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Successful Bulk/Cut Cycle rotation Ideas

kapoorpk
Posts: 244 Member
I am past my 70 pounds of weight loss, down to 19% body fat and now focused on lifting heavier while pushing BF% down to 15%. Of course, as you all know, you can't cut without muscle loss and can't gain without fat gain, so I am wondering about what strategies have worked the best for people who have done this successfully building mass while keep BF down.
I am currently doing a 2 day split rotating push, pull and leg/kick muscle through those two days with 4 days of high intensity interval cardio a week. 2 day split meaning: M-push muscles, T-pull muscles + cardio, W - cardio only, Thu - legs+abs...repeat the pattern.
On just the cardio days, I cut my carb intake by 10-15%, keeping protein and fats the same. On all other days, eat at par.
Macros are: 50/30/20 for C/P/F
In total, I eat my maintenance calories + 1/2 of exercise calories. So, not quite a bulking surplus, but helps keep the fat down given that fat grows faster than fat.
Any thoughts on this approach or any others you have found to be more effective?
I am currently doing a 2 day split rotating push, pull and leg/kick muscle through those two days with 4 days of high intensity interval cardio a week. 2 day split meaning: M-push muscles, T-pull muscles + cardio, W - cardio only, Thu - legs+abs...repeat the pattern.
On just the cardio days, I cut my carb intake by 10-15%, keeping protein and fats the same. On all other days, eat at par.
Macros are: 50/30/20 for C/P/F
In total, I eat my maintenance calories + 1/2 of exercise calories. So, not quite a bulking surplus, but helps keep the fat down given that fat grows faster than fat.
Any thoughts on this approach or any others you have found to be more effective?
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Replies
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tagging to follow. Might want to post this to the eat, train, progress group as well.0
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how much cardio are you doing?
You might want to back off the majority of your cardio to preserve as much muscle as possible.
As far as calorie intake, I am just going off what others have posted on the topic, but I have read that the best strategy is slow bulk like 100 calories over maintenance see how that affects gain/bloat and if no real issues then increase to 150/day and then 200/day until you are at a good comfort level of maximum gains with minimum fat loss...
I reserve the right for others to correct me...:)0 -
Tagging, currently in the same situation around 16-18% BF after 28 months in a deficit, curious what others' experiences have been. Personally I'm gonna try a ~12 week bulk once I get under 15% and then try to cut as close to 10% as I can.0
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RIP0 -
I am past my 70 pounds of weight loss, down to 19% body fat and now focused on lifting heavier while pushing BF% down to 15%. Of course, as you all know, you can't cut without muscle loss and can't gain without fat gain, so I am wondering about what strategies have worked the best for people who have done this successfully building mass while keep BF down.
I am currently doing a 2 day split rotating push, pull and leg/kick muscle through those two days with 4 days of 30 minutes of high intensity interval cardio a week. 2 day split meaning: M-push muscles, T-pull muscles + cardio, W - cardio only, Thu - legs+abs...repeat the pattern.
On just the cardio days, I cut my carb intake by 10-15%, keeping protein and fats the same. On all other days, eat at par.
Macros are: 50/30/20 for C/P/F
In total, I eat my maintenance calories + 1/2 of exercise calories. So, not quite a bulking surplus, but helps keep the fat down given that fat grows faster than muscle.
Any thoughts on this approach or any others you have found to be more effective?0 -
how much cardio are you doing?
You might want to back off the majority of your cardio to preserve as much muscle as possible.
As far as calorie intake, I am just going off what others have posted on the topic, but I have read that the best strategy is slow bulk like 100 calories over maintenance see how that affects gain/bloat and if no real issues then increase to 150/day and then 200/day until you are at a good comfort level of maximum gains with minimum fat loss...
I reserve the right for others to correct me...:)
30 minutes at a time.0 -
bump0
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Bump0
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Some thoughts:
HIIT before leg day?
Shouldn't you be consuming more carbs on cardio days instead of reducing intake?0
This discussion has been closed.
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