Future MMA fighter here, currently bulking up til January and your videos helped a lot. Keep doing what you doing brotha! ✌🏽keep a look out for my name in the UFC!
I’ve been on a dirty bulk and have been stuck on 142-148 lbs for the longest. I’m going clean to see if my healthy diet gives me the motivation and nutrition to up my workouts. I do feel lazy and tired after eating out basically almost every day.
As someone like me who wants to make a name for myself in mma one day, my biggest issue is that I struggle to put on more mass nowadays, I'm about 6,0 ish but my weight has been stuck in the low 170s for quite a while now and that's because most of my days I'm walking alot wether it's to college or my Jujitsu club sessions since my parents don't have a car.
@@Coach_MarioRios For the 80-20 food rule 80% of my calories are good foods but the other 20% of food are bad foods and is this everyday or certain days?
@@mariomirquis9393yes. Everyday. Obviously try to revolve the heavier calorie meals around the time you’re going to gym an hour before hand. Since you’re having a hard time putting on weight, the 20% bad food will help with those extra calories that’s hard to get from clean food
Yo, Im 14 and a couple months ago i used to just be plain FAT, no muscle. I started watching some of your vids now im still fat but I have more muscle, more cardiovascular endurance and better performance in mma in general. love from australia 🔥
I will be honest. I used to dislike you after seeing your shorts. I thought you did all that to gain more views and attention. But after further progressing into my fitness journey, I realised that your message on aesthetics is correct.
Bruuuh.. was checkin out your program and noticed you went to SLU?? St Louis resident and second biggest Leon fan here 🙋♂️ (second after you obviously) 😂 Side note, thank you for what you do man. I’m starting my push to get the build that I want and all your info has been extremely helpful
For trying dirty bulking I gained 35 pounds in 4-5 months and I would say atleast half of the weight was fat and water and the other half was muscle. Even though I didn't lose too much definition, I kind of gained a little more definition in the arms. I did this natty.
dirty bulking did wonders for me in the first year but i'm just able to retain a low body fat % but i need to start eating cleaner now cause i'm starting to notice that i'm gaining more fat than usual
I found that if you’re eating healthy, it is extremely hard to get enough carbs. If you don’t eat a ton of grains like me, eating a bit extra protein is a bit easier
hey can someone confirm im doing this right im 5'8 140lbs, protein would be 100g, carbs 384 adding those together in calories would be roughly 1936calories + 300 surplus -2000 would be 236 calories/9 = 26 grams of fat ( i feel like the fat amount is low)
Coach, I'm 17 and a half. I'm 5"8 right now, I was 5"5 when I was 14. Is is possible to grow taller at my age? Can you make videos on no cap height growth video?
@@winger9229 ngl I think a lil cardio wouldnt be bad but im just trying to focus on making muscle and bulking and then cutting and getting lean when ramadan comes
Calisthenics is good for functional growth but it’s short term more than long term, so if you can’t find a way to overload wieght working with calisthenics then stick to wieght lifting
@@arkii5420 ooo what if I use weighted vests to overload? I would understand if I want to be a body builder I would need weights but thanks for the advice
Hey man, if I’m pre diabetic. how can I bulk I’m 5’9, 148-150 lbs and I’ve been working out inconsistently for a year and just now am doing calisthenics consistently I wanna bulk up to build muscle but I don’t wanna get fat I also have to limit carbs for to lower my A1C Prior to working out I was type 2 pre diabetic and underweight at 138 I started working out more and gained a decent bit but became inconsistent Please lmk what I can do or a vid in the subject Please lmk man. Love your vids
Your current weight, however calculating your calories off of an online calculator isn't *that* beneficial. While there is an average, if you really want to know, track your weight. Your personal calories for a certain day could be way off compared to the average, which would be given by the calculator. I can cite the study if you'd like, but there was a study which looked at how much of a variant could your daily calories be by person. It found a large variance, for example if your calculated calorie maintenance was 2,5000kal, it could actually be as low as 800kal or as high as 5,000kal.
Mario, love the content, but I gotta correct you on something. Arnold tricked the industry by eating a low fat, high carb diet. While both are silly diets, High fat and low carb is 10x better than high carb low fat.
Hey Mario/Rios Bros I used to be a pro kickboxer and high-level a mature boxer I had to stop fighting due to head injury. Like most after fighting I became obese. Im just wondering if you could do a video for getting back into shape for obese people and loosing fat
I'm not Mario Rios, however for people that had gained muscle but lost it over time, it is actually very easy to gain back the muscle. Losing the fat however would be the same. Also you would have to take into account your head injuries for certain exercises and such.
That is a cut because you lose body fat, but that is also a very successful cut, most likely due to only working out for 5 months, however still very good. Keep up the work bro
@@socialistrevolution8795 the thing is i dont have a diet the only thing i do diet related is avoid snacks fast food and soda but apart from that i eat a lot and everything my mom cooks
Mario, if I’m slightly overweight (88 kgs at 5’11.5), should I still lean bulk? I used to be skinny fat and just packed on more fat over the last 2 years so there’s little muscle under it.
if you’re skinny fat mario would recommend a lean bulk 100% skinny fat i’m literally means you have no muscle and thus your slight fat shows a lot more, also if you build more muscle the more you have the more kcal you will burn thus lose the jiggle anyways
@@YasinLmao-rh7mqyes cause if you cut you would just be skinny so lean bulk with good amount of protein and weightlifting then for atheltic performance do workout standing up unless your doing chest and add plyometrics to make you faster and more powerful
Maintenance by definition means you keep the same weight. You lose weight by going below maintenance, also make sure to eat enough protein and carbs, and you'll lose mainly body fat. If you don't want to lose any weight, also exercise your jaw for that jawline, the more muscle you have in a certain area, the more fat you can have on it and it will still show.
great vid I have 3 questions tho 1 can you give a training & Diet protocol for a fat guy ( something like this vid just for a fat dude ) 2 which is better for athletes hex bar or barbell deadlifts 3 opinions on hang cleans
There isn't a specific amount, just go until you feel. Some never stop bulking, so its preferential. Although if are to do a bulk-cut cycle, it is generally better to bulk throughout most of the year, and like cut for 1 season (eg. bulk: summer, fall, winter; cut: spring). But again, it would be best to cut and bulk as you want, like I've been on a cut for about 5 months now, and I'm planning to cut for a few more, and do a 50/50 bulk-cut year.
Get 30% off your first box, plus a FREE gift, when you give Tiege Hanley a try at tiege.com/mariobulk
Before talking about clean bulking please clean the setup behind you 😂
ua-cam.com/users/shortshE42HkMkH8Y?si=8UBI0XA7ykpDjB60
I’ve always struggled to bulk up and this video has just saved me. Keep it up 👍
Mario for all the hate you get. You really know what your talking
About!!! 👍
Yes sir 🫡
Thanks for coming in clutch
Keep up the lovely content bro. Really like the long term vids. Dont let lazy bodybuilder let you down ❤
Future MMA fighter here, currently bulking up til January and your videos helped a lot. Keep doing what you doing brotha! ✌🏽keep a look out for my name in the UFC!
how old are you
@@zajinn 22
Good luck man.
Will do my man!
damn yyou can go pro so late?@@michaelmckinley2185
This is why the Hog Rider has the most aesthetic physique.
this why mario rios the leon edwards rider has the most aesthetic 3rd leg
I’ve been on a dirty bulk and have been stuck on 142-148 lbs for the longest. I’m going clean to see if my healthy diet gives me the motivation and nutrition to up my workouts. I do feel lazy and tired after eating out basically almost every day.
I know it been 10 months but how much u weigh gng
Perfect timing for the offseason
As someone like me who wants to make a name for myself in mma one day, my biggest issue is that I struggle to put on more mass nowadays, I'm about 6,0 ish but my weight has been stuck in the low 170s for quite a while now and that's because most of my days I'm walking alot wether it's to college or my Jujitsu club sessions since my parents don't have a car.
Maybe incorporate the 80/20 rule for healthy and unhealthy food
@@Coach_MarioRios For the 80-20 food rule 80% of my calories are good foods but the other 20% of food are bad foods and is this everyday or certain days?
@@mariomirquis9393yes. Everyday. Obviously try to revolve the heavier calorie meals around the time you’re going to gym an hour before hand. Since you’re having a hard time putting on weight, the 20% bad food will help with those extra calories that’s hard to get from clean food
Yo, Im 14 and a couple months ago i used to just be plain FAT, no muscle. I started watching some of your vids now im still fat but I have more muscle, more cardiovascular endurance and better performance in mma in general.
love from australia
🔥
I will be honest. I used to dislike you after seeing your shorts. I thought you did all that to gain more views and attention. But after further progressing into my fitness journey, I realised that your message on aesthetics is correct.
Thank my broda. Now i will start bulking correctly
Bruuuh.. was checkin out your program and noticed you went to SLU?? St Louis resident and second biggest Leon fan here 🙋♂️ (second after you obviously) 😂
Side note, thank you for what you do man. I’m starting my push to get the build that I want and all your info has been extremely helpful
Best video for hardgainers!!! Carbs helped me gain healthy weight…no low carb or high protein.
Not only do I like a high fat diet because fat is calorie dense, but it’s amazing for testosterone
Bro has the best legs bru
6:55 HE SAID WHAT💀💀💀
Skinny guys got the most potential they just don’t know it yet
You're the goat brother there's so much misinformation out there it's insane!
Goat fitness creator
The editing is cleannn
Next long video idea: How to balance martial arts with lifting weights
Thank You for the video was just looking out for this one.
That’s why Leon Edwards has the most aesthetic physique(after Me)
For trying dirty bulking I gained 35 pounds in 4-5 months and I would say atleast half of the weight was fat and water and the other half was muscle. Even though I didn't lose too much definition, I kind of gained a little more definition in the arms. I did this natty.
Real science bulk thanks bro
I can't cut and bulk at the same time I need to make my abs more visible and get bigger at the same time
great content bro helps alot
I bulked for 14 years since i was a baby, the cut was beautiful
Thank you so much for making this video
dirty bulking did wonders for me in the first year but i'm just able to retain a low body fat % but i need to start eating cleaner now cause i'm starting to notice that i'm gaining more fat than usual
thanks mario i really appreciate it
sick video bro thank you
Great content and advice 🔥🔥👌🏽
I found that if you’re eating healthy, it is extremely hard to get enough carbs. If you don’t eat a ton of grains like me, eating a bit extra protein is a bit easier
and this is why Mario Rios has the most aesthetic UA-cam channel.
i literally just spread my ankle yesterday so i cant even train😭😭😭
1:00 honestly he doesn't look that bad in this photo, it looks like a solid year for a natural lifter even if their clean bulking.
And this is how Nick Smith bulks for his standing bench press on jupitar.
I think of it, the next day he posts it, literally the 5th time this has happened
Bulking keeping you big as hell
Love the vids
My inspiration
This is why Leon Edwards is the ceo of athletic bodybuilding
What exercises should I do from Monday to Friday
Could you do a strength/power training routine ?
Tomorrow I will have surgery and I won't be able to train for a month, what can I do to lose as little muscle as possible?
him at 1min is like my physic rn
hey can someone confirm im doing this right im 5'8 140lbs, protein would be 100g, carbs 384 adding those together in calories would be roughly 1936calories + 300 surplus -2000 would be 236 calories/9 = 26 grams of fat ( i feel like the fat amount is low)
MAKING FITNESS GREAT AGAIN🔥💪🏽🇺🇲🗽🦅
Genetics mate
Leon is naturally a genetic upper tier, most people can’t get what he has because it’s his unique look
Coach, I'm 17 and a half. I'm 5"8 right now, I was 5"5 when I was 14. Is is possible to grow taller at my age? Can you make videos on no cap height growth video?
Just wait you will grow just from aging bro. I was 5'7 AT 17 and KNOW im 6'2 with 21.
@@NoelLahrsen95 May I know your parents height if you don't mind? Mine is 5"5 and 5"3
@@samuelehtoo95946'0 and 5'8.
I would very much be happy at 5'8 lol
You can still grow 2 more inches.
What if I am 250lbs at 6'1? Should I bulk? Or is that bulk enough, and should I go straight to cutting?
Bedroom cardio with leon edwards when?
Is it bad to do cardio while im bulking? Im skinny fat rn and tryna gain muscle while losing my belly at the same time, not sure if thats unrealistic
Bro I’m in the same position I’m skinny fat I’m just confused whether to do cardio or not
@@winger9229 ngl I think a lil cardio wouldnt be bad but im just trying to focus on making muscle and bulking and then cutting and getting lean when ramadan comes
Coach do you got any tips for explosive movements in kicking or punching I do mma. If you have video please tag me.
Hi Mario, how long should you bulk for?
Please make a video on how a obese human and get da leon phsique
I already have one
@@Coach_MarioRios hahaha i just checked it now, didnt know u had banger long form content
Shoulder injury from arm wrestling, so won't be in the gym for a while. Thanks for the info though ✌🏽💯
Sorry to hear that but you can awalys do one arm or do legs or work your core go easy on yourself but don't give up
@@Coldbloodedreptile True
Ty can u make one for cutting so we look like Leon Edwards at weight in ❤
I already have a cutting one
First lean Edward has the best physique in mankind and his history and in human endeavour
Do you need to use weights it can’t be calisthenics?
Calisthenics is good for functional growth but it’s short term more than long term, so if you can’t find a way to overload wieght working with calisthenics then stick to wieght lifting
@@arkii5420 ooo what if I use weighted vests to overload? I would understand if I want to be a body builder I would need weights but thanks for the advice
Do you think 5x5 is good for athletes?
Just a question if I bulk on week 1 and cut on week 2 then bulk on week 3 then cut on week 4 and so on will that work?
It probably would just lead into yo yo dieting
Breakdown Fedors physique
Hi Mario ! How long should the lean bulk last ?
It’s different for everyone. Set a goal like gaining 15 lbs. that should take like 6 months
How many sets x reps should I be doing? I’ve heard so many people saying 3-4x12 or 2x failure. I don’t know which to do
For mostly muscle gain: 3-4x8-12
Strength: 4-6x1-5
Like i create 200-300 surplus in my diet for how many days after that should I increase my calories?
When you stop seeing gains. Look at the mirror and the weight scale.
For the calorie calculator what level of exercise do I use to calculate the value. I would say Iift 6x week pretty intensely.
Hey man, if I’m pre diabetic. how can I bulk
I’m 5’9, 148-150 lbs and I’ve been working out inconsistently for a year and just now am doing calisthenics consistently
I wanna bulk up to build muscle but I don’t wanna get fat
I also have to limit carbs for to lower my A1C
Prior to working out I was type 2 pre diabetic and underweight at 138
I started working out more and gained a decent bit but became inconsistent
Please lmk what I can do or a vid in the subject
Please lmk man. Love your vids
mario what exercises should i do at home to buid those leon edwards delts at my home
Lateral raises with dumbbells if you have them or bags or something that weighs alot
When calculating your calories should you account for your current weigh or your ideal weight ?
Your current weight, however calculating your calories off of an online calculator isn't *that* beneficial. While there is an average, if you really want to know, track your weight. Your personal calories for a certain day could be way off compared to the average, which would be given by the calculator. I can cite the study if you'd like, but there was a study which looked at how much of a variant could your daily calories be by person. It found a large variance, for example if your calculated calorie maintenance was 2,5000kal, it could actually be as low as 800kal or as high as 5,000kal.
Can you teach how to grapple
0:23 I can feel your pain😅😅😅😅😅[In the mind: 😓😓😓😓😓😓]
Denali gordans been beefing, what the responses, and also Colby Covington will smash your boy, MAKE AMERICA GREAT AGAIN
Mario, Is it good to bulk when I'm already at 13.6% bodyfat?
Of course
Yes but lean bulk aka only 200-300 calorie surplus otherwise you will mostly gain fat
my 1year bulk is over and im having trouble cutting because i have exams and less time for cardio. any advise?
Should i train my neck?
Just do shoulder shrugs
Are bodybuilders strong
dude i heard that amount of sleep required is diff for everyone
What about an athletic cut?
How lean should I get for soccer
Just start playing soccer and you’ll eventually get lean
Mario, love the content, but I gotta correct you on something. Arnold tricked the industry by eating a low fat, high carb diet. While both are silly diets, High fat and low carb is 10x better than high carb low fat.
I’m skinny fat at 5’8 170. Should I lean bulk or cut?
Cut
Bulk
If you are skinny fat bill because skinny fat just means you have a lack of muscle so bill and then cut
Can i bulk while doing mma?
Hey Mario/Rios Bros I used to be a pro kickboxer and high-level a mature boxer I had to stop fighting due to head injury. Like most after fighting I became obese. Im just wondering if you could do a video for getting back into shape for obese people and loosing fat
I'm not Mario Rios, however for people that had gained muscle but lost it over time, it is actually very easy to gain back the muscle. Losing the fat however would be the same. Also you would have to take into account your head injuries for certain exercises and such.
If your past puberty go on a caloric deficit
How long should you bulk for?
Your first 2years of training it’s best to bulk that much time
Im 14 i started going to the gym 5 month ago i gained around 4-5 kg (10 pounds ) but i lost like 4-5% body fat is that considered bulk or cut
That is a cut because you lose body fat, but that is also a very successful cut, most likely due to only working out for 5 months, however still very good. Keep up the work bro
@@socialistrevolution8795 the thing is i dont have a diet the only thing i do diet related is avoid snacks fast food and soda but apart from that i eat a lot and everything my mom cooks
What’s his channel
Mario, if I’m slightly overweight (88 kgs at 5’11.5), should I still lean bulk? I used to be skinny fat and just packed on more fat over the last 2 years so there’s little muscle under it.
there’s no muscle brah get yo ass in the gym and lift weights
No man. You should cut. I was at the same stats at you, cutting helped my overall health and I became a lot more athletic. Best of luck
if you’re skinny fat mario would recommend a lean bulk 100% skinny fat i’m literally means you have no muscle and thus your slight fat shows a lot more, also if you build more muscle the more you have the more kcal you will burn thus lose the jiggle anyways
@@The-hx6kdbro I am skinny fat at BMI 23 21% BF 177cm 71kg. Should I do lean bulk?
@@YasinLmao-rh7mqyes cause if you cut you would just be skinny so lean bulk with good amount of protein and weightlifting then for atheltic performance do workout standing up unless your doing chest and add plyometrics to make you faster and more powerful
Hey can anyone help me I think I'
m doing the math wrong
yo can i lose body fat eating at maintenance? at 59 kgs rn and dont wanna lose weight but need that jawline ykwim?
Maintenance by definition means you keep the same weight. You lose weight by going below maintenance, also make sure to eat enough protein and carbs, and you'll lose mainly body fat. If you don't want to lose any weight, also exercise your jaw for that jawline, the more muscle you have in a certain area, the more fat you can have on it and it will still show.
Am I the only one getting confused at the part about fats?
Please provoke/destroy Goatis and Jason Wojo! The 2nd dude says his McLaren is more important than the gym lol
Might as well say a leon bulk 😂
great vid I have 3 questions tho
1 can you give a training & Diet protocol for a fat guy ( something like this vid just for a fat dude )
2 which is better for athletes hex bar or barbell deadlifts
3 opinions on hang cleans
How will I be able to reach my carb intake? I mean like 5 to 6 grams per kg of bodyweight daily seems pretty hard to get in.
It is, but pasta is a good one, tons of fruit ideally
Does anyone know how long you should bulk for
There isn't a specific amount, just go until you feel. Some never stop bulking, so its preferential. Although if are to do a bulk-cut cycle, it is generally better to bulk throughout most of the year, and like cut for 1 season (eg. bulk: summer, fall, winter; cut: spring). But again, it would be best to cut and bulk as you want, like I've been on a cut for about 5 months now, and I'm planning to cut for a few more, and do a 50/50 bulk-cut year.
I don't think he was being serious...
Were the girls really stronger than you? Or are you just kidding Mario.pls elaborate
I was really really tiny, I was 5 foot 90 lbs at the age of 15
@@Coach_MarioRios No shame bro. I was once 6ft1 140. Now I’m a lean athletic 175.
@@Coach_MarioRios Damn. This really shows you worked hard.