Anyone cutting after a bulk?
Replies
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I’ve gained quite a lot. I built a full gym in my spare room and I’m actually sticking with the home gym. I’m fed up with teenagers in groups around the kit I need and all they do is gossip and play on Facebook.1
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pitbullpuppy wrote: »I had gotten a little over-exuberant shortly thereafter and spent 10 minutes jumping on a trampoline (after leg day) and had my calves absolutely killing for a week (not in a good way) so I had to cut back on my lifts a little this week. I'm kind of unsure of how to take that. Are you guys good at trampoliney-type-stuff?
Some people who skip/jump rope for the first time also complain of calf soreness...nothing to worry about, really, your body will get used to it (conditioning) if you keep doing it....like anything....I cycle so it takes a lot to get my calves to react...I don't do anything trampoline based.
My cut is still slow...have maintained 159 lbs for 4 months and looking to head downwards again now gyms are open in the UK.
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I am on vacation this week. So no dieting. Suspect I'll be up several lbs when i am done. But that is just how it always goes.4
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Maintenance fir the next 2 weeks till I go in holiday, 3 gym sessions in and I’m broken with all the DOMS 😂0
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Starting to feel better and get back to focussed muscle group lifting. Chest day today
Slowly losing while on maintenance cals though....Don't know what to do?
Help me by voting
1. should I lean out slowly to see if I have abs below my bellybutton.
2. Increase my cals to build chest shoulders and quads faster?0 -
Starting to feel better and get back to focussed muscle group lifting. Chest day today
Slowly losing while on maintenance cals though....Don't know what to do?
Help me by voting
1. should I lean out slowly to see if I have abs below my bellybutton.
2. Increase my cals to build chest shoulders and quads faster?
It really depends on what your ultimate goals are. Do you feel like you want to get leaner? Is it worth the sacrifice? What would be your plans when you get to that point? Would you run a gaining cycle? Maintain?
I would say maintaining/recomp you can still build a bit but also lean out a bit too. So that's my vote. It's totally up to you though and your goals2 -
Starting to feel better and get back to focussed muscle group lifting. Chest day today
Slowly losing while on maintenance cals though....Don't know what to do?
Help me by voting
1. should I lean out slowly to see if I have abs below my bellybutton.
2. Increase my cals to build chest shoulders and quads faster?
It really depends on what your ultimate goals are. Do you feel like you want to get leaner? Is it worth the sacrifice? What would be your plans when you get to that point? Would you run a gaining cycle? Maintain?
I would say maintaining/recomp you can still build a bit but also lean out a bit too. So that's my vote. It's totally up to you though and your goals
I very much doubt anyone can recomp under 10% bf without drugs1 -
Starting to feel better and get back to focussed muscle group lifting. Chest day today
Slowly losing while on maintenance cals though....Don't know what to do?
Help me by voting
1. should I lean out slowly to see if I have abs below my bellybutton.
2. Increase my cals to build chest shoulders and quads faster?
It really depends on what your ultimate goals are. Do you feel like you want to get leaner? Is it worth the sacrifice? What would be your plans when you get to that point? Would you run a gaining cycle? Maintain?
I would say maintaining/recomp you can still build a bit but also lean out a bit too. So that's my vote. It's totally up to you though and your goals
I very much doubt anyone can recomp under 10% bf without drugs
Well ya he is pretty lean so in that case I would recommend recompbulk, like a hair above maintenance.2 -
Starting to feel better and get back to focussed muscle group lifting. Chest day today
Slowly losing while on maintenance cals though....Don't know what to do?
Help me by voting
1. should I lean out slowly to see if I have abs below my bellybutton.
2. Increase my cals to build chest shoulders and quads faster?
Personally your lean enough to do a nice steady long bulk, if you do decide to continue your fat loss keep it nice and slow
And maybe consider getting some bloodwork done. Mine goes to pot much under 10% also look at training style and volume, your connective tissue will become an issue1 -
Connective tissue... hmm gonna look into that.
I upped my cals 250 and am still leaning out. I guess I can go to 300 and see. I know for 48 yrs old being below 10% is not recommended. I'm not sure I'm there... My calipers say so but I'm only taking three measurements. Thanks for the advice!0 -
Starting to feel better and get back to focussed muscle group lifting. Chest day today
Slowly losing while on maintenance cals though....Don't know what to do?
Help me by voting
1. should I lean out slowly to see if I have abs below my bellybutton.
2. Increase my cals to build chest shoulders and quads faster?
It really depends on what your ultimate goals are. Do you feel like you want to get leaner? Is it worth the sacrifice? What would be your plans when you get to that point? Would you run a gaining cycle? Maintain?
I would say maintaining/recomp you can still build a bit but also lean out a bit too. So that's my vote. It's totally up to you though and your goals
I very much doubt anyone can recomp under 10% bf without drugs
I would question that. I helped a women recomp from 26% to 14.1% over a 2 year period. That would definitely be equivalent to being sub 10% for males. But of course individual response is going to vary.0 -
Starting to feel better and get back to focussed muscle group lifting. Chest day today
Slowly losing while on maintenance cals though....Don't know what to do?
Help me by voting
1. should I lean out slowly to see if I have abs below my bellybutton.
2. Increase my cals to build chest shoulders and quads faster?
It really depends on what your ultimate goals are. Do you feel like you want to get leaner? Is it worth the sacrifice? What would be your plans when you get to that point? Would you run a gaining cycle? Maintain?
I would say maintaining/recomp you can still build a bit but also lean out a bit too. So that's my vote. It's totally up to you though and your goals
I very much doubt anyone can recomp under 10% bf without drugs
I would question that. I helped a women recomp from 26% to 14.1% over a 2 year period. That would definitely be equivalent to being sub 10% for males. But of course individual response is going to vary.
can you tell me her stats out of curiosity please, iv'e not come a cross a female competitor who
has gone from 20% to sub 15 which is basically bikini stage lean without loosing any weight, thanks0 -
Starting to feel better and get back to focussed muscle group lifting. Chest day today
Slowly losing while on maintenance cals though....Don't know what to do?
Help me by voting
1. should I lean out slowly to see if I have abs below my bellybutton.
2. Increase my cals to build chest shoulders and quads faster?
It really depends on what your ultimate goals are. Do you feel like you want to get leaner? Is it worth the sacrifice? What would be your plans when you get to that point? Would you run a gaining cycle? Maintain?
I would say maintaining/recomp you can still build a bit but also lean out a bit too. So that's my vote. It's totally up to you though and your goals
I very much doubt anyone can recomp under 10% bf without drugs
I would question that. I helped a women recomp from 26% to 14.1% over a 2 year period. That would definitely be equivalent to being sub 10% for males. But of course individual response is going to vary.
can you tell me her stats out of curiosity please, iv'e not come a cross a female competitor who
has gone from 20% to sub 15 which is basically bikini stage lean without loosing any weight, thanks
Absolutely. She start at 41 yrs old, 5'9, @153 and 26% bf. Finish 43 at 151 @14.1%. She had dexa scans every 6 months. The biggest jumps where in the first 18 months.2 -
Starting to feel better and get back to focussed muscle group lifting. Chest day today
Slowly losing while on maintenance cals though....Don't know what to do?
Help me by voting
1. should I lean out slowly to see if I have abs below my bellybutton.
2. Increase my cals to build chest shoulders and quads faster?
It really depends on what your ultimate goals are. Do you feel like you want to get leaner? Is it worth the sacrifice? What would be your plans when you get to that point? Would you run a gaining cycle? Maintain?
I would say maintaining/recomp you can still build a bit but also lean out a bit too. So that's my vote. It's totally up to you though and your goals
I very much doubt anyone can recomp under 10% bf without drugs
I would question that. I helped a women recomp from 26% to 14.1% over a 2 year period. That would definitely be equivalent to being sub 10% for males. But of course individual response is going to vary.
can you tell me her stats out of curiosity please, iv'e not come a cross a female competitor who
has gone from 20% to sub 15 which is basically bikini stage lean without loosing any weight, thanks
Absolutely. She start at 41 yrs old, 5'9, @153 and 26% bf. Finish 43 at 151 @14.1%. She had dexa scans every 6 months. The biggest jumps where in the first 18 months.
amazing results for her and great coaching by yourself, to gain over 16lb of muscle while losing over 18lb of fat
do you believe she could continue to recomp at 14%?0 -
Starting to feel better and get back to focussed muscle group lifting. Chest day today
Slowly losing while on maintenance cals though....Don't know what to do?
Help me by voting
1. should I lean out slowly to see if I have abs below my bellybutton.
2. Increase my cals to build chest shoulders and quads faster?
It really depends on what your ultimate goals are. Do you feel like you want to get leaner? Is it worth the sacrifice? What would be your plans when you get to that point? Would you run a gaining cycle? Maintain?
I would say maintaining/recomp you can still build a bit but also lean out a bit too. So that's my vote. It's totally up to you though and your goals
I very much doubt anyone can recomp under 10% bf without drugs
I would question that. I helped a women recomp from 26% to 14.1% over a 2 year period. That would definitely be equivalent to being sub 10% for males. But of course individual response is going to vary.
can you tell me her stats out of curiosity please, iv'e not come a cross a female competitor who
has gone from 20% to sub 15 which is basically bikini stage lean without loosing any weight, thanks
Absolutely. She start at 41 yrs old, 5'9, @153 and 26% bf. Finish 43 at 151 @14.1%. She had dexa scans every 6 months. The biggest jumps where in the first 18 months.
amazing results for her and great coaching by yourself, to gain over 16lb of muscle while losing over 18lb of fat
do you believe she could continue to recomp at 14%?
I do not. She was getting a bit too lean. I would rather move to a slightly higher and more sustainable body fat. The good news is, she didn't have any adverse reacts (i.e., loss of period) that some women do.1 -
New to lifting and currently trying to build And gain muscle weight. Also need to trim down on the beer gut. Need to understand this whole build and cut thing. Anyone have words of wisdom? Ok...Go.0
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cmelvin1414 wrote: »New to lifting and currently trying to build And gain muscle weight. Also need to trim down on the beer gut. Need to understand this whole build and cut thing. Anyone have words of wisdom? Ok...Go.
To build muscle be consistent about lifting, use a well designed plan that incorporates progressive overload, and make sure you eat about 0.8 grams of protein per pound of lean body mass per day. If you don't want to worry about how much lean body mass you have, and you're not obese, you can just estimate the protein and go with 1 gram per pound of body weight per day.
Here's a forum topic with a ton of well designed lifting plans to choose from:
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
To lose weight eat fewer calories than you burn. If you're new to lifting you can likely lose weight while gaining muscle and you don't need to worry about bulk/cut cycles. Even if you're not new to lifting, generally you want to lose the fat first since that poses the largest risk to your health, then worry about gaining muscle.1 -
cmelvin1414 wrote: »New to lifting and currently trying to build And gain muscle weight. Also need to trim down on the beer gut. Need to understand this whole build and cut thing. Anyone have words of wisdom? Ok...Go.
Hey, @cmelvin1414. Welcome to the thread.
I'm certainly not the most experienced poster here when it comes to bulking and cutting so I'll leave those nuances to those who are.
Being new to lifting my biggest suggestion would be to find a solid program to build strength and competency in the core lifts. I find https://thefitness.wiki/ to be a good resource to get off on the right foot; they list a number of free programs and have an extensive FAQ section.
Depending on your starting stats, another option that's been getting some discussion here lately is that of "recomp", aka improving body composition at a relatively static body weight. Based on your stated goals of building muscle and trimming down your beer gut, this might be a good place for you to start. Personally, I struggle with the mental aspects of bulking (having been overweight in adolescence) and the execution aspects of cutting to traditionally lean levels of <10% body fat. Subsequently, in the five years I've been lifting I've stayed roughly within a 10 lb range but still been able to improve my strength and aesthetics going from 18+% body fat to <12%3 -
cmelvin1414 wrote: »New to lifting and currently trying to build And gain muscle weight. Also need to trim down on the beer gut. Need to understand this whole build and cut thing. Anyone have words of wisdom? Ok...Go.
To add onto what the others said above, what is your immediate goal. If you want to lose the gut first to get some ab definition, I would do a small to moderate deficit, eat a higher protein diet and follow a structured program. Being new, this will allow you to gain some muscle and strength while aiming foe your initial goal.
If your goal is mainly muscle gains, then a small surplus is ideal with higher protein and a structured routine. But your gut will likely get bigger.
You can recomp but realize its slow (thing months to years) and may not be optimal based on your short term goals. And depending how muscle weight you truly need to lose, it can almost be prohibitive. For example and IMO/IME, men above 18-20% bf shouldn't run a recomp. They would be better off running a small deficit to get a bit leaner where muscle growth is a bit more optimal.1 -
Awesome advice!!! Thanks so much.
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How is everyone doing? How is everyone doing with their goals?
I can't believe it's almost August, wow! I am working so hard.. my new program is killing me (in the best way) it is a lot of volume for the glutes. And now suddenly I am doing an upper/lower split (well upper/glute
) 2 days upper, 3 days lower plus 1 day I do heavy thrusts just to build up my strength. We'll see how long it lasts.
I don't know when I'll be ready to bulk again but hopefully soon.
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@sardelsa incredible! Great 11! 😎0
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I'm pretty happy with my progress. I'm not trying to lean out but the more I build the leaner I'm getting. Current goals have been increasing shoulder to waist ratio. Shoulders up 1/2", waist down 1/2". Also quads and upper chest build. Only negative is the biceps are not growing. But that's ok...
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Doing ok I think. I just moved from upper/lower 4 days to 3 days. Will keep you all posted.
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@alexmose Just ok? Looking good! Keep at it, you're doing great.1
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@sardelsa I know... I'm a redline hunter by nature... I need to be careful though bouncing off the rev limiter can be painful. The body is 48 years old... I absolutely love those zercher squats. They are really helping to fill out my quads. I'm doing them with dumbells, high rep and lower weight at the moment.
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