Bulking | Cutting | The Truth!!

  • Published: 19 March 2017
  • Put the science back in strength - athleanx.com/x/science
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    Bulking and cutting is one of the most popular methods of adding muscle fast, but does it work the way you hope it would? In this video, I’m going to show you how you can actually build muscle and burn fat at the same time and significantly change the look of your body by doing so. I will also cover some of the potential pitfalls on the way to the perfect bulk and cut that could be undercutting your end result.

    To start, it helps to discuss what the theory behind bulking and cutting is for putting on muscle. That discussion needs to start with a determination of what you ultimately want to look like at the end of your bulk and cut. If your goal is to wind up with nothing but pure lean muscle gain then you will have to identify that and understand that your cut is going to have to be precise and must be able to last for the duration. In other words, you will have to cut until every bit of excess body fat that you put on is no longer there, while making sure not to compromise any of the lean muscle mass you added in the process.

    If on the other hand you simply want to add “size”, for lack of a better term (meaning pack on partial amounts of lean muscle and body fat) then your goals and the practicality of the process would become much simpler to adhere to. For the purposes of this video and channel however, we are assuming that the end product of your bulk and cut would be to add pure lean muscle gains without body fat hiding what you have done.

    With this said, I argue that this whole process does not have to be segmented into a bulking phase and a cutting phase but rather can be achieved at once (with a significant impact on how you look and feel at the end). By being hypo caloric and maintaining a positive nitrogen balance you can definitely add muscle and burn fat at the same time, albeit at a slightly slower but much more consistent and maintainable rate.

    When the longevity of your appearance and gains is what is paramount, the alternative of spending half the year fat and a few months comfortable enough with your physique to take off your shirt is not an option. When you bulk and cut at the same time you can walk around 365 days a year looking your best while steadily accruing lean muscle year over year.

    The risk of bulking and then cutting is often that the adaptation to going into a sustainable hypo caloric diet becomes daunting and as soon as it cannot be maintained, the results are lost. Many people will enter into a bulk and never fully come out of it. There are many a gym filled with guys spending hours each week on cardio trying to reverse the effects of a long ago bulk gone wrong.

    If instead you focused on staying slightly hypocaloric while increasing your protein intake to support positive nitrogen balance needed to keep a net protein synthesis, you would find that you could add pure lean muscle more consistently. Now, this process will be a slightly slower one than trying to force your body to grow more quickly but the end result will be more sustainable and consistent.

    For a complete program that walks you through the process of eating foods you love while allowing you to lose fat if you desire while adding pure lean muscle, head to athleanx.com and get the ATHLEAN-X Training System. Learn to eat and train like an athlete and get gains that you can keep and proudly show off three hundred and sixty five days a year.

    For more videos on bulking and cutting, diet and how to get ripped and build muscle at the same time, be sure to subscribe to our channel here on RUclip at http://pedofolie.info/user/jdcav24
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Comments • 2 958

  • maGoH Labramonte
    maGoH Labramonte  21 hours back


    • Mohit Chauhan
      Mohit Chauhan  1 days back

      I'm very confused here. I need some good suggestions. I was 28 percent bf when I started lifting weights and I have cut down to 20 percent now. But my gym trainer is advising me to cut down to 15 percent at least and then do bulk. I have been in calorie deficit for like 8 months now while my protein intake has been good. So it's basically what Jeff said here. Calorie deficit + high protein. I understand that my trainer wants me to lose fat first and then work on muscle gain. But losing more fat is making me look weak bcoz I didn't already have good muscle mass. Nor I have not built any good visible muscle in 8 months. And I'm losing a lot of mass from my shoulders and arms which is making me look smaller by the day. I'm looking weak and smaller and I'm not liking it. My main intention was to build muscle with of course low fat.

      What should I do?
      Should I keep cutting to 15 percent bf at least and then bulk? Or

      Should I start bulking now and then may be do a quick cut for some fat that I might end up gaining?

      Quite honestly I don't think body recomposition is working for me. I'd really want to pack some muscle. I'm losing the motivation now.

      • RedSpaceBar
        RedSpaceBar  2 days back

        "some people bulk and never get out of it" Thats true, just look at KSI

        • Evan Saber
          Evan Saber  2 days back

          Why this guy remind me of chael sonnen

          • Tony Maximilian
            Tony Maximilian  4 days back

            I usually understand Jeff but wtf is he saying? 😂 So you can eat at a deficit but make sure to add a bit more protein??? What about eating at maintenance?

            • Noone
              Noone  5 days back

              What l realized when l was eating like Every Day 3000 3300kcal even more but almost not any ptotein l couldnt be even at 70kg now l eat like 2200 2000 1750 calories but alot ptotein to 200g even l can't go Lower than 70kg wanted cutt some fat but now my weight not goin down haha l guess l gaining muscle and losing fat, and l am not beginner

              • MonsterX
                MonsterX  6 days back

                what should I do for cutting chest ?

                • Fortress Europa
                  Fortress Europa  2 days back

                  Theres no way to spot reduce. Just lose bodyfat. You cant target belly or tits only to lose fat.

              • K Linn
                K Linn  6 days back

                he did not answer anything about topic

                • Slick
                  Slick  7 days back

                  If im fat and im 70kg should i bulk or cut im 13 yrs old

                  • David Sloan
                    David Sloan  1 weeks back

                    I am 10% body fat with a lot less muscle than Jeff, do I still do this or “bulk”

                    • SJ CC
                      SJ CC  7 days back

                      IMO do this

                  • Luis Flores
                    Luis Flores  1 weeks back

                    So, what should I do first? Bulk or cut?

                    • Andrey
                      Andrey  1 weeks back

                      I have a question: Can I take the useless fat out of my body and put it in my girlfriend's butt?

                      • UnsponsoredUnboxing
                        UnsponsoredUnboxing  1 weeks back

                        Dad bod vs. Lean bod .... hard choices to make here

                        • E.J. Leal
                          E.J. Leal  1 weeks back

                          Does Jesse have his own channel or maybe a video of his before and. After results

                        • Zetsuke4
                          Zetsuke4  1 weeks back


                          • Enrique Quinto
                            Enrique Quinto  1 weeks back

                            Absolutely what i NEEDED to see. I have been struggling between bulk and cut and this video sureely has motivated me. My body looks like the guy in the picture and i am definitely going to put on lean mass while still losing body fat. Thanks alot. Your videos are the best.

                            • whythenutyoubutt
                              whythenutyoubutt  2 weeks back

                              What do you think about being at a caloric surplus on lifting days and caloric deficit on cardio days?

                              • Todd James
                                Todd James  2 weeks back

                                Hi Jeff, could you do a video with an example diet (or your own), or a nutritional plan (8 weeks or so) detailing how to make sure you're in a positive nitrogen balance as you go further into a caloric deficit? Anyway man, absolutely killing it and I'm loving the videos!!

                                • Juan Medrano
                                  Juan Medrano  2 weeks back

                                  So low calorie but high protein

                                  • DaveE4
                                    DaveE4  2 weeks back

                                    in the wise words of bro science life: if you're not looking cut, tell them you're bulking. if you're not looking bulky, tell them you're cutting. if you're neither, then you're fucked

                                    • 1bigimpact
                                      1bigimpact  2 weeks back

                                      im confused lol are you trying to sell a program or make a video answering the questions?

                                      • Jonathan B Brooke Lyons

                                        You can do it well past 40. I'm 55, 6ft, 90kg. Over the past 4 months, I've maintained my weight but gone from 20% fat to 8.

                                        • Cool Night King
                                          Cool Night King  2 weeks back

                                          You're 42 ?? WOW !! You look like 30 at most man !!

                                          • Mr Epic
                                            Mr Epic  2 weeks back

                                            90 days. Fair do's.

                                            • DreyPH
                                              DreyPH  3 weeks back

                                              Bulking cutting means LEAN BULK

                                              • Fabian Tarantino
                                                Fabian Tarantino  3 weeks back

                                                I could stand there and take my shirt off 365 days of the year, but people would be screaming and throwing up.

                                                • Sanctus Unus
                                                  Sanctus Unus  3 weeks back

                                                  True fitness genius. Thanks again Jeff

                                                  • Ben Auker
                                                    Ben Auker  3 weeks back

                                                    ouch my ears!

                                                    • CardBrosUnion
                                                      CardBrosUnion  3 weeks back

                                                      Increase Protein, But What About Carbs?

                                                      • mahin rahman
                                                        mahin rahman  3 weeks back

                                                        Replace carbs with fibrous carbs and you'll be ok

                                                      • Dn Wy
                                                        Dn Wy  3 weeks back

                                                        Tells you in the program

                                                    • BEASTMASTER 64
                                                      BEASTMASTER 64  4 weeks back

                                                      his a believer??

                                                      • Unisa Bangura
                                                        Unisa Bangura  4 weeks back

                                                        Everything he said is me naturally. My metabolism is sky high. I can't stop yet burn the calories stupidity

                                                        • Handsome Dude
                                                          Handsome Dude  3 weeks back

                                                          Unisa Bangura How did you increase your metabolism though?

                                                      • Kurt Gabuya
                                                        Kurt Gabuya  4 weeks back

                                                        I dont know what people don't understand about this channel. Jeff has said he doesn't train bodybuilders and people come here looking for bodybuilder advice and saying that anything that doesn't fit their own opinion is "beginner shit". Well yeah congrats man you right this is beginners shit. 99% of the world aren't elite bodybuilders that need to put on dozens of pounds of muscle for a show. They're regular 9-5 workers or busy small business owners trying to take care of their health. You're really gonna try to hate on that because its not you? This is high quality information for those people who don't need the unnecessary complications of macros, calorie counting energy expenditure tracking and all that shit. No regular working person with a family has the time or energy to do any of that. Unless you're a bodybuilder of course then thats your job and you have every incentive and all the time to do all of that. Every damn day fitness has a quote of something like "90% of these fitness youtubers lives don't relate to you and most of you will never look like them" which is true. So if you're here trying to hate on people for trying to encourage other regular people to take care of their health 24/7 365. Without the unnecessary things that might discourage them. You need to ask yourself why you're so self conscious about your life choices that you want to hate on people for trying to be better.

                                                        • Camron CT
                                                          Camron CT  4 weeks back

                                                          hey jeff! can you do the DB tricep extesion with the hands at neutral (palms facing each other)?

                                                          • don't disturb me
                                                            don't disturb me  4 weeks back

                                                            This guy is the bruce lee in the world of traditional bodybuilding

                                                            • Anthony Kerry
                                                              Anthony Kerry  4 weeks back

                                                              So whoever understood give me q summary didn't understand at all

                                                              • don't disturb me
                                                                don't disturb me  4 weeks back

                                                                Dude i will try this out with stoppani shortcut to size , cardio everyday 20 mins, high protein diet

                                                            • Joe Buzz
                                                              Joe Buzz  4 weeks back

                                                              "Look at those bitch tits"- Jeff Cavaliere athleanx.com

                                                              • Alin Kibby
                                                                Alin Kibby  1 months back

                                                                I weighed 208 when I started cutting eating 1500 calories a day but I am now 175 and want to do body recomposition I have a lot of body fat still but a decent amount of muscle I have been eating 2300 calories a day now and work out 5 times a week I’ve started lifting for about 2 to 3 years will this “body recomposition” thing work for me someone please let me know I don’t wanna waste my time

                                                                • dwight00001
                                                                  dwight00001  1 months back

                                                                  Don't let idiots try to tell you something that you've proven we all believe in you and we all try to emulate what you're saying personal. Note there are going to be people who want you to fail because they are failures

                                                                  • Edward Castillo
                                                                    Edward Castillo  1 months back

                                                                    I started bulking and ended up with prehypertension.

                                                                    • Aydee Dzukrie
                                                                      Aydee Dzukrie  1 months back

                                                                      "Bitch tits" classic Jeff lmao

                                                                      • Boxman_Ninja08
                                                                        Boxman_Ninja08  1 months back

                                                                        3:43 So what Jeff is saying is to buy nitrogen gas and breathe in daily.

                                                                        • Mile High Dreamer
                                                                          Mile High Dreamer  1 months back

                                                                          I learn so much scientific information from watching Jeff’s video...”Bitch tits”

                                                                          • Atomic Apple
                                                                            Atomic Apple  1 months back

                                                                            So... Eat less (to lose extra fat) but make sure to eat hella protein? (To build muscle)

                                                                            • Jay W.
                                                                              Jay W.  1 months back

                                                                              LMFAOOOOOO he said “look at those bitch tits”

                                                                              • D'lish Donut
                                                                                D'lish Donut  1 months back

                                                                                Scott Herman Fitness says that you can't build muscle unless you are in a calorie surplus.

                                                                                • Daniel Villa
                                                                                  Daniel Villa  1 months back

                                                                                  So if u wanna bulk, eat more than ur burning. Can I still go to the gym and workout?? Am new but I wanna bulk but kinda getting confused.

                                                                                  • Daniel Villa
                                                                                    Daniel Villa  1 months back

                                                                                    jovani A alright cool, can I still workout while bulking?

                                                                                  • jovani A
                                                                                    jovani A  1 months back

                                                                                    Daniel Villa to bulk up you need more calories to build muscle and also more protein, but you also maybe adding some extra fat when bulking up.

                                                                                • Tous pour le FLE
                                                                                  Tous pour le FLE  2 months back

                                                                                  I believe what he said... I tried to bulk and couldn't cut after I gained a big amount of fat
                                                                                  Lean bulk is the best way to do it

                                                                                  • rs keeran
                                                                                    rs keeran  2 months back

                                                                                    When he said "This guy did this in 90 days" then i was like let's go the gym right now.........