Transcription
If you want to build muscle and burn fat simultaneously, this is going to be the definitive guide on how to do so. And if you want to do that, that probably means you skinny fat or fat skinny. We want to be politically correct. So whether you're skinny, fat, fat, skinny, or you got the little Bart Simpson, you out here looking like Bart Simpson, you got that kind of build. I'm going to show you how you can burn fat and build muscle.
But here's the thing. I want to get this out the way. It's very difficult to do it simultaneously if you've been working out for a while. It's easy to do if it's your first year working out. You can do it if it's your first year working out or if you're on some enhanced pharmaceuticals, but that's not everybody. What I'm going to show you is going to work for everybody.
Now, the thing is, it's difficult to do it simultaneously, but it can be done within a certain time frame. So, let's say you want to take 90 days. In those 90 days, I'm going to show you how you can build muscle and burn fat no matter where you are in your journey. Even if you're not on any crazy peptides or any crazy pharmaceuticals, even if you've been working out for a while. I've been doing this for decades. This is something I call micro cutting and micro bulking.
What I'm going to tell you to do is going to sound extreme. This is not for you if you want some regular ass [ __ ] right? If you want some generic ass [ __ ] that you see [ __ ] your favorite fitness influencer do or you your this is just going to be kind of extreme. All right, but extreme results have to come from extreme actions. Like the world's not crazy enough for it to work any other way. It's cause and effect. So if you're not willing to do anything extreme or hardcore, then get the get the [ __ ] out of here. What are you doing here? Leave, [ __ ] I don't want you here. All right.
Now that all the [ __ ] losers are gone, if you if you continue to watch to this point, I'm assuming you're down to do some hardcore [ __ ] And make no mistake, these other influencers, they giving you some [ __ ] [ __ ] because they don't think you are tough enough to handle anything hardcore. And in their defense, they might be right. Most of y'all are [ __ ] Most of y'all are right. But those of you who are tough enough to to listen and do this, let's get into it.
First, we need to understand what we're working the tools we're going to be working with for this transformation, for this recmp. We're going to focus on calories and macros. Calories will determine your body size. Macros will determine your body composition. When I say macros, I mean macronutrients. Protein, carbs, and fat. Those are the macronutrients. There's also micronutrients which will impact your overall health. We're not going to focus on that for the purpose of this [ __ ] video. All right. This ain't I'm not trying to solve all your [ __ ] health problems in one video, [ __ ] All right.
So, here's what we're gonna This is the non-negotiable. This going to what I'm about to say now as far as protein goes is non-negotiable. We're going to do this for the next 90 days so you can do this recon. One gram of protein per pound of body weight. Now, I know that a lot of fitness influencers or you may have heard or read that, man, you don't need one gram of protein per pound of body weight. All you need is .7 g of protein or .8 grams of protein, right? Some nerd told you that. And they're right cuz that's what the studies say. But you got to remember those studies, most a lot of them were done in like perfect laboratory conditions. But we don't live in a laboratory. We not eating out of beers, you know what I'm saying? Petri dishes and [ __ ] right? We live in the real world. And in the real world, the FDA allows food labels to be wrong by 20%. What does that mean? Well, if you you read a food label and it says that your protein bar has 10 grams of protein, that means legally it can be 12 g of protein or it can be only eight. You get what I'm saying? We don't know what direction it's wrong in, but there's there's 20% wiggle wiggle room that the FDA allows on food labels. Therefore, because it could be 8 g of protein in that bar, we're going to shoot for one gram of protein to make up for the potential 20% loss. Are you guys getting this? This is very important. Like, you following this 7.8 8 [ __ ] you may be leaving gains on the table because you might not be getting enough because labels are allowed to be wrong, right? And I I don't mind if it's wrong in a positive direction, like it's more protein, cuz that doesn't hurt us. That's the protein. One gram protein per pound of body weight.
When it comes to the carbs and fats, I don't care. I don't care what you do, right? I don't care what what you do with carbs and fats as long as you hit your calorie goals, which we'll talk about later, right? But some people like high carbs, some people like high fats, some people like a balance. Do whatever feels best for you, whatever you like more. For me, I like low carbs. Not because they help you lose weight faster, just because low carb diets or I've been keto for 11 years. The ketogenic diet has some benefits that are outside of body composition. Like for example, you know, ketogenic diet, the study shows that it actually slows down the aging process, right? That's why I'm in my mid-40s and I look better than you cuz I've been keto for 11 years, right? That's why my skin is flawless. I woke up like this. All right? Because the studies that show the ketogenic diet helps improve skin, right? And it improves energy. That's why I'm [ __ ] lit. I'm hype right now in my 40s, you know, because the ketogenic diet has those uh advantages. But if you want to eat all carbs, that's fine, man. You can I I don't give a [ __ ] I I'm I'm actually agnostic about what you do. Okay, to be clear, as long as you're following the plan, here's what we're going to do. We're going to be breaking up this 90 days into what's called micro cuts and micro bulks. Micro cuts and micro bolts.
First thing you want to do is cut. Because if you're skinny fat, the very first thing you need to do is aggressively cut to get as lean as you want to be. There's a few reasons why we want to do this. For one, you can get lean way faster than you can build muscle. Like hypertrophy or muscle building is a way more complex process on a biological level than losing fat on a biological level. It's just way more complex and it just takes longer, right? You can lose 10 lbs of fat way faster than you can build 10 lbs of muscle. So, we want to get that quick win. All right. And here's the thing. If it's your first year working out, you will be able to build muscle while you're cutting. If it's your first year working out, after the first year, that that kind of goes out the window.
Another reason we want to get lean as possible first is because it's something weird when it comes to fat loss. So, the way it works, fat cells, when when you start getting fatter and fatter, they start grow grow. the fat cells grow, then they divide and they multiply. When they multiply, you got twice as many fat cells now, which means it may be easier for your body to store fat indefinitely because when you lose fat, you don't actually lose fat. That shouldn't be the terminology we use cuz that's not really what's happening. What's really happening is the fat cells just shrink. But once you have a new fat cell, the fat cells never go away. There's tons of studies to corroborate this. Once you have a new fat cells, fat cells do not go away. But here's a study that was done at this is Yale news study. Uh new fat cells are created quickly, but dieting can't eliminate them. Right? Once a fat cell forms, they may shrink during weight loss, but they do not disappear. Yale research describes how. Right. Unless you know more than the nerds at Yale, shut the [ __ ] up before I yell at you for being a [ __ ] So that's why we want to cut first.
So what does the cut look like? Here's the formula. Take your body weight in pounds, multiply it by 10. For example, I'm about 200 lb. So I'm take getting 2,000 calories on a cut. I'm on a cut right now. And my protein, one gram of protein per pound of body weight. That's what you guessed it. 200 200 g of protein. You do that [ __ ] until you are as ripped as you want to be. Then we're going to move into a bulk. Another good reason to do it like this is let's say you put on 5 lbs of muscle. Great. But if you got a bunch of fat on the muscles, it won't be as impressive cuz you won't have the same kind of definition. But if you are lean and you put on 5 lbs of muscle, that [ __ ] is going to look majestic. All right, straight up. And when you get leaner, you will look more muscular. A lot of times I'll go on a cut and people like, "Yo, what happened Brandon? No Diddy. You look bigger." And I'll be like, "Well, no DD to you too, sir. I did not get bigger." In fact, I went on a cut. I lost weight. Right. And when you lose weight, you look you look actually your muscles can look bigger because now you got the cut in the arm. Look at this. Look at that separation of muscular from the tricep to the deltoid. You see that? Boom. From the from the front delt to the bicep. Boom. You see that? It makes you look more action heroish. Then if you put five pounds of muscle on top of this, on top of that lean leanness, you going to need thought repellent when you walk around with like that. These hoes going to be on you. That's why I I spray myself with thought repellent when I leave the house. And I bring my crazy girlfriend with me everywhere I go. It's like having a Dominican pitbull barking at [ __ ] and giving and growling at them. I got to, man. I can't just go outside looking like this in the in the wild. Come on, man.
Then soon as you get as lean as you want to be, now it's time for the micro bulk. This is where we switch it on them. We take our body weight in pounds, multiply that by 20. 20, for example. I'm 200 lb. When I'm on a micro bulk, 4,000 calories a day. I ain't playing with you. Now, we keep the protein the same, though. The protein always stays the same. One gram of protein per pound of body weight.
Now, some people will see this and say, "Man, body weight pounds times 10, that's too much. Body weight times 20, that's too much." Shut the [ __ ] up. All right, I already told you this was going to be extreme, [ __ ] You were supposed to get out of here if you was a [ __ ] Why are you still here? I'm give you another opportunity to get the [ __ ] out of here, man. All right, if somebody's watching this in the future and they leave a comment saying, "That's too much. You don't need that." I want all you guys to shame them. Yeah, shame them in the comments. Shame them mercilessly. Make them cry. Make them delete YouTube because they got too rough. I think that's what they deserve. We're going to have to get Darwinian on them, right? Only the strongest survive. This is going to be extreme. But also remember FDA allows labels to be off by 20%. So let's say you're cutting. Let's say you're cutting and you say, "Oh man, I'm only going to I'm going to have a modest def deficit." What these [ __ ] be saying? I'm going to have a 500 calorie deficit. Well, hey [ __ ] if the food labels are allowed to be off by 20%, that 500 calorie deficit might not be what you think it is, [ __ ] [ __ ] So, we need to go overboard to make up for the potential 20% inaccuracy. You get what I'm saying? Same thing with the bulk. All you need to be is a 500 calorie surplus. Shut your [ __ ] ass up. What if your food you're eating is not enough because food labels are allowed to be off by 20%. Think about that [ __ ] So you need to undersshoot when you're cutting calories and overshoot when you're bulking to make sure you're making up for that potential 20% loss. So we need to go extreme in each direction just like we did with the protein. Hope you guys are getting that. The dumbest among you did not understand it. And that's okay. It's just that's just Darwinian, right? You you you're not supposed to succeed. You're not supposed to succeed. We isolate between you two.
Micro cut and micro bulkan. I'll explain what it looks like in a minute. But first, we need to understand that maintenance is [ __ ] I am never in maintenance. People say, "Man, what are your maintenance calories, man? I'm just going to eat at maintenance." You don't need a maintenance phase. It's like, it's useless. These other influencers tell you, "Oh, man. I'm going to reverse diet and be in a m yo, you don't need that [ __ ] Maintenance is a waste of time." Listen, you're either getting better or you're getting worse, right? Why wouldn't you want to just always be in a constant state of improvement? Maintenance? Why? Why do I want to m I don't want to maintain nothing. You either growing or you dying. You either getting better or you getting worse. You either getting better or you getting worse. If you getting worse, you might as well be in a hearse. I made that up. Didn't even rehearse. All right. No maintenance, man. [ __ ] that [ __ ]
How the micro cut micro bowl. It looks a lot of like this. Like this. First, you get as lean as you want to get. That's the first thing you do. You get the lean where you have a a six-pack. Then soon as the six-pack starts to fade, because all of you guys will have a six-pack if you get like below 10% body fat, even if you're not muscular, right? You you almost everyone has enough muscle to to show abdomen. You just got to get rid of it. And then you bulk when you do your microbulk until you feel like your abs are starting to go away. For example, no diddy. I'mma show you my my abs. You might you you still got enough time to tell your girl to look away cuz you don't want her to start finger banging herself for what's about to happen. But like my abs has started to get a little a little kind of I don't know. It was just like a little too much here. So it's like oh it's time to cut. So I'm in a cut right now because I don't like that. Even though you can still see my six-pack. I ain't like that I can get that I ain't like that. I can get that squeezing in the bottom. I ain't like all that pushing for the cushion. So now I'm in a I'm in a micro cut. Hope you didn't have your girl see that. Or maybe you might want to show it to her, man. So get get her lubed up. Get her get her ready for you later instead of your skinny fat ass have to look at. She can imagine what she just saw. So I'm going to be micro cutting until I feel like I'm in the right spot I need to be. Then I'mma go again on another micro bulb. And I kind of just oscillate in between these two.
But here's the beauty of it. I never let myself get super fat because a lot of bodybuilders will make them let themselves get into this this place. You ever see like pro bodybuilders, these [ __ ] get super fat in the offseason and then just cut for the show and cut up a lot of show. That means they look like [ __ ] half the year. They look like [ __ ] half the year just to look good the second half of the year. Listen guys, we need to be ripped all year round because we want to get [ __ ] all year round. You get what I'm saying? You don't want to be looking like [ __ ] Imagine I'm out here looking like [ __ ] cuz I wanted the bulk for a whole year. Me and my girl go to the Michael B. Jordan movie and she looking at Michael B. Jordan thinking he looking better than me. Man, [ __ ] that. I'll beat Michael B. Jordan's ass today. Right now. We can do Creed three right now, [ __ ] [ __ ] Put you in a Michael B coma, but I don't never want I'm never gonna let that happen to me. You know what I'm saying? What are we talking about? Oh, yeah. Micro cutting and micro bulking. All right. So, I'm always like for the last 15 years, I've been just doing this. So, when people say, "Hey, Brandon, Brandon stays ripped year round." There's levels of rippness, right? Like right now, I'm not as ripped as I as I'm going to be this time next month because I'm in a micro cut, but I never get fat. My abs might lose some definition, but I'm never like fat. I'm never like in a place where I'm ashamed to take my shirt off, if that makes sense. Then I get cut. Boom. Cut the fat. Boom. Boom. Boom. Boom. Boom. Boom. And we keep doing this. Keep doing this indefinitely. And this way, you do this for 90 days. At the end of 90 days, you will have built some muscle and you will definitely lost fat.
Now, here's the thing. You may be asking, "Hey, how long should a micro cut be? How long should a micro bulk be?" I don't give a [ __ ] Like, honestly, I I really don't give a [ __ ] I will bulk until I feel like I'm getting too fat, and then I will cut until I until I I'm [ __ ] somewhere between 8 and 10% body fat. Then I go back into a bulk. It takes as long as it takes. Each one ends up being somewhere between three and four weeks. Each micro cut and each micro bulk, each cycle can last two weeks to a month. But the beauty of it is you stay ripped year round. And you may be bulking and cutting for the same amount of time as like one of these pro bodybuilders. Like total if you did it for years, you may bulk for as long as they do and cut as long as they do. But the beauty of it is you don't get fat. I've been doing this for decades. No maintenance. I don't I don't ever remember being in maintenance. It's all I'm always trying to get better. And as a result, I get better. I implore you to try the strategy to implement this.
You want me to coach you, help you build a game plan for you to make this happen, a workout plan, diet plan, the whole [ __ ] Uh, I'm taking on a few online clients. There's a application link in the in the description. And also, I made my first million as online trainer and now I teach people how to grow their online fitness businesses. you want to learn how to grow your online fitness business, I actually have a free guide that show you how really break the whole thing down for you. Uh links in the description. Even if you don't have a big following, even if you're not certified, uh even if you don't have a lot of experience, download the ebook. It'll help you put you in the on the right path to making that happen. All right. Hallejo.