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Bulking and cutting is one of the most popular methods of adding muscle fast, but does it work the way you hope it would? In this video, I’m going to show you how you can actually build muscle and burn fat at the same time and significantly change the look of your body by doing so. I will also cover some of the potential pitfalls on the way to the perfect bulk and cut that could be undercutting your end result.
To start, it helps to discuss what the theory behind bulking and cutting is for putting on muscle. That discussion needs to start with a determination of what you ultimately want to look like at the end of your bulk and cut. If your goal is to wind up with nothing but pure lean muscle gain then you will have to identify that and understand that your cut is going to have to be precise and must be able to last for the duration. In other words, you will have to cut until every bit of excess body fat that you put on is no longer there, while making sure not to compromise any of the lean muscle mass you added in the process.
If on the other hand you simply want to add “size”, for lack of a better term (meaning pack on partial amounts of lean muscle and body fat) then your goals and the practicality of the process would become much simpler to adhere to. For the purposes of this video and channel however, we are assuming that the end product of your bulk and cut would be to add pure lean muscle gains without body fat hiding what you have done.
With this said, I argue that this whole process does not have to be segmented into a bulking phase and a cutting phase but rather can be achieved at once (with a significant impact on how you look and feel at the end). By being hypo caloric and maintaining a positive nitrogen balance you can definitely add muscle and burn fat at the same time, albeit at a slightly slower but much more consistent and maintainable rate.
When the longevity of your appearance and gains is what is paramount, the alternative of spending half the year fat and a few months comfortable enough with your physique to take off your shirt is not an option. When you bulk and cut at the same time you can walk around 365 days a year looking your best while steadily accruing lean muscle year over year.
The risk of bulking and then cutting is often that the adaptation to going into a sustainable hypo caloric diet becomes daunting and as soon as it cannot be maintained, the results are lost. Many people will enter into a bulk and never fully come out of it. There are many a gym filled with guys spending hours each week on cardio trying to reverse the effects of a long ago bulk gone wrong.
If instead you focused on staying slightly hypocaloric while increasing your protein intake to support positive nitrogen balance needed to keep a net protein synthesis, you would find that you could add pure lean muscle more consistently. Now, this process will be a slightly slower one than trying to force your body to grow more quickly but the end result will be more sustainable and consistent.
For a complete program that walks you through the process of eating foods you love while allowing you to lose fat if you desire while adding pure lean muscle, head to and get the ATHLEAN-X Training System. Learn to eat and train like an athlete and get gains that you can keep and proudly show off three hundred and sixty five days a year.
For more videos on bulking and cutting, diet and how to get ripped and build muscle at the same time, be sure to subscribe to our channel here on youtube at
46 comments
First I don’t bullshit you. Best line to start with
God it's been 3 months for me, lost weight from 78 to 71kg but I did not get any muscles even with 120-150g proteins and creatine and weight workout 4 times a week 🙁
ngl i didnt understand a word he said in taht vid LMAO
I can't lie I did the athlean 1 below zero program. I did it two months through and then I started the athlean X xero Program. It was too hard for me so I had to go back to the zero program again before I got burnt out and quit. But the transformation that my body went through during that time was unbelievable. I have never looked that good in my life. I can't wait to start it again. But it takes me an hour to do the whole thing so at the Hard commitment after a full day of work
when cutting I do intermittent fasting👍
Stopped at :52 you are absolutely correct!! Put the scale away guys its just anumber. Go by whats in the mirror, how you feel.
Think about it, a number means nothing. Diet diet diet, cardio rest.
Just Subscribed 🙂
👏🏾👏🏾⚡
Jeff : im 41 years old
Me: youre immortal
Should I do cardio and abs while bulking?
I transformed my body in 4 weeks. Guys and girls check me out all the time now. It's crazy. I do 3 10 minute workouts a day.
11.5 million poeple, is heeelllaa lot of people
He has damn good genetics, that's what he has…30%+ BF
with visible abs seperation? Give me a break.
You know, the most annoying this is when gifted people don't admit that abs is all about genetics and yeah yeah…diet etc, we know that but its not enough.
But should I be living heavy? Or lighter
Bro you started prooving urself
good video, I hope people and guys especially start to understand that you don't bulk to get bigger. i mean you'll get fatter but to build muscle, it is not needed. you just need to be taking the right amount of protein in a day and eat at your maintenance to a max of 300 calories over. that's all you need. you have to consistently be workout out weekly and executing the exercises properly with great contraction and be ready to put in the time. You simply don’t need to bulk to gain muscle.
2:30 “For every 1 successful person that got out of it, there’s 10 guys that never got out of the bulk”
It’s me. I’m the 10 guys.
4:59 stop using it Jeff
I’m a endurance cyclist, so not really interested in getting shredded, but it’s crazy how well cutting works. I’m doing OMAD and I’ve went from 205 (5’11) in February to now weighing 175 in April. It was a little hard at first mentally not to break but now that I’m getting used to it, it just feels natural. Still have lots of energy, and my performance stats have never been better (less weight on the bike, faster times).
Did u just say bitch tits 🙄
Perpetually bulked lmao
Let's be serious if you have more than 20% body fat, first you need to burn fat bcz in that fat all your testosterone which is generated by your high intensity workout will aromatize to estrogen , and you will become estrogen dominant which means you will never be able to gain muscle but only gain more belly fat and generate only more stress hormone (cortisol) from your training, which actually will kill you. So if you have the question what to do first , bulk or cut , measure your body fat percentage and make some simple blood tests of your hormones (estradiol,total testosterone) and after that you will have a better perspective on what to do. Sorry for my poor English.
At 40, 2 years ago – I was 6.1% approximately. All I really do to lost fat is intense but short weights circuits. At the moment, I’m thinking I’m 6kg lighter, mostly muscle after giving up my bulk for improved flexibility, but I was thinking I would like to bulk up a bit. The reality is, eating more eventually means more body fat, so in my opinion this video has given me clarity that my training is fine, I don’t need to gain fat to bulk up, weight doesn’t matter – it is ultimately what you see in the mirror, so thanks Jeff – lean is definitely better.
im not sure if you've mentioned this.. but if you dont mind me asking how much do u weigh?
“I stand here 365 days a year with the ability to take my shirt off” idk about that. What if you get super fat only for a day and that’s why you have a shirt on for THAT day… hmmm suspicious Jeff suspicious
gram per pound at a deficit isn't so easy at 230lbs lol
3:50 the code
Respect is all i am having for you sir
.
Thanks Jeff!
5:00 Jeff should have scratched his other arm to prevent muscle imbalance
That 90 day transformation tho. it looks like 90 years
1,000 people didn't like the truth
5.8" is not 1.72 m lol its like 1.76
Im not fat nor skinny what should i do? I was fat then i lost weight and i looked skinny so started bulking so now im at middle but i want to be big and if i bulk get fat again lmao im so confused
My new word of the day "Hypercaloric".
Bruh 90 days wtff
What after we have achieved that body, should we remain in caloric deficit or maintenance calories.
Brilliant video
Anyone 2021?
It's all about symmetry with muscle
If your busy your not over eating, get good protein to carb to natural essential fats equal then, eat less calories loss weight, more calories get more weight
..take what you love and scale it up or down
Arnold was asked most important, jacked, bulk or cut..he said cut. Giving creedence to bulking is bull shite
Complex carbs on bulk days, intermittent fasting with low carbs on cardio days. That’s what works for me.
I only do 2 cardio days per week
What is u have a low level of protein / tolerance level. Then what. What are the possible outcomes. I never can find an answer to this.
Which of your programs did the guy in the pictures do?
I'm 26% fat, can I do this 'bulk & cut at the same time AthleanX way' while being on Keto?