Download MacroFactor 2 weeks free: https://bit.ly/jeffmacrofactor
Pre-order The Muscle Ladder (my hardcover book): https://jeffnippard.com/themuscleladder
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Here are two things you might find helpful:
1. My Free Training Program Quiz: https://jeffnippard.com/pages/quiz (figure out which program is best for you)
2. My Nutrition App: http://bit.ly/jeffmacrofactor (Use code Jeff for a FREE 2 week trial)
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In This Video:
I cover how to bulk the proper way. You’ll learn how to build muscle while minimizing fat gain through your diet, training, cardio and supplements.
References:
Bulking vs Maingaining
https://pubmed.ncbi.nlm.nih.gov/12094125/
Bulking in Experienced Lifters
https://pmc.ncbi.nlm.nih.gov/articles/PMC6942464/
https://pmc.ncbi.nlm.nih.gov/articles/PMC8167794/
https://www.researchgate.net/publication/339573950
Protein Intake
https://pubmed.ncbi.nlm.nih.gov/28698222/
Coffee
https://pubmed.ncbi.nlm.nih.gov/29167102/
Fish Oil
https://pubmed.ncbi.nlm.nih.gov/34505026/
https://pubmed.ncbi.nlm.nih.gov/35914448/
https://pmc.ncbi.nlm.nih.gov/articles/PMC9641984/
https://pubmed.ncbi.nlm.nih.gov/30646157/
Magnesium
https://pmc.ncbi.nlm.nih.gov/articles/PMC3958794/
https://academic.oup.com/sleep/article/45/4/zsab276/6432454
Vitamin D
https://pmc.ncbi.nlm.nih.gov/articles/PMC10518189/
Ashwagandha
https://examine.com/supplements/ashwagandha/?show_conditions=true
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Timestamps:
0:00 – My bulking experiment
2:00 – Bulking builds more muscle than maingaining
4:00 – Bulking nutrition
7:34 – My full day of eating on a bulk
9:04 – Training on a bulk
10:50 – Should you do cardio on a bulk?
11:27 – What supplements to take on a bulk
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Written by Jeff Nippard
Research Assistant: Max Edsey
Filmed by Matt Dziadecki https://www.instagram.com/dziadecki/
Additional Filming by Cam Cline https://www.instagram.com/cameronncline/
More Filming by Brandon Wells https://www.instagram.com/brandonblurts/
Edited by Rickie Ho, Jeff Nippard (https://twitter.com/coldgamerick)
Graphics by Rickie Ho, Jeff Nippard & Meraki Films
Music Arranged by Jeff Nippard
Music sourced from Epidemic Sound
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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 15 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
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25 comments
Hope you guys enjoy the video!
If you want to commit to a proper, optimized bulk like I’m doing, check out my nutrition app MacroFactor. It’ll adapt to your metabolism and coach you through the entire process: https://bit.ly/jeffmacrofactor
Back with another video soon! Aiming for 3 uploads in December.
Why almond milk over fairlife?
The sriracha tolerance is crazy!!
could you do the rest of the world a huuuge favor and include kilogram conversions in your video charts? 🙂 would greatly appreciate it!
Do you still eat the same amount of calories on off days?
Swear Jeff used to be against bulking now he's promoting it
good vid and dang you do a lot of things to get healthy/ strong looking. You have to try the latest craze it is called sun light therapy/forest walking/ go outside and live your life hehe for real tho try going outside more you will thank me
I really like macrofactor and have used it with clients in the past but for me it never worked. IT could never keep up with that due to illness my bodyweight fluctuates between 3 to 8 lbs per day
its because you are now bald
10:58 jumpshot Technique Tuesday when
Where is Steph? 🙁
Optimised training, nutrition and steroids.
You’re the best fake natural ever
So I am around 230lbs at 30%bf. I am relatively new to lifting (only around a year of spotty training) and was wondering if I would experience much benefit from doing a "noob gains" style recomp at around a 500-1000kcal deficit. My body tends to respond well to cuts, and I often don't feel fatigued, even when losing around 3% body mass a week. My question is if I did such a phase while including a 5 day moderate training program (81 sets, full body total per week) and 190g of protein a day, do you think I could pull it off and get leaner and more muscular? Should I up protein even more? Are the kcal cuts too harsh? If you could spare a minute, please let me know if this plan would work. Thanks in advance.
I will translate your video into Hindi
Jeff you should do a video answering why metal 45 lbs weights feel heavier than plastic 45 lbs plates
my bulk from 157-183+ in ~ month is.
everything i eat normal but a lil bit more
fairlife protein milk.
more butter everywhere
eat more what momma cooks
thanksgiving
replace black coffee with honey citron ginger tea.
I've done a cut now for 7 days on 3000 calories, and I've already lost about 5 pounds (247 to 242) and I'm starting to feel hungry before bedtime, so I think my maintenance is a lot higher than 500 calories above 3000 calories, is this accurate? I would guess my maintenance is maybe 3750 or something. I was only aiming to lose about 4 pounds after 14 days, so having lost 5 already was a bit surprising.
Last year or so I've been struggling hard to lose weight and I'm starting to realise that I've just been eating far too little, and that my metabolism has really really picked up after I started lifting
Reverse diet is more appropriate when combined with muscle building training. For a month I managed to increased my calories from 2800 to 3500, gained about 2lb and significantly increased my strength in all lifts. Clean foods, high protein 💪🏻
what's your opinion on hmb, tmg, lclt and alpha-gpc? just like beta-alanine and citrullin malat, they seem to improve body functions related to muscle gain while not being suffuciently accessable through a diet and unlike beta-alanine and citrullin malat, they only rarely occur in pre-workout in sufficient doses.
hahaha i have been trying to optimize my diet recently and the optimal cheap diet i have come up with is like 75% of what this guy is eating so seems like i did a pretty good job lol
What if I’m fat as heck but wanna build muscle
When are we getting Powerbuilder 4.0?
Six omega 3 pills? that seems like a lot. in a future vid could you talk about supplements?
I have when people think that getting fat and eating junk food is bulking. Guys, bulking is process where you get some weights, but most of them are MUSCLES, not FAT. From nutrition perspective, you need to increase protein intake by 50%, and carbs intake by 30%. I was on lean bulk meal plan from website Onlymeal and in 3 months I got 17lbs, most of them are muscles. Its not easy and I trained hard af.
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