Don't Overbulk.. You NEED Weight Limits!

[@DrTopLiftDPT]

The dangerous thing about bulking is how it changes your appetite. I went from low appetite 147 lbs needing to force feed to 222 at my heaviest. Now from all the eating my appetite is insane at 205 and makes it difficult to cut calories even if done slowly. Doing my best with low calorie dense foods

[@AlexLeonidas]

Underrated point, but very true!!

[@justdaniel8239]

Its the opposite for me. Being a little more fluffly makes want to eat even less. But I always had problems getting enough food in. I would like to think Im bulking right now but with my appetite Im probably just maingaining actually.

[@DrTopLiftDPT]

@@justdaniel8239 both need to track.

[@justdaniel8239]

@@DrTopLiftDPT I dont really track I have a pretty good idea how much Im eating without actively tracking it. The only thing i look at is the scale

[@DrTopLiftDPT]

@@justdaniel8239 are you contradicting yourself? You said you don’t know if you gaining or not and you have trouble with it. If you are dead set on the goal you will want all the info you can get and will track.

[@christisking1193]

“15-20% tops. Anything past that…. That’s fat mode.” Lmao

[@matankazaz6380]

That was so good😂

[@mikestevens3506]

Well he's right lmao

[@Pedro-ls3kb]

Hippo mode

[@anonnona6940]

True

[@mistermister1366]

Permabulk ftw!

[@alihk2290]

Alex just pulled up his upload frequency🔥🔥

[@AlexLeonidas]

More vids on the way! Feeling good this summer especially since things are finally returning to normal.

[@alihk2290]

@@AlexLeonidas Lookin forward to it bro!

[@classicalmasterpiece]

Alex still looks great when "fluffy" :'|

[@joshywashy3453]

Yeah, you can even see his obliques. The dude was still lean for his weight gain and strength.

[@coron6312]

@@joshywashy3453 mans obliques are crazy from all his heavy training

[@gravemind6536]

Its possible to have abs at 20% for some guys although its usually guys much bigger than Alex. Maybe Alex carries more in his legs than upperbody we don't see much of his legs.

[@AndreasFunnell]

@@gravemind6536 Probably. Also lifters don't carry fat the same way normal people do. A lifter with 20% bodyfat can still looked jacked and have abs because the fat is distributed completely different compared to a person who doesn't lift.

[@Legacy-Talks]

Bodyweight training is a great thing to incorporate when entering a caloric deficit because then you can start hitting personal records while losing fat to get a similar positive reinforcement effect to the PRs you hit in the gym when bulking due to the lifts getting easier the more fat you lose.

[@nominox1158]

Good Point… very true when it comes to pull ups

[@lucaperon9865]

Good comment

[@user-en5vj6vr2u]

Bro how. My bodweight exercises literally get weaker from peak bulk to end of the cut 😭

[@halogen171]

Yeah his “fluffy” is most guys goal physique

[@Zeroleon]

KZbin fitness standards in a nutshell

[@JohnstasBACK]

i cant tell if ur a girl or guy & if i should be turned on or not

[@akhilkohli8861]

@@JohnstasBACK she's a girl😂😂

[@JohnstasBACK]

@@akhilkohli8861 can't tell these days

[@akhilkohli8861]

@@JohnstasBACK hehe yh true😂😂

[@99999george]

Recently started cutting. Started at 245, 235 currently and hoping to get to 220 in about 8-12 weeks depending on how my strength feels. The best feeling is seeing your abs start to come back at a higher bodyweight than you thought they would.

[@destrohades2094]

Great advice from Alex as usual! I gained about 10kg during the lockdowns. Was still weight training at home, but went from 95-96kg to 108 at my heaviest. Currently maintaining around 105 because I’m really close to a 3 plate bench and want to keep chasing it, but want to eventually settle at a 100

[@ScEscapism]

That’s not bear mode that’s fat mode, that had me laughing so damn hard I don’t know why, might’ve been how he said it, good information tho, if I decide to bulk I will keep this in mind to set a limit

[@stevn9623]

I kinda did this, this winter, went from 90 kg to 100 kg in 6 months. Now im sitting ad 92 kg, with the same strenght level as I had ad 100

[@33Champi]

Nice

[@skoya3344]

Same, i went to 115 kg from 102 kg or so in like 6-7 months. Now im at around 102 kg , much more lean mass and stronger than i was before, even at my peak weight. Im 6'6 for reference.

[@404Creeper]

That is a long winter

[@stevn9623]

@@skoya3344 great job, us tall bois just weight more, im 6'4

[@skoya3344]

@@stevn9623 thanks brother, you too, keep it up.

[@bankkozma732]

You were not fluffy when you benched 405, don't let body dysmorphia get to you. that's so common on YT Fitness.

[@AlexLeonidas]

Preciate that man!

[@anthonymarconi761]

True...the despicable smoke and mirrors of social media fitness are totally twisting our perceptions, and even when we are fully conscious of all the shenanigans going on (photoshop, showing the ideal pic among 100s, banking pics when you peak for the rest of the year, PEDs and fake natties etc.), we still subconsciously shift. Damn right he wasn't fluffy in that pic, he had a healthy, strong body that a vast part of the population can only hope achieve after prolonged, consistent, solid efforts.Someone like S. Buttermore has been bashed to the ground, but at least she walked the walk, jeopardizing her whole image internally and externally. So many who will say "too low %BF is not desirable/sustainable" yet will never appear anything less than shredded because well, it's easier to sell your exercise and diet programs when you look the part. Like it's going to make you any less competent if you gain 5lbs of fat. Is it going to clog your brain and make you forget your experience? GTFO...

[@Ericboy114558]

I agree, i think that should be your limit point instead of 175 lbs. Looking massive there and you can still see some abs/obliques and upper pecs.

[@gravemind6536]

I truly believe most people especially people who workout have body dysmorphia its on a spectrum from moderate to servere. You look in the mirror and what you see is different from what everyone else can see. You think your 17 inch arms are small meanwhile people tell you that your arms are big lol. You think You're fatter than you are too and less muscular. Its normal and if you fall into the moderate part of the spectrum its good because it keeps you working hard to get better its when it goes beyond that its a problem. Alex has said on loads of videos he thinks his arms are small and I don't think it, I also think the same about mine yet have had people tell me they're big too. Also to the other people commenting yes social media has really warped reality when it comes to how strong you are and how you look. I'm one of the strongest people in my gym yet on KZbin I'm weak as fuck. On KZbin I look small yet in the gym I'm one of the bigger guys. People like Larry Wheels for example have 1 in 100 million genetics and take gear you'll never come close no matter what. Just keep getting better thats what matters and look back and you will see how much better you have become.

[@olesmokey394]

@@gravemind6536 i mean genetics do play a roll but work ethic is more important than genetics period if your not willing to put in the work to grow you won't grow

[@joegarrison5911]

Alex: "You need to have a weight limit" Me: HAHAHAHAHAHAHAH

[@Daylightv]

😂😂

[@dilbophagginz]

bloatpilled

[@pimpmastaa101]

“The uber eats receipts” 😂

[@atlaspowershrugged]

Great advice as usual. I kept to this rule this winter and it worked great! Gained lots of strength, a few pounds of muscle, and cutting back down has been super easy.

[@jarlballinofswagrun444]

I lost twenty pounds and a shit load of strength in the gym so I've been bulking way to fast to try to get back to it. This video came out just at the right time. Thank you man

[@arshavin85]

I went from 85kg to 115kg on my first bulk. Took me 5-6 months to even get back down to 95. Definitely wouldn't do it like that again

[@AlexLeonidas]

Fackkkkkkkkkkk I can only imagine bro..

[@milianmatic9852]

90 to 100 in 4 months

[@davida5053]

Holy shit

[@phx-b]

That’s why your name is grizzly bear.

[@kingadjust6201]

​@@AlexLeonidasI'm a beginner, and I've been doing compound movements but I have a lot of body fat not skinny fat but a decent amount should I cut, or bulk I'm currently bulking now 😎👍

[@Gary23000]

I was in the middle of a bulk when the lockdowns hit. I thought I would have to bulk even harder to maintain my strength levels and it kinda worked. I actually shot up past my previous best on Bench once I got back in the gym months later. BUT the fat gain was not worth it at all. I'm still trying to lose that last little bit. Next bulk will be much much more conservative.

[@KIKKO6595]

Ill be honest, im an advanced lifter and I've seen a lot of gains from recomping the last year, maybe not the best one rep max in the bench but in terms of general strenght i'm happy.. btw I've done bulks in the past so I know what it feels and I'm natural.. other than that i care about calisthenic and bulking is pretty shit for that.. in my experience the frequent cutting and bulking leads to eating disorder

[@ollvi]

do you recomp on maintenance calories?

[@MrZigljasin]

What do u recommend for calisthenics just recomping or do i do bulk cut cycle

[@georgepetrou501]

​@@MrZigljasin bulk cut is very good especially if you can maintain your weighted numbers or even improve them during the bulk. When you cut and drop down to a low bodyfat you will be much stronger than if you had never bulked and maintained the same bodyfat

[@jayden_2_savage635]

If he makes a calisthenics program I’d buy in a heartbeat!!

[@AlexLeonidas]

Definitely will homie!

[@johnaroddd5530]

@@AlexLeonidas I would buy instantly too.

[@noahsibahi-jackson8757]

I have to say this is definitely your best shape yet Alex, you are overall looking full, capped and thick despite being reletivly lean

[@Anduehan97]

just become a bloatlord, disregard abdominals, aquire BLOAT

[@justdaniel8239]

PERMABULK IS THE WAY

[@maxweisel9027]

Kyriakos Grizzly

[@kevros4797]

On godd

[@bill_monty]

I cut down to 152 (5’8) during my first real year of consistency, so lean my abs looked like biceps, really vascular all that. Did my first bulk to 165 over 7 months and…barely noticed fat gain so a real cut wasn’t necessary. Doing it again, slow gains def is the way even if you’re super lean.

[@Bigbiceps301]

slow bulks are always better than fast bulks

[@joshwilliams6517]

We appreciate your frequent uploads!!

[@lucasgorst7811]

I am loving these everyday uploads bro keep up the good work 👌

[@MFK1981]

The mini bulk/cuts slightly above and below deficit are best. Most people get caught up on 3-6 month timeframes, pushing one way or the other. A 3 week bulk, 1 week deficit (deload). Over the course of 12-18 months. Bigger picture-bigger results.

[@goatleaks4986]

do a vid talking about if you even need to track anything. I feel like if you only stay between 13-17%, you honestly dont need to. I never track anything except protein, and just increase cardio if I wanna cut. Tracking everything ruins fitness imo. Unless you have a really hard time cutting, or if you're doing a show or tryna meet a weight for a meet, I find it unnecessary. I personally believe that for most guys, this bf range is perfect. It's actually leaner than what most people think, and it's easy to maintain and great for building strength and staying healthy. From my experience, eating clean like this, with a cheat meal on the weekend is perfect. Throw in IF aswell.

[@AlexLeonidas]

It's a good topic for sure! Will think about this.

[@AddiGamer]

Love the outdoor vibes bro

[@sn0lder]

lmao i needed this video 4 years ago when i started my dreamer bulk, im paying the price now

[@AlexLeonidas]

A lot of learn the hard way homie

[@georgesandu1594]

Only way to control weight during a bulk is calisthenics deloading or random workouts with just bodyweight only. Thanks for the every video and free information and advice you're giving to the community

[@LatinMagician7850]

also, the advise he takes on the min 6:25 is legit,weekends i fast in the morning,walk or bike and have a huge cheatmeal,this will recharge your mindset to keep grinding

[@shahul8222]

Yea i do that too. Saturday is my cheat meal day.

[@bop7381]

Really needed this. Gained 20 pounds in five months on my first bulk and I was basically high on how strong I felt. Was hitting prs all the time felt stronger and was looking better than ever. I was planning on bulking for another six months until I looked at myself one day in the mirror and realized how much fat I'd gained. I had started bulking on a already sort of high bf% so adding 20 pounds on that really changed how I looked. I definetly had more muscle than I did when I started working out a year ago but I'd also gained a lot of fat and when I checked my bf% it was pretty high. Even knowing all of this I still felt like I should bulk more as I felt that I could still get bigger and pack on more muscle but after watching this video it's made me realize I need to cut now so I don't have to cut for longer later. So thanks again

[@LatinMagician7850]

Damn bro alex dropping DAILY quality content,super content

[@zohancargotis2109]

AlphaD always reminds me of an older and more wiser Goku

[@ssj9devil]

I felt like during his phase where he was in his prime of “fuck you I’m Alex Leotrapeuos and I will absolutely take zero shit from any other individual who tries to look down on me” he was like a vegeta during the android arc. Like strong as hell, very informed, but also abrasive and headstrong

[@ChicagoScorpion]

@@ssj9devil That's a good analogy. Though people do change over the years. I may not have agreed with everything he said in the past but he's gotten better. Plus in a way he indirectly got me into reading Mode One by Alan Roger Currie among other books.

[@toddhunting4107]

You have quite a dry sense of humour, it’s subtle but hilarious. I laughed my ass off at the fat mode comment and the uber eats receipts 😂 crying laughing face

[@David.51]

A 250-500 calorie surplus over my maintenance is what works I usually play with it but I try not to go over 500 calories and once a month I do an in body scan at the gym just to make sure I’m staying accountable

[@caspermikkelsen3081]

Brooooooo I love this frequent uploading!!

[@jamesgarner8245]

Thanks for all the hard work making all the videos lately Alex, big fan. Been watching for years.

[@seaofseeof]

7 weeks into my bulk, I've noticed being a good 5 lbs heavier than I intended to be, and trust me it's not just water weight. My appetite was just too voracious in the evening because I forgot just how full I need to feel from a big breakfast, which I was chronically underestimating. I'll be doing a quick mini cut starting on Saturday. 4 weeks of aggressive but controlled cutting. Hoping to drop 4-5 real lbs in that time and restructure my diet going back into the bulk.

[@ham5483]

Im in the same boat except 20 lbs overweight, experiencing thesame things you are

[@htg41]

The video streak is 🔥bro 😄

[@vegetasfitnesschannel446]

I'd agree with the 20% tops. I got one upper ab that once I can't see it I notice I'm too fat. That and keeping my waist below 35 inches is another metric I like to track. Definitely like being in that 16-20% range, my body just feels better in that range.

[@georgeperez4685]

Very well Stated 🙏🏼 Marathon pace is 🔑

[@vulkodaf9664]

I went from 62 kg to 98 in 3 years. Still feel small at 183cm..

[@gravemind6536]

Less than 70kg at that height is underweight, 80kg is average joe at that height and 98kg is where you're starting to get pretty big to be fair. I went from 75kg to 109kg in 3 years lol at this exact same height

[@vulkodaf9664]

@@gravemind6536 when i was 62kg i was around 175 cm. Limbs and body proportions means a lot. Cold flex my arms are 17 inches, that's small compared to height. I hope you understand me.

[@seanbrowne6778]

Yeah because you can't get big naturally

[@vulkodaf9664]

@@seanbrowne6778 lol that's not true at all.

[@seanbrowne6778]

@@vulkodaf9664 good luck looking like Eddie Hall then or arnold I keep saying this if you're not massive unless you have at least 20 inch arms 18 is not enough it's tiny

[@samhinnant4416]

This is exactly what I do, great video bro.

[@kinoli6061]

I added 15kg (33 lbs) in a span of 4months, sure i made gains but i had to start a looong cut after just 4months of gains... It's really not worth it, i coulda added those 15kg over 2 years and i would of made astronomical gains compared to what i gained in 4months I'm still here slow cutting after 6months lol. Taking the slow approach both ways from now on!

[@PhilFitworldexposed]

Loving the background

[@Roundtrippp]

The Uber Eats receipts lmaoo

[@cassiusgaio9524]

Alex: "You need a weight limit." Our Bloatlord And Savior Grizzly: "P A T H E T I C" *proceeds to upright row Alex's max bench*

[@gankt]

Anyone else remember when Alex said to eat a whole box of donuts for bulking?

[@faizanullah5646]

Hahahaha

[@jonmacbuff2268]

Story time: I’m currently 30 yrs old, 300 lbs., 5’6” at about 40% body fat. I’ve steadily gained about 10lbs a year my whole life on an almost uninterrupted slow bulk. The bulk is all I’ve known and now I’m trying to turn it around to cut down to about 200lbs at about 10% body fat.

[@lg20a1]

How many calories did you eat daily to get to 300 lbs?

[@anthonymarconi761]

Man...I don't know how to feel about this video. I mean, I agree with the main message, obviously...don't get too fat in that good ol' dreamer bulk (and even this is debatable: dreamer bulk might be the one crazy stuff you need to do to know better for the future, it's not enough to read about it), don't get so fat your blood work starts to suck. But I'm more ambivalent with the rest of your analysis. Like, calling yourself fluffy on that 405 bench pic. Come on brother, don't add fuel to the fire of the fucked up standards of social media fitness. You say your ideal weight is a 165lbs, and you do look good, but then you show that 175lbs pic. What's wrong with it? Less lines? Less visible vascularity? So what? How do you define "ideal"? Is it performance-related (and if so, what performance metrics?), or is there an element of appreciation with regards to standards set by a given subculture/community?

[@killazelda]

Is there a thing called diet periodization in bodybuilding/sports nutrition? Microcycles would be weekly nutrition/caloric limits/goals, with mesocycles being something what you describe around 5:37, like 6 weeks of bulk, 1 week of cut. Macrocycles having overall goals like building X amount of muscles by doing all those mesocycles. Wonder what your thoughts on this are

[@joshuaolmedaful]

I got "fat" when i joined the military and made friends who would clown on me that I couldn't bench or deadlift. Those two lifts became big insecurities of mine so I stopped focusing on muscle-ups, high rep dips, high rep push-ups & High rep pull-ups Etc. And only focused on benching heavy squatting heavy dead lifting heavy and eating a lot. I got stronger yes but then sure enough, i couldnt do muscle ups anymore. The weight I gained started to hurt my shoulders and wrists. Im starting to slowly say Fuck my deadlift and bench progress and just get back to my roots. Any tips Alpha?

[@spbspb2413]

3:02 so that's fluffy? fat mode? looks like body dysmorphia to me

[@OgAndretti]

That’s exactly what I said..

[@Santi-nx1um]

This is why cardio is important

[@suhailagha8270]

Barely any difference between 2:54 and 3:00 Fluffy Vs. Fluffier. I'd rather stay fluffier and be a beast.

[@T_T]

I remember I started bulking from 150 and got to 185 which was the sweet spot, gains were great and I kept going. Ended up at 235 with more fat than I needed (still put on more muscle) and now I am back at 185 years later right where I want to be.

[@Bigbiceps301]

Height

[@calvinnguyen1097]

Definitely relate to this. When I first started lifting I was eating so much food and gained 13 lbs in 2 months

[@hanskazan7403]

def guilty of overbulking hahaha feels right in the moment, 235 at the moment lol gonna start tomorrow slow cutting dont wanna rush it and still want to get stronger even while cutting

[@rafael_ellanios2708]

We want calisthenics workouts for Biceps Triceps or shoulders with the ladders 10.20. 30 down

[@rampagesmackssons508]

Deffo

[@thegeth4293]

Hello alex, in keeping with your belt squat/good morning video, what would be the upper body equivalent of high stimulus/low fatigue workouts? If you were to do a full body workout based on the high stimulus-to-fatigue ratio, what would it look like?

[@AlexLeonidas]

Going to make more videos on stimulus to fatigue exercises, no worries!

[@taheemayman3251]

So what if you’re a teenager and you’re planning to cut when you’re 18/20 (16 rn bulking since 14)

[@iWillWakeYouUp]

5:38 Damn Alex, what an awesome natural physique.

[@Whurlin]

"The uber eats receipts." Bruh I feel seen af...

[@AlexLeonidas]

😂😂😂

[@chouytheboy99]

a little off topic but you've got perfect skin

[@vegangainzhue4548]

Looking great man

[@2jmajjic]

Capped my last bulk and it led to my best cut ever. Normally id lose a bunch a strength with the weight loss, this time I’ve held a way higher baseline strength (my first time hitting 315 on the bench i had to bulk over 200lbs, i just hit 315 larsen style at 180lbs) I cut down to my lowest weight in 6 or 7 years, i cant recommend this enough!!!

[@CooperDoran]

2 months into a lean bulk the dirty bulk comes in and before you know it you’re obese lol. Definitely taking it slowww during my next bulk

[@edtheangler4930]

You have to live it

[@molaakk]

Life took over for myself😑Still murdering the workouts.. but It got a little out of hand.. Now I am working on it.

[@FellaGuy2]

I jacked up my bloodwork dirty bulking. Triglycerides got way too high, plus my arms and traps looked nice but my gut stuck out waaaay too far. Absolutely not worth it.

[@robbiecleighmarks3088]

I did a f@#$ it bulk.. been training 16 years. Went up to 210 at 5'11 strong as hell but got fluffy. Down to 205 now but trying to get down to a lean 185

[@ham5483]

Im guilty of this, got away with a dirty bulk for 2 months but the past 3 have been mostly fat gain, now i have to do an aggressive mini cut to drop 30 lbs

[@AVB15]

I recently started tracking my calories and I am eating in a 300 calorie surplus.

[@dexxis9562]

Don't have to worry about none of that if you never intend on cutting 😂 Where's the forever bulk gang?

[@JFreez]

My rule: in good lighting if I lose sight of my 6 pack I need to slow it down/cut a little. Simple visual cue.

[@BrenoviskxD]

never forget, went from 80 kg to 102 kg in a couple of months, cut back and there i was with only 87kg of mass, 13 of fat gone away and a lot of scars

[@shahul8222]

You saying you did it right or wrong?

[@terminardo]

I bulked from 72 kg 9 months ago to 92kg now. This video hit home. I think I'm going to go for a cut, or at least a reduction in food. Up to now I've literally been eating anything in sight that isn't processed food but I think i need to chill out xD

[@kyubijoninify]

I’m 5’11 170 and pretty lean rn at the top of my bulk I was 192 but it was the best strength gains I’ve ever gotten I’m still maintaining that strength but it definitely was excessive ig people are right that everyone has that one really bad dirty bulk lmao

[@deadsick95]

Uber eats receipts! That part cracked me up lol. Totally agree with this video though. I actually have a long fast (24-36 hours) at the start of each 3 week wave because I know I’ll be lifting doable weights so performance isn’t a worry.

[@leigh7507]

Currently 93kg and 23% bodyfat. Cutting takes so much mental discipline

[@StrongBodymindandspirit]

4 week bulk is not enough time for maximum adaptability of strength and hypertrophy

[@emcvey]

I was trying to recomp at 153 in early June then decided to stop being stupid and realized I need to put on size i’m 156 now but don’t know if that’s too fast. And when I should start cutting. I’ve never had abs definition so I can’t base it off that yet.

[@TypicallyUniqueOfficial]

When I was 19 a douchebag named Vince DelMonte had all these advertisements that you could gain 40 lbs of muscle in 6 months, and he had all these transformation pictures and his program. Dude was the biggest peace of shit, but anyways...I ended up bulking up by 40 lbs in 3-4 months at 19 and it was the most ridiculous transformation I ever made. I was so fat lmfao.

[@TypicallyUniqueOfficial]

Also cutting is treacherous after 8 weeks. Literally it fucks with you so much being depleted all the time, you look smaller and less good just from the lack of carbs and calories. I can do an 8 week cut extremely easily, but beyond that it's torture. 10 weeks tops.

[@Stoic_Poet]

I'm a noob lol so how many pounds should I gain a week? 0.5 or 1 pound? please tell me. thanks

[@kklh7918]

Hey Alex, what's your take on mini bulks and cuts in terms of diet and if the average lifter is able to maintain a 'yo-yo' diet without going extreme in both caloric surplus or deficit like you're saying. Personally, I've found much more fun, consistency and progress with my slower alternative which I guess you can call maingaining. I feel like I give myself enough room to eat a bit more on days that I feel particularly hungry and less on days where I have personal things to attend to that gets in the way of my diet and I feel way less guilty. I also feel less bloated and semi-lean. I can see my abs kinda although they still need work however I'm not anti-bulking to maintain my abs. I do ring, calisthenic and weights work and since I've adopted this slower steady diet as oppose to consistent bulks and cuts I've made much more progress and more importantly I've noticed when I've made progress I keep it. When I bulked back in the day I would find myself get stronger obviously but as I started to cut I lost some of that strength/stability there. Now with my maingainy sorta diet I know when I've hit actual PR's for bodyweight pullups for example and overall I just feel better. Of course I know you know that everyone's different and mini bulks and cuts should theoretically work for everyone on paper but when it comes to reality it's very different

[@Reppintimefitness]

Facts bro 💯

[@filb]

Didn't think I was doing things right. I am 5'9 and currently doing a powerlifting program. When I am on a bridge block (it usually lasts 4-6 weeks), that's when I use that time to drop my weight to 170 lbs...and during my hypertrophy+Strength+Peaking blocks, that's when I slowly bulk up to 180 lbs. Eventually it might change with time if at 180 lbs I still look lean, then that's when I will probably increase it to 175-185 lbs range...but I am still far away from that point. As of now, 180 lbs is like my sweet spot of 17-20% bf.

[@Elytsdrah]

Hey Alex, what do you think about deadlifting in the 8-10 rep range

[@AlexLeonidas]

I'm not a fan for regular conventional deadlifts. I'd prefer doing that off blocks, or using higher reps for RDLs.

[@fitzempirepersonaltraining]

The problem I have is I burn a different amount of calories every single day… some days I burn 5,000 calories & really struggle to eat enough but other days I’m less active so burn around 3,000 calories… that’s when I do well with my nutrition… wondering if I should just consume a slight surplus on days when I’m less active & a slight deficit on days when I’m more active… usually I burn around 5,000 calories once or twice a week

[@Wendigo922]

I was going bear mode which quickly turned into fat mode a few weeks back. I'm currently cutting and was surprised that my strength actually went up after loosing 12lbs.

[@NOVELTY098]

I want to cut down to 10% body fat then lean bulk, only gaining 1-2 lbs per month til i get to about 15%~ body fat, then repeat.

[@jawbone6907]

bulking + cardio = healthy gains

[@AlexLeonidas]

Best way to do it!

[@bot1bot112]

@@AlexLeonidas so if you are in a 300 calorie surplus and burn off the 300 with cardio do you still get the benefits of the surplus but don't gain fat or only little fat?

[@CharlesJohnson1612]

@@bot1bot112 you still have to be in a small surplus to gain weight

[@jawbone6907]

@@CharlesJohnson1612 you still got the nutrients from that meal though

[@jordanveras6892]

@@bot1bot112 you re eat the calories you burn

[@shadexhowling7724]

"the uber eats receipts" lmao so true, was gunna get skip last night but held out till the morning when wal marts open. better to buy shitty ass food for cheap!

[@geo525252]

And the older you get you may fall prey to the ladder up effect. Me age 40. 6'5" weighing in at 210. Time to put on some mass. Up to to 240. Cut back to 220. Mass back on to 260. Cut back to 240. Next thing you know you're in your fifties and weigh 300 friggin pounds and a "cut" is trying to hit 260. It happens and it happens alot.

[@aj45045]

I lean bulk steadly 1 pound a month while losing fat around 0,5% a month. Currently on 13% of body fat with BMI 24,5

[@captainobscurity491]

Over bulking feels impossible from where Im sitting

[@maalikfazal1406]

Hey Alex. I am skinny fat. More of the fluffy side though. When cutting, should I do 3 weeks of a deficit and then 1 week of maintenance to ensure that my hormones don’t mess up?

[@hypnos-7371]

imo 18 weeks of bulk gaining 10lbs , then 6 weeks of cutting loosing almost as much is a great ratio

[@Tad1945]

The thing with clean bulk is it’s very difficult to get all you’re macronutrients in you for example the average man is supposed to consume 3000 calories a day it’s very difficult to get all that from healthy foods as their all low calories.

[@littlethuggie]

It can be, depends on what "healthy" is to you. It's really hard to clean bulk when not on gear. You're going to have to get a little fat.

[@Tad1945]

@@littlethuggie Say for instance If wanted to clean bulk my food In to 3 meals a day I’m actually at a 1000 calorie meal to make up for the 3000 calories. I wouldn’t obviously Consider eating 3000 calories a day unless I was working out, but when we see some these people who train strong man there constantly eating junk foods there’s no Limit to what actually eat obviously the guys I’m Referring are training for Competition Brian Shaw for example Consumes 12,000 calories a day.

[@littlethuggie]

@@Tad1945 that's because they are on truckloads of gear LOL

[@DiarioCarnivoro]

Are you sure you became fluffy? Wtf, you looked great!