Without a doubt, the best bulking advice I've ever received. Not just telling us how to improve, but explaining exactly why certain methods have the effect that they do. Really helpful thanks allot!
5:25 - I’d never thought of that. In my late 20s I got pretty fat (not bulking, just prioritizing career over fitness) and I developed allergies to grass, trees, dogs, all sorts of stuff. As I got back into shape the allergies all quietly went away.
Mr meadows i respect you so much..you are the most infotmative and genuine person in the indurstry..i really hope i could meet tou some day and train together..much love from greece!
Being happy and feeling good are totally different things. I feel happy at the moment of watching somebody on TH-cam doing full day of eating junk shit, 10,000 kcal or 20,000 wherefore. But I don’t feel good at all. I feel good when I watch informational videos from good channels on TH-cam like this one right here. Always get to learn something new from mountaindog. You got my respect
Hi John. It would be very interesting to see you do a series on 'working out around injuries', and tackling several episodes/areas: knees, elbows, shoulders etc. Which excercises to do and which to avoid. I know it's kind of a broad topic but it would be interesting to see how you treat this subject which is common in lifters.
Thanks very much Mr. MD&E! I was contemplating how to utilise a 12/16 hour fast into the bulk because of Insuline resistance and generally I prefer not being so much food centered throughout the day and thus the increase of 20% was a perfect suggestion for me to start. 😁💪🏾
Needed this video 9 weeks ago, I started at 72kg then went hard and stayed disciplined got to 90kg and felt fat. Dropped to 82kg and feel good at approx 20% bf and feel great
20% bf isn't the place to start a 20% calorie surplus they said some kind of visible abs this would be anywhere from 9 to 14%bf (person dependant) So I'd cut down even more if I was you
@@samjohnson97 yeah I am, currently can see my top 2 abs, starving myself here and there to lose a bit more and eating 2 less meals a day ( eating 5) was at 7.
Thanks John & your very knowledgeable guest, I made the same mistakes on bulking before & a lot of people I know thinks getting big muscle is through eating. But I discover I was still able to build more muscle just eating at maintenance, because I worked out harder & more frequently now all the nutrient was absorbed by the muscles during recovery & nothing was wasted & my body fat lowered & I became more vascular & showed more striations too. I never liked force feeding myself anyway, a bulging stomach is very uncomfortable.
So many valid points, especially on the nutritional content of the food you're trying to consume. It's easier to eat more when you feel healthier and not feeling slow, bogged under and feeling like crap.
I'm the heaviest I've been in years currently at 224lbs, got a tiny power belly currently but it's all good lol. This time last year I was hovering around 185-190, now I'm sitting 215-225 depending on my snacking lol . January will be my 4th anniversary of stepping in a gym for the first time!
I am definitely guilty of this. I hope to change this while working with a nutrition coach. Last bulking cycle I did I put on about 40lbs, some fat, some muscle. Once the cycle was over I lost about 15lbs of BF. however I have never been that lean. Things are going to change this year.
Funny you mentioned colitis lol I got uc when I was 23 after gaining about 20 lbs in a really short time from only weight 130 most of my adolescents and into my early adulthood. After that I slowly put on another 50 lbs over the course of 2 years and just cut 20 lbs doing a slow deficit. 23 year old shouldn't have uc it was the most painful experience of my life and I told myself I'm never going through that again. Just goes to show just because you're young doesn't mean you're immune to things you'll experience later in life, stay healthy and wealthy y'all
This goes back to the old adage of keeping things in moderation. Keep your caloric surplus within reason so it is not hard to lose the lard when it's time so you can hold on more of the gains
U forgot to mention aromatase (enzyme which is converting androgens to estrogen). Adipose tissue contain aromatase, which indirect mean less muscle gains.
Love the video!can you do a video on people eating too much protein and damage it can cause and whats the optimal about for natural vs enhanced thank you!
I am 100 kg right now and I do not feel fat. I am still lean and strong. I think the quality of the food plays a huge role. I never eat out and junk food is a no no for me. I cook all my meals myself well unless if I am with my wife and even then I eat 2 meals less than I do when in Europe where I go to uni.
I'm finding this very interesting. I'd love to talk to John and find out how he discovered the link between ulcerative colitis and bodybuilding. I was diagnosed with ulcerative colitis this year and it was absolute hell and all the doctors could tell me was that it was probably genetic and a combination of environmental factors but I knew it probably had more to do with the massive amount of weight I gained from lifting heavy weights and bodybuilding and trying to bulk up as much as possible basically forcing myself to eat 4 heavy meals a day no matter what and always beating myself to a pulp in the gym. I was Always fatigued and chronically inflamed. I looked more fat than muscular and eating lots of food became sort of an OCD type of thing. Then I got colitis... I saw some stuff on TH-cam about other bodybuilders who also had colitis but no one has ever made the connection... John can u please tell us your story and how u learned this??
I have UC and I am doing a bulk. I know that resistance training and exercise in general has been good for my UC, and is known to be (and bone density which is linked). My UC predates my fitness journey (I used to drink too much, smoke, and take lots of prednisolone). Now, my brother has UC too and he neither does strength training nor did he drink, smoke etc. I really think it is genetic, although a high calorie diet with a lot of fibre may be a stressor. I am at around 3400 calories and what I've found is it isn't enough of a surplus because I think the UC means I don't absorb all the nutrients/calories (I am 5'8 and 65kg so maintenance with heavy training should be 2900). So I am looking at bumping it up. Your comment worries me a little as I get cramps more after a lot of food (so I guess I need to eat more calorie dense food, but which isn't as 'clean'). I also don't train abs - it just messes with my intestines...
@@timpostle3969 I'm on remicade now so no more flare-ups but I still get mild inflammation and UC symptoms .. I don't think that ever goes away no matter what medicine you take. I get injections every 8 weeks. As far as the bodybuilding stuff goes ... I can say for a fact that losing weight definitely helped. I do believe UC is strongly genetic as well, because not all bodybuilders or fat people end up with colitis, all I can suggest is that it doesn't help being overweight and binge eating chronically, it's probably a contributing factor. And yes when I get inflammation in my colon it presents itself as groin pain when doing ab work or deadlifting but you shouldn't let that deter you. Definitely should still do abs and deadlifts just watch your weight and what you put in your body. Stay away from sugar and processed junk and limit dairy
2:43 fat belly starts a catabolic response though cortisol receptors in the belly, sides, love handles. You need to stay in a margin, that every morning after training you have not added more fat. You may look a little fatter after eating during the day, thats ok when you are bulking, but the real test is what you look like after training. Stay in a manageable grove.
Hey john you should make a video on kidney beans,black beans and other high calorie/ fiber foods . I watched your video on not counting fiber in macros , I have always tried to not eat beans because there’s a lot of calories and super high carbs but I know there is resistant starch an other blood sugar control properties to them. Maybe you could elaborate on these types of foods
That sounded more like one big reason than 4 to me, maybe I wasn't paying good enough attn, but what I was hearing was not to go into too high of a caloric surplus...
I think this video is great, but I am really missing one thing: PROTEIN. Maybe it’s just me, but this one is a lethal one. Yes, the trigger that makes you grow is your workout, but if you don’t get enough protein - no gainz added then.
I just finished a dirty bulk. I faced all of the negative side effects you guys listed here. I love to lift and I've been practicing Kung Fu for 7 years now. But now I'm too fat to kick! My Sifu is like, "What the f#$%, man?! It's like you are back to being a beginner!" Welp... time to start cutting!
I'm a skinny guy trying to bulk and build muscle .. but I just seem to be getting a fatter stomach. And no gains . I been training 4 month .dumbbells only cos that's all I got
Insulin sensitivity is so overrated and only few predisposed people will suffer that. I was on bulk for 3 years straight and my experience was all the opposite. Once I hit my set point my body started to build more muscle and less fat. I actually get almost only fat when transition from a low bf to bulk when in theory my insulin sensitivity should be at the best. If you suffer insulin sensitivity fasting is one of the best way to restore it but total kcal especially carbs are still the most important factor so fasting and bulking are not going anywhere. My tip is to stay at around 300/500kcal surplus constantly and you will not have problems with insulin even after years
Hey John love your content. However I just wanted to make a quick correction. Insulin sensitivity is the ability of the body to store nutrients into either fat or muscle. Therefore to imply that insulin sensitivity only has to do with the storing of nutrients into muscle is a tad misleading. What ultimately determines where said carbohydrates get stored is energy balance at the end of the day. Where insulin resistance becomes an issue is that it makes storing nutrients problematic - period. In fact what ends up happening is that the body can no longer adequately store nutrients into the fat cell (when excess calories are eaten). When this happens the body begins to store fat ectopically such as viscerally, in the organs and so on. Some people incorrectly assume that insulin resistance leads to more fat storage - the opposite is actually true. You have to be highly insulin sensitive to store excess energy both in muscle cells and in fat cells. It really all comes down to an individuals PFT (personal fat threshold) which is their ability to continually store fat (to a certain point). Once that personal fat threshold is reached a person becomes insulin resistant. This threshold is different for everybody and explains why you have very lean people who are insulin resistant and also obese people who are absolutely metabolically fine.
yea I definitely could have explained that better. I think the net message people should get too on setting up nutrition is you absolutely deposit more nutrients into muscle cells around training due to insulin and non insulin mediated glute 4 translocation...people would do much better just putting most of the carbs around training...
@@praba991ify Because they have a lower personal fat threshold - in other words they have a very limited ability to store excess energy in adipose tissue. These very lean T2 diabetics are essentially on the lipodystrophy spectrum.
@@mountaindog1 indeed! I agree completely. I'm a huge fan of all your content and all you do, and I appreciate the effort you put into it all. Thanks for everything John!
20% above your maintenance calorie intake eh... sounds like a plan... tons of ppl are bulking with a lot more than that... me as well i think taking a few too many calories not much more.. time to break out the old calculator again haha.
I think that surplus can vary quite a bit from person to person. At my first half year i could get away with about... lets say 4-500 cal surplus, after wards it went down like 50-100 cals every half year. Now I can only consume about 50-100 cals of a surplus, or maybe just gaintaining. I'm not super talanted at musclebuilding, also i'm not one of those "i ate a 7000 cals, so i just speed up my metabolism" guys, so I gain fat quite easly. One other thing: When ever I try to create a surplus, or even maintenance calories after a cut, my body just won't accept it, I grow fat right way (probably because of the testosterone defficiency that comes with the cutting). So first I must give it a few weeks to recover, and slowly add the calories back. But again, this is just my experience.
What about us that eat a bit extra no matter the surplus percentage being 10% or 20 % and put on fat versus muscles? And how necessary is cardio when bulking to help in reducing fat and converting muscle?
you want to build muscle? stay on a consistent caloric intake, make sure your taking in your protein daily, learn how to perform each exercise so you can properly engage the muscle correctly with a great mind to muscle connection, eat well and don't eat past 200-400 caloric intake over your maintenance and get sleep. to this for a number of years and you'll have your body. You simply don’t need to bulk to gain muscle.
Pretty good video, like the Parts about health. But bulking as a advanced lifter Who has more than 3 years experience of Lifting bulking CAN(only "can" people, pls dont agro At me yet) be pretty useless. Because you wont grow as much anymore like the First 1-2 years if you did everything right. For example you gain 20lbs of fat in exchange for only maybe a pound of muscle more a year, than you could lose half a pound of muscle during your following cut. For ME its the best way to maintain my weight along with slow cuts. After all this video is about Bodybuilding And we all know that you can choose to go all the way or staying natural, everybody is free to choose what they like no Problem with that. Big ups to john and Eugene for explaining how to properly bulk, love your Channel @mountaindog1.
Bulking right now, and I tend to still follow the 85% clean, 15% treat rule--just a bit more treat than I would if on a cut. Not too drastic of a surplus, and if I feel myself getting too bloated, I'll do a minicut. Still do cardio (walking every day), train hard, and make sure my lifts are going up so my body earns and uses those extra calories. I want to do a show next year, so lets hope this bulk helps!
john Barra It is whatever works! Start with 2500 +/-100 for 2 months and see what your body does. Adjust from there. Don’t let one week of a weight spike or dip scare you!!!
I listened it and sounded to .e he said "shape" to me!! It did sound like shame the second time too funny!! FFTARTAGLIA 🙏💪🔥❤ always praying strong fire in your heart
комиссар из чики брики I think you can if you have a fast enough metabolism but it’s very tedious and most likely isn’t able to be done without a coach that knows what he is doing .
Depend on age and if you are coming off a training break longer than something like 3-4 months not totally sure but I’m 18 and I dropped 40 pounds of fat and built a good amount of muscle so it is possible but depends on a lot of things
The mistake i made in my last bulk was eating too much fiber. I was eating a lot of brown rice and taking 6 or more dumps a day because of that LoL. That bulk was not fun
Guys, Tanks for the video again. My name is Arnold, Im Dutch, I have a question: How to eat, if you can't training, because of an accident? I got a week ago, a racebike/puchbike accident, some in font of me lost his little bikepump, got in front of my frondweel, at 42km/h. I can't walk at the moment, sitting is what I do, to recover wil take 6-7 weeks. Normaly I go 5 day a week to the gym, and walk a lot to. But now I can't do anything, what is your advice how and what to eat, to not get fat, and dont lose to much muscles. I love Australia, I have lived for 10 years in Adelaide. Thanks Guys 💪💪
I am still trying to figure out why I am getting a big belly, I am 5’3 51 years old, eat 2 meal a day 2 beef patty, brocoli, une cup of cottage cheese, mineral water, protein bar . After training one cup of cottage cheese and a protein bar . I am Getting so fat , started about 6 months ago , ex. bench 250-270lbs , leg press 910 lbs . Looks like I have a huge beer belly , and I don’t drink 😭😭 why am I fat ?
Before i started weighing my food i was eat 100g protein per meal with 200g of carbs i realized 1 thigh at 4oz is 25g protein but it weighed 8oz on scale which is 50g protein from just 1 thigh i went so hard in gym wanting to do 5 plates of 45 i got so depressed i was verge of buying steroids cause i find myself being invisibly, indirectly bullied verbally and body awareness wise
For the rest of our Vegas videos click the link th-cam.com/play/PLNAUreWTt_SjMA_5fXAipb5zzhybz5F4y.html
I forgot to lift while bulking
😂😂
So you belong to 99,99% of the people.
🤣🤣🙌
@@some_gadgie
Bruhhh
@@AnthonyVenmans of Americans* lol
John always has the coolest shirts
Without a doubt, the best bulking advice I've ever received.
Not just telling us how to improve, but explaining exactly why certain methods have the effect that they do.
Really helpful thanks allot!
I need to show a couple of powerlifters at my gym this video. Because they look about 14 months pregnant.
Pure gold John! Arnold's maxim of "stay hungry" still applies!!
5:25 - I’d never thought of that. In my late 20s I got pretty fat (not bulking, just prioritizing career over fitness) and I developed allergies to grass, trees, dogs, all sorts of stuff. As I got back into shape the allergies all quietly went away.
Thanks guys another great video. Could listen to Eugene all day when he starts talking about the immune system, inflammation, cytokines etc .
Mr meadows i respect you so much..you are the most infotmative and genuine person in the indurstry..i really hope i could meet tou some day and train together..much love from greece!
Being happy and feeling good are totally different things.
I feel happy at the moment of watching somebody on TH-cam doing full day of eating junk shit, 10,000 kcal or 20,000 wherefore. But I don’t feel good at all.
I feel good when I watch informational videos from good channels on TH-cam like this one right here. Always get to learn something new from mountaindog. You got my respect
Hi John. It would be very interesting to see you do a series on 'working out around injuries', and tackling several episodes/areas: knees, elbows, shoulders etc. Which excercises to do and which to avoid. I know it's kind of a broad topic but it would be interesting to see how you treat this subject which is common in lifters.
Carlo R. Yes! I am trying to work around an injured elbow, and it’s very difficult.
@@reneee.6076 me too. Dealing with golfer's elbow since 1 year and recently with a torn meniscus.
Carlo R. One year?! Oh, gosh, I am sorry to hear that.
Carlo R. Stop playing golf :)
@@jjw4600 hahaha I'm dying 😂😂😂😂
John deserves millions of more subscribers!
Thanks very much Mr. MD&E!
I was contemplating how to utilise a 12/16 hour fast into the bulk because of Insuline resistance and generally I prefer not being so much food centered throughout the day and thus the increase of 20% was a perfect suggestion for me to start. 😁💪🏾
Great advice here.. well said
Thanks, John
Did some training with Eugene in Melbourne. He is an absolute champion trainer
Great to see you guys working together ✊
Needed this video 9 weeks ago, I started at 72kg then went hard and stayed disciplined got to 90kg and felt fat. Dropped to 82kg and feel good at approx 20% bf and feel great
20% bf isn't the place to start a 20% calorie surplus they said some kind of visible abs this would be anywhere from 9 to 14%bf (person dependant)
So I'd cut down even more if I was you
@@samjohnson97 yeah I am, currently can see my top 2 abs, starving myself here and there to lose a bit more and eating 2 less meals a day ( eating 5) was at 7.
How tall are you ?
@@Dawarlord34 6ft
Awesome video, wish it was longer. But really informing.
I've been bulking for 15yrs!!!!!!!
permabulk
Thanks John & your very knowledgeable guest, I made the same mistakes on bulking before & a lot of people I know thinks getting big muscle is through eating. But I discover I was still able to build more muscle just eating at maintenance, because I worked out harder & more frequently now all the nutrient was absorbed by the muscles during recovery & nothing was wasted & my body fat lowered & I became more vascular & showed more striations too. I never liked force feeding myself anyway, a bulging stomach is very uncomfortable.
So many valid points, especially on the nutritional content of the food you're trying to consume. It's easier to eat more when you feel healthier and not feeling slow, bogged under and feeling like crap.
Really good information and that’s an important topic!
👍
I'm the heaviest I've been in years currently at 224lbs, got a tiny power belly currently but it's all good lol.
This time last year I was hovering around 185-190, now I'm sitting 215-225 depending on my snacking lol . January will be my 4th anniversary of stepping in a gym for the first time!
Did you not take anything from the video😂 (no power belly) (no low nutrient snacking)
Another great video. Thanks a lot John!
Thank you for this!!
Best channel, all time ✌️
Eugene love that Bruce Lee shirt brother!!
I am definitely guilty of this. I hope to change this while working with a nutrition coach. Last bulking cycle I did I put on about 40lbs, some fat, some muscle. Once the cycle was over I lost about 15lbs of BF. however I have never been that lean. Things are going to change this year.
Thanks john. 💎
Funny you mentioned colitis lol I got uc when I was 23 after gaining about 20 lbs in a really short time from only weight 130 most of my adolescents and into my early adulthood. After that I slowly put on another 50 lbs over the course of 2 years and just cut 20 lbs doing a slow deficit. 23 year old shouldn't have uc it was the most painful experience of my life and I told myself I'm never going through that again. Just goes to show just because you're young doesn't mean you're immune to things you'll experience later in life, stay healthy and wealthy y'all
Solid information fellas, it's not falling on death ears. Thanks for sharing!
Add a pinch of Turmeric to every meal to help avoid the inflammation. Thanks for uploading 👍
Your knowledge of nutrition, the body, food and how it impacts the body is remarkable to me👍👍
Thanks for the info John.
thank you
Awesome Masters of the universe shirt. A bodybuilders snake mountain should absolutely be called swole mountain
Nice T shirt. Very Skeletor-esque 👍
true wisdom
Leave it to mountaindog to fly his good buddy out all the way from Australia just for this awesome vid!Cheers from California 😎
he was already here...but he's still my buddy :)
"We hijacked it, we saved a lot of money" Stay financially sound, John!
This goes back to the old adage of keeping things in moderation. Keep your caloric surplus within reason so it is not hard to lose the lard when it's time so you can hold on more of the gains
Awesome video!! Great content!! I’m for sure going to be binge watching all your video 😆
Eyy, Im early. Could you do easy QUICK heathy meals or something next?
2Black steak and eggs!
Great videos
Nutrition. So important.
U forgot to mention aromatase (enzyme which is converting androgens to estrogen). Adipose tissue contain aromatase, which indirect mean less muscle gains.
Love the video!can you do a video on people eating too much protein and damage it can cause and whats the optimal about for natural vs enhanced thank you!
Porn addict cookies cutter
Rest in peace john. Cant believe this has happened
I've noticed I start having issues with eczema when I get heavy in the off season. When I'm lean, no issues.
I am 100 kg right now and I do not feel fat. I am still lean and strong. I think the quality of the food plays a huge role. I never eat out and junk food is a no no for me. I cook all my meals myself well unless if I am with my wife and even then I eat 2 meals less than I do when in Europe where I go to uni.
Have you made a video about "how to increase insulin sensitivity"?
Bulking is life.
I'm finding this very interesting. I'd love to talk to John and find out how he discovered the link between ulcerative colitis and bodybuilding. I was diagnosed with ulcerative colitis this year and it was absolute hell and all the doctors could tell me was that it was probably genetic and a combination of environmental factors but I knew it probably had more to do with the massive amount of weight I gained from lifting heavy weights and bodybuilding and trying to bulk up as much as possible basically forcing myself to eat 4 heavy meals a day no matter what and always beating myself to a pulp in the gym. I was Always fatigued and chronically inflamed. I looked more fat than muscular and eating lots of food became sort of an OCD type of thing. Then I got colitis... I saw some stuff on TH-cam about other bodybuilders who also had colitis but no one has ever made the connection... John can u please tell us your story and how u learned this??
I have UC and I am doing a bulk. I know that resistance training and exercise in general has been good for my UC, and is known to be (and bone density which is linked). My UC predates my fitness journey (I used to drink too much, smoke, and take lots of prednisolone). Now, my brother has UC too and he neither does strength training nor did he drink, smoke etc. I really think it is genetic, although a high calorie diet with a lot of fibre may be a stressor. I am at around 3400 calories and what I've found is it isn't enough of a surplus because I think the UC means I don't absorb all the nutrients/calories (I am 5'8 and 65kg so maintenance with heavy training should be 2900). So I am looking at bumping it up. Your comment worries me a little as I get cramps more after a lot of food (so I guess I need to eat more calorie dense food, but which isn't as 'clean'). I also don't train abs - it just messes with my intestines...
well I do the odd pallof press (static)
@@timpostle3969 I'm on remicade now so no more flare-ups but I still get mild inflammation and UC symptoms .. I don't think that ever goes away no matter what medicine you take. I get injections every 8 weeks. As far as the bodybuilding stuff goes ... I can say for a fact that losing weight definitely helped. I do believe UC is strongly genetic as well, because not all bodybuilders or fat people end up with colitis, all I can suggest is that it doesn't help being overweight and binge eating chronically, it's probably a contributing factor. And yes when I get inflammation in my colon it presents itself as groin pain when doing ab work or deadlifting but you shouldn't let that deter you. Definitely should still do abs and deadlifts just watch your weight and what you put in your body. Stay away from sugar and processed junk and limit dairy
Great video sir keep up the good work boss
I miss you john. I learned a lot from you! RIP
2:43 fat belly starts a catabolic response though cortisol receptors in the belly, sides, love handles. You need to stay in a margin, that every morning after training you have not added more fat. You may look a little fatter after eating during the day, thats ok when you are bulking, but the real test is what you look like after training. Stay in a manageable grove.
Love the Jeet Kune Do shirt!!
Hey john you should make a video on kidney beans,black beans and other high calorie/ fiber foods . I watched your video on not counting fiber in macros , I have always tried to not eat beans because there’s a lot of calories and super high carbs but I know there is resistant starch an other blood sugar control properties to them. Maybe you could elaborate on these types of foods
Good rule of thumb: Gaining weight will always add muscle, but not the MOST muscle.
That sounded more like one big reason than 4 to me, maybe I wasn't paying good enough attn, but what I was hearing was not to go into too high of a caloric surplus...
I think this video is great, but I am really missing one thing: PROTEIN. Maybe it’s just me, but this one is a lethal one. Yes, the trigger that makes you grow is your workout, but if you don’t get enough protein - no gainz added then.
Awesome video as usual you make things easy to understand thanks for sharing your knowledge and your gift God bless 🙏🏻
welcome!
What are some good ways to monitor insulin sensitivity to make sure it remains at a good level?
I just finished a dirty bulk. I faced all of the negative side effects you guys listed here. I love to lift and I've been practicing Kung Fu for 7 years now. But now I'm too fat to kick! My Sifu is like, "What the f#$%, man?! It's like you are back to being a beginner!" Welp... time to start cutting!
Awesome channel! A lot of information! 👏
Could you make a video explaining why dairy is too bad in pre contest?
Thanks
“Alright hi everybody” perfect intro bro love your channel
This is very informative, thank you
you bet
I'm a skinny guy trying to bulk and build muscle .. but I just seem to be getting a fatter stomach. And no gains . I been training 4 month .dumbbells only cos that's all I got
thoughts on fasting and bulking? mainly regarding maintaining insulin sensitivity.
Insulin sensitivity is so overrated and only few predisposed people will suffer that. I was on bulk for 3 years straight and my experience was all the opposite. Once I hit my set point my body started to build more muscle and less fat. I actually get almost only fat when transition from a low bf to bulk when in theory my insulin sensitivity should be at the best. If you suffer insulin sensitivity fasting is one of the best way to restore it but total kcal especially carbs are still the most important factor so fasting and bulking are not going anywhere. My tip is to stay at around 300/500kcal surplus constantly and you will not have problems with insulin even after years
@@denyxrunner i think ure confusing insulin sensitivity (a good thing) with insulin resistance (a bad thing)
Hey John love your content. However I just wanted to make a quick correction. Insulin sensitivity is the ability of the body to store nutrients into either fat or muscle. Therefore to imply that insulin sensitivity only has to do with the storing of nutrients into muscle is a tad misleading. What ultimately determines where said carbohydrates get stored is energy balance at the end of the day. Where insulin resistance becomes an issue is that it makes storing nutrients problematic - period. In fact what ends up happening is that the body can no longer adequately store nutrients into the fat cell (when excess calories are eaten). When this happens the body begins to store fat ectopically such as viscerally, in the organs and so on. Some people incorrectly assume that insulin resistance leads to more fat storage - the opposite is actually true. You have to be highly insulin sensitive to store excess energy both in muscle cells and in fat cells. It really all comes down to an individuals PFT (personal fat threshold) which is their ability to continually store fat (to a certain point). Once that personal fat threshold is reached a person becomes insulin resistant. This threshold is different for everybody and explains why you have very lean people who are insulin resistant and also obese people who are absolutely metabolically fine.
So why do skinny People have insulin resistance
yea I definitely could have explained that better. I think the net message people should get too on setting up nutrition is you absolutely deposit more nutrients into muscle cells around training due to insulin and non insulin mediated glute 4 translocation...people would do much better just putting most of the carbs around training...
@@praba991ify Because they have a lower personal fat threshold - in other words they have a very limited ability to store excess energy in adipose tissue. These very lean T2 diabetics are essentially on the lipodystrophy spectrum.
@@mountaindog1 indeed! I agree completely. I'm a huge fan of all your content and all you do, and I appreciate the effort you put into it all. Thanks for everything John!
20% above your maintenance calorie intake eh... sounds like a plan... tons of ppl are bulking with a lot more than that... me as well i think taking a few too many calories not much more.. time to break out the old calculator again haha.
That big lenny pose thumbnail
it piss
@Sergio Georgini lennyism, for non-cookie cutters
Your Tee! ...I need one
Whats your thoughts on over training. Idk if you have a video on it or not. Thanks
Great video guys !
My only question is how much of my bulking calories can come from dirty foods?
Is 200 calories a day too much?
90/10 rule
I think that surplus can vary quite a bit from person to person.
At my first half year i could get away with about... lets say 4-500 cal surplus, after wards it went down like 50-100 cals every half year. Now I can only consume about 50-100 cals of a surplus, or maybe just gaintaining. I'm not super talanted at musclebuilding, also i'm not one of those "i ate a 7000 cals, so i just speed up my metabolism" guys, so I gain fat quite easly.
One other thing: When ever I try to create a surplus, or even maintenance calories after a cut, my body just won't accept it, I grow fat right way (probably because of the testosterone defficiency that comes with the cutting). So first I must give it a few weeks to recover, and slowly add the calories back.
But again, this is just my experience.
The Dynamic Duo.!!
I’m currently bulking at 3,100 calories started in May of this year I’ve made lots of gains love it
Just don't bulk too hard try and get your maintenance calories to increase by adding a small surplus over time
After seing a recent Larry Wheels video about his new regime, I think he should really listen to that XD
Why don't you use white board behind you?
What about us that eat a bit extra no matter the surplus percentage being 10% or 20 % and put on fat versus muscles? And how necessary is cardio when bulking to help in reducing fat and converting muscle?
will i need to still workout if i will implement the mini diet?
Sir, can you do videos on how to get a big neck?
you want to build muscle? stay on a consistent caloric intake, make sure your taking in your protein daily, learn how to perform each exercise so you can properly engage the muscle correctly with a great mind to muscle connection, eat well and don't eat past 200-400 caloric intake over your maintenance and get sleep. to this for a number of years and you'll have your body. You simply don’t need to bulk to gain muscle.
Hey John, what's the best way to figure out someone's maintenance calories?
Pretty good video, like the Parts about health.
But bulking as a advanced lifter Who has more than 3 years experience of Lifting bulking CAN(only "can" people, pls dont agro At me yet) be pretty useless.
Because you wont grow as much anymore like the First 1-2 years if you did everything right. For example you gain 20lbs of fat in exchange for only maybe a pound of muscle more a year, than you could lose half a pound of muscle during your following cut. For ME its the best way to maintain my weight along with slow cuts.
After all this video is about Bodybuilding
And we all know that you can choose to go all the way or staying natural, everybody is free to choose what they like no Problem with that. Big ups to john and Eugene for explaining how to properly bulk, love your Channel @mountaindog1.
Anyone know where I can get that shirt? 🔥
Bulking right now, and I tend to still follow the 85% clean, 15% treat rule--just a bit more treat than I would if on a cut. Not too drastic of a surplus, and if I feel myself getting too bloated, I'll do a minicut. Still do cardio (walking every day), train hard, and make sure my lifts are going up so my body earns and uses those extra calories. I want to do a show next year, so lets hope this bulk helps!
Did you ever do a show? @guitarkoala5
What is a good way to decide how many calories I need for maintenance? Is it the TDEE calculator or...? Thanks 😀
john Barra It is whatever works! Start with 2500 +/-100 for 2 months and see what your body does. Adjust from there. Don’t let one week of a weight spike or dip scare you!!!
Use the symetric strength calculator
at 4:25 when they were talking about an acceptable level of body fat I thought he said, "but there should be a degree of shame."
🤣🤣🤣🤣🤣
I listened it and sounded to .e he said "shape" to me!! It did sound like shame the second time too funny!!
FFTARTAGLIA 🙏💪🔥❤
always praying strong fire in your heart
Can we gain muscle while losing belly fat John?
mr frank LMFAOOO
Only if you use gear
комиссар из чики брики I think you can if you have a fast enough metabolism but it’s very tedious and most likely isn’t able to be done without a coach that knows what he is doing .
Depend on age and if you are coming off a training break longer than something like 3-4 months not totally sure but I’m 18 and I dropped 40 pounds of fat and built a good amount of muscle so it is possible but depends on a lot of things
Zubair Ahmed if your a new lifter or on performance enhancing drugs yeah mate, if your an experienced natty lifter your stuffed lad
The mistake i made in my last bulk was eating too much fiber. I was eating a lot of brown rice and taking 6 or more dumps a day because of that LoL. That bulk was not fun
Too much shit?
6!?! Good Lord man
@@christiansanchezplasencia5882 yeah
Guys, Tanks for the video again. My name is Arnold, Im Dutch, I have a question: How to eat, if you can't training, because of an accident? I got a week ago, a racebike/puchbike accident, some in font of me lost his little bikepump, got in front of my frondweel, at 42km/h. I can't walk at the moment, sitting is what I do, to recover wil take 6-7 weeks.
Normaly I go 5 day a week to the gym, and walk a lot to. But now I can't do anything, what is your advice how and what to eat, to not get fat, and dont lose to much muscles. I love Australia, I have lived for 10 years in Adelaide. Thanks Guys 💪💪
Just curious - how would this affect a type 1 diabetic ?
16/8 on bulk and 20/4 on cutting and moving to omad for final cutting., play with macros...
Yes, when I was getting ready for a show my coaches got me way too fat- a learning experience.
I am still trying to figure out why I am getting a big belly, I am 5’3 51 years old, eat 2 meal a day 2 beef patty, brocoli, une cup of cottage cheese, mineral water, protein bar . After training one cup of cottage cheese and a protein bar . I am
Getting so fat , started about 6 months ago , ex. bench 250-270lbs , leg press 910 lbs . Looks like I have a huge beer belly , and I don’t drink 😭😭 why am I fat ?
I forgot to bulk while bulking
Before i started weighing my food i was eat 100g protein per meal with 200g of carbs i realized 1 thigh at 4oz is 25g protein but it weighed 8oz on scale which is 50g protein from just 1 thigh i went so hard in gym wanting to do 5 plates of 45 i got so depressed i was verge of buying steroids cause i find myself being invisibly, indirectly bullied verbally and body awareness wise