Bulking | Cutting | The Truth!!
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- Опубліковано 17 бер 2017
- Put the science back in strength - athleanx.com/x/science
Subscribe to this channel here - bit.ly/2b0coMW
Bulking and cutting is one of the most popular methods of adding muscle fast, but does it work the way you hope it would? In this video, I’m going to show you how you can actually build muscle and burn fat at the same time and significantly change the look of your body by doing so. I will also cover some of the potential pitfalls on the way to the perfect bulk and cut that could be undercutting your end result.
To start, it helps to discuss what the theory behind bulking and cutting is for putting on muscle. That discussion needs to start with a determination of what you ultimately want to look like at the end of your bulk and cut. If your goal is to wind up with nothing but pure lean muscle gain then you will have to identify that and understand that your cut is going to have to be precise and must be able to last for the duration. In other words, you will have to cut until every bit of excess body fat that you put on is no longer there, while making sure not to compromise any of the lean muscle mass you added in the process.
If on the other hand you simply want to add “size”, for lack of a better term (meaning pack on partial amounts of lean muscle and body fat) then your goals and the practicality of the process would become much simpler to adhere to. For the purposes of this video and channel however, we are assuming that the end product of your bulk and cut would be to add pure lean muscle gains without body fat hiding what you have done.
With this said, I argue that this whole process does not have to be segmented into a bulking phase and a cutting phase but rather can be achieved at once (with a significant impact on how you look and feel at the end). By being hypo caloric and maintaining a positive nitrogen balance you can definitely add muscle and burn fat at the same time, albeit at a slightly slower but much more consistent and maintainable rate.
When the longevity of your appearance and gains is what is paramount, the alternative of spending half the year fat and a few months comfortable enough with your physique to take off your shirt is not an option. When you bulk and cut at the same time you can walk around 365 days a year looking your best while steadily accruing lean muscle year over year.
The risk of bulking and then cutting is often that the adaptation to going into a sustainable hypo caloric diet becomes daunting and as soon as it cannot be maintained, the results are lost. Many people will enter into a bulk and never fully come out of it. There are many a gym filled with guys spending hours each week on cardio trying to reverse the effects of a long ago bulk gone wrong.
If instead you focused on staying slightly hypocaloric while increasing your protein intake to support positive nitrogen balance needed to keep a net protein synthesis, you would find that you could add pure lean muscle more consistently. Now, this process will be a slightly slower one than trying to force your body to grow more quickly but the end result will be more sustainable and consistent.
For a complete program that walks you through the process of eating foods you love while allowing you to lose fat if you desire while adding pure lean muscle, head to athleanx.com and get the ATHLEAN-X Training System. Learn to eat and train like an athlete and get gains that you can keep and proudly show off three hundred and sixty five days a year.
For more videos on bulking and cutting, diet and how to get ripped and build muscle at the same time, be sure to subscribe to our channel here on youtube at / jdcav24 - Навчання та стиль
“He didn’t get taller... I don’t know that program YET” 😂
Yep, "It is only a meter of time." (Seriously, there is so many things we put in cow food that i don't doubt it will happen someday).
😂😂😂
*YET*
Jeff will somehow find a way...
I'm 6'1 and I would go on that program in a flash
"I stand here 365 days a year with the ability to take my shirt off." --Jeff Cavaliere, 2017
"I stand here 365 days a year with the ability to take my shirt off" - Jeff Cavaliere, 2017- will tomford, 2019
I have the ability to take my shirt off too 🤔
"ON COMMAND"
Jeff is the Tony Stark of fitness.
@@larrydickman1094 would love to see that 😝😝😝
Summary:
1. enter slight caloric deficit (less calories)
2. consume much more protein (gram of protein per pound of bodyweight)
3. do full body workouts and eat clean
how is the body supposed to put on muscle if we're in a caloric deficit, i mean sure the protein it up, but is consuming "enough" protein enough? not even Maintenance calories?
@@shutdahellup69420 because u are consuming more protein, and you are making protein synthesis
@@shutdahellup69420 Protein is what makes muscles repair themselves, so eating adequate amounts of it will make your muscles grow. But your calorie deficit shouldn't be too high, only around 200-300 calories less.
@@samueltong8061 hmmm thanks guys.
@@shutdahellup69420 it's bullshit man that just sounds impossible . People bulk calories and get big you never see otherwise this guy in the vid was fake
Should just clamp the mic between his pecs
Just clamp the nips, ez
@@jeffw687 stereo 😁
With that underdeveloped chest? Psssf
Hahahahahahahaha ty for the chuckle, King
Shit actually made me laugh out loud
Quits job*
Boss: _why are you quitting?_
Me: _Athleanx said I should reduce stress_
We all should do that
Tryna externally rotate my career XD
Literally what I was thinking
HE IS WEARING THE SHIRT JUST FOR MICROPHONE 🤣
ahhahahahaha
umm...HAHAHAHAHAHa OK
Well he needs to motivate people
Tousif Hossain I love himb
I bet his chest has a microphone holder build in to it
So basically cut on your calories while increasing your protein intake.
Yeah and after 3 months I only lose some fat and gain 10% of the guy... I'm not calling it bs but maybe the guy in the video is genetics gift... I see those results after 1 year not 3 months
Light Yagami he did take the athlean x programs though and he's a new lifter as well.
You have no idea how big his caloric deficit was. Dont draw conclusions based on nothing.
could be a combination of genetics, noob gains, and a great program.
Too much protein isn't useful though, usually it's exercise that's lacking not protein
Jeff is the realist trainer I have watched on UA-cam. He tells the truth about everything. I tried the bulk and cutting phase and I couldn’t maintain the type of body I wanted. I was either getting too skinny or putting on too much fat. For the last Year i have changed the way I approach nutrition. I have maintain the same weight at 165 pounds and my body has changed dramatically. I have put on 8 pounds of muscle and lost body fat at the same time and I’m not a beginner lifter. I have been working out for 4 years but until now I’m starting to see my full potential. Thank you Jeff. You are a real inspiration. Keep up the good work!
Im curious. Do u increase ur protein intake a day and reduce calories at the same time? Pls answer thanks in advance
I couldn't agree more
I increased my protein and one thing I did was cut out about 70 percent of the junk I ate. Like chips and candy which I was eating everyday or every other day. Now I only eat those foods once a week. I also only eat mostly single ingredients foods which will help with macro and micro nutrient without having to count calories since those foods naturally have less calories.
random, but how tall are you? im 6'1 165-170 and people usually think i weigh more but im very lean with barely any fat. When i tell people im 165 they think i should gain weight but this is the healthiest ive ever been.
@@quentinrico601 in maintenance?
5:00 when it's been too long since your last protein shake
Austin Josef best comment here
Lmao
@@user-jp3ru1dw3k p.k ho kaa??
Rollin off this one lol
Lmfao!! 🤣🤣
Did you just say 41 years old?
You sir, deserve a picture up on my wall !
I thought he was at least in his fifties
What have you got to choose from?
Looks 50
PuzzleMessage to me he exactly looks like 41 lol
50 is a bit too old imo
"some people bulk and never get out of it" Thats true, just look at KSI
Ksi got a belly again lmao
Nahh dude he's cutting now
@@Moe-my2jh Good joke you're funny lol
RedSpaceBar He’s shredded now
Been stuck for over a year now 😔
when people say 'he should lose weight' they actually mean 'he should lose body fat'
Adir Ozeri true
@@weihan5366 lmao same
Yes. But when you have the perfect balanced protein synthesis you lose fat as you increase your weight! Remember muscles weighs more than fat .
Im pretty sure he knows that hes just making a point
Mokh Mokh muscle does not weigh more than fat, if you gain a pound of muscle, you now weigh one more pound. Same thing for fat. Muscle is just denser.
hey jeff, just wanted you to know that we appreciate the hard work you have been putting in everysingle video you've made since the beginning of this channel. continue what you're doing buddy. you gotta whole lot of army behind your back.
Abe The Egyptian Pharaoh I second this
i third this
This.
Jeff u are a legend.
We love you jeff
Eating unhealthy food like "forgive me Jeff for I have sinned"
Lol me today "I'll start tomorrow"
@@arogueburrito lol then when tomorrow comes it's today so tomorrow means never
matthew ziegeler looool
I feel this way. I’ve been doing well for about a month now. I cut off the sodas and I’m beginning to feel better.
Summary: Intake more protein, get more REST, less calorie intake, more WATER, eat meals that you like and are healthy for your body to keep you motivated and consistent.
Exactly, a year ago I'd think it's too much work and I lose interest. But since covid and the lockdown here in Belgium, I changed my entire lifestyle and now I can't live without...I don't wanna go back to my old build 😅
Only way that guy lost that much and built that much muscle is juice
@@johndoee7836 can you tell how do you know that :)
Cut Fat: Negative Energy Balance (Burn more calories than you consume)
Build Muscle: Positive Nitrogen Balance (Consume enough protein)
Building muscle is more than just eating enough protein. You do have to be in a slight (and I say slight, I mean it could be very slight) calorie surplus. I stand behind that. You can’t be in a 500 calorie deficit and just eat enough protein to build muscle
No way...I've lost almost 100 pounds of fat this year while seeing gains at the gym. I am at an average daily deficit of 1800 calories. I workout everyday and am seeing great results!!!
O - yeah, 'cause you don't need a 500 calorie deficit, but less; maybe something like 100 calories (?) will do.
Nick K that’s because you’re either 1) a beginner 2) able to do so because of being very overweight or 3) you’re not actually making gains, just becoming leaner so you’re able to see your muscle definition more clearly
Dave Lambert if you’re in the deficit, you won’t put on muscle regardless. It’s impossible to put on weight in a calorie deficit and you obviously put on weight when you gain muscle (because muscle obviously weighs something) so therefore it is literally not possible unless you are either still acquiring your newb gains or severely overweight
I keep telling people, starving yourself and eating salads is not how you lose “weight”. Well balanced diet & high protein intake = all year ‘round lean muscle and shredded physique.
Hands down the most straight up, informing and educated health and fitness UA-camr to date 💪
THIS is what i needed to see...No idea why i look at other channels for this kind of information when every time i just end up coming back and proving to myself why this is the best.
Here's a man giving back after decades of experience and injuries. If there were more people in the world like him it would be a better place. Thank You Jeff. Thank you for all your advice and setting us on the right path. Knowledge is meant to be shared.
So glad to see I'm not the only one who does the whole "bulking" and "cutting" phase up and down; and this is coming from someone who has already gone through a massive transformation!
Jay Wade g
I love Jeff! He tells it the way it is! A clean diet, watching calories, and giving your best in your workouts is always key
This was so encouraging man! I’ve been struggling with my cutting phase not knowing if I’m doing it right but this was what I needed! Thanks Jeff!
"He didn't get any taller, I don't know that program yet" - Don't know why I loled at that XD
awesome video Jeff! love Athlean X for life. I'd love to see more videos on your college experience and would love to see a video about the birth of Athlean X and the Athlean X philosophy
Brett Hlibichuk yes this needs upvoted so Jeff can see it
Fergal McClements thanks buddy I'd love that that'd be awesome!
Brett Hlibichuk great idea
hell yea
Agreed with everything you say in this video. Im 42 and with proper diet (I have always been active), I am also in the best shape of my life. Thanks for another grest video Jeff!
This is the only video one has to watch regarding this topic...Cheers !💪
Jeff you're the realist fitness UA-camr. Thanks for for all of your videos!
Check out Barbarian body. He has killer at home db workouts. He gets straight to the workout and does them along with You!!! Jeff gets all into the science of it all n shit!!
the thing is, he really2 loves what he does. and that's the point. You have my respect sir
Absolutely what i NEEDED to see. I have been struggling between bulk and cut and this video sureely has motivated me. My body looks like the guy in the picture and i am definitely going to put on lean mass while still losing body fat. Thanks alot. Your videos are the best.
1:30 He is spitting nothing but facts! Thank you for looking out for us Jeff! 👍💪
Jeff do a video on rack pulls!!! Who is with me?
gotta do that rack pull above the knee
why?
Its an alpha destiny meme (another youtuber)
rack pulls exploded my traps real talk tho 💯
True Blue rack pulls above the knee for optimal upper back gains and strength.
Dats wassup wen u said "best shape of my life... Currently" 💯 gives hope, I'm 19 but it gives hope bout keepin on progressing.
I'm almost 42 and I've been working out for a little over a year. I'm still trying to build muscle and I'm still trying to shed some stubborn remaining body fat at the same time. I feel optimistic about my plan going forward after watching this video. Thank you.
👏
Jeff, you're so much better than every other guy out there. Thanks for your videos.
Jeff you have the best channel. I needed this video in my life. So happy to hear I don't have to spend forever stuffing my face just to gain muscle. Please make a video on skinny women who want to build muscle. Pretty please.
been workin out 6 years. that guy gets relatively close to where im at in 90 days........=(
LeBron get carried by team mates James training more intense is key....you gotta hit it....fuckin sweat...failure sets....90 percent don't train super hard
I've been training for 3 fucking years and this and this guy looks better than me.
Danny Fonseca something's wrong lol
Ive only trained seriously for about 1 1/2 years still, but fuck man. so frustrating
Even if he didnt, alot of people make so big changes in 90 days then what I can do in fucking years. HOW?! fucking bullshit.
I believe this video to be 100% f***ing accurate based on my own similar methods and results. Jeff and his program are the real f***ing deal! Thanks for all your help from videos and your no BS program. I truly appreciate it.
"There is no shortcut to attain! If you seek the easy way out, you will never truly find fulfillment."
K.O.
jeff is my go-to-guy when it comes to fitness. Love your channel.
As a college student living on campus relying on the dining hall for food, it's very hard to create a meal plan for either bulking or cutting =/
lol then just eat as much as u can and go on perma bulk until u start to get a bit fat then cut
Matt bulking easy munch non stop, cutting that's another story
i found it way easier to bulk living on campus. food available all day long and you don't need to cook. just swipe ur card and gain
On campus it's easy to cut.
It's about finding the average.
I don't know how you eat, but let's say you maintain at 2500 and you eat one meal from the hall.
Then, ignoring that dining meal, eat 1600 per day. If you gain, try 1400, if you lose too much, then boost it to 1800.
Do the change in calories every two weeks. The foods are usually repeated every so often, so taking an average will help. It just means some days you might be over, others you might be under, but the average is what matters.
Rodger Avila yeah man
I was at the gym today and used your trap work out video. It was super intense. Thank you. I find myself coming back to your channel.. no bullshit pure logic and science
Wow, I was never exposed to this possibility and perspective. Thanks brother.
"AIN"T NO OFFSEASON"
- Kali Muscle
The Terminator alright bro, didn‘t mean nothing by it
The Terminator 💉💉💉
I’m gonna write a reply as soon as I get home from work. Don’t worry,
*I’ll be back*
Joey Central he may be on roids but the dude gives real talk bruh
@@robo9466 where are youuuu
That 4:59 arm itch though 😂 idk why that made me laugh.
it literally happened as i was reading this
Facts. When I go from my lifestyle off season physique on to a stage ready or photoshoot ready physique I drop roughly 5-7% body fat and my weight either stays the same or I lose 1-2 lbs yet I get down to 4% body fat. I also do this same approach with all my clients. You don’t need a crazy deficit guys. It’s a slow progression in intensity through the program that gets you there. Great video
"This channel is not about alarmingly fast anything" is the main reason I watch all your videos. *claps*
"He's 5ft8 inches tall, didn't get any taller, I don't know that program yet"
Made me lol
Jeff, you are my go to inspiration on UA-cam! Thanks for all you do.
Also, you should do a military segment (Air Force, Marine, Navy, Army)
--If you need an Air Force guy, I'm down!
Hooked on all your videos. Just keep listening and changing, over and over.
Found this very helpful, I just started the gym with my friend 2 days ago and he’s been going for 2 years but hasn’t found an exact plan, this will help me a lot
Great video Jeff ! Suggestion: you should once make full day of eating video.
I like the cut. Never looked so good in my life. Being lean is awesome
You the man brother..thank u so much for this video ..I was looking for this advice coz right now my next step is the gym n your advice really helped..I was 246 pounds n now after a month 216 n going down but most importantly I got wat I needed from this video ..so thank u n God bless u
Thank you for this video, huge help. Love your content and cool-headed approach.
The only fitness channel you actually can really trust !!!
2:30 “For every 1 successful person that got out of it, there’s 10 guys that never got out of the bulk”
*It’s me. I’m the 10 guys.*
Damn bro you good?
This is the ONLY channel you need for bodybuilding!! Keep it up!
Honestly, this is true not only for bodybuilders but for any athlete! I still practice martial Art and I use Jeff's video's to select my strength exercises (and do them correctly)! If you do what he says, you are good to go!
How could anyone dislike this video? Great video Jeff, as always.
Amen brotha. By the way I am so sorry for your terrible sickness. It must be so difficult being a giants fan.
comment crusader it’s been a couple of tough years as a Giants fan but hey, can’t win them all. Just say you are not a Dodgers fan.
@@Noslo_559 far from it man Cubs all the way. But I feel it on that! You lose some you win some!
My wife is a huge giants fan though so theres some fun home rivalry lol
Jeff, do a video on meal plans! Like a full day of eating
You make me believe. Thank you so much Jeff!!! I know I'm young myself but still. Just learning this makes me breathe easier. I over think things too much which I will manage. Soon.
so encouraging Jeff! I look just like your subject there in the before picture but I'm 5'6" 160lbs. I'm not gaining or losing weight but have noticed increased muscle mass and leaner waistline and much less flab in the arms an love handles. I've been lifting for about 4 weeks and I'm hypocaloric but eating more protein than carbs or fat and that after pic of 8 weeks, to me seems doable if I keep up my routine. thanks again!
Almost didn’t recognize Jeff with his shirt on
So very true. I have never believed in the cutting and bulking thing. As soon as I read some research that said eating more protein while being in a calorie deficit helps you gain muscle and lose fat I decided to do it. Now I can see how I am slowly losing fat while gaining muscle. It really works, try it out, guys!
270897val Hi man, I totally agree with you. Imo cutting and bulking is bullshit. How are your results now?
Bro your results?
270897val I’m going to try this out too!
You are 13
Dav Sauce I am 16 almost 17
I just like Jeff's talk's , helps a lot to keep focused and motivated ,May God bless u .
i learned at lot of you sir im very thankful for your channel. since i start my training last 10 years ago same my body no cutting. now start in your decipline im happy bcoz i saw some changes. tnx again.
When Jeff says it IS possible
Me: 🙏🏼😱😱😱🙌🏼
Right?
On GOD 😰😩😩😩 ughhhh
Same on here
Body re-composition is a very real thing.
Also strength developement is very important too . Gaining strength over time on the big lifts will produce more muscle growth during this process . Also focusing on compound lifts is extremely important too
I live the program. Worth every penny and more. I’m lifting strongly and healthy and my body has been consistently improving since I Maker the commitment exercise and diet. Thanks
Informative as always! Is there a chance you'll revisit your "Sore in Six" workouts? Maybe a chest/pec video?
Jeff knows his shit. But just be aware that his example was a novice who was able to make that transformation because new lifters always have fast progression. If you have been lifting for a while and want to increase strength, I recommend eating at maintenance until you hit a plateau. Then increase calories by 200.
Great video Jeff! That guy describes me perfectly. Thanks for giving me a plan
Jeff your the best better then any other bodybuilding videos on UA-cam
I love this guy 💯
So to lose bodyfat and gain muscle I have to be in a caloric deficit while still getting in lots of protein? Just making sure I'm understanding.
Essentially yes. Caloric deficit + positive nitrogen balance
1danyol1 actually your body needs a bit more protein when you're cutting
1danyol1 It's not brosciense there's many modern studies that show the order of which your body takes energy from. You do need more protein in a cut.
So how much of a caloric deficit should I be in?
As much as is REASONABLY sustainable.
I'm not a fan of calorie counting because I find it overly tedious and fairly inaccurate, but that's just my view.
I think, general consensus is that a calorie deficit of about 200-500 calories is sufficient. AGAIN this is entirely dependent on the person and how much they can reasonably sustain until they get their results.
Just clicked on and that's absolutely great. I agree you shouldn't be too concerned with losing weight if you've got good poundage to me it's untapped potential I'm about 120 rn so I struggle gaining weight with my crazy metabolism. Having extra weight makes it easier to build muscle, for me my gains will be slower my current goal is 200 lbs then I'll see if I still wanna get bigger. Great vids man.
THIS is the type of information people need. I'm glad someone touched on it properly. All these people who bulk then cut like pro bodybuilders are killing themselves for nothing. Sure, if you want fast results, that's probably the best way, but over long term it is entirely possible to gain lean muscle and lose fat. Just takes more time.
"There's no shortcuts" - Jeff is so #savage sometimes 😂😂👌🏾
Thanks for the help, muscly Angel Di Maria.
The most legit genuine fitness trainer 🙌🏻🙌🏻🙌🏻
you made my data as fall in love with working out. Thank You.
Hey Jeff, I'm going through a cutting stage at the moment (preparing for holiday). I've always thought that as you are cutting in a caloric deficit, you can only try to maintain strength - it should never increase. However, my 1Rm has increased in bench from 110kg-115kg and likewise in most lifts (Except for deadlift which remains at 200kg). Somebody at the gym told me this is due to increased protein intake, regardless of the calorie cut. Is this bro science, if not how can i be gaining strength?
Thanks for your videos they are amazing and incredibly informative
📢 *I REALLY like this guy's way of thinking!* It makes so much sense. Looking at the whole, much bigger picture. Wisdom is not being mislead by "Bro Science". 💪
My physique has changed drastically and my muscle and strength gains have been crazy. I started seriously working out 4 months ago and have approximately lost about 5% body fat and gained a serious amount of muscle while weighing the same.
Jeff, please post a video on injury mitigation outside the typical "warm up properly, stretch, etc."
it's not like rocket science, pretty damn simple but people ALWAYS wants to complicate things.
The casual "bulk/cut" mentality typically results in dad bod
Hooray I have a dad bod / athletic kinda weigh 78kg and have no idea what to do
@@Gunshow0 Watch neighbours
Dn Wy huh?
@Nobody Unknown I'm an idiot.
@@rfrantzt it's a kilogram. 1kg = 2,2lbs
Thanks Jeff! You are the best fitness UA-camr out there
True fitness genius. Thanks again Jeff
Hey Jeff, great video. I've been lifting for 3 years and have a good physique. I dislike the bulk and cut method because when I bulk I look chubby and unattractive(I also agree with the bulk trap that most guys never leave that phase, I have friends like that). I've been cutting for 3 months now and I'm on roughly 10% BF, abs are visble, vascularity is good and face looks great. I literally love how I look but I look small since I lost a good amount of fat and wish to 'bulk up', I considered a clean bulk but I know that's still going to cause me to gain a bit of fat. I actually wish to lose more body fat and gain lean muscle. So you're saying that for example my maintenance calories are 3200 and if I wish to lose fat and build muscle I should consistently eat at about 2500 a day and up my protein a bit more? Do I do any cardio? What about carb cycling? Do I still eat carbs even on rest days? What are your tips on fighting fatigue because I tend to get that quite a lot when I'm cutting but never when bulking. I would truly appreciate a response. You can send links to previous videos of you've answered these questions before.
"He's 5ft 8 inches tall, he didn't get any taller, I don't know that programme yet" 😂😂😂😂 reminded me to hit the like button
There is no other channel to go to...this is THE one...great stuff.
Barbarian body!!! This guy keeps it 100 !! Jeff has his strong points, but Tanner has helped me gain over an inch in my biceps in less than 2 months!! No bullshit
this guy is handsdown, the best fitness channel.
I literally just clicked off a bulking/cutting tab. Is Jeff a wizard?
Don't you know? He's the greatest wizzard
demise light greatest wizards sleeve
Isaiah Boulware lol same. also happened few days ago with the chest non responder
The thumbnail just reminds me of Andy’s ad post from the office
Thanks Jeff , this video made my vision a lot more clearer!
You you need to do more videos on people that are out of shape and trying to get back into it that's been in shape before that can get started again and not have failure so often.
Bro. If you can help me become that in 90 days...I am sold. Seriously?
How are u doing right now after 1 year
AlphaMammOnth bet he gave up day two and went back to donuts
@@moose6459 lol
@@moose6459 dam
He gave up