Weight : 130 Pounds Height : 5 Feet 7.5 Inch Age : 16 Exercises : Moderate exercise or sports 3-5 days a week Sex : Male BMR at Rest : 1630.70 BMR in Motion : 2527.59

MACRO CALCULATION

Goal : Fat Loss Bodyfat % : 17 Grams of Protein : 1 Grams of Fat : 0.35 Calorie Goal : 2278

Protien Intake Goal : 108 Fat Intake Goal : 38 Carbohydrate Intake Goal : 376

These are the calculations I got from BMR and MACRO calculator. I decided to go through cutting first and then through bulking. If my daily calorie requirement to maintain my current weight is the average of BMR at rest and BMR at motion, then it comes out to be 2079 (approx) then I have to eat 250 - 500 calories less than 2079 and you can see I choose my goal as fat loss. But the calorie goal that calculator is showing is 2278 and I wanna know why is that. If I need to create calorie deficit then I have to consume less calories that i burn don't I ?

Please help me.....

Why not focus on lean gains? Build muscle with minimal fat and go 250-500 calories OVER your average BMR? That would be much more benificial, especially i you are trying to gain muscle with the 12 week challenge: http://muscularstrength.com/my-contest

I would also adjust your numbers a bit to get your carbs closer to 300grams, fat up to at least 55grams and then the rest protein.

On days you are not trianing, I would drop carbs to under 250grams, but keep fat and protein the same.