Helpful tips for Bulking for ladies

 

Physique Update | Full Day of Lean Bulking (How to Build Muscle Over Fat)

Video taken from the channel: Stephanie Buttermore


 

Beginners Guide To BULKING For MUSCLE GAIN

Video taken from the channel: Ry The Guy


 

STARTING A LEAN BULK | How to gain lean muscle mass.

Video taken from the channel: NaturallyStefanie


 

A SKINNY GIRLS GUIDE TO BULKING // BACK WORKOUT

Video taken from the channel: Bethany Tomlinson


 

BULKING VS CUTTING HOW TO DO IT || GETTING FIT series EP. 6

Video taken from the channel: GAINSBYBRAINS


 

BULKING 101 FOR WOMEN || WHAT IS BULKING, WHERE TO START, AND MORE

Video taken from the channel: Joanna Rohlf


 

CUTTING VS. BULKING, Which one you should be doing?! Simple Guide

Video taken from the channel: Krissy Cela


 

How to Bulk. Bulking for Beginners

Video taken from the channel: Thomas Rowntree


 

Beginners Guide To BULKING For MUSCLE GAIN

Video taken from the channel: Ry The Guy


 

STARTING A LEAN BULK | How to gain lean muscle mass.

Video taken from the channel: NaturallyStefanie


 

A SKINNY GIRLS GUIDE TO BULKING // BACK WORKOUT

Video taken from the channel: Bethany Tomlinson


 

BULKING VS CUTTING HOW TO DO IT || GETTING FIT series EP. 6

Video taken from the channel: GAINSBYBRAINS


 

CUTTING VS. BULKING, Which one you should be doing?! Simple Guide

Video taken from the channel: Krissy Cela


 

BULKING 101 FOR WOMEN || WHAT IS BULKING, WHERE TO START, AND MORE

Video taken from the channel: Joanna Rohlf


These include, but are not limited to: Strength Power Aesthetics Skill To compete Lose weight Gain weight Feel empowered Look after their mental health. Bulking For Women – The Ultimate Guide Women bulking too much – aka; ‘getting bulky’. This is a common fear when we consider women bulking.

But you need not be Pay attention to how your body is responding. Tracking is crucial to your overall. Women, on the other hand, should consider bulking when they have less than 24-percent body fat. A good rule of thumb is that if you can see your top two abs, you’re lean enough to start bulking.

Both “ab rules” are just guidelines. In general, you. The American College of Sports Medicine recommends an intake of 0.3– 0.5g of fat per pound. However, it is important to note that women perform better with a higher fat range, this is typically around 30-35% of your total calories. Food Sources.

Here, the full guide to bodybuilding for women. What Is Bodybuilding, Anyway? ICYDK, bodybuilding is actually a sport. It comes with a very specific lifestyle that involves detailed workout training and precise nutrition in order to strengthen, sculpt, and develop the muscles of the body (aka hypertrophy training). A bulking diet for women should provide just the right amounts of protein, carbs and fats to build lean mass while minimizing fat gain.

By increasing your calorie intake, you’ll gain both muscle and fat. However, if your calories come from quality protein, healthy fats and complex carbs, you’ll find it easier to keep fat gains to a minimum. Use supplements wisely.

As with having the right amount of body fat, using the right supplements can help you gain lean mass. “The top supplements I recommend—and what I use myself—are creatine, beta alanine, whey protein powder, fish oil, and a multivitamin.”. The basics of a bulking diet include: Increase your protein intake, trying to eat a gram of protein per pound of weight Increase your caloric intake so you consume more calories than you burn Consume generous amounts of carbs, fats, and proteins. During your bulking phase, it’s recommended to increase your calorie intake by 15%. For example, if your maintenance calories are 3,000 per day, you. If you eat for lean goals (lean protein, nutrient dense carbs, plenty of veggies and fruits, and healthy fats), lifting will produce “sculpted,” “toned” (read: “lean”) muscle.

However, if you believe that lifting negates the entire box of donuts you had this morning, well then, you will bulk.

List of related literature:

I highly recommend this resource to anyone who competes or wants to learn more about dieting to enhance their physique.”

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

The bottom line here is that this book addresses various goals for just about every body type, age, and gender; a woman can make an equally impressive physique transformation even if her goal is not traditional bodybuilding per se.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

To fully discuss proper nutritional strategies for either bodyfat maintenance or mass gains would require another book.

“The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner” by Lyle McDonald, Elzi Volk
from The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner
by Lyle McDonald, Elzi Volk
Lyle McDonald, 1998

For example, do men just want to be big (i.e., not the proverbial “90-pound weakling”) and would prefer to be muscular but will take bulk in any form?

“Body Image, Second Edition: A Handbook of Science, Practice, and Prevention” by Thomas F. Cash, Linda Smolak
from Body Image, Second Edition: A Handbook of Science, Practice, and Prevention
by Thomas F. Cash, Linda Smolak
Guilford Publications, 2011

This approach is especially helpful for women and masters, who sometimes have trouble building and maintaining muscle mass.

“The Cyclist's Training Bible” by Joe Friel
from The Cyclist’s Training Bible
by Joe Friel
VeloPress, 2012

“I learned to do my bulking after a show.”12

“Muscle, Smoke, and Mirrors” by Randy Roach
from Muscle, Smoke, and Mirrors
by Randy Roach
AuthorHouse, 2008

Truth be told, when I’m lean bulking, I try not to exceed my normal daily calorie intake by using the “saving up” tip I just shared.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

So, that’s the theory of bulking, cutting, and maintaining.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

On the one hand, to extricate yourself from the culture of dieting and overexercise is to miss out on a huge part of female bonding— the dieting promises exchanged between mother and daughter, sisters, friends; the self-disparaging watercooler talk about that holiday weight; the chats at the gym.

“Perfect Girls, Starving Daughters: The Frightening New Normalcy of Hating Your Body” by Courtney E. Martin
from Perfect Girls, Starving Daughters: The Frightening New Normalcy of Hating Your Body
by Courtney E. Martin
Free Press, 2007

Women bodybuilders themselves could be said to be at the forefront of this process, being more aware than anyone of what their bodies mean.

“Gender: A Sociological Reader” by Stevi Jackson, Sue Scott
from Gender: A Sociological Reader
by Stevi Jackson, Sue Scott
Routledge, 2002

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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247 comments

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  • So do you have to cut and bulk then forever to maintain the body shape. Or can you get to goal and maintain, but would you maitain leaness and muscle too?

  • @ 4:46 So you’re saying that after 3 months even if I eat (in surplus) consistently and lift consistently, I will see no change? Really?

  • This was so helpful! I just started bulking and i feel so bloated, this video is very reassuring!

    Thank you
    And by the end of this video i realize this is a 3 year old video! ��

    Love it

  • Im currently bulking and i do not look like any of the girls that “bulk” ive put on fluff on the abdominal area and upper body and yes it is a mental struggle bc i want to cut so bad to go back to having a flat stomach. Its a challenge specially when most women on ig or youtube look so toned and amazing even while bulking. Or so they Make it seem

  • Thank you so much for this!! I’ve been trying to start bulking and this helped so much. Gave me hope that I can reach my fitness goals. (Also thank you for gearing it towards beginners and women: aka me haha)

  • Stephanie Buttermore! Found your channel and I Am Hooked!!!! So much helpful information and motivation!!!!!!! Going through and watching all your videos. Do you currently use a specific food/macro tracker? Or have suggestions on how to start tracking food like you did in this video? Please let me know.

  • Wonderful information. This lost soul thanks you �� I was about to give up my bulk after only 4 months, but now I’m motivated to keep going. Jus one question. How worried should I be that I am at 30 to 31 fat %?(a cording to my scale) but you can’t really tell. I’m skinny fat.

  • I used to be very thin and very flabby, but I just started doing some aerobics. I’ve noticed that my abs look more toned, but my slim waist has gone away.:(

  • Just started my workout and weight lifting journey and found your videos. You have helped so much! You answer all of my questions with such clarity and you are so honest and realistic. Thank you so much!

  • Are bulking and cutting a never ending cycle to staying fit and maintaining muscle or at some point do you just go into a maintenance mode when you reach your body goals?

  • I love how informative and realistic you are. I’m new to your channel and definitely gonna watch more videos & subscribe. I totally agree on bulking being emotionally/mentally taxing. I’ve always had this unhealthy mindset that tells me if I go over X amount of weight I am fat and that’s ridiculous. I’m now with the help of my husband bulking and doing it in a healthy wAy. Appreciate your video!

  • My booty looks weird. When I bend over a little you can definitely see my main booty muscle sticking out and it’s hard but my side booty is non existant… how to I get my booty to fill out????

  • Wonderful information. This lost soul thanks you �� I was about to give up my bulk after only 4 months, but now I’m motivated to keep going. Jus one question. How worried should I be that I am at 30 to 31 fat %?(a cording to my scale) but you can’t really tell. I’m skinny fat.

  • Girls gotta stop focusing solely on “booty gains” and do whole body gains haha. They are some girls out there who only do squats and ignore their upper body entirely.
    It’s like those guys who don’t do leg day. Both is important!

  • Love it! While you are bulkingwhat kinds of workouts do you do? Do you do cardio? Weights? Also when you cut, do your workouts change?

  • Can you guys do a video on how to lose weight while still gaining muscle. Because I know that muscle weighs more than fat but I still have stomach fat and my weight isn’t rlly healthy. I go to the gym and I lift and I’m seeing muscle changes but I’m still fat lol

  • I really enjoy her videos and I’m working out since last week and lost 1 kg thanks to her Instagram workout videos and a pay free calorie counting app named yazio.:) I even bought new equipment, because it’s exciting to try new things from her videos. it’s awesome to get that excitment back! ^^

  • Thank you for making this video!!! Such great reminders. I am bulking for the first time for a bikini competition and it’s helpful to hear from other women about the reality of preparing our bodies for growth!! ��������❤️

  • When it comes to eating healthy, you must try not to fall victim to modern fad diets. Extreme diets undoubtedly are a danger for your health, especially ones that seriously limit your daily nutritionary intake. Many of these fad diets work for a short period of time and then the benefits decrease after a while. It is best to check out Custokebon Secrets on the google search engine as it is not just another fad diet where you starve yourself.

  • Thank you for this video! Ive been torn between bulking and cutting. I really want to lose fat and build muscle. As much as I have tried to reason with myself I could not do it. I’ve definitely have been getting stronger but it has been very slow progress. I have been working out consistently for almost 6 months now and though I have results they are slow because I have not focused on either one. How can I maintain the muscle I have now while losing as much fat as possible?

  • I’m over weight. I started in August at 285 I’m down to about 220. I’m wanting to build more muscle and strength as I loose fat. What would be the best approach to slim and build muscle? Is there a way to do this at the same time? Or do I need to hit my goal weight before I begin trying to gain muscle?

  • I just want my stomach to be smaller than my thigh and butt but im 14 and idk where to start ik im young and shouldn’t worry about my weight but im very insecure about it

  • How many calories above maintenance would you recommend for a girl trying to lean bulk? And how many grams of protein per pound of bodyweight?

  • So do you have to cut and bulk then forever to maintain the body shape. Or can you get to goal and maintain, but would you maitain leaness and muscle too?

  • I’d really like to be able to figure out whether I’m a good candidate for bulking or not? Is there a certain bf% I should lean down to before I bulk? I’m currently sitting at around 24-25%

  • this was so informational! youre so cute and adorable. & thank you for saying the fluffy comment, I thought i was the only one who felt like that. Im trying out the bulking stage right now and I feel so self conscious of the extra body weight. thank you

  • thankyou so much for this one!:) my cut will end in March & I’ll reverse diet my way up from there until I’m at +250calories and bulk for a full year!
    I want to do the 80%-20% approach, so I can enjoy life a little more.. what’s your thoughts on this? (I don’t want to gain too much fat)

  • I swear I was born to be vegan/plant based as well!! I love it! It makes my soul happy!! �� Series could be called ‘Lean Vegan/Plant Gains’ ��

  • Sorry if this is unrelated to the video, but District Barbell is doing an open gym 12/16 if you bring a new present for Toys 4 Tots.

    We can make fun of Maxx’s legs IRL. (But actually he’s pretty big in person).

  • It took me 1 year to bulk and I started to cut since the beginning of the year but pandemic happened and during the first month gained A LOT of weight (you know eating and laziness happened ��) and now I’ve been cutting for the last 2 months and so far is going slow but steady ����

  • Okay but I’m like 70 lbs overweight…well now 60 lbs overweight, so do I just try to lose weight first and then try this?? Like I’m not sure how I’m suppose to workout or anything, all I know is cardio isn’t the best thing

    Do I eat at a calorie deficit, and weight train until I’m at the weight I want to be??

  • What are your thoughts on Body Recomposition? In terms of gaining muscles and losing fat at the same time while maintaining a certain amount of weight?

  • I tried to bulk for 3 months and I got bad gas, blotted. I put on alot of fat kind of noticed muscle but it was pretty much nothing so I stopped, my tummy wasn’t dealing with it well.

  • I used to be very thin and very flabby, but I just started doing some aerobics. I’ve noticed that my abs look more toned, but my slim waist has gone away.:(

  • thank you so much for keeping it real with us. ❤️one thing I want to mention though is that you don‘t necessarily HAVE TO gain a lot of fat as well. When you are on a low carb high protein high fat diet, you aren‘t gonna gain a lot of fat… so keeping your carb intake low definitely helps just make sure you don‘t restrict yourself too much and find sth that works for you

  • All of these videos are encouraging me to stop seeking short term weight loss and instead aim for longer term body recomp! I want to fuel my workouts and get stronger! ��

  • Great video. As far as cutting I tend to disagree on the slow caloric deficit. After someone loses a bunch of weight its best slowly increase calories so that you dont gain a bunch of weight and keep your body stable. Well the same is true for cutting. If you slowly decrease calories your body gets used to low calorie intake and fat loss becomes next to impossible. What I recommend is a relatively drastic caloric deficit for 6 days then 1-2 cheat days to regulate metabolism. Calorie cycling has always been the easiest way for me to cut.

  • Hi beautiful! Thank you for all those helpful videos! one question, please! What would you recommend for a skinny fat kind of person, who looks skinny but has a lot of fat underneath but at the same time with low muscle mass? Thank you!

  • I’m a little confused I’m starting the gym and I’m going to do abs and glutes, but do I have to do my glutes before abs because it’s different foods?

  • I’m a little confused I’m starting the gym and I’m going to do abs and glutes, but do I have to do my glutes before abs because it’s different foods?

  • This was such a helpful video, I had so many worries when it comes to bulking. Now I get a better perspective and also now what will come when bulking.

  • Excited to join the new challenge! I got injured by overdoing it so took the rest of the spring challenge off, so looking forward to the summer one!!!

  • I’m very blessed, very fast metabolism and naturally 5.8% to 6.3% body fat, people would kill for that natural ��������️‍♀️���� xx

  • This was really helpful and clear! What if you have say 6-8 weeks before a beach holiday… want to increase glute size and also lose just a couple pounds from your waist? Shred or bulk? Bulk for 4 weeks then shred? From what I understood I could gain a pound of muscle in that time? Anyone help? Thankkkss ��

  • Would be really interesting to see a a video on your 1 rep max in squats, deadlifts and benchpress after the bulk:) Excited to follow your training progress! Love your content <3

  • girls. my girl want to tone her body up and build lean woman physique but shes eating 1200 kcal. also she was swimming in her school years so she have really good developed legs so she avoids any leg exercises. how can we start to build her body?

  • Thanks for this. I’m new to your channel. I am very much the same as you in the sense I am always hungry. I am interested in lean bulking but I don’t know what I am doing. Only been in the gym fitness muscle gain since just under a year, made alot of progress but I want more muscle with less fat. I’m around 21% body fat overall now. 5ft4 23 yrs old and over 81 muscle quality. Weigh 53kg ish. Any advice would be great

  • Hi beautiful! Thank you for all those helpful videos! one question, please! What would you recommend for a skinny fat kind of person, who looks skinny but has a lot of fat underneath but at the same time with low muscle mass? Thank you!

  • I don’t mind eating and gaining weight and muscles with exercise but what If I gather that fats only in my face and waist? plz help me

  • I literally was going to try to gain muscle in a month to get abs and then stop so now I just might start bulking in like a year from now ���� I will get back to you guys then

  • This is amazing thank you!! I’ve been trying to bulk for a while but I’ve actually been getting smaller, I believe my error was that I was not eating enough despite busting my butt at the gym�� I am definitely stronger but I didn’t seem “bigger” if that makes sense and it was really discouraging. However after watching this I feel much better and more motivated!!❤

  • Just started my workout and weight lifting journey and found your videos. You have helped so much! You answer all of my questions with such clarity and you are so honest and realistic. Thank you so much!

  • I started bulking and tracking my macros about a month ago. As someone who has weighed around 100 lbs their whole life and had hardly any appetite, it’s really hard for me. Your video was reassuring!! Thank you so much.

  • Did you bulk first then cut? What exercises did you do while bulking except lifting weights? Did you do HIIT or just low intensity exercises? I am still confused ��

  • im in the same situation with an office job.. wish i had an active job so i could eat more food:( oh my god I’m glad i got my haircut i looked like a hobo haha!

  • Im confused…did you try and suggest that even after 3 months of bulking none of that is muscle!? I dont know what you are doing wrong but if it takes you a minimum 6 months to gain muscle you ate clueless. If you work hard and eat enough muscle gains can be very possible even after a month.

  • omg this helped me a lot, thanks!! I don’t trust a lot of channels but I definitely trust Sophie, weight loss channel is really helpful, I hope you can continue giving more useful information on weight loss, and maybe more workout weights-at-home video! Cuz I don’t go to the gym, so its hard for me to do bulking at home. Can teach how to do bulking at home? Thanks

  • So I’m overweight I weight 120 kgs and my body goals is muscular and bulky.. I have to first start my cutting process and once I have lost enough.. THEN I have to start my bulking process? Am I right? There’s no way in between?:(

  • Great video. As far as cutting I tend to disagree on the slow caloric deficit. After someone loses a bunch of weight its best slowly increase calories so that you dont gain a bunch of weight and keep your body stable. Well the same is true for cutting. If you slowly decrease calories your body gets used to low calorie intake and fat loss becomes next to impossible. What I recommend is a relatively drastic caloric deficit for 6 days then 1-2 cheat days to regulate metabolism. Calorie cycling has always been the easiest way for me to cut.

  • Hi Sophie! Thank you for explaining everything so simply. I have three questions: 1) What is the macronutrient ratio you recommend while cutting? 2) How much cardio do you recommend? (You mentioned a step goal each day. Should that be 10,000 or more?) 3) Do you recommend doing strength and HIIT training during cutting too? Thank you!

  • Thanks for that so good and quick explanation of a cut! I was always looking for videos but most of the time they are so detailed, not explained at all or Waaaay too long! This was just perfect! Thank you������

  • I just want curves.�� I have always been skinny 107 and last year I gained 15 lbs. I changed my diet and that’s why I gained 15 lbs. I now weigh 117 and I go to the gym. I want to gain muscle but not pass 120. Never been 120 without being pregnant. I have small curves now and I love it ��

  • Op 1 of andere manier praat je anders en dit maakt het zoveel fijner om te luisteren.

    In je meeste video’s waar je veel uitleg geeft praat je heel eentonig en dit is echt een verbetering op de manier waarop je het nu doet ����

  • You’re absolutely gorgeous and your personality is so much fun and I could watch you all day! Thank you so much for making this informative video!! ❤️❤️

  • This is amazing thank you!! I’ve been trying to bulk for a while but I’ve actually been getting smaller, I believe my error was that I was not eating enough despite busting my butt at the gym�� I am definitely stronger but I didn’t seem “bigger” if that makes sense and it was really discouraging. However after watching this I feel much better and more motivated!!❤

  • My body fat percentage is currently 18.5%, I can’t see abs really but as I have only just got over being underweight I don’t want to cut but instead gain muscle. As some fat gain is inevitable I was wondering at what body fat percentage should I start cutting?

  • Love it! While you are bulkingwhat kinds of workouts do you do? Do you do cardio? Weights? Also when you cut, do your workouts change?

  • Honestly, I’m so scared of bulking. I’m already struggling with eating enough but then also accepting that I’ll get bigger.. ah man. Thanks for this vid. Watched it for the 3rd time now.

  • Hi Bethany, I am so glad I found your channel! I have been struggling to gain weight and always wanted to work out as well. Thank you so much for the information. All the best!

  • Love your videos! So informative. Question: I bought PE Science preworkout. I actually have the same exact ones you have in this video, pre-workout and high volume. I’m okay with the high volume but feel sick (dizzy and nauseous) with the pre-workout. Should I stop taking it all together or slowly build up tolerance? Thanks ❤️

  • Love you guys!!!! You are my kind of eater! I have a huge appetite and love the gym! I haven’t had any progress except some increased strength…what else could I do to see more body physique results?? HIIT video??

  • What did you set your calories to? I’ve got my fitness pal and I’m trying to build muscle but I’ve always got like 1000 and something calories remaining

  • nice to see a girl doing a video on bulking that is actually NOT a leg & butt workout..
    Good for you Bethany ;).
    Congratz on the video, and specially on the workout, as you seem to not being kidding around 😉
    I specially liked the crouching-row exercise, as i had never seen it done like that.
    PS: its been 2years since the original post.. As a suggestion.. try out the pull-down exercise while standing with an even distribution of weight between both of your feet. It usually works way better, for me, off course. 😉
    Cheers from Portugal

  • Thank you! This helped me start out. I need to eat more since i’m underweight and this video you posted is quite motivational in itself in terms of tracking

  • I have Crohn’s Disease which is basically a more sever version of what you have. When I heard you had IBS of course I was sad that you had to deal with that, but I was glad that I had found someone doing what i’m trying to do with a similar condition. You have just motivated me so much!! Thank you!

  • wow. I also suffer with IBS as well as IBD and to compensate for my inability to gain, I would eat large volumes at my main meals (3 a day) and suffer with the bloating and discomfort. It never occurred to me that I if I decrease​d the volume and spread it over the course of more meals that I could essentially improve my symptoms and possibly digestion as well. thank you for that ��

  • I just want curves.�� I have always been skinny 107 and last year I gained 15 lbs. I changed my diet and that’s why I gained 15 lbs. I now weigh 117 and I go to the gym. I want to gain muscle but not pass 120. Never been 120 without being pregnant. I have small curves now and I love it ��

  • I’m thinking of staying to bulk and build muscle because I feel like I look too thin. Is it possible to do this by doing only home workouts? Or is going to the gym and lifting necessary?

  • Appreciate Video clip! Sorry for chiming in, I would love your initial thoughts. Have you considered Dinanlinson Strong Constitution Approach (search on google)? It is a good exclusive guide for uncovering a muscle gaining secret for skinny guys minus the headache. Ive heard some awesome things about it and my friend finally got astronomical success with it.

  • What should my macro percentages on MFP be if I want to do heavy lifting and get rid of the fat in my stomach? I weigh 104 pounds and i am 5 feet tall. I am lightly active. Thank you.:)

  • wow. I also suffer with IBS as well as IBD and to compensate for my inability to gain, I would eat large volumes at my main meals (3 a day) and suffer with the bloating and discomfort. It never occurred to me that I if I decrease​d the volume and spread it over the course of more meals that I could essentially improve my symptoms and possibly digestion as well. thank you for that ��

  • Hi Bethany, I am so glad I found your channel! I have been struggling to gain weight and always wanted to work out as well. Thank you so much for the information. All the best!

  • Thank you for this video! Ive been torn between bulking and cutting. I really want to lose fat and build muscle. As much as I have tried to reason with myself I could not do it. I’ve definitely have been getting stronger but it has been very slow progress. I have been working out consistently for almost 6 months now and though I have results they are slow because I have not focused on either one. How can I maintain the muscle I have now while losing as much fat as possible?

  • thank you so much for keeping it real with us. ❤️one thing I want to mention though is that you don‘t necessarily HAVE TO gain a lot of fat as well. When you are on a low carb high protein high fat diet, you aren‘t gonna gain a lot of fat… so keeping your carb intake low definitely helps just make sure you don‘t restrict yourself too much and find sth that works for you

  • For me as a black woman I gained muscle faster than normal according to my trainer last year. So, Black women and men are generally more muscular than other racial groups that why most of us have a hard time floating unless we are overweight

  • For me as a black woman I gained muscle faster than normal according to my trainer last year. So, Black women and men are generally more muscular than other racial groups that why most of us have a hard time floating unless we are overweight

  • im in the same situation with an office job.. wish i had an active job so i could eat more food:( oh my god I’m glad i got my haircut i looked like a hobo haha!

  • As a very petite girl myself you have no idea how inspiring and how much you have helped me to gain strength in my body to help me build confidence, thank you so much and you look amazing!!❤️

  • If you want to make 5 meals(or however many) on my fitness pal, go on the non-mobile website on a computer or something and go to diary settings and you can customize how many meals you have and what they are named!!:) thought maybe this advice might help you because I was SO happy when I found it out!

  • Ah this is so interesting! I need to gain muscle but my diet is such garbage! I’ve joined the gym like 4/5 months ago maybe? With work I don’t even have time to drink enough let alone eat. I have no clue about macros and all that, ahh can I email you!? I need help figuring out how to transform myself! ��

  • I made a 8months lean bulking with my coach and believe me it’s tough Haha so long need patience And healthy diet is key! Good to follow you in this journey, can’t wait to see you what I eat in a day

  • I just joined the gym on the first week of this month and I don’t really know what to do with my diet. I’m basically skinny fat (skinny everywhere apart from my belly). I want to bulk because I’m stick skinny but at the same time, I want to lose my belly fat. Any tips? Pls help because I’ll be going on a holiday in May ��

  • yes yes yes. So excited for it. You’re so inspiring to gain vegan muscels and not one of them who diet all the time –
    can you add the high and weight in cm and kg please?
    Can you make a video about your training. How long does it goes, what is your warm up etc?

  • Ugh, you lost me on plant-based diet. Please don’t end up like McDougall and Christie Brinkley. Eat some meat before your bones deteriorate. Peace and health.

  • Love that you are doing a series, however the active women vegan blend is not available anymore as I have tried to get it and my protein have said not available anymore so please recommend another protein powder please. Love your channel and Plan xx

  • Nice vid, Steph!! You and Jeff are an inspiration, specially because you use science to make sure you’re doing the right thing. I want to be the male version of you! ( but PhD in psychology)

  • Would be really interesting to see a a video on your 1 rep max in squats, deadlifts and benchpress after the bulk:) Excited to follow your training progress! Love your content <3

  • Woooo! I can’t for this series! I’m attempting my first ever lean bulk too! And I need all the advice and inspo I can get!! xxxxxx

  • Woooo! I can’t for this series! I’m attempting my first ever lean bulk too! And I need all the advice and inspo I can get!! xxxxxx

  • LOVE that you’re doing a lean bulking series!! Maybe call it sth like “Vegainz Series” xD I’m also lean bulking on a vegan diet so I can’t wait to see your content!

  • When it comes to eating healthy, you must try not to fall victim to modern fad diets. Extreme diets undoubtedly are a danger for your health, especially ones that seriously limit your daily nutritionary intake. Many of these fad diets work for a short period of time and then the benefits decrease after a while. It is best to check out Custokebon Secrets on the google search engine as it is not just another fad diet where you starve yourself.

  • I swear I was born to be vegan/plant based as well!! I love it! It makes my soul happy!! �� Series could be called ‘Lean Vegan/Plant Gains’ ��

  • ahhhh you look so cute in this video! Beautiful! Thank you for all your tips, this gives me the confidence to know what to do. So excited to watch your bulking journey!

  • I’ve joined a gym recently. I’m about a stone / stone and a half overweight ( 20lbs ) I want to lift and weight train but don’t want to bulk! Any advice peeps? I’m also a cardio bunny! Cardio is my therapy lol. ����������

  • yes yes yes. So excited for it. You’re so inspiring to gain vegan muscels and not one of them who diet all the time –
    can you add the high and weight in cm and kg please?
    Can you make a video about your training. How long does it goes, what is your warm up etc?

  • m underweight…..20 years old but m still of 35 kg……m really depressed about people talk regarding my body……..can i gain weight?? how much times that would take??

  • Your videos are the best way to began a day Stefanie and your looking fit and cute girl keep up the great work ������������������.

  • Vegan Bulking Summer Series (VBSS) =) Thank you for these videos. I’m vegan too and finding bulking ideas coming from a women is appreciated.

  • Hey Thom! Is eating too much protein bad for your body? I’m concerned about getting this amount of food daily and messing with my liver or kidneys haha.

  • I weigh 50kg wanting to go to 70kg. My maintenece calories is around 2500. Im planning to eat around 2800 cal a day. How much fat, carb and protein. What the distribution in grams. Any help thanks.

  • I actually have a question that I have been curious for very long time, why do girls want to be bulky? I thought all the girls want to look like Victoria Secret models and be thin, slender and toned (definitely not bulky). It looks like most of the famous fitness Youtubers all have very thick legs, and that doesn’t look sexy to me, but why so many girls are still lifting heavy weights?

  • It took me 1 year to bulk and I started to cut since the beginning of the year but pandemic happened and during the first month gained A LOT of weight (you know eating and laziness happened ��) and now I’ve been cutting for the last 2 months and so far is going slow but steady ����

  • What do you use to edit your vlogs? Do you use final cut pro? I know this is an older post but maybe you can see this and let me know..

  • What are your thoughts on Body Recomposition? In terms of gaining muscles and losing fat at the same time while maintaining a certain amount of weight?

  • I tried to bulk for 3 months and I got bad gas, blotted. I put on alot of fat kind of noticed muscle but it was pretty much nothing so I stopped, my tummy wasn’t dealing with it well.

  • I’ve also decided to do a long term bulk to increase my metabolism. The thing I struggle with most is the fact I’ll gain fat during summer. I am still going on holiday with my friends and I keep going back and forth between bulking and cutting, but bulking right now is the most logical choice as I am already not happy with my physique now, so what is there to lose? And I am not happy with my current maintenance calories (only 1800) which is just too difficult to maintain. I am not progressing in the gym either… Therefore I am looking forward to this series, too keep motivated to increase my calories and build some vegan gains!

  • What do you use to edit your vlogs? Do you use final cut pro? I know this is an older post but maybe you can see this and let me know..

  • All of these videos are encouraging me to stop seeking short term weight loss and instead aim for longer term body recomp! I want to fuel my workouts and get stronger! ��

  • Steph,
    Do you have the best method to gauge how you figured your maintenance cals and then how you determine if you should dial caloric value back during a lean bulk if you are gaining too much weight within a month? Like how much would you dial back from or gradually increase if you are taking that method.

  • Ok so I’ve been trying to bulk this month and in December…i’m going on vacation for 2 weeks… should I just wait after I come back home to bulk??? Or will my progress not be ruined??

  • I started bulking and tracking my macros about a month ago. As someone who has weighed around 100 lbs their whole life and had hardly any appetite, it’s really hard for me. Your video was reassuring!! Thank you so much.

  • Probably one of the best informational bulking video. Subscribed!! Would like to hear more about the skinny fat dilemma next time.

  • Girls gotta stop focusing solely on “booty gains” and do whole body gains haha. They are some girls out there who only do squats and ignore their upper body entirely.
    It’s like those guys who don’t do leg day. Both is important!

  • I bought a radiofrequency and Cavitation machine, so I’m loosing localised fat and building muscle at the same time.
    I’m using on my legs and butt.

  • I’m very blessed, very fast metabolism and naturally 5.8% to 6.3% body fat, people would kill for that natural ��������️‍♀️���� xx

  • This was really helpful and clear! What if you have say 6-8 weeks before a beach holiday… want to increase glute size and also lose just a couple pounds from your waist? Shred or bulk? Bulk for 4 weeks then shred? From what I understood I could gain a pound of muscle in that time? Anyone help? Thankkkss ��

  • Where are all the healthy fats?? I only see the avocado.. I think it would be a cool idea to increase those fats and eat more food overall

  • girls. my girl want to tone her body up and build lean woman physique but shes eating 1200 kcal. also she was swimming in her school years so she have really good developed legs so she avoids any leg exercises. how can we start to build her body?

  • Well, I gained muscle and lost body fat after just two weeks of training with my personal trainer. And that was measured on one of those body composition monitors by my trainer. It was hard to believe myself but I have the proof on paper. I even lost tons of water. But that’s just my experience. Everyone’s genetics are different and I do believe that it can take some folks 3 plus months to gain muscle but that’s not everyone. Remember all bodies are not created equal.

  • I guess I’m trying to cut but I’ve been going to a PT and do strength/weight training twice a week whilst twice a week HIIT. I haven’t seen any difference in my legs (size wise) especially inner and outer thighs! My goal was to reduce and lean them down. Genuinely don’t know what’s going on.

  • You are so wonderful!!! I just came across your channel as I am going to go into my first bulk and you are just so welcoming and sweet! Thank you for all the info, it was very helpful! Subscribed!! ��

  • I literally was going to try to gain muscle in a month to get abs and then stop so now I just might start bulking in like a year from now ���� I will get back to you guys then

  • I bought a radiofrequency and Cavitation machine, so I’m loosing localised fat and building muscle at the same time.
    I’m using on my legs and butt.

  • It’s still surprise me just how some people don’t know about Custokebon Secrets despite the fact that lots of people with it. Thanks to my friend who told me about this. I have lost lots of weight.

  • Okay but I’m like 70 lbs overweight…well now 60 lbs overweight, so do I just try to lose weight first and then try this?? Like I’m not sure how I’m suppose to workout or anything, all I know is cardio isn’t the best thing

    Do I eat at a calorie deficit, and weight train until I’m at the weight I want to be??

  • I guess I’m trying to cut but I’ve been going to a PT and do strength/weight training twice a week whilst twice a week HIIT. I haven’t seen any difference in my legs (size wise) especially inner and outer thighs! My goal was to reduce and lean them down. Genuinely don’t know what’s going on.

  • As a naturally thin woman, I’ve had a hard time eating enough calories for my bulk (maybe because I eat so clean anyway!). I’ve been trying to add muscle mass to my upper body. Do you have any high protein, high calorie protein powders you’d suggest? I’ve had some people suggest some of those 700 calorie protein powders for high school football players/athletes.

  • @ 4:46 So you’re saying that after 3 months even if I eat (in surplus) consistently and lift consistently, I will see no change? Really?

  • This was so helpful! I just started bulking and i feel so bloated, this video is very reassuring!

    Thank you
    And by the end of this video i realize this is a 3 year old video! ��

    Love it

  • Im currently bulking and i do not look like any of the girls that “bulk” ive put on fluff on the abdominal area and upper body and yes it is a mental struggle bc i want to cut so bad to go back to having a flat stomach. Its a challenge specially when most women on ig or youtube look so toned and amazing even while bulking. Or so they Make it seem

  • Thank you so much for this!! I’ve been trying to start bulking and this helped so much. Gave me hope that I can reach my fitness goals. (Also thank you for gearing it towards beginners and women: aka me haha)

  • Ok so I’ve been trying to bulk this month and in December…i’m going on vacation for 2 weeks… should I just wait after I come back home to bulk??? Or will my progress not be ruined??

  • Ugh, you lost me on plant-based diet. Please don’t end up like McDougall and Christie Brinkley. Eat some meat before your bones deteriorate. Peace and health.

  • Well, I gained muscle and lost body fat after just two weeks of training with my personal trainer. And that was measured on one of those body composition monitors by my trainer. It was hard to believe myself but I have the proof on paper. I even lost tons of water. But that’s just my experience. Everyone’s genetics are different and I do believe that it can take some folks 3 plus months to gain muscle but that’s not everyone. Remember all bodies are not created equal.

  • Please help!
    If I’ve never worked out before, could it be a bit faster for me to grow my muscles?
    My only goal atm is to grow my butt
    At least a little bit, I just want to know I can do it
    I’ll do glute isolated exercises with resistance bands and then do weighted hip thrusts or glute bridges (seems like it’s one of the best exercises for the glutes)
    I’m just scared of it not working at all ��

  • I’d really like to be able to figure out whether I’m a good candidate for bulking or not? Is there a certain bf% I should lean down to before I bulk? I’m currently sitting at around 24-25%

  • This is helping me a lot! I’ve been on a cut since September and I have been wanting to start a bulk this fall! Thanks for the advice!

  • thankyou so much for this one!:) my cut will end in March & I’ll reverse diet my way up from there until I’m at +250calories and bulk for a full year!
    I want to do the 80%-20% approach, so I can enjoy life a little more.. what’s your thoughts on this? (I don’t want to gain too much fat)

  • My booty looks weird. When I bend over a little you can definitely see my main booty muscle sticking out and it’s hard but my side booty is non existant… how to I get my booty to fill out????

  • Excited to join the new challenge! I got injured by overdoing it so took the rest of the spring challenge off, so looking forward to the summer one!!!

  • Which Fitnesstracker do you wear? Can you make a video about it. How do you use it, do you checke the calories to know how much you eat?
    Also I was wondering what do you think how much protein is necessary to build muscels 2g/kg?

  • Hey girl, this was very helpful. Very calming voice indeed.. 2 Questions:
    1. How long does a person bulk & cut for? Please illustrate this cycle in an example of one year.

    2: My goal is to gain muscle. I can see some muscles here and there. But I’m not completely as we say in Dutch “droog getrained��” How do I know I’m ready to bulk?

    Thanks!! X

  • I feel so discouraged. I been tryna bulk since September and haven’t put on a damn pound �� I eat my 3 meals a day and try to incorporate lots of peanut butter and protein shakes into my diet and nothing. Literally not a pound in 4 months:( I don’t even have the appetite for 4 meals a day so that’s out of the question.

  • Im confused…did you try and suggest that even after 3 months of bulking none of that is muscle!? I dont know what you are doing wrong but if it takes you a minimum 6 months to gain muscle you ate clueless. If you work hard and eat enough muscle gains can be very possible even after a month.

  • Thank you for making this video!!! Such great reminders. I am bulking for the first time for a bikini competition and it’s helpful to hear from other women about the reality of preparing our bodies for growth!! ��������❤️

  • You are so wonderful!!! I just came across your channel as I am going to go into my first bulk and you are just so welcoming and sweet! Thank you for all the info, it was very helpful! Subscribed!! ��

  • I’ve been working out at the gym for the past month or so and would like to do some light bulking. I don’t mind taking a long time to build muscle. I was just wondering if there were any good videos/websites/etc. with advice on bulking and muscle gains for vegans.

  • I’m over weight. I started in August at 285 I’m down to about 220. I’m wanting to build more muscle and strength as I loose fat. What would be the best approach to slim and build muscle? Is there a way to do this at the same time? Or do I need to hit my goal weight before I begin trying to gain muscle?

  • I feel so discouraged. I been tryna bulk since September and haven’t put on a damn pound �� I eat my 3 meals a day and try to incorporate lots of peanut butter and protein shakes into my diet and nothing. Literally not a pound in 4 months:( I don’t even have the appetite for 4 meals a day so that’s out of the question.

  • How many calories above maintenance would you recommend for a girl trying to lean bulk? And how many grams of protein per pound of bodyweight?

  • Probably one of the best informational bulking video. Subscribed!! Would like to hear more about the skinny fat dilemma next time.

  • It’s still surprise me just how some people don’t know about Custokebon Secrets despite the fact that lots of people with it. Thanks to my friend who told me about this. I have lost lots of weight.

  • I’ve been working out at the gym for the past month or so and would like to do some light bulking. I don’t mind taking a long time to build muscle. I was just wondering if there were any good videos/websites/etc. with advice on bulking and muscle gains for vegans.

  • I love how informative and realistic you are. I’m new to your channel and definitely gonna watch more videos & subscribe. I totally agree on bulking being emotionally/mentally taxing. I’ve always had this unhealthy mindset that tells me if I go over X amount of weight I am fat and that’s ridiculous. I’m now with the help of my husband bulking and doing it in a healthy wAy. Appreciate your video!

  • I just joined the gym on the first week of this month and I don’t really know what to do with my diet. I’m basically skinny fat (skinny everywhere apart from my belly). I want to bulk because I’m stick skinny but at the same time, I want to lose my belly fat. Any tips? Pls help because I’ll be going on a holiday in May ��

  • Yes, I too am guilty of jumping from diet plan to others as well, I do believe that I need to have tried every single fat reduction method that was available, but eventually not one of them helped me to reduce and maintain the weight off. I ended up trying for the very last time with the Custokebon Secrets because my cousin who told me amazing things about it and so far to date I have effectively lost 18 pounds within 3 weeks!

  • I was reluctant to click on this cause I’m a guy. Not being sexist or anything but I thought this would be more orientated toward women’s bulk and cut. I was happily wrong and this video helped so much to understand what to do. Thanks for the great content!

  • But which one should i do first? Since i have a little bit of fat but im also looking a little bit skinny… I dont wanna look even skinnier and i generally want to get bigger muscles and thicker legs since now they kinda look like 2 chopsticks.

  • omg this helped me a lot, thanks!! I don’t trust a lot of channels but I definitely trust Sophie, weight loss channel is really helpful, I hope you can continue giving more useful information on weight loss, and maybe more workout weights-at-home video! Cuz I don’t go to the gym, so its hard for me to do bulking at home. Can teach how to do bulking at home? Thanks

  • So I’m overweight I weight 120 kgs and my body goals is muscular and bulky.. I have to first start my cutting process and once I have lost enough.. THEN I have to start my bulking process? Am I right? There’s no way in between?:(

  • Hi Sophie, really liked this episode, very insightful. How long do u usually stay in cutting and bulking phases? I started the process with cutting, and my goal is ill do 10 weeks, idk if that’s a reasonable duration? Thanks

  • Hi Sophie! Thank you for explaining everything so simply. I have three questions: 1) What is the macronutrient ratio you recommend while cutting? 2) How much cardio do you recommend? (You mentioned a step goal each day. Should that be 10,000 or more?) 3) Do you recommend doing strength and HIIT training during cutting too? Thank you!

  • Thanks for that so good and quick explanation of a cut! I was always looking for videos but most of the time they are so detailed, not explained at all or Waaaay too long! This was just perfect! Thank you������

  • If you are working out five days a week, then you are over training. One of the symptoms manifests as difficulty to put on weight.

  • Op 1 of andere manier praat je anders en dit maakt het zoveel fijner om te luisteren.

    In je meeste video’s waar je veel uitleg geeft praat je heel eentonig en dit is echt een verbetering op de manier waarop je het nu doet ����

  • I just want my stomach to be smaller than my thigh and butt but im 14 and idk where to start ik im young and shouldn’t worry about my weight but im very insecure about it

  • Hey girl, this was very helpful. Very calming voice indeed.. 2 Questions:
    1. How long does a person bulk & cut for? Please illustrate this cycle in an example of one year.

    2: My goal is to gain muscle. I can see some muscles here and there. But I’m not completely as we say in Dutch “droog getrained��” How do I know I’m ready to bulk?

    Thanks!! X

  • You probably have checked your hormonal levels in regards to your constant hunger. I would appreciate if you speak about hormonal effects on weight gain/loss and appetite.

  • I was wondering, When you cut. And lets say eat 1800kcal and you then train and burn 200 Will you Then eat the 200 kcal so you get up to 1800 again or Will you let it be a bigger defeset Then? I Always dont know wether to do this or not�� you are so Big inspo❤️

  • Honestly, I’m so scared of bulking. I’m already struggling with eating enough but then also accepting that I’ll get bigger.. ah man. Thanks for this vid. Watched it for the 3rd time now.

  • I was wondering, When you cut. And lets say eat 1800kcal and you then train and burn 200 Will you Then eat the 200 kcal so you get up to 1800 again or Will you let it be a bigger defeset Then? I Always dont know wether to do this or not�� you are so Big inspo❤️

  • I have to admit I am somewhat confused because I was under the impression if you want to gain muscle, you have to be in some kind of bulking phase, which in turn I thought was eating slightly more than your Calorie Maintenance Level…how is it possible you’re physique is so nice and you have nicely defined muscles if you’ve never bulked before?

  • Hey I´m new to your channel, I´ve been watching your videos and I´d love to know how many times a week should I train legs or a week training program if it´s posible….. by the way I love your channel, i´m trying to gain some muscle and your channel has been helping me a lot! thanks for that

  • Thanks this is really helpful. I’m a skinny shortish girl on a boys high school hockey team. It’s hard not to get injured if ur small.

  • nice to see a girl doing a video on bulking that is actually NOT a leg & butt workout..
    Good for you Bethany ;).
    Congratz on the video, and specially on the workout, as you seem to not being kidding around 😉
    I specially liked the crouching-row exercise, as i had never seen it done like that.
    PS: its been 2years since the original post.. As a suggestion.. try out the pull-down exercise while standing with an even distribution of weight between both of your feet. It usually works way better, for me, off course. 😉
    Cheers from Portugal

  • Woooo! I can’t for this series! I’m attempting my first ever lean bulk too! And I need all the advice and inspo I can get!! xxxxxx

  • But which one should i do first? Since i have a little bit of fat but im also looking a little bit skinny… I dont wanna look even skinnier and i generally want to get bigger muscles and thicker legs since now they kinda look like 2 chopsticks.

  • The correct level of protein intake for an advanced male natural body builder is 1g protein per pound LEAN bodyweight. For a beginner and intermediate natty it is 0.5g to 0.75g per pound LEAN body weight. The threshold for an advanced natty male bodybuilder is to bench press 300lbs, squat 400lbs and deadlift 500lbs.

  • If you are working out five days a week, then you are over training. One of the symptoms manifests as difficulty to put on weight.

  • I’m thinking of staying to bulk and build muscle because I feel like I look too thin. Is it possible to do this by doing only home workouts? Or is going to the gym and lifting necessary?

  • Appreciate Video clip! Sorry for chiming in, I would love your initial thoughts. Have you considered Dinanlinson Strong Constitution Approach (search on google)? It is a good exclusive guide for uncovering a muscle gaining secret for skinny guys minus the headache. Ive heard some awesome things about it and my friend finally got astronomical success with it.

  • What should my macro percentages on MFP be if I want to do heavy lifting and get rid of the fat in my stomach? I weigh 104 pounds and i am 5 feet tall. I am lightly active. Thank you.:)

  • The correct level of protein intake for an advanced male natural body builder is 1g protein per pound LEAN bodyweight. For a beginner and intermediate natty it is 0.5g to 0.75g per pound LEAN body weight. The threshold for an advanced natty male bodybuilder is to bench press 300lbs, squat 400lbs and deadlift 500lbs.

  • I have Crohn’s Disease which is basically a more sever version of what you have. When I heard you had IBS of course I was sad that you had to deal with that, but I was glad that I had found someone doing what i’m trying to do with a similar condition. You have just motivated me so much!! Thank you!

  • m underweight…..20 years old but m still of 35 kg……m really depressed about people talk regarding my body……..can i gain weight?? how much times that would take??

  • Hey I´m new to your channel, I´ve been watching your videos and I´d love to know how many times a week should I train legs or a week training program if it´s posible….. by the way I love your channel, i´m trying to gain some muscle and your channel has been helping me a lot! thanks for that

  • Hi i know this video is an older 1 so i hope u see this but iv just found ur channel.and im loving ur content. Im a little confused with reverse dieting vs lean bulking. Rwverse dieting is slowly increasing calories where as lean bulking is increasing calories in a larger amount at a time and u therefore slowly add a bit of weight due to the jump in calories? Is that correct? Maybe 2-3 increases in cals insteady of the many smaller increases with reverse dieting??? Ps i love the eay jeff keeps staring at ur icecream bowl while u are happily enjoying it ��

  • If you want to make 5 meals(or however many) on my fitness pal, go on the non-mobile website on a computer or something and go to diary settings and you can customize how many meals you have and what they are named!!:) thought maybe this advice might help you because I was SO happy when I found it out!

  • Who do people think it’s ok to just shack up with each other without being married, doesn’t anyone have morals these days???????????????

  • As a very petite girl myself you have no idea how inspiring and how much you have helped me to gain strength in my body to help me build confidence, thank you so much and you look amazing!!❤️

  • Does Custokebon Secrets (do a google search) help me lost tons of fat? I notice many people keep on speaking about this popular fat burn methods.

  • Did you bulk first then cut? What exercises did you do while bulking except lifting weights? Did you do HIIT or just low intensity exercises? I am still confused ��

  • You’re absolutely gorgeous and your personality is so much fun and I could watch you all day! Thank you so much for making this informative video!! ❤️❤️

  • Yes, I too am guilty of jumping from diet plan to others as well, I do believe that I need to have tried every single fat reduction method that was available, but eventually not one of them helped me to reduce and maintain the weight off. I ended up trying for the very last time with the Custokebon Secrets because my cousin who told me amazing things about it and so far to date I have effectively lost 18 pounds within 3 weeks!

  • What are some ways to lost a ton of weight? I read many great reviews on the internet about how exactly Custokebon Secrets will help you lost tons of weight. Has anyone tried using this popular lose weight method?

  • Please help!
    If I’ve never worked out before, could it be a bit faster for me to grow my muscles?
    My only goal atm is to grow my butt
    At least a little bit, I just want to know I can do it
    I’ll do glute isolated exercises with resistance bands and then do weighted hip thrusts or glute bridges (seems like it’s one of the best exercises for the glutes)
    I’m just scared of it not working at all ��

  • Love that you are doing a series, however the active women vegan blend is not available anymore as I have tried to get it and my protein have said not available anymore so please recommend another protein powder please. Love your channel and Plan xx

  • I’ve also decided to do a long term bulk to increase my metabolism. The thing I struggle with most is the fact I’ll gain fat during summer. I am still going on holiday with my friends and I keep going back and forth between bulking and cutting, but bulking right now is the most logical choice as I am already not happy with my physique now, so what is there to lose? And I am not happy with my current maintenance calories (only 1800) which is just too difficult to maintain. I am not progressing in the gym either… Therefore I am looking forward to this series, too keep motivated to increase my calories and build some vegan gains!

  • I don’t mind eating and gaining weight and muscles with exercise but what If I gather that fats only in my face and waist? plz help me

  • Woooo! I can’t for this series! I’m attempting my first ever lean bulk too! And I need all the advice and inspo I can get!! xxxxxx

  • Thank you! This helped me start out. I need to eat more since i’m underweight and this video you posted is quite motivational in itself in terms of tracking

  • LOVE that you’re doing a lean bulking series!! Maybe call it sth like “Vegainz Series” xD I’m also lean bulking on a vegan diet so I can’t wait to see your content!

  • I made a 8months lean bulking with my coach and believe me it’s tough Haha so long need patience And healthy diet is key! Good to follow you in this journey, can’t wait to see you what I eat in a day

  • This is helping me a lot! I’ve been on a cut since September and I have been wanting to start a bulk this fall! Thanks for the advice!

  • ahhhh you look so cute in this video! Beautiful! Thank you for all your tips, this gives me the confidence to know what to do. So excited to watch your bulking journey!

  • I’ve joined a gym recently. I’m about a stone / stone and a half overweight ( 20lbs ) I want to lift and weight train but don’t want to bulk! Any advice peeps? I’m also a cardio bunny! Cardio is my therapy lol. ����������

  • What are some ways to lost a ton of weight? I read many great reviews on the internet about how exactly Custokebon Secrets will help you lost tons of weight. Has anyone tried using this popular lose weight method?

  • this was so informational! youre so cute and adorable. & thank you for saying the fluffy comment, I thought i was the only one who felt like that. Im trying out the bulking stage right now and I feel so self conscious of the extra body weight. thank you

  • So question. I’ve done the estimated maintenance calories and if I drop down to that amount within one day I’m feeling like I have no energy and feel sick because I’m eating less. I have to set the activity level to the highest setting even though I’m not actually that active to get a calorie estimate that doesn’t make me feel like I’m severely under eating. It makes it really hard to figure out if I’m over eating every day or not. Does that just mean my metabolism is higher than expected?

  • Your videos are the best way to began a day Stefanie and your looking fit and cute girl keep up the great work ������������������.

  • Vegan Bulking Summer Series (VBSS) =) Thank you for these videos. I’m vegan too and finding bulking ideas coming from a women is appreciated.

  • This was such a helpful video, I had so many worries when it comes to bulking. Now I get a better perspective and also now what will come when bulking.

  • Your coach advised we slowly gain weight otherwise it would B mostly fat but how do you slowly gain weight if you add more calories to your diet? Please explain. Should I slowly add a little calories every day?

  • HELLO beautiful, I just wanted to say thank you x a million!!! I love your videos and I am learning so much. Health and fitness is my niche & just about 8 months ago Ive made tremendous progress in the gym. I have been working out for 4+ years now but always felt like I was going to get fat if I wasn’t doing cardio 24/7 and eating nothing but fruits and salad. I went from being 97 pounds to 112 pounds and I now eatttttt and life HEAVY. My goal is to have shape and be strong.Its crazy to think I wouldn’t allow myself to consume calories and starve  because I HAVE THE SAME HUGE APPETITE AS YOU. I never thought Id find someone out there that understands the feeling of never being fully satisfied. Anyway I just thought Id let you know I appreciate your videos and I am learning so much. Also I was wondering what kind of camera you use for your videos? LOVE YOU LOTS

    xoxo

    Shannon

  • I was reluctant to click on this cause I’m a guy. Not being sexist or anything but I thought this would be more orientated toward women’s bulk and cut. I was happily wrong and this video helped so much to understand what to do. Thanks for the great content!

  • Would u recommend bulking at 15/16yrs Old? Im the same as you and im skinny and im wanting to bulk. Great Vid as usual man, keep it up����

  • Hi Sophie, really liked this episode, very insightful. How long do u usually stay in cutting and bulking phases? I started the process with cutting, and my goal is ill do 10 weeks, idk if that’s a reasonable duration? Thanks

  • Stephanie, have you done a video on the keto diet? Once one is in a state of ketosis and the body is running on fat would it make sense to assume that if you’re lifting and in a caloric surplus you would only gain muscle?

  • Quick question: At what point in their fitness journey do you think women who are cutting but want to gain more muscle, should start bulking?

  • Sorry if this is unrelated to the video, but District Barbell is doing an open gym 12/16 if you bring a new present for Toys 4 Tots.

    We can make fun of Maxx’s legs IRL. (But actually he’s pretty big in person).

  • Hello I have a question!! When you say “In order to start bulking, you must have a certain level of leanness” does Leanness mean “absence of fat” or “sufficient amount of muscle”???

  • What did you set your calories to? I’ve got my fitness pal and I’m trying to build muscle but I’ve always got like 1000 and something calories remaining

  • Are bulking and cutting a never ending cycle to staying fit and maintaining muscle or at some point do you just go into a maintenance mode when you reach your body goals?

  • Hello I have a question!! When you say “In order to start bulking, you must have a certain level of leanness” does Leanness mean “absence of fat” or “sufficient amount of muscle”???

  • My body fat percentage is currently 18.5%, I can’t see abs really but as I have only just got over being underweight I don’t want to cut but instead gain muscle. As some fat gain is inevitable I was wondering at what body fat percentage should I start cutting?

  • I’m 148lbs and 5’1 I want to lose fat and tone but I’m not sure where to start any ideas that might help me? Should I focus on cardio or lifting or what? I am eating mainly healthy and have already lost about 24lbs the last few months with healthy eating and just walking but I want to start the gym!

  • Do you know Natacha Oceane, Steph? She eats all she wants and she is pretty lean! I think she trains in a completely different way but it would be nice if two science and food lovers like you gals meet!! Keep up the wonderful content, love it! xoxo

  • I want to lose belly fat…what should I do?should I do fasting and go into a calorie deficit at the same time?? I do cardio and I workout everyday…I haven’t seen any results though…It looks like my stomach has gotten bigger and when I weigh myself the scale says that I’ve actually gained weight…I have a pretty healthy diet..I’ve been attempting Keto for a few weeks now and at first I lost weight but then gained weight back and now my stomach looks bigger than when I first started…I’m so confused…idk what I’m doing wrong

  • Ah this is so interesting! I need to gain muscle but my diet is such garbage! I’ve joined the gym like 4/5 months ago maybe? With work I don’t even have time to drink enough let alone eat. I have no clue about macros and all that, ahh can I email you!? I need help figuring out how to transform myself! ��

  • I really enjoy her videos and I’m working out since last week and lost 1 kg thanks to her Instagram workout videos and a pay free calorie counting app named yazio.:) I even bought new equipment, because it’s exciting to try new things from her videos. it’s awesome to get that excitment back! ^^

  • Stephanie,

    I have been watching your channel daily for the last year and have absolutely fallen in love with your channel. You are an amazing, brilliant, sincere person whose videos I feel like have not only given me even more inspiration and motivation but I’ve learned so much science and reasoning behind the body and fitness. Your boyfriend has amazing videos as well and together you guys make a phenomenal team!

    My name is Carly, I live in Oregon and am currently a sales representative at an Engineering company. However, I have to deep desire to start my own YouTube Channel. But I am not sure where to start. Do you have beginner tips or sites that I could start with. Any help would be great.

    Thank you again for sharing your videos to the world. You have definitely made an impact on people’s health.

  • Does Custokebon Secrets (do a google search) help me lost tons of fat? I notice many people keep on speaking about this popular fat burn methods.

  • Thanks this is really helpful. I’m a skinny shortish girl on a boys high school hockey team. It’s hard not to get injured if ur small.

  • So question. I’ve done the estimated maintenance calories and if I drop down to that amount within one day I’m feeling like I have no energy and feel sick because I’m eating less. I have to set the activity level to the highest setting even though I’m not actually that active to get a calorie estimate that doesn’t make me feel like I’m severely under eating. It makes it really hard to figure out if I’m over eating every day or not. Does that just mean my metabolism is higher than expected?

  • What is the point for the vitamins. Do you know that people take vitamins only when they are not eating correctly. If you are already eating all your vitamins through your food what is the point of taking a multivitamin pill?