Summary of How To Bulk Like A Pro (Using Science)

Key Strategies for Effective Bulking:

• Caloric Surplus:
  • To bulk effectively, consume more calories than you expend, aiming for a caloric surplus of 5-10%.
  • Monitor weight gain; aim for 1-2% of body weight per month if you're a beginner, and 0.5-1% if you're more experienced.
• Diet Composition:
  • Protein Intake: Consume 0.7 to 1g of protein per pound of body weight.
  • Fat Intake: Maintain dietary fat at 20-30% of total calories to support testosterone levels without excessive fat gain.
  • Carbohydrates: Fill remaining caloric needs with carbohydrates after ensuring protein and fat targets are met.
• Meal Planning:
  • Structure meals to include a balance of protein, fats, and carbohydrates. Incorporate flexibility in food choices while tracking macros.

Training Recommendations:

• Training Consistency:
  • Maintain a training schedule of at least 3-5 days per week. Focus on proper technique and intensity.
• Volume Adjustments:
  • Beginners should focus on basic exercises; intermediates can increase volume (8-15 sets per muscle per week), and advanced lifters may specialize by increasing volume for specific muscles.
• Cardio:
  • Incorporate moderate cardio sessions (2-3 times a week) to maintain cardiovascular health and improve workout performance.

Supplementation:

• Basic Supplements:
  • Creatine (5g daily), Protein Powder as needed, and caffeine (200mg before workouts).
• Health Supplements:
  • Fish Oil (for Omega-3s), Magnesium (for testosterone and sleep), and Vitamin D (if sunlight exposure is low).

Tools and Resources:

• Macro Factor App:
  • Utilize the Macro Factor App for tracking nutrition and adjusting caloric intake based on metabolism, akin to having a personal nutrition coach.

Conclusion:

The presenter encourages viewers to commit to a scientifically-informed bulking strategy to achieve significant muscle gains while managing fat gain effectively.

Presenters/Sources:

• Jeff (the main presenter, also a co-owner of the Macro Factor App)
• McMaster University (for case study reference)

Notable Quotes

— 00:48 — « The reality is old school dirty bulks do build muscle but they also have a problem: they cause way more fat gain than muscle gain. »

— 02:44 — « Your body doesn't really care about building muscle; your body cares about survival. »

— 05:11 — « You definitely shouldn't do the old school dirty bulking approach where you just eat as much as humanly possible. »

— 10:55 — « The idea that cardio kills your gains is based on outdated low-quality science. »

— 11:34 — « The basic advice is to take 5g of creatine per day, use protein powder as you need it, and consider taking about 200mg of caffeine before your workouts. »

Category

Wellness and Self-Improvement

Video