Is there an ideal BMI to aim for before bulking?

JoeySilva291

I have started my fitness journey by simply dieting to lose some weight, because I'd like to get the cutting part out of the way first, before bulking (I've heard it's sort of possible for beginners to both at the same time, but I'd rather just get the cut out of the way). I was wondering if there's a good target weight or BMI to get to before starting to bulk, if you're totally new to working out.

For reference, I'm 22, 5'7", and currently weigh 145 lbs. I don't know my body fat percentage, but I'd guess I'm between 20-25% based on picture references.

rogerOb1

BMI is irrelevant - your point of reference should be your body fat percentage. You should be lean before you bulk - as a male, Id suggest being closer to 10% than 20% before bulking if that's feasible.

JoeySilva291

If I eat at a deficit, eat plenty of protein, but don't workout, will my body fat percentage decrease?

rogerOb1

Sure, you would still lose body fat % if you don't workout during your cut - but along with the fat, you'll lose muscle too - which will make it that much harder to look/be lean. Your body fat % will be higher than it would have been had you continued to lift heavy during the cut.

Unless theres a medical reason,....you should be doing a beginners lifting program from now.

neandermagnon

BMI is irrelevant - your point of reference should be your body fat percentage. You should be lean before you bulk - as a male, Id suggest being closer to 10% than 20% before bulking if that's feasible.

^^^ This... definitely go by body fat percentage not BMI

although exactly what percentage you start bulking at depends on your goals... for physique/body building/aesthetics, then get quite low as the above person says......... for strength/powerlifting/etc then it's sometimes better to start bulking at a higher body fat percentage (but not unhealthy kind of high)... don't go to low enough body fat percentages that you have a loss of strength and your ideal body fat percentage is where your wilks score (coefficient of strength and bodyweight) is best. And if you want to compete at that you need to take weight categories into consideration too.

JoeySilva291

I just really dislike the cut, and want to get over it as soon as possible, so I'm losing up to 2 lbs a week. However, from what I understand, this is too much weight loss to build muscle at the same time. Is this true?

martinel2099

I'd scale back to 1 lb a week, take your time there's no rush. I'm sure a case could be made 2 lbs on a cut but that sounds super restrictive to me.

martinel2099

I just really dislike the cut, and want to get over it as soon as possible, so I'm losing up to 2 lbs a week. However, from what I understand, this is too much weight loss to build muscle at the same time. Is this true?

It's complicated to gain muscle while on a calorie deficit, the best answer is you can but not super efficiently and some are better at it than others.

When on a cut eat at a slight calorie deficit and continue to lift heavy weights to preserve muscle. I'd shoot for 1lb per week. When done cutting, eat a calorie surplus to gain muscle mass. Rinse and repeat.

jason_adams

I just really dislike the cut, and want to get over it as soon as possible, so I'm losing up to 2 lbs a week. However, from what I understand, this is too much weight loss to build muscle at the same time. Is this true?

Yes. You won't be able to build significant muscle in a deficit. You will still get stronger though - so keep lifting.

IMO:
If you're looking for results in the shortest time frame, continue cutting, then start bulking.
If you're really sick of cutting now, you have a few options:
Cycle your cutting and bulking. Go for 2-4 weeks per phase.
Start "bulking" but don't eat significantly over your maintenance. That will let you find a balance where you're still dropping fat and building some muscle.

JoeySilva291

Yes. You won't be able to build significant muscle in a deficit. You will still get stronger though - so keep lifting.

IMO:
If you're looking for results in the shortest time frame, continue cutting, then start bulking.
...

I'm not sick of the cutting yet by any means. It's easy, but boring, and I just want to know when I should stop. But anyway, you are suggesting to work out despite it not being efficient, and keep losing as much weight as possible until BF% is low? I can roll with that.