Lean vs Bulk. What are the pros and cons of cutting vs bulking?
Buff Dudes Cutting BOOK: https://goo.gl/ooMhPm
Buff Dudes Cutting .PDF: https://goo.gl/5BdsAn
Brandon’s Instagram: http://instagram.com/brandonmyleswhite


Day 1 – Legs & Calves

Squats 4 sets x 8
Romanian Deadlifts 4 x 8
Barbell Hack Squat 4 x 8
Split Squats 4 x 8 (each side)
Seated Calf Raise 5 sets x 15 reps
Abs: Cable Crunches 3 sets x 15 reps

Day 2 – Back & Biceps

Pull-Ups 4 sets x 8
Pendlay Rows 4 sets x 8
Single Arm Rows 4 sets x 8 (each side)
Barbell Curl 3 sets x 8 reps
Alternating Supinating Dumbbell Curl 3 sets x 8 reps
Abs: Leg Raises 3 sets x 15 reps

Day 3 – Chest & Triceps

Barbell Flat Bench Press 4 sets x 8
Incline Dumbbell Close Press 4 sets x 8
Chest Dips (body weight) 4 sets x 8 (if 8 reps is too easy, feel free to add weight)
Seated Dumbbell Single Arm French Press 3 x 8
Reverse Grip Skull Crushers 3 sets x 8
Abs: Oblique Crunches 3 sets x 15 reps

Day 4 – Shoulders & Trapezius

Overhead Press 4 sets x 8
Single Arm Arnold Press 4 x 8
Barbell Face Pulls 4 sets x 8
Lateral Raises 3 x 8
Barbell Shrugs 3 sets x 8
Abs: Bicycles 3 sets x 15 reps

BIG, HUGE SPECIAL THANKS to these PATREON BUFF DUDES and GRRRLS who helped to make this video possible!!

Michael Weber
Rachel DaSilva
James Bissonette
Logan Vibbert
Neesh Shah
Chin Long Chan

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BUFF DUDES / Fitness / Cutting Vs Bulking Which Is Better for Beginners?


  1. Hope you enjoy my third vlog video! Just started on PHASE 1 of our cutting routine. Let me know what you think is missing from the series or would like to see. YATS FFUB. -Brandon

  2. So I like your bulking and cutting workout videos. If I was to bulk and cut how would I go about doing that. For example would I do 6months bulk and 6 months cut or 8 months bulk and 4 months cut. How does it work doing it that way

  3. 3:00 And here ladies and gentlemen we see the man's ego at his finest:
    On the right, a young buff dude in his prime with proper form. And on the left, a flailing man in his 40's undoubtedly destroying his elbows and shoulders trying to keep up.

  4. Hey dude I'm really in a bad, depressed mode but I think you can help me I have a serious question for you I was 92 kilograms with 17% body fat and I went down shredding it'has been like 3 months it worked and I'm cool with that but I lost serious amounts of muscle too now I'm 74 kg and I'm gonna go for lean bulking what should I do to gain all those lost muscle and size I feel terrible please help me

  5. Just found your channel, so I'll likely comment on old post for awhile lol. So for me, what I like to do is lift very heavy low reps while in a VLCD with cardio and shred all the fat off. This helps me maintain muscle, keeps me carb depleted and burning fat all day. I usually get incredibly vascular and a good sick pack. I don't look big, more like an Abercrombie model I guess but a bit more ripped. Then I go up in calories, lower the weight and raise the reps. I like to do this so I can see any fat/muscle I'm putting on. It keeps me mentally in the game when adding size rather than getting discouraged or not knowing if I'm adding muscle, adding fat..etc. This method of cut first and clean bulk after has always worked for me both physically and mentally but it's not for everybody, for some physically it just doesn't work.

  6. i get not doing cardio to get that mass or whatever, but its important to do cardio and keep your heart strong enough to support the blood necessary to pump through your muscles. but i mean do your thang!!!

  7. lean is better 4 u. Looks better, feels better. I say lean is better, no matter your weight or build. Bulk is ONLY better for being able to lift heavy things, which we have bulldozers and cranes to do for us, so no need.
    PS, omg it is hard to type when you got the post workout shakes lol

  8. I’d like to find out how detrimental candies and a can of Pepsi is to your lean workout plan, to see how high sugar foods directly impact your body and if fat (from sugar) shows through ur diet and workout.

  9. Can someone help me out?:
    I’m 22, 5’8”, and currently 170lbs, just got back into working out, and at first I was thinking about cutting and most calculators said that I should consume ~2200 calories for an Active lifestyle(semi-active job with intense workouts) to lose about a lb per week to get to 160 except I haven’t really lost any weight. I have gotten quite bit stronger, however.
    (I haven’t been bullshitting myself, I use the MyFitnessPal app.)
    Anyway, I’ve now come to the conclusion that I want to bulk, because even if I lessen my caloric intake to less than that of the calculator, I want to develop a larger physique before trimming to a more aesthetic physique.

    My goal is to get to ~180-185, then cut back down back to ~170-175. (I haven’t worked out since high school, so I’m aware that I’ll likely get ‘newbie gains’)

    Is this approach a good one? Should I bulk more than these goals, then cut? Should I cut more than these goals? My ultimate goal is to look larger overall and be ripped. Any advice is helpful.

  10. I'm a 62-year old flabby woman and I LOVE your videos! At 8:38, you alluded to "a delicious recipe we're working on right now," which looked like some kind of brownie cupcakes, maybe? But no recipe! :^( What up, Buff Dudes? Have you perfected it yet? I'll be watching!

  11. I have been going to the gym 5 days a week for about 1-2 hours each day for the last ~6 months. I try to do a big mix of compound and isolation exercises. This is my first time being so consistent about going to the gym it definitely made a difference, I lost 32lb of fat and have put on enough muscle to be complimented on my shape. When I was trying to burn fat I did 30 mins of cardio everyday, but now I only do a few mins of it before exercising. I am horrible at eating, i just don't get hungry enough to eat the amount of food i probably should be. I am going to try to full body train through the winter, the toughest part for me will probably be eating enough.

  12. how about this, eat some carbs, eat some eggs, some meat, drink water and only water, and eat vegetables, and no supplements. then run 2 miles a day or 12 miles a week, then lift with decent weight, not heavy. Do 8 to 15 reps, rest less than 1 minutes and keep pushing through the workouts. run in the morning or night, eat twice a day, after workout and after run. Do this for 2 months, thanks me later XD

  13. Eh? Not sure about bulk or cutting. I don't really do any. Let me explain lol I'm 19 I'm 5'9 I'm at like 180 now. I pretty much eat the same thing everyday I eat for breakfast Oatmeal with scoop of protien powder and a table spoon of peanut butter mixed in. Because oatmeal gives me the carbs i need to workout and then I get protien from powder and then healthy fats from Penute butter. Then lunch I eat a double hamburger. 4oz hamburgers 2 of them which gives me my protien about 40 grams of protein and 2 peices of cheap $1 bread. Then dinner I eat 2 peices of quarter leg chicken and a baked potato. An with that Diet I loose fat and gain muscle. All together it's a little under 2,000 calories. An eveymorning before breakfast I do about 20minutes of fasted carido then after breakfast I do my muscle building Workout.

  14. I've had this question for many years…How does one get triceps like John Cena. I don't mean big, there are people that have big triceps except the roundness and fullness that Cena has. The separation in the long and lateral heads are almost non existent.
    The best I could come up with is, he trains his medial head too but, how?


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