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BF loss and build muscle?
- Thread starter zec01
- Start date
marshallmadman
New member
VictorBR said:
I agree.
M
Mr.X
Guest
zec01 said:
with increased protein synthesis and positive nitrogen balance, you should be able to add a bit of muscle on a cycle - when you're dieting.
In general, a caloric defict will NOT allow for gains, only losses, while a caloric surplus will allow for gains but not losses. That is basic human physiology. (cal in vs. cal out)
Mr.X
riverrock
New member
Just concentrate on your bulking mate. Watching your calories by keeping them low will leave you short-changed on a bulking cycle. Get in about 6000 clean calories a day with a gram of protein per pound body weight (although I personally think this is an exaggurated figure) then, do a proper cutting cycle later on. You shouldn't try to bulk and cut at the same time as it gets you nowhere. You'll see modest results, but disappointing in terms of what you might have achieved.
M
Mr.X
Guest
zec01 said:
I would suggest you cut down to 10-12% bodyfat before thinking of bulking - that's the best way to go.
Mr.X
marshallmadman
New member
Mr.X said:
I agree with X here. It is much easier more effective to bulk when you have some muscular detail to go on. If your abs start to disappear, adjust your diet/add a little cardio, and then get back to it.
This comes from real life experience here. I nearly ruined my physique with the "get big" bulking mentality. Get ripped first, then bulk, rinse and repeat.
mendo
New member
Mr.X said:
I agree with Mr.X. One of the reasons not to run a bulking cycle when you have a high BF% is that gear reacts differently in that situation. Fat is estrogenic and you can have more estrogen related problems and sides than if you had a lower BF%. I would drop some BF before you run a bulker personally.
Here is my theory and everyone can laugh if they must.
We cut and bulk to see dramatic results in our body composition. Correct?
These are ususally done in 12-16 week increments. Correct?
When we cut, we diet and cardio like there is no tomorrow. Correct?
When we bulk, we eat all the time, every where. Correct?
These are the extremes of our cutting and bulking phases. They are at opposite ends of the spectrum. Well what if we combined properties from each one? What would be the outcome? Most people do this to see dramatic results in a short amount of time.
For instance, doing cardio in the morning. 30-60min, 4-5 days a week. This is supposedly the best time for fat loss due to the lack of glycogen stored in our body. What do we due when our glycogen is depleted, we feed our body!
So we feed it the proper nutrients after this morning cardio.
Some of us go to work. We will generally pack lunches(snacks) to feed our body through out the day. Okay, that's fine as long as it's clean and healthy.
Come home and go to the gym. Pre-workout shakes are a staple to anyone serious about working out. Lift intensely at the gym and do 30 minutes more cardio. Post workout shake soon follows, as does dinner.
By now, the glycogen levels should be replenished enough to properly maintain bodily functions. Why consume more complex carbs after this, or any carbs for that matter? I feel it is unnecessary. Protein and good fats are all that our bodies should need at this point and for the rest of the evening.
What I'm trying to profess here is simple. If we take 24 weeks to cut then bulk, it can be a very stressful situtation on our mentality and our body. Why not have an even flow with our diets. If you are at a healthy 10% bf, why bulk or cut(unless you compete)?
Simply put, if we exercise, and time our nutrients properly, the average gym rat should not have to go through a cutting and bulking process. If you are at an extreme BF%, yes you will have to correct your diet before attempting to try this method. But the majority of us here, are in great shape and we don't compete, why put ourselves through the extra stress.
What I suggest is cardio in the morning 4-5 days a week
Up your caloric maintenance 500-1000 depending on intensity in the gym.
Do cardio after your workout
Do not consume complex carbs after dinner, preferably ending 4-5 hours before bed.
Take the correct nutrients at the right time during the day.
I think most of us would see the same results in a 24 week period without yo-yoi'ng our diets.
I do not profess the yo- yo diet unless you compete.
We cut and bulk to see dramatic results in our body composition. Correct?
These are ususally done in 12-16 week increments. Correct?
When we cut, we diet and cardio like there is no tomorrow. Correct?
When we bulk, we eat all the time, every where. Correct?
These are the extremes of our cutting and bulking phases. They are at opposite ends of the spectrum. Well what if we combined properties from each one? What would be the outcome? Most people do this to see dramatic results in a short amount of time.
For instance, doing cardio in the morning. 30-60min, 4-5 days a week. This is supposedly the best time for fat loss due to the lack of glycogen stored in our body. What do we due when our glycogen is depleted, we feed our body!
So we feed it the proper nutrients after this morning cardio.
Some of us go to work. We will generally pack lunches(snacks) to feed our body through out the day. Okay, that's fine as long as it's clean and healthy.
Come home and go to the gym. Pre-workout shakes are a staple to anyone serious about working out. Lift intensely at the gym and do 30 minutes more cardio. Post workout shake soon follows, as does dinner.
By now, the glycogen levels should be replenished enough to properly maintain bodily functions. Why consume more complex carbs after this, or any carbs for that matter? I feel it is unnecessary. Protein and good fats are all that our bodies should need at this point and for the rest of the evening.
What I'm trying to profess here is simple. If we take 24 weeks to cut then bulk, it can be a very stressful situtation on our mentality and our body. Why not have an even flow with our diets. If you are at a healthy 10% bf, why bulk or cut(unless you compete)?
Simply put, if we exercise, and time our nutrients properly, the average gym rat should not have to go through a cutting and bulking process. If you are at an extreme BF%, yes you will have to correct your diet before attempting to try this method. But the majority of us here, are in great shape and we don't compete, why put ourselves through the extra stress.
What I suggest is cardio in the morning 4-5 days a week
Up your caloric maintenance 500-1000 depending on intensity in the gym.
Do cardio after your workout
Do not consume complex carbs after dinner, preferably ending 4-5 hours before bed.
Take the correct nutrients at the right time during the day.
I think most of us would see the same results in a 24 week period without yo-yoi'ng our diets.
I do not profess the yo- yo diet unless you compete.
dr0832
New member
This is what a rational person would do, however most competitive bb choose to not do this and instead eat 10000 calories a day and to turn into a fat pig while adding a lot of muscle. They don't realize not every wants to gain 5lbs of week, of which 3.5 lbs will probably be fat, and not everyone has the same goals. thats why giving the advice eat 6000+ calories a day is not very good advice and should not be given in my opinion. I know if i eat over 4500 calories a day, even when they are real clean, I start to develope a nice gut.
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