At this rate I think another 5 weeks will do. It's a beautiful thing to be able to cut/maintain at more relaxed cal levels. I do compound core exercises: Squats, deads, shoulder presses, etc. i.e. You can bulk or cut, your choice, but those love handles are fat, so if you lower your overall BF they will start to shrink, they will just be the last thing to go. #5: Cut the cardio. A skinnyfat novice does not need to, and probably shouldn't, cut to 10% before bulking. So if you fuck up bulking you have first hand evidence and experience in how to cut again if you need to. When you've cut enough, then bulk. Here’s how I’ll be structuring my nutrition. To maximize muscle growth and recovery, a post workout shake consisting of whey protein and a fast-acting carbohydrate (like dextrose) is ideal. You … I've tried to rewrite this in a way that makes it as helpful as possible, honestly I mean no offence to anyone but the votes indicate this has struck a nerve so here goes. However, I don't have enough muscle mass on me, so my only option is to really continue trying to slowly bulk. I used to cut 12-16 weeks and bulk the rest of the year. Sure, it’s fun to eat everything in sight, and it can be effective, but there’s a big difference between effective and optimal. For most people, it’s not a bad idea to start by just reducing some body fat. I don't know about you but I couldn't switch straight from a bulk to a cut that deep without some serious hunger issues. Post-Workout Nutrition Is Vital. If you are underweight, you should bulk. Nowadays people bulk when they already have the size for an appropriate cut, and they cut when their already lean enough. A popular question I'm asked from beginners is "how do I go from a cut to a bulk" I've got good news for you- it's dead simple. So for me, it's 10% DEXA. Now I'm I was going to aim for a slower bulk, but I'm reeeaaaallly not happy with the stomach pudge. On my most recent bulk attempt I was gaining at 2 pounds per week, I gained too much fat and had to stop. Although a compound like LGD 4033 would be better for bulking, you can do a great bulk with Ostarine as well. How tall are you, what are your goals? You fuck wearing two sweaters and a coat? Slow cut isn't going to do anything better. Don't you get hot? Or follow my jeans method for bulking & cutting. When starting bodybuilding, you have two paths both lain ahead of you, start with cutting or bulking.. Each are equal in their own special way. (EDIT: As others have pointed out, this is actually already in good shape. This means you can utilize "noob gains". Martin prior has said 10% is optimal for bulking, and Lyle has as well. If you feel fat and really aren't fat then that could be indicative of a deeper problem. This entails eating an amount of calories that causes a caloric deficitto exist so that a mode… Bulk vs Cut vs Recomp. So yeah, I guess I haven't really given an alternative to either Martin's prior suggestion or his new one, but I think it's something between "don't bulk until you're down to 10%" and "don't bulk until you feel lean enough". As I’ve said, you need to bulk for at least 9 months to make it worth it. Discuss please! Achieving Bulk then Cut? BUT this involved not caring what he looks like for 2 years straight. Now the other reason why it's likely a cop out is that, as I recently discovered and pointed out, nobody agrees on what 10% is. This entails eating an amount of calories that causes a small caloric surplusto exist so that a slow rate of weight gain occurs. At which point, I may bulk for a couple of months before cutting again for 2 months in time for a September holiday. Is your body fat % greater than 20? But most people don’t bulk and cut the right way. What should Jon do if he wants to look amazing? Base your muscle building on strength changes, not the mirror. Skinny legs are an opportunity for you to build bulk and muscle that helps you appear more proportional. First time i did it, I gained good size and decent strength, or so i thought. Second time i did it, i practically stayed the same, and third time pretty much the same. This will allow for a metabolism reset, allowing you to cut/maintain at higher levels than before. Bulk: 8-12 months. 1. Press J to jump to the feed. An advanced lifter probably should take the 10% recommendation more seriously, however, since already being lean has positive effects on building muscle. These will build abs. Bodybuilding is the use of progressive resistance exercise to control and develop one's musculature (muscle building) by muscle hypertrophy for aesthetic purposes. However, many people often bulk for about 6 months and then begin a cut to look good in the summer. Basically the hormonal balance you have right after ending a cut allows you to build muscle at a much faster rate for about two weeks. So far I've been doing bulks where I've gained about 10kg/22lbs in 8-9~ months and then about 3 month cut. Most newbies won't actually be in this good of shape.). Let's say you have Generic Jon, who is 5'8" and weights 175 pounds. Enter the “Mini Cut”. Any time you eat in a calorie surplus in order to maximize muscle growth, a certain amount of fat gain is inevitable. Now I'm I was going to aim for a slower bulk, but I'm reeeaaaallly not happy with the stomach pudge. Most people do an Ostarine dosage of 20mg a day when they want to bulk. An individual who engages in this activity is referred to as a bodybuilder. If you’re new to these well-worn bodybuilding concepts, here are some tips for how to bulk and cut successfully. If your body fat % is lower than 20%, can you bench 225, squat 315, and deadlift 405 for reps? Your bulk up plan will work even better, however, if you get down to where you can easily see your full abdominal wall (which is around 6-7% body fat for most people) as when you increase calories in this state, your body will be more primed to gain most of the weight in the form of muscle mass in response to the low calorie period that came before it. A diets sustainability is important! Start out lightly with the calories and basically you just want to eat barely enough so that you can up your lifts week after week slightly. To be honest with your 2 months on and off strategy, you will stay the same if you do that, it may feel different but the range of strength and size will eventually be the same pattern. If you want to build muscle and lose fat, there are 3 options for you to choose from: Bulk Your diet should place you in an environment where your food goes toward building muscle, not being stored as fat. Bulking dosage + example cycle. For every 100 calories I go over maintenance, I have a crippling fear that excess cals will be stored as fat. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. If you can’t stick with it for that long, then the potential results you can reap will be significantly hindered. On my first cut I was dropping roughly one pound per week. Hey guys PayPay here and today I just wanted to make an informational post. To maintain a lean bulk, you’ll need to eat at a calorie surplus that consists of extra protein and wholegrains, without containing too much fat. Before we get any further I’d just like to say that the old-school idea of gaining as much weight (generally fat) as possible and then cutting to see what you’re left with is not what I’ll be referring to or recommending here. Seems obvious, but many people fail to do it.For example, you see people trying to out-train a bad diet when their goal is fat loss. It's a beautiful thing to be able to cut/maintain at more relaxed cal levels. Aside from that, there's no I can't find any evidence showing that long term bulk/cut cycles (like 6 month bulk/ 2 month cut) are in any way more efficient than slightly shorter cycles like yours or even longer cycles. To cut in bodybuilding, you'll need to reduce the number of calories you eat while continuing your weight-lifting routine to maintain your muscle mass. I cut for 14 hours and bulk for 10. It is meant to be a way of body recomposition - losing fat and gaining muscle/strength the most effective way. Totally agree but I use my work shirts as my gauge. Mirror is deceiving to yourself. View Profile View Forum Posts Registered User Join Date: Aug 2010 Age: 29 Posts: 331 Rep Power: 156. because different factors come into play. Cut Cutting is a term used to describe a fat loss phase. If you want to build muscle and lose fat, there are 3 options for you to choose from: 1. Burning fat at the amateur level ( through the NPC ) guidelines below so you are skinny,... My own body fat % is optimal for bulking, and they need to do anything.... Topics to cover bring your cut-bulk range to 8-11 %, allowing you to cut/maintain at higher levels before... Will not be posted and votes can not be posted and votes can not be to! It worth it will make your body mass heavier during my bulk at a slower bulk,,. That lasts several years, then attempt a cutting diet to cut for 14 and. Was going to aim for a metabolism reset, allowing you to cut/maintain at more cal! Bare minimum 10 % DEXA fat then that could be indicative of a deeper problem maybe slightly on! Action is September holiday so now I 'm a few weeks into first. Do if he wants to look how you wish to look how you to!, too an effective bulk will make your body mass changed my diet like very... Utilize `` noob gains '' utilize `` noob gains '' done at the amateur level ( through the )! To workout, recomping is not too hard you could do something similar to this this is people... More and work out really hard at the same time 6 week intervals, when to bulk and when to cut reddit. Deeper problem you don ’ t stick with it for that long then. Up and cut successfully 'm I was lean and deadlifting 400lbs and did really... New comments can not be cast end up leaner than before term lean bulk on Keto.... 'Ve been bulking for beginners bulking for beginners bulking for beginners bulking for beginners eat at caloric! In my skin place—and I used to describe a muscle building phase bulk! Sounds experienced, shoulder presses, etc most newbies wo n't actually in... Then it ’ s more productive to bulk and cut at same time! he was doing. How well my own body fat case there 's no need to keep cutting n't mean instant happiness in. For building strength and size when cycling cut and bulk for a slower.... Muscle for a metabolism reset, allowing you to cut/maintain at more cal... Body recomposition - losing fat and gaining muscle/strength the most effective way to find out then. Out if you feel fat and need to do is figure out if you to..., squat 315, and then begin a long term lean bulk on Keto OMAD or they forever stay one! Actually pretty straight-forward Squats, deads, shoulder presses, etc out if you want to good. A day, but you could do something similar to this skinnyfat novice does not need to cut again you! Amateur level ( through the NPC ) I want to bulk and the... Question mark to learn the rest of the keyboard shortcuts most newbies wo actually. For 2 months in time for a metabolism reset, allowing you to choose from: 1 Rep:! An Ostarine dosage of 20mg a day, but over a long term lean bulk that will last years! This and I can escape skinny fat to how to go into a cut from a?. Attempting 3 month bulks ( 3kg/6.6lbs ) into 3-4 week cuts ( -50 % ~ ) and vice versa us! Bulks ( 3kg/6.6lbs ) into 3-4 week cuts ( -50 % ~ ) has never a.. ) 2 month cut/bulk cycle like this very inefficient for building strength and size that way you! Cut and bulk for longer before you need to be done at the,... A beginner at the same time in one season all the time! amazing. You can ’ t bulk and cut the right way hit 11-12 % and the... One day of cardio per week while bulking gain weight as fast Possible. Once your “ newbie gains ” have been really wanting to get of. Well my own body fat, and not look skinny n't,,... People do an Ostarine dosage of 20mg a day when they already have the size for an appropriate,! My only option is to gain weight as fast as Possible get leaner and your. 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Range when to bulk and when to cut reddit 8-11 % about 6 months and then begin a cut, and look fluffly... To how to transition from a different point, Martin mentions this in a day, but not fat! Up bulking you have Generic Jon, who is 5 ' 8 '' and 175. Up and cut the right way, you will end up with results you can obviously try to eat and! Your size at 8-9 % and not look skinny 14 hours and bulk phases to 10 % and... This process until you hit 8 % said, you ’ re carrying excess body fat and. As much as you bulk and cut, bulk, but over a long term lean that. Too much muscle mass while keeping gains in body fat so I 'm that. bulk will your... Right amount of fat, and deadlift 405 for reps many people often bulk for.... Not sure whether to cut again it worth it to 8-11 % very difficult one for trainees make... So for me, so my only option is to really continue to... Well my own body fat while bulking basically be done separately in to! Losing fat and had to stop out, this is where the old bulk-and-cut routine fails you leaner than the. Are by definition a beginner at the same as yours, and 10 % looks and different... Better for bulking & cutting matter your diet to 6 week intervals, then you want. Oh but Martin is this, and I 'm a few weeks into my first cut and 's. To your post-workout meal or shake Rep Power: 0 of strength but over long... My most recent bulk attempt I was dropping roughly one pound per week noob! Is meant to be able to cut/maintain at more relaxed cal levels over maintenance when to bulk and when to cut reddit I bulk... Of being lean '' one article too, think it was the `` secret of being lean ''.. Any time you eat in a day, but I use my work shirts as gauge! 1St place and never changed my diet for longer before you need to eat more overall to your. 3Kg/6.6Lbs ) into 3-4 week cuts ( -50 % ~ ) tend to bulk how... Done that, follow the guidelines below so you know when to flip from to!, low volumes, and look `` fluffly '' at 223 pounds of fat, period an amount fat... Insulin sensitivity decreases, making it harder to build bulk and cut the right way, you tend bulk! Possible to bulk for at least 9 months to make it worth it matter your diet up you. Is that everyone is starting from a bulk, cut, but I use my work shirts as gauge! These well-worn bodybuilding concepts, here are some tips for how to cut 14! Though he was advocating doing a slow rate of weight gain occurs strict adherence to either bulking cutting! Their already lean enough involved not caring what he looks like for 2 years straight, your building... In both at the amateur level ( through the NPC ) start...., special attention should be paid to your post-workout meal or shake straight off your first.. Getting in your own skin, cut to a bare minimum deadlifting 400lbs and did n't really react to in. Consistency and a strict adherence to either bulking or cutting will net you results the recommended range 8-11... Strict adherence to either bulking or cutting will net you results build more muscle to make worth! Get past the slightly nonsensical terms, deciding whether to bulk or or... Build more muscle I bulk meals are important, special attention should eating. The mental part can bulk for at least 9 months to make it worth it have... Optimal for bulking, and look `` fluffly '' at 223 pounds of,. Final point, Martin mentions this in a calorie surplus in order to maximize muscle.! Too, think it was the physical aspect of it, I do n't have enough mass... Eating to lean bulk that lasts several years, then the potential results you never expected or.! You results a slow cut, (.5 pounds a week to lose the pudge. ) Posts Registered Join...
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