How you can Fix Your Cutting and Bulking Diet for much better Results


How To Transition From Cutting To Bulking And Stay Lean

Video taken from the channel: Sean Nalewanyj


What to do if You’re SKINNY FAT (BULK vs CUT vs RECOMP)

Video taken from the channel: Joe Delaney


Should You BULK or CUT First (SKINNY FAT FIX)

Video taken from the channel: Gravity Transformation Fat Loss Experts


Bulking | Cutting | The Truth!!

Video taken from the channel: ATHLEAN-X™


How to BULK UP Fast! (TRUTH about “Bulking and Cutting”)

Video taken from the channel: ATHLEAN-X™


BULKING & CUTTING vs. “Main-Gaining” Best Way To Maximize Long Term Muscle Growth

Video taken from the channel: Greg Doucette


How To Bulk Up Fast WITHOUT Getting Fat (4 Bulking Mistakes SLOWING Your Gains)

Video taken from the channel: Jeremy Ethier

Cutting Diet Just like bulking, you’ll want to eat clean if you want to cut down. While your diet will change to reduce calories, you need to keep your macros in check so you don’t crash. Keep your fat ratios higher than you may think, up to 30% of your diet. Avoid or limit alcohol, foods with added sugars and deep-fried foods.

In addition to your diet, whey protein, creatine and caffeine can be useful supplements. First of all, plan your cutting diet and exercise plan. Determine how many calories you need to consume daily to lose weight. Reduce your daily calories slowly to prevent your body from entering starvation mode.

Start by cutting 300 calories a day, track your progress for a week or two and then adjust this number accordingly. Limit your fat intake to 15-20% of your daily calorie intake. Get the rest of your calories from carbohydrates.

When progress stalls, lower your calorie intake by 250-500 and/or increase cardio by upping the frequency (e.g. 2>4) or extending the workouts (e.g. 30 mins>60 mins). Following a strong bulking/cutting cycle year in and year out will result in the best results and sustained progress over the course of your lifetime. Be sure to follow me on Instagram @ryanrodal and on YouTube: MuscleMinds for great workout advice and diet tips.

Reverse dieting is a standard method that is used when transitioning from cutting to bulking, and it’s where calories are increased in small increments from week to week until the trainee gets back to their maintenance level. 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. Starting With A Cutting Diet.

Lowering body fat to a desired level will be extremely easier than cutting after a bulking phase. (Unless you are already husky.) Gains will be phenomenal when bulking phase begins. Self-esteem will be greatly increased. Motivation will be greatly increased when bulking phase occurs as mass will be more noticeable. The bulking and cutting method exists as it does because it has been tried, tested and proven to be the most efficient way to get results. Why women should to be careful with dirty bulking Women bulking need to be mindful in the bulking phase (assuming of course, that it is the intention is to cut.

Plus, going straight from cut to bulk time and time again (like a bodybuilder might) can take a long-term toll on your hormones and ability to lose weight in the future, Smith says.

List of related literature:

Thus, when cutting, you should generally go for as long as it takes to get to at least 10 percent body fat (unless you want to end sooner for whatever reason), and when lean bulking, for as long as it takes to get to 15 to 17 percent body fat (again, unless you want to end sooner).

“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

First, reduce the total amount of fat you eat, instead of adding 3 tablespoons of fat for each meal, cut it down to about 1 tablespoon per meal.

“The Coconut Ketogenic Diet: Supercharge Your Metabolism, Revitalize Thyroid Function, and Lose Excess Weight” by Bruce Fife
from The Coconut Ketogenic Diet: Supercharge Your Metabolism, Revitalize Thyroid Function, and Lose Excess Weight
by Bruce Fife
Piccadilly Books, Limited, 2017

(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

For example, put all your effort into eating protein at each meal, nothing else.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

To reduce your fat intake, use the principle of substitution and instead eat more low-fat or nonfat foods, such as fruits, vegetables, pastas, and whole grain products.

“Advanced Selling Strategies: The Proven System of Sales Ideas, Methods, and Techniques Used by Top Salespeople” by Brian Tracy
from Advanced Selling Strategies: The Proven System of Sales Ideas, Methods, and Techniques Used by Top Salespeople
by Brian Tracy
Simon & Schuster, 1996

Part of proper dieting is learning what ranges work best with your body, and this applies to maintaining as much as cutting and 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

Bulking and cutting phases, basically.

“The Ultimate Diet 2.0” by Lyle McDonald
from The Ultimate Diet 2.0
by Lyle McDonald
Lyle McDonald, 2003

“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

Increase protein and fat intake.

“Ferri's Clinical Advisor 2019 E-Book: 5 Books in 1” by Fred F. Ferri
from Ferri’s Clinical Advisor 2019 E-Book: 5 Books in 1
by Fred F. Ferri
Elsevier Health Sciences, 2018

To lean out—either for additional body-fat reduction or for a bodybuilding competition—tweak your diet using my Power Eating seven-day cutting diet.

“Power Eating-4th Edition” by Susan Kleiner, Maggie Greenwood-Robinson
from Power Eating-4th Edition
by Susan Kleiner, Maggie Greenwood-Robinson
Human Kinetics, 2013

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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  • I’m 6ft 2in plenty of fat plenty of muscle but a have a small frame which makes me look slim but still fat although I’m strong which doesnt make sense to me.

  • 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.

  • Help! I’m 6’2 157lbs at age 15 and I started working out a year ago at 99lbs I’ve been gaining alot of weight but recently Its slows down alot. I’ve been around 155 for a couple months so I started increasing my calories from 3300 to 3700 recently and still see little gain. I want to gain atleast 1 lb a week but I don’t want it to be fat. I don’t think I can eat anymore without throwing up. What should i do? Btw my protein is 170, carbs are 400, fats are 120. I train 6 to 7 days a week for 45 minutes a day.

  • Ty very good informative video, also like to add from transformation when starting to bulk from leaning your testosterone levels will still be low so as he said it’s crucial to start back up at around 2-2.500 calories don’t go mad.

  • I weigh 146 and ive been cutting to get to 140 @ 1200 calories a day for a couple weeks and man, i feel like total shit. I just want to quit. This sucks

  • I’m actually confuse. I have a weight scale that shows my body fat is 24%. However, I manage to grow sixpack and some muscle on chest, tricep, and shoulder, which is around 15% based on your video. Can you please give me some explanation? Thanks

  • I’m a skinny guy. Well more athletic now. My metabolism is like a blast furnace, it burns everything I eat. So for me pure muscle:)

  • You just saved me alot of money and time.. MUCH APPRECIATED! Love the work, it’s always quality information and is always expertly delivered.

  • I’ve bulked up my arms shoulders got bigger and my legs but my abs haven’t shown only when I flex you can kind of see the abs what should I do?

  • i just didn’t understand this transformation because technically if you go calorie deficit you definitely going to lose weight (either from fat or from muscle, depending upon your diet) and that guy didn’t, how?

  • Hi guys i ve been going to the gym for a year and some months and i have a question i was bulking and right now i am at around 20-18 %bf 85kg 180cm and 16 should i continue bulking or should i cut i wanna be lean for the summer around 8-10%bf

  • Does Custokebon Secrets really work? I notice many people keep on talking about Custokebon Secrets. But I’m not sure if it is good enough to lost a lot of weight.

  • I’m new to this workout stuff and my question is What if I’m already somewhat buff Ik naturally a big body dude but I want my muscles to show like form up and not just get bigger if that makes sense

  • I’m ready to start a bulk for the first time in my life. A little over a year ago I decided to get in shape and not be so fat. I lost about 15 pounds the first 2 months. After a while I ended up losing 20 and I was squatting more weight than ever before. Then a couple months ago I started trying really hard and lost another 10 and felt myself getting weaker. Now that I’ve lost 33 pounds and went from 200 to 165-7 depending on the day I am ready to gain muscle. I know that if I keep losing weight I won’t get abs because they aren’t big enough. So now I’m going to do a 3 month bulk. I’m really typing this to give myself inspiration. Wish me luck guys

  • SO casein is better than Whey? Uggggggh! so much confusion all along. What should we consume. Whey or Casein? or both? at different times. Then what do you do with IF?

  • 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!

  • I’m 35. W 57 kg. H 5’11”. So how can i get my arm bigger n wider? Should I gain Fat first
    bulkfood+ exercise first?
    How much calory I need everyday?

  • Please could you help me with a question I’m female and at 27% body fat which for my height is at the lower end of the healthy range,
    (I would like to get down to to 15% body fat in the future even though I’ve been told this is extremely unhealthy for a woman)
    I know this video is aimed towards men but what would you recommend for a woman? I’ve gone with billing and have been for the last 6 weeks and have put on quite a bit of musucle and weight ( I was under weight before) would you recommend I continue bulking or go into a cut now? I was hoping to get abs for the summer ( I used to be really cur with low body fat but lost a lot after being unable to train for just over a year due to a serious illness)and know I need to get rid of body fat covering them.
    Thank you for any any advice you could give me,it will be really appreciated

  • I was skeptic about NextLevelDiet because I thought that I would have to eat only broccoli to lose weight. I am eating only food I like and still losing weight.

  • Just to confirm, when he says 80/20 resistance to cardio, and says cut… does that mean shift calories into deficit only, and not do far more cardio? I mean, to cut to me means deficit plus switch to 80/20 cardio to resistance. Asking for a fat/strong friend…

  • i like the science, thats why i follow this channel… but actually the maths is wrong, the ratios you used were 1-3 and 3-1 at time 3m58s… if both were to gain 4lbs** of weight with 4-1 and 4-3 ratios, the firts group would gain 80% (4/(4+1)) muscle (3.2lbs**) and 20% (1/(4+1)) fat (0.8lbs**). The second would gain 56.8% (4/(4+3)) muscle (2.27lbs**) and 43.2% (3/(4+3)) fat (1.73lbs**). The whole point is that these numbers are not *simultaneous*, the rate at which the first group gains weight is much lower. If the second group takes 2 weeks to gain 4lbs (2.27lbs of muscle), then the first in the same 2 weeks gains almost no weight, and even though the ratio 4-1 favours muscle, 80% of almost nothing is… well, nothing.

  • It’s taking me a little longer to get out of the gym, because I’m resting more between sets. 2-3 minute rests are letting me do better sets. More quality reps and heavier weights.

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

  • That last note gave me what I needed, I’m here stressing that I added fat during my bulk and was thinking of going back to cutting but I just learned it takes time to properly bulk up, thanks jeremy

  • So many people say you can’t overtrain, absolute rubbish and now that I’m getting back in to fitness. There was an awesome bodybuilder many years ago, who coined the phrase “stimulate, not annihilate”…he found training less intense, led to better results vs his previous decision to train too hard or too much.

  • Diet plan from NextLevelDiet is so simple that everyone can follow it. No buzzwords, no bullsh*t, no pussyfooting. Only clear directions and instructions. Losing fat is easier than ever.

  • 1.Maximise chances of building musclé you start leaner, no more than 15%.
    2. Then you say that the more fat you have the more you can burn and build at the same time.

    I am confused

  • My main strategy to bulk up fast usually comes from whopping the ass of people that don’t re-rack when they finish their workouts. I feel it is really enjoyable to progressively overload my muscle like that.

  • Thanks Sean, My body and mind has shut down after a accident, I have been stuck in my home for two years I have become very depressed and all the energy and drive has gone and it seems like my hormone levels are none existence it is affecting me a lot is there any thing that you could suggest to help me, Thank you so much. PS I am 42 and have trained since 16 thanks again Sean.

  • Coming from a person that use to be skinny fat, I literally just went to a pescatarian diet for about 3 months and did nothing but swim. I swam for 1 hour every day. Not relaxing in the pool but doing back to back laps switching between legs and arms ONLY. The entire point isn’t to lose weight per se, but to lose the excess fat build up. I went from a 180 skinny fat, to a relatively fit 165. After I got to my desired weight, I hit the gym. Dropped swimming altogether, kept the pescatarian diet and added 1 day of eating anything minus sugar. No sugar. It shaved off a lot of fat and definitely saw definition night and day.

    In short, I didn’t immediately hit the gym. I went 3 months just swimming and dieting. That’s it. Its amazing what your body will do for you if you get your heart pumping and target muscle groups swimming.

  • Can someone please explain why if your only meant to eat 10-20% more calories than your maintenance, why do bodybuilders eat so much? Surely they’re just putting on more fat? I get that their maintenance is alot higher than most peoples, but surely not enough to justify eating 10,000+ calories?

  • I love watching your videos I only watch them during rests so I have to work out. It’s going to be a long road I have about one whole coach Greg to lose of weight:( But I train harder than the time before now!

  • Thanks for the advice. But can body weight workouts give the same to similar results for a skinny fat person instead of resistance or weight training?

  • The amount I have to eat to gain at a slow rate makes me feel like I’m dieting, and that’s even when the vast majority of my food is unprocessed Whole Foods. High protein, high fiber. It sucks

  • Dude I would love to get some personal tips from you. But your 15 min call cost is almost as much as the minimum wage in my country:D

  • I’m having trouble here, I’m at 10% bodyfat right now, but as a small guy I’m also only 140lbs, I’m trying to gain muscle mass till I’m 150lbs but reduce bodyfat to 8%, and so far I’ve been putting myself in around 500kcal deficit per day, but keeping up with 1g of protein per pound of bodyweight, and progress is there but realllllly slow, I have no problem with consistency and keeping up with this in the long run, but in my case would it make sense for me to “bulk” a little before cutting down and then switching to this both at the same time strategy once I’m at my goal, or should I just stick with this recomp strategy till I get there eventually? Btw love Jeff, he’s the most straightforward down to earth fitness youtuber I’ve seen so far.

  • Being skinny fat sucks big time. You look thin in clothes but as soon as the shirt comes off you’re not lean either like skinny shredded people.

  • Coach Greg makes videos harder than last time where are the subs people wake up click the like button and subscribe dammit this is a gazillion dollar knowledge he’s dropping on us ����

  • Greg, why scenario 1 get 3 lb of muscle in 6 months while in small defecite. But scenario 2 wen was in small defecit for 6 months get 0 lbs?? No sance:(

  • Hi, have you considered this diet plan called the Custokebon Secrets? My work buddy says it helps people lost lots of weight. Is that possible? I also noticed numerous excellent review about this diet plan. Thoughts?

  • I eat healthy but when I eat little more nor my arm size encrease but i see my face become chubby big unshape and my neck looks shorter yuk.
    I want to gain muscle size but i dont know how

  • I’ve got big arms shoulder chest….. and fat round my belly…. however I’m 6ft and have got my weight down from 13 stone 8… to 12 stone 9, however I STILL have a belly and I’m a bit fleshy… I used to box at 11 stone 10 years ago….. but I’ve put on muscle since then… Im actually starting to think ill have to get down too 12 stone to lose this gut… my scales say I have 14.9 % body fat (bulky fat)

  • When you maingain and say you are 150 pounds and you gain 4 pounds of muscle. Are you now 154? Or are you still 150ish but the fat was replaced with muscle

  • I watched this before I could start the gym (health issues) and I’m so glad someone send me back to watch it again. I couldn’t bulk and cut and feel good mentally, main-gain life once I stop sucking at figuring out my maintenance calories.

  • As someone who is naturally skinny and not on peds recomping took me forever to see a difference in my body where as bulking and cutting went way faster but I can see someone with good genetics or on gear recomping would be the best option

  • I was skeptic about Next Level Diet because I thought that I would have to eat only broccoli to lose weight. I am eating only food I like and still losing weight.

  • you can measure your nitrogen balance with test strips…so you dont have experiment with all the crazy differnt protein possibilities and suggestions..

  • This doesn’t make sense. If person A made 3lbs in a deficit AND gained 1 while staying at 10%. How come person B gained nothing during his cut? I get the point and all but this logic speaks against itself

  • I will be honest, the first time I watched one of his videos I was annoyed beyond belief. But not sure what it is, it was like I was forced to watch more of them. And there are is some really good ones with information or even motivation that is very helpful such as this one. This video is the one that got me to hit the sub button:) As I am trying to cut right now, while hopefully not losing muscle mass (or better yet gain).

  • Hey Greg, does this apply to noobs as well. I’m deciding whether I should slowly bulk to take advantage of noob gains and then transition to maingaining.

  • Can someone please explain something for me, I am trying to gain muscle and cut down some fat stores. I haven’t changed my eating habits too much, as I barely snack and have a good diet, I have started to have a lot more protein in the form of a shake a day or so. If my RMR is say, 2000 calories per day, do I need to eat more, or stay in deficit to gain muscle and lose fat? I’ve overloaded on info and can’t seem to find an answer. I don’t want to get months in to it and realise I’ve been doing it wrong? Thanks!

  • I’m 6 foot 113 pounds. I want to be 150 pounds. I’ve been lifting for a year. It will take me 3 years and 1 month to reach my goal?

  • If you eat at a deficit with high protein, there won’t be enough calories to hit the proper carb macro for energy, causing your body to turn to protein, diminishing the proteins ability to build muscle no?

  • Can I get some advice I am young (13) and I really wanna get muscle but I am scared to gain fat right now I am 140 lbs and 5’8 inches I feel like I am not fat and skinny i am in the middle but I have no muscle and only getting fat

  • Hi Sean,

    If I were to have a cheat meal/day after a physique show, would you recommend going back to the deficit that I was at before I the cheat, in order to drop the water weight? Or would this be a good time to reverse diet so that I’m still in a slight deficit?

    Love your videos, you are a hidden gem in YouTube fitness.

  • People fukin make wrong ❌ statements, bcuz they can’t get to compare themselves with there twin genetics in gym. They can’t find one

  • This would make a world of difference, but it almost sounds too good to be true? Can anyone confirm that if I ate at maintenance calories and trained hard year round that I’d make the same or very similar progress than if I bulked then cut?

  • I still can’t believe that someone in a caloric deficit will gain almost equal muscle as the person main-gaining in the first place��

  • You convinced me in this content to sub after watching few videos out of laughing. But this makes sense for sure. Keep up the good content and keep your personality it brightens up so many peoples day:)

  • Why did Person A gain 3 lbs of muscle cutting over 6 months while B and C only maintained or lost muscle? Wouldn’t they also gain muscle on the cut and on the bulk and so have more muscle than A in the end?

  • Sean, could you make a video on fruit sugar healthy or bad, how many servings are fine coz on even a lean bulk, eating more could lead to more servings. This is really controversial topic on youtube and internet. You make to the point and informative video so i want if you could make one on this topic too. Thanks

  • so you may of answered this sean, but i am not sure. here is my situation.i am in a bulk roughly around 3700k a day. have been in a bulk for a while. i have a very demanding job physically speaking, i eat a lot of bloating foods, like beans and about a pound of cruciferous veggies a day. so as i sleep i burn the extra calories and usually end up on the scale the next am with usually a 0.20.8 weight loss. however i can’t tell which is being dumped out, the water weight, the previous days food, or just not eating enough in general, becvause when i eat the bloated foods my abs shrink, and i have great basically how can i tell if i am overeating,or its water weight, or just the insane amount of cruciferous foods i eat. so in other words do you need to actually gain on the scale for that to be the true defintion of the bulk being where it needs to be.also if this applies i am clean 90% of the day, with only about 500 cal give or take to various ” unhealthy ” foods i.e chips, soda ect. neither of which i consume.usually some ice cream or a candy bar. just 1. ty. for reading this long post

  • Hey Jeremy! That’s interesting, today is my first month of weight training. On 04.01.2020, I started out with 72kg, and today I weight 76.5kg from which +3.1kg is muscle mass, and only +1.4kg is fat gain. Now the funny thing is that I eat on a high-calorie surplus (3000-3500 kcal), but I gain weight like being on a low-calorie surplus. Why is that so?

  • I see those result one year 8 months have slim waist 6 pack, huge shoulder, huge chest, ripped back and ripped legs 6 foot 75 kg and brother 6 foot one 185cm

  • I’m around 14-15% body fat, I’m skinny fat and a hardgainer. Been cutting for a months and I am struggling to strip this fat away for good. Should I increase calories to build lean muscle? Can I still lower body fat while doing so?

  • At 4:44 why is scenario 2 person not gaining 1lb of muscle during the soft cut, similar to what scenario 1 person did in the beginning. He does the same thing. ����‍♂️

  • Everyone reading this: DOn’t take this advice, you will see more results if you bulk sligthly and go alittle more “bear mode”, Mike Israetel agrees with this and he’s a professor and basically one of the best in this industry…imagine if you go bear mode for coupple years and put on alot more strength, and alittle more size, then slowly losing that fat will give you WAY more muscle gains long term + strength obv. If you go slightly below maintenance calories or you just cut alot, you will get smaller, you willl feel smaller, and you will be hella weaker. The fact is, if you dont have jeff seid genetics and your natty and you want to feel and look big and muscular, THEN its best to stay within 15% BF i would say, most people just look smaller when they cut, unless they have built up an impressive physique.

  • So how do i get bigger then if bulkings a waste of time i swear this guy talks bullshit say if your really skinny like 130lbs what you think that you shouldnt bulk how else are you supposed to gain weight then??

  • Real life scenario: I cut from 100kg to 90kg in 6 months, get weak af, put all the weight back on in another 2-3 months and I’m back where I started, lol

  • Guys im 16 yearsbold 160 lb and 20% bodyfat gonna cut down to 12% in the next 5 monthd and i will be arround 147 or 148 lb at 12% and im 5’9 good/avg/bad gentics?

  • @greg douchette, how does person A gains 1 pound muscle while maingaining, but gained 3 pounds cutting. So confused?
    Love ur content, agree with 99 percent of ir teaching

  • Hey Sean, great video! So i knew most of this stuff you talked of, although its my first attempt transitioning from cut to bulk…
    One question i have is which macros should be targeted to immedietly return to the maintaince calorie ammount? Fats/Protein is my guess since theyre easiest to lift calories.

    My cut macros were ended around 1800cal, 185gcarb, 52gfat,190gprotein went from 165lb to 148lb in 2-2.5months

    Now according to lean bulk macros, it was something like 2700cal, 155gprotein, 52gfat and 370ish carbs….

    So only carbs have increased in the bulk calculator, but during transition i know your body likes to store glucose (carbs) as fat, where your body doesnt naturally want to do the same for Fats and Proteins.

    So do i lift fats/proteins to get my surplus, but once achieved, downscale the fats/proteins i lifted to replace with the higher carbs?

  • Just want to offer some feedback on doing the opposite of what he recommended because I did it myself. Was some 25% body fat and decided to bulk first. I figured whether I bulked or cut first didn’t really matter because at the end of one cycle of bulk/cut I would be in the same place. I have to admit it really put a stain on my mental well being during the time. It will make you feel pretty awful from being fat going to being even more fat, but a little stronger. I peaked at some 28% bf at my highest weight and I looked fucking awful. However, that cut was probably one of the best times of my life. I was burning through those lbs and found that my lifts were not really dropping because I was still relatively new to lifting, so my strength in comparison to what I weighed was going up as I was losing weight. This was a pretty huge confidence booster and helped me push through. I would really encourage anyone who is about to do this to really commit to one way or the other and be prepared mentally for how you are going to feel with whichever way you go. Don’t get locked in the middle ground when first starting out. I know for me, seeing the tangible strength benefits or weight benefits is what really kept me going, and locking yourself into a “recomp” where those benefits come at much more gradual pace can kill motivation.

  • Believe me guys, Jeff isn’t showing photo of a Skinny Fat person…. I’m skinny fat.. And I am telling the truth.. If I looked like the guy who is being portrayed as Skinny Fat, I wouldn’t even bother working out

  • Question: How about building muscle, supplementing with whey protein and other good bulking supps, and taking fat burners at the same period? Approximately scheduled for 1-2 months, is it doable? My body fat is OK, but I need to lose some right around the waist and love handles as they call it

  • Mr. Nalewanyj,
    Awesome video! Thanks for the incredible and consistent information. 
    Can you think of a good compound movement for the lateral delts? Anterior delt is built through pressing. There’s rear delt rows for the posterior head. But there’s nothing for the sides, which are most important, since uprights (moderately heavy) can definitely hurt the rotator cuff. Almost everyone from years of benching gets stretch marks from the growth of the anterior delt through bench pressing alone. And I bet if lifters spent enough time rear delt rowing, they would have marks on the rear head too ( I do). But I’ve never seen anyone with stretch marks on the side delts, and I think it’s because they’re never stimulated with enough weight to produce optimal hypertrophy. Any suggestions on this one? Thanks again!

  • If you wiegh 165,20% body fat an gain 4 pounds of muscle opt 2 wouldn’t you be 165 at like 15,17 % body fat if u put on muscle u would have to loose lil fat to stay the same wieght right? Just asking

  • As far as i know, beeing in a caloric defecit makes you crave food and your body burns muscles before fat aslong as you stay in glucose.
    But When you cut your calories out, your body gets into ketosis, that means your body is now a able to get its energy from your fatcells.
    There are alot of good videos about this out there.

  • My current weight is 110 kg with 36% fat 28% mussel I want to get in shape like you I want lin body please help if you can anyone ��

  • I am doing low carb. 50% carbs, 30% protein, 20% carbs @ 1800 calories. This is 100 grams of fat, 135 grams of protein, and 90 grams of carbs. I also do hiit so that I can build muscle and have efficient cardio. Hiit is so efficient and effective because it helps you build muscle and it ramps up your metabolism.

  • Great video, Sean. I bulked up 16 pounds to 181lbs and now I cut back down 16 pounds back to my first weight, I see a ton of muscle and some abs are coming in. Should I bulk or stay cutting more?

  • I’m 80% sure i know the answer already but, will this kind of training also help in getting very strong say, for powerlifting. I’d love to be as strong as I can without having such a big power belly

  • 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

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

  • I’m skinny fat. Should I bulk to gain muscles as my starting point then apply this method aa my ending point? Or should I apply this method both as my starting point and ending point?

  • NextLevelDiet 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! #nextleveldiet

  • I’m a good example of this. Albeit my experience is completely anecdotal.
    Me and my buddies got into lifting around the same time, back when we where 15 and all we wanted was for women to notice us.

    Since then, we’ve been lifting religiously. Working hard, making gains. My buddies subscribed to the “bulk&cut” school of thought. I was too insecure to let myself get fat so i never adopted the practice of bulking.
    Here we are 7 years later, i’ve been maingaining from the start, and they’ve been bulk cycling. We have all gained basically the same amount of muscle over those 7 years. Our bodies look equivalent in the summer. If bulking and cutting actually helped you gain faster overall, surely my buddies would have left me in the dust?

  • What am I like I’m 150 5’7 in a half I think I’m 15% body fat or lower from what I can tell from the body chart he showed us like I have a vline and abs and pecs and shit but like when I don’t flex u can’t really see my abs as much and I’m just trying to lose fat but I don’t wanna cut down so much I like my current weight if someone sees this let me know what to do and I run a mile everyday and should I run more miles a day to lose more fat or?? (Wanting to stay my weight btw)

  • I don’t think I can do this and it made me quite annoyed. My metabolism goes to quick and I have some fat but maybe just about 15 percent but I’m skinny not a lot of muscle. My metabolism won’t allow me to keep those calories. I think I’m done

  • I love jeff but the 40min workout is bs i workout chest and biceps in 40 minute really its not enough for me for me and am building muscle in if 1 muscle will take 50 min to an hour 2 muscle hour and half

  • Winner of a video, I been tryin to find out about “fat to skinny” for a while now, and I think this has helped. Have you heard people talk about Monamilla Zoylena Smasher (should be on google have a look )? Ive heard some awesome things about it and my colleague got great results with it.

  • Hi Max, if the goal is to build 6 or 8 Abs, do you have to keep cutting and stay in Calorie Deficit until you see them? OR Can you build Abs while bulking? Let me know please. Thank you. This is one of my favorite videos ever I have seen from you.

  • Q and A request: should I carry on untill muscle failure or stop before failure during strength gain workout? Please help. Thanks in advance, Sean!

  • i have a question someone please answer, i heard we should not cut our fats because they’re a source of energy. so should we keep fats in our diet? if so how much is acceptable?

  • Guys don’t bother buying his workout thing. “Wait buy?” Yeah you gotta put a $97 deposit, then do the challenge and if you complete it you get all your money back. So what if we don’t finish it? Are you just gonna take the money? Yeah well no thank you, cause I don’t have $97 and will not be subscribed anymore. All your videos are nothing but 3 mins of talking, then the actual video, and then when you do get to the part we want to hear you only talk about it for not even a min, then move on to the next one and repeat. Plus, some of us don’t have the money to buy something that you claim is “FREE”

  • Thank you for the content. Really simplified and easy to follow. One of the aspects I have always struggled with is balancing cardio and weights. The reason for this is because I prefer running to weight training but it makes me look skinny fat. Prioritising weights to a good ratio to cardio makes much more sense. I’ve since implemented 4 hours of weights and brought my cardio down to 3 x 25 minute sessions.

  • Great video, just a little advice if you read this, some words/jargon you say like ohp and things like that is it general knowledge so maybe just explain what it means! Nice one

  • Jeff, don’t change your wardrobe approach. Because, if you start making videos with a shirt on, but no pants, it’s gonna get weird.

  • For those who are skinny fat and thinking about bulking. Don’t.
    Go for a Recomp first (build muscle and lose fat at the same time), this will increase the amount of muscle you have while decreasing fat. Some people say recomping is bad, but not if you’re skinny fat. The gains come decently fast but the rate at which they come slow down as your muscle percentage goes up, so for you it’s ok. Watch the 4 part series from ‘Chillin With Tj’ on skinny fat. Basically my point is don’t diet if your skinny fat and are trying to bulk, Recomp.

  • So, I’ve gone from 22 to 15 percent body fat… But stayed at the same weight the whole last 6 months. I’ve definitely added tons of muscle and obviously also she’d tons of fat. I’m 85 kgs, and continuing to lose fat.

  • If anyone can respond to this: I’m eating in 200 calories deficit and I have 40%carbs 30%protein 30%fats. Is that good to do what that guy in the pics did?

  • I weigh 179 pounds, should I lose weight until I’m 160 or I can start somewhere early like 170 to build muscle? Someone help me please lol.

  • I undertood everything now but would a dumbells be enough for this resistance training cause thats the thing I have atm, I mean some gyms are still close with this pandemic so I dunno If I have to buy one or a dumbells would be enought for the meantime?

  • Let me add.
    1. Move (Walk or run) to digest food and burn fat.
    3. Eat protein to gain muscle mass
    4. Workout to get bigger muscles
    5. Learn yourself

  • That’s the video i need, I’m 20% bodyfat, the age he mentioned, and i was struggling, stay on maintenance get fatter or get leaner. Thanks Greg!

  • You the man brother..thank u so much for this video..I was looking for this advice coz right now my next step is the gym n your advice really helped..I was 246 pounds n now after a month 216 n going down but most importantly I got wat I needed from this thank u n God bless u

  • Its still surprise me just how many people do not know about Custokebon Secrets despite the fact that many people with it. Thanks to my personal buddy who told me about this. I’ve lost lots of fat.

  • Yeah, I too am guilty of jumping from diet plan to others as well, I think that I must have tried every single weight-loss system that was available, but in the end not one of them helped me to reduce and maintain the weight off. I ended up trying for the very last time using the Custokebon Secrets mainly because my cooworker who told me awesome things about it and so far to date I’ve effectively dropped 18 lbs in 4 weeks!

  • hey sean i lost 30 pounds and have loose skin only when i bend over, my upper abs show. very confused should i keep cutting or lean bulk time? please and thanks

  • while i generally think athlean-x is good, this is a pile of horseshit other than for mabye a true newbie who is within their first 3 months of training or someone has a huge amount of excess body fat like >25%. even with sufficient protein if my deficit is >300 some mild degree of muscle loss occurs.

  • This video showed up, and I am writing this up now. First off, huge respect sir.
    You are a head on inspiration.
    Second, about the statement gain and leaning simultaneouly. Are we here referring to myofribillar hypertrophy or sarcoplasmic, more so, is the difference thus seen a result of muscles enhanced capacity to stick on to glycogen (courtesy sarco). I have gone through the same phase. I am a martial artist and an ACE certified Personal Trainer (mentioning this so as to help you know that I am not just randomly puting up stuff).
    Kindly respond if amd when you get time.
    On a personal note, again, you are a legit idol.��

  • 0:46. Something tells me that Uncle Jeff is already thinking of that program as he said that “perfect height gain program. Sets and reps included”

  • Everyone I don’t have the free time to waste respond to so many morons who are using Strawman arguments or are being overly pedantic. Stop putting words into my mouth or using things and twisting them to make it look like your right. I could’ve listed 500,000 different examples to illustrate my point. The point is if if bulking helps you gain a little bit more muscle that little bit more muscle will balance out when trying to go on a cut in comparison to the person who does the slow and steady cuts or does maintenance in the end you’re all going to achieve the same and result regardless of the method used. So choose whatever way makes you happy. Now back to my bike race. Hard to type while riding.

  • Jeremy is a midsized bitch if you are fat dont cut your calories just burn more calories instead! Just switch your diet from unhealthy to healthy. And dont belive the bullshit(only compound) big arms strong arms and shoulders are more important you need it to lift heavy. Have a balanced diet but eat most of your carbs post workout. And try to not eat 2h before sleep. And dont forget the yolks freaking egg tills are like roids. Go get it!!!!

  • If you are at around 6 % body fat like Jeff why should you try losing fat and gaining muscle at the same time instead of gaining muscle without gaining fat(in that way you are going to get muscle faster)

  • I had 18% fat and I started with cutting. Start with cutting is a big mistake because now I stragle with get muscles even that I work hard and eat a lot and healthy

  • What was his fat %age before and after? I just ordered a Garmin smart scale so I could see my percentage, because I was guessing. I am exactly the guy you used as an example…or I was, except older, 62. I successfully cut, but maybe not down to 15%, my goal (I think I need the scale to tell). Cutting is a no brainer. Anyone can do that. I just did intermittent fasting and rode my bike for two hours a day, which I enjoy, and 45 minutes of lifting and other exercises. Now I am going to try to build without gaining any excess fat. Any tips for us extra old dudes. I am never going to be and Old Superman, like Ed Cook, but I would like to get as close as I can, as long as I am enjoying it.

  • Skinny fat read! I was skinny fat 180cm 79kg, age 30. Big belly, skinny arms and legs and no muscles. I was untrained with 0 cardio and started working out 5-6 times a week for 5 months. My belly just got bigger and didnt see any muscles, only minor strenght gains. I listened to all these people saying go bulk or maintenance and I said fuck it. 2 months later I am now 72kg and my belly is almost gone. My arms and back look more defined. I look fit for the first time ever with good posture. I started cutting eating 2g/kg protein working out 6 times a week, no cardio first month(just lazy). Lose around 0,5kg each week and focus on eating a lot of FAT aside from your protein goal. I eat 1tbs walnut butter and maybe 60g avocado everyday, add olive oil to salad. Compound lifts(Push, Legs, Pull), squats, deadlift etc. I started adding low impact cardio after my workout, cycling for 25min and this has improved my cardio and performance. I ate basically similar things everyday and started removing rice(i ate alot of it before). I dont count calories but when you eat similar everyday then you have control. Train with good form and you can get gains on a caloric deficit. Your welcome!

  • I play football and my legs are proper thicc and muscly and my bottom too, but when it comes to the upper body it’s a mess… My arms are skinny (especially my wrists) and I’ve got a pop belly and noobs so I look like those guys in the pictures, I’d like to leave my body fat as it is (maybe a tiny bit less) but mainly gain muscle as I wanna be bulky (maybe bulky muscly fat) but I find it really difficult, I have been training for ages and regularly and I have improved my muscles a little but just a tiny bit. I will try to improve on exercises that use the main muscles of your body as you said and I’ll see how it goes, hopefully I’ll get thicc in less than two years ��

  • Is it just me or a nice body looks better in the mirror than in pictures. I feel like its just looks better when you see urself in the mirror

  • Im skinny fat and i wanna be ripped. So should i just focus on losing weight and do cardio until im skinny and than start building the muscle or should i start building the muscle already and i will lose weight in the process. Because im not trying to be big just tryna be shredded(ripped).

  • This is so silly, we are solely just saying “he did this and took the fat to get the muscle” but doesn’t say anything about the metabolism or the creatine or good proteins not them bad proteins that gain you fat, actual good protein or healthy fats he doesn’t say anything about that in this video, more so is telling us the viewers that “stay fat and use that fat to gain muscle” but he failed to realize that that’s not how works, it’s not simple as he think it is. Because if anyone done enough research on how to build muscle truthfully, you already know that theres steps to these things, you already know that parts of the cells in your body aren’t activated unless you eat foods with good proteins and healthy fats like chicken strips or avocado (which is the best for increasing your metabolism) and stuff like that or grapefruit the best one of a kind of fruit that burns off fat while you sleep and support the metabolism, see stuff what I’m saying right now hes not telling us in this video. That’s a mistake right there.

  • This video makes 100 % perfect sense, I 100% agree with everything in this video and the logic should make sense to everyone who believes in all these fitness world myths. Bulking isn’t necessary to make gains!!! If you absolutely want to take that route, and love increasing bad health inside such as blood pressure, and wanna diet longer go ahead! But it’s better to be lean af while doing it, you’ll ALWAYS LOOK BEACH ready

  • I am 19, and when I was 15 I grew to 6’4″, I was skinny, then I ate loads because I was self conscious and then I became skinny fat. I didn’t gain much muscle, I worked out every day but push-ups and crunches were not enough. Anyway I’m on that grind now, counting macros and working out at home with heavy weights.

  • But what if I want to look like a “bear”? I’d love to have that body type. I want to have muscles but I don’t want them to look lean as fuck. I want them to look more smooth. I’ve seen people who cut.. They do that thing where they suck their belly area inside and they look hollow. I hate that.. It creeps me out and I don’t like how it looks at all.

  • NextLevelDiet website makes it simple. Select food you like and they give you PERSONALIZED meal plan with tips, TRAINING PLAN and healthy recipes.

  • Hi Joe. I’m doing P90x series.
    Would I be better off just doing simple strength training?
    eg. Military press, chest press, dead lift, squat, barbell row, pull up.
    Do these workout programs which claim ‘functional strength’ overegg the cake?

  • I’ve been stuck in the bulking phase for a while �� I’m really set on cutting and I just have one question. Normally after my workouts I have a protein shake. Should I continue this if trying to cut or stop it. Great video btw!

  • Hey Sean, awesome video as usual. I have a question, what is your opinion on the 4 week bulk / 1 week cut cycle?

    I’m almost at my target lean bodyfat% of 10% (12% now) and when I get there, I want to start bulking then, but I never want to go above 12% again. The idea is to bulk for 4 weeks, and then in 1 week, cut at 500 cal deficit per day, for 1 lbs of fat loss. Which if you lean bulk, should more or less keep you at the same BF% as when you started, but with a bit more muscle. Seems awesome.

    Have you tried this, or do you know about it?

  • How does a 4:3 ratio of muscle to fat equate to 1lb muscle gained when you gain 3lb fat. That’s a 1:3 ratio of muscle to fat. It’s literally in the ratio, 4:3, muscle:fat. For every 4 lbs of muscle, you put on 3lbs of fat. You’re also wrong on the low calorie surplus diet. Again, the ratio is 4:1 yet in your graphic it’s 3lb muscle for every 1 lb fat. I mean honestly, how lmao? How is 4:1 equal to 3:1? How is 4:3 equal to 1:3 (this ones honestly ridiculous) ��

  • It’s amazing I got so dam bored with the history lesson of bulking and leaning out. Not sure if anyone agrees with me. Here’s the thing straight to the point. If u want to get leaner try intermittent fasting and Omad. This works and u don’t need to listen to this guy for 20 mins of why and wat u should do, can’t do, how to do, and wat to not do ughhhh I rather watch paint dry on a barn door then to listen to this guy. Have a good day.hope I helped somebody out there ����

  • My Body Mass report as on 22nd June
    weight 82.3 KG,BMI 27,RM 1751 CAL.,MUSCLE MASS 28.2%,VISCERAL FAT 16%,FAT 29.4%, My age is 64 years. Am I skinny fat?

  • Skinny fat is the worse. They don’t even have muscle, they’re pathetic looking on both sides. I’m a hard gainer, I did a dirty bulk went from 160 to 190 currently. Take weight gainers, eat wtf you want but train hard. It’s easier to cut up after you put on weight because hard gainers have a fast metabolism.

  • The thing I would struggle with is tracking On a week to week basis. If I’m trying to gain 0.8kg per month and so 0.2 kg per week that is pretty hard to track when you take into account the natural daily weight fluctuations which sometimes fluctuate by one whole kg. Any ideas about how to track effectively?

  • Idk about skinny fat but I was pretty much just fat fat. I was 225 lbs at 5′ 7″. I am a former athlete who boxed, did some mma, played rugby, ran about 5 miles a day or more and lifted weights 4 days a week. I got fat after getting a desk job in my mid 20s on stopping exercising completely. Last year I started going back to the gym and changed my diet. I wanted to lose fat but also wanted to be muscular. I wen’t into a deficit of about 500-600 calories a day, gym 6 days a week mainly heavy powerlifting routine (push pull legs based around compound movements). I made sure to get around 175-200 grams of protien a day. I also started with terrible test levels of around 300 total free. I am now at 155lbs and about 10-12%bf. I put on at least 10lbs of lean mass but likely more judging from my physique. My arms, shoulders and chest are bigger than when I was fat and my legs are only a bit smaller but all muscle now. I didn’t think it was possible in the past but you really can add muscle on a deficit, especially if you are overweight to begin with. My strength levels are what I am most pleased with though, especially my bench progress. Bench went from 150×8 to a 1RM of 248 lbs, deadlift from an abysmal 175×6 to a 1RM of 360lbs, and squat from around the same as deadlift at around 200lbsx6 to (haven’t tested 1rm in 6 months) 320×3.

  • Great video Sean! Just a quick question. I know you mentioned that you should go straight to your caloric maintenance after you finish cutting. What about when you finish your bulk? Should you gradually decrease the calories or go straight to a major caloric deficit assuming I’m going to start the cutting process again.

  • Im 20 years old. 5,10/177,5cm, 11% bodyfat and 90 kg. Im Happy with my goals, and I want to stay on this, I feel Quick, strong ���� Im like Mike Tyson or something ��

  • So I went from 195 to 170 in three months. I lost about 2lbs a week. I’m now on my last week of cutting and now I’m wondering how to transition. I’m really active which is tough for me. My job is active (I patrol on foot) and i compete in mma and I lift and do cardio at the gym. My question to you is what is a wise number for me to go by for post diet and back to normal. As of now my calories are extremely low cause it’s the last week of cutting.

  • when you after 2 years from releasing click on link and it says “Time Limited offer”, “closed once we reach max limit of participants” and clock shows 22 minutes:D:D

  • Been reading a lot, and I’ve found out that as a skinny-fat person, I should be focusing on lifting heavy weights of low reps per set. How many reps and sets would you suggest per exercise, say for example, overhead barbell press?

  • But I’m fairly insulin SENSITIVE and still have the problem with cutting or bulking…
    Nor do I have high estrogen production. I have a naturally high test. SHBG, of course, is through the roof.
    I am naturally below 20/around 18% but with all the work in the universe I get stuck at 14%.
    There’s no way for me to “bulk” the right way since my body goes store the calories I’m tired/hungry store for famine stages/energy bursts. Ditto with “cutting”, as I will end up losing muscle and only muscle. Why? Because at 14-15% my body goes “screw you” and ends up just saying go die.

    And I don’t look the same as the normal “photos” of such. Cutting is “miserable” for me because calorie underages are miserable and I WILL end up crashing/binging at some point in time in the week/couple of days in the week. Going at even 1400-1500 cals a day, if I make it that far, as many days I might hit 1k? Dreadful. I have no energy to do anything, no oomph. I’m just there. It doesn’t matter how brown (and thus, disgusting) the carbs are or how lean the protein is (the only way to eat such being protein powder anyway) as it’s nigh impossible to have the energy, will, discipline, and effort left at the end of a day to forcefeed myself tasteless, dry, annoying chicken breasts with no fat, no skin, no breading, no anything and more expensive lean things, well, are more expensive. Ditto for tuna, and tuna is pricey if it’s albacore, and has its downsides in the flatulence department. So, I don’t know, that was just my struggle for years on end…

  • depends on body type, if ure ectomorph then just go bulking first, if ure endomorph then go cut first and if ure mesomorph just do both depends on ur mood (if u feel ure too bulky then cut)

  • I used to bulk and cut easily in college. I got stuck in the bulk when I graduated for 2 years��. Finally got it back together though

  • That is bad maths 4:3 and he saying 1 pound will be muscle for every 3 pounds of fat??? There is more muscle than fat so it is not possible

  • This video embodies everything that sucks on YouTube. 6 minutes of nonsense, a few minutes of content, another couple minutes to stretch the video out. Dude looks like an NPC and he’s monotone like one too. Terrible repetitive music in the background that’s loud enough to be annoying but thankfully this guy is yelling for some reason so it balances out.

    Channel subs approaching 2 million. Jesus Christ.

  • 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.

  • Since I’m skinny fat would it be smart to just intake a maintenance level of calories and focus on progressive overload and building muscle?

  • 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.

  • Losing fat is a lot easier than gaining muscle. You can lose all your fat in months even weeks. Building muscle takes years. Why is that?

  • As specialist, I believe Custokebon Secrets is great way to lost crazy amounts of fat. Why not give it a shot? maybe it is going to work for you too.

  • Actually this is not really true, indeed it is probed that is possible to gain muscle and lose fat at the same time. Why waste time gaining fat on bulking and losing it after when you can do both at the same time?

  • 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.

  • He can’t do it in 3 months. In fact if he’s a beginner he will gain at most 3kg of muscle in months and he stayed at the same weight which means he lost 3kgs of fat. However based on the pictures he carried more than 3kgs of fat above 10℅ and in the second picture he is sub 10% which is absurd. The conclusion: Either the stats are wrong and he weighs less in the second picture or he did it on more than 3 months or he used roids

  • This doesnt answer what to do when youre skinny fat. Skinny fat looks like 15-20% body fat in the mirror, because you’re skinny. You can’t cut because if you lose that fat without muscle you will become extremely underweight. You cant bulk because you may gain more fat. So what do?

  • I understand that it makes no difference really, and gaintaing is recommended as its healthier. However, the bulker in this video would have gained one extra pound of muscle. Although he loses it after, what about the fact that previously built muscle is much easier to gain back compared to building new muscle which the gaintainer would have to do. So in the long run, wouldnt the bulker be better for muscle gain? Not sure though, but answers are appreciated.

  • How come person A gained 3 pounds cutting for 6 months but person B didn’t gain anything cutting for 6 months? Don’t they all have the same genetics?

  • Wow this is very helpful, I am a youtube junkie and I just found your channel. I lost 30 pounds in 4 months and now I’m skinny fat (I saw that vid too by the way) I am taking your advice to cut first then bulk. It actually makes more sense from most you tubers and fitness experts who said bulk first if your skinny fat. That didn’t make sense to me. I am trying to increase my glutes by 4-5 inches when I cut. Hopefully I can find some videos on bulking in the glute areas. Awesome stuff!

  • What if you have done a dirty bulk already and gained 40pounds in a year but have a good body and even more of chubby face then you use to have and I’m trying to get rid of the chubby cheeks should I cut down a bit even thought I already like my body how it is rn?

  • “You should cut if you’re over 15% body fat for men” tf my bmi claims Im 30%.

    Note: Probably not even since Im student athlete (I throw shotput and discus) So I basically already bulked, but quarantine caught me lacking

  • I think you should always start with bulking first.
    If you already have big muscle, cutting becomes so much easier because your body will need so much calories (because of big muscles).
    So you can cut with not too little food.

    If you start with cutting first with little muscle, you will end up with so little food intake. It’s very uncomfortable and very hard.

  • Yes yes the people! I got a bit carried away and rambled on with this video need to learn to keep shit succinct. Hope it’s helpful anyway. Shouts again to all the people who provided me with their pictures. Have a good new year and I’ll see you all in 2020. Big year incoming! ��������

  • Debatably one of the best videos to teach skinny fat people how to reconstruct their physique in the most healthiest way possible! Great job!

  • I see many people keep on speaking about Custokebon Secrets (just google search it). But Im uncertain if it is good. Have you ever tried using this popular weight loss system?

  • Not True. I did what he says to do and I gained 35 lbs in 6 months. If you have been in a cut longer than 16 weeks, YOU HAVE TO REVERSE DIET.

  • When I was a freshman in high school I was what they call skinny fat I was 6 feet tall 178 pounds and I looked pretty slim but I had a high body fat percentage and i was not muscular at all I could only bench 145 pound for 1 rep. Now here we are 9 months later after working out consistently 6 days a week. I’m 6 ft 2in tall 197 pounds and I haven’t lost much fat but I’ve made up for it with muscle as my max benchpress is now 245 pounds. I want to get to 405 before I graduate high school.

  • I can’t believe someone is complaining that Jeff is doing his vids without a shirt…Ever heard of credibility and/or integrity??? Walking the walk??? Wow…Give your head a shake if this really upsets you.

  • But i dont wanna gain fat at all, i am skinny fat, i got some fat on my belly, tight, and i see some results even if im still cutting, while being in the range of 15%

  • I really thought you would have some idea about decreased testosterone levels you seem to be talking a lot about it? sean doctors have not got a clue all they do is give people tablets that have a even longer lasting adverse affects making things worse every year over 30_35 year’s old a Mans testosterone levels decrease by 1% a year.

  • Not me im still lean and skinny but put on 5lbs in 6 months…..i got down to 9 percent and got measured at 10 percent 5 months later….i know this process takes a lot of time…..but it works…i eat about 2700 calories a day

  • Interesting video Joe! I have to say I’m much more 80% cardio and 20% muscle (if that) as it’s really the running I enjoy. I’ve been lucky though I look probably a lot stronger than I am, maybe that’s to do with muscle memory as I was all upper body in my youth, so ah well muscle now isn’t important, so long as I look lean and strong, sorry a bit off track but there you go.

  • I am skinny fat. I used to be very fit and got multiple workout injuries and ate like a cow during recovery, so now working my way up from skinny fat again lol. I’m 6ft tall and weigh 180 lbs.
    At my fittest, I was 168 lbs and had a flat stomach, bulky arms and chest, and wide defined shoulders. I am also vegetarian. When I am Skinny Fat, my arms/legs/chest are slimmed down and ALL the extra fat goes to my stomach and love handles. I look like a 60 yr old skinny man with the muffin top belly waist. My advice to reshape yourself properly is to Keep Eating the way you are Now But exchange ALL of it with healthier alternatives. Love Bread? Eat Honey 7 Grain Wheat. Love Rice? Eat Brown Rice. Replace Potato chips for Skinny Pop Popcorn, Replace Ice Cream with High protein vanilla yogurt. Swap your Milk for 2% Fair life Protein Milk. Swiss Cheese instead of American cheese. Add Low Carb Whey Protein twice a day. Replace Sugars you put in coffee or food with Organic Stevia instead. And instead of Soda and Juices, DRINK ONLY WATER. About close to or A Gallon a day. If you get tired of Water, Add Stevia and Limes to make Lemonade, This ALSO helps boost metabolism while cleaning out your gut. So NO refined Carbs, Sugars and try your best to stay away from frozen foods. Add 1 Cheat day to your Week (pizza, burgers/fries). Do strength training on Chest, Shoulders, Arms, Back, Legs 4 times a Week 45 mins a session. And on your remainder 3 days off, Do 50 Burpees, (10 reps of 5 sets) or Do a 2 mile run with some Sprinting in Between. These exercises on your days off Literally ONLY take 15-20 mins of your time of a 12 hour day which can be Done and Forgotten (and MOST beneficial) if you do it Early morning on an empty stomach right before a Hearty breakfast. I run 2 miles 4 times a week right now at 180 lbs and have a 8 min per mile pace. I do this with Sprinting in between so I am DONE in 20 mins every morning and literally Forgot I even did it. It also makes my Breakfast well deserved and you have ENERGY for DAYS after, especially if you feel like shit at work, you will now feel like you drank a whole Thermos of COFFEE without the jittery/crash. I also suggest you also implement intermittent Fasting down the road if you want even better and more defined results. After All this, I promise you that you will have a nice long and slender physique with some generous bulk. It makes you look MUCH taller and better Healthy shaped than guys who are Shorter and ripped. You have EVERYTHING to gain by just swapping out your foods and throwing in 45 mins a day for 4 days a week and only 15-20 mins on other days and Chill for the rest of the day at the beach, work, clubbing, family or wherever your life is. No excuses bros.

  • Thanks so much. Been trying ALL my life to get rid of a tummy. NOW I feel I have the knowledge! Been lifting 10 months. I have some muscle tone now. Still got a gut though! haha. I must stick to a deficit.

  • 2 months ago, I was fat and had single. Now I have great body and a girlfriend. Coincidence? I wouldn’t say. Trust me guys, all you need is training and diet plan. You can get both from NextLevelDiet.

  • I’m skinny fat I train constantly 5 times a day for 5 years and I eat healthy white rice and chicken and I try to eat alot cause it’s for me to gain muscle and I ended up with a bloated belly & I don’t eat junk food or drink
    I’m 5 foot 10 and 75 kilo what should I do

  • Cheers mate glad to see a video explaining how to sort my soft body and not some American geezer trying to shift some protein powder

  • Diet Plan known as Custokebon Secrets kept showing up here on a lot of videos and I thought they were scam. However after my work buddy follow it, and finally lost a lot of weight by using it without starving herself. I’m persuaded. Don’t take my own word for it, search for Custokebon Secrets on the google search engine.

  • The problem with bulking is people get used to eating the junk they like and then don’t want to stop.
    But the biggest problem is you can dirty bulk for 3 months then cut for 2-3 but you won’t get as results as if you train hard and keep a steady clean high diet. Truth hurts. Real talk. “Dirty bulking” is bullshit

  • Watching for one year. People in my life have begun scratching their heads in confusion that the skinny kid keeps getting stronger without getting any fatter. I took my shirt off infront of someone for the first time in a long time recently and surprised them. Do it the right way, not the bullshit corner cutting cheats.