My typical bulking breakfast consists of three eggs, hash browns (or tater tots), multigrain toast, a slice of turkey bacon, and kiwi. I recently discussed kiwis in my Q&A science explained video, and the kiwi producer, Zespri, contacted me afterward. We had a great conversation about their research, and the video was apparently shared throughout their company, all the way up to the CEO. They even showcased it at a marketing convention! As a bonus, they’re sending me some gold kiwis, which are unavailable here in British Columbia.
I often get questions about my voiceover mic setup. For my science explained videos, I use a Heil PR 40 mic connected to my MacBook Pro via a Scarlett USB interface. Also, a quick thank you to everyone for helping me reach 400,000 subscribers! 500,000 is the next big milestone I’m aiming for. I appreciate all the support.
This vlog is a personal update on my fitness journey, something I don’t have time for in my science-based videos. I weighed in this morning at around 169 pounds with approximately 18-19% body fat. As regular viewers know, my body analyzer scale tends to overestimate body fat compared to other methods like DEXA scans. My body fat has been gradually increasing alongside my weight, which is expected when bulking. Accepting some fat gain is necessary to push performance in the gym and stimulate muscle growth.
Bulking breakfast with eggs, toast, and kiwi
I recently received a new body analyzer scale here in Kelowna since I left my previous one in Jacksonville. This scale measures not only body weight but also body fat percentage, bone density, muscle mass, and water mass. It can even store data for up to eight users.
My plan for the next six months is a semi-lean bulk. Having trained for 11 years, I realize significant muscle growth at this stage will likely involve noticeable fat gain. I’ve been following Alpha Destiny’s content, and I appreciate his perspective on bulking and the “naturally enhanced” philosophy. He encourages accepting some fat gain to appear larger, even using facial and body hair to enhance the look. This contrasts with the typical natural bodybuilding approach of prioritizing leanness, which can result in looking smaller when not flexing or posing. I’m interested in experimenting with this approach. I’ve even been in contact with Alex from Alpha Destiny, and we’re planning a video call.
I’ve already seen significant strength gains in just one month of bulking, which is incredibly motivating. I’m aiming for a slower rate of one to two pounds per month for the next six months, targeting a weight in the high 170s or even 180 by February-April 2018. While you can’t force muscle growth, increasing body mass, even through fat gain, allows you to lift heavier, ultimately contributing to muscle development. I’ll aim for a maximum of 20% body fat on my scale (likely closer to 15-16% using a DEXA scan). This is more of a guideline than a strict limit. Reaching 20% will signal a shift to maintaining my weight or very slowly increasing it while controlling body fat.
Body analyzer scale
I’ve become less focused on maintaining extremely low body fat. It can hinder both size and performance. I also prefer a slightly bulkier physique. While leanness is great for posing, a heavier build is more impressive in everyday clothes. My goal when I eventually cut down is to be significantly larger, especially in the traps, neck, and upper back.
My friend Rashaun, who’s been helping with behind-the-scenes work on the channel (including filming my last two videos), is joining me today for a basketball game and an upper body workout. We’re treating the basketball game as our warm-up.
The new issue of MASS has some interesting articles, including one on the necessity of heavy lifting for muscle growth and strength. A recent meta-analysis suggests that while heavy lifting is crucial for strength gains, hypertrophy can be achieved with both low and high loads as long as sets are taken close to failure. Moderate loads (6-15 rep range) allow for higher volume without excessive fatigue or risk of injury. While incorporating some heavier and lighter work can be beneficial, the majority of training should focus on this moderate rep range. Variety is key for continuous progress, and periodizing with strength-focused blocks can lead to greater gains in the long run.
MASS magazine
Rashaun is here now, so we’re heading out to the basketball court. I’ll check back in with you all after our game and before our workout. We’ll also watch Pat’s intro to his new prep series.
We just finished playing basketball. Rashaun definitely won! He also helped me film some cool cinematic shots. Now we’re heading back to the apartment for some pre-workout before hitting the gym for an upper body session.
