Develop a Machine 12 Week Mass Without Fat Plan


12-Week Resistance Bands Workout Program

Video taken from the channel: James Grage


Lee Labrada’s 12-Week Lean Body Training Program

Video taken from the channel:


2500 Calorie Meal Plan | $10.39/ Day | Build Muscle & Lose Fat On A Budget

Video taken from the channel: Jon Mango


Natural 12 Week Body Transformation | 5 Steps to Lose Fat

Video taken from the channel: Aseel Soueid


Zac Efron 5% BODY FAT! | His 12 Week Workout Plan + MEAL by MEAL Diet! (BAYWATCH!)

Video taken from the channel: SuperHuman You


12-week Full Body Training Program | EP #1 | How to build muscle mass | SANDOR MARGITTAI

Video taken from the channel: Sandor Margittai


12 Sets to Gain Muscle FAST (Very Intense Workout!)

Video taken from the channel: Calisthenicmovement

Construct your meals during this 12-week per mass building period to contain a ratio of 50 percent calories from carbs, 30 from protein and 20 from fats. This way you are getting all the protein you need to stay anabolic, as well as a good degree of carbs and fats without going excess. Related: Build a Machine: 12 Week Mass Without Fat Plan Be sure to make rows one of the main movements in your back workout routine for those wide lats of the gods. #4 Hammer Strength Machines (Plate Loaded Machines).

The 12 week program is an intermediate to advanced weight training program that is designed to build lean muscle. If you follow the program and it’s suggest meal and supplement schedule, I can almost promise to you that you will add some beef to your body. This month’s plan is designed over a 30-day period — we’re giving you today off to recover from last night’s festivities. The workouts are separated into.

12 Week Program Expectations. Over the next 12 weeks your goals and expectations are: Fat Loss To lose at least 10 pounds of fat. Muscle Mass To maintain, or even gain lean muscle mass.

Conditioning To be in amazing shape; perhaps the best shape in years. The 12 Week Diet Plan. Each week will consist of 3 different types of eating days. This 12-week, back-to-basics approach is all you need. 10 Best Moves for Mass.

Pimp your muscle-building plan with these man-sized movements for beastly size. Workout Programs. Burn Fat Without Running. Get ripped in a hurry with this nontraditional approach to cardio. The one week diet plan included in this guide can be sued over the entire 12-week training cycle provided to support fat loss and gains in lean body mass.

It contains the perfect ratio of proteins, fats and carbohydrates to give you unprecedented gains. But you must be consistent. So just what are proteins, fats and carbohydrates? Most of us.

Smith Machine Calf Raise: 4 sets (8–12 reps) Lying Leg Curls: 3 sets (8–12 reps) Machine Bicep Curl: 3 sets (8–12 reps) Leg Extensions: 3 sets (8–12 reps) NOTE: please skip if you have knee complications. Day 6: Rest + light core workout. Day 6 is a rest day, but you can do a light 7-12 core workout in the morning if you are up for it. 9) Print meal plan template to keep you organized. 10) Prep your meals.

Workout Instructions. 1) 9 exercises plus cardio plan for increased fat loss. 2) Instructions on how to perform each exercise. 3) Infographic with visual instructions to follow online. 4) Print PDF available at the end of the infographic.

12 Week Workout Plan Instructions. Phase I: Mass and Strength Gains (weeks 1-4); Phase II: Muscle Mass and Definition (weeks 5-8); Phase I: Mass and Strength Workouts (Weeks 1-4) Your first 4 weeks are going to be all about building a solid foundation of mass and strength.Whether you’re new to bodybuilding or you’ve been in this game for a while, these workouts will simply help you pack on some serious size.

List of related literature:

Methodology entailed supervised transitioning to nonsupervised small groups, use of variable resistance machines and free weights, and very gradual progression starting with 0.5 pound wrist weights and gradually advancing each session if tolerated (28).

“Cancer Rehabilitation: Principles and Practice” by Michael D. Stubblefield, MD
from Cancer Rehabilitation: Principles and Practice
by Michael D. Stubblefield, MD
Springer Publishing Company, 2018

You don’t have to calculate anything— there are different plans for each Fat Fueled Profile, with all the work done for you.

“The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence” by Leanne Vogel
from The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence
by Leanne Vogel
Victory Belt Publishing, 2017

If Gary Taubes (see here) knew his stuff, I thought, two weeks should tell me whether this plan might work for me.

“Keto Living Day by Day: An Inspirational Guide to the Ketogenic Diet, with 130 Deceptively Simple Recipes” by Kristie Sullivan, Andreas Eenfeldt MD
from Keto Living Day by Day: An Inspirational Guide to the Ketogenic Diet, with 130 Deceptively Simple Recipes
by Kristie Sullivan, Andreas Eenfeldt MD
Victory Belt Publishing, 2018

When we first set out, we offered one of the very first mainstream periodization programs called “The 14 Day Body Sculpting Program”.

“The Body Sculpting Bible for Women, Fourth Edition” by James Villepigue, Hugo Rivera
from The Body Sculpting Bible for Women, Fourth Edition
by James Villepigue, Hugo Rivera
Hatherleigh Press, 2019

Your plan should include a quick increase in intake and decrease in cardio to allow you to gain and return to a more sustainable body fat percentage.

“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

For example, table 2.5 outlines a nine-week strength cycle for the bench press exercise.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

I decided to abandon the hardgainer approach for a while and go back to my old style of training.

“Scrawny to Brawny: The Complete Guide to Building Muscle the Natural Way” by Michael Mejia, John Berardi
from Scrawny to Brawny: The Complete Guide to Building Muscle the Natural Way
by Michael Mejia, John Berardi
Potter/Ten Speed/Harmony/Rodale, 2005

You may decide to create your own strength and flexibility program using the concepts presented here, but you can also simply follow the plans offered.

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

Ifyour weight is different, just plug it into the formulas and you can create a personalized plan.

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

The plan will help you minimiZe that body fat and will provide the tools you need in order

“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

Alexia Lewis RD

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

[email protected]

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  • Hi! This workout is amazing, but even though ive started working out with core exercises for 2 months or so, my upper body is sooo sore after this! Even with the minimum reps! Its very intense, and i was wondering if i should make it easier sothat i can become stronger (better muscle rest)?

  • Am I the only one picturing the fish from “American Dad” as the narrator of this video? I hope that’s not really the case because the thought of a fish being able to kick my ass in a pull up contest is demoralizing.

  • It would be a shame for you not to get rid of body fat while other normal people are able to shed weight easily by using Custokebon Secrets (look on google search engine).

  • When it comes to eating healthy, you must never fall victim to modern fad diets. Extreme diets undoubtedly are a danger for your health, especially ones that seriously limit your daily nutritionary intake. While they may induce quick weight loss, these diets are never a long-term solution for your waistline. It is best to check out Custokebon Secrets on google as it is not just another fad diet where you starve yourself.

  • Has anyone actually done this? I’ve been doing it for 3 weeks and it has easily become my favorite routine. Strength, hypertrophy all in one. Legit.

  • Yep, resistance bands keep me sharp on the heavy bag and your jab and punching power goes through the roof. It’s good to see someone using them who truly understands they’re benefits. I still lift weights but try using resistance bands when your benching. It’s like your pushing and the bands are pushing back.
    It makes you stronger, faster and very explosive.

  • Anyone know what is Custokebon Secrets about? I hear a lot of people lost a lot of weight with Custokebon Secrets (do a search on google).

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

  • I think I will definitely incorporate the slow movement to fast movement progression.
    This, to me, gives your mind, and body time to warm up, or prepare for more resistance.

  • Damn!!! Tried this workout after some months off and I am BEAT!!
    Thanks for another great workout and awesome content!! I’m gonna stick with this the next couple of months!!��

  • i am sure many of us would love to be educated on why the rep speeds work well together relative to the way they are introduced sequentially! if at all possible I hope you guys could shed a light on this. IT WOULD MEAN SO MUCH! also great work as always guys! cheers

  • I tried to make my own diet, but it didn’t work. I went to Next Level Diet and let them create diet plan for me. I am delighted with the result

  • I’m not being funny and maybe it’s because I train everyday doing body weight exercises but I don’t think this is very intense at all all the rest times are really long unless it’s designed for beginners

  • Did a bit modified version with one more regular ser on top of that. Great workout, great pump. I’ve ben going back and forth with weighted calisthenics and lifting weights in my home gym, and I didn’t know how to change up my routines any more. This was a nice change and challenging workout. I also used this scheme for other workouts like bodyweight skull crushers, bodyweight chest fly with TRX bands, etc… Thanks!

  • Hello excellent channel is definitely the best choice for full body muscle mass even the arnold trained one time a similar call by golden six. I have personally tried the full body 3 times a week. During this time I have not paid attention to diet and I lost the weight but I gained strength and my body is on every new training was fresh. I tried all possible training routines and it turned out that Upper 4-5 sets, 6 sets Lower, Upper 3-4s sets Rep range 8-12 proved to be the best for me.

  • Zac HIMSELF says he Are Just Chicken & Broccoli for 2 Months with ZERO CARBS. It’s All On YouTube. He was eating every 2 hours when maintaining, he found the food too much, so when was he hungry?

  • If I could ever contain myself enough to eat three nuts, then I would be the happiest guy. I damn near eat the bag. Cashews are the truth dude!!

  • There isn’t any fat loss tea or a magic pill. There are only smart dieting and training. Next Level Diet is a great tool to start with because it gives you everything you need to reach your fitness goals.

  • Please do something about food! I really enjoy your videos and altough i was a real gym rat, you convinced me of the power of resistance bands ( i already put 8 anchors in my wall to train). I really like your intake on training. I probably will buy your program but too bad you never talk about food/supplements…cause no matter how hard you train, if you dont eat proper, you’ll lack results. Grts

  • 1. You don’t know Zac Efron.
    2. Just by telling us you know a Hollywood trainer doesn’t give you more credibility (propaganda 101).
    3. Hard gainers like you can easily get 6 pack.
    4. Your special training split push/pull isn’t a magic bullet to look like Efron. Your basically quoting other websites, old magazines, other videos, it’s nothing new.
    5. Your scamming people. Your full of…

  • This guy talks??? What are you on about? We don’t understand this crappy jargonspeak English!!!! In other words he ate good and took steroids!

  • Only made it 7 mins in, the music gave me some serious anxiety. Can’t focus on what you’re say but it looked like it was gonna be useful.

  • 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*

  • No proper essential fats so he will be fat again soon just like Taylor Lautner… He basically did what most do and that is a keto/fast diet until workout time which then he eats carbs and protein drawing them into his muscle to build muscle… People who go keto and not fasting usually fail because their body lives off of the protein and protein can spike insulin. Protein mix does matter. For one example isolate has less fat compared to concentrate powders.

  • Funny how he mentions HGH and Testosterone in explaining how to build muscle. All those veins indicate steroid use. I also find it funny that seemingly ALL hollywood actors just do a “12 week program” and get jacked which is a standard steroid cycle. I didn’t eat super clean but I worked out 6 days a week for 3 years powerlifting with bodybuilding accessory work, I was stronger than all the juice head looking dudes but with a gut and fat. Steroids is only a small part of it however and I have respect for someone that can eat clean and hit the gym hard even juicing but lets be real, they are using drugs to achieve this look. Don’t be fooled or discouraged, you can achieve a good and healthy body overtime. Try not to look to youtube for fitness advice because these people cheated to get to a high level of fitness so they could post videos and make money. Don’t trust someone that is in it for the $$$$. I also know people who ate super clean followed a trainers advice for diet and training to a T and considered competing but realized he would need steroids to actually compete, he got shredded pretty good but there was a small amount of fat he couldn’t shed without looking small and losing muscle. Veiny shredded people 24/7 are enhanced.

  • The background music is super annoying and distracting. There is no need for this techno nerve-wrecker at all. The content of the video works well without this shitty tunes. I liked the content though. But you maybe want to consider to either change your music to something more chilled or cut it completely. Good effort with the food prep part!

  • Asset quick question brother I’ve been diabetic since I was 11 I’m now 28 as you may know our body don’t respond well to certain diets without being modified. When I try to fast my sugar drops to much and I’m forced to eat food calories and carbs in order to bring it up I also have what I thought was stubborn fat in my stomach as well as my love handles come to find out it’s fat but with stored insulin from injections through out the years what do you suggest is the safest way for a diabetic to get in shape while managing their diabetes

  • You don’t understand how hard it is for me to get those 7 8 hours. I love to stay up till about 2am and then get up at 6 for work. I love my waking times haha. Working out after work only ever gives me more energy late night.

  • “You’re going to maximize your aesthetics”quiet possibly the most retarded/douchebag fitness statements i’ve ever heard….Combined with the TWAT dance music, i feel like I’ve dropped some IQ points….

  • im confused
    1600 calories a day would only reach Zac’s BMR
    if he is doing all the work out then his TDEE would be about 2800
    how could he even gain any muscle if he is having such a low calorie a day

  • Dont know if anyone said this but me personally I understand everything you’re talking about but i know there are others that will watch this n it will sound like a lnguage noone even speaks or none they know anyway.

  • But wait!!! How long did he do this plan and what was it for???

    Had to switch off because there are so many time I can hear someone say “the exact 12 week plan he carried out before filming his shirtless scenes for the movie baywatch”

    I swear to Christ he says it about 18 times in the first 2 mins

  • Someone told me about site called NextLevelDiet. Let me tell you something. This sh*t is really next level!!! Fat cells are leaving my body like never before Goodbye belly fat. Welcome six pack

  • The six things Zac Efron did in order to achieve the physique he displayed in the movie Baywatch:
    1) Tren
    2) GH
    3) Test
    4) Anavar
    5) Workout + Diet

  • How did he have that much peanut butter with only 15 carbs if the majority of peanut butter is 16 grams per 2 tablespoons? Thats like 6 tablespoons!

  • Bloody hell this is why it’s so overwhelming to try and work out without help. None of the things this guy is talking about sounds easy enough that the untrained person could just do it. Watching this video reminded me of biology class. I heard what the teacher was saying but did it make enough sense to use in everyday life? Not really

  • Discover how to transform your body In 12 short weeks with my 12 Week Physique Program for 30% OFF, here: Apply for my Exclusive 1 On 1 Online Coaching, here: Get the MyProtein Impact Whey Protein Powder that I used in this video, here: Get the MyProtein Creatine Monohydrate that I used in this video, here: Get the MyProtein Pro Metal Shaker that I used in this video, here: Use Discount Code ASEELVIP at checkout for 45% OFF your ENTIRE ORDER!

  • I don’t drink Diet Coke or Pepsi everyday but I do like them the odd time it also helps me not gain any weight seeing as I’ve lost 5 stone in the last year

  • Thanks this was very helpful!! I am 5’8 and down to 156 pounds and my upper abs are starting to show. My muscle is ok for a regular guy who does light workouts 3-4 times a week. I would be happy just to get to 12 percent body fat and have a good beach body. I am on keto and eat 2 large meals a day with zero snacking. The meals consist of asparagus and a protein and fat. It’s really shredding me, but I’ve slowed down a bit because of my lack of sleep. I really need to start getting 8-9 hours and do a day of legs each week. Thanks for all of this and although I won’t be as intense on the workouts (back issues and sciatica) I can use a lot of this to keep climbing down in body fat to my goal. I do need to also get those abs in every day, not just 2-3 days a week. Thanks!!!

  • I agree with all you say about bands but one thing stands out. That is I was told a band lasts only 8 months before they loose their elacity???

  • 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!!!

  • Did you take any measurements during your bulk & cut to see if you made any size improvements? That’s generally the whole purpose of a bulk is to increase your overall size so when you finish cutting you’ll look a bit bigger then the last cut.

  • You’re on point man! I give you PRO-ps�� dude! Have you seen David laids eating habits?lol just straight up all you can eat food court style����

  • That’s great but the one thing you’re not sharing is the fact you had a great muscle platform to start with BEFORE you started with bands.

  • honestly love your vids bro, best youtuber, keep the great work, and I m rlly liking the fact that you have been posting more videos, you are a great inspiration for me never stop to doing videos pls��!

  • This is all great info, but for these specific vids you should focus waaaay more on the food. Nutrition is harder for most people, and while general info is good, a total breakdown would help more people

  • So when you’re done with the last month do you go back to the first month and repeat the process of the TA2 build program again? Thanks

  • Crazy how you started the weight cut at 181 and I’m watching this video weighing 181��, could be a sign I’ll get a physique similar to yours but have to work for it of course��

  • I am joining the United States Marine Corps when I turn 18, and am trying to bulk up at the moment. I am around 10 pounds shy of my goal, but am currently up 10 pounds from what I was. I am halfway there, but I think I’m killing my gains from not eating enough as I’ve hit a weight plateau (not gaining, not losing), I usually only get around 1500-2000 calories a day, so I think this will help me get to my goal.

  • I eat 3200 calories a day and only spend $150-200 a month on groceries (not only food). I eat eggs, grits, rice, beans, chicken breast, ground turkey, ground beef, frozen mix vegetables and protein powder. I used to eat oatmeal but it makes my eczema flair up.

  • James, i was gonna post asking how the new program differs from your band videos. I was reluctant to spend the $30 for the same content just condensed. But i see now that all of that old content is missing. So i may have no choice. All of that said, this is my story and how your band videos inspired me. Starting in 2015 at 247lbs and 5’9” tall at age 45, it was time to make a change. I started dialing in my nutrition and started cycling. Years ago i was an avid lifter. But time took its toll on my knees and back. Fast forward to 2018. I was stuck at 190lbs and wanted to lose more, but also gain some muscle mass. That’s when i found your video talking about bands. I made up my mind in June of 2018 that it was time for yet another change. I laid off the cycling, substituting steady state cardio in its place. I calculated my required macros and started tracking EVERYTHING i ate. I followed your band series for 4 months, and went from 22% body fat to 11-12%. I ended up weighing in at 171lbs. My training has slacked off a bit during the winter months because of a demanding schedule, but not completely….just not as disciplined. My nutrition has stayed on point, my weight is currently 175lbs. I will begin training heavily again in April. I am planning on using your band program when i do, either with the old content should it show back up or with the program you’re now offering. My plan is to drop a bit more body fat while adding some lean mass. Don’t wanna be shredded, don’t wanna be huge. Just want some good definition and i know its very doable with bands. Bill.

  • Anyone tried the Custokebon Secrets (search on google)? I have noticed several amazing things about this popular lose weight diet plan.

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

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

  • I agree with you that you need to have the commitment and will for this to be effective. I’ve been following your videos and advice for a while now and I must say that you are the real deal. You don’t just give good advice, but you take your own path away from the major crowd with the science to back it up. Thank you for not only teaching us new ways and techniques, but taking time out of your life to educate us on going about the right way to do this.

    I recently switched from weights to resistance bands and I feel way better and stronger than using free weights. Your 20 years of experience in the fitness industry truly shows and you are one of a kind. Because of your advice I’ve changed my life for the better, and always look forward to seeing more videos of new techniques and the awesome advice you give!

  • Great Meal plan. I will be adding a bit more eggs in the mornings though. And making it 1 cup of rice instead of 1.5 just to keep my macros on point

  • Someone told me about site called *Next Level Diet*. Let me tell you something: This sh*t is really next level!!! Fat cells are leaving my body like never before. Goodbye belly fat. Welcome six pack.

  • Good work man, looks like you started fairly fit. I’d love to know more about what your diet was like before you started, what maintenance calories you were using and what helped you meet your goal. Please check out the new routines I’m trying now.

  • So I was 245 pounds and I’m only 5’6. I know I was pretty fluffy. I’m happy to say I am currently 165 pounds. It took me a while because I love food. I have a problem right now because I joined jiu jitsu 3 months ago and it’s killer for cardio. But now I’m losing my muscle because of what I’m burning during jiu jitsu. My diet is great! But I’m starting to get to skinny. Idk if I should be eating more or lifting heavier. Please help me out:) also thanks for the vids!

  • Thanks for this man. I’m 46 and starting for the first time to work out and was afraid of hurting myself with weights. Recently purchased some bands and have been looking for videos on here to assist me. Your videos are helping

  • QUESTION: I am 4 Months Post-Op Bariatric Surgery 176 lbs, 4′ 11″ and 49% BF, and I am doing about 3 days of weight training + 1 day of H.I.I.T per week. My goal is to preserve and grow muscle. However, I struggle with Protein Intake (about 60-80g / day @ 176 lbs (Previously 217). I struggle with getting protein because my hunger is diminished and I feel like I have to force feed myself protein. Should I be overly concerned with the “timing” of my protein or carb intake around my workouts? I get less than 30g of carbs per day, and stay in ketosis by default. I increase carbs on weekends after H.I.I.T. THANKS!!!

  • The only guy to make interesting and believable resistance bands videos, and the full loop ones too, not the other ones, because of you i bought a set of resistance bands a few months ago, the thickest one is unbelievably thick and i can only use it for squats, incredible resistance, never seen one like it on YouTube or anywhere actually, i have done amazing workouts and also mix it with my weights at home, thank you for the amazing videos you put out before with resistance bands and i look forward for more.

  • 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

  • Hi James, I have one question.. after the 3 month program is finished, how should one continue? I’m asking because I bought it and I didn’t found the answer to that question.

  • Getting my mind right for starting this afternoon. Just finished their 4 week program, and have that nervous energy that you get when starting something new.

  • 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.

  • Bro who ever told u its expensive where they live they’re lying, i live in the arab gulf and to cook a clean meal like this one u need 30 or 35 dollars (American)


  • I have lost 10lbs in just one month by following diet plan from
    NextLevelDiet. It’s really a great tool. I recommended it to my family
    members and we all started to eat and live healthier. Long live #*Next
    Level Diet*.

  • So you’re talking about oats and eggs and you’re video shows you seasoning chicken, then you’re cutting a sweet potato and talking about canned tuna?!? Lmao I’m so confused, but I’ll take your advice and leave your video, and you can get a cheaper meal prep somewhere else? Why are you insulting the people who watch your badly edited shitty videos? Haha

  • If there are people out there like me who dont like oats, i learned a good way to eat oats that taste better.
    I learned it from Mike Thurston.

    1. oats and milk and a spoon of quality honey and leave it in the fridge over night. trust me, damn delicious!

  • I’d like a meal plan with less calories, but I can also cut the amounts back since 2500 is too much for me. Thanks for the education.

  • Nooooo
    What hapened with all other videos James?:( I learned more from u and your videos then from all other YouTube-ers together!!!
    Huge respect for
    you James, thank you!

  • Honestly, I never had problems with my weight. I could eat whatever I wanted and still maintain normal weight, but a lot of junk food really affected my health. Diet plan from Next Level Diet contains delicious and nutritionally rich foods your body, brain and heart will love. It’s definitely worth trying.

  • Hi James, I’m a huge fan of your muscle geek videos where you’re doing muscle gain workout yourself. But I don’t see them any longer. Hope to get a response from you. BTW, my fave lines from those workouts are “workout the muscle not annihilate the muscle” and “no saggy tits”. Hope to get a response from you and more power. Thanks

  • Have so much love for you Aseel, your videos help so much! One thing I’d like to inform you about is that drinking black coffee on an empty stomach is actually terrible for your health. My dad did that every day for a few years and had begun to develop chronic heartburn in his late 20s. Coffee stimulates acid production and when on an empty stomach can eat away at your stomach lining. As an aspiring medical professional and a loyal subscriber, I genuinely care for you and hope you could reconsider this habit. You could just drink water until it’s time to break your fast or if you really need energy, consider switching to a small dosage of a caffeine tablet. Its still not ideal, but much better than the coffee. Much love from Houston! ��

  • You might wanna change the description of this video from “Get Lee Labrada’s Free Training Program” to “Join all access now and get access to all the workouts that used to be free!”

  • could someone explain the set to failure? like do i increas3 weight in it from the first and second sets does this programs need increasing weights in every sit?

  • Unless I’m missing it in the App, why can’t we log our workouts on it? All I’ve seen is mention of downloading the templates or using the BodySpace App. Wouldn’t it make sense to have one contained within this App?

  • Going to download the app and do my best to get in shape! Looking for a good workout plan to get in shape and join the U.S military. Best of luck to everyone starting this.

  • You hit the nail in the head. in early 2011, I was working on my Computer and I had my TV to the side, next to me, so I was this night working on something on my Computer, and I turned my head to the left where my TV was and I saw my own reflection on the screen and I realized how out of shape I was, it was like a shocking truth hitting me hard.

    From that day I set a goal to get in shape and I did it, I reached my goal. During the next 6 months I was nothing but a consistent machine. Never skipped a workout, gotta said I never planted a foot on the gym. I worked out in my home. No matter how busy my day was, I ALWAYS made time to do 1 hour of cardio in the mornings, throwing punches to a punching bag, and 1 hour when I was back home from work doing crunches and push ups and some light lifting because a friend of mine gave me a barbell and like 80lbs of weights.

    Now, skipping time to 2019, I’m back to be out of shape, making excuses about how busy I am, but this video just reminded me, that there’s no fucking excuse to not be in shape but most of all, no excuse to not be healthy. And as I type this, I’m setting my goal to get back in shape. NO MORE EXCUSES, EVER!

  • 10% of the video: Actual info about Zacs diet and workout
    90% of the video: “ZaC eFrOn In HiS sHiRtLeSs ScEnEs FrOm ThE mOvIe BaYwAtCh”

  • James I have the bodylastics resistance bands will they do the job for the program? I also have a pair of similar to undersun resistance bands. I workout in a small room and I attach the bands to my door. So from all that being said will the program work for me? Just keep up the good work!

  • I’m 68 and have always been fit and athletic. This last year after some personal loses, I have lost so much strength and stamina. I would love to purchase your plan and bands. Am I a candidate for it? I’m hoping age doesn’t matter at all. Thank you in advance!

  • You are an idol James. I’ve followed you since your BPI postings and being a fan of BPI but now working out and building muscle purely on resistance bands it’s something else. You took it to a whole new level. I baught my pair of bands and can’t wait to build a super physique like yours, become bigger stringer, better and have time for everything else. Thank you

  • Have you become fat pile of crap? The solution is simple get ya self some big ass rubber bands and play “Lonely Bastard Tug o war!”��

  • One thing I like to put on my meal plan to get some easy calories is grape/apple juice, but it MUST be 100% fruit, in 200ml you can easily have 100150 calories

  • I have allergies on many foods and It is hard for me to find a diet that doesn’t include particular foods. Then my friend sent me link to the website called NextLevelDiet where I can get personalized meal plan only with food I select. My fitness journey has just started, what about you?

  • All people speak about diet, but nobody say he use testosterone,u cant achive this bodyfat with only diet and protein.preworkout..e.t.c..

  • Hello Mr. James Grage I’am Interested in training and doing business with you so please contact me at my Instagram account it is sunny_holloway Thank you and God bless.

  • While I have not started the muscle building program yet, I just got done with the first day of the second week of the fat loss program from undersunfitness and I can tell it’s going to be very effective. My body is still shaking. I have done the other resistance band workouts that James has on YT and they have been very effective so I can just imagine how good this new muscle building program will be. I can’t wait to try it out. I also have the undersunfitness resistance bands and they are very high quality as well.

  • If I buy the TA2 Build program online how does it work? Can I download it on to my computer and smartphone too so I can bring it out with me? Is it a series of instruction videos with a calendar included? How long is the average workout?

  • Thank you so much for this meal plan. I have been struggling for a couple of months trying to figure out what to eat so I can consume 2500. I’m going grocery shopping tomorrow and giving this a shot.

  • 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!!!

  • It’s been around 6 month I’m not going to gym because of my office work. I feel bad but I think time has come to start a new way of training. I’m in.

  • Sir jon mango i am a big fan of yours i am from asia Philippines can you make a video about 2500 calories but the product and meals that your gonna use is from ph? ☺

  • Hello! I love workout and this my amateur montage video motivation. I 23 years old and 199cm (6’6ft) and (275lb) 125 kg. 7 years natural body workout. Never Give up and Never stop!

  • Alright I’m 16 yr and 5’8’ with 48kg weight, any tips on how to gain weight for me because currently I’m under weight and it’s devastating. Thanks

  • I lifted for almost 10 years at the gym, along with combat sports and martial arts. About two and a half years ago, I was injured which resulted in bulging discs, nerve pain and sciatica in my lumbar spine. The worst pain I ever experienced. Eight months of sleeping on the floor, unable to drive or even tie my shoes. Day and night just miserable pain.

    After eight months of rehab, shots in the back and unbearable pain I tried to get back to weights. But even racking plates seem to take its toll, and I was in pain still.

    Then I switched to resistance tubes. They were ok, but it all changed when I discovered resistance bands a little over a year ago. I was able to regain the muscle I lost, and do just about every movement I ever did at the gym with weights and machines. All from the home gym I built when I bought my house.

    I am a believer in band training snd think everyone should try it. James Grage and Dave Schmitz have awesome band content, each with their own flavors. Whether its size, strength, or athleticism I believe in bands.

  • Nice meal plan! Keep it up, man! I like to try it out but I have one question, Is it okay to eat canned tuna every day? It is said that it can cause mercury poisoning.

  • Amazing video man, great way to save while you lift! Question, any way to make the meals with a bit of sauce or something to add some flavour without sacrificing to much?

  • Awe man, James you took down all the vids with the resistance band workouts? I was trying to find them earlier in the day and had no luck. If it’s due to your new program/platform being released I understand. Love the content and work you put out though brother, keep it up.

  • 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.

  • What happened to all of your other YT videos? I can only see about 15 videos now. None of the others show up. I was watching the Games to Gainz videos a few hours ago and all of a sudden most of the other videos blanked out and said something about not being able to publicly view.

  • Honestly, I never had problems with my weight. I could eat whatever I wanted and still maintain normal weight, but a lot of junk food really affected my health. Diet plan from Next Level Diet contains delicious and nutritionally rich foods your body, brain and heart will love. It’s definitely worth trying.

  • Unless you do it 4 times/week the number of working sets/week is a lot below what’s needed for noticeable hypertrophy if it’s your only upper body workout. At least if you’re at an intermediate level.
    Decreasing the rest time by a lot could help by introducing metabolic stress though so don’t be afraid to do it or include additional lifts for maximum effect!

  • Thinking hard about trying this….I’ve been slacking lately with the New Born here now….The Gym just doesn’t draw me like it Used to….I’d like to do my own thing!!!!

  • James is the man. Got me dealer contract with BPI to sell at my gym and to my clients. Going to get some bands too. Do you offer bulk pricing?

  • I feel like the biggest problems using resistance bands is people don’t take advantage of TUT and really engaging their muscles with an extended band. And instead of feeling the muscles work through the ROM and contraction they just go through the movement.

  • Already purchased UTS kit, seriously can’t wait. You’ve changed my life since bpi, so stoked you’ve created a program that works for that busy lifestyle!!