How to BULK UP Fast! (TRUTH about “Bulking and Cutting”)

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.

  • But how much protein should I have and how many days a week should I train?

  • Jeff I need tips on how to eat healthy when you're poor

  • I have used this protein powder for almost 3 years and I have gotten good results for building muscle. its currently half price so that's why I want to share it with you guys. more

  • what if you are around 10 percent body fat but really skinny. Im pretty much not at all concerned about loosing fat but am only looking to build muscle without gaining too much fat .

  • Hey buddy if I do my work out in the morning and then rest for 2 hrs and then go walking for 3 to 6 miles a day will that help me build muscle and loss body fat or should I go walking 1st and then rest. And then work out. I was ripped 20 yrs a go and now I'm 40 years old and I got fat. And 20 years ago I hart my shoulder cup really bad at that time that is y I stopped going to the gym and now my shoulder is alot better now please help me if you can being in great shape 20 years ago felt so great and being fat is misreading I was 240 and a moth later as of to day I'm 226 in body fat and I eat very clean now. Lol and that was very heard to do at 1st and now I love eating very clean I really hope I here from you

  • How many hours of sleep do we need

  • Damn… I can't imagine Jeff being skinny.. How is that body even possible

  • How do you figure out how many grams of protein needed to be in a state of positive nitrogen balance?

  • So my question is what is considered good sleep. I mean what's the difference if say a guy goes to sleep at 10pm and wake up 7am to people who sleep at 1am and wake up at 10am can someone help me on this?

  • Please please reply is designer whey natural 100% whey protein good?

  • Can you build up without proteins i mean like WHEY

  • great video
    thanks Jeff

  • So is casein protein better than whey protein ?

  • Soooo I don't have to input more than 2100 calories I just have to input more protein in my 2100 calories???

  • I usually work out 3-4 times a day while at work in the gym we have which happens to be 10-15 mins max and 2-3 hours apart from each time is that too much?

  • Jeff, do you do cardio? If yes, how many days a week?

  • I don't have money for protein supplements are there any cheap protein foods

  • so is casein better than whey? I only use whey so i wonder

  • Poor study. There are more than 1 variable. Should have either 1) Worked out or 2) Had protein (ok from various sources).

  • How many body builders have gotten Rhabdomyolysis?

  • What if it takes me over one hour to do what you can do in 40 minutes? Same number of sets and reps, but spread out over a longer period of time. I would think there is no danger in that.

  • Hey man, can I get a good workout for chest and biceps in one pass under 1 hour?

  • But i wanna go train everyday can i still workout everyday somehow?😭

  • what do you think about three days of compound lifts and 2 days of cardio? plus high protein high fat moderate carbs? any suggestions guys, I'm open to constructive criticism

  • Ok cheers Jeff, now can someone gimme a proper diet plan with supplements for this theory (I'm new to the whole supplements thing and I've never taken em). Just need a little help here thanks

  • How does nitrogen oxide play a part if at all with positive nitrogen balance?

  • will you please simplify it more so it will be easier to understand

  • I'm so glad I came across this video. I have been racking my brain on how to lean out using both. thank you.

  • Pretty sure this guy records these vidoes on a Gameboy Advanced SP

  • Jeff i aggre whit almost anything you say but in 40 minutes you can't get a pump in the muscles.

  • I have a funny but true story to tell.

    1 and a half year ago i was going thrug alot in my life i could not eat and i felt like shit and i was bullied att school and i lost almost 20 kg of muscle And fat from weighting 75 kg and i was weighting around 55 kg or something like that and i was att the bottom of my life.

    And everytime i was trying to put food in my mouth i was obout to puke. And i fought and fought against toughts and faliurs in my mind and i phused food in my mouth beacuse i knew i had to get upp and raise from this hole of misery.

    So i just quited my sports and i did not go to school beacuse i knew it was going to get worse, School was going to end i a few weeks and The holidays started and i just sat back and eat all kinds crap food you can Imagine and i phused all foods in my mouth and i gained fat and muscle but i still struggled all the time whit my puke feeling.

    So i prayed to God jesus to help me and he helped me i was not having the puke feeling nor was i scared and I was getting happier and happier, and I went to the gym but I still ate crapp food And i gained muscle after muscle And Then i ate healtyer, and after a 5 months i had gained 50 kg of mostly muscle but also a little bit fat. I was weighting around 125 kg when i was 15 and now im 16 and now I almost weight 300 pounds.

    So i thank God almost everyday. Most people dont Belive that im natural when they see me, and when im telling my story to peaplo they dont Belive its possible to gain 50 kg in five months so they assume im on steroid rather Then understand ing that i got help from God. Sorry for my spelling im not native english speaker.

  • Do you feel like working out every day is overtraining? I do
    Monday – biceps
    Tuedays -chest
    Wednesday -Legs
    Thursday -back
    Friday -shoulders
    Saturday morning -abs

  • ok but how much grams protein to carbs.

  • ZMA's are great for sleep

  • Guys in the supplement industry all say that is possible to do both at the same time if you eat a lot of what they sell. other guys say is impossible. you do either or and are not selling you anything. tough to determine who is right.

  • I think that the bulking and cutting routine was started by users of anabolics. If your gonna start taking something and you can only run it for 8 to 12 weeks or with some orals 3 to 4 weeks then the advice is to eat as much as you can in those weeks to give your body as many building blocks in that time as possible. And it works. If you try the same method training naturally then you just get fat real quick.

  • 2:52 not talking about CrossFit by any chance?

  • I have a question. If I'm curling heavy dumbells and my shoulder starts to hurt or help In is that a bad thing

  • I think it's not a one diet fits all tho. Just my opinion.

  • I did a 6 month bulk Oct 016-March 017 gained A LOT of fat (mass gainers SUCK) got back down to about 17% BF in early August 017 I started eating maintenance calories or close to it…I have gained almost 10 pounds, a tiny bit of BF may have actually lost some but I feel really lean eventhough I'm prob somewhere in the 17-20% range I even feel like I am losing fat and gaining muscle simultaneously. I'm 5'6" 140 and I do 150-200 grams of protein/day and 220 carbs 80-100 fat workout 4x/week…that formula works for me. total calories per day is around 2300

  • Felt guilty as he said get good sleep.

  • Don't need supplements, just down a few eggs

  • What counts as quality protein?

  • 40 minute workout ? I take 30 minutes taking pictures and recording videos alone

  • Jeff , thank as usual for great videos. I've been trying to convince my 20year old son of this theory. He wont believe me but he believes the man with the magic markers !

  • give some bulking tips in next videos bro

  • Pull day/push day weights = 45 minutes
    Cardio= 20 minutes
    1 hour 1:30 at most. You can't just go to the gym for an hour or less.

  • Put on a shirt dork.

  • You've got to link those studies.