"Alpha M" Teaches You How NOT To Lean Bulk (DON'T DO THIS!)

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Alpha M Bodybuilding Advice: How To Lean Bulk (My Response)

In today's video I'm doing a response to an Alpha M workout and nutrition video entitled "Get Bigger Without Getting Fat! (Lean Bulking Tricks)".

This Alpha M muscle building advice starts off on the right track (he makes it clear that dirty bulking is a terrible approach that will only result in excessive fat gain, which is definitely accurate) but it quickly goes a downhill when he begins laying out his actual lean bulking diet tips.

First off, he recommends consuming a calorie surplus of 500 per day.

This is not terrible muscle building advice, but it's still above what you should be consuming as part of a proper lean bulk to gain muscle without fat.

Your body can only build muscle to a limited degree per day, and any excess calories you take in beyond what can be used will simply be stored as fat.

500 calories above maintenance is about twice as many calories as your body can use to pack on muscle during a bulking phase. 200-300 calories would be more appropriate if you want to clean bulk and gain muscle, not fat.

As part of Alpha M's bulking approach, he also states that your calories should be coming primarily from protein.

In reality, you don't need huge amounts of protein to maximize muscle growth. 0.8 grams per pound of body weight is generally enough to optimize protein synthesis during a clean bulking diet.

Alpha M then goes on to state that any time your body weight plateaus during your lean bulking phase and you don't gain at least 5 pounds per month, you should add another 500 calories to your muscle building diet.

Again, this is simply too much too soon while lean bulking. Any more than about 1-3 pounds of overall weight gain per month will almost certainly mean that you're gaining excessive body fat, and 500 calories is too large of an increase.

Instead, rather than following this Alpha M diet approach, you should wait until your body weight plateaus for around a 1-2 week period, and then simply add in another 100-200 calories to continue your clean bulking diet.

The end of the video also outlines a bunch of Alpha M supplements that he recommends consuming. Among these are many ineffective options such as l-carnitine, CLA, MCT oil, BCAA's and more. On the list of Alpha M supplements he does include protein powders, creatine, multivitamins and fish oil which are all good options.

What's the bottom line on this Alpha M fitness video?

He has the right idea, but his actual lean bulking nutrition method is simply off the mark. If you just took all the things Alpha M recommends in his "get bigger without getting fat" video (calorie surplus figures, protein numbers and monthly weight gain targets) and cut them in half, that would be far better if you truly want to carry out a proper lean bulk and build muscle while staying lean.

Видео "Alpha M" Teaches You How NOT To Lean Bulk (DON'T DO THIS!) канала Sean Nalewanyj