Bulking

pullem

I'm a way off being prepared for bulking and ideally would be looking to start this once I achieve around 18-20% bf but
In terms of actually achieving this has anyone used or have any thoughts on 'zig zag' or 'rebound' bulking (I have seen it called both) as opposed to a standard surplus calorie bulk of 'x' weeks until top %bf is reached.

Basic theory is:
For natural bodybuilders the maximum anabolic effect of food decreases after 2 weeks and the maximum gains usually seen by the body are as a rebound after 'cutting' so eat at 1000 daily calories surplus to TDEE for 2 weeks followed by 2 weeks at 500 daily calories below TDEE then repeat cycle until top bf% is reached, keep macros consistant: protein 1-1.5g per lbm and fat at 0.35-0.5g per lb of weight and training programme throughout.

As a woman, this process seems a more physchologically acceptable way of approaching it

Thoughts please

geekyjock76

I've never been a big supporter of large surpluses due to the likelihood of gaining far more fat than need be relative to muscle. For natural women, gaining 1 lb of muscle per month is realistic; and you can expect to gain 1 lb of fat along with that since an acceptable partitioning is 1:1. To do this, you'd need a surplus of approximately 250 calories per day to net a 2 lb gain each month. If you opt for a 1000 calorie surplus, you potentially can increase fat mass by 7 lbs as opposed to 1 lb per month. I would not consider that a favorable partitioning.

http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html

Sarauk2sf

I just don't see how this would be beneficial. especially for women. We cannot gain much muscle monthly so going over by so much would just add a lot of fat. Also, cycling this way is a very slow process and imo it is really not worth trying to micro manage it. I would also recommend reversing out of a cut as your metabolism takes a little while to catch up so this will also minimize fat gains (and bloat).

pullem

I've never been a big supporter of large surpluses due to the likelihood of gaining far more fat than need be relative to muscle. For natural women, gaining 1 lb of muscle per month is realistic; and you can expect to gain 1 lb of fat along with that since an acceptable partitioning is 1:1. To do this, you'd need a surplus of approximately 250 calories per day to net a 2 lb gain each month. If you opt for a 1000 calorie surplus, you potentially can increase fat mass by 7 lbs as opposed to 1 lb per month. I would not consider that a favorable partitioning.

http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html

Thanks for that . ^^ This is true but when the above zig zag is applied it averages out as 250 surplus daily over a month, so if TDEE is 2000, 14 days at 3000 followed by 14 days at 1500 averages out at 2250 daily over the month

AntWrig

As Sara said, slowly increase calories by 10-25g of carbs per week. Continue doing so until weight loss starts to slow down. Set a goal weight in which you will be steady for at least a week. If you want to take a slower approach you can drop down to adding 5-10g of carbs per week.

Protein and fats don't change.

pullem

ok, so the big thumbs down at the moment most seem in favour of reverse from cut working up to minimal extra calories above TDEE....shame was quite looking forward to a daily 1000 calorie carb induced coma

AntWrig

ok, so the big thumbs down at the moment most seem in favour of reverse from cut working up to minimal extra calories above TDEE....shame was quite looking forward to a daily 1000 calorie carb induced coma

If done correctly in a few months, you will be able do so and possibly have only gained a few pounds in the process. Your goal is to get your metabolic rate up.