Build muscle and burn body fat at the same time with ATHLEAN-X
By far, the most popular question asked by hardgainers is how to bulk up fast while still staying lean. Most answer that question by saying that it’s impossible to build muscle and burn fat at the same time. They say that these are two polar opposite goals that require to completely different calorie needs to achieve. I say…that’s not true. In fact, they can both be done at the same time if you take the right approach to your workout and nutrition.
In this video, I try to dispel the bulking and cutting myth once and for all to show you how to bulk up fast without sacrificing your current leanness. You don’t ever have to follow a bulking diet or special workouts to bulk up. Instead, you’ll learn how to get big fast by sticking to the only two things you ever need to focus on to get there.
A positive nitrogen balance and hypocaloric diet is the winning combination for hardgainers. This approach is the way to add muscle bulk and size, but of the clean variety. Dirty bulking is the process of adding size, but often comprised mostly of just excess body fat. Clean bulking is what we do at ATHLEAN-X. It’s the process of adding 100 percent lean athletic muscle.
So can you bulk up? Yes. Can you bulk up fast? Yes. Do you have to be fat half of the year to do it? Absolutely not.
Watch this video and then get the anti bulking and cutting system used by today’s top pro athletes, ATHLEAN-X at
Finally, be sure to subscribe to our youtube channel at for more advice on how to add muscle size and stay lean year round.
45 comments
Trying to learn more about the fasted state where the body clears toxins and problematic cells, https://www.crossfit.com/essentials/meal-timing-the-fasting-window
Does the program involve direct correspondence with CFT?
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Jeffrey there looking the shiiiiiid
Remember,
Po5IrIv€ NFrR06fv ❤AlANU
Dude looks like Donnie from vet TV… I was expecting a sex with a fat chick joke
Annihilation is what got Arnold Schwarzenegger huge.
Is your shirt off just for dramatic effects? Love the videos. Had to be a jerk lol
Good! But…being in calorie deficit and working hard is going to be knackering. Lack of energy usually links to lack of effort and lack of gains ect.
How many calories should I be taking in?
Another video showing your incredible physique. You may not be massive lie Arnold or Hulk Hogan or Stallone. I think your perfectly symmetrical aesthetic body is comparable to frank Zane. Your similarity to Zane is astonishing; you both are highly educated and both have great bodies(17.5 and 18 inch arms) showing that you both are good examples of Brains and Brawn. I greatly admire your work ethics and your determination to get us common people up to your level.
Jeff’s writing looks like my form
You eat enough to gain minimal weight fairly frequently, and yes you will store more fat. This is the only way you can be sure that day in and day out, your body is not short changing growth due to lack of calories. Be reasonable… Don't gain 5lbs per week because you sure the hell are not adding 5lbs of muscle per week, or 4, or 3 or 2. Just don't let lack of calories hinder your growth (if gaining the most possible muscle in x amount of time is your goal). You will never be able to measure your nitrogen balance let alone account for how much protein and meal frequency affects the ratio. A scale is much easier to use. So you eat, work out, get fatter than you were, add muscle, then worry about cutting, which is a whole different topic. If you try to stay lean while adding muscle, sure you might be able to do this, but also for sure, it would not be as much as if you put a bit extra on the plate every meal and got a bit fatter. If you are at or near around 20% body fat… lose fat, dont worry about gaining muscle yet, you are in no shape to do that, 20% is too high to sustain any sort of semi long term bulking routine. If you are not 20% and get to 20% bulking, its probably time to cut. Common sense is better than science when you actually look at the way most studies are designed. Will you be wrong? YES. Will you be as wrong? Most likely not if you use common sense.
People dont even work hard to over train
Bull crap.
Damn, looking back at this you can see how much his body has changed. Not in muscle size, but his skin, his veins and possibly body fat percentage.
Past Jeff : do both at the same time
Future Jeff: impossible to do both at the same time
It seems too hard
My arms got twice the size in 2 months following This guys tips and Im a female!!! Thanks dude
And no I dont take roids I had excess testesterone my entire childhood so I have more muscle building potential now
Hey other Jeff, my favorite meal is 12-16 ounce steak, with a serving of broccoli, steamed carrots and steamed celery. I'm 5'10" 200lbs and I have that skinny fat thing going on but I'm still quite strong overall. I also supplement whey isolate protein with 2 scoops of 26g with 7g of sunflower "peanut butter" and a banana blended with whole milk and ice. I was wondering…..is this enough to have gains and gut fat loss?
Man got more muscles in 7 years
So what's the right ratio of carbs and protein when bulking? I'm a hard gainer and was recommended to increase my carb intake.
Loud noise at the start sooo unnecessary.
Chuck Norris goes to Jeff for advice
Bevic Tolentino
I honestly think most people who bulk/cut do it out of boredom. It's nice to suddenly shift gears once in a while but keep healthy.
What does it mean by positive nitrogen balance .?
Like a tire you pump it up, over night it goes down a bit but you go pump it again and you get the new air pumped in with the remaining air, and it gets bigger overall… otherwise people wouldn't need a gym membership
Thanks keep up the great vids👍💪
For What? the Olympics or INSTAGRAM???
Too many people thing you need a calorie surplus because it's the easiest way. Since it's easy more people do it so more people see results in it. Then these guys make videos on why you need a surplus.
hii
What about whole body training 3x per week? Hitting every basic movement and getting a few accessory exercises in takes more than an hour
My melted cheese dripped off my sandwich and played this video. WTF
Me watching this video at 1 AM 🙂
Awesome! Thank you, Jeff!
We become anabolic when we sleep? This is when protein synthesizes during the day
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I completely marker up my muscles b4 I workout at planet fitness. It has added 15lbs to my bench max
Bruh a 40 minute workout ??? 🤦♂️🤦♂️
Jeff: “poor sleep.”
Me: goodnight guys it’s 1am. I’ll watch this later
Exactly the answers I was looking for. I never go wrong when I inquire Athlean X
im doing strengh training and hypertropyh in my cycle and i ussualy take 1:45 in my strengh traininng and 1:15 in hypertropy training, is this normal ? Shoul i, between exercicies, have a bit more off rest ?~
Sir ANOTHER IS –>"U can not gain muscle, if u have a thik(more than 18% of body fat), is it true? Or it is a myth??
What if you did one stage of bulking to gain as much muscle as possible and then started doing a 4 month cut to look your best? But after that following a clean muscle building and fat burning journey like what you just explained? Like a slower process but pretty much maintaining but make decent gains over a 6-12 month period instead of just completely starting slow?
Rhabdomyolysis is no joke. The catobolic muscle loss can be very severe very fast. I had a bad case and went from 187 pounds at 10% bf down to 163 pounds in less than 2 weeks.
So I should consume the specific amount of protein I would need to bulk while also eating at a caloric deficit?