by Dr. David Minkoff March 06, 2023 5 min read
When we look at Lean Bulking, building lean muscle without the excess body fat, we need to look back at what the original body builders did, the golden age body builders.
Because it was very different to what is done now.
And I'm not talking about the 70s or 80s when counting macros and Bulking & Cutting became popular.
by Dr. David Minkoff March 04, 2023 2 min read
I want to state this here because it’s very important.
Every person’s body is different. This is due to genetics, your microbiome (the bacteria living in your lower intestine), your diet or lifestyle and how long you’ve had them, the toxic load you’ve taken in from food, water, and air, and more.
These play out as varying hormone levels person to person, differing abilities to gain or lose muscle and fat, better or poorer digestive ability, immune system function (vital for building muscle), blood flow, where fat cells are physically located on your body, how the body responds to different nutrients, etc, etc, etc.
All of these are different from person to person and need to be thought with on an individual basis.
The one-size-fits-all view of fitness (or beauty) doesn’t work because of this.
by Dr. David Minkoff March 04, 2023 4 min read
You’ve most likely lifted weights before. But as there are a few points that are specific for the success of this program, please read this.
On this protocol you will be lifting 5-6 days per week.
As this protocol is very specific, there will only be weight lifting — no running or other forms of cardio.
If you would like to take a walk, that’s fine. But adding in other forms of cardio will hamper your progress and may cause you trouble.
And it’s only 30 days.
Let’s run through the key points.
by Dr. David Minkoff March 04, 2023 9 min read
If you’ve done a lot of Bulking & Cutting in the past then these calories may seem too low.
But realize one thing here. You’ve most likely been consuming processed foods for your bulking & cutting. And whey or other low-utilization protein powders.
These give less nutrition and usable protein than whole food protein sources do. And more hidden sugars.
In fact, while you may get “less” calories on this protocol, you may actually have more trouble consuming all of it.
This is so much so that your biggest problem will likely be getting it all in.
by Dr. David Minkoff March 04, 2023 3 min read
Welcome to the 30-Day Lean Bulk Challenge!
The first time I wrote this guide I wrote it as the Guide to Fat Loss & Lean Bulking, and I was asked to cover all of the information — every piece of the puzzle I could, so I did.
Those who read all of it were able to fully understand the protocol and achieve the full results, in some cases losing as much as 15 lbs in 30 days for Fat Loss, or gaining as much as 10 lbs of lean muscle for Lean Bulk (yes, some really did in 30 days, not all by any means, but some).
by Dr. David Minkoff February 28, 2023 4 min read
Ask anyone about bulking and cutting and they’ll bring up calories and macronutrients.
Calories are basically a measurement of how much potential energy is in a food.
Potential because some of it will actually be used as energy and some will not.
This can be energy which is “burned” right now for physical activity (sugars or fats) or energy stored for later use (body fat and glycogen (stored sugars)).
by Dr. David Minkoff February 26, 2023 3 min read
Bulking & Cutting has been around for decades now.
We workout hard, count our macros, and eat and eat and eat, and build lots of muscle.
And… at the same time we’re building muscle, we also build body fat. And we build them at about the same rate, a pound of muscle for a pound of fat.
by Dr. David Minkoff
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