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Bulking and cutting is one of the most popular methods of adding muscle fast, but does it work the way you hope it would? In this video, I’m going to show you how you can actually build muscle and burn fat at the same time and significantly change the look of your body by doing so. I will also cover some of the potential pitfalls on the way to the perfect bulk and cut that could be undercutting your end result.
To start, it helps to discuss what the theory behind bulking and cutting is for putting on muscle. That discussion needs to start with a determination of what you ultimately want to look like at the end of your bulk and cut. If your goal is to wind up with nothing but pure lean muscle gain then you will have to identify that and understand that your cut is going to have to be precise and must be able to last for the duration. In other words, you will have to cut until every bit of excess body fat that you put on is no longer there, while making sure not to compromise any of the lean muscle mass you added in the process.
If on the other hand you simply want to add “size”, for lack of a better term (meaning pack on partial amounts of lean muscle and body fat) then your goals and the practicality of the process would become much simpler to adhere to. For the purposes of this video and channel however, we are assuming that the end product of your bulk and cut would be to add pure lean muscle gains without body fat hiding what you have done.
With this said, I argue that this whole process does not have to be segmented into a bulking phase and a cutting phase but rather can be achieved at once (with a significant impact on how you look and feel at the end). By being hypo caloric and maintaining a positive nitrogen balance you can definitely add muscle and burn fat at the same time, albeit at a slightly slower but much more consistent and maintainable rate.
When the longevity of your appearance and gains is what is paramount, the alternative of spending half the year fat and a few months comfortable enough with your physique to take off your shirt is not an option. When you bulk and cut at the same time you can walk around 365 days a year looking your best while steadily accruing lean muscle year over year.
The risk of bulking and then cutting is often that the adaptation to going into a sustainable hypo caloric diet becomes daunting and as soon as it cannot be maintained, the results are lost. Many people will enter into a bulk and never fully come out of it. There are many a gym filled with guys spending hours each week on cardio trying to reverse the effects of a long ago bulk gone wrong.
If instead you focused on staying slightly hypocaloric while increasing your protein intake to support positive nitrogen balance needed to keep a net protein synthesis, you would find that you could add pure lean muscle more consistently. Now, this process will be a slightly slower one than trying to force your body to grow more quickly but the end result will be more sustainable and consistent.
For a complete program that walks you through the process of eating foods you love while allowing you to lose fat if you desire while adding pure lean muscle, head to http://athleanx.com and get the ATHLEAN-X Training System. Learn to eat and train like an athlete and get gains that you can keep and proudly show off three hundred and sixty five days a year.
For more videos on bulking and cutting, diet and how to get ripped and build muscle at the same time, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
Would this approach work for someone that is currently 190lbs, 6 foot tall, been lifting seriously for two and a half years, and is at about 14% body fat. I'm currently sick of bulking, I feel like shit every day (yes I eat nutrient-dense food, not garbage).
-400/500 calories each day and 2,4g/kg Protein per day since 33 days with a very strict selfmade foodplan and workout routine. Lost 2,3kg and feel more buffed than before. Obviously I did not get a few pounds of muscle in just one month especially with a calorie deficite but I think I gained a moderate amount, probably a few hundred gramms.
Jeff is the realist trainer I have watched on YouTube. He tells the truth about everything. I tried the bulk and cutting phase and I couldn’t maintain the type of body I wanted. I was either getting too skinny or putting on too much fat. For the last Year i have changed the way I approach nutrition. I have maintain the same weight at 165 pounds and my body has changed dramatically. I have put on 8 pounds of muscle and lost body fat at the same time and I’m not a beginner lifter. I have been working out for 4 years but until now I’m starting to see my full potential. Thank you Jeff. You are a real inspiration. Keep up the good work!
Before I even stared watching you I agreed with this.
I’ve been watching for a couple years and like always looking like an athlete.
I guess I did technically cut from 220 to 170 but that was more losing lineman mass for football and going to my normal size which is around 5”10’ 185
Kinda what I've been doing, cutting all junkfood and soda, although I've messed up a bit here in the Christmas month as I'm spending a lot of time with the family, so constantly getting offered cookies and treats. Still, I've just been focused on eating really healthy food from cooking books made more for weight loss and then just getting tons of protein. I don't feel like I've gained much muscle or even lost too much body fat, I do feel I've gotten quite a bit more functional though. Then again, in my program we haven't really done much weight training. I intend to incorporate some more weightlifting soon though, I just don't have anyone to train and I'm pretty stiff, so I mostly stick to dumbells.
THIS is the type of information people need. I'm glad someone touched on it properly. All these people who bulk then cut like pro bodybuilders are killing themselves for nothing. Sure, if you want fast results, that's probably the best way, but over long term it is entirely possible to gain lean muscle and lose fat. Just takes more time.
Yeah, I can attest to what Jeff is saying here. I had a similar body transformation in September/October 2010- January 2011 following this sort of advice. Basically, in terms of VISUAL CHANGE, a lot can be done by reducing bodyfat, working out, and keeping protein high, even in a few months.. Even if you don't pack on a substantial amount of muscle mass, you will "look muscular" by incrementing your muscle up a bit and your bodyfat down a bit. Train consistently (I did a 5x a week program), eat clean (low glycemic index carbs, lots of chicken breast, lots of tuna, some protein shakes, fruit, brown rice occasionally - keep fast food and fried foods to a minimum, maybe one time a week or so), and the results will come if you're patient. The less clean you eat, the slower you will see visual change. The cleaner, the more rapidly. In terms of gaining the most muscle / size the fastest, bulking and cutting seems to be the best route, but you are setting yourself up for a long road where you're not happy with how you look or feel in the bulk phase. So in terms of muscle gain efficiency, bulking and cutting wins. In terms of looking visually appealing asap, eating clean while keeping protein high and working out wins.
I weighed in about 220lbs a year ago. I now weigh 145lbs and I am in the skinny fat category. So I spent a year working out and eating better, to be told that the only way I can look lean, is to bulk & then cut. My mental state has been most definitely affected because of my weight journey. I would fear feeling worse bulking.
hi, dude, your videos are awesome much love from Egypt wana know if am going to take BCAA for more results should i take it only during the training or every day even the days that am not training in. thanks (p.s my weight was 152 K last month and currently 138 K through diet and training )
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I enjoy the videos and information. For me, it is difficult to determine the amount of protein required with so much information in the public. Often I hear that sixty to seventy grams are adequate for a hundred and eighty-pound male who lifts weights.
Going into hipocaloric state doesn't work for a lot of people not because of consistency but because of plateaus and rebounds due to that approach decreasing their basal metabolic rate, wich leads to burn less calories since you can't and you won't workout 24 hours a day wich means that no amount of excercice will lead to grater results necessarily. Is that people start eating better, not less, what leads to the results. They get more veggies in their lives, eat good souces of fat and protein, less junk food and less sugar. Also as you said the secret is consistency, and caloric reduction is not reliable or consistent enough as a method since you can't really calucalte reliably and consistently your caloric intake and burning, your metabolism will shift every single day to match it since your body is not so broken to just deprive itself. Instead eating properly is consistent and far more reliable as an approach since you know what you eat regularly and what you don't. If you eat a lot sugar then you can progresively get rid of it ,if you don't tastee enough veggies you can work towards that, if you don't get enough meat or legumes you can incorporate those.
My bulking phase consists of pounds of marijuana and cheesecakes (cheese for the protein, cake for the carbs) for about 12 weeks and my cutting phase involves a lot of cocaine and bitches (to work off the extra pounds).
When I eventually rewatch this video:
You can be in a deficit and gain muscle if you eat enough protein and sleep/recover enough.
You will not gain a lot of muscle but you'll certainly not lose any and when you've dropped enough fat, you'll look jacked anyway since all of your muscle will loook bigger even though they really aren't.
Also you can just search and YouTube "How to get taller", there are some exercises that supposedly should help. I havn't used it myself since I'm 6' 4'' and really don't want to get any taller (eating enough is hell as a tall person), but there's no advertising for a training program in those videos so they might just help you. At worst you'll just get more flexible and better cardio, because it's practically just a lot of specific stretching and cardio.
I added 10 lbs of lean mass while losing 8 lbs a fat last year. Got my bodyfat down to 7.8%. I tried bulking, but barely put on any weight. My bodyfat % went up a bit, but I should have it back down soon. I'm just keeping things constant at this point.
How fat should I get on my novice progression, and how will I know when it's too fat (most BIA scales are inaccurate about body fat)? Six weeks ago I could barely deadlift 160lbx5 (at 5'7", 130lb bodyweight) and now I'm at 215x5 (at 147 bodyweight). I've gone up about +3% in bodyfat (scale says I'm at 22%), which is totally worth it for me. I will probably cut down on the calories when my scale has me over 25%, which will be soon.
I don't care about asthetics at all. I'm 48 years old, I just want to be strong enough to not get injured carrying things around, and to pack on some muscle and bone that I can maintain into old age. I don't want abs, I don't want to bodybuild, and I don't want to powerlift. What I do want is a 2x bodyweight deadlift, as long as I can also do something like a 8min/mile 5k.
Actually I think I answered my own question. As long as I can do a sub 9min pace 5k (without specific speedwork and distance training), I'm ok.
Notice how he says he can take off his shirt 365 days a year and show of his muscles. It's interesting he doesn't offer to take of his sweat pants. The guy never wants us to see his under-developed legs for some reason.
not true at all. For most beginners abs are not developed to the point where you would see noticeable definition at those BF levels, prompting them to diet into extreme deficits and consequently muscle breakdown.
That being said, your initial advise I agree with in that people should become relatively lean (10-12% Bf) before they start to gain muscle. This will put them in a much more optimal environment for putting on lean gains
I'm losing weight and still seeing gains on my lifts, but I'm having to lower my mass overall, so I am cutting rather than pure recomp. Even now at 201 (down 22 lbs from 3 months ago), I'm too big for my frame (I'm 5'9" and small framed). So I really don't want to weigh more than 160 to 170 when I'm back in shape again
Bulking worked for me because when you bulk you will definitely get stronger. And when I cut back down I went back to being weak but I slowly got back to to almost the same of what I was lifting when I was fat. Because I had had already done it before so I was confident I could get the same lift even though I was at my regular body weight!
Also idk if muscle memory had any affect in this but I like to think it did.
I have not money for protein im poor☹️ i have lots of knowledge about bodybuilding but i cant change my body because im poor and i cant afford foods i am just 18 living with my parents they are aslo poor how can i build muscle
Here are a few cheap sources of protein:
- Canned light tuna, which also is low in toxins
- Dry beans with Barley
- Lentils - buy in bulk
- Buying a whole raw chicken, and cooking and eating all of it - no waste
- Raising chickens and eating the eggs
- Catch your own fish (if you live in an area where the fish are not contaminated)
- Raising rabbits for food
- Gathering nuts during their season - this could be hard to find
- Buying a whole wild pig - this takes some work to find a source, and you MUST be super careful about cooking the meat thoroughly to kill all trichinosis parasites.
The only meat I eat is fish, so my protein mainly comes from beans/lentils, grains, and fish. I eat a lot of salmon, which is not cheap. But if you do not have lipid problems like me, raising chickens for the eggs can be ideal, as long as the neighbors don't mind the squawking.
Jeff, i used to be fat did cardio and lost approx 15kgs and gained muscle but my lower abs haven't shown yet. Im afraid if i keep doing cardio i might loose the muscle i have gained, but if i dont i cant get ripped. Someone help?
I dont know, but the only way you can get cuts is by taking chemical protein drink formulas, muscle supplement products and straight up roids. I've been doing weights and gym visits for years and I never get sharp cuts, I just get decent bulks, but not cuts.
I've never seen body recomp work for anyone other than those who are obese (>20%BF) and total beginners. For anyone who is in the 12-18%BF zone, you HAVE to cut to lean out and you HAVE to bulk to gain muscle.
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