How to bulk and cut

stuffinmuffin

Morning all,

I have been doing some research into bulking and cutting and have quite a few questions.

First of all, a little background about me....long term MFP user, 3 years in fact. 1 for weight loss, last two for maintenance. I do long distance running - planned half marathon in September which will be my 4th. However, I have started doing some strength training and apart from loving it, it is making such a positive difference to how I look and how I feel, and also how I perform when out running.
I am female, 5'3" and about 107lb (I don't weigh very often lately).

However I would be interested in trying out bulking and cutting. I would like to build more muscle.

How short a period could you start the bulk process? I've read that some people do this for months at a time and I would certainly not be brave enough to do that.
Also - how do you work out what calorie surplus you need to eat? I want to do this more 'scientifically' or measured rather than just throw a heap of calories down my neck, and how often would I need to lift/train and how much cardio can you do during a bulk? Is this when you have to do 'fasted cardio?'

Anyway, questions, questions... I have read NROLFW, but it was a long time ago and I have since got rid of the book, but before I get another copy, I would like to hear from people that have experience of bulking and cutting.

Thanks guys! :flowerforyou:

abadvat

Bulking whilst training for a marathon might be a bit of a tricky thing... additionally, bulking means adding weight which will affect your performance (running wise).
If you have been maintaining for 2 years you know your macros and calories by now. Set your new target at maintenance + 5%, ramp up gradually till you reach +5%, maintain for a couple of weeks to a month and see the results (both performance and overall built).
Assess overall results and ramp up the calories of an additional +5%.
This is more of a "slow" or "moderate" bulk.
How long a bulk lasts? More or less as much as can you grow (or how much are you willing to grow)!?

stuffinmuffin

Thanks for the advice - very helpful.

I was thinking with the half marathon being quite a few months away that there would be time to bulk a bit, I was finding the added strength much better for my performance and I wanted to get rid of the 'stringy' look I currently have!

For the 'cut' would, I just go back to maintenance I guess?

3laine75

The marathon training would definitely make it tricky for you but as long as you added calories to allow for your runs + a surplus you should be able to bulk. I have no idea how that would affect your training though as I'm not a runner.

I am in no way an expert, having only just completed my first bulk (just started my cut yesterday) but I can tell you what I know/have learned. Generally, women can add 0.25 lb muscle a week so if you go for 0.5 lb gain (extra 250 cals) you will have enough energy to build muscle but you will gain some fat too. The biggest issue I had was adding too fast at the beginning then gains tapering off then ending up with 2 weeks where I lost (despite raising calories) at the end. Next time I try I will not jump straight to maintainance then a surplus but raise gradually, probably by 100 so I can keep an eye on it better. Your maintainance calories will gradually go up too as you so this will probably mean more increases late on. Like I say, it will be hard for you because of all the cardio you do, but if you're happy eating a lot it shouldn't be a problem.

Check out the 'women who bulk' group - the girls on there are very helpful and a lot more knowledgeable than me.

abadvat

The cut part depends on you really, cut is mainly dropping calories to eventually drop bf.
Being a regular runner you might not even have to drop calories but maintain at the increased +% as your weight will have gone up anyway.
Trial and error. Reach your expect weight / form and assess.
Theorically the mix of slow + calories, weights and running should bring up some pretty good results in terms of growth and definition.

Helloitsdan

Once the marathon is over try the following:

Eat at maintenance.

On lift days simply add 200 calories of high quality protein and carbs.
On rest days eat maint.

After 2 weeks measure and weigh and see if you've gained a little and test body fat%.
If happy with results, continue till you stop gaining but please be progressive in your routine.
I think that any beginner program should do well but if you need one, PM me.

If you want to test the waters for more weight gain, bump cavalries higher on lift days.

You already know what maintenance is for your running so you may need to play around and understand that most people who don't normally lift, will see a bump in overall weight in the first 2-3 weeks.

Galatea_Stone

I think you should wait until after the half-marathon. Bulking now will have an impact on your performance. Your macros would need to change as well as your exercise regime. Not saying you can't do it, but just saying it will make both bulking and your race harder. The amount of food you would need to eat would be a lot!

I just finished a 5 month bulk and had atypically good results. I started at a time when I hadn't been in the gym for a few months because of an illness and personal matters. I'd also dropped to a weight below where I was comfortable, so I had nowhere to go but up.

I lifted 4 days a week for 75-90 minutes a session, did the major lifts, incorporated hypertrophy work for my weak spots and to build specific areas (my glutes and back). Women do need to work harder than men to bulk because we don't have the same levels of muscle growing hormones. It is very hard for women to put on muscle. For a bulk, I would recommend you pick up Bret Contreras' book Strong Curves. He and the co-author put together a fantastic program.

ndj1979

I think you should wait until after the half-marathon. Bulking now will have an impact on your performance. Your macros would need to change as well as your exercise regime. Not saying you can't do it, but just saying it will make both bulking and your race harder. The amount of food you would need to eat would be a lot!

I just finished a 5 month bulk and had atypically good results. I started at a time when I hadn't been in the gym for a few months because of an illness and personal matters. I'd also dropped to a weight below where I was comfortable, so I had nowhere to go but up.

I lifted 4 days a week for 75-90 minutes a session, did the major lifts, incorporated hypertrophy work for my weak spots and to build specific areas (my glutes and back). Women do need to work harder than men to bulk because we don't have the same levels of muscle growing hormones. It is very hard for women to put on muscle. For a bulk, I would recommend you pick up Bret Contreras' book Strong Curves. He and the co-author put together a fantastic program.

^ listen to her OP ….

Springfield1970

Hi, get the marathon done then bulk over next winter.

It's a very long process, and you need to lay off the cardio to recover the muscles after lifting.

You'll gain weight which will slow your running times down.

For example, I was running 22 mins 5k (I do sprint triathlon) at the bottom of my first cut, where I was 123lb. I had little muscle.

I bulked over winter and gained about 8 pounds. For each week I gained .25-.3lb of muscle (a little more than average.) and fat.(unavoidable)

I ate 1700 cals extra a week about 200/250 over my net cals a day. I spent months working out my burns. I kept cardio to minimum to a) rest my nervous system from high intensity cardio b) enable my muscles to recover and grow between workouts and c) keep the numbers uncomplicated to make sure I was eating just the right amount over (I wanted to make the bulk as clean(minimum fat gain) as possible.

My running times are way way down. I finished my cut now, I'm the same size at 128lb as I was at 123lb, and I have 2 months to get my times better than before the cut!

I look much much fitter, and my butt is a better shape, it's taken years off. It's now time to see if I become a faster athlete for it!

Ps bulking is such a great frame of mind and body to be in. I can't wait for next winter!!

Helloitsdan

I think you should wait until after the half-marathon. Bulking now will have an impact on your performance. Your macros would need to change as well as your exercise regime. Not saying you can't do it, but just saying it will make both bulking and your race harder. The amount of food you would need to eat would be a lot!

I just finished a 5 month bulk and had atypically good results. I started at a time when I hadn't been in the gym for a few months because of an illness and personal matters. I'd also dropped to a weight below where I was comfortable, so I had nowhere to go but up.

I lifted 4 days a week for 75-90 minutes a session, did the major lifts, incorporated hypertrophy work for my weak spots and to build specific areas (my glutes and back). Women do need to work harder than men to bulk because we don't have the same levels of muscle growing hormones. It is very hard for women to put on muscle. For a bulk, I would recommend you pick up Bret Contreras' book Strong Curves. He and the co-author put together a fantastic program.

Although, sprinters had better run times after performing body squats.
I wonder if OP works on lower body exercises only 1x a week with DBs, or a barbell, to increase glycogen storage intra-muscle, if she would have better run times for her 1/2.
More glycogen=more available ATP.
I also wonder if she used a glycerol based supp like Karbolyn along with leg training every week, if her times would get better.

Food for thought.
I'm going to ask a pro and come back with more info.

iPlatano

I think you should wait until after the half-marathon. Bulking now will have an impact on your performance. Your macros would need to change as well as your exercise regime. Not saying you can't do it, but just saying it will make both bulking and your race harder. The amount of food you would need to eat would be a lot!

I just finished a 5 month bulk and had atypically good results. I started at a time when I hadn't been in the gym for a few months because of an illness and personal matters. I'd also dropped to a weight below where I was comfortable, so I had nowhere to go but up.

I lifted 4 days a week for 75-90 minutes a session, did the major lifts, incorporated hypertrophy work for my weak spots and to build specific areas (my glutes and back). Women do need to work harder than men to bulk because we don't have the same levels of muscle growing hormones. It is very hard for women to put on muscle. For a bulk, I would recommend you pick up Bret Contreras' book Strong Curves. He and the co-author put together a fantastic program.

^ listen to her OP ….

Yes!!x3