it was April of 2022 and there was this 15 year old kid who was skinny he was weak and he wanted to get bigger he wanted to look more masculine and muscular so he would go into Instagram and he would go onto YouTube and he would see all these Fitness influencers who look like great gods and he kind of wanted to emulate that so we did some research he did some digging and he came across the term known as bulking but the problem is where he would see bulking he would see these chubby guys who didn't look very aesthetic and Greek god-like so we did some more research and he came across the term known as lean Balkan and the rest is history all right so I'm not gonna waste your time let's get straight into this Step One is die now you've probably heard of the saying that ABS remain in the kitchen or your physique is made in the kitchen this is 100 True your diet is pretty much the main factor when it comes to how well you perform in life and just how your physique looks in general think of it like this you wouldn't put the wrong fuel in your car would you so then why would you put the wrong fuel in your body it's so sad to see how there are so many like Fitness influencers nowadays who promote this idea of dirty bulking or if it's not dirty bulking itself then it's the idea that calories are calories eat whatever you want as long as you get the calories in and this is just this is just kind of preposterous dude it's it's just and luckily I did not fall for that now I'm not saying that you're gonna add low fat whatsoever because sadly if you're on a surplus you're going to add some fat but we can at least keep that to a minimal and rather build a bunch of muscle while keeping that lean aesthetic look step 1. 2 calorie intake so this will be calories macros Etc so now we're going to actually speak about how to eat as effectively as possible to actually get the most out of our book so that we can build that aesthetic body whilst putting on a bunch of size so in order to do this we actually first need to be in a surplus now there's a bunch of literature and content out there showing how much or how high your calorie Surplus should be and it's usually around 400 to about 700 calories over maintenance to actually bolt size now we have to keep in mind that if you're eating anything over your maintenance then you will gain size so even if you get 200 calories over that will kind of equator adding on it would just be a lot slower so when I started I actually went on a 800 calorie Surplus so at the time my maintenance volume was a 1900 calories and then I added 800 calories to get a 2700 calorie a day Surplus so how you actually get your Surplus is by going to a macros calculator I will link one in the description and you fill out all your details your uh light your weight Etc and this will give you your maintenance volume now your maintenance volume is how much you would have to eat in order to maintain your current weight now we want to take that number and then add that 400 to 800 calories or 700 calories whatever it might be onto it so if your maintenance volume is 2000 calories then you say okay I want to add 400 calories onto that and then you will have your surplus of 2400 calories or 2 500 calories whatever it might be all right so now let's speak about macros so macros aren't actually as important as you might think the only important macro however is protein now there's a bunch of research content and literature showing that you can go as low as 1. 6 grams of protein all the way up to 3.
4 grams of protein per kg of mass and for me at 83 kgs that will look like anywhere from around 220 grams of protein all the way up to 260 grams of protein per day it might sound like a lot but my philosophy is rather be on the upper end of that bell curve rather than the lower end and receives a maximum however maybe minor results rather than the just bare minimum so yeah that's pretty much all you really need to know about macros all right step 1. 3 what to actually avoid in order to stay lean whilst bulking now this might sound quite obvious but it is dirty bulking however what isn't quite as obvious is why dirty bulking is actually so bad why is it so frowned upon well it's the idea that calories are calories see calories from a McDonald's Big Mac meal is not the same as calories from a steak with baked potato yes they might have the same amount of protein or overall calories however the one will lower your life expectancy while the other one might just actually increase it see the energy costs to metabolize fat carbs and protein is different the body must use energy to digest absorb and metabolize the energy in food and it so happens that the body uses different amounts of energy to process different energy containing nutrients generally more energy is required to process protein than carbs and more energy is required to process carbs than fats what this means effectively is that a 2 500 calories a day high protein diet adds fewer calories to the body than a 2500 calories is a high carb diet which in turn adds sure calories to the body than a 2500 calories a day high fat diet to sound so simple it's so many people forget this alright so now the biggest thing to avoid when it comes to bulking is by far sugar now why exactly should we avoid sugar well it's because if we look at those guys that I mentioned in the beginning there's guys who added so much fat who look chubby who look all bulky those are the guys who say oh let me add three scoops of ice cream to my protein shake so I can get more calories and let me eat a full bowl of sugar full cereal in the morning so I can get those calories in those are the guys who say calories are calories it doesn't matter and you don't want to be that guy because that guy is a guy who has to do a body of decomposition for the next six eight months after he's bulked up because he's added too much fat and not enough muscle now the simplest explanation I can give as to why sugar is so bad is pretty much when eating too much sugar regularly over time your body will pretty much get used to the insulin and this is what is known as insulin resistance and what happens is glucose build up in the bloodstream and all that energy has to be stored somewhere so it gets stored in fat cells and fat droplets that's the simplest explanation I can give without going into crazy depth but if you want to learn about fats and all these different things and be fully convinced then watch the video that I Linked In the description it's pretty much I think it's called fat chance I think it's like nutrition video it's pretty much Professor a professional guy speaking about it so yeah if you had to do everything but avoid one thing I would say just avoid sugar it will kill you it's a win-win in every situation so yeah that's pretty much it for this step all right step two exercise routines and splits all right so now we get into the most enjoyable part I would say of the actual bulking itself and that's lifting heavier weights that's right yeah yep [Music] mom should I say eventually lifting it rewards because at the beginning you're going to be weak and that's completely normal when I started I was weak when the biggest guy in the gym started he was weak so don't worry about that just focus on one word and that's consistency so let's actually get into splits so when it comes to splits people overthink this they are like oh I need the perfect split and you don't need the perfect split you just need a split that works and you just need to be consistent with that split over a period of time and you will see progress and a lot of progress at that so my recommendations for splits for beginners would be either upper lower four to six times a week or a full body two to three times a week so if you only have two to three days that you can actually go to the gym in the week because you're busy with school and other stuff then I would recommend the full body so what this will look like is full body break break full body for two times a week and for three times I would recommend full body break full body break break full body and then you just repeat that same thing over and over again then for people who have more time who have anywhere from four to six days a week then I would recommend a upper lower split and what this will look like is upper lower brake upper lower brake upper lower break etc etc and you just repeat that over and over again now for the people who do who have like five days and they say I can't go six but I definitely want to get five days then I would recommend upper lower break upper lower brake full body and what this will pretty much do is I mean that's five days but so for the more advanced lifters I would 100 recommend the king of splits in my opinion and that is the push pull legs now more specifically legs Push Pull because if you're Advanced lifter you will know that when you train your legs you train your back as well because those muscles all work in conjunction and they just get used simultaneously so that's why you would say legs Push Pull break legs Push Pull break and then you just repeat that over and over so yeah don't overthink splits or teens it's not that serious just pick one stick to it for a few months and if you really really don't like them in the beginning then yeah then change it doesn't matter but as long as you stay consistent because that was one of the reasons why I plateaued in the beginning was because I would constantly switch splits so pick one sequence system with it and you will see a lot of growth and progress so yeah that's step two all right step 2. 1 how to actually train so there's been a few times where I'll walk into the gym and I'll greet the regulars that I've seen there from when I began and they'd always be so surprised at how much progress I'm making and I mean it's simple I just train really really hard see the problem is there's very few people who actually push till failure and the problem is is that when you don't push your failure you leave a lot and I mean a lot of gains on the table and see I was a victim of this too when I shot it I just followed the Dogma that you probably followed that you've probably heard of 3 times 12.
