How to Build Muscle WITHOUT Getting Fat
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- Опубликовано: 13 июл 2024
- I added 50lbs of bodyweight following a Bulking Diet for 2 years and ruined my physique. Here's how you can avoid making these mistakes
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00:00 - Storytime with Uncle Eugene 😄
05:44 - Key Takeaways
09:36 - What Would I Do Differently?
It feels so heartening to know there's someone incredibly genuine like you in the fitness industry who ACTUALLY cares about his viewers' well-being. The things you said in this video (and I think I speak for everyone here) will most definately help everyone including people who are just starting out as well as people who have been lifting for quite some time.
Privileged to listen to you talk. Please keep up the good work ❤️
Thank you! 🙏 glad this resonated so strongly with you. Really do hope it helps many
I'm in the process of losing my gained weight after an unhealthy bulk. Thanks for sharing Eugene!
Same here. More power to you bro . This cut's gonna be insane
gimme some weight ill take it im stuck at 165-170 and 5'10
@@nothanks5520 That's a decent weight for that height so it'll take time to keep climbing if you're lean bulking
same here bro! we’ll look insane once this cut is over 🤝🏻
Thank you so much for sharing your experience with almost the loss of locus of control around training. I think a lot of people can relate to that disconnection from self whereby they’re at the expense of rules without a sense of volition.
Awesome video mate. Yeah I was just like that eating a lot and training excessively. I have to say since I’ve been following you since 2019 my workouts are great I even was able to recover from surgeries with your workouts and I feel just overall great as a 45 year old guy. I have said that before but your programs and your knowledge of nutrition in training it’s just amazing. Thanks mate.
Great video. Been trying to get more consistent with my workouts and nutrition so your experiences are really helpful and appreciated
I appreciate you sharing your knowledge and experience so we can benefit! Thank you!
Appreciate this very much, and the timing of this video couldn’t be better. Reason being, for about a year I’ve learned so much about dieting/proper food intake accountability and resistance training. Over the summer I shredded down to 175 lbs and my lowest bf% was about 15.4 at 6 ft 2in male. As a endomorph most likely, it was a tricky road for me. I learned so much ! About two months ago, after feeling like I was acquiring a earring disorder/imbalance, I practiced letting go. Eating all the things I wanted when I wanted for about almost two months. Again, being a endomorph, not weighing myself, and to your point being true to the process and where I felt it was necessary to go and let go. I gained about 15-17lbs, again to your point as you stated very well, too fast. I hit about 193lbs at about 20.5 % body fat. Love the info here, as it directly aligns with what I noticed, as a truth seeker and practitioner of life, I realized I was gaining too much fat, as the body weight looked freaking sweet. All my shred turned into more fuller “looking” muscle. Literally this last week, I didn’t yo-yo from a legitimate “mini diet” or as you said maintenance at the very least. I’m staying with it, consistent with all the info I learned, what will happen now, is that all the fat I gained relatively quickly will be used to fuel my intentional workouts around resistance and intensities. Thing is, I stayed true to myself, recognizing the imbalances/disorders I was practicing on both sides of the experiment. Now I’m excited to be at a healthy weight for my height, learn how to eat the things that I enjoy, all the while being accountable to my vision and fitness goals ! Thanks so much Eugene, spot on video and info.
Also, as I write this to you and your audience, would it be possible for us to work out together ? I would love for you to see my physique and trade experiences together over a proper meal. Looking at your journey and physique, I think you would really appreciate my journey as well as your audience. I used to be at my heaviest while bodybuilding 265, don’t know my body fat then either, exactly to what you said in video. Watching Evan, Kai, Phil , of course Ronnie Coleman to name a few , I thought I needed to eat there diet.
Thanks for the video ! And hope my experience and things I wrote here may be of some help for others. Much love !
To me, 41 years old and for over 20 years in the game i was nodding all the time while listening.
I tried much as well and nowadays i dont push that hard and am so glad that the internet exist so i can still refine and learn.
And since im not in a hurry and feel settled in life, everything becomes more of a „take your time to see the results of a new approach“ thing to me.
Rly like your kind and humble way of talking btw.
Thank you Eugene for sharing wisdom
Respect bro. Also digging the Tool T-shirt too!
Thank you Mr. Ganbaru!
I appreciate the personal story. Thank you.
Great 👍 video and advice. Thanks for sharing your experience
loved this video. Questions are so important.
I like your content a lot man, keep it up
I love this, it’s a good reminder and eye opener to the younger people✊🏼
🙏
Great video Eugene
Sounds exactly like my early experiences. Instead of having a coach, I had friends and all of them just told me to "eat as much as possible... bulk and then cut". I put on 4 stone in 4 years, and quite a lot of it was fat. When I tried to cut I'd lose so much of my mass that it made me uncomfortable. I think that's the worst thing about this approach; you become accustomed to the size you've gained, even if a lot of it is fat, but you can't let go of it because it feels like defeat. That's why the slower, leaner approach is better.
The dichotomizing of foods, the division, I think is a programming protocol that distorts so much of our daily experience.
I’d love to see a video about how you went from the “reality” photo to the “expectation” photo. How did the process change and how long did it take?
Had a similar story except mine was with a powerlifting champion that ended with me getting injured since he stopped showing up to our training
Learned a lot and DEFINITLY learned how to push myself so it wasn’t all bad, but I learned the value of training smarter not harder to get to where I want to go and that has worked for me
This is great. First time watching and loved it. Subscribed.
Thank you! 🙏
Nice T-shirt and good taste in music👍💪
Thank you very much for sharing this Eugene!
Thank you! 🙏
Love the Tool shirt....and your videos of course.
Love this channel
I’m fairly new to your content, I really enjoy it and I specially really enjoy the attitude you give off, you seem very mindful and calm. Are you meditator?
Hey Eugene, i have been doing lots of Bulgarian splits as a result of your videos. I was wondering whether you could make a video about the difference between 2 dumbells vs 1 dumbbell
Love your vids bro
That Tool T-Shirt tho, respect brother 🤝
Definitely gained so much weight thinking i was also getting stronger (which i was), but then i hit 240 and i realized i was overweight… starting cutting (just hit 213 after 5 months of cutting) and realized that in my calorie deficit i was still getting stronger ! Looking now at the long term results and systems now vs end goals. Loving my new outlook on it all
Yes!!
I've been dirty bulking lately, thinking I needed it to become strong. I'll try cut down.
I personally did the same Thing in the beginning but without a coach I started at 110 lbs and bulked all the way up to 195 lbs in ca. 18 months and got quite chubby (22%-24% bf). now at almost 4 years of training I have been in a gaining Phase for 7 months and will continue for 2 more months. In those 7 months I have slowly gained 20 lbs and still stayed at about 17%-18% bf. My diet has not nearly been as strict and in the 7 months I had 1 slight deficit for 2 weeks and 2 one week long maintanence phases. After my gaining Phase I will deload and stay in a maintence phase for ca. 2 weeks before I begin my 4 month long cut
Just finished working with a trainer for 9 months, we didn’t bulk, she helped my lose body fat, we took breaks when the calories got too low, and that helped with me staying on track long term
Love the tool T-shirt ❤
This sounds exactly like the years I struggled with an eating disorder; every day was hell because I was terrified of eating something I couldn’t accurately track. I missed out on so much time with family and friends because I couldn’t be around food I didn’t prepare.
Great vid.
Poop……. This is a comment for the algorithm
“Minecraft”
...............................
Okay...... This is a reply for the algorithm
Saying the a word invalidates your comment
I’m doing a poo right now… this is not for the algorithm I’m just telling you
The tool t-shirt was enough for me to subscribe.
Love the video as always but also love the tool tshirts 🤘
🙏🙏
Your talking of Pneumonia reminded me of my childhood days when I used to get pneumonia a lot to the point I thought that dying was better than that suffering.
Bro you needed treatment wtf
That sucks!
Tool are my favorite band! What's your favorite song? Pneuma here. Danny's drumming is epic
eugene loving Tool...made my day!
Great video
TOOL shirt!
Great video btw Eugene :D
Underrated fitness channel!
Thank you! 🙏
thank you for this. I know so many people(including myself) that needed to hear this. Realizing other people are in the same situation as me makes me look at myself with lucidity
Yes!
Really real
Nice Tool shirt ✌️
that Super Saiyan Goku hair style!! 🙌🏽🔥💀🤣
😂😂
Man..I love that shirt
This is why I decided to change my major to Dietetics because nutrition is the hardest part.
Love the shirt!
Yes!
your gym is super cool
I think it's easily done for many people especially when naturally very skinny as I was as a kid and young teen when i first started lifting, I built muscle fairly easy and built a good physique but wanted to get really 'big' but never thought I could get 'fat' as it seemed near impossible as I just couldnt imagine it as I had always been around under 10% body fat my whole life to that point despite the amounts of food i would eat each day (I would at times even be envious of people with higher bodyfat) but sure enough over the years body fat crept up but then so did my muscle mass which kind of justified it to me whereas the reality being i could have still put on that muscle mass with fewer calories and gained a bit less bodyfat at the same time
good taste in music!
Hey, how is the pec faring? I partially torn mine this past weekend, I've nearly got all ROM back but it still feels week to use it with certain daily tasks.
I'd love to hear someone else's experience and timeline coming back
Oh, i thought you made a video about chubbyemu, he has made some great informational videos about weight loss and adhering to the plan with preparation
Nice shirt brah
Cool shirt 😎
This video was good, BUT I LIKE YOUR SHIRT SO I WILL SUBSCRIBE
Eugene Tao is a TOOL fan, you've just gone up in my books man
I had the “benefit” of starting my strength training from a high body fat percentage and needing to cut 40-50 lbs before switching to a focus on muscle building. It necessitated me to learn about nutrition, diet, and our psychological relationships with food. I cut from about 160 lbs to 130 lbs (with maybe 10+ lbs of muscle gain), and now I focus on sustainable three or four months bulks followed by roughly one month cuts.
I’ll talk with other lifters and they’ll suggest longer, more intense bulks (I eat about 300-500 calories above maintenance), but after two years of lifting I’m 140 lbs (I have a similarly skinny structure as Teo mentions in the video) with an approximately 200 lb 1RM on bench and 300 on both squat and deadlift, and I’m happy with those numbers at the moment.
I think the most important thing to remember is our bodies evolved over millions of years to respond to consistency, not intensity. Lifting is a process of putting your body under physiological stress and then allowing it to return to homeostasis (recovery). Too much lifting or too much eating too fast is wasted effort at best and potentially dangerous at the worst. There’s a lot of social pressure for skinny guys to get big as fast as possible, but our bodies aren’t built for that, they’re built to slowly adapt to the amount of effort they need on a consistent basis to allow us to survive.
after tapping out my noobie gains, i went on an epic bulk that yielded me 40 lbs of weight gain in roughly 2 years. during my journey from 179 to 228, i never came close to sticking to a program. durig that time period i just went in 3-4 days per week trying new exercises and periodization modalities every few weeks. over the course of the following 1.5 years i cut back down to 184. 3.5 years for just more than 5 lbs of muscle as a relatively new lifter. keeping things simple and moderate because the most sustainable routine is the one you’ll make the most gains from is my take away from that foolishness
Great video and a great shirt also 😉
I'm still trying to figure out how you manage to balance 'cheat meals' or off-plan meals with your family and friends, I just can't do it. I've been meticulously weighing all the foods and drinks I eat for almost two years no, just to maintain my weight and make sure I'm doing everything within my power to not not gain fat.
lol none of that shit matters and you will learn. Just wasted effort and stress.
One of my old programmes had 3 different types of squats, leg curls/extensions, deadlift and calves on the same day. Cant say I skipped leg day..
Bruh haha
fuck that lol
I would like to see you and Hampton from Hybrid Calisthenics do a video together!
Shout out to Tool
Nice tool shirt
Bring back the DBZ hair
Good video
Eugene is such a gigachad to "clean bulk" to such levels of bodyfat, especially for him! The laws of thermodynamics and human physiology are undefeated by any orthorexic diet ideology.
While total calories _do_ matter, "the laws of thermodynamics" is a misleading oversimplification.
Macros aren't everything - the type of food you take in affects how the fuel is used.
Things like micronutrients, fiber, and even bacteria all have an impact on your hormones and digestion.
Insulin levels also have a major impact on storage of fat and muscle, and these again are dependent on glycemic index, which does not depend on calories.
Sad but true 😂
@@LinkEX I don’t think the purpose of this comment was to take it seriously.
@@SkidMcmarxx that's a big 10-4, good buddy!
How did you manage to pay for your diet and training during your initial days?
I had such a similar experience with my first coach ever for a bikini show. Her workout styles & meal plan was very similar to what you described! I had exact foods I had to eat at exact times with out substitute options or any education on how to substitute. I felt like she was too busy to explain anything to me. I’m glad I had a sense that this was wrong and did my own research/listened to my body before I let it hurt my goals. So crazy how similar this experience was for me - I was gaining nearly 1% in fat every week or so. No adjustments were being made even a few weeks out from my show. She kept saying I was a hard gainer and my metabolism would catch up and my muscle bellies would fill up with the extra food, but when I saw the fat percentages each week I knew something was wrong
That ruined photo is me!!
Tool!!!! It never ceases to amaze me how so many people who think outside the box and are intelligent also listen to tool.
🙏
We carry a lot from the past. For example the food tracking was quite difficult, I still remember it. No food labels, ingredients caloric tables were short and difficult to work with. So it was quite common to go with the chicken broccoli rice diet, because you at least knew what is in it. Only the most hardcore could stick with it. Now much more flexible approaches are possible, IIFYM etc. And it is much more sustainable.
Very good video. I believe measuring bodyfat is probably one of the most important things. People focus on scale, but in the end they want to look athletic.
'Liked' 3 seconds in for the shirt alone.
The Adam Liaw of Workout, pls collab
I feel like your watching me… I’m in the same boat and time to lean out 😂
Great marketing uncle Eugene. But seriously eres el mejor coach que conozco hasta ahora 😁
Muchas gracias
I've been into fitness for most of my time since highschool when I got into it. but I could never get big. I just believed I was a sdkinny high metabolism guy adn cant. but at the start of this year I made the goal that I'm going to get big. I started counting my calories which confirmed that in fact I just have a shitty appetite and dont eat enough lmao. So I started lean bulking, have been going all year. I have a similar issue that you did, where I stick to my spreadsheet too hard. I don't want to eat anything I cant track. I've been getting a bit better at dealing with non trackable items. But it does kidna stress me out and make me not want to eat things lol. What I've been having a hard time with is getting the calorie numbers right. I will plateau with weight and stop gaining. Then I'll try to add a bit and gain too fast lol. My goal tho is to try and stick to 0.5lb a week so that I dont get too much fat.
Im in a bulking phase , but this undiagnosed eating disorder is making it hard . I eat for luke 5 minutes and then my appetite just dissapears. Concious effort
Went from 62kg now at 69kg and this took about a year
I like meat and fruit, meat too expensive to use as bulk calories and fruit is generally low calorie
Still very lean
Liked for the TOOL shirt
I am bulking on PEDS. I feel the gains coming.
Be honest! You went for the teletubby look and specifically for the blue one!
So how'd you get back on track??
Got dirty bulk results on a lean “healthy” food diet because of the quantity.
What happened to your strength?
Should we go straight into a mini cut from a bulking phasing or have a maintenance period in between?
Up to you!
Many folks will recommend a maintenance period after cutting or bulking cycles. Check out Renaissance Periodization, Dr. Mike has a lot of awesome videos on the subject!
9:40 bro that's the dream in that Netflix series
Are you East Asian or Southeast Asian? Btw, great physique brotha!
Hi ET, what's the coach name?
"Throw everything at our body and try not to die" lol, dying is not optimal!
Dying is KILLING YOUR GAINS
😂
I had to put a halt to my last two bulks when I started to get uncomfortable with the bodyfat levels. Once I reach a certain threshold I just can't push past it. Which is sort of a bummer, training is the most fun on a bulk with regular PR's and linear strength gains. On the other hand, putting in all that hard work, and it is a lot of hard work, I don't wanna get on that train to fat city.
I dont wanna sound rude or pretentious but an amazing cheat code I had when bulking were drinking a sht ton of the premier or fairlife protein shakes from Costco. They come in large 18 packs so I wasn't worried about drinking too much. Great way to keep up the bulk without adding uneccessary fats in ur diet plan. 👌💪
@@greyb5511 That's neither rude or pretentious, I appreciate the input.
@@uniquenpc854 Np bro, I also have an issue cuz I know how filling eating protein can be and it just makes me wanna eat fatty foods or carbs instead. But drinkin protein or liquid foods helped me out immensely on getting more lean and lowering my body fat.
I remember doing 25 drop sets for back day.
Ouch 😂
This is a fantastic video man
Thank you! 🙏
For a brief second, as I mean a VERY brief second, I thought this was a Chubbyemu video.
Eugene bro you looked like Bruce Lee and then went on to look like Bolo Yeung
Man I've had a similar problem in reverse. Trained to gain muscle and size, but every time I got a little undefined, I would immediately go into a caloric deficit bc I thought I was too fat. In reality I was just gaining a little excess, which is normal. Restricted my gains for 3 years that way because of my skewed body perception getting in the way of my actual goals. 🙄
What’s wrong with tire flips? 😢
Guilty of the same mistakes. Recently cut 20 lbs as a result
Good work
Niice shirt