1 Year of Bodybuilding - The BIG(?) Reveal

00:00-07:12 My thoughts on my "transformation"
07:13-08:08 Honest evaluation
08:09-11:40 The muscle I've gained
11:41-13:16 Eating
13:17-16:24 Health
16:25-20:37 Running
Pioneer Discount: PALUNTAMED
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[@FindSpencer]

Any time I get wrapped up in the KZbin fitness madness I know I can always come to Alan and get a very level headed approach to overall fitness and health. You’re a great North Star for a lot of us, especially dads with full time jobs and kids. Appreciate you man.

[@andrewmchale7114]

also us dad's with full time jobs and no kids

[@luked4043]

Also us dad’s with no full time jobs and no kids. Alan Thrall 2024!

[@TerezaBarloon]

@@luked4043🤔

[@mr.monitor.]

​@@luked4043are you rootbeer?

[@MoralesCorner]

Funny you said that. I just clicked on this video and I kinda hesitated for a split second since I don't really watch much fitness content anymore after many years working out. The reason I still enjoy Alan's videos is because he has done a great job of transitioning from informational videos to a more complex content with which is easy to relate as you get older and gain training experience, as well as life keeps developing and you have to navigate around it to keep making progress and stay in good condition. His videos are just that good

[@AlanThrall]

Thanks for following along. The video abruptly ends because sometimes ya just gotta stop talking. I've got more thoughts that I might save for another video.

[@JorProductions]

Oh shit, now I don't remember how I'm supposed to train.... Unshamed?

[@patricknolan1991]

How do you structure your week to fit in bodybuilding and running. Same day far apart?

[@afterzanzibar]

Would have liked to know your difference in bodyweight, as well. Nice video.

[@joeyd219]

Alan, would love to see you work with Dr Mike Isratel of Renaissance Periodization. He is a professor of Sports Science and a hypertrophy expert (and a competitive bodybuilder himself). I think this could be a great collab. He works out lots of athletes on his channel, you're already so knowledgeable but I bet you would learn some valuable stuff about bodybuilding going through a workout with him. Congrats on all the progress you've made already. I am recently out of the hospital and am still not allowed to lift weights. I've been frustrated to lose months to dealing with health issues, but watching this video got me excited. Can't wait for July 15th (when I'm finally allowed back in the gym!). Will be implementing stuff I've learned from watching your bodybuilding journey this year.

[@Mrdest211]

@@JorProductions No lie, for a long time, I never connected the two, and I thought he said "Train... ON TIME"

[@usamakhanfit]

Your upper body has definietely improved. The muscle definition shows.

[@TheGreektrojan]

Honestly one of the reasons I stay subbed to this channel is your continued, often lone example, that getting as big as possible isn't the only goal to have in this hobby.

[@kalandonor]

oh no! where is the "train untamed" ending? :D I love the bodybuilding related content! Your upper body noticeably bigger. Especially the chest and lats.

[@Noxxvideos]

It was a test. He’s been saying for years to always remember. This was our moment.

[@samuraibat1916]

@@Noxxvideos The most giga brain (laudatory) comment to ever grace an Alan Thrall video.

[@soulreaper1461]

As a result I've been training tamed ever since

[@FitOneswithVarun]

Looking amazing Alan, very noticeable bicep and chest gains

[@oddmanout7755]

Yeah, I think he looks significantly more sculpted.

[@ivanribnikov2001]

Awesome video Alan. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.

[@FishTall]

Based on

[@srthyrdyjhy]

Looking very healthy, Alan! You're becoming the embodiment of fitness. As far as bodybuiling goes, don't neglect your neck. Also as people pointed out: Why no TRAINUNTAAAAMDDD?!

[@LiamEryt182]

Alan continues to be a breath of fresh air in a smoggy fitness era 😅

[@eddievillanueva8265]

"I died for you!" Iced Earth rips. Great video, Alan.

[@JackD0ff]

Watched a 1 year old video afterwards to compare your shape and the muscle gain is instantly noticeable, great work man

[@steverapos3904]

Love the rubber stoppers in the dumbbell handles - brilliant!

[@BlumChoi]

Been following you for YEARS and I just love how you’ve been coming along. Thank you for keeping up the uploads man.

[@Ryan_J_B]

Alan has like IFBB status hamstrings naturally and it’s kinda blowing my mind 👌🏻 great work!

[@TheGreektrojan]

He's talked about it in other videos. His whole family has tree trunk legs.

[@basedabdu8653]

They’re solid but he would need 💉 for IFBB status hamstrings

[@luked4043]

Alan actually does tren and liver king diet bro

[@miso5968]

​@@luked4043real

[@daniel1RM]

@@luked4043aside from the bait, that would be even so cringe for alan, including he doesn’t look that big which is worse

[@mitchelltj1]

Great work and lots of practical advice in here. Thanks Alan!

[@realisticthinking3490]

When i was going to look for a video of yours about bodybuilding you drop this one 😂. Following your channel all the way from Brazil. Great tips 👌

[@johntrains1317]

You look great Alan. The results definitely show. Glad to hear you're enjoying the training.

[@pellegulbrandsen]

it's been 10 years since I last listen to Iced Earth. Got me all hyped when I recognise the tune in your video, now going on my playlist for this evening workout. Thanks for all the Good videos.

[@danielparadis5880]

Iced fucking Earth!

[@jayb2661]

followed you for so many years. I love the authenticity, genuine and honest help, support and techniques. Thank you so much Alan

[@BaconTrades]

You officially have all the gadgets!! Incredible. Thanks for the update

[@thelastrenshai3513]

Great video format and breakdown Alan.

[@MattRhodesSport]

Good work mate. Enjoyed watching the way you go about your exercise.

[@matthewparker8081]

Upper chest is looking nutty! Nice work duder!

[@Darknight526]

Great stuff Alan. Very wholesome content you're putting out here.

[@luishsteuer1660]

Posted 1 hour ago, legendary reel pull!

[@rudolphrictor5167]

You were the first youtube channel i got into when i was really deep diving into lifiting, and now after a few intense years i'm finally back into a healthy relationship with lifting, and i find myself quite in line with your last few videos. Good stuff Alan, you always keep it real, you always give good advice, down to earth, unpretentious, inspirational. Thank you for everything you've done, you helped fix my back pain and have improved the quality of my marriage by helping me chill out a bit on strictness for both me & my wife's lifting programs & diet.

[@bigpicturegains]

A very unbiased self evaluation I’d say. The running and very high step / activity level definitely ate into a lot of gains you would have otherwise made. I used to do a good deal of cardio and lot of training volume, it certainly kept me from having a more noticeable impact on my physique development.

[@gpatkinson]

Damn dude, you’re a real inspiration. I’ve been enjoying your channel for years, thanks for all the great videos!

[@biohazard9503]

That's one hell of a thumbnail

[@michazega2574]

Love Your channel from the beginning. It’s great to see the long journey with changing life, goals and physique

[@LarryMarkel]

Great video. Love the nuanced approach and actually prioritizing your overall health. You look like a tank, and are doing it with a health conscious approach. I’ve always had a weird feeling when bulking that I was making myself unhealthy and realizing that being “bigger” != overall health. I’ve found rock climbing, not running, and it has a similar approach where it’s not all I care about, but if I gain too much weight the sport isn’t fun. Keep it up Alan. Best advice/health channel on KZbin

[@chrisbarney1609]

Great video. You're a role model in many, many ways. Thank you

[@ZevAidikoff]

Great video Alan

[@dramba4270]

looking great!

[@geostruth9115]

You look great. 👊 Health should be our main concern. I'm working on it. I still have a few vices I can't seem to delete. 😂 I'm 66. Just started training less than 2 years ago.

[@mrwhizzbang5495]

Looking phenomenal.

[@trainmoveimprove]

Awesome video Alan! Great to see a video like this where the successes are lifestyle and health. You found a new style of training that you love, are committed to for the long haul, and suits your health goals. I've also been doing bodybuilding for a year and feel very similarly. I did recomp quite a bit, but didn't put much weight on the scale at all - but my body, energy levels, and joints all feel better than when I was trying to strength train all the time. And most importantly - I'm more stoked on training than ever.

[@Alex__H13]

Looking good! Glad you're prioritising your health, talking about trade-offs, and how it's a years and not just a one-year transformation challenge.

[@piyushdwivedi7195]

Visible improvements man. Hell yeah!

[@tristanbehling-dv7jx]

Fantastic video, thanks !

[@MatthewDobson94]

Looking insane dude, similar journey for me got into hypertrophy about the same time as you. T-shirt at start is awesome.

[@s4n714g000]

I feel like the neck machine (6:09) and the grip strength machine (11:36) are right up Eric Bugenhagen's "The Horse" alley.

[@rollerr]

I was expecting the bit about food- you made great progress but my first thought when I saw this video posted was 'did he ever bulk?' because I never remembered seeing you get fluffier. A solid bulk is probably the biggest missing ingredient for bigger gains, but honestly you look freaking amazing in any case especially for someone that's natty and strong like you are. Great work 💪

[@oddmanout7755]

You don't need to bulk, you can progressively grow at a slower pace for years.

[@urgamecshk]

I think he's grown out of any desire to bulk hard

[@terminaldeity]

There is no reason to "bulk" over 15% body fat. It's diminishing returns and not worth it.

[@arvin8892]

@@terminaldeityAlan’s not over 15% bf, and this is common knowledge that everyone already knows.

[@K4R3N]

​@@terminaldeitythe top Strongman guys are all over 15% bodyfat and Alan was once among them but seems like he's done with that lifestyle now. Different goals.

[@xander4644]

Alan you look great, man. I have noticed my "dream physique" change drastically recently and I really look up to guys like you and natural hypertrophy for inspiration in bodybuilding.

[@sheajohnson6310]

Your arms and abs look crazy good man its definitely noticeable progress

[@BaneTrogdor]

Smart approach to life/fitness!

[@postlude1]

Inspirational stuff. Thank you

[@lanierwexford2582]

I love you man!

[@We_Reddit]

I watched Alan when I was powerlifting oh, about 7-8 years ago. Then covid hit, I got much older, and recently in the past few months, I got in to bodybuilding. And I agree with a lot of points Alan is making. At first when I decided to get back in the gym, I had powerlifting habits. But soon realized I can't do that anymore, and I almost quit lifting because I couldn't find the motivation, and I was too out of shape, and the road back was way too far away. Giving bodybuilding a try has been the best decision I've made in my lifting life. I love it and I'm at the gym two on and one off schedule. And I feel productive in almost all sessions.

[@calben007]

I love that you focused on blood pressure. It's so important and so easy to fix. I've been taking one pill a night since I was 35 (now almost 45) and it keeps me from having a stroke like my dad did when he was a little older than me. Working out means I don't need very strong medicine, but it's such an easy thing to fix early before it becomes a big thing.

[@jacobwilhide1189]

You’re such a calm and thoughtful lifter, great guy to listen to

[@jlol933]

Those hamstrings during the pull-ups at the beginning were popping

[@rubencamarillo4168]

I still remember the videos in the back yard cooking, keep up it up you look great

[@hryhork]

Awesome dude and fuckin Awesome blasting Dark Saga

[@micahparsons12hunnitsacked6]

Hey Alan. You’re my hero dude

[@atlaspowershrugged]

The topic of how to show results on social media is interesting. Even real results may not necessarily show up in a picture comparison, but it's easy to make up results out of nowhere once posing and lighting come into play.

[@jayjackson85]

the intro was explosive

[@WilliamBraford]

I've really need to see this. I've been a little for 5 days now and I need to get back at.

[@jvm-tv]

Tommy Kono always followed his Olympic lifting training with bodybuilding training. Periodization baby!

[@nikosuave4444]

Iced Earth - the Dark Saga playing in the background, nice choice!

[@creepybrian1800]

You can get some solid neck gains too. According to Alex Leonids many people get great neck gains once they start training since most people don’t train them directly. So there’s place for newbie gains. It would improve your physique too.

[@anthonymarconi761]

Steel Pulse in the background...a man of refined taste 😎 good insights on running/concurrent training too

[@Kerbalf]

I, too, blast a ton of Iced Earth during Summer in my homegym!

[@doubtingthomas9117]

Good stuff 👍🏻

[@Cormac-jd2kx]

Good stuff

[@MrPtrlix]

That good morning machine at 9:57 looks very nice.

[@MasoNowa]

The back attack baby

[@ethanmaxfield4709]

Always remember... train untamed!!!!! 🤘🏽💪🏽

[@kayg5197]

What I like and love is that Alan takes me with him on his journey and we make the same experience. Thanks to him I lost a lot of weight. Thanks to him I let the label "powerlifter" go and do what I like. Thanks to him I want to be in even better shape. It's literally making "click" in my head, that there is more I can do and enjoy. Even though I am around 10+ years in the sport.

[@martyrofgrenth2136]

Great video man, been following you for years and I've been really enjoying the way your videos have been going now... Also if you enjoy running outside, make sure to put sunscreen on ya! Melanoma doesn't discriminate and will mess you up.

[@hannibalwantsahuggrande3433]

You look awesome bud

[@virginia4032]

Ngl the Iced Earth playing in the background is appreciated

[@whollybasil]

YOU LOOK GREAT MAN

[@the.mad.villain]

big fan of this video Alan. have been watching your videos since your 'bulking on a budget' 10 years ago and it's clear how much you've grown (mentally and physically). I think your point prioritising health is important - it might seem like a downside to newer lifters but ultimately if you want to keep lifting 20 years from now, it's what you've gotta do. keep up the great work.

[@djg093]

Bro this was the most refreshing video in the fitness space I've seen in a long time. I've moved away from watching other people show me how to to do some specific exercise or do this or that when it comes to fitness, BUT this is true life advice and I'm with you on just being healthy is better than gaining that extra pound of muscle. What are your thoughts on TRT? I can bet you are likely producing natural testosterone well enough with your eating, sleeping, and fitness habits. What do you think of all the mid-30s to mid-40s men hopping on TRT because they don't want to get their sleep, diet, fitness, or lifestyle in check? Thanks again and Semper Fi.

[@TheDylan6908]

Well, you look great and you have a really good attitude about things.

[@brolaf3792]

idk why but you hyped me up to go for a run lol

[@KyleCrocodile]

10:47 that built-in collar is sick

[@scottymackay1801]

Looking great. Definitely looking like a bodybuilder now. I'm pretty much doing the same as you with regards to running/sprint training specifically 40m dash and 400m, as well as brisk walks and lifting 3-4 times a week. The only downside I've noticed is that on days of more intense training, my sleep seems to be shallower. Like the stress hormones from exercise don't come down fast enough.

[@TheTorridestCheese]

Thank you for talking about eating low calorie healthy foods. I'm trying to bulk myself and recently went vegetarian. I eat a lot of damn food but I don't gain weight very fast. It definitely can be frustrating sometimes.

[@JTD472]

Your hamstrings popping while just doing pull-ups is impressive. Jealous of that. Well done

[@vegetaCOSMOnaut2001]

Awesome 💪

[@FentonSteele]

Damn, you really did dip into the four big ones: bodybuilding, powerlifting, weightlifting, and strongman. That's inspirational.

[@K4R3N]

Good video.

[@daimeon666]

Awesome choice of music (as always). Dark Saga is one of the best albums of all time.

[@paulsohns3930]

Honest no BS video. Take note KZbin Fitness.

[@GurneroMaelstrom]

Running is so fun and relaxing for me that I would be willing to do it even if it kills any muscle gains. Thx A. Thrall. I can't wait to get back to training after more than a month of inactivity being a slob in bed and never leaving the house. I shall get a new gym membership tomorrow.

[@ADM1500]

Those hoochie daddy jorts are a low key flex! 🤣

[@tomashorst9544]

Never clicked so fast in my life

[@MichaelShammasSSC]

Hanging and lying leg raises are clutch. The decompression feels nice, and the extra ab work takes so little time and recovery cost.

[@christophgunster254]

Cool video, truly inspiring! I'm a 48 year old family man working a desk job, trying to get back in shape for the last couple of years. Liftung stats have definitely improved, but so far weight not so much. I always enjoy your content for the sense of realism it provides, unlike some other members of the fitness youtube community! While I'm at it, what's that thrash song starting at 3:00? Sounds badass! 🤘😝🤘

[@vicenteiranzo3483]

I’m in a surprisingly similar situation with training and diet. I run three times a week and do full body three times a week. I’m also very active and have a physical job. I’m sure I would put on muscle faster if I followed what Allan was saying in regard to calories and running. But I’m in the same camp. It feels sweet to just be overall healthy and capable. Awesome content Allan.

[@oromani1842]

Iced Earth, excellent choice.

[@Draconianoverlord55]

That ASOIAF shirt is fire man

[@SneeMacher]

Very cool neck machine, Alan! How do you train your neck, directly, beside this machine, if any? Thank you for sharing you thoughts

[@marcitonk8713]

Hey Allan! I wanted to ask about what's the bump on your left collarbone and also the about the hole in your skin on your back at 4:45. Thanks for the answer.

[@clintonbruning]

What kind of pulley stacks are built into your rack. They look perfect for a garage gym. Which I also have.

[@codekeeper32]

Maintain Untamed!

[@mcfarvo]

20:30 so true! I caught the lifting bug in 2020 and then the endurance running bug in 2022. I've bulked up to >100kg(185cm tall) and down to

[@MattFlyFisher]

Those dumbells are awesome

[@chadmorris7116]

Al is jacked. Happy birthday America 🇺🇸💪

[@IornDog91]

I really appreciate your honesty and knowledge of your own critique. I have gone on a very similar journey in 20s powerlifting to natural bodybuilding lifestyle crammed into normal active dad life of mid 30s. I came to the realisation I didn't eat enough cals after two years of "maintaining" and gaining about 1 kilo of muscle in those two years. I've had 12 week bulks and then 6 week mini cuts through the year and i've noticed a big difference to my muscle building phases, plus my health and bloods stays solid, might be worth a try whilst checking blood pressure?

[@thequinnfamily1579]

@IornDog91 Mind sharing more about macros (% surplus/deficit) and routine during both kinds of phases? On a super similar journey. Thanks man