@@Irondragon1945I think Dr Mike talks about this on one of his diet fatigue videos, but you should generally take a break when the weight loss is causing you to lose strength or making you sleep poorly.
Man, you talk about not being able to bulk for a year. I finished 18 weeks of massing, took maintenance, and I just started training again this week. I didn't even realize quite how fatigued I was by the end until I did my set of hack squats and didn't feel like the world was on my shoulders. Take your breaks!
Currently on my first ever, properly tracked, somewhat healthy bulk after years of maingaining. The difference in training quality is phenomenal. Yes, I'm a fat fuck. But who cares when you've got a viscious bicep pump from 5Kg dumbbells?! Let's goooooo.
@cg-fitgaming7944 me too. One of my top tips so far: buy big bottles of smoothies. Packed with calories, very easy to consume and also relatively healthy (cuz vitamins etc).
I'm insomniac and currently mini cutting to get rid of the excess fat i got last December i hate my life 😂😂.. I'm not eating that low of a calories at 2k down from 2700.
Thank you for saying it's ok to not bulk if you aren't comfortable gaining weight, it hit me surprisingly hard. Worked hard to lose a good bit of weight 10 years ago but ended up skinny fat. Have worked out on and off since but never saw much progress due to being afraid of putting the weight back on. Just recently got comfortable trying a bulk and am happy with it but had felt like I kinda wasted the last 10 years. It meant a lot to hear someone say it is ok.
I contacted UA-cam support about this, and they told me that members videos don't support UA-cam premium features. It pissed me off, but I don't think Dr. Mike can do anything about it.
Yo theres a glitch btw, if you play the video in a mini tab on your home screen, then turn your phone off, then swipe down and click play button on music thing
Brother just swipe out of UA-cam and close your phone then click play on your headphones or phone and it will play, at least for iPhone when you swipe out it will play while on the Home Screen and you can turn it off to play
Honestly, I just want to say I'm so dam glad I discovered Mike's channel!!! Given how successful he is I'm sure I would have eventually bumped into his content anyway, but his style of presenting, personality (dude's humour is top shit!!!) and the brilliant knowledge he drops / explains is zero to none. Thank you for the immense help you have provided me with since I discovered you, Mike! I have been able to cut off excessive information from elsewhere, and focus on your points as they are proving to be a more simplified yet hugely beneficial with on-going progress!
Man, all this advice makes so much sense after all these years. Typically, I would bulk for 12-16 weeks before I start to lose steam. I make great gains, typically resulting in 15 pounds of body weight and my lifts blow up, until some part of my bulk starts to fail and I find it harder to eat enough or lift at 10/10 4 days a week and I begin to slowly lose a few pounds before I just lose momentum and fall off the wagon completely. If I knew then what I know now, I would just reframe that 'falling off' into a 'maintenance phase' and then begin to cut the extra fat before hitting another bulking phase once I'm hungry again. Thanks, Dr. Mike. If I ever encounter you in a bathroom, I'll piss stain my knees just to kneel before the king. P.S. breaks are a godsend. I was putting 2 pounds a week on my bench doing 5/3/1. took a week off and drank in the streets of new orleans. Got back and put 8 pounds on my bench, 17 on my squat, and 13(!!) on my OHP.
That's an interesting feedback, by curiosity what does your diet look like during your bulk? And how do you spread your macros? I really should try to do a break as well..
@@MSEDableI only count calories and protein but a typical day of eating would look something like this Breakfast 3 egg omelet w/ cheese Bagel with cream cheese Banana Tall glass of chocolate milk Lunch Deli meat sandwich w/cheese and lettuce on hoagie bun Some olive oil soaked into each slice of bread Toasted (helps dry up the olive oil bread) Protein smoothie consisting of frozen berries, peanut butter, whey, and milk Dinner Can of tuna spread out into 2 sandwiches with mayonnaise, pickle relish, and olive oil on Dave’s killer oat/seed bread Some sort of steamed vegetable All of this equates to somewhere around 2800-3100 cals or so (can’t remember what the lunch sandwich was) This is on top of doing 5/3/1 BBB lifting 4 days a week I’ve def gained some muscle and my lifts blew up but I think it may be too much of a bulk for me since I seem to have gained quite a bit of fat as well. I’m only about 140-142 pounds right now coming up from somewhere in the mid 120s. I think a good amount of that weight is from creatine
@@_BrainRotThank you for your answers that's interesting. In total, how much proteins is it? Did you see any differences by modifying the amount of proteins you eat? I may have a look into the 5/3/1 protocol, I was curious to try it.
This is great. I’m nearing end of my cut and down 20Ibs with about 10 to go. Can’t wait to start bulking clean and slow to focus on lean mass growth! Plus I miss food.
I have gotten SO much value out of your UA-cam channel. Your content is exceptional and informative (with a sprinkle of inappropriate humor 😅). Keep it up, Doc. You're appreciated.
You talked about training 6 days a week like it‘s normal which made me realise your videos are not only for the average gym-goer but also useful for professional bodybuilders. I respect that a lot.
I'm 5 years into my journey and just recently had a torn rotator injury prevent me from starting another training cycle (mostly bodyweight). I'm using this rehab time to go from 170lb lean muscle at 6' to 185 and I'm excited to be able to exercise hard again
Look into BPC 157 as a recovery peptide. It’s not a steroid, it’s just really good for tissue healing. Injecting subcutaneously near an injury site can be a complete game changer after only 4-6 treatments. Shoulders, back, knees, etc. It can be a super useful tool for getting your body back in working condition. Of course physical therapy and what not should always be #1, but this is a fantastic adjunct therapy
I did a dirty bulk from 190 - 215, became strong as shit, but man, I was a fat slob. Everyone around me was like, you’re fat! Cutting back down now to 203. Not doing that again.
30 grams of fat per day is insane, i have 3 slices of bread with butter spread and thats already 20g of healthy fats. How do people stay so low on fats throughout the day?
You have to cut any cooking oil and butter pretty much. You will switch your ground turkey to 99/1% and your ground beef to 96/4%. A lot of chicken tenderloin, breast, tuna, tilapia, and egg white. This should keep you somewhere around 15 to 20 gram of fat during the day. At dinner time you can see how much fat left where you can enjoy some with your dinner or pre bed meal.
When I was on my last cut around 1700-1800 cals, my fats were around 30-35g and it was hard at first but you get used to it but I felt like absolute crap, so now that I'm cutting again after my holiday, I'm not going lower than 2000-2200 cals and fats are always 50g minimum and I feel so much better for it
Perfect - I am one week in to my first intentional bulk because I have been at a plateau for 5 weeks of 182# and nothing is growing except quads and glutes a little. These tips were very helpful.
Thank you for this, it's been really helpful. I'm on my first proper bulk for a comp next year and trying to be strategic and go the clean route. There's been some really helpful advice i'll take on board :)
This is the video I needed. 5'4" 35 yr old male. Body wants to naturally be at 112-115 lbs. Been bulking and stuffing my face as Mike says to "the point where I want to throw up" and I've plataeu'd at 130 lbs. Was already doing 3 clean meals, morning shake, post workout shake, and 2 protein snack bars a day. Going to try to incorporate more calories into those shakes, and maybe a pizza or something to break through to 140. Thanks Mike!
You mentioned you have some fixed meals you do every day. For me it’s 4 small meals/snacks and then dinner. Dinner is the variable one. Whatever my wife or I might be cooking or going to a restaurant for. But it’s those fixed meals where the real weight control happens. If you’ve got a protein shake every day. Consider adding honey to up the calories. If it’s a spinach wrap with turkey. Change that one to bread, then turkey to salami. Then add cheese. Then add mustard. But those changes can occur one at a time over a period of 2-3 months. That becomes the easiest way to diet up with the least stress and thought
Bro stop doing it to clean. Just hit the amount you can hit clean and from there add some dirty calories. A 80% clean 20% less clean is fine. 20% less clean doesn't mean it has to be the worsed junkfood btw. Should be able even for someone with low appetite
@@spencerschubert5001 breakfast is a burrito, flour tortilla, egg and a couple egg whites, low fat cheese, potato, spicy Italian sausage. Wash it down with a 10 calorie caffeinated(60g) crystal light water. Couple hours later, a protein bar and almond milk shake with 1 scoop of dynamize protein, 1 scoop dextrose, creatine, and a pinch of PB2 for flavor. Lunch is variable, chicken/steak/beef + rice/pasta/potatoes + carrots/broccoli/cauliflower/spinach, wash it down with a zero sugar soda. Afternoon protein bar and caffeinated water again. Pound a couple fist fulls of peanut butter filled pretzels before a workout. Post workout almond milk shake. Dinner is the same variations as lunch. All that keeps me floating between 127-132 and I'm stuffed the whole day lol.
Oh boy, just started my cut in line with RP's video about a full year of training. Time to take a big sip of coffee and see what video they posted today
Dr. Mike, has part two in this series been posted yet? Don’t think that I have seen it but wanted to check. You guys have been pumping out a lot of content recently!
@mikejugo8354 the half cow was $1700, and I ended up with 392 pounds of meat, so I'm expecting the whole cow to be roughly double that. I've only put down the deposit, I'll get the final price when the farm gets it back from the butcher.
Personal anectodal experience: Was on a steamed chicken and steamed zuccini squash diet for a year, and then on a carnivore only diet for another year, to finally calm down my ibs. Been eating an all-inclusive diet for the last two. The ability to eat a ton and gain is such a privelege, do not neglect it fellow gymbros.
I'm psychologically still dealing with personal fat phobia but I have to admit my intensity and quality of workouts is much better when I'm at maintenence or a small surplus. I have a bit excess body fat but I feel like the return on making more muscle while a little pudgy is better than starving down to a lower body fat and per one of Mike's older videos, as a relative beginner maintenance or a slight surplus will get me to the point where when I cut, I have something to show for it. But I still wonder if I'd make more progress pushing my calories more. Thank you Mike!
Perfect video. Done good 3 months of bulking, hitting the wall training and food wise, and my belly region is getting a bit out of control. Happy to just have a chill cutting meso and then try to really get back at it next go.
I've been on a gaining phase since the end of December, and have gained approximately 6kg of muscle, fat, water retention, etc. I am going to start my cut at the start of April, cos I'm storing fat/water on my glutes and hamstrings for the first time in my life, and I feel pretty soft compared to usual. Looking forward to revealing the muscle gains, my back and chest especially.
its very simple to gain weight (once you know) Which is why you need to get a personal coach if youre serious about changing your physique. Its individual for everyone, so I might just share what worked for me. I store hardly any fat and have been between 10 - 12% (it was 6% when I was 16, measured, not joking) naturally, which means I used to be insanly skinny, so if that is you, you might try this below. I ate 2,5grams per KG or 1,3grams per pound of bodyweight, with 50 kcal per KG or 22,5 kcal per LB of bodyweight. No junk, no powders, so supplements. Rice, Sweet potato, Steak, minced meat, fish, shrimps and ofcourse chicken (with skin) Add vegetables to that and some nut fats. Done
There's one thing that confuses me a bit: Dr. Mike says you should train as hard as possible when bulking, that it should not be sustainable in the long term, but I've also heard people you should do the same when cutting to make sure to retain as much muscle mass as possible. Does this mean you **need** to have maintenance phases and can't just alternate bulking/cutting, or am I missing something?
Well here is my two cents on this topic. I think that it is quite good to have maintenance phases, even though they aren't strictly needed. It will definitely be beneficial for your mental health. I don't think that a modest lean bulk is unsustainable in the long term, unless you are going all-out and prepping for a strength comp, but cutting definitely is. Last time I did a cut was in 2020, and I am def not planning to do it soon.
How do you track your weight? My weight fluctuates by 3-4lbs throughout the week so I don't know if I'm actually gaining or not. One day I think I'm overdoing it and another day I feel like I'm never gonna get big. Currently I'm 5'10" 175lbs, up from 125lbs from 5 years training
Also weigh yourself first thing in the morning every time. After a bowel movement. That will be the most accurate literal body weight. Because you have no food in the digestive tract. Or atleast minimum Making it as accurate as possible and consistent
Great stuff. Currently being coached by Dr Derek with RP. Going great. Been cutting since Dec and I'm leanest (with muscle) I've ever been. Bulk coming up in the fututre💪
Yes!! Thanks for sharing this knowledge. Somewhere in the middle of a clean and dirty bulk is perfect for me! Loved that you definitely touched on the length of bulking. I do a 4 month bulk and then cycle through a maintenance phase sometimes a mini cut depending on the season. I’m actually shocked when I hear some females have tried bulking for over a year. It shouldn’t take that long if you’re working hard enough and eating enough. Thanks again for the tips.
I'm 37, 184lb, 6foot and 15%, this video was made for me, I've managed to put on about 10kg of weight keeping at the same body fat over the course of a year eating 5 eggs and oatmeal for breakfast, a 0.5kg sweet potatoe and a tin of tuna for lunch, and a very good size evening meal with complex carbs and lots of protein and training 5 days a week hard. I don't think I've got to my peak yet, but I think this video will give me a roadmap for a _serious_ bulk at a large excess. Eating clean means having respect for my body and allows me to eat properly while not killing my bank at Maccies etc.
I have been around 83kg for the last couple years. Between 10-15% body fat. Went through a breakup and went to 79 kg, most ripped I've ever been. Have stopped smoking two weeks ago and just can't stop eating so making this my first real bulk, I do 3 days of cardio, 3 days of weights and one active rest day, let's go
Great stuff as always! I have trouble knowing whether or not I'm a beginner, but this year I started doing cuts/bulks. I lost 22 lbs in 60 days (193 to 171) and now I'm doing 60 days of bulking to try and get up to 177-ish before doing a longer, slower cut down. Hopefully I'll start looking good once I get to 10-12% body fat.
3 weeks into training im 33 was a lazy sob was hard on the white stuff got my shit together now and i have muscles in places i never knew wer there found this channel 4 days ago and already feel like im doing better on my sets life saver for me this channel 6 days aweek hitting it hard brilliant channel love it
Generally bulkiing is fun if it's just a little surplus in fact going back to maintenance isn't very noticeable just a meal or 2 less maybe a few less cheat meals.All just in my experience
Glad I found this video. Number 8. Is what I'm running to now. Eat as normal hit my calories during the week when I'm actively training but come rest day I just don't want to eat .. literally don't want to eat
I’m glad this popped up today! I was about to start a bulking phase having lost almost 80lbs, but I like your videos and will probably for for a couple of months maintaining, possibly with some creatine before reviewing my body shape in January. You seem to speak sense in all of your videos, I hope you really are a doctor and not a charlatan 🤣🤣
So, Mike, if i understood correctly : on maintenance training, you keep the weight you typically do, go 5-10 reps, do a third of your typical volume. When you say to go fewer days per week at the gym, do you mean to go less as the way to reduce volume, or is it on top of doing less sets per session ? Also, do you plan on doing a video on maintenance training ? I'm going on exchange soon and won't have the time to train hard. I'm quite confused as how much i should go to just not lose what i gained up until now. Good stuff as always ! 🙌
On a previous video Dr Mike has given two different options, the first option is to just eat at maintenance the entire deload week and the second option is to eat in a surplus for 2 -3 days after your last workout of the week and then eat at maintenance for the rest of the deload. For example on my current bulking plan my last training day is saturday, so when I deload, i eat in a surplus sunday, monday, tuesday to maximize muscle synthesis from saturdays workout then eat at maintenance for the rest of the week
just finished week 1 of my 4,5 week mini cut to prolong my bulk. so far the hunger( except the first day or two) hunger isn't an issue. I actually got comfortable enough to gain further but didn't wanna go to/past 20%. gonna be interesting to see how much of a difference this mini cut makes, in theory the mini cut should give me 3 monthst of moderate to slow bulking(since I gain weight slow maybe even 4-6 months)
I use carnivore mass gainer for my pre - and post workout, and I make sure I eat at least one good meal with meat, steak, pork, and chicken. I've been going at it for 7 weeks now and started at 182 , now at 190 . I started with one hell of a spare tier and now I'm getting jacked as fuck and am starting to see my abs for the first time in year's. It's another couple of weeks and maybe a D-load.
Just started a spring bulk, I always hate bulking in the winter...I already feel like sh.t(weather dependent) and in the summer I feel more like training hard to the max instead of feeling sluggish during the darker months!
I trained hard for 10-15 years took around 5 years off just getting back into it. I'm following a pretty high volume program, I started by dieting losing quite a bit of weight and now I'm not really attempting bulk but I just want to eat enough to keep energy up for the training program. And I think that is the more important part, are you trying to get strong? You got to eat.
I gotta say, after spending so much time and money to get to my current size and shape, and now I'm back to regular exercise and trying to gain muslce again, seeing the scales go up is fucking with my head so much. I have to keep reminding myself I'm fit, I'm strong, I'm healthy, it's just body recomp. Sure less fat would be nice but more muscle is better
Seeing the scale go up is a good thing! It means your workouts and diet are working. Can always burn some fat later. I can't imagine how hard it is for women.
@@BrofUJu as woman that has always fought to be smaller is the mental part of getting over the bigger number, but my clothes aren't changing and the muscle definition is better, but also I'm very broad shouldered and chested for a woman,.so you can imagine the trouble with finding clothes that fit big shoulders, small waist, big hips. My daughter compares me to Mewtwo of all things!
@@darkydoom haha, that's an incredibly attractive combo though! There's a lot of great before and afters with women where they've sometimes put on like 15 pounds with working out and, just imo, they always look better and healthier after. It's good weight!
Love listening to this on a cut, imagining a brighter future
In the same boat. Only three weeks left (I hope)!
Same. I’ve been cutting. I feel like I’m closer to abs than I’ve ever been. But it’s hard and it’s getting harder
Right there with you. Onwards, brethren.
how do you know to take a break from the fat loss phase
@@Irondragon1945I think Dr Mike talks about this on one of his diet fatigue videos, but you should generally take a break when the weight loss is causing you to lose strength or making you sleep poorly.
Can we all appreciate how this is free, clear, straight to the point information from this wonderful angel we call Dr.Mike. This man is such a legend
💯
Man, you talk about not being able to bulk for a year. I finished 18 weeks of massing, took maintenance, and I just started training again this week. I didn't even realize quite how fatigued I was by the end until I did my set of hack squats and didn't feel like the world was on my shoulders. Take your breaks!
This! Even just 1 week off can do WONDERS!
@@ditz3nfitness do you guys mean 1 week break from the bulk or 1 week break from hard training
@@b0tkevins109training
Both, if your training at maintenance volume there's no reason to be in a calorie surplus. But the benefits come from the training break of course
lol I’m 15 and was planning to straight bulk for the next 3 years, already a year in and now I wanna do minicuts
I’m watching a bulking video with approximately 99% body fat
even tough i know its a joke but u will be dead
Idk why but this took me out lol
Same brutter :(
Hahahah wtf bro 😂😂😂😂
Why does he do paused reps when blinking??
Lmfao
😂
i died 🤣🤣
Currently on my first ever, properly tracked, somewhat healthy bulk after years of maingaining. The difference in training quality is phenomenal. Yes, I'm a fat fuck. But who cares when you've got a viscious bicep pump from 5Kg dumbbells?! Let's goooooo.
That's basicly where I'm at too still trying to dial in the intake but getting better :)
@cg-fitgaming7944 me too. One of my top tips so far: buy big bottles of smoothies. Packed with calories, very easy to consume and also relatively healthy (cuz vitamins etc).
I'm insomniac and currently mini cutting to get rid of the excess fat i got last December i hate my life 😂😂.. I'm not eating that low of a calories at 2k down from 2700.
The scientific term is being "Thickalicious".
Lmao brother same I am loving it. Even joint pain etc has gone away. Crazy
Thank you for saying it's ok to not bulk if you aren't comfortable gaining weight, it hit me surprisingly hard. Worked hard to lose a good bit of weight 10 years ago but ended up skinny fat. Have worked out on and off since but never saw much progress due to being afraid of putting the weight back on. Just recently got comfortable trying a bulk and am happy with it but had felt like I kinda wasted the last 10 years. It meant a lot to hear someone say it is ok.
Started gym 2 weeks ago. Glad you pop up my YT recommendation. Subscribed for more muscle bulk
Been here since when the channel had around 300k subs, %99.9 no bs so you just came across a gold mine early use of it would be good
Learn his pause rep technique. Don't lift any other way. It changed my life.
You are lucky to have found this incredible resource so early on! enjoy the process.
lol dude RP is one of the best channels out there.
Don’t lie this is Dr Mike’s parole officer incognito
Idk how you do it Dr.Mike but youve been managing to post videos exactly when i need them these past few weeks 💪🏼 thx a ton
Mike please make the members only videos able to play with your phone screen locked PLEAASEEE
I contacted UA-cam support about this, and they told me that members videos don't support UA-cam premium features. It pissed me off, but I don't think Dr. Mike can do anything about it.
@@Madc0w95 damn that sucks :( I like listening to them at work but they zap my battery
Yo theres a glitch btw, if you play the video in a mini tab on your home screen, then turn your phone off, then swipe down and click play button on music thing
@@evanr566That works with porn too, sadly i found out the bad way miss clicking coming out of the bathroom thankfully i was alone 😂😂😂.
Brother just swipe out of UA-cam and close your phone then click play on your headphones or phone and it will play, at least for iPhone when you swipe out it will play while on the Home Screen and you can turn it off to play
Honestly, I just want to say I'm so dam glad I discovered Mike's channel!!! Given how successful he is I'm sure I would have eventually bumped into his content anyway, but his style of presenting, personality (dude's humour is top shit!!!) and the brilliant knowledge he drops / explains is zero to none. Thank you for the immense help you have provided me with since I discovered you, Mike! I have been able to cut off excessive information from elsewhere, and focus on your points as they are proving to be a more simplified yet hugely beneficial with on-going progress!
Man, all this advice makes so much sense after all these years. Typically, I would bulk for 12-16 weeks before I start to lose steam. I make great gains, typically resulting in 15 pounds of body weight and my lifts blow up, until some part of my bulk starts to fail and I find it harder to eat enough or lift at 10/10 4 days a week and I begin to slowly lose a few pounds before I just lose momentum and fall off the wagon completely.
If I knew then what I know now, I would just reframe that 'falling off' into a 'maintenance phase' and then begin to cut the extra fat before hitting another bulking phase once I'm hungry again.
Thanks, Dr. Mike. If I ever encounter you in a bathroom, I'll piss stain my knees just to kneel before the king.
P.S. breaks are a godsend. I was putting 2 pounds a week on my bench doing 5/3/1. took a week off and drank in the streets of new orleans. Got back and put 8 pounds on my bench, 17 on my squat, and 13(!!) on my OHP.
That's an interesting feedback, by curiosity what does your diet look like during your bulk? And how do you spread your macros? I really should try to do a break as well..
@@MSEDableI only count calories and protein but a typical day of eating would look something like this
Breakfast
3 egg omelet w/ cheese
Bagel with cream cheese
Banana
Tall glass of chocolate milk
Lunch
Deli meat sandwich w/cheese and lettuce on hoagie bun
Some olive oil soaked into each slice of bread
Toasted (helps dry up the olive oil bread)
Protein smoothie consisting of frozen berries, peanut butter, whey, and milk
Dinner
Can of tuna spread out into 2 sandwiches with mayonnaise, pickle relish, and olive oil on Dave’s killer oat/seed bread
Some sort of steamed vegetable
All of this equates to somewhere around 2800-3100 cals or so (can’t remember what the lunch sandwich was)
This is on top of doing 5/3/1 BBB lifting 4 days a week
I’ve def gained some muscle and my lifts blew up but I think it may be too much of a bulk for me since I seem to have gained quite a bit of fat as well. I’m only about 140-142 pounds right now coming up from somewhere in the mid 120s. I think a good amount of that weight is from creatine
@@_BrainRotThank you for your answers that's interesting. In total, how much proteins is it? Did you see any differences by modifying the amount of proteins you eat?
I may have a look into the 5/3/1 protocol, I was curious to try it.
Thanks dad!
We all wish we could be Jared Feather
Lol uncle Jerry curl and papa Mike
You mean Jared's Father? :)@@stark5353
watching this while on my first ever official bulk
I love this kind of clarity when delivering good information. Great stuff.
The side hair is back 😛😛😛
Pushed out by brain mass gain.
👴🏻
I think it is a reuploaded video.
@@danielvidalmialoviez5763p
This is great. I’m nearing end of my cut and down 20Ibs with about 10 to go.
Can’t wait to start bulking clean and slow to focus on lean mass growth!
Plus I miss food.
That is great work! Congrats and good luck on that last 10lbs!
Almost there! Keep it up!
Oh finally, I was waiting for a mini-series about bulking and cutting from Dr Mike. thanks, Dr. Mike you're for real the best.
2:21 won't👹
I have gotten SO much value out of your UA-cam channel. Your content is exceptional and informative (with a sprinkle of inappropriate humor 😅). Keep it up, Doc. You're appreciated.
You talked about training 6 days a week like it‘s normal which made me realise your videos are not only for the average gym-goer but also useful for professional bodybuilders. I respect that a lot.
I'm 5 years into my journey and just recently had a torn rotator injury prevent me from starting another training cycle (mostly bodyweight). I'm using this rehab time to go from 170lb lean muscle at 6' to 185 and I'm excited to be able to exercise hard again
Look into BPC 157 as a recovery peptide.
It’s not a steroid, it’s just really good for tissue healing. Injecting subcutaneously near an injury site can be a complete game changer after only 4-6 treatments. Shoulders, back, knees, etc.
It can be a super useful tool for getting your body back in working condition. Of course physical therapy and what not should always be #1, but this is a fantastic adjunct therapy
What a fantastic bit of information here. Thanks again Mike.
I did a dirty bulk from 190 - 215, became strong as shit, but man, I was a fat slob. Everyone around me was like, you’re fat! Cutting back down now to 203. Not doing that again.
😂 ❤
30 grams of fat per day is insane, i have 3 slices of bread with butter spread and thats already 20g of healthy fats. How do people stay so low on fats throughout the day?
You have to cut any cooking oil and butter pretty much. You will switch your ground turkey to 99/1% and your ground beef to 96/4%. A lot of chicken tenderloin, breast, tuna, tilapia, and egg white. This should keep you somewhere around 15 to 20 gram of fat during the day. At dinner time you can see how much fat left where you can enjoy some with your dinner or pre bed meal.
Idk how. But maybe not ideal anyway for your hormones. At least 50g for essential fat is good requirement to avoid issues.
When I was on my last cut around 1700-1800 cals, my fats were around 30-35g and it was hard at first but you get used to it but I felt like absolute crap, so now that I'm cutting again after my holiday, I'm not going lower than 2000-2200 cals and fats are always 50g minimum and I feel so much better for it
Perfect - I am one week in to my first intentional bulk because I have been at a plateau for 5 weeks of 182# and nothing is growing except quads and glutes a little. These tips were very helpful.
This info is pure gold. I study each video as if it was a college lecture.
Best strength training channel on UA-cam. Could listen to Dr. Mike all day, not saying I don't but you should 😁
Thank you for this, it's been really helpful. I'm on my first proper bulk for a comp next year and trying to be strategic and go the clean route. There's been some really helpful advice i'll take on board :)
This is the video I needed. 5'4" 35 yr old male. Body wants to naturally be at 112-115 lbs. Been bulking and stuffing my face as Mike says to "the point where I want to throw up" and I've plataeu'd at 130 lbs. Was already doing 3 clean meals, morning shake, post workout shake, and 2 protein snack bars a day. Going to try to incorporate more calories into those shakes, and maybe a pizza or something to break through to 140.
Thanks Mike!
You mentioned you have some fixed meals you do every day. For me it’s 4 small meals/snacks and then dinner. Dinner is the variable one. Whatever my wife or I might be cooking or going to a restaurant for. But it’s those fixed meals where the real weight control happens. If you’ve got a protein shake every day. Consider adding honey to up the calories. If it’s a spinach wrap with turkey. Change that one to bread, then turkey to salami. Then add cheese. Then add mustard. But those changes can occur one at a time over a period of 2-3 months. That becomes the easiest way to diet up with the least stress and thought
Bro stop doing it to clean. Just hit the amount you can hit clean and from there add some dirty calories. A 80% clean 20% less clean is fine. 20% less clean doesn't mean it has to be the worsed junkfood btw. Should be able even for someone with low appetite
Keep on the grind! 140 is just a matter of time with a few tweaks
Try intra-workout, load up on carbs and little bit of protein/eaa. Thats easy calories and improves your workout
@@spencerschubert5001 breakfast is a burrito, flour tortilla, egg and a couple egg whites, low fat cheese, potato, spicy Italian sausage. Wash it down with a 10 calorie caffeinated(60g) crystal light water. Couple hours later, a protein bar and almond milk shake with 1 scoop of dynamize protein, 1 scoop dextrose, creatine, and a pinch of PB2 for flavor. Lunch is variable, chicken/steak/beef + rice/pasta/potatoes + carrots/broccoli/cauliflower/spinach, wash it down with a zero sugar soda. Afternoon protein bar and caffeinated water again. Pound a couple fist fulls of peanut butter filled pretzels before a workout. Post workout almond milk shake. Dinner is the same variations as lunch. All that keeps me floating between 127-132 and I'm stuffed the whole day lol.
Mate you picked the absolute perfect time to post this, legend!!
Lol snap. Not feeling guilty anymore
Probably the best and easiest to digest video about bulking ever made ! Thank you for this !!
Finishing my first ever bulk. I’ve been consuming a lot of your content …. Shits working real good! Can’t wait to do my cut to see the difference.
can’t lie… bilking is the way to go but i’m way to insecure for it so now i’m gaining muscle a million times slower 😞
Let us know brotha
First bulk I added 12 lbs (started at 186, bulked to 225 and cut to 198 shredded).
This was one of the best videos I've listened to. Answered a lot of my questions I had.
Oh boy, just started my cut in line with RP's video about a full year of training. Time to take a big sip of coffee and see what video they posted today
Could you please teach me why my teacher always had knee injuries and how to become sweaty, tired, and excited? Nice channel!
I’m so glad I descovered your channel!
Not sure how I came across this chamnel but I'm really glad I did, priceless information for free, mans a legend.
Dr. Mike, has part two in this series been posted yet? Don’t think that I have seen it but wanted to check. You guys have been pumping out a lot of content recently!
Thanks for the great info over the years!
Perfect timing, I just cut 30lbs and ordered a whole cow from a local farm, the cut is over
Really, a whole cow?
@YanDoroshenko yes, I bought a half cow last year, and I was surprised how fast we went through it, I have 2 sons that were happy to help.
@@JohnnyUtah87 Good stuff sir, you show that cow!
How much did that cow cost you? Might just get one to stuff in my freezer
@mikejugo8354 the half cow was $1700, and I ended up with 392 pounds of meat, so I'm expecting the whole cow to be roughly double that. I've only put down the deposit, I'll get the final price when the farm gets it back from the butcher.
Mike is bringing gnarly back, and I approve.
Personal anectodal experience:
Was on a steamed chicken and steamed zuccini squash diet for a year, and then on a carnivore only diet for another year, to finally calm down my ibs. Been eating an all-inclusive diet for the last two.
The ability to eat a ton and gain is such a privelege, do not neglect it fellow gymbros.
Starting this off by watching a v shred ad 😂😂
Thank you. Exactly this explanation of how the periodization works is what I needed to continue. 👏🏻👏🏻👏🏻👌🏻
I'm psychologically still dealing with personal fat phobia but I have to admit my intensity and quality of workouts is much better when I'm at maintenence or a small surplus. I have a bit excess body fat but I feel like the return on making more muscle while a little pudgy is better than starving down to a lower body fat and per one of Mike's older videos, as a relative beginner maintenance or a slight surplus will get me to the point where when I cut, I have something to show for it. But I still wonder if I'd make more progress pushing my calories more. Thank you Mike!
it's been 16 years bulking now. (28) This cut is gonna be insane lol
I could listen to Mike all day he's just ooooozing with knowledge!
Perfect video. Done good 3 months of bulking, hitting the wall training and food wise, and my belly region is getting a bit out of control. Happy to just have a chill cutting meso and then try to really get back at it next go.
I've been on a gaining phase since the end of December, and have gained approximately 6kg of muscle, fat, water retention, etc. I am going to start my cut at the start of April, cos I'm storing fat/water on my glutes and hamstrings for the first time in my life, and I feel pretty soft compared to usual. Looking forward to revealing the muscle gains, my back and chest especially.
its very simple to gain weight (once you know)
Which is why you need to get a personal coach if youre serious about changing your physique.
Its individual for everyone, so I might just share what worked for me.
I store hardly any fat and have been between 10 - 12% (it was 6% when I was 16, measured, not joking) naturally, which means I used to be insanly skinny, so if that is you, you might try this below.
I ate 2,5grams per KG or 1,3grams per pound of bodyweight, with 50 kcal per KG or 22,5 kcal per LB of bodyweight.
No junk, no powders, so supplements.
Rice, Sweet potato, Steak, minced meat, fish, shrimps and ofcourse chicken (with skin)
Add vegetables to that and some nut fats.
Done
In sailing there's a technique called tacking which is basically zigzagging to sail against the wind
There's one thing that confuses me a bit: Dr. Mike says you should train as hard as possible when bulking, that it should not be sustainable in the long term, but I've also heard people you should do the same when cutting to make sure to retain as much muscle mass as possible. Does this mean you **need** to have maintenance phases and can't just alternate bulking/cutting, or am I missing something?
Well here is my two cents on this topic. I think that it is quite good to have maintenance phases, even though they aren't strictly needed.
It will definitely be beneficial for your mental health. I don't think that a modest lean bulk is unsustainable in the long term, unless you are going all-out and prepping for a strength comp, but cutting definitely is. Last time I did a cut was in 2020, and I am def not planning to do it soon.
How do you track your weight? My weight fluctuates by 3-4lbs throughout the week so I don't know if I'm actually gaining or not. One day I think I'm overdoing it and another day I feel like I'm never gonna get big. Currently I'm 5'10" 175lbs, up from 125lbs from 5 years training
I weigh my self everyday and then look what way my overall weight is going.
an average weigh in on the week, and then go by week to week
Also weigh yourself first thing in the morning every time. After a bowel movement. That will be the most accurate literal body weight. Because you have no food in the digestive tract. Or atleast minimum
Making it as accurate as possible and consistent
Great stuff. Currently being coached by Dr Derek with RP. Going great. Been cutting since Dec and I'm leanest (with muscle) I've ever been. Bulk coming up in the fututre💪
Great Strategies!
Thank-you for all this information!! Where's his gaming chair, Scott the Video Guy?
Instead of a mass gainer shake I'd just have a few chocolate chip cookies alongside my regular protein shake...
I’ve been dieting for 6 months now! Got myself down to ~13-14%. The bulk starts next week god I can’t wait
Excellent information, love the videos, your an absolute beauty of a man.
Magic Mike!♥️
Yes!! Thanks for sharing this knowledge. Somewhere in the middle of a clean and dirty bulk is perfect for me! Loved that you definitely touched on the length of bulking. I do a 4 month bulk and then cycle through a maintenance phase sometimes a mini cut depending on the season. I’m actually shocked when I hear some females have tried bulking for over a year. It shouldn’t take that long if you’re working hard enough and eating enough. Thanks again for the tips.
Bro, you are so insightful. Thanks for the lesson and for the meaningful words you give about the how we do think and react with other people' thought
This is awesome info coming from a pro bodybuilder. Love it, have to favourite this one. So valuable
I'm 37, 184lb, 6foot and 15%, this video was made for me, I've managed to put on about 10kg of weight keeping at the same body fat over the course of a year eating 5 eggs and oatmeal for breakfast, a 0.5kg sweet potatoe and a tin of tuna for lunch, and a very good size evening meal with complex carbs and lots of protein and training 5 days a week hard. I don't think I've got to my peak yet, but I think this video will give me a roadmap for a _serious_ bulk at a large excess. Eating clean means having respect for my body and allows me to eat properly while not killing my bank at Maccies etc.
I have been around 83kg for the last couple years. Between 10-15% body fat. Went through a breakup and went to 79 kg, most ripped I've ever been. Have stopped smoking two weeks ago and just can't stop eating so making this my first real bulk, I do 3 days of cardio, 3 days of weights and one active rest day, let's go
Love it. Thank you Mike.
Great stuff as always! I have trouble knowing whether or not I'm a beginner, but this year I started doing cuts/bulks. I lost 22 lbs in 60 days (193 to 171) and now I'm doing 60 days of bulking to try and get up to 177-ish before doing a longer, slower cut down. Hopefully I'll start looking good once I get to 10-12% body fat.
Hugeeeee! Loving these videos doc! Keep em comin 💪
3 weeks into training im 33 was a lazy sob was hard on the white stuff got my shit together now and i have muscles in places i never knew wer there found this channel 4 days ago and already feel like im doing better on my sets life saver for me this channel 6 days aweek hitting it hard brilliant channel love it
Amazing video
Can’t wait for part 2!
Generally bulkiing is fun if it's just a little surplus in fact going back to maintenance isn't very noticeable just a meal or 2 less maybe a few less cheat meals.All just in my experience
Glad I found this video. Number 8. Is what I'm running to now. Eat as normal hit my calories during the week when I'm actively training but come rest day I just don't want to eat .. literally don't want to eat
2:56 - “or you can never bulk…” 🤣🤣
Why don’t I get morning wood anymore
Real questions here
Lower test
I was literally going through your channel for bulking yesterday
So helpful thanks
I was on a long bulk, my first one, I had the size along with the gut. I didn't know when to stop. Thanks for this 🙏🏾 info. First week into a real cut
Thank you Mike, really needed this. I just went on a bulk and had planned to do it for a whole year. Didn't realize that's not how it works lol
I’m glad this popped up today! I was about to start a bulking phase having lost almost 80lbs, but I like your videos and will probably for for a couple of months maintaining, possibly with some creatine before reviewing my body shape in January. You seem to speak sense in all of your videos, I hope you really are a doctor and not a charlatan 🤣🤣
So, Mike, if i understood correctly : on maintenance training, you keep the weight you typically do, go 5-10 reps, do a third of your typical volume.
When you say to go fewer days per week at the gym, do you mean to go less as the way to reduce volume, or is it on top of doing less sets per session ?
Also, do you plan on doing a video on maintenance training ? I'm going on exchange soon and won't have the time to train hard. I'm quite confused as how much i should go to just not lose what i gained up until now.
Good stuff as always ! 🙌
I dont bulk because i have a hard time cutting, im a fatti in spirit
Hi Dr. Mike, on a deload week during a bulking phase should I eat my normal hypercaloric diet or eat at maintenance during that week? Thanks!
Maintenance. Maybe in a surplus for the first couple days of the deload since you’ll still be pretty beat up
On a previous video Dr Mike has given two different options, the first option is to just eat at maintenance the entire deload week and the second option is to eat in a surplus for 2 -3 days after your last workout of the week and then eat at maintenance for the rest of the deload. For example on my current bulking plan my last training day is saturday, so when I deload, i eat in a surplus sunday, monday, tuesday to maximize muscle synthesis from saturdays workout then eat at maintenance for the rest of the week
Love your videos please make a video on GLP and GLP inhibitors, and how they can help with fat loss
incredible directives
I've been bulking for 47 years, just starting my first cut... it's rough going.
Excellent video!
just finished week 1 of my 4,5 week mini cut to prolong my bulk. so far the hunger( except the first day or two) hunger isn't an issue. I actually got comfortable enough to gain further but didn't wanna go to/past 20%. gonna be interesting to see how much of a difference this mini cut makes, in theory the mini cut should give me 3 monthst of moderate to slow bulking(since I gain weight slow maybe even 4-6 months)
Mike please make the members only provide free anabolic androgenic stereoids PLEAASEEE
Dr. Mike is the Best coach/trainer in the business today!!!
I use carnivore mass gainer for my pre - and post workout, and I make sure I eat at least one good meal with meat, steak, pork, and chicken. I've been going at it for 7 weeks now and started at 182 , now at 190 . I started with one hell of a spare tier and now I'm getting jacked as fuck and am starting to see my abs for the first time in year's. It's another couple of weeks and maybe a D-load.
8:22 That analogy holds... 💀
Just started a spring bulk, I always hate bulking in the winter...I already feel like sh.t(weather dependent) and in the summer I feel more like training hard to the max instead of feeling sluggish during the darker months!
Well here we go
Phenomenal !
I trained hard for 10-15 years took around 5 years off just getting back into it. I'm following a pretty high volume program, I started by dieting losing quite a bit of weight and now I'm not really attempting bulk but I just want to eat enough to keep energy up for the training program. And I think that is the more important part, are you trying to get strong? You got to eat.
I gotta say, after spending so much time and money to get to my current size and shape, and now I'm back to regular exercise and trying to gain muslce again, seeing the scales go up is fucking with my head so much. I have to keep reminding myself I'm fit, I'm strong, I'm healthy, it's just body recomp. Sure less fat would be nice but more muscle is better
Seeing the scale go up is a good thing! It means your workouts and diet are working. Can always burn some fat later. I can't imagine how hard it is for women.
@@BrofUJu as woman that has always fought to be smaller is the mental part of getting over the bigger number, but my clothes aren't changing and the muscle definition is better, but also I'm very broad shouldered and chested for a woman,.so you can imagine the trouble with finding clothes that fit big shoulders, small waist, big hips. My daughter compares me to Mewtwo of all things!
@@darkydoom haha, that's an incredibly attractive combo though! There's a lot of great before and afters with women where they've sometimes put on like 15 pounds with working out and, just imo, they always look better and healthier after. It's good weight!
Instructions unclear, I bulked for 5 days and I am now 100lbs over my goal weight and everyone keeps calling me bloatapotamus
Health -100, bloat +200
thankyou I NEEDED this