I've heard many times that as a woman I really go below 50g if fat for endocrine health, which is closer to 1g/kg for me. I fare well with that. Do you think it's significantly different for women and/or smaller people?
Yoo, same here (almost). 240 last December to 184 today. Estimated 6 lbs to go before end of the year, uncover the abs all the way. (Year long cut combined with training). Come Jan, going to hit a full year of clean bulking, goal to gain 15lbs in 12 months. So excited to get there I can barely wait.
Completed 6 months cut from Jan, lost 30lb was at 13%. Tried lean bulking, 4 months later gained 4lb muscle, 9lb fat at 17%. Started mini cut for 4 to 6 weeks at 1lb per week. Then bulk again up until may/June. Mini cut 4 to 6 weeks. Think there's better fatigue (both mental and physical) management with this method rather than big long cuts
Without counting calories, I’ve been doing a slow clean lean bulk over the last few months. It’s been going really well, I just have been watching to scale and adjusting week to week. Been gaining around 1 lbs per month.
Same same. People say it's slower progress than a more aggressive bulk and cut, but I think that's an illusion of progress due to the strength/intramuscular fat gains at higher bodyfat levels, and the faster weight loss during a cut. Having done aggressive cuts I now lean towards doing a slower cut to be in a more anabolic state and basically recomp.
@@cole_p_warren yea that’s how I feel too. My first cut I got a lot of extra strength but it was still during a lot of my regaining phase after not lifting for years so I’m sure it won’t be as pronounced since my general strength gain is much slower now even in a surplus haha
So my family and I are all tall and extremely lean. I've spent most my adult life around 175lbs at 6'6, somewhere around 8% body fat Over the last year I've been bulking and resistance training. Today, I weigh 215 (which is 20lbs heavier than I've ever weighed before) around 15% body fat. I'm bigger, stronger and look awesome. The year bulk worked for me!
Been training for 15 years but never did a proper bulk. Was always too concerned about my abs. Now at 36 and as personal trainer, I am on a 6 month bulk to maximize my natty potential before I hit 40. Will cut for the summer and repeat the process.
I like Eric Helms recommendation that you should bulk for a minimum of 4 times the length that you cut. So a 12 month bulk would earn you a 3 month cut. Menno Henselmans has suggested that a 4:1 rate should be a minimum, and really ideal would be 6:1. To achieve that without getting excessively fat, requires *very* lean bulking. A 6:1 would be like going on a 18 month (1.5 year) bulk and then cutting for 3 months
Not worth lol. I started lifting at about 160 skinny as hell 6’7 I went all the way up to 260 and I’ll tell you it sucked to be “big” as a number but feel either fat or shapeless. Now on a strict cut and switching to a slow forever bulk. Muscle with out being lean doesn’t do it for me personally.
I’m currently bulking, with a loose goal of 250lbs, I’m at 242ish @ 6’3, and my snoring is insane and walking upstairs sucks. Still doing cardio 3 days a week, but it still sucks. Can’t wait to drop weight in January, then I think the slow bulk will be better.
@ I’m down from 257 to 233 as of today. It’s hard because if you aren’t lean or big you feel like you are just fat and small haha. We’ll see it’s day 102 of my diet.
5:35 You really should have done a voice over edit here as anyone not looking at the screen just heard 0.6 Carbs and the rest Fats. That's a massive difference from the actual intended opposite.
Committed to a 14 months bulk. Did my fair share of mistakes along the way as it was my first time bulking. But I am satisfied with the progress. Currently at 16%bf cutting for two months, aiming for 10-12% so I can i initiate another year long bulk. Bulking is the way brothers.
Can you make a similar video on cutting? Just any tips you might have to share, how to keep maximum muscle mass while cutting and how long should the cut be for, thanks!
I used to hate cardio . But eventually realized that for me going on a long bulk while doing High Intensity/High Resistance Cardio helped me gain Muscle while not getting "too fat too quick"
I guess Mike Israetel disagrees with a year long bulking so I would LOVE to see you both doing a proper dialogue on that casting RP couch you have been regularly using, by defending and putting forward your arguments regarding against and for year long bulks. No throat punching allowed.
People give Mike Israetel way too much credence. He believes in a lot of things that aren't evidence based (like an over emphasis on the pump, for starters). I get the he's kind of won the UA-cam popularity game but I think people should really take a step back a bit and not treat his word like it's gospel
Giving me motion sickness at 2x speed with all the body movement haha I've been bulking at 1% a month since April and I've definitely preferred it over aggressive bulk mini cut cycles. Still about as lean as I would normally be midway through a 2%/month bulk
Increased 23 lbs in scale weight from 31 months ago from initially going on a bulk for four months and then attempting - and failing to stick with my cut, doing late night binges over and over again. It would be interesting to figure out the rate of muscle mass increase vs. fat mass increase over this time period.
Been training over 10 years and never properly bulked. Just recently started my first one (2 weeks in) and thought about doing it for a year then going on a slow cut to compete in 2 years 🤔
You can't train hard for an entire year. You might do 2-3 blocks of training where you can train hard enough to justify a bulk. Just eating on surplus for an entire year is counter productive. Maybe 2-3 blocks of 12 to 16 weeks for a year is doable.
I did a 4 year bulk from 132lbs to 205lbs at 5’11. The periods I wasn’t gaining consistent weight I noticed my strength wasn’t increasing. I pretty much have to be in a surplus to gain muscle
I’m 300lbs, I’m sure 2,500 cals is still cutting for me. I think I’m going to focus on building muscle and letting the fat come off slowly instead of focusing on a fat loss phase.
Dr. Mike Israetel tells us that we won't be able to train hard enough for such a long period of time. He says, in one of his videos, that he recommends 12 weeks of bulking, followed by a week of rest, 6 weeks of cut and then repeat the process again until satisfied (never). What do you say, Dr. Pak?
Love Mike but Id challenge the above claim. Not sure where the idea that you can’t train hard for >12 weeks comes from. Especially since you can make meaningful hypertrophy gains with just ~4 fractional sets per muscle group per week, even if you do much less on some weeks you’ll still grow
I see, I guess everybody has to figure out their body’s response to long periods of hard training on their own. I, for one, will certainly try to bulk and train hard longer than 12 weeks and I’ll see where that leads me. Thank you for the response!
Dr mike is referring to fatigue that accumulates from heavy lifting, and no point bulking if you aren't lifting heavy. You could just deload and eat at maintenance for 2 weeks ever 3 months to alleviate it assuming you're advanced enough to even accumulate fatigue in the first place
2 month in haven't even thought of cutting, the goal was always a year long bulk, i miss seeing my viens but thats ok, my diet has gotten more efficient so im not as bloated. I am constipated alot tho
Per my experience bulking straight for a year does not work. The body is not a machine. Going to failure each time takes a toll and systemic fatigue starts to accumulate. In addition the high carb load decreases insulin sensitivity, making continuous bulking less efficient (higher percent of the weight gained goes to fat vs muscle). Short mini cut periods of 4 to 6 weeks with calorie deficit slightly below maintenance are needed for every 3-4 months if bulking to give the body time to recover and reset insulin sensitivity. Of course I am talking from my own experience here as a 40 year old natural lifter.
The sooner and longer you can stomach the bulk the better from my experience with skinny fat. It was way easier to cut after too! Totally get it though - I didn’t want to put on weight either, so it’s do as I say not as I do advice!
Awesome, thank you both for your insight. Gonna finish what I started and see this cutting phase through. Currently around 163, shooting for 150-155. After that i’ll bring a bulk up to my coach and see if he’s on board.
@@BrianGomez-iu3fs I think your plan sounds good. Everyone has different preferences, but personally I really enjoy being leaner, I feel better and look a lot better in my opinion (and most women's opinion). So for me, starting a bulk from a leaner starting point is always better. Plus if you're relatively new to training properly, you can still gain some muscle even during your cuts, so definitely I think cutting first makes sense for most skinny-fat beginners or people just getting back into training after a break
Next year is basically going to be a bulk for me. Cutting right now, but seem to be hitting maintenance finally. Hopefully gonna get up to 220 lb next year
More or less exactly what I've been planning for 2025, currently in a deficit through Dec '24 then will transition to an extended lean bulk. I am thinking to have two, 1-month mini-cuts after every 5 months of lean bulking... not sure though versus 12 month lean bulk...
Whats about the daily caloric level, does just the overall weekly surplus matter or is IT Important the have everyday a surplus? Or just on training days?
For me i cant even figure out what my maintenance macros are. I have my calculator set to 2000 calories a day, 200g of protein, 67g of fat and 150 carbs. I typically never hjt 150g of carbs and i come real close to my fat alotment snd slways meet my protein eith a few grams left over or the past few weekends to cut calories ive been omly eating 150g of protein. I have anywhere from 300-600 calories left over every day. I just cant figure it out. Im 187 days in to whatever im doing and when i was eating zero carbs 100g of fat and 200g of protein (eggs, egg whites and ground beef) i leaned from 216 to 203lb and now adding carbs for glycogen and creatine im hovering around 207-209lb for about a month now. But like if you use that Paul Saladino macro estimator it says i siould be eating 2800 calories 160g of protein and the rest of the calories in carbs and fat. Idk how that possible for maintenance. I feel like id be fat as hell.
I'm not trying to be an athlete burning thousands and thousands of calories a day. I do Arnold splits essentially and 10-30 mins of light cycle cardio every day. It's weird I have defined ish abs down to my navel but I can't get rid of the under naval pouch and love handles.
Dr Pak, I decided to make 6:1 recomp cycle of 6 days bulking and training really hard plus 1 with a hard deficit to limit fat gain. What do you think of this approach?
Some extra motivation for trusting the lean bulk: I'm up 8lbs this lean bulk and have been hammering my lagging arms and shoulders. Even though my abs are a tiny bit blurrier, my arms are more vascular than ever.
@Jdm5299 it definitely does exist. Contrary to popular beliefs you can limit weight gain to 1-2lbs a month without tracking. It's what I do. You can take it far enough where the abs go, but no reason to rush there IMO.
@@ew-zd1th I do full body 3x/week. Each workout takes about 90 minutes, but that's given I'm doing supersets and myoreps to be time efficient. Besides just doing more arm volume, I've been working in higher rep ranges since going heavy would give me tendonitis and limit how much volume I can do. The myoreps help keep the intensity with the lighter weight. I also do arms before my main compounds (tricep before bench, curls before pullups, etc) to pre-exaust the muscles and make the compounds more arm biased. Hope this helps!
Paul carter has been posting on his stories that you dont need to be in a surplus to gain muscle. But he claims there 3 "interference factors" and refuses to say what they are. Any thoughts?
I’ve been slowly bulking since May, and it has resulted in some stretch marks on my lats and huge stretch mark on my adductors. Not sure how to avoid that.
If you are 11 feet 6 inches tall, you waist shouldnt be more than 3 inches...if you weight more than 320 lbs your protein income should be 13g minimal...i hope i got that right
It makes no sense to bulk for a year unless you are seriously underweight. I prefer to do short bulk and cut cycles. I think your best gains on a bulk come at the beginning and the same for cutting. The longer I go on either the worse the effects on my body. I'm not saying it's optimal but it works
As a 10 year maingainer... and having now bulked for two years, I'm scared to train in a deficit/maintenance again. Feel like i'm about to go back to barely treading water with my energy levels and muscle recovery. Currently my strength and stamina has NEVER been better, even with pull-ups despite being 40lbs heavier. My waist size hasn't changed at all.
Did really intend to say 0.6 g of carbs per kg of bodyweight or did you mistake them with fats.I am saying that because because you said 0.6 g of carbs per kg and then showed 0.6 g of fats on the screen?
Yeah I did. I put a little correction on screen and clarified in the video description too. Daily Macro Recommendations: Calories: 5-10% over TDEE Protein: 1.6-2.2g per kg of bodyweight Fat: ~0.6g per kg bodyweight Carbs: Remaining calories
![Lp. Сердце Вселенной #60 РОЖДЕНИЕ ЛОЛОЛОШКИ [Финал] • Майнкрафт](http://i.ytimg.com/vi/YoR0pAV9FVQ/mqdefault.jpg)
Daily Macro Recommendations:
Calories: 5-10% over TDEE
Protein: 1.6-2.2g per kg of bodyweight
Fat: ~0.6g per kg bodyweight
Carbs: Remaining calories
I've heard many times that as a woman I really go below 50g if fat for endocrine health, which is closer to 1g/kg for me. I fare well with that. Do you think it's significantly different for women and/or smaller people?
Milo just made a vid about increasing protein intake beyond the recommended amount, what do?
If I'm 70kg that's around 37g of fat a day? That's tough when I'm consuming 60g at the moment
I've been bulking for years. I need to start exercising and I'll be all set
I just finished shredding down to 12-14% body fat specifically so I can go on a long, *slooooooow* bulk.
@@Snyggyhow do you gain 0.17 per week 😭
Yoo, same here (almost). 240 last December to 184 today. Estimated 6 lbs to go before end of the year, uncover the abs all the way. (Year long cut combined with training). Come Jan, going to hit a full year of clean bulking, goal to gain 15lbs in 12 months. So excited to get there I can barely wait.
@peterspaulding4716 240 to 180 sounds like a fat loss journey not a cut...
False and homosexual
Completed 6 months cut from Jan, lost 30lb was at 13%. Tried lean bulking, 4 months later gained 4lb muscle, 9lb fat at 17%. Started mini cut for 4 to 6 weeks at 1lb per week. Then bulk again up until may/June. Mini cut 4 to 6 weeks. Think there's better fatigue (both mental and physical) management with this method rather than big long cuts
8 months into a bulk - can confirm, 100% worth it
"The Bulkfairy" 😂
Someone just got himself a new nickname.
Yes, that or I was also thinking, "The Incredible Bulk"
bulk for a lifetime for max gains
That's what I'm doing 🗣️🗣️
this is the way
the grizzly method
FULL
Also, don't exercise at all, to prevent conversion away from Type IIx fibres
Without counting calories, I’ve been doing a slow clean lean bulk over the last few months. It’s been going really well, I just have been watching to scale and adjusting week to week. Been gaining around 1 lbs per month.
Same same. People say it's slower progress than a more aggressive bulk and cut, but I think that's an illusion of progress due to the strength/intramuscular fat gains at higher bodyfat levels, and the faster weight loss during a cut.
Having done aggressive cuts I now lean towards doing a slower cut to be in a more anabolic state and basically recomp.
@@cole_p_warren yea that’s how I feel too. My first cut I got a lot of extra strength but it was still during a lot of my regaining phase after not lifting for years so I’m sure it won’t be as pronounced since my general strength gain is much slower now even in a surplus haha
So my family and I are all tall and extremely lean. I've spent most my adult life around 175lbs at 6'6, somewhere around 8% body fat Over the last year I've been bulking and resistance training. Today, I weigh 215 (which is 20lbs heavier than I've ever weighed before) around 15% body fat. I'm bigger, stronger and look awesome. The year bulk worked for me!
Get good orthotics for your shoes, from a 6'5 guy
Been training for 15 years but never did a proper bulk. Was always too concerned about my abs. Now at 36 and as personal trainer, I am on a 6 month bulk to maximize my natty potential before I hit 40. Will cut for the summer and repeat the process.
Anybody else just find Dr Pak suuuper charming and chill to listen to? It’s the calm laid-backness and the accent for sure.
I like Eric Helms recommendation that you should bulk for a minimum of 4 times the length that you cut. So a 12 month bulk would earn you a 3 month cut. Menno Henselmans has suggested that a 4:1 rate should be a minimum, and really ideal would be 6:1.
To achieve that without getting excessively fat, requires *very* lean bulking. A 6:1 would be like going on a 18 month (1.5 year) bulk and then cutting for 3 months
I recently found your channel, and I’m totally addicted! The editing is sick 🔥
older dudes at the gym told me i need to bulk to 250 and now this, feel like the universe is trying to tell me something
Not worth lol. I started lifting at about 160 skinny as hell 6’7 I went all the way up to 260 and I’ll tell you it sucked to be “big” as a number but feel either fat or shapeless. Now on a strict cut and switching to a slow forever bulk. Muscle with out being lean doesn’t do it for me personally.
@Graey yeah it'll feel like shit for a while but do it right and the gains might be worth it
I’m currently bulking, with a loose goal of 250lbs, I’m at 242ish @ 6’3, and my snoring is insane and walking upstairs sucks. Still doing cardio 3 days a week, but it still sucks. Can’t wait to drop weight in January, then I think the slow bulk will be better.
@ I’m down from 257 to 233 as of today. It’s hard because if you aren’t lean or big you feel like you are just fat and small haha. We’ll see it’s day 102 of my diet.
@@ryantinker5973 im only 220 rn and walking up stairs is so ass lol
Bulking with nutrition is the optimal combo is what I'm taking from this. It really makes sense.
5:35 You really should have done a voice over edit here as anyone not looking at the screen just heard 0.6 Carbs and the rest Fats. That's a massive difference from the actual intended opposite.
THAT’S WHAT YOU GET FOR NOT LOOKIN AT THE SCREEN PAL 😎
@Dr__Pak Fair enough. It is nearly impossible for us to take our eyes off of you!
I'm bulking, eating as much as i can and I never felt better in my life.
I love really long bulks and brief cuts for the next bulk. Love being in a state of huge with some visible abs
Committed to a 14 months bulk. Did my fair share of mistakes along the way as it was my first time bulking. But I am satisfied with the progress. Currently at 16%bf cutting for two months, aiming for 10-12% so I can i initiate another year long bulk. Bulking is the way brothers.
Can you make a similar video on cutting? Just any tips you might have to share, how to keep maximum muscle mass while cutting and how long should the cut be for, thanks!
Im 5 months in and loving the results so far.
I used to hate cardio . But eventually realized that for me going on a long bulk while doing High Intensity/High Resistance Cardio helped me gain Muscle while not getting "too fat too quick"
Absolutely fantastic video man thanks a lot. Stuff I already knew but just good to hear it again! Keep up the awesome work.
The content is so nice. I watched it twice. 💪
* Me watching having been bulking for the past 4 years
Looking forward to the Dr Pak cut for next summer
Summer 2089 baby HERE WE COME
Been bulking since september! Gained about 20lbs and my lifts are significantly up. DONT BE SCARED OF THE BULK, and let it donits thing!
The “Bulk Fairy” 😂😂😂 love it!!!
6 months in and filled out some shirts that used to be baggy 💪🏼
perma-bulk crew 💪
Waist in cm should be around half my height in cm? Best start growing again in height, then.
Been bulking since August 2023, I have put on crazy gains
10 months into my 1 year bulk as a natural! Next two months I’m slowly transitioning into a “maintenance” cut… or “maingaining”
I guess Mike Israetel disagrees with a year long bulking so I would LOVE to see you both doing a proper dialogue on that casting RP couch you have been regularly using, by defending and putting forward your arguments regarding against and for year long bulks. No throat punching allowed.
People give Mike Israetel way too much credence. He believes in a lot of things that aren't evidence based (like an over emphasis on the pump, for starters).
I get the he's kind of won the UA-cam popularity game but I think people should really take a step back a bit and not treat his word like it's gospel
@@clutch44444 So you're saying you gained the same lbm in 12 weeks vs 24 weeks?
Mike Israetel had a complete dogshit physique with huge legs before throwing a bunch of PEDs at his commie face lol
This is my plan, started in January at 150lb, plan on bulking until January and then go on a cut, currently sat around 175lb
Giving me motion sickness at 2x speed with all the body movement haha
I've been bulking at 1% a month since April and I've definitely preferred it over aggressive bulk mini cut cycles. Still about as lean as I would normally be midway through a 2%/month bulk
Why did I see some nesquik video clip when he said to eat carbs LOL😂
I've been planning to start my cut for the last 10 years.
Increased 23 lbs in scale weight from 31 months ago from initially going on a bulk for four months and then attempting - and failing to stick with my cut, doing late night binges over and over again. It would be interesting to figure out the rate of muscle mass increase vs. fat mass increase over this time period.
Excellent video
Been training over 10 years and never properly bulked. Just recently started my first one (2 weeks in) and thought about doing it for a year then going on a slow cut to compete in 2 years 🤔
Off season for another 26 months before prep phase. Les go!
You can't train hard for an entire year. You might do 2-3 blocks of training where you can train hard enough to justify a bulk. Just eating on surplus for an entire year is counter productive. Maybe 2-3 blocks of 12 to 16 weeks for a year is doable.
I did a 4 year bulk from 132lbs to 205lbs at 5’11. The periods I wasn’t gaining consistent weight I noticed my strength wasn’t increasing. I pretty much have to be in a surplus to gain muscle
I’m 300lbs, I’m sure 2,500 cals is still cutting for me. I think I’m going to focus on building muscle and letting the fat come off slowly instead of focusing on a fat loss phase.
I dono bro, I can't really take advice from someone that clickbaits thumbnails and preaches info but has never looked like zyzz.
Zyzz took a gram of tren a week.
Dr. Mike Israetel tells us that we won't be able to train hard enough for such a long period of time. He says, in one of his videos, that he recommends 12 weeks of bulking, followed by a week of rest, 6 weeks of cut and then repeat the process again until satisfied (never). What do you say, Dr. Pak?
Love Mike but Id challenge the above claim. Not sure where the idea that you can’t train hard for >12 weeks comes from. Especially since you can make meaningful hypertrophy gains with just ~4 fractional sets per muscle group per week, even if you do much less on some weeks you’ll still grow
I see, I guess everybody has to figure out their body’s response to long periods of hard training on their own. I, for one, will certainly try to bulk and train hard longer than 12 weeks and I’ll see where that leads me. Thank you for the response!
Maybe for enhanced people? Dunno mate i'm stuck at 25% fat percent, so no bulk for me. Stupid night shift...it ruins sleep and diet in one swoop
his mesocycle stuff is mostly made up, he's taken powerlifting priciples and pretends it works exactly the same for hypertrophy
Dr mike is referring to fatigue that accumulates from heavy lifting, and no point bulking if you aren't lifting heavy. You could just deload and eat at maintenance for 2 weeks ever 3 months to alleviate it assuming you're advanced enough to even accumulate fatigue in the first place
2 month in haven't even thought of cutting, the goal was always a year long bulk, i miss seeing my viens but thats ok, my diet has gotten more efficient so im not as bloated. I am constipated alot tho
Did you drop the bottom box at 13:25? 😆
Per my experience bulking straight for a year does not work. The body is not a machine. Going to failure each time takes a toll and systemic fatigue starts to accumulate. In addition the high carb load decreases insulin sensitivity, making continuous bulking less efficient (higher percent of the weight gained goes to fat vs muscle). Short mini cut periods of 4 to 6 weeks with calorie deficit slightly below maintenance are needed for every 3-4 months if bulking to give the body time to recover and reset insulin sensitivity.
Of course I am talking from my own experience here as a 40 year old natural lifter.
Dying to fucking bulk. I’m “Skinny Fat” and in the middle of my second cutting phase to get to a better BF%
The sooner and longer you can stomach the bulk the better from my experience with skinny fat. It was way easier to cut after too! Totally get it though - I didn’t want to put on weight either, so it’s do as I say not as I do advice!
If you just bulk, you'll gain some bodyfay but a ton of muscle so when you cut back down to your current weight your abs will pop through more.
Awesome, thank you both for your insight.
Gonna finish what I started and see this cutting phase through. Currently around 163, shooting for 150-155. After that i’ll bring a bulk up to my coach and see if he’s on board.
@@BrianGomez-iu3fs I think your plan sounds good. Everyone has different preferences, but personally I really enjoy being leaner, I feel better and look a lot better in my opinion (and most women's opinion). So for me, starting a bulk from a leaner starting point is always better. Plus if you're relatively new to training properly, you can still gain some muscle even during your cuts, so definitely I think cutting first makes sense for most skinny-fat beginners or people just getting back into training after a break
Why cut when there's nothing to reveal. You should bulk if you're skinny fat, not cut !!!
Next year is basically going to be a bulk for me. Cutting right now, but seem to be hitting maintenance finally. Hopefully gonna get up to 220 lb next year
Jokes on you, been continuously bulking since the 90s
What's your opinion on Eric Bugenhagen? He is a tank and eats much less protein than you recommend.
Also takes PEDs
Anyone else see Paul Carters post on bulking today? "Bulking is useless for growth" I'm guessing he means if you already have a fairly high % of bf...
5:23 That's the same pudding that i usally eat.
When you say Waist, do you mean the true waist or the belly button line? There is a 13cm difference between the two for me.
Needed this!
Dr Pak out here being a permabulker
I am on that 20 year bulk you feel me.🙃
What would you change for a 50.yo intermediate trying to do this?
More or less exactly what I've been planning for 2025, currently in a deficit through Dec '24 then will transition to an extended lean bulk. I am thinking to have two, 1-month mini-cuts after every 5 months of lean bulking... not sure though versus 12 month lean bulk...
Crazy how this justifies my recent decision to go on a mega bulk, does this make me a Doctor?
Going on 3 years (and still going) of a slow bulk 👍 can not recommend enough!
Also did the pineapple drop? I’m dying to know 13:25
Bulking/cutting isn't an exact science, just go with what feels right (as long you're not yo-yoing every week).
Did you say waist in cm = to half height in cm?
So if I’m ~178cm tall I’m ok with up to ~88cm waist?
Where does Dr Pak train? I want to be his friend
Can you keep bulking if you are at 20 percent bodyfat and weighing a little over 200 pounds already?
I decided to do a year-long bulk. 8 months in. 8kg up
Is the year round bulk only beneficial for hypertrophy or can it also benefit strength ?
as a 205cm tall skinny dutch person my bulk is 6000 calories, wouldnt it be better to just go on tren for a year.
Whats about the daily caloric level, does just the overall weekly surplus matter or is IT Important the have everyday a surplus? Or just on training days?
For me i cant even figure out what my maintenance macros are. I have my calculator set to 2000 calories a day, 200g of protein, 67g of fat and 150 carbs. I typically never hjt 150g of carbs and i come real close to my fat alotment snd slways meet my protein eith a few grams left over or the past few weekends to cut calories ive been omly eating 150g of protein. I have anywhere from 300-600 calories left over every day. I just cant figure it out. Im 187 days in to whatever im doing and when i was eating zero carbs 100g of fat and 200g of protein (eggs, egg whites and ground beef) i leaned from 216 to 203lb and now adding carbs for glycogen and creatine im hovering around 207-209lb for about a month now. But like if you use that Paul Saladino macro estimator it says i siould be eating 2800 calories 160g of protein and the rest of the calories in carbs and fat. Idk how that possible for maintenance. I feel like id be fat as hell.
I'm not trying to be an athlete burning thousands and thousands of calories a day. I do Arnold splits essentially and 10-30 mins of light cycle cardio every day. It's weird I have defined ish abs down to my navel but I can't get rid of the under naval pouch and love handles.
What about fat cell. Accumulation, do you get more fat quicker after a bulk?
Dr Pak, I decided to make 6:1 recomp cycle of 6 days bulking and training really hard plus 1 with a hard deficit to limit fat gain. What do you think of this approach?
Your body will take you off a bulk at some point.
Not necessarily on purpose but we have our eves and flows.
Some extra motivation for trusting the lean bulk: I'm up 8lbs this lean bulk and have been hammering my lagging arms and shoulders. Even though my abs are a tiny bit blurrier, my arms are more vascular than ever.
Lean bulk doesn't exist, man. Let the abs go for a bit. When you cut, you'll be a succulent horseman
@Jdm5299 it definitely does exist. Contrary to popular beliefs you can limit weight gain to 1-2lbs a month without tracking. It's what I do. You can take it far enough where the abs go, but no reason to rush there IMO.
Thats very good Brother, how Long are you Training? And what exactly are you doing for Arms ?
@@ew-zd1th I do full body 3x/week. Each workout takes about 90 minutes, but that's given I'm doing supersets and myoreps to be time efficient.
Besides just doing more arm volume, I've been working in higher rep ranges since going heavy would give me tendonitis and limit how much volume I can do. The myoreps help keep the intensity with the lighter weight.
I also do arms before my main compounds (tricep before bench, curls before pullups, etc) to pre-exaust the muscles and make the compounds more arm biased.
Hope this helps!
Without tracking? Sounds interesting :) @@cole_p_warren
Yeah, but I don't wanna have 0 visible muscle definition
Paul carter has been posting on his stories that you dont need to be in a surplus to gain muscle. But he claims there 3 "interference factors" and refuses to say what they are. Any thoughts?
Is that yuri marmerstein on your thumbnail
i think so!
I’ve been slowly bulking since May, and it has resulted in some stretch marks on my lats and huge stretch mark on my adductors. Not sure how to avoid that.
Jo... You bulked so long, that even your beard grew... :D
Winter just needs to last longer lol
All this talk of kilos and centimeters confused me. Can someone convert this to Hamburgers Per Football Field for us Americans?
Best I can do is Bald Eagles and stacked Coca Cola cans.
If you are 11 feet 6 inches tall, you waist shouldnt be more than 3 inches...if you weight more than 320 lbs your protein income should be 13g minimal...i hope i got that right
thumbnail... how much weight did the extra beard add???
You realise Warburtons wholemeal bread isnt a whole food or a health food??
I accidentally went a month without thinking ab bulking and I dropped 15 pounds 😭
It makes no sense to bulk for a year unless you are seriously underweight.
I prefer to do short bulk and cut cycles. I think your best gains on a bulk come at the beginning and the same for cutting. The longer I go on either the worse the effects on my body.
I'm not saying it's optimal but it works
I just got done bulking for 10 years. I think I went too far
1 year dirty bulk right? Right?
I just want that pirson body physique. Don't care if ym abs are fully visible just buff body and doing explosive movements.
Alex should have seen this instead of hopping on steroids right away
Only 0.6g of fat per kg of bodyweight? Isn't it too low?
As a 10 year maingainer... and having now bulked for two years, I'm scared to train in a deficit/maintenance again. Feel like i'm about to go back to barely treading water with my energy levels and muscle recovery. Currently my strength and stamina has NEVER been better, even with pull-ups despite being 40lbs heavier. My waist size hasn't changed at all.
Έλα, πες την αλήθεια, έστειλε η μαμά/μπαμπάς πίτες και ψάχνεις δικαιολογία γιατί γέμισε η κατάψυξη 🤣
Did really intend to say 0.6 g of carbs per kg of bodyweight or did you mistake them with fats.I am saying that because because you said 0.6 g of carbs per kg and then showed 0.6 g of fats on the screen?
Yeah I did. I put a little correction on screen and clarified in the video description too.
Daily Macro Recommendations:
Calories: 5-10% over TDEE
Protein: 1.6-2.2g per kg of bodyweight
Fat: ~0.6g per kg bodyweight
Carbs: Remaining calories
sumo bulk never ends.
The guy on the title picture used other strategy, than bulking…
I have been bulking for 50 years.
The Bulk Fairy lol 👏
Αδερφέ έκανα bulk 7 χρόνια κ από τότε έχω να φουσκώσω καλά τότε τα έκανα όλα