I've been bulking for this entire year straight an actual proper bulk with optimized training and nutrition and I've made the most gains that I've made in years and in this video I'm going to try to convince you to do the same if you click this video I'm sure you're interested in building some more muscle but maybe you're not sure if bulking is a good idea you've probably heard that the heavy bulking that bodybuilders do is outdated Bro Science but a lot of people still do them three servings of checks let's pour on I don't know 3 cups of milk or so so that puts me about 170 G of of carbs 25 g of protein and about 25 G of fat for this whole bowl or you may have even heard that you don't need to bulk at all you can just main gain meaning you maintain your weight while gaining muscle don't bulk don't cut main gain the reality is old school dirty bulks do build muscle but they also have a problem they cause way more fat gain than muscle gate there are thousands of stories from people online who figured this out the hard way and it's caused a lot of people to swing all the way way back to the opposite end of the spectrum never actually committing to a bulk and playing it safe with main gaining forever and sure main gaining is possible but it has a problem too you'll never build as much muscle with main gaining as you will with a proper bulk so in this video I'm going to explain why bulking is most effective for building Nole I'll show you the exact meals that I'm eating in my own bulk and I'll teach you how to set up your own science-based bulking plan for maximum muscle gain and minimum fat gain I've been doing a proper bulk since January 1st so just about a year it's the first serious bulk I've done in a long time and I've built a significant amount of muscle measured by both dexa and ultrasound so that's tiny little Gap that's fat and then from here to here is all muscle and did I mention that is my weaker arm and that I can't reveal exactly how much muscle I've gained yet cuz I'm the subject of a case study at McMaster University but I'll say it's more than I expected and I'll reveal the results of that study in the New Year if your main goal is to build muscle and you've never done a proper bolt before I strongly encourage you to do what I did this year I'm not the only one who's had success with bulking here a few examples from some of my followers who've also done bulking the proper way this is what you can expect when you actually commit to a bulk and do it right a bulk is when you eat more calories than you expend putting your body in a caloric Surplus if you do this you'll gain weight and if you bulk the right way that weight should mostly come from muscle instead of fat a lot of people completely freestyle their bulk gain a ton of fat and end up giving bulking a worse rep than it actually deserves now at this point you're probably wondering why should I do a bulk anyway why not just recomp forever the answer is that you'll never build as much muscle through recomping as you will through proper bulky you'll probably never reach your full muscular potential that's because your body doesn't really care about building muscle your body cares about survival in evolutionarily speaking survival means not starving to death so if your body doesn't have a surplus of calories it'll use the limited energy available to do more important things like making sure that your organs have enough glucose empowering your immune system to fight off pathogens again you can still build some muscle in a caloric deficit or at caloric maintenance as long as you train hard it just won't be as high on the priority list on the other hand if you're in a caloric Surplus your body knows that starvation isn't a threat and it can allocate more energy toward the less evolutionarily imminent process of getting more jacked the research shows this as well this study had one group of subjects main gain on about 25 200 calories per day and another group bulk on about 4,300 calories per day both groups followed the same training plan for 8 weeks and after 8 weeks the Bulan group gains significantly more fat free mat I found it super surprising that in this study the bulking group actually didn't gain any fat either it was basically all lean tissue that they gained but that's probably because they were new lifters when you look at studies on more experienced subjects bulking still causes more muscle gain but it also causes more fat gain but again there is a way to avoid that excess fat gain and next I'll explain exactly how to do that through your diet training cardio and supplements how much fat you gain on your bulk mainly depends on how fast you gain weight if you gain weight too quickly the majority of that weight will be fat building muscle takes time and you can't force feed muscle growth the general scientific consensus for lean bulking is to gain 1 to 2% of your body weight per month if you're a beginner and 0. 5 to 1% of your body weight per month if you're an intermediate to Advanced lifter so let's just say you've been training for 2 years and you weigh 170 lb that means you should gain about 1 to 2 lb per a month on your bulk that's pretty slow it means if you bulk for the entire year like I'm doing you'd gain 12 to 24 lb if you're closer to being a beginner it's definitely possible that 100% of your weight gained could be from lments especially if you have good genetics but if you've been training for a while and you're closer to your so-called natural muscular limit half of it could be lean and the other half could be fat in my opinion that's okay though because you've still made gains rather than just spinning your wheels and you can always do a cut after your bulk is over to trim that fat off as long as you cut Rel ATIV L slowly train smart and eat enough protein you should retain most of that new muscle that you added on your bulk so to gain weight at the appropriate rate how many calories should you eat well you definitely shouldn't do the old school dirty bulking approach where you just eat as much as humanly possible these dirty bulks usually result in a massive caloric Surplus as much as 50 to 100% above maintenance without some serious anabolic assistance that type of bulk will simply cause rapid fat gain instead studies show that even a 5 to 10% caloric Surplus is enough to give your body the resources that it needs to lay down new muscle tissue without ramming those extra calories into your fat stores I maintain my weight at around 2800 calories per day if I eat 2,800 calories I don't gain weight and I don't lose weight so when I bulk I simply increase my calories by 5 to 10% up to around 3,000 calories per day then I'll adjust those calories up or down depending on if I'm gaining too fast or too slow if you don't know your maintenance calories you can simply multiply your body weight in pounds by 14 to 18 and that should get you in the right ballpark or you can screenshot the steps on screen to figure it out for yourself or better still you can download the macro Factor app for 2 weeks for free track your weight and what you eat for those two weeks and the app will give you an extremely accurate number for your metabolic rate and your maintenance calories the app will also update and adjust your calories throughout your bulk as your metabolism adapts and it's the app that I've been using to run my own nutrition for this entire year I'm a part owner and I help develop the app so if you're interested I'll have a little more info about that at the end okay so that's how you set your calories up but you obviously shouldn't get all those calories from donuts and ice cream you need to eat enough protein to lay down new muscle tissue the best science shows that 0. 7 to 1 g of protein per pound of body weight is plenty when bulky so I weigh 180 lb and I've been eating about 170 g of protein per day on my bulk you also want to monitor your fat intake on your bulk too little dietary fat can lower testosterone but too much fat can lead to excess fat gate despite what low carb Advocates say dietary fat is much more easily stored as body fat than carbohydrate is that's because fat is already fat while carbs have to be converted to Fat through a fairly uous biochemical process before they can be stored as fat so I'm not a fan of high fat bulks or low fat bulks ideally 20 to 30% of your total calories should come from fat based on these numbers going back to me in my 3,000 calorie bulk I should eat between 65 and 100 G of fat per day I usually land around 80 g per day so this is my protein this is my my fat and then I just fill in any remaining calories with carbs pretty easy all right and this is what a full day of bulking looks like for me I usually wake up at around 7:30 a.
m. and I have an energy drink or a coffee coffee is probably the healthier option since it's packed with antioxidants and has a huge body of science showing health benefits I think energy drinks are also okay in moderation I'm not hungry when I first wake up so I end up eating breakfast at around 10:00 a. m.
which is 1 cup of egg whites and one whole egg scrambled with one slice of turkey bacon mushrooms onions and spinach and I put 15 G of shredded cheese on top of the eggs and for carbs I have 60 G of oats with almond milk and 100 G of blueberries I also take most of my supplements with this Meal which I'll come back to in a minute if it's a busy morning and I don't have time to cook I'll just have a protein shake with some oats at 1:00 p. m.
