I love seeing strength athletes slowly coming around to the realization that body composition matters and cardio isn't going to magically take 100lbs off your deadlift
Sure, but I'd love for people only concerned with body composition to understand that a little extra weight on the body while doing a comp with a heavy deadlift for reps is, for many of us, more about decreasing the odds of injury more than adding strength. Although I dare anyone to say adding mass during a peak doesn't help strength.
@@doyourownresearch7297 when you're running in a deficit (catabolic state) your body simply won't recover the same. Slower muscle recovery and tissue repair. So leading up to a comp with peaking strength, the last thing you want to do is be borderline on if you're giving your body enough fuel. Especially because most of us only take about a week between our last heavy lifts and the comp. There's also the much more admittedly anecdotal feel most of us get where having a little extra girth seems to help prevent tweaks to the spinal erectors, shoulders, etc... Now post comp into a long off-season of variation rep work? Absolutely time to cut, especially when you're working with weights no greater than 75-80% of your max on a given lift. This is why in strength sports, you see most athletes get thick for comp then drop back down to semi-acceptable levels. Basically the opposite of bodybuilding. (where most of their injuries tend to be late prep in a big cut and dried up from their "TRT")
I agree there seems to slowly be a melting pot were hypertrophy dudes slowly come around to performance standards, while strength dudes are slowly comming around to general bodybuilding principles, body composition and cardio. But Bromley specifically has been saying this for years now. He's had a run every day period a few years ago aswell and made a big point of showcasing that being strong as shit counts for nothing if you get gased out instantly.
Two things you mentioned were a complete game changer for me: 1. Avoiding silly heavy bulks and cuts. This is the worst thing that messed me up for almost 15 years. When you get fat, you are metabolically disadvantaged, mess up hormones, insulin resistance = even easier to get fat and not building muscle. Slower, activities take more effort, you move less. And long extreme diets = destroyed hormones, strength, willpower, happiness, progress slowing down more and more. It took me 15 years of multi-month crash diets (followed by uncontrolled binges) to get down to 10% for the first time in my life. Now I simply don't go above 15% bf, and when I see I am bordering it or above, I do a mini-cut (max 6 weeks, typically 3 + 3 with a break between). I don't need to track calories, around Thanksgiving and Christmas can eat junk stuff and travel, just know that when I "soften" very visibly, I need an almost effortless short mini cut. For me 10-15% is also the range where I feel the best mentally and physically, it will be different for everyone, but instead of targeting a perfect diet with perfect calories, one can move anything in their own comfort range and adapt to life events, training cycles, whatever. Once a year, I target single-digits bf just for vanity, but if one starts in this range and fixed their metabolism through lifestyle, it's not a big deal and can be very short. 2. Cardio and moving just fricking works. People who say "instead of doing cardio you can just reduce the calories, it is the same" are uninformed or are lying (often trying to sell some snake oil diet programs or supplements). I believed them because I was lazy, and this was a great excuse to not do it, but it's definitely not true. Even with a mediocre diet, 30min fasted cardio of any intensity just melts the fat off (if I was in +/- maintenance before), almost like a miracle. No diets - normal or fad ones - are as effective. And no, fasted cardio will not "burn muscles" or "kill gains" like some bros want to believe and use as an excuse. Unless they are already starving themselves for a bodybuilding competition for many weeks or not doing any strength training, but I don't think any of your viewers or 99% gymgoers are in either category.
Best advice I ever received in my life was "move more, eat more" you can't brute force a bad diet with cardio, but if you are eating healthy, the more you eat, the more nutrients and energy you have moving through your system, the easier the deficit becomes. If your maintain 4000 calories a day and you go down to 3000 you've removed 1/4 of your energy source, if your maintenance is 2500 and you go down to 1500 you've cut it in half, not fun.
Man, I used to overeat like hell, looked soft and pudgy and have been trying to sort my diet out. Did a crash diet last year and felt like ass so I decided to up the protein intake, lowered the amount of carbs to a reasonable amount and just biked everywhere. Now bigger and slimmer than I've ever been and I feel so damn light in my own body. Easily the best choice I've made! Eating lean meats, plenty of vegetables, some good dairy, bit of protein powder and a nice balance of saturated and unsaturated fats does wonders! (And moving around often so you can eat more also plays a major role)
i think making a lifestyle change to eat a better distribution of macros, and to KEEP doing that for literally the rest of your life is the commitment a lot of people are unable to do. i’ve started to become a lot more conscious of it and it really just takes you not being a pos when you go to the grocery store. i spent years playing soccer and just eating mostly whatever i wanted and that ingrained bad habits of just carb munching 24/7 and now that i want muscle i’ve come to realize that eating several pounds of meat in a week is not crazy or unheard of. it should be normal and i aim to make it normal for the rest of my life.
out of curiosity, would you just not eat chicken or beef when you were playing soccer? It's rare to find a guy who doesn't eat meat at least once or twice a day
@@likemy I definitely did have meat via mcdonald's or other fast food. or if I was having team dinners I would get pasta with chicken. but that is a far cry from the 3lbs+ of chicken breast I've started eating per week.
The thing is too, if you're going to bulk and you get fat part way, finish your plan. I've seen a lot of people get a little chubby and then stop being in a surplus and lose all their gains. Did two designated bulks and got objectively fat both times and also put on a very noticeable amount of muscle both times, especially after I cut back down
I loved farmers until I got a 100kg sandbag for front carries, it's probably too heavy but duck it, it's full now and I'm not taking any out. I do 3 sets of 20meter walks with it and it is murder. I love it.
@@rowanmoloney1559what up fellow sandbag convert. I also do carries with a 200lb bag and it is brutality. I still squeeze in farmer's walks too, but for my grip if anything.
I love carries! Heck I got back troubles but even I can carry a couple of dbs of moderately uncomfortable weight till I get winded. Always a great grip workout when you carry with handles.
This is the exact video I need. Used to be 190 very lean and shredded, now 212 strong af, pulling almost 700 on dead, benching in the mid 300’s but my abs are basically gone and I have love handles lol
You mention steps. I'm not a body builder but subbed out of curiosity after having done basics some 20 years ago. I do light weights these days due to health issues, but will mention my experience on steps. I work in a job where I do up to 40,000 a day. I'm not kidding. If you need to do steps take on a job that pays you for it, even part time. So hospital portering, food/goods transport like uber, postal. If you're gonna sit and watch netflix, put yourself on an exercise bike in front of it. All those things will help you in the steps margin. Plus you get paid for some of it.
This is very useful info. I competed in my first bodybuilding show at 75 kgs body weight; 5 months later, I'm here at 96kgs body weight about 33 bmi because I felt so insecure during the cut, because I could not lift shit. At the same time I had this psychotic urge to consume food while I was on the cut. I will now be smarter and be stronger (inside) by following your advice.
This was an excellent video man, weird question but how do you shave your head and not have it feel irritated. Whenever I shave my head the back of my head feels like someone is lighting a match on my scalp
I think I might shop at your HEB! not a strength athlete, but I have always had a lot of jobs (paid or otherwise) where being really strong is super helpful. On Monday I was pulling cemented in posts out of the ground that got damaged by Beryl by digging a large pit, then straddling the pit, bending over, and yanking the post and cement out of the ground. Had to work solo because my son was sick. Seemed a lot like some of the odd stone lifts I have seen you do on the channel, but with lots of extra mud thrown in!
Will watch this after work. I've started my first cut and I'm well and truly disappointed in terms of strength loss basically taken back 6 months, have changed programs and just been recovering from flu. I was looking much better with some fat, now back to skinny, gone from 3500 to 1700 cals. Once I'm lean I definitely won't be aiming to gain 1lb a week, ideally half that or less. Thanks Bromley!
From 3500 to 1700 cals is a big jump. You would lose strength rapidly. I lost 11 pounds in 2 months while in a 300-500 calorie deficit. Just lost 2 reps on my bench press today in 2 whole months.
@@agrlklarkemirenpanda660 within as little as 2 weeks I lost 5KG. I'm 10KG lighter now. There's no good using my weight from 6 weeks ago to work out a 25% calorie deficit from. Muscles are just water and carbs, how else would you explain how quickly the body reverts back lol hardly worth the effort
I really like tip 6 he is completely correct. With tip 7 I don't HIIT is effective for cardiorespiratory training for the average person. The amount of fatigue is too much, I would just walk on an incline 6 degrees 3mph for an hour 5 times a week. If you really want to train cardio a slow run for 30 minutes 5 times a week should work.
Only part way in so you may touch on it further in, but I would add some bit of attention to digestive health alongside the calories, then protein to make the kinda basics big 3 you get 95% of the benefits just from those main things
🎯Diet and Rest. It took me awhile to stop being stubborn about rest days. Rest and sleep blew my gains up. Resting/sleep helped my Diet bc I had more time to eat.
Definetly agree on the diet part and FAST bulking anf CUTTING I myself have few steps : 1. While bulking aim for reasonable goal like 1.5 kilo to 2 kilos a month, gained round 10 kilo rn and 90% of it muscle so far 2. If you start getting chubbier than you want get some Mini cut in wich youll loose mostly fat with little bit of luck 3. Yes higher volume definetly does increase calorie expenditure but for some people higher workout volume doesn't do good. Basic cardio would be much better with good intensity (for strength)- and also STF (stimulus to fatigue ratio) can be on point without too much volume.
Great video, as always. Thanks for the advice. I'm not near fat or strong buy it's good content and entertaining and a good check in especially as an older dad.
Personally I found that a small calorie surplus of a couple hundred calories is perfect, it keeps me growing, strong and feeling good without me getting fat. Would be my recommendation for eating
Yes! My friends and coworkers see how much my body has changed, and this is after I lost a ton of fat and slapped on a bunch of muscle. Whenever they ask how I do it I explain, high protein, lifting, reducing fat, counting calories, and consuming plenty of complex carbs. I see their brains start glitching, and then I hear shit like 'So... don't eat before bed? That's bad for you, I've heard.' One of my roommates is pre-diabetic and over 300 pounds, he listened to what I said about it, then he is replacing oatmeal creme pies with almond butter cracker sandwiches with the same amount of calories 😩
I just eat lean protein at every meal, carbs in the meals right before and after I train. The rest of the time, I focus on just protein. I has worked well for me. I'm fairly lean, got maybe 15lbs. more I'd like to drop.
One of the most basic ways to stay lean is lots of daily walking. I like to spread 15-20K steps out over the whole day. A 30 min walk first thing out of bed, a few 45's over 6-8hrs, and then a random 30 min walk after the gym before dinner. Since it's so spread out, it's quite easy.
East solution is to fit cardio into your daily life . I normally cycle to and from work that way I easily clock 70 miles a week although I’m still bulky and will like to cut . Another solution is to not buy snacks at home . So when you crave something sweet you have to get up and go get it from the shop rather that just having a stock at home
I just do OMAD because I'm lazy and don't like counting calories. Have remained at 10-12% bf for the last 4 years and have gained a lot of muscle. I generally eat whatever I want but naturally I gravitate toward nutrient dense foods first and if there's room for some junk before the feeding window expires I'll get into it.
No idea if you have personal experience with this (hohoho) but some guidelines on how to (responsibly) put on weight would be a cool follow up video. Namely, how to eat healthy food at a surplus when appetite alone doesn't get you there
Watched a rp strength skinny fat video I can attest to this. I really need to track calories bur focused on protien carbs fats, granted I'm also hiking and biking but I'm down 30lbs of fat up 30 in muscle in 10 months about the same weight
I believe Prof Tim Noakes has done some good research on fat-adapted athletes and energy output. But true.. if a strength athlete and you do the metabolic switch it will take anywhere from 6 weeks to two months to build your numbers back up to where they were when you burned carbs rather than fat. But once there there is no harm - in fact some benefit via insulin spikes as Mauro Di Pasquale has espoused - in a weekend here or there of carb loading as you will have achieved metabolic flexibility. The anabolic phase shift diet was all about exploiting these two hormonal states in a seesaw fashion between high glucagon/HGH and insulin.
I do wish the fitness community would at least talk to people like Noakes, Nick Norwitz and Shawn Baker. For some of us it's that the standard stuff in the diet is horrible for us. It's just lumped under fad because people like Layne refuse to intellectually engage. I think the benefits really are underrated even if you get exactly the same end result as far as strength is concerned (or even less).
Interesting. As a fat fuck, the title brought me here 😂. When i up the volume i up the overuse injuries too. I agree upping the volume helps to lean out & grow more muscle. I keep reps & sets low & intensity high for maintaining & growing strength & then switch to higher reps & sets lower intensity if i hit the wall just to keep the body guessing. Love the content!
Eating just homecooked, protein and nutrient rich foods is just the best. Its not that hard to eat chicken tighs with vegetables and some rice/pasta. Sometimes just eat 8 boiled eggs, sometimes fish with potatoes, oatmeal with scrambled eggs etc. Just have a good mix of all makros all the time but who cares if you dont sometimes, as long as youre not having a glazed donut, you can literally just sit down and have a whole chicken or 2 cans of sardines or a bunch of eggs. Get TASTY protein in that isnt leathery and dry but actually contains some fats and therefore nutrients. Also just because you wanna get strong and big doesnt mean just sitting on your couch all day after training. Go out play some basketball, go hiking, swimming, fishing, walk your dog or combine all of these things like I do. Im 6´6 and 280ish lbs but I still got a 4pack, naturally. I just move a fuck ton and eat a healthy amount of whole homecooked meals 3-4x a day
Personally for me I found a small calorie surplus of a couple hundred calories a day with a big focus on carbs and protein over fats works like a charm. It keeps me strong, growing and feeling good as well as lean enough to look good while not being so lean it affects my performance. I mostly focus on eating white/red meat, potatoes, rice etc and fruit (I’m not a fan of most veg, I make up the shortfalls with seeds, nuts and Legumes) I’ve seen people go down the dirty bul/it makes me strong so I can eat what I want route and it never ends well, they just get fat and initially stronger but long term they suffer as they get too fat and they have to then spend time reducing fat when they could been getting stronger
lol, I have that same dip belt. Luckily I'm not fat and I think my numbers are damn good given my size but always looking for ways to improve or get better numbers
2:25 I disagree here bromley, you can’t really claim fat is less important for naturals like it is for you, naturals need to produce their own hormones and they won’t be able to if you cut fat,even if you are overweight it is better to cut carbs and easier
He's trashing carnivore and keto, but recommending carb cycling. It's just as much of a "fad" diet as anything else. Nothing new either. I eat carbs, I feel like shit. I limit or remove carbs, I feel a million times better. Also recommending eating like a bodybuilder, when bulking and cutting is their holy grail when it comes to nutrition and contest prep.
I went from 119 kg in September last year up to 140kg, id say i eat like 80% pretty decent. Definitely need to drop at least 10-15kg, but otherwise at 140 i can still hit box jumps and pull ups
I blend 48 or 56 ounces of 1% cows' milk with 56 grams of unflavored (99.9% pure) whey protein. It makes about 100 grams of protein. I guess this is 3PMAD (3 Pints of Milk A Day). It's easy to get my other 85 grams of protein from food.
I really struggle with veggies 😭 I also get REALLY into my work and sometimes completely forget to eat. My biggest thing is consistently hitting 4 or 5 meals a day, especially because of work. Staring at a computer screen honestly makes me feel like I'm on coke; eyes wide, I know I'm tired and hungry but almost no urge to eat 😭😂 it's on me to figure that out!
@@michelrood2966 nah, I'll get it figured out. I'm up 40lbs since I started so I'm happy with my results and direction. It's work anyways, so I have to do it. Can't just quit, brah.
I enjoy bulking and cutting since I like to switch things up to keep things freah. The cutting isnt too bad if you arent trying to get bodybuilder shredded, just defined abs. Same with not getting ridiculously fat.
1.-Do what you think you can handle 2.- see how you feel 3.- if bad, do less, if easy, do more, if good, do that 4.- ??? 5.- OHP a dude above your weight class
I admit that I worry about my weight. I want to develop strength and love being able to squat 3 plates and deadlift 4 plates on a regular basis, but because I am a paramedic that once to be on a helicopter in the future, I need to keep my weight below 200 lbs.
In my experience, there is some cognitive disconnect these days between what being a "fat fuck" or "dirty bulking" actually means due to how shredded everyone is on instagram. Having love handles or a bit of a belly deep into a bulk is acceptable and maybe even necessary for some natties to actually gain strength/muscle after a certain point (definitely seems that way for me). However, the way you get to that stage should not be a 3 week period of olive oil drenched Papa Johns and a gallon of ice cream every night. Rather, its over months of opting for slightly less calorically sparse options, like eating more steak and salmon instead of chicken and tilapia, a glass of milk with lunch instead of water, or a slice of pie after dinner on occasion -- those types of surpluses actually get utilized by the body after hard training.
I hate seeing mid weights and light weights complaining about cutting especially the week of a comp. I'm a light weight and just maintain and work to get stronger at my weight.
I've been walking about 6000 steps a day, and not seeing much impact. thanks for the tip on rucking. will work perfect in my neighborhood. #bringthenoise
I remember back when we trained at 24. I can't remember how many different names you came up with your diet/eating habits. I remember the Big Mac diet, my personal favorite, the fat f@#$k diet, biscuits and gravy with a side of cheese burger. Stuff like that.
the difficulty with eating like i give a crap is its damn expensive, if i had to buy 1000 calories of chicken breast... it cost damn money, especially when your 20 with a minimum wage job.
Lift with confidence.
Learn more at www.BaseStrength.com
WE'RE ON DISCORD!
BaseAI discord.gg/wsEq5aDq84
BromleyHQ discord.gg/CnhSBYb5qy
What is happening with boostcamp. Is bullmasif not free. I used it before. Now it sayes ihave to ulock.with pro
I love seeing strength athletes slowly coming around to the realization that body composition matters and cardio isn't going to magically take 100lbs off your deadlift
Eat in a surplus 400cals
Sure, but I'd love for people only concerned with body composition to understand that a little extra weight on the body while doing a comp with a heavy deadlift for reps is, for many of us, more about decreasing the odds of injury more than adding strength. Although I dare anyone to say adding mass during a peak doesn't help strength.
@@ESFoxwell how does it reduce injury? That is interesting.
@@doyourownresearch7297 when you're running in a deficit (catabolic state) your body simply won't recover the same. Slower muscle recovery and tissue repair. So leading up to a comp with peaking strength, the last thing you want to do is be borderline on if you're giving your body enough fuel. Especially because most of us only take about a week between our last heavy lifts and the comp. There's also the much more admittedly anecdotal feel most of us get where having a little extra girth seems to help prevent tweaks to the spinal erectors, shoulders, etc...
Now post comp into a long off-season of variation rep work? Absolutely time to cut, especially when you're working with weights no greater than 75-80% of your max on a given lift. This is why in strength sports, you see most athletes get thick for comp then drop back down to semi-acceptable levels. Basically the opposite of bodybuilding. (where most of their injuries tend to be late prep in a big cut and dried up from their "TRT")
I agree there seems to slowly be a melting pot were hypertrophy dudes slowly come around to performance standards, while strength dudes are slowly comming around to general bodybuilding principles, body composition and cardio.
But Bromley specifically has been saying this for years now. He's had a run every day period a few years ago aswell and made a big point of showcasing that being strong as shit counts for nothing if you get gased out instantly.
Two things you mentioned were a complete game changer for me:
1. Avoiding silly heavy bulks and cuts. This is the worst thing that messed me up for almost 15 years. When you get fat, you are metabolically disadvantaged, mess up hormones, insulin resistance = even easier to get fat and not building muscle. Slower, activities take more effort, you move less. And long extreme diets = destroyed hormones, strength, willpower, happiness, progress slowing down more and more.
It took me 15 years of multi-month crash diets (followed by uncontrolled binges) to get down to 10% for the first time in my life.
Now I simply don't go above 15% bf, and when I see I am bordering it or above, I do a mini-cut (max 6 weeks, typically 3 + 3 with a break between). I don't need to track calories, around Thanksgiving and Christmas can eat junk stuff and travel, just know that when I "soften" very visibly, I need an almost effortless short mini cut. For me 10-15% is also the range where I feel the best mentally and physically, it will be different for everyone, but instead of targeting a perfect diet with perfect calories, one can move anything in their own comfort range and adapt to life events, training cycles, whatever. Once a year, I target single-digits bf just for vanity, but if one starts in this range and fixed their metabolism through lifestyle, it's not a big deal and can be very short.
2. Cardio and moving just fricking works. People who say "instead of doing cardio you can just reduce the calories, it is the same" are uninformed or are lying (often trying to sell some snake oil diet programs or supplements). I believed them because I was lazy, and this was a great excuse to not do it, but it's definitely not true. Even with a mediocre diet, 30min fasted cardio of any intensity just melts the fat off (if I was in +/- maintenance before), almost like a miracle. No diets - normal or fad ones - are as effective. And no, fasted cardio will not "burn muscles" or "kill gains" like some bros want to believe and use as an excuse. Unless they are already starving themselves for a bodybuilding competition for many weeks or not doing any strength training, but I don't think any of your viewers or 99% gymgoers are in either category.
cardio helps your mood and overall health enormously. It should be the LAST thing to leave any program.
Best advice I ever received in my life was "move more, eat more" you can't brute force a bad diet with cardio, but if you are eating healthy, the more you eat, the more nutrients and energy you have moving through your system, the easier the deficit becomes. If your maintain 4000 calories a day and you go down to 3000 you've removed 1/4 of your energy source, if your maintenance is 2500 and you go down to 1500 you've cut it in half, not fun.
Solid
Man, I used to overeat like hell, looked soft and pudgy and have been trying to sort my diet out. Did a crash diet last year and felt like ass so I decided to up the protein intake, lowered the amount of carbs to a reasonable amount and just biked everywhere. Now bigger and slimmer than I've ever been and I feel so damn light in my own body. Easily the best choice I've made! Eating lean meats, plenty of vegetables, some good dairy, bit of protein powder and a nice balance of saturated and unsaturated fats does wonders! (And moving around often so you can eat more also plays a major role)
I tried cutting last year from 100 kg and ended on 110 kg but double the strength. Doing your programs from bootscamp 😎😎😎
Succeeded while failing.
i think making a lifestyle change to eat a better distribution of macros, and to KEEP doing that for literally the rest of your life is the commitment a lot of people are unable to do. i’ve started to become a lot more conscious of it and it really
just takes you not being a pos when you go to the grocery store. i spent years playing soccer and just eating mostly whatever i wanted and that ingrained bad habits of just carb munching 24/7 and now that i want muscle i’ve come to realize that eating several pounds of meat in a week is not crazy or unheard of. it should be normal and i aim to make it normal for the rest of my life.
out of curiosity, would you just not eat chicken or beef when you were playing soccer? It's rare to find a guy who doesn't eat meat at least once or twice a day
@@likemy I definitely did have meat via mcdonald's or other fast food. or if I was having team dinners I would get pasta with chicken. but that is a far cry from the 3lbs+ of chicken breast I've started eating per week.
You can also get pasta with added pea protein (which isn't the worst)for a little boost. Oh and don't forget the eggs if you can fit the fat macros.
I realized eating whatever I want and training my ass off only to have to explain to people I lift weights, kinda sucks
too skinny or too... uh, not skinny?
Same boat bro !! Workout a ton but getting fat. Gotta pull back cuzzo
Imagine getting mogged by your insecurities so you can't get massive anymore
Most people dont know I lift as its multiple sets of 5kg, LOL!
Embrace the bloat
The thing is too, if you're going to bulk and you get fat part way, finish your plan. I've seen a lot of people get a little chubby and then stop being in a surplus and lose all their gains.
Did two designated bulks and got objectively fat both times and also put on a very noticeable amount of muscle both times, especially after I cut back down
Yeah your looking way healthier and jacked Bromley nice work
Farmer carries are so underrated. My favorite exercise to do by a mile. You feel it everywhere.
by a mile...that's my goal
I loved farmers until I got a 100kg sandbag for front carries, it's probably too heavy but duck it, it's full now and I'm not taking any out. I do 3 sets of 20meter walks with it and it is murder. I love it.
Im always trying to sell farmers carriers to everyone I talk to about working out who doesn't already do them.
@@rowanmoloney1559what up fellow sandbag convert. I also do carries with a 200lb bag and it is brutality. I still squeeze in farmer's walks too, but for my grip if anything.
I love carries! Heck I got back troubles but even I can carry a couple of dbs of moderately uncomfortable weight till I get winded. Always a great grip workout when you carry with handles.
This is the exact video I need. Used to be 190 very lean and shredded, now 212 strong af, pulling almost 700 on dead, benching in the mid 300’s but my abs are basically gone and I have love handles lol
The video that i was waiting for
Me who is nowhere near being fat watching this anyway:
Same
But.. I am fat :(
Wish I could say the same
weak as sh1t is what you meant to say
Congratulations
You mention steps. I'm not a body builder but subbed out of curiosity after having done basics some 20 years ago. I do light weights these days due to health issues, but will mention my experience on steps. I work in a job where I do up to 40,000 a day. I'm not kidding. If you need to do steps take on a job that pays you for it, even part time. So hospital portering, food/goods transport like uber, postal. If you're gonna sit and watch netflix, put yourself on an exercise bike in front of it. All those things will help you in the steps margin. Plus you get paid for some of it.
This entire channel is "The Way". As someone who yo yo'd all my life with weight. Thank you for preaching moderation for change.
This is very useful info. I competed in my first bodybuilding show at 75 kgs body weight; 5 months later, I'm here at 96kgs body weight about 33 bmi because I felt so insecure during the cut, because I could not lift shit. At the same time I had this psychotic urge to consume food while I was on the cut. I will now be smarter and be stronger (inside) by following your advice.
Uploaded 41 minutes ago, so just the 3 decades too late
So happy you are in this industry.
Excited to see it man. Keep it up
Where have u been all these years dude ! U r amazing! Literally the best vid ive seen on the topic NO BS ! Im wow'd man. MUST SUB
He's got good books too, explains a good philosophy on training methods that last a lifetime
Just in time for my 12lb cut. Thanks Alex you are a goat.
Looking good, Bromley. Keep at it, bro!
This was an excellent video man, weird question but how do you shave your head and not have it feel irritated. Whenever I shave my head the back of my head feels like someone is lighting a match on my scalp
I think I might shop at your HEB! not a strength athlete, but I have always had a lot of jobs (paid or otherwise) where being really strong is super helpful. On Monday I was pulling cemented in posts out of the ground that got damaged by Beryl by digging a large pit, then straddling the pit, bending over, and yanking the post and cement out of the ground. Had to work solo because my son was sick. Seemed a lot like some of the odd stone lifts I have seen you do on the channel, but with lots of extra mud thrown in!
you sound like a beast
Will watch this after work. I've started my first cut and I'm well and truly disappointed in terms of strength loss basically taken back 6 months, have changed programs and just been recovering from flu. I was looking much better with some fat, now back to skinny, gone from 3500 to 1700 cals. Once I'm lean I definitely won't be aiming to gain 1lb a week, ideally half that or less. Thanks Bromley!
From 3500 to 1700 cals is a big jump. You would lose strength rapidly. I lost 11 pounds in 2 months while in a 300-500 calorie deficit. Just lost 2 reps on my bench press today in 2 whole months.
@@agrlklarkemirenpanda660 within as little as 2 weeks I lost 5KG. I'm 10KG lighter now. There's no good using my weight from 6 weeks ago to work out a 25% calorie deficit from. Muscles are just water and carbs, how else would you explain how quickly the body reverts back lol hardly worth the effort
I really like tip 6 he is completely correct. With tip 7 I don't HIIT is effective for cardiorespiratory training for the average person. The amount of fatigue is too much, I would just walk on an incline 6 degrees 3mph for an hour 5 times a week. If you really want to train cardio a slow run for 30 minutes 5 times a week should work.
Definitely great advice, I think no matter what you do it's so important to stay consistent
Thank you for the rational and factual information, greatly appreciated. Golden.
Only part way in so you may touch on it further in, but I would add some bit of attention to digestive health alongside the calories, then protein to make the kinda basics big 3 you get 95% of the benefits just from those main things
Had a feeling I’d see you comment about digestions or micros on this one
🎯Diet and Rest. It took me awhile to stop being stubborn about rest days. Rest and sleep blew my gains up. Resting/sleep helped my Diet bc I had more time to eat.
This video really hit home with me, thank you for the great Contant
Definetly agree on the diet part and FAST bulking anf CUTTING I myself have few steps :
1. While bulking aim for reasonable goal like 1.5 kilo to 2 kilos a month, gained round 10 kilo rn and 90% of it muscle so far
2. If you start getting chubbier than you want get some Mini cut in wich youll loose mostly fat with little bit of luck
3. Yes higher volume definetly does increase calorie expenditure but for some people higher workout volume doesn't do good. Basic cardio would be much better with good intensity (for strength)- and also STF (stimulus to fatigue ratio) can be on point without too much volume.
HEB is the shiiiiiiiit!!!
Their store-made meals include healthy options and it's real food like you'd make at home. Has helped me soooooo much
Excellent video man thanks
I don't want a 6 pack because I'd rather have a keg. PEAK PERFORMANCE BABY!!
Let's stay MOTIVATED!
Let's keep WORKING HARD!
Let's be GREAT! 💪💪
Letsssss gooooooooo body building arc!!!!
Loooooking way leaner man, good stuff!
Come on man!! Heavy whipping cream and Cinnamon Toast Crunch is the business!!
box of cinnamon toast crunch a day
Great video, as always. Thanks for the advice. I'm not near fat or strong buy it's good content and entertaining and a good check in especially as an older dad.
I'm really starting to enjoy my cardio. I try to jog, run and also walk.Keep it balance
Personally I found that a small calorie surplus of a couple hundred calories is perfect, it keeps me growing, strong and feeling good without me getting fat. Would be my recommendation for eating
Yes! My friends and coworkers see how much my body has changed, and this is after I lost a ton of fat and slapped on a bunch of muscle. Whenever they ask how I do it I explain, high protein, lifting, reducing fat, counting calories, and consuming plenty of complex carbs. I see their brains start glitching, and then I hear shit like 'So... don't eat before bed? That's bad for you, I've heard.' One of my roommates is pre-diabetic and over 300 pounds, he listened to what I said about it, then he is replacing oatmeal creme pies with almond butter cracker sandwiches with the same amount of calories 😩
Good to see you doing jefferson curls. It seems theyve been fixing your lower back??
I enjoy these films. The business portion is so easy compared.
Let’s everyone else sell us stuff harder than last time.
How do I get fat, but not strong?
Success leaves clues, find someone who has achieved what you wish to achieve and do what they do. Role models are literally everywhere
@@EricMossthestrongmanexperience
Yeah he can find a lot of role models at burger king
So is Basse and Peak diet cookbooks comming up shortly? :D
I just eat lean protein at every meal, carbs in the meals right before and after I train. The rest of the time, I focus on just protein. I has worked well for me. I'm fairly lean, got maybe 15lbs. more I'd like to drop.
Don't think about intervals as intervals. Think about them as repeats. A pace/intensity you can repeat 10x, 15x, 20x, however many times your goal is.
great takes
One of the most basic ways to stay lean is lots of daily walking. I like to spread 15-20K steps out over the whole day.
A 30 min walk first thing out of bed, a few 45's over 6-8hrs, and then a random 30 min walk after the gym before dinner. Since it's so spread out, it's quite easy.
Alexander Bromley: American Legend.
Preach the good word!
East solution is to fit cardio into your daily life . I normally cycle to and from work that way I easily clock 70 miles a week although I’m still bulky and will like to cut . Another solution is to not buy snacks at home . So when you crave something sweet you have to get up and go get it from the shop rather that just having a stock at home
I just do OMAD because I'm lazy and don't like counting calories. Have remained at 10-12% bf for the last 4 years and have gained a lot of muscle. I generally eat whatever I want but naturally I gravitate toward nutrient dense foods first and if there's room for some junk before the feeding window expires I'll get into it.
Step 1: eat clen
Step 2: tren hard
Step 3: ?????
Step 4: profit
2.5: anavar give up
3. slep enuf
Step 5: orgen falur
Step 3: sell pics of butthole on OF.
south park reference ? 😂
No idea if you have personal experience with this (hohoho) but some guidelines on how to (responsibly) put on weight would be a cool follow up video. Namely, how to eat healthy food at a surplus when appetite alone doesn't get you there
Watched a rp strength skinny fat video I can attest to this. I really need to track calories bur focused on protien carbs fats, granted I'm also hiking and biking but I'm down 30lbs of fat up 30 in muscle in 10 months about the same weight
I believe Prof Tim Noakes has done some good research on fat-adapted athletes and energy output. But true.. if a strength athlete and you do the metabolic switch it will take anywhere from 6 weeks to two months to build your numbers back up to where they were when you burned carbs rather than fat. But once there there is no harm - in fact some benefit via insulin spikes as Mauro Di Pasquale has espoused - in a weekend here or there of carb loading as you will have achieved metabolic flexibility. The anabolic phase shift diet was all about exploiting these two hormonal states in a seesaw fashion between high glucagon/HGH and insulin.
I do wish the fitness community would at least talk to people like Noakes, Nick Norwitz and Shawn Baker.
For some of us it's that the standard stuff in the diet is horrible for us. It's just lumped under fad because people like Layne refuse to intellectually engage. I think the benefits really are underrated even if you get exactly the same end result as far as strength is concerned (or even less).
Can’t wait to see you ripped Brom. I’m on a similar journey, except my son was born three years ago 😂 cheers 🍻
08:40 gaddam Papa Bromley be looking mad good
Interesting. As a fat fuck, the title brought me here 😂. When i up the volume i up the overuse injuries too. I agree upping the volume helps to lean out & grow more muscle. I keep reps & sets low & intensity high for maintaining & growing strength & then switch to higher reps & sets lower intensity if i hit the wall just to keep the body guessing. Love the content!
Eating just homecooked, protein and nutrient rich foods is just the best. Its not that hard to eat chicken tighs with vegetables and some rice/pasta. Sometimes just eat 8 boiled eggs, sometimes fish with potatoes, oatmeal with scrambled eggs etc.
Just have a good mix of all makros all the time but who cares if you dont sometimes, as long as youre not having a glazed donut, you can literally just sit down and have a whole chicken or 2 cans of sardines or a bunch of eggs. Get TASTY protein in that isnt leathery and dry but actually contains some fats and therefore nutrients.
Also just because you wanna get strong and big doesnt mean just sitting on your couch all day after training. Go out play some basketball, go hiking, swimming, fishing, walk your dog or combine all of these things like I do. Im 6´6 and 280ish lbs but I still got a 4pack, naturally. I just move a fuck ton and eat a healthy amount of whole homecooked meals 3-4x a day
Based Brombro
Personally for me I found a small calorie surplus of a couple hundred calories a day with a big focus on carbs and protein over fats works like a charm. It keeps me strong, growing and feeling good as well as lean enough to look good while not being so lean it affects my performance.
I mostly focus on eating white/red meat, potatoes, rice etc and fruit (I’m not a fan of most veg, I make up the shortfalls with seeds, nuts and Legumes)
I’ve seen people go down the dirty bul/it makes me strong so I can eat what I want route and it never ends well, they just get fat and initially stronger but long term they suffer as they get too fat and they have to then spend time reducing fat when they could been getting stronger
Title made me lol so I decided to give it a watch, like and comment 😉
I think that i kind of sandbag lifting because it reminds me of trying to lift heavy rocks at Rivers.
So I think I would probably like that
lol, I have that same dip belt. Luckily I'm not fat and I think my numbers are damn good given my size but always looking for ways to improve or get better numbers
2:25 I disagree here bromley, you can’t really claim fat is less important for naturals like it is for you, naturals need to produce their own hormones and they won’t be able to if you cut fat,even if you are overweight it is better to cut carbs and easier
He's trashing carnivore and keto, but recommending carb cycling. It's just as much of a "fad" diet as anything else. Nothing new either. I eat carbs, I feel like shit. I limit or remove carbs, I feel a million times better. Also recommending eating like a bodybuilder, when bulking and cutting is their holy grail when it comes to nutrition and contest prep.
You need like 30g of protein to produce hormones. Double that and you're still only talking about 540 calories.
I went from 119 kg in September last year up to 140kg, id say i eat like 80% pretty decent. Definitely need to drop at least 10-15kg, but otherwise at 140 i can still hit box jumps and pull ups
I blend 48 or 56 ounces of 1% cows' milk with 56 grams of unflavored (99.9% pure) whey protein. It makes about 100 grams of protein. I guess this is 3PMAD (3 Pints of Milk A Day). It's easy to get my other 85 grams of protein from food.
very strong for a light geezer
I really struggle with veggies 😭 I also get REALLY into my work and sometimes completely forget to eat. My biggest thing is consistently hitting 4 or 5 meals a day, especially because of work. Staring at a computer screen honestly makes me feel like I'm on coke; eyes wide, I know I'm tired and hungry but almost no urge to eat 😭😂 it's on me to figure that out!
Yeah, find another hobby ,dude
@@michelrood2966 nah, I'll get it figured out. I'm up 40lbs since I started so I'm happy with my results and direction. It's work anyways, so I have to do it. Can't just quit, brah.
45 living in Thailand lifting 5 days a week just getting back into Thai boxing
I enjoy bulking and cutting since I like to switch things up to keep things freah. The cutting isnt too bad if you arent trying to get bodybuilder shredded, just defined abs. Same with not getting ridiculously fat.
damn failed before i started, guess i just gotta get strong too lmao
Alex! How would you program for combat athletes with limited time and recovery???
1.-Do what you think you can handle
2.- see how you feel
3.- if bad, do less, if easy, do more, if good, do that
4.- ???
5.- OHP a dude above your weight class
Bulk and gained 14kg in about 6 months 💀 definitely a learning experience
are you on any compounds for this cut?
I admit that I worry about my weight. I want to develop strength and love being able to squat 3 plates and deadlift 4 plates on a regular basis, but because I am a paramedic that once to be on a helicopter in the future, I need to keep my weight below 200 lbs.
I needed this video I overbulked and went from 169 to 215. Just trying to get myself back down again
totally meaningless...
I cut to 205 and was emaciated and weak...
230-235 is my sweet spot...
meaningless
TOTALLY...
Lmaooo I feel like I might be doing this. But I’m only 20 pounds up
WOW 😳 Looking lean Alex👊
Man... I feel like if I had some good coaching (that I could afford) that I would be way stronger than I am now (without gear)
Keto is great for physical and mental health
Once you start cooking good food at home, that's what you crave. You can do so much with fresh garlic, onions and peppers (pablanos are the goat).
But I HATE onions
In my experience, there is some cognitive disconnect these days between what being a "fat fuck" or "dirty bulking" actually means due to how shredded everyone is on instagram. Having love handles or a bit of a belly deep into a bulk is acceptable and maybe even necessary for some natties to actually gain strength/muscle after a certain point (definitely seems that way for me). However, the way you get to that stage should not be a 3 week period of olive oil drenched Papa Johns and a gallon of ice cream every night. Rather, its over months of opting for slightly less calorically sparse options, like eating more steak and salmon instead of chicken and tilapia, a glass of milk with lunch instead of water, or a slice of pie after dinner on occasion -- those types of surpluses actually get utilized by the body after hard training.
I have thought about getting a weighted vest. Seems like a fairly low risk way to get a bit more out of the 15-20 minute walk(s) throughout the day.
Consider jogging too! Can burn even more calories in the same amount if time. Also im just a random on youtube do whatever you want
Do. You. Have. Video. Older. Lifters
Dem push press reps doe!
I hate seeing mid weights and light weights complaining about cutting especially the week of a comp. I'm a light weight and just maintain and work to get stronger at my weight.
This is exactly what I'm going through at this moment in time.
Okay guys should I bulk to 200kg ?
You should, but you're weak-willed and you'll never get there.
Bulk till your barbell is 200kg
Yeah, If you wannabe strong. As sumo wrestler. Otherwise heck no!
Curious to see all the egg whites cartons - why not just use WPI, isn't it better?
Got myself a Garmin watch and some days I double my steps because now its a game
I've been walking about 6000 steps a day, and not seeing much impact. thanks for the tip on rucking. will work perfect in my neighborhood. #bringthenoise
Guessing you're American
Did you just push press 225 for over a dub in this joint?
I recomend runing minimum 10km at least once a week slow fast medium fast super fast walk sleep does wonders
bromley vs thrall when
Cutting fat from your diet doesnt matter when you inject a few mls of grapeseed oil a week 😉. No need for hormone production then 😉
I remember back when we trained at 24. I can't remember how many different names you came up with your diet/eating habits. I remember the Big Mac diet, my personal favorite, the fat f@#$k diet, biscuits and gravy with a side of cheese burger. Stuff like that.
Consider carnivore.
the difficulty with eating like i give a crap is its damn expensive, if i had to buy 1000 calories of chicken breast... it cost damn money, especially when your 20 with a minimum wage job.