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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
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.
Hi can you do a video on how to keep sane when cutting. I am cutting and I am so moody I cannot be around anyone for any length. I get extremely irritated and I am cutting all my engagements, I have a horror body even after a lot of weight lost Im bigger now. I am disheartened been following 1200-1400 diet. High fat led to fat gain and I also cut sugar as I think this contributed I used to be ripped. I have no idea what happened
If the Multiverse Theory is true, then somewhere out there is a universe where me and Jeff are mates, I'm ripped and we both fly F-14 Tomcats and tell each other that we can be each others' wingmen anytime. I just need to figure out how to get there and then kill ripped F-14 me.
well Ive lost 70lbs and I can lift more now than I could when I started. im no expert so would appreciate an opinion on this. I dont have big gains or anything but I look better. but I can bench 100Kg now and when I started I could only do 75. so can muscles get stronger without getting bigger? I guess they can...
I started my journey off at 211 pounds and now I’m at a whopping 178 and I have an normal BMI 24.8 but I’m going to drop that too 23’s range. I’m concerned with the bulking phase I’m not too sure if I need to workout more or consume more protein while in a caloric deficiency. Any tips?
You look 30. On a side note. After my 20lbs fat loss because I was seriously overweight, my Dietitian told me That I should maintain my diet (the one she assigned to me previously) while increasing my protein intake. It’s exactly what you’re proposing:
Hypo-caloric with high protein intake. The main focus is of course me hitting the gym and lifting weights
Im not sure... i bulked for 4 months got my squat up to 350 deadlift to 385 bench 235 and added alot of muscle to my legs and shoulders. I couldn't have done that on a deficit, ive tried. However, Everyone is different
A lot of people don't really get what Jeff is doing here. I mean, look at the name of his program: ATHLEAN-X. It's a play on "Lean" and "Athlete." If you want to put on 50 pounds of muscle and look like a body builder, you should probably take a look at another channel. If you want an athletic look, and athletic strength, and be able to perform in a sport type environment, and have functional strength, not just muscles so god damn big you can't put your hands against your sides, then listen to him and take every word he says as gospel. Look at him. Look at Jesse. Watch him do his crazy advanced workouts. Look at the pro stick and ball sports guys he trains. This is what he does. He trains high level athletes, not World's strongest men or dudes with huge, but useless outside of big 3 lifts, muscles.
I dont understand. If his weight stayed the same, why is he talking about hypocaloric diet? If weight stays the same doesnt that mean that calories intake is the same? Can someone explain. If I dont get more calories or even get less calories how will I gain weight and muscle, coming from a skinny guy, don’t I need to eat more?
You talk about positive nitrogen outtake, ok I fear I won’t be able to get that much protein in me, I usually just eat what my family has but I always try and be super hydrated and get a lot of sleep, can that make up for it?
What protein brand would you recommend? I've lost a lot of weight (26kg) over a longer period of time, and now I'd like to do more weight training rather than tons of cardio. Didn't drink too much proteins throughout my training sessions, so personally, I have no idea what to choose. Any help is appreciated.
So I'm 5"7 weigh 215 right now.id.like.to get.down to 200 or even 190.long.term.goal I jog,Sprint.when I can.lol go to the gym 3.to 4.days a week sooooooo what's a good calorie intake for someone like me daily?
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