Eating in a deficit help
Replies
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There is no obligation to cut after a bulk or bulk after a cut. People bulk to facilitate muscle growth and cut to reveal the muscle that they have grown and avoid geting over-fat.
So, in my opinion, I don't know that I would be setting out with the timeframe of when to have a cut first and foremost. it depends on whether and what and how much you've gained as to whether you even want to cut in the first place.
You used stone so I am going to assume you're in England. And for some reason it seems that a lot of people in England weight themselves at the drug-store wearing various items of clothing and perhaps after eating or drinking and not on a home scale placed on an un-yielding surface and at the same approximate time every day after using the bathroom and before eating or drinking anything and with the same or no clothes on.
Particularly if this is the case, start using a weight trend application to evaluate your relative weight gain or weight loss. Look at your weight trend in 3 week periods and adjust your food intake and caloric expenditure IN SMALL INCREMENTS up or down to match your goals (like 150 to 250 Cal increments, not 500 Cal increments, unless your rate of weight change indicates the need for an emergency intervention).3 -
@RoxieDawn
Okay then this is really insightful thank you for helping me with this. So if I am going by my Desiree’s weight would I do 1g of protein per lb for my desired 140lb target totalling at 140g of protein? Thanks a bunch!1 -
There is no obligation to cut after a bulk or bulk after a cut. People bulk to facilitate muscle growth and cut to reveal the muscle that they have grown and avoid geting over-fat.
So, in my opinion, I don't know that I would be setting out with the timeframe of when to have a cut first and foremost. it depends on whether and what and how much you've gained as to whether you even want to cut in the first place.
You used stone so I am going to assume you're in England. And for some reason it seems that a lot of people in England weight themselves at the drug-store wearing various items of clothing and perhaps after eating or drinking and not on a home scale placed on an un-yielding surface and at the same approximate time every day after using the bathroom and before eating or drinking anything and with the same or no clothes on.
Particularly if this is the case, start using a weight trend application to evaluate your relative weight gain or weight loss. Look at your weight trend in 3 week periods and adjust your food intake and caloric expenditure IN SMALL INCREMENTS up or down to match your goals (like 150 to 250 Cal increments, not 500 Cal increments, unless your rate of weight change indicates the need for an emergency intervention).
@PAV8888
Okay thanks for the tips and yeah I live in England but I have my own home scales I weigh myself on and I keep my weight tracked using this app. And yeahh I want to avoid getting “fat” so I am looking at gaining weight initially and gaining muscle and then cutting to reveal the muscle that I would of gained and repeating this process. Thanks for the insight though!0 -
@RoxieDawn
Okay then this is really insightful thank you for helping me with this. So if I am going by my Desiree’s weight would I do 1g of protein per lb for my desired 140lb target totalling at 140g of protein? Thanks a bunch!
You're good. Make your protein a min. I have a pretty good idea that you have a close eye on calories and macros and that good, enjoy the process and don't stress to much.
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@RoxieDawn
Okay then this is really insightful thank you for helping me with this. So if I am going by my Desiree’s weight would I do 1g of protein per lb for my desired 140lb target totalling at 140g of protein? Thanks a bunch!
You're good. Make your protein a min. I have a pretty good idea that you have a close eye on calories and macros and that good, enjoy the process and don't stress to much.
@RoxieDawn
Yeahh I like to get pretty much the exact same calories every day and I have been eating 140g of protein for about 2 months or so now and I think that this is working well for me, I will keep my protein intake at 140g then as I am aiming to get to 140lb in weight and I will workout my fat intake at a later time today and I am going to up my calories to 3,339 from tomorrow too and hopefully I will get the weight gain that I have been trying to get this way. Thank you lots for all of your help with this you have a been a great Help!1 -
The reason for looking at a trending weight app is so that you can have a good representation of your weight level while smoothing out water weight spikes or drops.
For example you say that you haven't gained at all. I'm on the phone and it would be painful to scroll back.
But to me the averages you talked about a few posts ago sounded like they could be a 2-3lb gain over the past few weeks which would be only marginally slower than what you actually want to achieve.
From the ground level a slow enough weight gain or loss often seems to be no change whatsoever. Yet when you look at your weight trend graph you discover that yes, indeed, you are changing as expected... it is just slow.
In other words there is a good chance that what you're already doing is working fine and that you don't need an additional increase and correction.
Unless MFP has recently changed the way they present weight, they do not do the averaging/smoothing a weight trend app does. MFP just records your daily weight.
Libra android/happy scale iphone/trendweight.com or weightgrapher.com web and i am sure many others will do the trick for you.1 -
@RoxieDawn
Okay then this is really insightful thank you for helping me with this. So if I am going by my Desiree’s weight would I do 1g of protein per lb for my desired 140lb target totalling at 140g of protein? Thanks a bunch!
You're good. Make your protein a min. I have a pretty good idea that you have a close eye on calories and macros and that good, enjoy the process and don't stress to much.
@RoxieDawn
Yeahh I like to get pretty much the exact same calories every day and I have been eating 140g of protein for about 2 months or so now and I think that this is working well for me, I will keep my protein intake at 140g then as I am aiming to get to 140lb in weight and I will workout my fat intake at a later time today and I am going to up my calories to 3,339 from tomorrow too and hopefully I will get the weight gain that I have been trying to get this way. Thank you lots for all of your help with this you have a been a great Help!
If you go with a weight trending app, it might help you it might not. Below is a sample of my weight gain data that covers Nov 17 - Feb 24th (I bulked from October to Feb) End graph shows me reversing my surplus, fluctuations look strange but I am maintaining weight now. Just something to show if you want to trend your weight. Best of luck!
1 -
The reason for looking at a trending weight app is so that you can have a good representation of your weight level while smoothing out water weight spikes or drops.
For example you say that you haven't gained at all. I'm on the phone and it would be painful to scroll back.
But to me the averages you talked about a few posts ago sounded like they could be a 2-3lb gain over the past few weeks which would be only marginally slower than what you actually want to achieve.
From the ground level a slow enough weight gain or loss often seems to be no change whatsoever. Yet when you look at your weight trend graph you discover that yes, indeed, you are changing as expected... it is just slow.
In other words there is a good chance that what you're already doing is working fine and that you don't need an additional increase and correction.
Unless MFP has recently changed the way they present weight, they do not do the averaging/smoothing a weight trend app does. MFP just records your daily weight.
Libra android/happy scale iphone/trendweight.com or weightgrapher.com web and i am sure many others will do the trick for you.
Okay this is great thank you for the reassurance and helpful advice 0 -
@RoxieDawn
Okay then this is really insightful thank you for helping me with this. So if I am going by my Desiree’s weight would I do 1g of protein per lb for my desired 140lb target totalling at 140g of protein? Thanks a bunch!
You're good. Make your protein a min. I have a pretty good idea that you have a close eye on calories and macros and that good, enjoy the process and don't stress to much.
@RoxieDawn
Yeahh I like to get pretty much the exact same calories every day and I have been eating 140g of protein for about 2 months or so now and I think that this is working well for me, I will keep my protein intake at 140g then as I am aiming to get to 140lb in weight and I will workout my fat intake at a later time today and I am going to up my calories to 3,339 from tomorrow too and hopefully I will get the weight gain that I have been trying to get this way. Thank you lots for all of your help with this you have a been a great Help!
If you go with a weight trending app, it might help you it might not. Below is a sample of my weight gain data that covers Nov 17 - Feb 24th (I bulked from October to Feb) End graph shows me reversing my surplus, fluctuations look strange but I am maintaining weight now. Just something to show if you want to trend your weight. Best of luck!
Okay Hank you for the example but I think by memory I will know if I am putting on weight and maintaining it so I dont think I will get much use out of using charts for weight gain and I do allready log my weight weekly on mfp as a backup too so that helps as a reference for me too
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So is the general rule of thumb that you bulk until you get to your desired weight and then you cut for two months and then repeat the cycle then? Would this work?2
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So is the general rule of thumb that you bulk until you get to your desired weight and then you cut for two months and then repeat the cycle then? Would this work?
Understanding that you are avoiding becoming over fat, after your first 10 pounds gained (5 months) assess where you are. You are going to gain body fat and I presume you are not going to want to bulk too far outside your comfort zone. Keep in mind 2 months cut is a mini cut and about 4 pounds. You could ultimately decide you are happy with gaining another 5 pounds and do a longer cut later.
With my experience I would bulk till I have reached goal weight or my body fat increased to the point where calorie partitioning became an issue.2 -
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So is the general rule of thumb that you bulk until you get to your desired weight and then you cut for two months and then repeat the cycle then? Would this work?
Understanding that you are avoiding becoming over fat, after your first 10 pounds gained (5 months) assess where you are. You are going to gain body fat and I presume you are not going to want to bulk too far outside your comfort zone. Keep in mind 2 months cut is a mini cut and about 4 pounds. You could ultimately decide you are happy with gaining another 5 pounds and do a longer cut later.
With my experience I would bulk till I have reached goal weight or my body fat increased to the point where calorie partitioning became an issue.
@RoxieDawn
This is really insightful and helpful thank you!0 -
Haha okay thanks for the advice!0 -
cwolfman13 wrote: »In a precious thread I was speaking about not putting on weight even though I’m eating 3,089 and this is a surplus for me and someone responded by saying..
From Arnold Schwarzenegger's "How To gain Muscular Weight and Massiveness", 1975:
(Desired bodyweight x 23) + 25% = Calories needed
Eat additional 500-750 calories on workout days.
To increase weight to 140...
140 x 23 = 3220
3220 x 25% = 805
3220 + 805 = 4025 calories needed on non-workout days
4525 to 4775 calories needed on workout days.
*Since you are only eating just over 3000 calories you will not gain weight.
Unless you're training like Arnie, I wouldn't eat like Arnie...not to mention the juice.
For all we know arnold could have used anabolic steroids. Arnold was an elite body builder and what worked for him probably won't work for you in all honesty.2 -
cwolfman13 wrote: »In a precious thread I was speaking about not putting on weight even though I’m eating 3,089 and this is a surplus for me and someone responded by saying..
From Arnold Schwarzenegger's "How To gain Muscular Weight and Massiveness", 1975:
(Desired bodyweight x 23) + 25% = Calories needed
Eat additional 500-750 calories on workout days.
To increase weight to 140...
140 x 23 = 3220
3220 x 25% = 805
3220 + 805 = 4025 calories needed on non-workout days
4525 to 4775 calories needed on workout days.
*Since you are only eating just over 3000 calories you will not gain weight.
Unless you're training like Arnie, I wouldn't eat like Arnie...not to mention the juice.
For all we know arnold could have used anabolic steroids. Arnold was an elite body builder and what worked for him probably won't work for you in all honesty.
Could have?
LOL.
4 -
cwolfman13 wrote: »In a precious thread I was speaking about not putting on weight even though I’m eating 3,089 and this is a surplus for me and someone responded by saying..
From Arnold Schwarzenegger's "How To gain Muscular Weight and Massiveness", 1975:
(Desired bodyweight x 23) + 25% = Calories needed
Eat additional 500-750 calories on workout days.
To increase weight to 140...
140 x 23 = 3220
3220 x 25% = 805
3220 + 805 = 4025 calories needed on non-workout days
4525 to 4775 calories needed on workout days.
*Since you are only eating just over 3000 calories you will not gain weight.
Unless you're training like Arnie, I wouldn't eat like Arnie...not to mention the juice.
For all we know arnold could have used anabolic steroids. Arnold was an elite body builder and what worked for him probably won't work for you in all honesty.
I agree lol0 -
If my maintenance was 2,800 and I was eating at a 3,300 surplus for a long time and gained weight
And put on muscle could I then eat at a 3,050 deficit and still reveal a six pack even though technically I’m still eating in a surplus compared to my original maintenance level?
0 -
If my maintenance was 2,800 and I was eating at a 3,300 surplus for a long time and gained weight
And put on muscle could I then eat at a 3,050 deficit and still reveal a six pack even though technically I’m still eating in a surplus compared to my original maintenance level?
If 3,050 is a deficit, the answer is YES.
A good indication of whether it might now be a deficit for you would be to look at how fast you're adding weight when eating at 3300.
It would also depend on how much you have to lose to reveal that six-pack because as you lose weight your maintenance level lowers unless you adjust via activity0 -
If my maintenance was 2,800 and I was eating at a 3,300 surplus for a long time and gained weight
And put on muscle could I then eat at a 3,050 deficit and still reveal a six pack even though technically I’m still eating in a surplus compared to my original maintenance level?
If 3,050 is a deficit, the answer is YES.
A good indication of whether it might now be a deficit for you would be to look at how fast you're adding weight when eating at 3300.
It would also depend on how much you have to lose to reveal that six-pack because as you lose weight your maintenance level lowers unless you adjust via activity
Ahh great thank you for answering this, I did think this to be the case but I was unsure as I am still learning about a lot of body building ways. Thanks for the advice.0 -
What are your goals, who gave you this advice to run short surpluses like that? I feel like that is a great way to spin your wheels and make very little progress. If you want to gain, running a surplus for at least 4 months or more would be better, then cutting. Or alternatively eating at maintenance and recomping could be an option, again depends on your stats and goals.
Agreed that the timeframe in the OP seems rushed for bulk/cut cycles. My husband goes by seasons mostly and that seems to work for him. That’s 3-4 months bulk and then a 3-4 month cut1 -
What are your goals, who gave you this advice to run short surpluses like that? I feel like that is a great way to spin your wheels and make very little progress. If you want to gain, running a surplus for at least 4 months or more would be better, then cutting. Or alternatively eating at maintenance and recomping could be an option, again depends on your stats and goals.
Agreed that the timeframe in the OP seems rushed for bulk/cut cycles. My husband goes by seasons mostly and that seems to work for him. That’s 3-4 months bulk and then a 3-4 month cut
Yeah thank you that’s what I’m doing from now on I’m going to bulk for 4months then cut for 3-4 months
Btw what’s a recomp?1 -
What are your goals, who gave you this advice to run short surpluses like that? I feel like that is a great way to spin your wheels and make very little progress. If you want to gain, running a surplus for at least 4 months or more would be better, then cutting. Or alternatively eating at maintenance and recomping could be an option, again depends on your stats and goals.
Agreed that the timeframe in the OP seems rushed for bulk/cut cycles. My husband goes by seasons mostly and that seems to work for him. That’s 3-4 months bulk and then a 3-4 month cut
Yeah thank you that’s what I’m doing from now on I’m going to bulk for 4months then cut for 3-4 months
Btw what’s a recomp?
I’m working on recomp. It’s a very slow process that involved eating at our near your calories daily without deficit or surplus. I track my protein intake closely and lift weights. The goal is to lose the remaining extra fat while building muscle. I would not recommend anyone try recomp until they have reached a healthy weight and are within 5-10lb max of goal weight.0 -
What are your goals, who gave you this advice to run short surpluses like that? I feel like that is a great way to spin your wheels and make very little progress. If you want to gain, running a surplus for at least 4 months or more would be better, then cutting. Or alternatively eating at maintenance and recomping could be an option, again depends on your stats and goals.
Agreed that the timeframe in the OP seems rushed for bulk/cut cycles. My husband goes by seasons mostly and that seems to work for him. That’s 3-4 months bulk and then a 3-4 month cut
Yeah thank you that’s what I’m doing from now on I’m going to bulk for 4months then cut for 3-4 months
Btw what’s a recomp?
I’m working on recomp. It’s a very slow process that involved eating at our near your calories daily without deficit or surplus. I track my protein intake closely and lift weights. The goal is to lose the remaining extra fat while building muscle. I would not recommend anyone try recomp until they have reached a healthy weight and are within 5-10lb max of goal weight.
So a recomp is where you just eat at your daily maintenance calories and stick to that and just that never eating more never eating less just sticking to the maintenance no matter how much cardio you do or weight training you do you just allways eat the same amount of calories ?0 -
What are your goals, who gave you this advice to run short surpluses like that? I feel like that is a great way to spin your wheels and make very little progress. If you want to gain, running a surplus for at least 4 months or more would be better, then cutting. Or alternatively eating at maintenance and recomping could be an option, again depends on your stats and goals.
Agreed that the timeframe in the OP seems rushed for bulk/cut cycles. My husband goes by seasons mostly and that seems to work for him. That’s 3-4 months bulk and then a 3-4 month cut
Yeah thank you that’s what I’m doing from now on I’m going to bulk for 4months then cut for 3-4 months
Btw what’s a recomp?
I’m working on recomp. It’s a very slow process that involved eating at our near your calories daily without deficit or surplus. I track my protein intake closely and lift weights. The goal is to lose the remaining extra fat while building muscle. I would not recommend anyone try recomp until they have reached a healthy weight and are within 5-10lb max of goal weight.
So a recomp is where you just eat at your daily maintenance calories and stick to that and just that never eating more never eating less just sticking to the maintenance no matter how much cardio you do or weight training you do you just allways eat the same amount of calories ?
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p13 -
What are your goals, who gave you this advice to run short surpluses like that? I feel like that is a great way to spin your wheels and make very little progress. If you want to gain, running a surplus for at least 4 months or more would be better, then cutting. Or alternatively eating at maintenance and recomping could be an option, again depends on your stats and goals.
Agreed that the timeframe in the OP seems rushed for bulk/cut cycles. My husband goes by seasons mostly and that seems to work for him. That’s 3-4 months bulk and then a 3-4 month cut
Yeah thank you that’s what I’m doing from now on I’m going to bulk for 4months then cut for 3-4 months
Btw what’s a recomp?
I’m working on recomp. It’s a very slow process that involved eating at our near your calories daily without deficit or surplus. I track my protein intake closely and lift weights. The goal is to lose the remaining extra fat while building muscle. I would not recommend anyone try recomp until they have reached a healthy weight and are within 5-10lb max of goal weight.
So a recomp is where you just eat at your daily maintenance calories and stick to that and just that never eating more never eating less just sticking to the maintenance no matter how much cardio you do or weight training you do you just allways eat the same amount of calories ?
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1
Thanks for this!0
This discussion has been closed.
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