Cutting vs Bulking
holybell
Posts: 69 Member
Can someone tell me the difference and what you need to do to head in that direction (e.g. how much/many reps to lift, what diet choices to start, how to better achieve results)
0
Replies
-
Not sure exactly what you mean...
"cutting" simply means eating less calories than you burn. "bulking" is the opposite (eating more than you burn).
Both are irrespective of your lifts/exercise regimen; although it's highly recommended to incorporate exercise and lifting for maximum fitness.0 -
ceoverturf wrote: »Not sure exactly what you mean...
"cutting" simply means eating less calories than you burn. "bulking" is the opposite (eating more than you burn).
Both are irrespective of your lifts/exercise regimen; although it's highly recommended to incorporate exercise and lifting for maximum fitness.
I've seen articles talking about lift heavy with low reps for bulking and moderate with high reps to cut. But I would like to get an answer from a real person that is more likely to give me real answers, in case I was reading from a bad source.0 -
If your trying to cut you should still follow the same work out and reps, only try to avoid complete failure, I follow a 40/40/20 Macro split with a 400-700 deficit on my cut. Compound exercises 6-12reps, Isolation exercises 8-15reps. Same for bulking but with a surplus of 400-700cals and I try to reach failure on the last set of every exercise.0
-
ceoverturf wrote: »Not sure exactly what you mean...
"cutting" simply means eating less calories than you burn. "bulking" is the opposite (eating more than you burn).
Both are irrespective of your lifts/exercise regimen; although it's highly recommended to incorporate exercise and lifting for maximum fitness.
I've seen articles talking about lift heavy with low reps for bulking and moderate with high reps to cut. But I would like to get an answer from a real person that is more likely to give me real answers, in case I was reading from a bad source.
It really doesn't matter. Lift heavy to make your muscles pretty no matter which direction you're attempting. If you're a newbie lifter, I strongly suggest you get a certified (I like NASM particularly, as a cert) trainer to help you with form for at LEAST a month to learn what to do.0 -
40/40/20? Protein/Fats/Carbohydrates?0
-
carb/prot/fat0
-
AshesToBeast wrote: »carb/prot/fat
Mat I ask why "low" fat? I am female and fat is kind of important for my bodily functions.
0 -
40/40/20? Protein/Fats/Carbohydrates?
More like 40/35/25 ~ carb/fat/pro
Though I would suggest going by the actual grams those ratios provide...
Protein: 0.60-0.82 grams per pound of bodyweight -- the highest amount justified by research for active individuals.
Dietary Fat: 0.40-0.45 grams per pound of bodyweight -- the lowest amount implied by clinical observation (unless obese).
Remaining caloric budget: whatever mix of macronutrients you prefer, notably a rich variety of nutritious fruits, vegetables, high fiber foods, and healthy fats.0 -
AshesToBeast wrote: »carb/prot/fat
Mat I ask why "low" fat? I am female and fat is kind of important for my bodily functions.- 0.6-0.8g of protein per lb of body mass
- 0.4-0.45g of fat per lb of body mass
- fill rest of calories with carbs
Some people prefer different things... obviously you need to tailor your macros to yourself.
0 -
20% isn't low imo, I ended up with 48g of fat which was more than enough for hormonal balanceAshesToBeast wrote: »carb/prot/fat
Mat I ask why "low" fat? I am female and fat is kind of important for my bodily functions.
0 -
AshesToBeast wrote: »
20% isn't low imo, I ended up with 48g of fat which was more than enough for hormonal balanceAshesToBeast wrote: »carb/prot/fat
Mat I ask why "low" fat? I am female and fat is kind of important for my bodily functions.
Not likely.0 -
Care to elaborate?AshesToBeast wrote: »
20% isn't low imo, I ended up with 48g of fat which was more than enough for hormonal balanceAshesToBeast wrote: »carb/prot/fat
Mat I ask why "low" fat? I am female and fat is kind of important for my bodily functions.
Not likely.0 -
AshesToBeast wrote: »
Care to elaborate?AshesToBeast wrote: »
20% isn't low imo, I ended up with 48g of fat which was more than enough for hormonal balanceAshesToBeast wrote: »carb/prot/fat
Mat I ask why "low" fat? I am female and fat is kind of important for my bodily functions.
Not likely.
Not likely unless you are about 120 lbs. and in a caloric deficit.
Dietary Fat Guideline: 0.40-0.45 grams per pound of bodyweight -- the lowest amount implied by clinical observation (unless obese).0 -
150 at 2200 that's a 700 cal deficit0
-
ceoverturf wrote: »Not sure exactly what you mean...
"cutting" simply means eating less calories than you burn. "bulking" is the opposite (eating more than you burn).
Both are irrespective of your lifts/exercise regimen; although it's highly recommended to incorporate exercise and lifting for maximum fitness.
I've seen articles talking about lift heavy with low reps for bulking and moderate with high reps to cut. But I would like to get an answer from a real person that is more likely to give me real answers, in case I was reading from a bad source.
we would need to know what your goals are in order to give you the proper answer.
However, I am always an advocate of a structured lifting regimen like strong lifts, all pro beginner, etc, etc..0 -
IsaackGMOON wrote: »AshesToBeast wrote: »carb/prot/fat
Mat I ask why "low" fat? I am female and fat is kind of important for my bodily functions.- 0.6-0.8g of protein per lb of body mass
- 0.4-0.45g of fat per lb of body mass
- fill rest of calories with carbs
Some people prefer different things... obviously you need to tailor your macros to yourself.
^ This for sure. Anybody that tells you to set macronutrient goals based on a percentage of their total calorie intake, really doesn't know what they're talking about. Someone just told them that they should do it and now they go and tell other people. Your body requires macronutrients based on your body weight and lean body mass and it requires certain mass amounts (grams) not percentages or ratios of calorie intake.0 -
IsaackGMOON wrote: »AshesToBeast wrote: »carb/prot/fat
Mat I ask why "low" fat? I am female and fat is kind of important for my bodily functions.- 0.6-0.8g of protein per lb of body mass
- 0.4-0.45g of fat per lb of body mass
- fill rest of calories with carbs
Some people prefer different things... obviously you need to tailor your macros to yourself.
^ This for sure. Anybody that tells you to set macronutrient goals based on a percentage of their total calorie intake, really doesn't know what they're talking about. Someone just told them that they should do it and now they go and tell other people. Your body requires macronutrients based on your body weight and lean body mass and it requires certain mass amounts (grams) not percentages or ratios of calorie intake.
agree; however, you can usually set the percentages so that you come pretty close to your minimums in grams. I have my % set at 50/25/25 carbs/protein/fat and if hit those percents I hit my numbers in grams...0 -
I really don't know how much fat men need but .4-.45g per pound of body weight is better for women.0
-
IsaackGMOON wrote: »AshesToBeast wrote: »carb/prot/fat
Mat I ask why "low" fat? I am female and fat is kind of important for my bodily functions.- 0.6-0.8g of protein per lb of body mass
- 0.4-0.45g of fat per lb of body mass
- fill rest of calories with carbs
Some people prefer different things... obviously you need to tailor your macros to yourself.
^ This for sure. Anybody that tells you to set macronutrient goals based on a percentage of their total calorie intake, really doesn't know what they're talking about. Someone just told them that they should do it and now they go and tell other people. Your body requires macronutrients based on your body weight and lean body mass and it requires certain mass amounts (grams) not percentages or ratios of calorie intake.
Haha I remeber you from last time I was on mfp
0 -
AshesToBeast wrote: »IsaackGMOON wrote: »AshesToBeast wrote: »carb/prot/fat
Mat I ask why "low" fat? I am female and fat is kind of important for my bodily functions.- 0.6-0.8g of protein per lb of body mass
- 0.4-0.45g of fat per lb of body mass
- fill rest of calories with carbs
Some people prefer different things... obviously you need to tailor your macros to yourself.
^ This for sure. Anybody that tells you to set macronutrient goals based on a percentage of their total calorie intake, really doesn't know what they're talking about. Someone just told them that they should do it and now they go and tell other people. Your body requires macronutrients based on your body weight and lean body mass and it requires certain mass amounts (grams) not percentages or ratios of calorie intake.
Haha I remeber you from last time I was on mfp
Nice response that in no way adds to the discussion or answers the question that the OP had lol. I'm glad you have a good memory though I guess...0 -
AshesToBeast wrote: »150 at 2200 that's a 700 cal deficit
Without knowing your stats, activity level, current bodyfat %, etc. I will use a close example...- 5'6''
- 150 lbs.
- 26 yrs.
- Very Active (hard exercise/sports for 6-7 days a week)
- 10% bodyfat
^ That would give you a TDEE of about 2925 cals/day. Subtract 700 cals and that puts you in a 24% cut relative to TDEE. Typically, it is recommended to cut within the 10-20% range for safety, but that is besides the fact.
2200 cals day target
~150 lbs. x 0.60-0.82 g protein per day - a range of 90-123 grams protein per day to optimize new muscle synthesis.
~150 lbs. x 0.40-0.45 g dietary fat per day - a bare minimum of 60 grams fat per day. 68-88 grams per day would be a better target for optimizing hormones, along with a plethora of other benefits offered by consuming adequate dietary fat.- Protein = 4 cals per gram
- Dietary Fat = 9 cals per gram
- Carbs = 4 cals per gram
After you do the math for how much protein and fat you're taking in each day, the remaining calories that add to 2200 can be from whatever macro you prefer, hopefully a rich variety of fruits, veggies, high fiber foods, and healthy fats.0 -
Thanks for the math @sixxpoint. I like my protein slightly higher and I lost 40lbs in 16 weeks for this cut following my suggestion and it was an easy cut. All that I suggested was what I found sustainable and plaisant with great results and no discomfort or health issues0
-
@AJ_G I learned last time not to waist my time with you0
-
AshesToBeast wrote: »Thanks for the math @sixxpoint. I like my protein slightly higher and I lost 40lbs in 16 weeks for this cut following my suggestion and it was an easy cut. All that I suggested was what I found sustainable and plaisant with great results and no discomfort or health issues
No problem... The main point I was making is that if you take the highest amount of protein that your body can utilize to make new muscle (0.82 g/lb), and the lowest amount of dietary fat recommended by clinicial observation (0.40-0.45 g/lb), you'd still be under 1,100 total calories.
You could then fill the remaining 1,110+ calories with whatever mix of macronutrients you prefer and at the same time adhere to the macro guidelines proven by clinical observation during the past 30+ years.0 -
AshesToBeast wrote: »@AJ_G I learned last time not to waist my time with you
waste*. Also, when someone decides not to respond to a discussion or argument, 99% of the time it's because their argument is either flawed, weak, or nonexistent, or some combination of the three. Also, you lost weight too fast, 40lbs in 16 weeks is not optimal for muscle preservation, or metabolic capacity, especially if you're 150lbs. Just for future reference.0 -
<Does not apply to OP's post:> I LOVE it when someone gets "I know better than you"-y and snarky but their posts are riddled with misspellings.
LOVE IT. 0 -
AshesToBeast wrote: »@AJ_G I learned last time not to waist my time with you
waste*. Also, when someone decides not to respond to a discussion or argument, 99% of the time it's because their argument is either flawed, weak, or nonexistent, or some combination of the three. Also, you lost weight too fast, 40lbs in 16 weeks is not optimal for muscle preservation, or metabolic capacity, especially if you're 150lbs. Just for future reference.
There's no cookie cutter plan for anyone and everyone has different ways of getting where they want to be. You on the other hand tend to think of yourself as the be all end all of nutrition and lifting and come off pretty arogant so I'd rather not waist anymore time and risk getting banned for expressing my dislike in a non respectfull maner and spend more time listening to ppl like sixxpoint over here who has a better maners.
0 -
AshesToBeast wrote: »Thanks for the math @sixxpoint. I like my protein slightly higher and I lost 40lbs in 16 weeks for this cut following my suggestion and it was an easy cut. All that I suggested was what I found sustainable and plaisant with great results and no discomfort or health issues
No problem... The main point I was making is that if you take the highest amount of protein that your body can utilize to make new muscle (0.82 g/lb), and the lowest amount of dietary fat recommended by clinicial observation (0.40-0.45 g/lb), you'd still be under 1,100 total calories.
You could then fill the remaining 1,110+ calories with whatever mix of macronutrients you prefer and at the same time adhere to the macro guidelines proven by clinical observation during the past 30+ years.
I see what you're saying but also concider I gave a range which brought.me closer to your suggestions on days where I had less of a deficit. Anyway I'm back to bulking and this took quite the tangant apologies to OP
0 -
Arrogant*
Waste*
Respectful*
Manner*
It's hard to listen to someone who puts so little effort into what he is saying.0 -
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 427 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions