Build 10 lbs Of Muscle Before Winter WITHOUT Gaining Fat! - Do These 5 Things | Mind Pump

[@clarenceoverstreet882]

8:29 #1 3 workouts per week (Monday, Wednesday, Friday) 14:00 #2 The lifts: Barbell squat, Deadlift, Bench press, Overhead press, Barbell row 19:11 #3 Eat your target body weight in grams of protein 22:45 #4 8 hours of sleep every night 25:03 #5 Avoid processed foods 29:28 Also, supplement with creatine and maybe EAAs.

[@lcon1364]

The hero we all needed

[@benskelton8152]

👑

[@UnleashedCavy]

Just starting my weight loss journey. So forgive my ignorance, We do these 5 workouts all three days???

[@clarenceoverstreet882]

@@UnleashedCavy This program is for people who want to gain a maximum amount of muscle in a short time period (3 months). If you are just beginning, I would check out some of their other videos. However, that’s only my opinion. Do what is best for you.

[@sofly5286]

@@UnleashedCavyyou can! He’s just saying that these are staples, the work outs that will create the most muscle

[@Things606]

1 barbell squat 2 deadlift 3 bench press 4 overhead press 5 barbell row

[@tl0470]

DBs in place of barbell 👊🏼

[@bryanrisso7508]

I would add a pull up/chin up! Because thats literally what i do! 😂

[@brandonyoung4910]

@@tl0470eh just add it to the end

[@winstonsmith11]

​@tl0470 Not for 1 and 2. But for 3 through 5, hell yes.

[@tl0470]

@@winstonsmith11 Yeah, because I don't I have a barbell, so yes... DBs for the win!.

[@aquisces9532]

1) 3 times a week full body work out. *Barbell squat *Deadlift *Overhead press *Benchpress *Barbell row 2) Eat target body weight in grams of protein daily 3) 8 hours of sleep every night 4) Avoid heavily processed foods.

[@SunnyBlaQue]

Thank you

[@brandonyoung4910]

Classic advice

[@jajupa78]

Kool already doing this ty

[@edjurado9647]

What's the fifth thing? The title says 5 things

[@mikebayless4268]

Don't forget cheat weekends 😂

[@TheChandymancan]

Funny timing for this episode. I spent time yesterday writing up a 12 week total body, 3 days a week schedule, finished the first workout 30 minutes ago, and now I'm eating lunch and listening to this thinking I'm a genius. 😂

[@suhasalameh2145]

😂

[@bigwilfybear5894]

That’s what I need 3 full body with only 30 mins on me dinner brake

[@jajupa78]

I've been doing this for 9 months now,so imagine how smart i am.:)

[@nwmxrider]

​@@jajupa78i gotta ask, how have the results been?

[@Mexicansteelersfan27]

Would you be willing to share your program?

[@mihapirnar8915]

I miss timestamps soooo much when it comes to episodes like this.

[@JohnnyDeezlifts]

Awe would like some cheese to go with it???

[@omni1562]

I feel you brother! Im listening to them mostly on spotify these days because of that

[@Mike...01]

🎻🎻🎻

[@hang0okbo1]

I think someone mentioned it in a video awhile ago but it’s most likely they decided to get rid of timestamps due to KZbin’s ever so changing (and restricting) algorithm The longer the viewers are watching the videos, their videos and account will be promoted more on people’s KZbin feeds. Also, probably they get more Adsense money? Timestamps would lower the view time as people would skip to the topic they only want to listen to rather than listening/viewing majority of the episode

[@Kury707]

@@JohnnyDeezlifts low fat cheese for me

[@gkmaz4030]

Finally !!! I’m doing something right. I’m 50. I used to do classes upon classes cardio. Weights. Then one day I discovered Mindpump. 🎉🎉🎉 probs 2-3 years ago. I quit my classes. A d headed the squat rack. 3x week. Monday Wednesday Fridays. Rarely miss a day. Yoga 🧘 ashtanga the other 3 days. I throw sprints in and some other free weights hitting other areas on those days depending on what I want to hit and my cycle 😊. At the rack. Warm ups. Mobility. For deep squats. Shoulder presses. Pull ups. Chin ups (light band ) windmills squats deep slow hold control. With light weight. Then I add weight. Right now I’m doing 20 reps of squats at 95lbs. Then I’ll go back to heavy ( doing same shit over and over that’s how. Mix it up ) dead lifts one legRDL lunges I absolutely love love my time in the morning at my rack. I owe it all to mindpump. I’d probs still be in those glute max out classes. The same women are in there - either look the same or added weight (menopausal age ) look tired. Weight training for 50 plus is where it’s at 🎉🎉🎉🎉🎉

[@nwmxrider]

Weight training at any age is where it's at :). Good job on your progress 👏

[@genxer74]

maybe I lift to hard when I go as I'm also 50 but need more recovery time. Can only do 2x per week. Do you have any problems with recovery?

[@monicastraub3372]

Plain Greek yogurt doesn't make me more hungry and is excellent for gut health. My doctor recommended 1 a day every day.

[@bigjuan2001]

I mix PBfit powder with greek yogurt to make "peanut butter" and make my pb sandwiches with it. Total game changer.

[@monicastraub3372]

@bigjuan2001 natural probiotic! I've done that, too. It's fine. Can be eating much worse things! 😆

[@ibrahimmahmud2720]

1 barbell squat 2 deadlift 3 bench press 4 overhead press 5 barbell row Do these then add - Barbell bicep curl and hammer curls - Rope pulldown and v bar pulldown - Front delt raises, lateral raises.

[@Viivaanaanaa]

Another awesome episode. Hi Sal, I was in Taormina in July and it was beautiful, love it!

[@ababy6074]

5 big lifts, eat grams protein per lb of bodyweight, whole foods, sleep.

[@MRindependentTHINK]

Nop it's 1 gram of protein per kilo of lean body mass.

[@ababy6074]

@@MRindependentTHINK are you sure? I'm pretty sure it's per pound. That's what the guys have always said before.

[@ranamahmood1992]

Yep - Big 5, around 1 g protein per lb of goal weight (2 g per kilo), whole food, good sleep. Be consistent.

[@heatherparillo4283]

YES!!!! This is the episode I’ve been waiting fior 🔥👊🏼

[@HitstikFit]

Doing this style of training for my first offseason since going Pro, back to the basics. If you get really strong at the Big 6, when you go back to traditional bodybuilding splits, you will be doing all the high volume with way more weight, you will grow so much faster.

[@Setosaito]

Winter is when things fall off for many so having this will be a great guide to stay ahead of it. Great video, guys. Thank you.

[@chrisginoc]

If you stay focused during winter, you will be rewarded come Spring and Summer

[@pintobean9885]

Love this! Your podcast is so detailed, but common sense!!❤❤❤

[@ashleyacklin5556]

I just love here at mind pump! Thanks, gentlemen!!

[@Sweet_T316]

Thank you for all you do!

[@theaddictandthenormie8060]

Love this! Keep it simple.

[@kbridges26]

Great video fellas!!

[@areyouready1214]

So, I've been lifting for 3-4 months. I just turned 48.Haven't done any lifting for any consistency in 30 years. I'm 5'10", 215lbs and 30%ish body fat I've been doing a good full body workout 2x a week. I just started my 2nd deload week. I've been in a bit of a caloric deficit but have decided, largely based on you guys, to continue at around maintenance through jan then do a 10-12 week fat loss cut. Frankly, I'm definitely not recovered enough to do 3x week. I'm going 1-3 RIR on bench and squat. I go to failure on everything else on my 2nd set. I'm doing a 5-10 rep range and adding weight when I hit 10 reps. From my understanding, adding a day a week would at best get me minimal gains from what I'm doing and it could put me over as I'm not recovered enough. I might be going to far on my workouts already as I'm usually pretty whooped......I do train at night though so that ay play a role as well. You're thoughts?

[@mikec1945]

There is a video on this channel getting from 30% to 10% body fat. Good video

[@canecorsomom2023]

If I were you I'd go to 3 days a week but not full body. 2 upper and a lower. You may find you recover better because not everything is having to recover all the time.

[@nwmxrider]

Sounds like you're doing everything right imo. I think the going back up in cals would benefit you a bunch since you're hitting it so hard. build the muscle, then expose it with your cut that you already have planned.

[@jajupa78]

To add the 3ed day(it's definitely worth it) What i do is a full body workout every time. Except on day 1, I'll hit the upper body really hard. Do my full lower body but a little less hard. Then rest 1 day. Workout day2 do the lower body hard and do the upper but a little less hard. Rest one day and repeat the pattern. My full workout takes about 1 hour and 20 minutes, so 4 hours a week( and investment I'm happy to make). Make sure you are also walking. I do 5 miles every day(close to 10,000 steps). Also I take a protein shake after every workout.

[@AudioGuru09]

I personally won’t see gains at 2 days a week. Not very quickly anyway. 2 days and I can maintain but not see gains. Every person is different but I agree I’d go three days a week 2 upper and 1 lower then possibly flip it 2 lower and 1 upper. Also when focusing on gains and fat loss target large muscle groups. Quads and hams, back and chest. You gain about 50 calories for every 1lb of muscle so in the long term it becomes easier to loose fat bc your body consumes more calories making the dieting easier. I have a background in weight training but I was out of it for over a decade. When I got back in I saw massive changes in first 6 months and began to plateau. I now don’t adhere to 3 or 4 days but go when I can tell I’ve recovered and feel ready to target another group. Monday I did cardio, Tuesday I did legs, Wednesday I did Chest and arms & core, Thursday I took off Friday I was back for legs and shoulders, Saturday I’ll be back for back and core, Sunday I’ll just do cardio. I track basic cardio with my Apple Watch but I have cut back on extreme cardio when gaining and increase cardio when cutting. Right now I’m in a mini cut. I am trying to make sure I hit every muscle group every week to maintain muscle as I’m in a deficit. At Thanksgiving I’ll go back into a bulk and will cut cardio almost completely out except getting my steps in. Basic walking will help maintain healthy weight without loosing muscle. Each person’s body is different but I work a desk job so I put in the work on a treadmill every day even in just walking to make up for the 8 hours of sedentary lifestyle that is my job.

[@cococgb5389]

Love you boys!! Thank you ♥️♥️

[@riadreyer2114]

love your t shirt Sal

[@kattatis1155]

Thank you guy's!

[@michaelbull4057]

As always very informative! I love watching you guys the topics you talk about are on point as if you’re inside my head. It seems every time I have a question you release new stuff that answers that question. Keep up the great work guys you’re awesome 🙌

[@maryfuggiano268]

Love you guys! Kisses from Italy

[@sammyshreds]

I would argue I DO need to be in the gym more than 3 days a week because I need to maintain my momentum. I don't want to get lazy and I just like working out.

[@tsleong1]

I'd like to see you guys interview John Little, he can have you gain 25lbs, working out once very week, or every other week. Static Contraction Training, Timesavers workout.

[@cladgreenhero5576]

Seriously thought I was hitting 1g per lb, but was lucky to be hitting 120. Bumped to 180 a week and a half ago and I’m already up 4-5lb

[@natachaunelus]

can you do a video about using Pilates as trigger sessions for weight training or targeting certain areas etc

[@Taribo1210]

Sorry but maybe find a pilates channel for that, this is for lifting weights

[@natachaunelus]

@@Taribo1210 why be rude? if you’re a real fan, you would know that they have several videos about trigger sessions between training. It’s light weight exercise to keep the stimulus on target muscles. My question is whether Pilates can be used for that. And frankly, I obviously wasn’t asking you.

[@markvasquez1070]

What are your views on frozen vegetables? Meaning vegetables without sauce or anything added-just frozen in a bag that can be steamed in the microwave-would you consider it processed?

[@jimmiegraybill2524]

I'm beating my head against the wall trying to get my weight off. I've lost 30-35 lbs twice in the last six years and it literally melted off in like two months both times but it's not doing anything now. I've gained the weight back and i can't make it budge have i taken the calorie restriction to it's limit and now i need to "reverse diet" basically a bulk is the way i look at it. Workouts used to revolve around the calorie burn via orange theory style cardio. I've never done a proper bulk.

[@mikebayless4268]

I need to do this plan

[@diegobriones9219]

➡️. BRING BACK TIMESTAMPS BUTTON

[@Burkhimself]

To take that whole food diet to the next level…..make your whole food choices, foods that have “1 ingredient” 💪🏼

[@Minder777]

Oh, hey! This video is for me!

[@williambaldwin9346]

I almost 44, still am at about 290 lbs😢. I need to cut a good 40 pounds off my body. Size 44x32 pants should be 40x32. Lifting four says a week and been working out for a few months. Don’t see much change.

[@mmaybrown]

Cut your calorie and lower carbs. You'll see results

[@saturnine1979]

I feel like y'all offhandedly mentioned a pretty important part of this plan: eat around maintenence while doing everything else. Feel like that should have been explicitly stated at the beginning or at.. some point.

[@TheSellingAcademyTV]

It's summer here in Australia

[@mikebayless4268]

Don't wait for Spring to to train for Summer! Fall/Winter training will pay off next Summer!

[@mysticali9439]

Love you listing the exercises, but would love you to link to demo videos so we can do them correctly!

[@ashdp8485]

Google it! Lots of free info out there.

[@marcus_ohreallyus]

Most people will be lucky to gain that in a lifetime of lifting. Please, lets be realistic.

[@ellomurz]

What about doing sprints?

[@Road2the50s]

On those 3 days a week, can I do accessory exercises (biceps, triceps etc)?

[@nataliewells-zp1fj]

Great reminder of the foundational essentials. I've been working on finding that happy medium lately to improve with sleep quality.

[@kylewhisman]

I really want to try this for the next month or so, but I work out at Planet Fitness. It will be so hard to find any open equipment to do these workouts.

[@BamSandle]

Honestly planet fitness has most of what you need. Squats may be a bit awkward on the smith machine but you can make it work

[@kylewhisman]

@@BamSandle Oh yah they sure do, but finding open benches and smith machines not being used is darn near impossible

[@cacaoandcannabis8641]

Yeah i unfortunately have to do squats on smith machine bc their barbells are too light

[@ashdp8485]

This video couldn’t come any sooner! I just dialed in my protein and was wondering what I should do next gym wise. Thinking of buying muscle mommy … 🤔

[@katiebellamartinezchannel9587]

I just bought a program. How do I access it?

[@bigwilfybear5894]

I’m starting this but wil do leg press or hack squat for legs I can’t squat ha

[@harshitboss]

I think you guys undersell how difficult it is to master those exercises before loading weight on them

[@Peacetoself]

Stronglifts 5x5

[@far3467]

5x5 back to basics

[@CptApplestrudl]

I'm currently testing EAAs. It's only been a week, so I cannot say if it helped with anything, but it's nice having my workout drink taste like something besides water for a cange ^^.

[@tiennguyen-mf6zz]

So would SL 5x5 work?

[@Flfreedom]

I think people who keep saying they miss timestamps is just trolling. Get a KZbin premium membership and you can move it around anywhere you want no commercials no hang ups.

[@bellagdur9786]

If the exercise described are with dumbbells, will they have the same effect? Would appreciate you have the answer.

[@bigskytraveller289]

You can’t get enough weight with the dumbbells. Especially in the big compound lifts (squats, deads, bench)

[@bellagdur9786]

@@bigskytraveller289 thank u!

[@JamesEast-iy3ov]

It's been out for 18 hours, 700 likes? I'd expect more with 17 thousand views

[@GenaMartinRealtortopsales]

What about spine compression from squat weight on back. Not good as you age.

[@calvinmarshall4686]

I’m trying to lose fat and build muscle. I’m on the journey trying to eat between 160-180g of protein a day, naturally for the most part and whey pre and post workout. Food sources that have the most protein consist of chicken, eggs, tuna and then obviously protein powder with milk. (Im trying to stay on a low budget). Eggs have gotten old real fast. In other words, I’m bored of my diet. What do you suggest for more sources of protein to stay on this high protein diet to get the amount of protein to build muscle and burn fat while staying on a budget? Thanks!

[@christiaaanC7]

Full body workouts never worked for me cause I always missed the gym on Fridays... so I was missing 33 percent of my routine u.u

[@breaker6235]

When do I run or sprint if I train legs Monday Wednesday and friday?

[@davetodd1738]

Sets and reps and weight (light/mid/heavy)? Did I miss it?

[@binary]

10 pounds in two months is possible with juice, that's about it

[@bigskytraveller289]

Unless you are already well trained, 10 pounds in two months is pretty easy. Just need to eat, workout, and sleep, and do all three with discipline.

[@binary]

@@bigskytraveller289 10 pounds of MUSCLE is not possible dude

[@bigskytraveller289]

At a 1.5:1 ratio of muscle to fat gain, that’s 2 pounds of gain per week. Unless you are already well trained, or aged, it’s tough, but doable. At a 2:1 ratio that would be 1.88 lb gain per week, but that ratio probably isn’t attainable without gear. I can still do that at 51 years old, but I need a lot of sleep to do so. My last bulk was 13 pounds of muscle and 8 pounds of fat in 12 weeks, measured with DEXA, but I had an injury that slowed me down, and I didn’t adjust my diet for the down time, nor was my sleep optimized. Squats and deads 3x per week, and alternating bench and military press every other workout, with progressive overload on all lifts. 2 lb per week would have been tough, but doable if I wasn’t injured.

[@binary]

@@bigskytraveller289 2 lbs of weight is possible. 2 lbs of pure muscle is insane

[@Fkavirus]

Are there good substitutes for the barbell lifts because the gym in my building only has dumbbells, cable machine, and a row/legs machine. Sadly that’s all i got for now

[@sammyjordan8784]

How many reps on each exercise per day???

[@craig0069]

Hey guys, what sort of reps/sets would you suggest for the full body?

[@crashtestdummy1972]

That protein talk is so true my goodness. Im 6'2 and my ideal weight would be 200lbs. Eating 200g a day everyday is hard. I have 3 shakes a day at 31g each including 3 meals at 35g each just to hit my numbers. If you dont plan your meals and have protein shakes, goodluck hitting your numbers lol.

[@tl0470]

@@crashtestdummy1972 How do you weigh that out and track it???

[@Snerdles]

Why not just 4 meals and shoot for just over 40g each and then one shake. A single 150g chicken breast is already close to 45g in just one meal alone. It's much more likely you don't need anywhere close to that amount unless you are going to be competing in a body building show. If you watch Layne Norton they do research reviews and recommend closer to 0.7-0.8g per lb as much over that doesn't help all that much (the returns diminish the higher you go), which puts your recommended between 140 and 160 (so just shoot for 150 and care less if you go over or under on any specific day).

[@crashtestdummy1972]

@@Snerdles no time to eat another meal during the day. 10hr work days then kid swap after work.

[@crashtestdummy1972]

@@Snerdles I appreciate the advice, but I was at 170g a day but it wasn't enough for me. I struggled with energy and muscle retention. Once I bumped up to 200g during my last cut it was noticeable in how I felt. Carbs and fat stayed the same

[@Snerdles]

@@crashtestdummy1972 I'd just worry about it less then. The 1g per lb is only going to be a few percent better than .7g per pound for most people. Just shoot for between 140-200 and if you get in that range be happy. Maybe just pick one day a week you go really hard in the gym and make that a 200g day and then other days just shoot for over 140g. You can stuff yourself one day :)

[@Jack-uj2ol]

Does your protein target need to be from pure protein or include trace protein as well?

[@UnleashedCavy]

Just starting my weight loss journey. So forgive my ignorance, We do these 5 workouts all three days???

[@GeneJacket]

Would you guys consider it over training if you took the 3 day full body routine and split each one in half, so training 6 days a week but doing the exact same volume? I'm a dad to a newborn and a toddler so I don't have two hours to spend at the gym 3x a week, but I can swing 45 minutes a day

[@christinekinkead6046]

Hi Sal! I’m trying to build my quads. I do squats! But I get more burn in my quads doing leg extensions. Should I still concentrate on squats for my full body workout

[@A.P.Garland]

Seriously, guys. 10 lbs of muscle or 4.5kg in 70-odd days? Have a word with yourselves.

[@Javyslife]

I love being in the gym I can’t see myself restricting myself to 3 x a week

[@matt27usmc]

For maps anabolic which I won a while back I struggle to finish I think for 3 reasons first trying to lift to heavy to quickly, then diet and sleep but my question is what priming movements do you do before or warm ups? Thanks guys!

[@matt27usmc]

I have maps 15 as well as prime so far maps 15 is the program I have been most comfortable and consistent with

[@FriendsOfCalvin]

Warm up doing 2 or 3 lighter sets on the first 2 exercises on the plan before going onto working sets. Best way to get warm and also helps get the movement pattern locked in with good form at a lighter weight

[@dwcd3141]

Hey Fellas! What would happen in terms of inherent muscle imbalance,endurance,size and strength if you replaced barbells with dumbbells for all 5 of the exercises you are talking about?

[@jajupa78]

Not much man. You are still moving the weight over time. You could use jugs of water if you want...

[@Vhagar_Dragon]

Better off hitting each body part twice a week. Need rest to grow especially with compound lifts Upper/lower body split twice a week.

[@brentmcnutt]

No one got Justin's Game Of Thrones reference, lol

[@tommyj1811]

Adam, don't ruin the intro..... gimme the goods!!!! lol

[@jcxcc5887]

Timestamps?

[@esinfa]

These are all good, but I can't give up barbell hip trusts. I also like my push ups and pull ups😃

[@ChromaticsMusic]

So is it those 6 lifts every time you train? What are the amount of sets etc? cause that could be a very long workout.

[@ibrahimmahmud2720]

5 x 5. The heaviest weight you can do to do 5 reps. I found myself doing all of these in just over an hour

[@greasemonkeyfitness]

Fun Fact - Many "Gods" were "born" on Dec. 25th, as the Sun is at it's lowest point on the Solstice (Dec 21), and remains entombed for 3 days until it rises up towards spring and new life on the 25th.

[@moniagiannangelo6729]

would it be ok to do 30 minutes in the morning legs and 30 min afternoon arms ?

[@learntonganwithandrew]

Yes.

[@patriotx357]

Would splitting up the 3 full body days into 5-6 smaller days give the same results? Ive been super busy and dont know if I can commit the 1+ hour workouts. Id be able to do something like 20-35 mins

[@bigdaddy4197]

The guy on the left should not be skipping leg day

[@jsmith2134]

Biggest I’ve ever been was running a 5x5 program.

[@_fredoblendz1968]

Let’s gooooo

[@anacaprar3780]

Where do you stand on carbs? How much? Can I do this on mostly carnivore?

[@KingPoC47]

HE is risen indeed. Soli Deo Gloria 🙏

[@jhildebrand7447]

Is it possible to gain 10 pounds during the loading phase of creatine startup?

[@Snerdles]

It obviously depends on your current size, hydration, creatine saturation, but generally it's closer to 5-7 lbs if you start creatine and have been off for a while or never taken it. The main problem is that's mostly water, not muscle gains.

[@grgstvn]

Dang I was interested in this video until dude said he didn’t know when winter starts.

[@JeffreyFate]

If I already hit 1-1.2g per pound of bodyweight in protein, is my body used to that and it becomes less effective? Should I change somehow much like lifting novelty?

[@bobbiebaldwin9616]

I like listening to the show but a lot of times you guys go off the topic and then I don't really get the content of what you're talking about without listening to the whole thing

[@closinginonclosure]

5:36 5 pounds of muscle in 30 days? That's hilarious. Nobody is building 5 pounds of muscle in just 30 days. Isn't this guy supposed to know what he's talking about? Oh wait, never mind. This is the same guy who's in his 40s and still doesn't fully comprehend elementary English, and is so ignorant that he says the word "why" instead of the word "while". Haha

[@bigskytraveller289]

Depends on where you are in your fitness journey. Novices can do that no problem. Even as an intermediate lifter, I am putting on 1 pound a week, and keeping it at a 1.5:1 ratio of lean mass gain to fat gain. ¯\_(ツ)_/¯

[@closinginonclosure]

@bigskytraveller289 One pound a week. Haha. That so funny. And exactly how are you measuring that? Also, have you thought about volunteering yourself for medical research? Because you'd be the first person in humor history to do that. One pound a week is unheard of, even with special supplements. Google is your friend if you don't want to take my word for it. Muscle tissue just doesn't grow that fast, period.

[@YinYangSeperation]

Lol this guy

[@closinginonclosure]

@YinYangSeperation Did that make you feel better? Imagine showing up and acting like someone is doing something wrong by stating an observation based in fact. Yet you add nothing to the conversation and have notes to say on the topic. It's just "lol this guy 🤓". You just thought "I want this guy to know that I don't like his comment". Probably because you don't like yourself. Poor guy.

[@YinYangSeperation]

@closinginonclosure lol its very entertaining for me to watch people who are so unaware of themselves 🤡 Please continue 😘

[@justincastillogayray]

List the 5 things to do under this comment please.

[@lando9238]

Tren

[@DregGayton777]

Diuretic

[@geofflitwin9020]

Watch the video

[@khareembruce8832]

😂 watch the video and make the list yourself

[@Soji991]

Not finished yet but I would guess 1- Eat at maintenance or slightly above maintenance calories. 2- eat at least a gram of protein per body weight in pounds. 3- change your workout routine (periodisation) the guys call it new stimulus. 4- optimise your sleep (better sleep = less cortisol and less cortisol = less fat storage and less muscle atrophy). 5- supplement with creatine(helps muscle retention of water hence adding size and strength to it.

[@2ndstreetmarvel]

💪🏿💪🏿

[@lonnieswag100]

10 pounds of muscle before winter without gear? Lmaooooo how?

[@Taribo1210]

My view on this channel has decreased significantly agter trying to claim you could add 10 lbs of muscles in this timeframe, such a moronic comment to make so i won't be back.

[@sergeshemaable]

You guys repeat the same stuff year after year no change in information at all

[@JeffreyFate]

Wait, Greek yogurt falls into the same category as oreos or Pringles to you?

[@sofly5286]

Mofo, guy in the red hat has a sexy voice

[@technation7769]

Hey, the constant interruptions are just too much-sorry, but I had to unsubscribe.

[@Msnellyberry1]

No one can add 10lbs lean muscle in 3 months why selling such BS! Lost all the respect for you guys

[@rorykunz5236]

Did you watch the video?