How to Build Muscle WITHOUT Bulking (NEW STUDY!)

Can we build muscle without bulking? No, right? If you want to build muscle, you gotta bulk, right? I mean that’s what all the biggest guys in the gym seem to be doing. But bulking can actually be the WRONG way to build muscle for most people. Today I’ll share why that is and how you can build muscle without bulking up. Get ready for some of the best bulking tips you’ve ever seen.
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It was long believed that the only way for your body to get enough energy for the costly process of muscle growth was by being in a calorie surplus, aka “bulking”. However, the downside is that you put on a lot of fat in the process. I recently spoke with Dr. Eric Helms, and asked him if he thought bulking is the best way to build muscle. He said it depends upon who you are. If you are relatively new to lifting and you are within what we would call normative ranges of body fat, potentially it is.
When I started lifting, my first bulk worked extremely well. But after that, I noticed my bulks became less and less effective. This got me thinking: is overeating really the only way to build muscle? Could we turn the excess fat on our bodies into muscle instead? Turns out, research shows you don’t need to be in a calorie surplus to build muscle. Dr. Eric Helms agrees that body recomposition is attainable. However, a disclaimer: is body recomp as efficient as an intermediate or advanced lifter being in a small surplus? Probably not. But it is one way, another approach that might fit someone better if they're already higher in body fat than they would like to be.
Now does all this research mean bulking is useless? What if you’re not worried about fat loss and simply want to maximize growth? Well, if you're starting at an already high body fat percentage, it's totally fine to go into a surplus and put on muscle, just be aware that it's going to come with more body fat gain. And if you’re already close to where you're comfortable with the way you look, you might want to consider taking an approach where you're eating at maintenance or you're trying to lean gain (build muscle without bulking up), or you might decide to cut first before then eventually bulking.
Now, some crucial bulking tips. It’s mostly beginners that benefit from bulking because they have the highest sensitivity to muscle growth. Bulking becomes less effective over time. That said, another “population” that benefits from traditional bulking would be Sam Salek and professional bodybuilders who take performance-enhancing drugs. Theoretically, when you're using anabolics, your ceiling goes up.
This brings us back to the reality that for a natural lifter past the beginner stage, muscle growth is very slow. If you try to rush it, you’ll just gain more fat rather than muscle. You need to scale your diet based on your experience level and how sensitive you are to muscle growth. This brings us to the next question: how many calories should you be eating to build muscle while minimizing fat?
If you’re a beginner, eat a daily calorie surplus of around 400-500 calories. Once you start to notice that it seems like it's mostly just fat coming on, you want to cut that calorie surplus probably in half roughly, and then just focus on progress in the gym. Try to gain just 1% of your body weight per month by using a small surplus of just 200 to 300 calories. Then, once you get into the advanced stage and are near your genetic ceiling of muscle growth, that’s when you dial it back even further by using a very small surplus.
That said, unless you’re super analytical or really dedicated to your fitness goals, I’ll admit tracking all this stuff can get overwhelming especially if you’re trying to nail down a really small surplus. If this sounds like you then don’t worry about tracking anything. Just focus on eating lots of protein, healthy whole foods, and use your strength and your body weight to determine if you’re eating the right amount. If after a month you step on the scale and you’ve gained 10 lbs, then you know you gotta dial it back. On the other hand, if you lost weight and haven’t been getting stronger in the gym, then that’s a sign you gotta eat a bit more.
Alright. To summarize, can we build muscle without bulking? Yes. But should you? It depends on where you’re at. For those who aren’t crazy lean and want to lose fat while building muscle, then eat just enough calories to maintain your weight or at a small deficit to lose no more than half a pound a week. Just keep in mind this approach can become less effective as you get more experienced. On the other end, for those who are less interested in losing fat and want to maximize muscle growth, use the bulking and “gaintaining” guidelines I presented earlier.

[@JeremyEthier]

Hope you enjoyed this one! See below for a link to all the studies referenced: EFFECT OF SMALL AND LARGE ENERGY SURPLUSES ON TRAINED INDIVIDUALS (2023): pubmed.ncbi.nlm.nih.gov/37914977/ MUSCLE GROWTH IN A CALORIE DEFICIT pubmed.ncbi.nlm.nih.gov/34623696/ BODY RECOMPOSITION www.researchgate.net/publication/343549590_Body_Recomposition_Can_Trained_Individuals_Build_Muscle_and_Lose_Fat_at_the_Same_Time BEGINNERS ON A BULK GAINED MOSTLY LEAN MASS pubmed.ncbi.nlm.nih.gov/12094125/ Also, highly recommend giving Eric Helms (the smart man I interviewed) a follow! You can stay up to date with his research on his team's KZbin channel here: www.youtube.com/@Team3DMJ

[@VeryTraumatic]

Why are you overcomplicating lifting progressively heavier and eating more? "Lean Bulking" is a predatory term, as though it wasn't hard enough for most enthusiasts to bulk, let alone worry about whether it is "lean." I can all but guarantee the typical enthusiast doesn't have an accurate daily calorie count to within the margin of error purported by those study, so why talk about "Lean bulking" except to fearmonger? "Oh, I better not eat too many calories lest I gain too much weight." Were it so easy..

[@On-bekend]

Much appreciated king 👑

[@TabalugaBenc]

@JeremyEthier In a year and a half I lost weight from 100 kg to 66.5 kg. I currently have approximately 14.5% body fat. Should I first get down to 12% body fat before changing my diet to build muscle mass?

[@therealmr.incredible3179]

Eternal Framecel and brutal skin+Facial Failo Grow your Hair out and get surgeries before it’s truly over boyo, get a Height-lengthening surgery aswell. 5’8 manlet.

[@sheebac8246]

Hello I have a question do you intake protein shake to gain weight/muscles before or after workouts. I'm getting two different answers.

[@amandamate9117]

### Key Points 1. Bulking (eating in a calorie surplus) is not always necessary for muscle growth, especially for non-beginners. 2. It's possible to build muscle while in a slight calorie deficit (200-300 calories), but larger deficits (>500 calories) make muscle gain less likely. 3. Beginners have the highest sensitivity to muscle growth and can benefit from a more aggressive bulk (400-500 calorie surplus). 4. As training experience increases, the rate of muscle growth slows down, and excess calories are more likely to be stored as fat. 5. Steroid use can temporarily increase muscle growth sensitivity, allowing for more effective bulking. ### Practical Recommendations - Beginners should aim to gain 2% of body weight per month, with a daily calorie surplus of 400-500 calories. - Intermediate lifters should scale back to a "gaintaining" approach, aiming for 1% of body weight gain per month with a 200-300 calorie surplus. - Advanced lifters near their genetic limit should use a small surplus of 100-200 calories per day. - Those primarily focused on fat loss while building muscle should eat at maintenance or a small deficit (no more than 0.5 lbs weight loss per week). - Prioritize consuming adequate protein and healthy whole foods, and monitor strength and body weight to determine if calorie intake is appropriate. ### Examples - A 500-calorie surplus for a beginner could be achieved by adding one small meal to their daily diet. - For an intermediate lifter, a 200-300 calorie surplus might involve adding a granola bar and an apple to their daily intake. - An advanced lifter may only need to add a single banana to their diet to create a small muscle-building surplus. ### Best Practices 1. Focus on progressive overload in your training to stimulate muscle growth. 2. Consume adequate protein and prioritize whole, nutrient-dense foods. 3. Adjust calorie intake based on your training experience and goals (fat loss vs. muscle gain). 4. Monitor strength and body weight changes to ensure you're eating the right amount. 5. Avoid excessive bulking and crash dieting cycles, as they can lead to unnecessary fat gain and muscle loss.

[@xanderx9988]

Appreciate the breakdown!

[@supranshtiwari5121]

I'm doing gym for like 7 months and I started seeing results just recently for past three months (I was messed with diet and training) there is little bit fat on my stomach what should I do like I'm skinny fat no that much but ya enough to be confused whether to eat in surplus or not

[@ThorKAH]

@@supranshtiwari5121slight deficit like 200-300 i would guess

[@Beaverly01]

@@supranshtiwari5121I would find your maintenance calories over a 2 week period. Then drop 50ish calories a week until you get to your desired body fat. You could do a drop 10g of carbs & add 5g of protein a week etc.

[@V1PERB3ATZ]

@@supranshtiwari5121that’s literally me too? Anyone? ^

[@aritraroy7192]

Right when I started wondering if I should start "gaintaining" (cause I've been on a cut; losing 0.54 lbs per week on average), Jeremy drops this video. The effort Jeremy puts into making his videos is amazing. Not only are they super informative but very entertaining to watch as well! I try to put on his content to all my boys, hands down, the coolest fitness channel on YT.

[@jtgamingzz6258]

Every food in India is bulking food 😂

[@par4dox_2107]

Not really, there is no such thing as a bulking food. You just need to watch ur calorie intake and that's it

[@AB-mi3ne]

think hes making a joke about poverty 😭​@@par4dox_2107

[@nakulrally6685]

No bro indian foods like roti dosa paranthas without oil are very filling and low calorie

[@cornstar1253]

Indians eat bird food

[@ignwalker]

​@nakulrally6685 this is just insane copium bro, your nationality and traditional food isn't the reason you can't bulk because the food is "too filling". there's always a workaround you just need to find it

[@mihapirnar8915]

Me personally i have around 68 - 70kg for the past 6 months. I am 170 cm tall. I'm lifting for 3 years now but never until year three i tracked progressive overload. My deadlift went from 50kg to 70kg from October last year until now. The bottom line is i got stronger in the last 5 months with the same bodyweight.

[@ytvanced8450]

I'm a first time muscle builder. I lost 48 pounds in 6 months and I was pumped for the bulking phase . After being in maintenance for a few weeks I started to increase my calories but the surplus was clearly a lot since after a 3 month bulk, I can see a bit of fat coming back. I have come to the conclusion that Muscle building is a SLOW process and you don't need to be a lot of surplus. So now, I have cut down on calories again a bit and tryna be as consistent as possible for them gainzzz.

[@thelostyaksha]

Last year I was 75KG and I looked so skinny. I wanted to gain some muscle but I didn't want to go through bulking so I made a plan for myself and gained 10KG over a year with minimum body fat and I love the result.

[@Calisthenics_Warrior]

What did you do, share tips

[@thelostyaksha]

​@@Calisthenics_Warrior I'm hitting the gym 3-4 times a week and walking 5-10k steps 5 days a week(no cardio). I've cut out sugar, minimized fat, no alcohol, and avoided fast food. I also switched sweets and snacks with homemade low-calorie milkshakes. I could benefit from more sun exposure and better sleep, but getting it here in the UK is hard. The only supplements I'm taking are whey and creatine.

[@amermeleitor]

For me counting calories is a hell. I have a bluetooth scale, I mark some limits in my app for body fat percentage. So, if i go below certain body fat, i eat more, if a go above i eat less. I know it's not very accurate, but that give me some boundaries. I could say the weight isn't that important, only works as a reference if something goes out of control, so i put some marks about the weight too. The body fat percentage is the key, my upper hard limit is 18% when growing and between 10%-15% the rest of the time. I think i could stay below 15% all year but it's not funny. I love big meals, cakes, and junk food for a pair of months 😅

[@jp_retrospect]

Just eat stuff with a nutritional label.

[@jayasooryaachu9199]

If someone in a hurry: 7:19 9:50

[@ardbegrules3973]

I gained 5 lbs/mos for my most recent bulk but probably won't do it ever again. The extra carbs and fat on my mid-section wasn't worth it. Also created my first ever lipoma! Going into maintenance now before cutting* that weight gain - slow dieting over next 6 months to avoid too much muscle loss. *Now I know to target only 200-300 calories, cut** from whatever my new maintenance ends up being. **You should note that is NET calories as a combination of more/less food AND more/less burning from activities.

[@levels6468]

what a timing, I literally decided to build muscle in the morning 🤞

[@JayyyMcGraw]

There is Cutting, bulking but also body reconstruction, and that’s what he is talking about, but it takes a lot longer to do this then a cut/bulk cycle

[@soufianeaz6725]

Body recomp you mean, yes it takes lot of time but it’s just much better, just needs patience

[@realhaydenthomas]

Fantastic video mate thanks so much for this, I really don’t wanna get fatter but I do want to improve my chest and legs. I’ve been training for around 12 years now so I know muscle growth will be slow but this is very helpful!

[@srconrad]

Excellent content as always, Jeremy. And perfect timing for me. I've been on a long-time cut (2 years) and I'm finally within a couple percentage points of my body fat goal. I was going to go full out until I got there but now I'm thinking of maintaining instead and hoping to lose that final bit while I continue to strength train and gain muscle. I can always continue to cut later if it doesn't work.

[@theotht]

Progressive overload is pretty much the most important thing

[@rubixcube3772]

I went from 130 to 200 pounds in 5 years of training same bodyfat 10 percent at 5’8, I would have not been able to to do it without bulking and maintenance phases

[@elaitamani1105]

This is so informative, Thank you for your explanation. I truly appreciate this💐✨️

[@JPaterson8942]

I got a job in manufacturing about 6 months ago that involves a lot of heavy lifting and physical labor. I've gone from XL to almost M, but my hips/thighs and shoulders have gotten bigger and clothes that should fit don't 😢

[@ingridlucas4881]

Is this the same for women?

[@baleeghshaheed6439]

What do you do if you're always hungry? I'm in my 40's, lift 5-6 days a week but because of my food isues, my gains have been minimal

[@copernicus99]

Keep in mind that Jeremy has trained consistently for many years. Assuming that he has been pushing himself hard and his programming, macros, and recovery are on point, he has most likely reached his natural muscle building genetic potential. At this stage of the game, the only way for him to put on any significant additional skeletal muscle mass is to go on gear. As he gets older and his T levels decline (which inevitably happens to all men as they age) the standard of success in the gym will be just to mitigate sarcopenia.

[@ap2752]

Love it, never wanted to take the traditional bulking approach lol

[@seanmchugh9027]

At a certain point, you have to bulk. If you're 160 pounds, you can only get so jacked at that body weight. At a certain point, you need to gain weight, and that means calorie surplus.

[@JeremyEthier]

100%. You won't go from a skinny 120lbs to a bigger 160lbs without some form of surplus. It's just that the size of that surplus is still important.

[@JC-db7so]

My son was 123lbs almost two years ago and bulked all the way to 210lbs and now he’s cut down to 186 lbs. This is a perfect video for him since he is not experiencing the newby gains anymore.

[@cc1drt]

exactly. this is why you should enter a 1500 cal/day surplus so you can bulk the bestest

[@onceblaziken6261]

you dont need to on a huge surplus if you want to build as an intermediate . a bit above maointainca is good

[@aditussomnus]

I'm 56 kg. ALways super hard to gain weight either fat or muscle. However now that I'm working out I'm changing my body composition from fat to muscle without gaining weight. I tried to bulk up eathing at least around 300 calories extras a day and it wasn't fun, I always felt blutted, super full and to be honest with less energy than what I was eating less. Now I weigth 58 kg, normal diet, no bulkng and I'm in better shape than ever in my life but most important I feel great! Light, strong, resilient. Anyway I just wanted to comment my exerience, I'm still on it, I do calistecnic and some weight lifting (mustly for legs and small muscle I can't target properly on calistecnic)

[@TOP_DSP]

hi i have been bulking for 3 months i braely put on 3 pounds with a decent surplus but in the first month i was near maintenance. i have been training prior to this for a good half year. I am not cutting again because i am still above 25% body fat and before i started bulking i cut 25lb

[@bluecoffee8414]

Question: I have 30% body fat. Large calorie deficit (1400 cal). Won't the muscle I lose QUICKLY be regained once I up calories (muscle memory)? I lift 5x week during my aggressive diet.

[@T4T830]

Great video. Ahhh the newbie gains... I remember when I started working out, I gained 20lbs in only 6 weeks on a plant based diet. Im sure there was some added fat but I still looked lean.

[@PnService]

What did you eat to gain so quickly?

[@sukithemoon]

These graphics are so good! 😩

[@marianopie3785]

Awesome video as usual

[@jimisjimis6908]

Chris Heria talked about this 5 years ago but people not smart

[@Coachahmadreza]

Eruc helms is GOAT

[@jordanroberts6835]

Great video. ...not sure a 2021 meta analysis still counts as "new research", but I'm glad I saw this! It was new to me. 😀

[@theproduct456]

Bulking makes me happy

[@rounaksubramanian1686]

Wow this is a very excellent and brilliant video bro telling about how to build muscle without bulking and keep it up and keep up the good work as always and take care Keep smiling always

[@Darkcamera45]

does the losing fat and gaining muscle method have slower muscle gains than the bulk method for a beginner?

[@Bruh-mp9xo]

0:40 I want this animation to run through my actual body

[@RJinthematrix]

its not the only way, but it is the most enjoyable way

[@Raisin4k]

I eat around 2300 calories to lose 1 pound of body fat per week I’m currently at 23 percent body fat then when I get down to like 15 to 10 percent body fat going on a clean bulk

[@angelsaidferreira5193]

If creatine doesn’t dissolve good, it means it won’t work? 🤔 even if i shake it it doesn’t dissolve and stick to my juice bottles. I prefer to take it with juice or smoothie than hot water

[@AL71B]

I’d like to see you factor in age here. Either I’m abnormal or being over 50 is a factor. If I’m in a 250 cal surplus I gain fat and muscle. If I reduce those calories to 200 surplus, I lose fat and muscle. If I go into a true deficit, I lose fat and muscle quickly - which is what I did at the very beginning following various KZbinrs advice for “skinny fat” body types. Now I regret it as I lost about 2kg of muscle reaching 15% body fat. Now it’s difficult to put the muscle back.

[@b-rare]

Bro I been on a low cal diet for like 4 months and I plateaued with my weight loss (2,000 cals a day , I’m 6ft male, gym everyday, been lifting for 15 years I was 213lbs now I’m 180). Anyways my fat loss stopped and then I introduced a cheat meal and my fat loss continued on. The cheat meal like fixed my metabolism . It’s weird cause I had 5000 calorie cheat meal pizza brownies the works. And you’d think you get fat but I continued 2lbs per fat each week . I needed the cheat meal to lose weight ironically. Anyways, second to that, I notice my legs blowing up now that I’m eating more calories. I’m still losing fat and to me it looks like the legs are blowing up.

[@tylers6321]

What was the new research?

[@originall4476]

Bulk can cause Many problems on your gut. That is the problem.

[@umadbro4493]

2:41 what?

[@StangaElementsZ]

So I''m currently going to the gym for 7-8 months. I gained around 24 pounds (most are newbie gains and I'm also started really skinny). I weight now 152 pounds and eating around 3400-3600 kcal. In my Experience I don't understand why I do have to eat this extreme for this weight (Okeay I'm 6.2 ft could be the reason...) but I already see that I'm not even gaining more weight even tho I eat that much. I feel I have to go to 4000 kcal+ nowadays to gain more weight but how is it that I have to eat that extreme compare to my bodyweight?

[@austinpeterson6203]

Bulking isn’t the issue - the type of bulk is the issue. If you eat well and run a 200-300 cal surplus for 12 weeks you will gain 3-5Ibs lean mass and only 2-4Ibs fat. Do a small 6 week cut and boom all the fat is gone. Rinse and repeat as needed. The issue is bros eating dirty and running surplus of 500 or even 1000+ calories day expecting big gains. Time is your ally, gain weight slow and lose weight slow. Do it right and you gain muscle with limited fat and you’ll lose fat while retaining most of your muscle.

[@eshanpatel2926]

You are correct

[@alohapur]

Many calisthenics athletes or practitioners, it seems, get more muscular and strong over the years without through a “getting fat” phase. Observational science catching up to what’s already being done.

[@blackflagyt2626]

feels illegal to be 10 seconds ago

[@deez_fax]

Real

[@LegaCofficial]

fr bro😂

[@aadheshsridhar4170]

lol

[@yardannafrak4190]

real

[@tusharjaiswal1855]

Lol

[@xwkcz]

how long is a beginner? 1 yr 2 yr?

[@aldrichricaborda4044]

Imagine giving all these tips and you can't imagine improve your own physique. You look the same for years.

[@anirudhsaran]

Can you share a creatine supplement benefit in muscle building!!

[@Carbidestruck]

It gives a small boost to athletic performance and strength. It also causes your muscles to hold on a bit more water, making you look a bit bigger.

[@RedHoodFH]

Yeah no, this is just dumb. Thank god for Dr Mike

[@eliteiel9747]

Isnt that just called a body recomp?

[@PolarisNorthStar123]

immediately switch to "gaintaining" right after watching the video XD

[@tokos4273]

I eat protein, fat and a little carbs. I seem to gain muscle and lose fat. If I ate more carbs or just more calories I would probably gain more muscles. But its hard when you eat lots of protein and youre middle age. But I should eat 500 or more calories atleast I think.

[@anon-842]

I always knew bulking and cutting was a stupid idea for experienced lifters. If maintaining is equivalent to bulking, there's no point of bulking and cutting. In fact, it would be worse than maintaining because the cutting phase would result in muscle loss or stagnant gains whereas maintaining has continuous muscle gain.

[@theordinary1059]

nobody claimed that the ONLY way to build muscle is in a calorie surplus, its just rather inefficient not to

[@Sebancho_]

I need to know who is the editor, pleeeeaaaase heeeeelp

[@kamillamikkelsen4698]

It's hard to build a body... It's harder to build a body and maintain your own It's a big challenge to be 31 weeks pregnant, not have the room for a normal meal size and not lose too much muscle mass yourself. I just got on 'maternity leave' from my hard workout and need to settle with things like walking and barbell

[@Daiyuki117]

Isn't this just body recomposition?

[@The_Nickers]

Keep onions in the fridge before cutting - no goggles required :-)

[@dirtyunclehubert]

the danger of bulking is: excessive bulking = you train hard, but you still outdo it with your caloric intake. i mean OK, you can then slim down afterwards. but worse: one stumbles a bit, as one does, during bulking phase, starts to fail out of training but has built the eating like a mofo habit and cant cut back on it an it and ends up way worse than before.

[@ChristianJayDeLara]

i can see your progress jeremyy, im so amazedd!!

[@YusufEbr]

He looked better 7 years ago. You call this progress?.

[@jared6893]

Science and research is always moving forward, we are truly in an information age Thanks for this video!

[@Tyler1330]

key point "might not be as efficient in an intermediate / advanced lifter!" 2:16-19 That I believe is an extremely important note in this video.

[@J-W_Grimbeek]

Yeah, a beginner/novice lifter is going to gain muscle under almost all circumstances

[@squngy0]

Another important note is that all this is relative to (lean) mass. The video gives 500 or 250 kcal as examples, but this is not correct for everyone! Someone as big as Ronnie would need a lot more than that even if he wasn't on drugs and someone who is short and thin probably needs less. I believe the standard advice is you should not be gaining or losing more than 1% of your weight per week and 0.5% is probably more like what you should be aiming for. You adjust calories to hit those targets instead of just looking at a fixed number.

[@chelz25]

how long would you consider a “beginner”? how many months or years of lifting

[@MaximusAdonicus]

@@chelz25 0-2 years of lifting.

[@Darkcamera45]

does the losing fat and gaining muscle method have slower muscle gains than the bulk method for a beginner?

[@LucaSchmitd]

Coach Greg, get over here!

[@MrTraveller.]

Excellent information ℹ️ much appreciated

[@MetalsForBrunch]

its not the growth of the muscle we shoudl think about. its the amount of energy your muscle fibers can generate which depends on your type of training/diet/rest. Steriods will shrink your balls a bit and honestly steriods are bad for your health. Natty is the only way for me.

[@kakkakontent]

Funny, Greg Doucette talked about this like 7 years ago and no one took him seriously.

[@icemanvamp7433]

We still don't take him seriously

[@kakkakontent]

@@icemanvamp7433 Great for you.

[@Eris-7979]

​@icemanvamp7433 Don't say (we)

[@icemanvamp7433]

@@Eris-7979 ok. just the people with common sense

[@questioneverything5595]

Great timing for this video because I just finished a 21-week cut, and I definitely need to stay in maintenance mode for a while.

[@skyeait5939]

how much did up lose after 21 weeks?

[@ryanwk1]

@@skyeait593921lb of muscle

[@Light-ds4tu]

I feel like these type of videos are always centered towards skinnier set people trying to get bigger. Never the other way around

[@blackgoatmetal]

If you gain more than a 1% of your body weight per month, then probably you gain fat, if you're intermediate lifter. In general, a person does not need so much caloric surplus, just add 10 - 20% and see how your weight goes on a weekly basis.

[@rockybalboa1958]

This guy is same size since past 3-4 years i don't think he is right one to guide on bulk, he didn't gain any muscles! He's just same.

[@KingCam7]

Dude, I love the random clips of you stuffing your face with treats. It's an unspoken highlight of your videos that really makes them more fun and entertaining than just straight spitting facts :)

[@PabloSolim2006]

I went on a 10kg lean bulk. Gained fat but also a decent amount of muscle. Took me around 6 months and eating 500 more calories than my maintenance.

[@apt981]

Greg Will be all over this video

[@caiobomani]

I wondered if someone will eventually study the calorie surplus based on the activity of the day, for example if my maintenance calories are 2500, having a 1000 calorie surplus on an 1h30min strength training day but maintaining when not doing any activity or a small surplus (100-200) on less demanding exercises (e.g.: 40min MAF-based run) would present better results than just eating that same surplus regarding of what activities you do in the day.

[@ravivanlent1824]

Yh good luck getting exactly 100-200 calorie surpluss. I count calories very strictly for over a year now and I love the control it gives me over my weight. But please remember: calorie intake should only be determined by looking at the rate you lose of gain weight over a few weeks of time. This way you know when to bump you calories up or down to reach your goals. If you think you are in a 200 calorie surpluss but you don’t gain weight for 1-2 weeks, you are not in a surplus and it is time to bump those kcals up another 100/200. If you measure calories you should also keep a perfect track of your weight every day. If you learn the correlation between these 2 you will ALWAYS be in controll and always be the weight you want to be👊🏻

[@kelleychilton2524]

REALLY enjoy your channel, Jeremy. Keep up the good work.

[@YusufEbr]

What's enjoyable? He hasn't progressed in 7 years. His still the same bruh he was 7 years ago selling the same BS lol you people need to move on and watch better.

[@kevinkirathe]

If you want to build muscle, lift weights eat protein do your cardio, drink water and sleep well. The rest is consistency and patience

[@lothar654]

So if i eat 800calories of protein and nothing else I'll be a big boy?

[@5_h_a_n_e]

Bro you need to break the banana😭✋

[@Admlostinwow]

-How to build Muscle WITHOUT Bulking= "Eat in a small caloric surplus" - So its a fuckin Bulking

[@RobertsDigital]

Dude I just want to know how to build my muscles without the science lecture. Is there a straight to the point video?

[@MadSquidd]

Never seen this idea presented yet: What if on the day of the training you eat at slight caloric surplus 200-ish (sufficient protein intake), next day at maintenance but on other no-training days eat at a slight caloric deficit -200-ish? Wouldn't this build muscle and burn fat (without losing muscle) at the same time more optimally that just being in a cutting or bulking phase? Thx

[@lopez369991]

My question is.. are you still a beginner if you've been training on and off some months, on and off other months. But for a whole year compared to someone who's been training a year as well but consistently, atleast 3 days a week, every week .

[@KM-hk8tc]

Man, over 6 million subscribers. That’s nuts.

[@jared6893]

Great video, I learnt a lot! And I am an intermediate lifter 6 years in Have you got any links and studies attached? Would love to read them

[@JeremyEthier]

I'll post a pinned comment with the studies!

[@bsheldon2000]

I am just starting my 3rd month of getting my health and strength back. Turned out I had prediabetes that caused me to feel constantly hungry, totally lacking in energy and caused me to gain 55 lbs more fat in a year So I am on a diet that falls between keto and carnivore. As my body is now tuned to use fat for it's energy needs, I mostly only need to ensure my protein consumption is high enough to support my workout requirements. My body doesn't care whether the fat is from eating or body fat, so I can run a large deficit 1000-1500 calories, lose weight and gain muscle with no problem. My weight loss is about 2 lbs per week and muscle gain is uncertain, but quite noticable, so I am happy with the current results Mind you, I am not a body builder, more into strength building to keep being able to do a lot of activities. I only really took exercise seriously after age and years of being a couch potato caught up to me. So here I am 60 and feeling like I might one day be stronger than I was in my entire adulthood And the diabetes issues may soon be cured.

[@theokaradimos7705]

Finally, Coach Greg was right again

[@icemanvamp7433]

You didn't watch the whole video...7:30

[@Eris-7979]

you didn't watch the whole video 10:04​@@icemanvamp7433

[@DrSiddiqui]

No he wasn't

[@HR-do3vw]

So as a beginner skinny guy i still need a 100-300kcal surplus?

[@brendanohalloran2640]

What should my percentages of my daily calories be for carbs, fats, and proteins. Im about 155 pounds and Im consuming 2100 calories a day. That would put me at about 30% of my calories. But how do I distribute the rest? I dont want to consume too much carbs and limit my ability to cut weight. I feel like this is a topic often overlooked. Hope I could get some clarification. Thanks

[@Parker_Luck15]

Never been early before, it feels weird

[@LegaCofficial]

Thx for this cuz i’ve been tryna gain muscle without gaining fat for a while

[@ryanwk1]

The process is slow better to put on a little fat

[@MeepMeep88]

0:28 LOLLL... really... we need to look at science as to why bulking makes us fatter? LOL really.. Whyyyyyyyyyyyyyyy guys whyyyyyyyyyyyyyy... Tell me science hahah Next up, why working out and staying healthy isn't the same. Let's dive into SCIENCE!!!!!! ha k I'm done

[@ugenegareth9339]

I answered and said, "If I have found favor in thy sight, O Lord, show this also to thy servant: whether after death, as soon as every one of us yields up his soul, we shall be kept in rest until those times come when thou wilt renew the creation, or whether we shall be tormented at once?" 76 He answered me and said, "I will show you that also, but do not be associated with those who have shown scorn, nor number yourself among those who are tormented. 77 For you have a treasure of works laid up with the Most High; but it will not be shown to you until the last times. 78 Now, concerning death, the teaching is: When the decisive decree has gone forth from the Most High that a man shall die, as the spirit leaves the body to return again to him who gave it, first of all it adores the glory of the Most High. 79 And if it is one of those who have shown scorn and have not kept the way of the Most High, and who have despised his law, and who have hated those who fear the Most High -- 80 such spirits shall not enter into habitations, but shall immediately wander about in torments, ever grieving and sad, in seven ways. 81 The first way, because they have scorned the law of the Most High. 82 The second way, because they cannot now make a good repentance that they may live. 83 The third way, they shall see the reward laid up for those who have trusted the covenants of the Most High. 84 The fourth way, they shall consider the torment laid up for themselves in the last days. 85 The fifth way, they shall see how the habitations of the others are guarded by angels in profound quiet. 86 The sixth way, they shall see how some of them will pass over into torments. 87 The seventh way, which is worse than all the ways that have been mentioned, because they shall utterly waste away in confusion and be consumed with shame, and shall wither with fear at seeing the glory of the Most High before whom they sinned while they were alive, and before whom they are to be judged in the last times. 88 "Now this is the order of those who have kept the ways of the Most High, when they shall be separated from their mortal body. 89 During the time that they lived in it, they laboriously served the Most High, and withstood danger every hour, that they might keep the law of the Lawgiver perfectly. 90 Therefore this is the teaching concerning them: 91 First of all, they shall see with great joy the glory of him who receives them, for they shall have rest in seven orders. 92 The first order, because they have striven with great effort to overcome the evil thought which was formed with them, that it might not lead them astray from life into death. 93 The second order, because they see the perplexity in which the souls of the unrighteous wander, and the punishment that awaits them. 94 The third order, they see the witness which he who formed them bears concerning them, that while they were alive they kept the law which was given them in trust. 95 The fourth order, they understand the rest which they now enjoy, being gathered into their chambers and guarded by angels in profound quiet, and the glory which awaits them in the last days. 96 The fifth order, they rejoice that they have now escaped what is corruptible, and shall inherit what is to come; and besides they see the straits and toil from which they have been delivered, and the spacious liberty which they are to receive and enjoy in immortality. 97 The sixth order, when it is shown to them how their face is to shine like the sun, and how they are to be made like the light of the stars, being incorruptible from then on. 98 The seventh order, which is greater than all that have been mentioned, because they shall rejoice with boldness, and shall be confident without confusion, and shall be glad without fear, for they hasten to behold the face of him whom they served in life and from whom they are to receive their reward when glorified. 99 This is the order of the souls of the righteous, as henceforth is announced; and the aforesaid are the ways of torment which those who would not give heed shall suffer hereafter." 100 I answered and said, "Will time therefore be given to the souls, after they have been separated from the bodies, to see what you have described to me?" 101 He said to me, "They shall have freedom for seven days, so that during these seven days they may see the things of which you have been told, and afterwards they shall be gathered in their habitations." 102 I answered and said, "If I have found favor in thy sight, show further to me, thy servant, whether on the day of judgment the righteous will be able to intercede for the unrighteous or to entreat the Most High for them, 103 fathers for sons or sons for parents, brothers for brothers, relatives for their kinsmen, or friends for those who are most dear." 104 He answered me and said, "Since you have found favor in my sight, I will show you this also. The day of judgment is decisive and displays to all the seal of truth. Just as now a father does not send his son, or a son his father, or a master his servant, or a friend his dearest friend, to be ill or sleep or eat or be healed in his stead, 105 so no one shall ever pray for another on that day, neither shall any one lay a burden on another; for then every one shall bear his own righteousness and unrighteousness." .....2 Esdras 7:75 ////////////

[@milanvujcich]

Now this would be great if we actually knew what our maintenance calories are. I've been training for years and I still don't know

[@berndstromberg1424]

This is why you should do what he said in the end of Vid: step on a scale daily and look in the mirror what is changing around your Belly. Then adapt your calorie intake to the results you see

[@milanvujcich]

@@berndstromberg1424 But I just keep increasing my calories and my weight and composition somehow stays the exact same. Maintaining at 3000, maintaining at 4000

[@nathanthegreat28]

Counting calories I'd tedious daily that's why what I see my brother who has a body builder physique do is he'd just eat and watch if he gaining fat

[@nathanthegreat28]

Adjust over time and soon yud be able tell how much body needs to bulk cut and maintain just based on what it tells you and how look just need Mae sure not to lie to yourself about your bodies changes by telling self stuff ie not gaining too much fat and stuff

[@josha8737]

Perma bulk gang

[@linkbrah]

Wouldn't it be better, if you are an intermediate lifter to "Maingain 10 to 15%" and slowly put on muscle?

[@victorpagoulatos3184]

for me at least i cant see any progress without having a caloric surplus and i wasted a crap ton of time to fiigure that out