Bulk or Cut?

robdowns1300

Wondering if I should continue bulking through the winter, then cut in early spring for summer, or cut (or mini cut) sooner.

I’m 5’10”, currently about 184 pounds. I’m relatively new to fitness, at least at this level. I’ve always been active & at a good weight. I am 56 years old & over the past decade, the weight crept up to close to 200 pounds. Most of it in the middle. I started losing weight on my own, about this time last year. I joined MFP in January & got down to 171 pounds by March. Probably was too fast. My guess is that I was just under 20% bf at that time (judging by those picture charts). I started Stronglifts 5x5 in February & have been following the program almost to the letter since. Started slow bulk in March. Worked my way up 13 pounds to the current 184 in the 7 months since. Muscle gains have been surprisingly good in both strength & appearance, so my plan, so far is to ride the gains right through until February or March, then cut for summer.



However, it seems like the fat (gut) is growing big enough. I realize that fat is a part of the process & that is what the cut is all about. I just don’t want to go too far & lose more muscle than necessary. It could be that I started the bulk too soon, at too high of bf%. The gut was not all gone. But my family was complaining that I was too thin & looked sick. (No one says that now.)
Seeking advice from experienced bulk – cutters. Stick to the strength / bulk plan or shift to cardio / cut sooner?

psuLemon

I would slowly cut down (10% less than maintenance), protein around 1g per lb of weight, and continue to lift heavy.

serapel

Psulemon is more knowledgeable than me. I just wanted to say that you look amazing and good work!!

robdowns1300

Wow! Thank you!

robdowns1300

psulemon wrote: »

I would slowly cut down (10% less than maintenance), protein around 1g per lb of weight, and continue to lift heavy.

So, cut now? Lifting will retain earned muscle, but probably not gain while in caloric deficit. Right?

Spook_Skywalker

robdowns1300 wrote: »

psulemon wrote: »

I would slowly cut down (10% less than maintenance), protein around 1g per lb of weight, and continue to lift heavy.

So, cut now? Lifting will retain earned muscle, but probably not gain while in caloric deficit. Right?

robdowns1300 wrote: »

psulemon wrote: »

I would slowly cut down (10% less than maintenance), protein around 1g per lb of weight, and continue to lift heavy.

So, cut now? Lifting will retain earned muscle, but probably not gain while in caloric deficit. Right?

You will inevitably lose some muscle and strength during your cut but lifting will help minimize the amount. I'd cut until 8-10% BF, then bulk until 15% and then repeat.

Hornsby

Eat at around maintenance, get enough protein (1gr per lb of lean mass), lift heavy while focusing on the big 5 compound moves for a few months and see what happens...

robdowns1300

So, it doesn't make sense to try to ride the tide of gains any farther?

ROBOTFOOD

You can but you will put on more fat. If you're worried about it, I'd eat at maintenance or a slight deficit.

psuLemon

robdowns1300 wrote: »

So, it doesn't make sense to try to ride the tide of gains any farther?

It wouldn't be ideal. Some of the research would suggest that once you get to the point you are at, that you would be gaining more fat. Lyle McDonald actually has a fairly solid discussion on calorie partitioning that would discuss this.

AnvilHead

psulemon wrote: »

robdowns1300 wrote: »

So, it doesn't make sense to try to ride the tide of gains any farther?

It wouldn't be ideal. Some of the research would suggest that once you get to the point you are at, that you would be gaining more fat. Lyle McDonald actually has a fairly solid discussion on calorie partitioning that would discuss this.

psulemon wrote: »

robdowns1300 wrote: »

So, it doesn't make sense to try to ride the tide of gains any farther?

It wouldn't be ideal. Some of the research would suggest that once you get to the point you are at, that you would be gaining more fat. Lyle McDonald actually has a fairly solid discussion on calorie partitioning that would discuss this.

Which can be found here: http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html/

trigden1991

To echo the above, I would suggest a deficit until you are sub 15% (the nearer to 10% the better) and then increase your calories to make some more gains.

robdowns1300

Ok. I hate to hear it, but I knew it. I am going to slowly dial back the calories a little at a time. Hopefully, this time I will look better at the lower bf percentages. We'll find out. Thanks everyone & thanks for the great article. It's just what I needed. Probably slowly start some cardio too. I really need that.