Hello from Portugal!! I've always looked very athletic from running long distances for a few years, so when I started to make strength training a priority I always avoided and was afraid to go through bulking phases. After 5 years I gained the courage to bulk and it was the best I could have done, I got stronger, enjoyed my workouts a lot more, had more energy in my day to day life, felt better in general , and all this led me to feel more confident, regardless of my physical appearance. My relationship with food also improved because I realized that I didn't have to stick to low calorie counts to look good.
Winner! Please email ann@mindpumpmedia.com with this episode number, a screenshot of your TH-cam profile, and the email you would like the program to go to!
I'm one of those typical female clients you guys often talk about (mid 50's, lots of lost/regained weight throughout my life) and after coming across your TH-cam channel 3 months ago, decided to embark on reverse dieting for the long game of sustainable weightloss and health. I had already been introduced to lifting 6 months prior, but almost all on machines. Began doing mostly the complex lifts you guys mention, trying to "trust the process", though I have to admit it was hard when the number on the scale remained the same throughout the 3 months. Going by what you guys say, I was trusting I was on target because even though my clothes aren't fitting a whole lot differently (I'm developing glutes for the first time, lol!) I AM feeling stronger, tighter, sleeping better and have more energy...AND I have gone from 1600 maintenance calories to 2250 so far, which for me is unheard of! But the biggest encouragement I got was last week...After months of machine only lifting I had struggled getting past 90 lbs on the Hip Adductor Machine, and after beginning lifting more often had worked up to 130, which I was thrilled with. Well, 4 weeks since, having been trying "2 complex lifts/1 accessory, 5 or 6 days a week" programming I heard you talk about (and I HAD been overtraining)...I got on the Adductor machine and thought something was wrong with the machine because I kept moving the pin down...("Is this the same machine??") I did the WHOLE STACK plus threw 5 more lbs on it, just because! 😁 195 lbs!! I'm so thrilled to see the sign that I AM stronger and AM on the right track and that those complex lifts are the bomb! Thank you guys from the bottom of my heart for all you do; your shows provide the encouragement for me to patiently stay the course! Needless to say your MAPS programs are at the top of my Christmas list! 😊 Happy Thanksgiving to you and your families!💗
I am not sure how many women watch your show, but as a women, I do appreciate the content you guys put out there especially since I'm training to be a first responder and gain more strength.
About 4 months ago, at 43, I weighed in at about 284 pounds and my blood pressure was about 180/120 when measured at my doctor's office. At that moment, I knew something needed to change, so I started eating better, started running, and stopped drinking any alcohol. Since then, I've lost about 25 pounds, have quit vaping, and my BP is down a bit as well. I'm what you can calla work in progress, and everything was going well until an X-ray about a month ago showed that I have osteoarthritis, which, ultimately, stopped my running efforts in their tracks. The problem is that's all I know and all I've ever known. I've never done any significant strength training work, so I started reading up on it. I also joined the gym, and during my research, I found your channel. So, I have started working out using some of the principles I've learned from your channel. Actually, I'd go as far as to say that, with the quality of content you guys put out, you can really change someone's life. Thanks
I’ve lost 65 lbs, passed my target weight, and I want to say 1, keep going, you can do it, and 2, we’re all works in progress. You just need to get to a place where you are healthy and happy.
After eating at what i thought was maintenance for the past 3 months, I started a bulk, adding about 600 calories daily. My weight has not charged at all for weeks. I had no idea i was in such a large deficit, no wonder i felt lethargic all the time. Thought i was training too much. Thanks, guys!
It's amazing that you guys provide free information in a long format like this. This is seriously priceless stuff. Thank you so much for all that you do. Edit: just wanted to add, listening to your podcast is a new staple to my morning routine WHILE I'm exercising. 💯
As a guy who’s struggling with body dysmorphia coming from an endurance background I’ve struggled with the term bulk. So this video came at just the right time as my lifts have been failing because I keep worrying about cutting to be lean. So I’m going to try and up my calories, sleep better and minimize the cardio.
I was originally 420+ pounds and got down to 267 with great muscle thanks to listening to you guys. I let life get in my way and I am back up to 340 Pounds. I binge listen to your podcasts while I'm working and it gets me motivated to get back into the gym! even if its only a day or two a week for a full body workout. Thanks Mind Pump!
I'm from India and barely anyone knew about you guys around me after I heard 5-6 episode since last year I was shell shocked Since then I'm training alone and only following you guys with every episode After doing night shift while coming home this channel I hear before going to sleep ❤️ Amazing work and content, thank you so much
Cardio + bulking = 10-15 minutes of moderate intensity cadrio (120bpm consistent no higher) before workout. Anything more causes the body to enter into a catabolic state (raises cortisol levels), which literally eats muscle. Sleep also lowers the level of cortisol levels, so amongst other things, that's a major reason why sleep is important for bulking; it's also when protein synthesis is at its peak. There's more, but I'll leave it there.
Thanks for helping me to break my mind wall and motivate me to stop focus on loosing BF and start to build strength and muscle 💪🏽💪🏽 love you guyssss! A big hug from Puerto Rico 🇵🇷
Chia seeds are something that I’m surprised more people don’t recommend 1 tablespoon has 60 calories, 2 gram of protein and 4 grams or fiber! I love adding 3 tbs to my grains and I get half my daily fiber right there with a big boost in calories. Plus they are high in omega 3 and they add a tasty crunch to your food.
Finally some clear information on bulking, so much focus on cutting/losing so only ever seeing half the picture! Starting my first focussed effort on bulking this month and the information is invaluable, as always. Keep it up guys
I'm so excited about this topic. I restricted calories in an attempt to drop body fat, but I could never make it work. Since I started dirty bulking, my strength has increased and I've noticed fat loss. I don't feel nearly as bad as I did trying 1400-1500 calories. With having PCOS, and being a recovering bulimic, weight loss has always been hard, but thanks to this channel I've learned so much more about what I can do to overcome those obstacles.
I related to this a lot when it came to talking about keeping lean without bulking. I used to do 3x strength training with x3 intense cardio/boxing low calorie diet never wanted to bulk. I took out the boxing/cardio, ate more calories.After a month I noticed i felt amazing, I began slowly reducing my calories and I noticed I was losing weight at the same rate as my low calorie/high cardio workouts.
This was such a great episode, I’m attempting to do my first proper bulk for the first time and overcoming my body dysmorphia with body fat😬 I like the tip about how strength is correlated to muscle, so I will make sure that progressive overload is present. Thanks for your sage advice!
On my first planned bulk because of you guys. Admittedly it is very counter intuitive. I was at 284 a few years back and went on a cut and dropped all the way down to 185. Now I'm at 197 and just as lean as I was at 185 so far. Excited for the rest of the journey ahead.
The sunlight thing is so true!! I moved to the Midwest from California and here there's minimal sunlight for at least 6 months out of the year. It's fucked my circadian rhythm so bad. I am able to knock out more easily and stay asleep the whole night more in the summer compared to winters. Winters I'm struggling to fall asleep and tossing and turning. Def going to move back to a sunnier state after school.
This gives me some extra confidence approaching a bulk. I've been nervous about adding calories above maintenance since I've finally achieved my goal BF%. I really don't want to be that fat guy again.
Great episode, I thought it's time coming for me to bulk - but no way that I'm able to keep that much surplus on a daily basis thanks for generous discount offer!
My appetite varies daily. I don't eat the same amounts each day because of that. What is main downside of not being strict with the same number of daily calories? Will I not progress as fast, or something worse?
@@ronmexico79 Yeah, not true. I definitely have not been consistent daily with my calories and have a much fuller chest over the last 6-9 months. I've been fasting at least 1 day a week over that time.
Sal, Adam and Justin. Gentlemen thank you for providing experienced knowledge. Long time listener/sub first time commenting. I believe the best knowledge is applied knowledge & having listened to your podcasts I am confident in all of your approach to a healthy active lifestyle. Seeking optimal health extends beyond the gym, its fact that you keep your audience healthy within those walls so we can be the best versions of our selves! This is true value being added to our worlds 💪🏼 thank you for putting in the time and welcoming your peers on the show to not only agree but disagree where needed to allow your audience to come to their own understanding of the subject matter. Your show allows us to maximize our individual efforts through nutrition, stress coping methods, sleep and even the pursuit of career choices by simply providing a platform for the viewers to have vitality and energy to perform our activities of daily living with maximum effort. Much appreciated from Guelph Ontario Canada happy thanksgiving mind pump crew.
5 years i have been following your podcast and today is th first time I'm considering bulking. I have always wanted to look athletic and lean and thought bulking is for other people and not me. This has changed my mind from now on.
Have learned and implemented so much knowledge from you guys! Been watching for 3 months now and have been more confident in certain choices I've been making on my journey. Happy Thanksgiving 🙏🏻💯
Love this one guys! As a registered dietitian I see clients constantly undereating and causing negative metabolic adaptation. I love when women find their power in eating in a surplus. Such a game changer mentally and physically in a world of chronic dieting being pushed on them.
Calories is a fallacy. Instead, the focus needs to be on timing of individual macros combined with adequate nutrients. E.g. high protein, some healthy fats, some complex carbs, no added sugar or simple carbs except before a workout. That's it. Don't even need to write a book about. 1 TH-cam comment does the job. And you all know this is true. The mind just loves oversimplifying barely complex facts.
These were some super helpful tips! Two follow up questions I would have are what ratio of fiber to bodyweight would you recommend on a bulk? Also is there a time frame you would recommend being in a bulk for?
Hello sir. Thanks for the information you are providing! I would like to ask you whether it is possible to 35 years old man to bulk and increase strength and muscle mass
Most of my fitness knowledge came from you guys. Always gotta look up if you've covered a certain topic I'm interested in cause I trust your guys' opinion. Very thankful for this channel. Happy thanksgiving everyone!
Omg, yes, protein portions in restaurants are terrible! I'm so disillusioned, you pay for a bunch of simple carbs fried in bad fats and they give you a token piece of meat. Fiber is NOT for everyone, BTW. Some of us are happily free from pushing fiber and feeling awful. It's definitely a generalization. Back when I tried so hard to get fiber, it was awful. Definitely not a one size fits all thing.
They missed one point you need to eat relative to your body weight . If you weigh 200 pounds it should be (1-4) Grams of protein multiplied by your body weight. You the. Divide that by the amount of meals you can realistically have in a day based off of your life schedule. They over simplified it for the sake of getting the message out.
I never tried bulking before because I didn’t understand how to bulk but thanks to you guys I have a foundation to start bulking and will go till the end of the year.
I am not vegan but can only tolerate vegan protein shakes. From what I understand vegan sources don’t absorb as well in the body. Should I add more powder per protein shake serving if it’s not absorbing as well?
Hello guys. I'm a 65-year-old retired Army veteran and recently purchased Sal's book on Resistance Training. It's getting very interesting... I also reviewed the BFR video you guys recommended to me and yes, it's definitely what I'm going to incorporate into my training. So, I just wanted to say Thank you for all the advice you put out to us, the community, which helps us better understand what entails building muscle and the benefits especially to us, the older community.
I’m in my 50’s and at my desired body fat, eating at maintenance to surplus and doing what’s mentioned in this video, but still not seeing much added muscle. Any tips from the book or the video? I’ll search for BFR as I don’t think I’ve seen that one.
This has nothing to do with this show in particular but I played basketball last week and I remember yall saying stretching tells your CNS to relax and that could lead to more injuries. So I did some dynamic warm up and some primer stuff before playing. I felt like I played like my 23 year old self again. I'm 31, 2 ACL repairs, 1 Meniscus repair, and I had not felt that good playing in a long time. So for that I want to thank you guys so damn much! PS. Sal, those road maps on your forearms are still ridiculous lmfao Have a Happy Thanksgiving Yall!!!
What a great time to post this bulking video, just as I was about to start my bulking cycle! Love you Mind Pump, you've helped me tremendously in my fitness journey 💪
Someone help me please. These guys state in this podcast that an 8oz chicken breast is 36 grams. I mean, unless my 3 scales are all equally out of wack, 8oz is equal to 226.8 grams. What am I missing here?
I eat 8 eggs for breakfast, 1 lb of ground sirloin for lunch and dinner. Rice and some sugar as carbs. Not a single vegetable. Blew all my PRs up 60% over 6 months eating like that.
I wish I would have found you sooner. You guys have helped me break through my plateau and have challenged me to be better. Thank you for helping me get the most out of the limited time I have at the gym!
After my 12 weeks of clean eating(at week six now) and being in a caloric deficit and lifting/walking, I would love to do a bulk but back in April I broke my wrist. Post physical therapy I can now lift weights but really not that high(15 lbs dumbbells max depending on what exercise). I’m wondering since heavy heavy weights aren’t an option for me right now, should I focus more on doing more sets/reps when I do introduce the bulk? Should I consider a smaller caloric surplus when I do the bulk since I cannot lift as heavy right now?
I'm 195lbs now, train 5-6 days/wk, usually 1+ hrs a day. How am I supposed to consume 292g (1.5g*195lbs bw) of protein a day? That would mean I'm consuming, roughly, 30g of protein every 2hr in a 17-18 hour day. I feel like not only would I be broke, but constantly crapping my brains out.
Recently discovered y’all from following Dr. Lyon and I’m hooked! I’m two months shy of 62 and curious if there are any considerations for me as a post-menopausal woman wanting to increase muscle strength and mass. I’ve always been physically active and strength trained but never seriously focused. Now us my time! Thoughts?
Hey guys I’m trying to do somewhat of a body recomp. I’m 92.5kg male 6,4” Ive got belly fat, a bit of muscle but I want to basically put on a fair amount of muscle and strength over the next 6 months without gaining more fat. BMI is 24.6 (idk if that’s relevant) Im using a calorie tracking app, my target calories is 2750 (calculated to lose 2kg by April 2023) but I’m more focused on hitting 170-200g of protein so if I go over I go over. Any advice on whether this is a sound diet or should I just increase my macros to like 3100?
I've recently came across Vitruvian Physique's (Igor) simple way to express people's general protein target: your height in centimeters in grams of protein. If you add Mike Mathews' equation times 0.8-1 for a surplus or maintenance and times 1.2 for a deficit... it's still simple, yet flexible enough. I'm 186cm and it gives me a range of roughly 148g to 223g between bulking and cutting :-)
For the last few weeks I've been struggling to eat enough. Thanks to stress and then catching a cold, I would easily find myself going 20 hours without eating, just having no hunger or appetite. I weigh 135 and my target for protein is 100+ grams and I was getting typically around 80-or-so. I've been getting better, but now I'm playing catch up. Shakes can really help. Lately in lieu of shakes, I've been having protein cookies and milk. That's a lot of sugar, though. Glad I'm not a physique competitor, though. I've never worried all that much about size, even though I get big and small pretty fast. I'm more about strength and most about performance. 💪🏻😎
I found you guys a week ago and have been binging your channel. I struggle with consuming enough protein because it wrecks my gut. I eat a high carb and high fiber whole food diet. I am a 54 yo female, 5'6" 122 lbs maintenance is 1850 to 2000 calories daily. FWIW I whole body lift 3 days a week, boxing 2 days a week, running 7 days a week-running is my first love-3 long runs on opposite days of lifting and 4 days of shorter length runs with incline work. I am lean (I have defined abs), great strength but I can't seem to build more muscle definition in arms and I think it is protein. It literally wrecks my gut- chicken, cheese, turkey, every protein powder also wrecks my gut. PS- I only need 5 to 6 hours a sleep- it is genetic- a specific gene I carry as does my father and brother- so I do think this is unique- some may need 10, some 8 and for a smaller percentage 5-6 is ideal.
I love heating you.guys talk about what foods to eat because it's all the things I love. Protein is soooo easy for me to hit. I eat 7 eggs and 5 pieces of bacon for breakfast, eat roughly 6oz chicken for lunch and 4-6oz of pork chop for dinner. Sometimes the meats I eat for lunch and dinner vary but those are pretty much staples. Oh ya, I also drink half a gallon of milk every. Single. Day. I looooove milk sooo much, it makes hitting my macros so easy. I could drink more if I wanted too 😅. I still manage to drink at least half a gallon of water as well. For some context I'm currently trying 6'3 and 178lbs
Kinda confused about the usage of "efficiency" here. It seems efficiency is being conflated with burning v. storing or (catabolism v. anabolism) but in reality all biochemical processes/reactions have their own innate efficiency. Can someone explain please?
Love the show guys!! Learning so much valuable info! I’m curious how you guys feel about adding a sport to your weightlifting routine? I weightlifter 2-3 times a week and play volleyball 2-3 times a week. Curious on your thoughts?! My goal is to drop body fat, I’m a 5’7” woman 24-25% body fat.
Thanks for a great show guys, your insights and experience are are gold mine for someone like me, a guy that has always been somewhat active but not until my late thirties have started to get more into strength training and always take the DIY approach... (too cheap for PTs ;)) Pondering what you say about all the negative connotation tied to the term Bulk/Bulking, why not just stop calling it that and "re-brand" it to something that is both more positively loaded and more true to what it, in my mind, is actually about, which is to reenergize (or revitalize). Personally I usually combine my calorie upping with periods where I de-load and focus more on cardio. It is usually something like 6-8 weeks of mostly lifting, 4 sessions per week and maybe 1-2 cardio sessions if i have time for it and usually never more than 35-45 mins for either. When I start to feel too beat up I go for 2-3 weeks of more cardio focused training, 3-4 times / weeks max. What I've noticed with that is that when I go back to the lifting again, my body feels so fresh and strong in the lifting and my energy levels in the sessions are great. So, stop bulking and start reenergizing... revitalizing ;)
Been eating eggs and avocados and rice and a whole rotisserie chicken most days of the week plus a weight gainer shake with Bear Naked granola in between and have gained 10 lbs of lean mass in the past 6 weeks. It really does take counting calories or tracking what you’re doing to realize what you’re doing and actually gain weight. I feel so much better. I also cut out the daily glass of wine or more lol. That helps too ha
this is/was a really important episode. The nutrition part is really the key to body changes (up or down). Many people don't get it, and spend a lot of time and money in the gym
I’m that 98 pound female who needs to gain weight. So 100 grams of protein per day? I love protein but a girl can only eat so much chicken. I’m gluten and lactose intolerant. I’d love suggestions on the easiest to digest proteins. I’ve tried some vegan shakes and they still hurt my stomach.
I'm on and off eating clean but just went back to clean almost week now. I want to get leaner but stronger and and nicely toned so what's the difference between bulk and shredded? What do I do next after cleaning clean and I've dropped 5 lbs already. I'm currently 105 lbs, 5 feet tall and work out at the same time. I don't do protein powder or pre-work out powder but sometimes pre-work out snack. Later should I be bulking or try to get shredded?
I was under eating for years, restricting, and only getting about 1000 cal. I started a reverse diet back in May and now I am up to 2400 cal. I am 5 foot 8 1/2 and only 125 pounds. I am very lean and trying to get more muscle. I am going to start adding more calories. I am going to start a bulk tomorrow, and I am really excited! I am desperately trying to get an ass, so I think a bulk will really help.😂🙌🙌 thankfully I start my day with a 850 cal smoothie with 67 g of protein! I eat very healthy with minimally processed foods so I don’t have an issue with eating a bunch of crap.
Sorry to break it to you Adam but blueberries only have 1g of fiber per serving. Blackberries, raspberries and strawberries however have like 9g per serving. Also just wanted to shout out to Sal about recommending psyllium husk a while ago for extra fiber. Has been an absolute game changer for me!!
Can confirm, libido has increased, sleeping better, feeling better. Been on a bulk for 2 weeks. Putting on weight fast but probably mostly water weight.
First of all as a person who is in the process of someone who is gaining CPT cert. MP is the best source of info. Thanks to each of you. What would be an acceptable amount of body fat percentage to gain on a bulk? I am 215-219 lbs and around 15.5 % body fat. Of course I ask this with hitting all the other areas y’all discussed being on point
Can I get a bundle please for free as I'm faling upon hard times with my health and soo want to try and gain muscle in the right way .. I struggle like he'll for the last few years due to illness but now feeling a lot better but need some proper help to get on the right track . And your so info8 and helpful and positive about the sport I'd really like to follow a program of yours . But I have no money at the moment as I lost my job due to illness .Great video again btw
Yayyyy I've finally bought the Maps Mods Abs short program to get my abs stronger. I'm going to gradually buy more. Thankyou guys for you amazing help with these programs. I'm spreading the word with my colleagues at work. Patricia Sydney Australia
Great information, great video. One lingering question - most of us are looking for a permanent bulk. Do you have any research or methodologies that will help with a more permanent game of muscle? Inheritance
it’s irresponsible to use the success rate of bulking/cutting of professional bodybuilders without mentioning how exogenous anabolics makes it possible
Great information, great video. One lingering question - most of us are looking for a permanent gain of lean body mass. Do you have any research or methodologies that will help with a more permanent gain of muscle? Inherent in this particular podcast is the fact that missing even a few meals or being temporarily short on bulking calories will slow or even temporarily stop one’s gains. I would assume that myotropic gains are more permanent than sarcoplasmic gains, but also less obvious aesthetically. I realize this involves the whole science of setpoints, but was wondering if you guys had any relevant experience or opinions. Thanks.
Hello from Portugal!! I've always looked very athletic from running long distances for a few years, so when I started to make strength training a priority I always avoided and was afraid to go through bulking phases. After 5 years I gained the courage to bulk and it was the best I could have done, I got stronger, enjoyed my workouts a lot more, had more energy in my day to day life, felt better in general , and all this led me to feel more confident, regardless of my physical appearance. My relationship with food also improved because I realized that I didn't have to stick to low calorie counts to look good.
Winner! Please email ann@mindpumpmedia.com with this episode number, a screenshot of your TH-cam profile, and the email you would like the program to go to!
shout out to you bro!!!!.
I love Ronaldo so much!!! That I prefer Portugal win the World Cup (despite me being half Dutch )
I'm one of those typical female clients you guys often talk about (mid 50's, lots of lost/regained weight throughout my life) and after coming across your TH-cam channel 3 months ago, decided to embark on reverse dieting for the long game of sustainable weightloss and health. I had already been introduced to lifting 6 months prior, but almost all on machines. Began doing mostly the complex lifts you guys mention, trying to "trust the process", though I have to admit it was hard when the number on the scale remained the same throughout the 3 months. Going by what you guys say, I was trusting I was on target because even though my clothes aren't fitting a whole lot differently (I'm developing glutes for the first time, lol!) I AM feeling stronger, tighter, sleeping better and have more energy...AND I have gone from 1600 maintenance calories to 2250 so far, which for me is unheard of! But the biggest encouragement I got was last week...After months of machine only lifting I had struggled getting past 90 lbs on the Hip Adductor Machine, and after beginning lifting more often had worked up to 130, which I was thrilled with. Well, 4 weeks since, having been trying "2 complex lifts/1 accessory, 5 or 6 days a week" programming I heard you talk about (and I HAD been overtraining)...I got on the Adductor machine and thought something was wrong with the machine because I kept moving the pin down...("Is this the same machine??") I did the WHOLE STACK plus threw 5 more lbs on it, just because! 😁 195 lbs!! I'm so thrilled to see the sign that I AM stronger and AM on the right track and that those complex lifts are the bomb! Thank you guys from the bottom of my heart for all you do; your shows provide the encouragement for me to patiently stay the course! Needless to say your MAPS programs are at the top of my Christmas list! 😊
Happy Thanksgiving to you and your families!💗
I am not sure how many women watch your show, but as a women, I do appreciate the content you guys put out there especially since I'm training to be a first responder and gain more strength.
Thank you for your service!
About 4 months ago, at 43, I weighed in at about 284 pounds and my blood pressure was about 180/120 when measured at my doctor's office. At that moment, I knew something needed to change, so I started eating better, started running, and stopped drinking any alcohol. Since then, I've lost about 25 pounds, have quit vaping, and my BP is down a bit as well. I'm what you can calla work in progress, and everything was going well until an X-ray about a month ago showed that I have osteoarthritis, which, ultimately, stopped my running efforts in their tracks. The problem is that's all I know and all I've ever known. I've never done any significant strength training work, so I started reading up on it. I also joined the gym, and during my research, I found your channel. So, I have started working out using some of the principles I've learned from your channel. Actually, I'd go as far as to say that, with the quality of content you guys put out, you can really change someone's life. Thanks
Good luck to you... hope you're still at it and kicking ass.
I’ve lost 65 lbs, passed my target weight, and I want to say 1, keep going, you can do it, and 2, we’re all works in progress. You just need to get to a place where you are healthy and happy.
What is the update ???
After eating at what i thought was maintenance for the past 3 months, I started a bulk, adding about 600 calories daily. My weight has not charged at all for weeks. I had no idea i was in such a large deficit, no wonder i felt lethargic all the time. Thought i was training too much. Thanks, guys!
It's amazing that you guys provide free information in a long format like this. This is seriously priceless stuff. Thank you so much for all that you do.
Edit: just wanted to add, listening to your podcast is a new staple to my morning routine WHILE I'm exercising. 💯
As a guy who’s struggling with body dysmorphia coming from an endurance background I’ve struggled with the term bulk. So this video came at just the right time as my lifts have been failing because I keep worrying about cutting to be lean. So I’m going to try and up my calories, sleep better and minimize the cardio.
I can totally relate to that. Even when I knew I'd do better with higher energy intake, it was a mental struggle for a looong time.
This is me exactly also
I was originally 420+ pounds and got down to 267 with great muscle thanks to listening to you guys. I let life get in my way and I am back up to 340 Pounds. I binge listen to your podcasts while I'm working and it gets me motivated to get back into the gym! even if its only a day or two a week for a full body workout. Thanks Mind Pump!
I'm from India and barely anyone knew about you guys around me after I heard 5-6 episode since last year I was shell shocked
Since then I'm training alone and only following you guys with every episode
After doing night shift while coming home this channel I hear before going to sleep ❤️
Amazing work and content, thank you so much
I've gained so many tools and tricks from this show. Your channel has helped heal my injuries and has really reinvigorated my training.
Grateful I found your show. Getting back in the flow and have been bulking wrong and it shows. I’m sitting around 20ish% body fat.
Perfect timing for this video since it’s bulking season 💪💪💪
F just tel me how to do it. Stop telling me how good it is.
Lol there’s always that one guy who bulks his whole life 😂😂
Cardio + bulking = 10-15 minutes of moderate intensity cadrio (120bpm consistent no higher) before workout. Anything more causes the body to enter into a catabolic state (raises cortisol levels), which literally eats muscle. Sleep also lowers the level of cortisol levels, so amongst other things, that's a major reason why sleep is important for bulking; it's also when protein synthesis is at its peak.
There's more, but I'll leave it there.
Should I reverse diet before going right into a bulk after a cut?
I’d say yes. That way you know where your maintenance is.
Thanks for helping me to break my mind wall and motivate me to stop focus on loosing BF and start to build strength and muscle 💪🏽💪🏽 love you guyssss! A big hug from Puerto Rico 🇵🇷
Chia seeds are something that I’m surprised more people don’t recommend
1 tablespoon has 60 calories, 2 gram of protein and 4 grams or fiber!
I love adding 3 tbs to my grains and I get half my daily fiber right there with a big boost in calories. Plus they are high in omega 3 and they add a tasty crunch to your food.
Try basil seeds. No flavor and swell up like chia. Two tablespoons has 5 grams of protein and 15 grams of fiber.
Finally some clear information on bulking, so much focus on cutting/losing so only ever seeing half the picture! Starting my first focussed effort on bulking this month and the information is invaluable, as always. Keep it up guys
People have no concept of how much protein is in food. “I eat peanut butter, so I eat lots of protein “….ummm 😂
So frustrating!
@@MindPumpShow yes it is!!
Im not gonna lie, I don't know what to say anymore to get free things😅 except mabye, can I get the giveaway 🔥🏋♂️🤝
Entered!
I'm so excited about this topic. I restricted calories in an attempt to drop body fat, but I could never make it work. Since I started dirty bulking, my strength has increased and I've noticed fat loss. I don't feel nearly as bad as I did trying 1400-1500 calories. With having PCOS, and being a recovering bulimic, weight loss has always been hard, but thanks to this channel I've learned so much more about what I can do to overcome those obstacles.
I related to this a lot when it came to talking about keeping lean without bulking. I used to do 3x strength training with x3 intense cardio/boxing low calorie diet never wanted to bulk. I took out the boxing/cardio, ate more calories.After a month I noticed i felt amazing, I began slowly reducing my calories and I noticed I was losing weight at the same rate as my low calorie/high cardio workouts.
This was such a great episode, I’m attempting to do my first proper bulk for the first time and overcoming my body dysmorphia with body fat😬 I like the tip about how strength is correlated to muscle, so I will make sure that progressive overload is present. Thanks for your sage advice!
Boom !! Happy thanksgiving everyone ❤
This sounds like exactly what I need right now!
On my first planned bulk because of you guys. Admittedly it is very counter intuitive. I was at 284 a few years back and went on a cut and dropped all the way down to 185. Now I'm at 197 and just as lean as I was at 185 so far. Excited for the rest of the journey ahead.
The sunlight thing is so true!! I moved to the Midwest from California and here there's minimal sunlight for at least 6 months out of the year. It's fucked my circadian rhythm so bad. I am able to knock out more easily and stay asleep the whole night more in the summer compared to winters. Winters I'm struggling to fall asleep and tossing and turning. Def going to move back to a sunnier state after school.
This gives me some extra confidence approaching a bulk. I've been nervous about adding calories above maintenance since I've finally achieved my goal BF%. I really don't want to be that fat guy again.
Can I put on more muscle at 59 @12%bf -don’t want to get puffy.
I’m currently in my first bulk. This episode is so perfect for where I’m at right now 😭 thank you. Needed this.
You're so welcome!
Great episode, I thought it's time coming for me to bulk - but no way that I'm able to keep that much surplus on a daily basis
thanks for generous discount offer!
My appetite varies daily. I don't eat the same amounts each day because of that.
What is main downside of not being strict with the same number of daily calories?
Will I not progress as fast, or something worse?
Watch 20:40 minute mark, you will lose your total calories for the week ultimately, negating a bulk or muscle building
@@ronmexico79 Yeah, not true. I definitely have not been consistent daily with my calories and have a much fuller chest over the last 6-9 months.
I've been fasting at least 1 day a week over that time.
@@JeffreyFate I believe you, guess i mis spoke. Basically you can still gain, but it seems to take longer
Don't eat eat based on natural appetite stay anabolic
Sal, Adam and Justin. Gentlemen thank you for providing experienced knowledge. Long time listener/sub first time commenting. I believe the best knowledge is applied knowledge & having listened to your podcasts I am confident in all of your approach to a healthy active lifestyle. Seeking optimal health extends beyond the gym, its fact that you keep your audience healthy within those walls so we can be the best versions of our selves! This is true value being added to our worlds 💪🏼 thank you for putting in the time and welcoming your peers on the show to not only agree but disagree where needed to allow your audience to come to their own understanding of the subject matter. Your show allows us to maximize our individual efforts through nutrition, stress coping methods, sleep and even the pursuit of career choices by simply providing a platform for the viewers to have vitality and energy to perform our activities of daily living with maximum effort. Much appreciated from Guelph Ontario Canada happy thanksgiving mind pump crew.
5 years i have been following your podcast and today is th first time I'm considering bulking. I have always wanted to look athletic and lean and thought bulking is for other people and not me. This has changed my mind from now on.
Have learned and implemented so much knowledge from you guys! Been watching for 3 months now and have been more confident in certain choices I've been making on my journey. Happy Thanksgiving 🙏🏻💯
Great to hear! Happy Thanksgiving!
Love this one guys! As a registered dietitian I see clients constantly undereating and causing negative metabolic adaptation. I love when women find their power in eating in a surplus. Such a game changer mentally and physically in a world of chronic dieting being pushed on them.
Calories is a fallacy. Instead, the focus needs to be on timing of individual macros combined with adequate nutrients. E.g. high protein, some healthy fats, some complex carbs, no added sugar or simple carbs except before a workout.
That's it. Don't even need to write a book about. 1 TH-cam comment does the job. And you all know this is true. The mind just loves oversimplifying barely complex facts.
These were some super helpful tips! Two follow up questions I would have are what ratio of fiber to bodyweight would you recommend on a bulk? Also is there a time frame you would recommend being in a bulk for?
Hello sir.
Thanks for the information you are providing!
I would like to ask you whether it is possible to 35 years old man to bulk and increase strength and muscle mass
It is absolutely possible.
Most of my fitness knowledge came from you guys. Always gotta look up if you've covered a certain topic I'm interested in cause I trust your guys' opinion. Very thankful for this channel. Happy thanksgiving everyone!
Omg, yes, protein portions in restaurants are terrible! I'm so disillusioned, you pay for a bunch of simple carbs fried in bad fats and they give you a token piece of meat.
Fiber is NOT for everyone, BTW. Some of us are happily free from pushing fiber and feeling awful. It's definitely a generalization. Back when I tried so hard to get fiber, it was awful. Definitely not a one size fits all thing.
If all fails vegetables I, roots 🍠 🥔 , and fruits 🍌 with your favorite high protein meat : chicken, meat, fish, eggs.
They missed one point you need to eat relative to your body weight . If you weigh 200 pounds it should be (1-4) Grams of protein multiplied by your body weight. You the. Divide that by the amount of meals you can realistically have in a day based off of your life schedule. They over simplified it for the sake of getting the message out.
So much knowledge gained! Thanks for the help make me not scared to up my calories!
I never tried bulking before because I didn’t understand how to bulk but thanks to you guys I have a foundation to start bulking and will go till the end of the year.
I am not vegan but can only tolerate vegan protein shakes. From what I understand vegan sources don’t absorb as well in the body. Should I add more powder per protein shake serving if it’s not absorbing as well?
Damn, this really hit hard. I’ve been doing it all wrong. Great video. Definitely helps on what I need to do moving forward. 🤙🏼
Should you still bulk at 30%bf but not got muscle muscle getting back in gym after few years of injurys
Is there a way to can get rid of the V. Shred commercial that plays before your video. They claim that doing cardio makes you fat. 😮
Has either one of these 3 guys ever been big ... it's always guys with mediocre size telling people they know what's best.
Having a honey bun and a Monster for breakfast while listening to this and feeling like a fat POS
🎉🎉let’s bulk🎉🎉
Time to bulk, intelligently!! Thanks eh!
No Problem eh!
Hello guys. I'm a 65-year-old retired Army veteran and recently purchased Sal's book on Resistance Training. It's getting very interesting... I also reviewed the BFR video you guys recommended to me and yes, it's definitely what I'm going to incorporate into my training. So, I just wanted to say Thank you for all the advice you put out to us, the community, which helps us better understand what entails building muscle and the benefits especially to us, the older community.
I’m in my 50’s and at my desired body fat, eating at maintenance to surplus and doing what’s mentioned in this video, but still not seeing much added muscle. Any tips from the book or the video? I’ll search for BFR as I don’t think I’ve seen that one.
It's not calories that bodybuilders push through a syringe.
A lbs PF chicken breast is 139 grams of protein. Half a lbs is 8 ounces. So that would be about 70 grams
This has nothing to do with this show in particular but I played basketball last week and I remember yall saying stretching tells your CNS to relax and that could lead to more injuries. So I did some dynamic warm up and some primer stuff before playing. I felt like I played like my 23 year old self again. I'm 31, 2 ACL repairs, 1 Meniscus repair, and I had not felt that good playing in a long time. So for that I want to thank you guys so damn much!
PS. Sal, those road maps on your forearms are still ridiculous lmfao Have a Happy Thanksgiving Yall!!!
Bro I take 8 eggs for breakfast and there you have a lot of protein in one hrs.
What a great time to post this bulking video, just as I was about to start my bulking cycle! Love you Mind Pump, you've helped me tremendously in my fitness journey 💪
That is fantastic to hear!
21:28 CHEESEBURGERS! The most perfect meal, always gets a bad rap. There is nothing wrong with a cheeseburger EVER!
🍔🔥
Someone help me please. These guys state in this podcast that an 8oz chicken breast is 36 grams. I mean, unless my 3 scales are all equally out of wack, 8oz is equal to 226.8 grams. What am I missing here?
36g of protein
I eat 8 eggs for breakfast, 1 lb of ground sirloin for lunch and dinner. Rice and some sugar as carbs. Not a single vegetable. Blew all my PRs up 60% over 6 months eating like that.
That’s great!
I’ve been lifting for almost 2 years, this channel has helped me so much on my journey towards fitness. Thank you for all you do!
No problem!
8oz chicken breast≈70g protein
I wish I would have found you sooner. You guys have helped me break through my plateau and have challenged me to be better. Thank you for helping me get the most out of the limited time I have at the gym!
Happy to help!
First comment
I'm naturally a skinny guy so even when I'm in a caloric surplus eating 4,000 calories I'm still lean. It's quite strange
Is that a cool schnauzer in the back ❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤
After my 12 weeks of clean eating(at week six now) and being in a caloric deficit and lifting/walking, I would love to do a bulk but back in April I broke my wrist. Post physical therapy I can now lift weights but really not that high(15 lbs dumbbells max depending on what exercise). I’m wondering since heavy heavy weights aren’t an option for me right now, should I focus more on doing more sets/reps when I do introduce the bulk? Should I consider a smaller caloric surplus when I do the bulk since I cannot lift as heavy right now?
I feel called out as a 97lb girl trying to bulk 💀
I'm 195lbs now, train 5-6 days/wk, usually 1+ hrs a day. How am I supposed to consume 292g (1.5g*195lbs bw) of protein a day? That would mean I'm consuming, roughly, 30g of protein every 2hr in a 17-18 hour day. I feel like not only would I be broke, but constantly crapping my brains out.
From one podcast to another… I freaking love you guys!
Recently discovered y’all from following Dr. Lyon and I’m hooked! I’m two months shy of 62 and curious if there are any considerations for me as a post-menopausal woman wanting to increase muscle strength and mass. I’ve always been physically active and strength trained but never seriously focused. Now us my time! Thoughts?
Hey guys I’m trying to do somewhat of a body recomp.
I’m 92.5kg male 6,4”
Ive got belly fat, a bit of muscle but I want to basically put on a fair amount of muscle and strength over the next 6 months without gaining more fat.
BMI is 24.6 (idk if that’s relevant)
Im using a calorie tracking app, my target calories is 2750 (calculated to lose 2kg by April 2023) but I’m more focused on hitting 170-200g of protein so if I go over I go over.
Any advice on whether this is a sound diet or should I just increase my macros to like 3100?
I've recently came across Vitruvian Physique's (Igor) simple way to express people's general protein target: your height in centimeters in grams of protein.
If you add Mike Mathews' equation times 0.8-1 for a surplus or maintenance and times 1.2 for a deficit... it's still simple, yet flexible enough.
I'm 186cm and it gives me a range of roughly 148g to 223g between bulking and cutting :-)
For the last few weeks I've been struggling to eat enough. Thanks to stress and then catching a cold, I would easily find myself going 20 hours without eating, just having no hunger or appetite.
I weigh 135 and my target for protein is 100+ grams and I was getting typically around 80-or-so. I've been getting better, but now I'm playing catch up.
Shakes can really help. Lately in lieu of shakes, I've been having protein cookies and milk. That's a lot of sugar, though.
Glad I'm not a physique competitor, though. I've never worried all that much about size, even though I get big and small pretty fast. I'm more about strength and most about performance. 💪🏻😎
I found you guys a week ago and have been binging your channel. I struggle with consuming enough protein because it wrecks my gut. I eat a high carb and high fiber whole food diet. I am a 54 yo female, 5'6" 122 lbs maintenance is 1850 to 2000 calories daily. FWIW I whole body lift 3 days a week, boxing 2 days a week, running 7 days a week-running is my first love-3 long runs on opposite days of lifting and 4 days of shorter length runs with incline work. I am lean (I have defined abs), great strength but I can't seem to build more muscle definition in arms and I think it is protein. It literally wrecks my gut- chicken, cheese, turkey, every protein powder also wrecks my gut. PS- I only need 5 to 6 hours a sleep- it is genetic- a specific gene I carry as does my father and brother- so I do think this is unique- some may need 10, some 8 and for a smaller percentage 5-6 is ideal.
I love heating you.guys talk about what foods to eat because it's all the things I love. Protein is soooo easy for me to hit. I eat 7 eggs and 5 pieces of bacon for breakfast, eat roughly 6oz chicken for lunch and 4-6oz of pork chop for dinner. Sometimes the meats I eat for lunch and dinner vary but those are pretty much staples. Oh ya, I also drink half a gallon of milk every. Single. Day. I looooove milk sooo much, it makes hitting my macros so easy. I could drink more if I wanted too 😅. I still manage to drink at least half a gallon of water as well. For some context I'm currently trying 6'3 and 178lbs
Kinda confused about the usage of "efficiency" here. It seems efficiency is being conflated with burning v. storing or (catabolism v. anabolism) but in reality all biochemical processes/reactions have their own innate efficiency. Can someone explain please?
Love the show guys!! Learning so much valuable info! I’m curious how you guys feel about adding a sport to your weightlifting routine? I weightlifter 2-3 times a week and play volleyball 2-3 times a week. Curious on your thoughts?! My goal is to drop body fat, I’m a 5’7” woman 24-25% body fat.
Thanks for a great show guys, your insights and experience are are gold mine for someone like me, a guy that has always been somewhat active but not until my late thirties have started to get more into strength training and always take the DIY approach... (too cheap for PTs ;))
Pondering what you say about all the negative connotation tied to the term Bulk/Bulking, why not just stop calling it that and "re-brand" it to something that is both more positively loaded and more true to what it, in my mind, is actually about, which is to reenergize (or revitalize). Personally I usually combine my calorie upping with periods where I de-load and focus more on cardio. It is usually something like 6-8 weeks of mostly lifting, 4 sessions per week and maybe 1-2 cardio sessions if i have time for it and usually never more than 35-45 mins for either. When I start to feel too beat up I go for 2-3 weeks of more cardio focused training, 3-4 times / weeks max.
What I've noticed with that is that when I go back to the lifting again, my body feels so fresh and strong in the lifting and my energy levels in the sessions are great.
So, stop bulking and start reenergizing... revitalizing ;)
Been eating eggs and avocados and rice and a whole rotisserie chicken most days of the week plus a weight gainer shake with Bear Naked granola in between and have gained 10 lbs of lean mass in the past 6 weeks. It really does take counting calories or tracking what you’re doing to realize what you’re doing and actually gain weight. I feel so much better. I also cut out the daily glass of wine or more lol. That helps too ha
this is/was a really important episode. The nutrition part is really the key to body changes (up or down). Many people don't get it, and spend a lot of time and money in the gym
I’m that 98 pound female who needs to gain weight. So 100 grams of protein per day? I love protein but a girl can only eat so much chicken. I’m gluten and lactose intolerant. I’d love suggestions on the easiest to digest proteins. I’ve tried some vegan shakes and they still hurt my stomach.
I'm on and off eating clean but just went back to clean almost week now. I want to get leaner but stronger and and nicely toned so what's the difference between bulk and shredded? What do I do next after cleaning clean and I've dropped 5 lbs already. I'm currently 105 lbs, 5 feet tall and work out at the same time. I don't do protein powder or pre-work out powder but sometimes pre-work out snack. Later should I be bulking or try to get shredded?
I was under eating for years, restricting, and only getting about 1000 cal. I started a reverse diet back in May and now I am up to 2400 cal. I am 5 foot 8 1/2 and only 125 pounds. I am very lean and trying to get more muscle. I am going to start adding more calories. I am going to start a bulk tomorrow, and I am really excited! I am desperately trying to get an ass, so I think a bulk will really help.😂🙌🙌 thankfully I start my day with a 850 cal smoothie with 67 g of protein! I eat very healthy with minimally processed foods so I don’t have an issue with eating a bunch of crap.
Okay I am entering in my last bulk phase (3000 calories) but I am starting my cut on 1/2/2023. How many cals. Should I cut and for how long?
Sorry to break it to you Adam but blueberries only have 1g of fiber per serving. Blackberries, raspberries and strawberries however have like 9g per serving. Also just wanted to shout out to Sal about recommending psyllium husk a while ago for extra fiber. Has been an absolute game changer for me!!
Can confirm, libido has increased, sleeping better, feeling better.
Been on a bulk for 2 weeks.
Putting on weight fast but probably mostly water weight.
First of all as a person who is in the process of someone who is gaining CPT cert. MP is the best source of info. Thanks to each of you. What would be an acceptable amount of body fat percentage to gain on a bulk?
I am 215-219 lbs and around 15.5 % body fat. Of course I ask this with hitting all the other areas y’all discussed being on point
Not to be creepy but you guys have nice arms.
These tips are great, but you forgot how expensive protein is right now. Meat/whey/fish is all expensive. Whey costs SUPER high right now.
Can I get a bundle please for free as I'm faling upon hard times with my health and soo want to try and gain muscle in the right way .. I struggle like he'll for the last few years due to illness but now feeling a lot better but need some proper help to get on the right track . And your so info8 and helpful and positive about the sport I'd really like to follow a program of yours . But I have no money at the moment as I lost my job due to illness .Great video again btw
For the first 15 minutes your just repeating yourself & y'all do that a lot other than that love your P.CAST Picked up a lot of tips & info!!!!!!
Yayyyy I've finally bought the Maps Mods Abs short program to get my abs stronger. I'm going to gradually buy more. Thankyou guys for you amazing help with these programs. I'm spreading the word with my colleagues at work. Patricia Sydney Australia
Great information, great video. One lingering question - most of us are looking for a permanent bulk. Do you have any research or methodologies that will help with a more permanent game of muscle? Inheritance
it’s irresponsible to use the success rate of bulking/cutting of professional bodybuilders without mentioning how exogenous anabolics makes it possible
So tough though to be pretty lean and have abs showing to “bulking” and I’m not talking crazy, but it’s hard to see some “fluff” 😬
Great information, great video. One lingering question - most of us are looking for a permanent gain of lean body mass. Do you have any research or methodologies that will help with a more permanent gain of muscle? Inherent in this particular podcast is the fact that missing even a few meals or being temporarily short on bulking calories will slow or even temporarily stop one’s gains. I would assume that myotropic gains are more permanent than sarcoplasmic gains, but also less obvious aesthetically. I realize this involves the whole science of setpoints, but was wondering if you guys had any relevant experience or opinions. Thanks.