Cut first or build muscle first?

nanosuitninja
nanosuitninja Posts: 30 Member
in Fitness and Exercise
Hi guys, I'm pretty new, first post right here.

I'm currently sitting at 16% bodyfat, my main goals are to build muscle but to do so whilst staying lean.
I'm not looking to do a traditional 'bulk' as some bodybuilders do to gain more muscle, as i am a little
worried about losing the fat afterwards. Just wondering should i get rid of the excess fat first and build
muscle second or the other way around?
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Replies

  • nanosuitninja
    nanosuitninja Posts: 30 Member
    anyone?..
  • treesloth
    treesloth Posts: 162 Member
    My best guess would be to build first. The extra muscle is tissue that has to be supported, and its presence has an effect on testosterone levels in the body, which in turn has additional benefit for losing fat. Then you can go on a strength maintenance/fat loss diet. That's maintenance, not gaining... For someone that's already at a good body fat percentage gaining muscle and losing fat together seem to be counterproductive. Just my best understanding, though, and I'm far from an expert. Best of luck.
  • kfitz85
    kfitz85 Posts: 19 Member
    It's hard to bulk without putting on unnecessary fat. I'm focusing on cutting for the summer and then I'll start bulking in the winter.
  • nanosuitninja
    nanosuitninja Posts: 30 Member
    Ok, cheers guys, appreciate the advice. Think i'll go for adding muscle first and losing fat second then, thanks.
  • tquill
    tquill Posts: 300 Member
    I just started about a month and half ago (1st post here) and I had the same question before I started. I was 6'1" 200 lbs, with a not-terrible build but with a bigger gut than I'd like.

    I opted to cut first so I could at least start from a decent body fat %. Of course when I bulk I'll put on fat too, but I think the gains will be a bit cleaner than if I had started with bulking. Plus as kfitz mentioned... it's just about summer time.
  • ironanimal
    ironanimal Posts: 5,922 Member
    Judging by your pics you're already pretty lean. If I were you, I'd opt for a bulk at this point.
  • Quix82
    Quix82 Posts: 99 Member
    It's hard to bulk without putting on unnecessary fat. I'm focusing on cutting for the summer and then I'll start bulking in the winter.

    This is what I'm doing.
    I'll probably do a slow bulk of half a pound a week during the winter.
  • contingencyplan
    contingencyplan Posts: 3,639 Member
    Unless you already have a fairly low level of body fat starting off with a bulk can be a very bad idea.
  • jakesfitness
    jakesfitness Posts: 123 Member
    bulk first using 40/30/30 carb/fat/protein ratio and lots of extra calories, around 15 x your body weight

    then cut using 30/40/30 ratio and cut your calories by 800 - 1000
  • Harder_Better_Faster_Stronger
    Harder_Better_Faster_Stronger Posts: 21 Member
    If youre new to lifting you can build muscle and lose fat at the same time. If not you shouldnt have to use tremendous extra calories to put on muscle mass. Maybe 250 extra calories a day because if you train hard, eat right, and recover well you're looking at 1-2 lbs. of muscle added a month (if you're just starting.) So 250 times 7 = 1750. 1750 times 4 = 7000. 3500 calories is equal to 1 lb. So just a little extra food is necessary to build muscle.
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    I'm in the same position. I decided to cut for the summer. Then bulk this winter. I know I can cut again next spring.
  • grantdumas7
    grantdumas7 Posts: 802 Member
    How tall are you and how much do you weigh? How did you figure 16% bf?
  • nanosuitninja
    nanosuitninja Posts: 30 Member
    I'm pretty light for my height, 135lbs 5ft 9in
    As for my bf% i have some of those electric scales that measure conductivity in your body to find bf%
    I know it's not incredibly accurate but they are pretty consistent and it seems right for me.
  • usmcmp
    usmcmp Posts: 21,219 Member
    I'm pretty light for my height, 135lbs 5ft 9in
    As for my bf% i have some of those electric scales that measure conductivity in your body to find bf%
    I know it's not incredibly accurate but they are pretty consistent and it seems right for me.

    We're the same height and you weigh less than me. I have low levels of fat for a woman. You need to bulk.
  • brillmer
    brillmer Posts: 1,268 Member
    it depends what your goals are man

    if youre looking to get ripped, get a 6 pack.. then continue cutting (focus on eating clean, at a caloric deficit)..

    if your goal is to bulk up and build muscle.. then focus on eating clean, but add a few hundred calories to your maintenance.

    i was struggling with the same questions.. and i decided to bulk first - but got injured at hockey so now i am doing a cut for a few months until my back recovers.

    to each their own ;)
  • SPNLuver83
    SPNLuver83 Posts: 2,050 Member
    You can focus more on muscle endurance than gain, so that way excess calories won't be added and fat wont be gained. And with increased endurance comes slight strength gain. Once you lean out more you can always switch up to strength/size. To work more endurance go with the weight needed to reach about 15 reps rather than 6-8 for strength.
  • Brad805
    Brad805 Posts: 289 Member
    At 5'-9", 135lb I think a nutrition plan for muscle growth is a good idea. I think trying to stay too lean during the muscle growth phase is going to lead to slower muscle growth than you might want, but you don't have to turn into a lardazz to gain some muscle. I attached a link to an article discussing the realities of the various methods for muscle growth. This author is a no BS kind of guy.

    http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html
  • nanosuitninja
    nanosuitninja Posts: 30 Member
    Hehe, well if that wasn't motivating enough i don't know what is, thanks for the advice, think i'm going for a bulk.
  • StrongerThanThor
    StrongerThanThor Posts: 544 Member
    Clean bulk and lift heavy till you start to feel that you look fat, Do 2-3 months cut and repeat again.
  • kimosabe1
    kimosabe1 Posts: 2,467 Member
    lose the weight (chubb) and then build muscle (SEXY)
  • nanosuitninja
    nanosuitninja Posts: 30 Member
    Hey thanks, just wondering, for my height and weight, what kind of calories should i be getting for a cut and should i include cardio (once i've bulked up that is)?
  • nanosuitninja
    nanosuitninja Posts: 30 Member
    to tarekstein that was
  • EricJonrosh
    EricJonrosh Posts: 823 Member
    I've always heard bulk first, then cut.
  • StrongerThanThor
    StrongerThanThor Posts: 544 Member
    Hey thanks, just wondering, for my height and weight, what kind of calories should i be getting for a cut and should i include cardio (once i've bulked up that is)?

    I use this calculator to find out my numbers: http://www.1percentedge.com/ifcalc/
    Cardio isn't important factor in cutting phase. I only did cardio for one month through my 11 months transformation.

    If you look at cardio from calories burning point, You will see that its just going to raise the number of calories your body burn per day thus you will be able to eat extra calories and that's it.
  • nanosuitninja
    nanosuitninja Posts: 30 Member
    Hell of a transformation bud, and thanks for tha advice
  • brillmer
    brillmer Posts: 1,268 Member
    Hey thanks, just wondering, for my height and weight, what kind of calories should i be getting for a cut and should i include cardio (once i've bulked up that is)?

    probably around 2300-2500 per day. .assuming you are working out 5 times a week. give me your real numbers and i can tell you an actual number

    age
    height
    weight
    how often / how hard you work out
    goals
    :D
  • usmcmp
    usmcmp Posts: 21,219 Member
    Hey thanks, just wondering, for my height and weight, what kind of calories should i be getting for a cut and should i include cardio (once i've bulked up that is)?

    I use this calculator to find out my numbers: http://www.1percentedge.com/ifcalc/
    Cardio isn't important factor in cutting phase. I only did cardio for one month through my 11 months transformation.

    If you look at cardio from calories burning point, You will see that its just going to raise the number of calories your body burn per day thus you will be able to eat extra calories and that's it.

    That's the site I use as well.
  • nanosuitninja
    nanosuitninja Posts: 30 Member
    @brillmer
    17 yrs
    5ft 9in
    135lbs
    workout 3 days a week, all full body workouts. The stronglifts 5x5 routine if you've heard of it. And i've just started.
    Goals: gain 1-2lb mass per month, with as little fat gain as possible.
  • NikoM5
    NikoM5 Posts: 488 Member
    Almost always cut first.

    Once you've cut it's much easier to track the muscle you'll gain from a bulk afterwards. It will be much more motivating as well seeing as the added muscle will be more apparent in the mirror than if you bulked while still holding extra fat.
  • jeremyw1977
    jeremyw1977 Posts: 505 Member
    Muscle burns fat.......in other words, if you add muscle, the muscle will do do the trimming up work for you.
    I did cardio ONLY for months, and dropped a few pounds, but no noticeable change in size.

    Once I added strength training and circuit training into my schedule, the muscle started toning up and the fat just melted off.......and no, I don't look all bodybuild-y. I have a bit of bulk here and there, but a lot of tone in other areas.

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