If You Want To Be Lean, Bulk FIRST. Here's Why
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- Опубліковано 27 сер 2024
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*"If people are doubting how far you can go, go so far that you can't hear them..."* If you are reading this today, I hope you have an amazing day!
No, thanks. I don't do what I do to prove people wrong.
@@abhinavbanerjee5104 lol
@@abhinavbanerjee5104 if it gets you to where you wanna be in life it doesn’t matter how you get there
@@jacksongeorge2629 It certainly matters how you get there. Don't try to tell me that being a billionaire businessman and being a billionaire mafia are the same thing. Use your brain for once.
@@abhinavbanerjee5104 I could definitely argue they are not quite as bad but still bad I'm sure we'd disagree so I won't.
It's just the fat gain in my face that messes with my head. When I eat less I feel like I'm not giving my body enough calories to put on muscle and when I eat even In a slight surplus I feel like I'm just putting on so much fat in my face. I couldn't care less about fat in any part of my body apart from my face cause that's the one part you cant hide, its always there to be seen by others.
SAME!!!!! I have a huge fat fuckin face and a normalish body. I think I’m gonna lean bulk until I have a lot of muscle, then shred the fuck out
This is solid advice. I am curently on a big journey to loose weight. I started in september of 2020 at 385 (6'2). Went keto, controled my portion and started working out 4-5 days a week (low to moderate intensity, didn't want to hurt myself, still did tho ahah). I got down to 255 in 1 year (yeah i know, 130lbs in a year is maybe a bit much). I then took 3 month ''off'' to just eat as much as i wanted while still following the keto diet and giving everything I had at the gym. I put on about 10-15 pounds but my muscles exploded. I'm now back to cutting and eating about 2000 calories a day and working out at least 30 minutes everyday and taking days off when I feel i need it. I also stopped doing keto cuz I was bored of it and focus on clean eating with protein in every meal and doing 16-18h fast everyday. Before that I felt like my body didnt want to lose weight anymore and I felt a bit shitty all the time. Now even tho I only eat 2000 calories a day I feel really really great! I have more energy and I'm stronger than ever. My shoulder and arm are starting to look pretty good and i'm already back down to 252. I really feel like taking those 3 month off was the best decisions possible even tho seeing the scale go up was really really scary.
How is it going?
i swear kudos to these guys coming from a time where you just had to trial and error shit and now they droppin knowledge to us youngins.
I love watching this channel because it helps me challenge all of the false and limiting beliefs I have. Fitness is not just a one size fits all. Understanding that has helped me achieved so much more than when I didn’t
And this might’ve been the most important principle I’ve learned from this channel. I don’t think I can hear it enough.
Cardio always be part of my life, because it’s part of how I’ve performed as a lifelong athlete. But it’s no longer my primary path to my ideal body composition.
Building muscle is the best way to burn fat, it’s the most important anti-aging activity, and it’s bloody fun as hell.
Totally makes sense. I’ve been overweight from 11yo onwards and always wanted to be lean. After my teens I’ve been pretty much on and off diets and on a calorie deficit most of my life with episodes of overeating which made me more and more fat overtime.
Only 6 months ago that I’ve realized that I’ve been going at it the wrong way.
I accepted that I gotta build muscle first so it’s easier to lose fat(started with 30% body fat)
It’s a slow process but it keeps the overeating away. It just works! Building muscle and accelerating your metabolism is the way for me
How long did you bulk for before cutting?
6:00-6:36 that's a REALLY good way of telling them to increase calorie intake! I like that method
I look at my calories as a weekly deficit, but generally I eat around 2300 calories a day. I make sure to hit my macros for the day and have been doing a full body routine 3 days per week. Down around 15 or so pounds within 2 and half months, while being on track for my target weight of 200lbs by middle of summer. I could do it faster, but I'd rather build long-term healthy habits.
Same I was on a cut of 2200 cals got done to 200 lbs but was so hungry and weak so started eating more gone up 12 lbs ha guna start my diet again to get to 200 lbs
The guitarist in me can’t get past the Mesa cab in the room. Respect 🤘🏻
I accidentally had a bulking phase this passing autumn and winter where I ate McDonald's Angus beef burger several times a week and gained weight while kept a 3x/week full body strength training regiment. Now I'm 2 weeks into my first cutting phase, just can't believe the muscles that are showing up.
For female newbie to weight training, the initial progress is so slow and hard to see any muscle gain. A bulk definitely help you see results faster.
How long would you say your bulk phase was?
Did a cut for maybe a month too long during the last winter (don’t recommend) but then the reintroduction of cals in the 2600 region after… I’d say those next 8 weeks of some of the most optimal performance I’ve ever had
How long did you cut for? And how low did you get with cals?
@@lukehayes8137 approx 8 weeks, 1800-1900, defs not sustainable for that long (5'9 155 at the time) , the protein did quite a number on the gastrointestinal side
@@arthursarbinowski8299 I'm 5ft 9 and recently lost 8kg to get to 80kg. After that happened I started to go gym and it's been 3 months of me going gym consistently 65% of the time I was on a diet however I managed to gain 1 more kg, maybe because of big cheat days but I've done big cheat days in the time I've lost 8kg however I managed to do that in 2 months whereas I've now gained 1kg somehow when trying to cut calories. I think it may be because I went on to big of a calorie deficit of around 1200 to 1500 and I'm 5ft 9 btw. What wud u reccomend me doing now?
The balance of the advice though! Love your message about sustainability. The reality you present is gold! Thank you for the time and effort you take to prepare the topics and the care that it takes to show us the way.
After 5 years of crash diets and only sustaining about 15 lbs of weight loss, I decided to do a bulk. Clean about 500 cal surplus with meal prepping and large amount of protien. I went on an upper lower split which allowed me to go to the gym 6 days a week. I am now gaining very consistent strength and I actually look so much better despite gaining more weight, am going to the gym very consistently, and feel better than ever mentally, physically, and breaking personal records. I also got asked out on a date recently. Yes, I could be leaner, but that will come in time, and I will do it smarter than before. I am enjoying just focusing on strength and my own energy levels.
Best advice ever, younger guys, listen to these guys and don’t waste time. Stuff I wish I knew when I was like 15-30 because for 15 years on and off working out trying all these things and diets, I look like I’ve only been working out for like 8 months
I want to thank you for all the afvice you give. Building muscle to stay or become lean, being less afraid to eat and bulk. Result, becoming stronger and eating happily without worrying aboutvweight gain.
I went from 225 to 175 (Aug 2019-Dec 2019) then 175 to 190 (Jan 2020- June 2021) then from 190 to 168 (June 2021-NOW) CURRENTLY and im leaner and stronger than I ever been.. so I def agree wit this point of view!
How tall are you bro?
Decided to go Keto after a "permenant bulk" and now back at bulking and starting to see some awesome gains (not to mention I got super lean on keto looking more jacked)
I also use keto to stay lean while building muscle.. I cycle in and out of keto and a more liberal low carb diet adding in sweet potatoes and a few beans from time to time.. works great..
@@stabzatvisionz Hey wondering what your macro split looked like while trying to bulk on Keto? And overall calorie count I guess
@@RossFinnegan I don’t really keep up with my exact fat/ carb/ protein ratio.. I just mainly focus on over all calories, protein intake, and my electrolytes.. Potassium is the one that requires the most work to Maintain.. I do find that eating a bit more carbs and higher protein with a bit less fat than a typical keto diet works best for trying to make gains.. right now my calories are usually between 2500 and 3000 depending on which meals I pick.. protein is approaching 200 grams..sometimes I will use a few handfuls of seeds to bring up my calories and protein if I feel like they may be low.. a typical day for me would be something like steak and eggs with some veggies and Greek yogurt with berries and nuts for breakfast, then a couple cans of tuna fish or sardines with some veggies and Mayo for lunch and then either chicken thighs or ground beef with some liver sprinkled in the beef with more veggies for dinner.. I make sure to drink a greens blend sometime each day as well as d3 and magnesium supplements and creatine ..I do a fast also at the end of every rolling 4 day split where I only have whey isolate coffee, green tea, and a blend of rice and pea protein in almond milk around my ab and forearm day.. the rest of the day just water..
Can you give a lil more insight on your keto cut. Like what kinds of meals and calories intake?
It’s only temporary, you’re just losing water weight. Keto is the stupidest diet
This is channel is literally my only media consumption right now
Same here
I'm 34 Yrs old N 6 foot 2 250 pounds . Im jus getting started back weight lifting . I decided to come in on a bulk . N I'm getting all kinds of gainszzz . I'm gaining strength really fast
Goin on a clean bulk in Jan to help speed up my metabolism. Then start competition prep in February for 16 weeks.
Why not just go on a clean bulk as of morning?
If u wanna lose 50 lbs u probably don’t wanna Bulk at all. This video is for people who wanna maintain 12-15%bf while never have bulked. Only Bulk if ur lean enough
I’ve been overweight the majority of my life. I remember pictures of me around 9 years old and being “husky”. It seems like all the trainers on mindpump were hard gainers, it would be nice to hear the perspective of a trainer who has struggled with weight their whole life. The person who gains weight super easy.
Personally I’d go on a cut until you’re at around 20% body fat then do a recomp at maintenance calories. If you focus primarily on a high protein diet you’ll be able to build muscle even on a calorie deficit
Don't listen to the advice of hard gainers. Cut down to 10-12% in stages with various breaks of maintenance calories whenever it has gone on for too long. I've been doing 2 months cut followed by 1 month maintenance and repeat for the better part of a year now. According to estimations I should be in the last cutting phase now. Starting fat you'll have some muscle at the end of the cut, almost guaranteed.
This is gold. I'm an under eater and I ate 3k to get from 62kg to 71. I had zero energy and ended up hating the foods I would consistently eat. Starting a new bulk with MAPS anabolic I wanna go from 71kg to 80+ kg and now I'll check, maybe my body responds well to less than 3,000 since I took a break from all-day eating.
What is MAPS anabolic?
@@iggmeister4137 it's a gym program they created
It's funny how appetites work. 3k would barely satiate me and I'm cutting that last bit to get down to the 10-12% range from around 14-15%, eating only 2300 a day, the pain is real.
Getting lean first was terrible advise it kept me spinning my wheels for a decade, and gave me terrible eating disorder, been gaining muscle for a year and results have been outstanding, once a person has decent muscle they don’t care about belly fat much anymore
Good news, I was bulking for 31 years
I had high fat low muscle body. I gained 3 pounds lost 4 inches because of this idea. I was more worried about muscle than weight and fat. Now I’m maintaining the same weight but getting smaller in inches, but more muscular.
Actual healthy advice....not too common I the "fitness" world.
This is the greatest piece of confirmation ever. I always wondered how we cut to a low body weight and not have a new, super-low maintenance level at the end of the cut. I have to lose 20-30lbs and am cutting at 1700cals. This is the reason so many people fail to keep the weight off, even when eating “clean” after reaching their target weight.
Well, once you reach the target weight, start bulking. You're not supposed to keep the weight off when lifting.
Yep, I had overly reduced my calories after bulking on my own program taking me to 20% body fat but only 168lbs. I reduced my cals to about 1700 and dropped my weight to 148lbs with barely any muscle left.
So I found a good P.T. who put me on a reverse diet to get me back to a good level of cals (2550-2650) and lean weight gain.
I'm now at 162lbs and about 17% body fat, but I now feel more capable to only slightly reduce my cals to about 2350 and drop the fat without losing all the muscle.
if your trainer was actually good they wouldnt put you on a reverse diet, its not necessary. Sorry brah but be skeptical of these self proclaimed expert trainers
@@aubame-bloodclut-zette6745 So I should just listen to a random person on the comments section, who only knows a few brief notes of my training and nutrition history, while ignoring the P.T. who has an in depth knowledge of it all, and has helped me get positive results over the last 17 months? Yeah, that makes sense.
You guys are worth gold ✨ 💛
Plus you have more muscles mass = more calorie deficit
Great video this, using this fuel of information to get into the gym again
Been tracking for a little less than 4 years my maintenance is 4,000 calories a day cutting 20 pounds took me 3 less weeks than it did almost six months ago when my maintenance was 3300 and I never felt hungry.. call me a believer lol
What’re your stats
6’ 225 15% maintenance is around 3,500 calories right now started 250 23% maintenance just shy of 4,000 the goal is 9% because I’ve never hit single digits but that last 15-20 pounds is going to be tough without sacrificing a good chunk of muscle and I’m really happy with my strength right now
@@timroelofsen4954 interesting. I’m 6’2 315 prob about 25-30%. Strength is decent, strongest I’ve ever been. I’ve been locked in around 32-3400 cals for about 4 months now and I’m seeing strength gains & leaning out slowly. 3800 had me putting on body fat it felt like. Confused cause it sounds like most guys 6’ and 200+ are taking in around 4000cals.
@@Josh-fz9rh what’s your workout intensity like? I just eat, track and then see what’s happening on the scale week to week to figure my maintenance so workouts are included in that 4000. If you’re dieting try figuring you macros for the week and then just hit a daily average that way you don’t have to be quite as strict and those days you over feed don’t kill your mindset and remember that protein is just as if not more important than calories.Your metabolism isn’t jacked by any means though, I’d stick to maintenance and just focus on your strength numbers for a little bit then do a small cut (10 pounds) and see how if feels
@@timroelofsen4954 I crush my workouts. No cardio but I get a few miles walking in while at work. I guess i should say 32-3400 is my net after workouts. I’m pretty good at getting 250g of protein everyday.
Such amazing advice, literally what I had to learn the hard way, this is spot on.
Increase metabolism easier to cut after.
I find cycling between a calorie surplus and a calorie deficit for certain time periods to work best at building muscle and staying lean.
I find cycling works best
How long do you usually bulk/cut during your cycles?
If you want to be lean, clean up your diet, eat more protein (not shakes), sleep better, do fasted cardio and lift weights!
Fasted cardio lol.
Fasted cardio has no additional effect on weight loss over normal cardio. In fact, for most people it will hinder it as you will have less energy and will run (or bike or whatever cardio you are doing) for less time.
@@joebloggs6922 he obviously has never watched MP
@@Josh-fz9rh Deffo lol. Honestly, it’s pretty common knowledge everywhere at this point.
wat
I am positive you’ve said before you shouldn’t bulk unless you’ve seen your 6 pack before
Dropping heat everywhere 🤣🤣🤣🤣🤣
I cut my weight from 244 to 176 now since Jan to Sept
I want to gain muscle, bc now I got the skinny fat body mostly my stomach is where the fat is stored.. Should I bulk now to gain muscles little by little but scared to put my weight back up as well
Followed your advice and I felt great
if you wanna lose weight up your protein intake - 1g per 1lb bodyweight
I’ve actually started taking now foods super enzymes to help with the digestion of the amount of protein I have to take in and it does very well for me. I have some discomfort etc. but all in all it was a good investment for me
Hot water freezes faster than cooler water.
I am struggling increase from the weights, i started from theese weights after that i am stuck
50kg benchpress for 8 reps
70 kg lat pull downs for 12 reps
40 kg rows for 12 reps
120kg squats for 8 reps
40 kg OHPs for 12 reps
40kg biceps curls for 5 reps
60kg cable tricep push downs for 8 reps
65 kg on hamstring curls machine
70 on leg extension machine
12-12kg side raise on both sides
10-10kg front raise on both sides
25 kg reverse pec dec
95 kg pec dec
40 kg dumbells on the sides lunges Etc etc
How many sets do you do? Also for dome of the lifts you can either up the weight or add a rep or 2. Or a whole set
@@ramalellison9205 i am talking about my maximum reps for theese weights and also i normally do 3 set per exercise so that i can cover at least 6 variations or exercises for push /pull or legs workout i get away with tons and tons of volume/(more&more sets) if i have 1.5 hrs or 2 hrs of free time for a workout somedays but can't increase the weights or else the reps drop down a lot or the form goes out of the window if i increase
Do you always train 3x8-12 reps? Maybe try doing 2x8-12 then 2x3-6. And ocassionaly do pyramid training where you start with 15 reps then do 12,8,6,4. Not bragging but I'm able to squat 405 for reps at 180. I got this from watching how Kai Greene trains where he starts with calves, hamstrings, glutes, then quads. And then after the pre exhaust/warm up he goes into squats. I found the hip abduction and adduction machines and glute kickbacks really helped my squat out a lot. Focus on glutes, hamstrings, and hips for squat more than quads.
Merry Christmas mindpump
Haven't really gotten this metabolic adaptation issue while going from obese to fit, used a couple of maintenance periods but that's it, no need for a bulk.
I was 205lbs in end of October 2021 and have some decent muscle mass, I started my cut beginning of November and now I'm 192lbs around 19%-20% bf and I'm wondering if I should start reverse dieting or go for my 185lbs and get near 15% bf. My body has been sending me some signals, but I don't know.
I'm 31 and on my first proper bulk I love it feel strong as hell 💪 well for my standards anyway. Stay classy.
Kinda agree
Your stubborn areas arent going to be less stubborn after a bulk
Any recommendations on calories? I’m 6’0” 303 pounds. I lost 7 pounds of fat and gained 4 pounds of lean muscle mass in the past month. I’m only consuming anywhere from 1,900-2,200 calories. Should I really be coming closer to 2,500-2,800?
Not sure if this matters but I go to the gym 6 times a week for about 45 minute lifting sessions that are moderately intense.
Bro you didn’t gain 4 lbs of muscle in one month unless you’re on peds
@@owais1444 I will literally send you a picture of what the sheet says on the scale that I used, just tell me where to send it to. Lots of places say you can gain anywhere from 1-4 pounds of muscle when you first start lifting.
@@deolly bro a stupid scale is not proof of anything
@@born2270 I would assume a scale that is multiple thousands of dollars might have some accuracy. And yes, it is proof of something. Come on man, you know that's not a smart comment.
@@deolly lmao 😂
I hate calling it a bulk. Cause I always don't care about what I eat. I'd rather call it improvement season and actually track
ok
I usually weight 70 kg without training (Boxing). When I drop to 63 - 64 kg (around 140 pounds) I just feel so muscular and big. Is crazy I lose weight.
Can you do a video on Keto and Carnivore diet?
So how does the comment thing work? Lol My cutting cycles are so easy when coming down from a bulk. Haven’t plateau yet. At 150 lbs and getting stronger every time. Also, if I may add, I tend to dirty bulk a bit and when I cut it’s fucking easy to eat clean while staying consistent. It’s awesome! 💯
These videos are entertaining, im already jacked asf
welp, i´ve never been leen or overly fat, just skinny fat and just started a low calorie diet on november to get bellow 80 kg (i started at 89 kg and am now at about 83 kg)
guess i've been waisting my time then
just wanted to be healthy but I can't even do that right
im never gonna stop being a deformed looser huh?
I did this and now I'm fat af
😂
Lol
Interesting, I was eating at a deficit to try and drop weight and hated it haha, so have bumped up to my maintenance calories to see what will happen.
nah if you’re obese you should not ever bulk. Cut down to whatever BFP you want to be at, then maingain. telling you what you need to hear not want to hear. everybody wants to hear that they should bulk
Bulk first THEN bulk
Facts
What are some good ways to increase protein without increasing carbs and fats? Would love to bulk but I am struggling right now hitting my protein goal for maintenance.
Lean chicken breasts, whey protein powder, 0% fat Greek yogurt, cottage cheese
From my personal experience I don’t believe you need to bulk. The last 7 months I was marathon training while lifting, and I am at my heaviest and strongest ever! I started around at 157 and now I am 165. I could be bigger if I was not running but I love the endurance aspect of running and the cardio benefits. It might sound insane but I somehow manage to gain muscle while being at my maintenance calories.
You've been in a surplus.
If they are 250 and only eating 1500 calories, I call BS. Unless they are COMPLETELY bed ridden . Calories in, Calories out. Simple. Either burn them, or don't eat them.
I thought you should drop to 20% of you're at a higher body fat before bulking? My own goal is to reach 15% and add 2kg of muscle or more, i have less than a year's consistent training
I bulk first and then I do all that cardio burpee shit. Lol
Is it kind of body recomposition?
I’m 5’8, 157lbs. I’m struggling to find an approach that is best for me. I have decent muscle mass but still a bit of fat around 17-18% bf. I feel like 157lbs is pretty low is regards to weight and don’t wanna get to light and loose muscle but want to reduce my body fat. Should I maintain cut or bulk? Really want to commit to one as if been half arsing both and results seem to have stopped.
How long have you been lifting? Hows your training and calorie intake? I would slightly cut calories or burn more calories with cardio if you're at 17-18% bf and just train hard.
it is man, i’m basicLly just like you, enough muscle to where people know you lift, but i’m 160. & i really believe it is enough muscle to make a cut doable, but man an extra 5-10 pounds of muscle would make the cut so much easier. i just went through this, just my personal opinion. been bulking for quite a while now & won’t cut again until i’m sure i have enough muscle
Lean bulk to 20 percent body fat then recomp could be the strat if you don't want to lose weight. That way you are always gaining muscle.
Very interested in this thread. Same boat as Jason. I'm 6'1, 207 lbs. Bf% is around 16-18%. With my TDEE where it is and my workouts what they are, I can eat around 2600 cal/day and allegedly be at my bf% goal (~13%) in 3 months. I want to start a bulk ASAP.
Would a recomp even be possible? Would it be better?
This made me realize im bulking to hard lol
What if your at 30-% bf
Genuinely curious. Is it a good idea to bulk if I'm on a calisthenics program? Covid restrictions where I'm at are major pathetic to the point where gyms are barely open and I can't afford it anymore so have been trying to work on my body at home
Why would it not be
A punch bowl of Cheerios with a Quart of milk & a whole carton of eggs 😭😭😭
This is common knowledge with people who lift…
When bulking do I need to replace the calories I burn during a workout? For instance; if my goal is 3000 calories a day and I burn 500 throughout the day, do I then need to eat an extra 500 to replace what I burned?
Tdee calculator, I think that's what is called, basically that should include already what you burned, in order to bulk or cut
Keep them same. If your losing weight add more. No way to tell really until you start and track your weight.
I’ve heard people saying both. But I think it makes sense to take into account what you net after cals burned. If your maintenance is 3500 and you eat 38. But then you burn 500 you’re technically In a 200 cal deficit for the say.
This advice makes zero sense. If someone is obese and untrained, they can build muscle and lose fat simultaneously, as long as your protein intake is high enough.
This video is only for those who been cutting a a long time and they need to reset there body to do a better cut
I like to keep bulking lean mass until I need to increase calories instead of cutting calories to get lean.. when you cut calories your body will just adapt but if you continue to build lean mass then your body will stay leaner and let you know when you need to increase calories.. I use my rep counts and improvements in strength to gauge if I need to increase calories.. if my gains are stalling then I will usually start to lean out more as well so I just bump up my calories and keep it pushing..
The thing is how to bulk after 40 years old. …. TRT?
Cut first. Excess adipose tissue significantly lowers testosterone. Cut the fat then bulk.
Good info, but nothing new for me, I'm bored of these bulking/cutting videos
You all are same type of body type , I mean difficult to gain in your early days or something like that , I request you to please add some in ur podcast, with ur type of expertise who had difficulty in eating less or difficulty in reducing weight or fat like u all did in your early days with difficulty in gaining, I m a fan of ur show and please consider it. Please forgive my English , will be very happy if u revert, and I also feel that ur group is lacking that example that how a strong fat guy can be in reasonable shape. That such person also deserve a chair in ur office 🙂
Damn good to know fellow Indians who watch the mind Pump show
I wanna win the giveaway in return I’ll give you all the fat I lose.
So if you want to cut, bulk.. and if you want to bulk.. cut.. but that's an infinite loop so what do you even do lmao
None of them look particularly lean imho, especially the guy in the green jacket
Or you can lose fat and build muscle at the same time…
Coach Greg disliked
COACH GREG COMING FOR YOU GUYS!
Please add a female to ur show. I want a girls point of view.. please please please
No
This is just terrible advice.
Greg doucette does not approve
Surprised he has not ripped this podcast a new one. I’m still a fan of both regardless.