Fat Loss & Then Bulking?

craigheon

My question to all you MFP'ers is have any of you (specifically males, but not excluding females either!) gone on a weight loss journey first, and then decided to change your avenue and bulk up to gain muscle? I am currently on a 40lb weight loss journey, and I've lost 29 of it so far. I feel the rest of what I have to lose is pretty much subcutaneous fat around my mid-section, so I've been thinking about going on a caloric surplus and lifting heavy to gain muscle at this point. (My workout routine is Crossfit). My eating is pretty darn clean except for 1 cheat day a week, so I think I could bulk fairly cleanly. I'm just looking for anyone that may have done this, and when was the tipping point for you that made you decide to do so? Any suggestions are highly welcomed. My current weight is 173lbs, I'm 5'6" tall.

darrensurrey

Started off weighing about 73kg. Got down just under 62kg eating crap but training hard, eating under 1700 kcals a day, 50-80g protein a day. Decided whilst I lost weight, I'd lost too much muscle so focused on building, eating crap with more protein-based crap, up to 3000 kcals a day, 140g protein minimum.

I now weight 73kg but look upside down. People now ask me if I've been visiting the gym rather than if I'm ill.

I also gained 2 inches. I used to be 5'6.

















But that's partly because when I went in for an op a few years ago (aged 32?), the nurse measured me and said I was 5'6. When I was mucking about in a hospital recently with a height thing, I measured myself at 5'8 because I didn't force the thing down so the arm bent unlike the nurse.



Anyway, since you're so close to my weight, I'd focus on building size and eating at maintenance while keeping your protein levels up.

chrisdavey

Yep. Was fat at 95kg, ended up skinny fat at 67kg with lots of cardio and no resistance training.

Slowly added weight. Took me about 3 years to get to 80kg and under 10% BF. Now maintain around 85kg at around 11-12%.

The key is to add weight slowly and IMO focus on performance in the gym.

navyrigger46

Yup, I dropped a pretty substantial amount to start. I'm just now transitioning into bulking. I still have some fat around the midsection to lose like you, so I'll bulk and then do another cut. I'm planning to hit up a bod pod this week to get a baseline BF measurement, the scale is basically irrelevant to me at this point other than to keep tabs on my weekly weight gain and keep it in check.

Rigger

craigheon

Thanks for the comments guys! Keep em' coming!

smand2000

You still have more fat to lose before you bulk. The current trend seems to be around 12% bf for guys before starting a bulk. There are both aesthetic and physiological reasons for stripping the fat off first. So keep at it, keep the protein high, keep lifting, and good luck!

http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html
http://www.bodyrecomposition.com/muscle-gain/initial-body-fat-and-body-composition-changes.html
http://www.myfitnesspal.com/topics/show/1123861-when-do-you-decide-to-cut-after-bulking

Great job so far, btw! Keep it up!

ndj1979

most recommend that you get down to 15% or sub 15% body fat before bulking, because inevitably you are going to put some fat on along with the muscle, and some people find it discouraging to put on additional fat after working hard to put it on …plus if your body fat is not low enough you will have a layer of muscle that is covered by fat

what does your regimen consist of now? If you are not heavy lifting, you can start heavy lifting now, and keep eating in a deficit.

way to go on your progress though!

ETA - I just saw that you said you do cross fit….I would say keep doing what you are doing until you drop some more body fat and then go for the bulk ….

kel12347

I'm in. This is a topic I've been wondering about as well.

parisallez

I would say there's no hard and fast rule. It's whatever you want. If you're happy with where you're at, then start a bulk. But I have also heard some who live by this rule: don't bulk unless you're 15% bf for a male or less. I dieted down to about 11-12% before bulking. I'm up 20 lbs with only one inch gained on waist. But it's all about what you're comfortable with amigo.

prattiger65

I'm going for 15%. I'm at 16.6 right now. Even then I will still have some fluff around the middle. I would suggest, if your mental health will take it to keep cutting till you get to 15%. But there really is no rule, do whatever you want to.

waldo56

My eating is pretty darn clean except for 1 cheat day a week, so I think I could bulk fairly cleanly.

Just because the word clean is used in both halves of that sentence doesn't mean there is any relationship. How clean you eat, or lack thereof, pretty much has zero impact on how clean you bulk. For many it is counterproductive since most high carb foods are considered unclean, and carbs should be your preferred macro when bulking.

As far as your original ??? Yep. Lost 75 lbs a couple years ago, been cycling bulking and cutting ever since, now into my 5th bulk cycle.
http://strengthunbound.com/monthly-progress-photos/

I strength training with bodyweight and eat dirty, a good ol' SAD (iifym). Ice cream fuelz my gainze.

IMHO that 15% rule is highly context dependent. If you've been cutting a while, you're much better off starting to bulk at a higher BF%. Trying to cut through the teens after you've been cutting a while is an exercise in futility for most. Doing a bulk will make that A LOT easier. The slight bit more fat gain you might get is well worth it.

iGman79

i am kinda similar
skinny fat..i mean am 66kg 165 cm tall and i have a 18 percentage fat...which i want to get rid of..im not asking much just a 2 or 3per cent down..but seems impossible...

NRBreit

Yep. I went from 215ish (fat) to 165 (skinny, but not as lean as I wanted to be) to 180 (first bulk) to 170 to 186 (2nd bulk) to 174 (current). Getting closer to where I want to be but it's gonna take a few more bulk/cut cycles to get there.

ninerbuff

Another strategy would be to currently eat at maintenance with a focus on higher protein (say a 30/40/30 ratio). If you're lifting is progressively overloading and some high volume, you can do some recomp.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

Springfield1970

I cut down to about 123lb, didn't like my shape still, then bulked over winter.

Gained a couple of pounds of muscle a couple o pounds of fat and a couple o pounds of ? Ended up at 132lb.

Slowly burned the fat down to 128lb.

Results...same hip thigh and waist measurements as 123lb, but bigger back, shoulders, stronger curves, a rounded butt and more strength. Probably denser bones, tissue and denser muscle.

Happy.

Unknown

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lrmall01

Lost from about 185lb, 35% BF down to 155, 12% BF. Working my way back up now. Currently at 165 lb.

Note that BF% is just self testing using accumeasure calipers. It could be way off and I've never had a BodPod or DexaScan.

kmorgan221

I've been working to get down to about 185 (I'm 6' 0" - currently 210 lbs) then start bulking. Right now I'm doing CrossFit at least 3 times a week and walking mostly to help maintain current muscle.

__freckles__

http://strengthunbound.com/monthly-progress-photos/

Good God man, this is amazing! :flowerforyou: It would be interesting to know at which points your were bulking vs cutting. Currently doing my first bulk so I'm going to stalk your webpage.

MityMax96

weight train now while losing the weight you want to lose.....

And then at the end, if you want to bulk, do so.

but it depends on where you feel most comfortable at with your body.

If you are fine with where you are now....and want to bulk.
Do so.

If you still like you want to lose the weight and hit your initial goal.
Then do so.

AshwinA7

Hey, I just wanted to chime in so you don't make the same mistake I made.

When I originally started my weight loss, I did it solely through cardio and dieting without any resistance training of any kind. When I had lost 50 lbs and then started weight training I realized I had lost a ton of strength and was still showing as pretty fat.

Start strength training now while at a caloric deficit (dieting) so you can preserve the muscle and target fat as an energy source rather than the muscle. You'll look way better when its over instead of waiting to lose the weight to strength train.

RinnyLush

In for later reference. (Female - I'd like to start the same transition process after the next 10ish lbs...)

jwdieter

OP, I looked like you do now, when I started to cut. I'd highly recommend continuing to cut (while lifting and protein). You have some muscles under there. Go another few months. Get some abs and definition all over. Enjoy looking and being fit.

If you start off decent, when you bulk, you can bulk and look good. If you're interested in looking good, you won't regret it.

If you just want to pursue powerlifting and look like.. a powerlifter who doesn't cut.. then bulking right now is a fine choice.

Clendenen49

I've done this recently, I cut down to 150 lbs last December and now Im 162 with the same body fat. I use myfitnesspal to make sure I get enough calories , BUT not too much, just enough to be over my maintenance. Lately Ive been cycling bulk/cutting with 4-10 weeks of bulking followed by 1-4 weeks of cutting. Been working great for me and dont plan to change it anytime soon

peejaygee1

In for later reference (woman)

mweingar

I chose to lose the fat first then start bulking. My starting point was last October 1st. I am 5'9" and I turned 50 in December. I was 230 pounds as of October 1st and went down to 170 by January. It was an aggressive program of ramping cardio via elliptical, light (very light at first) weights, and extremely low calorie intake. I kept to 800 calories a day for the first 6 weeks and went from a tight 38" pants to a 34" waist. I went up to 1,300 calories from mid November and I was down to a 32" waist by December 21st. By the end of January I could fit into 30". This program also included about 150-200 push ups and sit ups a day as well as stretching in the morning, at work out, and before bed (about 10 minutes each time).

Starting the first week of February I began going to the 24Hour Fitness 6 days a week to build muscle. Monday, Wednesday, and Friday are weight training and Tuesday, Thursday, and Saturday are swimming. The weights are 90-120 minutes and the swims are 45 minutes doing 1,000 meters. I am now back up to about 182 pounds.

Please note that I don't recommend anyone do this without some doctor's guidance. I was very careful to get essential nutrients and LOTS of water each day. My diet was primarily plain nonfat greek yogurt (Costco Kirkland brand) and some grains. I am a pescatarian and included fish as part of this diet.

At this point I am on a clean diet that focuses on protein and carbs with very little fat. I want to cut some more and get back to 175 with the new muscle mass. That is in process now.

Just this week I hired a trainer at the local Gold's Gym to work with me on my overall routine. I'd like to continue to develop core muscle mass and ensure my work outs are done correctly and not excessively. I have fallen victim to over training the past few months and was plateauing on progress.

So my advice based on my approach is to get the weight off first as the gym will be less discouraging. At least it was for me.

My two cents and best of luck to you. It was a great journey for me and I am a better version 5.0 for the effort.

craigheon

Wow, I totally forgot I had posted this and I am so thankful for all of your responses. In the meantime, I have decided to continue losing weight before I do anything. I am happy with how I am looking. I know I have a base of muscle underneath there, and I may be just fine with how I look when I get down to that 15% bf measurement... It will just take some more time to get there. I just had my bf re-checked and I'm still at 24% which surprised me, but I definitely look and feel better.

For the people who have suggested weight training, I am certainly doing that. I am in Crossfit and there isn't a night that goes by that we aren't using weights. I've been getting huge kudos from the trainers lately too. I've really stepped up my game and I'm setting new PR's almost weekly! Very proud of what's happening!