How To Lean-Bulk The Correct Way | Nutritionist Explains... | Myprotein
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- čas přidán 29. 06. 2024
- An expert nutritionist will uncover the myth of how we can gain muscle without all that unwanted body fat.
In today's episode, Jamie Wright, an expert nutritionist, tells us the secret to lean bulking. Jamie talks about how the development of lean muscle is the product of the demands we place on our bodies. How the fuel which we provide to it allows our body to recover and adapt to the needs of weight-bearing exercise, typical resistance training, gym workouts or some form of bodyweight workout like callisthenics.
So, how much more energy do we need to gain lean muscle? Jamie digs into this and we learn why we need protein and creatine in the process.
Chapters:
00:00 - Myths
01:53 - What makes muscle
03:34 - How many KCALs to make muscle
04:51 - Protein
06:35 - Creatine
08:02 - Beta-Alanine
10:16 - Fats
10:28 - Hydration
11:24 - Ask Jamie a question
Follow Jamie on IG: jamiesdietguide
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#HowToBulk #Lean #Myprotein
How To Lean-Bulk The Correct Way | Nutritionist Explains... | Myprotein
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Stay tuned for brand new videos every single week that help to inspire and motivate you to keep pushing further on your fitness journey. From challenging workouts to evidence-based nutrition videos - we've got it all. - Sport
Thanks Jamie - and if you want to know more about bulking and cutting, watch this video ➡ czcams.com/video/-FhxcdA2G40/video.html
This is an absolute masterclass. Better than every fitness influencer’s content.
Thank you Saran! :)
For real the best
This is BY FAR the best video on nutrition I've ever seen. I'm one year away from finishing med school and I've never in the whole ass career seen such a nice and simple way to explain all of these topics. Hell, we don't even see it as a course. Thanks for the awesome and very professional content.
How is med school going?
Thank you Arturo! Really appreciate that :)
Doctors don't know shit about nutrition for the most part
Probably the best video on lean bulking I’ve ever watched. Recomp is really hard.. he has done a fantastic job breaking it down in a simple and clear manner without information overload!!!
Dirty bulk might be faster but I just can’t risk gaining weight again after struggling to lose weight for years
The gains aren't worth it!!
just eat maitenece, i started growing some muscle after struggling to lose weight, trust me 3-4 weeks and you'll see a difference
@@Mateo-jn6rv That is what i'm doing right now :) works well but eating above maintenance would probably be faster for muscle growth.
Right!
@@platonymous yea but for me i dont want to get fatter than i already am haha, i have a lof of bf and i dont want to get too big
Wow! Clear, conscise, and packed full of the most crucial facts for building muscle the right way. You've earned a new subscriber :)
Great amount of knowledge wrapped in a touch of humour.
Great work.
This is actually a great video, I had low expectations given this was released from a major protein powder company, I was wrong.
This info. is pretty much all anyone needs to plan their fitness journey. Good content.
I’m a fitness newbie and I’ve ended up accidentally lean bulking after about 4 months into my fitness journey. My nutrition is pretty well dialled in (I like cake though, it’s definitely my Achilles heel). Anyway… I stumbled upon creatine and beta alanine sort of by accident but I’ve had SO many comments and compliments about not only my body composition changes but also my progress compared with my group PT buddies (we all started lifting together). Definitely slower progress and the number on the scale hasn’t changed much at all, but everything else in terms of strength and physique has shown enormous changes. Very cool!
What do you usually have for food?
Simple and nicely summed up. Great job.
Randomly stumbled on this video. It's brilliant, thank you so much.
Amazing content communicated flawlessly. Keep up the good work!!!
Best Information on CZcams! Thanks
Great advice. Thanks for another great video
Thanks Kentucky! :)
Thank you for video! Way better than these click bait drag it out “influencers”
Brilliant vid Jamie.
Uncle Richie 🥲❤️
Currently finishing up a keto cut and this has really helped make me feel a lot better about the transition back to carbs
how’s it going? Cheers
Super clear thank you!
wow this was so helpful!!
Thanks for sharing this information with us 🏋🏼♀️
Thank you sir! This needs mode views!
Can you do a video about transitioning from bulking to maintaining?
Can do! 😄
I enjoyed this video. Please post some references about beta-alanine. Thanks!💪🤓
Best source I’ve come across is from the Australian institute of Sport www.ais.gov.au/__data/assets/pdf_file/0005/1000499/Sport-supplement-fact-sheets-B-Alanine-v4.pdf and www.ais.gov.au/__data/assets/pdf_file/0018/1001385/Beta-alanine-InfographicFINAL.pdf
licensed nutrionist speaking her: great video, well researched and objective information! thank you very much for that!
I wish I had seen this before I started bulking! I'm 66, an ectomorph hard gainer, with years of inconsistent weight training and not much progress. I decided last month to get serious but unfortunately I am well into a dirty bulk and have already increased my waistline. I'm 5-10 and started at 140 pounds. I decided to drink 2 coconut milk protein shakes (about 700 calories each) daily and use creatine. After a couple weeks i cut back to one can split into 2 protein shakes daily, so less fat, same protein. I definitely am stronger on my compound sets but regret the belly fat. Abs workout won't help much. I'm already at 150.
Thanks for the excellent information.
U probly mostly gained water if u just started creatine usually i gain 8-10lbs of water if im doing 5g+ a day
What’s involved with dirty bulk? Isn’t that unhealthy
@@geno5169 I don't know.
Great video presentation and info. After losing most of my belly fat, I am starting a lean bulk today so this was very helpful to me. Thanks.
Hey bro how did your lean bulk,affect your fat loss on your belly??
@@bradz291 So it seems the last fat I can lose is my belly fat. I still have some, but gaining muscle and working out 3 times per week helps reduce the belly fat. I still have some, but no longer worry about it.
Did you lose your belly fat by consuming a calorie deficit? And did you notice any muscle loss during that time or were you able to maintain muscle with the right foods and exercise while losing belly fat at the same time?
@@TheIronDuke9
1. Yes, I lost some strength or muscle size during the cut phase. But you can still look good as it shows more definition.
2. Eat protein with each meal.
3. Try to skip a meal each day. Similar to intermittent fasting, but more flexible.
4. Set a hard end date to your diet/cut phase. Otherwise you will always be dieting and hate life.
5. Alternate between cut phase and maintenance/lean bulk phase.
6. After each diet/cut phase, buy a nice fitting shirt for yourself. Enjoy your progress.
7. Drink black coffee in order to help you skip a meal or get over the hunger pains.
8. If you blow your calories for the day, don't over compensate the next day. Just go back to your diet with more effort. Avoid the yo-yo eating pattern.
9. Accept the fact that hunger is a uncomfortable feeling. To me it 's almost like torture, but of course not the real torture.
10. Believe in your end goal. Know for a fact that you can achieve your end result.
11. Of course lift weights. No downside to muscles. You look better and burn more calories with muscles.
12. I have achieved 90% of my goals with very minor belly fat still remaining, but will go to a lean bulk now. And diet again in 5 months from now. So my plan is 5 months bulking and 1 month cutting and keep repeating.
@@Charlie_Tobenw comment
Beta Alanine is only effective for exercise lasting 1-4 minutes. It's not shown to be effective at all for exercise lasting less than 60 seconds, which makes it not a very good supplement for strength training. He's right about the science behind why it works for endurance training, but he fails to include the more relevant info here.
PERFECTION!
Thank you sir👍
Thanks for the video! I'm a bit confused though after seeing Richie's videos on your channel and comparing it with this. Is the creatine and beta-alanine instead of a protein like whey (1.6g protein/kg)?
I started working out consistently some months ago, but only consume whey protein instead of creatine. Should I add 5g of creatine and beta alanine per day as well for better muscle growth?
Thank you!
This is as excellent video
I've been taking creatine for a year and a half and really noticed a difference in performance and recovery. Gotta try beta-alanine
Does it cause hair loss to you?
@@sirlot1917Creatine has never, and will never, cause hair loss. Androgenous alopecia (male pattern baldness) is a genetic condition where DHT, a testosterone derivative, binds to the hair follicles and slowly chokes them to death by cutting off their blood supply.
For creatine to cause hair loss would mean it'd have an effect on the body's hormonal production, which would literally make it a steroid and it obviously isn't.
@@sirlot1917 creatine shouldnt cause hair loss at all. it might be due to something else
Excellent Excellent video 🎉 Subscribed 🙌
Welcome aboard!
Thank you Desiree! :)
Hi. About beta alanine, I have read that regularly consuming beta alanine can cause taurine depletion in the body since they compete for the same receptor and beta alanine has a stronger affinity for the receptor. Isn't this a concern? Doesn't it make beta alanine dangerous to take? Would taurine supplementation help? If so shoulf one take taurine supplement at the same time as beta alanine or at a separate time of the day?
Thanks!!!
Thanks again for the tips. I've been seeing a lot about turkesterone lately and would like to your perspective on it as a professional nutritionist.
We'll add that to the list :)
QUESTION:
Can I not go down the route of increasing caloric intake, and instead rely upon fat stores I already have? I have roughly the same body fat as the presenter of the video, maybe a bit less.
im starting my bulk after ny birthday in July since ill have two cheats that week. thought id hit the ground running
I started lifting everyday last year! Increasing my push-ups
This is all great info for the most part, but the idea that dirty bulks dont work is just denial of basic physics. It's astronomically easier to convince your body to grow when its putting on fat, and the larger you are, the more force production you're capable of. Even if you get fat, the muscle memory alone ensures you'll have higher muscularity. The trick is to do a dirty bulk only once. Not to mention, when you're regularly intaking protein, your bodyfat contains most of the other components you need to build muscle optimally
More reps = more gains. Is it not the case that BA is only effective on sets lasting longer than a minute which accounts to a rep range too high to facilitate bulking?
Do I need anything else like a pre-work out? Or just beta alanine
Great content man, I've got a question...
My metabolic maintenance is 1900cal...
And I have this daily routine of exercising at least 500cal/day...
Wich gives me a total of 2400 cal/day.
When you say that do "bulk" I need 300 to 500 cal more per day, you are considering the total of calories I burn, adding the metabolic loss + exercise loss?
If it is that, I would have to eat round about 2800 cal/day?
Yes, that’s exactly right 👍👍👍
Is Creatine or Beta-Alanine supplements absolutely necessary? I've heard rumors about hair loss and other negative side effects, and which brand can safely allow me to achieve my goals?
Cretine is great don't listen to the rumors
Not really but If you can afford it
Do it if you can't afford buing it each month then don't
Hair loss is caused by testosterone
How to take creatine and beta alanine for beginners who wants to lean bulk and don't want to have a fat in mid section?
Any tips on bulking with degenerative disc bulges which prevents you from doing compound lifts like Squats and Deadlifts? Also ANY spine compression movements are out too... Great video as always though, Jamie/MyProtein!
It'd be beyond the scope to give any recommendations on that specifically Ditz so apologies for that :( But thank you for the feedback and for enjoying the video :) Hope you find some training that works - I'd book in with a physio / sports physio to discuss as they'll be able to more accurately (and safely) prescribe a range of exercises that would be safe for you but also help you meet your goal :)
@@CaptainJammieJam ❤️🙏🏼
Look into bloodflow restriction training. I also have joint issues that restrict the weight i can use. Bloodflow restriction enables hypertrophy at much lower weights. You can build muscle using just 30% of your 1rep max. This is why blood restriction training is often used during rehab for injuries. Athletes can build muscle using far lower weights. Good luck man.
Follow Squat University- that guy does amazing videos addressing issues of all kinds around injury and rehab.
It’s not about avoiding the exercise but building strength so that you can do the exercise despite the bulge. I had a disc bulge as well.. but I did tons of yoga and conditioning and then eventually transitioned to weights.. you just need the right technique. All the best!
@@TheNimbleNomad
So like, what if I can’t take creatine? Would it hurt my gains or is it completely necessary to add into my routine? :)
Not completely necessary, it's only if you struggle with rep amounts. For someone like me who has a certain schedule and amount of reps every day, it wouldnt help much because it's for you to get those extra reps.
I am starting Jim just 2 month my body waight is 65 and I am 18 years old . I tried to gain muscle what I eat per day ?
Well if we go by the online calories calculator I'm currently at a 1,200 calorie surplus lol. Haven't gained much fat either
How long should I bulk ?
What is the ideal increase in weight in a week while lean bulking?
Hi - 40 years/male-6ft tall ; novice-intermediate in training… I have been dieting and cutting now (hopefully mostly fat) from 87kgs to 77kgs ; 26-28% BF to 18% body fat. Eating roughly 1600-1800 calories (2gm/kg protein) and on an average losing 2 kgs per month last 5 months. What should be my next few steps? Continue further and cut till am 12-14% body fat or slowly start increasing my calories? But am worried about fat gain -My aim is to ultimately -gain more lean muscles and sit around 80kgs with leaner body (10-12% BF) . My current BMR is roughly 1800-1900 calories so am eating very close to BMR or even below it may be.
I dont know the answer to this but I'm very interested in the answer. I'm a similar size and currently about 87kg but want to get to around 80kg, but you're right you can't be in a calorie deficit forever can you?
If you are fine with continue cutting then keep going, the less fat % you have when you start bulking the more leeway you will have to gain muscle, because even if you gain some fat you will still feel good being under 20%. Just make sure you update the bmr the more weight you lose since it will decrease and if you see you're stagnating in the weight lose then take 2 week break so your body doesnt fully adjust to low calories.
In my opinion keep going until you plateau. Unless you’re already quite muscular you will git a point where losing more body fat becomes prohibitively difficult. At that point consider lean bulk. The idea at that point is to start almost “replacing” the remaining fat with muscle.
What’s the difference between lean muscle and muscle?
I have 2 questions
1. while lean bulking can we do cardio
2. skinny fat guy can do lean bulk or cut
1. yes you can as long as you’re not burning too many calories to the point where you fall into a calorie deficit and start losing weight instead of maintaining/gaining. just make sure your protein is high if you’re doing heavy cardio
2. doing either properly will result in fat loss and muscle gain
Im 15 and I have been doing cut for like 1.5 years and i wanna switch to clean bulk. So how much calories should I eat (I don’t know if I should eat like 3k calories and if that’s to much or enough because I’m not that old. Someone respond please
Was the about 3000 calories needed for muscle gain in Calories or Kilocalories?
I'd sure love to know what I'm doing wrong. Gained 24 lbs of muscle from August to December last year then hit a brick wall. Haven't gained a pound and my gym weights have been exactly the same for the past 6 months. This is aggravating. Roughly a month ago I bumped my calories up by about 500 a day by adding avocado oil to my protein shakes and some food dishes but it looks like I'm getting a little thicker in the middle. Not good. No idea what to try now.
have you increased intensity in training? or are you hitting the same weight level?
Can you share your inbody figure? Height, Weight, SMM and Body Fat Mass
Have you tried taking a periodized approach to training? It’s highly likely that your body has just accumulated a certain amount of fatigue, making your training dry and non-stimulative. Try taking a week or two to deload or take an active rest period and then plan a mesocycle or two and see if your gains resume!
Would you advise to take creatine every day of the year? Or would you recommend having breaks?
u can take creatine every day forever !!! but only consume 1 serving (5g creatine) a day , i've been using creatine for approx 3.5 yrs now, and i can see a major difference in my physique. U might face upset stomach for some days but once u get used to consuming creatine, ur body will adjust with time. And yes, its totally safe to consume creatine every day :)
@@abhimanyuburge9749 im 14 is it safe for me to start
Breaks are essential to interrupt adaptation. Every 8 weeks have 1 week off.
Hi. I was recently on a bulk diet having about 1.8g of protein per kg of total body weight.
However, I was shocked to see that this much protein consumption led to the formation kidney stones in my body.
I think the total amount of protein needed should be 1.5-2g per KG of lean mass and not total body weight.
Can anyone confirm this?
protein does not cause kidney problems. That has been debunked multiples times. There is actually a study proving that 3 gr of protein per kg of bodyweight (which is a lot of protein) does not cause any kind of side effect.
I just had my first dose of beta-alanine. I only had about 1.5g, but I'm feeling a tiny bit of itchiness on the back of my hands. I imagine a full dose would be like a niacin flush.
What about acne? I noticed that with protein shakes and creatine, my acne got worse... is there something to know about protein and creatine if we have acne?
Most protein powders are filled with a bunch of sugar, fillers, preservatives and much more garbage. If your getting whey protein I recommend a brand called NorCal organic Grassfed whey.
It's probably the dairy
I prefer fat as fuel over carbs, but otherwise, this was helpful. Thanks.
Can someone help me? Im 170 right now and im trying to lean bulk. My diet has been 2 kiwis and 2 oranges plus a protien drink for breakfast, Chicken, rice and broccoli for lunch and 4 eggs and 3 slices of ham at night, (*sometimes ill switch this with steak). Im trying to reach 175 with a lean stomach and big upper body. Is my diet good for it? I also work out 6 days a week a push pull leg with abs every other day and cardio and boxing.
At 170 you are the oldest human on living records. You must be lying
Wow 🎉⭐️
Thank you for the tips , I was wondering if you can gain muscle mass on a calorie deficit because that's what am actually trying to achieve.
You can Reyad but it's a lot more difficult to do so! If you are relatively new to resistance training or have a significant amount of weight to lose then you may find it a more viable approach but if you're more experienced you might want to draw up a long term plan where you're committed to lean muscle gain and then body fat loss 🤓
I don't think you can. Better to cycle calorie deficit on non workout days with calorie surplus (as shown in video) on workout days (minimum 3/wk) if that is your goal, but it is very difficult to get it just corect.
@@cipriantodoran1674you can
@@cipriantodoran1674 i have been gaining muscle and strength while cutting multiple times now
@@0BluePrototype0 that is very good news for me. Thx for sharing. If you what - can you share notes about your eating regim?
I’m trying to to get rid of my little belly fat! Someday’s I’ll fast! Someday’s I’ll eat 2 eggs with egg whites! With fruit smoothies ‘ protein powder! Greek yogurt! Blueberry! I gave up fatty foods! Like wings! Fried chicken
Is the 300-500 calorie surplus added to an estimated BMR or AMR?
AMR
I use MyFitnessPal app to track n log food this give me an estimate of calories burned from working out . Lets say I at 160 lbs and my calorie goal to maintain my weight is 2000 and it adds 400 for my workout do I then add 400 ish to that for a 2800 calorie goal if I want to stay lean and add muscle?
Sort of. Your maintenance calories, I.e. those which maintain your weight at a constant level, should factor in your normal activity. So the question you need to answer is "what is my maintenance inclusive of activity?". Weigh yourself one day, proceed to do your normal activities over a 10 day window, and weigh again. If your weight is unchanged you have consumed the maintenance amount. 10 days essential to allow for peaks and troughs of activity. If your weight has gone up or down, then you have eaten more / less than maintenance. It is so simple.
Would a push/pull split or full-body split be better for lean-bulk?
Whatever you can do consistently and not get burnt out from
Depends on a number of factors Rafael but first would be whichever is most consistent then it's about applying structured programming so that you're focusing on progressive overload to provide the stimulus to develop lean muscle :)
4 days a week
It lowkey doesnt matter just be consistent and get time under tension
you forgot something, after exercise you need to replnish your glucogen stores in the muscles
What if you already have excess fat? Can you not increase your food intake, but instead lift like a mad dog, and the calories from fat are used in that 5x equation instead?
A video by Jeff Nippard explained that although creatine can help muscle growth, it only does it in a very small way, which counters your 'batman' argument' + an overload of technical jargon, and I notice that you don't mention any stats covering the extent to which creatine can help. Forgive me for being sceptical here but this is a promotion video by a (much loved!) corporation designed to sell products, so I'm more inclined to believe Jeff. Please prove me wrong - does taking creatine have noticeable benefits for the everyday gym goer and not just for body builders trying to squeeze out every possible gram of gains? Thanks
Can anyone explain me in short?
With some points
What about L-citrulline?
This video was just to highlight the ergogenic aids which provided the most consistent, significant benefit. L-Citrulline is great though and would definitely recommend - if you can get around 6 - 8g per serve you're winning :)
Is mattdoesfitness £25 pound a week bulking diet video a good example of lean bulking?
That would depend on your caloric need. Try to calculate how many cal u need and check how many cal matt eats in that video
❤❤❤
Am currently overweight..is it possible to lean bulk while losing weight
Concentrate on a resistance based training programme with a calorie deficit. You will naturally lose fat and gain muscle for the first many months. Eradicate the words "bulk" and "cut" from your vocab if overweight at this stage.
What’s the difference between whey and creatine.
Whey is from cows and is a protein sourced from milk isolate while creatine is like an organic chemical found in meat and fish, its supposed to help accelerate your metabolism and help build muscle
Old mr mentzer was a genius wasn’t he
How to count calories
I'm 5 "10", 183lbs, and skinny fat should I lose more weight to lean bulk?
I'd recommend investing your energy into performing better at the gym and gaining muscle for a while xclusive; the more muscle you have the easier the body fat loss phase will be and you'll feel much better for being stronger too!
I’m 5-10 and I was around 180 when I started. I focused on cutting only at first, and in about 5 months was down to 155 or so.
I wasn’t perfect every week. You probably won’t be either. Try your best, but don’t expect to eat perfect. It’s all progress.
When I got down to 155, I then realized I was just turning myself into a skinny guy. Thats when I started lifting and increasing calories. I blew up with muscle in about 5 weeks.
Now, I’m focused on smaller cuts while maintaining muscle. So, I’ll keep lifting when cutting, but the lifting is only to maintain muscle.
So, I’d suggest cut first. Get down to about 160. Then decide what you want to do. Cutting and bulking at the same time is possible, but can be taxing on your system. If you over do it, you will feel like crap. I prefer cutting, while just maintaining muscle.
@@ChicagoJ351I have been doing my routine for nearly 2 and a half months and I'm at 160 lb rn, what do I do lmaooo
can you cite some sources please?
Hey 👋 if there are any sources from the nutritionists we list them in the description section
But can a newbie gain muscle on a cut??
0% chance the guy eating the wrap at the 2:23 mark is doing any kind of physical exercise.
I'm 18 bulking till I'm 25
Fuck this i’m hoppin on tren
Beta alanine LEL these ads are getting smarter, nice try.
Great video, although one thing I disagree with. You said plant proteins are incomplete and lack all of the amino acids. This is false. They all contain every amino acid, rather different plant sources are much lower in some aminos than others. Yet, they ALL contain all of the essentials.
Don't forget SLEEP‼️😉
So many things wrong with this - so i'll just point out the 2 biggest - If you are making lean gains it isn't a bulk, but on the math's side of things : any Protein that you actually use for cell renewal or growth IS NOT BEING "BURNED" for energy so will be a negative calorific value and will never provide energy unless you are in starvation mode and metabolizing your own lean tissue.
300-500 surplus
2.2g of of protein per kg bw
Starches and sugars around training time
Creating and beta alanine may assist in the process
Can I eat only twice a day with smothies in the afternoons?
I wouldnt recommend it but if you like it
How much fat?
U probably better off just getting with a bodybuilding coach… these people have vast experience in training and building muscle and that’s lean muscle
Quick reminder to anyone who comes across this video that "Nutritionist" is meaningless, and tantamount to a psychic healer claiming to be a medical professional.
A dietitian on the other hand is a medical professional with formal medical training in the field of nutritional science. A nutritionist however is nothing more than a self assigned title with zero formal training or education. You or I could call ourselves nutritionists, and be just a qualified as this guy is.
Lean bulk = 1800 calories and lift lift lift. Increase calories by approx 100 every 3-4 months to compensate for growing demands of the body having more muscle mass. Done.
"Protein" -- meanwhile they show prime ribeye 😭