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Anyone cutting after a bulk?

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  • sardelsasardelsa Member Posts: 9,610 Member Member Posts: 9,610 Member
    psuLemon wrote: »
    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.

    Have fun and enjoy !
  • watts6151watts6151 Member, Premium Posts: 725 Member Member, Premium Posts: 725 Member
    Maintenance fir the next 2 weeks till I go in holiday, 3 gym sessions in and I’m broken with all the DOMS 😂
  • KHMcGKHMcG Member Posts: 741 Member Member Posts: 741 Member
    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?
    edited July 28
  • sardelsasardelsa Member Posts: 9,610 Member Member Posts: 9,610 Member
    KHMcG wrote: »
    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
  • watts6151watts6151 Member, Premium Posts: 725 Member Member, Premium Posts: 725 Member
    sardelsa wrote: »
    KHMcG wrote: »
    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
  • sardelsasardelsa Member Posts: 9,610 Member Member Posts: 9,610 Member
    watts6151 wrote: »
    sardelsa wrote: »
    KHMcG wrote: »
    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.
  • watts6151watts6151 Member, Premium Posts: 725 Member Member, Premium Posts: 725 Member
    KHMcG wrote: »
    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 issue
  • KHMcGKHMcG Member Posts: 741 Member Member Posts: 741 Member
    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!
  • psuLemonpsuLemon Member, MFP Moderator, Greeter, Premium Posts: 36,661 MFP Moderator Member, MFP Moderator, Greeter, Premium Posts: 36,661 MFP Moderator
    watts6151 wrote: »
    sardelsa wrote: »
    KHMcG wrote: »
    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.
  • watts6151watts6151 Member, Premium Posts: 725 Member Member, Premium Posts: 725 Member
    psuLemon wrote: »
    watts6151 wrote: »
    sardelsa wrote: »
    KHMcG wrote: »
    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
    edited July 28
  • psuLemonpsuLemon Member, MFP Moderator, Greeter, Premium Posts: 36,661 MFP Moderator Member, MFP Moderator, Greeter, Premium Posts: 36,661 MFP Moderator
    watts6151 wrote: »
    psuLemon wrote: »
    watts6151 wrote: »
    sardelsa wrote: »
    KHMcG wrote: »
    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.
  • watts6151watts6151 Member, Premium Posts: 725 Member Member, Premium Posts: 725 Member
    psuLemon wrote: »
    watts6151 wrote: »
    psuLemon wrote: »
    watts6151 wrote: »
    sardelsa wrote: »
    KHMcG wrote: »
    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%?
    edited July 28
  • psuLemonpsuLemon Member, MFP Moderator, Greeter, Premium Posts: 36,661 MFP Moderator Member, MFP Moderator, Greeter, Premium Posts: 36,661 MFP Moderator
    watts6151 wrote: »
    psuLemon wrote: »
    watts6151 wrote: »
    psuLemon wrote: »
    watts6151 wrote: »
    sardelsa wrote: »
    KHMcG wrote: »
    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.
  • cmelvin1414cmelvin1414 Member, Premium Posts: 5 Member Member, Premium Posts: 5 Member
    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.
  • GaryRunsGaryRuns Member, Premium Posts: 379 Member Member, Premium Posts: 379 Member
    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.
  • steveko89steveko89 Member Posts: 1,703 Member Member Posts: 1,703 Member
    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%
  • psuLemonpsuLemon Member, MFP Moderator, Greeter, Premium Posts: 36,661 MFP Moderator Member, MFP Moderator, Greeter, Premium Posts: 36,661 MFP Moderator
    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.
  • cmelvin1414cmelvin1414 Member, Premium Posts: 5 Member Member, Premium Posts: 5 Member
    Awesome advice!!! Thanks so much.

  • KHMcGKHMcG Member Posts: 741 Member Member Posts: 741 Member
    @sardelsa incredible! Great 11! 😎
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