Going from Cut to Gain for Muscle Mass

From what I've read, as long as you continue to lift heavy, you'll be fine. Some of what you gain will be fat, some of it will be muscle, and then you just switch back to cutting the fat. You do need to eat higher than just the "maintain" level of calories though. I'm not certain how much of a surplus you need, but there does need to be one.

It's not the weights, it's the diet. Part I of my story was I went from 300 lbs to @ 170 lbs. Part II was I put on 25 lbs of muscle next. I increased my protein and carbs to 2 grams per pound. And my pre workout and post workout meals were as many calories as some people get in 1 day. The scale will not tell you if you are on track. You need to do body fat testing to make sure you are putting on muscle.

As for your workout... I'm not knocking the workout plan you selected, but I would break it down in to a 4 day split. I wouldn't do back and chest on the same day. I would have a chest day/tricep day, back/bicep day, legs/core day and shoulder day. If you want to do a 3 day split I would just combine shoulders and chest together.

I believe in supplements, but I don't push them on other people. I would recommend at least some BCAA's and Whey Protein (if you aren't already using them).

http://jcdfitness.com/2009/10/the-former-fat-boy-syndrome/

http://jcdfitness.com/2012/03/former-fat-boy-syndrome-hangups/

Solid! Thanks Ace!

My cut last year was 1500 net gradually going up to 1750 net nearer to my goal. I didn't really see it as a proper cut at that point as I had no intention of ever bulking, but I was eating in a deficit to lose, and I was lifting.

Then in July (2011) I switched to bulking to gain some muscle. I ate at 2600 net for the first 6 weeks roughly, weight gain slowed right down, so I upped it to 2800 where I gained regularly until I finished bulking in the new year. I gained 16lbs in 6 months. Some was definitely muscle. Body fat says around 6lbs lean mass. I could tell a noticeable difference in my muscle mass, I was smaller than at the same weight prior to cutting/bulking. I went up around one size in my jeans. Strength also went up loads.

I did get a belly, a fair amount was still fat. It's going to happen, but provided you've got a good training routine, when you eat enough you will gain muscle too. Quite a bit was water too, in the beginning I gained quickly and it slowed down, same with the weight loss afterwards.

Since cutting again, that has reinforced how much muscle I did gain, even though I gained a fair amount of fat too. I have more muscle in general than before bulking and more definition.

If you can only go to the gym twice a week, definitely make the most of it! I'd say full body, heavy compound lifts, while eating enough. Although I'd still try and fit in 3-4 times instead of 2, or at least include a couple extra workouts at home each week.

Way to "help" by suggesting a crappy workout program you're trying to make commission off of
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I'm trying to help him reach his goals, and this is exactly what he is looking for. Yes, I make a small commission but I would much rather help people than just make money. I am in love with this program and I'm sure you know nothing about it! This is 10 times better than P90X for muscle building....

One of the most important points of all... Since you are increasing your protein intake, you must increase your water intake as well!

Brb confusing my muscles. LoL


OP: if you can only dedicate 2/week gym time I would definitely find a full body routine using mostly compound lifts. Bodypart splits are fine but if you can only go twice you'll really want to maximize frequency in my opinion.

I agree with the above. I am down to twice a week now and doing full body on both days, though not heavy with legs. The only reason i am only lifting twice a week is because I am running 4 days a week and I also teach Spin. And.... I know I can't build right now and am just hoping to not lose more than I have to. I'm training for a marathon. But..... you can bet that as soon as I recover from it, I will have myself back in that gym and be lifting 3-4 days a week HEAVY and doing cardio at a minimum but still doing it.

Are you saying that you are only lifting twice a week or only working out twice a week period? If you are only working out twice a week, no matter what you do, and you up your cals to 2800-3000, you will no question gain a LOT of fat. I'm thinking you are not doing that. Right?