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I've been bulking for this entire year
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straight an actual proper bulk with
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optimized training and nutrition and
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I've made the most gains that I've made
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in years and in this video I'm going to
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try to convince you to do the same if
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you click this video I'm sure you're
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interested in building some more muscle
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but maybe you're not sure if bulking is
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a good idea you've probably heard that
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the heavy bulking that bodybuilders do
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is outdated Bro Science but a lot of
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people still do them three servings of
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checks let's pour on I don't know 3 cups
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of milk or so so that puts me about 170
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G of of carbs 25 g of protein and about
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25 G of fat for this whole bowl or you
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may have even heard that you don't need
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to bulk at all you can just main gain
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meaning you maintain your weight while
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gaining muscle don't bulk don't
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cut main gain the reality is old school
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dirty bulks do build muscle but they
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also have a problem they cause way more
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fat gain than muscle gate there are
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thousands of stories from people online
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who figured this out the hard way and
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it's caused a lot of people to swing all
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the way way back to the opposite end of
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the spectrum never actually committing
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to a bulk and playing it safe with main
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gaining forever and sure main gaining is
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possible but it has a problem too you'll
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never build as much muscle with main
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gaining as you will with a proper bulk
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so in this video I'm going to explain
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why bulking is most effective for
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building Nole I'll show you the exact
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meals that I'm eating in my own bulk and
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I'll teach you how to set up your own
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science-based bulking plan for maximum
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muscle gain and minimum fat gain I've
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been doing a proper bulk since January
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1st so just about a year it's the first
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serious bulk I've done in a long time
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and I've built a significant amount of
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muscle measured by both dexa and
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ultrasound so that's tiny little Gap
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that's fat and then from here to here is
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all muscle and did I mention that is my
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weaker arm and that I can't reveal
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exactly how much muscle I've gained yet
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cuz I'm the subject of a case study at
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McMaster University but I'll say it's
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more than I expected and I'll reveal the
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results of that study in the New Year if
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your main goal is to build muscle and
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you've never done a proper bolt before I
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strongly encourage you to do what I did
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this year I'm not the only one who's had
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success with bulking here a few examples
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from some of my followers who've also
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done bulking the proper way this is what
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you can expect when you actually commit
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to a bulk and do it right a bulk is when
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you eat more calories than you expend
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putting your body in a caloric Surplus
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if you do this you'll gain weight and if
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you bulk the right way that weight
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should mostly come from muscle instead
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of fat a lot of people completely
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freestyle their bulk gain a ton of fat
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and end up giving bulking a worse rep
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than it actually deserves now at this
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point you're probably wondering why
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should I do a bulk anyway why not just
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recomp forever the answer is that you'll
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never build as much muscle through
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recomping as you will through proper
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bulky you'll probably never reach your
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full muscular potential that's because
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your body doesn't really care about
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building muscle your body cares about
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survival in evolutionarily speaking
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survival means not starving to death so
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if your body doesn't have a surplus of
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calories it'll use the limited energy
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available to do more important things
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like making sure that your organs have
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enough glucose empowering your immune
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system to fight off pathogens again you
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can still build some muscle in a caloric
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deficit or at caloric maintenance as
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long as you train hard it just won't be
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as high on the priority list on the
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other hand if you're in a caloric
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Surplus your body knows that starvation
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isn't a threat and it can allocate more
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energy toward the less evolutionarily
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imminent process of getting more jacked
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the research shows this as well this
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study had one group of subjects main
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gain on about 25 200 calories per day
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and another group bulk on about 4,300
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calories per day both groups followed
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the same training plan for 8 weeks and
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after 8 weeks the Bulan group gains
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significantly more fat free mat I found
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it super surprising that in this study
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the bulking group actually didn't gain
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any fat either it was basically all lean
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tissue that they gained but that's
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probably because they were new lifters
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when you look at studies on more
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experienced subjects bulking still
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causes more muscle gain but it also
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causes more fat gain but again there is
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a way to avoid that excess fat gain and
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next I'll explain exactly how to do that
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through your diet training cardio and
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supplements how much fat you gain on
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your bulk mainly depends on how fast you
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gain weight if you gain weight too
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quickly the majority of that weight will
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be fat building muscle takes time and
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you can't force feed muscle growth the
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general scientific consensus for lean
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bulking is to gain 1 to 2% of your body
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weight per month if you're a beginner
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and 0.5 to 1% of your body weight per
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month if you're an intermediate to
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Advanced lifter so let's just say you've
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been training for 2 years and you weigh
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170 lb that means you should gain about
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1 to 2 lb per a month on your bulk
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that's pretty slow it means if you bulk
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for the entire year like I'm doing you'd
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gain 12 to 24 lb if you're closer to
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being a beginner it's definitely
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possible that 100% of your weight gained
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could be from lments especially if you
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have good genetics but if you've been
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training for a while and you're closer
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to your so-called natural muscular limit
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half of it could be lean and the other
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half could be fat in my opinion that's
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okay though because you've still made
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gains rather than just spinning your
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wheels and you can always do a cut after
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your bulk is over to trim that fat off
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as long as you cut Rel ATIV L slowly
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train smart and eat enough protein you
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should retain most of that new muscle
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that you added on your bulk so to gain
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weight at the appropriate rate how many
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calories should you eat well you
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definitely shouldn't do the old school
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dirty bulking approach where you just
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eat as much as humanly possible these
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dirty bulks usually result in a massive
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caloric Surplus as much as 50 to 100%
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above maintenance without some serious
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anabolic assistance that type of bulk
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will simply cause rapid fat gain instead
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studies show that even a 5 to 10%
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caloric Surplus is enough to give your
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body the resources that it needs to lay
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down new muscle tissue without ramming
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those extra calories into your fat
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stores I maintain my weight at around
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2800 calories per day if I eat 2,800
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calories I don't gain weight and I don't
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lose weight so when I bulk I simply
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increase my calories by 5 to 10% up to
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around 3,000 calories per day then I'll
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adjust those calories up or down
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depending on if I'm gaining too fast or
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too slow if you don't know your
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maintenance calories you can simply
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multiply your body weight in pounds by
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14 to 18 and that should get you in the
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right ballpark or you can screenshot the
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steps on screen to figure it out for
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yourself or better still you can
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download the macro Factor app for 2
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weeks for free track your weight and
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what you eat for those two weeks and the
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app will give you an extremely accurate
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number for your metabolic rate and your
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maintenance calories the app will also
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update and adjust your calories
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throughout your bulk as your metabolism
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adapts and it's the app that I've been
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using to run my own nutrition for this
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entire year I'm a part owner and I help
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develop the app so if you're interested
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I'll have a little more info about that
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at the end okay so that's how you set
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your calories up but you obviously
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shouldn't get all those calories from
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donuts and ice cream you need to eat
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enough protein to lay down new muscle
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tissue the best science shows that 0.7
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to 1 g of protein per pound of body
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weight is plenty when bulky so I weigh
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180 lb and I've been eating about 170 g
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of protein per day on my bulk you also
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want to monitor your fat intake on your
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bulk too little dietary fat can lower
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testosterone but too much fat can lead
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to excess fat gate despite what low carb
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Advocates say dietary fat is much more
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easily stored as body fat than
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carbohydrate is that's because fat is
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already fat while carbs have to be
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converted to Fat through a fairly uous
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biochemical process before they can be
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stored as fat so I'm not a fan of high
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fat bulks or low fat bulks ideally 20 to
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30% of your total calories should come
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from fat based on these numbers going
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back to me in my 3,000 calorie bulk I
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should eat between 65 and 100 G of fat
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per day I usually land around 80 g per
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day so this is my protein this is my my
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fat and then I just fill in any
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remaining calories with carbs pretty
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easy all right and this is what a full
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day of bulking looks like for me I
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usually wake up at around 7:30 a.m. and
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I have an energy drink or a coffee
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coffee is probably the healthier option
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since it's packed with antioxidants and
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has a huge body of science showing
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health benefits I think energy drinks
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are also okay in moderation I'm not
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hungry when I first wake up so I end up
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eating breakfast at around 10:00 a.m.
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which is 1 cup of egg whites and one
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whole egg scrambled with one slice of
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turkey bacon mushrooms onions and
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spinach and I put 15 G of shredded
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cheese on top of the eggs and for carbs
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I have 60 G of oats with almond milk and
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100 G of blueberries I also take most of
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my supplements with this Meal which I'll
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come back to in a minute if it's a busy
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morning and I don't have time to cook
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I'll just have a protein shake with some
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oats at 1:00 p.m. I have my pre-workout
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meal which is 100 G of lean ground
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turkey jasmine rice Greek yogurt
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shredded cheese Sriracha a kiwi and 100
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G of blackberries after this meal I have
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a pre-workout supplement and then I
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train about an hour later after training
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I have a protein shake and a banana and
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then in the evening my diet becomes a
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lot more flexible some nights I'll order
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a peita or a burrito sometimes I get
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sushi or Thai food but it's often
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chicken potato sour cream and broccoli
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with a side of roasted sunflower seeds
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for healthy fats then before bed it's
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Greek yogurt honey and peanut butter
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with a side of popcorn if I have any
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calories left over I usually have
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something sweet like some candy or
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chocolate again when you track your
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Macros you can be a lot more flexible
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with the foods you eat and you can even
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eat some junk food as long as it fits in
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your daily totals and remember when
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you're bulking you have a higher caloric
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intake than usual that means you need to
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make sure that you're putting those
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calories to use in the gym a lot of
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people make the awful mistake of
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slacking off with their training on
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their bulk and I've done this in the
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past myself but this is a Surefire way
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to guarantee that you gain more fat than
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muscle after all it's your training
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that's going to trigger new muscle
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growth as important as your diet is your
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training is what will determine how much
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muscle you gain on your bulk so you need
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to take it seriously if you're still in
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your first year of training focus on the
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basics when proper technique for the
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basic EX ex sizes and learn to push
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yourself hard with good form splits
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don't really matter at this point bro
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split push both legs upper lower full
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body they all work pick what you like
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just try to be in the gym at least 3
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days per week with four to five gym days
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per week likely being most optimal if
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you're an intermediate meaning you've
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been training hard for 1 to 3 years you
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can start to add some more volume as an
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intermediate you should be doing more
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sets than you did as a beginner but
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intensity is still the most important
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thing at this stage you should be doing
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around 8 to 15 sets per muscle per week
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big complex muscles like the back seem
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to tolerate more volume so you might
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want to do more sets for your back than
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you do for your chest I'll put a table
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up here on screen from my upcoming book
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the muscle ladder breaking down weekly
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set volumes that I recommend for each
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muscle at this stage it might also be
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smart to ditch the Bro split for one of
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the other options since it'll help you
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avoid junk falling if you're an advanced
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trainee meaning you've been training
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hard and smart for more than 3 years you
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could consider running a specialization
00:10:25
program for your bulk this is when you
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increase your training volume for just
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one or two muscles at a time for example
00:10:31
if you need to bring up your delts you
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could add 20 to 40% more volume for your
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shoulders each week so if you currently
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do 15 sets for your shoulders each week
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increase that to 18 to 20 sets per week
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this is also in things like length and
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partials my reps and advanced exercise
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techniques can help you e those extra
00:10:49
marginal gains should you do cardio on a
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bulk I think for the most part yes you
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should the idea that cardio kills your
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gains is based on outdated lowquality
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science staying in good cardiovascular
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shape as you bulk is not only good for
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your health it also help you tolerate
00:11:02
more volume if your cardio sucks you're
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really going to struggle through your
00:11:05
leg days you may not be able to get as
00:11:07
many reps as you could have gotten if
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your conditioning was better that's
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because your heart and lungs will give
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out before your legs do that said if you
00:11:13
work a very active job such as in
00:11:14
construction or as a server you may not
00:11:16
need any extra cardio at all but if you
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work a desk job you probably should do
00:11:20
some extra cardio I personally do two or
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three moderate intensity cardio sessions
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per week by going for a brisk walk or
00:11:26
playing some late basketball for
00:11:27
supplements I've talked about all the
00:11:28
basic boring stuff in other videos so I
00:11:30
won't go into those details again here
00:11:32
the basic advice is to Take 5 G of
00:11:34
creatine per day use protein powder as
00:11:36
you need it and consider taking about
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200 Mig of caffeine before your workouts
00:11:39
as long as it doesn't mess with your
00:11:40
sleep but on this bulk there are a few
00:11:42
other things that have been taking I
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take six fish oil capsules every morning
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which gives me two grams of combined EPA
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and DHA eating more Omega-3s is one of
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the easiest things you can do to improve
00:11:52
nearly every facet of your health from
00:11:54
your heart to inflammation to brain
00:11:55
function and anxiety I've also been
00:11:57
taking a magnesium supplement before bed
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low magnesium is associated with low
00:12:01
testosterone and poor sleep two things
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that are very important for muscle gain
00:12:05
I also take a vitamin D supplement
00:12:06
because I don't get a lot of sunlight
00:12:08
low vitamin D is also linked with low
00:12:10
testosterone so if you aren't getting
00:12:11
enough naturally supplementation is an
00:12:13
easy way to prevent your test levels
00:12:15
from dropping other than that I take a
00:12:16
basic multivitamin in the morning with
00:12:18
600 Mig of ashwaganda root although I
00:12:20
don't really feel like there's quite
00:12:21
enough safety data on ashwaganda yet for
00:12:23
me to recommend it broadly and if you
00:12:24
guys want to optimize your bulk like
00:12:26
I've done this year I'd strongly
00:12:27
recommend downloading macro fact you can
00:12:29
try it out for 2 weeks for free if you
00:12:31
use code Jeff when you download the app
00:12:33
it's the only app that uses
00:12:34
science-based algorithms to figure out
00:12:36
your exact metabolism and then it
00:12:38
updates your nutrition each week just
00:12:40
like a coach would it really is like
00:12:42
having me as your own personal nutrition
00:12:43
coach but for a tiny fraction of the
00:12:45
cost it also comes with all kinds of
00:12:47
amazing tracking tools so you can
00:12:48
monitor not only your calories and
00:12:50
macros but also every vitamin and
00:12:52
mineral that way you can figure out what
00:12:53
foods you need to eat more of and what
00:12:55
foods you need to eat less of to improve
00:12:57
your health we just hit 200 100,000
00:13:00
active users and we have an amazing
00:13:01
engaged community on Facebook and Reddit
00:13:04
that you can be a part of if you have
00:13:05
any questions about the app you'll
00:13:06
always get an answer there so I'll put a
00:13:08
link to the free trial in the
00:13:09
description box down below or you can
00:13:11
scan this QR code over here next to my
00:13:13
head and try it out for yourself don't
00:13:15
forget to leave me a thumbs up if you
00:13:16
enjoyed the video subscribe if you
00:13:17
haven't already and I'll see you guys
00:13:19
all here in the next one
