strong curves
antxoable
Posts: 86 Member
Hi everybody!
I am thinking on starting the Bret Contreras program in couple of months when my life becomes stable again(I am moving back to my country starting new job, leaving my partner away….stress basically).
My main question is how would i get better results with this program? Doing a bulk to increase size of the muscles on my lower body, or doing a cut to keep the muscle but changing shape? or on maintenance to do a recomposition? I am not new on lifting but neither advance. I have been lifting for about 8 months now, did SL at the beginning and then a 4 days split routine. My bum is quite big and legs as well and i storage my fat on that area, as well as having problem to activate the area when doing squats or dead-lifts.
My long term goal it to get a bikini competitor body(not that i am thinking on competing), i know it will take time. I am 24 years old, 5'9'' and 138 pounds. My bf% its about 20-22%.
Thanks!
I am thinking on starting the Bret Contreras program in couple of months when my life becomes stable again(I am moving back to my country starting new job, leaving my partner away….stress basically).
My main question is how would i get better results with this program? Doing a bulk to increase size of the muscles on my lower body, or doing a cut to keep the muscle but changing shape? or on maintenance to do a recomposition? I am not new on lifting but neither advance. I have been lifting for about 8 months now, did SL at the beginning and then a 4 days split routine. My bum is quite big and legs as well and i storage my fat on that area, as well as having problem to activate the area when doing squats or dead-lifts.
My long term goal it to get a bikini competitor body(not that i am thinking on competing), i know it will take time. I am 24 years old, 5'9'' and 138 pounds. My bf% its about 20-22%.
Thanks!
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Hi! We ask that people bump their posts after 48 hours.
Regarding your specific question, and based just on the information you posted, you may be best just eating at maintenance and following the program. You should slowly lose fat and build some muscle. It really depends on how accurate the BF% estimate of low 20's is and how much progression you made on the prior routines (as well as how long and what your 4 day split was). That being said, it is likely that you can make decent gains (relatively, considering you are female) at maintenance if you stick to a good program for a while (Contreras' program is a good one).0 -
Sorry to interject Sara, but I will also add that Bret has a section on nutrition in the book.
I have run the program twice on a cut and have seen great results in terms of fat loss. The key really is consistency and for me accurate logging and a balanced diet. Progressive overload was a key component as weel.0 -
Sorry to interject Sara, but I will also add that Bret has a section on nutrition in the book.
I have run the program twice on a cut and have seen great results in terms of fat loss. The key really is consistency and for me accurate logging and a balanced diet. Progressive overload was a key component as weel.
Hey, I'm on this program as well and just have a quick question regarding your results. I'm on a cut currently, and while I understand you can't build muscle in a deficit, but can it help with shape and "perkiness" while you cut? Just curious, that is probably a super dumb question :x lol0 -
Currently I am bulking while doing SC because I really want to ramp up my back side, if you know what I mean.
I lifted for 7 months on a deficit and after stripping all the fat away there wasn't much muscle to show. So I'm actively trying to build it up, which has been no easy task. I've gained 3 lbs in the last 8 weeks and am now eating 2600 cals. Might have to increase again as I'm still not gaining at the rate I would like. Just be warned, if you do decide to bulk it is a mental mind game for a lot of us ladies. But once you get over the initial freak out period, it's actually really fun - you get to eat more, your lifts go up. But you will gain some fat along with the muscle, so just be ready for that.
Good luck with whatever you end up choosing!0 -
Sorry to interject Sara, but I will also add that Bret has a section on nutrition in the book.
I have run the program twice on a cut and have seen great results in terms of fat loss. The key really is consistency and for me accurate logging and a balanced diet. Progressive overload was a key component as weel.
Hey, I'm on this program as well and just have a quick question regarding your results. I'm on a cut currently, and while I understand you can't build muscle in a deficit, but can it help with shape and "perkiness" while you cut? Just curious, that is probably a super dumb question :x lol
Not a dumb question at all! Absolutely it helps because as you lose fat your muscles become more visible. The key truly is ensuring that you are consistently progressing. You MUST increase weight, reps or decrease rest regularly (one of those things, not all). I push for more every single workouf. Adequate protein is another key component.
Does that help?0 -
I think it kind of depends a bit on genetics; for example my "default mode" when trying to lose weight is that my body tends to re-comp: my weight stays about the same, but I get more muscle and less fat. This is while eating at what should be a deficit according to calculations, and lifting heavy. Someone else might not build much muscle at all while doing the same thing.0
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Sorry to interject Sara, but I will also add that Bret has a section on nutrition in the book.
I have run the program twice on a cut and have seen great results in terms of fat loss. The key really is consistency and for me accurate logging and a balanced diet. Progressive overload was a key component as weel.
Hey, I'm on this program as well and just have a quick question regarding your results. I'm on a cut currently, and while I understand you can't build muscle in a deficit, but can it help with shape and "perkiness" while you cut? Just curious, that is probably a super dumb question :x lol
Not a dumb question at all! Absolutely it helps because as you lose fat your muscles become more visible. The key truly is ensuring that you are consistently progressing. You MUST increase weight, reps or decrease rest regularly (one of those things, not all). I push for more every single workouf. Adequate protein is another key component.
Does that help?
yes, thank you!0 -
I think it kind of depends a bit on genetics; for example my "default mode" when trying to lose weight is that my body tends to re-comp: my weight stays about the same, but I get more muscle and less fat. This is while eating at what should be a deficit according to calculations, and lifting heavy. Someone else might not build much muscle at all while doing the same thing.
If you weight is staying the same, you are eating at maintenance on average. The calculations are not that accurate at the individual level.0 -
Sorry to interject Sara, but I will also add that Bret has a section on nutrition in the book.
I have run the program twice on a cut and have seen great results in terms of fat loss. The key really is consistency and for me accurate logging and a balanced diet. Progressive overload was a key component as weel.
Have not looked at the nutrition part - and I am sure it is fine, but just sticking to a reasonable caloric deficit and hitting your macros is what I would recommend.0 -
Currently I am bulking while doing SC because I really want to ramp up my back side, if you know what I mean. I lifted for 7 months on a deficit and after stripping all the fat away there wasn't much muscle to show. So I'm actively trying to build it up, which has been no easy task. I've gained 3 lbs in the last 8 weeks and am now eating 2600 cals. Might have to increase again as I'm still not gaining at the rate I would like. Just be warned, if you do decide to bulk it is a mental mind game for a lot of us ladies. But once you get over the initial freak out period, it's actually really fun - you get to eat more, your lifts go up. But you will gain some fat along with the muscle, so just be ready for that.
Good luck with whatever you end up choosing!
To be honest, and assuming the 3lbs is not water/food weight, that seems like a pretty good rate. As we tend to build muscle very slowly, I would recommend a slow lean bulk for women.
Agreed re eating more = fun. Plus your lifts usually go up nicely
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Thank you very much to all of you. I will do it at maintenance to be able to build some muscle. Hopefully by the end of this year i will be closer to the body i want!0
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Sorry to interject Sara, but I will also add that Bret has a section on nutrition in the book.
I have run the program twice on a cut and have seen great results in terms of fat loss. The key really is consistency and for me accurate logging and a balanced diet. Progressive overload was a key component as weel.
Have not looked at the nutrition part - and I am sure it is fine, but just sticking to a reasonable caloric deficit and hitting your macros is what I would recommend.
Yup, that's what he says too.....I mentioned it more as additional information for the OP.0 -
Locking so we can keep track of active threads better. Please feel free to PM either myself or SideSteel if you have further questions, including a link to the thread, and we will unlock.0
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