"Alpha M" Teaches You How NOT To Lean Bulk (DON'T DO THIS!)
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Alpha M Bodybuilding Advice: How To Lean Bulk (My Response)
In today's video I'm doing a response to an Alpha M workout and nutrition video entitled "Get Bigger Without Getting Fat! (Lean Bulking Tricks)".
This Alpha M muscle building advice starts off on the right track (he makes it clear that dirty bulking is a terrible approach that will only result in excessive fat gain, which is definitely accurate) but it quickly goes a downhill when he begins laying out his actual lean bulking diet tips.
First off, he recommends consuming a calorie surplus of 500 per day.
This is not terrible muscle building advice, but it's still above what you should be consuming as part of a proper lean bulk to gain muscle without fat.
Your body can only build muscle to a limited degree per day, and any excess calories you take in beyond what can be used will simply be stored as fat.
500 calories above maintenance is about twice as many calories as your body can use to pack on muscle during a bulking phase. 200-300 calories would be more appropriate if you want to clean bulk and gain muscle, not fat.
As part of Alpha M's bulking approach, he also states that your calories should be coming primarily from protein.
In reality, you don't need huge amounts of protein to maximize muscle growth. 0.8 grams per pound of body weight is generally enough to optimize protein synthesis during a clean bulking diet.
Alpha M then goes on to state that any time your body weight plateaus during your lean bulking phase and you don't gain at least 5 pounds per month, you should add another 500 calories to your muscle building diet.
Again, this is simply too much too soon while lean bulking. Any more than about 1-3 pounds of overall weight gain per month will almost certainly mean that you're gaining excessive body fat, and 500 calories is too large of an increase.
Instead, rather than following this Alpha M diet approach, you should wait until your body weight plateaus for around a 1-2 week period, and then simply add in another 100-200 calories to continue your clean bulking diet.
The end of the video also outlines a bunch of Alpha M supplements that he recommends consuming. Among these are many ineffective options such as l-carnitine, CLA, MCT oil, BCAA's and more. On the list of Alpha M supplements he does include protein powders, creatine, multivitamins and fish oil which are all good options.
What's the bottom line on this Alpha M fitness video?
He has the right idea, but his actual lean bulking nutrition method is simply off the mark. If you just took all the things Alpha M recommends in his "get bigger without getting fat" video (calorie surplus figures, protein numbers and monthly weight gain targets) and cut them in half, that would be far better if you truly want to carry out a proper lean bulk and build muscle while staying lean. - แนวปฏิบัติและการใช้ชีวิต
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Got mine and I have been enjoying it. This was week 2 and I am seeing strength gains. I'm happy with that.
Y u hatin again bro.
it's been almost 20 days since I sent the application, nothing did send back to me ?! any way
Sean- where does creatine work into this? If you follow this diet while starting to use creatine- should you be gaining another 4 or 5 lbs a month for the first 2 months or so?
Does your house have an outdoor room inside the house?
Seans been one of the most underrated fitness TH-camrs for a long time, deserves way more subs
Thanks man
He really does.
You’ve convinced me to sub
He should debate Greg, challenge him Sean and make it fun to watch and we can also all learn a thing or two....
I just recently started listening to him. And he gives you a reason to listen to him. Taking somebody you already respect and doing a peer review on them to get your attention. Then showing you how it’s really done. Of course you resist because cognitive dissonance is getting in the way. Then you do your research and find Sean is rewriting the script and showing people what’s really happening.
Never trust anyone who puts Alpha in their name.
And is the opposite of alpha.. I do trust Alphadestiny though, he is pretty good.
Except alpha destiny
it's tongue and cheek though, he openly admits that.
@@TheShop90sKids True, he doesn't take himself too seriously and he doesn't demean the listeners.
I do agree that it's not for everyone...😁
@Joseph exactly what @Mr ClassicMetal said. He calls himself Alpha but he doesn’t come off like a duechy try hard. He’s very silly and throws jabs at himself.
“He’s always screaming at the camera”
Me: Thinks of Coach Greg🤔😂🔥
😂😂😂
Same
He's entertaining cause he sound like the parrot from Aladdin
but coach greg has something in his screaming that i like... alpha m not so much
Don't compare this MORON with THE DOC.....
"This idiot here"
Shows his picture
Me: sub
😂
I wasnt watching and remember that picture (btw I still have to watch your video about dirty bulk) and was exactly was thinking (maybe the way that you said it and the words) that the picture you were showing was you AND this precise picture.
I was thsi afternoon, speaking with my girlfriend about humour.about ourself (dont know.how.to.say.it.in english but in french we say "auto-derision" kind of self not taking seriously, just about being able to joke about ourself, which I value a lot).
Video requests:
1) are microwaves really bad for nutrition?
2) benefits of sleep vs just resting / repair levels...
Keep up the amazing work!
Definitely number 2 ! Working 3rds has me worried about gainz lol .
1) No. Heat-stability of certain vitamins is the only issue, but that would be the case of any other type of heating so using a normal oven or boiling/pan is gonna cause a equal if not more loss of vitamins.
Also with the rise of veganism and vegetarian diets, maybe a video on nutrition areas that this group has to be wary of? There are vegan bodybuilders out there that discussed this but there's really no harm in creating your version that could bring more audience to your page. Pretty apt too since you're based in Bali now which has quite a big vegan scene. (:
Test for #1.
Step 1- buy two plants
Step 2- feed one only microwaved water that has come back down to room temp and feed the other plant water straight from the tap
Step 3- record your observations.
Sleep is definitely better than just rest and repair. Your body goes into a specific state during deep sleep and your active muscles are fully rested, with your heart and organs more relaxed. There are also hormones released that promote healing of tissue and other tissues.
Sleep over naps and short rests all the time
You, Coach Greg and Derek are the best, nice to see honest coaches creating quality content and calling out all the so called “gurus”
Greg isn’t a great source of fitness advice in my opinion
@@tylerrose4416 I’ve tried other online fitness advice, from my experience he is awesome, most importantly I stayed consistent following guys like him and other
@@alexbaigus he was tho
not worthy of watching anymore
Greg is "honest"? Lmfao.
Gshred and Roid Delts.
alpa m has been kinda cringey for a while now, he just should stick to clothing and grooming advice, thats what is good at
He turned money wh0ring years ago. But his crazy level keeps going up.
And you should stick to wrestling cena love you though your my favorite wrestler
I hate dudes like him who take advantage of insecure dudes to try and sell some products. Not only that, but the products and advice they provide is complete bullshit, (cough, V shred, Alpha M)
Even his grooming and clothing advice is shity because it's just like one NeverEnding infomercial and one plug-in after the other
he's not good at those things either lol
The last time when I calculated my calories from when I was basiclaly not counting anything and "dirty bulking" . I was at a 500 to 1,000 calories surplus everyday. I really wish I had made it 200 to 300 cals as Sean mentioned as I got bad stretch marks and became a binge eater. Great video.
He’s a very annoying guy. You’re spot on when you say most of his vids are ads to sell some garbage
Nah Alpha M is a cool dood
yeah there's one video where he's wearing a rolex while trying to flog a real cheap, nasty Chinese made "fashion" watch you can bulk by online for $1.00 each
All of his videos are him trying to sell you something. There are usually timestamps to skip though
Francisco Gonzalez fajet
I've gained 20 pounds of mostly lean weight in 2 years, what worked for me was either trail mix between meals, or pb and banana sandwiches. Sean's spot on, 200 or 300 extra calories a day is all you need
@RoyalHellfire peanut butter is relatively healthy, it does have alot of fat, but it's not saturated fat it's the kind your body needs. If you're skinny fat I think your best bet is to eat a healthy diet and really push yourself at the gym, I wouldn't worry too much about calories just yet. At the point you're at try to eat healthier, maybe a bit less calories then you're used to and hit the gym 5 to 6 times a week. Let your muscles eat away at your fat. Good luck with your training man.
@@drummerdude0515 I like this comment. Rarely do we see actual well-rounded advice like this in the comment section. Thank you!
@RoyalHellfire ay bro listen if your under 15% body fat , eat 3250 cals daily and your gonna out on weight
@@dylanlopez7901 He shouldn't need to be anywhere close to that at the start unless he's really physically active. He just needs to start with small surplus and adjust up if he isn't gaining any weight. as far as diet, priority is get the protein in check.
@@dylanlopez7901that caloric surplus makes no sense for most people.
He follows all the bro myths. He doesn't belong in the fitness influencer field at all.
He's catering to his "Bro" subs. Good job Sean
I love the way you point out their mistakes so innocently and respectfully
LOL- I love how Sean rips on Alpha for marketing his products- Then sean goes through each of alphas products and explain why Seans products are superior.
I’m glad you’re posting more! Keep it coming🥂
That's the thing, I think Alpha M is a net positive TH-camr. Putting aside the fact that he can get things wrong and sells things a bit too hard, he helped me a lot with my fashion sense, confidence, hell he even taught me how to dance in clubs! I think it's a case where regardless of if somebody has good or bad aspects to them, you really have to take the good and discard the bad.
The most honest guy on the net keeping it real 🙌🙌
I rather listen to Sean when it comes to fitness 👌🏻
Recently found your channel and I love the content. Great content and I always learn something at the same time as being entertained
Great video Sean... enjoyed it immensely. Oh, and LOL... love the shot at TD.
Best way to "bulk" is to track your daily calorie intake with your weight stabilized, that is maintenance. Then increase that number slowly until you get the desired results. Same works for weight loss but in reverse.
This is because it is near impossible to calculate maintenance calories other wise because of things like NEAT.
The Thomas Delauer shade had me dead 💀
Just started watching this channel and am impressed by everything.
This channel gives great information, I am glad I found it!
Hey Sean first of all I really enjoy your channel you said if anyone has had a successful lean bulk leave a comment so here it goes. I first used a formula to figure out my approximate daily caloric intake based on height weight age and activity level and added 300 daily calories. The next thing was to calculate my protein intake which was between 0.6 and 0.8 grams of protein per lb of body not going any higher due to the fact I only have one kidney. Then I used anywhere between 2 to 4 grams of carbohydrates per lb of body weight. I calculated my caloric intake and decided to try to keep my fat around 20% of my total. From there it was just adding or subtracting letting both the mirror and the scale guide me. I increased my intensity and lowered my volume when it came to my training as well using legs, push , pull for the most part. Anyway that's the simplified version. Keep doing what you're doing brother
I like the new direction of this channel 👍
You're the man Sean! Really enjoy your videos mate
Sean N keepin' it real as always
Clean work Sean👍🏻
I’ve actually met Aaron and had some good conversations with him over the last couple years. He’s actually a very quiet and humble guy in real life. Most of his “fitness” advice is what has worked for him. He normally gives advice saying do what works for you and use his info as a guideline. He also turns down more promo things than he accepts. Dude is killing it with several different businesses. He doesn’t claim to be a fitness expert but does preach that fitness should be a part of your daily life.
Good for him but that doesn't change the fact that his videos are annoying and are more about Shameless promotion than actual useful advice.
Sean here is spitting facts; this year (training hard) I bulked gaining over 1.5 kg some months and I got more fat than I would if I gained maybe 0.7 kg per month, so I needed to cut some fat. I definitly built muscle, but even some fat. Take it slow guys! 3 months of lean bulk are always better than 3 of cut!
Sean I just purchased some pre workout off your site. I'm excited to try it. I don't drink any caffeine except when i use a preworkout once or twice a week for a morning workout. Thanks for the great videos and information I truly appreciate what you do.
Sounds good man, I'm sure you'll like it!
@@Sean_Nalewanyj i like it! really good focus
@@tfog891 I realizes this comment is a year old but I am debating trying pureform and was curious if you kept using and and your overall experience with it
i can always count on you to keep it 100.. good shit Sean.
GOLD
Great advice with "reasonable" approach.
Alpha M is a bro & some of his videos are entertaining but not my fitness plug, lot. Spot on video Sean 💯
So glad I came across this channel! Calling out the bs is what we need
Great video, Sean. There is such a lot of BS-fitness videos on TH-cam, it really hurts to watch that rubbish. Please continue this series on teaching people what to avoid and what to do to get in shape. Stay safe mate👍
Your videos are great. Keep it up 👍
0:45 You don't simply watch Alpha M., you just click the video and scroll down to the description to find the X number of tips and read through them 😂
That’s what I do 😂😂😂
You have to stay for the advertisement though. Those transitions are smooth af.
Your low key hilarious, there's a lot of great info just jam packed in this video,....... Please no leave Thomas alone!!! You a dangerous man of war lol :)
Keep up the great content Sean, enjoying the critiques especially the v shred one 😂
I’m kinda hoping he starts posting again so I’ll have some fresh material to work with 😆
Sean Nalewanyj his ads are everywhere and their pretty hilarious
I really like this guy, and the way how he quickly sneaked in that Thomas DeLauer diss was funny, keep up the good work
You got one small detail wrong Sean, Aaron does not get commission from affiliate. He charged a flat fee for the video. I know the guy in person, he's awesome but I don't take fitness advice from him even when he is in good shape.
Gotcha, yeah that makes more sense.
He's always been cringey imho, but he's definitely great at sellling overpriced products to idiots.
😂😂😂brilliant
If anything the products he promotes are under priced or priced extremely fairly.
@Ethan James I meant in terms of the belts / watches / skin care products etc.
@@OMGItzSlickerz all skin care products are overpriced since you don't need them at all. You would have better skin throughout your entire life with just having a good diet and never using skin care products since they make the body less adapt at being able to heal the skin itself
@@mikeyvesperlick6982 Not necessarily bud
I m trying to bulk now and this video was really helpful. thanks Sean
Love your integrity bro!
Excellent video Sean. I posted a video yesterday talking about how you only need a 200-300 calorie surplus for maximising muscle growth. Far too many people still believe that the more they eat the more muscle they’re going to build, which is simply not the case! 🤯
Great video Sean, spot on analysis. And yes the clip of delauer is the best. Gosh I can't stand him lol. So I have followed your approach for bulking although I probably go even more conservative in the calories. I bulked first about 7 months 3 years ago and only gained about 5 lbs during that 7 months. Didn't quite get where I wanted to but then I dieted down about 12 or 13 lbs. then started a very conservative lean bulking. I slowly increased calories. I started with a surplus of 200 and about every 8 weeks found I needed to increase it by 100 to 150. It's been about 2 years of lean bulking now and I have gained about 10-12 lbs in that time. Some might argue that is too slow and they might be right however I have found that my size has significantly increased and my body fat levels are virtually the same as when I started. All that considered although it's been slow it's definitely been worth it to not gain a ton a fat. So truly thank you for your advice and all the best to you
Great info!!!
This channels growing fast
Finally, I found a realistic View on Nutrition and Training. U get my Sub.
again awsome video ..sir
Sean's channel is one of the best on youtube
Thanks man
Absolutely true. His advice is well researched and honest. I thoroughly recommend his books, they are the best investment that you can make to save you time and money, and learn something accurate in the process. And not a squeaky, screaming voice like Alpha male - so much for being alpha
Thank you sir. It is good to find someone who is more concerned with doing things the right way rather than profit.
I've always thought Alpha M was full of 💩, this confirms it.
I only watched a few of his videos but that voice is unforgettable in a bad way.
The realest guy in fitness #TeamNalewanyj
I like the new direction
Great channel you’re the one i 100% trust on anything you say
Liked the video I only watch very few health and fitness you tubers and your one of them the rest I watch for just entertainment. A lot of them they don’t know what the hell they are talking about . You and coach Greg are up there with the good news!
Thanks David
I love Alpha M but he’s better at giving clothing, styling and relationship advice in my opinion.
@Crow's Eye Watch Ben Shapiro's videos on love for dating
Alpha M is good for beginners and those who are insecure but his yelling delivery and shilling crap products killed it for me.
He even sucks at those things. For dating I'd recommend watching Derek from 'More Plate More Dates'.
Funny thing is he's actually won a couple of bodybuilding shows long back
@Crow's Eye Yep, Dan Bacon is definitely the man to go to for dating advice! He's actually a real game changer.
You and Greg are so alike great content and call out BS :)
Seannal is hands down the only source of information that people need if they want to bodybuild (and avoid much confusion, and wasting valuable time and money). I can recommend his books, guides and cookery books, all of excellent quality, very informative and clearly coming from a place of integrity. And no...I’m not his brother...just a very happy customer. Gaetano
Really appreciate it man! Thank you
You're so funny! 😆 I love your videos I'm so glad I found your channel ☺️
I got myself into a regular workout routine and I noticed that my body craves more protein the day before a workout than it does the day after a workout. I like the idea of just a few hundred extra cals, I'm gonna try sticking to that
I agree with u. The body can only process so much in a day along with that, there's a limit to how hard you can work and expect results. It is what it is.
My best results doing a lean bulk is to live on a low carb diet eating protein and fats for the majority of my meals and keeping the low carb intake around the workouts. Days off from the gym means lower calories overall for that day. Also try not to mix carbs and fat in the same meal.
My strength steadily increases and my waist shrinks. Shirts fit tighter and scale dropped in first 2 months and is staying around 179-180.
I don't count every calories but not all proteins and fats are the same. There's differences in digestion rates and absorbsion too along with fiber content.
I think if ur keeping the bodyfat down as in u can see ur abs and ur reps are steadily increasing on a few good exercises, ur going in the right direction.
I like this honest and mean sean :D
Another great video Sean. Just wanted to give you a heads up I submitted my custom plan a little over a week ago. I'm sure you've been busy. Just wanted to add on here that I did. Thanks in advance. Keep up the true content !
Shoot me an email to sean_nalewanyj [at] outlook.com
Check your spam folder! That’s where mine went
@@Sean_Nalewanyj Thanks Sean just checked my Junk folder and it was there. Also was checking out your multivitamins, any idea when they will be back in stock? Thanks
Alpha is a good guy …..Sean is a good guy too ….they both help people in TOTALLY different ways ….i like both …I’ve learned a lot from both
Will always support by buying products from Sean. Doesn't push his shit down our throats like most people and it's appreciated.
Love Alpha M's content on fashion and grooming but definitely subpar when it comes to bodybuilding content even though he himself does have a great physique at age 44. Thanks for another great video Sean!💛
Yep, I’ve only ever seen his fitness videos so his other stuff might very well be solid.
Sean Nalewanyj Mmm, I doubt it Sean. The guy is just an infomercial machine
Right??
@Luke the guys who are elder prefer to stay far away from the internet.
your channel is severely underrated
I love the thumbnails 🤣😭
First to support Sean.
this is the only reaction video that i love
Id say Sean would be proud of me if I said I still don't blindly trust his content I still do my own research and 95% of the time sean checks out to be right, so I'd say he's a reliable source 💯♥️
The incels will not be happy at you ragging on the leprechaun king.
🤣🤣
I keep imagining him now as a midget and I can't stop laughing. His voice is a huge reason why hahahahahahaha
I used to respect the guy, now looking back I'm just cringing like a prune watching his vids.
He has a good face/jawline. That is morr important when it comes to getting women
They hate him actually. He's not 6'2, so he should just end it all. 😥😄
been watching you since summer 2018, you're a G Sean
Thx man
I love you man. You’re blunt and you basically don’t give an F. Out here dissing the channel providing bullshit information lmaoo
Hey Sean I'm a new subscriber. Do you have a video on how to simply maintain muscle mass? I've bulked up as much as I ever want to and all I want to do is maintain what I currently have. I can't seem to find a video on that subject from you. If you don't have one, I would love if you covered that topic sometime. Thanks!
Sean is one of those guys that has put so much determination and work in that you’re almost skeptical he’s natty. It’s a compliment. Raw gains like this are very incredible. So many years of hard work
This guy deserves waaay more subs
Cool video, funny Thomas cameo but at the end this one also turned a bit into an infomercial
Sean -- you are awesome. And I know Alpha m. I've met him at his conference. He's a nice guy but he should the fitness advice to you.
the way you describe everything 👍🏾
Hey Sean amazing advice as always. I agree with you, I also find him super annoying. What would you suggest for caloric surplus for someone with extremely low appetite? I've even consulted docs and all tests came out fine, no matter what I do I can't eat a lot.
The dude was fine till a few years back when he went full salesman mode. I believe he once had/worked as a trainer? Thus the 90’s fitness advice.
Have a great one Sean, always a joy watching your videos man!
Bro your awesome. Thank you for showing your "less fit" pictures from before you got jajajajacked!!! It really helps to see actual results on a real person
NZ crew checking in
I haven't watched Alpha M for several months, but found his enthusiasm keeps my attention and I really respect people that do not trash others. I have more respect for him than the antics I have recently experienced responding to these videos.
Absolutely 💯 bro i actualy like his energy 🤘🏻👌🏻❤
Alpha m is cringey and it’s pretty much all to sell you something. Not bad advice here and there but just so cringey and over the top I can’t take it. 3/10
I love it when you take on other TH-camrs
Sean deserves 100M subscribers
Ahaha fat Sean after a dirty bulk lmao dude . Been there ,done that. You showed that pic a long time ago in a video of your's but it got me cracking up this time ,especially the left one.
Still were looking great in a short I suppose, just like I was 😉😅🤣
Great video dude , hope that in the nearer future people going to appreciate and seek out for real information, seeking out the not sugarcoated reality not only considering fitness but in life in general ofc.
Some crazy times were living in for a while now. Cheers
Appreciate it man!
Great vid.. Does your supplement company also sell/ship overseas?
I see some hate towards alpham here but if he is gonna see this Im sure hes going to admit to his mistakes and try to do better advice next time because he already did so after shreeded sport science james lineker did a review on him. Unlike some other fitness youtubers he knows he makes mistakes and isn't afraid to confess he is wrong abou something I'm not a fan of his but I have respect for him .
Yeah I respect that too if that's the case. I don't watch much of his content besides the fitness stuff.
This is beyond making mistakes in my eyes. The guy recommends supplements and products with the clear intention of milking as much money as he can from his radiance as possible. It just illustrates his dishonesty and not prioritizing the best interest for his viewers. A good example is the unnecessary high amount of protein he recommends to consume so one would have the need to buy whey protein, casein, and protein chocolate bars in order to reach their numbers. An honest person would recommend getting your protein (and pretty much everything( primarily from minimal-processed food, and using supplements when one struggles to hit their numbers or when it is more convenient in some situations throughout the day.
@@zooz1313 recommends supplements = dishonest, wow the amount of mental gymastics. You might as well argue that anyone selling protein powder is dishonest because you can get nutrients in this case protein from everyday food.
Whey protein is fine, he pushes things like 300 dollar jump ropes. Unsubscribed.
Question: I signed up for a free custom program, and going to order your multivitamins. Is it also possible to reach you for full consultation & possible coaching? Thank you
hey Sean i would love to here your take on this...
can you retain muscle in the short term (7-10days) with little to no protein, but still keeping calories at maintenance?
im intrigued by this
5 lbs a month ? Did I miss the juicing part he recommended?
I gained 30 pounds in 6 months. Body fat went up about 4-5% in the process
i did a 12 week lean bulk from 135lbs (~12% body fat) to 142lbs (15% body fat) and used a 300 calorie surplus. my minimum protein was about 140g as that was 1g per pound of my goal weight, my fat was a range of 50-70g and my max carbs was 320g. Total calories were 2300
man i would lose my shit if u made a video with the same energy & delivery as alpha m but the content was 100% legit
As a subscriber of Aaron’s for many years, I am not surprised. I agree with several of these points. Unfortunately every single video of his is sponsored and that camera personality is most certainly cringeworthy at times. He’s better at giving personal advice (and some of style advice), but should leave the fitness tips to folks like Sean. We appreciate you, man.