Best Bodyfat % to Build Lean Muscle: The DEATH of Bulking

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The DEATH of BULKING. When trying to build muscle, if you are too fat, it'll be hard to build muscle. Just ask 19 year old Omar. I got fat off of 5000 calories trying to gain weight WAYYYY too fast. And it's a bitch to lose that fat. Have some muscle and being fat just makes you a guy with bitching forearms. THIS ENDS TODAY!

The problem with bulking and getting too fat is that its a big waste of time. You gain some weight, and then when you have to get lean, you'll probably lose too much of your muscle and end up the EXACT same as when you started! OH NO.

The problem with not being relatively lean and gaining size is that your hormones aren't as optimal. With higher bodyfat levels you'll have higher estrogen, insulin and cortisol. With these hormones all whacked out, it will prevent you from building as much muscle as you can. You'll start listening to Coldplay and watching. We can't let that happen, I WON'T. Now its true, people get huge all the time over the course of 2-4 years by gaining some fat with their muscle. And hopefully they lean out. But who wants to be afraid of going shirtless on the beach for years? COME AT ME BRO.

So what IS the best bodyfat level to build size? I'd say 7-15% is the most optimal level of bodyfat to build muscle. Testosterone, estrogen, insulin and cortisol will be in their optimal range. It's a comfortable band too, its easy to keep in that range while gaining size. Don't know your bodyfat? A great rule of thumb is just to look in the mirror, if your abs are all but disappeared, you should lose some fat first. Heres a photo from a three years ago of me, I'm at about 11% bodyfat.

You always want to be sub 15% when trying to build muscle.
Once your bodyfat has gotten past 15% you should spend 4 weeks just trimming back down to about 11-12% and keep gaining size. This way you never look like a whale.

If you don't know your bodyfat, don't worry about it, if you are less than 150 pounds you should definitely be gaining some size! And if you can't see any of your abs, maybe its time to lose a bit of fat.

With that said, if you are chunky and you like it funky, keep doing what you do. I'm just saying its harder to gain muscle! Gaining size is a slow, steady process, don't be like me and blow up too fast. Because mumus aren't cool. And that's the golden rule. Until next time, keep it fine. This video was like a fucking nursery rhyme. I'll keep going. This, is awkward.

http://www.t-nation.com/free_online_article/most_recent/the_perfect_body_fat_...
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[oreoluwa1]

I'm 37, 6'1 and currently 253lbs @ 26% BF (down from 272 lbs and 30% BF since last summer), I've been lifting for a month, and I've also cleaned up my diet (I eat between 2000 - 2300 calories a day). I've heard that for beginners that they can lose fat and build muscle at the same time, is this true, and do I need to worry about trying to figure out my body type. Thanks for input provided.

[OmarIsuf]

@oreoluwa1 Yep, at your weight, you stand to build some muscle, forget body types, for your bodyfat, keep carbs LOW, except around workouts, and focus on increasing WORK CAPACITY (how much you do), muscle will build itself naturally as a reaction to all the lifting you do. Remember, lift heavy, kick ass and be focused. These are the rules!

[0MuD]

Dude i got a question i would really appreciate it if you or anyone who really knows a useful answer for me , well the thing is after getting away from workin out for a while then goin back 2 it i feel a bit of pain in my muscles , so sometimes i had 2 cut off of my workin out for a while so that the pain would go ,but this method took me three days or even more so that the pain can reduce . so i really would appreciate your advice .

[OmarIsuf]

@0MuD If you mean soreness, its normal, if its not soreness, see a doc

[HHFDFirefighter06]

Can i eat nuts lol?!

[OmarIsuf]

@HHFDFirefighter06 yes

[VuTang01]

can u do a vid solely on lowering body fat percentage but maintaining the muscle and strength i worked so hard to build? Im at 20% with a bit of muscle but I want this gut gone.

[KoNjire]

hey omar do you have any advice for the TRUE skinny fat male? I'm not overweight , I'm at 165 lbs at height of 185cm (6'1"), but I can't see my abs (even though if I flex my abdominal you can see the fat covered upper six pack) and I have awful "love handles". should I loose the fat first and then build muscle?

[sp3ciaLL0n3]

I lost 40 kilos of weight I used to have 120 and now I have 80-82 , I'm 17 year old now

Trying to get my "dream Body" I'm training Football/Soccer

My body fat percentage is 11.8% or 12% and I can't even see the lines of Abs or anything .. it looks like I still have "bluber" on my stomach , can you help ?

[jeffferguson69]

Good advice, people think im retarded for cutting befor i start up bulking wich will be in 2 months prolly, im at 20 % bodyfat, i wanna get down to 10 % and everybody thinks im retarded and shoukd start getting size now lol. Im starting p90x for my cutting and will hit the gym after that and bulk, whats your opinion on that omar, btw u and the hodgetwins are the shit

[nahid666]

Omar , no need to mention women, After all this time I just found out you have a whole channel for women.Silly me, all this time watching men stuff. Great job...

[FitnessKid96]

Hey Omar, im 5'6" 15 years old, and 120lbs. How much weight should i try and gain to be lean & cut, not huge, bulky, ronnie coleman? lol

[nahid666]

Omar, could you mention women in your talks, for example when you say 11% to 15% body fat for men, could you also mention if that applies to women as well...