What's been your experience with "bulking" and/or "cutting" first? Comment below! Hope you enjoyed this one, let me know what other topics you'd like me to cover and I'll get on it! Cheers!
I want to bulk but I’m very picky with my food so it’s hard to eat calorie dense food. I also have a very fast metabolism and very active. I want to eat 3000+ calories a day so I can go from 5’9 140 to 5’9 160-190 for sports. Is there any way I can temporarily slow my metabolism down or even break my pickiness so I can eat healthy high calorie food?😭 Thanks!
Actually its good to cut first if obese, you can push more from body without extra insulation. When closer to normal BMI you still have calories in tank to push muscle. Never go too soft in skin when on training phase. It makes harder to cut.
I’ve never enjoyed my past “bulk/cut” cycles cause I didn’t like how I looked with the extra fat and then I didn’t like having to do the deficit to lose the fat. Plus I still lost strength when I’m the cut phase. Maingaining from here on out for me!
In the future, could you post the heights of your example students? I think that would really help people to know what to expect for themselves. In other news, I hate cutting and generally fail. It takes all the fun out of the gym. So I just stick with slow and steady gain trying to keep fat in check.
I’m currently 65kg and quite muscular but could be better in terms of mass. I wanna gain some weight but don’t know how to. Did a daily caloric calculator which stated to eat 2200 to maintain my weight. Do I eat 500+ more than this to gain weight/muscle. Pls let me know
@@marco7838 no God please dont eat 500 + calories more youre just gonna get mostly fat. most should be 300 calories but better 150-200 range surplus and less is better for minimal fat gain but more muscle considering youre training well and getting nough protein
@@jj4829 so you’d suggest I should eat 2500 calories which is 300+ more instead of 2800? Pls let me know as my main goal is to gain weight/muscle whilst staying quite lean.
When I cut for 5 months and became ripped but literally looked so average in clothes. Then I bulked for close to a year and people are like did you start working out lol. I have been working out for 4 years 😭
@@IWantToStayAtYourHouse Leaner definitely. But usually non lifters have the notion that if you go to the gym you will automatically start looking like Larry wheels.
7:00 Summary of the video If you are below 15% bodyfat - Bulk first (250-400 surplus) If you're above 20% bodyfat - Cut first (150-350 deficit) If you're between 15-20% bodyfat , you can do either or go for body recomp where you eat at a very little deficit (100-150 calories) and you lost fat and gain muscle at the same time and stay around your current bodyweight. It's hard to track progress though and thorough knowledge is needed to do it perfectly.
I was skinny fat, the answer is really simple. Don’t cut and don’t bulk. All you have to do is train hard and eat good and you will gain muscle and lose fat. In my case I did a small bulk, I gained a lot of muscle but also fat ( 20% bodyfat) the biggest mistake to do imo is to cut because you have no muscle at all, you will lose time going from skinny fat to skinny.
Yeah this is what happened to me 😂 I hit 1800 calories and was suffering and my workouts felt terrible. I ended up stopping because of my health/family issues but when I start again I will definitely be looking to recomp/lean bulk
@@Wh0zManz Yea thats the right thing to do imo. If you lift more weight and you gain power at the gym you will gain muscle over time. If you are on a big deficit your training will be bad : Not progressing on overload = no muscle gain. I was 1m90 for 80kg skinny fat, 2 years later I have the same height/weight but more muscle.
NO! NO! NO! Many people say I am sick in the head. NOOOO!!!! I don't believe them. But there are so many people commenting this stuff on my videos, that I have 1% doubt. So I have to ask you right now: Do you think I am sick in the head? Thanks for helping, my dear bas
@@Lionkinggamer2024 Check out canva (a really easy-to-use graphic design website). And if you look up 'background remover' there are lots of sites that can easily remove the background of a picture in seconds
@@Lionkinggamer2024 I’m sure there’s ways to do it on mobile but it’s much easier to use a desktop. I think canva has their own bg remover but i think you have to use the premium version.
Depends on genetics and metabolism, plus what you eat. I eat a lot of food but can hardly gain weight. Eating a lot and the right things, help me to gain on the lifts, but it hardly shows in terms of weight gain. I never need to bulk and cut, and yes, I've tried all ways. Not everyone should bulk and cut, just eat the right things. An example would be walnuts, which provide plenty of calories and some protein, but you won't see weight gain from them. There's even a study on walnuts not leading to weight gain despite the high level of calories.
@@seetsamolapo5600 I find that a diet low in carbs and high in fibre keeps me slim in the stomach and the weight down, and I can eat a lot more calories this way which gives me the fuel to workout. If I eat a carb diet I eat less calories so to keep my stomach flat. There are claims that carb diets keep fat around the stomach and I think it's accurate. So, look for things which are low in carbs and have fibre. Peanuts are not bad, so you can try, just check the nutritional values on the packet. I prefer walnuts because they really go through me with all that fibre and the carb levels are low. They also contain omega 3, and some decent protein.
The answer is simple, eat at about 100 -200 calorie deficit whilst lifting weights, by doing this you will slowly lose fat but still be eating enough calories to pack on some muscle. its the best of both by doing it like this
I agree! This has worked very well for me. Quality of life is wayyyyy better than a 500cal deficit. If I maintained that same deficit on the weekends I would see even more progress 😂 not complaining though, I managed to lose 60 lbs and pack on visual muscle. I’m right there at having abs but still have a small layer of fat on everything!
I'm a beginner that chose recomposition about 6 weeks ago. It seems to be working, and progress is slow, but I can see a difference in the mirror. The scale reads roughly the same, so it's hard to measure. Still can't see muscles relaxed, but when I flex I can see how they've grown. It's pretty cool, I also recommend it if you're a beginner who also wants to lose fat
@@Jaychasepape I kept at it consistently for 3 months. Push/pull/legs 6 days a week, and a calorie deficit of about 100 calories and 200g of protein a day. I have before and after pictures and the results were substantial. I wasn't jacked or anything, but I wasn't overweight anymore and could see decent definition of my muscles throughout my body. I've since fallen off the wagon, but would very much like to get back into it now that I'm confident in my ability to make good progress.
When I started my cut I was 5’9 238 with about 35% body fat percentage. Very unhealthy. I put myself in a calorie deficit diet while exercising, along with eating more greens and fruits. I’m now 212 with 22% body fat with noticeable muscle gains and slimmed down body. Still more work to be done, but it’s amazing to see the progress I’ve made so far. Also considering I’m not in my 20’s anymore.
@@Hackadat876bro I use to be 5’9 225, now I’m down to 159 and still feel like I have a lot of fat especially when I look at my self from the sides. It’s sad and confusing, some have told me to start bulking were as others have told me to keep cutting till I have less fat.
The only solution is train hard and eat propely. But diet should always be in the first place. It is a crucial thing, without it exercise won't help at all. Many beginners struggle to find a proper diet because they want fast results and they end up with no results at all, less money in their pockets and health problems. I encourage you to do a research and find a diet that will work for you. If you still don't know where to start, consider Dietarize as your starting point (first one comes with workout plan which I find convenient as it doesn't require going to the gym at all). This way results are guaranteed. 💪💪💪. You can't outtrain bad diet, and I can't emphasize this enough!!!
How can I do that as a college student I am female but I’m living paycheck to paycheck with rent and bills so it’s hard trying to figure out what to eat, do I cut the food back or try eating more healthy meals? And is there any way for me to ignore out ,y diet
I eat small amount of rice with lots of vegetables n 3small piece of chicken with 1 egg for lunch...then i eat oats n corn in the evening then for dinner i eat the same as i did for lunch...im skinny fat..is that a good diet??
I have been doing "Body Recomp" for 9 month. Started at 203 lbs (92kg) and now at 176 lbs (80kg). I bench pressed 132 lbs (60kg) and now i bench press max 220 lbs (100kg). I manage to do 2 Strict Pull Ups and now i just did 10 Strict Pull Ups. I have not been measuring exact calories. I just stopped eating any desserts. Trying to avoid wheat produkst and eat 5 times a day without eating too much at the time. I also eat a lot of fruits instead of sweets. I have been going to gym 4-6 times a week every week. Since now the Gyms are closed, I built my own Gym at home. No Excuses!
same bro. it's called change the lifestyle (life-long phase), not dieting (Temporary phase) sometimes it's better to use your logical thinking instead of science, cause sometimes it seems to be harder than it's be keep going bro
I remember when he had 30k subscribers and watching his vids I thought he deserved way more. This channel and athlean X were the first no BS workout/health channels I found, thank goodness
I've been following the Agoge diet for a couple of months and have built so much muscle. Just wanted to share for those feeling stuck with their muscle building.
this is literally the kinda video i’ve been searching for. this is literally me rn. although since i started the gym i have lost 50 pounds which i’m proud of. still at that skinny fat stage rn but i got some decent visibile muscle
Great coverage on this topic! Glad you highlight how this is a very individualized thing, & that a body recomp is best done with professional guidance to ensure best results. Great video! 👍
@@salvamatos Why do you keep advertising my channel for me? I’ve NEVER said a word about my channel or videos in any comments, but you seem obsessed with doing exactly that, stalking me around RUclips now. It’s honestly getting a little weird pal..... Not sure how you think making comments that have zero to do with my channel helps me get new subs.....? Are you going to say the same thing to everyone else who frequently comments on Jeremy’s channel, or just obsessed with me? 🤷♂️
This is hands down the best video in the entire fitness genre. I’m a beginner and I I had to research before starting, there is information available on the internet but it is all unorganised and scattered. This video puts everything together and answers all the questions I ever needed. This is the only video one needs to understand how bodybuilding actually works. Thanks man, you are doing god’s work.
I am half way and this is already spot on. I am a 44 yo. That stoped bodybuilding about 20 years ago, always stayed very sport active though, but the last 2 or 3 years i stopped doing any exercise at all and my diet became poor. So I found myself "skinny fat", probable at about 20%. I started a cut 7 weeks ago, and man it works! I am hoping to finish at around 10% by the end of week 12 and then I will do a maintenance phase for the same amount of time before going into a bulking phase if desired at that point, but my goal is sustainability before anything else. But the psychological and physical effects, d'urine a cutting phase, described here, are right on point. Great work, thank you!
I used to be skinny fat 8 months ago. I didn't worry about bulking at all, I was always trying to lose fat while training hard in calisthenics and well it worked like a charm. My tip is to just eat normally and be cosistent with your training
@@o.c.1084 Well it's hard to say, I'm always getting strength gain every week, but to get super amazing results and look amazing it'll probably take 3 years. You can always jump on PEDs and get results faster, but you'll ruin your health for life though
@@alexjulius69 thats not really true it depends for how constistent u go to the gym ik people that went from skinny fat to very giod physique in less than 1 year and half
I started training two months ago (72 kilograms, 180 centimeters, 15% body fat) and my aim is body recomposition. In my opinion beginners have the advantage that building muscles and losing fat at the same time is actually pretty easy. Small caloric deficit, continuous training, enough rest and increased protein intake is sufficient for body recomposition as a beginner. I may go into a slight bulking phase in winter for a cut in spring though.
@@Barberchopper I gained a good amount of muscle mass, strength and overall fitness in my first year. Im pretty proud that i went from zero to 10+ clean pull ups and dips in the last year. Im now trying to lose some fat but training in a caloric deficit is extremely hard for me. I had to reduce all my weights when i started dieting and my first weeks felt terrible. It is currently super hot in my country so every workout feels like an absolute chore but so far im still motivated to keep going. I never want to feel as bad as i did after the corona lock downs when i became an absolute couch potato and felt like shit. This bulking and cutting cycle isn't for me though. I want to try staying in a slight caloric deficit until im fine with my body fat. Then i will eat as much as my body needs. My training during bulking felt super good but the cutting phase isn't worth it.
At age 67, I had not worked out for a year due to my gym closing because of COVID. In April 2021, when the gym reopened I found Built With Science and began a lean cut using the Beginner Shred program. My primary goal has been to do everything I can to increase my health and quality of life. I like to say that my goal is to live another 60-70 years or die trying. Three months earlier, I had weighed 206 (6' tall). In April, I measured my body fat which was 27% and I weighed 197 . I arbitrarily set goals of 175 pounds and 15% bf. I achieved my weight goal of 175 in October, but it took until mid-December for me to reach 15% bf. By that time I weighed 165. I have since begun to bulk and would like to gain about 10 pounds with a bf still around 15-17%. I am extremely pleased with my results to date and I am commenting here because I want people to know that you can achieve results regardless of your age. Thanks to Jeremy and his staff at BWS!
I've been doing the body recomposition thing without knowing about it, started about a month ago, measuring myself in the scale once a week and trying to have a stable weight (~58kg). It's really hard to notice the differences but the 5-day workout is improving my body shape at slow pace, it's more noticeable when I flex my muscles. I hope to get in better shape in the upcoming months!
Pretty sure I've unintentionally be doing Body Recomposition. Untrained, and inexperienced. Only gym I ever did prior was in the Army. Found your videos awhile back and reference them for my exercises. I was around 163lbs with virtually no muscle, dieted at a deficit but maintain the 1g/1lb protein, and gym. Clearly can see increased definition in my arms, chest, and back - my stubborn abdomen fat has been slowly shredding off, and my weight has maintained at 160-163 for the past two months.
Yeah a body recomp is likely when you’re a beginner. I did the same just cleaned up my diet and got stronger. Stayed same weight but was leaner and put on more muscle.
Thanks Jeremy I asked this exact question on Your Instagram page 2 days before you made this video I was already set on purchasing your program I was just really stuck in the middle and this really helps solidify my decision to bulk. I can’t wait to try your program and get results!
I did a body recomp I think. I just cut out all the junk food, increased my overall calorie intake with mostly clean foods and just started doing exercises. Bought some dumbbells then. I look athletic now after only 4 weeks. I'm smallish, sort of Bruce Lee or Conor McGregor body shape, and I feel amazing.
I'm defo in the cut side. I used to weigh around 198Ib which is terrible for how short I am. Currently I'm at 164Ib and working to cut a little more before building. I'm total beginner so this is a great video to give me an idea. Thanks
I've never seen a video I've needed more. Bulking up is exactly what I need, I'm skinny on the muscles but have weight in the stomach. I don't care about cuts or being lean, I just want that mass and strength. I'm willing to commit because I enjoyed going to the gym, but I have no clue what diets to be on and what equipment to use
12th of April is when we here in the UK can go back to the gyms I can tell i have lost muscle even doing stuff at home you cant beat the gym. I can't bloody wait.
In my opinion, the best thing you can do is to stay at your maintenance caloric intake (or a slight bulk) while upping your protein ratio. However for this method to work, you need to strength train (big lifts was my go to) AND Zone 2 fat-burning cardio. Eventually you can transition to a slight cut while maintaining the training and protein intake. This method has done wonders for me. I'm slowly shifting my body composition from skinny fat to muscular.
Bro same I am doing a slight more calories eating or a small bulk you can say I am a skinny fat but not so much skinny fat so I gonna gain some muscles from it by lean Gaining ik gonna gain some fat too but after building muscles cutting is so easy and also don't take so much calories because it may exceed fat just take a little more calories and high protein to build muscles fast.
If you eat at a caloric deficit, consume an adequate amount of protein, and engage in weight training, several things can happen: Fat loss: Eating at a caloric deficit means you consume fewer calories than your body needs for maintenance. This can lead to weight loss, primarily from fat stores. When combined with weight training, your body is more likely to preserve muscle mass while targeting fat loss. Muscle preservation: Adequate protein intake is essential for muscle maintenance and growth. By consuming a sufficient amount of protein, you provide your body with the necessary building blocks to repair and rebuild muscle tissue. This helps preserve your existing muscle mass while you're in a caloric deficit. Strength gains: Weight training stimulates your muscles and promotes strength gains. Even in a caloric deficit, consistent weight training can help you increase strength and improve your body composition. While significant muscle growth might be more challenging to achieve in a caloric deficit, you can still make progress and enhance your overall strength. Metabolic adaptations: When you eat at a caloric deficit for an extended period, your body adapts to the reduced energy intake. Metabolic adaptations can occur, such as a decrease in metabolic rate, to conserve energy. However, weight training can help mitigate these adaptations to some extent, as resistance exercise has been shown to preserve metabolic rate during weight loss. Recovery considerations: When eating at a caloric deficit, it's important to pay attention to recovery. Adequate rest and sleep are crucial for muscle repair and growth. Additionally, since you're providing your body with fewer calories, you may need to adjust your training intensity or volume to ensure you're not overly taxing your system. Overall, combining a caloric deficit with protein-rich foods and weight training can be an effective approach for losing fat while preserving muscle mass. However, it's important to remember that individual responses may vary, and it's always advisable to consult with a healthcare or fitness professional for personalized advice.
Doing a body recomp right now. I got this fancy expensive body weight scale that messures bodyfat, muscle, water, bone etc. Probably not very % accurate BUT i can see bodyfat going down and muscle going up over time on the graphs. It does help my motivation for sure especially since my total body weight stays the same most of the time. I will still do a hardcore cut before summer hit's.
I used to be overweight, lost a lot of weight with loads of cardio and diet, Now I'm too skinny; I'm now in this stage. I'm about to start bulking, Wish me luck.
Even though I have been training for around a year, I'm 6'0 with 171lb (78kg). I am bigger, but I'm not THAT lean. I think I'm eligible for body recomposition because I wanna get more muscle and just a little less fat, while maintaining (more or less) the same body weight. Given that my weight has been the same for the last 3/4 months, I think introducing a light cardio session in my workouts would put me in a slight calorie deficit, which should be ok by the time I get closer to summer. Gonna try it in the next 6 months and see if I can get any results.
Hey Jeremy, I'm italian and in Italian's fitness community there's an italian youtuber wich is copiying your videos, research, workout scheme with your logo too. Basically he just translate your videos and uploading them on RUclips, I just wanted to let you know.
@@alex-vs4hh ci sta il video sulla cuffia dei rotatori, sui lombari, ogni qualvolta scrive nel titolo "basato su ricerche scientifiche" copia un video praticamente. Se ci fai caso riporta veramente tutto.
As a guy who was always really lean, I found eating in a slight surplus and consuming more protein to be the most helpful. Being 10-11% bodyfat makes it difficult to put on muscle. I noticed more muscle growth hovering around 15-16%. I'd say that between 15-20% is easy to maintain and seems easier to put on muscle cause you're not starving yourself in a calorie deficit.
Body recomp is my overall approach and yes it can be very slow and difficult to measure. Key ways to measure are performance gains in the gym (e.g. strength) and measure BF regularly as well. My main goal is to stay lean maybe slightly a tad leaner. BF is about 16%. Also, my strength gains in the gym are measurable each week which means I am likely below my attainable strength levels for my wt. Gives me the idea that muscle growth due to strength training is still very attainable without bulking.
I'm totally with you. I maintain my weight while getting leaner and more muscular without tracking macros. I don't get massive results that quickly, but it's a lifestyle after all. Eating clean and training hard.
I started recomposition 5 months ago. I’ve been 185 pounds the entire time. Which is kind of frustrating. But the results been obvious in the mirror. It’s slow, but steady.
A body recomp is also good for people like me who have previously had eating disorders and counting calories and macros is a trigger. I am doing a recomp. It’s sooo slooow, but I am seeing changes in gainz and strength and I’m healthy.
I agree with sensei Greg on most things, however, I've spent a lot of time spinning my wheels at 10% bodyfat trying to maingain as he recommended. The issue with main-gaining is if you're already quite lean (under 12%) at least for me, the body does not want to cannibalize its limited fat stores in order to build muscle. Otherwise, theoretically if say you weighed 150 and started at 12% body fat, you would never be able to main gain your way to 5%, and you would hit a wall where your body simply refuses to add any more muscle. I think generally he is right that main-gaining is appropriate for most beginners and individuals with BF >15%, however for those of us who are already lean, better results can be seen by doing slow bulking/cutting cycles.
You could make this more inclusive by modifying the body fat percentages for women, who naturally have higher body fat. Lean body fat percentage is different for men and women.
Went to the gym to become leaner and functional. Currently on month 3 of the journey. Inicially I was very strict with my diet and actually lost some belly fat, but as I returned to my regular diet and started eating junk again, I regained weight (gained 4kgs @ 20% body fat) but still put on muscle. I am stronger and have way more stamina than I ever think I would have. I follow a mediterranean diet but I've began to eat a lot and due to my routine is hard to avoid fast food. I will do my best to keep pushing forward again. It's hard to not eat a lot. I don't like to feel hungry and if I don't eat like this I have no strength while working out.
THANK YOU THANK YOU THANK YOU for showing Andrew and Anthony - both are men who I can relate to and I can see how their progress looks. This is why I bought Jeremy's program. Just honest good information that is very helpful. I might not ever get to where I want to go, but I want to support this channel
Body recomp is definitely a test of patience, but its long-term benefits like a strong foundation over time as opposed to shocking the body with bulk and cut are worth it!
Definitely not dude… as a general rule I say to never exit the bmi ranges when bulking and cutting. 152-205 is your range, so you’re underweight. I’d recommend bulking to 205. You’ll be an absolute beast at 6’4 205. Then you can cut or maintain as some people like that bear mode look.
I had a higher BF% than 15. I think I was just on 20 %. I went for a recomp-style approach over nine months (with the help of your videos) and got down to 12 %. Clean, slow bulk now for at least the first half of this year if my slow progress is anything to go by. Thanks as always for these brilliant video, Jeremy.
Recomp is the way to go for me. It may be slower and harder to measure but it had the upside that it makes working out into a habit and fitness into a way of life. You get into a grove where this is what you do and you trust the process and eventually you see results that are organic and long lasting. The bulk and cut methods seen gimmicky to me and I suspect that you can easily lose your gains after you reach your goal.
Ever since I incorporated a 20 minute recovery incline walk on the treadmill 3 weeks ago, it "helped" my cut process from 17.2% bf to 16.4% bf. I did this in par after my normal weight training routines and calorie deficit. My main goal is to be between 14% bf -15%bf in order to continue my clean bulk.
@@assassinlegend1800 coincidentally, my machine's incline motor broke and ended up stuck on the highest level which was 2.5 feet of incline. My speed is at 30%
Thank you for this content. I'm 40 in my last days of skinny fat with some muscle memory from jogging and team sports. It's been three weeks since I started my resistance bands based training focused on improving my overall health. I'm not restricting any food but I started paying attention to quantities, plate compositions, and meal orders. I'm taking creatine hcl as a supplement and adopted a regime in which I have a day off (or not bc I like to walk) every five days. So far it sounds like discipline, right? Well, I was frustrated because my weight has only fluctuated back and forth with less than a pound difference. Then I got confused because, in the last couple of days, I noticed considerable strength and hypertrophy gains. I was thinking ohh wonderful creatine! Now I feel way better about my overall progress, knowing that I'm taking care of my body and mind by stretching some random latex I bought online.
My best experience steering a recomp: weight and waist size. You're unlikely to add a ton of waist muscle :-) Goal: stable weight & shrinking waist until you have an obvious sixpack, then bump up the calories a bit if you want to keep gaining.
@@christianbig2353 I've used the tool (I have two), but it tells me that I am at like 9% body fat, and that can't be right... That being said, it's a good baseline reference, whether it's correct or not, it can tell you which direction you're heading, so I'll start using it more often just to track changes! Thanks.
So what? It's really up to you what you want to do with your body. Guidelines are not set in stone. Look in the mirror and determine if you like what you see and how you want to get where you want to go. This isn't meant to be a jerk comment, but there are dozens of these questions that people get hung up on which keeps them from starting their fitness journey. Usually there is no finish line. You set a goal, and when you reach it, you adjust the goal. It's likely most people will cut and bulk (repeatedly) throughout their journey. It's easy to think of working out as a finite activity, but inevitably if you reach a goal and stop, you'll probably not stay at that ideal physique (unless you're in maintenance but even then you still have to track energy in and workout). If you can't decide, flip a coin. But you've got to start somewhere and frankly anywhere is better than nowhere. Good luck 👊
Jeremy I need your help!! I started to bulk but I quickly made mistakes that gaves me a little bit too much fat (from 10-11% to 13%)... Should I cut and start over again or do I continue to bulk no matter what? I would really appreciate your help. Take care and keep creating this kind of content this is so helpful. 🙏
@@adambel1846 Thank you for that quick answer Adambel! I was scared to waste some "precious bf %" and was thinking of restarting it correctly. But you made a good point here!
If you eat in a caloric deficit, this will likely reduce your potential to build muscle. If you are counting calories/macros, reduce your intake slightly so your weight gain slows down. During a caloric surplus, it's natural to gain some fat. That's what I recommend anyway! Hope Jeremy responds! I think one thing to think about is patience. Gaining muscle takes time and fat accumulation is highly likely. It can be minimized, but you will eventually cut again one day. So don't delay muscle gains now and plan ahead for the cut later. EDIT: Forgot to add. It really depends on your training experience/age, genetics, etc. Take everything with a grain of salt and get a coach if you really want guidance! (:
I did the same a few years back. Like another guy said just bring your surplus down and make sure you track everything. Aim for 1lb of weight gain a week and make minor adjustments as you go
@@TimothyLeeMSOTCPT Wow I like that community! So helpful and friendly. 🙌🔥 Yeah in fact I am a king at cutting but at bulking this is my first time, explaining why I gained a lil bit too much fat in only 2-3 weeks. :( Thank you for all your comments guys, really appreciate it!! 💛💛
I lost the weight first, and now I’m building back up, feels so much better now that I got good habits and I see muscle results more with my low body fat
which kinds of activities you did to gain chest muscle, arm muscle and belly muscle? How much calo you cut daily when you were in the cutting weight phase?
I started my gyn journey with a cut and after 4 months as of today lost 21lbs (my goal is to lose 25 total). When I started I was 182.9lbs and now I'm at 163.1lbs. I'm 5'11 and 15 years old. Did I make the right decision here?
i literally have this exact body, My upper body is slim, but my lower body is belly fat. i am committing to the first point you mentioned (lean bulk) then cutting afterwards.
0:47 I did 3k daily for about three months and put on 25lbs or so unfortunately I didn’t know much back then in April and I achieved that by eating excess sugar and fat, so I now am more skinny fat, however I’m fitting better in clothing and look fuller overall so it was beneficial for sure, I just am aiming now to cut down on the belly fat, though I still need to gain weight. I went from around 130 to 155 and I’m around 150 now
I have a slim fat body , age 42. I tried the body recomp method "I think" as I ate a little more the basic calorie requirement. I could not go on because I was feeling tired and my weight didn't increase over 4 months and the belly fat didn't change. Now I added one more meal which I think increased my calorie income, not substantially though .. I feel better while lifting and gained 1 kg more or less within 3 weeks. Maybe better with bulking for now.
or better yet keep your protein high enough and be in a deficit and hypertrophy train everyday. gain muscle and lose fat ate the same time. that simple and very easy to maintain
What's been your experience with "bulking" and/or "cutting" first? Comment below! Hope you enjoyed this one, let me know what other topics you'd like me to cover and I'll get on it! Cheers!
Thanks dawg
I want to bulk but I’m very picky with my food so it’s hard to eat calorie dense food. I also have a very fast metabolism and very active. I want to eat 3000+ calories a day so I can go from 5’9 140 to 5’9 160-190 for sports. Is there any way I can temporarily slow my metabolism down or even break my pickiness so I can eat healthy high calorie food?😭 Thanks!
Actually its good to cut first if obese, you can push more from body without extra insulation. When closer to normal BMI you still have calories in tank to push muscle. Never go too soft in skin when on training phase. It makes harder to cut.
I’ve never enjoyed my past “bulk/cut” cycles cause I didn’t like how I looked with the extra fat and then I didn’t like having to do the deficit to lose the fat. Plus I still lost strength when I’m the cut phase. Maingaining from here on out for me!
In the future, could you post the heights of your example students? I think that would really help people to know what to expect for themselves.
In other news, I hate cutting and generally fail. It takes all the fun out of the gym. So I just stick with slow and steady gain trying to keep fat in check.
Sometimes its better to not overthink
Eat high protein, be in a slight calorie deficit, and workout
BE CONFIDENT
Fr
I’m currently 65kg and quite muscular but could be better in terms of mass. I wanna gain some weight but don’t know how to. Did a daily caloric calculator which stated to eat 2200 to maintain my weight. Do I eat 500+ more than this to gain weight/muscle. Pls let me know
@@marco7838 if your not trying to lose fat as well; then yes
@@marco7838 no God please dont eat 500 + calories more youre just gonna get mostly fat. most should be 300 calories but better 150-200 range surplus and less is better for minimal fat gain but more muscle considering youre training well and getting nough protein
@@jj4829 so you’d suggest I should eat 2500 calories which is 300+ more instead of 2800? Pls let me know as my main goal is to gain weight/muscle whilst staying quite lean.
When I cut for 5 months and became ripped but literally looked so average in clothes. Then I bulked for close to a year and people are like did you start working out lol. I have been working out for 4 years 😭
Relatable
Blame your clothes then :)
same. But when i got ripped a lot of people said I looked stronger and leaner
@@kuteo9314 Not every clothes will be kind to your body bro.
@@IWantToStayAtYourHouse Leaner definitely. But usually non lifters have the notion that if you go to the gym you will automatically start looking like Larry wheels.
7:00 Summary of the video
If you are below 15% bodyfat - Bulk first (250-400 surplus)
If you're above 20% bodyfat - Cut first (150-350 deficit)
If you're between 15-20% bodyfat , you can do either or go for body recomp where you eat at a very little deficit (100-150 calories) and you lost fat and gain muscle at the same time and stay around your current bodyweight. It's hard to track progress though and thorough knowledge is needed to do it perfectly.
Thank you for saving my precious 10 mins of the day
How do I find my maintenance
@@serveen3415 bodyweight x 14-16
does the 15-20% body fat apply for women as well? or would the percent body fat be different?
@@serveen3415 I feel the need to clarify. 14 is the number for maintence. Not 14-16. :)
I was skinny fat, the answer is really simple. Don’t cut and don’t bulk. All you have to do is train hard and eat good and you will gain muscle and lose fat. In my case I did a small bulk, I gained a lot of muscle but also fat ( 20% bodyfat) the biggest mistake to do imo is to cut because you have no muscle at all, you will lose time going from skinny fat to skinny.
Yeah this is what happened to me 😂 I hit 1800 calories and was suffering and my workouts felt terrible. I ended up stopping because of my health/family issues but when I start again I will definitely be looking to recomp/lean bulk
@@Wh0zManz Yea thats the right thing to do imo. If you lift more weight and you gain power at the gym you will gain muscle over time. If you are on a big deficit your training will be bad : Not progressing on overload = no muscle gain. I was 1m90 for 80kg skinny fat, 2 years later I have the same height/weight but more muscle.
@@Aizenn92 im currently 15 bodyfat and now im thinking what to do😂
@@Yassir-Hauk1 Dont cut, go for a small bulk like me. No cheatmeals
@@Aizenn92 what u mean?
“You look so thin, are you on a cut??” (Cries on a bulk)
NO! NO! NO! Many people say I am sick in the head. NOOOO!!!! I don't believe them. But there are so many people commenting this stuff on my videos, that I have 1% doubt. So I have to ask you right now: Do you think I am sick in the head? Thanks for helping, my dear bas
@@AxxLAfriku ur mom
@@Lionkinggamer2024 thanks mate! I’m sure you’ll see us again in comments soon haha
@@Lionkinggamer2024 Check out canva (a really easy-to-use graphic design website). And if you look up 'background remover' there are lots of sites that can easily remove the background of a picture in seconds
@@Lionkinggamer2024 I’m sure there’s ways to do it on mobile but it’s much easier to use a desktop. I think canva has their own bg remover but i think you have to use the premium version.
Knowing how to bulk and cut properly is crucial for all bodybuilders - great video 👌🏼
not rly
Depends on genetics and metabolism, plus what you eat. I eat a lot of food but can hardly gain weight. Eating a lot and the right things, help me to gain on the lifts, but it hardly shows in terms of weight gain. I never need to bulk and cut, and yes, I've tried all ways. Not everyone should bulk and cut, just eat the right things. An example would be walnuts, which provide plenty of calories and some protein, but you won't see weight gain from them. There's even a study on walnuts not leading to weight gain despite the high level of calories.
@Shaston Lott Bet my life on what?
@@StopMediaFakery how about peanuts?
@@seetsamolapo5600 I find that a diet low in carbs and high in fibre keeps me slim in the stomach and the weight down, and I can eat a lot more calories this way which gives me the fuel to workout. If I eat a carb diet I eat less calories so to keep my stomach flat. There are claims that carb diets keep fat around the stomach and I think it's accurate. So, look for things which are low in carbs and have fibre. Peanuts are not bad, so you can try, just check the nutritional values on the packet. I prefer walnuts because they really go through me with all that fibre and the carb levels are low. They also contain omega 3, and some decent protein.
I really appreciate you putting pictures of your clients and talking about what they did, which helped me choose based on how they looked
The answer is simple, eat at about 100 -200 calorie deficit whilst lifting weights, by doing this you will slowly lose fat but still be eating enough calories to pack on some muscle. its the best of both by doing it like this
I agree! This has worked very well for me. Quality of life is wayyyyy better than a 500cal deficit. If I maintained that same deficit on the weekends I would see even more progress 😂 not complaining though, I managed to lose 60 lbs and pack on visual muscle. I’m right there at having abs but still have a small layer of fat on everything!
Do you think doing push up will help too?
@@d4vekoz You gotta have a structured workout
What foods you reccomend to eat?
@@Knel89 what body fat % did you start at?
I'm a beginner that chose recomposition about 6 weeks ago. It seems to be working, and progress is slow, but I can see a difference in the mirror. The scale reads roughly the same, so it's hard to measure. Still can't see muscles relaxed, but when I flex I can see how they've grown. It's pretty cool, I also recommend it if you're a beginner who also wants to lose fat
Me too. Beginner with same weight that can only see muscles when i flex but it does motivate me to continue 💪
Update ?
@@Jaychasepape I kept at it consistently for 3 months. Push/pull/legs 6 days a week, and a calorie deficit of about 100 calories and 200g of protein a day. I have before and after pictures and the results were substantial. I wasn't jacked or anything, but I wasn't overweight anymore and could see decent definition of my muscles throughout my body. I've since fallen off the wagon, but would very much like to get back into it now that I'm confident in my ability to make good progress.
@@Dryblack1 Update ?
@@saidmohamed6683 I look like my before picture now lol. Haven't cancelled my gym membership though, hoping to get back into it eventually
When I started my cut I was 5’9 238 with about 35% body fat percentage. Very unhealthy. I put myself in a calorie deficit diet while exercising, along with eating more greens and fruits. I’m now 212 with 22% body fat with noticeable muscle gains and slimmed down body. Still more work to be done, but it’s amazing to see the progress I’ve made so far. Also considering I’m not in my 20’s anymore.
How’s your physique now?
I’m 5’9 and a half weighing 178 🥲 still wanting to lose more
@@Hackadat876bro I use to be 5’9 225, now I’m down to 159 and still feel like I have a lot of fat especially when I look at my self from the sides. It’s sad and confusing, some have told me to start bulking were as others have told me to keep cutting till I have less fat.
@@ghosts2169you didnt add any muscle...try doing small surplus like 200 calories...protein 3g for 1kg
green and fruits are irrelevant.
see, I bulked but forgot to exercise and now I have to cut...
🤣🤣🤣🤣🤣🤣
Same😂
I laughed so hard at this even though I cannot relate 🤣🤣🤣🤣🤣
Omg im dyin
LMAOO
The only solution is train hard and eat propely. But diet should always be in the first place. It is a crucial thing, without it exercise won't help at all. Many beginners struggle to find a proper diet because they want fast results and they end up with no results at all, less money in their pockets and health problems. I encourage you to do a research and find a diet that will work for you. If you still don't know where to start, consider Dietarize as your starting point (first one comes with workout plan which I find convenient as it doesn't require going to the gym at all). This way results are guaranteed. 💪💪💪. You can't outtrain bad diet, and I can't emphasize this enough!!!
That's true. Diet certainly is key! Thanks for sharing these information.
How can I do that as a college student I am female but I’m living paycheck to paycheck with rent and bills so it’s hard trying to figure out what to eat, do I cut the food back or try eating more healthy meals? And is there any way for me to ignore out ,y diet
@@alexismiller9856 check out his budget meal video .
@@alexismiller9856 Try doing only half of diet. It's better than none
I eat small amount of rice with lots of vegetables n 3small piece of chicken with 1 egg for lunch...then i eat oats n corn in the evening then for dinner i eat the same as i did for lunch...im skinny fat..is that a good diet??
I have been doing "Body Recomp" for 9 month.
Started at 203 lbs (92kg) and now at 176 lbs (80kg).
I bench pressed 132 lbs (60kg) and now i bench press max 220 lbs (100kg).
I manage to do 2 Strict Pull Ups and now i just did 10 Strict Pull Ups.
I have not been measuring exact calories. I just stopped eating any desserts. Trying to avoid wheat produkst and eat 5 times a day without eating too much at the time. I also eat a lot of fruits instead of sweets.
I have been going to gym 4-6 times a week every week.
Since now the Gyms are closed, I built my own Gym at home.
No Excuses!
Good work!
Respect💪🏾
Congrats man.
Thank you for posting this. This helped tons!
same bro.
it's called change the lifestyle (life-long phase), not dieting (Temporary phase)
sometimes it's better to use your logical thinking instead of science, cause sometimes it seems to be harder than it's be
keep going bro
Love that u also posted the whole article in the description. The most considerate youtuber ever seen.
my boy Nico trained so hard his tattoo moved from left to right mad respect 💪🏻💪🏻💪🏻
Finally there's a fine video on YT on this topic...
Thanks Jeremy
Jeremy's vids are some of the best on youtube for sure
I remember when he had 30k subscribers and watching his vids I thought he deserved way more. This channel and athlean X were the first no BS workout/health channels I found, thank goodness
I've been following the Agoge diet for a couple of months and have built so much muscle. Just wanted to share for those feeling stuck with their muscle building.
I'm gonna try it 🍓
Just got the diet emailed to me, looks good
Can you send it to me@@sophieballentine1196
this is literally the kinda video i’ve been searching for. this is literally me rn. although since i started the gym i have lost 50 pounds which i’m proud of. still at that skinny fat stage rn but i got some
decent visibile muscle
Great coverage on this topic! Glad you highlight how this is a very individualized thing, & that a body recomp is best done with professional guidance to ensure best results. Great video! 👍
yo ! its mr i comment on every video cause im looking for subs
@@salvamatos Why do you keep advertising my channel for me? I’ve NEVER said a word about my channel or videos in any comments, but you seem obsessed with doing exactly that, stalking me around RUclips now. It’s honestly getting a little weird pal.....
Not sure how you think making comments that have zero to do with my channel helps me get new subs.....? Are you going to say the same thing to everyone else who frequently comments on Jeremy’s channel, or just obsessed with me? 🤷♂️
I agree. Brilliant presentation.
This is hands down the best video in the entire fitness genre. I’m a beginner and I I had to research before starting, there is information available on the internet but it is all unorganised and scattered. This video puts everything together and answers all the questions I ever needed. This is the only video one needs to understand how bodybuilding actually works. Thanks man, you are doing god’s work.
Dude I love how your studies and animation, such good shit.
I have being meaning to send this question to you when you ask for topics to be covered... Awesome stuff!
Never seen such a useful and accurate information on RUclips. Thank you
OMG Jeremy has read my mind !! Before i type it on RUclips, notification hits 😍😍🥰💯❤
Covid time = bulk time lol
why would u want to have extra fat? when you can mantain and build muscle at the same time
@@salvamatos I Bulk for 3 months and cut for 2 months
@@salvamatos because bulking allows you to gain more muscle.
Where have you been
@@madera648 what do you mean
I am half way and this is already spot on. I am a 44 yo. That stoped bodybuilding about 20 years ago, always stayed very sport active though, but the last 2 or 3 years i stopped doing any exercise at all and my diet became poor. So I found myself "skinny fat", probable at about 20%. I started a cut 7 weeks ago, and man it works! I am hoping to finish at around 10% by the end of week 12 and then I will do a maintenance phase for the same amount of time before going into a bulking phase if desired at that point, but my goal is sustainability before anything else. But the psychological and physical effects, d'urine a cutting phase, described here, are right on point. Great work, thank you!
What was your diet like?
I love this guy's channel. He gives straight facts and cuts to the point, makes it very easy to choose your goals!
I used to be skinny fat 8 months ago. I didn't worry about bulking at all, I was always trying to lose fat while training hard in calisthenics and well it worked like a charm. My tip is to just eat normally and be cosistent with your training
how long did it take to see results?
@@o.c.1084 Well it's hard to say, I'm always getting strength gain every week, but to get super amazing results and look amazing it'll probably take 3 years. You can always jump on PEDs and get results faster, but you'll ruin your health for life though
@@alexjulius69 thats not really true it depends for how constistent u go to the gym ik people that went from skinny fat to very giod physique in less than 1 year and half
@@rinnegan890 Everybody is different...
it’s that easy? people are saying i should train more abs and eat less a lot more
I started training two months ago (72 kilograms, 180 centimeters, 15% body fat) and my aim is body recomposition. In my opinion beginners have the advantage that building muscles and losing fat at the same time is actually pretty easy. Small caloric deficit, continuous training, enough rest and increased protein intake is sufficient for body recomposition as a beginner. I may go into a slight bulking phase in winter for a cut in spring though.
update?
@@Barberchopper I gained a good amount of muscle mass, strength and overall fitness in my first year. Im pretty proud that i went from zero to 10+ clean pull ups and dips in the last year. Im now trying to lose some fat but training in a caloric deficit is extremely hard for me. I had to reduce all my weights when i started dieting and my first weeks felt terrible. It is currently super hot in my country so every workout feels like an absolute chore but so far im still motivated to keep going. I never want to feel as bad as i did after the corona lock downs when i became an absolute couch potato and felt like shit.
This bulking and cutting cycle isn't for me though. I want to try staying in a slight caloric deficit until im fine with my body fat. Then i will eat as much as my body needs. My training during bulking felt super good but the cutting phase isn't worth it.
This is the most helpful cut or bulk video i have ever seen!!Thank you!
At age 67, I had not worked out for a year due to my gym closing because of COVID. In April 2021, when the gym reopened I found Built With Science and began a lean cut using the Beginner Shred program. My primary goal has been to do everything I can to increase my health and quality of life. I like to say that my goal is to live another 60-70 years or die trying. Three months earlier, I had weighed 206 (6' tall). In April, I measured my body fat which was 27% and I weighed 197 . I arbitrarily set goals of 175 pounds and 15% bf. I achieved my weight goal of 175 in October, but it took until mid-December for me to reach 15% bf. By that time I weighed 165. I have since begun to bulk and would like to gain about 10 pounds with a bf still around 15-17%. I am extremely pleased with my results to date and I am commenting here because I want people to know that you can achieve results regardless of your age. Thanks to Jeremy and his staff at BWS!
Awesome, thanks for the inspiration!
One of the best trainers on RUclips imo👌🏼
The most well thought out, well structured and informative video. Nailed again, well done bro 👍
I've been doing the body recomposition thing without knowing about it, started about a month ago, measuring myself in the scale once a week and trying to have a stable weight (~58kg). It's really hard to notice the differences but the 5-day workout is improving my body shape at slow pace, it's more noticeable when I flex my muscles. I hope to get in better shape in the upcoming months!
Pretty sure I've unintentionally be doing Body Recomposition. Untrained, and inexperienced. Only gym I ever did prior was in the Army. Found your videos awhile back and reference them for my exercises. I was around 163lbs with virtually no muscle, dieted at a deficit but maintain the 1g/1lb protein, and gym. Clearly can see increased definition in my arms, chest, and back - my stubborn abdomen fat has been slowly shredding off, and my weight has maintained at 160-163 for the past two months.
Yeah a body recomp is likely when you’re a beginner. I did the same just cleaned up my diet and got stronger. Stayed same weight but was leaner and put on more muscle.
Can you train me
thank you for your service man
This is the best channel and the best suggestion I've ever heard
Can you talk about the advantages/disadvantages of cycling between cut and maintenance phases vs. continuing on an extended cut?
cycling cut n maintenance will take longer obviously but it helps preserve more muscle and less metabolism adaptations
This is highly informative and educational for those who clueless about work out and how to start… thankyou somuch
Thanks Jeremy I asked this exact question on Your Instagram page 2 days before you made this video I was already set on purchasing your program I was just really stuck in the middle and this really helps solidify my decision to bulk. I can’t wait to try your program and get results!
This is THE video.. there is no one better than jeremy
I did a body recomp I think. I just cut out all the junk food, increased my overall calorie intake with mostly clean foods and just started doing exercises. Bought some dumbbells then. I look athletic now after only 4 weeks. I'm smallish, sort of Bruce Lee or Conor McGregor body shape, and I feel amazing.
I was just thinking about what I should do this past weekend. This couldn't have come at a better time for me, keep up the great content!
I'm defo in the cut side. I used to weigh around 198Ib which is terrible for how short I am. Currently I'm at 164Ib and working to cut a little more before building. I'm total beginner so this is a great video to give me an idea. Thanks
I've never seen a video I've needed more. Bulking up is exactly what I need, I'm skinny on the muscles but have weight in the stomach. I don't care about cuts or being lean, I just want that mass and strength. I'm willing to commit because I enjoyed going to the gym, but I have no clue what diets to be on and what equipment to use
12th of April is when we here in the UK can go back to the gyms I can tell i have lost muscle even doing stuff at home you cant beat the gym. I can't bloody wait.
Amen brother! Can’t wait for April 12th sick of using only dumbbell at home and body weight, can’t wait to get stronger and get my gains back
Actual good and scientifically accurate video on the subject. thank you for not spreading misinformation
In my opinion, the best thing you can do is to stay at your maintenance caloric intake (or a slight bulk) while upping your protein ratio. However for this method to work, you need to strength train (big lifts was my go to) AND Zone 2 fat-burning cardio. Eventually you can transition to a slight cut while maintaining the training and protein intake. This method has done wonders for me. I'm slowly shifting my body composition from skinny fat to muscular.
Bro same I am doing a slight more calories eating or a small bulk you can say I am a skinny fat but not so much skinny fat so I gonna gain some muscles from it by lean Gaining ik gonna gain some fat too but after building muscles cutting is so easy and also don't take so much calories because it may exceed fat just take a little more calories and high protein to build muscles fast.
Jeremy is God - sent. I've been struggling to decide which one should I do first
Dont compare him to God bro
@@adambel1846 *god
Your videos are awesome, thanks Jeremy. I’m more motivated than ever.
If you eat at a caloric deficit, consume an adequate amount of protein, and engage in weight training, several things can happen:
Fat loss: Eating at a caloric deficit means you consume fewer calories than your body needs for maintenance. This can lead to weight loss, primarily from fat stores. When combined with weight training, your body is more likely to preserve muscle mass while targeting fat loss.
Muscle preservation: Adequate protein intake is essential for muscle maintenance and growth. By consuming a sufficient amount of protein, you provide your body with the necessary building blocks to repair and rebuild muscle tissue. This helps preserve your existing muscle mass while you're in a caloric deficit.
Strength gains: Weight training stimulates your muscles and promotes strength gains. Even in a caloric deficit, consistent weight training can help you increase strength and improve your body composition. While significant muscle growth might be more challenging to achieve in a caloric deficit, you can still make progress and enhance your overall strength.
Metabolic adaptations: When you eat at a caloric deficit for an extended period, your body adapts to the reduced energy intake. Metabolic adaptations can occur, such as a decrease in metabolic rate, to conserve energy. However, weight training can help mitigate these adaptations to some extent, as resistance exercise has been shown to preserve metabolic rate during weight loss.
Recovery considerations: When eating at a caloric deficit, it's important to pay attention to recovery. Adequate rest and sleep are crucial for muscle repair and growth. Additionally, since you're providing your body with fewer calories, you may need to adjust your training intensity or volume to ensure you're not overly taxing your system.
Overall, combining a caloric deficit with protein-rich foods and weight training can be an effective approach for losing fat while preserving muscle mass. However, it's important to remember that individual responses may vary, and it's always advisable to consult with a healthcare or fitness professional for personalized advice.
Doing a body recomp right now. I got this fancy expensive body weight scale that messures bodyfat, muscle, water, bone etc. Probably not very % accurate BUT i can see bodyfat going down and muscle going up over time on the graphs. It does help my motivation for sure especially since my total body weight stays the same most of the time. I will still do a hardcore cut before summer hit's.
update?
you are one of the most under rated youtuber
LOL HE'S POPULAR ASF WDYM
I used to be overweight, lost a lot of weight with loads of cardio and diet, Now I'm too skinny; I'm now in this stage. I'm about to start bulking, Wish me luck.
Best video I've seen so far for tips to choose which phase will we go next !
Even though I have been training for around a year, I'm 6'0 with 171lb (78kg). I am bigger, but I'm not THAT lean.
I think I'm eligible for body recomposition because I wanna get more muscle and just a little less fat, while maintaining (more or less) the same body weight.
Given that my weight has been the same for the last 3/4 months, I think introducing a light cardio session in my workouts would put me in a slight calorie deficit, which should be ok by the time I get closer to summer.
Gonna try it in the next 6 months and see if I can get any results.
Next video : examples of Bulk diet Vs Cut diet with the "same" ingredients
You literally just increase the intake?
Hey Jeremy, I'm italian and in Italian's fitness community there's an italian youtuber wich is copiying your videos, research, workout scheme with your logo too. Basically he just translate your videos and uploading them on RUclips, I just wanted to let you know.
you should list his account/channel name here
@@inFAMous1013fm His Channel name is Sergio Chisari, if you want I can indicate you wich video he copied
@@TFBA quale? Sono curioso
@@alex-vs4hh ci sta il video sulla cuffia dei rotatori, sui lombari, ogni qualvolta scrive nel titolo "basato su ricerche scientifiche" copia un video praticamente. Se ci fai caso riporta veramente tutto.
it's fine coz it will not be monetize. when he realize that he will stop
As a guy who was always really lean, I found eating in a slight surplus and consuming more protein to be the most helpful. Being 10-11% bodyfat makes it difficult to put on muscle. I noticed more muscle growth hovering around 15-16%. I'd say that between 15-20% is easy to maintain and seems easier to put on muscle cause you're not starving yourself in a calorie deficit.
I’ve been dealing with this question for over two years now. Finally decided to join the dark side and get shredded😎
This channel is so good. The illustrations, the way he explains, the science factor behind everything. Great found
Thanks man!! This is the video I’ve been looking for since I didn’t know what to do first when gaining muscle. You deserve a subscription! 🙌🏻❤️💯
This gives me hope , I just need to start eating allot more I'm slowly going up in eating for the bulk
Body recomp is my overall approach and yes it can be very slow and difficult to measure. Key ways to measure are performance gains in the gym (e.g. strength) and measure BF regularly as well.
My main goal is to stay lean maybe slightly a tad leaner. BF is about 16%. Also, my strength gains in the gym are measurable each week which means I am likely below my attainable strength levels for my wt. Gives me the idea that muscle growth due to strength training is still very attainable without bulking.
I'm totally with you. I maintain my weight while getting leaner and more muscular without tracking macros. I don't get massive results that quickly, but it's a lifestyle after all. Eating clean and training hard.
@@crosh0129 "It's a lifestyle." Truer words never spoken bro!
Thank you for posting this. I too believe thts a lifestyle!
@@crosh0129 true!
I started recomposition 5 months ago. I’ve been 185 pounds the entire time. Which is kind of frustrating. But the results been obvious in the mirror. It’s slow, but steady.
This was extremely helpful. Thank you for posting this.
Daily Reminder to get in the word of God❤️
A body recomp is also good for people like me who have previously had eating disorders and counting calories and macros is a trigger.
I am doing a recomp. It’s sooo slooow, but I am seeing changes in gainz and strength and I’m healthy.
I can hear Greg's voice yelling in my head
@Juan F hahahahahah so true!
I agree with sensei Greg on most things, however, I've spent a lot of time spinning my wheels at 10% bodyfat trying to maingain as he recommended. The issue with main-gaining is if you're already quite lean (under 12%) at least for me, the body does not want to cannibalize its limited fat stores in order to build muscle. Otherwise, theoretically if say you weighed 150 and started at 12% body fat, you would never be able to main gain your way to 5%, and you would hit a wall where your body simply refuses to add any more muscle.
I think generally he is right that main-gaining is appropriate for most beginners and individuals with BF >15%, however for those of us who are already lean, better results can be seen by doing slow bulking/cutting cycles.
@@jasonfournier5235 well said mate
"Try not to over complicate things..." smartest words for working out on RUclips
You could make this more inclusive by modifying the body fat percentages for women, who naturally have higher body fat. Lean body fat percentage is different for men and women.
Went to the gym to become leaner and functional. Currently on month 3 of the journey. Inicially I was very strict with my diet and actually lost some belly fat, but as I returned to my regular diet and started eating junk again, I regained weight (gained 4kgs @ 20% body fat) but still put on muscle. I am stronger and have way more stamina than I ever think I would have. I follow a mediterranean diet but I've began to eat a lot and due to my routine is hard to avoid fast food. I will do my best to keep pushing forward again. It's hard to not eat a lot. I don't like to feel hungry and if I don't eat like this I have no strength while working out.
THANK YOU THANK YOU THANK YOU for showing Andrew and Anthony - both are men who I can relate to and I can see how their progress looks.
This is why I bought Jeremy's program. Just honest good information that is very helpful. I might not ever get to where I want to go, but I want to support this channel
Body recomp is definitely a test of patience, but its long-term benefits like a strong foundation over time as opposed to shocking the body with bulk and cut are worth it!
i know for a fact 90% watching this really need to cut but are looking for someone to tell them otherwise
I’m 6’1 130 14% bf so I think bulking is best
@@anoopgill7245 You must be in the 10%
Should I cut if I'm 6'4 150 pounds idk my body fat I estimate around 12
@@VVF0x nah you can eat brotha
Definitely not dude… as a general rule I say to never exit the bmi ranges when bulking and cutting. 152-205 is your range, so you’re underweight. I’d recommend bulking to 205. You’ll be an absolute beast at 6’4 205. Then you can cut or maintain as some people like that bear mode look.
Most precise video on this topic
I had a higher BF% than 15. I think I was just on 20 %. I went for a recomp-style approach over nine months (with the help of your videos) and got down to 12 %. Clean, slow bulk now for at least the first half of this year if my slow progress is anything to go by.
Thanks as always for these brilliant video, Jeremy.
You could’ve saved half the time by just doing a slight caloric deficit, and lose body fat much quicker.
@@branlee7269 That's what I did. That's what this video states. Recomp = slight deficit.
Recomp is the way to go for me. It may be slower and harder to measure but it had the upside that it makes working out into a habit and fitness into a way of life. You get into a grove where this is what you do and you trust the process and eventually you see results that are organic and long lasting. The bulk and cut methods seen gimmicky to me and I suspect that you can easily lose your gains after you reach your goal.
Ever since I incorporated a 20 minute recovery incline walk on the treadmill 3 weeks ago, it "helped" my cut process from 17.2% bf to 16.4% bf. I did this in par after my normal weight training routines and calorie deficit. My main goal is to be between 14% bf -15%bf in order to continue my clean bulk.
What speed and incline you walk at?
@@assassinlegend1800 coincidentally, my machine's incline motor broke and ended up stuck on the highest level which was 2.5 feet of incline. My speed is at 30%
Thank you for this content. I'm 40 in my last days of skinny fat with some muscle memory from jogging and team sports. It's been three weeks since I started my resistance bands based training focused on improving my overall health. I'm not restricting any food but I started paying attention to quantities, plate compositions, and meal orders. I'm taking creatine hcl as a supplement and adopted a regime in which I have a day off (or not bc I like to walk) every five days. So far it sounds like discipline, right? Well, I was frustrated because my weight has only fluctuated back and forth with less than a pound difference. Then I got confused because, in the last couple of days, I noticed considerable strength and hypertrophy gains. I was thinking ohh wonderful creatine! Now I feel way better about my overall progress, knowing that I'm taking care of my body and mind by stretching some random latex I bought online.
My best experience steering a recomp: weight and waist size. You're unlikely to add a ton of waist muscle :-)
Goal: stable weight & shrinking waist until you have an obvious sixpack, then bump up the calories a bit if you want to keep gaining.
This video has the best explanations
Which lighting makes my 25% bf looks like I have abs? 🤣
Your profile looks like 10% body fat
@@Lionkinggamer2024 not that theirs anything wrong with that
@@Lionkinggamer2024 yea hes 'making' everyone click his channel lmao. Its okay if you liked his body and clicked, just dont project 🤣
@@Lionkinggamer2024 oh wow you are projecting so hard. Are you that thin skinned you had to go through my channel to insult me hahaha
@@Lionkinggamer2024 I'm sorry your feelings got hurt buddy
This video was helpful! It was difficult to decide but I think I need a cut first!
The struggle I have is figuring out my body fat percentage...
Same, google photos don’t help at all.
Ask your gym, They most likely have a tool for it Mine has a little tool that you squeeze and it tells you.
@@christianbig2353 I've used the tool (I have two), but it tells me that I am at like 9% body fat, and that can't be right... That being said, it's a good baseline reference, whether it's correct or not, it can tell you which direction you're heading, so I'll start using it more often just to track changes! Thanks.
Buy callipers of amazon.
So what? It's really up to you what you want to do with your body. Guidelines are not set in stone. Look in the mirror and determine if you like what you see and how you want to get where you want to go. This isn't meant to be a jerk comment, but there are dozens of these questions that people get hung up on which keeps them from starting their fitness journey. Usually there is no finish line. You set a goal, and when you reach it, you adjust the goal. It's likely most people will cut and bulk (repeatedly) throughout their journey. It's easy to think of working out as a finite activity, but inevitably if you reach a goal and stop, you'll probably not stay at that ideal physique (unless you're in maintenance but even then you still have to track energy in and workout). If you can't decide, flip a coin. But you've got to start somewhere and frankly anywhere is better than nowhere. Good luck 👊
Jeremy I need your help!! I started to bulk but I quickly made mistakes that gaves me a little bit too much fat (from 10-11% to 13%)... Should I cut and start over again or do I continue to bulk no matter what? I would really appreciate your help. Take care and keep creating this kind of content this is so helpful. 🙏
Continue bulking, if you are over 15/18% you need to cut. If I was you keep bulking for like 3 months and then cut for two months
@@adambel1846 Thank you for that quick answer Adambel! I was scared to waste some "precious bf %" and was thinking of restarting it correctly. But you made a good point here!
If you eat in a caloric deficit, this will likely reduce your potential to build muscle. If you are counting calories/macros, reduce your intake slightly so your weight gain slows down. During a caloric surplus, it's natural to gain some fat. That's what I recommend anyway! Hope Jeremy responds! I think one thing to think about is patience. Gaining muscle takes time and fat accumulation is highly likely. It can be minimized, but you will eventually cut again one day. So don't delay muscle gains now and plan ahead for the cut later. EDIT: Forgot to add. It really depends on your training experience/age, genetics, etc. Take everything with a grain of salt and get a coach if you really want guidance! (:
I did the same a few years back. Like another guy said just bring your surplus down and make sure you track everything. Aim for 1lb of weight gain a week and make minor adjustments as you go
@@TimothyLeeMSOTCPT Wow I like that community! So helpful and friendly. 🙌🔥 Yeah in fact I am a king at cutting but at bulking this is my first time, explaining why I gained a lil bit too much fat in only 2-3 weeks. :( Thank you for all your comments guys, really appreciate it!! 💛💛
Great video!
I lost the weight first, and now I’m building back up, feels so much better now that I got good habits and I see muscle results more with my low body fat
which kinds of activities you did to gain chest muscle, arm muscle and belly muscle?
How much calo you cut daily when you were in the cutting weight phase?
@@congdanhtruong4645 I ate about 2000 cals during my cut along with exercise, which had me shedding weight quickly
Im 6’ tall
Thanks for answering my question Jeremy this is just the video I needed at the right time !
I started my gyn journey with a cut and after 4 months as of today lost 21lbs (my goal is to lose 25 total). When I started I was 182.9lbs and now I'm at 163.1lbs. I'm 5'11 and 15 years old. Did I make the right decision here?
SUPERB, Straight to the Point 💯
Exactly what I'm looking for. Thanks man! Love the hair tho.
i literally have this exact body, My upper body is slim, but my lower body is belly fat.
i am committing to the first point you mentioned (lean bulk) then cutting afterwards.
i was 15% bodyfat naturally because i was super skinny even when i ate like crazy. then i started work out and i gained abunch of extra bodyfat
Yes that's normal, you gain muscle mass and bodyfat, and then you cut to lose bodyfat.
0:47 I did 3k daily for about three months and put on 25lbs or so unfortunately I didn’t know much back then in April and I achieved that by eating excess sugar and fat, so I now am more skinny fat, however I’m fitting better in clothing and look fuller overall so it was beneficial for sure, I just am aiming now to cut down on the belly fat, though I still need to gain weight. I went from around 130 to 155 and I’m around 150 now
I have a slim fat body , age 42. I tried the body recomp method "I think" as I ate a little more the basic calorie requirement. I could not go on because I was feeling tired and my weight didn't increase over 4 months and the belly fat didn't change. Now I added one more meal which I think increased my calorie income, not substantially though .. I feel better while lifting and gained 1 kg more or less within 3 weeks. Maybe better with bulking for now.
I am a beginner, I’ll try the body recomp. I’m deffo eligible and willing to put effort. Let’s see what happens
or better yet keep your protein high enough and be in a deficit and hypertrophy train everyday. gain muscle and lose fat ate the same time. that simple and very easy to maintain
You’re not wrong 💪
Strength training to maintain the muscle and the deficit to lose some BF 🤟
Such a great video man! 👍