Make sure to get at least 100 grams of carbs/day or more during this phase so that thyroid will come back up.ģ. Leptin, thyroid, SNS output should improve a bit, along with other hormones, putting you in a better place to gain mass without super excessive fat gain. Although you can�t reverse all of them short of getting fat again (or fixing the problem pharmaceutically), 2 weeks at maintenance, which by definition should be higher calories than you were eating on your diet, will help to normalize some of them. The reason has to do with the physiological adaptations to dieting described briefly above. After finishing your diet, regardless of how lean you get, take 2 weeks to eat at roughly maintenance calorie levels before starting your mass gaining phase. Trying to get super lean will probably end up screwing you in the long run because your body will be primed to put back fat on (and most other physiological systems are screwed up as well) when you get super lean.Ģ. If you can get to the 10-12% (19-24%) body fat range or so, I think you�ll be in an overall better position to gain mass. If you�re above 15% body fat (about 24-27% for women), diet first. Based on the above data, here�s what I would generally recommend to bodybuilders or athletes who want to put on muscle mass (i.e. eating at ~3 hour intervals (this is not in any way a benefit to your training, its more so you can control how much you eat, and it's easier to eat lower portions at higher intervals than the opposite)ĮDIT: eating more portions is more beneficial during bulking due to calorie intake
lifting moderate weights for higher repetitions (10+ reps) high levels of cardio (3+ times per week, 30 minutes+ sessions, high intensity interval training is optimal) lower level of carbohydrates (never cut them out entirely, you still need them to continue functioning lol, just cleaner carbs) eating an amount of calories slightly below maintenance (not a crash diet or you'll loose lean mass aswell!) lifting heavier weights for lower repetitions (1-10 reps) increased amounts of carbohydrates (to restore muscle glycogen and give your body energy for your workouts) eating an amount of calories above maintenance (not too high above maintenance or you'll gain more body fat) Yes, women can go on cut and bulk phases also!! I do not incorporate any real cardio, but when it comes time to cut down, I scale back on cals, adjust my macros a bit (lower the carbs just slightly and keep protein up and that seems to take care of things. Unfortunately, my butt also got as big as the moon ( i always gain there first though) but it falls off fast and overall I would say it is worth it because who knows how many more years that would have taken to build without the bulk. Then I went on a 6 month bulk (was supposed to be a year except that did not want to be a few sizes bigger for my friend's wedding) and was really impressed with the result. I tried a bulk initially where I went just a bit over maintenance, and I gained just a bit more muscle. Like, 15 years of slowly building muscle, I thought that was as good as it was going to get for me, but the bulk gave me more muscle than I'd ever been able to pack on before. I have been lifting for a long time but just started really bulking and cutting last year and it REALLY made a huge difference.
Much more useful than feeling guilty over everything you put in your mouth or/ trying to deprive yourself And I think when you are in the mood to eat everything in sight, it is a perfect time to bulk. It's just a much longer process doing it this way, I'm sure I'd get better/bigger results if I did a true bulk, but I'm not ready to lose my abs/overall definition. It (my body) looks heaps different than where I was 1.5 years ago even though the number on the scale is roughly the same. Even though my weight has been stable now for quite a while, my body continues to change so I have to believe there is recomp going on. Then the last 10 lbs were added at a much slower rate. Now I did gain the first 10 lbs pretty rapidly (from 80-90 lbs), but that was mainly just recovery weight. I never bothered to figure out maintenance calories and all that, I just figured my body would know what to do and it has. I haven't really focused on numbers too much, I just learned to eat intuitively, but I have been mindful to get in enough protein. Initially I gained on that amount, albeit slowly. In general the past couple years I estimate my calories have been at 2500 per day, but my weight has been pretty stable for the past 1.5 years or so.
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