How to Gain Muscle WITHOUT Getting Fat (SIMPLE SCIENCE)

[@athleanx]

*VIEWER GIVEAWAY* - Want a copy of my popular 90 Day Beaxst PPL program? 40 lucky clickers within the first hour this video is published will win access to it! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/bulk-without-getting-fat If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

[@YourMoviesX]

Comment posted 8 secs ago and didn't win

[@jasonperry1983]

Why does the link say better next time when it is 14 seconds after it posted

[@brianpetersen4576]

It's not the first people to hit the link. It's a random amount of people during the first hour.

[@joepineapples5448]

Scam, never win!!

[@aliciaserrano9698]

Who are these 40 people 😭

[@GabrielMateusLima]

Jeff is the goat, 14/15 years being so helpful, we need him more than ever in these awful hormones era. And Jesse is an inspiration for everyone, congrats man

[@norbucso]

This comments needs to go to the top

[@massivewon]

Just posting this comment to remind Jessie that he looks great and has done an incredible job. Very happy for him and anyone else on their journey regardless of timeframe. Well done guys.

[@wonderboii69]

came back to this channel after 4 years and good to see that Jeff and Jesse are still going strong

[@N1976DL]

I started watching in 2017!

[@mikebabin4868]

Jeff you are responsible for 99% of all of the knowledge I’ve accumulated about building my physique since I was in high school back in 2010 when I first found your KZbin channel. I just want to say thank you for helping me you’ve made a huge impact on my life and now my wife’s as well. I’ve learned from you how to lift with proper form and still get workouts in despite my various injuries, and of course how to eat to gain/lose/maintain my weight. You are and always will be the GOAT 👏🏻👏🏻👏🏻

[@mikebabin4868]

P.S. Your supplements are top tier. “Muscle Stack” bundle is a great value

[@sovietninja3]

Your story is similar to mine, brother. Jeff Cavalier, our Lord and Savior of fitness. Stay shredded 💪

[@joshuarodriguez2169]

Jeff has not aged a day! This lifestyle is the fountain of YOUTH 🔥

[@mikerausch3974]

Duh

[@readinessforge]

It's all the sweet potatoes and cinnamon

[@YBlnx]

He looked old then and he still looks the same.

[@perou7367]

True, I follow him since october 2017 and he looks the same now as he did in his older videos

[@dwaynecunningham2164]

Dude has a picture in his attic that gets older and fatter.

[@LittleBpaulmuller-Owners]

1:25 12|15 3:50 Food Type 6:00 Ratio Graph 9:00 Bulk 10:55 Digestion Cost

[@b-rare]

🤢 you’re still working for free for Jeff . Have you guys went on a date yet? Fuck what life do you have to do this on every video 😂 it’s so weird lmao and then ur profile pic and account I die everytime . Like so creepy !!! That’s a good word to use to describe you. Creepy. Lmao

[@LittleBpaulmuller-Owners]

@@b-rare 🤢 you’re still bar king for free for daddy . Have daddy taken you on a walk yet? 😂

[@LittleBpaulmuller-Owners]

@b-rare 1972 yet you're still bar king for free on the internet? Has daddy taken you on a walk yet? Look in the mirror lmao, you look no different from my profile pic. Lmao

[@LittleBpaulmuller-Owners]

@b-rare 1972 yet you're still bar king for free on the internet? Has daddy taken you on a walk yet? Look in the mirror lmao, you look no different from my profile pic. Lmao

[@LittleBpaulmuller-Owners]

@b-rare 1972 yet you're still bar king for free on the internet? Has daddy taken you on a walk yet?

[@chrisge3212]

Jeff's biceps have biceps of its own.

[@CryptoChristopher]

Jeff’s face also has biceps

[@theempire00]

He is stronger than Larry Wheels for sure

[@hermesliteratus882]

@@theempire00 Pound for pound he 's definitely stronger than Larry.

[@iLLWiLLx21]

He gets a workout flexing them for the video😂😂😂😂

[@SkuNi94]

Jeffs biceps flex their biceps

[@UberHummus]

Seriously one of the best in the game. Keeps it simple enough to understand the principles, but gives a couple of quick examples.

[@N1976DL]

I just wanted stop by and say, I started watching this channel in 2017! Split up with my son’s mother and wanted to start working out with my new found spare time. Then got my two older sons hooked on working out!

[@YenCrew]

Jessie has come a long way bro. Great to see. Thanks Jeff for all your work & shared knowledge with us. We appreciate you!

[@sommojames]

how long is he training?

[@Bear2man858]

Great show. Have traveled and paid for a seat at ISSA and NSCA seminars. And learn about this very topic. It’s great that you’re putting real information here for us. And at the palm of my hand.

[@SoulSkis]

I've been following for years now and I still learn something from every video.

[@jputnam1973]

Jeff and Jesse can u do a follow up if this works for someone who is 50+. This was by far THE best informed video IMO. THANK YOU

[@WestsideCollectorCarStowage]

It may not. I'm 50 and I've lost 7 pounds slowly over the last 5 years while increasing my calories to try to compensate. I'm at 3400 calories per day at 170 pounds (5'11") versus 2900 at 177. I look very similar to Jeff, but now I'm smaller.

[@rustcohle3781]

Best thing about Jesse is he’s a great example of a natural/ normal dude who works out, rather than the constant KZbinr’s who if not juiced up, literally their job is to eat and work out.

[@EasterEdwards]

The effort on this really shows!

[@davidcbeaudoin]

Great information and insights here. I'm currently paying the piper for having too high of a surplus while being inconsistent with my workouts earlier this year. Went from 180 lbs to 200 lbs and put on way more body fat than I wanted. Got some muscle, but lost definition and the love handles are in full effect.

[@rblbatb]

Jessie - lookin great bro! Lookin jacked!! Well done.

[@49ers_red_and_gold2]

Perfect information just said 1,800 calories from a steak at a restaurant. 400 calories from a steak you made at home. It's always best to cook your own meals because you know what is in it.

[@OriginalPripp]

Lol then you include all the bearnaisesause

[@arihaviv8510]

Yeah they will coat it with clarified butter to give a nice sheen and enhance flavor. Restaurants will add and layer fat, salt and sugar to things you won't think of

[@levinpugsley9256]

Most restaurants cook with seed oils or use products with stabilizers, MSG, corn syrup and other lovely materials

[@cryptobotboi4459]

Well damn. I need to up my calories pretty significantly so I guess Applebees is gonna get my $ lol that solves that problem

[@theeagenda]

I love this video , because this is exactly what I am doing now , I have lost a ton of body fat, and now I am in the process of building back up for lean muscle mass, Cutting the excessive calories and carbs is worth it.

[@jarlwhiterun7478]

Carbs don't make a difference, you need them for energy for resistance training. Get off the anti-carb bandwagon

[@DeepHumor]

I'm early! You're a legend Jeff

[@Felipe_serhumano]

Jeff is The Grand Master of muscle

[@Crackalacking_Z]

Cutting hard is way more painful, then work out hard. I'm your cortisol level and I approve of this message.

[@elieeid5479]

As a previous guy who struggled with weight before i only found peace when i stopped counting calories Saying that it helped me in the beginning for being educated about food. Thanks for the content

[@TheMOlague]

This is very sound nutrition advice, which is rare for the world of fitness influencers.

[@blvarin]

The before thumbnail looks so good !

[@TheKisj]

Right? Now he still looks good, but not "healthy"

[@sidewinder2057]

Here after the thumbnail change 😂

[@GaspeRhodes]

100% agree

[@Grero]

@@sidewinder2057 Me too.

[@DropeVougher]

I'm expert in gettin' fat without gaining muscle and no one interviews me

[@leskarcz3094]

😂

[@TheBdmack00]

😂

[@hadavisjr]

This is good info. At the same time, gaining muscle and getting strong are not necessarily the same thing. Some folk want the shred, others want to be beastly strong, and still others want a hybrid construct. You have to do what will accomplish your goals.

[@amberlynnzuniga1452]

Hey Jeff & Jessie. Thank you all so much for the helpful videos. Will it make any sort of difference during this process when we are intermittent fasting Monday through Sunday? Let's say for example that our fast is anywhere from 12 hours minimum and 18 hours maximum, depending on if the person just doesn't feel hungry. ... Thank you! Have a stellar week ya'll!

[@radiantkratos5562]

This was one of the most educational videos I’ve ever seen for diet

[@kwstasknd385]

We need a continuation of the BULLETPROOF workout series!

[@akapabs108]

Jesse added an extra 200 calories of gummy bears to bulk up.

[@Iconic3509]

lol, that’s what ? 5 or 6 of them

[@mikecarpenter3819]

HaHa Jessie's reaction to "eating out a lot" at 3:20 classic.. Thanks Jeff for the many hours I've spent learning from you!

[@Nudel-nc1cp]

This channel is gold 👌💰

[@LatimusChadimus]

This 12/15 rule is pretty awesome

[@THEVikingShaman]

At my heaviest and I'll be honest, fatest. I was just under 300 lbs, which was a wakeup call, and that was at the start of 2019. Between mid January 2019 to the end of October that year, I managed to shed somewhere around 44-55 lbs, pretty much just from exercise alone. Then I got the flu twice in the span of a single month, which took a lot out of me, then the pandemic hit, along with a few other things that happened, and I gained back maybe 20 lbs of that weight. Since joining a gym back in March this year, I've gotten my weight down to about 211 lbs, I keep going down and setting new personal bests for myself while working out. I'm maybe 10-15 lbs away from hitting my weight goal for this year, I keep hearing people mention how much thinner/fit I look, I've been getting more and more smiles and glances from the women at my gym (and women in general). And more than a fair bit of that is because of a lot of the science and techniques you guys talk about in your videos, so I would just like to say THANK YOU.

[@adolpholiverbush5867]

Exactly the upload I needed.

[@cryptobotboi4459]

Same. This was right on time. Good luck in your work

[@CharlieTimm]

Hi Jeff, wondering if you could do a video on what gym equipment to buy if you're starting a home gym and also what do you think about hand grippers. Thanks

[@iulianturlica5385]

Start small (but start)! Get a pull-up/dip station and start hitting that like it owes you money 👊

[@RichardThomas-lu6ej]

Another great video. Thanks for sharing!

[@jeffersoncosgrove1910]

Jeff, does age factor in at all? I was a skinny framed guy who's added some v frame, muscle wise. Somewhere after 50 I suddenly struggled to remain semi lean (now 55). Lifting weights 3-4 times a week, brisk walking but still tougher than ever. I will definitely play with this baseline. So tired of the unmovable spare tire.

[@JanaTernonva-m5x]

Finally, another upload from you!

[@tommymack3210]

Bots

[@Just_Call_Me_Tim]

Hell yeah, Jesse! Great work, man!

[@wojciechpasternak5265]

Jeff can you provide the stats for deficit -100, -300, -500?

[@Lostsummernight]

So I have a question... say you are in a 100-calorie surplus, but you prioritize protein so that you're taking in, say, 1 to 1.2 grams of protein per pound of body weight, a higher surplus is implying that carbs and fats build even more muscle, right... because you're getting close to, if not the max protein already that your body can utilize for protein synthesis... clearly, I'm missing something... any help would be much appreciated!

[@LittleBpaulmuller-Owners]

The more protein you consume the more muscle you build, after 1.2 the benefit isn't as steep as 0.8-1.2 but you still get more

[@oolala53]

@@LittleBpaulmuller-Owners you mean, combined with the resistance work.

[@marcomongke3116]

Would doing increased cardio and calorie cut to get thin first and then try to build muscle after, be a better or worse idea? How so?

[@oolala53]

Whether you are trying to lose fat or not, do resistance work. Either preserves or build muscle. Do aerobic activity for your heart, but it actually makes your body more efficient so it basically lowers your metabolism slightly.

[@m444ss]

I'm so happy you guys posted this video!

[@HighwayHomies]

This was amazing info! Great video guys!!!

[@clevelandaeromotive]

Excellent video. I know you don’t claim to be a “dietician” but, the benefit of eating whole grains and the much higher thermic effect should not go without mentioning. For the purposes of this video though, you got the job done nicely.

[@fransinigiraldo4695]

In Spanish we say: “eres un crack”. Meaning you are the top, the best. Thank you for sharing your wisdom w all. Girl in Cali(fornia)who follows you religiously 🙌🏽💪🏼🙏🏼

[@KOOIJBOY]

That new before and after thumbnail of Jessie looks amazing, insane transformation bro!

[@davidzetton]

Hello I am a person who recently just got a workout trying to get abs but I wanted to know what I should do if I have no equipment and not much knowledge on what to do thanks!

[@AraeKeng]

Hi. Perfect shoulder workout. What is the best? Bending over to do rear deltoids. What about adjustment of cable machine to shoulder height and use it like a reverse peck deck. What is the best ?

[@SPIKE-0000]

I'd have to say I'm spot-on at this moment in time then, at 170lbs with clearly visible abs....

[@LaNguyenBTong]

This is how I become immune to carbs craving. Over the course of 2 years, I reduced one bit amount of carbs every 2 months. Now, I only eat vegetables, fruits and meats.

[@David-u2b5p]

What happened to your muscle on the keto diet ?

[@LaNguyenBTong]

@@David-u2b5p it's up to your exercise routines. If you prioritize cardio over resistant training, you will lose fat and muscle (assuming you're overweight). If you do resistant training often, you don't have to worry about losing any. You might gain more, it depends on how hard you push and how much meat you consume.

[@sandgroper2037]

another video where jeff''s incredible biceps are the highlight 💪💪💪💪💪💪💪💪💪💪💪💪

[@jen6662]

This was a great video! Super helpful!

[@iham1313]

i might have missed it, but: on what sort of time frame did you calculate the lbs gained based on the 100, 300 and 500 surplus kcal? weeks, months, years?

[@humbertoramirez315]

Can you build muscle while in a caloric deficit? I may be wrong, but I think I saw a video where Jeff mentioned that you can gain muscle while being in caloric deficit and high protein diet.

[@footballlegend7531]

I’m probably a bit leaner than Jeff genetically but the way he does it does work. I’ve never bulked and cut. Genetics and daily cardio does give you a bit more slack though. Most who bulk, you wouldn’t even know work out

[@fulstaak]

I'm in a body recomposition phase. I lost 40lbs this summer. 30-ish down to reach my goals, for being fit and see what I need to change in my nutrition and workout routine. I'm at a 800-1000 daily caloric deficit. But I am still gaining muscle mass. I work out 7x a week, including 1 active recovery day. Protein intake is on target (about 1g/1lb). So it's possible to gain some muscle mass even when in caloric deficit. But, when I reach my target, let's say 170lbs, lean and all, do I absolutely need to be in caloric surplus to keep on growing muscle mass? Or can I break even?

[@i5usko]

Lol, Jeff looks shredded in the before pic too. He is a my goal body fat in the before and calls it being fat. You don't need to be sub 10% to be in shape and look good Jeff.

[@SixWinsStudios]

Fantastic video - just what I was looking for 👍

[@maxrelton5554]

Jeff can you release some sport specific workout videos. Such as performance enhancing exercises for football (soccer), rugby etc

[@Synophic]

Jeff: I wanna keep this simple. Jeff: Jessie, get out the calculator.

[@dimcha31]

Джефф хотел тебя поблагодарить. Мне 54. 5 лет назад стал искать упражнения для плеча (травме было лет 5-6), спины(сколиоз, раза два в год боль была такая что не мог дышать), коленей (травма на волейболе). Наткнулся на твои тренеровки. Выписал то что понравилось. Занимаюсь дома-гантели, гири, турник, резинки. За 5 лет спина не разу не болела, подтягивания довёл с 3(плечо болело) до 15.сбросил 5 кг. Отжимания до 70 довёл. На волейболе без проблем прыгаю, бью и ничего не болит. Очень рад что нашёл тебя. Спасибо огромное за твою работу. Дмитрий. Россия

[@Isaac-we2ks]

Awesome and inspiring

[@rippingmyheartwassoeasy]

The information breakdown in this video and the easy to follow explanation is greatly appreciated. I love these unique and knowledge expanding videos. Thank you!

[@InstruMentalHospital]

What if you’re incorporating daily cardio? I’ve never heard a concrete argument on whether you should eat back calories burnt on a treadmill, particularly if you’re chasing a lean bulk.

[@jackthehustlerkid]

As usual, one of the best explanations on the topic..❤❤.. athlean x for the win

[@BensSoZen]

HAHAH love the changing of thumbnail from Jeff to Jesse

[@nickx1754]

Quality stuff. Thanks, Jeff!!

[@danielnator123456]

Damn, that was very well explained. Thanks for that.

[@retro61]

Another great, straightforward & interesting information dump. One question, when you say there is a metabolic cost of digesting Protein does this apply equally for a whey protein shake Vs an animal protein source? Or is the difference negligible & thus can be ignored?

[@Krip_Creator]

Very helpful and presented in the typical Jeff-No-BS way 💪

[@BrandonCope-k5z]

Have any tips on how to break down your calories? Like how many grams of protein compared to Carbs & Fat. to equal the amount of calories trying to eat??

[@fringehouse]

I think I’ve been successfully going on a decent lean bulk. Don’t measure my calories because I’m lazy (shame on me) but over the past 3 months since I started lifting again I went from 136 to 146lbs (@5’7) with noticeable visual improvement and no noticeable fat increase that I can tell. have been eating mainly rice, ground beef, chicken thigh, with various vegetables like zucchini and sweet potatoes

[@bryanhenn3223]

The calorie calculator you used at the beginning of the video how do you use that for somebody that is considered obese.

[@ultimatedarktriforce]

Use your goal body weight instead

[@craigg9975]

Jessie looks great! Keep it up.

[@renaissancesuperman1018]

Let’s go, Jessie! Great progress!

[@jpwilsnach3275]

Is Lu Raises good?

[@almog3875]

Thank you for this information!

[@cryptobotboi4459]

So, if I’m a 140lb hardgainer, crazy lean already and started working out 3 days per week on a 5x5 with the big 6, would it be worth it to increase up to the 500 calories surplus because with “newbie gains” the muscle to fat ratio could be better than the 50/50? I build houses for a living and am super active I just don’t eat enough to ever gain anything.

[@Averagedudz]

Whenever I do a bicep curl, I feel a pop in my wrist. Is this something I should be worried about? Is it a phantom pain or do I just push through the pain?

[@nawdog187]

Great information sirs!! Thank you!!

[@m.martin7216]

Your thoughts on a vegetarian building Muscle. What’s the best way to do it?

[@claudiow1129]

Giving up from being vegetarian

[@LatimusChadimus]

Yes. Many people have discussed this. High protein with low carb (I didn't say no carb) is always your best bet

[@deebee4575]

I cannot disagree.

[@LatimusChadimus]

@deebee4575 I appreciate your candor

[@LatimusChadimus]

@@deebee4575 I appreciate your candor

[@oolala53]

Different people consider different amounts of carb low-carb. What’s your definition?

[@TheAnimator-t8t]

Hey Jeff I am 12 and have been watching your videos for awhile and have been working out and trying to diet perfectly. I also play hockey and would like to learn about diet and workouts that I should do for my age. Please and thank you if you can make a video.

[@Exposetheluciferianagenda]

Amazing job Jessie 👏🏼

[@GerenaJonathan]

Most informative video I have ever seen on calorie intake....

[@davold0]

Jeff's biceps are crazy big !!

[@SniperscarbiterGames]

Yo how you doing jessie? Praying for you both! God bless!

[@LightandJoyDesigns]

Great clear advice. Thx

[@umadbro4493]

do the food labels account for the thermic effect? when i eat 1500 calories of protein are the net calories 1000 because i burnt 500 while digesting 1500? thats amazing !

[@Jesusfreak-m3x]

How about how to gain strength while loosing ten more pounds. I am a t 25% body fat and only want to get between 12% and 18% which is a healthy lever, not athletic, I am 5'9" 175lb and the doctor wants me at 165lb and i am 73 years old and I want to get stronger. I am on a carnivore diet for the last year and have lost 40lb.

[@shinlawarrior]

Jessie you silence those keyboard warriors! 3 mos...psh they're just drinking the hatorade. I've watched your progress since the pandemic, killing it bruv 🔪

[@ericanderson7319]

I really appreciate you all putting content on KZbin. I would recommend that anyone should join your program. I haven’t for a couple reasons that actually have nothing to do with you. If I could feasibly circumvent those couple hangups, I would absolutely join for Many reasons.

[@TestTest-tp2bz]

How much muscle per week is a slow gain? 1lb or half or 2...

[@martinmbeja]

Hello Athleanx,what are the basic equipment that I need for my home gym?

[@hansgruber788]

dumbells, gym bands, pull up bar. These three got me through lockdown mate. But ngl, you in all likelihood will see much better results if you join even the cheapest gym

[@AJourneyOfYourSoul]

The lean bulk does work, but it takes 3-4x as long, although you will look lean the entire time. The strength progression is also much slower. You have to be completely locked into the routine, not anticipate the results and have zero expectations of getting real big. It is the only way you can maintain the needed patience and have fun doing it. TBH, I think it works better for older guys who aren't going to put on a ton of muscle anyway, and just remaining fit is a great goal that can keep you in the zone. If you are young, take advantage of your youth, bulk and put on maximum muscle.

[@Roaming_Realms2B]

Do you have programs for women for losing weight?

[@mytelevisionisdead]

Ayo Jessie, you are a f*ck*ng inspiration man! I think your transformation is fantastic - and it's all natural 💪 going down a similar path myself, and this motivates me!