If your maintenance is 2700, adding on 5% for a slow bulk, 135 cals seems minuscule. Easy to overshoot my daily steps or not weigh all my food precisely and end up at maintenance cals instead of bulking cals. 10-12% is better imo, need to stay in a surplus
Bulking is hard mentally when you have struggled with body image issues your whole life and all your fat goes to your belly cause of your genetics. However, bulking is the only way to consistently gain muscle mass. Im currently bulking as i wear jackets basically all day where i live and i will be wearing them for another 4 months so I am using this excuse to cover up my fat belly and potato sack shaped body and fully committing to a bulk
Not sure if this relates to you, but I have bulked hard, hated myself then cut multiple times, but now I am just trying to eat as healthy as I would when cutting, only with a bit more calories. The fat doesn’t go to my stomach anymore as I thought I had poor genetics. Feels like it’s more evenly distributed. No science to back this up, just a personal observation. As long as I know I’m hitting my macros and eating healthy, I know I am taking care of myself
@@LaikenBailey I mean everybody got to eat, but I respect it when people plug there own stuff at a reasonable amount, 4 total sponsors (1 including themselves) is crazy at 13min
The only problem with the slow bulk approach is that you need to be very meticulous about nutrition. It's very easy to over or undershoot calories by multiple hundreds. I prefer more of a broad brushstroke approach - bulk hard and cut hard, within reason of course. It might not be optimal, but is much less mental bandwidth and obsessiveness if you want to make gains but also have other things going on in life. Progress is progress regardless.
Agreed. Tracking is pretty annoying and while I'll do it very accurately in a cut, I hear ya that on a bulk just making sure I'm in a surplus is good enough for me. If I had a personal chef, sure, longterm lean bulk sounds good. But when I'm constantly going to my in-laws for dinner or my wife makes a delicious meal, to try and dissect it and weigh it just seems a little offensive haha. Based on tracking for years, I can usually have a pretty good degree of confidence that I'm in a surplus even when I don't track. That's good enough for me, even though cutting is a pain. I'm not saying to go crazy dirty bulk. But rather, okay I maintain eating about an X diet, today I'll eat en extra Y and Z and that'd put me roughly in a surplus.
I wish I could do a year bulk but I did a previous 42 year long bulk. I’ve maingained for the last 8 months. I’ve stayed 270lbs and my lifts have doubled in weight. I’m going to institute mini cuts and lose 25 pounds slowly over 2025. That’s my plan. What’s yours?
As a 17 year old, I just finished a lean bulk for all of 2024 (while tracking nutrition and weight), and increased from ~75kg to 90kg while only gaining minimal fat.
I just got done with a 3 month cutting phase & although I was happy with my body fat percentage, I wasn’t happy with the amount of muscle (or lack thereof) that I had. Now, after a few weeks into a bulking phase, my mind is telling me to stop eating so much because of the fat gain I am noticing. I have to remind myself constantly that although my body fat may be increasing, so is my strength, recovery, & muscle mass. It is every bit of mental as it is physical. Gotta stay committed to the bulk!
That's the thing, he's still young hes only 25 so hes young enough to where his Testosterone can allow him to recover and gain muscle mass quickly, can this work for guys over 40? Can you still bulk?
@@ellisthejerk8018 testosterone does not go down as you get older unless you have an unhealthy lifestyle. i'm 46 and not on TRT and my testosterone is actually higher than it was in my 20s. i'm currently bulking, but i'm also somewhat thin: i'm 6'3 and 180 lbs, trying to bulk to around 195, at about 1 pound per month. so yeah it'll take a year or more.
@@ellisthejerk8018 Absolutely you can still bulk in your 40s brother. Make sure you're training as the bulk should supplement your training + recovery.
I’d be interested in the initial body fat % of the subjects, because bulking may not do much if someone whose at 20%, but it may do a lot for someone at 10%
Dr. Pak also recommended a year bulk, and I started that in September. I haven't been as strict as I should be about my diet, so my extra fat gains have definitely tempted me to start a cut... but I'll hold out for at least a total of six months. Thankfully, my weight isn't the only number going up; progress in the weights I lift is also positive!
I also do longer sustained bulks and don’t worry about gaining to fast because you can slow it down or even go to maintenance for a few weeks to milk the gains and then continue. Also I found deeper into a bulk 10-15 lbs it to be easier to slowly gain. For example I gained 10-12 pounds the first 3 months but since then it has been relatively easy to slowly the rate to about 1-2 lbs a month Just sharing and Happy New Year!
@@paulvelasquez4752 How do you keep track of slow, incremental gains like that, though? I know this was addressed in the video, but still - the noise from water weight fluctuations seems to be too much, even week to week, for me to track actual tissue gain; that is, the amount I'm up or down might significantly exceed the quarter pound or so I'm aiming to gain per week. Should I track my sodium? What have you done? Any help is appreciated!
@@withoutdaysofficial I typically weigh in only once a week preferably on a Friday so I don’t freakout on the extra water weight that happens on weekends. I’m usually more precise on what I eat during the week plus my activity during the week is much higher. As long as I’m within a lb of my target for the week either direction I usually don’t stress it. If you are consistent with your calorie goals I would not concern myself with the weight fluctuations.
I wasted my second year of hard work trying to "maingain." My size did not increase. I had put on 20 pounds in my first year and stayed lean. Bulking is definitely necessary for intermediate lifters.
its just not dude. w all due respect to your experience bulking is not required to make gains. i wont say it doesnt help but no, an intermediate can get bigger while maingaining, its genuinely true and i can explain it if you want
@@e0134-y1f I'd like to see advanced natural lifters that advocate against bulking. Alex Eubank tried without, but he failed. Will an intermediate gain muscle without a surplus? Sure, a bit, but not really fast.
@@e0134-y1f All I know is I experienced a year of no significant gains (after an initial year with great gains) while working as Milo or any of the high quality based hypertrophy people suggest. For me, I need to bulk a little at this point.
I bulked for all of 2024 + A couple of months at the end of 2023. A couple of more months and then I'll cut. I increased my bodyweight by about 10% in about 14 months. I don't think I'll ever do a bulk again, I much prefer looking lean and being lighter, and I'm 43 and this is the first time I've ever felt 'soft' in the middle. I don't like it and never want to be 'soft' again. So after the cut happens, I'll have my verdict on whether the 15 month bulk was worth it. I did get stronger, but I'd to cut back to perhaps being even leaner than I was when i started, so possibly all the way back to at or near the starting weight.
I bulked too hard in 2024... went up to 18% body fat. My resting heart rate went up by a few points as well. I can't wait to get back to a bulk, after my cut down to 15% body fat
I highly recommend trying this. I bulked the past 6 months in 2024 and the gains were the best i have ever had. I was literally progressing on every session, every week. Ready to cut down and see how much sticks around for summer.
Just remember that bulking isn't about eating whatever you want, it's a structured process of increasing protein and carb intake to fuel muscle growth. The only way to build lean muscle is by sticking to a proper meal plan (I used meal plan I got at Onlymeal, and I gained 22lbs in 4 months with no added fat). If you are serious about bulking, focus on eating clean and balanced meals, and hard workouts.
No chance. 22lb in 4 months is ridiculously high, let alone with no added fat. Not even with noobie gains. Maybe possible if you're blasting gear. This post is an ad boosted by bots.
@@highfructosedreamsOlympia level bodybuilders put on 5-10lbs of stage weight a year when they do everything right and they blast gear hard. So yeah, there’s no chance even a noobie puts on 22lbs of tissue in 4 months 😂
Perhaps they weren't actually in a surplus if they did not gain any extra fat... Perhaps the protein/carb supplement, even though giving them the added 1500 calories... might've led to them training more and moving more due to that increase in calories, thus leading to maintenance calories being more accurate to describe why they didn't gain fat, but still gained more muscle due to more output.
What if I am at maybe 15-2x% percent body fat. I am above my natural state, but not in a surplus. Do I still get the benefits? Or do I float in the worst range, not having a lower body fat percentage for looks and not having a surplus for the sweet sweet gains?
I remember there was a few boys at school like that usually they start puberty early and finish early.... Mike Tyson and Arnold Schwarzenegger are a good examples of this....
I’m doing a full year bulk now, and I weight 130lbs, I think I’ll genuinely weight 165-175lbs come next January and look totally different (documenting it on my channel, cheeky plug 😂)
I'm not convinced. The few studies we have on bulking are too small, poorly designed, and fail to explain the relationship, if any, between a prolonged calorie surplus and muscle gain. Basically, we only have unconvincing bro science and that's not enough for me to commit to consistently adding fat that I will later have to cut
My only fear with long bulks is loose skin. And yeah I know that that’s not a problem for moderate levels of fat, but you never know when you might be just over the limit and I hate the idea of accidentally passing that threshold and be left with stretch marks on me forever just because I wanted to do a long ass bulk once
you're never going to accidentally gain so much fat that you end up with loose skin lol. you'll see it coming from a mile away and you can lower your calories if you're gaining too much weight
If you do it slowly and monitor where you are at BF% wise it should be fine. (Part of the video is talking about doing the year long bulk slow.) If you find yourself gaining too fast you can slow the surplus or go on the cut early. Then do the deficit slow.
@jean-michellong2120 3-5 day fasts are purported to help with extra skin. And if you break your fast with protein they also can boost testosterone levels. I've been doing a 3 day fast each month since October and it's really not difficult.
@@mrtapataap6929 I get where you are coming from but getting rid of these love handles is a bigger prio for me. Life isn't a race. I can start my bulk after.
well, i am up 6 kgs since start of june. I was thinking about starting a cut around may/june ( exams + work are a difficult time period for me NOT to lose weight so i normally bulk slowly till early summer. Hey, on the plus side, i get a year of bulking + a beach bod + I eat according to my preferences!
Has anyone else experienced the following? I’ve been bulking since September (it’s my first bulk), tracking my lifts, weight, and waist circumference everyday. It seems that my weight goes up for a month (by about 1% of my BW), and then my waist goes up. Then, for another month, my weight stays stable and my waist goes back down to baseline. All the while my strength is going up consistently. What could be going on here? Am I just lean bulking my way into maintenance, at which point my body starts re-comping? Either way if this is the way lean bulking works for me I’m perfectly happy with that.
I don't know what is happening in your case but I wouldn't rule out some kind of Super compensation in gains, basically stimulus for muscle growth piling up and actually experiencing waves of growth when the body is ready (thus using extra energy from fat stores as well as nutrition). Whatever it may be. Keep. Going. Ride it as long as you can and only raise the calories significantly when progress stalls
@ Thank you, that’s a great point. One of my professors who lifts made a similar point: he asked me if I have a week or so preceding the sudden recomp where I’m ravenously hungry all of a sudden on the same calories. That’s certainly been the case. Your comment also made me think to look back at my lifting notes, and I’m realizing now my strength in those weeks tends to go up more than in other weeks, though my strength is still going up basically every week (fingers crossed it stays that way). Definitely going to ride this out as long as I can!
I can never decide if I want to commit to a bulk or a cut….Ive been very close to having visible abs several times over the last few years…but then I “bulk” till I feel too fat and cut again.
I could kick myself for the numbers of times I ended a bulk too early. The real strength and muscle came when I was uncomfortably heavy in my opinion. 20+ BF
I'm the opposite. I think I bulked up to maybe 30% BF, and I never want to go there again. Even walking was so much effort for my fat ass. 20% feels great right now, I love it.
I exercise 2 times a week approximately, and my max would be 3 times. I just don't have time for more than that. I'm worried that because of that I'll somewhy gain mostly fat and I don't want to revrese my 20 lbs fat loss. My muscle gain rate is quite slow compared to the beginning of my weight loss, tho. What's best in this case?
If I’ve already spent a year cutting going from 330 to around 220ish should I consider trying to go for a long term 5% surplus? I’d guess I’m around 25% body fat probably higher to be completely honest
I would not recommend it. In your case, I suppose cutting will improve both looks and health. So if youre not an aspring powerlifter, I'd recommend further cutting. Anyways, impressive journey so far, keep at it!
Would be interested to hear your thoughts on controlling diabetes/a1c in the context of bulking. Seems like one would have to bulk on the lighter side to balance both
Recommending getting up to 28% BF seems irresponsible. I have personally had my bloodwork go into the ditch at that BF and it was subsequently fixed by getting and staying below 20%
@ for sure. I had high bp, elevated liver enzymes, bad lipid profile, just barely in range a1c and slightly high glucose. Dropped down to sub 15% and literally everything was perfect. There’s a channel called Physionics and he did a great video on how we each have an individual body fat level that will start to cause problems. Pretty much all makes have a bad time over 30% but might was definitely above 20-25% (not sure where the cutoff is as I only have 25% vs 15% bloodwork)
@@Ryush806 Interesting. It's definitely genetic, my dad had blood pressure problems as well while not being too overweight. Some of us just can't bulk that hard.
Bro wtf is up with these cuts. One sec its an upper body shot of you talking, then suddenly I'm half a centimeter from your face? Its like a fucking documentary and you're telling me about your three back to back tours in Iraq
If I lost consistency while going to the gym because a new rotating shift job I got should I still bulk? I do full body x2 and very rarely get to do the third day. That made me stop because of fear of not taking advantage of the bulk and getting more fat than muscle.
The study cited was 1.6g per kg yet you recommended 1-1.3 g per pound. Why bother citing a study of you're not going to use it's parameters? Lemme guess, you sell a protein supplement.
I can see the appeal of a bulking phase If you really want to go all-in on strength and muscle size and its related health benefits but there's no denying that overeating and indulging in junk foods for extended periods of time will unavoidably lead to adverse health outcomes in the long run. I believe you should a healthy maintenance diet and focus on strength, size and VO2max equally. Sure 225 bench is nice but who really cares.
@@UniversalSoldier3k The first food that is shown in this video is popcorn, eaten from a bowl, sitting down in front of TV like a couch potato. I'm sorry but that's junk food in my book.
Id really love to see a video body recomposition! Roughly maintaining weight, optimizing training, nutrition, sleep, etc and gaining muscle mass while losing body fat.
Nah just give it up. People been wanking over recomp for years. It only works on internet forums. I mean yeah you can recomp and spend two years gaining 1 lb of muscle. Or you can bulk and cut and do it in less than half the time
I haven't heard this discussed but I think the lighter you are the faster in percentage terms you can bulk, because at lighter weights like that a lot of people are still getting gains at newbie rates.
Bulking all year implies bulking in the summer, and bulking in the summer implies not being sub 10% during that period… Sounds silly to me!😛 But yeah, I get your point. Great video Milo, as usual.👍
@ The rest of the population is not part of my equation here. I just want to be sub 10% because I love being shredded, especially in the summer. Peace!
Been struggling MASSIVELY this week whether to go back to cutting, maintain, or bulk. Started lifting six months ago while aggressively cutting. Lost 30lbs, went from roughly 30-35% body fat to about 25%, muscle gains pretty decent. Successfully maintained for a month, muscle growth better, up from already pretty good. I know you addressed exactly this in your video, but still at a total loss of what to do. I want to maximize my noob gains, but I also want to get to, at most, 20% body fat. So my brain goes from 500kcal cut will cut fat and at least maintain muscle, but probably still grow, but will maintenance grow better and still effectively cut fat through recomp, or could I still do some amount of recomp and maximize noob gains with a 250-500kcal and still have some amount of recomp?
I would think of noob gains as reaching a certain genetically determined threshold of lean mass, from which progress will be more difficult. It doesn't matter whether you reach it by cutting first and bulking later, maintaining, or bulking first or cutting later. You're not losing out either way. I would say as long as you're noticably gaining muscle and getting stronger month on month, keep doing what you're doing.
I'm having trouble believing the weight he claims. It may be true, but consider that Arnold, who is 6.2, weighed 240 LB at his peak. If this guy weighs 250, I'm not sure how.
@hipdrive His off-season weight was around 260. Milo's seen without his shirt in this video. He's not competition lean, but he's probably close to 15%. The comparison with Arnold isn't a good one, but it still stands. I don't believe Milo weighs 200. Much less 220 to 250. Maybe 190, but it's all guessing. He wouldn't be the first guy to exaggerate his weight or a bench PR of 500LB, nor would I be the first a-hole to be proven wrong, but I'd put money on it.
@hipdrive That might be. He referenced his height as 6.2 in the video, which would match Arnold (6.2), but that's according to Google, and I trust nothing, lol.
Could go either way, depends if you're comfortable being mid-20s BF. I did it and cut down subsequently, but being mid-high 20s BF does not feel good in the least.
Way ahead of you, ive been bulking for decades
Same here 😂
💀💀💀
Every video about bulking has some genius with this same comment. So funny that you're fat
Same
Same here, bro.
If your maintenance is 2700, adding on 5% for a slow bulk, 135 cals seems minuscule.
Easy to overshoot my daily steps or not weigh all my food precisely and end up at maintenance cals instead of bulking cals.
10-12% is better imo, need to stay in a surplus
Bulking is hard mentally when you have struggled with body image issues your whole life and all your fat goes to your belly cause of your genetics. However, bulking is the only way to consistently gain muscle mass. Im currently bulking as i wear jackets basically all day where i live and i will be wearing them for another 4 months so I am using this excuse to cover up my fat belly and potato sack shaped body and fully committing to a bulk
It will be worth it 😀 💪💪👍
you got this gang
Why do you need to bulk if you’re already overweight?
Not sure if this relates to you, but I have bulked hard, hated myself then cut multiple times, but now I am just trying to eat as healthy as I would when cutting, only with a bit more calories. The fat doesn’t go to my stomach anymore as I thought I had poor genetics. Feels like it’s more evenly distributed. No science to back this up, just a personal observation. As long as I know I’m hitting my macros and eating healthy, I know I am taking care of myself
@@alexfranjul525 because as a natty you need to bulk in order to build muscle......unless you want decent results only
3 sponsors in a 13 minute video is crazy
Was gonna say, put em at the end or something
all these fitness guys are money hungry.. i watched 1 min of this and clicked off.
@@LaikenBailey I mean everybody got to eat, but I respect it when people plug there own stuff at a reasonable amount, 4 total sponsors (1 including themselves) is crazy at 13min
@@TheIrshNinjaaa so much for paying youtube premium 😅 ads follow us everywhere
The app is his not a sponsor, at least get it right.
The only problem with the slow bulk approach is that you need to be very meticulous about nutrition. It's very easy to over or undershoot calories by multiple hundreds. I prefer more of a broad brushstroke approach - bulk hard and cut hard, within reason of course. It might not be optimal, but is much less mental bandwidth and obsessiveness if you want to make gains but also have other things going on in life. Progress is progress regardless.
But for guys over 40 years old we can't get away with that, if we cut too fast we lose muscle, if we bulk too fast we add more fat vs muscle
Same it’s soooooo much easier and manageable especially when you have a job and family and can’t be so detailed without using up so much time
ehhhhh there's always some nuance, for example a 6 month bulk where you go at even double his recommended speed is a full 6 months of gain
True. I'd rather be in too high of a surplus rather than not being in a surplus at all. Building muscle is much harder than losing fat after all.
Agreed. Tracking is pretty annoying and while I'll do it very accurately in a cut, I hear ya that on a bulk just making sure I'm in a surplus is good enough for me. If I had a personal chef, sure, longterm lean bulk sounds good. But when I'm constantly going to my in-laws for dinner or my wife makes a delicious meal, to try and dissect it and weigh it just seems a little offensive haha. Based on tracking for years, I can usually have a pretty good degree of confidence that I'm in a surplus even when I don't track. That's good enough for me, even though cutting is a pain. I'm not saying to go crazy dirty bulk. But rather, okay I maintain eating about an X diet, today I'll eat en extra Y and Z and that'd put me roughly in a surplus.
When Milo confuses bulking with just growing up
@@WoTMike1989 He stayed 6'2 the whole time.
@ this gonna shock you but you fill out and can put on more mass at 19 than 14
@@WoTMike1989 Precisely...
I love this. Saying the exact opposite of all the new year resolution videos in the first week of Jan.
This is great advice for skinny teenagers....
Good video. It’s fine and also recommended that you include personal anecdotes in your videos, they make the videos more natural
I think you used the wrong picture for age 14, you don't look 135 there
135 I dont know. But I've never seen a 14 year old with a full beard like that
@@csar1523 You can find people as young as 12 with a full beard
😂
bulkmaxxing into Kyriakos Grizzly physique
I wish I could do a year bulk but I did a previous 42 year long bulk. I’ve maingained for the last 8 months. I’ve stayed 270lbs and my lifts have doubled in weight. I’m going to institute mini cuts and lose 25 pounds slowly over 2025. That’s my plan. What’s yours?
As a 17 year old, I just finished a lean bulk for all of 2024 (while tracking nutrition and weight), and increased from ~75kg to 90kg while only gaining minimal fat.
Great gains brother, may 2025 bless you even more!
I just got done with a 3 month cutting phase & although I was happy with my body fat percentage, I wasn’t happy with the amount of muscle (or lack thereof) that I had. Now, after a few weeks into a bulking phase, my mind is telling me to stop eating so much because of the fat gain I am noticing. I have to remind myself constantly that although my body fat may be increasing, so is my strength, recovery, & muscle mass. It is every bit of mental as it is physical. Gotta stay committed to the bulk!
Bro was 30 when he was 14. I was shocked I found out he's only 25
That's the thing, he's still young hes only 25 so hes young enough to where his Testosterone can allow him to recover and gain muscle mass quickly, can this work for guys over 40? Can you still bulk?
@@ellisthejerk8018 testosterone does not go down as you get older unless you have an unhealthy lifestyle. i'm 46 and not on TRT and my testosterone is actually higher than it was in my 20s. i'm currently bulking, but i'm also somewhat thin: i'm 6'3 and 180 lbs, trying to bulk to around 195, at about 1 pound per month. so yeah it'll take a year or more.
@@ellisthejerk8018 Absolutely you can still bulk in your 40s brother. Make sure you're training as the bulk should supplement your training + recovery.
I’d be interested in the initial body fat % of the subjects, because bulking may not do much if someone whose at 20%, but it may do a lot for someone at 10%
Dr. Pak also recommended a year bulk, and I started that in September. I haven't been as strict as I should be about my diet, so my extra fat gains have definitely tempted me to start a cut... but I'll hold out for at least a total of six months. Thankfully, my weight isn't the only number going up; progress in the weights I lift is also positive!
I also do longer sustained bulks and don’t worry about gaining to fast because you can slow it down or even go to maintenance for a few weeks to milk the gains and then continue. Also I found deeper into a bulk 10-15 lbs it to be easier to slowly gain. For example I gained 10-12 pounds the first 3 months but since then it has been relatively easy to slowly the rate to about 1-2 lbs a month
Just sharing and Happy New Year!
@@paulvelasquez4752 How do you keep track of slow, incremental gains like that, though? I know this was addressed in the video, but still - the noise from water weight fluctuations seems to be too much, even week to week, for me to track actual tissue gain; that is, the amount I'm up or down might significantly exceed the quarter pound or so I'm aiming to gain per week. Should I track my sodium? What have you done? Any help is appreciated!
@@withoutdaysofficial I typically weigh in only once a week preferably on a Friday so I don’t freakout on the extra water weight that happens on weekends. I’m usually more precise on what I eat during the week plus my activity during the week is much higher. As long as I’m within a lb of my target for the week either direction I usually don’t stress it. If you are consistent with your calorie goals I would not concern myself with the weight fluctuations.
Fatty Pak is on a never ending bulk to obesity 😅
I wasted my second year of hard work trying to "maingain." My size did not increase. I had put on 20 pounds in my first year and stayed lean. Bulking is definitely necessary for intermediate lifters.
its just not dude. w all due respect to your experience bulking is not required to make gains. i wont say it doesnt help but no, an intermediate can get bigger while maingaining, its genuinely true and i can explain it if you want
@@e0134-y1f I'd like to see advanced natural lifters that advocate against bulking. Alex Eubank tried without, but he failed.
Will an intermediate gain muscle without a surplus? Sure, a bit, but not really fast.
@@e0134-y1f All I know is I experienced a year of no significant gains (after an initial year with great gains) while working as Milo or any of the high quality based hypertrophy people suggest. For me, I need to bulk a little at this point.
@@e0134-y1f Maingaining literally doesnt even have a proper definition
L take
I bulked for all of 2024 + A couple of months at the end of 2023. A couple of more months and then I'll cut. I increased my bodyweight by about 10% in about 14 months. I don't think I'll ever do a bulk again, I much prefer looking lean and being lighter, and I'm 43 and this is the first time I've ever felt 'soft' in the middle. I don't like it and never want to be 'soft' again. So after the cut happens, I'll have my verdict on whether the 15 month bulk was worth it. I did get stronger, but I'd to cut back to perhaps being even leaner than I was when i started, so possibly all the way back to at or near the starting weight.
I bulked too hard in 2024... went up to 18% body fat. My resting heart rate went up by a few points as well. I can't wait to get back to a bulk, after my cut down to 15% body fat
I highly recommend trying this. I bulked the past 6 months in 2024 and the gains were the best i have ever had. I was literally progressing on every session, every week. Ready to cut down and see how much sticks around for summer.
100% was planning this since October 2024 💪
Why you should launch myoadapt in 2025
Once i get to my goal weight/body fat percentage, this is the plan.
Milo should you as a European also use the metric system in addition in your videos?
2025 and people are now figuring out you need to be in a surplus to make gains? Crazy
Just remember that bulking isn't about eating whatever you want, it's a structured process of increasing protein and carb intake to fuel muscle growth. The only way to build lean muscle is by sticking to a proper meal plan (I used meal plan I got at Onlymeal, and I gained 22lbs in 4 months with no added fat). If you are serious about bulking, focus on eating clean and balanced meals, and hard workouts.
No chance. 22lb in 4 months is ridiculously high, let alone with no added fat. Not even with noobie gains. Maybe possible if you're blasting gear. This post is an ad boosted by bots.
thats really good results man! Did you take suplements?
I did almost the same gainz by increasing protein and carbs by 40%
@@highfructosedreamsOlympia level bodybuilders put on 5-10lbs of stage weight a year when they do everything right and they blast gear hard. So yeah, there’s no chance even a noobie puts on 22lbs of tissue in 4 months 😂
@@movestattoo4561 Maybe a noobie on gear could pull it off
I would but I dirty bulked most of 2024 💀💀
Already on it mate had pie and chips every day since Xmas
Damn I started a bulk in July 2022 I was gonna cut after February this year but now I gotta keep going
do you recommend this approach for someone in their late 30s?
This depends on how skinny you are but definitely after 30 a lean bulk is better don't go crazy with the food....
Perhaps they weren't actually in a surplus if they did not gain any extra fat... Perhaps the protein/carb supplement, even though giving them the added 1500 calories... might've led to them training more and moving more due to that increase in calories, thus leading to maintenance calories being more accurate to describe why they didn't gain fat, but still gained more muscle due to more output.
How can I bulk without Myodapt?
What if I am at maybe 15-2x% percent body fat. I am above my natural state, but not in a surplus. Do I still get the benefits? Or do I float in the worst range, not having a lower body fat percentage for looks and not having a surplus for the sweet sweet gains?
Let the fat be the surplus, get that % down first (recomp) then reintroduce the surplus
I took me 10 years to be bulk, approach it with good care, and you'll be fine
The captions are hilarious
But what if you're over 40 years of age??? Can we still bulk???
Yeah, just should err on the side of a smaller surplus, since you won't be able to build muscle as quickly as a young person.
On the other hand, if you are beginner I think you may be surprised at how fast of gains you can still make after 40.
Bro how were you 6"2 at 14 and 6"2 now as well, you don't grow even a inch after 14 ?
I remember there was a few boys at school like that usually they start puberty early and finish early.... Mike Tyson and Arnold Schwarzenegger are a good examples of this....
@brianvesta I understand that but they as well usually finish at 16 or more but 14 👀
I’m doing a full year bulk now, and I weight 130lbs, I think I’ll genuinely weight 165-175lbs come next January and look totally different (documenting it on my channel, cheeky plug 😂)
I'm not convinced. The few studies we have on bulking are too small, poorly designed, and fail to explain the relationship, if any, between a prolonged calorie surplus and muscle gain. Basically, we only have unconvincing bro science and that's not enough for me to commit to consistently adding fat that I will later have to cut
140 lbs at 6'2 is scary, I weighed that when I was 13 at 6'1
Bro had a full beard at the age of 14, there was no hope for us even before he was an adult…
He probably started puberty at 10....
crazy timing since I just started yesterday. 6 ft 159lbs tracking my calories. trying to hit atleast 3100 daily. Prob was eating less than 1k before.
My only fear with long bulks is loose skin. And yeah I know that that’s not a problem for moderate levels of fat, but you never know when you might be just over the limit and I hate the idea of accidentally passing that threshold and be left with stretch marks on me forever just because I wanted to do a long ass bulk once
Slow surplus, slow deficit. Shouldn't be a problem
you're never going to accidentally gain so much fat that you end up with loose skin lol. you'll see it coming from a mile away and you can lower your calories if you're gaining too much weight
If you do it slowly and monitor where you are at BF% wise it should be fine. (Part of the video is talking about doing the year long bulk slow.)
If you find yourself gaining too fast you can slow the surplus or go on the cut early. Then do the deficit slow.
@jean-michellong2120 3-5 day fasts are purported to help with extra skin. And if you break your fast with protein they also can boost testosterone levels. I've been doing a 3 day fast each month since October and it's really not difficult.
I like a 6 month bulk. Lose some weight for spring and summer which almost happens naturally for me, then bulk Sept-Feb
Brother I'm around 20% body fat I'm absolutely not bulking.
im at that similar 18 to 20 state too for us lets just bulk with 100 calories surplus for a year then a recomp bro trust
@@mrtapataap6929 I get where you are coming from but getting rid of these love handles is a bigger prio for me. Life isn't a race. I can start my bulk after.
GOMAD for underweight teenagers.
Nice man!!
mate, im 17 6^3 foot from russia and 80 kg for a straight year. My plan is to gain 10 kg in next month
well, i am up 6 kgs since start of june.
I was thinking about starting a cut around may/june ( exams + work are a difficult time period for me NOT to lose weight so i normally bulk slowly till early summer. Hey, on the plus side, i get a year of bulking + a beach bod + I eat according to my preferences!
Bro ur physique is like the beast titan
LMAO 🤣🤣🤣🤣
Has anyone else experienced the following? I’ve been bulking since September (it’s my first bulk), tracking my lifts, weight, and waist circumference everyday. It seems that my weight goes up for a month (by about 1% of my BW), and then my waist goes up. Then, for another month, my weight stays stable and my waist goes back down to baseline. All the while my strength is going up consistently.
What could be going on here? Am I just lean bulking my way into maintenance, at which point my body starts re-comping? Either way if this is the way lean bulking works for me I’m perfectly happy with that.
I don't know what is happening in your case but I wouldn't rule out some kind of Super compensation in gains, basically stimulus for muscle growth piling up and actually experiencing waves of growth when the body is ready (thus using extra energy from fat stores as well as nutrition). Whatever it may be. Keep. Going. Ride it as long as you can and only raise the calories significantly when progress stalls
@ Thank you, that’s a great point. One of my professors who lifts made a similar point: he asked me if I have a week or so preceding the sudden recomp where I’m ravenously hungry all of a sudden on the same calories. That’s certainly been the case. Your comment also made me think to look back at my lifting notes, and I’m realizing now my strength in those weeks tends to go up more than in other weeks, though my strength is still going up basically every week (fingers crossed it stays that way). Definitely going to ride this out as long as I can!
I can never decide if I want to commit to a bulk or a cut….Ive been very close to having visible abs several times over the last few years…but then I “bulk” till I feel too fat and cut again.
Dr Mike says to bulk only if you can see your abs and stop before they disappear.
So called science based lifters finnaly catching to gym bro science 😂❤
Looks like myoadapt is on a perpetual limbo of "SOON".
What happened to Myoadapt dropping in December?
December 2025 apparently 😢
When is myoadapt releasing. Looking to start a new app now and don’t want to have to switch again in a month.
I could kick myself for the numbers of times I ended a bulk too early. The real strength and muscle came when I was uncomfortably heavy in my opinion. 20+ BF
I'm the opposite. I think I bulked up to maybe 30% BF, and I never want to go there again. Even walking was so much effort for my fat ass. 20% feels great right now, I love it.
@ I agree 20% is a great place to make some good gains. Thats pretty much where I hang my hat
I exercise 2 times a week approximately, and my max would be 3 times. I just don't have time for more than that. I'm worried that because of that I'll somewhy gain mostly fat and I don't want to revrese my 20 lbs fat loss. My muscle gain rate is quite slow compared to the beginning of my weight loss, tho. What's best in this case?
If I’ve already spent a year cutting going from 330 to around 220ish should I consider trying to go for a long term 5% surplus? I’d guess I’m around 25% body fat probably higher to be completely honest
I would not recommend it. In your case, I suppose cutting will improve both looks and health. So if youre not an aspring powerlifter, I'd recommend further cutting. Anyways, impressive journey so far, keep at it!
@ appreciate the response boss! Good insight 💯
Mate you keep talking about your app and said it will be out December 2024 , where is it ??
Would be interested to hear your thoughts on controlling diabetes/a1c in the context of bulking. Seems like one would have to bulk on the lighter side to balance both
I really can't enjoy eating anymore. Currently reducing volume to long term maintenance
What if you already 200lbs... should I bulk or cut ?
Depends on your height and age....
When is Myoadapt going to be released?
I never eat enough protein in bulk
Slow surplus until 2027 here
Recommending getting up to 28% BF seems irresponsible. I have personally had my bloodwork go into the ditch at that BF and it was subsequently fixed by getting and staying below 20%
I felt like total shit at that body fat level. Bad blood pressure as well
@ for sure. I had high bp, elevated liver enzymes, bad lipid profile, just barely in range a1c and slightly high glucose. Dropped down to sub 15% and literally everything was perfect. There’s a channel called Physionics and he did a great video on how we each have an individual body fat level that will start to cause problems. Pretty much all makes have a bad time over 30% but might was definitely above 20-25% (not sure where the cutoff is as I only have 25% vs 15% bloodwork)
@@Ryush806 Interesting. It's definitely genetic, my dad had blood pressure problems as well while not being too overweight. Some of us just can't bulk that hard.
Bro wtf is up with these cuts. One sec its an upper body shot of you talking, then suddenly I'm half a centimeter from your face? Its like a fucking documentary and you're telling me about your three back to back tours in Iraq
I like it lol
If I lost consistency while going to the gym because a new rotating shift job I got should I still bulk? I do full body x2 and very rarely get to do the third day. That made me stop because of fear of not taking advantage of the bulk and getting more fat than muscle.
Bulked the whole of 2024 ᕦʕ •ᴥ•ʔᕤ
Everything good brother but why you wouldn't gain muscle anymore?
The study cited was 1.6g per kg yet you recommended 1-1.3 g per pound. Why bother citing a study of you're not going to use it's parameters? Lemme guess, you sell a protein supplement.
What if your fasting A1C is increasing because of your increased carb intake? 😐 discouraging nutrition my bulk
Still waiting for Myoadapt. Was told it was getting released in December and now we are in January.
I can see the appeal of a bulking phase If you really want to go all-in on strength and muscle size and its related health benefits but there's no denying that overeating and indulging in junk foods for extended periods of time will unavoidably lead to adverse health outcomes in the long run. I believe you should a healthy maintenance diet and focus on strength, size and VO2max equally. Sure 225 bench is nice but who really cares.
Nobody is talking about indulging in junk foods in this video. This is clearly about a controlled bulk which requires accurate calorie tracking.
@@UniversalSoldier3k The first food that is shown in this video is popcorn, eaten from a bowl, sitting down in front of TV like a couch potato. I'm sorry but that's junk food in my book.
But what if I'm chonky?
First Contact with the Bulk Beings
Damn, wouldn’t have given you more than 185lbs
Why you should make sensatioalist video titles for all of 2025.
Id really love to see a video body recomposition! Roughly maintaining weight, optimizing training, nutrition, sleep, etc and gaining muscle mass while losing body fat.
Nah just give it up. People been wanking over recomp for years. It only works on internet forums. I mean yeah you can recomp and spend two years gaining 1 lb of muscle. Or you can bulk and cut and do it in less than half the time
@@user-cn6my8kz4eFalse, Bulking isn't that much better than recomping
There is no such thing as „body recomposition“. It’s a waste of time. But most ppl are so afraid to bulk.
@@user-cn6my8kz4eYou get it! 💯
Recomping is a joke. That's how you make no progress for years.
I want to bulk for a full year (started in November) but I guess I will need a mini cut every 3 months or so for my sanity😩
Bulking in the summer is doable but disgusting. I already sweat like a pig when i cut.
Been there, wouldn't recommend it if it can be avoided.
did 1 year to bench 315, my first year i gained arround 40 lbs,
10:46 He said to gain around 0.5-1% of body weight per month, dude that's 0.7kg cause my weight is 70kg kg and 1% is 0.7kg that's too less I think
no, that sounds about right. Gaining faster a greater % of the gains will be fat. That said, I reckon 1kg per month would probably be fine too.
I haven't heard this discussed but I think the lighter you are the faster in percentage terms you can bulk, because at lighter weights like that a lot of people are still getting gains at newbie rates.
Body recomp is for newbies only due to newbie gains
MAYBE MYOADAPT WILL GET LAUNCHED THIS YEAR YAY
Three advertisements in one video is too many advertisements.
Where is the app? Not vaporware I hope.
Bulking all year implies bulking in the summer, and bulking in the summer implies not being sub 10% during that period… Sounds silly to me!😛
But yeah, I get your point. Great video Milo, as usual.👍
Dude sub 10%? Why ?? If you have enough muscle, you'll look better than 99.99% of the population if you're 12-15% bf
@ The rest of the population is not part of my equation here. I just want to be sub 10% because I love being shredded, especially in the summer. Peace!
me at 30%+ body fat: LET'S GOOOOOOOOOOOOOOOOOOOOOOOOOOO
What does your Assyrian shirt say?
When is the neuro mechanical matching video coming?
Been struggling MASSIVELY this week whether to go back to cutting, maintain, or bulk. Started lifting six months ago while aggressively cutting. Lost 30lbs, went from roughly 30-35% body fat to about 25%, muscle gains pretty decent. Successfully maintained for a month, muscle growth better, up from already pretty good. I know you addressed exactly this in your video, but still at a total loss of what to do. I want to maximize my noob gains, but I also want to get to, at most, 20% body fat. So my brain goes from 500kcal cut will cut fat and at least maintain muscle, but probably still grow, but will maintenance grow better and still effectively cut fat through recomp, or could I still do some amount of recomp and maximize noob gains with a 250-500kcal and still have some amount of recomp?
Also I'm 32.
I would think of noob gains as reaching a certain genetically determined threshold of lean mass, from which progress will be more difficult. It doesn't matter whether you reach it by cutting first and bulking later, maintaining, or bulking first or cutting later. You're not losing out either way. I would say as long as you're noticably gaining muscle and getting stronger month on month, keep doing what you're doing.
@@highfructosedreams You're right. I'm probably just looking for an excuse not to cut again. No way around it. Thank you.
3 ads is insane 😂
3000 kg bulking to 3360 kg after hearing this
Yes this is Caseoh’s second account
I'm having trouble believing the weight he claims. It may be true, but consider that Arnold, who is 6.2, weighed 240 LB at his peak. If this guy weighs 250, I'm not sure how.
Sus
Arnold was 240 lean, not while he was bulking in the offseason
@hipdrive His off-season weight was around 260. Milo's seen without his shirt in this video. He's not competition lean, but he's probably close to 15%. The comparison with Arnold isn't a good one, but it still stands. I don't believe Milo weighs 200. Much less 220 to 250. Maybe 190, but it's all guessing. He wouldn't be the first guy to exaggerate his weight or a bench PR of 500LB, nor would I be the first a-hole to be proven wrong, but I'd put money on it.
@botherchriswinkler not saying i believe him or not i dont really know, but its not far fetched. He is taller than arnold also
@hipdrive That might be. He referenced his height as 6.2 in the video, which would match Arnold (6.2), but that's according to Google, and I trust nothing, lol.
Dang bro you were 6’2 at fourteen, what were they feeding you
Can I bulk if im around 20% body fat and im an intermdiate lifter (i bench around 85kg for 8 reps ) or should I not
Could go either way, depends if you're comfortable being mid-20s BF. I did it and cut down subsequently, but being mid-high 20s BF does not feel good in the least.
Only 5 seconds in and I have to calculate your imperial nonsense into actual units. Otherwise great video as always
Gonna be Tess Holiday by next holiday season.