ee 1 | US LT Eee i. | STE UTA HES i. ee BU LKXSH FREETD _corravour o 2ote ovwamic muscce, .ic/Kal oREENE, AL RIGHTS RESERVED.UNDERSTANDING A BULK AND A GUT Bigger and smaller. Quicker but more precise. Now and later. It is human nature to desire duality. Yet, we cannot move forward with one foot when the other moves back. Only through deliberate movement are we able to progress towards our goals. Our moves must align with our destination. Venture into any gym and you will find a well intentioned and hopeful lifter staring at the proverbial fitness crossroads. They will most likely want to gain muscle and size while simultaneously shredding fat and toning up. Unfortunately, the roads URC a CES 7 BU + Gr (QS PME OR Later acca or rA BULK AND A GUT UU OCR ORL AS CTA CE NUS US TSU RCC OE RT CM OMe RCC TICs a energy deficit to burn. These cannot efficiently coexist at the same time. URC ACR RO REC CaN mC eCLCRS OMT Lecce If you want to grow your bank account, you need to put more money into it than you are spending. However, if you spend more money than you earn, you will see your bank account start to decrease. If you want to build muscle, you need to eat more calories than you burn. If you want to burn fat, you need to eat less calories than you burn. BU LKXSH FREETD _corratour o 2ore ovwamie muscce, Lickel GREENE, AL RIGHTS RESERVED. 3eee Ce earn re ae as ORR CUMS MISS ML TUB COURS AC) to choose. How do you separate the two goals that must be met? SRO A Cm COC LB What is your end goal? Do you ultimately want to be 245 pounds at 6% body fat? Or do you just want fo just look completely shredded? You need to be able fo clearly PPR ASO Ce CU Re CC UCR CURIS CR CCI UCC ROR UM RCON CUM LCM LIK Le (0 compared to that final goal? This can be the most difficult part of your decision-mak- TU ca BU LKXSH FREETD _corratour o 2ore ovwamie muscce, Lickel GREENE, AL RIGHTS RESERVED.SSMU a CCC SOC LEM AUCC EUS OCU On DCT AM Se Cum I SUSE CCR URCEOLARIA RTC NAIC RI) TCC CM CMC RICO CRM LCS CC Bodybuilding is an intensely intimate practice wherein you must objectively judge SOR AR CUS AUC CIM A ORCICS NARUC RECs CMCC RTL UO ARS CCU CMTC UL EROS RMU RCA CARL POE RRC NANT RRO RMU ORS through a self-serving lens, your goal will elude you. BU LKXSH FREETD _corratour o 2ore ovwamie muscce, Lickel GREENE, AL RIGHTS RESERVED.aT ISS459) (aN IAC) al Pee MLC OR CROCS RU CLC aCe ISSR CICe CLR MRC URCR LC MUM mUT UTC y you have. This is simply a quantitative analysis of how much body fat you currently TE This is where brutal honesty can pay off dividends. People routinely underestimate their body fat, presuming society and their lifestyle places them lower on the body fat scale. Below is a rule of thumb to help you determine what your body fat is cur- CH UTS CRIS Um CoOL OLS Cea CR CURLS around at 25-31% body fat. There is little separation between the muscles at this URL URUC ROM UM TORR ICT Cm BU LKXSH FR EETD _corrateur o 2ove ovwamie muscce,.ic/Kal GREENE, AL RIGHTS RESERVED. JSSMU ee TOUR UR ROOMS, Cl Ame ec ONAL Ppa fat respectively. There may be some vascularity on the arms and some muscle sepa- ration, but not a clear-cut separation of each muscle. Athletic males and females will compete at around 6-13% body fat and 14-20% body fat respectively. This level of body fat can be difficult but not impossible to maintain year-round. You will have clear separation of most muscle groups and vascularity in Sra Tus BU LKXSHRED COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. AL RIGHTS RESERVED. y]ET The essential body fat for men is 3-5% and 10-13% for women. This is the body fat that professional bodybuilders attain for the stage. There is complete separation on every muscle and vascularity throughout the body. This level of conditioning is extremely difficult to reach and is not maintainable year-round. “| BU LKXSH FREETD _corratour o 2ore ovwamie muscce, Lickel GREENE, AL RIGHTS RESERVED. ]SMP ee PSC OEM U NCO ECMO EC MUEC UI RLS CICS M CLL SOR Ae CHC CRUE CHN CR ROU GR Da Le 14% body fat while another can have little ab visibility at 12% body fat. For the most accurate body fat measurements choose a DEXA scan, bod pod, or Hydrostatic POM UCSC CMa TRCr LTA OCU C CRT IR UN Cg RCL ry SN -i-¥--4-1 i ig ery rer oor) Ah CoOL Pea SEart Sart rc BU + Gr FREED corravour o 2ore ovwamic muscce, Lickel GREENE, AL RIGHTS RESERVED.SSMU ee SUR aC ROME NAC COSTCO CLC Om tive data that can help guide your decision-making process. Tall If your body fat is what we defined as the fitness level or above, you should consider fat loss over muscle gain. Gaining muscle requires a caloric surplus and will result in some (or considerable) fat gain. Bulking when at a higher body fat is possible, but TOI OES M ALR OS OM TOMO Mm LIKCn nS demotivating or worse, trick you into thinking you are adding on more muscle than you are. Remember, when gaining weight, you can increase fat cells that stay even Ce UC RCC AURORA CROC cen en) weight/fat gain may be easier. BULKXSHRED COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KA GREENE. AL RIGHTS RESERVED. 10eT PTS If your body fat is what we described at fitness level or below, you should consider muscle gain. Losing fat requires a caloric deficit and chances are that if you've been COC UCU UCR CR URC LCC NaC caU Ly ROA CeO CIC MMR RIC CM RCI CORO aOR RRC RC a yA an unnecessary fat gain. We typically believe more is better and significantly overshoot CRC eMC CM MRR RTM PAU C Os e day built just as much muscle as an additional 1000 calories per day but with consid- COL Nasa CCT BU LKXSHRED ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE. ALL RIGHTS RESERVED. llPARP at ee WSS cll The physiques that adorn banners, Instagram, and film were not built overnight. DUAL RCS ACO RC ea Oe I Co OU ROR CRC OR CCR a CUMS e TORO CORUM CICO RICA CM Len CC LCT can lead to abandoning your goals, even while you were on a direct path to achiev- Ree As discussed, everyone is different in their response to training. Yet, there are some general guidelines that apply to 95% of the population. The can help guide you in UE USO RECOM RIEU RICE On CCS OME m Ce Cis SS —s Sea Pe oe mh BULKXSHRED COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. AL RIGHTS RESERVED.SETTING REALISTIC GOALS ricio S52 UTC CRO UR CRU CMO UMS CACM LTS Ca CLO AU UMC USCC NANC ACC LLR allowing a new male lifter to gain 20-25 pounds in their first year of lifting. That means if your diet and training stimulus are adequate, you should be able to gain 2 OM UCOLURNC MLTSUTUL MC NaN year or two of training. Therefore, elite lifters can spend an entire year to gain | or 2 pounds of quality muscle. Coane eka ec) phe as ay Intermediate (1-3 years) Cesta ne cag CNTR ol] OEY Eel A ua oA) BU LKXSHRED COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KA GREENE. AL RIGHTS RESERVED. 13ACCT ee MENTFAT TOSS If your goal is to shred off fat, it makes sense that the quicker that scale goes down the better! Quick weight loss will bring your closer to your surface goal of a weight, but it can affect your metabolism and overall body composition. As previously dis- cussed, it takes significant time to build lean body mass. If you decrease your SRM S NC Re TROT CS ee POA OMSL a ACR ROR RC siderable muscle stores to fuel your body's needs. That translates to significant strength and muscle loss, as well as an overall diminished muscular appearance at PC Roan OR OCR DUR RC RTC aC nL ORCI see a total weight loss of 4 pounds. If you have very high fat stores, this number may be greater. However, this is a good bench mark to ensure you are not moving OTC R am mC CUT Ce BU LKXSH FRETS corrateur o 2ove ovwamic muscce, Lickel GREENE, AL RIGHTS RESERVED. elSETTING REALISTIC GOALS TOS T((7 POCO ORC WN ALORS Ce aU UCR IUCR RICA MIC GN CCU CCR CM UES La Onc RRC PRTC UCR OCR LAUC CUCU CU COR CRC CM UR UCR TICE fo 5 years of training with proper nutrition, a woman can expect to gain between 20-25 pounds of muscle. Beginner (Less than one year) Oe eae ne me recut RI) PLOY ae ne meg PONE Ia I) RP oer Se ne cue BU LKXSH FRETS corrateur o 2ove ovwamic muscce, Lickel GREENE, AL RIGHTS RESERVED. iL