Bulking Diet 8 Signs You’re ready to Stop Putting On The Weight

 

8 Signs You’re Eating Too Much Sugar

Video taken from the channel: Gravity Transformation Fat Loss Experts


 

BULKING: You Are Doing It WRONG! (STOP WASTING TIME!)

Video taken from the channel: ScottHermanFitness


 

Intermittent Fasting for Muscle Growth (Full Plan)

Video taken from the channel: Gravity Transformation Fat Loss Experts


 

How To Gain Weight With A Fast Metabolism 5 Easy Steps To Follow

Video taken from the channel: Weight Gain Network


 

Current Concepts in Lymphedema Reconstruction Dr. Wei F. Chen LE&RN Symposium

Video taken from the channel: Lymphatic Education & Research Network (LE&RN)


 

Build Muscles or Lose Fat Are You Confused? What to do first

Video taken from the channel: Health And Fitness


 

How to Gain Weight Naturally?? | Gym Foods for Weight Gain | Tamil | Aravind RJ | Udarpayirchi

Video taken from the channel: Udarpayirchi


One of the best ways to know if you are gaining muscle is if you are getting stronger. While it is possible to gain strength without gaining size for the most part if you are gaining strength you will gain size. If you are bulking and not gaining strength or losing strength then something needs to be fixed. 6. Get Adequate Rest And Recovery Time.

Your bulk up plan will work even better, however, if you get down to where you can easily see your full abdominal wall (which is around 6-7% body fat for most people) as when you increase calories in this state, your body will be more primed to gain most of the weight in the form of muscle mass in response to the low calorie period that came. When they bulk, their primary goal is to pack on size and mass without too much concern for extra fat gain or overall appearance. This is a period when they eat, in a word, everything. Some even resort to force-feeding themselves. They eliminate cardio and activity that may stall their weight gain.

A study in 88 overweight adults found that a hypocaloric diet that contained 0.64 grams of protein per pound (1.4 g/kg) of body weight was more effective in preserving muscle mass and reducing. Bulking. Bulking is a term used to describe a muscle building phase. During this period of time, you’d eat an amount of calories that causes a caloric surplus to exist so that weight gain occurs.. Cutting.

Cutting is a term used to describe a fat loss phase. During this time, you’d eat an amount of calories that causes a caloric deficit to exist so that weight loss occurs. If you want to know how to bulk up fast, there’s one simple answer: you need to lift and eat consistently. You cannot skip meals and rely on small snacks if you’re serious about gaining mass. You need to treat eating like it’s your job.

Every morning, you need to consider your schedule for the day and plan time. Just as with cutting, there are 3 main factors of a proper bulking cycle: the workouts, the diet and the supplementation. First we will discuss the diet.

The Bulking Diet. To gain muscle, you need to consume more calories than you use. And this will result in some fat gain. Now the amount of fat gain depends on various factors.

Your appetite has changed. If your get-fit plan has you turned you into a gym rat, you may not be as hungry as usual—or, you may be famished. Exercise can actually have both effects: Some people. Protein is an important part of your weight-gain diet, but there’s a point after which more protein isn’t necessarily better—it’s just more.

You can find weight-gain diets that suggest you eat 2-3 grams of protein per pound of body weight, or even more, but registered dietician Doug Kalman, Ph.D., says beyond a certain point, all that extra. Weight gain is a hallmark sign of Cushing’s, but other symptoms include discolored stretch marks, acne, and fragile skin. Depending on the cause, Cushing’s disease can be treated in a variety of ways.

List of related literature:

Most are terrified that continuing to eat normally will cause further weight gain, and urges to shave calories, miss exchanges/ supplements, skimp on portion size, increase exercise, skip added fats, and cut back on high-energy foods may be intense at this stage.

“The Treatment of Eating Disorders: A Clinical Handbook” by Carlos M. Grilo, James E. Mitchell
from The Treatment of Eating Disorders: A Clinical Handbook
by Carlos M. Grilo, James E. Mitchell
Guilford Publications, 2009

A review of 40 studies that compared weight gain during consumption of high-fat and high-carbohydrate solid or powdered composite diets found that, in 33 of the studies, animals gained more weight consuming the high-fat diet (10).

“Fat Digestion and Absorption” by Armand B. Christophe, Stephanie R. De Vriese, Stephanie DeVriese
from Fat Digestion and Absorption
by Armand B. Christophe, Stephanie R. De Vriese, Stephanie DeVriese
AOCS Press, 2000

Thus, as much as I hate to say it, the caloric recommendations for weight gain are not based on a lot of hard science.

“Plant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery, and Performance” by D. Enette Larson-Meyer, Matt Ruscigno
from Plant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery, and Performance
by D. Enette Larson-Meyer, Matt Ruscigno
Human Kinetics, 2019

The optimal time for gaining weight is during the off­season or at the beginning of the season.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

These results suggest that manipulation of energy or protein supply can significantly influence the composition of maternal body weight gain (Pettigrew and Yang, 1997).

“Swine Nutrition” by Austin J. Lewis, L. Lee Southern
from Swine Nutrition
by Austin J. Lewis, L. Lee Southern
CRC Press, 2000

Hence, attempts to bring about a gain in weight by merely increasing the caloric content of the diet may fail when there are other contributing factors that are unrecognized.

“Foods & Nutrition Encyclopedia, Two Volume Set” by Marion Eugene Ensminger, Audrey H. Ensminger
from Foods & Nutrition Encyclopedia, Two Volume Set
by Marion Eugene Ensminger, Audrey H. Ensminger
Taylor & Francis, 1993

Thus people’s weight should plateau as soon as their increased weight compensates for the small discrepant intake.

“Oxford Textbook of Global Public Health” by Roger Detels, Martin Gulliford, Quarraisha Abdool Karim, Chorh Chuan Tan
from Oxford Textbook of Global Public Health
by Roger Detels, Martin Gulliford, et. al.
Oxford University Press, 2017

Nutritional counseling is essential, including a reminder that muscle weighs more than fat, and that during adolescent growth, weight gain is normal.

“Pediatric Primary Care E-Book” by Catherine E. Burns, Ardys M. Dunn, Margaret A. Brady, Nancy Barber Starr, Catherine G. Blosser, Dawn Lee Garzon Maaks
from Pediatric Primary Care E-Book
by Catherine E. Burns, Ardys M. Dunn, et. al.
Elsevier Health Sciences, 2012

In this group of individuals it is not uncommon to move from a fat loss phase (which may be done by bodybuilders for a contest or simply to avoid gaining too much bodyfat during the off season) directly into a weight/muscle gaining phase where an excess of calories are consumed.

“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

Because the extra calories in high-protein diets can increase body fat, this approach to weight gain should be used with caution.

“Nutrition” by Paul M. Insel, Don Ross, Kimberley McMahon, Melissa Bernstein
from Nutrition
by Paul M. Insel, Don Ross, et. al.
Jones & Bartlett Learning, 2016

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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141 comments

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  • GREAT VIDS, keep it up.
    Dirty bulking is effective when your on roids. You also have the roids to help you lean out. For the average Joe wanna be healthy eating plan and hard work in the gym is all we can do.

  • Bottom line is it doesn’t matter what the fuck you do. 1 meal, 10 meals, who cares it’s all about the same apparently. Just don’t eat crap and get protein.

  • Sapdum pothu thanni kudikka koodathunu sonna kaaranam vairula jeeraranam pandrathukku oru acid surakkum nama thanni kuducha adhu dilute aayidum Namma saapdra food olunga digest aagathu athan thanni kudikka koodathunu soldranga

  • I think you need to learn more on human body. 1. To gain weight the TBEE (Total Body Energy Expenditure) should be less than calorie intake. So if my body burns 2500 calories, I need to eat more than this to gain weight. 2. When I eat does not matter at all. If you eat a lot of protein it takes time to digest and will never get wasted 3. Do not open your mouth and eat. Air has calories? Water has calories? This is not science at all.

  • My body fat is around 16% and i weight 74KG what will you advise me? (Answers are welcome) I don’t understand him so good because my English is bad

  • Jeet saaal says muscle gain program carbohydrates play main role by keeping protein constant one particular point
    But guru mann say protein plays main role
    I have little confused?

  • Are guru mann sir apka bohot bda fan hoon lekin 200 gram protien kaha se nikalu yaha to 100 gram he karne pure ghar ka khana nikl jata hh uppar se calorie deficit main bhi rehna pdega to khana bhi kam hain aur protien bhi bhadhana hain main to bolta hoon koi sponsor kr do mujhe ik number body bna kr dikhauga mummy kasam

  • Confused, so lift heavy while intermittent fasting to lose weight……and do the same thing but hit a caloric surplus to gain muscle? So are you maintaining muscle while losing wight in the caloric deficit?

  • how i can loose fat when there is no muscle mass or strength to to any excercise. i did fat loss program but m too tired to keep it up with this!

  • But, I’m skinny fat…i lost almost 6 KG weight..and I’m now on 60. But i can feel lot of fat in my tummy area and around…but all other body parts are skinny…what should i do?..

  • Number 4 is false… If the fat store is depleted and not refilled, it will eventually be absorbed by the body, and filtered out.

    Other than that. Pretty solid advice.

  • Me to qurantine m hu to ���� muscle build krne k lie mere pe equipment nai h ���� aur m overweight b hu ���� to i guess i dont have any choice ����

  • This still surprise me, how a lot of people do not know about Custokebon Secrets, although lots of people get great results with it. Thanks to my buddy who told me about Custokebon Secrets, I have lost lots of weight by using it without starving myself.

  • Its still surprise me just how a lot of people have no clue about Custokebon Secrets despite the fact that a lot of people using it. Thanks to my personal mate who told me about this. I’ve lost lots of fat.

  • I wanna get fat I don’t want people to bully me for being skinny they can beat me up easily if I’m fat I can kick people to China or punch them so hard so they don’t bully me ever again

  • I have always linked word ‘diet’ with starvation, until I discoverd website *Next Level Diet*. With their diet plan, I am never hungry and I am still losing weight. Amazing!!!

  • Just to double-check something… When we say sugar, we are referring to white, refined sugar, and not on complex carbohydrates and fruits.
    Correct?

  • My dad lost 100lbs. I visited Next Level Diet and followed their steps. I only selected food he likes and they provided me with FULL PACKET in seconds. I got 30 days DIET MEAL PLAN, TRAINING PLAN, FITNESS TIPS, and HEALTHY RECIPES as well.

  • This video is fantastic! It helps me remember of the time when my sister used Custokebon Secrets to lose 18 lbs and enjoy being healthy again! Most of us wish to lose fat, however we also need to stay healthy, and that’s what exactly Custokebon Secrets given.

  • I got my diet plan from NextLevelDiet and lost 2kg in just 10 days. So far, so good. Can’t wait to see numbers on scale after 20 more days. I am so excited about this.

  • I just wanted to have flat belly, so I tried fat loss plan from *Next Level Diet*. Guess what? I lost my beer belly in just 30 days. Now I want a six pack:D

  • I lost over 20lbs in two months. Just visit a website called NextLevelDiet, choose the foods you like and they will provide you with 30-DAY diet plan and training plan. Finally I got my six pack:D

  • Did you hear about NextLevelDiet? These guys deserve a medal. Their customized training and diet plan helped me change my life. I can’t thank them enough

  • I eliminated all sugar and all carbs other than those found in low sugar vegetables (which are kept to a minimum as well) and I lost 180lbs and reversed my type-2 diabetes without medication as well as my high cholesterol. I also do intermittent fasting with the Keto diet. Never felt better! Eating is not boring without carbs/sugar. I don’t miss the constant hunger when I had glucose/insulin spikes from conventional diets. Literally no other diet/exercise plan worked. I tried them all. Dr. Jason Fung is the master. 2 Compartment Syndrome and Sugar Rots you from the inside are 2 videos everyone should watch by him.

  • You are a God to the Beginers.. Love u sir.. I was 88kg.. I followed ur workout and came to 65 kg till last yr. Now married and its 73kg now with 30% body fat.. Wrking so hard now..

  • I like this man really. He never talks nonsense. Dada please can you tell me without exercise and by just following healthy diet along with walking and skipping can I loose my body fat below 12%? Pl kindly reply me. I have already lost my fat to much extent by only diet and walking. But I still have much amount of fat especially love handles and lower belly. It d be kind enough if you make a separate vedio regarding man boobs to fix at home. Thank you

  • Your videos titles are cheap man like people are stupid and you are the only one who knows information however I like your staff keep it up

  • Hi, have you considered this diet plan called the Custokebon Secrets? My buddy says it helps people lost a ton of weight. Is that possible? I also read many good review relating to this diet plan. Thoughts?

  • i have been told, that fructose is transfered to glucose in the stomac so it is not transfered into fat in the kidneys. Fruits are healty, all my lean frinds eat lots of fruit

  • I spent the whole summer sitting around playin video games all day eating 24/7 trying to gain weight and I lost 10 pounds��‍♂️ so here I am now

  • So if I’m overweight and need to lose fat, but want to retain/build muscle at the same time, I can’t because that would require a caloric SURPLUS, which would promote fat GAIN?

  • it’s hard to eat and not worry about it financially, especially when you’re in a country like mine, the Philippines, dietitians are hard to come by and food are expensive.

  • Bruh I want to know what happened to the boxes of pizza I eat right now, literally no matter what I consume I’m always going to be 122 pounds and 5’8!!

  • I was a little chubby as a kid and no diet ever worked for me, but when i turned 13 i started losing weight massively, without a single change in my diet or what i ate. I still dont know what happened, but it turns out i got to the point that i was freaking skinny i could eat whatever i wanted without worryng about it, i seriously ate pretty much 99% carbs and sugar in my diet. As i spent my childhood being overweight which affected me psychologically, i worry about losing this “magic”, specially after gaining some pounds (lean mass) bc of a medical treatment i had. Can someone tell me if my story is possible and if i can lose this at any moment in my life? Idk if i always had a fast metabolism, or if i won it as a miracle or something, or if it came along with puberty. The last statement doesnt make sense, ik lots of friends who were and still are chubby until today. Does anyone have of clue of whats thay

  • ok the thing that sucks is…. I eat so freakin much but walking 15ft makes me lose about 3000 calories and I can’t gain weight… so my friends think i don’t eat��

  • I was 120 at 6 ft tall and then I gained weight from working out for like 3 months and eating like crazy. I went up to 140 but then I got sick for 10 days straight and lost 12 pounds. Now I’m starting up again. Since it’s quarantine I don’t go out and play sports at all so I’m just going to workout and eat good. My goal is 160 by the end of this year

  • Can you clean bulk? If you’re 10% body fat already, can you eat 300+ calories a day on top of your burning without getting fatter? As in it just goes to help the muscles grow or goes straight through you if not needed?

  • 3:08 that means that if i walk i burn hundreds of calories… My guy… I go excersice and run 1 and a half mile per hour. that means i burnt 100,000,000 calories?

  • my goal is to get to 100 pounds at the end of this month with 23 days left. My weighing scale is in pounds even tho im british xD but its basically 7.1 stone so I want to reach over 7 stone atleast and hopefully I will also gain christmas fat. Also im going to start having porage because its got oat meal in it and bannas and honey because high calories for break fast. I will take that down with squash because cafine stunts your growth and I want to be taller than my Dad and he is 6ft 3 so Im aiming to be 6ft 4 hopefully 6ft 5. Im mainly putting weight on so people dont pick on me for no reason and I think it will help me grow in height because I will have more energy in my body. I do eat alot of food. Infact some days I eat more than my dad but I dont gain any weight and Im only 5’6. he is 6’3 and now weighs 17 stone but maybe its because he goes gym or because he is no longer growing since hes 45. Idk but I just want to get to a healthy weight. I checked a anorexic calculator thing and Im not anorexic according to it but Im very close. I have basically 0% body fat when I checked 2 weeks ago. I will do research on the gym if that effects your height but I havent even started my growth spurt and im already 5’6. I think I will most likely start it in march but only time will tell I guess.

  • Sir don’t say (phrotein).. Say protein simple.. Aap phrotein keh rahe ho to alag sunne me ajeeb lagra he.. Apka accent indian a aap indian accent me hi english bolo

  • I’m 17, 6’1, 115lbs. Someone pls help. My mom was skinny but got alot bigger as an adult when is that gonna happen to me???Smallest person in my family and every one says I’m skin and bones

  • I have fast one. W.e i eat i shit. Few hours later. Im very toned b.c i eat bread…peanut butter…eggs alot but fat…smmh i barely have any. I eat salads celery sticks fruits and nutrition shakes low on sugar
    Have some whole grain rice

  • I have bad acne and I’m skinny so wtf I’m I going to do I can’t have much dairy and guess what most of this has dairy so yeah great

  • hi there i had a question about intermediate fasting!! am currently on time meal plan and its going great but i was wondering if taking preworkout supplements breaks my fast?? can you please give some more clearance on this.

    thank you

  • Fasting really changed my body for the better. Stronger, healthier, everything for the better.
    After three years of experimentation, optimal resaults came with: full body training three times per week, 18 sets of any excercise per muscle and heavy enought to get out of comfort zone but maintaining perfect form AND
    fasting the days I DONT train. The goal when we fast is to cleanse our body from substances regarded as toxic or unhealthy and doesnt affect training. You wanna lift heavy? you need energy.
    You wanna recover and keep your body healtier? chill and only drink water. So simple!

  • Interesting but I don’t see how you can fast for 3-4days and train with the intensity to build muscle. Would have thought basic 16-8 or 5-2 would be manageable.

  • Y’all know how it feels when you feel your upper torso and feel your rib cage when you press it with the lightest touch

    Edit: I imagine sometimes what will happen if I get punched there really hard there sometimes

  • fr us skinny guys had it so good in middle school and maybe freshman year, we could eat whatever we wanted and not gain weight, but now as a sophomore in HS, i want to gain weight becuase i keep getting “bullied” for how skinny i am. And its not fun having a fast metabolism.

  • I’ve been working out for 12 days now I was at 123 and now I’m at 117 I’m losing weight way to fast but not gaining any this helped thanks

  • I’m glad i’m not the only one who’s like this. We’re afraid to even walk to the fridge, because we’ll lose our precious calories getting there.

  • I have a extremely high metabolism I ate a 2000 calorie rack of ribs with fries and the only thing I do all day is lay down and watch YouTube and I didn’t gain a single pound I eat all day and lay down and don’t gain a single pound my metabolism is extremely fast, what’s wrong?

  • Hi there, I want to know if Custokebon Secrets, will work for me? I see lots of people keep on speaking about this popular weight loss secrets.

  • Do anybody know about Custokebon Secrets? Does it really work? I hear many people lost their weight with this popular lose weight diet plan.

  • why the fuck did you show a turbaned sikh man when talking abut ramadan, which is a muslim thing? do your fucking research before posting shit u dipshits

  • I just started IF 16:8 and eat only one meal a day high protein meal/diet and going to the gym 3x a week and walking 1hr 4x a week when im not going to the gym. I want to lose fat and build muscle am i doing wrong? Any advice or tips thanks

  • I read lots of great opinions on the net about how Custokebon Secrets can help you lost a ton of weight. Has anybody tried this popular fat burn methods?

  • Anna Nan romba slim age 24 but 55kg Nan Enna matheri food eadukanum and Enna workout pannanum reply please it’s my humble request

  • Please reply to this,, I’m kinda lean bulk now I wanna lose my last layer of fat to be supper ripped but I can’t lost muscles cause I will look skinny, so should I folllow this diet?

  • I follow 16:8(2pm-10pm-feeding).I workout in morning 6am, so when will I take my protein shake..?if I take it in feeding hour then there will be too much gap for the protein shake.will it cause muscle loss?plz help me out..when to take the protein shake??

  • Hi there.
    I’m after some advice…. from anyone really.
    I workout early morning for 1 hour I mostly lift weights but I also run between 3.30am-4.30am.
    My question is… should I consume a protein shake straight after my workout or continue on with intermittent fasting? I don’t eat my first proper meal until 11am. Just unsure what would be more beneficial, to fast properly and have the shake later in the day or to continue with having the shake post workout.

    Thankyou in advance to all advice

  • I made a decision to do some study about the eating weight after having a good friend discussed with me about simply how much excess weight she eliminated I have shed 9 lbs. My weight loss and also weight loss must have been due to this course. And I am ingesting well balanced meals at this time. Find a right program is not easy, you can research on Google. Program’s name is Peyton Huno†az
    good luck

  • I’m doing a food fast of 20hrs eating from 4pm to 8pm and it has been working very very well for me (doing this whilst going to the gym regularly)

  • BUT WHAT IF WHILE YOU ARE FASTING YOU SUPPLEMENT WITH DEER ANTLER VELVET WHICH INCREASES IGF1 AND TAKE EAA’S AND MULTI COLLAGEN PEPTIDES THAT IS SUCH A SMALL AMOUNT OF CALORIES AND MAKES UP ALL THE AMINO ACIDS YOU NEED WHILE YOUR GROWTH HORMONE IS HIGH.

  • OMEOD with HIT before you break your fast day 2. Weight train after your KETO eating window taking advantage of HGH pop, protein/healthy fats, supplement with German mono creatine, means you’re cutting including removing damaged cells during fast, bulking during and just after re feed. Happy New Year.

  • Humans evolved with IF as a natural practice. Think. Early men had to get up and find/hunt for food. It was later that they learnt to construct homes/store food. All the wild animals are naturally practicing IF and you hardly see one in a bad shape.

  • I’m 5’9 but weigh 140 and every time I have exercised I felt like I’m not getting anywhere and always have gotten more skinnier. It really might have something to do with how I’m eating. But I feel like I don’t have much time in the day or the currency to keep constantly eating all the time. I drink quite frequently too but I’m not even sure of how it’s being effective at this point.

  • You don’t need a caloric surplus to grow muscle. You can have a deficiency of around 300 calories and still grow. Maybe not as fast as with a surplus but you stay lean which provides additional hormonal benefits and you simply look better anyway because your appearance is way more defined. It is maybe not the best way for power lifters who just want the most bang for the bug and don’t care for a belly. But everybody else should lean bulk no matter what some body builders say who look off season like shit anyway. Take a look at Arnold. He was never chubby.

  • This still surprise me, just how lots of people don’t know about Custokebon Secrets, despite the fact that many people get great results with it. Thanks to my cousin who told me about Custokebon Secrets, I have lost a lot of weight by using it without starving myself.

  • There is difference in between muscle building and showing ��
    What if one wants to gain some muscle to increase metabolism because fat loss with just cardio doesnt stay too long.
    You dont advise muscle building even then??
    You mean muscle building is only when it shows and not when it is actually hard ��

  • Facts are most people eat dinner and then they go to bed three hours later than they sleep for eight hours well they’ve already fasted for about 11 hours anyway and a lot of people don’t eat immediately when they get up so if they wait two hours Two hours before they eat them there faster for 13 hours, and if you’re like me and you work out fasted and you work out early in the morning you’ve already fasted for 14 hours, so what I do is I just wait then the other two hours and get my 16 it’s really easy

  • Video @ 11:30 clarification please….on a 16:8 program (1pm-9pm food intake) with AM training, Is a protein whey (Optimum Nutrition) w/creatine monohydrate shake recommended after AM workout?

  • As a beginner I can say it is possible to gain muscle while fasting with OMAD and warrior diet, but I guess that will just work above 12% BF

  • I’m fairly certain it’s still possible to gain strength and muscle mass while in a slight caloric deficit by eating the required protein for one’s body mass. As long as you’re increasing in strength and weight and you’re consuming the right amount of protein, your muscles should grow and you would know that by being able to lift more. I’m certain I’ve even heard this from one of your other videos, so not sure why now you’re saying you must be in a caloric surplus.

    I am on my 10th week and i’m still lifting heavier weight or more reps and i’m WAYYYY ahead of where I started in strength its actually ridiculous. I started 10 weeks ago barely doing 3 dips, now I’m already at 5-6 reps with 25 pounds added and i could probably do 12-13 reps now with no weight. No steroids either. I’m 6’3 190 pounds atm and only consuming between 1,900-2,100 calories a day. Mostly through protein and healthy fats. On training days I consume more carbs than off training days.

    I’ve always had that ectomorphic slim build with skinny fat in the stomach area, so my goal was to diet properly, intermittent fast, and have intense strength training workouts only using free weights (mostly compound exercises twice per week) in order to build muscle and lose this stomach fat at the same time. So far I am happy with the results.

  • I’m fairly certain it’s still possible to gain strength and muscle mass while in a slight caloric deficit by eating the required protein for one’s body mass. As long as you’re increasing in strength and weight and you’re consuming the right amount of protein, your muscles should grow and you would know that by being able to lift more. I’m certain I’ve even heard this from one of your other videos, so not sure why now you’re saying you must be in a caloric surplus.

    I am on my 10th week and i’m still lifting heavier weight or more reps and i’m WAYYYY ahead of where I started in strength its actually ridiculous. I started 10 weeks ago barely doing 3 dips, now I’m already at 5-6 reps with 25 pounds added and i could probably do 12-13 reps now with no weight. No steroids either. I’m 6’3 190 pounds atm and only consuming between 1,900-2,100 calories a day. Mostly through protein and healthy fats. On training days I consume more carbs than off training days.

    I’ve always had that ectomorphic slim build with skinny fat in the stomach area, so my goal was to diet properly, intermittent fast, and have intense strength training workouts only using free weights (mostly compound exercises twice per week) in order to build muscle and lose this stomach fat at the same time. So far I am happy with the results.

  • What if I’m not really craving sugary foods but like chips, and other fast foods. Like I’m not entirely into sweet foods like candy, but I crave chips and fast foods out of random sometimes. Is it the same thing?

  • The recommended protein intake for muscle growth are simply false and directly the results of false studies sponsored by meat conglomerate and whey protein companies

  • Ramadan is eating before sunrise and after sunset. Intermittent fasting is limiting your eating to a restricted time window every 24 hours. 16 hours no eating/8 hours eating, 18/6 or 20/4 (warrior diet) or just one meal a day.
    So ramadan is not intermittent fasting by definition.

  • I don’t get it, whey so many ppl say it’s hard to eat enough good quality stuff within 8 hours. It’s defenetly hard on OMAD but with 20:4 it shouldnt be a problem

  • I’ve lost 26lbs while doing the 16/8 intermittent fast. While pumping around 4 to 8 reps a set. This is about a 2 month time n I’m 42 sooo I’m happy with my results. Thanks for the videos max you’re awesome

  • i eat enough i would say. i don’t eat that much of a junk real often. but i feel like all the weight is going only on my belly, and no other parts of my body whatsoever, like my arms and legs are still skinny

  • Actually just got done with a few anatomy courses. They actually discovered recently that adipost cells actually do eventually go away, but they have to be in dissuse for a few years.

  • if anyone needs the calculator since his links are just advertising for his plans…
    https://gravitytransformation.com/macro-calculator/

  • Very saddened to hear OMAD is not recommended for fat loss while attempting to build muscle. I have a long time aquired “beer belly” which im trying to lose, but also want to tone and or build muscle. I have been on OMAD about 2 weeks now, and am doing well, but have also mixed cardio, and weight training. So I ask an I weight training for muscle I will never get?

  • You say this, but it’s also pretty common for some dudes to say fuck it, gain a ton of weight, then being 315 plus. If you eat a ton and keep adding weight you’ll get pretty god damn strong. Unless it’s all about aesthetics then sure.

  • I hear many people keep on speaking about Custokebon Secrets. But I’m not sure if it is good. Have you ever tried this popular weight loss secrets?

  • I read plenty of good reviews on the internet about how exactly Custokebon Secrets can assist you lost crazy amounts of fat. Has any one tried using this popular weight loss method?

  • I remember I fasted for 5 days and just drank water, on the 5th day I felt so lightheaded that I ate something and then felt like puking it out, It’s pretty scary but worth it.

  • what about honey?
    if i crave sweet stuff(i guess i could call it sugar adiction) i get some honey on a piece of bread with some butter in between.
    or i wash it up in slightly warm water.

  • I’m done with my workout at 7:30AM. My eating window is 11AM to 7PM. Is that too much time to wait to eat or should I have a protein shake right after my workout? I need to lose 60lbs.

  • Is that possible to cut down to your weight goal and then eat at maintenance to build muscles?

    I am skinny fat. I was 213lbs with 34% BF 9mo ago. Now I am 173 about 22% BF. I want to go down to 158lbs.

    Do you think I should bulk when I hit my goal? Should I start bulking now? Or do what I was thinking, reach the 158lbs and eat at maintenance while trying to build muscles? Thanks.

  • Idk if I can keep up with this whole building muscle thing anymore, I don’t think it’s for me because focusing on my health and fitness is getting to the point now where my stress levels are through the fucking roof like never before and I’m starting to feel really depressed and discouraged because I’m struggling so badly even though I’m busting my motherfucking ass like never before. This is becoming WAY WAY WAY WAY WAY WAAAAAAAAAAAAAAAAAAAAAAAAAAAAAY too fucking complicated for me to learn and I just can’t handle the overwhelming amount of stress that comes along with it. The stress is gotten so bad that working on my nutrition and fitness is starting to do more harm than good for me. I don’t want to give up and I will NEVER give up no matter what but motherfuck this stress that comes along with all this has become so detrimental to my mental health and well-being

  • Haven’t eated anything sweet from 2 years..(besides apples, bananas and some more fruits),, don’t even look at sweets like something delicious anymore

  • Good video except you are 100% wrong about your last comment Scott. As long as all your calories, proteins, carbs, fats, vitamins, micro and macro nutrients are accounted for you can essentially eat anything you please, “junk” or not. There is no difference to your body as it breaks everything down. This has been proven countless times. Please read up on IIFYM

  • Im healthy bulking for the most part, but im probably eating too much. Ive always had a high metabolism, so I want to gain weight then adjust

  • Any tips on how one can bulk clean while doing a lot of cardio and burning between 400-800 calories almost every other day? I for the life of me cannot get to 145 lbs and I try to eat a lot, but unfortunately the healthy foods that I consume normally don’t have a lot of calories.

  • bulking is about increasing calorie count by 500 calories increments….if you want to bulk more without adding too much fat then do it by 250 calories increments

  • according to athlean-x the bulk cut system is nonsensical and not needed. you can put on muscle and stay lean 365 days of the year which can be seen with jeff himself. every second video he has his shirt off and every time he is about 2% body fat away from being competition ready. bulking and cutting isnt good for your body, if you way about 13 stone that is a considerable strain on your heart already but to have 3 stone of fat on top of that and also working out super hard is asking for trouble. the best way is to stay around 10% body fat then when you have a competition cut for 1-2 weeks. this yoyo fat content is total bro science

  • ”Hedonic hunger” if this the only thing we take from this great video is enough from this great well-done video sorry not video I would call it WORK.

  • Im 5’8 155 pounds the calculator said my bulking should be 2200 but i have stayed the same weight so i bump it up to 2500 and also stayed the same should i bump it up more? I gave it 3 weeks

  • That is the exact opposite what Thomas deLauer is saying in his videos. He says, the increase of growth hormone helps building muscle even more ;). But your explanation sounds more reasonable.

  • I would literally eat until I’m dead, and like 10 minutes later I want more. And people be like, if u want to get bigger eat more, while I take in 100k calories a day and I’m still skinny. It’s like I’m The Flash.

  • The fat cell growth and multiply thing doesn’t make sense to me. New fat cells that will never go away? If you burn the fat, where does the fat go then? Bottom line is, and forget body building, if you don’t eat for a month and you’re fat, that fat will go away. Where are the permanent fat cells?

  • Hey, I have a question. I’m 25, 178cm and 75kg. I’m not skinny and not muscular. I wanna look more bulky, but I’m afraid I might become overweight since I’m kind of at the threshold. What do you recommend?

  • Dr Rhonda Patrick on the Joe Rogan Podcast said eating over a 10 hour window is the optimum time restricted eating plan for muscle growth

  • I have allergies on numerous foods and It is tough for me to discover a diet plan that doesn’t consist of specific foods. After that my friend sent me link to the web site called NextLevelDiet where I can obtain personalized dish plan just with food I choose. My fitness journey has simply started, what concerning you?

  • But Scott what if you are a very low body fat high amount of muscle and definition at 70kg and 6 foot tall with a very fast metabolism that works are very active job incorporating foods like pizza and burgers makes it easier to hit my goals as long as I get enough protein and take a few vitamins wouldn’t I still gain muscle if I’m getting stronger,? I think �� eating cleaner foods would make it nearly impossible to get enough calories though out the day

  • so true! doesnt mean you are bulking you dont need to watch your macros!,you still need to preserve what and how much you’re eating in order to not gain more fat than muscle! or else… your cutting will be hella fucking hard trust me!

  • I’ve been gaining like 3 or 4 pounds a month the past few months, and workout very consistently. Is this a healthy sign? I try to be mindful about what I eat and take fish oil and other multivitamins

  • Well i clean bulked for 3 months i realised i was eating wayyy to much gained fat and a bit of muscle went from 150 to 160 in like 3 weeks lol my calories surplus is 3400 my maintenance are 2900cal but i wasnt tracking calories just guessin, bought a scale and i realised i was eating probbaly about 600 cal more lol and i dont know what to do now my weight went up but not a lot of muscle gained now im actually eating the 3400. should i keep on eating this calories and the fat will later go away or should i cut i ended looking skinny fat lol

  • This gives concrete examples as to why moderation is important. Usually, concepts that involve moderation are sound. This is why I have a distrust of things like 0 carbs and intermittent fasting as stand-alone concepts. Do you really think you can live a life where you never eat a carb and starve yourself? Um…keep dreaming! Why not just add protein and skip a meal once in a while, instead? The most you get out of these is an adrenaline rush from the excitement. Man cannot live on adrenaline alone. Plus, the stimulus will stop causing the adrenaline response after a while, anyway. Then, time too look for the next rush? What happened to good old-fashioned healthy lifestyle for life? The level-headed has now become radical! We are so prepackaged and marketed as a society, we can’t enjoy just a hike and a good, balanced meal as what it is without special labels.

  • You can also have body itch if you have dry skin, fungal skin infection, by using strong skin soap, etc., We should not exclude CHO in our daily diet.

  • I thought fructose was the sugar in fruit? Does this mean swapping things like chocolate to fruit is worse than just eating chocolate?

  • Man this guy knows what he’s talking about, smart guy, should be taking his advice, limit the sugar and salt intake and only eat sweets and salty snack foods as a treat, reward yourself once in a while but not too often because that’ll defeat the purpose of rewarding yourself.

  • This is so stupid, I can eat enough proteins and still be in caloric deficit. So prove me I wont get bigger. It’s called body decomposition and it’s proven to work. It just doesnt make any sense to be in caloric surplus WHY???? IF I CAN EAT the right amount of protein and still be in caloric deficit? Explain this please. How can someone not gain muscle while being in caloric deficit and having the right amount of proteins??(by right amount I mean, the right number that studies have shown for muscle growth)

  • I used the calculator and put hard gainer like he said. it says my carb intake should be a little more than 2x my protein, is that right? Should I follow that?

  • OMG!!!BIG BIG BIG thank you for this information! OMG! NOW I KNOW WHY I FELT THAT BAD! Thank you man for this information, it helpt me a lot!

  • I’m not fat, but I’ve been going through a vicious cycle of sugar binges for 4 months now… Sugar is evil I tell you… Evil… Oh, and if you guys are wondering what my sugar consumption has been like… Imagine couple of days a week (sometimes all the days) eating 4000-5000 Calories worth of sugar!!! Suffice to say, I will quit now!

    PS. I can’t even fucking moderate… That’s just how addictive and evil sugar is!!!!

  • My dad told me if your nucles and other parts of your finger that bend are a different color than the rest of your hand it means you have a lot of sugar in your blood

  • Wonder if we could trick the brain into releasing dopamine. A healthy looking donut that looks exactly the same as a reg donut yet none of the carbs and sugars and chemicals

  • I will say this your video really helped a lot with my project for my Anatomy class on the effects of a high sugar diet and taught me a lot that I’m starting to change some things in my lifestyle:)

  • My dad lost 100lbs. I visited Next Level Diet and followed their steps. I only selected food he likes and they provided me with FULL PACKET in seconds. I got 30 days DIET MEAL PLAN, TRAINING PLAN, FITNESS TIPS, and HEALTHY RECIPES as well.

  • I got confused..The 250-500 calories surplus from BMR or total calories expenditure? Because my bmr only 2100 and my total expenditure around 3200..

  • I learn so much from your channel. Gives me a better understanding of how I should approach healthy eating and what to look for.
    Thanks.

  • Is it bad, or is it OK to eat a lot of fruit every day? For example, I might eat 1/2 apple, 1/2 orange, a kiwi, some grapes, and strawberries. (I split them with my wife.)

  • This video is definitely great! It helps me recall of times when my sister used Custokebon Secrets to get rid of 18 pounds and enjoy being healthy again! Most of us would like to lose fat, however we also need to remain healthy and balanced, which is what Custokebon Secrets given.

  • I know. Such statistics always speak about tendencies and avarages. Obv.
    BUT! I got ONE of the signs. I am 35. And i eat a SHIT TON OF SUGAR.

  • Fat people say we are lucky cuz we get to relax to gain weight while they need to work their ass off to lose em, But I assure you, gaining weight isn’t any easier. Literally walking for a couple of minutes or standing for a couple of minutes every hour or so will make you lose most of your calories that day… so imagine sitting still and not moving for the whole day or risking all your progress to increase weight… yeah… it’s hard

  • I eat like 80 or 90G sugar pre workout every time before weight lifting and I’m ripped. Been 245 pounds chubby in the past 5 years so, can’t blame body types for that. Now I’m 185 and I still take in way over 100G of sugars every day and stronger than I was at 245. Debunked.

  • Is it just me or are there waaaaay to many video clips in this video, making it harder to focus on the information you are telling.

  • For me it was 1,4,8 & 9 (getting up way too many times at night to go weewee…) I cut sugar intake and I saw results right away, except for the weight, seems my body kept it as an unwanted souvenir gift:/

  • Great video. There is a lot of mention here of fructose. Does this mean that it isn’t just things that are high in sugar that should be avoided, but also foods like fruit juice and fruit in general?

  • i ate too much. at that time i felt fatigue. carbohydrate was the main calorie sourse in the PFC balance in those days. i was also lack of wide range of vitamin Bs.

    That’s why large amount of carbohydrate was wasted without being used effectively. in addition, my skin condition was bad and got vulnerable to disease and headache and mentally bad!

    here i realized well-balanced nutrition and moderate amount of carbohydrate we take has merits and prevents varous disorders!

  • I see a lot of people saying that they are afraid because they have either ALL or most of the signs explained in this video. You should consider that this is the lead into your diabetic stages. You should check with your physician because you might be pre-diabetic and could have already gone into becoming a diabetic. Additionally to his sugar causation, plain sugar itself is not the ONLY culprit. This means that it’s not identifying only SUGAR itself, but where sugar is hidden such as in Pastas, Bread, Fruits etc. Diabetics are recommended to avoid eating Oranges, Fruit punches etc. you should go check with your physician.

  • I also agree as a Personal Trainer I would say eating sugar is bad for your health in general unless you have a medical condition like hypoglycemia you should avoid eating anything that is high in sugar unless it’s a special occasion e.g. Birthday and etc

  • Sir Mai 17 years ka hu maine 6 month muscle gain kiye h mera body fat percentage 20 h ab mai fat loss ker reha hu by running jise mera muscle loss bhe ho reha h kya mai ye carry rakhu jeb tek body fat percentage 12 na ho jaye

  • I know I have an addiction to sugar and I watch video after video on the topic yet I find myself jumping right back into eating it again. It’s demoralizing how terrible I allow it to take over my life. Sometimes it feels pretty hopeless.

  • Big, fat stupid question: is fruit sugar okay? Every time I try to give up junk food, I end up eating more fruit oranges, grapes, etc. because I still crave sugar so much.

  • I havn’t been sick a single day since i quit consuming high GI carbs on a regular basis, thats 2 ½ years ago. Lost 140 pounds in the process aswell.

  • I was a bit too worried about sugar and I am not gaining any excess weight and my intense workout sessions burn a lot of sugar. I eat pumpkin pie almost everyday along with honey in my teas and coffee and fruits and its fine

  • i was born with primary lymphedema in my legs i am 40 years old i have a youtube channel to tell about my life journey and what i have been through we all have experienced so many different episodes dealin with our struggles. ive been looking into trying to get surgery but i have steps i have to go through

  • I thought I had a sweet tooth. But after watching this and having non of these symptoms, I guess it’s not as sweet as o thought. Grabs a bag a Skittles