Realistic Muscle Mass Building and just how Fast to achieve Weight



Video taken from the channel: Chloe Thomas


I Gained 10 Pounds of Muscle in 30 Days

Video taken from the channel: Joma



Video taken from the channel: JuMa Twins


How I Gained Muscle Fast as a Skinny Guy (Gain Weight Fast)

Video taken from the channel: Joe Fazer


How to Gain 20 LBS of Muscle! (THE RIGHT WAY)

Video taken from the channel: ATHLEAN-X™


How to Gain Weight Fast for Skinny Guys

Video taken from the channel: Joe Fazer


How to Gain Weight fast? 7 Tips for Assured Results

Video taken from the channel: Fit Tuber

Realistic Muscle Building and How Fast to Gain Weight Cutting diet complete. Realistic Muscle Building Expectations this is an accurate depiction of what you can expect in terms of muscle gain. Building muscle? actual, lean muscle.

Most of the experienced fitness coaches I have studied, usually recommend beginners and intermediates to go for a muscle to fat gaining ratio in the range of 1:3/4 – 1:1. In other words, for every kg/pound of muscle expect to gain 0.75 – 1 kg/pound of fat. Average Natural WOMAN: between 0.12 – 0.25 pounds of muscle per week (or about 0.5-1 pound of muscle gained per month). Once again, we’re strictly talking MUSCLE, not WEIGHT. Realistic rates of muscle gain.

The ability to gain muscle is dependent on age, biological sex, genetics, and consistency with food intake, along with resistance training experience, intensity, frequency, style, volume, and more. Realistic rates of muscle gain per month. If you stick with weight lifting for six or seven months, you can add six to twelve pounds of new, lean muscle to your body. After a year, that number jumps to twelve to twenty-four pounds.

Even. However, even if your diet is perfect and you maintain a flawless workout regime, do not expect to see a significant weight difference in just a month’s time. “With all of those things considere. An average guy can hope to gain 4 to 7 pounds of muscle in 10 to 12 weeks of serious training, and that’s only if he’s either new to lifting or returning from a layoff. The more experienced and. Keep in mind that it’s physiologically impossible to gain more than one pound of lean muscle per week.

For most weight-gainers, half a pound per week would be an even more realistic goal, because they. Expect to work out consistently for at least a month before you start seeing any visual changes, and at least 2-3 months before seeing really noticeable changes in muscle size. In terms of scale weight, a gain of 2-3kg (4-7lbs) of lean body mass (which is composed primarily of muscle) is pretty typical for your first 3 months of training. Assess where you are with weightlifting and strength training in order to set realistic goals around muscle gain.

Understand that if you would like to gain 10 pounds of mostly muscle mass, it might take 6.

List of related literature:

Gaining muscle requires 25 to 30 calories per pound of body weight per day.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

Many people with muscle dysmorphia use food supplements, such as protein powders and creatine, to gain muscle and lose fat.

“Understanding Body Dysmorphic Disorder” by Katharine A. Phillips
from Understanding Body Dysmorphic Disorder
by Katharine A. Phillips
Oxford University Press, 2009

Weight Gain: Build Muscle, Lose Fat Weight gain is influenced by genetics, stage of adolescent development, gender, body mass, diet, training program, prior resistance training, motivation, and use of supplements and anabolic steroids, among other factors.

“Nutrition” by Paul M. Insel, R. Elaine Turner, Don Ross
from Nutrition
by Paul M. Insel, R. Elaine Turner, Don Ross
Jones and Bartlett, 2004

Lifting weights three times a week will stimulate the muscles to enlarge and adding snacks such as milkshakes and peanut butter sandwiches will provide the energy and protein needed to support muscle growth (see Chapter 13).

“Nutrition: Science and Applications” by Lori A. Smolin, Mary B. Grosvenor
from Nutrition: Science and Applications
by Lori A. Smolin, Mary B. Grosvenor
Wiley, 2019

hyperresponsive and can gain muscle at a very fast rate.18 For instance, many guys can gain up to 25 pounds of muscle in their first year of weightlifting, whereas the best someone like me can hope for is a pound or three of muscle gain in the next year.

“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

Numerous athletes, particularly weightlifters, use protein supplements to “bulk up” or to add muscle mass.

“Netter's Sports Medicine E-Book” by Christopher Madden, Margot Putukian, Eric McCarty, Craig Young
from Netter’s Sports Medicine E-Book
by Christopher Madden, Margot Putukian, et. al.
Elsevier Health Sciences, 2017

For months I spent most of my earnings on food and vitamins and protein tablets designed to build muscle mass.

“Total Recall” by Arnold Schwarzenegger
from Total Recall
by Arnold Schwarzenegger
Simon & Schuster UK, 2012

To increase muscle mass, increase your daily caloric intake by consuming more fat and protein.

“Serious Strength Training” by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
from Serious Strength Training
by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
Human Kinetics, Incorporated, 2012

Gaining muscle is the only truly healthful way to gain weight and increase size without running the risk of creating hormonal imbalances that result from harboring excess body fat.

“The 80/10/10 Diet: Balancing Your Health, Your Weight, and Your LIfe One Luscious Bite at a Time” by Douglas Graham
from The 80/10/10 Diet: Balancing Your Health, Your Weight, and Your LIfe One Luscious Bite at a Time
by Douglas Graham
FoodnSport Press, 2012

Nutritional supplements to increase muscle mass.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

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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  • My biggest struggle is increasing calories in order to gain muscle. I’m already in a calorie deficit, I’m never hungry. My goal is 2200 calories/ day but I usually only hit 1600. Im 5’9 and 121lbs: way too skinny. Any tips to get in extra calories without feeling like I’ll explode?

  • Joe saying your body only absorbs 25-35 grams of protein per meal.

    Also Joe: makes a smoothie with 1.5 scoop of protein powder and other natural containing protein foods.

  • Everyone should watch the complete video of Fit Musle Tv(Gaurav Taneja Sir),, then u guys will know the reason when to take carbs for weight gain. Take knowledge from a professionals not from…

  • Who got time to eat when they have to rush their assignments 24 hours? Girlfriend you must wait, I’ll get you after i become a successful accountant! Like the saying goes: education over ladies or similar like that

  • I have been working on YouTube for the last 1 Year.
    I don’t have much Traffic����
    Plz see my Channel and Suggest what I’m doing wrong so that I can fix it✔️✔️

    One of your Suggestion means a lot to me��

  • Bhai bhot hi badhiya lekin Hindi bol liya kro pta hai ap ko english ati hai Hindi us kro ge to jada better or jada logo ko samjh ai ga

  • Its still amaze me just how a number of people have no clue about Custokebon Secrets although a lot of people using it. Thanks to my mate who told me about it. I have lost a lot of fat.

  • When considering 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 everyday nutritional intake. While they may induce quick weight loss, these kinds of diets will never be a long-term solution for your weight problem. It is best to search Custokebon Secrets on google search engine as it isn’t just another fad diet where you starve yourself.

  • Do anyone know about Custokebon Secrets? Does it really work? I hear lots of people burn their weight with this popular fat burn diet plan.

  • 4:12 yo wtf, 383g of protein!?!? For 133 lbs, as a hardgainer, you’d only need.72g of protein/lbs. So roughly 96g of protein daily.

  • Damn from 67 to 85kg doesnt look much but for someone like me that struggles to put on weight because of shitty ass apetite is alot

  • But you told that ayurveda said that eat 2nd meal after 8hrs @fittuber and can you please explain me something about navel displacement

  • One thing about Jeff is…. all his exercises are safe and don’t mess up the spine.. he only suggests the best science based workout and form��
    Big fan from India. My diet is vegan but I only follow Althean X

  • The biggest problem i have with bulking is that I’m financially unstable and cant afford to make meals so often. Also i fast 3 days a week, so i cant eat meat or eggs on these days

  • I’m 160 5’8, I know my body I know what it can do. I’m trying to get to 205. I work out everyday. I feel and know if I stop working out and consume 3,00 calories a day I can get to 205 in less than 5 months

  • just want to comment that I watch all your videos and clips, tips, secrets. absolutely the real deal and some. I`m turning 31 in 3 hours. Weight trained since i was 12. Had Many ups and downs. Been on and off medications the kill my test and raised my estrogen and cortisol. Even so, now that I’m not on the medication finally, didn’t expect to be able to naturally gain back the muscle I had in my early 20s. In the last month alone of following this channel and mixing your tips and extra movements and science into my work outs, I’ve gained about 5 lbs over the last 4 week just eating clean as I always have and using those extra little twists on certain lifts and movements that have helped my mobility, my lower back pain and along with the subtraction of a cortisol producing medication being out my diet. Thanks to you; Jeff & Jessie, I’ve been able to naturally put back on some serious muscle and plan to keep growing and watching. Big thanks to you both!!!!

  • Sir meri beti ki age 26 years hai. Height 5 feet 6″ aur weight 40 kg. Aap samajh sakte hai kitni dubli hogi.kamar ke neeche ka part theek hai par kamar ke upar ka part develop nahi hua.dekhne mei bahut bura lagta hai.humre paas bahut paisa bhi nahi hai.achchi diet ke liye.please help kijiye,usko khul kar bhookh bhi nahi lagti.aur har cheej diejest bhi nahi hoti.

  • It would be a waste for you not to get rid of body fat while other typical people are capable to shed extra pounds easily using Custokebon Secrets (just search it on google).

  • I’m just trying to bulk up. I want to be able to beat my guy friend in arm wrestling. We’re both 16, and he’s the only guy in our youth group I haven’t been able to beat

  • Diet Plan known as Custokebon Secrets kept showing up here on different videos and I thought they were scam. However after my work buddy follow it, and finally lost plenty of weight by using it without starving herself. I’m persuaded. You should not take my word for it, search for Custokebon Secrets on google.

  • I thought oats was good thing for people who wanted to lose weight and thus bad for those looking to gain weight. It takes time to digest so it decreases the apetitewhy include it?

  • Thank you for the knowledge I have been doing the upper body workout you mentioned in 10 days my back i became visibly define as well as 500 varied sit ups a day. Also eating like you said.

    Thank for changing my mindset to go gym daily. Routine and form is key…

  • bro. my height 5.11,wt 55 kgs, male. i tried for weight gain. but iam getting belly and thighs. muscle distribution is not even, so pls suggest me what should I do.iam doing home workout also.

  • Hello there, have you considered Custokebon Secrets yet? Simply just do a search engine search. On there you’ll find a great tips about how exactly you can lost a lot of fat. Why not give it a chance? maybe it’s going to work for you too.

  • Quick question, When you workout 2 body parts for example Chest and triceps on 1 day and Back/biceps another day is that also a so called “bro split”?

  • Is it for girls too? I wanna gain but failed every single time keep trying since years but med protein powder milk all are of no use

  • Sad part is I can’t take too much sugar. Makes me dizzy and later sugar crash. I’m still making banana smoothies with whey etc but ice cream or anything too sweet isn’t an option.

  • i already gained 22 pounds of muscles in 3 months and had break of 4 month cause of covid situationk lost 8 pound muscles now aiming to get back and gain more 22 pounds in next 3 month. btw im 19year old. with BMI 16.4. height 190cm.

  • That shake that you showed us, I would just like to add that you should put 100ml of double cream in it. That adds a few hundred calories alone.

  • I’ve just found your channel and it’s the first one that actually makes any sense and answers most of the questions I’ve been thinking about. Ive tried eating big meals or something every couple of hours milkshakes protein bars you name. But I’m 6 foot and still skinny as hell. I’d really appreciate any help from you guys on the best dietary requirements nutrition. gym workout cheers guys…

  • Do you see that serious lateral tilt in your shoulders? This is what happens when you use a computer all day. You need to work on that or you’ll end up like me with wrecked shoulders. Strengthen the serratus anterior and lower trap muscles to keep your shoulders safe.

  • so i’m 14 years old, and i have very skinny arms and legs. i don’t have muscle on my legs i have fat instead. i’m also a picky eater and get full really fast. i’m having to force myself to eat and eat…i hate being skinny bc of all the consequences i have to deal with on a daily basis. im always skinny shamed and called weak. i always wanted to have the ideal body like other girls in my school:( i know it’s not genetics bc neither of my parents are this way (nor my grandparents) so i’m trying to eat a lot (in a good way) instead of eating all this junk. i weigh 85 lbs. i’m working to get to 115:) wish me luck! ⚠️ DISCLAIMER⚠️ what i mentioned abt hating to be skinny, i wasn’t planning on hating people that were. i was speaking for myself bc that’s not the body i want. thank you!:))

  • In quarantine some of these exercises I can’t do without access to the gym, does anyone have any good things to do at home to put on weight?

  • Thanks for this! Some really useful tips! I was severely underweight for about 10 years due to health. I have since had a total hysterectomy in Feb this year and have started my fitness journey. Theres so much info out there, but not so much science behind the advice. I have been gaining a bit of muscle and losing fat but feel like I have plateau the passed few week since starting in March. I am at healthy weight now but really want to increase my muscle as was very very weak! I was struggled with lifting even 3kg dumbbells and was super embarrassing, can lift a bit more reasonable now:) but don’t know how to get passed this plateau! I train 5 days a week, but having 2 kids and work commitments I am up at 4:30am to get to the gym, not sure if the tiredness could be the cause of my plateau? Any advice would be very welcomed!

  • Thought those pictures in another clip said it was 35kgs because you were 50kg in the first pic, then 85kgs.. Now you’re 65kgs in that pic?

  • do you understand the begginer can get for 1 year muscle 9-11 the maximum is 1,5 and is only for the first month-2 second year the maximum is 5kg muscule you if you gain 10 ponds is 1/1,5 kg mucle other is fat

  • Its still surprise me just how a lot of people don’t know about Custokebon Secrets (search on google) despite the fact that lots of people lost a ton of weight with it. Thanks to my personal pal who told me about this. I have lost tons of fat.

  • I clean bulk eating every 2 hours and it works a bit.. but idk is that bad or not anyone got advice on how to change this or am I bulking wrong?

  • Bro if u natural and u have extremely good genetics and only if extremely good genetics, you will gain 8-12 lbs of muscle per yr PER YR I REPEAT PER YR so u might wanna fix that title of urs

  • Beware of the thumbnail. On the left he isn’t tensing anything, leaned back (bad for showing off certain muscles) and there is no lighting to show definition. On the right he is tensing, has overhead lighting which shows off muscles, and leaning forward. Yes he has built some muscle but beware, YouTubers all too often work magic with their thumbnails and it makes everyone think the transformation is amazing. Keep going with your own progress, and don’t worry if your progress isn’t as fast as what this guy would like you to believe his was.

  • I go in random spurts where I’ll eat like 6 meals probably around 4K calories and then the next day I’ll only eat like a bag of chips and be full the whole day

  • I’m sorry skinny guys there is no such thing as a “fast metabolism” it’s a lie all you need it a calorie surplus and you’ll gain weight watch Greg Doucette he can tell you more

  • 44yr old australian, athlean x is the best for the “correct” way to train.
    20 and 30yr guys just generally chase bulk
    If you train smart (say light weight slow focus lifting and surfing or swimming) buy the time you get mid 40 you,ll be really happy

  • It would be a waste for you not to lose body fat when other normal people are able to shed extra pounds quickly using Custokebon Secrets (look on google search engine).

  • Eat a calorie surplus of minimally processed whole foods workout in hypertrophy range with a good program and get plenty of sleep that’s what helped me go from 140 to 175 but I had to eat 3800 cal a day and get about.8 per pound of bodyweight in protein don’t fall for any fad diets cuz most are designed to help people lose weight

  • i weigh 91-95lbs, and i do home workouts with some weights but obviously not heavy enough as i’ve gotten used to them. I obviously don’t need to lose any fat�� and i find myself in a calorie deficit. i took a class on nutrients but i still have so much to learn. you’ve made things a bit clearer❤️. what types of workouts do you recommend to build muscle in the legs?

  • I am no stranger to the gym but I am planning to start a more thoughtout approach to finally see results instead of only making a checkmark in my head that I did my exercise (which is still good, but let’s start to see RESULTS). What I wonder is: is it true that you have to go and do free exercises with dumbbells? Is using machines going to bring results or are they really useless?

  • Does anyone else here have a really fast metabolism, and also overheats and sweats very easily? I’m a sweaty mofo and I’ve always speculated it’s a result of my metabolism, always working away.

  • ik he was already low body fat so the muscles just needed to grow to see them (abs) but its weird that with mainly weights he was able to seem like he has less body fat.

  • Wasn’t muscle. Mostly fat, water, and a pump. Stop spreading these fitness lies. If you’re LUCKY and a complete beginner, you can gain 1-2 pounds of muscle in ONE MONTH for the first year if your training and diet is optimal. You most likely gained 1 lb of muscle. Sorry, this is how it works.

  • Thankyou thankyou thankyou! I’ve been doing calisthenics for 2 months, i’ve gained muscle mass, I’ve done a lot of research and created my own routine and diet plan. We have a very similar schedule and I can confidently say THIS WORKS!! It rlly helped to know im on a good path.

  • Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

  • Wow I’ve been wanting to embark on this journey for so long but I’ve not known how to start and I’ve been concerned because I’m already petite and didn’t want to vanish… Lol…

    But this video was soooo informative and helpful and very inspiring to motivate me to go on and start my journey…

    Thank you so much… ��❤��

  • i recently started using an app called lifesum Which i use to track all my calories,meals, every glass or bottle of water, and registrering my workouts. i am currently 17 and 63kg and my goal is to hit 70kg. Just a quick tip to my fellow skinny brothers as the app is really useful to keep urself on the right track:)

  • i started gyming in December 2019 and I was 70kg, its July 2020 (however missed a month + due to lockdown) and I’m 75kg. is that good progression for a 16 year old me?

  • Jumped from 118 to 130 lbs in my first year, and that’s not accounting any fat loss from my midsection, I think that’s pretty damn good

  • I’m new here and I’m a 20 year old dude. Honestly I’m so skinny people think I have some syndromes. I eat a lot but I remain the same. My weight is only 45 kg. I find your video appealing and can really relate. I hope I gain weight one day. You earned a subscriber btw. Good content you have

  • Can people stop hating. I started going to the gym 3 weeks ago (intensely with supple, etc and my body has changed af in 3 weeks. Its called beginner gains my friend. Its way possible to get that in 4 months, just need a perfect diet:)

  • This is a very helpful video. I am an electrical engineer and this fact obliges me to look at thigns from a technical and scientific point of view, exactly as you do this too. That’s why I like your work very much! There is always an explaination in the context of body functions. And yes, the change starts in your head, in your perception and your attitude. Quality food is always the beginning. Junk food is the worst thing that you can do to your body.

  • Some actual genuine tips, mad respect for you. I was quite skinny about a year ago but I’ve put on a little bit but everything you’ve said about skinny guys is 100% relatable. Thanks for the help man ��

  • Hey guys.. not sure if anyone can help me.. skinny guy, 39yrs old.. 143lbs trying to build some muscle. I WAS 176lbs last year, and did major changes to get into better shape. I did, but now too skinny. Anyway, I am doing a lot of resistance training now.. and trying to keep protein intake around 140g a day. 50g or more of that was coming from Whey shakes. I just learned I maybe having a bad acne reaction to that.. and so now need to stop.:-/ What are some other good choice for supplement protein to get my numbers in each day (along with chicken, eggs, etc) that I already eat. Thanks so much! Travis

  • Anyone tried the Custokebon Secrets? I’ve heard many extraordinary things about it and my work buddy lost a ton of weight with Custokebon Secrets (google search it).

    I took diet plan from NextLevelDiet. With their diet plan and tips,
    transformation is guaranteed, trust me. They also provide you with
    training plan and healthy recipes.

  • So simple, yet so effective. That’s how would I describe diet plan from NextLevelDiet. Now I belive that simplicity is the key to brilliance.

  • Sir, plz make a video on protein powder except whey protein like power Vita but high in nutrition as powervita contain a little amount of herbs.
    A powder high in nutrition, protein but low in budget.
    I search it but get no idea.
    Waiting for your positive response.
    Atleast comment me the name of that product if you can’t make video on it. I Just want to know

  • Imagine having everything you need for successfull body transformation in one place?! Yeah, it’s possible, the website called NextLevelDiet leaves you full-packed and ready for melting off those extra pounds.

  • As I started following diet and training plan from *Next Level Diet*, I took my confidence to the next level. Girls finally started noticing me.

  • Funny clever vid. very helpful, actually. Though you were taking waaaaay too much protein! You only need as many gs of protein as you weigh in kgs (75kgs= 75g of protein, roughly 3 tins of tuna or 3 scoops of 25g protein shake) your body just wastes the excess. Def right about eating what you want. As long as it’s healthy, go for it! cheers

  • Thanks for the good advice. I always tried to gain some weight since I don’t want to look like a skeleton when I start going to the gym since I am kinda self conscious of how I look. I have done a bit of sport at home but noticed that it isn’t realy effective. So yea, good advice.

  • no offence to this guy but i don’t think you can claim that you have “bad” genetics if you’ve made that much progress in just 8 months. i’ve been working so hard for a year and a half and still don’t look as good, at least i don’t think i do

  • I am a Lactose Intolerant and Gluten Intolerant as well…so no milk no curd no paneer no whey…can you help me get a diet for muslce gain or is there a video for the same??..

  • i myself am someone who was always skinny i found these tips out by myself and can tell these will work the best for skinny people, challenge yourself in the gym and get that food shedule like he said that is key.

  • I’m very thin now..I’m trying to become slightly fat..I don’t even do much physical activity, but still I feel my body is not absorbing all the nutrients in the food I’m eating, as im staying very thin and also feeling weak, but I also try some nutritious food, I just don’t feel like nutrients are being absorbed properly.pls help with your view here fit tuber

  • Nahhhh not 20 lbs. You can see he aint even flexing his biceps in the first pic. Take a look at how loose his hands are. Cmon Jeff… you’re better than this.

  • hey, is it imperial to eat every 3hours? or just having these 3000cal at the end of day works already? thanks to work i cant eat every 3 hours:/

  • And just wanted to say Joe, congratulations on your progress on your physique and going up on the bench. Good work, proud of you and keep it up!

  • Hey,

    We own VT ( with over 27 million viewers and we’d love to feature your video on the most suitable channels and websites that Jungle Creations own. We’d link all the credit back to you (with a short watermark if video is used on Snapchat).

    Let us know if this is OK by emailing us at [email protected]


  • Any advice for me, I lost 14st in about year, went from 24 stone down to 10st 10lbs, left with loose skin, been lifting etc but i don’t seem to be building much muscle at all, and I’m finding my loose skin pretty disheartening.

  • As expert, I do think Custokebon Secrets can be great way to lost a lot of weight. Why not give it a chance? maybe it is going to work for you too.

  • It’s kinda weird i eat a lot. Healty protein food and a lot of calories but i can’t gain weight. I’m not super skinny just normal body and 1.83 cm. But i want to gain just a little weight so my workout routine actually does something for me.

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

  • With the shake you make with the greek yoghurt and ice cream, are you not constantly at the toilet!? I will give this a go for easy calories

  • The dislikes are because you lied about the amount of time this took in order to sell us your product. But excellent gains either way.

  • 4:13 Apparently those are 20kg plates…I’ve never seen 20kg plates that small in my life.
    Doth he Jest?
    The exact same plates are seen seconds earlier here 4:10 and are 10’s or maybe 15’s.
    What is he even quoting at the end? His 1 rep max?? He doesn’t specify anything….yet shows us specifications.
    A good transformation video yes, but not that handy.
    Ending with the seemingly massive deadlift….that turns out to actually be smaller weights than he would have you believe.
    Then I noticed that right at the end you advertise for frltcs with a video titled “15 week transformation”….Yet you clearly stated 18 weeks in this video…If even that’s true and not more after soo much deception.
    Next I wouldn’t be absent mind to question if you even have a twin or are just good at video editing rofl.

  • thanks for this video! I’m losing weight fast and I needed this USEFUL information! I recently subbed! I’m (5’9″), 126lbs currently… yeah, it’s bad! I’ll follow some of these advices especially with the calorie intake!

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

  • Dude I’m definitely going to try this thanks man. I go daily hate being skinny but after watching this video hopefully I can bulk up some

  • man i was thinking of buying mass gainer “endura mass”, you saved me……… i am 40 kg and 5 ft 5inch
    any other tips,i dont want to go to gym.

  • I think you should concentrate on your posture rather than putting meat on. Your left shoulder is so fucked up, which is also visible on your pecs. They’re nowhere near symmetrical. Symmetrical btw means healthy, not just estethic. In the final pic your abs are sticking out, which actually means they are weak (yeah, weak), which means your glutes are weak, which means your pelvis is tilted, which means your lumbar spine is hyper-extended, which means your first vertebra, the atlas is out of position, which means your brain stem can not communicate with the rest of your body optimally, which means you are more prone to autoimmune diseases, and also means you’re not getting maximal oxygen supply to your brain, which means your IQ is lower than your max potential. That explains why you are a moron.

    Now, I’m not concerned about you, cuz you seem to be a moron by default, and all that protein will sure help and kill you faster, which is nice, cuz your kidneys will work sub-optimally and all the toxins will not get excreted as efficiently as they could, but I’m concerned about kids watching your vid trying to copy your “successful method” only to fuck themselves beyond belief. So dude, please eat more protein, it will give you muscle 😉

  • Maaaan, i’m going to the gym today. As a young introverted woman i’m kinda scared to ask somebody for help; i don’t want to bother anybody but i need to stop beeing a little bitch and start with weights!!

  • Dude I eat like a pig, more than everyone one in my family, I’m always hungry but I never gain weight. Calories just disappear like nothing. What am I suppose to do then?

  • Nice vid man. I have 15 yro and I am a competitive swimmer, but with this whole quarantine shit I am looking to put on some muscle. I am 1.75 m height and weight 70 kg, 12/13% bodyfat. My goal is to achieve maybe 75 kg before 2021, I don’t want to be super jacked but I want a bigger look, specially in clothes.
    I would definitely use some of the tips and you have a new sub, your channel is so fun and also helpful. Greetings:)

    Just in case
    I know no one cares, I know I am a skinny little shit and I know my age isn’t important. I am just sharing my goals, it motivates me to work harder

  • Hi bro my doctor said not to go for heavy weight training or high intensity workout because of stress and hypertension(heart stress) but i am skinny, how can i build muscle or gain weight without weight training or is there any moderate exercise have?or with low weight with increase reps?suggest ur any idea bro

  • It’s still shock me just how many people do not know about Custokebon Secrets even though a lot of people with it. Thanks to my friend who told me about it. I’ve lost lots of fat.

  • My mate laughed when I told them I was going to lose fat with just implementing Custokebon Secrets, but after I showed these people amazing effects after I used it they’re begging me to tell them about it. Of course I won’t tell them the details about this diet plan, lol

  • Joe Fazer, if you use the whole bottle of pesto to make pesto pasta everyday doesnt that rack up a lot of money because pesto sauce isnt cheap:/

  • From what I’ve researched the pesto pasta doesn’t provide 1520 calories. Do you have a source/article something that shows/proves that the pesto pasta does provide so many calories?
    Would be greatly appreciated

  • Thing with me is, I dont have anyone to go to the Gym with, snd ive never deadlift, bench press etc… Sp im nervous to do them without a friend spottings… I

  • Clickbait garbage and photoshop. So fake!!! you cant put more than 4lbs of muscle on in a year. Thats why bodybuilders take steroids to cheat their bodys.

  • Ths is too gud, ek hi video me itna kuch woww…all links u shared here are gonna helpful for me…thnku so much..keep it up������

  • well, I’ve gained 17.6kg/39ish lb in that last 4 and a half months. I realize a lot of it is fat but I don’t mind since I almost didn’t have any to begin with. I have dialed my eating down a bit by now though

  • I gained 6-8 kg at uni in around 10-12 week but lost it all since this pandemic. Once it is over I hope to regain that weight back; improve on the mistakes I had made.

  • I’m 6ft4, slender built with a damn strong posture. I have good genetics as in my body reacts well to high caloric intake but I have to consume about 3,200 calories a day. It’s still tough though.. As I said I’m not skinny at all but putting on more weight can be tough lol.

  • If your, real skinny. Peanut butter, Rice, Mashed potatoes, Oatmeal, Steaks, eggs, Spinach. Lots of water. These foods will stick to you. No junk food that makes you crap. DO NOT WORKOUT FOR 1 MONTH! Until you see weight gain. Then, when you do workout. You will have more of an appetite & see gains.

  • Come on and stop by my YouTube channel

    Hopefully it can motivate and be useful in your training program.

    Don’t forget to subscribe, like, and comment… Thank you ����

  • What do you mean with the full body, I always thought you were meant to train specific muscle groups every day and let them have rest for a week

  • Is worthwhile to supplement beta-alanine if you are already taking bcaa? or vice versa. Which is the better place to spend your money? Currently supplement bcaa, creatine, protein, and omega 3’s as well as a multi-vitamin and a joint recovery.

  • What is the best product or brand to lost crazy amounts of fat? I read many great reviews on the net about how exactly Custokebon Secrets will help you lost lots of fat. Has anyone tried using this popular weight loss diet plan?

  • Bro, I am your latest subscriber and have become a huge fan all of a sudden. I have a request, please create a video for people who have just recovered from a prolonged illness and need to gain that lost weight along with developing better immunity as well.

  • You’re an inspiration man! I’ve got one of those obnoxiously high metabolisms and compound that with a wheat/milk allergy, its really hard. Imma definitely take into account what you’re saying.

    Another good breakfast is to take some toast 160-250 kcal, and but 2 tbsp of sunbutter/peanut butter on each. Since 2tbsps of sunbutter is 250 calories, you’re looking at about 600+ calories in a quick meal

  • I am underweight and low weight index also with low Bone density. Doctor said I can’t do heavy exercise due to Bone disorder. How can I gain weight? I have lactose intolerant and can’t drink milk and curd. Many of recipes require milk intake. How can I treat it? What exercise should be ideal to me. Thanks for your guidance!

  • Same problem, It’s the food man. Took me a while the more you eat the bigger you get. Eat verryy good though. Buildin muscle mass not flab

  • Very good analysis, and helpful for curious newbies. Worth replaying and thinking about. Thank you guys. I also thank you for not being scared of being guys! Right on..

  • Manh I wanna find one trainer that would tell what they ate and the protein shakes they take every workout videos shows workouts and talks about proteinfood but never tells what to eat ����

  • I GOT 2KG OF LEAN MUSCLE MASS IN ONE MONTH!!! I simply visited website called NextLevelDiet and they provided me with diet plan, training plan along with amazing fitness and nutrition tips. Believe me, it’s just amazing!!! #NextLevelDiet

  • Has anyone used the Custokebon Secrets to lost crazy amounts of weight? Just do a search engine search. On there you will discover a great tips about how you can lost a ton of fat. Why not give it a shot? maybe it’ll work for you too.

  • 18 Weeks are nothing… You can increase weight but you dont wont to… eat 6000kcal per day, train fucking hard and after one year you look strong..

  • I have lost 10lbs in just one month by following diet plan from *Next Level Diet*. 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 simple, yet so effective. That’s how would I describe diet plan from NextLevelDiet. Now I belive that simplicity is the key to brilliance.

  • Is Custokebon Secrets helpful to lost crazy amounts of weight? We’ve read a lot of good stuff about Custokebon Secrets (do a search on google).

  • Guys, definitely do this the right way. I gained a lot of weight and really love how much bigger I look overall… but I also did some dirty bulking and I now have a bit of a gut and lost my abs. Now I don’t know whether I should keep bulking (cuz I wanna get bigger) or cut to lose that gut first.

  • God, I wish I was able to have you as a trainer. Like, 6 months of in person training? Man, i’d be a whole different person. My body is so blown out from years of doing things wrong, incorrect posture, injuries from sports…

    One day.

  • This idiot had so many scoops of ON whey which has 5.5G of BCAAs per scoop and this idiot says she couldn’t sleep or eat much. Whey protein kills appetite. The only thing that helped him was his genetics.

  • That’s not 10 pounds of muscle, maybe 2 scientifically impossible to gain 10 pounds of muscle in a month. And 382 grams of protein in one day is over kill…

  • Ich hasse diese Leute die sagen ich war Jahre lang im Fitness angemeldet aber es hat sich nix getan… wenn ihr Erfolge erzielen wollt dann ist essen mindestens genauso wichtig wie trainieren… hört auf euch zu beschweren das ihr keine Fortschritte macht wenn ich in bisschen Gewicht um die Gegend schmeißt und anschließend nachhause geht und euren Veganen scheiß fresst…

  • Someone said in here to eat dense food etc. It’s all about calories guys, take in how much calories versus how much you expend. Alot of guys who are very skinny, apart from health issues, usually because you’re not eating enough calories. And that can be hard, especially if you don’t like food that much AND/OR you have a high metabolism that’s what you naturally need calories wise, just to live. Go to google and type ‘caloric intake calculator’ and see what you normally take for yourself to live, plus how much you work out. Work out how much you eat when you don’t train, and then how much you eat a day during the day, and average it out over a week. If you have a high metabolism, add 500 calories MINIMUM to start to gain weight. And I say MINIMUM. If you want to grow muscle, you need 500 more on top of what you need to just live. If you arent a big eater, or need a tonne of calories and its too much work, try some protein powder with a label that says ‘BULK/BULKING POWDER’. That should help to give you the extra calories. I’m a big guy, im also 6″4 tall, I need to eat heaps of calories to NOT LOSE weight. I’m already 105kgs of muscle and lean, to get there I was on 4500 calories minimum. I hope that helps you guys, and I fight and go up and down divisions all round the year, Ive never been into stupid diets, it’s all just about calories. You can figure out what sort of calories works for you, but use logic NOT fatty McDonald types of calories, eat good food. You don’t need some bullshit diet for magic, the magic is just calories it’s not hard at all. Cheers people!

  • This video has good advice, but I am confused about the best diet plan which i should use, only because I have never taken any. Anybody tried using the Custokebon Secrets? I’ve noticed many folks refer to great things about Custokebon Secrets.

  • If someone is fat nobody will remind you of it because in general, people feel bad about it, but if you are skinny, they won’t see any problems of telling you and this is what makes me feel uncomfortable about myself.

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

  • Wrong info on protein consumption bro. Whether you have 30g with a meal or 80g with a meal it doesn’t matter. Anything over 30g isn’t wasted. It simply takes a lot longer for the body to process, that’s all ����

  • 2:56 you buy food for yourself, you cook for your self, you eat by yourself, you go to gym by yourself etc but you still complain that you don’t have time for yourself? This strange millennials…maybe time “for myself” means time for pornhub?

  • I’m an ectomorph, so I have a hard time gaining weight (last time I checked I was 85 pounds and that is definitely under-weight) and muscles. I’m only 17, and I want to start gaining weight/muscles, but it is hard. I have a fast metabolism and during these hard times, I don’t eat too much. I also never went to the gym before or did weights before as I am new to this stuff.

  • You don’t even know what 10 lbs of muscle looks like, when i gained 10 lbs of muscle i was training for about 6 months and it made a HUGE dfference by the way 7:13 Muscles don’t go to your waist

  • I’m hella skinny, but I can eat ALOT but I guess it’s my diet cuz at the start of the day I will be 51 kg and then by the end of the day I’ll also be 51kg…

  • You can build muscle and lose fat at the same time if you lift heavy weights while you’re cutting calories but in surplus of protein intake.

  • Hello bro thnx for information…my weight is 62 kg for my height5”10….I want to increase my weight but As I’m lactose intolerant whey protein does not suit me…plz suggest me some other protein

  • As a skinny guy You are perfectly right. I did this and I gained about 16 kg during the last year. At 180cm I was all my life at 58-60kg, but not anymore. The most important thing is commintment though, you need to stick to the plan. Gym, eat, sleep and the results will blow your mind…and your body. Still want to gain another 10 kg in the next year

  • 1) Increase carb intake.
    (carbs amount=Weight*4)

    2) Eat 5-6 meals a day.

    3) Do workout/ weight training.
    ( for gaining muscles and not fat)

    4) Eat more protein
    (protein=weight*2 grams)

    5) Consume Supplements
    (whey protein post workout)

    5) Sleep well
    (7-8 hours per day)

    6) Consume water more.
    (6-8 glasses per day)

  • the most most most important thing is to believe you can do it everyday. Tbh your mind set is like 50% of achieving the things you work for. ✌��

  • Congratulations but you were lean when u started and when you ended, and went from 67kg 147lbs to 84kg 185lbs in 8 months. Which means you gained 38lbs and stayed lean no one can do that even the most genetically gifted people. Everyone gains muscle slowly but you did not show pictures of yourself overweight which is what happens when u dirty bulk. Even On a clean bulk you could not gain that much in less than a year. Good advice tho but I don’t believe anyone can go from lean to 38lbs heavier lean in less than a year.

  • Yes finally someone who admits to having ‘shockingly bad appetite’ idk I can and do eat a lot but it’s more because of the mental side of getting the calories in. I personally do not enjoy eating excessively as many seem to be.

  • Bro i am from srilanka. Your videos have some good points. Thanks alot. I am thin amd want to gain weight and grow height. I am 21. Please give me some advice. Please

  • The shitty part is having a job where you literally burn 6000 calories a night and have virtually no time for your body to repair itself. I can’t seem to move a pound past 145 and have the appetite of a monster. Not to mention the gyms are closed and people are charging upwards of 6-700 dollars for DUMBBELLS online!

  • What do you think of lost a ton of weight using Custokebon Secrets? I see a lot of people keep on speaking about Custokebon Secrets.

  • I GOT 2KG OF LEAN MUSCLE MASS IN ONE MONTH!!! I simply visited website called Next Level Diet and they provided me with diet plan, training plan along with amazing fitness and nutrition tips. Believe me, it’s just amazing!!! #NextLevelDiet

  • Its still surprises me, how some people don’t know about Custokebon Secrets, even though many people get great result because of it. Thanks to my work buddy who told me about Custokebon Secrets, I’ve lost lots of weight with it without starving myself.

  • Guys. lost tons of weight does not need to be hard (I used to think it did). I will give you some advice now. Get a popular diet plan program called Custokebon Secrets (do a google search). Thanks to it I have lost a ton of weight. I should not even be speaking about it cause I do not really want lots of other guys out there running exactly the same game but whatever. I’m just in a great mood today and so I’ll share the wealth haha.

  • I used to be over 200 pounds at ages 13-15 then I did a thing where i lived in the wilderness 100 days and lived off the land mostly(boiled lake and stream water is the best and the more floaties in it the better just saying a tadpole or two never hurt anyone… i think lol) but after i got out i was 150 and i have never been able to gain any weight back so thank you! All us skinny guys have been saved!!!!

    Im 23 now so its been a long road lmfao

  • Nice video! Question, I have never lift anything but 10 lb dumbbells should I get a 100 lb barbell and start doing basic exercises? If so how long you think It will take to tone me? I only have 3 months before military bootcamp

  • You inspired me a lot with this video, I’ve hated how skinny I was my entire life and didn’t think it was possible to even grow, however a week ago I realised I can’t live with hating myself as much as I do and have increased the amount I’m eating and am monitoring it, going from eating less than a meal a day to all 3 full meals, and have been exercising everyday. Seeing your transformation gives me so much hope that I am not stuck this way, and your advice is really solid and is exactly what I’ve been looking for, thank you!! <3

  • I’ve been wanting to gain muscle for a really long time. I have never been fit but always wanted to. the last couple of months i’ve been trying to get into a stable workout schedule.

    I’m very very skinny and am struggling because i dont want to lose weight…

    Do you have any tips on how i can approach this best?