How To Bulk & Cut To Build Muscle & Lose Fat | Mind Pump 2287

00:00 The myths surrounding bulking and cutting.
01:56 Who does this episode apply to?
02:42 Defining bulking and cutting.
04:12 Bodybuilding 101: How to Bulk and Cut to Get to Your Current Goal (Avoid Mistakes).
06:07 #1 - Calorie surplus vs deficit (how to find maintenance).
20:11 #2 - Training strategies around bulking and cutting.
25:54 #3 - Mental hurdles with bulking and cutting.
33:46 #4 - When to stop the bulk or cut.
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[@blakewithrow1560]

I love when you guys reinforce the positive aspects of doing things slow. The mental part is by far the hardest.

[@Boostisablast]

Was bragging to my nephew about getting bigger on paper. After that he kept asking if I worked out today, and if I haven’t yet I’d say I’m getting there and make my way to the gym in our basement haha. He’s the reason I keep going because I don’t want him to see a failure. He lives with me so it’s the perfect accountability partner. He even joins in now sometimes 💪🏻

[@georgeacosta7776]

I've been on mounjaro for 18 months. Lost 170lbs. HW 480lbs CW 310lbs. I was eating 2200 calories with 250g protein. I started eating more calories to 3000 for 3 weeks and feel stronger and better. I strength training for 1 hour 5 days a week n walk 20 min 7 days a week.

[@deborahbaca1345]

Do you eat even when not hungry?

[@user-yp9wt2md2n]

LETS GOOOO!!!!!

[@simondunne5362]

You've done the right thing increasing your calories. At your weight your body will definitely use these calories and not for fat gain. Well done

[@georgeacosta7776]

@deborahbaca1345 no I just eat my protein first then my other food. If I can't finish my plate I ate all my protein

[@leannebahuaudbradley569]

What an important conversation! I finally understand this at 40. I wish I knew this in my 20s- I spent decades constantly in a cut, under eating and focusing on the calorie burn. My body did not change. I remained skinny fat and injured. I discovered you guys during the lockdown. I listened, and once the gyms reopened I was ready to take a leap of faith. I started with Starting Strength, moved to Anabolic, focused on protein and increased my calories from 1200-1400 to over 2200. My body transformed, it felt effortless! I am now able to maintain my physique without cardio, only weight training. I haven’t felt the need to cut, but going to use this advice this spring for my first real cut. I am forever grateful 🙏🏻❤️

[@sari131]

Sometimes. I think where I was 7 years ago and compare to the life I have now And realize I’m a completely different person. Heroin and meth quickly destroyed my body and slowly but surely, consuming all this information is helping me to build my mind and body in ways I couldn’t even imagine back then. Thank you.

[@camrynzamora2571]

I live in the Middle East, and I stumbled upon you guys about two months ago. I've been binge-watching episodes ever since. I have four kids, and I'm over 40, and I just started your MAPS Anabolic. I appreciate this episode because I'm trying to figure out what I'm supposed to be doing. My main priority is gaining muscle, not necessarily for appearance, but I want to be able to keep up with kids and life. I do have bodyfat to lose, so I wouldn't mind losing that as well. I'm trying to process the concepts of bulking and cutting (which are new for me) in order to apply them to myself. Thank you guys for the wealth of information. You're definitely the most realistic and pragmatic health and fitness podcast I've ever come across.

[@robbydouglas285]

This is exactly what I needed right now! As a new father, your podcast is what I listen to for not just fitness, but life advice. You guys are the best! Thank you for all you do!!

[@chezzanna]

I so need this now. I am still rebuilding my strength after a severe iron deficiency and I need to lose the belly fat I gained!!!

[@gonzalezfamily5856]

I have been listening for 2 month now and I think this is an awesome podcast my favorite now. I've lost 35lbs in 3 month and I'm trying to learn how to bulk and cut. I'm trying to learn what to eat and do to accomplish my goals. I'm 43 years old and I've learned alot from watching this podcast. Thank you guys.

[@ShanitaMontgomery]

❤❤yes let's go.. Your advice is so treasured ..you guys truly change lives. 34 year old mommy or 4 trying to be as healthy as can be. Thank you for all you all do❤❤

[@samdunkksu2b129]

I do the opposite Adam talks about in terms of “covering up”. I don’t wanna hide anything. If I wanna be confident and be my true self regardless of my body insecurities, I wanna be ok seeing in myself, whether I think I look pumped and strong, or if I think I look weak and small. I just focus on what I’m lifting in the gym

[@katsfoilhat2963]

I am studying this now. And this podcast is gold. Saved.👍🏻👍🏻

[@marcelinojohnson6383]

Being new to lifting for definition MAPS Aesthetic changed my life however, the bulking and cutting thing always confused me. Thank you so much for this episode. Pure Gold!

[@MindPumpShow]

@marcelinojohnson6383 Winner! Please email: [e-mail] with a screenshot of your youtube username, winning episode number, and the email address you would like the program under and we will get you hooked up!

[@MementoVivere.]

Thank y'all for encouraging me to get back to my goal of being a personal trainer. I am striving to have this much positive impact on someone's life 🙏🏽

[@eddiemustangem]

Perfect topic for me!! Cutting and Muscle building!!

[@lovefirst5956]

You guys have been so consistent for years and I love ya'll for that. I've been using this info you guys provide and it's life changing! Thank you!!

[@smileyalwaysready]

Mind Pump Let’s Go 💪🏾💪🏾

[@TeamNoFlyZone]

Great episode! This will one that gets referred to often for me when pointing people in the right direction! 👊

[@vbelt001]

Noticed that I’m also covering myself because I don’t want to see the gains till they are truly there lol wow!!

[@ericb3405]

Very helpful to hear a bulk can be challenging. Been a month, and I'm looking forward to cutting back, lol. Never thought I'd say that.

[@abihfritz]

Thank you guys so much for all the free content you put out! I have learned SO much and really look forward to your content!!

[@chrisparrish55]

Did maps aesthetic last year! Trying to bulk up now. I listen to these streams every night as I fall asleep. I appreciate the knowledge!

[@josephregel1]

Great show guys. Thanks for all your help!

[@ryandeffley7652]

Due to consistent training for over 25 years and being very active, I can cut on close to 4K cals per day. 1) I squeeze portions a bit across everything I consume to free up 300-500 cals daily through food reduction. 2) I add an extra 3-5K steps per day to my count, so NEAT is higher. 3) Instead of three full body lifts per week, I spread the same volume over six days per week with three upper and three lower to add more daily activity. This also makes recovery easier on a cut since it's less overall volume per workout.

[@josiepatla2164]

Thank you for making the bulk/cut process easier to understand!

[@kyle.plattner]

Incredibly helpful! I was literally just wondering how to approach a cut and so this episode is so timely! Huge thanks! You guys are the best.

[@RBW8774]

Thanks guys!!!❤

[@aelbm09]

Thanks Justin for adding in the part about activity- that's always been something I've fought with!

[@adamthefitzen]

I ALWAYS tried to just eat as much as I could when I was in my late teens because I didn't quite understand protein and the foods that supplied it. Thanks to you guys I've figured out a lot of how to focus on GOOD proteins and eating what's right for me. Thanks MP!

[@marksmall8344]

Great content as always. I’ve just started training again and this video is what I needed

[@dannelson7573]

Thanks for all the great information!

[@christian_heine]

I have been back in the gym consistently for the last two months. Before this it had been 2 years. I had not realized how much my body had changed over the last two years, because my body weight remained about the same (plus 5-10 lbs), except what muscle I had disappeared, and fat replaced it. "Skinny fat" is how I would describe myself. I have noticed visual improvements since going back to the gym. My biggest challenge still is finding an effective way of building muscle, while trying to lose weight/body fat. Finding foods that are healthy and filling is my issue, to hit my protein goals.

[@NoahWilson8108]

The best information out there. Practical useful no bs truth. Thank you Adam, Sal, Justin and Doug

[@Clbryn]

Great content, continue to keep the work up guys!

[@jessamystic]

You guys are always so helpful 🙌

[@chrisheinzman4992]

Keep up the positive advice you guys are making a huge difference in people’s lives

[@kimwilliams292]

Your shows have helped me overcome the decades long need to cut really fast, which never ended well for me

[@Gainswithgator]

Great episode! This perfectly describes how people think. Thanks for going into details guys. Yall keep up the amazing work! 💪🏽

[@madisonjohnson9059]

Such a great episode!! Thank you guys for sharing

[@alexishawthorne]

Love this. My longer rest periods starts next week. 💪

[@Shelbyfagan]

there can never be enough info on this I feel like!!! 🙌🏼🙌🏼

[@aleksandrap7336]

Doing bulk now and for cut I plan go implement what you just said, I think that is why I haven't done so good in cut before, overtraining! Such beneficial episode. Thank you!

[@christalthegr8]

So much great info.. right on, guys.

[@barbarawanta3658]

Thank you so much for this info. So helpful! I was struggling with my bulk and most of it was mentally gaining fat and not feeling comfortable in my body. Now I can approach it in a healthier, mentally especially, way. Love all your talks with so much knowledge and expertise.

[@mikeg6niner]

This was such a great episode! So much great information and personal experience with knowledge.

[@2ndstreetmarvel]

💪🏿Only been watching for a few months, but I really enjoy this podcast!💪🏿

[@GeoffreySnider]

This is a topic I greatly struggle with. I want to put on muscle but when I attempt a bulk I quickly get discouraged when I see the scale jumping up, and I start a cut, but then I see that I'm too skinny and let the cycle continue. Body dismorphia is a pain in the ass, buy with you guys I'm working to calm myself down and trust the process and strategies you guys talk about

[@rebeccamcgarr7460]

I can’t wait to trust the process, and switch up my programming with you guys! Anabolic advanced sounds like a dream.

[@rossfarmer2472]

I’ve bulked a little too hard and I’m on the cut now. Tough process, to get it right but this helps! Thanks 🙏

[@Izabela79]

I started to listen to you guys in January and there is so much information. You guys make it so easy to understand and follow. And you are ci and funny. I am Listening to your Channel whenever I drive or have some me time. Haven't tried your workout program yet. Looking forward to it thou ❤

[@claymonaro68]

I was going to make a joke about being in a bulk for 45 years until Sal explains what a bulk is, so i have been undisciplined, that stops now. Thanks for the message guys

[@jackiedeleon7890]

The knowledge and guidance you guys set us up with is unbelievable and truly appreciated. Can’t freakin wait to go from my bulk to a cut! 💪🏼 the information you guys share has transformed me to feel wiser and become more patient in my fitness journey.

[@rideblades007]

After working out for 2+ years main-gaining I already have my dream physique…. and it’s only getting better.

[@marcmcphee]

Mindpump got me from a jelly bean shaped 268 pound dude to a currently 205 pound dude (5’9”) that is in the best shape of my life…building significant muscle and the strongest I have ever been. I’m currently 39 (turning 40 this summer) and blowing by dudes 15 years younger than me. I absolutely love it. Thanks for the advice and your experiences have helped me immensely. 💪💪💪🏋️‍♀️🏋️‍♀️🏋️‍♀️❤️

[@lionemporor]

do you mind sharing what you did? Im similar height and weight to you at 270. Id appreciate any details you can give me

[@marcmcphee]

@@lionemporor I do cardio daily and I strength train 5 times per week. I focus on sufficient protein and lots of fruits/veggies. I tend to stay away from processed foods as much as possible (I do have the occasional treat). Slow and steady progress is key!

[@lionemporor]

@@marcmcphee what type of cardio? for how long? Do you do cardio after weights or before? Theres a lot of confusing info out there, so Id rather ask someone who has actually done it

[@marcmcphee]

@@lionemporor I do 25 minutes of cardio on a bike (low intensity) when I get up. I’ll strength train later in the day (after getting a meal or two in me)…it has worked for me for the last 5 years like a charm. I’ve been dabbling in some strongman fun recently too. It’s all about the journey! I’m usually 2-3 hours in between cardio and strength training.

[@lionemporor]

@@marcmcphee thanks man I’m gonna start doing this.

[@libbyhatchel5382]

This episode was exactly what I needed to hear. Man that mental game is a mind f.

[@parmbaraich7519]

Great episode! Would love a show where you go over your programming for the ultimate physique. Who should do rgb bundle followed by split and Ped? or who should do strong and powerlifter?

[@SayLorGG]

This video was very helpfull for me as i am obese around 35% bodyfat . I am doing reverse dieting with 200g of protrin maintenance calories around 2800 and only whole foods i manage to lose 12 kg for 2 month and gain a tone of muscle. Thanks a lot for the free infos !

[@39gkastor]

Possibly my favorite episode.

[@djalfredstein1049]

I am a new subscriber and been watching all your videos in the past month. I’ve just started the Reverse dieting and ready to hit the gym as a 319lb man. It wiuld be an honour to speak with you guys after years of dieting.

[@nicolehalverson5225]

Oh my dream...have Adam as a coach! Great message guys!

[@bthennis]

This is great information as there is so much out there that seems correct but isn’t. Thank you!

[@brittanyjuric7445]

Thank you for yet another great informative video. I have been listening to you guys for 3 weeks straight such awesome information. And hitting 160g of protein daily because of you's!! Thank you !!

[@sabrinamarie3094]

Need to get my summer body, great episode

[@ethanmaclean5733]

Great video! I've been struggling a bit with cutting but you guys really help so much. Great fitness advise as always. I love watching and learning about all these fitness topics, but also the other topics you guys discuss. I hope you guys have a great day, and God bless you all.

[@ethanmaclean5733]

Btw, I really just haven't been trying hard enough or haven't been as consistent with my diet and training, but for the most part I know everything I need too, to get into shape. Learning a lot of it from mind pump. And thank you for all the free no bs information.

[@Carbsforgains]

Sweet! My kinda topic!

[@nicholasmartinez6043]

You guys are amazing. As a new trainer I’ve constantly asked my myself what would the mind pump guys do? I’ve used a lot of the maps prime and prime pro on nearly all my clients and every time I’ve been able to show them something no other trainer has shown them. Thank you

[@ThePortela86]

MIND PUMP Bros! 💪🏽

[@justingriffin7127]

I think I've hit a bit of a loss plateau, so probably time to start w/a bit of a bulk. Thanks for the help understanding what seems like it should be so simple.

[@jbnation4011]

I love this channel

[@Camposchris727]

Could’ve made this episode an hour longer! Still love it tho haha

[@user-bs5ez8qr3u]

Thank you for inspiring this cardio bunny to lift weights

[@user-mv2yh6vq3b]

Enjoying the content

[@zeroflaw]

Tracking calories is my weakness.. never been good at it. Going to try an app and see how it goes from here. Thanks for all the great info in this episode

[@StevenPinkney-fm5ut]

Guys guys guys please stop talking about food, your killing me right now😅 I'm on a cut, and it's 8:15 am in the uk right now, and im not going to eat until 10:30. Shit I'm just going to pauls the show until I've eaten. 😢😢 Love the show guys keep doing what you do.

[@pranaysharma535]

Ive bought MAPS Anabolic and im on phase 3 , it has been phenomenal ive gained a lot of strength not forgetting density as well it would be awesome to win MAPS Anabolic advanced.

[@ImHandlingIt]

8:45 protein is appetite suppressing. Until Adam starts talking and says that it promoted him to be hungrier sooner and Sal says it's because he was prioritizing his protein. These seem contradictory. Please clarify.

[@diana06111]

What if you can’t figure out your maintenance calories because you’ve always been on some diets? How to best find out and go on a cut or bulk?

[@Two_Names]

I've thought about the mental bit and I really think this is tightly tied to age and life experiences. Starting my weight-loss-turned-muscle-gain journey in my late 30s with no prior background in weight lifting, I went into this with maybe more education and self awareness than someone on their teens or 20s that may not have seen changes in their body or hit points in their life where life forced them to modify exercises because of accumulated injuries. Bulking intentionally for the first time in my life, tracking everything, be diligent with my resistance training and I *know* at least some of the weight gain will be fat... And that's okay. As long as my performance and recovery are good and progressive overload keeps happening, I'm at peace with a little extra pudge because I've acknowledged the long game. Stay the course, get stronger, ride the wave of the easier gains, and know that in a couple months I can do a month long cut + maintenance lifting before continuing the journey towards more strength and muscle. I don't think a teen or 20s me could go into this process with the peace of mind I have now.

[@SkyeMelodyy]

I've been working on a bulk to get my metabolism boosted again. 2 weeks in so far and my weight is steady so far. My lifts feel so much better and stable already. Thank you for the tips on the protein. Im f my target on mostly whole foods but damn doesn't that fill me and i gotta play with things to hit the calories.

[@artbylynnnorris]

On the last phase of maps 40, loving I can push and drag 90kg on the sledge on the highest resistance, something I'd have been too intimidated to touch before, I've found the food part challenging especially as the scale hasn't moved, but I'm trusting your process!

[@michaelmulligan4300]

Gooooooood timing, just about to start a cut 💪

[@vbelt001]

Video on the art of carving tje body fat would be awesome 😏

[@LovingSoul61]

Can you please make a video on how to healthily gain body fat to underweight people with hormone issues as mentioned in the beginning?

[@Sweet_T316]

BOOM! IT'S MIND PUMP TIME! 🧠💪🥩

[@jolarocknrolla6015]

ok, a 101 class is where i'm at!

[@michaelschiller9570]

I need to get better with cutting... bulking I'm fine though.. don't worry about that. Lol. Good luck on the giveaway everyone... happy gains.

[@peterweeden6203]

I dont understand why you guys ignore Dr Tim Noakes information about how the body readily prefers the oxidation of fats over carbohydrates in max VO2. Many studies have proven that muscle exhaustion is depletion of blood glucose, not muscle glycogen depletion. The body does oxidise fat as easily for muscle function as glucose oxidisation. In fact, studies show that fat oxidisation is norm for muscle function, in particular at high intensity function. People that report loss of energy when performing HIT training are carbohydrate adapted. Fat adapted (low carb athletes) do not not suffer loss of energy with low muscle glycogen levels.

[@sbkamara2003]

❤❤❤❤excellent educational video 📹 👏 👌 👍 🙌

[@drip369]

Idc yet I'm here to support the show!

[@adamlacasse]

Hey guys, appreciate all you do and listening daily tends to allow me to find the answers to my questions. Question I have is I am currently running anabolic, but based on when my gym opens in the morning, and the time that I have to leave for work I am finding it difficult to get a primer session in plus the full anabolic workout in especially when focusing on proper rest periods during the strength phase. I have tried to fo the work out on my lunch break as well but find that depending on my word day I may or may not have time to get the full work out in under good quality aswell. Over the last few episodes maps 15 has been referenced a lot and Adam spoke about splitting up his work outs to allow them him to get it in on a busy day. My question is can I split up the anabolic workouts into two training sessions one in the morning and one on my lunch break to allow me to get it in and in good quality? And if so what would be the best way to split the work out up or does that matter? And if I do two work outs should I do the primer session before each work out to prep the sessions? Thank you

[@dteun]

I have gained so much bulk info that the cut is evident.

[@Carbsforgains]

I was previously on a 8 month crash diet. I was 250lbs down to 155lbs with low caloric intake, intense exercise, and high protein consumption. No carbs. Unfortunately, this led to a significant drop in my testosterone levels. Went from 542 down 112. I changed my diet and incorporated carbs. My blood work was perfect however my t levels continued to drop. My doctor put me on clomid. Now I’m considering increasing my calorie intake more and bulking up to build muscle. With my testosterone so low does this make sense to be in a muscle building phase?

[@aelbm09]

What about those of us who have severely cut calories and gained weight?

[@durnhand9524]

That's pretty simple actually. Start tracking your NEAT and you'll find the issue. Essentially, turn on the step tracker on your phone and try to get above 7500 steps. Take 10 minute walks after every meal. You'll start losing the weight.

[@lanzadavid]

I have tracked sometimes and I think my maintenance is around 2500 calories. I understand that if I start increasing slowly (reverse diet) while working out, my maintenance would go up? I am still unclear on how a reverse diet works.

[@fabulouslyfit54]

Perfect timing. I’m bulking at the moment, but want to cut for summer. Not sure exactly when to start. Is March too soon? Hopefully you’ll address this in this episode. You guys are the best. Thanks for everything 🙏🏼

[@durnhand9524]

10-12 weeks is a great time frame depending on the amount you need to lose. Sometimes we'll go up to 16 weeks on a "cut" but, honestly, that's because the client took the "bulk" way too far. Essentially, they became fat and needed to lose weight. Not just cut a few percentages in bodyfat. A cut, is losing 3-5 percent in bodyfat. It is not a weight loss program to drop 50lbs.

[@fabulouslyfit54]

@@durnhand9524 thanks. I’m 23% body fat, female, and want to get to 20% hopefully it won’t take too long.

[@durnhand9524]

@@fabulouslyfit54 doing a 12 week cut is more than enough time to drop those last 3. Take things slow, and remember that those last few are always much harder than the first few. Good luck!

[@fabiennemidy3469]

Can you send me the information on the app to open a trust?

[@mkeklpse1]

What if... I've lost 90 lbs over the past year, and have another 20-ish to go. I do a three day PPL, with "trigger sessions" on my off days. I'm 5' 6", 160 lbs, and loosing 1-2 lb per week on 1400-1500 calories. Bodpod scan has me at 30% body fat. I'm in my first year of lifting and still adding reps/weight as I go along, even at the current calorie intake. Am I OK to continue like this?

[@jameslewis5493]

Curious how carnivore macros would look like with bulking, cutting while trying to stay in ketogenesis? Awesome info

[@refinethemachine]

Started listening to you guys last year and I'm grateful. I'm a little about 4 months into a lean bulk and it's the first time I feel successful. You guys just saying, "Don't just look at the scale and mirror. Are you getting stronger?" This has helped me mentally with getting over looking a little fluffy haha because I'm getting so much stronger and have way more endurance. I am up 15lbs and was aiming for 20 by the end but Gonna go until the first day of Spring and reverse out for a bit. Thanks for everything you all do! I've learned so much and it has helped me communicate better with friends, family and clients 🥸

[@p7reston777]

Currently on a cut SW 225 and CW 204 , I’m still progressing in my weight training getting stronger and adding reps. I’ve stalled at 203-204.4 lbs @ (1900 kcal) for 3 weeks diet consistent. The obvious answer is to cut my calories , however I’m still really hungry at this point. I’ve tried increasing my step count from 6k to 10k. My body fat is going down slowly weight remains the same. Should stay on course here or cut calories!??? My goal is 185 lbs but I don’t want reduce my kcal to low and only eat 1400kcals per day. Help !???