when to bulk and when to cut reddit

would hitting intermediate strength standards be a good point to start cutting to sub-10% and not look skinny? If you want to build muscle and lose fat, there are 3 options for you to choose from: Bulk 1. The question of whether or not to cut or bulk first is a very common one with no clear-cut answer as it varies so much on your experience, goals, and current body fat level. Cutting and bulking properly is the most effective way to gain significant amounts of muscle over time. He'll be able to bench 225 for 10 reps, squat 315 for 10 reps, and deadlift 405 for 5+ reps. (His starting bench press was likely to be about 150 pounds for a single rep. Maybe even less.). But most people don’t bulk and cut the right way. At this point, he can consider cutting. 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. (all though I regained the lost cut muscle and then some.). So you’d bulk until you hit 11-12% and cut until you hit 8%. 2. Cut or Bulk? Or, when wanting to build muscle, they train with extremely heavy loads, low volumes, and they avoid carbs. I'm a few weeks into my first cut and it's gone really well, can see clear progress. An effective bulk will make your body build muscle and lead to increased strength. Unless it is lacking whatsoever, which I assume is not the case. I can't offer any real medical advice on how to be happy, but not being fat doesn't mean instant happiness. 1. So far I've been doing bulks where I've gained about 10kg/22lbs in 8-9~ months and then about 3 month cut. Consuming too much fat - go through bulking logs of people on forums and half of them are chugging peanut butter and ice-cream like crazy, only to end up with 50% of their bulk as pure extra fat. In order to bulk effectively you need to take it slow and don't think you have to over eat all of a sudden to gain the muscle weight you want. 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. Cut 10-15 pounds of fat, and then begin a long term lean bulk that will last several years. Beginning of dialog window. Repeat this process until you’re happy with your size at 8-9% and then maintain that condition. Cut Cutting is a term used to describe a fat loss phase. If you have nothing important coming up, then spending some solid time on a long bulk might be the more viable option. So I'm thinking about doing a slow cut, (.5 pounds a week to lose the pudge.) If your body fat is fairly low, then you probably want to start with bulking. Your body doesn't really react to much in a day, but over a long period of time. Not really. The fact remains that in order to ‘bulk’, you need to be in a calorie surplus, in order to ‘cut’, you need to be in a deficit. Bodybuilding is the use of progressive resistance exercise to control and develop one's musculature (muscle building) by muscle hypertrophy for aesthetic purposes. Your strength should stay the same during a cut, maybe slightly reduced on bench/ohp by maybe only by a few pounds. Your body doesn't really react to much in a day, but over a long period of time. If you’re pretty lean, then it’s more productive to bulk. It is unclear whether someone who bulks from 12% body fat will have a calorie partitioning advantage over someone who starts bulking at 18%, but there are clear aesthetic advantages. As I’ve said, you need to bulk for at least 9 months to make it worth it. I say you give the 12-week cut a try. Assuming a 50/50 muscle/fat gain. You aren’t making any permanent changes. NOT CARE ABOUT WHAT HE LOOKS LIKE FOR 2 YEARS. Hardcore competitors mainly want to look their best for a certain place and time: on stage. DIRTY BULK. 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. So this year, I took my reverse slow and am bulking for close to a total of 2 years before i cut, and my strength is immensely grown so far(1 year). After that you go back into a cut, which needs to be two weeks long to reset the hormonal balance and then bulk again. Going on a bulk is much riskier. I say you give the 12-week cut a try. I thought the whole point of leangains was not having to bulk and cut. You could set your calories somewhere in between and mix up your workouts, but understand that this isn’t ideal and will heavily delay your results. 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. At this rate I think another 5 weeks will do. How to transition from a cut to a bulk . I was about to start a thread but this seems appropriate. But then again if you want to end up leaner than before the bulk, it's a viable option. In order to cut down on calories, eat lots of high protein foods, such as eggs, grilled meats, and cottage cheese. View Profile View Forum Posts Registered User Join Date: Aug 2010 Age: 29 Posts: 331 Rep Power: 156. because different factors come into play. Especially if you're not sure whether to bulk or cut or you're a skinnyfat noob who has never touched a barbell before. For example, “bulking” to one lifter might mean gaining 30 lbs in 6 weeks, whereas to another lifter it might mean gaining 6 pounds in 6 weeks. Undergo a long term lean bulk that lasts several years, then attempt a cutting diet to get rid of any extra fat. Press question mark to learn the rest of the keyboard shortcuts. Yeah, honestly I feel like that suggestion, "Bulk when you're comfortable in your own skin, cut when you feel like a fat ass" is part wisdom and part cop out. I know there is a collective wisdom here (led by tonty) to make sure not to cut to skinny without any muscle to show so bulk/get strong first. Filter by flair. At that point you can get leaner and bring your cut-bulk range to 8-11%. The good news, though, is that if we push deeper into muscle growth, we can add more nuclei to our muscle fibres. Need advice, to cut? I always feel fat and am never comfortable in my skin. Members. If you want to build muscle, you’re going to have to accept two irrevocable facts: It’s going to take a long time [as a natural] There will be some amount of fat gain. He should BULK, and attempt to add 2 pounds of bodyweight per month for 2 years straight, adding up to 48 total pounds gained. LeanGains is a diet/workout methodology based on intermittent fasting (IF) and lifting heavy weights. And your workouts and nutrition choices should work synergistically to help you reach those goals. Then reverse. Consistency and a strict adherence to either bulking or cutting will net you results. There is probably a level of leanness that would make bulking optimal. Most people do an Ostarine dosage of 20mg a day when they want to bulk. In any case there's no need to cut for as long as you bulk. As for size, I will not be able to completely tell until I cut. 33.2k. Mirror is deceiving to yourself. You do need to eat more overall to increase your body mass. Protein is the main nutrient you need when building muscle. CUT YOUR CALORIES. If the weather is cold outside, I bulk. Martin's advice: "Fuck the percentages. But the rate at which you bulk and cut, or how far you let yourself go in terms of increased or decreased bodyweight or bodyfat, are not yet standardized. 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. would hitting intermediate strength standards be a good point to start cutting to sub-10% and not look skinny? 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. and part of me once to do the fast cut, then start my bulk at a slower rate. Somebody needs to teach that author to use the word than rather than then. All you need to do is figure out if you’re carrying excess body fat, then apply the golden rule. So now I'm in the process of learning how quickly to bulk\cut. When you cut or bulk, do either at about 4 to 6 week intervals, then switch to the other phase. Your diet should place you in an environment where your food goes toward building muscle, not being stored as fat. And if he drops down to 200 or so, then he will look amazing, compared to his starting point of 175. So this is my basic philosophy for bulking. Rules To Proper Bulk And Cut . At which point, I may bulk for a couple of months before cutting again for 2 months in time for a September holiday. Are there situations where you should stick to bulk/cut? Depends on how trained you are. there is evidence to support that a 2 week aggressive bulk/ 2 week aggressive cut cycle might be the most efficient way to build muscle. or to bulk? If you are doing a dirty bulk with an average metabolism, it is pretty obvious that you are going to have to cut or switch to a clean bulk in a matter of a few months. I now weigh 185lbs with 13%bf.Do I weigh enough to finally cut? I've made the on/off mistake and have lately been more disciplined about cutting in the summertime and avoid bulking until sweater weather is back as a general rule of thumb. Bulk until your regular jeans you wear every day start to get too tight for comfort and then cut until you need a belt to keep them where you want them. Achieving Bulk then Cut? This will allow for a metabolism reset, allowing you to cut/maintain at higher levels than before. This entails eating an amount of calories that causes a caloric deficitto exist so that a mode… Who knows. When you've bulked enough, then cut. Yes and no, it depends on your goals. It is meant to be a way of body recomposition - losing fat and gaining muscle/strength the most effective way. Press question mark to learn the rest of the keyboard shortcuts. Your training and diet should reflect your goals. If you want to build muscle and lose fat, there are 3 options for you to choose from: 1. Long Term Lean Bulk, Then Cut. A diets sustainability is important! I know that I need to cut to 10% DEXA to feel lean and mean, but I still feel fat as fuck at 10% hydrostatic (15% DEXA). 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. On there, we discuss why it is optimal to periodize your gaining & shredding goals, instead of trying to achieve them all at once. He will also gain fat, and look "fluffly" at 223 pounds of bodyweight. You need to drop weight for a competition. But when I got to 500 things really started moving. If he's training smart (using the principles outlined in Practical Programming for Strength Training), then a lot of that 48 pounds will be muscle. 9. Cookies help us deliver our Services. But most people don’t bulk and cut the right way. 2. First time i did it, I gained good size and decent strength, or so i thought. Do you have a set or rough amount of time you tend to bulk and cut? Unfortunately, “body recomposition” just doesn’t work once your “newbie gains” have been exhausted. Thirdly, when you are no longer fat, but aren't happy with your muscle mass then it's obviously time to bulk, and you simply have to get over a fear of getting fat again. However, I don't have enough muscle mass on me, so my only option is to really continue trying to slowly bulk. (all though I regained the lost cut muscle and then some.) In that guys study though he was advocating doing a 800+ calorie deficit for those 2 week cut. So what am am saying is if you bulk/cut according to the weather, don’t let the bulking phase get out of hand. Or do you just do one until you feel it's enough? 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". If you feel fat and are fat, then I'm afraid you probably are fat and need to keep cutting. Press J to jump to the feed. What Is A Mini Cut? Bulk properly and you won't. Are you looking to bulk then cut on same training schedule? By using our Services or clicking I agree, you agree to our use of cookies. Additionally, eat healthy fat, like those in fish and nuts, to give you energy for your workouts. But then again if you want to end up leaner than before the bulk, it's … Online. I used to cut 12-16 weeks and bulk the rest of the year. I have been really wanting to get ripped lately as I have been bulking since about 140lbs. If you ask others, you would most likely be bombarded with so many different answers that will make you fall to the floor and cry like a little girl. The last thing you want to do when you are skinny fat is cut, because this will make it nearly impossible to build muscle and could lead to increased cortisol levels and other health issues. #5: Cut the cardio. 10-02-2011, 03:38 PM #11. fukyourhuge. If you are just starting to workout, recomping is not too hard. Bulking dosage + example cycle. Martin prior has said 10% is optimal for bulking, and Lyle has as well. Have I missed something? If you lost too much muscle you weren't eating enough protein. If you bulk for an extended period of time and find your body adapting to the higher calorie level, try raising them a bit higher to see how your body handles it. This entails eating an amount of calories that causes a small caloric surplusto exist so that a slow rate of weight gain occurs. Undergo a long term lean bulk that lasts several years, then attempt a cutting diet to get rid of any extra fat. Despite what you may have heard, reverse dieting is completely unnecessary for 90% of you. What should Jon do if he wants to look amazing? If you bulk for an extended period of time and find your body adapting to the higher calorie level, try raising them a bit higher to see how your body handles it. My own view would be if you've got that far then keep going, what's the point in going on a diet when you could get twice as strong in another year. This advice is usually given to a lot of people based on their pictures but my question would be if we can base this advice on strength standards. It is distinct from similar activities such as powerlifting because it focuses on physical appearance instead of strength. 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. Waterman. However, there is evidence to support that a 2 week aggressive bulk/ 2 week aggressive cut cycle might be the most efficient way to build muscle. It allows you not to care as much. I'll be attempting 3 month bulks (3kg/6.6lbs) into 3-4 week cuts (-50%~). I might give this strategy a go. If you feel fat and really aren't fat then that could be indicative of a deeper problem. A lot of Generic Jons are not willing to do this. Assuming your goal is to commit to a focused bulking phase after your cut is over, your fat loss cycle should simply last however long it needs to in order to achieve a body fat percentage of about 12% for men and 18-20% for women. Bulk for several months, cut … 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. First and most importantly, a good mindset to follow is a quote from John Berardi, PhD's article series "Tailor-Made Nutrition" - "To… When you've cut enough, then bulk. So for me, it's 10% DEXA. Here are the reasons why I’ve chosen these numbers to go by when deciding on when to cut. User photos only. The goal here is to gain muscle mass while keeping gains in body fat to a bare minimum. That was the physical aspect of it, but another important element is the mental part. Although a compound like LGD 4033 would be better for bulking, you can do a great bulk with Ostarine as well. Second time i did it, i practically stayed the same, and third time pretty much the same. How Long Should You Cut Before Bulking? You've been bulking for a while and are gaining an uncomfortable amount of fat (i.e. In general, bulk. An individual who engages in this activity is referred to as a bodybuilder. Is your body fat % greater than 20? You can’t be in both at the same time!! For most people, it’s not a bad idea to start by just reducing some body fat. I think the point is more that once you're at a reasonable level you don't have to label or define phases with such specificity. If your body fat % is lower than 20%, can you bench 225, squat 315, and deadlift 405 for reps? On my most recent bulk attempt I was gaining at 2 pounds per week, I gained too much fat and had to stop. 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. 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. As you bulk and cut, your muscle fibres are just inflating and deflating. Like the fat beginner, the skinny beginner has unrealistic expectations. No point in washboard abs when I have two sweaters and a coat covering them. Yes and no. But he'll be strong as fuck, too. Totally agree but I use my work shirts as my gauge. How to go into a cut from a bulk? However, many people often bulk for about 6 months and then begin a cut to look good in the summer. Is it a more classic BF reading like what hydrostatic or calipers would give you? It’s only 3 months long, and you may end up losing a lot of fat in your stomach area and love handles. A skinnyfat novice does not need to, and probably shouldn't, cut to 10% before bulking. Here’s how I’ll be structuring my nutrition. I'm going to teach you how to shred and cut without "dieting" or depriving yourself, but there is one catch, and it's extremely important. This is when you eat whatever you want, and as much as you can, to gain weight as fast as possible. I want to see how well my own body fat stores can be used for building muscle and burning fat at the same time. Even if you're a total noob to lifting, cut in this case - you'll still gain muscle for a while. 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. 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. The bulk-and-cut approach is a bodybuilding thing. I do compound core exercises: Squats, deads, shoulder presses, etc. You probably could not manage a daily bulk, cut, bulk, cut, but you could do something similar to this. I cut for 14 hours and bulk for 10. Long Term Lean Bulk, Then Cut. The lower body fat you can start your bulk, the better. You need to calculate whatever the difference between the current calorie intake value during the bulking phase and the value of calorie intake that would be recorded at the starting point of the cutting phase. i.e. December 14, 2015, 5:25pm #4. This is a serious sub for anyone that wants to know whether they should bulk or cut for cosmetic appearances, general health, and/or fitness goals. 4. Is it an aesthetic? That way, you can bulk for longer before you need to cut again. The two are different things and they need to be done separately in phases to achieve the best results. Repeat. Completely cut out saturated fats. You aren’t going to look how you wish to look straight off your first bulk. Yes and no, it depends on your goals. For example, you might gain too much excess body fat while bulking. To achieve this kind of micro-lean-bulking and recomposition, I’m going to be fasting the majority of this experiment and eat very sparingly. Let's say you have Generic Jon, who is 5'8" and weights 175 pounds. Nowadays people bulk when they already have the size for an appropriate cut, and they cut when their already lean enough. A fairly common question and one that I’ve gotten a number of times is whether or not you should bulk or cut first. You … For every 100 calories I go over maintenance, I have a crippling fear that excess cals will be stored as fat. Most effective way to find out bulk that lasts several years then you probably want to look all... Hard you bulk up and cut surplus in order to maximize muscle growth completely unnecessary for %! Ve said, you might gain too much muscle you were n't eating enough protein you bench,. Routine fails you ve chosen these numbers to go into a cut, but over a term... Completely unnecessary for 90 % of you being able to see your abs, you agree to our use cookies... To give you energy for your workouts and nutrition choices should work synergistically to help you reach those.! Proper macronutrient ratio do is figure out if you ’ re better off working on one after the other.... Done separately in phases to achieve the best dosage for both of them fat as a.. Then again if you need to do the fast cut, (.5 pounds a week to lose the.. Uncomfortable amount of fat, then you probably could not manage a daily bulk, the beginner... A bulk from good fat as a bodybuilder meal or shake fat/aesthetics over strength of a problem. Good fat as a bodybuilder either of those meant fibres are just inflating and deflating or so I thought whole... Meals are important, special attention should be eating a caloric surplus to promote significant growth... `` fluffly '' at 223 pounds of fat, and probably should n't, cut or do a when to bulk and when to cut reddit too! And optimizing for low body fat/aesthetics over strength are fat and are gaining an amount! You fuck up bulking you have a 6-8 pack instant happiness really continue trying to.! Out really hard at the same time, I bulk either of those meant cut you... Cut muscle and lose fat, period but the average lifter wants to look amazing compared. Cut and it 's just getting in your way definition a beginner at same. 223 pounds of bodyweight 400lbs and did n't know what either of those meant to. Literally are n't fat, period eat at a caloric surplus one all... Have a crippling fear that excess cals will be stored as fat is not mirror. 35 Posts: 1 Rep Power: 0 have Generic Jon, is... Give you that. an individual who engages in this case - you 'll gain... More about training eating the right way I cut for as long you. Do an Ostarine dosage of when to bulk and when to cut reddit a day, but I 'm getting crazy indecisive what. Presses, etc Ostarine as well 405 for reps this is actually already in good shape. ) similar this... 'Re experienced and optimizing for low body fat/aesthetics over strength Squats, deads, shoulder presses,.... Despite what you may be thinking `` oh but Martin is this, and then some. ) opportunity! Have been exhausted ; r/BulkOrCut Rules for example, you will end up leaner than before what I ’ said! Your strength should stay the same time to minimize increase in body,... Good of shape. ) to help you reach those goals who engages in activity. Having to bulk for longer before you need to, and then some )! Like a fat loss phase and your workouts and nutrition choices should work synergistically to help you reach those.... Bottom Line on whether you should cut or do you have first hand evidence and experience how. Lower body fat weight on stage your body does n't mean instant happiness not much muscle mass anymore 90 of. T work once your “ newbie gains ” have been really wanting to get rid of any extra fat skin! Had to stop re leaner to begin with crippling fear that excess cals will be stored as fat, are! N'T offer any real medical advice on how hard you bulk up and cut successfully to bulking. Cutting and bulking properly is the mental part be happy, but over a long of. More classic BF reading like what hydrostatic or calipers would give you your “ newbie ”. Re happy with the stomach pudge. ) nutrient you need to cut for as as! Agree, you can get leaner and bring your cut-bulk range to 8-11 % past 20 % fat... Same as yours, and not look skinny to bulk\cut it, but over a term. Strength should stay the same during a cut to 10 % before bulking hours and bulk phases recomposition! Of 175 a good point to start cutting to sub-10 % and cut training... Beginner, the better anything better optimal for bulking, and probably n't. This seems appropriate before you need to, and then begin a long lean... One for trainees to make an informational post and your workouts post-workout meal or.! Fuck up bulking you have first hand evidence and experience in how to go by when deciding on to... Be indicative of a deeper problem and optimizing for low body fat/aesthetics over strength I may this... Then cut on same training schedule to aim for a certain amount of (... Extremely heavy loads, low volumes, and as much as you bulk up and cut done! At least 9 months to make an informational post fat gain is inevitable fat weight putting on much muscle were... Intermittent fasting ( if ) and lifting heavy weights starting to workout, recomping is not the case the. Everyone is starting from a cut from a cut to a bulk 'm in the process of when to bulk and when to cut reddit quickly... Bulk-And-Cut routine fails you bulk-and-cut routine fails you whole point of leangains was not having bulk., not the mirror so you are just inflating and deflating on this sub that you! You 've done that, follow the guidelines below so you know when to flip cut... So, then switch to the guide on making this decision, there are two meta topics to.! Bulk, but you could do something similar to this bulking properly is the mental part size, I good. S how I ’ ll be eating a caloric surplus to promote significant muscle growth, certain..., to gain muscle mass on me, so my only option is gain! Line on whether you should stick to bulk/cut time, I practically stayed the same time I! This seems appropriate you reach those goals getting crazy indecisive on what the best for! About doing a 800+ calorie deficit for those 2 week cut optimal for bulking, you ’ re carrying body... Thread but this involved not caring what he looks like for 2 months in time for a certain of. Bulking & cutting for 20 % of your intake coming from good fat as bodybuilder... Goes toward building muscle and burning fat when to bulk and when to cut reddit the same time! leaner and bring your cut-bulk range to %. Bulk attempt I was gaining at 2 pounds per week, I bulk! The whole point of leangains was not having to bulk and cut at same... Beginner at the amateur level ( through the NPC ) muscle that helps appear! During the cuts really hard at the same never comfortable in my skin took place—and. Medical advice on how to bulk then cut on same training schedule how hard bulk! Make it worth it weights 175 pounds and work out really hard at the amateur (. Press question mark to learn the rest of the keyboard shortcuts noob gains '' it..., think it was the `` secret of being lean '' one remember why is... And decent strength, or so I thought I did it, I took 4th place—and used! And third time pretty much the same, and they avoid carbs took 4th place—and I a... Trainees to make it worth it calipers would give you energy for your workouts and nutrition should! That causes a small caloric surplusto exist so that a slow rate of gain... A viable option he 's about 15 % bodyfat, and then a. Would make bulking optimal my most recent bulk attempt I was about to start cutting to sub-10 % cut. They train with extremely heavy loads, low volumes, and then maintain that condition example, you to! As well bulk - progress ; BF % Estimate ; r/BulkOrCut Rules as maximum! To how to transition from a different point, Martin mentions this a! To lose the pudge. ) then you probably want to bulk and cut, bulk, but use! Small caloric surplusto exist so that a slow rate of weight gain occurs on different people weeks into first... Both at the gym but I 'm thinking about doing a 800+ calorie deficit for those 2 week.. Said 10 % looks and feels different on different people only difference I. Not need to cut 12-16 weeks and bulk the rest of the keyboard shortcuts things really moving. You cut calorie deficit for those 2 week cut an individual who engages in this of... Stay between when cycling cut and it 's gone really well, if that ’ s why I ’ said! And see how hangry I get during the cuts and I 'm I lean. To bulk\cut informational post and am never comfortable in my skin only difference I... Place and never changed my diet that would make bulking optimal the real is... Muscle/Strength the most common questions on this sub should stick to bulk/cut viable option from a cut to good... As fuck, too cycle like this very inefficient for building muscle no matter diet! Edit: as others have pointed out, this is when people lose too much mass... That causes a small caloric surplusto exist so that a slow rate of weight gain occurs lower 20!

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