I used to be intrigued by Scott the video guy. Wondering what is hobbies might be and if he liked long walks by the beach, but now that I know he's a BMW guy, I know everything I need to.
At 285 lbs, bulking is fun. It's like Thanksgiving dinner every day. Though I was disappointedly informed that if no physical training of any kind is involved, it doesn't really count as "bulking" but rather good old fashioned gluttony.
9:26 I love that regardless of what generation you are from, if you train to get stronger, you most likely know about DBZ and the hyperbolic time chamber. That anime is a defining staple in all men's training journey / ideals if they were around the 90s as a kid or young adult. I was mind blown when an older gentleman told me my spiky black hair reminded him of Gohan while I was training. He then gut punched me and threw me down a mountain for survival training... Piccolo was him name, I think.
But is it really bad coz i don't have the distractions off for a cut just now, so i was thinking to go on a bulk, i dont have the best of the image but i thought i may as well deal with it.
I think for some people, myself including, it could be a good idea to cut down the time of the gain and fat loss phase or at least do a week or two of maintaining at the halfway point of said phase if it's longer than ~10 weeks. Makes it less tedious, it could potentially off set the diet and training fatigue and its just more fun. I usually pair it with my deload week and it works great!
At least for fat loss I’ve heard that technique being called the “Matador” method. Jeff Nippard (or Daddy Nipps) has a video on it. Definitely helps with the diet fatigue that happens at around six weeks
I really needed this. I finally got serious about losing weight last year. But I went on a 4 month cut and lost around 40 pounds. I didn’t feel particularly exhausted, but my gym workouts were stagnating and I definitely had way less energy in the gym. And after only like a month of a mini bulk, I tried cutting again and only lost 20 pounds in 4 months(~26% bf, no abs). I felt really discouraged and fell off. I gained another 20 pounds again. But now I’m equipped with this knowledge and won’t make the same mistakes.
It's like you are in my head. Was just thinking this week about when I should start a cut for summer and how long I should continue my bulk. Good shit as always
I know this is a more serious video but I don't even go to the gym and I find myself watching this guys vids (after watching some of his shorts randomly) because of his sense of humor.
Haha, yeah I feel you...I watched him for a month, and then I was like "Hell yeah I do this scientific fat loss phase diet stuff!" Then a few months into that I started feeling like "Damn this gym stuff seems pretty lit," now I'm lifting weights for the first time in my life. But it all started with me stuffing cheetos into my chubby gob while watching Mike just for entertainment value.
@@przemysawwalendowski7857 Bulking on a budget is a step and a half. My heart reaches out to poor bodybuilders. And no, not the Africans at 120kg and 188cm. That isn’t poor.
I already knew about bulking and cutting, but I didn't know about the maintenance phase that allows your body to recover so you can go bulking or cutting again. That's gonna be super useful for me. I've been training super hard since the very start of the year on both gym and muay thai practice, and I'm already feeling fatigued. Gained 3 kg in a month and a half, which exceeded my expectations and I'm super happy. Started the year at 70kg, now I'm at 73kg, gonna push hard until I hit 75kg. Then I'm gonna go maintenance for a couple weeks, and start bulking again to hit my goal of 80kg by july
🎯 Key points for quick navigation: 00:00:14 *🔍 Understanding when to bulk, maintain, or cut is essential for optimizing muscle gain and fat loss.* 00:00:57 *💪 The muscle gain phase focuses on building muscle but can lead to temporary fat gain and increased training fatigue.* 00:01:48 *🧠 A good body image and low training fatigue are prerequisites for successfully entering a muscle gain phase.* 00:02:40 *⏳ Recommended duration for a muscle gain phase is 12 to 20 weeks to achieve better results.* 00:02:55 *🌱 The maintenance phase allows for recovery from diet and training fatigue without major changes in body composition.* 00:03:39 *📉 Maintenance phases may feel unproductive as visible body changes are minimal.* 00:05:56 *⏰ Maintenance phases can last from 2 to 12 weeks, depending on fatigue levels from previous phases.* 00:06:23 *🔥 The fat loss phase aims to lose fat while retaining muscle, essential for maintaining a healthy physique.* 00:08:00 *🛑 Low diet and training fatigue are crucial to successfully starting a fat loss phase to avoid burnout.* 00:09:27 *🌪️ Successful fat loss phases require minimal distractions, allowing for focused dieting and training.* 00:11:05 *❓ To determine your next phase, consider which goal appeals most and whether you meet the necessary conditions.* 00:14:36 *💡 Women should be mindful of gaining weight during muscle gain phases, as it can be mentally challenging but is often minimal compared to muscle gain.* Made with HARPA AI
I have never had LOW diet fatigue IN MY LIFE! Its just different levels of starving vs. merely hungry. My maintenance calories feels like a goddamn diet to me.
Honestly this is kinda great advice for making progress on any type of goal you have. Try figuring out what maintenance/bulk/cut means for your worklife, your side projects, your relationships, or whatever area of your life you want to work on.
---> *_So a friend of mine watched this and still doesn't understand "why bulk"._* *_So here i am, watching your video so I can hear what you said that made this so hard for him to understand._*
The thing for women… I know many stress weight and look all the time… which doesn’t help their weight or look adding that stress… they really don’t need to stress weight within realistic standards. Like Mike was saying about girls “making the conscience decision” to bulk and be 5 pounds up. Guys will find most girls physically attractive in the body department in an extremely wide percentage of body fat. Not to mention that for women excess fat just tends to go to the lower half of their body and if a girl is working out… especially with today’s clothing… people don’t think it looks like you’re putting on fat. So don’t stress it because most guys have anywhere from a 15-20% body fat percentage swing depending on how it’s stored on your body that they’re going to do a double take on you. It’s all SELF administered pressure and stress. Guys on the other hand do have more confidence about “yeah I’m just gonna bulk up bro” but the body fat percentage swing of what women ACTUALLY find attractive (not going to get into the other factors like looking for security and such) and will double take is orders of magnitude smaller. No matter how much BS your fed women don’t find the ol’ beer gut “dad bod” attractive. Most don’t find men overly muscled attractive. So on and so forth. A much smaller “just right” frame. Realistically women have a 5-10% at most swing in body fat percentage that they find optimal and even that comes with further caveats.
Most women don't care about physical looks beyond the guys height or extreme overweight or underweight. Other things matter more to women like confidence, success, money etc. Men are programmed to bang fertile healthy wombs. So what you're saying may be true: women are more PHYSICALLY attracted to men in a smaller scale of bf%, but PHYSICAL attractiveness is generally no.1 on a man's list whereas it's way down the list for most women
I’m a 5’8 man at 26y old, I am currently around 15% bf looking for women around 25-30% bf range. - I don’t mind women being slightly bigger, can’t explain why, we all just have different preferences.* - I’ve met many martial artist friends who like slightly bigger women. Because we eat a lot of food when we train for hours a day. Bodybuilders might feel the same. - Whereas other men might be looking for 20% bf women. I think that’s too lean, but that’s just me, we all like different stuff. - For myself I’m probably aiming for 12-14% bf as wrestling and Thai boxing doesn’t require single digit bodyfat. I’ve been told many women like this as well. I go to the gym 2x/week and do full body exercises. I’ll never look like Arnold and I’m okay with that.
@Grady-sk8iw There’s always one of you out there. With one of you I mean mentally challenged people. The subject was “body fat for women”. Not “what does Grady think after a six pack of beer”.
The half a pound a week is more mentally acceptable for me. Thank you for that fresh outlook. It’s hard as a 5’ and 52 yo woman to accept a “bulk phase” for the reasons you have mentioned Thanks
So glad to see a video like this where the answer isn't "when you can see your abs" or "when you hate how you look". Those can be good indicators but this lecture has really helped me think about what's next for me just as I'm closing in on my goal weight. Thanks Mike, super informative and funny as hell
Can we get a video on the balance phase? Essentially how to train to maintain muscle without gaining fat and focus on other priorities (e.g. other sports or just general lifestyle interest in not focusing a lot on training)
The idea of "what do you think would be best for you personally right now?" has been by far the most helpful. Excellent guideline layouts for each phase. 10/10. DR. MIKE BAYBEE
@Antonio_Serdar I'm trynna get to 200 as a benchmark I have fairly good muscle mass so should look a lot better at that weight. Would eventually want to cut down to the 180s
Beginner question: if I'm transitioning directly from my first fat loss phase into my first lean bulk phase and I'm not experiencing a lot of diet fatigue or insane cravings, should I still do an extended maintenance phase before starting the lean bulk, or will the lean bulk phase essentially serve to re-sensitize my body at my new lower bodyweight? Thank you as always, Dr. Mike! You're the best!
Extended maintenance, in this context, is for mental comfort. It's a break. As long as that's fine you're good to go. The most important thing to remember about all of this is that very few things are hard rules, most are meant to bend and shape in the manner most efficient for the individual.
love this video! I also watched the "full year plan" the other day! also exceptional ideas and concepts! you should really look into doing like, and ebook og interactive planer or something like that! I think a lot of people would love that! a yeah planer (and you can add og skip weeks if need be) plus your app with meso cycles... so you have like one big plan that tells you waht to do.. that would be the ultimate tool :D anyways keep up the good work!
I’m at the tail end of my bulk phase and I rewatched this video to see if I should stop early. My joints ache and I feel like it’s hard to eat more food lol. But all it did was motivate me to finish..just two weeks left!!!
Assuming the following: - a fairly clean diet 90% of the time & sleep is dialled in - weight gain of half a pound per week - 12 weeks of bulking - 1.2 g of protein per lbs of bodyweight daily What is the ratio of fat to muscle gained one can expect during this period? And assuming - a fairly clean diet 95% of the time and sleep is dialled in - 1.2 g of protein per lbs of bodyweight daily - weight loss of 1 pound per week - 8 weeks of cutting What is the muscle to fat loss ratio one can expect? Obviously both answers will be influenced by genetics and other factors, but what’s the average?
I don't know what phase I was in, but I increased protein and cut out the garbage for 6 months while working out 4 times a week. I dropped 32lbs. I'm super happy I did it. Would like to maybe lose 10 lbs more(still summer), then get to bulking to build more muscle.
Hi Mr Dr Mike, I finally got some Versa gripps pro™ but other than back day and deadlifts I'm not sure if they could be implemented into any other workouts. A guide on using them and straps in general would be a cool vid. Many thanks, nick-no6pi
Great video as always, but I was hoping it might give some guidance to what body fat percentages should be considered for each phase as well. I'm at that awkward bulk or cut range of about 18/19% BF. I think over 20% bf isn't metabolically healthy, but I also wanna get massive lol. Done a few cut and maintenance phases and dropped from 26% to 18% - aiming for 15%
@@martinrogergagnon yeah, that's what I've been doing since Beginning of January, was planning to stay in a cut for another 6 to 8 weeks and see what things are saying then
I lost a bunch of weight over the last few months , went from 5’11 195 high body fat to 168 with 10-15%ish body fat, and hadn’t originally planned to bulk but now that I know how to properly maintain a prolonged calorie deficit I’m not afraid of gaining a little fat to put on muscle bc I know exactly how to get it off once I’m ready to cut again
Seems like the moment I turned 35 I gained 30lbs. Granted it coincided with some of my most intense training and gained some muscle in the process. But as I've been cutting it seems like the muscle is disappearing faster than the fat and I look like garbage. It's depressing. Trying to keep up on my macros - very protein focused. Just being patient and hoping things turn out better as I continue.
Last year, a dedicated myself to lose weight with diets like keto carnivore etc... without training. I'm paying the price this year because I lost a ton of muscle, and gain a ton of fat, without getting to the weight I wanted, because I have less and less calorie intake. This year I'm in the "fuck it" mode, I'm training for hypertrophy and having a balance diet. I'm bloated because of the oats, but I'll push through it. It's true you have to be emotionally mentally balance to gain when you want to actually cut, but I need muscle to eat a normal diet and reset my metabolism. I will cut later when I know my calorie intake would not decrease. I'm also walking apart from my training and trying to do 10,000 daily to get better on my resting hb. I'm 34, looking great, but I need to tweak my body, and it's by building muscle. Can't wait to see where the next two years would take me, where I eat a pizza on a weekend and not gain shit because would be part of my macros!
When bulking for 2 months I've gained less than 1 Kg of muscle, and almost 4 Kg of fat. When cutting I've reduced I think apr. 2 Kg of fat and gained about 0,3 Kg of muscle. I measure it at tanita scale and I know it might not be super accurate, but I just compare reads from the same device so it is still something to relate to.
Tough one. Been cutting on and off since before last fall, with a couple maintenance breaks. Started Arm wrestling September, cutting is not conducive to the rigors of adapting to that training. Haven't "bulked" in nearly a decade. Not ready for the fat gain that would come from a bulk, but the extra calories are what I need to recover from what I'm doing (not making good progress imo). Competition last week made weight which is 7 lbs shy of my actual goal weight but here I am 20 lbs over my goal weight a week later. Two months till another comp if I choose to do it, would be nonstop cutting to lower class and my goal weight, or maintain weight to stay where I am at right now, at most gain 5 lbs which I could cut a few lbs of water for weigh in. At the rate I'm going wouldn't be competitive in either class, I was hoping being new to this sport would allow me to build some strength in areas I previously haven't trained even with a caloric deficit, but it just leaves me with pain that doesn't heal quickly.
Rest got cut off here's short addition. I was thinking I should maintain for now and return to my cut later on before doing a serious strength gaining bulk. But what I want to do is the latter, just struggling to handle the pain with this training and lack of healing progress. Left is significantly more capable than right now because of some tweaks and insertion pains.
Dr. Mike, is it a good idea to pair a 12 week meso of hypertrophy focused training (12 rep range) with bulking and then, after a deload, follow that with 12 weeks of strength focused training (say 4-6 rep range) coupled with a cut and do this back and forth over years? Also thank you for all your guidance, huge fan, I’ve literally watched hundreds of hours of your videos.
Im 87kg and im pretty much staying where i am, i want to very slowly add quality muscle but keep my low body fat, so if i can get to 90kg in the next year i will be very happy
Easy way for me Bulk = 1 clean meal for nutrients, 1 dirty meal for calories, 1 protein shake, increase carbs from bread and starches Cut = 2 clean meals, 1 protein shake, decrease carbs from breads and starches, only from fruit and veg
Hey Mike, could you do a video that digs into the biomechanisms of "diet fatigue"? I know that some component of that term is psychological, but what contributes to it physiologically? Can we predict metabolic adaptations with any degree of certainty? Or is it so variable according to genetics and other immeasurable factors like stress that it's a complete crapshoot?
These things depend on personal goals off course. With less than 3 kg weight gain during my yearly winter bulk i also added 20kg to my bench pr, 30kg to squat and 10kg to deadlift.. So i dont mind the little extra fat gain..
I truly think the story about Hector (we should call him "Hector Estevéz - sounds cool) and Debbie (insert generic american surname here) deserves a book, followed up by a B-Movie. Starring Dr. Mike as the background story teller, who only shows up as a shadow in the dark with a black coat and a black fedora... and any cheap banderas-knock-off we can find to keep the costs low. Gonna be lit!
I've learned here that the maintenance phase is super important which per definition occurs between bulk and cut, namely to prepare for the cut, after having a bulk.
Not just between bulk and cut, but also between cut and bulk. After cutting your maintenance intake is lower then when you started so I use that maintenance phase to redefine the baseline.
Okay, so I have a bit of an interesting question. Can training fatigue in some capacity cause the body to allocate resources to recovery as a priority over losing body fat while in a caloric deficit on it’s own? Just happened upon this video while mid cut, and decided to take an emergency deload as a precaution, as it appears where I am about 6 weeks into the deficit, I am starting to see a pretty huge weight loss plateau at about 18-19% bf, but training recovery is still happening about 4 days into the deload, and the desire to train is coming back with a vengeance. Sleep is about as good as it can get for being halfway through a cut, so I do not believe that is a stressor.
As the 0.1% women watching Dr. Mike, I sincerely appreciate when you bring up little bits of advice for the women who love bodybuilding and want to get jacked
Hello Dr. Mike. I heard in one podcast that you also do Jiu Jitsu. Can you do a video about combining bodybuilding and martial arts? There are a lot of unclear information on the internet, whether it will slow down your gym progress.
About maintain I think that , if you already have a good physique, is completely fine cuz a maintain diet is easy, or if you need to take a break of Doing bulk and cut, cuz is hard eating a lot or starving.
Learning the word "bulk" has redefined my approach to falling off a diet.
you defo have been holding on to that one for a while
😂😂
next learn the word haircut bro if youre anything like your prof pic
@pepper3244 why is this comment necessary?
I prefer "cultivating mass"
Move your wedding ,im on a cut
😂right??
This is the way.
🤣🤣🤣
I used to be intrigued by Scott the video guy. Wondering what is hobbies might be and if he liked long walks by the beach, but now that I know he's a BMW guy, I know everything I need to.
Go snath the boy fast😊
Definitely doesn't use his blinker. I hate him now.
And he doesn’t change the oil enough.
What’s that supposed to mean 😂 There are good BMW people out here!
I feel bad for him if he’s a BMW guy, cars probably always broke down in the shop
That ending had me fucking rolling on the floor goddam 😂
where you actually on the floor?
...and where was Hector, one might ask!@@YonzyTV
Get up it’s dirty down there
Lmao same
daam debbie!!
At 285 lbs, bulking is fun. It's like Thanksgiving dinner every day. Though I was disappointedly informed that if no physical training of any kind is involved, it doesn't really count as "bulking" but rather good old fashioned gluttony.
just perfect timing. Im 7lbs away from my goal weight. already lost 20lbs since nov 8.
@@TheDreamOfATree will do brother🫡🫡
Awesome bro, proud of you. Keep going.
So how did you do it?
9:26
I love that regardless of what generation you are from, if you train to get stronger, you most likely know about DBZ and the hyperbolic time chamber.
That anime is a defining staple in all men's training journey / ideals if they were around the 90s as a kid or young adult.
I was mind blown when an older gentleman told me my spiky black hair reminded him of Gohan while I was training.
He then gut punched me and threw me down a mountain for survival training... Piccolo was him name, I think.
It’s crazy this channel is free! Hilarious and informative.
That body image concept on the muscle gain phase tho...that hit home. Have abandoned a few errant, premature "bulks" for that very reason. Solid!
But is it really bad coz i don't have the distractions off for a cut just now, so i was thinking to go on a bulk, i dont have the best of the image but i thought i may as well deal with it.
The timing of these videos is a God send
More like Algorithm send
God is in control of the algorithm. HE made the algorithm. 😂@@haythemoueslati3211
Hilarious and helpful explanation! Thanks!
Love your humor😂
Who is the legend that's going to put all of Dr. Mike's analogies and rants into a single video?? Scott, you're sitting on a gold mine here.
The Vegeta / Trunks analogy gave me the best visual. Thank you & I finally subscribed aftet like 19 videos. My bad 💪🏾
The jokes are dope. They make the information really land.
Guess what didnt land
@@dudster_ your jokes?
@@Combba6 flight 11
I think for some people, myself including, it could be a good idea to cut down the time of the gain and fat loss phase or at least do a week or two of maintaining at the halfway point of said phase if it's longer than ~10 weeks.
Makes it less tedious, it could potentially off set the diet and training fatigue and its just more fun. I usually pair it with my deload week and it works great!
At least for fat loss I’ve heard that technique being called the “Matador” method. Jeff Nippard (or Daddy Nipps) has a video on it. Definitely helps with the diet fatigue that happens at around six weeks
@@urmomsoldballs Good to know! I'm definitely gonna watch Daddy Nipps video on it
Soy Héctor y apruebo este mensaje.
😂
Yo tambien
What a fantastic analogy with the hyperbolic time chamber👏🏼
I really needed this. I finally got serious about losing weight last year. But I went on a 4 month cut and lost around 40 pounds. I didn’t feel particularly exhausted, but my gym workouts were stagnating and I definitely had way less energy in the gym. And after only like a month of a mini bulk, I tried cutting again and only lost 20 pounds in 4 months(~26% bf, no abs). I felt really discouraged and fell off. I gained another 20 pounds again. But now I’m equipped with this knowledge and won’t make the same mistakes.
It's like you are in my head. Was just thinking this week about when I should start a cut for summer and how long I should continue my bulk. Good shit as always
These recent videos are fire 🔥
I know this is a more serious video but I don't even go to the gym and I find myself watching this guys vids (after watching some of his shorts randomly) because of his sense of humor.
Time to get in the gym then!
Haha, yeah I feel you...I watched him for a month, and then I was like "Hell yeah I do this scientific fat loss phase diet stuff!" Then a few months into that I started feeling like "Damn this gym stuff seems pretty lit," now I'm lifting weights for the first time in my life. But it all started with me stuffing cheetos into my chubby gob while watching Mike just for entertainment value.
Don't blame you lmaooo the jokes are worth it even if I already know the info 😂
I believe these are all filmed in a locker room for legal technicality reasons 😀
Idea for a video - diet strategies for powerlifters who need to stay in a weight class
I love you Mike.
To bulk or not to bulk; that is the question
Some people say it depends on your goals and preferences, but I say it depends on how much pepperoni you can afford ;)
Always bulk! Almost always.
The answer is bulk 😝
Love handles are still fat, Fatty!!!
@@przemysawwalendowski7857
Bulking on a budget is a step and a half.
My heart reaches out to poor bodybuilders.
And no, not the Africans at 120kg and 188cm.
That isn’t poor.
I already knew about bulking and cutting, but I didn't know about the maintenance phase that allows your body to recover so you can go bulking or cutting again. That's gonna be super useful for me. I've been training super hard since the very start of the year on both gym and muay thai practice, and I'm already feeling fatigued. Gained 3 kg in a month and a half, which exceeded my expectations and I'm super happy. Started the year at 70kg, now I'm at 73kg, gonna push hard until I hit 75kg. Then I'm gonna go maintenance for a couple weeks, and start bulking again to hit my goal of 80kg by july
🎯 Key points for quick navigation:
00:00:14 *🔍 Understanding when to bulk, maintain, or cut is essential for optimizing muscle gain and fat loss.*
00:00:57 *💪 The muscle gain phase focuses on building muscle but can lead to temporary fat gain and increased training fatigue.*
00:01:48 *🧠 A good body image and low training fatigue are prerequisites for successfully entering a muscle gain phase.*
00:02:40 *⏳ Recommended duration for a muscle gain phase is 12 to 20 weeks to achieve better results.*
00:02:55 *🌱 The maintenance phase allows for recovery from diet and training fatigue without major changes in body composition.*
00:03:39 *📉 Maintenance phases may feel unproductive as visible body changes are minimal.*
00:05:56 *⏰ Maintenance phases can last from 2 to 12 weeks, depending on fatigue levels from previous phases.*
00:06:23 *🔥 The fat loss phase aims to lose fat while retaining muscle, essential for maintaining a healthy physique.*
00:08:00 *🛑 Low diet and training fatigue are crucial to successfully starting a fat loss phase to avoid burnout.*
00:09:27 *🌪️ Successful fat loss phases require minimal distractions, allowing for focused dieting and training.*
00:11:05 *❓ To determine your next phase, consider which goal appeals most and whether you meet the necessary conditions.*
00:14:36 *💡 Women should be mindful of gaining weight during muscle gain phases, as it can be mentally challenging but is often minimal compared to muscle gain.*
Made with HARPA AI
I have never had LOW diet fatigue IN MY LIFE! Its just different levels of starving vs. merely hungry. My maintenance calories feels like a goddamn diet to me.
How many calories is your maintenance?!
same, and my maintenance is high
Same dude. Fucking hate it. But bulking is easy
@@stevenson9605 The eating is easy, actually gaining muscle is harder than any diet.
Honestly this is kinda great advice for making progress on any type of goal you have. Try figuring out what maintenance/bulk/cut means for your worklife, your side projects, your relationships, or whatever area of your life you want to work on.
14:37 The greatest monologue in the history of RP.
15:47 I almost spit my Redbull all over my computer. Thanks bro lmfao
---> *_So a friend of mine watched this and still doesn't understand "why bulk"._*
*_So here i am, watching your video so I can hear what you said that made this so hard for him to understand._*
Holy shit that bit at the end with "Hector" Dr. Mike was hilarious, you never fail to make me laugh
The thing for women… I know many stress weight and look all the time… which doesn’t help their weight or look adding that stress… they really don’t need to stress weight within realistic standards.
Like Mike was saying about girls “making the conscience decision” to bulk and be 5 pounds up. Guys will find most girls physically attractive in the body department in an extremely wide percentage of body fat. Not to mention that for women excess fat just tends to go to the lower half of their body and if a girl is working out… especially with today’s clothing… people don’t think it looks like you’re putting on fat. So don’t stress it because most guys have anywhere from a 15-20% body fat percentage swing depending on how it’s stored on your body that they’re going to do a double take on you. It’s all SELF administered pressure and stress.
Guys on the other hand do have more confidence about “yeah I’m just gonna bulk up bro” but the body fat percentage swing of what women ACTUALLY find attractive (not going to get into the other factors like looking for security and such) and will double take is orders of magnitude smaller. No matter how much BS your fed women don’t find the ol’ beer gut “dad bod” attractive. Most don’t find men overly muscled attractive. So on and so forth. A much smaller “just right” frame. Realistically women have a 5-10% at most swing in body fat percentage that they find optimal and even that comes with further caveats.
Most women don't care about physical looks beyond the guys height or extreme overweight or underweight.
Other things matter more to women like confidence, success, money etc. Men are programmed to bang fertile healthy wombs.
So what you're saying may be true: women are more PHYSICALLY attracted to men in a smaller scale of bf%, but PHYSICAL attractiveness is generally no.1 on a man's list whereas it's way down the list for most women
Love a detailed comment/analysis
I’m a 5’8 man at 26y old, I am currently around 15% bf looking for women around 25-30% bf range.
-
I don’t mind women being slightly bigger, can’t explain why, we all just have different preferences.*
-
I’ve met many martial artist friends who like slightly bigger women.
Because we eat a lot of food when we train for hours a day.
Bodybuilders might feel the same.
-
Whereas other men might be looking for 20% bf women.
I think that’s too lean, but that’s just me, we all like different stuff.
-
For myself I’m probably aiming for 12-14% bf as wrestling and Thai boxing doesn’t require single digit bodyfat.
I’ve been told many women like this as well.
I go to the gym 2x/week and do full body exercises.
I’ll never look like Arnold and I’m okay with that.
@Grady-sk8iw
There’s always one of you out there.
With one of you I mean mentally challenged people.
The subject was “body fat for women”.
Not “what does Grady think after a six pack of beer”.
The half a pound a week is more mentally acceptable for me. Thank you for that fresh outlook. It’s hard as a 5’ and 52 yo woman to accept a “bulk phase” for the reasons you have mentioned
Thanks
Hell yeah I was just searching for some good quality content ❤
So glad to see a video like this where the answer isn't "when you can see your abs" or "when you hate how you look". Those can be good indicators but this lecture has really helped me think about what's next for me just as I'm closing in on my goal weight. Thanks Mike, super informative and funny as hell
I just follow this channel for the comedy. The health & fitness info is just a nice side benefit.
I love the connection to the hyperbolic time chamber 😂
Great info, I am trying to figure out what to do next, and this really helps.
I really enjoy your videos, it's always solid advice and common sense.
Can we get a video on the balance phase? Essentially how to train to maintain muscle without gaining fat and focus on other priorities (e.g. other sports or just general lifestyle interest in not focusing a lot on training)
This is by far the best advice on UA-cam and fucking hilarious 😂❤
Mike’s videos are so good but I do think he is underplaying that you certainly WILL lose muscle on a cut. Especially for us natty folk 🥲
The idea of "what do you think would be best for you personally right now?" has been by far the most helpful. Excellent guideline layouts for each phase. 10/10. DR. MIKE BAYBEE
Update day 4 of commenting
Stats - 5'7", 22 years old
Start - 272 lbs
Current - 256.8 lbs
Not gonna stop till Dr. Mike notices me
good shit bro
The cut is gonna be insane! Guessing you have around 90 lbs left to lose at that height?
@Antonio_Serdar I'm trynna get to 200 as a benchmark I have fairly good muscle mass so should look a lot better at that weight. Would eventually want to cut down to the 180s
@@rookieEngineer
Yeah you never know how you're gonna look at a certain weight until you reach it, seems like a reasonable first goal
Where are u at rn?
Amazing content mate - keep up the good work
Beginner question: if I'm transitioning directly from my first fat loss phase into my first lean bulk phase and I'm not experiencing a lot of diet fatigue or insane cravings, should I still do an extended maintenance phase before starting the lean bulk, or will the lean bulk phase essentially serve to re-sensitize my body at my new lower bodyweight? Thank you as always, Dr. Mike! You're the best!
Extended maintenance, in this context, is for mental comfort. It's a break. As long as that's fine you're good to go. The most important thing to remember about all of this is that very few things are hard rules, most are meant to bend and shape in the manner most efficient for the individual.
Lean bulk
Thank you both 🙏
I went from 165lb to 202lb in a year, 11% bf to 17ish at the moment, I'm ready for a cut, thanks Doc!
love this video! I also watched the "full year plan" the other day! also exceptional ideas and concepts! you should really look into doing like, and ebook og interactive planer or something like that! I think a lot of people would love that!
a yeah planer (and you can add og skip weeks if need be) plus your app with meso cycles... so you have like one big plan that tells you waht to do.. that would be the ultimate tool :D
anyways keep up the good work!
Yeah you wanna include what maintenance lifting includes? That would be a great video next.
+1
I’m at the tail end of my bulk phase and I rewatched this video to see if I should stop early. My joints ache and I feel like it’s hard to eat more food lol. But all it did was motivate me to finish..just two weeks left!!!
But Dr. Mike, the parrot for Aladin told me that I should main-gain for the rest of my mortal days
Assuming the following:
- a fairly clean diet 90% of the time & sleep is dialled in
- weight gain of half a pound per week
- 12 weeks of bulking
- 1.2 g of protein per lbs of bodyweight daily
What is the ratio of fat to muscle gained one can expect during this period?
And assuming
- a fairly clean diet 95% of the time and sleep is dialled in
- 1.2 g of protein per lbs of bodyweight daily
- weight loss of 1 pound per week
- 8 weeks of cutting
What is the muscle to fat loss ratio one can expect?
Obviously both answers will be influenced by genetics and other factors, but what’s the average?
Just the guidance I was looking for
I don't know what phase I was in, but I increased protein and cut out the garbage for 6 months while working out 4 times a week. I dropped 32lbs. I'm super happy I did it. Would like to maybe lose 10 lbs more(still summer), then get to bulking to build more muscle.
Hi Mr Dr Mike,
I finally got some Versa gripps pro™ but other than back day and deadlifts I'm not sure if they could be implemented into any other workouts. A guide on using them and straps in general would be a cool vid.
Many thanks,
nick-no6pi
To "El baño" 😂 Your Spanish is On Point!!! Congrats from Mexico 🇲🇽
Great video as always, but I was hoping it might give some guidance to what body fat percentages should be considered for each phase as well. I'm at that awkward bulk or cut range of about 18/19% BF. I think over 20% bf isn't metabolically healthy, but I also wanna get massive lol. Done a few cut and maintenance phases and dropped from 26% to 18% - aiming for 15%
Do a mini cut and then resume bulking?
@@martinrogergagnon yeah, that's what I've been doing since Beginning of January, was planning to stay in a cut for another 6 to 8 weeks and see what things are saying then
I lost a bunch of weight over the last few months , went from 5’11 195 high body fat to 168 with 10-15%ish body fat, and hadn’t originally planned to bulk but now that I know how to properly maintain a prolonged calorie deficit I’m not afraid of gaining a little fat to put on muscle bc I know exactly how to get it off once I’m ready to cut again
15:42 Little disappointed that we've never seen Hector again.
Seems like the moment I turned 35 I gained 30lbs. Granted it coincided with some of my most intense training and gained some muscle in the process. But as I've been cutting it seems like the muscle is disappearing faster than the fat and I look like garbage. It's depressing. Trying to keep up on my macros - very protein focused. Just being patient and hoping things turn out better as I continue.
You’re only 35 not 55.
You can still have a good physique don’t worry.
Keep a high protein diet and lift heavy weights.
It’ll all be okay
Today I realized Dr. Mike sounds like Vince Vaughan... I cant unhear it
Omg
Bro his voice reminds of khan academy
🤯
He kinda sounds like Alec Baldwin
Play it on 1.25 speed he sounds even more like him 😂
15:31 😂😂😭
Arms lookin meaty today my man
Hector mode indeed! 😀
A most helpful video, I thank you.
Did you mention vegeta and trunks? Nice.
Last year, a dedicated myself to lose weight with diets like keto carnivore etc... without training. I'm paying the price this year because I lost a ton of muscle, and gain a ton of fat, without getting to the weight I wanted, because I have less and less calorie intake. This year I'm in the "fuck it" mode, I'm training for hypertrophy and having a balance diet. I'm bloated because of the oats, but I'll push through it. It's true you have to be emotionally mentally balance to gain when you want to actually cut, but I need muscle to eat a normal diet and reset my metabolism. I will cut later when I know my calorie intake would not decrease. I'm also walking apart from my training and trying to do 10,000 daily to get better on my resting hb. I'm 34, looking great, but I need to tweak my body, and it's by building muscle. Can't wait to see where the next two years would take me, where I eat a pizza on a weekend and not gain shit because would be part of my macros!
Agree.. on trying to get 5-8 sets in for each move.. I'm up to 4 and pushing to 5 now.. I can already tell the difference.
When bulking for 2 months I've gained less than 1 Kg of muscle, and almost 4 Kg of fat. When cutting I've reduced I think apr. 2 Kg of fat and gained about 0,3 Kg of muscle. I measure it at tanita scale and I know it might not be super accurate, but I just compare reads from the same device so it is still something to relate to.
Tough one. Been cutting on and off since before last fall, with a couple maintenance breaks. Started Arm wrestling September, cutting is not conducive to the rigors of adapting to that training. Haven't "bulked" in nearly a decade. Not ready for the fat gain that would come from a bulk, but the extra calories are what I need to recover from what I'm doing (not making good progress imo).
Competition last week made weight which is 7 lbs shy of my actual goal weight but here I am 20 lbs over my goal weight a week later.
Two months till another comp if I choose to do it, would be nonstop cutting to lower class and my goal weight, or maintain weight to stay where I am at right now, at most gain 5 lbs which I could cut a few lbs of water for weigh in. At the rate I'm going wouldn't be competitive in either class, I was hoping being new to this sport would allow me to build some strength in areas I previously haven't trained even with a caloric deficit, but it just leaves me with pain that doesn't heal quickly.
Rest got cut off here's short addition. I was thinking I should maintain for now and return to my cut later on before doing a serious strength gaining bulk. But what I want to do is the latter, just struggling to handle the pain with this training and lack of healing progress. Left is significantly more capable than right now because of some tweaks and insertion pains.
Thank u man u saved my life
Big fan. Many thanks.
9:24 Yeee the Hyperbolic Time Chamber 💪🏻😌
Dr. Mike, is it a good idea to pair a 12 week meso of hypertrophy focused training (12 rep range) with bulking and then, after a deload, follow that with 12 weeks of strength focused training (say 4-6 rep range) coupled with a cut and do this back and forth over years? Also thank you for all your guidance, huge fan, I’ve literally watched hundreds of hours of your videos.
Top-tier comedy, expert advice, and a beautiful bald man… what could be better? In any case, I am sensing a Rogan appearance very soon.
I was literally thinking about when to do this and then this video came out, so perfect
Im 87kg and im pretty much staying where i am, i want to very slowly add quality muscle but keep my low body fat, so if i can get to 90kg in the next year i will be very happy
3kg of lean mass in a year means gaining 250g a month. A small surplus may do that.
@@RDS_Armwrestling thats what I'm thinking and im enhanced too
Easy way for me
Bulk = 1 clean meal for nutrients, 1 dirty meal for calories, 1 protein shake, increase carbs from bread and starches
Cut = 2 clean meals, 1 protein shake, decrease carbs from breads and starches, only from fruit and veg
Hey Mike, could you do a video that digs into the biomechanisms of "diet fatigue"? I know that some component of that term is psychological, but what contributes to it physiologically? Can we predict metabolic adaptations with any degree of certainty? Or is it so variable according to genetics and other immeasurable factors like stress that it's a complete crapshoot?
These things depend on personal goals off course. With less than 3 kg weight gain during my yearly winter bulk i also added 20kg to my bench pr, 30kg to squat and 10kg to deadlift.. So i dont mind the little extra fat gain..
I truly think the story about Hector (we should call him "Hector Estevéz - sounds cool) and Debbie (insert generic american surname here) deserves a book, followed up by a B-Movie. Starring Dr. Mike as the background story teller, who only shows up as a shadow in the dark with a black coat and a black fedora... and any cheap banderas-knock-off we can find to keep the costs low. Gonna be lit!
Man your videos absolutely kill me so much comedy gold
I've learned here that the maintenance phase is super important which per definition occurs between bulk and cut, namely to prepare for the cut, after having a bulk.
Not just between bulk and cut, but also between cut and bulk.
After cutting your maintenance intake is lower then when you started so I use that maintenance phase to redefine the baseline.
it's just amazing how many different videos you can make around the same topic
How to make money as a UA-cam content creator 101
What is wrong with this annual plan?:
Feb-May: cut
June-Sept: maintain
Oct-Jan: bulk
Okay, so I have a bit of an interesting question. Can training fatigue in some capacity cause the body to allocate resources to recovery as a priority over losing body fat while in a caloric deficit on it’s own? Just happened upon this video while mid cut, and decided to take an emergency deload as a precaution, as it appears where I am about 6 weeks into the deficit, I am starting to see a pretty huge weight loss plateau at about 18-19% bf, but training recovery is still happening about 4 days into the deload, and the desire to train is coming back with a vengeance. Sleep is about as good as it can get for being halfway through a cut, so I do not believe that is a stressor.
so long story short; 500cal deficit daily, 8 hours sleep, recovery is decent, counting macros, fat loss has plateaud 6 weeks into cut.
Best ever info while never being shredded looking.
As the 0.1% women watching Dr. Mike, I sincerely appreciate when you bring up little bits of advice for the women who love bodybuilding and want to get jacked
Unpopular opinion: if you already pay for the hypertrophy app you should also get the members section.
Mike and his butler lamborghinis
After about 3 years of not training…think I’m in a mixed place…kinda that get back into it phase
Love the analogy 😂😂
I was doing dishes and not looking at the screen and 15:33 thought mike was letting some air out💨💩
Hello Dr. Mike. I heard in one podcast that you also do Jiu Jitsu. Can you do a video about combining bodybuilding and martial arts? There are a lot of unclear information on the internet, whether it will slow down your gym progress.
That vegeta & trunks reference was dope🔥
Iv only recently found you and omg 😆😆😆😆 I fucking love the content!!!! And the wild analogies and stories 😭😭😭😆😆😆😆 it’s the best!!!!
You need to do stand up comedy bro this shit had me rollin 🤣 😂
Dr Mike has definitely hooked up in the locker room showers (or elsewhere) at the gym before.
Oh boy..not hector 😂 lol I was the sweater wearing cover up gal while bulking. Everything was tight!
First week or two of maintenance phase can be pretty exciting.
About maintain I think that , if you already have a good physique, is completely fine cuz a maintain diet is easy, or if you need to take a break of Doing bulk and cut, cuz is hard eating a lot or starving.
My gooood! The hyperbolic time chamber now😲😲😲
The perspective of 5lbs being normal period bloat makes it easier to digest. El baño here I come 💪🏼