So general advice is cut to 10-12%, bulk to 15-17%, repeat. You want to lose 1lb per week max in either direction, so you should be spending months in each stage. If you give me your age/height/weight I can give you more info, such as a goal weight for 10% bf & approximately how long it would take to get there assuming you lose 1lb per week cutting before bulking? I read something in a post by rippedbodyjp saying that starting to bulk on leangains with a low bodyfat was more beneficial than starting with say 14-15% (my case right now). So right now I'm doing +10/-30 and a slight modification of SS. The thing is, I'm really not that big, and I can't wait to start a bulk Continue to bulk or time to do a cut? And if someone has a reasonable body fat estimate that would be awesome. starting a serious cut, i'm 5'11, 215lbs, and plan to eat about 2,000 calories a day. I lift 5 days a week and will start running every morning, aiming for 200g of protein per lb of bw. is this a good plan
When should I cut? (M) (16) (100kg/221lbs) I just started lifting like March of this year and I've been playing rugby for 4 years now before lifting. I want to increase my stamina but also want to keep my muscle mass. Any advice to help or should I just wait until puberty ends? í ½í¹‚. 0 comments Advice for non-novice trainees. Â» Cut-bulk phases are typically best kept in the 10-20% body fat range (add 8% for women). Â» Bulking phases are best capped at 20% because past this point, the risk to health increases and I'd advise not bulking if you estimate yourself to be 16% body fat or above
You should bulk first if you are skinny fat. A 10% caloric surplus is optimal to build muscle while ensuring you don't put on a lot of excess body fat. Stay in a surplus for a minimum of 4 months and then begin a slow, gradual cut. As a nutritionist, I have seen a number of cases where people are skinny fat, wanting to build muscle without. During your cuts you should be careful not to lose muscle and maintain your strength on the main lifts. 5. Repeat this process until you've built enough size to not look small at 9-11% body fat. At that point you can get leaner and bring your cut-bulk range to 8-11%. So you'd bulk until you hit 11-12% and cut until you hit 8%. 6 This is the secret benefit of getting lean before you bulk. I finally broke the vicious cycle of bulking and cutting. Therefore, if you have a significant amount of bodyfat, you should lose that before you even think about bulking. Don't waste your first 2 years of training on being stuck in the vicious cycle like I did
Bulking and cutting are very different: you can lose fat a LOT faster than you can build muscle. Therefore the length of each phase is totally different. A cutting phase typically lasts 10-15 weeks and no longer. Experienced bodybuilders may cut for up to 20 weeks, but for most people cutting for 10-15 weeks is best for minimising muscle. You can't do that when you're bulking. So, if you're skinny-fat and decide to go on a bulking phase first, you're going to get fatter, look worse, feel worse, and have that much more fat to lose when you decide to cut weight. Bulking is a serious decision because you should ideally bulk for a minimum of 9 months Your cutting phase should last for whatever length of time is required in order to lean down to approximately 12% body fat. If you prefer to get a bit leaner at around the 10-11% mark that would be fine, and bulking from a slightly higher percentage of about 13-14% will usually be okay as long as you structure things properly This should give you a good idea of the best practices for bulking and cutting, as well as when to cut and bulk. In many cases, it's fine to do neither if you're a beginner focusing on recomposition, or if you're training for something other than strength, but it'll become a necessity as you gain muscle mass and become more experienced The BIGGEST mistake that I see guys making is jumping straight from a cut to a bulk. For example, let's say your maintenance calories BEFORE cutting were 2,700 calories and you ate 3,000 calories during your last bulk. Maintenance calories: 2700 kcal Start bulking calories: 3000 kcal End cutting calories: 2000 kca
Make sure you read through that post if you're unsure about whether you should do bulking and cutting cycles or not. Now a last thing before finishing up this post. If you're using bulking and cutting cycles then you must have a well set up cutting to bulking transition plan. If not you're at a much higher risk of fat regain Bulk or Cut 101. 1. Get lean first - This is the foundation, which is very important. Having around 8-10 % body fat for males and 15-17 % for females is the best place to start at, both when it comes to maximizing muscle growth, and also for staying healthy. For leaning down I recommend the ShredSmart Program When Should I cut After Bulking? When body fat is too high! Cutting, also sometimes called shredding is essentially just dieting. We're now talking about intentional weight loss not weight gain. The most optimal time to cut is the opposite of bulking so ideally you'd begin when body fat is over 18% and 28% for men and women, respectively Get lean â€” at least close to abs-level body fat â€”and then start bulking. Cut in the summer and start bulking in the fall or early winter. But honestly, you can do it whenever you feel like it. There are no rules! Bulking up is fun and if you're ready to eat some calories and gain some serious strength, just go for it The first thing to keep in mind when bulking is that you should be eating a caloric surplus to promote significant muscle growth. Generally, when you eat at a caloric surplus, your body will be in an anabolic state. This means that it's in a growth phase where new tissue will be constructed, including muscle and bone among other things
. Cutting doesn't involve self-harm and it's not as scary as you think. In fact, it's actually something you might want to do. The simple definition is this. Cutting = Losing Body Fat. So the decision of whether to cut or bulk is a decision between building muscle (bulking) or losing body fat (cutting) Subscribe: (http://bit.ly/2x9fzgN), HIT THE NOTIFICATION BELLCheck out my TopVideos! http://bit.ly/ZacPernaTopVideosLet Me Coach You and get your diet and tr.. After those 2 weeks start lean bulking. These lean bulks should be stretched over several months. 4. Once you're up to 14-15% body fat it's time to cut back to the 9-11% range. Ideally, as you're gaining size you'll never go above 15% body fat again. Your cut and bulk cycles will be kept in the range of 8-15% body fat
.youtube.com/watch?v=hZjxWqwoWTg&index=1&.. Starting point of 8-10% would be more ideal, as it leaves some room to gain fat until 12-14%, when hormones start to suffer. For you I would recommend cutting first, on a smaller deficit (about 5-10%) to about 10%, regardless of age, before trying to bulk Genetics only goes so far, you are at least 18% BF. 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. My physique is exactly the same as yours, and I can escape skinny fat. 10-02-2011, 02:38 PM #11 Making future cutting cycles easier and faster. The million dollar question always at some point is: Should i bulk or Cut? I want to be big but i dont want to lose my abs. Well if your goal was getting to 10% and you are at 12% now. I would definately fight on to reach the goal first before setting a new goal. This will give you discipline.
Bulking prioritizes muscle gain with some fat gain likely. While cutting prioritizes fat loss with the possibility of muscle loss. Generally, body fat also increases during a bulk due to the high calorie intake necessary to gain muscle. However, you can keep fat gain to a minimum with a good nutrition plan How to Properly do Cutting and Bulking Phases. By: Paul Lucas. Bulking up to gain muscle weight and then cutting down to lose fat weight is the core of bodybuilding. Every bodybuilder is either on a cutting phase or a bulking phase, or if your advanced you may be on a clean bulking phase (discussed below) Should you cut or bulk first for a strong & lean physique? My fat loss training and nutrition guide (10 week programme, approved by GB Olympic Team expert) +.. Calories. During a smart bulking or cutting cycle, everyone needs to create a starting point at maintenance calories, then adjust protein, carbs, and fats from there. Maintenance for most people is going to fall within the spectrum of bodyweight x 13-15 for caloric intake. For mass gains, add about 10% to your maintenance intake Fortunate people can bulk for years before having to cut. If you decide to cut first, you shouldn't stop until you reach the desired body fat percentage you were trying to achieve. Bulking And Cutting For Women. The ideal of bulking and cutting is different depending on the woman's goal, just like it is for a man
Then move from maintenance into a lean bulk, this is done by eating 5-10% more calories. When lean bulking you want to eat as much as you can without gaining fat. In this post we're going to cover why I believe this to be the best way to go about transitioning from cutting to bulking, and also cover the whole process more in-depth. Let's go Cutting. Cutting is the opposite of bulking. You put yourself in a deficit, eating fewer calories than you burn. A good range is 200-500 calories less. Start off slow and increase overtime when weight loss plateaus. When you dive into extreme it can have some negative effects like cravings, easy plateaus and it is overall harder to sustain Bulking and cutting are two complementary strategies that bodybuilders often use, one after the other, to gain muscle and lose fat. While each comes with some notable benefits, there are several. Figure 17: Comparing the three different bulking strategies, you can see that the controlled bulk leads to the most muscle mass gain after two bulk-cut cycles. Frankly, I think I've been a little generous with the relaxed bulk here and the outcome is likely worse. For the lean bulk, with no cutting period, gains can be made throughout Whether you're bulking or cutting, the guys at Boss Workouts (check our Boss Shred review here) suggest getting 10-35% of your daily calories from protein, 45-65% from carbs and 20-35% from fat. If you're a mesomorph (average build) , we suggest sticking with 40% protein, 40% carbs and 20% fats. Example Meals for Cutting or Bulking
You're going to need to switch to a muscle gaining [bulking] phase for a while before dieting down again. If you continue dieting you're going to put your health - both mentally and physically - in jeopardy. Bulk: 8-12 months. If you want to build muscle, you're going to have to accept two irrevocable facts Some attention should still be given to your calories and macronutrients. So, what should your calories and macros be when bulking? You should be in a 10% caloric surplus, with 2-2.5g of protein per kg of bodyweight, 4-7g of carbohydrates per kg of bodyweight and 0.5-2g of fat per kg of bodyweight
THE BODY TRANSFORMATION BLUEPRINTScience-based muscle building and fat loss system:http://www.BodyTransformationTruth.com REALSCIENCE ATHLETICSNo B.S, pre.. The decision to bulk or cut is often a very difficult one for trainees to make. Before digging in to the guide on making this decision, there are two meta topics to cover. First and most importantly, a good mindset to follow is a quote from John Berardi, PhD's article series Tailor-Made Nutrition - T
How long to bulk before cutting? There's a lot of numbers thrown out there for bulking and it's time to put things into the right perspective. If you found t.. Cutting Diet. Cut 10-15 pounds of fat, and then begin a long term lean bulk that will last several years. Long Term Lean Bulk, Then Cut. Undergo a long term lean bulk that lasts several years, then attempt a cutting diet to get rid of any extra fat. Short Term Bulk, Then Cut
Follow The Daily Bulking Trainer. Instead of getting bogged down with every little detail the above 10 rules are what you should focus on; don't lose sight of the big picture. Following my top 10 rules will lead to a successful bulking program and allow you to get that muscular, lean physique you have been working towards. 12 Week Daily Bulking. Before getting into specific details relative to your current circumstances, I'm a great believer that you should let your target goal drive your decision as to whether you should go on a bulk or begin a cutting phase. People often get caught up in what they are supposed to do, rather than following what they want to do This phase in which you transition from cutting to bulking is only necessary when coming off a lengthy cut that lasts 2-4 months. For a mini-cut micro cycle lasting 4-6 weeks inside of a bulking macro cycle, it's not necessary to transition back into the bulk since the goal of a mini-cut is to shave off only a few lbs while still keeping the. The 3 best options for cardio when bulking are: (1) keep it minimal and limit it as much as possible, (2) do low-intensity bouts between 15-45 minutes, or (3) do high-intensity bouts between 10-15 minutes. In this article, we will discuss what types of cardio should you do to not impede on the weight gain goal of a bulking period
RAD 140, Ligandrol, YK-11, and MK-677 are great SARMs to stack for bulking, particularly if you're trying to gain strength, as well. Some SARMs such as Cardarine and SR9009 are best for cutting, and other SARMs such as Ostarine and S4 are versatile, and can be used to either burn fat or build muscle Bulking. Bulking is a term used to describe a muscle building phase. During this period of time, you'd eat an amount of calories that causes a caloric surplus to exist so that weight gain occurs.. Cutting. Cutting is a term used to describe a fat loss phase. During this time, you'd eat an amount of calories that causes a caloric deficit to exist so that weight loss occurs 3 Months Before Event: Full bulking phase. 4 Weeks Before Event: Wind down bulking phase. 2 Weeks Before Event: Make necessary adjustments. 1 Week Before Event: Evaluate current & projected weight. 48 Hours Before Weigh-In: Slow down on food and liquid intake. 24 Hours Before Weigh-In: Stop drinking, sauna, diuretic supplements. 24 Hours Before Event: High portions of food, re-hydrate body When it comes to cutting, or conditioning, the same mindset comes into play. If you have done well on your bulk for a year and now want to spend some time shedding fat, slowly start reworking your macros, decreasing your overall calories and implementing some light cardio into your workouts. A good cutting phase for any individual is 8-12 weeks . In this example, you could plan to enter a bulking phase in which you gain 0.50% of bodyweight per week for 8-12 weeks (January, February, and March), followed by a 2-3 week maintenance phase in which you need to body to stabilize at that new weight to preserve muscle growth. This maintenance phase is.
The truth is that intelligently-programmed cardio while bulking can give you a major boost to performance, body composition, and overall health! You should definitely incorporate cardio into your workouts on a bulk. Keep going for 7 key reasons why, plus my best tips for how to program cardio into your routine If you want to keep bulking, you can do a quick mini-cut and dive straight back to bulking. There is no 'pre-diet phase' and reverse dieting isn't necessary either. TLDR; Mini cuts should be SHORT. You should only be dieting for 3 to 6 weeks MAX. Mini cuts should be AGGRESSIVE. You should aim to lose 1. 5-2 lbs per week Bodybuilders aim to complete the bulking phase in the off-season. Conversely, the purpose of the cutting phase, or pre-competition phase, is to shed body fat. In this, the first of two blogs, we will focus on the bulking phase of bodybuilding. A cutting post will be featured in part two of Bodybuilding 101 Besides the benefits mentioned, Andarine is also good at strengthening bones and promoting sex drive and can be stacked with other SARMs quite efficiently - as it is very good at both cutting and bulking. Dosage: 50 mg to 75 mg for 12-16 weeks. Users should split the dosage into 3 parts and consume them with the meals
MK-677 Dosage Guide | Safest, Best Cutting And Bulking Dosages. The recommended MK-677 dosage is anywhere between 10 to 50mgs per day and that was also the range of dosages used in human trials. Speaking of human trials, MK-677 is researched quite well and there is a lot of data available for those curious about its benefits and long-term effects . Use all of our products in conjunction with a well balanced diet and an intense bodybuilding or exercise program. Seek medical advice before starting any supplement regimen I think ideally, you should cut as low as you want it to be before you bulk. I am using the word bulk as build lean mass, not overeat and build just as much fat as muscle. Having said that, it rarely works out that way Bulking means that you're purposely trying to gain weight (preferably muscle) and are therefore eating at a caloric surplus. Cutting means that you're purposely trying to lose weight (preferably fat) and are therefore eating at a caloric deficit (and probably doing more cardio). But the rate at which you bulk and cut, or how far you let.
* How tall are you? * What are you bulking for? * How long did it take you to go from 140 to 160 lbs? * What are you eating to get there? Get a handle on your body fat %. Bulking didn't help much if you just put on 20 lbs of fat. If you're trying.. This is where the old bulk-and-cut routine fails you. Sure, it's fun to eat everything in sight, and it can be effective, but there's a big difference between effective and optimal. Your diet should place you in an environment where your food goes toward building muscle, not being stored as fat Today, I'm going to talk about 3 things you should do to before you cut your fabric. And in this post, I'm referring to woven fabric, not knits. 1. Wash/Dry Clean Before You Cut Your Fabric. Washing your fabric before you cut ensures that shrinkage will happen before you cut out your garment or sewing project 1. Be conscious of the physiological effects of your bulking technique. Before you can actually draw a plan on how to cut after bulking, you should have a clear picture of the physiology involved in your weight and mass gain. Science determined that you could only gain one to two pounds of lean muscles every month (0.25 - 0.5 lbs. per week) For The Sake Of Your Hair, Please Take This Quiz Before You Cut Your Bangs Or Chop It Off. Next time your friend tells you they're thinking about getting bangs, just send 'em this quiz
Should I continue with a lean bulk with more disciplined tracking, or switch into a cut to correct the damage? My bf has gone up from 12% to about 13.5%, I am hoping to add some LBM then cut before the summer to get down between 9-10%. Reply. Keith. November 20, 2019 at 10:56 a Rep Ranges for Strength, Hypertrophy, and Cutting. In this article we will discuss the key repetition ranges for gaining strength, muscle hypertrophy (general and for strength and power-based. But if you go straight from a cut to a bulkâ€”adding, say, 1,000 calories to what you're eating nowâ€”the physique-minded lifter faces two problems. First, your body will hold on to any fat it.
Lean bulking just allows you to gain it in a longer stretch of time before considering a cut. Starting your Bulk. Once you hit 20-21% body fat slowly start increasing your calories. The first 2 weeks you will want to start consuming enough calories to maintain. This will prevent rapid fat gain and should be the first step before moving into a. , you would instead decrease your maintenance calories by 15%, meaning you would eat 2,550 calories per day instead of 3,450 Before we can go any further into the strategy, we need to define what a competitive body fat percentage is. Without this definition firmly in place, we have no idea when we should be bulking and when we should be cutting. It is important to note that my recommendations here are made for males. If you're a female, please add 6-8% to all. Personally, I think the only time you should stop taking creatine during a cut is if you're trying to make weight for a meet. Source. Consider Going off Creatine If You're Cutting for a Meet. The basics of cutting are that you first go through a bulking phase, where you build muscle and fat at the same time
The number you got using the calculator should be roughly 150-200 calories less than you need to maintain weight. This ensures slow and steady fat loss that won't sacrifice your hard-earned muscle The best cutting dosage. Dosages that were used in human trials. The recommended recreational RAD 140 dosage is between 10 to 30mgs per day. While this doesn't sound as bad as some of the other advice I've read online, there is room for improvement. This article will show you exactly how to properly utilize RAD 140 for a bulk or cut and it. Protein intake is of vital importance to lifters to gain muscle mass while bulking, or to retain muscle mass during a cut. We recommend 1g of protein per pound of bodyweight per day during a standard cut to prevent or limit catabolism of your hard earned muscle tissue. Fat. Fat is an indispensable macronutrient, even during a cut If we're talking about bulking, the hares may need to take a break from bulking to cut off the extra fat they gained. We're talking about bulking + cutting vs lean gains. The tortoise group gained 0.7 pounds of fat. The hare group gained 4 pounds of fat. Now, keep in mind that the hare group also gained more lean mass. The extra fat will be.