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Muscle-Building Workout and Diet

completely Muslims GLaDOS and the moon used a stool we come join medication carapace of watch the ultimate video now consider broken video Dante she she fought on Salomon was a popular film getting mean has always been easy for me but limbo King that was much more challenging my biggest muscle building mistake was not eating enough because I was afraid of gaining fat the pictures I’m showing you here are from two years ago about two years ago around that time I was just finishing my first ever cut and that I was leaning for the first time and over the next few months I was supposedly lean bulking but in reality I was not eating enough if I eat enough food in those six months I could have gained about 10 pounds of muscle or four point five kilograms considering that was my first year of training all right so with this video I want to help you avoid making the same mistake I did because I think the biggest mistake I ever made in fitness was that not eating enough in my first deal of training when you can make a lot of gains I wasted about five months not making any progress but you can avoid that so in this video we’re going to talk about number one how much weight you should be gaining each month depending on your training status then we’re going to talk about how to accurately track your weight and finally we’ll talk about how do you know if you’re gaining muscle and not fat all right let’s start it first of all when you need to gain a lot of muscle then you need to gain weight yes you can gain muscle if your weight stays the same or even if your weight is going down if you don’t beginner but if you want to get visually bigger then that means waking now the there is a limit to how much muscle your body can create in any given time and that depends on how close you are to your genetic potential turn muscular genetic potential here is a table that shows the maximum rate of muscle gains achievable at any training status all right if you study the table now the question is what do you do with this information well it shows you how much weight you need to gain each month here’s what I recommend in your first year of training gain between two or three pounds per month in your second year gain between one and two pounds per month then your third year between one and one for five pounds per month and in your fourth year and beyond just focus on progressive overload meaning getting stronger balking doesn’t make any sense beyond the fourth year because if you can only gain three to four pounds of muscle in a year then balking is useless because even if you gain a small amount of weight every month like one pound one on five pounds that is 600 grams then that most of that weight will still be fat that’s why if you’re an intermediate or advanced lifter gaining strength without gaining weight may actually be a good thing for awhile for example if you are in your second year of training and for a few weeks your weight stays the same but you’re gaining a lot of strength then that is perfect I wouldn’t change anything yet because sometimes there is a delay between when you gain the strength and when your muscles get visually bigger and it shows on your weight you show up it shows on your scale you are either making pure lean gains so you’re gaining muscle without any fat at all or you may be recompensed and you’re losing fat at the same time but as I said you may not see this immediately there may be a delay there but if you’re if your strength isn’t going up and your weight isn’t going up as well then you probably need to eat more because not eating enough is probably the reason why you can gain strength all right now let’s see how to track your weight accurately your daily weigh-in can fluctuate a lot depending on how much you ate the day before how much quantity of food you ate the day before and your hydration status that’s why the best way to track your weight is to weigh yourself at least click on second ship days in a row and do an average what I do is I weigh myself every morning and I do a weekly average and that average is the figure I use to track my progress with now I’m a little old school and I use the Google pen and paper but you can use every method you want so let me show you for example one week from September 14th to September 21st alright so I with myself every morning these are the values the weight values and then this is the average so my weight that week was actually seventy four point eight kilograms and that is the real weight the one that that matters and this is my waist measurement I also track that I’ll I’ll uh I’ll talk about why in a minute now something interesting that something interesting actually is that my weight kept going down even after increased my calories to maintenance which is something that happens sometimes now you will be asking why does your weight fluctuate well there are a million of million of reasons for that but there are two main ones number one the quantity of food you eat to get your macros you may be getting the same macros every day but you’re not getting the same quantity of food for example 100 grams of carbs from potatoes is 500 grams whereas a 100 grams of carbs from chocolate cereal is only 120 grams so that difference will show up on the scale this is my favorite brand of cereal although I feel the name is not very inspired and reason number two while your weight fluctuates is your hydration status how much water you hold in your body at any given point fluctuates a lot depending on how much you sweat depending on how much water you drank on how what liquids you drink on the previous day and also did you know that you can lose you lose about one percent of your body weight when you’re sleeping only to the moisture you exhale through your breath think about that that is one of the reasons why if you sleep in if you sleep a few hours more than usual you will wake up lighter because you have exhaled more moisture and that shows up on the scale alright and now the final point how do you know you’re gaining muscle and not fat let’s talk about that next two methods number one checking your relative strength if your lifts are going up faster than your body weight then that means you’re on the right track you’re probably gaining you are you are gaining primarily lean mass ideally for each kilogram or pound of body weight you gain you should be able to increase your bench press by 3 kilograms or pounds your weighted chin-ups by 2 kilograms or 2 pounds your standing press by 1 or 2 and your squat and Ed’s by 4 or 5 because when your relative strength is increasing is improving this way you can be sure you’re gaining mostly muscle mass and not fat now of course this would be the ideal if you can’t quite achieve these numbers don’t worry at least make sure that you’re gaining better than a 1 to 1 ratio if you gain one kilogram of body weight and you increase your bench press by one kilogram that’s not good you’re gaining too much fat and the method number two body part measure there are four points you need to measure your waist your chest your shoulders and your arms your waist measurement is the most important because it usually correlates with your body fat percentage ideally you’d want your waist to stay pretty much the same as your lean balking for example I am now at and yeah you should measure it around the navel and I’m currently at 76 centimeters that’s I don’t know how how many inches I’ll put it up on the screen don’t allow your waist to go up by more than one centimeter or 0.4 inches per month because that means you’re gaining fat too fast then you measure your chest and ideally you do it at this middle point here because that way you measure the growth of your upper chest as well and quietly at 102 centimeters this measurement also tracks the growth of your lats you know because it goes around your body then you measure your shoulders at the widest point okay this is this is how how how it goes I am now at a 116 centimeters that is almost 46 inches and of course you’re flexed arms at the widest point let me show you um thirty-eight point five centimeters there is 15 inches and my left arm is slightly slightly narrower that’s it for measurements that are perfect for tracking progress what you want is that your waist measurement should stay the same for as much as possible and your other measurements to go up as much as they can that’s it hope you enjoyed the video let me know what you think about it in the comments I’ll be seeing you next time you

54 thoughts on “How to Track Progress when Lean Bulking

  1. Getting lean has always been easy for me. But Lean Bulking was much more challenging. Thankfully though I learned how to accurately track progress and now I no loner waste time under-eating.

    Hope you enjoy the video!

  2. Hey radu great video man! i still have a question. i just started my lean bulk after a couple month of cutting with the IF and i really lost some good fat. should i still do IF when lean bulking? because im going to gain a little fat anyway in a caloriesurplus. im a little confused
    thanks!keep up the good work

  3. Great video! When your waist expands too much should you cut calories until it returns to normal or just a specific time?

  4. Radu salut am si eu o intrebare. Am vazut ca ai un curs de fitness propriu l-am descarcat dar este numai in engleza.. ai cumva si o varianta in romana?

  5. damn!! i can imagine how much work and effort it take to record video like this! but this is worth it!! thanks for sharing your knowledge Radu!!

  6. I have similiar measurements to yours. Shoulders are 46 inches too and my waist is also 30 inches.
    Have you heard of the golden shoulder-waist ratio (shoulders 1,618 x waist)? I'm really striving for this ratio but it seems that I can't get my shoulders broader than those 46 inches while my strength on OHP keeps increasing.
    Do you have any suggestions? Or will I never reach this 49 inches because of narrow clavicles?

  7. Salut. Te rog frumos fă un efort si pune subtitrare în limba Română, până ce o sa prind limba engleză. Mulțumesc anticipat!

    Apreciez munca depusa de tine, realizezi tutoriale tot mao profi!

    Succes în continuare!

  8. On my second year i gained only 2 kg 🙁 the first i gained 10 KG) bench went up almost 15 kg and squat went up 50 kg.. thanks for the table on results going up vrs weight !!

  9. dude , let's assume that someone doesn't train legs .. and he gain 1 kg in a month and he got the exact ratio ( ex : 3:1 bench press ) on the other lifts ( except squat ) how to deal with this situation ? .. ( btw it's not me i do train legs 😀 )

  10. Hey Radu, does your rate muscle gain chart also apply to teens. Because I heard that the rate of muscle gain for a male teen is higher than an adult because of the testosterone peak at the teen age (puberty)? Is this true?

  11. LOL his sad face at 0:15 hahaha im so fat.

    You are in great shape Radu! that keeps me motivated because we have a very similar body type and proportions (of course i have like 20 pounds less of muscle and some boy fat)

  12. Hey Radu.. awesome job on the videos. I am cutting with AFL and have a long way to go.. My question is should I be expected to make strength gains while cutting? I am increasing 5lbs on incline bench every other week.
    what is the difference you experienced in strength gains when comparing cutting to clean bulking

  13. Love your channel Radu, excellent video with on point information. I should be finished cutting in a few more weeks and can't wait to start lean bulking using your methodology. Thanks for all your work!

  14. Hi Radu, great video!

    I have a question. Do you also take an weekly average of your waist to see if you're gaining to much fat? Because your waist can also fluctuates a lot.
    Love to hear from you!


  15. Hi Radu!
    how often you do 2nd method? daily basis and average after a week to track growth accurately. ?

  16. Hey Radu, I enjoy your videos a lot. Your technique of knowledge transfer is superb. Keep up the good work man!

  17. u help me so much bro… bcz we have similar genetics and i see myself making similar mistakes to you. i can really learn from all your mistakes

  18. As a reference, please does anyone know what Radu's height is? I'm 5ft 9 and currently weigh 162 pounds – I was hoping I'd be looking leaner by now (I was previously obese) but then I see at his lightest he was just 149 pounds which is encouraging, cos he still looks great and muscular, so this indicates to me that I can afford to lose more weight and look good. However, if he's shorter than me that might explain weighing just 149 pounds….does anyone know his height? Thanks.

  19. Hey man. You information is so scientific, so thorough. I got a lot of love for the time you put in and the research. Peace.

  20. +Radu Antoniu Hm how do we determine the years we train with the improvement on lean mass?
    Someone might be training for 4 years but he can be low on muscles. If he does bulk he can get max 0,8 kg per month as you state or more?

  21. Radu, excellent, informative video. I higly prefere the 'Body Engineering' approach over the usual Dumbass-Broscience-Uneducated-Bodybuilder videos on youtube.

  22. ok i'm a girl .. but i love you videos. Question is…you mostly talk for guy's….is this body measurement similar for a girl?? Thanks 💪

  23. i have a question for the table of 1 KG of BW . the increase in in total set or in one rep??.thanks for elaborating on that..

  24. Been lean bulking for about 2 months now. My weight has gone up about 9 lbs, and my strength has gone up as well. But, I look fatter. I'm intermittent fasting along with bulking. Good progress?

  25. Thanks, Radu. I'm 74 kilos at 186cm with an 80cm waist, and this video helped me realize I still have a lot more cutting to do.

  26. Radu – your old videos are still informative..Thanks!.I am lean bulking now. but will use fasting on rest days to balance out the fat gain.

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