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Explore I Gained 10kg In A Year. Here's How Much Was Actually Muscle. with 10,340 views, 221 likes, and 71 comments. Experience the impact of this video content that has captured audience attention.

Want to Know Whether You Should Cut, Bulk or Recomp? 💪 Take My FREE Quiz: https://evolve-nutrition-performance.com/your-journey-scorecard/?utm_source=youtube&utm_medium=optin&utm_campaign=scorecard Want to Finally Get the Results Your Consistency Deserves? Find Out More About Online Coaching: 👉 https://evolve-nutrition-performance.com/online-coaching/ I spent just over a year bulking and gained 10 kilograms. But how much of that was actually muscle? In this video, I walk you through every phase of my year-long bulk and cut — the exact numbers, the honest results, and what I'd do differently next time. Most guys bulk wrong. They jump straight into a gaining phase without thinking about their starting body fat. Gain too much too fast. End up having to diet for months just to get back to where they started. And come out the other side looking almost identical. This video is the honest documentation of just over a year of structured bulking and cutting. The mini cut before the bulk. The 9-month gaining phase. The maintenance phases in between. The final cut. And the result. Including the answer to the question most coaches avoid — how much of the weight you gain in a bulk is actually muscle? Here's everything I cover in this video: Why I didn't go straight into a gaining phase at 15 to 17% body fat, and what would have happened if I had How I performed a 7-week aggressive mini cut, losing 7 kilos before starting the gaining phase Why I always take a short maintenance phase between a cut and a bulk, and what happens if you don't How I set up the 9-month gaining phase — monthly weight gain target, calories, and how I tracked progress week to week Why I stopped the gaining phase at 15% body fat instead of pushing to 20% How I set up the final cut to protect the muscle I spent 9 months building The honest breakdown of what those 10 kilos actually consisted of and how much was real muscle mass The before, during, and after photos show exactly what a full year-long bulk and cut cycle produces And the one change I'm making to my next gaining phase, based on what I learned Same weight. Completely different body composition. Just over a year ago, I weighed 78 kilos and had around 15-17% body fat. Now I weigh 77 kilos and have around 10-12% body fat. A kilo lighter. Significantly leaner. More muscle. That's what structured phases actually look like over time. Not sure whether you should be bulking or cutting right now? I built a free quiz that tells you, in under 60 seconds, based on your body fat percentage, training age, and a few other factors. Take it here 👇 https://lewis-ie5mkp0a.scoreapp.com TIMESTAMPS: 0:00 — Introduction and why not all weight gained is muscle 0:45 — The full journey — four photo overview 1:30 — The weight comparison — same weight completely different body composition 2:15 — How much was actually muscle? The honest breakdown 3:00 — How I can tell — comparing photos at the same body fat percentage 4:00 — What this video covers — calories phases and decisions 4:30 — The starting point — 78kg at 15 to 17% body fat 5:15 — Why I didn't go straight into a gaining phase 6:15 — The mini cut — 7 kilos in 7 weeks on 1650 calories 7:15 — Why you need a maintenance phase between phases 8:15 — The 2 week maintenance phase before the bulk 8:45 — Starting the gaining phase — 7 to 9% body fat 9:30 — Monthly weight gain target and why monthly matters more than weekly 10:15 — Calories throughout the gaining phase — 2900 to 3050 10:45 — Why I stopped the gaining phase at 15% not 20% 12:15 — The gaining phase summary — 9 months 10 kilos 12:45 — The 2 week maintenance phase before the final cut 13:15 — The final cut — starting at 82.6kg aiming for 400g per week 14:15 — Why I lost 800g per week instead of 400g 15:00 — Why I stopped the diet 3 weeks early 15:45 — Why I didn't go below 10% body fat 16:30 — No reverse diet — straight back to maintenance 16:45 — The result — 3 to 4 kilos of actual muscle gained 17:30 — What I'm changing for the next gaining phase 18:15 — Outro and free quiz KEYWORDS AND HASHTAGS: #yearlongbulk #bulkandcut #bulkingresults #howtobulk #gainingphase #naturallifting #musclebuilding #fatloss #bodyrecomposition #onlinecoach #progressiveoverload #caloriesurplus #caloriedeficit #bodytransformation #howtogainmuscle CONNECT: Instagram 👉 https://www.instagram.com/lewis_evolve_coaching/ Coaching Enquiries 👉 https://evolve-nutrition-performance.com/online-coaching/

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