So the natural next question is then when we should switch from bulking to cutting, and vice-versa. There are a few reasons for this, but first, take a look at the sketch below, showing what I mean by repeating back-to-back bulk and cut phases. Stop when you get to the point where you are feeling exceptionally food-deprived and hungry. Indeed, there is research showing that very lean people—who are naturally lean, not who dieted—gain more lean body mass during periods of overfeeding, and people with obesity gain more body fat during periods of overfeeding.
However, two things that are frequently misunderstood are: 1 putting on more lean body mass when overfeeding occurs in naturally lean people who walk around lean. If you dieted to get really lean, your body if anything, is actually a bit more primed for fat storage.
If you start lifting weights this drastically changes the game. Nutrient partitioning in your now highly active skeletal muscle is much more favorable for muscle gain as you are providing a stimulus for growth and regularly depleting your muscle of energy and pushing them to become energy efficient and adapt.
This is why I recommend a 5-month minimum. If you are underweight, you should bulk. Cutting means to lose weight with a focus on fat loss. Bulking meals to gain weight with a focus on muscle growth. So, it is not possible to cut and bulk simultaneously, but it is possible to gain muscle and lose fat at the same time under certain circumstances, which I explain in this guide.
If you currently have a lot of fat to lose, cutting is better than bulking, because it will improve your physique and improve your health.
Also, as fat loss can happen faster than muscle can be gained, cutting is easier to stay motivated for. For some people, it can be tricky to choose between cutting or bulking first.
This is where this guide comes in. Most physique-focussed trainees will choose to stop bulking before this.
Lastly, regardless of what I say here if you feel strongly pulled towards doing something different, do it. These are guidelines, not rules. Thank you for reading. Download it by entering your email address in the box below. Please keep questions on topic, write clearly, concisely, and don't post diet calculations. The Definitive Guide. The answer to this question depends on more than just your current body composition. There are three paths you can choose from here: A cut fat loss phase A bulk muscle gain phase A slow body recomposition phase simultaneous muscle gain and fat loss Before you continue reading, take a moment to think which of the three paths — bulk, cut, or recomp — would be best for each of these people right now.
Not so easy to say for Steve, right? The typical cut — muscle mass is maintained as fat is removed. Those with less training experience may be able to gain muscle mass while cutting. The sweet spot for weight loss is around 0. Having too much body fat not only makes bulking difficult, but counterproductive. With excess body fat, chronic inflammation is higher which is also linked to poor anabolic hormone levels 1. Both of these not only create an environment where muscle growth is difficult, but fat gain becomes easier.
During a bulk where calories are abundant, the ratio of tissue gained should be favorable, after all you are intentionally overeating. For optimal muscle growth and little to no fat gain, low body fat levels are a crucial pre-requisite to bulking. Any more than this, chronic inflammatory markers are high, insulin sensitivity is poor, and thus nutrient partitioning sucks 2. However, this still depends on what type of physique you want in the coming months.
For example. For bulking to be successful, you need to eat in a caloric surplus meaning you eat more calories than you can burn over time.
This then begs the question; how big should this surplus be? A lean bulk suggests a small surplus to minimize fat gain. This is more of tortoise approach, slow and steady if you will. Whereas a dirty bulk suggests a big surplus to maximize muscle gain by also accepting the consequences of more fat gained. Dirty bulking gets its name because most dirty bulkers eat tons of junk food without tracking to skyrocket caloric intake.
This is more of a hare approach. With extreme caloric intakes, studies show at best slightly faster muscle growth, but exponentially more fat gained. Therefore, a lean bulk of about daily calories above your maintenance is ideal.
The tortoise really does beat the hare and you should continue gaining until desired size is achieved or until you exit optimal body fat range. This depends on how hard it is for you to gain weight. Everyone needs to get enough protein, but hardgainers can get away with more nut butters, fruit juices, pasta and desserts, while people who easily gain fat should focus on eating more animal protein, dairy, eggs, fruits, nuts, vegetables, and grains.
Even in a small surplus, bulking will allow for much more calories than cutting. Whole food choices that fight chronic inflammation, provide adequate protein, and ensure micronutrient coverage will maximize muscle growth. Practically speaking though, there are people who struggle to eat enough for an optimal surplus like chronically skinny people and first-time bulkers. Whole foods might be too satiating for this population and thus adding in calorically dense choices should be considered like nut butters, fruit juices, and pasta.
Calorically dense supplements can help as well. When body fat is too high! Cutting, also sometimes called shredding is essentially just dieting. In fact, most people starting their fitness journey will need to cut first seeing as the average person is sedentary and pudgy. You can then decide to maintain your weight here or switch to bulking to get bigger muscles.
A suitable caloric deific, protein, lifting, and sleep are most important. When cutting, your body is focused on breaking down tissue. Fruits, vegetables, lean protein and switching sugars for artificial sweeteners where you can. Nutrient dense foods are key to health and as you can see were great choices for bulking. Cutting is deeply similar. These foods are highly beneficial, but with cutting you now are playing a similar game with less resources fewer calories allowed.
To maximize consistency, you have to learn to manage hunger and thus some choices become more or less crucial based on satiety.
Fatter protein, full fat dairy, nuts, and fruit juice become poor choices despite their health benefits because they provide a lot of calories with disproportionately less satiety. On the other hand, fruits, vegetables, and lean protein become increasingly important. Most fat loss meals should consist of these. Visit the official Instant Knockout site here: www. The next approach is the basic carb cycling approach.
With this approach, you set your daily calorie intake on training days much higher to support extra muscle growth. Carbs are higher, fat is typically brought down, and calories are at their highest point as well. Then on non-training days, calories are brought lower, carbs are taken down, and fats are increased slightly to control hunger. This allows you to prevent any fat gain, while optimizing muscle gains on those training days. Some may even take their calorie intake into a slight deficit on non-workout days, promoting fat burning.
Using this strategy, your hope is to not only build lean muscle, but also burn fat at the same time. Finally, a last way to do a lean bulk is to simply do very short term bulk and cut cycles. So basically, you might eat in a higher calorie surplus being sure to choose only clean foods however for a week period.
Then once that period was up, you would reduce your calorie intake to slightly below maintenance for one week to shed any fat that was gained.
As soon as you see it starting to come on, you simply revert to a brief cutting period, losing the fat before you start up once again. This hampers recovery slightly, so volume must come down. This workout will be all about maximizing nutrient partitioning to the muscle cells, keeping you as lean as possible. This means using compound lifts as well as adding supersets into the protocol to boost the metabolic rate. This combination will still allow you to sustain maximum strength and power development, while burning excess body fat.
When structuring this program, be sure to increase your calorie intake on weight training days and then decrease your intake on off or cardio only days to promote optimally leanness. So there you have a closer look at some of the lean bulk strategies that can be used.
As you can see, your workout will vary depending on the overall approach you choose to use. In those cases, the former approach might be the better option.
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