Beginner’s Guide To Cutting And Bulking
I suggest that you consume 1g of protein per pound of bodyweight per day so if you weigh lbs, you eat g protein during the day. Eat big, get big, right? The thing is, how successful these bulking and cutting cycles have been for you in the past and how successful they will be for you in the future depends on a bunch of factors, the most important of which may just be understanding what these terms DO and DO NOT mean and applying them accordingly. Its fine to do legs on Tuesday, back on Wednesday though! The party line is that fiber helps to reduce pressure in the gut because we have more frequent and regular bowel movements.
Bulking and Cutting Myth
Fibers from grains and legumes, however, should not be eaten for the sake of eating more fiber. We can all agree with that. Allen Cress and Mike Hanley who have been dieting and training hard. The results, however, can be interpreted very, very differently. Gas, bloating, and cramping are all likely consequences of excessive fiber intake—especially in an environment of gut dysbiosis. Some say that inflammation is the key to muscle growth, and without it, your muscle will not grow.
I had an annoying belly and weighed around 85 kgs. Within six months, I came down to kgs. I certainly must have lost a lot of muscle mass too, but most of the weight loss still came from fat.
Around months back, I started training with weights. I gained a little muscle mass and did see some increase in my strength too. However, till now, I was creating a slight caloric deficit only, to somehow lose fat AND gain muscle at the same time. I did have results, but they were very, very slow. I started bulking from last two weeks only, this year, and am creating a surplus of calories a day, a gram of protein per pound.
I train with weights 6 days a week, and do mins of cardio daily. I hope my diet routine is the type that would be helpful. If not, please guide me about what exactly should I do to ensure a visible change in my body? Or maybe the cardio is hampering muscle gains? What exactly shall I do? Weight training 6 days per week? I really had no idea about that. That is probably why I was having slow results. Thank you very much. One more thing does the type of cardio change the amount of muscle I would lose if I adjusted the amount of cal like lets say if I ran for an hour and added calories or walked for an hour and added calories would I lose more muscle with the running or would it matter?
Note I made up the calorie adjustment for example purposes. The more intense the cardio is, the more likely it will be to cut into recovery… which increases the risk of muscle loss. Hi, with bulking on the days your not training are you still required to increase calories or keep calories at a maintenance on rest days. It can be done both ways, and I plan to eventually write an article explaining the pros and cons of each approach.
Hey I really enjoyed reading this article and i was relating to everything you were saying… Like how you also tried the old school bulking method at first when you were lbs. I remember how i tried to eat everything in front of me because i was lbs around 8 months ago.
How long do you think it will take to lose the excess fat on my face and stomach.. Just wondering how long did it take you to lose that amount of fat and how much did you reduce your calorie intake by? Arghhhh, i wish i knew the smarter way of bulking and cutting beforehand..
What the heck… I just found out your name is Jay. Ha, glad to hear this was helpful. As for how long the fat loss will take, read this one. In January, I started to eat more keeping rest day intake the same as training days which was at this point , and my weight went up to what it is now.
Now I am at the stage where I am considering cutting, but also feel that maybe I should continue to bulk, but consume a lower surplus. I think that my body fat percentage is ish. My maintenance level is about , would a surplus of be enough?
Typically a daily surplus of about calories is a good place to start. So, if my goal was to bulk until I could press pounds, I need X many workouts, or weeks to do it, so if i gain 2 pounds a month, I would gain Y many pounds before I hit my goal. Or, is it better to not have a number in mind, since I know at a certain weight, I would need new clothes, so I want to bulk until I get close to that weight, then cut until the clothes are baggy again, and so on.
You mentioned that visual appearance is as good as anything else, but do you have any links to any pictures of good representations of these numbers? No love handles, and no excess fat anywhere else really. Those scales are mostly useless for accuracy. This however is a pretty good place to start for body fat percentage pics.
Instead of alternating between bulking and cutting phases, I mean going through a long, slower bulk phase. And then once reaching the desired point, cutting until reaching the final desired point. This is pretty much what I recommend. BTW, I want to say thanks for taking your time to put so much information together on lifting. The information is very much appreciated! A tremendous article Jay! What would you consider to be optimal in terms of moving from cutting to bulking?
That would be cal difference in my case. Move from the deficit back up to maintenance, stay there for about 2 weeks, then go up into the surplus. Do you take that into account? I typically just increase my calorie intake in calorie increments until things are where they need to be. I have a similar question to Michael above. Would that be a reasonable rule of thumb? Makes sense — thanks. Impressive that you still keep on top of comments to a three year old post!
Thanks for the info here! Hi, I read this article and another one that was about skinny-fat people. With thousands of websites on internet and all of these made me much more confused and sad. Confused because yeah i still dont know should i lose wight first or bulid muscle and no one is talking about diets. But between all sites i found you much more reasonable. Read this one and this one. Are the fat measuring scales accurate?
Do you recommend any weighing scale which measures fat percentage? Nope, all of those scales suck. Christian Finn has a great article about this right here. Thanks for the interesting read. I am currently working on trimming down then bulking up. Which option should I take? Thanks for the help. Depends on your body fat percentage. This would be a good place to start. Thanks for the website. So based on reading your responses to others you would recommend cutting first, then bulk?
Jay do you really think it is necessary to bulk and cut? Also, what is your opinion on free motion machines? Is it a good compromise between isolation and free weights?
Could maybe lose 8 pounds. So why would I want to bulk? I see lots of woman doing this. But have been struggling with over eating especially after working out as I feel super hungry after a heavy workout, as well as serious stress eating.
I put no blame on anyone but myself. I am not overweight by American standards but feel sluggish and lethargic and no longer fit into my clothes and normally am around pounds so feel weight loss will help, and, well really want to lose this extra weight, as well as take pressure off my knees and back. Any specific tips or If your book address some or all of this would help. However, the book I am currently in the middle of writing which is a fat loss book will definitely cover it.
For leaning and bulking shall I use a different workout routine and shall I still try to progressive overload for both?
I am running into some busy times with work, school and family and need to keep things basic for a while. I really like version 2A of the targeted routines because it hits everything well. I was doing the fat loss routine but it was just getting a bit time consuming in my garage. Should I just remove a set on the Incline DB press from the push workout and the BB rows from the pull workout, and just keep the isolation sets and reps as is?
I find it easier to concentrate on one or the other. I really like to do something upper body every workout. Like 2 month of surplus and 3 weeks deficit. Because some people freak out when it comes to eat at surplus for a long time. It can work if done properly. That usually involves weeks of bulking followed by weeks of cutting. If you have a question or comment about this article, or just want to give me your feedback on it, feel free to contact me directly by using the contact form here.
Be sure to follow me and subscribe so you never miss a thing. What Are Bulking And Cutting? You see, in the most general sense, they can be defined the following way: A period of time when the primary goal is building muscle, gaining weight, increasing strength, or all of the above.
Calorie intake is increased so a caloric surplus is present. A period of time when the primary goal is losing fat, losing weight, getting leaner, or all of the above. Now For The Problems… What sucks about these words is that they lack details and specifics. No cardio activity is done. The focus is largely on just gaining weight fast… even if a significant amount of that weight is ugly body fat rather than pretty muscle.
As long as body weight is increasing, the bulk is successful! Superior Muscle Growth And that brings us to cutting. How To Cut… The Wrong Way The typical old-school approach to cutting is really about just losing weight as fast as possible. And that describes old-school cutting exactly.
A huge increase in cardio… something like minutes of steady state activity done days per week is pretty normal coming from doing zero cardio during the bulk , with maybe some HIIT thrown in for good measure. A switch from barely paying any attention to nutrient intake to now paying all sorts of OCD-like attention.
Yup, the same quality lean muscle you just put in a ton of time and effort to build. If anything, you usually look slightly worse at the end of each bulk and cut cycle. So is that too much cardio? Awesome to hear you liked the guide! Thanks for the feedback. Sorry for long post. Your help is appreciated. Thank you very much for this great site. How long should the bulking phase? Hey, I like the guide and the level of feedback you have given here. From 92kg now 75kg The experience gave me an understanding of the feed back I get from my body, and I have been hovering quite successfully between Cardio needs a full article to cover.
Any Advice would be much appreciated. The key thing however is that the same total weekly surplus is there in both cases. I think that my body fat percentage is ish My maintenance level is about , would a surplus of be enough?
You called it… it depends. And that increasement occurs every days? Sorry to bother, just want to be optimal. Thanks for all the great advice. Really loving your site! Congrats for the website, your articles are great! When should you start bulking and cutting and for how long?
When will your second book come out? Will it also be ebook only? As soon as possible! Currently writing page as we speak. And yup, it will be ebook only. Are you looking to use this routine during fat loss? Comments Are Closed If you have a question or comment about this article, or just want to give me your feedback on it, feel free to contact me directly by using the contact form here.
Building muscle and bulking up are one in the same. If you've been avoiding weights because you think that building muscle means that you'll bulk up, think again.
When you lift weights that are challenging, you actually create micro-tears in the muscle fibers. These tears are then repaired by the body this is where soreness comes from! However, because muscle tissue is more dense than fat, adding a little bit more muscle to your body and decreasing your fat actually makes you look leaner—not bigger.
To really bulk up, you have to really work with that goal in mind. Bodybuilders spend hours and hours in the gym lifting extremely heavy weights, along with eating a very strict diet that promotes muscle gain. Lifting light weights won't help you get stronger. When it comes to lifting weights, the secret to really getting stronger isn't about how much weight you're lifting. Instead, it's all about working your muscle to fatigue where you literally cannot lift the weight for another repetition.
The August study from McMaster University that proved this found that even when subjects lifted lighter weights, they added as much muscle as those lifting heavy weights. However, the time it takes to reach fatigue with light weights is much longer than the time it takes to reach fatigue with heavier weights. So, if you're like most people and extra time is a luxury, it makes more sense to go heavy and then go home!
Women and men should lift weights differently. I see this one all the time at the gym. It's pretty common to see women lift 3- to 5-pound dumbbells to do biceps curls while men pick up the pounders to do the same exercise. Although men are genetically stronger than women, they aren't that much stronger.
Second, most women tend to stick to the weight machines or basic leg-work that target the rear end and abs women's "vanity" muscles , while the guys at the gym are more likely to be seen working out with free weights or using barbells and—most often—focusing on their vanity muscles: Obviously gender differences exist and everyone has different goals like we discussed in the beginning. But if you really want to lose weight and get lean—no matter if you call that toning or bulking—people of both genders should have a strength-training plan in place that works every major muscle in the body at least 8 to 12 times, using a weight that is heavy enough that the last two repetitions are darn hard to lift.
Only then is the body challenged enough to change, grow and adapt, making you stronger and leaner no matter if you're male or female. Lifting this way is also a great way to lose weight. Certain forms of exercise build long, lean muscles. Many forms of exercise claim to lengthen the muscles or develop "lean" muscles, not bulky ones. But here's a truth that may be shocking to some: To put it another way, no form of exercise makes muscles "longer" because your muscles do not—and will not—respond to exercise by getting longer.
It's just not how they work. Muscles are a certain length because they attach to your bones. A wide variety of movements and exercises can help you strengthen your muscles without necessarily making them bigger.
In fact, you can develop a lot of muscular strength without your muscles ever increasing in size girth. That said, exercises such as yoga, Pilates, dance and barre classes can help to increase your flexibility improving your range of motion at certain joints and your posture, which can give you the illusion of feeling and looking longer or taller. Claims like these are just trying to appeal to people who fear bulking up. If you're ready to get strong, be sure to check out some of SparkPeople's amazing free resources and workout plans that will help you do just that!
You will earn 5 SparkPoints. Like what you read? Get your free account today! Got a story idea? Give us a shout! Women actually do have to train differently than men to achieve the same results. Women have a greater "work capacity" they can do more in a shorter time frame , so can benefit from shorter rest periods. Also, women benefit more, in general, from rep ranges from , not Good to know the facts! Myths really do confuse the issue
Iamges: bulking is a myth
Or, to use the proper term, will keep the muscles in a state of anabolism, literally metabolic functions of creating large molecules from small molecules—most notably the formation of protein strands from amino acids. Is more fiber better for health? The more intense the cardio is, the more likely it will be to cut into recovery… which increases the risk of muscle loss.
So how DO you bulk up? Observe this fat guy. But, all of the advice I was hearing at the time made it seem like someone as skinny as I was needed to ignore everything and just eat a ton.
To build muscle you must eat more calories than you expend every day. They add volume but they don't grow anything. Professional bodybuilders and very advanced bodybuilders bulking is a myth who have been lifting seriously more than 7 years benefit from bulking cutting but in winstrol steroids.com opinion, beginners and intermediates do not. The colon is chronically stretched which negatively impacts the nerve impulses to bulkibg gut. This makes people underestimate the amount of fat they carry and as a result they can accumulate a lot of fat over time. When it comes to lifting weights, the secret to really getting stronger isn't about how much weight you're lifting. What this means is that there bulkimg also a limit to the hulking of calories hgh before and after side effects human body can actually put towards the process of muscle growth.
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