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.
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.
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.
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.
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!
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.
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
🎯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.
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 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.
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.
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.
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 😩
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.
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.
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.
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.
Ive gotten big and strong. But i envy strongman, powerlifter dudes that still got muscle definition/ separation even when they're fat. But when I cut I go back to looking skinny/average.
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.
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'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
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
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
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.
Why are you saying cut fat not cut fat and carbs? I thought it was just the calories that mattered. Also heard more protein is better, don't think there is any evidence showing you can get too much protein. But it gets expensive fast.
The difference between a male nutritionist and a female is always going to be anti keto vs keto, women love their fat (9 calories per gram) and hate carbs (4 calories), they make it hard on themselves
It is sooo easy to get fat while getting jacked and it's really seductive because you don't want to give up those sweet, sweet gains even though you're muffin topping all your pants.
Carbs are not required to get strong (see build muscle) for non enhanced lifters. They help, but they're absolutely not required. In fact, It's not a bad way to get strong and remain lean. You can say you don't want to hear about it, but you've presented nothing. So be inflammatory all you want. You've demonstrated nothing to show what you said is true. Ranting about it isn't proof. We have evidence that people on keto / carnivore replenish muscle glycogen and do make strength gains. Ignoring that just shows how irrational your stance on the topic is. Ban / delete me all you want.
Oh a study showed some random ass people could get a little stronger?? FUCKING CRAZY!! Show me a single competitive lifter or bodybuilder, anywhere, ever. Cutting carbs doesn't magically shred you up. You still need to eat in a surplus to grow amd you can still get fat. Stop with the dumb ass ideologue shit. Diet is not an identity.
@@AlexanderBromley "Show me a single competitive lifter". That's not what you said in the video and that's not what I'm talking about. I never said cutting carbs magically shreds people up. I never claimed diet was an identity. These arguments you use are irrational and fallacious. This is a deceitful way to argue and is a marker of a sophist. You made a binary statement in your irrational rant, that is objectively false, and I called you out on it. Deliberately misrepresenting what I said isn't an argument. If you meant to say "To be competitive, carbs are required". I think you could make an argument, but that's not what you said in the video. As far as I can tell, that's not what you meant either. Having an irrational belief, such as what you directly said in the video, is exactly the definition if an ideologue. Feel free to try again. This time, at least try to be rational. Resorting to straw-man and ad-hominem attacks only further proves your irrationality.
Brother. I hope you can do something about that redness. If it’s autoimmune rosacea, you gotta try to do carnivore or something and beat that inflammation down. Who knows what that’s doing on the inside. Could also just be insane inflammation from visceral fat. Figure it out. You can dismiss it, but your health is fkd, mate. Good luck to you. You’re acting like a child and you’re a husband and a dad. Get your act together or don’t, whatever.
I see you don't know jack s*** about how the body uses fat as fuel. Yes carbohydrates are very good at producing short-term energy but for some people they need the satiety because we don't live in a gym. Good content otherwise keep up the great work.
He absolutely knows but knows for sure, its not hard to understand. Im on keto just now but if you enjoy carbs, which most people do, why cut it?? For me its easier, cause im not a big eater and i get more kcals from fat.
I mean just a generally healthy diet calorie wise making sure you get the protein in will get you recomping towards your goal. Also of course you can bench 100kg at 60/65kg. There are 52kg women who bench 100kg (literally two but they're both juniors as well). If you compared yourself to 59 or 66kg men yeah a 100kg bench is very realistic in that weight range you just need to gain more muscle.
Lift with confidence.
Learn more at www.BaseStrength.com
WE'RE ON DISCORD!
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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.
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.
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
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
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.
Yeah your looking way healthier and jacked Bromley nice work
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
The video that i was waiting for
Just in time for my 12lb cut. Thanks Alex you are a goat.
This entire channel is "The Way". As someone who yo yo'd all my life with weight. Thank you for preaching moderation for change.
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 ? 😂
Come on man!! Heavy whipping cream and Cinnamon Toast Crunch is the business!!
box of cinnamon toast crunch a day
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
So happy you are in this industry.
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
This video really hit home with me, thank you for the great Contant
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.
damn failed before i started, guess i just gotta get strong too lmao
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
🎯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.
Thank you for the rational and factual information, greatly appreciated. Golden.
Looking good, Bromley. Keep at it, bro!
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
Loooooking way leaner man, good stuff!
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.
Letsssss gooooooooo body building arc!!!!
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.
I enjoy these films. The business portion is so easy compared.
Let’s everyone else sell us stuff harder than last time.
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.
Alexander Bromley: American Legend.
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 😩
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)
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 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.
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.
very strong for a light geezer
So is Basse and Peak diet cookbooks comming up shortly? :D
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.
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.
Ive gotten big and strong. But i envy strongman, powerlifter dudes that still got muscle definition/ separation even when they're fat.
But when I cut I go back to looking skinny/average.
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
45 living in Thailand lifting 5 days a week just getting back into Thai boxing
Good to see you doing jefferson curls. It seems theyve been fixing your lower back??
great takes
Cutting from GOMAD, at 40, is definitely not the same as cutting when I was 25.
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.
Im prebulked. Im just working on my muscle catching Up hahahaha. Being overfat allows for recovery quite well, not gonna lie
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.
Title made me lol so I decided to give it a watch, like and comment 😉
Do. You. Have. Video. Older. Lifters
Was 420lbs lost 150 under the skin and put 80 on the bar. Still a fat fuck with loose skin but I feel great
But I'm not just stronger when I'm fat...I'm happier too! 🥳
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!
A lot of malnourished folks in the comments 😂
Dem push press reps doe!
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
Your bike seat is far too low.
bromley vs thrall when
Wait, so Rich Piana was wrong about consuming 45,000 calories day?
Cutting fat from your diet doesnt matter when you inject a few mls of grapeseed oil a week 😉. No need for hormone production then 😉
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
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
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 like doing Incline walking for an hour, it doesn't tax my knees and it let's me eat more ^-^
Based Brombro
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 recomend runing minimum 10km at least once a week slow fast medium fast super fast walk sleep does wonders
Why are you saying cut fat not cut fat and carbs?
I thought it was just the calories that mattered.
Also heard more protein is better, don't think there is any evidence showing you can get too much protein. But it gets expensive fast.
The difference between a male nutritionist and a female is always going to be anti keto vs keto, women love their fat (9 calories per gram) and hate carbs (4 calories), they make it hard on themselves
It is sooo easy to get fat while getting jacked and it's really seductive because you don't want to give up those sweet, sweet gains even though you're muffin topping all your pants.
Did you just push press 225 for over a dub in this joint?
Keto is great for physical and mental health
Was it just me or when Bromley showed himself doing rdls, he was hinging primarily hinging from his middle back instead of his hips?
Those weren't RDLs.
Those were Jefferson curls me thinks
are you on any compounds for this cut?
bruh here i was thinking youre like 5'7. is it just me that thought alex looks short in the videos?
I have very dwarfish features. Body is 5'6, head is 6'4
“Fat F” is the goofiest insult
Will start rucking. I already do 2 x 30 minutes walk daily. Will just throw a 10lb dumbbell into a backpack and do the same walk.
Carbs are not required to get strong (see build muscle) for non enhanced lifters. They help, but they're absolutely not required. In fact, It's not a bad way to get strong and remain lean. You can say you don't want to hear about it, but you've presented nothing. So be inflammatory all you want. You've demonstrated nothing to show what you said is true. Ranting about it isn't proof. We have evidence that people on keto / carnivore replenish muscle glycogen and do make strength gains. Ignoring that just shows how irrational your stance on the topic is. Ban / delete me all you want.
And there's also evidence that being in a "keto diet" for a prolonged period of time fucks up your androgens. Try again.
Oh a study showed some random ass people could get a little stronger?? FUCKING CRAZY!! Show me a single competitive lifter or bodybuilder, anywhere, ever.
Cutting carbs doesn't magically shred you up. You still need to eat in a surplus to grow amd you can still get fat. Stop with the dumb ass ideologue shit. Diet is not an identity.
@@AlexanderBromley "Show me a single competitive lifter". That's not what you said in the video and that's not what I'm talking about.
I never said cutting carbs magically shreds people up.
I never claimed diet was an identity.
These arguments you use are irrational and fallacious. This is a deceitful way to argue and is a marker of a sophist.
You made a binary statement in your irrational rant, that is objectively false, and I called you out on it. Deliberately misrepresenting what I said isn't an argument.
If you meant to say "To be competitive, carbs are required". I think you could make an argument, but that's not what you said in the video. As far as I can tell, that's not what you meant either. Having an irrational belief, such as what you directly said in the video, is exactly the definition if an ideologue.
Feel free to try again. This time, at least try to be rational.
Resorting to straw-man and ad-hominem attacks only further proves your irrationality.
@@Clobercow1 L. Being in a "keto diet" ducks up your testosterone as a male
heb 😯
Lost over 40 lbs this year, but currently sucking down $30 of Taco Bell as I watch this 😬😬😬
!!!!!!
you have a very cute child lol
too late.
6:58 why are you contradicting yourself? and I am a fat fuck that puts a ton of work in the gym
It sounds like you're the one contradicting yourself.
isn’t this jason blaha
If you wanna get strong without getting fat it’s simple. Do cardio 😂
💯💯💯💯💯💯💯💯💯💯💯💯
cheap filler calories perhaps?
Get coach Gregs cookbook and eat better than last time
Bigger farts than last time 💨
just download the PDF, don't waste that much in that cookbook
Everybody wants to get jacked n tan, I just want to be thick n pasty
At 53 I can no longer get rid of my bulking gut. Those days pf gaining and cutting are over
Weak excuse
Brother. I hope you can do something about that redness. If it’s autoimmune rosacea, you gotta try to do carnivore or something and beat that inflammation down. Who knows what that’s doing on the inside. Could also just be insane inflammation from visceral fat. Figure it out. You can dismiss it, but your health is fkd, mate. Good luck to you. You’re acting like a child and you’re a husband and a dad. Get your act together or don’t, whatever.
It’s having red hair and genetics
I see you don't know jack s*** about how the body uses fat as fuel. Yes carbohydrates are very good at producing short-term energy but for some people they need the satiety because we don't live in a gym. Good content otherwise keep up the great work.
He absolutely knows but knows for sure, its not hard to understand. Im on keto just now but if you enjoy carbs, which most people do, why cut it??
For me its easier, cause im not a big eater and i get more kcals from fat.
Bulking and cutting is overated bull$#*+
Skinny dudes can't take rhis advice as you need to mote to grow you will never gwt 100kg bench at 60/65kg
I mean just a generally healthy diet calorie wise making sure you get the protein in will get you recomping towards your goal. Also of course you can bench 100kg at 60/65kg. There are 52kg women who bench 100kg (literally two but they're both juniors as well). If you compared yourself to 59 or 66kg men yeah a 100kg bench is very realistic in that weight range you just need to gain more muscle.
I benched 225 at 150 lbs in high school. At 6'1".
@@Isaiah_McIntosh any advice , max I benched is 60kg and 55kg for three sets of 8
How do I figure out my daily expenditure???
*currently waiting for the base strength strongman program *
Lmao just dumped half a cup of olive oil on my humus. Will it make me fat? It’s a cultural thing