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Muscle-Building Workout and Diet


What’s up guys? Jeff Cavaliere, ATHLEANX.COM. So what do you think? Is it possible to add
new muscle at the same time that you’re pursuing a 6 Pack? Now we know that nutrition is certainly one
of the biggest components of getting Abs. But for those that think that following both
goals at the same time, pursuing more muscle and a lean body at the same time, is impossible, that bulking and cutting is the only way?
We’re going to have some fun today. Start up the fire pit because we’re going
to roast some sacred cows. Bulking and cutting is going to die once again
here today. It is probably the biggest pet peeve, and
it’s going to be a Jeff Rant Video because I can’t stand, every time I hear it. I will tell you flat out right now, and you
probably know the guys that are talking about bulking and cutting. Every single guy that talks about a bulk and
cut being necessary, is a fat guy that likes to be fat for half the year. It’s a fact, it’s the way it is. Guys will
try to make up some excuse to carry excess fat all year, so that at the end of the day when they wind
up leaning out they look just a little bit better than they did before. When they were lean the last time. We don’t need to do that guys. We can absolutely,
100%, get a 6 Pack at the same time that you build new muscle. And for those guys that want picture proof,
all I have to do is look to my own guys that follow our program on Team Athlean and show
you that. And I’m going to do that right now. And we’re
going to look at this as a way to actually acknowledge some of the guys for the great
work that they have done. At the same time, it should add additional
proof to you that YES, this is possible. The first guy up here is Dan Boilore. Now
this is your younger guy, obviously was on the thin side. He would be called average. He didn’t have
much muscle, he didn’t have much fat. Well look at Dan Boilore now. He’s been with
ATHLEANX now training for a couple of years. But he clearly added a bunch of lean muscle.
This isn’t like, oh, you can do this but you can only add about 2 or 3 pounds of lean muscle. Dan has added plenty of lean muscle in this
period of time. If we can go further, we’ve got another guy,
Jim Nas here. And I don’t know what it is about tattoos but our guys on Team Athlean
must love tattoos. And that’s fine, because they can wear them
with pride on these bodies that they’re building, as you can see with Jim. Jim is another guy who was skinny. And he’s
clearly added a ton of lean muscle now at the same time that he got a 6 Pack. And before you start saying that, Oh, well
that’s because these guys were skinny, and it wasn’t that hard, they’re ectomorphs, ok. Let me show some guys who aren’t. Here’s a
guy, Alex Parker, 51 years old, so you can’t use the age excuse either, 51 years old that have what you might think
is the average 51 years old guys body. But now look at Alex. Alex has clearly added muscle. Look at the
differences in the chest, look at the differences in his shoulders, in his arms. He’s clearly added muscle and he does it at
the same time that he got Abs. And we can even got the the extreme, Jack Eltman is another
guy, not a spring chicken. And I can say that because I’m not either.
Jack has also managed to a guy who was clearly overweight to a guy that now has Abs and he
has built impressive muscle too. So let’s go back to what the issue at hand
is. The issue at hand is we’re getting told bad advice from guys that, like I said, want
to be fat for half the year. Do you know what happens? The average guy
that comes out of a bulk, never makes it out of the bulk. He gets so comfortable eating the crappy foods
that for every one guy that comes out of a bulk and actually gets lean, there’s 4 or
5 guys that stay fat. And you see them all the time in the gym,
I know you do. So what do we have to do? We have to bring
it down to what we have to actually do to get lean. And we can do it. And you guys can all do
it too. There’s two components and only two things
you’ll ever need to do if you want to get a 6 Pack at the same time that you’re building
muscle. Number 1. To get a 6 Pack, this is if you
need to lose weight. Not a guy like Dan Boyler but if you need to lose weight, like a guy
like Jack or Alex. Then what you have to do is you have to be
hypocaloric. And that means you have to take in less calories, ok and burn more calories
than you’re taking in. Now you can do that 2 or 3 different ways.
Number 1, you can either exercise more or do more conditioning or cardio, ok. The next thing you can do is you can eat less.
Or you can do a little bit of both, You can eat less and exercise more. Now, here’s the problem. Number 2. you have to stay in Positive Nitrogen
Balance if you want to maintain or build muscle mass. The things that influence Positive Nitrogen
Balance here, is you need to 1. Keep your stress levels low, ok. A. Decrease
your stress. 1. You need to sleep more, in other words,
sleep adequately, recover. And then 1. You need to increase your Protein content
or at least make sure you’re eating enough protein throughout the day to support your body’s lean muscle, in your
attempt to build new lean muscle. So when guys start saying, oh I’ve got to
make sure I eat enough to build new muscle, they keep eating more and more. And even if they’re choosing protein sources
the problem becomes, they choose not the healthiest protein options and I’m not even talking about
dirty bulking. Dirty bulking is complete shit. I’m talking
about guys that are trying to clean bulk and they eat so much protein that comes with other
things. Protein is never really, it’s hard to come
by in isolation, at least tasting well in isolation. Guys will usually have a steak and potatoes
and they’ll have the things that come with it, maybe some sour cream. All those things start adding up and that
starts to give you a lot more difficult time to stay hypocaloric. So the guys that say, Oh it’s impossible to
do, they just don’t have the discipline to eat the right way in the first place. You can stay in Positive Nitrogen Balance,
you can have a high protein diet or high enough to support your new muscle growth and also be hypocaloric, by selecting nutritionally
dense foods. And you can eat a lot in a day, if you select
nutritionally dense foods. I’m talking about on a micronutrient level. Nutritionally dense foods, foods that are
really good for you. At the same time, to support your need for
protein, this is where supplements come in unbelievably, very very conveniently. Guys will argue, are supplements necessary
or are they not? I believe that supplements are necessary.
You guys know how much I believe in them, I have my own supplements, I take them all
the time. I actually have two, we have a workout shake
that we take at night for recovery, which also helps us with our recovery here in this
part of the picture, for a Positive Nitrogen Balance. And we have our Post Workout Protein recovery
too. But that’s 50 grams of protein right there, without all the excess, very low on
calories. So we can stay hypocaloric and at the same
time we can build muscle. But if you’re watching this and you’re a guy,
maybe like Jack was in the beginning. Maybe you’re 30% body fat. Don’t go running to my site trying to buy
my supplements, that’s not your issue. Your issue is that you can’t get yourself
hypocaloric to lose the fat in the first place because you’re eating poor foods. Your 6 Pack is there. You might be doing all
the 6 Pack Promise Workouts in the world but your 6 Pack is there but it’s not showing
because you can’t get hypocaloric. But you can if you start to follow a better
way to eat. If you start eating a more reasonable way, right. And stay away from the bulking and cutting.
Stay away from it. Like I said, for every guy that winds up coming
out of that, there’s 4 guys that never make it. They want to be perpetually fat for the rest
of their life. And they hide under shirts at the gym all day and they wind up following
the big guy life. You know, everybody wants the big guy, big
guy but he’s really fat. So the guys that are watching this channel
aren’t looking for that. The guys that are looking and watching this channel want to
know, Can I get a 6 Pack and building muscle at
the same time? You absolutely can. I’ve laid it out for you guys in a blueprint
that we have in our ATHLEANX Training System. I give you the eating plan, I tell you exactly
how to eat day by day. I tell you ways to optimize your protein intake
so that you’re maintaining Positive Nitrogen Balance. I give you a supplement line, should you choose
to follow it, that will help you to do that by staying low in calories, get rid of all
the fillers and allows you to do that. And you can follow in the same footsteps as
the guys I just showed you, Jim and Alex and Dan and Jack and those guys. And even myself, I put myself out here as
an example each and every week. But please stop with the bulk and cutting bullshit, seriously. I don’t want to hear that ever again. And
if a guy comes to you and tells you, it’s the only way to do it, newbies are the ones
that, forget newbies. What is this guys? Is this a lifelong journey
for you or is this just a one month sprint to see what you can look like for a photo
shoot. Because that’s not what we’re about here either.
We’re about looking athletic, living athletic, being athletic, even if you’re not an athlete,
365 days a year. Not looking good for a couple videos on youTube
and then hiding for the rest of the year. We come out here 3 times a week every single
week to look good every single day. And that’s what we here believe in, at Team
Athlean and that’s what my guys that follow us, do too. So guys, I’m done with my rant. Take the bulking
and cutting, throw it away. That sacred cow has now been roasted. Follow the plans I’m laying out here for you.
Take our Washboard Wednesday Workouts, YES, build your Ab strength, do that each and every
time I put them out here. But for God’s sake, you’ve got to get this
right first. If you think that you want to get both at
the same time, it’s absolutely possible, don’t be discouraged by anybody that says it’s not. Alright guys, if you found this video helpful
make sure you leave your comments and thumbs up below. In the meantime, I’ll be back here again in
just a couple days for you with some brand new workouts. Let me know whatever else you guys want to
see and I’ll make sure and cover it. We’ve got, like I said, 3 days a week and
I’ll make sure I do it. See you guys.

100 thoughts on “How to Get 6 Pack Abs (WHILE BUILDING MUSCLE SIZE!)

  1. Thanks Jeff. The way you explain and present the knowledge you have. Makes the whole process easy.
    I’ve not only started to change physically, but mentally as well.
    Thanks heaps

  2. I have to disagree with Jeff on this one. Being hypocaloric is essentially the same thing as cutting. You’re putting yourself at a caloric deficit. This WILL build abs and you CAN still build muscle, however this is not going to maximize muscle gains and will hurt you over time. You need an excess of calories to build muscle mass and that’s a scientific fact. If you continuously workout in a hypocaloric state your body is going to eat itself because calories in aren’t matching calories out. Jeff seems to misinterpret Bulking as getting fat, when it really means taking in a surplus of calories for a short period of time to maximize muscle mass. Small amounts of fat will be added, yes, but that’s why you cut so you can shed that extra fat you gained. If you’re trying to get abs, workout in a hypocaloric state. But if you’re trying to build muscle I’d advice against being hypocaloric

  3. I’ve been a slave to body purgatory for 2 years. Between cutting and bulking I went no where. 5 weeks into trying this and it’s for sure the most fun. Because I’m not hungry a lot or over full a lot. And I’m getting stronger each workout while loosing weight and getting toned.

  4. So is being in a state of Positive Nitrogen balance the only prerequisite to get a six pack and build muscle at the same time? If we are being hypocaloric what happens to the entire notion of being in a state of caloric surplus in order to gain muscle ?

  5. but for skinny guys to build muscle, I thought you had to be eating more calories than you burn?
    Hypocaloric is the opposite
    If I'm wrong, honestly please tell me cause then I need to change what I'm doing asap

  6. i remember watching those videos back in 11th std XDD i never even visited the gym so but still watched the whole video's' because of the way he speaks

  7. If any of you are skeptical about this mans advice for whatever reason, don’t be, this guy knows what hes talking about trust me (even though you don’t know me) like you I probably have tried a lot of different things, taking advice from a bunch of different people. This guy has me in the best shape of my life without speaking a word to me in isolation

  8. What are the odds of a crash course on all of the technical terms etc. that you use? Lean muscle for instance, I've gone through so many of your videos and Googled so much, but I kind of hit and overload and don't know up from down anymore.

  9. But I'm like Dan….what do I do? I'm worried about eating too much to gain and cut for abs….. Can someone please reply

  10. I believe what u say but u showed us beginners who were able to do body recomposition ( build muscle-burn fat at the same time ), I don't think experienced lifters can accomplish this and literature supports this

  11. I was a 5'11 150lb ectomorph guy 3 years ago. I've been dirty bulking since then and I'm 210 lbs now at 15% body fat. Still not satisfied with my size. I've been trying to shave off body fat without losing muscle for a couple of months now. Bulking and cutting is no way to do it. I honestly looked better about a year and a half ago before I had put on all the fat. I'm gonna give this a try. Spike the protein lower the calories.

  12. Hey Jeff are all of those guys on your channel in a hypocaloric state the entire time? I’m 6 feet weigh 170 pounds and got a fair amount of muscle and prolly sit at around 10% body fat I’d guess. I’m trying to put on more size but still lose a little bit more body fat. So am I calculating my macros to be in a hypocaloric state with those needs in mind?

  13. What about being skinny and then trying to build muscle and abs at the same time? I mean being skinny we can't be on a calorie deficit, can we? So then how will we build muscle and abs at the same time!??

  14. This is my favorite fitness video. Jeff's knowledge and ability to call out the BS bro-science is inspirational.

  15. I have been learning from you for years. Great teacher and got the shoulders I wanted bc you showed me how. Great instructor!

  16. I'm 16, 6'1" and 165 lb but I have pretty bad insomnia so it sucks to know that sleep is so crucial. Hoping that my eating 201g of protein daily and not stressing will compensate

  17. Big guys…that's 90% of the strong guys in my gym. I call them "bacon": there's meat, yes…but there's also a lot of fat !

  18. Hello Jeff. So i used to be a SUPER skinny guy and i have gained some muscle over the years but nothing to reflect how long i have been working out. I recently did a bulk for 4 months and i gained some size. I know how you feel about bulking and cutting and i have watched a lot of your videos and learnt a lot, I hear you and i agree. Now i want to lose all the fat and do it the right way, but i have a problem with the "exercise less" part (40 minutes). My workouts are typically 1 hour long, not more. I saw one of your videos about the best workout split and i think i agree with the push/pull split because it lets me work each muscle group 3 times a week and this is something i have not been doing in my almost 6 years of training. My question is how do i work half my body on a push/pull split and still keep the workout at 40 minutes???

  19. I find it rather difficult to listen to your points while trying to decipher the hieroglyphs you are drawing on the whiteboard.

  20. Wait is he talking about recomping? Because the scale won't go up as you lose bodyfat unless you started lifting yesterday and that barely lasts. Recomping is just extremely inefficient. People just say that it's impossible because it's stupid to do it when you can just gain some fat and trim it after

  21. can somebody please clarify my dought. am a skinny guy, i should be in calorie surplus to build muscle. then how can i loose fat

  22. Ok so I have abs now after using Jeff's advice on nutrition and portion sizes from other videos. I started at 190 lbs at 17 years old and was able to cut down to 167lbs in about 4 months. My only question is after losing all this weight do I increase my food intake (good nutritionally dense food) to build more muscle or just keep my "diet" the same with high protein to stay in positive nitrogen balance? I just feel like I'm not putting on as much muscle as I can but I have definitely seen good changes in my muscularity. I do mostly full body splits but also include some isolation work as needed. If anyone can help that would be great. Thanks.

  23. Why would i stay low in calories if im trying to bulk…….. Say im on a 4400 cal diet.

  24. Veggies/Meat/Supplement MUSTS:

    Spinach
    Onion
    Garlic
    Ginger

    Chicken
    Lean Beef
    Fish

    Tumeric/curcumin
    Astragalus
    Fish oil

  25. How much does he mean by "deficit" ? I've heard that too high of a deficit prevents muscle growth or worse even consumes muscles. So I'm guessing a low and steady deficit ? Should I set my calories intake to shoot for 0.25kg (0.5lbs) fat loss/week ?

  26. Why an earth do schools teach such B.S…

    P.E. we learn a little bit about how the body works but mainly just do exercise and sports.
    English we learn about who Shakespeare used to write plays with language which isn't even used anymore
    Maths… Okay, I used to bash algebra but I genuinely think maths does kinda help although it could be improved

    The point is… Why do schools not teach nutrition in P.E, Teach about mortages and credit scores etc…
    Things which can DRAMATICALLY change your life forever…

    We are told schools are supposed to prepare us for life, so why are we not being taught how to live a healthy and safe lifestyle…

    This probably seems off topic but I saw another comment about the same sort of thing and it triggered something in me lol

  27. I just hate ab workouts. i thought this was a video showing workouts that benefits a major body part plus abs

  28. watching this video as I'm eating oatmeal mixed with mass gainer… fuck. Time to switch my protein supplement!

  29. So what if I'm skinny, should I just stay in maintenance calories and positive nitrogen balance or in a deficit and positive nitrogen balance???, I want to reach 70kg to fill out my frame

  30. Oké pfff how do i put it the fat man go lean in the vid so pretend he was in bulk and then got lean😂😛😛😛😛🤯 😉😉😉😉😉😉😉 anyway he is right and still not right depens on what body you want =big /lean or small/lean 😀

  31. Literally love this dude. So professional, straight to the point, answers every question I have without me having to ask else where

  32. Fifity grams of protein? You guys have the high dose supplements protein and with a good price, here in Brazil almost all the supplements just have 26g of protein and it's very very expensive

  33. I don’t to bulk and cut cause life does that for me cause I’m in school and there are times when I don’t eat and times when I eat a lot but I always have time to work out.

  34. Okay so I’m doing exactly this but my body started using protein and aminos for energy instead of body fat and my sweat started having a ammonia smell

  35. I have a 4 pack and I’m not sure what to do to complete the 6 pack. I do have a little bit of fat covering it. Should I be in calorie deficit while continuing to build muscle thru training and keeping a positive nitrogen balance OR should i be eating more (eating right of course) than my TDEE to gain more muscle? Will the later still lead me to the elusive 6 pack? Help – so confused!

  36. Iam 20 years old , 62 kgs and having 22 percent body fat . Can i have 6 packs abs in 5 months??? Plz reply anyone

  37. So far Jeff I left from 254lbs to 197lbs by watching your videos I’m starting to get my eating and sleeping pattern together dude you’re awesome” if I can just get these love handles to go away I’ll be beach ready next year lol..but keep up the great work Jeff..!”

  38. I've reduced my carbs on most days…and my abs are ahowing again. But damn, its actually hard to get enough calories from meat and veges alone. I eat fruit though. I'm really surprised how hard it is to get enough calories from eating meats and fish alone. I don't want to be too hyporcaloric, only 20 % less than what I need to naintain my weight

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