This guy is goals. One of the few legit naturals out here that actually knows his stuff. Hopefully I can get to this youtube stardom one day. I believe my physique has the potential, as a natural.
+Jasmin Osmic Perhaps I can help. As a trainer who has seen and tried it all, the truth is most of these systems work for most people who stick to them. The key is finding one that fits your lifestyle and works for you, and committing to it. With consistent application, you will find results with this method, bulking and cutting, IF, paleo, or anything in between. They are simply different methods for reaching the same goal
I completely understand just remember to enjoy the process and enjoy all the small gains. I have to remind myself to appreciate my physique now not just get frustrated on how far away I am from “there”
Probably my favorite fitness video on UA-cam that I’ve seen in my 13 years of watching UA-cam. This is great info. Most people give you 25% of this info and you have to pay for it.
This man trains professional athletes, I would listen to what Jeff says before all the bullshit CG or bradley martin says. They don’t have PHDs. they just use steroids.
Having a PhD doesn’t mean anything other than they went to a campus and completed coursework. There are dumb people with phd’s. Also, just because he’s trained pros doesn’t mean he knows what he’s talking about. It’s possible for a professional athlete to hire a bad trainer... that being said, Jeff seems really smart and I think he gives incredible advice. Been watching his videos every day for a few weeks now, not because of a degree (means nothing by itself) or because he convinced some pro athletes he’s a good trainer, but because he seems smart and his advice seems good.
Athlean-x is the best thing I've discovered since starting a fit life... I've always been a "how does it work?" And "why does it work?" type of guy... in everything I do... do having the science behind each workout... is like... a ninth wonder to me... suddenly I'm seeing gains
I feel you bro. Its just the fucking same for me, any suggestion I take from this channel works. He is also a great motivator and against roids, best fitness youtuber by soooo far is even funny if you think about it. Ninth wonder indeed.
Marris Supaman ,i agree the best you tuber around his video has helped me aswsome, tanksRaymond godbless you brother, he goes straight to the point no BS.
Overtraining is a dangerous word, I feel like the "warning" of overtraining scares people out of reaching their best potential. Chris Jones put it perfectly, you want to overtrain your muscles at least once to see how far is too far. So now you know your personal limits of what is too much, and just back off the volume a little bit next time. Bodybuilding is too much talk and no play, I see people argue about the finite details waaay to much, just go in and consistently train, if the results dont come, switch up programs.Just my personal opinion I wanted to share
When doing a program like Athlean X you will reach your maximum level of training. Now that does not mean there are not genetic freaks out there who are just amazing. There are people out there who can smoke 100 per day and live to 100 with no problems but they are one in a thousand. To get the best value training you do not want to go beyond 40 minutes training. Now that will be a program that is efficient with no wasted time. YOu can train for 60 minutes or even 90 minutes and not over train but it is would not be an efficient program and it would not gain any extra for it.
your wrong, you want to train as hard as you can in short amount of time. that is pushing yourself too your limit just in a certain amount of time endurance is trained by highering sets and lightening the weights, strength is the opposite.
Is overtraining (pertaining to weightlifting) even a likelihood off-cycle? If you don't have artificially facilitated recovery time, it's rather difficult to overtrain without feeling like you're doing something very reckless.
I’m gonna start using this theory over a 6 week trial and will explain and update all results: Week 1: It's gone fairly well this week. My muscles are much more visible than before although lighting is still a necessity. I've been on a diet of whey protein and generally high protein intake. Keeping a balanced diet is still needed nonetheless. Although the growth seems slow, it would be too quick to say as it's only been a week. I'm proud of my growth and will continue! Week 2: The second week has been completed and my muscles have grown beyond my expectation. Especially my biceps and triceps, I see huge growth in these areas which I had not before in such a short period of time. My abs and thighs are much more defined allowing a more defined look. I can see the difference clearly now however I must say I've lost a ridiculous amount of weight. It seem the gain in muscle is not proportional to weight loss. I want to have a bulky stature but now it's making me ripped. Which sounds like an odd complaint but I'm hoping for a bit more size as I am a taller person. This week I'm increasing my protein intake and carbohydrate intake to see what the result would be. So far so great and will continue on. Week 3: I’m back and it’s been a busy week but I’ve stayed committed to my 6 week work programme. So far my muscles are much more bigger and they have a bigger volume and my I’ve lost weight in my stomach region. I look much better in my clothes but right now it’s getting a little difficult. The diet is completely fine but sometimes I really feel the urge to just eat whatever but nonetheless I stay on track. I’m gonna work on shoulder and chest for the next week mostly. My thighs and calves have grown a lot also. I’m more lean than bulk to be honest so if you want to bulk up quick this wouldn’t be right for you. Week 4: Well it’s week four and, unfortunately, will be my last week. I know, I was very determined to keep to the regime but I’m fasting now so it’s difficult to stay in this diet. The results so far have been great however. My abs are big and much more defined. My chest really pops out and my leg muscles have had the greatest transformation. Much more muscular thighs and calves. Biceps have grown but not by much however I must say my body looks incredible when wearing clothes. It really has been a difficult but very interesting journey. I may stick to the diet and come back for week 5 but it’s really difficult to be honest. In my honest opinion, does this work? Yes. Definitely. But is it fast? Nope. Is it slow? Not at all. The diet allows for a good progress in bulking and burning fat but trying to bulk and burn in a significant amount will not be possible in a small period of time. But I’ll tell you this, after this diet you’ll have a much more lean physique. It really balances the fat to muscle ratio as being to muscular can make you look deformed. It has a gradual increase throughout the whole body. If you work in your arms majority of time, you’ll still see growth in your other muscles as protein is encouraging growth. This allows for a symmetrical and very athletic body. Best of luck and I hope I could have helped guys!
@@JoeyCentral yeah, I use MyFitnessPal. I stay lean pretty easy and my maintenance calories are around 2000 to 2300 calories. I'll just increase it like you said and increase it by 200 to 300. Thanks, bro.
I never understood the appeal or desire to have all that mass without being lean. You see some very strong lifters who aren't toned for shit. Like, why? What's the point?
@@fender8421 Those lifters might be powerlifters/strongmen etc. They dont give a shit about aesthetics, they only care about how much they can lift. Not all people are lifting for the purpose of BB'ing. I'm bulking myself, but when i reach my desired goal i will cut down and maintain, and do like jeff. Might even lean gain slowly over time, but no more bulk/cut. Just used it for kickstarting
@@JoeyCentral its bs. How van you explain the strength of professional ballerinas or gymnasts. They never bulk but are still building muscle. I built muscle while in basic military training eating at a caloric deficit. My run was 5 mins faster did 20 more pushups per min and like40 morr crunches per min whil droppin 12lb body weight. The body will build muscle where it needs to as long as there is enough protein. Thats it.
don't forget that Jeff is a smaller dude so staying lean is easier than for bigger guys...when i was weighing in at around 85 kg( at 6 foot tall) i was cut,now i weigh 100 kg and carry more bodyfat despite doing the same amount ...if not more cardio and eating the same. Also he has awesome genes so even if he had as much bodyfat than me,he would still look better.
Heiny442 You’re clueless. If you’re taller it’s easier for you to look lean because you have a larger frame and fat has more room to be distributed. When youre short any weight gain will make you look round and boxy, because you have a smaller frame and any weight you put on shows a lot more. Wtf are you even talking about? This is common sense.
Same here, I try to get up 7 to 8 hours a day. I'm on a huge sleeping schedule and let's not forget healthy nutrition plays a huge role in order to grow also.
May work for some, but i stalled big time, 2 years at the gym and wasn't seeing any big gains. I had to try bulking. So I did for 6 months, gained 20lbs and a bunch of strength. Ended my stall. Then I cut 10lbs and I look way better, gained about 10lbs of muscle in a year after a 2 year stall. It really depends where u are at fitness wise. If you have been training a while and have stalled, id recommend bulking and cutting. It's not realistic to micromanage calories for me because my activity level varies greatly depending on workload and I can go long periods before realizing I'm not in any sort of caloric surplus. When i bulk, I just eat pretty much whatever I want and then some. I just try to never be hungry throughout the day and it's much easier to stay in a big surplus than a small surplus, same with cutting. I don't slowly cut. I just try to be hungry most of the day and I can lose about 1/2lb a week pretty easily
+maximus35253 chris jones is like a meathead. We dont want to look good only 2 months summer. jeff is shreded plus minus almost whole year. I bough his program, and even with my 3 years training experience first workout whoped my ass in 20 minutes to the point when i had hard time to lift elastic band to train the tricep
I've been stating this for as long as I've been working out. One doesn't need to bulk to make gains or get stronger. I'm a living testament to this. Started off super skinny, but ate right (no binge eating) and worked out and as a result obtained an awesome physique. Yeah it takes longer to build, but the results are well worth it. Thanks for the video, we need more knowledgeable people like you on here. Keep up the awesome work.
Discipline that’s all we need in our life. Eat on time. Eat clean. Don’t over eat. Sleep well. Follow a workout plan that works for you. 👍🏻. That’s what I learned following this channel. Thanks Jeff.
I support big gyms, instead of small cheap ones. I go to la fitness and youfit, for clients, and la is big enough that I don't have to wait for machines, or I can supplement for a similar machine. Youfit is limited, sucks. I barely go lol. But that's the key, go to gyms where they have enough. But yea Monday Tuesday and Wednesday are busy. Tip, Monday, make that ur leg day. Tuesday, chest, etc. opposite of everyone else helps
I go to a cheap gym in the UK, its pretty shit but all I can afford for now, I totally agree with you on the days of the week thing tho, I get most my sessions in Friday Saturday sunday when its dead.
Agreed! Can't stand how small my gym is at my big ass university. Fools always be on the squat racks, the flat benches... oh and did I mention there is only one lat pull down machine!!!???!!!
39 here... Just assume everything get's harder... If you want a little advice, get in shape, set the right habits and maintain it... Trust me, you do not want to be starting from scratch at 39...
Jeff taught me how to retrain my mind I can now do push-ups chin ups and my ideas of nutrition have changed to a positive enjoyable and sustainable way for my future health and growth. I must also add that Jeff’s lessons on how to correctly train body weight exercises has been instrumental in my current ongoing transformation. Thanks Jeff! Never lose you kindness mate!
So bottom line: 1. Be in a caloric deficit 2. Eat lots of protein to be in a positive Nitrogen Balance = Build muscle, while burning fat at the same time to get results faster?? Am I understanding it correctly?
Yeah you're understanding it right. I've been doing the same thing for 3 months now & the results are insane. I actually have a six pack for the first time in my life. Im down to 170lbs, benchpress 335, squat 385, & deadlift 425. Still can run 2 miles in less than 13:00 too.
Take a fiber supplement if you're gonna be having lots of protein😉 especially if you work. Shit hits you like a brick and you have like 10 minutes to get to the toilet
+IvanDado Zg well if you wanna actually be lean like the guy in this video, you have to do high intensity cardio. There's no avoiding it. But you also wanna lift heavy to get big. Right now, I'm doing CrossFit. Except, before I do my CrossFit workout I'll do some form of powerlifting. And I'll lift basically until I can't lift anymore. Then I move onto the cardio. Try different programs. Your body will tell you what it likes the best.
Thanks for this! I'm at that point where I need to lose body fat, yet at the same time, gain lean muscle mass...this vid answered lots of questions, and confirmed that it is possible to do both at the same time.
Another video showing your incredible physique. You may not be massive lie Arnold or Hulk Hogan or Stallone. I think your perfectly symmetrical aesthetic body is comparable to frank Zane. Your similarity to Zane is astonishing; you both are highly educated and both have great bodies(17.5 and 18 inch arms) showing that you both are good examples of Brains and Brawn. I greatly admire your work ethics and your determination to get us common people up to your level.
hey man. i just wanna say thanks for making these videos, you make me feel like i can get in shape and i get super inspired by watching these. ive been doing good for about a month and ive got plenty of drive to keep going. i feel better, i already look a little better, and these videos make me want to keep going! thanks jeff!!
Quality. Knowledge. For 0$ you can have acess to quality information, learn more, etc. Your videos are top quality. In my opinion, one of the best sources of information/experiences for trully natural athletes. Thank you Athlean-X for your work and dedication!
I’m counting on you to inspire me to do better and learn better and hen it comes to my major in kinesiology. I stopped going to school for this semester since nothing seemed clear. Thank you for your knowledge and thanks for being so cool. Big love
+AresDemigod dayuum xD next time don't reply so quick makes me think u don't have a life brahh ._. Took me a month to finally reply to ya... Just saying.... Go learn boxing on UA-cam some more xD
seriously your still around? you fallen inlove with me or something stalking me n all.its youtube so fkn what if I comment within days LOL I like to look at random shit when I'm bored what you gonna do about it. Haha go be a keyboard warrior over facebook tough guy haha.
Love this, its exactly my philosophy. In addition to only "looking good" half the year, the bulk and cut philosophy also risks problems with inadequate energy availability during the cut phase because the process usually has to be so much more extreme to loose the body fat accumulated over the bulk phase... and usually in a short time period. Not only can this be physiologically damaging to essential body systems such as hormones and bone health, the negative psychological affects on an individual from massive body weight variations and extreme diet through the cut phase is apparent. The ACSM recommends fluctuations of no more than 5% body weight over a 12 month period for good reason :D
Most the guys I know who do bulking and cutting rarely "cut" and they use bulking as an excuse to stuff their face and get fat. This one guy I know is medically considered obese and he says he want to hit 200 pounds, he thinks that it's 200 pounds of muscle but he's clearly fat
It is not that,if you are in a deficit you can not gain muscle,the problem is that for most people it is hard to get stronger,and if you do not get stronger you will not get bigger,so if you can manage to gain strength and eat enough protein,i think it can be done.But in my opinion that will work for begginers,if you want to put on some serious size you need to go in to a surplus.
agreed. You can build muscle without a carolie surplus, but only for so long before you need to up your intake to grow beyond your natural size, ken wit a meen pal
17MXT >By the time you are ready for "some serious size" you should have already lost your 'excess fat'.. The key to moving FROM "fat" to "getting serious size" is the gradual change in your total dietary patterns, eating "good foods" [with minimal 'waste calories' such as raw sugar and bleached-out starches} and higher levels of quality protein. As you move thru the process, you will have already made the "lifestyle change" of proper eating habits and will also have found the 'right' amount of supplements for your body.After all, you surely do NOT want to just get "bigger" with OUT getting STRONGER! The key to building muscle while STILL being in caloric deficit is to TIME your caloric intake so that you have it available for your workout! As you then build muscle, the muscle mass itself will burn the fat 24 hours a day! This is something MOST people are unaware of, bur aerobic exercise burns mostly readily available calories..directly from your digestive system BEFORE they are stored as fat. So it does very little toward reducing stored fat, and instead, simply is using the calories your body just took in! But muscle mass burns a lot more calories from the body's fat stores, because fat-burning is a slower and less efficient way for the body to use it as energy.
Thank you so much, I've been getting leaner ever since I accidentally gained fat throughout my journey. I was scared I would no longer gain muscle the same way I did, I'm hoping to stay lean throughout.
Marko Trigga If you Snort your Pre workout powder and chase it with Tequila you can do your whole routine in 40 mins no problem....Including drive time!
Jeff , thank as usual for great videos. I've been trying to convince my 20year old son of this theory. He wont believe me but he believes the man with the magic markers !
This guy might be right, but such a slow process. Would you rather have slow gains just to have abs in the winter? I'm not that insecure to where I need my abs popping all year. I'd rather have more gains but that's just my opinion
I'm a total beginner but that statement just made a lot of sense haha I mean, being a beginner i'd like to build muscle while i can and if that means taking in extra calories then i'm going to do it! because winter is here and I am not showing my body off to anyone except my bf and really, do i care what he thinks? :P haha I'll take my gains now and lean out when summer hits.
It works guys. I started prepping for competition a month ago. My body fat has dropped significantly but my weight has held constant at 132lb. I'm now vascular in arms, abs, obliques, calves & starting to show in the thighs...BUT MY WEIGHT IS STILL 132LB!! ROFL! I LOVE THIS SHIT!!
it was a control group, most likely they didn't see a weight/dumbbell in their life, its not about the gain its about what gave the results were starting at 0
I agree with everything except the working out for 40 minutes. You cannot make sweeping conclusions that NOBODY should work more than 40 minutes. I workout for 1.5 hours a day and I'm making excellent gains. I know when I'm overtraining my body, and I can accurately gauge when I'm doing too much. I wouldn't be able to get in a LOT of my awesome workouts if I'm restricted to only 40 minutes. Listen to your body, not the clock.
***** lol it's true but if you do this it's proven, it's what has worked for me, I did everything this dude has done on accident because of research and experimentation. Although I don't look like the hulk, I feel really good about constant abs.
Dude, every single vid of yours make sense. I have yet to find a single flaw in your theory. Other advisors on y/t are wrong half the time. I am dead serious and real. You r helping us all Mr Cavalier. Thank you
You can burn fat and build muscle at the same time by doing resistance training and followed by high intensity cardio . Note:diet is important 😎 Peace ✌
What he’s teaching is accurate. I’m 2 months into retraining after sustaining a femur fracture. During my recover i lost all my gains and was back to 165 skinny and out of shape. Now that I’m training again and following a strict 3000 calorie minimum a day and at least 270g of protein I’m getting my weight back and almost back to where i was before the injury. Stay on your calorie and protein intake and train to gain. Like he said those guys who spend more than an hour in the gym are just wasting station time for other people
it's definitely possible what this guy is saying, you can build muscle and still cut fat slowly, but it's definitely not easy. it takes some strict diet and workout to achieve this, which is why most guys would rather do one at a time. I tried doing this my first couple years of working out and I would say I saw good results, but I got away from this routine because I saw faster results in myself when I had a dedicated bulking and cutting season.
Most beginners who eat like a regular person often end up inadvertantly carb/calorie cycle meaning they'll end up cycling cutting and bulking because sometimes they'll eat over their maintenance and sometimes below. Seen it happen and it is kinda what I did. Noob gains are so easy to get it takes like no dedication which is why you see so many damn teenagers walking around with their slightly larger than average arms that never get any bigger😉😂
I used to bulk/cut, for years. 10 years, about. Last year I started eating smaller caloric surpluses. 100 cal. surplus. Raise it 100 every 2 weeks. Lost a little fat, put on muscle, AND you are stretching that fat across more muscle, so you look leaner. It does take strict dieting (not my favorite thing), and I think some of the joy of bulking is the joy of eating like a fiend. But it's not worth it.
I must admit, I've never bulked and then cutted up after. I have been lifting since I was 16 I'm now 44 years old. Complete athlete all my years in life til this day. A year ago I was 212 with 18% BF to 240 11%bf and never did a day in cutting . strictly hard work in the gym and tinkering with sleep habits and food consumption times and boooom! Mass monster and still building muscle at my old age and losing BF! Great content Jeff!
Been eating 1.5g of protein per pound of my weight and worked out quite a lot, different exercises etc but over trained and found that applying mass was a very slow process. Took it a bit more easy, still working out hard but not working myself til fatigue, found that I have gained far more mass this way. Just stumbled across this video and what is said here correlates with what I encountered myself, guess it makes sense :) I am not mega toned, nor very big and muscular, but a slim build with lean mass :) What is said here works for myself ^^ Got a new sub man! :)
So many people say you can’t overtrain, absolute rubbish and now that I’m getting back in to fitness. There was an awesome bodybuilder many years ago, who coined the phrase “stimulate, not annihilate”...he found training less intense, led to better results vs his previous decision to train too hard or too much.
You can be in a calorie surplus and not put on loads on fat. Your not gonna stay in sub 10% bodyfat year round, but you can maintain and on a lean bulk and it's gonna be easier to build muscle and maintain positive nitrogen balance in a surplus.
Exactly, I'm on a caloric surplus of 200 calories and I'm getting bigger and bigger each month and gaining very little fat, you just have to be in a slight caloric surplus and do cardio twice a week.
Yeah I think that's what he meant. Burning fat and building muscle isn't necassarily true. Unless your on roids. Clean bulking is what he meant in the video. It's a slower process but keeps u looking awesome. Caloric surplus should be no more then 250 calories. Depends on the person, if not gaining, add another fifty, same thing when cutting
Not it's always possible to gain muscle and lose fat no matter what level you're at. Jeff clearly hasn't lost any muscle since he started the channel years ago, and he gained some muscle as well, and the whole time he was clearly sub 10% bodyfat. But even though he gained muscle, imo for so many years of intense training whatever he gained is laughable. But I'm not hating on him, because he is more of a funcionality of the body training, and having a shit load of mass isn't functional for sports.
you do realize Jeff is at his natty limit at this point right? that means he can still gain muscle but it will be extremely slow since he's been at it for literally decades naturally. now if he did roids...
Bigdi Ckaroo Boy that is not his genetic limit. Are you kidding me? For starters his legs can grow WAY bigger than that, considering I've seen kids with bigger legs. Second, there is no way he reached his genetic limit in a calorie deficit. Just isn't true.
Thanks for this - I'm new and have been lifting for 6 months, increasing weight every couple of weeks, tracking macros, seeing results but I couldn't shake the feeling that it feels like I HAVE to do this 'bulk and cut' thing people talk about. The idea of bulking up and looking pudgy REALLY doesn't appeal to me, I want to look defined and cut all year round, even if it takes longer to see results.
hi. Can you give me any scientific source which supports de notion that is it possible to have a positive nitrogen balance in a caloric deficit, please?
I ve been doing this since November. I was 177 pounds 18% now it's march I am 152 pounds 11% body fat, all my fat is gone all muscle now abs popping out, arms and chest are bigger and legs. All I did was drop 300 calories from my calorie maintains, worked out 3 days a week full body, so it took longer than 40 minutes, more like an hour or so, ate 200 sometimes more of grams of protein, kept my carbs around 150, and my fat under a 100 grams. I ate 4 times a day,last meal at 8pm first meal at 12pm. Trained fasted, only supplements was 5 grams of creatine and 2 protein shakes a day. I hit a weight plateu around February not losing any weight so for 5 days I ate at maintenance and boom weight started dropping again. Right now I am currently at 11% and starting to bulk slowly. I added just 200 calories over my maintenance my new maintenance, so I will slowly add muscle to my new body, I will keep the same diet because it works and that diet is I eat what I like that has all the micronutrients I need . I will just add more portions of the same foods there you go for anyone that's interested on how it can be done at least for me, everybody is different, but that how I've done it. Good luck and yes you can lose fat and build muscle at the same time. It takes dictation, hard work and patience.
@@alejandroperez5368 yes I only worked out 3 days a week mon, wends, fri, for an hour I still keep the same work out schedule cardio 2: days a week for 30 minutes. Weight 154 10% body fat now it's a life style now not a diet I will do this for the rest of my life I feel great blood pressure is normal so much energy and getting stronger every month I'm glad I found what works for me
I trust this guy. I always run to this channel when I need clarifications.
You and 9 million other people, bro.
Same bro
He's the best
Cause he has studied the science of bodies
He's a physiotherapist so he knows what he is talking about especially when it comes to human body
Jeff, you're doing it wrong. Muscle markers are for drawing on your muscles, not for the whiteboard!
No they're for eating
No they’re for sniffing
@@cs9158 r/cursedcomments
Alexander Supertramp faxx
@@cs9158 only if they are the flavored haha
“Gotta get your sleep guys”, as I watch at 3:27 AM
Watching at 2:59 AM
3:59 AM for me
11:12 for me
@@know2493 7:14pm
207am 😂 good luck guys
This guy is goals. One of the few legit naturals out here that actually knows his stuff. Hopefully I can get to this youtube stardom one day. I believe my physique has the potential, as a natural.
The Mind Of Gio you have an incredible physique man
1:25 shows how putting on the marker cap engages your chest muscles
yeah right lol
lol
Aydee Zurie Oh Dayuum!
he didn't even put it in..he had it in already, he just pushed it in a little more sort of trying to secure it
screenflicker1 that's what she said
Postitive Nitrogen Bacon? Oh, Balance.
+hybridsoul2 lmao I thought it said Bacon as well.
haha. same I saw bacon
hybridsoul2
AHAHAHAHHAHHAHa
Jeff is literally the Jesus Christ of the fitness industry.
so fucking true lmao
😂😂😂
This is true I’m a witness.
No, not literally.
You dont know zyzz
Jeff: writes poor sleep
Me: aight, imma head out.
God there are as many contradictions in the fitness industry as there are in spirituality
+Adamkww93 Indeed. Not sure who or what to believe anymore.
+Adamkww93 because everyones body is different. So what works for one person won't work for another and vice versa.
Condoms
+Jasmin Osmic Perhaps I can help. As a trainer who has seen and tried it all, the truth is most of these systems work for most people who stick to them. The key is finding one that fits your lifestyle and works for you, and committing to it. With consistent application, you will find results with this method, bulking and cutting, IF, paleo, or anything in between. They are simply different methods for reaching the same goal
Lol
Brb gonna inhale some nitrogen
hahaha bruh
Actually, you've been doing it all the time since you were born LOL
+Green Yeti 6707 I found I absorb it faster by injecting it into my big toe
+Manlet Fitness air is 78 percent nitrogen. thats a neck.
Renato Rojas UH. SELF SERVE
I feel like I'm never going to get there. I'm always learning something I'm doing wrong!
I completely understand just remember to enjoy the process and enjoy all the small gains. I have to remind myself to appreciate my physique now not just get frustrated on how far away I am from “there”
Other fitness UA-camrs: buy my book on body recomposition to build muscle and lose fat
Jeff: lmao here’s a video explaining it in less than 9 minutes
Can't believe body recomp is catching up now while this guy made it available 7yrs ago and got trolled for it. 🤦
"poor sleep"...I'm watching this at 3:11am...
Lol
I gotta be up in 6 hours. Sleep is my weak spot.
2:49 am 😭😭😭
That's my waking hours. I sleep at least 6 hours a day though.
@@pnoyguitar that's not enough
"Id rather over train than under gain."
-Dom Mazzetti
That's contradictory, if overtraining creates no gains then he's technically under training. My 2 cents
No one seems to understand this reference hahaha
😂😂😂👌
+cazum21 do not rest more than 20 seconds hopefully good joke.
weepillthegreat (
Probably my favorite fitness video on UA-cam that I’ve seen in my 13 years of watching UA-cam. This is great info. Most people give you 25% of this info and you have to pay for it.
This man trains professional athletes, I would listen to what Jeff says before all the bullshit CG or bradley martin says. They don’t have PHDs. they just use steroids.
Does this guy have a PhD?
Hot Vodka yeah
Master of physical therapy
Certified strength and conditioning coach
He has a MA not DPT or PhD. He's still the best regardless of his education.
Having a PhD doesn’t mean anything other than they went to a campus and completed coursework. There are dumb people with phd’s. Also, just because he’s trained pros doesn’t mean he knows what he’s talking about. It’s possible for a professional athlete to hire a bad trainer... that being said, Jeff seems really smart and I think he gives incredible advice. Been watching his videos every day for a few weeks now, not because of a degree (means nothing by itself) or because he convinced some pro athletes he’s a good trainer, but because he seems smart and his advice seems good.
Athlean-x is the best thing I've discovered since starting a fit life... I've always been a "how does it work?" And "why does it work?" type of guy... in everything I do... do having the science behind each workout... is like... a ninth wonder to me... suddenly I'm seeing gains
I feel you bro. Its just the fucking same for me, any suggestion I take from this channel works. He is also a great motivator and against roids, best fitness youtuber by soooo far is even funny if you think about it. Ninth wonder indeed.
Leey Hayward provides great training and diet info. too
Marris Supaman ,i agree the best you tuber around his video has helped me aswsome, tanksRaymond godbless you brother, he goes straight to the point no BS.
What are wonders one through eight?
subseven one of them is google
i was recently diagnosed with ms and im starting to build muscle im 23 trying to stay positive and eat more healthy, thanks for sharing your knowledge
Thanos be like: perfectly balanced
Jeff Be like: positive nitrogen balance
That was a horrible joke
@@conquest222 shut up
@@conquest222 For real
Eh wasn't that funny
Shittiest joke I’ve ever heard delete your comment
I loved the sentence that says
SLEEP WELL
I can do it all day long😂😂😂😂😂
rohith abcd for others like me sleeping is big problem :(
Overtraining is a dangerous word, I feel like the "warning" of overtraining scares people out of reaching their best potential. Chris Jones put it perfectly, you want to overtrain your muscles at least once to see how far is too far. So now you know your personal limits of what is too much, and just back off the volume a little bit next time. Bodybuilding is too much talk and no play, I see people argue about the finite details waaay to much, just go in and consistently train, if the results dont come, switch up programs.Just my personal opinion I wanted to share
When doing a program like Athlean X you will reach your maximum level of training. Now that does not mean there are not genetic freaks out there who are just amazing.
There are people out there who can smoke 100 per day and live to 100 with no problems but they are one in a thousand.
To get the best value training you do not want to go beyond 40 minutes training. Now that will be a program that is efficient with no wasted time. YOu can train for 60 minutes or even 90 minutes and not over train but it is would not be an efficient program and it would not gain any extra for it.
William Kalin i agree with you 100%
preach mate
your wrong, you want to train as hard as you can in short amount of time. that is pushing yourself too your limit just in a certain amount of time endurance is trained by highering sets and lightening the weights, strength is the opposite.
Is overtraining (pertaining to weightlifting) even a likelihood off-cycle? If you don't have artificially facilitated recovery time, it's rather difficult to overtrain without feeling like you're doing something very reckless.
I was looking at this guy like 'damn Jeremy Jahns is ripped'
hahahahahahha
roidjones LMAO I didn't see it before but i see it now
roidjones or this guy
yify-movie.com/images/screenshots/mr-deeds/2002/720p/large/movie-scene1.jpg
Ha! I remember thinking Jeff looked like the host from America's funniest home videos but I like yours better xD
Jeff looks like my 12th grade English teacher. he's a professor now in some university
I’m gonna start using this theory over a 6 week trial and will explain and update all results:
Week 1:
It's gone fairly well this week. My muscles are much more visible than before although lighting is still a necessity. I've been on a diet of whey protein and generally high protein intake. Keeping a balanced diet is still needed nonetheless. Although the growth seems slow, it would be too quick to say as it's only been a week. I'm proud of my growth and will continue!
Week 2:
The second week has been completed and my muscles have grown beyond my expectation. Especially my biceps and triceps, I see huge growth in these areas which I had not before in such a short period of time. My abs and thighs are much more defined allowing a more defined look. I can see the difference clearly now however I must say I've lost a ridiculous amount of weight. It seem the gain in muscle is not proportional to weight loss. I want to have a bulky stature but now it's making me ripped. Which sounds like an odd complaint but I'm hoping for a bit more size as I am a taller person. This week I'm increasing my protein intake and carbohydrate intake to see what the result would be. So far so great and will continue on.
Week 3:
I’m back and it’s been a busy week but I’ve stayed committed to my 6 week work programme. So far my muscles are much more bigger and they have a bigger volume and my I’ve lost weight in my stomach region. I look much better in my clothes but right now it’s getting a little difficult. The diet is completely fine but sometimes I really feel the urge to just eat whatever but nonetheless I stay on track. I’m gonna work on shoulder and chest for the next week mostly. My thighs and calves have grown a lot also. I’m more lean than bulk to be honest so if you want to bulk up quick this wouldn’t be right for you.
Week 4:
Well it’s week four and, unfortunately, will be my last week. I know, I was very determined to keep to the regime but I’m fasting now so it’s difficult to stay in this diet. The results so far have been great however. My abs are big and much more defined. My chest really pops out and my leg muscles have had the greatest transformation. Much more muscular thighs and calves. Biceps have grown but not by much however I must say my body looks incredible when wearing clothes. It really has been a difficult but very interesting journey. I may stick to the diet and come back for week 5 but it’s really difficult to be honest. In my honest opinion, does this work? Yes. Definitely. But is it fast? Nope. Is it slow? Not at all. The diet allows for a good progress in bulking and burning fat but trying to bulk and burn in a significant amount will not be possible in a small period of time. But I’ll tell you this, after this diet you’ll have a much more lean physique. It really balances the fat to muscle ratio as being to muscular can make you look deformed. It has a gradual increase throughout the whole body. If you work in your arms majority of time, you’ll still see growth in your other muscles as protein is encouraging growth. This allows for a symmetrical and very athletic body. Best of luck and I hope I could have helped guys!
@PleaseClap 1 lmao
Pls help us all and update. Thanks!
ty
Update
Cool keep us updated 💯
Most people who go into bulking phases tend to stay in bulking. Fat and muscly but never really lean or fit.
@@JoeyCentral true but for some reason I'm scared of bulking because i don't want to get too fat 😂💯
@@JoeyCentral yeah, I use MyFitnessPal. I stay lean pretty easy and my maintenance calories are around 2000 to 2300 calories. I'll just increase it like you said and increase it by 200 to 300. Thanks, bro.
I never understood the appeal or desire to have all that mass without being lean. You see some very strong lifters who aren't toned for shit. Like, why? What's the point?
@@fender8421 Those lifters might be powerlifters/strongmen etc. They dont give a shit about aesthetics, they only care about how much they can lift. Not all people are lifting for the purpose of BB'ing.
I'm bulking myself, but when i reach my desired goal i will cut down and maintain, and do like jeff. Might even lean gain slowly over time, but no more bulk/cut. Just used it for kickstarting
@@JoeyCentral its bs. How van you explain the strength of professional ballerinas or gymnasts. They never bulk but are still building muscle. I built muscle while in basic military training eating at a caloric deficit. My run was 5 mins faster did 20 more pushups per min and like40 morr crunches per min whil droppin 12lb body weight. The body will build muscle where it needs to as long as there is enough protein. Thats it.
This dude is shreaded I'm listening
max sanderson
don't forget that Jeff is a smaller dude so staying lean is easier than for bigger guys...when i was weighing in at around 85 kg( at 6 foot tall) i was cut,now i weigh 100 kg and carry more bodyfat despite doing the same amount ...if not more cardio and eating the same. Also he has awesome genes so even if he had as much bodyfat than me,he would still look better.
@yungadultfiction what's an excuse?
ofcourse,i'm simply stating that it is easier for the smaller guy,i should know because i used to be one.
Heiny442
You’re clueless. If you’re taller it’s easier for you to look lean because you have a larger frame and fat has more room to be distributed. When youre short any weight gain will make you look round and boxy, because you have a smaller frame and any weight you put on shows a lot more.
Wtf are you even talking about? This is common sense.
After watching only BroScience videos, I expect every fitness vlogger to be just like Dom Mazetti.
+R JN thank god they're not, or we'd be listening to nothing but puffy comedians wearing bandanas.
That's not really what Dom does his shows are comedy sketches .
R JN atleast he is bigger than Bradley Martin
Sleep is soooo important, 8 hrs may be good, but I prefer 9 hrs
Same here, I try to get up 7 to 8 hours a day. I'm on a huge sleeping schedule and let's not forget healthy nutrition plays a huge role in order to grow also.
its not about the hours, its about quality, you shouldn't wake up during your sleep because there are some states to get to deep sleep
It depends. Who said 8h is good? 8h for a teen is bad.
If you workout, and are a teen, should aim to sleep 10h.
The Rock only gets 5-7
I have to get up at 5 for work. I see in a lot of videos, guys like the Rock, Kevin Hart, Arnold, all say 6 hours sleep is enough.
May work for some, but i stalled big time, 2 years at the gym and wasn't seeing any big gains. I had to try bulking. So I did for 6 months, gained 20lbs and a bunch of strength. Ended my stall. Then I cut 10lbs and I look way better, gained about 10lbs of muscle in a year after a 2 year stall. It really depends where u are at fitness wise. If you have been training a while and have stalled, id recommend bulking and cutting. It's not realistic to micromanage calories for me because my activity level varies greatly depending on workload and I can go long periods before realizing I'm not in any sort of caloric surplus. When i bulk, I just eat pretty much whatever I want and then some. I just try to never be hungry throughout the day and it's much easier to stay in a big surplus than a small surplus, same with cutting. I don't slowly cut. I just try to be hungry most of the day and I can lose about 1/2lb a week pretty easily
but the real question is if you can bulk and bulk at the same time
combinemax *Top Ten Questions Scientists Still Can't Answer*
chris jones said it dont fukn matter how long you stay in the gym, as long as it takes to get the job done
+maximus35253 true he aint even close to being that cut
+maximus35253 chris jones is like a meathead. We dont want to look good only 2 months summer. jeff is shreded plus minus almost whole year. I bough his program, and even with my 3 years training experience first workout whoped my ass in 20 minutes to the point when i had hard time to lift elastic band to train the tricep
And it shouldn't take more then 40 minutes to get the job done
+ILIKETHEWAYYOUDIEBOY Its always something. Heres what you do. Just go to the fcn gym. And eat better. Do that for 5 years. And thats it
+ILIKETHEWAYYOUDIEBOY Well I can see you don't have problems with your guns! They are HUGE!!! ;)
"Poor sleep"
Me at 12 o clock: *nervous breathing*
This video is brilliant. I'm on a bulking phase at the moment so being able to cut at the same time is awesome!!!
Gary Wilton Is it so hard to do that?
Is there protein in Call of Duty?
77714anthony ?????
77714anthony most likely since there is all sorts of crap in those god awful games
it's rich too
77714anthony No, but there is salt.
_ _ o t _ _ _. Looks like it's short some letters.
Is mayonnaise a protein?
I mix chocolate whey in mayonnaise and it turns into a pudding, so yes, in my case it is
Mayonnaise is pure fat, no protein.
mayonnaise is the best source of protein ;)
Is Horseradish a Protein?
Is chocolate syrup a protein?
Jeff I need tips on how to eat healthy when you're poor
Get a job
@@manuelfernando9729 there are plenty of people with jobs still living in poverty
yung soldier sounds like a lifestyle issue
@@Bryan-hx2cf Indeed it is, just not the kind you're referring to.
Im poor, i eat 4k cal a day, chicken breast, eggs, whole oats, rice, quinoa are the stuff i go for sometimes cottage chese
You explain it the best! It was always a big deal to understand until you came along. Thank you 🙏 your videos are AMAZING. Keep up the good work
Does cocaine have any protein?
yeah lots
Cocaine is more of a whey protein, you can also smoke some crack to get your whey isolates, or some heroin for your casein .
Good luck !
Well Cocaine will put you in a caloric deficit and this dude is saying that's what you want
I would recommend Cocaine during the cutting phase !
thybigballs hahaha! Sarcasm at its best.. 😂😂😂
I've been stating this for as long as I've been working out. One doesn't need to bulk to make gains or get stronger. I'm a living testament to this. Started off super skinny, but ate right (no binge eating) and worked out and as a result obtained an awesome physique. Yeah it takes longer to build, but the results are well worth it. Thanks for the video, we need more knowledgeable people like you on here. Keep up the awesome work.
I agree.. Jus be patient
Discipline that’s all we need in our life. Eat on time. Eat clean. Don’t over eat. Sleep well. Follow a workout plan that works for you. 👍🏻. That’s what I learned following this channel. Thanks Jeff.
Thank you for this insight. I gained 2.6kg Muscle mass and dropped 1.2kg Fat mass in two weeks. BF%15 to 13.3% already.
My workout is always an hour long, but I wouldn't say I annihilate my muscles as I spend a fair bit of time waiting around for shit to be free.
amen!
haha! this guy knows!
I support big gyms, instead of small cheap ones. I go to la fitness and youfit, for clients, and la is big enough that I don't have to wait for machines, or I can supplement for a similar machine. Youfit is limited, sucks. I barely go lol. But that's the key, go to gyms where they have enough. But yea Monday Tuesday and Wednesday are busy. Tip, Monday, make that ur leg day. Tuesday, chest, etc. opposite of everyone else helps
I go to a cheap gym in the UK, its pretty shit but all I can afford for now, I totally agree with you on the days of the week thing tho, I get most my sessions in Friday Saturday sunday when its dead.
Agreed! Can't stand how small my gym is at my big ass university. Fools always be on the squat racks, the flat benches... oh and did I mention there is only one lat pull down machine!!!???!!!
Normals sleep schedule is the hardest thing when you are 20+
Orthelos hell fucking yes! Im 32 and nobody told me that good sleep is becoming the hardest thing ever. always took it for granted
I'm 19 and I've had trouble with normal sleeping schedules for years, are you telling me it gets harder?
39 here... Just assume everything get's harder... If you want a little advice, get in shape, set the right habits and maintain it... Trust me, you do not want to be starting from scratch at 39...
Orthelos it was till I started training a couple hours a day on top of work.
Turn the porn off
Jeff taught me how to retrain my mind I can now do push-ups chin ups and my ideas of nutrition have changed to a positive enjoyable and sustainable way for my future health and growth. I must also add that Jeff’s lessons on how to correctly train body weight exercises has been instrumental in my current ongoing transformation. Thanks Jeff! Never lose you kindness mate!
How the HECK do you have EVERY ANSWER TO ALL MY QUESTIONS?!?!
So bottom line: 1. Be in a caloric deficit 2. Eat lots of protein to be in a positive Nitrogen Balance = Build muscle, while burning fat at the same time to get results faster?? Am I understanding it correctly?
Don't overtrain thus training more than 40 minutes. Sleep enought.
Yeah you're understanding it right. I've been doing the same thing for 3 months now & the results are insane. I actually have a six pack for the first time in my life. Im down to 170lbs, benchpress 335, squat 385, & deadlift 425. Still can run 2 miles in less than 13:00 too.
Take a fiber supplement if you're gonna be having lots of protein😉 especially if you work. Shit hits you like a brick and you have like 10 minutes to get to the toilet
+GrandmasterLiu What training program should we do?
+IvanDado Zg well if you wanna actually be lean like the guy in this video, you have to do high intensity cardio. There's no avoiding it. But you also wanna lift heavy to get big. Right now, I'm doing CrossFit. Except, before I do my CrossFit workout I'll do some form of powerlifting. And I'll lift basically until I can't lift anymore. Then I move onto the cardio. Try different programs. Your body will tell you what it likes the best.
be honest Jeff, you pumped up before the intro didn't you
With one swipe of his hand, he mostly broke the entire ink barrier between muscle building and fat loss.
Thanks for this! I'm at that point where I need to lose body fat, yet at the same time, gain lean muscle mass...this vid answered lots of questions, and confirmed that it is possible to do both at the same time.
One of the best 8 minutes spent on youtube, thanks Jeff!
dat hand writing doe
I'm so glad I came across this video. I have been racking my brain on how to lean out using both. thank you.
Another video showing your incredible physique. You may not be massive lie Arnold or Hulk Hogan or Stallone. I think your perfectly symmetrical aesthetic body is comparable to frank Zane. Your similarity to Zane is astonishing; you both are highly educated and both have great bodies(17.5 and 18 inch arms) showing that you both are good examples of Brains and Brawn. I greatly admire your work ethics and your determination to get us common people up to your level.
hey man. i just wanna say thanks for making these videos, you make me feel like i can get in shape and i get super inspired by watching these. ive been doing good for about a month and ive got plenty of drive to keep going. i feel better, i already look a little better, and these videos make me want to keep going! thanks jeff!!
Quality. Knowledge.
For 0$ you can have acess to quality information, learn more, etc.
Your videos are top quality. In my opinion, one of the best sources of information/experiences for trully natural athletes.
Thank you Athlean-X for your work and dedication!
._. you do know the dollar sign comes BEFORE the number right
I’m counting on you to inspire me to do better and learn better and hen it comes to my major in kinesiology. I stopped going to school for this semester since nothing seemed clear. Thank you for your knowledge and thanks for being so cool. Big love
Can you gain weight through muscle gain while being in a caloric deficit?
Jeff: “poor sleep.”
Me: goodnight guys it’s 1am. I’ll watch this later
your shredded brah
Randomly gonna reply to ur lame self ur a homosexual
Lol brah remember that time u thought a girl likes u but u learn boxing off UA-cam hahahahahahah
+AresDemigod dayuum xD next time don't reply so quick makes me think u don't have a life brahh ._. Took me a month to finally reply to ya... Just saying.... Go learn boxing on UA-cam some more xD
seriously your still around? you fallen inlove with me or something stalking me n all.its youtube so fkn what if I comment within days LOL I like to look at random shit when I'm bored what you gonna do about it. Haha go be a keyboard warrior over facebook tough guy haha.
+AresDemigod You're bad with grammar.
I get my nitrogen from my tv screen while playing elder scrolls and fallout
MulyMan and dark souls and call of duty
Lololol
Love this, its exactly my philosophy. In addition to only "looking good" half the year, the bulk and cut philosophy also risks problems with inadequate energy availability during the cut phase because the process usually has to be so much more extreme to loose the body fat accumulated over the bulk phase... and usually in a short time period. Not only can this be physiologically damaging to essential body systems such as hormones and bone health, the negative psychological affects on an individual from massive body weight variations and extreme diet through the cut phase is apparent. The ACSM recommends fluctuations of no more than 5% body weight over a 12 month period for good reason :D
Damn thats a solid argument you got right there. Deep 👍
I just started following this channel!
I didn't know this guy is teaching this long 🔥🔥🔥
He sounds like Ross from friends
Daniel Charles lol
@@luciferii5475 looks like em too
exactly man 😂😂😂
perkele
“I wasn’t quite the athlete I am today” If anyone remembers the episode with the male nana.
I skipped ahead to 1:38 without watching the beginning, and instantly thought you wrote the key to building muscle was "positive nitrogen bacon".
Myles Anderson HAHAHA i see it too!!😂😂😂
Most the guys I know who do bulking and cutting rarely "cut" and they use bulking as an excuse to stuff their face and get fat. This one guy I know is medically considered obese and he says he want to hit 200 pounds, he thinks that it's 200 pounds of muscle but he's clearly fat
My one year old doesn’t like sleep. I am not allowed sleep, how do I fix him Jeff?
My 2 year old hates sleep too. I basically take a few 2-3 hour naps a day. If I'm lucky.
It is not that,if you are in a deficit you can not gain muscle,the problem is that for most people it is hard to get stronger,and if you do not get stronger you will not get bigger,so if you can manage to gain strength and eat enough protein,i think it can be done.But in my opinion that will work for begginers,if you want to put on some serious size you need to go in to a surplus.
agreed. You can build muscle without a carolie surplus, but only for so long before you need to up your intake to grow beyond your natural size, ken wit a meen pal
17MXT >By the time you are ready for "some serious size" you should have already lost your 'excess fat'.. The key to moving FROM "fat" to "getting serious size" is the gradual change in your total dietary patterns, eating "good foods" [with minimal 'waste calories' such as raw sugar and bleached-out starches} and higher levels of quality protein. As you move thru the process, you will have already made the "lifestyle change" of proper eating habits and will also have found the 'right' amount of supplements for your body.After all, you surely do NOT want to just get "bigger" with OUT getting STRONGER!
The key to building muscle while STILL being in caloric deficit is to TIME your caloric intake so that you have it available for your workout! As you then build muscle, the muscle mass itself will burn the fat 24 hours a day! This is something MOST people are unaware of, bur aerobic exercise burns mostly readily available calories..directly from your digestive system BEFORE they are stored as fat. So it does very little toward reducing stored fat, and instead, simply is using the calories your body just took in! But muscle mass burns a lot more calories from the body's fat stores, because fat-burning is a slower and less efficient way for the body to use it as energy.
I love this guy! He's had an answer to every question I've had so far. Awesome videos!!!
Thank you so much, I've been getting leaner ever since I accidentally gained fat throughout my journey. I was scared I would no longer gain muscle the same way I did, I'm hoping to stay lean throughout.
40min? How am i supposed to do chest, shoulders and tris in 40min. Even my leg workout is an hour and a half.
@IT'SME yeah I'm out on that.
im in the gym for hour and a half when training upper body
30 minutes for legs
Train chest for about an hour legs like 20 minutes
Marko Trigga I train all muscles 2 times a week. Legs only once and I bitch out often lol.
Hahahaha
Marko Trigga If you Snort your Pre workout powder and chase it with Tequila you can do your whole routine in 40 mins no problem....Including drive time!
You’re spending waaay too much time on legs bro
i'm doin goku training, eat good food, workout good... so far so good, no gym
You forgot,goku sleep so hard too lol
Lol :D that to, a fucking tank cant wake me up
No gym?
Training with Whis?
+Vegeta Salad calisthenics mate, its awesome to workout outside
Jeff , thank as usual for great videos. I've been trying to convince my 20year old son of this theory. He wont believe me but he believes the man with the magic markers !
2:43 good peace of advice, cuz i usually work out 1hr30min, thx👍
This guy might be right, but such a slow process. Would you rather have slow gains just to have abs in the winter? I'm not that insecure to where I need my abs popping all year. I'd rather have more gains but that's just my opinion
I'm a total beginner but that statement just made a lot of sense haha I mean, being a beginner i'd like to build muscle while i can and if that means taking in extra calories then i'm going to do it! because winter is here and I am not showing my body off to anyone except my bf and really, do i care what he thinks? :P haha I'll take my gains now and lean out when summer hits.
*OKAY SO WHO AM I SUPPOSED TO TRUST???*
+franco athlean x
+franco Trust this guy. Back in college I gained over 20lbs of muscle while burning about ten pounds of fat. Proper workout + proper diet.
LEBANON FOREVER
+franco Young Metro
+Pastor Gains 😂 metro don't trust him. That's y he's asking
It works guys. I started prepping for competition a month ago. My body fat has dropped significantly but my weight has held constant at 132lb. I'm now vascular in arms, abs, obliques, calves & starting to show in the thighs...BUT MY WEIGHT IS STILL 132LB!! ROFL! I LOVE THIS SHIT!!
This really helped I'm 14 and trying to get bigger while keeping my low body fat
6 pounds of lean mass in 12 weeks? They must have never even seen a dumbbell in their life. I'll be glad if I make that much progress in a year.
That's normal rate for newbies :) Long time trainers would have hard time putting that much lean mass on...
I put that on easily when I first started. 2 years later it has definitely slowed down.
it was a control group, most likely they didn't see a weight/dumbbell in their life, its not about the gain its about what gave the results were starting at 0
you can add 6 pounds in 12 weeks noob
funatall20s 6 pounds of lean mass after you've been training for years. Without drugs. Yeah good luck with that.
I agree with everything except the working out for 40 minutes. You cannot make sweeping conclusions that NOBODY should work more than 40 minutes. I workout for 1.5 hours a day and I'm making excellent gains. I know when I'm overtraining my body, and I can accurately gauge when I'm doing too much. I wouldn't be able to get in a LOT of my awesome workouts if I'm restricted to only 40 minutes. Listen to your body, not the clock.
idaimakaya.com/articles/dorian-yates/
planeguy3223 i agree, but i think the point he is trying to making is focusing more on quality rather than quantity when it comes to working out
Most clear video on this topic on UA-cam ,I have been searching for a week long for this topic.
im here to get surprised by how much i still need to learn about gymming, I swear this channel is the encyclopedia of gymming!
have to add man this guy shits on all the myths the bodybuilding youtubers I used to watch Lmfao, putting truth into training to the max
Good Carbs + Protein + Calories = Gains.
You forgot 'Lift heavy'
*****
You forgot "FUCK out the WHEY"
All in all, just be a fucking beast.
***** lol it's true but if you do this it's proven, it's what has worked for me, I did everything this dude has done on accident because of research and experimentation. Although I don't look like the hulk, I feel really good about constant abs.
Dude, every single vid of yours make sense. I have yet to find a single flaw in your theory. Other advisors on y/t are wrong half the time. I am dead serious and real. You r helping us all Mr Cavalier. Thank you
You can burn fat and build muscle at the same time by doing resistance training and followed by high intensity cardio .
Note:diet is important 😎
Peace ✌
Yea I do band's and I'm gonna start hiit training again
HIIT ruins gains. It will make you too lean
What he’s teaching is accurate. I’m 2 months into retraining after sustaining a femur fracture. During my recover i lost all my gains and was back to 165 skinny and out of shape. Now that I’m training again and following a strict 3000 calorie minimum a day and at least 270g of protein I’m getting my weight back and almost back to where i was before the injury. Stay on your calorie and protein intake and train to gain. Like he said those guys who spend more than an hour in the gym are just wasting station time for other people
How tf do I take in enough protein? I try to but it seems like my body refuses to take in a surplus
270g protein is completely pointless and excessive. 1-1.2 grams per pound of your bodyweight is more than enough
@@Aikaramba12 that was a typo. At this time (5years ago) my protein intake was 170g a day now I’m at around 185-190
it's definitely possible what this guy is saying, you can build muscle and still cut fat slowly, but it's definitely not easy. it takes some strict diet and workout to achieve this, which is why most guys would rather do one at a time. I tried doing this my first couple years of working out and I would say I saw good results, but I got away from this routine because I saw faster results in myself when I had a dedicated bulking and cutting season.
Most beginners who eat like a regular person often end up inadvertantly carb/calorie cycle meaning they'll end up cycling cutting and bulking because sometimes they'll eat over their maintenance and sometimes below. Seen it happen and it is kinda what I did. Noob gains are so easy to get it takes like no dedication which is why you see so many damn teenagers walking around with their slightly larger than average arms that never get any bigger😉😂
I used to bulk/cut, for years. 10 years, about. Last year I started eating smaller caloric surpluses. 100 cal. surplus. Raise it 100 every 2 weeks. Lost a little fat, put on muscle, AND you are stretching that fat across more muscle, so you look leaner. It does take strict dieting (not my favorite thing), and I think some of the joy of bulking is the joy of eating like a fiend. But it's not worth it.
Why does my peepee not stop growing??
we'll never know....
@@TheActionTourist bulking
Go boxing or martial arts, you will get ripped and be able to KO someone just in case :)
hahaha well in part its true
why?
***** you cant take a pistol everywhere you go(well some places) and you will be dependent on the pistol
Or you could just learn to use a pistol and martial arts.
Still keeping my military training schedule cardio 3 days week 2x of musclar endurance. Then fine tone everything else with dumbells
I must admit, I've never bulked and then cutted up after. I have been lifting since I was 16 I'm now 44 years old. Complete athlete all my years in life til this day. A year ago I was 212 with 18% BF to 240 11%bf and never did a day in cutting . strictly hard work in the gym and tinkering with sleep habits and food consumption times and boooom! Mass monster and still building muscle at my old age and losing BF! Great content Jeff!
So, if my teacher in highschool were shirtless and has that body, I would've understand chemistry better. 😁
Usama Raja I understand biology just fine. I don't get chemistry though.
P4VE Meh. It's above the navel, so I'm set.
+Usama Raja chemistry is the base of biology. So biology is chemistry but a higher level
+Riza hariati I can be your teacher
Trill Rico No. You can't kiddo!
Been eating 1.5g of protein per pound of my weight and worked out quite a lot, different exercises etc but over trained and found that applying mass was a very slow process.
Took it a bit more easy, still working out hard but not working myself til fatigue, found that I have gained far more mass this way. Just stumbled across this video and what is said here correlates with what I encountered myself, guess it makes sense :)
I am not mega toned, nor very big and muscular, but a slim build with lean mass :)
What is said here works for myself ^^
Got a new sub man! :)
Hmm? What's your diet plan
You're supposed to consume 1.5g of protein per kilogram of body weight, not pound. You're literally eating almost double the protein your body needs
Edit: per KG,
Not paying attention, getting imperial measurements slipping in there XD
Past Jeff : do both at the same time
Future Jeff: impossible to do both at the same time
So many people say you can’t overtrain, absolute rubbish and now that I’m getting back in to fitness. There was an awesome bodybuilder many years ago, who coined the phrase “stimulate, not annihilate”...he found training less intense, led to better results vs his previous decision to train too hard or too much.
You can be in a calorie surplus and not put on loads on fat. Your not gonna stay in sub 10% bodyfat year round, but you can maintain and on a lean bulk and it's gonna be easier to build muscle and maintain positive nitrogen balance in a surplus.
Exactly, I'm on a caloric surplus of 200 calories and I'm getting bigger and bigger each month and gaining very little fat, you just have to be in a slight caloric surplus and do cardio twice a week.
Yeah I think that's what he meant. Burning fat and building muscle isn't necassarily true. Unless your on roids. Clean bulking is what he meant in the video. It's a slower process but keeps u looking awesome. Caloric surplus should be no more then 250 calories. Depends on the person, if not gaining, add another fifty, same thing when cutting
Not it's always possible to gain muscle and lose fat no matter what level you're at. Jeff clearly hasn't lost any muscle since he started the channel years ago, and he gained some muscle as well, and the whole time he was clearly sub 10% bodyfat. But even though he gained muscle, imo for so many years of intense training whatever he gained is laughable. But I'm not hating on him, because he is more of a funcionality of the body training, and having a shit load of mass isn't functional for sports.
you do realize Jeff is at his natty limit at this point right? that means he can still gain muscle but it will be extremely slow since he's been at it for literally decades naturally. now if he did roids...
Bigdi Ckaroo Boy that is not his genetic limit. Are you kidding me? For starters his legs can grow WAY bigger than that, considering I've seen kids with bigger legs. Second, there is no way he reached his genetic limit in a calorie deficit. Just isn't true.
It funny one of the reasons i work out is to get to sleep at the end of the day
Jeff looked the best here
He's too shredded now
This is really an ideal look. Athletic, muscular and lean but not as crazy shredded as he is now, but he still looks great.
Thanks for this - I'm new and have been lifting for 6 months, increasing weight every couple of weeks, tracking macros, seeing results but I couldn't shake the feeling that it feels like I HAVE to do this 'bulk and cut' thing people talk about. The idea of bulking up and looking pudgy REALLY doesn't appeal to me, I want to look defined and cut all year round, even if it takes longer to see results.
hi. Can you give me any scientific source which supports de notion that is it possible to have a positive nitrogen balance in a caloric deficit, please?
6:52 funniest comment on the video hahaha.
great video.
This guy a legend. Among early youtuber gym trainer. The view is also in millions.
I ve been doing this since November. I was 177 pounds 18% now it's march I am 152 pounds 11% body fat, all my fat is gone all muscle now abs popping out, arms and chest are bigger and legs. All I did was drop 300 calories from my calorie maintains, worked out 3 days a week full body, so it took longer than 40 minutes, more like an hour or so, ate 200 sometimes more of grams of protein, kept my carbs around 150, and my fat under a 100 grams. I ate 4 times a day,last meal at 8pm first meal at 12pm. Trained fasted, only supplements was 5 grams of creatine and 2 protein shakes a day. I hit a weight plateu around February not losing any weight so for 5 days I ate at maintenance and boom weight started dropping again. Right now I am currently at 11% and starting to bulk slowly. I added just 200 calories over my maintenance my new maintenance, so I will slowly add muscle to my new body, I will keep the same diet because it works and that diet is I eat what I like that has all the micronutrients I need . I will just add more portions of the same foods there you go for anyone that's interested on how it can be done at least for me, everybody is different, but that how I've done it. Good luck and yes you can lose fat and build muscle at the same time. It takes dictation, hard work and patience.
I don't understand. Did you start working out 3 days a week, taking you around 1h per session, or was that what you used to do??
@@alejandroperez5368 yes I only worked out 3 days a week mon, wends, fri, for an hour I still keep the same work out schedule cardio 2: days a week for 30 minutes. Weight 154 10% body fat now it's a life style now not a diet I will do this for the rest of my life I feel great blood pressure is normal so much energy and getting stronger every month I'm glad I found what works for me
Can you gain weight through muscle gain while being in a caloric deficit?