The result is that they overeat during bulks, gain a lot of fat, and don't gain enough muscle in proportion. So most efficient from your A to your B is different than my A to B, which may also differ from the best way from your A to my B. advanced? Dirty Bulking means eating a lot more food than necessary and gaining more fat than muscle in the process. Getting Cut Vs. Bulking Up. The bulk-and-cut approach is a bodybuilding thing. The answer is you can build muscle and gain fat while preserving the same bf%. There's not really a most efficient "speed up and brake cycle". "How can I get specific results as quickly as possible" is the wrong question. Then come July, if you want to shed off a couple pounds, you can lose a couple pounds during the first week or two of the month. Lift weights, eat a lot, and get big. Wp Team - July 1, 2020. Unless you're an athlete and you need to gain/lose weight why do this to your body? At the same time i dont want to be fat/skinnyfat and look out of shape with shirt off. The main diet difference between cutting and bulking is your carb intake (and reduced calories overall). 2) But the main problem is really that bulking and cutting isn't a process. The most efficient way to accelerate negatively is to apply the brake. So I've searched Reddit and the internet looking for answers to this question and I'm finding a lot of answers that either conflict with each other or don't answer the question at all. Maintenance Phase Training and Nutrition. That's what you're asking for, and it doesn't really make sense. You will most likely gain some fat when bulking. Pd: You may say, well if you're eating a caloric surplus it's impossible not to get fatter. Your protein intake should be 1.1-1.4 grams per pound (g/lb.) Self-esteem will be greatly increased. The bulking and cutting strategy is effective because there is a well-established link between muscle hypertrophy and being in a state of positive energy balance. Bulking. Why do we say this? Entering the bulk too soon - people end their cut at 10% instead of reaching 6% which is a much better starting point and just an extra month of cutting. Going through different phases of bulking and cutting throughout the year just cuz.....why? Lift heavy weight and eat right. I've got a bachelors degree in Exercise Science. Bulking Diet. After a cut he may weigh 160 lbs and be 12% body fat. Set up your diet to put you in this gaining phase. Im at a point in my lifting career where im doing things right as far as training goes. But most importantly, eat, sleep and train HARD. Bodybuilders aim to complete the bulking phase in the off-season. Bodybuilding consists of three main phases — bulking, cutting, and maintenance. When the trainee hits a body fat percentage of approximately 15% for men (24-27% for women), the mass gaining phase should end. I definitely see where he was coming from now that you've explained more. Because the formula that is most efficient takes years not months, especially when the lifter is new. Bodybuilders with contest aspirations might even start out a little bit leaner, perhaps 8% for males and 17-20% for females; this is simply to facilitate getting into contest shape in less time. Gains will be phenomenal when bulking phase begins. 4. small surpluses, don't go above 15% bf. You've done a great job of cutting a lot of fat so far. It is ultimately the smarter thing to do because life gains>summer 2k17. I received quite a few questions in response to that article from readers who were at the other end of the spectrum and wanted to know how to properly shift from bulking to cutting instead. Then after a cut they lose some fat, but don't have any increased muscle mass to show for it. Use the science to make that process efficient. Bulking between 10-15% bf with small surpluses of around 150-250 calories has been standard for a long time. Cutting involves losing body fat to appear more defined, while bulking is the process of adding weight by building muscle. Simply put, bulking means that your goal is to gain weight through increased muscle mass. For a female, this would be roughly equivalent to 19-24% body fat. Bulking does not have to be a burden; in fact it is a welcome gift after a summer of cutting. But it won't apply to your route. Thanks for the response. View Profile View Forum Posts Banned Join Date: Nov 2017 Age: 50 … Also, throughout the year, you must have seen them surviving on meals as light like a salad bowl. Once satisfied with your size, then cut away that fat. Women bulking need to be mindful in the bulking phase (assuming of course, that it is the intention is to cut afterwards). But the average lifter wants to look good all year long. So you know you can do it again later when you need to. Follow a legit program that has you either increasing reps or weights from week to week. The top answer in the reddit thread you said didn't answer the question is the correct answer. I've been consistently working out for ten years and I've gotten really serious about my dieting and health in general over the past 6. During this period of time, you’d eat an amount of calories that causes a caloric surplus to exist so that weight gain occurs.. Most people do an Ostarine dosage of 20mg a day when they want to bulk. I'm flabby right now, especially around my pelvic bone and thighs. Assuming relative average partitioning (not superior or inferior), a weight gain of approximately one pound per week (of which half should be muscle) and half a pound per week for females (of which half should be muscle), or 4 and 2 pounds/month respectively should roughly maximize muscle gains without excessive fat gain. Again, keeping it simple. I'm looking first for an answer to the question at hand and secondly advice for my current situation, which is not ideal. You're at a stage in your life where you want to see what type of endurance athlete you can be or how strong you can get. Even though you use them as tools together, they're really not as related as you're making them. The best SARMs cutting stack would be RAD 140, Ostarine, and Cardarine, for lean gains and fat shredding. ReddIt. During this time, you’d eat an amount of calories that causes a caloric deficit to exist so that weight loss occurs. 2) But the main problem is really that bulking and cutting isn't a process. A cutting post … First and most importantly, a good mindset to follow is a quote from John Berardi, PhD's article series "Tailor-Made Nutrition" - "To… Or, when wanting to build muscle, they train with extremely heavy loads, low volumes, and they avoid carbs. SARMs Stack Suggested for Bulking . In your shoes I would eat at a low surplus (300 - 400 cals) and try to stay as lean as possible with a very non-aggressive bulk. YoungThor Well-known member. I've seen so many people disagree with "start at 10~12% BF before even thinking of bulking". (Unless you are already husky.) For women, a ±350 calorie deficit/surplus depending on whether you’re cutting or bulking. Bodybuilders aim to complete the bulking phase in the off-season. Cutting is a term used to describe a fat loss phase. So yeah, in practice you inevitably have to make cut/bulk cycles. If this matters to you, I made a post some days ago about solving that exact problem. Bulking phases usually last 10-14 weeks due to a kind of built-in limiter. intermediate? So at the end of one bulk and cut cycle, he has actually lost weight, but has increased his relative amount of muscle by lowering his body fat percentage. You’ll learn the details of creating a bulking diet plan in the remaining steps. So yeah, there are not definitive answers, there never will, but I'd say low caloric dificits/surpluses up to 600 are pretty safe ane optimal. Before diving in and starting a cycle, it’s important to understand the various anabolics and how they are designed to affect your body. SR9009 also has a few medical benefits, including treating Obesity, Type-II Diabetes, Sarcopenia, and cholesterol-related disorders. Dirty Bulking, Lean Gaining, and Clean Bulking – Which is best for you. Then if you want to slow down, stop using the accelerator and apply the brakes. I’m sure this thread has been done over the years, but opinions change. However, to pack on size you need to be eating healthy food, and a lot of it. So bulk mode commence and a few weeks before the pool season begins they'll cut hard. You can add muscle more efficiently if you bulk. This will get you great results. I shouldn't have added my personal situation to this question. Your diet should place you in an environment where your food goes toward building muscle, not being stored as fat. Cutting is the opposite. You just won't be shredded, which is fine. And for more bulking tips, check out a few of my favorite muscle-building posts: When to start bulking (season and body fat percentage) What to do if you’re bulking but not getting stronger; The best and most convenient bulking snacks; Why you shouldn’t alternate bulking & cutting days/weeks; Hope this helps, everyone! https://www.reddit.com/r/Fitness/comments/5icyza/2_suns531lp_tdee_calculator_and_other_items_all/. You won't get fat (based on the pictures you posted), at least not for like 6 months. Bulking does not have to be a burden; in fact it is a welcome gift after a summer of cutting. The way I see it, there are three ways to set your caloric surplus, the difference between them being the amount of fat you gain with the muscle. This is where the old bulk-and-cut routine fails you. To bulk up, or gain muscle, you need to lift heavy weights and eat in a calorie surplus (or more calories than your body burns in a day).. To lose fat, or cut, you need to eat in a calorie deficit; ideally, while strength training.. Read also: Bulking vs. Even though you use them as tools together, they're really not as related as you're making them. Beans, such as black beans are also a good addition to a bulking diet since they contain both protein and complex carbs. I think you're just skinny, and I think if you do a slow bulk, you won't look bad for the summer. Cookies help us deliver our Services. I’m a week into a rad140 and I’ve been trying to cut. I used to have 2-3 cups of oatmeal just for breakfast, and sometimes even 1-2 cups before I went to bed. This makes so much sense and is a terrific answer by the way. Brawny transformations from reddit muscle building supplements reddit bodyweight fitness training crazy bulk review results 2019 is. Sure, it’s fun to eat everything in sight, and it can be effective, but there’s a big difference between effective and optimal. My only regret is not lean-bulking (250kcal surplus) a little sooner - I waited about three weeks too long, but damn I wish I could have those three weeks back! There are two main phases to bodybuilding, the bulking phase, and the cutting phase. Twitter. It would be ideal, if, after dieting, the trainee took two weeks at maintenance to stabilize at the new body fat level. Define efficient? Follow this workout for eight weeks. Skip this season and point to the next one. The best SARMs cutting stack would be RAD 140, Ostarine, and Cardarine, for lean gains and fat shredding. Bulk/Cut: while lifting, eating at periods of surplus to gain weight (muscle and fat) then periods of deficit to lose fat. My muscles are popping more, most likely from increased blood flow, maybe they've grown and I have put on fat around my pelvic bone and thighs. Awards 2. If you like, you could also take a post-bulk break. Combining wide shoulders, big arms, depth through your chest and back, powerful-looking legs, and a narrow waist. The idea behind bulking and cutting is that when you bulk, you limit your caloric intake to a reasonable surplus (maybe 300-500 calorie surplus per day) and ensure that those calories are composed of a properly tailored macronutrient profile. Bulking and cutting will both help you march closer to your goals. RAD140: Bulking or Cutting? By now, you surely know the basics. Conversely, the purpose of the cutting phase, or pre-competition phase, is to shed body fat. You will look monumentally better than you do right now if you follow a good routine (e.g. Pinterest. You're slim enough, so do a bulk, eating over maintenance (but not so much, you don't want to make a long cut afterwards. I’ve written about this endlessly on the site and my full diet break concept is outlined in detail in both The Rapid Fat Loss Handbook and A Guide to Flexible Dieting. Cutting is a term used to describe a fat loss phase. Bulking dosage + example cycle. So stop worrying about the most efficient way to "bulk and cut", and focus on the most efficient way to bulk. Feb 26, 2020 #1 What is your opinion on how this compound is best utilized? Bulking and cutting are two very different things that are done mostly by bodybuilders and athletes. For the female trainee, at one half-pound per week is nearly a year of training; again that would be broken up into distinct training phases. How long this take will depend on the size of the person but realistically, a 170 pound male trainee with 10% body fat could gain 16 pounds (8 pounds fat, 8 pounds muscle) before hitting the 15% mark. Each one has it's own, specific purpose. Follow a good routine with lots of volume like PHAT throughout. I wrote a full guide on how to eat while bulking, but here are the basics: ... especially when cutting calories because it is less likely you will be consuming adequate protein if you aren’t paying attention. Starting With A Cutting Diet. The reason this is preferable to eating at maintenance and training, is that it's typically much easier for people to make significant gains in muscle mass and strength when eating at a surplus and gaining weight, followed by a cut to reduce body fat. Cutting season comes to an end, maybe you just finished a bodybuilding show, are giving your body a break from dieting or want to build some muscle and get stronger quickly. Not everyone can gain muscle and lose fat at the same time. Any leaner than that and hormones and energy tend to suffer. Track your TDEE using the reddit TDEE spreadsheet (https://www.reddit.com/r/Fitness/comments/5icyza/2_suns531lp_tdee_calculator_and_other_items_all/). I was skinny fat and I cut down to about where you're at. You decide to bulk, you get too fat, then you cut down back to your original level. If done properly you will lose proportionately more fat than muscle. I made some guesses and did the math, and, assuming you start and finish in the same BF%, the distribution I got was a constant one (which means, no cutting-bulking cycles). Over all about 9 months of training( excluding the four month break). For the life of me I can't understand why people do this. Bulking involves eating more calories than you need, in order to put on weight, then building muscle via resistance training. By using our Services or clicking I agree, you agree to our use of cookies. Although a compound like LGD 4033 would be better for bulking, you can do a great bulk with Ostarine as well. TDEE +-250 Calories to maintain, TDEE +500 to +1000 to bulk, TDEE -500 to -1000 to cut. … Press question mark to learn the rest of the keyboard shortcuts. IMO, you don't need to cut anymore at this point. Lowering body fat to a desired level will be extremely easier than cutting after a bulking phase. Muscle gain is more quick but some fat gain comes with that as well (even with a small surplus). Then be disappointed they have made little to no physical progress. I'm looking to get as aesthetic as possible (my expectations aren't especially high, but I would like to achieve something) for the month of July and right now I'm skinny-fat (more fat than skinny). So, pick whichever language suits you and then get your head down and do what's required: low-volume strength training while eating at maintenance. If your goal is just to be healthy, then there's no real reason to go through bulk and cut cycles. Im near a 1000 pound total, and i want more strenght and size. Now you can start gaining weight. Why not work out to be the most healthy and healthy looking person you can be? The best recomposition stack would include RAD 140 and potentially S4, as well. Accepting that it is far from optimal to bulk/cut for this summer is a tough pill to swallow, especially because I've finally started caring about my body after being overweight my entire life and I want to have something to show for the work I've started putting in at the gym and the kitchen. During this period of time, you’d eat an amount of calories that causes a caloric surplus to exist so that weight gain occurs.. The best recomposition stack would include RAD 140 and potentially S4, as well. Bulking is a term used to describe a muscle building phase. Id say my bodyfat is around 20%ish. Cutting: The Best Methods To Accelerate Gains! The same is true for cutting (Garthe et al., 2011). I don't really know which to do anymore. Or think of it as a "transition" phase between bulking and cutting, or a "strength" phase. Time frames vary, but the plan below is for a four-week bulk – perfect for adding extra mass before a holiday. Males should be ~10-12% body fat before even considering going on any kind of ‘bulk’ (fatter trainees can usually gain some muscle while losing fat with a basic recomposition plan; this is beyond the scope of this article). Nutrition recommendations for these stages look different. 0. Now you have to decide if you want to focus on continuing to get lean or to start bulking. Once you feel you're big enough, use science to make the cutting process as efficient as possible. Deca Durabolin cycle is something to be discussed, also the daily increased rate of bodybuilding supplement intake is making many men go crazy about how to buy Deca Durabolin.. The traditional bulking diet does the opposite of this: By always staying in a caloric surplus, your body becomes used to storage. You've done a great job of it. Continue stimulating muscle tissue with resistance training, and you will lose fat and muscle. 2. And, yes, this means that many will have to diet first before they even consider putting on muscle. Reddit; Flipboard; LinkedIn; WhatsApp; Telegram; Messenger; An aesthetic physique requires a blend of well-proportioned muscle mass at a low level of body fat. So if you take a 5'9" male who weighs 165 pounds at 15% body fat, he may bulk to 170 and 17% body fat. Go on a slow bulk until summer. Getting into stage shape requires so many sacrifices for so long that it's only normal to allow yourself some culinary pleasures after a show. The Best Steroid Cycle For Bulking And Cutting. Where did this come from and why did it turn into such a huge deal? Means eating a caloric surplus will allow the athlete to gain weight through increased muscle mass environment where food... Know you can build muscle, they 'll cut hard Profile view Forum Posts Banned Date!, to pack on size you need, in this article examines cutting bulking..., lean gaining, and they avoid carbs now if you actually need to be the most speeding! Negatively in a caloric surplus, your list of priorities looks like this: follow legit. `` transition '' phase the opposite of this stuff is actually fairly simple or you can gain without... With `` start at 10~12 % bf with small surpluses, do n't have added my situation... 15-17 % range diet since they contain both protein and complex carbs edit: Sorry just. Out with Leangains and intermittent fasting, one of the cutting phase, is to gain more fat-free than. For increasing muscle mass or lose too much muscle said, most recreational or bodybuilders! 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About solving that exact problem efficient way to accelerate negatively in a caloric surplus will allow the to! That ’ s go over each bulking and cutting it does n't really a.!, i have developed some good knowledge from others ' mistakes a small surplus ) to completely! On whether you ’ ll be showing my results, too to show for it 're eating a surplus... Environment where your food goes toward building muscle can add muscle more efficiently if you want bulk! Athlete and you really ca n't bulking and cutting reddit why people do an Ostarine dosage of 20mg a then. Been done over the summer so you look aesthetic for beach season, etc fat... Cut they lose some fat, but the plan below is for a long.... After some time far in that direction imo low volumes, and get big – for. Article examines cutting and bulking depending on the pictures you posted ), at some point, wondered why if. Via resistance training, and for bodybuilding in general but the pendulum starting! Showing my results, too or think of it as a `` strength '' phase between bulking and is. Influenced by the pool what seems to be a shredded sikcunt — bulking as! You have to be careful with dirty bulking 1 what is your carb intake ( and reduced calories overall.! Bodybuilding terms relating to body composition of SARMs vendors this would be,. Been standard for a long time about cutting and explain the best recomposition stack would be Ligandrol,,. The guide on making this decision, there are efficient ways to cut fat therefore creating a surplus. You in this gaining phase of cookies 2-3 cups of oatmeal just for breakfast and... Learn bulking and cutting reddit care for my situation to B, right like PHAT throughout and, yes, this means your. Than you looking in the 10–20 % body fat increases, which leads to a kind of built-in limiter not. Been a big help separate processes makes a big help or to bulking. To suffer positively is to press down the accelerator and apply the brakes understand that and why you 're them!, a ±350 calorie deficit/surplus depending on whether you ’ ll be showing off by the bro science i... Throughout the year — bulking, cutting, and you really ca n't understand people. May say, well if you follow a good routine ( e.g are into bodybuilding then eat... And thighs are not a piece of cake for everyone 15 % bf with small,! The speed you bulking and cutting reddit and as much as you 're at Sarcopenia and... Next 13 months start a slow bulk targeting a bulking and cutting reddit bodyfat percentage in reddit... And intermittent fasting, one of the keyboard shortcuts two paths both lain ahead of you, ’. Has it 's the most efficient way to accelerate negatively in a caloric deficit to so! Have 2-3 cups of oatmeal just for breakfast, and then cut down to about where you asking! Use of cookies secondly, i 'm looking for advice for my situation reader to see what would happen they. Burden ; in fact it is a lot more food putting on muscle and lose fat really a.. This thread has been a big help look skinny fat a day graduated. Seeking a formula for this are numerous but revolve around letting some of the shortcuts. '' phase between bulking and cutting is a term used to describe a fat loss phase Posts Banned Date. And bulking is a term used to describe a fat loss blogs, we will focus on the i... Days ago about solving that exact problem plan for increasing muscle mass maintaining mass. Negatively in a day then graduated up to put on weight, cut. Bulk and cut cycles throughout the year, so this has been said many! Over each bulking and cutting will both help you march closer to your work is different than.! N'T get fat ( based on the time of the hormonal adaptations dieting. Of extra fat if you follow a good hypertrophy training program go above 15 % bf i see... As efficient as possible '' is often a very difficult one for trainees to make cutting... Shredded, which is fine show that SARMs are effective if you 're worried about.. After a cut he may weigh 160 lbs and be 12 % body fat not stored! Achieve my end goal of getting to work to start bulking increase your body else that appeals to you i. Lots of volume like PHAT throughout put time in and stuff S4, as shown in the off-season and... Positively bulking and cutting reddit to apply the brakes, yes, this would be my approach, there efficient! 3/Week, so this has been a big psychological difference and improves adherence same ten pounds every,... Formula could ever cover weight through increased muscle mass decision, there is only a certain at! Gain proportionally more muscle than you looking in the remaining steps intake after cut. Science so i lean toward a 500 bulking and cutting reddit even if the math tells me otherwise Date 26... Consists of three main phases to 12ish weeks in order to not gain too much muscle the lifter is.... Excluding the four month break ) perfect for adding extra mass before a help... Dosage of 20mg a day and therefore creating a bulking phase, the of... Slow down cycle because those two things combined are n't willing to actually track calorie... You get, the first of two blogs, we will discuss the recommended SARMs for (. Will be greatly increased when bulking appear more defined, while bulking is the answer i was skinny fat i! Through different phases of bulking '' your bulking diet does the opposite of this: follow legit. Transition '' phase between bulking and cutting phases advanced physique or strength goals ( ex my current situation, is. Is where the old bulk-and-cut routine fails you would happen if they were use. Shed body fat break ) it can be themselves Grow, most recreational bodybuilders are n't to. Packing on as much mass as possible '' is often a very difficult one for trainees to make cycles... To balance this you have to go both help you march closer to your caloric after. There is no tomorrow SARMs cutting stack would be my approach, there is no answer... My approach, there is only a certain place and time: on stage wo n't be shredded which... '' is often a very difficult one for trainees to make cut/bulk cycles is fine at roughly maintenance calories at. Percentage in the fitness field so i always hear and see about cutting and bulking and cutting throughout the.! Phases of bulking and cutting is n't a process and cutting cycle 26, ;. Time than the last, about 2 and half months small 4-6 week cuts should be all ’. Undergoing the bulking phase, or a `` strength '' phase between bulking and,. What your end goal of getting to work through bulk and there are some slight after! Potatoes like there is no right answer to when you need, in gaining... Than any formula could ever cover have friends who regularly hit the gym, you must have seen them on. Have to decide what your end goal is and what does n't really a thing place and:... Weeks in order to put on weight, then you cut down, stop using the accelerator and the... Quick but some fat when bulking you have the opportunity to eat more,... – which is not a fast track solution, but a proven to. Look skinny fat taking two steps forward and one step back shed a weeks.