Bulking Diet or Cut Decide the easiest way


How to Lean Bulk (Step by Step Guide) | Clean Bulking Diet & Meal Plan | Bulk Without Getting Fatter

Video taken from the channel: Gravity Transformation Fat Loss Experts


My Lean Bulking Diet | How To Eat To Get Abs & Build Muscle

Video taken from the channel: Fraser Wilson



Video taken from the channel: GAINSBYBRAINS


CUTTING vs BULKING Which One FIRST For Beginners?

Video taken from the channel: PictureFit


My Bulking Diet to BUILD MUSCLE Without The Fat | Full Meal Prep with Zac Perna

Video taken from the channel: Zac Perna



Video taken from the channel: GAINSBYBRAINS


How to Lean Bulk Without Getting Fat | Beginner’s Guide

Video taken from the channel: Buff Dudes

How long should you bulk/cut? Bulking is best done in a slow and consistent manner. Bulks should be sustained for a minimum of 6 months to a year depending upon overall bodyfat percentage and individual goals. Aim for gaining 1-2 pounds per month while bulking to achieve the most amount of muscle possible while limiting overall fat gain. When transitioning from a bulking to a cutting phase, you would instead decrease your maintenance calories by 15%, meaning you would eat 2,550 calories per day instead of 3,450.

Starting With A Cutting Diet You will lose your leanness (become smooth) when you start bulking. Hence you will lose all the “ripness” (one of my many made up words). Muscle loss will occur, and that is the only real thing that pro bodybuilders are afraid of. Easy-to-Follow 5,000-Calorie Bulking Diet!

This sample diet is made for hardgainers. A hardgainer is someone that eats and eats and just can’t gain weight. This diet, however, allows you to eat very calorie-dense food without filling up too much.

You will notice a high number of carbs and especially fats in this diet. A Hardgainer’s Diet. Being a hardgainer is hard, right? No matter how hard you train, you’re still ‘skinny’. While it might seem easy for some to get the perfect physique, for most, a lot of effort and know-how goes into achieving it.

In this beginner’s bulking diet article, you’ll fin. The question of whether or not to cut or bulk first is a very common one with no clear-cut answer as it varies so much on your experience, goals, and current body fat level. For most people, it’s not a bad idea to start by just reducing some body fat.

#5: Cut the cardio. As I said in #4 above, you need to eat enough calories to gain weight if you want to bulk up so if you’re burning calories like a mad man doing cardio 2-3x per week, then it’s going to be very hard to make gains. That’s why I recommend only one day of cardio per week while bulking. An easy way to stay full for longer is to increase your protein and fibre intake.

Protein is the most satiating macro nutrient and has the highest thermic effect, meaning you burn more energy by consuming it. And fibre is also very filling, making it a must for dieting. Calculate the difference between your current calorie intake for bulking and the calorie intake you’ll be starting your cut at, divide it by 3, and then decrease your calories by that amount each week over a 3 week period. Eat at a caloric deficit. Just as the aim of bulking is to be in a caloric surplus, the aim of cutting is to be in a caloric deficit.

This puts you in a “catabolic” state — one where tissue is broken down in the body. Keep your calorie intake below maintenance, but don’t go too low.

List of related literature:

In either situation, it will still be important to adjust caloric intake to achieve the target ROL throughout contest prep.

“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

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

Option 3: Paring Portions with More-Focused Caloric Monitoring.

“Body for Life for Women: A Woman's Plan for Physical and Mental Transformation” by Pamela Peeke
from Body for Life for Women: A Woman’s Plan for Physical and Mental Transformation
by Pamela Peeke
Rodale Books, 2009

(ii) Limit your portion sizes (use the plate method): Make half your plate vegetables and fruit, one quarter of the plate a lean protein food, and one quarter of the plate a whole grain food.

“Oswaal Gujarat GSEB NCERT Solutions (Textbook + Exemplar) Class 11 Biology Chapterwise & Topicwise (For March 2020 Exam)” by Oswaal Editorial Board
from Oswaal Gujarat GSEB NCERT Solutions (Textbook + Exemplar) Class 11 Biology Chapterwise & Topicwise (For March 2020 Exam)
by Oswaal Editorial Board
Oswaal Books, 2019

“bulking and cutting.”

“Medical Medium Cleanse to Heal: Healing Plans for Sufferers of Anxiety, Depression, Acne, Eczema, Lyme, Gut Problems, Brain Fog, Weight Issues, Migraines, Bloating, Vertigo, Psoriasis, Cys” by Anthony William
from Medical Medium Cleanse to Heal: Healing Plans for Sufferers of Anxiety, Depression, Acne, Eczema, Lyme, Gut Problems, Brain Fog, Weight Issues, Migraines, Bloating, Vertigo, Psoriasis, Cys
by Anthony William
Hay House, 2020

I’m not aware of any research on bulking and cutting.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Thus, when maintaining, your weight is less of an immediate indicator of progress than when cutting or bulking.

“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

Eliminate options 1 and 2 first because they both indicate the need to restrict fat in the diet.

“Saunders Q&A Review for the NCLEX-RN® Examination E-Book” by Linda Anne Silvestri
from Saunders Q&A Review for the NCLEX-RN® Examination E-Book
by Linda Anne Silvestri
Elsevier Health Sciences, 2011

Inmy opinion, the goal when cutting should be to achieve the desired bodyfat percentage as quicklyas possible while sacrificing little tono muscle orstrength.

“Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded” by Michael Matthews
from Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded
by Michael Matthews
Oculus Publishers, 2014

Tip If.readability.is.more.important.than.editability,.keep.the.editing.action.hidden.until.

“Designing Web Interfaces: Principles and Patterns for Rich Interactions” by Bill Scott, Theresa Neil
from Designing Web Interfaces: Principles and Patterns for Rich Interactions
by Bill Scott, Theresa Neil
O’Reilly Media, 2009

Alexia Lewis RD

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

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  • 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?

  • Thank you for all your videos fraser! Thanks to you i have lost 5 pounds and gotten shredded, i have abs but nobody except my family knows so i cant wait to get back to school shredded. Im only 12 and your videos changed my life around, thank you.

  • Turkey bacon is not actually food.

    Actually skin fold test can be quite accurate. And, one of the best methods a person can use.

    The more sights used in your measurment, the more accurate the test will be. To learn more about the different ways of testing for body fat and its accuracy, look up ( Sports and Exercise Science or also Exercise Physiologist) Kinesiology book for a Test and Measurments course.

    The next and most accurate being Hydrostatic Weighing.

    The only thing more accurate then that, you would have to be a cadaver to get the best reading. Safe to say, we dont want that test

    Important note. Ladies take the time to find out where exactly,each measurment is supose to be. Meaning dont just stop at reading waist, but take the time to read, where exactly they consider the waist to be. Which is not what women use as a waist, the smallest circumference between you shoulders and hips. No no no. For some people that could mean their waist goes up to their arm pits. Clearly that is not the waist. The actual point of measurment will be 1″ inch below you belly button.

    The least accurate body fat method will be BMI, Body Mass Index. I also know it as Height & Weight method. This methods the accuracy of the reading is five or take 13 %. This also translates into, if you want to think of it this way, 26 % range with in accuracy, or you can think simular to a diameter of a circle would be 26%. And, the radius being in either direction 13 %.

    The main reason this last method is so popular and widely used is not because of its accuracy, but for its ease and how quick it can be calculated.

    Keep in mind thos last method is,also most prone to false negatives. This is because if a person exercises, plays sports, or weight trains, they will have more muscle mass. Keep in mind,it is,thwxmuscel master that makes all us guys and girls tone, lean and looking sexy for each other. So, more muscle mass is a good thing. It also helps improve our body ability to metabolize food. So, increases our exercising and resting, also includes sleeping, ability to be able to burn body at at a much greater level.

    The problem is that muscle weights more than fat. Muscle is full of water. Water isxheavier than fat. Hence why fat and oil floats on top of water. So,,simply the more fit you are, the more inaccurate this test becomes. So, keep in mind when you hear on the news which town is the fastest on America, that the opposit may also be true. It could actually,be the fittest city in America.

    I hope that helps in some small way.

  • More research needs to be done here. There are multiple scientific studies that show you can burn fat and still build muscle. It all depends on diet and macros primarily protein intake. And also depends on starting body fat percentage of course

  • Could you please tell me that what’s that green leafes that you use on your omlet?? Please reply also tell is it may avialble in india or not.. waiting for your reply ☺️

  • I’d say cutting or just maintenance. Bulking will only make you a fat ass. Whatever muscle you do gain over maintenance, you’ll lose once you do your cut to get to a lower bf %. Might as well take it slow and steady and just eat healthy

  • I’m 43, 138lbs, 13% BF, 5’8”, exercise 6-7 times a week, and I walk my dog twice a day. My TDEE is 2,667 calories per day, and I burn 1550 calories at rest. I know my under eating. I track my calories on MyFitnessPal on the free version. I just went on the carnivore life style to see if eliminating veggies will help reduce inflammation as I have lots of injuries from the military and that can be challenging to working out but I manage. I eat around 2000 calories a day. I want to look super lean but feel great but feeling better is more important.

  • If you want to lose weight, just do the same thing I did. Visit website called Next Level Diet and they will provide you with complete diet meal plan for 30 days, training plan and fitness tips. I lost 20kg!!!

  • zac, for your push-pull legs plan, it there a way to do it with limited equipment? If that is not an option, can you try to make a workout plan that can be used with limited equipment? I live in the UAE and over here, the minimum age to start going to the gym is 17. I am 15 currently. Please look into this. Thanks for your time

  • i think bulking is the best choice gor beginners wich are skinny because if the weights are havier then you than ist is realy disapointing

  • the buff guys are wise about many things but they are like rocks when it comes to momentum lifting. they are wasting a complete workout by including all of the swinging and dropping the weight back to its starting position. they are complete rocks because they have no idea what I am talking about.

  • I’m trying to gain weight and I told myself I would eat 2600 calories a day. Safe to say I haven’t been able to get there my appetite really is so tiny. I had like 1600 calories yesterday and wasn’t even hungry and had to force myself just to eat 400 more calories.

  • I remember 10 years ago, or a bit more, there was the widespread idea that it doesn’t matter where you get your calories from. As long as your hitting your calorie goals, that’s all that matters. Everyone believed that, and popular workout websites touted that as well. I always thought it made no sense, the ratio of macro nutrients must have varying effects. 3000 calories from all fat will affect your body differently than 3000 calories from all protein. I remember when this was dismissed as quackery. But over time, people started to realize the truth behind it. I think that the original assumption that all that matters is the calorie input came from bodybuilding culture, which was influenced by steroid use. So a lot of the early fitness advice was premised on the underlying use of steroids, and people didn’t take into account how that would affect body function, metabolism, and so on.

  • wait a minute…Hold up. For meal #3 is that salmon Raw?? I only do one thing Raw and it is not Fish. Will have to pass on meal #3…LoL

  • So basically if my maintenance calorie is 2300 i have to eat 2500 calories a day to lean bulk and as i progress and start gaining weight do i need to increase my daily calories(if so how much per week) or stick around with 2500 calories a day?

  • 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!!❤

  • I GOT SIX PACK IN ONE MONTH!!! I took diet plan from *Next Level Diet*. With their diet plan and tips, transformation is guaranteed, trust me. They also provide you with training plan and healthy recipes.

  • I always avoided diets because I thought I wouldn’t be able to eat pizza or pancakes. Diet plan I got from NextLevelDiet allows me to have cheat meals and still keep my fitness journey on track. If you don’t believe me, visit their site and try it yourself.

  • Summer bodies are made in winter. I am making mine, what about you? You can create training and meal plan yourself, or you can save your time and visit *Next Level Diet*. You chose

  • Get muscles like me, I got 7kg of lean muscle mass in two months only. I visited website called NextLevelDiet, they provided me with 30 days diet meal plan and training plan. Their tips helped me to gain muscles as well.

  • As specialist, I’m sure Custokebon Secrets is great way to lost crazy amounts of weight. Why don’t you give it a chance? maybe it is going to work for you too.

  • Next Level Diet really took my diet to the next level. Not only diet, but life. I can see improvements in many aspects of my life. Guys, you rock! #*Next Level Diet*

  • 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.

  • She’s one of the few people that have showed what they eat in a day, that actually eat a healthy balanced diet. So kudos to her. You’ll be surprised by how much misinformation is available on YouTube and google.

  • Veggie pasta cooked and cooled mix in fruit and nuts peanut butter oatmeal place in pan press it down cover let sit in refrigerator overnight. Pizza cutter to make bars. Oatmeal passed through blender to powder it up then cover outside of bar in the powdered oatmeal place wax paper in plastic container place bars on wax paper lay a row of bars then place wax paper and lay another set of bars then place in freezer. Take out a bar wrap in wax paper place in gym back or purse for a high fiber super energy bar that will thaw out and be ready when you want it! Beautiful curves lots of hard work great job! ����

  • I’m such a newbie to all of this I can see the gains but keeping my nutrition on track is tough. I’m 5’8 145 pounds. Wanting to gain muscle but I can get nervous about eating to much im scared of putting on fat! Someone help me ��

  • Yes, I too am guilty of jumping from weight loss plan to others as well, I think that I must have tested every weight loss program that was available, but eventually not one of them made it easier for me to reduce and maintain the weight off. I ended up trying for the very last time using the Custokebon Secrets because my mate who told me great things about it and so far to date I’ve successfully lost 16 lbs within 3 weeks!

  • Does Custokebon Secrets (just google it) help me lost crazy amounts of weight? I notice a lot of people keep on talking about this popular fat burn secrets.

  • I hear many people keep on talking about Custokebon Secrets. But Im uncertain if it’s good. Have you ever try this popular fat burn diet plan?

  • I’m 5ft female
    Age 31
    My BMI is 24
    should I bulk or cut

    I still have fat around my belly �� I just wanna loose fat tone and grow a booty

  • I notice a lot of people keep on talking about Custokebon Secrets (look on google search engine). But Im not sure if it’s good. Have you ever tried using this popular diet plan program?

  • 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 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

  • What’s a good preworkout meal (or snack) if you wake up, go to class and workout right after with no time for a meal until post workout

  • I have always thought that dieting is eating only green vegetables and drinking water. NextLevelDeit proved me wrong. I am eating delicious and nutritionally rich food and still reaching my fitness goals.

  • Crossfitter over here: love your content guys! Fun to watch and after all those years, I still keep learning. Personally I do powerlifts (so, compound movements) twice a week at the “open gym” hours and 2 times a week I just join the Crossfit “class”. Fitness became quite boring after all those years, especially if the “best” gym around here has only 1 or 2 squat racks, which became more of a frustration as well. There is less consistency because during crossfit I am more dependent on the workout schedule the box makes (and not available before class), but I figured I make better progress than just performing Crossfit 4x a week. Question: Do you have any advice in terms of percentages of your 1RM and amounts of sets you would take for the compound movements including warm-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

  • Good day sir
    Do you recomend a good source of carbs for lean bulk??
    Or it is okey if you take any source of carbs sample chocolate,breads,or etc. As long as it is fit on macros do you need per day??? What do you recomend sir?? Thank you so much.

  • Disclaimer: you can’t build muscle without ANY fat, that would be the dream �� we’re just trying to minimise it ���� (And it sounds better in the title) enjoy!

  • I mean, when youre already pretty skinny isnt the better option to bulk and then after some time when you have gained a good amount of weight to cut? Ive done it like this and im pretty much at the end of my bulk (51 kg 62kg in 3 months) and i did that while doing calisthenics, but as result i got much stronger (7 pull ups 12 pull ups / 10 dips 20+ dips). I also think that i put quite some muscle mass on that you can see, but yeah i gained fat too (especially in the core area 😉 ) and i still think it was

    definitely the better option for me:D Btw im 1,74m tall.

  • Are you considered a beginner if you stopped lifting about 6 months prior to starting again? My guess is no, but let’s say someone didn’t workout for say… 2 years and recently started lifting again. Are they considered beginners? Do these “beginner gains” apply to this person?

  • Currently starting a lean bulk but I don’t know exactly how many calories I’m supposed to eat cos every TDEE calculator says a different number

  • lol micronutrients? 2:59 these have no fats, because real fat, saturated animal fat has the fat soluble vitamins and cholesterol which is what testosterone is made out of. it literally has traces of soy, wheat, almonds, cashews, all of which have lectins, goitrogens and other natural toxins lmao. It also inhibits mineral absorption. In what world is fiber a good thing if you are training, fiber is indigestible matter so that’s gonna slow your digestion while you have to recover, is this a joke video or?

  • This video has great advice, but I am not sure about the best diet plan that I should work with, only because I have never taken any. Anybody tried using the Custokebon Secrets? I’ve heard many folks refer to unbelivable things about Custokebon Secrets.

  • I lose weight when i do excercise my body wants to shit so hard so im doing double or even triple workout. From being able to hold the shit to actually release it. Burns so much calories and also the extra workout

  • Thank you for this very informative video! Literally the best explanation I have yet seen. I previously tried a bulk diet from another youtuber that led me to gain 60 pounds of fat that I am still cutting. need about 12 more pounds to start over, and this is a great way to go. thank you!

  • Seems im doing correctly.
    I want to cut my fat but want to be in shape so. High protien,fibre low cards + resistant training. Im fat but would like to be muscular not skinny

  • After watching your video it’s come to my attention I’m definetly not eating enough food. No wonder my gains came to a halt ��
    Thank you for promoting healthy eating habits, you make me feel confident and inspired ��

  • Seems so obsessive with measuring things in grams. Ig this is more for someone trying to gain or lose for a competition. Can’t imagine doing this every day.

  • 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 don’t want to lose weight, you want to lose fat. By following stupid diet plans, I was primarily losing muscle mass. Oh god, how dumb I was? You only need correct diet and some kind of training, and the best thing is that you can find both (and much more) on website called NextLevelDiet.

  • Zach… you ever make meals with pork loin? 85g (3oz) of pork loin has…
    Calories: 125.

    Fat: 3.4g.

    Sodium: 48mg.

    Carbohydrates: 0g.

    Fiber: 0g.

    Sugars: 0g.

    Protein: 22g

    versus chicken at 100g (3.5oz)

    Calories: 284.
    Fat: 6.2 grams
    Sodium: 82mg
    Carbohydrates: 0 grams.

    Fiber: 0g
    Sugars: 0g
    Protein: 53.4 grams.

  • Never been so motivated to actually do everything you do because I can say for certainly your natural and your physique is completely achieveable and obtainable naturally

  • Hey mate what’s your time frame for your pre workout meal. Would you eat normally 1 hour before you hit the gym. Also does that include your pre work supps 30mins before as well.

  • how many grams of protein do u eat a day. i struggle as a vegan to get enough protein without using so much protein powder. i eat 125g day. i cant eat tofu either cause its makes me retain water

  • When u have enough budget to eat more protein, u should start cutting first.
    But if u Don’t enough money to spend on Bodybuilding, u should start Bulking. Because later on u can get lean physics by eating more protein.

    Its depends ��

  • Really intrigued about the old newspaper clip about a Madras bodybuilder winning the iron man competition… Can you please share more details about it?

  • 6:08 it’s pasteurized and indigestible. To digest it, it would have to be raw. 0 info on digestion or the actual ratio of micronutrients and macronutrients in food. Wtf is this video ��

  • That breakfast is almost exactly what I’ve been having lately, fuck. Same brand muffins and everything. I just put a bit of cottage cheese on em too.

  • what should someone do that stop lifting weights for 8 months and got fat? Should they cut first or should they be bulking to gain that muscles back that they lost?

  • PEOPLE, THE POINT IS TO LOSE FAT AND GET MUSCLES. You need diet plan and training plan for that! I visited website called NextLevelDiet, they provided me with personalized diet plan and training plan. The results are amazing!!!

  • I was taking fat loss pills and almost seriously harmed my health. Now I realise that diet is not pills and teas, but structured plan full of nutritionally rich foods. Visit NextLevelDiet and get a real diet, stop taking fuc*ing pills

  • Hey, thanks for being such a good sherif and taking care of that little psychic girl with the nose-bleeds. You’re the man.

    Seriously though, thank you for this excellent video. I’m just getting back into fitness and I’m trying to do it intelligently this time.

    Edit: shoulda read comments first.. apparently I’m not the only one who thinks you bare a resemblance to another person lol..

  • i Started 3 months ago as skinny fat (now i must say i was not THAT “fat”), the first thing i did was bulk and i couldn’t be happier. I had gotten a bit bigger (mostly my pecs and shoulders) to the point where people i hadn’t seen or a while were surprised and gained around 20 pounds in 2 months. At this point i didn’t look so fragile and skinny anymore since i had “some” muscle (as much as you can get in just 2 months). For me it is honestly so motivating seeing growth first, now i can slowly cut for a good base before i really start ( and this time while looking more ripped ). Also i kinda fucked up my 3rd month because i made a mistake in my calories so nothing happened during that time.

  • Girls don’t like skinny boys! Get muscles like me. I got 3kg of lean muscle in one month. The secret is website called NextLevelDiet, because I followed their 30 days meal plan. IM FU**ING STRONG NOW!!!

  • Can someone give me their advice on a question I have? I am 6 foot 150 lbs been lifting for about 2 years (so no newbie gains), i am around 16/17 bf%, i tried recomp for around 5 months and saw progress, but my metabolism was very low and i was so drained and no energy. I want to go on a bulk and try to put on about 5-10 pounds of muscle. I know i should probably cut first, being at 17% bf, but i am already 150 lbs at 6 foot. I will be extremely skinny if i tried to lose bf%, and i dont look great when im leaner bc of the low amount of muscle i have. any advice? 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!

  • 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”???

  • I was taking fat loss pills and almost seriously harmed my health. Now I realise that diet is not pills and teas, but structured plan full of nutritionally rich foods. Visit Next Level Diet and get a real diet, stop taking fuc*ing pills.

  • Best I seen thus far on this topic, short sweet and right to the point, thank you, you are transforming lives around this world sir.

  • Oh my God, I’m so confused… Like 50% of these videos say to have your fat at 25% of calories and others say around 0.3 per lb of bodyweight.

  • So how do those body builders have abs as well as a lot of muscle? Like they are broad from their shoulders and chest but they are narrow from their waist, giving them a V-Taper look. How can that be achieved?

  • I’ve been bulking for 4 months and I haven’t seen any visual muscle, but I definitely lift heavier now. Now I realized that I made a mistake.

  • 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

  • I been doing maintenance. I did bulk for a bit then I made a small cut. Then went back to the same weight. I was 215 last winter. I lost a few pounds and dropped to 190-198 pounds. Now I’m 205 with 16 inch arms.

  • PLEASE HELP….I’m 18, 6 foot 5/6, 93kg looking to put on 3kg over 3 months 0.25kg a month. Can anyone recommend a good macro split for me? I do cardio 3 or 4 times a week and weight train 5 or 6 days a week…

  • Awesome video bro. I also agree at the beginning you said it depends and that is true it depends on the person what I do and what I intake on food will react differently on somebody else. So even though i might dirty bulk it doesnt create a tummy for me cause i have a fast metabolism and im in the gym 5 days a week. My body reacts positive to weights and all i do is stay cut at 190lbs at 5’9 and 40 years old. I have always had an athletic body whether i work out or not.

  • well im like 180 and 60 kg at 14yo im kinda “cut” already and my body fat is not that high or at least it doesnt seem to be so it really depends

  • Huge thanks to PERFECT KETO for making this episode possible. Go to http://perfectketo.com/buffdudes20 for 20% off everything in the video + FREE shipping

  • Hello there, I want to know if Custokebon Secrets, will work for me? I see a lot of people keep on talking about this popular lose weight method.

  • How about this?
    If you are 10-12% body fat then bulk but stop the bulk when you reach the 13-15% range. Then cut. This way, at all times, you will always be between 10-15% body fat.

  • I’ve been going to the gym for a year now, and I’m quite a slender guy (more of an ectomorph). Reckon I’d be fine bulking if I’m looking for size?

  • Hey, new follower here. Thanks for all the tips. I would like to leave one with you too, out of love. I used to test water and sell the best whole house water filtration systems in the world. Rainsoft. I just wanted to let you know that Crystal G is one of the worst I tested. Has so much extra garbage in it you can’t see unless a certain compound is added to separate it.They bottle Crystal G not far from me, and it’s downstream from some nasty swampy water. ArrowHead, Fiji, not great either. The best I came across in my time there. Was Kirkland Brand, Dasani (As Pepsi) uses our systems and surprisingly some of the Great Value water bottles. I had to sign a waiver that I wouldn’t talk about how bad the water was and our program for like a year(Because Commiefornia, doesnt want people knowing our tap water is garbage here). But I’m past that now. So, I’m sharing the love. I bet you could feel even better with better gains by swapping your water. Water is life. Stay healthy and keep up the good work, brother.

  • How much sugar are you allowed to have. I use an app that says I am allowed 120 grams max on my bulk which seems alot. And you mentioned cautious about sugar. Makes me wonder since I also am physical at work everyday.

  • When I began at 12, I started with bulking and I do feel down sometimes that I have a gut but having big arms, legs, etc keeps me going. I do workout my abs however and grind for a flat stomach. But being cut is maybe the option for people who wanna look fit should start out but personally I rather be bulk for football and have a gut.

  • 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 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!

  • Website called Next Level Diet is the best for your body transformation. I lost 20kg by following their diet plan (I also had cheat meals) and training plan

  • Anyone tried the Custokebon Secrets (do a search on google)? We’ve noticed several amazing things about this popular lose weight diet plan.

  • I am in love! She seem sweet, smart and on point. The killer element of hers must be her little awareness of how pretty and likable she actually is! Omg. Go girl, you rock:)

  • Hey I feel like you’re talking about the US where a looot of people are overweight, this wouldn’t apply to nearly all of my friends here in Spain, they are mostly really thin

  • my weight x 15 would make me super fat really fast lol. If I go over 2k cals, I get fat regardless of how hard I train. My weight (180) x15 is 2700cals over…insane. Maybe I have some disorder that I don’t know about or it’s just that some of us aren’t gifted with metabolism genes.

  • someone please give me your opinion….So,basically…im a girl…I started working out ages ago but i never diet but since 2 weeks ago…I began to start eating healtily…Im not an obese tho…So,im confused whether i should do cut or bulk…since im not that beginner…i wanna see more muscles thoo

  • What would you do if you trained in the evening would you still eat the pre workout meal and post workout meal just as breakfast and lunch snack?

  • 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������

  • That’s a lot packed in 10 mins but over the years, as you progress, they all begin to make absolute sense. Great video as always. Thank you @Buff Dudes. Yeah!

  • It’s hard to diet during school with only 2 break time, I eat pasta and chicken every day for lunch but it’s hard to fit in enough food and diet when school and study takes up a lot, what would you advise to build muscle

  • Love the Instagram workout vids with sets and reps. Came here for lean bulk and found it right away. You should totally make more vids like this

  • LoL, I’ve gone from 22 to 15 percent body fat while staying at 180kgs for the last 6 months… So you can build muscle and lose fat at the same time easy.

  • I am 19 years old and my height is 5 ft 3 inches. training for past 4 years. i gained a decent muscle.. I am trying to cut but i have to go to 59 kgs in order to see my abs.. which is little bit frustrating for me because i think 59 kgs is very light… Is that something i should be worried of??

  • 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❤️

  • Since we love Massive Kitchen vids, maybe make some dedicated for like post workout or before bed meals?
    Since you already made some on breakfast and snacks.

  • Its still astonish me just how a number of people don’t know about Custokebon Secrets (search on google) although many people lost a lot of weight using it. Thanks to my personal mate who told me about this. I have lost tons of fat.

  • 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.

  • Sabes lo que los granos lácteos y pastas le hacen a tu cuerpo???? Lo demás aditamentos y azucares que tienen todas esas comidas?No me convence para nada esta dieta muy pocas cosas son aprovechables por echarles verduras por lo demás es todo un desastre podrás tener todo el músculo que quieras pero tu cuerpo te debe estar pidiendo a gritos que lo ayudes bad bad diet para nada recomendable como estilo de vida

  • 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?

  • It’s a lot easier to stick to your diet plan when you know that you can have cheat meal twice a week without ruining your progress. Guys from Next Level Diet are doing a great job. Visit their website and see for yourself

  • You really like Kale.. me.. I do not care for Kale. Lol. Or most vegetables. Could you do a video out there for all us veggie haters?

  • im bulking right now and its been like 1-2 months but i feel like shit i dont like bulking but i will try to stick with it/ I gained about 5 lbs so far, am I doing good?

  • Awesome vid! I’d just love to know like, if it’s gotta be some kind of special peanut butter? n that oat mix, where do I get that? kinna weird but when I go looking for this, nobody seems to have it! they’d carry all kinds of stuff but that! if anyone could help, that’d be awesome! thanks!

  • I have always had problems with belly fat. After just one month of following diet plan from *Next Level Diet*, I can almost see my six pack. Don’t wait, take your plan now!

  • 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

  • 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?:(

  • This is actually the best video of you (if you don’t count your exercisevideos) you ever made Fraser! It’s only a bit sad that I can’t buy the Chobani Fit snack because it’s made in Australia. Further it’s the best healthy mealprepping advice ever for students! Thank you bro

  • General question. Most people choose almon milk for dairy sensativites or calories. Wouldn’t fat free milk provide more nutrients and protein, with the aforementioned set aside

  • When I first watched this video, the day you uploaded it, I thought the protein looked like EHPLabs and I thought you were partnered with them now. I was right, but I wish nothing but the best of luck brother. I love having my cereal with protein and fruits, but I’m going to try and eat tuna, even though I’m not the biggest fan.

  • im lean bulking rn and gaining muscle but at the same time i also lost some fat (primairly at my chest) with a caloric surplus but yeah im a noobie

  • With some of these meals and your workouts, I have an 8 pack at the age of 12 and legendary obliques. Thank you so much i used to be called skinny and unfit but not anymore chief.

  • Hey Fraser is it true that you shouldn’t eat carbs and fats together? I always thought that we have to eat balanced meals with carbs, proteins and fats. But then I heard that you shouldn’t mix carbs and fats, like with a Whole grain bread with peanut butter. But you mix all of the macro nutrients in your meals too, so I’m a little bit confused.

  • I was told by my dad who use to body build that if I wwnt to bulk I should workout then eat and if I want to lose weight I should eat then workout. I wanted to know if thst sounds right to me it sound right cause one burns off what you ate and other builds muscle then put on what you ate

  • Thinks its about time that I changed my training splits in the week to something similar to yours.. can work every part of the body twice a week for sure then which will definitely increase my strength and probably show better lean bulk results than it would if I stick to my current training split

  • Gravity Transformation is one of the best channels. Always appreciate the info I have changed my whole life style off these videos and have followed through for some great results

  • I’m a hardgainer, eating too high calories makes me nervous and I have difficulty judging if I’m adding more muscle or fat esp in a short term comparison to know how many calories to adjust

  • For real transformation you need perfect diet plan and training plan. The website called NextLevelDiet do it for you. I lost 14lbs in one month!!! Isn’t that amazing!?

  • So many people in the comments think that beginner gains were something you will have for the first say 6 month of your lifting journey. Something that ticks down a clock and must be used before it’s gone and thus one should bulk first to benefit the most.
    That point is fortunately not valid. Newbie gains is a loose name for the first gains one makes on top of their “natural” muscles they got from their normal everyday life. Uf you cut first, there is no clock ticking down while you waist some kind of buff. The benefits are still there while cutting and even if not, even if you gained 0%muscle while cutting then you would still enjoy 100% of the newbie gains afterwards. Plus you already build the neuro-muscle connections that let you lift heavier.

  • I lost it at 4000 calories A DAY!! Isn’t that a little overkill??? Yes the diet is lean but it’ll definitely get back to you as fat if you’re not training hard enough

  • I’m way past the newbie gain phase. I always thought a dirty bulk was just eating whatever and not tracking vs tracking it and limiting the Calories. I agree that there is fat gain with a Calorie surplus.

  • Hi Gravity I really love they way to to explain everything, great knowledge congratulations.
    I was bulking and i gain 3 % of fat i want now to lost 4% or 5 of fat and gain 2 or 4 of muscles. Any advice thanks.

  • I stated with a dirty bulk because it let me focus on working out and getting into the habit of working out. Now I need to learn to cut.

  • Be very careful with low fat diets. You need fat and cholesterol to maintain normal testosterone levels. I’d scale back the carbs a little to make room for more fat.

  • Im 16 years old 70 kg and i eat oatmeal, 5 scramled eggs with 2 slices of bread, 2 chicken sandwiches, rice with chicken and cottage before bed every day. Is that good?

  • I think an absolute beginner should do neither and rather loosely try to eat more protein and less junk food. Beginning to lift on a regular basis and progressing, which is fast at the start, is enough to manage and incorporate into your life. After it has become a habit to work out one can look at their diet. At that point you should have an idea already what you want for your body next.
    Doing both or more can easily become overwhelming and inacurate.

  • I have a simple doubt..if a person’s maintenance calories are 2400 and additional 400 calories for SURPLUS, than what should be the nutrients ratio for that 400 calories..

  • Do you can’t building muscle and lose fat at the same time???
    You are very funny.
    You should check out fef online trainers on the internet. Specially on the Instagram
    If you doing carb cycling diet with the right training program and cardio, then is more then possible. I did it, with a few other thousands people already.

  • Amazing video! I’m trying to lose 60 pounds in six months. Now that I’m 47, it’s so hard to be disciplined. I’m going to hire a personal trainer for maximum results! ������

  • Watch out that almond milk can be lighter on the protein, check the label before you buy. Soy is better on protein in my experience.

  • This has helped man I’m gonna try this for a fewmonths see what happens. Can i ask when doing an exercise ATM I’m doing 5 sets should I continue with this or drop down to 3 an go heavier??

  • I am completely different I keep putting weight up and do lots of sets and excersises and have a 30-45 seconds rest so you get a better pump and more tension

  • I’m really scared about gaining even a tiny bit of fat tho lol I already have a trouble area on my belly, it’s just that thin layer of fat which makes my belly look ugly af but otherwise I look like a skeleton.

  • Can’t you just do both, after each weight lifting you do cardio, make sure you eat high protein but lower calories than what you burn

  • It’s a lot easier to stick to your diet plan when you know that you can have cheat meal twice a week without ruining your progress. Guys from NextLevelDiet are doing a great job. Visit their website and see for yourself.

  • I’m pretty sure you have LEAN bulk and DIRTY bulk mixed with CLEAN bulk and DIRTY bulk. Lean-dirty refers solely to the surplus ur in. Lean is about 200-400 and dirty could possible be whatever. On the other hand Clean-dirty bulk refers solely to food content like this video explains

  • so much fkn information bro…. this is really the best channel if you guys want pure real information no ballshit then this is the channel to go big respect from Slovenia love you… so clean other videos you just see people talking shiit all video 20 min to come to a point, but this guy just goes throw it so fast and clean gg