zakruti.com » Sport, fitness, workout » Jeremy Ethier

How To Bulk Up Fast WITHOUT Getting Fat (4 Bulking Mistakes SLOWING Your Gains)

video description

Rating: 4.0; Vote: 1

I cover why you're not building muscle, and more specifically, go through 4 bulking mistakes that are slowing your gains and increasing the amount o fat you put on. So, if youre curious to find out how to lean bulk properly, stick around. First off, though, let's cover what bulking up is and why its ideal for building muscle. A 'bulk' is simply a period in which you eat at a calorie surplus to gain weight and add more size. And although this is, in theory, just as simple as eating more, most people in the process make a handful of mistakes that negatively affect the effectiveness of lean bulking. The first mistake is not being lean enough. And this is problematic being that it's just not optimal for muscle growth. As your level of body fat increases, you become less efficient at building muscle and as a result, grow less muscle and more fat per unit of weight gain. And secondly, not being lean enough when you start your bulk means that youre likely going to have to commit to a long diet to reveal your gains. When lean bulking, you wantto start lean - ideally under roughly 15% body fat. And if you're higher than this, a much better option for you is first to diet down to get rid of that excess fat before you then commit to a calorie surplus. The next mistake is gaining too much fat compared to muscle when bulking up. What a lot of people believe when it comes to bulking is that the more food you stuff yourself with, the more gains you'll make in the process. This is only true up to a certain point. Beyond that, the extra food that you take in will start to contribute significantly more to fat gain instead of muscle growth, which is then going to take a lot of time dieting to get rid of. Id recommend implementing a small to moderate surplus of around 10-20% above your maintenance calories, with beginners being at the higher end of this and more advanced lifters being at the low end of this. Then, to best gain muscle without fat (minimal, you also need to avoid the mistake of not setting yourself a target rate of weight gain and tracking that over time. Because the rate of muscle growth slows down, the longer we train. Meaning that you should be setting a goal rate of weight gain throughout your bulk thats per your training experience and then making sure that youre hitting that goal. After youve set this goal rate of monthly weight gain, monitor your weekly average weight to determine if youre indeed hitting this goal every month. Now the last and probably one of the most relatable bulking mistakes is not being patient enough. Unlike fat loss, building muscle is a very slow process. And to make matters worse, during your bulk, its inevitable that youre also going to put on at least a bit of fat throughout the process, which can hide the added muscle that you gain and make it visually seem as if youre not progressing. This often then leads people to go back to dieting too soon and not making any progress. Instead, understand that it takes several months and even years when youre more advanced to put on any noticeable size, which is why you must commit to bulking up for an extended period. When it comes to how to lean bulk properly, you need to be patient, trust the process, and track as much data as you can along the way so that you know when you veer off track and can adjust accordingly. And thats precisely why, within my BuiltWithScience programs, weve created various nutrition and workout software that automates this whole process for you. Enabling you to essentially shortcut your muscle-building process. And to discover which program is best for you and your specific situation, take the starting point quiz below
Date: 2022-01-03

← How To Get Bigger Legs FAST (3 Science-Based Tips For Bigger Quads)

How To Lose MORE Fat And KEEP/BUILD Muscle (3 WORST Dieting Mistakes You Need To Avoid) →

Related videos

This Diet Plan Is Getting Men Over 40 Jacked!

• Muscle Monsters

How To STOP Losing Muscle As You Age (IMPORTANT)

• Jeff Cavalier

This is Why You’re Not Growing!

• Ryan Humiston

STOP! If You See These Signs, It Means You're Gaining Fat (not muscle)

• Muscle Monsters

You're Wasting Your Money On Protein (NEW RESEARCH)

• Jeremy Ethier

Most Men Over 40 Can't Pass These Basic Fitness Tests (can you)

• Muscle Monsters

Comments and reviews: 10

gimy
I got a question.
So for some backstory, I used to be overweight so I stopped eating as much and dropped 45 pounds in five-six months. So problem is I became anorexic. But I want to get out of that state and be happy with my body.
So here's my question
What exercises do I do to bulk?
I am in a state where I am scared to gain weight, but I'd be fine with it if I knew it was muscle or could see that change in my muscles.
Also, how much should I be eating at the beginning if each day (for the past five-six months) I was eating 400-800 calories? I know my metabolism has probably slowed down quite a bit, but I want it to become normal and be healthy and positive. How much should I eat in the beginning to allow my body to still bulk but not bulk to the point of getting fat instead of muscle, considering my metabolism is most likely really slow and is in starvation mode? I don't see anything on this and would love some answers
reply

nicholas
Not sure if anyone will assist me with this but I just graduated high school, decided not to play sports in college, am really starting to lift hard everyday but I would still consider myself a beginner lifter. I am just curious about what I should set my goal amount of calories for the day? I sit around 166-168 lbs & 9-12% body fat, I have always been very lean from wrestling and such but Im not sure how to track the amount of calories Im burning during my workouts and how much its subtracting from my daily calorie intake.
After watching this video I figured with gaining 1. 5% of my body weight a month and after six months of bulking id be sitting around 183 ish, would this be a reachable but difficult goal? Like I said I would still consider myself a beginner and would like to learn as much as possible.
reply

Terminator713
seriously. someone help me out. It's hard to know the calories, when it is described on the packaged as raw calories, who tf is going to eat raw? Calculating calories is a headache. Myfitnesspal says 130 calories for a 4oz chicken thigh, however, the package says, 250 for a 4oz. I was eating less calories and lost weight. I try to use a good amount of oil to add on to those calories, since Idk what is the accurate measurement. Man I went down from 153lb to 150. I mean, I'm glad Im not 130lbs anymore, but I wish to get to 165. I've been around 150lbs for my whole 4 months long journey of workout. I am not trying to go to 4000 calories, because for one, it is exhausting and very hard on my wallet just to maintain my muscles.
reply

Jooshua
I wish I knew this stuff when I started tbh I started at around 76kg b/w and Id say I was probably anywhere from 20%-22% body fat and i remember one of my friends suggested I go into a surplus but he didnt really inform me on how much of a surplus to go into so I was already skinny fat from the start and i put on about 20kg over the course of 8 months which was not good at all although a decent amount would of been muscle a lot of it was fat if I knew sooner I would look a lot better now, Im currently in a 500 calorie deficit looking to get down to around 14% bf and then I wanna lean bulk and cut again
reply

detectivdan
Hi Jeremy,
This might be 2 years late but I am currently bulking for my first bodybuilding comp in September 2022. I started my bulk at 72kg 18%BF and am currently at 76kg with 20%BF. I had planned to bulk until 80kg then slowly drop down until my comp but I feel like even with a slow bulk I dont seem to be gaining as much lean muscle - although I am seeing some shirts and shorts filled up a little bit more. Do you think I should just start cutting down some body fat first or keep bulking?
reply

Kryllz
Ive been cutting for over a year and finally got down to a weight Im happy with and look good at. Now Im looking to lean bulk, then cut, lean bulk, cut. You know the deal. A personal trainer has advised me to lean bulk for 8 weeks, then eat at maintenance for 8 weeks, then cut for 8 weeks. Is this good? Or should I just lean bulk for 8 weeks then cut for 4 weeks or something, then repeat. Or something like lean bulk for 12 weeks cut for 6 repeat? Any help greatly appreciated
reply

Javid
makes sense. I know a lot about cutting, but didnt know anything about bulking. For some reason I listened to my friend who said just eat whatever, gain weight then cut. As a result outdid my plan, gained 15 kg, lost confidense. I am getting leaner and leaner now, thought about getting lean first and then track my weight and gains(and you also told this in video. That was my google search gaining without getting fat. This is a good video. Learned a lot. Thanks.
reply

Liam
It's so difficult for me to gain weight, I have a massive appetite but I don't look it, it's like I'm hollow boned like a bird, because I have a fast metabolism it's more difficult to gain much progress, in 3 months I did notice a bit of progress in my arm muscles but not very much really
reply

Abby
Hi there, have you considered Okibetonic Secrets yet? Simply do a google search search. On there you will discover that an awesome suggestions about how you can lost lots of weight. Why not give it a chance? perhaps it will work for you too.
reply

jeremy_ethier
I have always thought that dieting is eating only green vegetables and drinking water. Agoge Diet proved me wrong. I am eating delicious and nutritionally rich food and still reaching my fitness goals.
reply

Add a review, comment