05/13/2025
222.8lbs 👆🏾Over the course of 20 years I’ve had my share of bulking & cutting.
Sometimes I did it right, sometimes I did it wrong.
So before you take on this challenge of bulking up and building quality muscle, let me slide you a few do’s and dont’ts to make sure you get the most out of it👇🏾
🚀 DO:
-Eat in a slight surplus (200–300 cals above maintenance). Enough to build muscle, not enough to pack on fat.
-Hit your protein target daily (aim for 1g per lb of bodyweight). Muscle needs building blocks.
-Train hard + consistently. Focus on progressive overload — more weight, more reps, better form over time.
-Sleep 7–9 hours. Growth happens when you recover, not just when you train.
-Track your progress. Monitor body weight, strength in the gym, and how you look in photos or the mirror.
⚠️ DON’T:
-Dirty bulk. Gaining 20 lbs fast = mostly fat. Keep it clean, controlled, and strategic.
-Ignore cardio. A little cardio helps with recovery, appetite control, and staying leaner while bulking.
-Jump on every supplement. Focus on food first. Creatine, protein powder, and maybe a multivitamin — that’s all most naturals really need.
-Change programs every week. Stick with a structured plan long enough to see results. Consistency > variety.
-Obsess over the scale. Weight can lie. Focus on body composition, strength, and how your clothes fit.
Hopefully this helps. 🙏🏾
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