BULKING and CUTTING 101 (EVERYTHING you need to know!!!)
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- Опубліковано 6 жов 2024
- Bulking and cutting is a classic strategy to optimize body composition over time. This video details both the muscle gaining phase and the fat loss phase, as well as any maintenance phases that you might take along the way. It's important to realize that while calories do matter, it might be more practical to just go by body weight. This can be done in a more controlled way, or you can just choose a 3-6kg "jump" and go up or down in that weight, depending on if you are bulking or cutting.Don't forget recomping or maintaining, these are both very underrated and can be extremely useful.Should I bulk or cut or maintain? :50Cutting 4:12Bulking 12:20Maintaining/Recomping 18:25 And of course if you want a specific, detailed, customized, personalized plan, feel free to drop me an email or DM on Instagram. They're affordable and awesome.
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One of the best lifting you tubers , I tell all my lifting buddies to subscribe. Can you do a vid on recomposition please, would love to see your advise on that.
Thanks that means a lot and really helps the channel grow :)
Video on recomping...linked in the description :P
@Anson Brandon bro stfu
That lady checking out weights at 15:50 😂
Yea left that in
"oh shit, he doin' the stack!"
Thank you for emphasizing training as the primary component to gains. Even as someone who basically wasted years of my life lifting without a caloric surplus high enough to promote growth, I still think I'd be much worse off if I had been eating adequately without training hard.
You’re one of the only YTs who is realistic about calorie counting.
I guarantee 90% of us do not count calories because we don’t have the time or ability to do so, yet every fitness influence shoves it down our throats.
As you said, if you don’t count calories, it’s fine as long as you are consistently looking at the scale
Meh. It’s really not that hard or time consuming. People just make all the excuses to not do it. Just like most make excuses for not exercising in the first place.
But that aside, you definitely don’t NEED to. If you’re eating well and weight is consistently going down, well, clearly you’re in a caloric deficit. It’s just not as refined a way to do it. Honestly, most people will waste more time guessing and trying to actually get in the deficit than they would if they just counted calories to begin with but hey. To each their own
This is literally the best video I’ve watched on cutting. “Don’t need to track everything, just the result” 💯
For me, weight on scale and strength in the gym.
This is the best bulking and cutting video I’ve seen. And I’ve seen a lot.
Wow, thank you!
That "do a bigger deficit" point is so true. I bought in to the UA-camrs saying start with 200-300 and I didn't make any progress for a month until I bumped it up to 400 then 500 and then 600. I was weighing and tracking all my food, but at the end of the day we can never be 100% accurate and it might be best to overshoot than timidly move in one direction. Also, it just feels shitty to diet for too long!
Yea 200-300 is a waste of time. It's often within the margin of error when measuring, too. Better to go hard.
@@GVS Sean nalewanji sugguest dividing the planned total decifit into 3 week by week for example if your planning on 1000 calorie decifit first week do 333 then 666 then 1000 its to ease into it if it's hard to because your used to eating so much more
@@GVS you’re so right on this. 200-300 cal deficit is so dumb. This is solid advice for cutting 💪🏼
The problem with cutting calories very significantly only comes in if/when you have a period of no training. If you cut hard and life comes at you and you drift back to old habits, you will not stabilize back to your old weight. You will stabilize to your old weight + 20lbs (at least). If you rinse/repeat this cycle more than a couple times over 20-30 years, you will see how someone can end up 100+ lbs overweight much later in life (with all the pain/injury that comes along with that). If you live to train / train to live, this is not a concern obviously, but for the public at large, beware. In my opinion you would be better off just eating slightly healthier and then training hard, and the weight will come off eventually. If you do this, you are unlikely to have a situation where your resting metabolism slows and if you stop training, you should not gain much more than you lost.
Of course. As mentioned in the video, the training is crucial, AND you need to have a plan for AFTER the "diet". Also, a support system helps. This could be a coach or just family and friends. None of my clients (none, zero, zip) have rebounded. Dieting hard works, if you approach it the right way. Dieting slowly also works, it's just, well...slower.
Well usually if you are at 2500 calories for maintenance going to 2000 calories ain't that hard with you meeting high protein requirements in every meal, typically I eat 60- 70 grams protein per meal and go for 3 meals a day, during the cut. Since majority of the calories I choose are from protein, it keeps satiated and which helps me in not binge eating and gain all the weight when I'm done cutting. Also 70 grams protein is around 280-300 calories and pushing towards 600-700 calories per meal whilst getting your carbs/ fats from remaining calories helps you in keeping your cravings under check.
My guy that girl FOR SURE checked you out
Just finished watching the cutting section and wanted to say that it's the best advice I have heard. All other cutting advice is unnecessarily conservative. Not to mention that calorie counting has so many inaccuracies at every stage of the process, that's it's insanely difficult to know what you are doing.
I ended up cutting weight using the daily weighing method without counting calories. It would have saved me a lot of experimentation and time if this advice was more widespread. Calorie counting, tracking, weighing food added up to 15-20 minutes a day easily; I could just do some jumping jacks or running in that time to increase my deficit.
Glad you liked it :)
All this fiddling around with numbers is generally just silly. A 100-300 calorie deficit is honestly a huge waste of time, you are better off cutting harder, and if you occasionally mess up then it's OK, the bigger deficit will take care of it. Just eat less, and let how quickly you are losing be the guide. Much more efficient!
Sounds like you don't meal prep. Inaccuracies are sure to be on labels, but if you're measuring and making the same say 10 differents meals and staying consistent with what you can control then that's more important than the actual calorie count being spot on
Noooo I don't wanna lactate Geoff!!!
Great vid mate, sharing it with my girlfriend who's starting a caloric deficit soon.
Cheers
Awesome, appreciate the support man!
15:50 the way she looks at your stack is hilarious
Everyone's curious about my stack yea haha
Thanks for a great explanation of bulking/cutting. I was struggling to understand the process but your video cleared much of my confusion on the topic.
Glad it was helpful!
Great video!
I hate tracking macros. I’ve done it for years so I have a decent ballpark idea of the amount I’m eating. I’m probably within 500cal a day of guessing. I am currently bulking and weighing myself multiple times a day, shooting for .25-.5lb per week. I like seeing results with weighing myself instead of tracking macros.
I used to hate tracking macros, but recently i started tracking my protein and it helped me realise how much protein i should typically eat since I eat around 3 meals, i pushed my protein intake around 70 grams per meal.
The chunk method is gold 🔥💯👍 I'll try this ... Thanks i learned a lot. 🙏
Your channel is a treasure
lol @15:33 2 very different kind of lifters :) she is looking at you like WTF is he doing hahaha
00:20 I bet she got distracted by that cake.
Lol I love all the ppl miring you
That's China 101 :)
Very well explained. Thank you
You are welcome!
I weighed myself nearly everyday before I joined the gym, cause I knew that body weight ebbs up and down, and to no ones surprise, mine did too. floating between 104.5 and 107 kg at the time.
After taking control of my diet and starting a proper lifting routine, I didn't dare let myself be happy until I saw my weight below 104 kg. it took a few weeks, since I wasn't yet counting calories, as that would be one more new variable in my life at the time.
Geo, studies show that strength grows proportionately with gaining weight all the way until 18%. After that the progress is disproportionate. Ideally once at 18-19 beginning the cut or else you will gain insignificant strength gain. Say between 15 to 20. However, cutting from 20 to 12 is tough and done right willl take forever
That makes sense. I float between 8 and 18% depending on my goals. Typically 12-15%.
my friend’s father got falsely accused for something he did not do and his father came back and told him to never do deficit stiff legged deadlifts cuz it will never end well and the prisons at my area has gyms and i laughed for so long
Great content. Can you do a short video on how to get a chiselled face and jawline?
Sure...not my specialty though, for sure. Don't really care about that model look.
@@GVS your just being humble... haha
15:24 Geoffrey aggressively mogging an old Chinese lady.
Great information 👍
Amazingly useful as always as I approach my first-ever official cut. Quick question - how long should a post-cut(/bulk) maintenance phase last?
Oh that varies a lot. 2 weeks up to....forever, basically. Depends on goals a lot.
Great content dude
Thanks, appreciate the support :)
I ve been watching your stuff aggressively lately and i m yet to find a bad video! Damn
Keep going I probably have one or two lol. Try going way back to 2019
@@GVS haha challenge accepted
i have been counting calories for almost 4 years straight. this is the main reason why i always have visible abs and really veiny forearms even on a bulk. people tend to go for more processed foods and dont even know how much calories they are actually getting in and over a period of time you're just gonna lose your abs if you dont know what youre doing.
Such a great video! Ty!
15:27 15:48 Oi m8, you just got mired
But that's a really damn useful video, thank m8
I've been recomping for a year💀
This is so interesting, I'm just starting on your book now too. I've been following a CG__g 2 day split which I'll continue for another 4 months while I read your book completely. But I like how I will be able to complete my own programs by the time and finished and not be treated like a Moron. I ride BMX and MTB for fun which = lots of Anearobic Threshold/180bpm+ work, tends to stifle my recovery/growth in the weight room soni think I need to up my food intake at least a little bit. Spent the last 8 months dropping / recomping and I think I've hit a lifting plateau for the moment as my joints can hardly keep up on my puny frame
Awesome, enjoy it! I'd say if you are quite active, you'll recomp for a while, then just stall, and at that point either reduce the activity or up the foot.
How long would you recommend staying in a maintenance phase after finishing a “chunk”
Very individual. I've spent months. If you have a long way to go towards your goals, could be just a couple of weeks.
@@GVS So if I'm about 35% body fat and i finish a chunk and I'm satisfied an well, should I just continue? I guess going on maintenance for a bit is so you don't get into a plateau?
@@darkchoco7155 At 35% if you feel good, keep going
Great video, do you believe it is fine to go on a 800-1000 calorie deficit for about 3-4 months? Or would you recommend 800-1000 then maintaining then cutting again
Depends on how much fat the person has to lose. If they are 40-50% bodyfat then it's doable. If they are leaner, probably not. To a certain extent it needs to be individual and played by ear (hence a coach being helpful)
15:51 that lady was impressesd
Thanks man
The look that chick on black pants walking by had on her eyes though
Thank you
15:53 the lady looking at how much you lift 😂
What do you think about bulking with ice cream for a 55 year old ex US Navy man who wants to get back into the Navy or military?
What do you think about a majority-fat macro intake for bulking with an insane metabolism? Nuts and seeds mainly, oils secondarily
Give it a shot...wouldn't be my default recommendation though.
Great video. However, I think you missed the cardio goals for all the phases
So, would consuming that self produced lactate be calorie free, basically? 😎
how do I maintain my weight without counting calories?
Weigh yourself regularly.
Let's say person A is 20 percent body fat and he maintains it, keeps body fat the same, possibly tries to add some muscle, but overall stays at around 20 percent. Let's say he does this for a 2 years ( a long time whatever number, Decides to never cut)
Person B is same starting at 20 percent but decides to bulk and cut, going from 15 back up to 20. Rinse and repeats.
Would more muscle be gained from person B or A?
At 20% I don't think there would be a huge difference. In theory, maybe the bulk and cut...you'll gain more muscle in a surplus, then maintain it all in a quick deficit. But I don't think the difference would be huge and that's a tough study to run.
However, if the question was maingaining at 10% vs bulking 10% to ~20% and repeating, then finally cutting back down to 10% ...I'd say B&C is a clear winner because especially for a natural maintaining a very lean physique doesn't work that well for maingaining/recomping.
@@GVS ok, I think I've found my happy place is 15 - 20 percent. I watched the video again. I'm around 20 percent and I do feel like I want to do a quick cut down to 15 percent again and yeh I get why u say there prob won't be much difference. But stops me getting man boobs and I get to be a bit leaner. Revival fitness said going from 20 - 15 isn't a cut. For me it is cause I'm someone who struggles Being below 20 cause I was very fat when I started. I still have to cut calories and diet down to 15 perctnt so how is it not cut lol.
Do you know of some easy ways to work protein into a diet while cutting? I find I can’t keep it high enough
Supplement. It's really by far the easiest way. Milk, meat, eggs...animal based products are going to be generally a lot denser in protein, many plant based foods have a lot of fiber/carbs/fats that are along for the ride, that make them too hard to fit in while cutting.
15:45 The personal trainer got mogged
My problem is that I dont seem to gain much muscle weight. I was about 90 kg (at around 1.85+ m) 5 years ago while eating a lot of sugar (nugat creme, chocolate stuff).
I went down to around 72 kg after eating only proteine and stabalized at about 85 kg after eating pretty normal without chocolate and unhealthy stuff. Until one year ago i was at 85. Then I started doing sports. I do sports about 3 times on average a week but at least 2 times every week. So generally no big breaks. Mostly low weight muscle training stuff and some moving and punshing. I eat everytime until I have enough. Just normal eating and I eat pretty protein based. Also small amounts of extra protein powder at the evening.
So I developped some muscle mass and a couple of people that know me started to see some changes and asked me what I was doing. But I still only weight about 88 kg at the moment.
I went up to 90 without gaining much extra fat but the last weeks I actually lost weight again. Its a weird developement. Maybe because I had a cold for a couple of weeks that ended about a month ago and maybe because of my new job where everyone seems to be a vegan eater. I definitely dont eat that well at lunch anymore because the vegan employees at my job started to nag and critizise the smell of my protein based food. So I started eating only some sandwitches at lunch time. Maybe thats the problem🤔. Maybe the new stress also. God I hate my life.😂 Also I gained some confidence because some small "improvements" or changes in my life but I feel like people look at me with contempt because they think I am chesty and conceited. The posture definitely improved but yeah maybe im an a**hole now. Who knows right?
Light weight baby
Hyyyuuup
Hey Geoff, I know giving advice to teens is very iffy, but I've never been on a cut before, (i went from like anorexic 116lbs to where im at now, 185lbs), training a little bit over a year and a half now (male btw), but im 18-20 percent bodyfat, I think the sensible thing would be to call the bulk and cut right? I'm a bit scared to cut to be honest, im dipping my toes in the water with a 200 calorie deficit (against your advice i know i know) because I know cutting for teens isn't the greatest, I want to know what you would say for this situation. (Goal bodyfat percentage is around 15 percent, not below that though)
Honestly if you’re 20% and you don’t really wanna cut, you should just maingain, especially if you’re a beginner
U should try a caloric matince to go down to a better body fat percentage with out losing any muscle
Is the form on your deadlift(starting of your video) OK?.. looks like a round back... I may be hallucinating,....
Yes. Your form might be different don't blindly copy me.
This video is great, but I have a question. If I am eating in a surplus of approx 300 calories, but burning a similar number of calories while training, does this defeat the point of the surplus? Do I need to account for this
Yes, you always need to account for calories burned when exercising. Because it's no longer a surplus.
Geoffrey Verity Schofield got it. Thank you!
Note for self: Geoff's early weight history 13:20
1. Bulk +13kg in 6 months (Fluffy), cut -3kg in 6 months (lean)
2. Bulk +10kg in 6 months (Very Fluffy), cut -5kg in 6 months (lean)
How do you calculate body fat%? I've been bulking the past 2 months and I feel and look like I'm probably low/mid 20% but with assistance in doing caliper measurements and entering that into a calculator it says I'm 13% with the gut I've gotten from eating so much food lol. But the areas where I'm training I feel great they all feel "full" (legs, arms, shoulders back, etc).
15:51 that lady mirin the weight
Nice one. What if I'm 17%ish BF, 6'3 and 180lbs. I feel that I should aim for 200lbs at my height to have a body similar to yours. Should I bulk and cut a few times to get there, or focus on maintenance?
Again that's a tough call, sort of personal. That 15-20% range is sort of a grey area. I'd say if you are comfortable with putting on a small amount of fat, slowly bulking is OK. But if you already feel self conscious or uncomfortable with your shirt off, maybe do a minicut to ~12% first. I'm 6feet even and about 200lbs already, for reference. So with 3 extra inches you'll probably need to be a bit heavier (210-215) to have the same "look".
@@GVS is it possible to have the same measurements you have at 5'9 if i aim to be 200lbs at 15% body fat?
What BF% would you say men can cut to before they start losing muscle mass?
@5:49 If you have a moment, can you elaborate on what you mean by "you can't just go back to what you were doing before, you'll gain it all back"? Is this referring to cutting then instantly going back to bulking at the calories you were at before the cut? Would cutting, a short maintenance phase, then bulking at a smaller surplus (to accommodate your now lower weight) be ideal? Like the videos btw.
I meant in terms of lifestyle. A lot of people crash diet, then cave in and go back to their old habits and gain all the fat back (and often more).
@@GVS Oh I see, thanks for the response and info, much love
I don't understand why the scale is an accurate judgment of whether or not I should eat more or less. I notice that I'm gaining weight but look leaner and more muscular. The scale says I weigh more, but I look better, so why would decrease calories? Maybe it makes more sense to just pick a caloric intake and then look in the mirror after about 2 weeks and use that as a judgment as to whether or not I should increase or decrease calories.
The mirror is a factor as well, a lot of it depends on how quickly you are gaining weight, and what the weight is. If someone gains 10lbs in a month, it's way different than 10lbs in a year.
I know im kinda late but I Overbulked and I gain some muscle but I'm more on the fat side for a lot, 75 kg for ~1.62 cm, should I cut?
Does maintaining bodyweight also means maintaining workout volume?
Not necessarily. It’s typically WAY easier to maintain muscle than to build it. If you like where you are you can definitely dial back the volume and not lose much, if any, muscle.
But also gotta keep nutrition in check. You can’t start working out less but keep eating like you’re bulking and expect not to get fat.
What if i went from 16 percent to 20 perfect by “bulking” and then im sitting at 20 percent i maintain it for around 2-3 months then i have to cut down WHILE KEEPING AS MUCH MUSCLE AS POSSIBLE should i approach aggressive cutting (600-1000 kcal deficit) or should i start at around (300-600 deficit) and add a bit of cardio and slowly trying to cut while maintaining or even gaining some muscle cuz im a new lifter
You can usually cut from 20% bodyfat quite aggressively but it's really hard to answer individual questions like this for non clients as I just don't have enough info.
@@GVS yup I understand that. Ive come to the conclusion that i will go from 16 till 20% at moderate to slow pace then I’ll cut back to around 16 but this time i have more muscle. then just repeat this cycle forever. Lmao last like is a joke
Do you think we should eat less on rest days while bulking
Maybe slightly, but definitely shouldn't go down a ton.
I just cut from 190-180 over almost 3 months. I thought this would save muscle. But I think I went about it wrong. I look like i lost muscle. Should I have cut faster?
That's a pound a week approximately, a bit slow but not too bad. Probably some other factor.
Geoff, how tall are you in cm?
183
8:33 cut
Damn, your back is so rounded when you deadlift. Can you get away without any injuries doing that? It's just that I am extremely afraid of pulling with a rounded back. If I notice any kind of rounding, I just decrease the load.
(I apologise for my poor language, as I am from Kazakhstan.)
No problems. It's mostly upper back, and I've pulled millions of KG that way. Just how I'm built I guess. Definitely not for everyone. Most important is to learn how to BRACE.
@@GVS Would be interesting to know if, based on one's morphology (arm/back length, stance ?), it's alright (or even recommended) to deadlift with a rounded back or not. Personally, I feel like I can almost move no weight with a straight back.
16:05 the point i got..
Anyone catch the woman’s amazement at 15:45?
I am around 16 to 18 percent bodyfat my ultimate goal is aesthetics and strenght. Basically gaining as much muscle as possible while also improving strenght numbers. For reference just think of my goal physique as a natty version of david laid. And im currently eating in a 2-300 surplus while doing some cardio is it okay or should i change my calories or cardio?
Apparently not natty arms here too 🤣😂🤪
Should I bulk, I don’t know my actual body fat percentage, I have almost a flat stomach with a little bit of fat on the sides and I’m naturally skinny?
Sounds like you can bulk, but slowly.
@@GVS thanks a lot for the advices!
1000 kcal bulk :0 where does this advice to aggresively bulk come from? 1kg of muscle has like... 1200kcal? Even if we ecpect to gain 1kg of muscle per month (most of us won't gain that much), it's ~40kcal per day of surplus. Double, triple or even quadruple it to make up for the inefficiency in synthesizing new muscle tissue, it's still basically an order of magnitude less than 1000. Are there any papers that provide evidence based recommendations? The closest I've seen was on two groups, one of which ate ad libitum, and the other was instructed to force feed, and the conclusion was that force feeding lead to negligible extra muscle gains, but a lot of fat gains. So, right now I would say that even moderate bulking is unnecessary.
Where does that 1000 kcal number come from?
@@GVS 13:17 to 14:00, though you admit in blue (is it blue?) word cloud that it may be too aggressive and you speak about very lean individuals. Still, afaik there is no magic to lean people, they will simply get fat in a big surplus. The fact that they are lean right now means that their comfortable bf level is pretty low. Why not stay there, why overfeed?
@@marcinmichalski9950 It's assuming that they ALREADY want to bulk, if they are happy with their body they can just maintain.
I mention 1-2kg per month. Synthesizing muscle tissue is a BIT less expensive calorically than the "3500" calories per lb of fat, but they aren't too far off. 2kg at 3500kcal per pound is 15400kcal per month or 513 per day.
Anyway, as noted in the blurb, 1k calories per day is too much. 250-500 is a good range. I would only recommend 1k if someone was very lean, had minimal appetite and really needed a caloric kick in the pants...it wouldn't REALLY be 1k, I'd tell them to shoot for 1k and they'd fail...but be better off than just micromanaging things in the 200-500 range. Some people just need to EAT.
@@GVS About synthesizing bit - is it? By "raw ingredients" fatty tissue is ~6 times more energetic. I know that making muscles is not for free, but is it THAT expensive? Has anyone checked the exact numbers? Or is it just the collective empirical wisdom of the fitness industry hive mind? :D
@@marcinmichalski9950 Knew you'd ask about that! This claims 2700-2800
thestrongkitchen.com/blog/post/how-many-calories-does-it-take-to-build-a-pound-of-muscle
This claims 4600?
www.quora.com/How-many-calories-are-required-to-build-one-pound-of-muscle
Honestly, it probably varies. Because a lot of the energy is going to be lost as heat, and everyone is going to be different in terms of efficiency of building tissue.
Fat is the same, as it IS energy. But Muscle is a bit different because while it also IS energy (protein) it's also a lot harder to construct, so you can't just reverse engineer it and say "we got 700 calories from it, therefore is cost that much to build".
If you find anything, please let me know. The fact that there isn't a set number like "3500" for fat kinda tells me that it's gonna be a range.
Is he doing kneck curls with an empty juice carton between his head and a dumbell 🤣
Hello, if i do deficit do i need to change my training?
Probably not substantially. Perhaps slight reduction in volume but only if needed.
Thank u, btw your book helped me 1000%.
I have been on a clean weight gain diet about 3700calories a Day, and on a strict gym schedule for the last 18 months. I went from 72.5kg 16% to now 81.5kg 10.2% (caliper measured 4 Times over the span, by the same guy)
Now for the last 3-4 months I have been starting to "bulk" added more fat to the clean food via bearnaise and cream pasta etc. Still train with the same effort.
But I cant seem to be able to eat enough to gain more weight, im aiming for around 15% just to see how my performance will be affected.
Should i just add peanutbutter and eggs or would you recommend me to start to slam a gainer a Day? Cus i literally cannot physically eat any more.
43yo 184cm
For someone who just wants to look as big as fucking possible in clothes at 5'9, do you think its a viable strategy to aggressively bulk to 100 kg, then recomp at that weight for life?
Probably not. 90kg, maybe. But 100kg for a natural (I'm assuming) at 5 foot 9 is huge, you'll probably look like dung the first time you get there (20-25% body fat or higher)
How’s the journey going?
@@victormutta1115 Lol heaviest I got to was 212 lbs, and while I didnt stay at that weight long enough to recomp, the cons of being that heavy made it not even close enough to be worth pursuing.
My sleep went to shit (would stop breathing/choke in my sleep due to my neck being so much thicker/fat) so I would be exhausted all day. My knees and ankles would be in pain (in the military so 5 mile runs are routine for PT). Would spend much more money on food (5000 cals/day). My face was bloated and ugly as fuck lol, and while I was big, and would get compliments on my size (h
@@ck3125 Your comment cut off before it was finished, I think.
How tall are you
1.83m/6ft
@@GVS im 188 cm, can I expect to have 88 kg with 15%?
@@alish1885 lol how would I know?
Youre 200lbs and eat 3000? I'm surprised how much more I can eat than most lifters, but it's not the first.
The gyms where I live have been closed for 4-5 months and show no sign of opening soon, so i lost weight from inactivity and to make matters worse, i also got sick for a month or two. My bodyweight dropped to 155lbs, and now after a month doing mostly calisthenics with the odd light dummbbell, barbell, and bandwork work, the only training I can do, ive risen to 160-161 lbs, but my point is I'm maintaining such as low bodyweight on 3000- ~3200 or 3400. And its not like I'm jogging or doing strenuous aerobic work to counteract this high, relatively speaking, caloric intake.
I take my dog out for an hour walk, if that, 3xs week, sometimes only 2, is all the areobvic work i get, lol.
It's an estimation, I don't count strictly anymore.
Broo why would you put screwed up deadlift form in the first 30 sec when youre trying to catch people's attention. Rounded lower back while deadlifting, really? Why would you make half ppl watching quit at the beginning just to prove you can lift heavy at the expense of risking spine injury. No words..
Bro that was upper back rounding. Not a single study that shows it causes injury’s 🤷
A 1000 calorie deficit is not a good recommendation. If a female maintains weight on 1900 calories, you’re essentially telling her to eat 900 calories a day. That is not wise... at all...
It's not a general recommendation for all people, the deficit must be tailored to yourself. I say "cut as fast as you can while maintaining muscle mass", that's not going to happen at 900 calories.
I give a 500-1000 calorie range for a reason, obviously smaller individuals will be on the smaller side of that.
@@GVS OK. Seemed vague in the video.
Hey, a piece of suggestion .Try keeping the videos around 9-10 mins, long videos like these makes it bit boring to watch. Rather you could have divided this video into 2 parts and uploaded, would have made it more interesting. Anyway a good video.
P.S. i have the same pair of shoes. xd
Thanks, but more in depth topics require length. They are still packed with information. This isn't really going to be a channel with very short videos, I like having details and nuance and I think most viewers do as well. If I do what every other UA-camr is doing, to me that is a huge cop-out.
Keep the content in one video so it's easy to find and categorize.
Not everyone watches fitness videos like they're watching a cat video.
Damn, your back is so rounded when you deadlift. Can you get away without any injuries doing that? It's just that I am extremely afraid of pulling with a rounded back. If I notice any kind of rounding, I just decrease the load.
(I apologise for my poor language, as I am from Kazakhstan.)
No issues. It's upper back rounding, which is pretty safe. Will do a video on it