How to Stay Healthy During a Bulk
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- Опубліковано 17 жов 2024
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Do your cardio, and eat tons of fruits/veggies!
Also, I didn't say it in the video but I'd recommend that you don't overdo it on the salt/ fat intake, and that you do some type of mobility work if you start feeling restricted. Of course, limiting the surplus to around 10-20% is also best. I DO NOT CONDONE DIRTY BULKING even though I am currently doing it (hypocrite IK).
AlphaDestiny mangos are fucking good man! Have you tried them with pepino and apple? Little bit of lemon and chilly. It's so good.
Any specific date for the release of NE 3.0 yet?
Damn we all gonna look great next summer.
We are all gonna be sidewalk cracking motherfukkers
Butter is healthy man. Full of retinol vitamin A.
Also for salt you just need natural unrefined salt. Himalayan salt for example. It is full of minerals.
I will never understand why people skip cardio for a bulk. Isn't it in your best interest to keep your conditioning as good as possible during a bulk?
They think it will burn fat if they do it, that's why. They fail to understand that if you are in a surplus, you are going to gain weight whether you are doing cardio or not.
AlphaDestiny they are afraid to gain muscle in a slower rate, since additional cardio can impede your recovery. I don't think they are afraid to lose *fat* or minimize *fat* gain lol
Can't out train a bad diet. One donut could destroy a days cardio. So basically cardio is a waste for fat loss. That being said cardio is great for overall health. Diet is the key.
Alex, We both have a 4000 cals maintenance, so when I bulk I have to eat 4500, but if I do cardio I need to eat 5000. How the fuck am I supposed to eat 5000 cals while being a college student, taking care of my social life and girlfriend, and so on. It can be done but it's hell on eatrh, (been there done that) so I just compensate by eating ultra healthy with a lot of cardio during my cut. Long story short, it's all about hitting my surplus easier. High metabolism, benediction for cutting, curse for bulking. I would do cardio on a bulk if my metabolism wasn't that fucked up or if I earned money with sport.
Glad to hear someone talking about this. Too many people care only about the quantity of calories, not the quality of food and the level of activity.
This channel deserves way more subscribers by a landslide.
keep posting lots of videos everyday your channel will blow up you deserve it most underrated channel out there and defietly one of the best ones only a matter of time
Hey Alex keep preaching the truth , Bear mode is absolutely amazing i bet ! I am a model myself so i can't really gain fat have to stay below 10% year round (need to keep face lean) but you are one of the few people who actually say the truth and avoid bullshit , always recommend your method to my friends !
Cliffs/TL;DW 1) Do cardio/conditioning 2) Eat a lot of fruits-vegetables
Keep the videos coming man!👍
wtf I feel good when I bulk.....I feel great, strong and full of energy!
yeah at first it feels great but after a couple of months it becomes torture to eat lots of foot (+5000kcal)
NoAce
no if you keep yor BF around 15%.
well, when you get heavier you must eat more calories to maintain and even more to gain weight
Armageddonize same!
Ciao Alex! Ma lo parli l'italiano? Love your videos, the only real dude on youtube! Greetings from an Italian guy living in Switzerland!
Even though I'm on recomp now, on a surplus days I'll load ton of fruits and put whipping cream on top of it. It's a heavy cream ( 300+ kCal per 100ml and nice sweet taste ). There you go, healthy & 'shitty' caloric food altogether 😅😆
the only fruits and veggies I eat throughout the day are:
210g broccoli,
210g mixed veg (green beans, yellow beans, baby carrots),
1 avocado,
80g baby spinach
1 tomato,
1/2 cup black beans,
160g blueberry
100g banana
60g blackberry
60g raspberry
1 apple
1/4 cup raisins
some red onion, .. maybe like 40g
... I feel like I need to get more veggies, but I dont even know what other veggies to eat, or where to add them.
"The more colors the better" is actually true, carotenoids are akin to melanin in humans in that they give the plant or fruit a unique color in appearance. Carotenoids are valuable as either healthy pro-oxidants or antioxidants, I believe.
nice video! 100% agreed. Hey what do you think of spirulina or Bee pollen? Good? bad?
Hey Alex, what do you think about announcing your workout video's. For example tell or write your viewers "workout vids every saturday" i think it would be cool to know when we can expect it and possibly result in more views .
I can't do that. Sometimes I want to film, other times I don't (filming distracts you from training btw). Also I'm not here to document every single workout that I do especially if some are repetitive.
trump will give america the testosterone shot it needs.
More like bleach.
Clen O'Gallagher but not the one it deserves
Alex you also forgot to mention when you do cardio you get hungry more often so you don't have to Force the calories down
what would you think about carrying 80lbs up and down a flight of stairs 2-3 times a week.
Yo Alex what are your opinions on Vitruvian Physique's new video critiquing full body workouts and recommending P/P/L to Intermediate and Advanced lifters?
what about ensuring healthy blood pressure, cholesterol, and avoiding nutrient deficiency? what foods to avoid in general and what to eat. overall optimal long term health.
Any GPP videos anytime soon??
Hey Alex,should I refeed the calories taken by cardio or it's not necessary? If I want to be in 3600cal/day and I burn 350-450cal from cardio,should I refeed those 350-450cal? Thanks a lot man.
Yes, you have to compensate for that
I'm 6'4 230 and everyone tells me "hey aren't you big enough why don't you lose weight" or "you don't have abs" I tell them I'm stronger than them but they don't care what should I tell them
you should lift them
Rapini for the fucken WIN inter marche bro 👌
Hey Alex, although westside barbell method is more upper lower split and not full body, why do you still advocate it?
cause I'm not dogmatic about full body. Westside is fucking awesome and if you run it as written you will get crazy results
Hey alex, im doing your alpha body program 3x a week and Im planning on rotating my exercises every 3 weeks. If I alternate a bench focused day and ohp focused day should i do 9 total workouts and rotate at the end of 3 weeks or do 18 total workouts instead.
I don't understand the question
AlphaDestiny In your program you say to rotate exercises every 1-3 weeks. I want to rotate every 3 weeks. In my template of the program I do a Bench focused day and an OHP focused day. I go exactly 3 times a week every week. Now, IF I only did a bench focused workout for all 3 days i would rotate the exercises after 9 workouts, since that is 3 weeks worth of bench days. Since i have an OHP day alternating with it would i still rotate exercises after 9 workouts in total or 9 ohp focused days and 9 bench focused days?
What if you're a novice? Your 5x5 program has so much volume, I simply don't have the energy to do cardio after
do it on off days. Problem solved
Shadow boxing is cool... hope you see a doctor Alex, no way to really know your blood markers unless you check IMO... bulk safe!!
yo, alex! what are your thoughts on a blended breakfast instead of spending like 30-40 min trying to eat. i've always been struggling but now i cook some eggs and blend it with blueberries, peanutbutter, oatmeal and other good shit.
Blended breakfasts are awesome! You drink it down super fast, and it's packed with everything you need.
thanks for the reply! and a good ol' bearhug from sweden ;)
Daniel Auer that's a great idea. Especially when you are bulking you can drink unlimited oats that way.
i know right? im not sitting over half an hour eating 5dl of oats when i got school in the morning, since in 16. i'll drink that shit in 10 min. dont forget to cook the eggs though for potential salmonella and the body only absorbs about half of the protein in raw eggs.
Daniel Auer actually I think it's the other way, cooked eggs u only get half the protein. I THINK. pasteurized eggs have a much lower risk of salmonella
Yea man, meditterian food is best,I live in Croatia, and we eat ton of vegetables and fruits, all fresh from garden ;)I have been in Greece twice(Corfu) and its basically same food as in Croatia, all fresh and healthy ;)
Rapini also known as Friarielli here in Italy 💪
Can you overdo on the fruits if you are bulking? Or you should stick to 5 - 7 servings and that's it?
Emilianus you can overdo it if you have a low appetite and a high TDEE. If you eat too many vegetables you may get full from too little calories. It's best to hit at least the minimum recommended amount and try using liquid vegetable shakes and juices.
hey alex I'm all for fruits and veggies but how is 1 serving mean in quantity?
Govind Agarwal I'm pretty sure one cup. one serving is a cup full amount of fruit. a measuring cup of course
tbh I feel way better when bulking than cutting
I'm Permanently Bulking
why are you french kissing a dog?
NoAce to confuse my sexuality
Yo Alex for your next gpp video could you show us using a 45lb plate? i've been doing all my conditioning with a handled 45 and it's great for grip too. i do clean and presses,high volume rows and carry it around alternating hands,my grip has improved lots. It would make for a great video as majority of us has access to a 45 and it's just cool to do tbh
Do you think you can get big with absolutely no gym equitement please make a video on this
Alex does light and heavy manual labour aid or impede recovery. my question is how intense can GPP be before it's counter productive?
Hard to answer, it depends on the person's work capacity
I'd say I have average work capacity. Im asking because I sometimes do heavy or light labour freelance like you
what fruits do you recommend ?
I mostly eat bananas and apples
Whatever it takes goddamnit
when i bulk i never eat mickids ill try to find cleanest like a tuna sub and whole bunch of oats
Yo alex,what are realistic strength expectations for teenagers 13-16?
how to stay healthy during a bulk
you fucking don't
Spinach and broccoli.
Whats ur take on the keto diet? Good to be on keto while bulking?
Definitely not good for bulking
Alex I'm 6'3 240 and I still look small fam . I eat whole foods mostly in a surplus but I think because of both of my jobs being physical it's not helping my gains . Any suggestions
streets buchanon u may have bigorexia. if that's u in the profile pic u look pretty solid bro. try drinking a cup of milk before bed, ONLY after a workout day. protein and fat before bed help u recover and gainweight
manmores gun manmore
Tommy Guglielmo what a fucking retarded advice lmao
I drink almond milk religiously . Thanks for the advice tho appreciate it
Can't wait until I am bulking, there's going to be shit loads of fruits with all those extra calories I can allow myself! Don't even want to eat junk food
Stop cutting, embrace the gains
Yo alex, asked you a few days ago if ironmind straps were good. I just received them today and currently using them with my rack pulls. The problem is that the wraps are so slick that my hand are slipping from the straps causing the bar to slip from my hands. Did you have this same problem when you first got them? If not, what should I do?
Never had that problem. Also I mix straps with chalk
do some grip strength exercises every now and again.
have the same issue, i have the exact same one alex is using. it slips once the bar gets supramaximal to your deadlift 1RM. right now my rack pulls are limited by how slippery my iron mind straps feel that day, not my strength. one thing you can do is, make the straps really sit into your palm, it's gonna hurt abit though.
you might wanna try looking into figure 8 straps
maybe your not tightening the strap properly
that has never happened to me though man. I think people are trying to strap up with sweaty straps and hands. use a fuckload of chalk and you won't have that issue
Before he said mangos i was thinking about mangos..
is doing 4, 45 mins cardio sessions a week, too much for bulking?
jake mcleavy nope perfect bruh
jake mcleavy maybe just cut it down to like 15-20 mins.
Eating the lost calories + all my micros damn... I can barely eat in my surplus which is 3700 kcal
alex, can you do a video of the food you eat a day?
how much is 6 to 10 servings...
Maestro cups. 6 to 10 cups of each a day. roughly. anything more is way too much
I fucking love fruits bro my favorite food
alex i have a question, the gym I use has 45 pound plates that are covered in rubber which makes them bulky as fuck, the plates I see you use are basic steel plates and you can load like 12 on the bar each side, but with the plates i use I can only load 7 max on the bar each side, unfortunately I can't seem to find a gym near me that has the thinner plates, what would you suggest I do?
Hang plates off the barbell by using bands
Hmm, okay that's a good idea, do you ever get kicked out of the gym for things like that or do they ever tell you not to do that? Also could you recommend any gyms? Thanks
Alex speak French in a video. You're from Montréal, right? I want to hear it.
Andrei Panaitescu Merci beaucoup.
JonDecagon lel m8. You wanted to hear the quebecois accent. You're welcome
#EATYOURVEGGIES
Have u seen Eddie halls 585lb Bench Press For 6 easy reps all paused on a 8ft wobbly bar
BoulderShoulders I did, fucking impressive, equals a 1rep 300kg bench.
do a response video for vatruvian pysych he said full body workout are not optimal
Do you have any tips for no-gainers?
I'm naturally very weak and have scoliosis, slipped my back doing deadlifts a while ago. I've also got a hurt knee (it's recovering slowly) and I do lunges + leg extensions for leg workouts, which are my best bodyparts, so I guess lower body gets away without compounds. Still skinny though, I'm 6'1" 165lbs so my legs are only big compared to my upper body but I only do 6 sets total and lazy and they still destroy my upper body it's ridiculous.
I do P/P/L or shoulders/back/Leg days (I don't train arms, abs, chest). I do tons of OHP work and pullups/chinups/rows etc but my gains are DYEL mode there...still below novice. I struggle with sub 100lbs OHPs and never really make big progress...unless you count 77lbs to 88lbs OHP as progress. I went from 155lbs to 165 lbs but strenght still the same. Even when I was at my heaviest (190lbs) I still had the same strength as now so basically when I bulk I only get fatter, not beefier.
I'm not a dumb guy either, I've achieved a lot in any other hobby I've done except bodybuilding. But lifting for Years, still DYEL I wonder if I'm just genetically screwed?
No gainers? There are no tips for them. A no gainer is someone who literally cannot make any gains whatsoever. I don't know if you are confusing yourself for a hard gainer which is different.
AlphaDestiny No gainers are basically people with a lack of satellite cells for the muscles thus don't make expected gains even with training and nutrition. You won't see many people who've trained for over half a decade and still can't bench one plate...it's one of the reasons I hate to bulk as almost all my gains are fat and water-weight, strength doesn't go up even a little bit and I just get a wider waist and belly - was up to 40 inches in the past, now down to 35 but that's still a lot for my size, but I have naturally very wide hips too (hourglass shape-male version basically).
But I still like to work out, plus at least I've grown a bit of legs. Do you think trying to lift lighter weights (12-15 reps) could help me for my upper-body? I've tried to lift heavy too, but with no gains to speak of maybe that isn't the best approach for my bodytype. When even pullups and chinups for few reps are your max you know you're bad...
Sorry for my long post.
alex do a video congradulating trump and celebrating . it will help your subcriber / black booty rate increase
you mentioned timbits huuhhh you canadian mane??
Yep
AlphaDestiny collab with marc fitt soon?
NoAce too alpha to collab booooy
30 min everyday.. fuck dat, I'm lazy af
How can i check my bodyfat %?
where did you learn how to box?
In a super ghetto boxing gym many years ago. I have to say man, that was the most intense training of my entire life. It was harder than calisthenics and weight training combined.
how frequently to do gpp or liss work?
LISS can be done every day for 20-90 minutes.
I personally do GPP 2-4x a week.
Can you interview Brian Shaw or George Leeman ?
Why would he interview those steroid users? How does their knowledge apply to natty lifters?
***** To act like the knowledge of a juicer applies to a natty makes you ignorant, m8.
He interviewed Pete Rubish and he is on gear ... LoL your picture looks terrible ! :-)
Roblox Trend Channel Ye, I know. Dumb move on his part in my opinion. If he wants people to believe he's natty, he shouldn't be associating himself with juicers. It's what Nick Wright does.
I humbly disagree ... ;-) :-) Keep up the training man !
can boxing and kicking count as GPP?
Yeah
Mike Rivers they are improving your cardio. gpp is very sport specific. if you are a strength athelete, high volume low rest lifting could be regarded as gpp for u
Thank you buddy! Thanks alex!!
legit
Hello, one question.. about your biceps... i wanna know why you don't forge this muscle? for example... i have short and perky biceps... and if i think that what muscle i love the most to train the most... guess what..., biceps... so for short ... everyone try to exploit the genetic ("rarity")... to reach... i don't know...to be different than others in size maybe.... everyone tryes in this world to fuck something... minds, bodies, old womens... donald trump... etc
You don't speak Italian
Back when he was still Natty 😮💨
#dirtybulk
glad you cut that damn mcdonalds man. biggest garbage dude. keep up the gains.
Yeah man I couldn't take it, literally felt like throwing up every time I had those burgers.
Yeah I know the feeling my first job was McDonald's for 5 months when I was 15. 3x a week had the smallest servingsize while I was working and I gained 17 lbs of fat that was 11 years ago and still have never gone to a fast food place it's shit man.
Just stick to the sweets hahaa that's better then that shit
Lol dude, do actual cardio. Run, jog, walk, bike, swim, whatever. Boxing and sandbags can't replace that type of stuff and never will.
What are you smoking? Do you know how hard boxing training is, as well as sandbag stuff? It's WAY harder than what you described
AlphaDestiny I've done both and it doesn't matter. Neither have the circulatory benefits of a sustained exertion like actual cardio does. Try holding 400 watts on a spin bike for 45 minutes and get back to me on how throwing a sandbag around is "WAY harder."
when i bulk i never eat mickids ill try to find cleanest like a tuna sub and whole bunch of oats