coach Craig and I'm here today to talk
to you about bulking and how many
calories do you actually need to bulk to
put on muscle do you need to bulk do you
need calories what is the whole story
about this before I get into that I am
NOT a doctor I am not registered to
explain any of this stuff this is purely
my opinion based on the fact that I know
everything about everything you don't
believe me watch some other youtuber
that knows everything about everything I
have hundreds if not thousands of
messages of clients or prospective
clients or just people at random writing
me all the time how many calories in the
syrup let's do any to gain muscle I am
in 391 500 I'm on 1200 you're an idiot
Greg you need to be in a surplus to put
on muscle it's impossible to gain muscle
and a calorie deficit why are you guys
so stupid stop being so stupid Oh
flashback I'm in my bike attire I am
going bike ride
you see I don't care if it looks gay I
don't care I'm not a homophobe
stop saying you're gay in comments cuz
it's disrespectful that people who are
gay it's not an insult to call me gay
gay Pete if you're gay it's cool it's
awesome
back to this it doesn't matter how many
calories you're in a surplus or in a
deficit overall to gain muscle it
doesn't matter it really doesn't matter
here's the facts none of you know what
your BMR is basal metabolic rate none of
you know it you all right
and you say I use this formula in a
computer and it's dead I need 20 452
calories a day to maintain my weight
then they'll say oh I have to add three
hundred to five hundred calories in
Miller you know we're here to gain
muscle that's the stupidest thing in the
world a formula on the computer you may
as well write me and say hey Greg I'm 6
foot 2 and weigh 210 pounds and have 12%
body fat how many calories do I need I
can throw it in a wall twenty nine
hundred and twelve it's
he wrote accurate no accuracy whatsoever
stop looking at how much you think you
need to eat here's the way you do it
this is how you actually do it whatever
you're eating now if you want to get
fatter
eat more whatever you're eating now if
you want to get leaner eat less calories
in calories out bottom line that's what
happened there's no possible way you can
figure out how many calories you're
eating in a day anyway if you say oh I'm
really good at tracking I use my fitness
man no it's not accurate it's gonna be
wrong easily can be wrong 10% most of
you are off by 30% on average studies
have shown 30% in accuracy and reporting
your daily calorie intake so stop
thinking you're gonna eat let's just
assume 2500 is my BMR I want a surplus
of 300 that's my goal okay so that's
2,800 I'm gonna start eating 20 hundred
calories a day and that means I'll be in
a 300 calorie surplus and therefore I
should gain this X amount of muscle this
X amount of fat impossible
you might try to eat 2800 you might have
had 2900 by accident you might had 2700
by accident even though you were
meticulous you weighed everything
everything changes the state you had
even if you weigh the same grams it
cooked at the same time one could add a
bit more fat than another it just varies
bread it says oh two slices 150 calories
you actually try weighing bread
it doesn't weigh the same every slice
they cut it it's a guess
cutting bread it's not accurate they try
they don't know it's impossible to be
100% dead-on balls accurate balls
accurate it's an industry time can't be
done impossible so forget it so those do
you think okay so you asked and came
back to it how many calories you need a
surplus where the answer is about 33 I'm
not gonna get into whole thing cuz I've
already explained in another video so
watch all my videos stop asking me to
re-explain everything I've already
explained okay really bread pre-workout
and I'm ready to go fight back let's
just pretend you could actually
calculate your BMR and know it and track
calculate calculate exactly
accurate let's say a 300 calorie surplus
which all of you probably are gonna
agree that's not a big surplus right
well guess what in 12 days that's a
pound of fat extra or a pound of fat if
you're in maintenance and not putting on
muscle that's a pound of fat in about 12
days if you're adding a little bit of
muscle that's probably a pound of fat in
two weeks
so if you do that for three months or
say 1213 weeks you're gaining a pound of
fat every two weeks that's like six
pounds in 12 weeks so you're gaining six
pounds of fat why do you need to gain
six pounds of fat to gain muscle you
don't you don't need to gain fat to gain
muscle why are you so stupid you guys
are stupid stop being stupid my
girlfriend hates it she's a no cookies
I don't care I'm making fun of people
that watch some stupid video from some
stupid youtuber with a million followers
and said you need to eat this much to
gain weight no you don't you don't need
to gain any fat to gain muscle you can
in fact gain muscle and a deficit if
you're a fat ass as in say you're thirty
percent body fat you think you need to
eat more to gain muscle no you can diet
and gain muscle at the same time I was
natural for like 20 years in 42 shows
you think that every single time I did a
show I didn't gain muscle I would have
shrunk I would have been like mini Greg
I was bigger every single year doing
show after show after show think of it I
did 42 shows I was always on a diet
almost all my life dieting trying to
look a certain way win all these
contests and do this stuff I was gaining
muscle all the time on these diets and I
was natural it just happens until you
hit your genetic limit you're there then
you're gonna deficit yeah you're not
gonna get muscle if your body fat is 6%
and you're trying to get it to 5 yeah
you're not gaining muscle if you're 15%
which is a healthy fat which is leaner
than most people and you died 210 you're
not gonna shrink and lose muscle from 15
to 10 unless you're stupid and skipping
protein meals and not eating like 4 or 5
protein meals a day and just doing
everything wrong or maybe
fasted cardio doing other stupid things
that are just ruining your muscle growth
so people keep asking well how do I do
it
how do I gain muscle without bulking how
just do a video on how literally watch
all my videos and do what I say in all
my videos I'm literally right now as you
know on just HRT 80 milligrams of test
every five days 120 milligrams of primo
every five days
Primo's weaker than tests so it's not a
strong dose that is in comparison to a
cycle I did for four months to do a show
so I am on say one tenth or one fifth
whatever I'm on a lot less than I was
before
so my anabolic level was here up till
about two months ago now it's here I am
NOT losing muscle I'm not and I'm not
bulking I've gained a little bit of fat
because I was at 5% body fat and it
wasn't mentally you're physically smart
or even I'm not capable to being tain 5%
body fat year-round unless I wanted to
suffer to that extent it's already hard
now to kind of maintain like this amount
of body fat which is maybe it's 9% say
my body I'm not like genetically you
shredded I had fat growing up egg rolls
just like all of you guys or not all of
you but most of you I'm a normal guy
I just diet and I eat low calorie dense
foods and I eat the least amount of food
that I can eat and have good energy and
feel good and not be starving out of my
freakin mind
so year-round I suffer a little bit and
then before a show I suffer a lot those
of you are bulking have zero suffering
when you're bulking and it's fun and
then you have tremendous insanity
suffering for four months in a severe
calorie deficit to get shredded so this
is why you're stupid if you are needing
to compete at 5% body fat or if you want
to be 10% body fat because you're not a
competitor you just want abs on the
beach you say oh I'm 180 pounds and I'm
ten percent well I want to look better
so what you do you eat now you're 200
pounds and you're like yep I
got big know you've got fat you gained
some muscles short did you gain more
muscle than if you had in the bulk maybe
let's argue that you gained two extra
pounds by doing so now you're 200 pounds
and you've gained two extra pounds of
muscle then what do you do
well you're not 180 time to cut then you
go on a cut and what do you think you're
gonna do severe calorie restriction or
cardio then what's gonna happen you're
gonna die it down and during this
dieting process where you're cutting
calories a lot you are now going to lose
muscle most likely as you get really
lean or at best you're gaining are
keeping the muscle I'm not gaining let's
say let's argue that the other guy are
you if you hadn't been smart you were
180 and then what do you do you're
trying to gain two pounds of muscle
instead of doing a three-month bulk in a
three month cut do a six month I'm gonna
gain two pounds of muscle eat the least
amount of calories you need to just you
know control yourself and you slowly
over six months go up two pounds why do
you have to go up 20 and cut 20 or even
you go up 40 and you cut 35 whatever you
just eat a little bit and you grow
that's what I'm doing that's what I've
always done you don't need to bulk I
bought a few times in my life why
because I was a power lifter and I
wanted to break World Records I didn't
do it - I'm gonna gain muscle now now
when I was 22 and 24 years old I balked
a couple times because it was 25 years
ago almost 20 years ago and I was an
idiot and I didn't understand that you
didn't and the the stuff back then was
you need to ball so I did it and I'm
like I got fat and I struggled to make
my weight I didn't look any better I was
like what was the point of all that
bulking you think it's muscle but it's
fat then you go and you diet you're like
hah losing all this muscle you were fat
it wasn't muscle in the first place it
was fat when you bulk up you think
you're gaining a lot of muscle just look
at Christian guzmán when he was 169 and
then he went up to 200 and he it's like
oh I look bigger and thicker yeah but
guess what it's fat in water and
glycogen it's not actually muscle and
then if he diets again he's gonna be 169
pounds again there's no advantage to
bulking and then cutting
you're better off if you're 169 eat a
little bit slowly grow go up to say 180
185 maybe and then you only have to diet
weight
half-ass because you're already so lean
and you don't have to do a severe
calorie deficit to get lean I'm sick and
tired of getting messages saying you
need to bulk to gain muscle you do not
it's a stupid myth that I cannot believe
is still being circulated in the fitness
industry supplement companies created
this to sell you supplements to bulk up
what-o take this weight gainer take this
shape take this take this bulk gain
weight muscle eat eat eat big get big
then what you get fat in your big then
take this fat burner take this isolate
protein because there's three less grams
of carbs than this whey protein and cost
twice as much you need it cuz three
grams of carbs will kill you or hey Greg
I'm meeting your french toast pancakes
because it's a high carb day what the
frig are you talking about haha my
pancakes are not high carb oh but you
need to have low carb to die no you
don't its calories in calories out
you need a deficit V 3000 calories of
fat and protein you're gonna get fat eat
3000 calories of carbs and fat and
protein you're gonna fact eat 3000
calories of just protein you're gonna
get back you need a deficit if your
deficit is that 2500 you need to get
down to 2500 okay does that make sense
so if you're trying to put on muscle you
don't have to do anything with your diet
Z no changes nothing
keep doing what you're doing if you're
20 percent fat and you're like well I
would eventually want to look a certain
way go for that certain look now start
now not later not bulk first and then
cut next summer then diet and carb up
and then carb down cycle my carbs go for
a freakin bike ride that's the cycling
you need burn - freaking fat off stop
eating so much
put the friggin fork down I'm the sick
of it I'm sick and tired of it go for
the look you want if you want 10% fat do
it if you're a 12 and you want to let
them do it
if you're a 22 110 do it if you're a 30
you want 20 do it if you're ten percent
body fat and you prefer to look bulkier
go up to 15 maintain that look pick a
look and go with it it's like I said in
high school about Oprah Winfrey pick a
look and
Oh in it you're fat you're thin you're
fat you're thin just pick a freaking
weight and go for it it's like oh I'm
doing this and do either stop it
just eat look the certain way you want
maintain that look for me it's a it's
nine percent fat
I eat till I get to nine percent fat and
then I maintain nine percent fat and
over the years in five years
say you're nine percent fat in 189 years
later you're 200 pounds and nine percent
fat
you're always nine percent fat you don't
need to go up to 15 and back to nine and
cycle it each way
it's not a wave of you can only grow and
you're eating too much no you can grow
all the time so stick to that one
calorie intake whatever it may be
because you can't figure out calories
that accurate you can't say I'm gonna be
in a 33 calorie deficit nobody can
calculate and track calories that
accurately so if I say how many cars you
need to eat do you don't need to eat
extra you don't you just need to
maintain the look you want right now if
you're happy with your body fat eat what
you're eating right now if you're a
little bit chubbier than you want eat a
little bit less and go slowly towards
that body fat percentage and you will
slowly year after year gain muscle it's
not gonna happen overnight stop thinking
you're gonna gain five pounds of muscle
in a month you're not maybe with
steroids but not any other time in your
life any of you steroids and you gain
that it's only gonna last for so long
maybe three or four months you gain
muscle really quick then you're gonna
stagnate then what happens when you go
off your steroids you're gonna lose a
lot of that muscle so you just can't win
you have to just pick a fat percent pick
a look go with it and slowly improve
over time it's not waves of up and down
if you need specifics go to Greg do
sitcom that's my website hire me for
coaching phone console I can talk to you
to explain when you over stuff or a plan
when in do is custom plan so do not bulk
stop thinking you need to bulk watch
this video and this video then watch the
rest of my videos and you will learn
what to do look at me on Instagram Greg
who said I've been broke because I do
give tips and stuff like that and I put
pictures and I show you all kinds of
good stuff
follow those two sites
and till next time