Anyone cutting after a bulk?
Replies
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Here is my 4 week trend. Overall, things are progressing. The huge spike was due to a weekend away with my family at the in laws (they live at the beach). I am only 4 lbs from my all time low. So working hard not to *kitten* that up. I think once I hit my low weight I will probably do a refeed.
I am 60% the Jeff Cavaliers Beast program (full body split). I have to say, i am rather impressed. It's definitely geared more towards athletes vs a typical powerlifter or body builder, but i find it refreshing. I especially love the regeneration days. These are days where you focus mainly on corrective exercises for areas that typically see injury. Its definitely helping to alleviate my back issues and shoulder issues. It has me squating and deadlifting again which it's been a long time (around pre pandemic). DL is at 285x4 and Squat at 245x4. I see that as a huge win.
Keep it going, man! I might have to check out that program after the RP MPT. A previous knock I've heard on Jeff is that he's too injury-phobic, though as I get older the less I feel like that's problematic. [\b]
Likewise, I'm staying on track fairly well still shooting for getting under 170. Trend broke under 173 this morning and the scale seem to flirt with the 171s before settling on 172.2 today.
Yea, it's definitely see how one would think that. And you can definitely attribute that to his PT background. Whether its valid can certainly be debated. And if you would have asked me 5 years ago, i would have probably thought he was injuy phobic. Now, i am enjoying it since hmI had a string of injuries. My shoulder got hurt from a child jumping but my back pain stems from an over powering glute max. I was doing a lot of squats but not much ab/adduction work. The slight shifts ended up causing radiating back issues. Overall, i still have great squat form except a bit of hyper-extension on my back.
With all the said, it seems like BEAST is probably his best program. I have read programs like Old School Iron and Inferno Size, and Monster Maker are a bit tedious. Although, if you like repetition, than it can be a good thing. I am going to run a second round of Beast. Its designed with 3 levels and i am doing the middle tier. So one or two rounds of level 3 should be good. And that can get me about 9 months on the program.0 -
I’m wondering when I should stop my bulk and begin cutting. Any advice? 37, F, lifting for less than a year. Started eating around 400-500 above maintenance in April, so 5 months. Gains were slow the first couple of months until I cut back cardio, added creatine, and started lifting 5 days instead of 6… and then I gradually but steadily gained 10 lbs. Definitely have gained a surprising amount of muscle, but also noticing a bit of fat accumulating over abs and hips. I don’t have an accurate way to estimate BF% but my (uneducated) guess based on pictures online (inaccurate at best I know) would be ~22-23%. My hesitance to stop the bulk is that I’m so excited about the gains and want to keep them coming!
Any advice? Does it sound like I’m gaining too quickly? Should I scale back by a couple hundred calories instead of a true cut and see what happens? Any thoughts appreciated.
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I’m wondering when I should stop my bulk and begin cutting. Any advice? 37, F, lifting for less than a year. Started eating around 400-500 above maintenance in April, so 5 months. Gains were slow the first couple of months until I cut back cardio, added creatine, and started lifting 5 days instead of 6… and then I gradually but steadily gained 10 lbs. Definitely have gained a surprising amount of muscle, but also noticing a bit of fat accumulating over abs and hips. I don’t have an accurate way to estimate BF% but my (uneducated) guess based on pictures online (inaccurate at best I know) would be ~22-23%. My hesitance to stop the bulk is that I’m so excited about the gains and want to keep them coming!
Any advice? Does it sound like I’m gaining too quickly? Should I scale back by a couple hundred calories instead of a true cut and see what happens? Any thoughts appreciated.
Personally, I don't think you're gaining too quickly. Were I in your position I'd probably stay the course until mid-October, switch to maintenance through the end of the calendar year and start a cut in January.0 -
I’m wondering when I should stop my bulk and begin cutting. Any advice? 37, F, lifting for less than a year. Started eating around 400-500 above maintenance in April, so 5 months. Gains were slow the first couple of months until I cut back cardio, added creatine, and started lifting 5 days instead of 6… and then I gradually but steadily gained 10 lbs. Definitely have gained a surprising amount of muscle, but also noticing a bit of fat accumulating over abs and hips. I don’t have an accurate way to estimate BF% but my (uneducated) guess based on pictures online (inaccurate at best I know) would be ~22-23%. My hesitance to stop the bulk is that I’m so excited about the gains and want to keep them coming!
Any advice? Does it sound like I’m gaining too quickly? Should I scale back by a couple hundred calories instead of a true cut and see what happens? Any thoughts appreciated.
Unless you're a competitor it's totally up to you whether to continue bulking. Your bf% is well within a healthy range and you're happy with your gains so I say keep doing what you're doing. Also, the holiday season is fast approaching and cutting with all that delicious holiday food around isn't fun!
You could certainly try cutting back on the calories if you're concerned about your rate of fat gain, just make sure you keep the protein up around 2.2 grams of protein per kilogram of body weight per day. And be aware you can make gains even in a slight calorie deficit if you keep the protein up and aren't down to something like a competition level of body fat. The gains won't be as fast but you will make gains, particularly since you're still relatively new to resistance training. Anyway, most of us that aren't competitors generally base that decision on how we feel about our appearance. If I can live with the fat I see in the mirror, and I'm not at an unhealthy bf%, I keep bulking.
And feel free to hop into the bulking thread. It's not quite as popular as this one but it's pretty active.
https://community.myfitnesspal.com/en/discussion/10810663/time-to-gain-anyone-running-a-bulk/p10 -
Here is my one months worth of progress. Trending really well.
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those are some very colorful balls1
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Refeed weekend coming!!!1
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Refeed weekend coming!!!
Weekend turned into a maintenance weekend (well past several 4 days) instead of a traditional refeed.
On the NSV, i just hit 305 lbx4 of deadlift. What is even bigger is I am almost completely back pain free now. So that DL PR was the first time in 2 years to hit those numbers and being pain free.
So suffice to say, AthleanX is definitely beneficial for injury recovery.1 -
Great news on the pain free deadlifts
Especially after 2 years, are you going to persevere with the dl now it’s not causing any pain ?0 -
Great news on the pain free deadlifts
Especially after 2 years, are you going to persevere with the dl now it’s not causing any pain ?
I plan to slowly increase. Even on that set, it was supposed to be for four sets. I deloaded after 2 because i felt a little out of place on the third lift, even after the rest.
Overall, my plan is to repeat the program and still focus on recovery/prevention.0 -
Welp, September was looking pretty solid but that’s an inflection point if I’ve ever seen one. My adherence has been dreadful, my sleep is poor, and I’ve been fighting off a seasonal-allergy-induced mild sinus infection. The data says my TDEE also finally started to dip at the beginning of the month so I think I’ll steer into the skid like last year and transition to a bulk.
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hi there, yup i began my bulk journey slowly over a 3 to 4 year period from 5"11 70kg kickboxing coach/fighter to a 98kg powerlifter.....im starting to cut and lean as of last week but yeah i think i just need to cut down on carb more and add protein a bit aswell as do more german volume workouts and combine supersets. but yeah im just starting so best of luck.add me if ya like,have an awesome day0
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Tomorrow will be my last day of the AthleanX BEAXST program. Overall, i love the set up of the program with one exception. It didn't have as much bench as I would have liked and had a greater focus on OHP. With that said, i never got bored of the program and only had minor back issues throughout the whole program. My biggest lifts were 305x5 DL, 235x6 Bench, 255x6 squat and 125x3 OHP. While those numbers are ok, it was thr first time in 2 years i DL or squated. And with very little back pain.
I am going to take a little break, because i have work and personal travel a lot the next 6-8 weeks and then plan to run another program. And then go back to thia program on the harder level.
Overall, i would recommend this.
Weight has been trending well. I have increased my calories another 200 to help give a little more energy and slow down weight loss to help with muscle gains/sustainment. I do run 1-1.2g/lb of protein and have increased carbs to over 200g from 50g.
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So I gained 12 pounds in 6 months. I’m going to try and drop 5 of those pounds by Mid December then have a diet break for 2 or 3 weeks. Clothes are getting a bit tight d so I’m hanging out in lounge wear mainly.1
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So of the 36 full body workouts, i did traditional bench 7 times and close grip 3 times, plus other non dumbbell bench.
It's definitely more athletic training, where reps and sets are heavily variable. So everything from 3 sets of 4-6 to reps of 16 and sets of 6. Definitely a non traditional format.
But like i noted, i still saw strength gains and body improvement, which matters more for me currently.0 -
37 yo male. 6ft tall. Gone from 10 stone 8 to 11 stone 10 since February. However my waist is now 35 36 inches. Thinking of doin a 4 week aggressive mini cut then smashing the bulk till march april time. Thoughts?0
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manowarrule2003 wrote: »37 yo male. 6ft tall. Gone from 10 stone 8 to 11 stone 10 since February. However my waist is now 35 36 inches. Thinking of doin a 4 week aggressive mini cut then smashing the bulk till march april time. Thoughts?
I'm not well-versed on mini-cuts but Dr. Mike has a video on them you might find useful:
https://www.youtube.com/watch?v=1FDGwP0v-rE 2 -
manowarrule2003 wrote: »37 yo male. 6ft tall. Gone from 10 stone 8 to 11 stone 10 since February. However my waist is now 35 36 inches. Thinking of doin a 4 week aggressive mini cut then smashing the bulk till march april time. Thoughts?
I'm not well-versed on mini-cuts but Dr. Mike has a video on them you might find useful:https://www.youtube.com/watch?v=1FDGwP0v-rE
we love dr. mike0 -
Absolutely amazing info. Thanks so much guys1
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Welcome me back! a repost from the other forum:
Hi, everyone! Hope you all are excited for the holidays! Unfortunately, my "bulk" got out of control. I have gained 10 lbs this year, which is a decent rate, but the last 5 lbs have been due to travel and lack of exercise this past month. I am taking this time to cut, using a very, small deficit. I probably will not worry about cutting on actual holidays, but I have promised myself no more vacations/work travel for the next 2-3 months so I can get my nutrition and training under control.
Cheers.2 -
alexandramosenson wrote: »Welcome me back! a repost from the other forum:
Hi, everyone! Hope you all are excited for the holidays! Unfortunately, my "bulk" got out of control. I have gained 10 lbs this year, which is a decent rate, but the last 5 lbs have been due to travel and lack of exercise this past month. I am taking this time to cut, using a very, small deficit. I probably will not worry about cutting on actual holidays, but I have promised myself no more vacations/work travel for the next 2-3 months so I can get my nutrition and training under control.
Cheers.
I completely understand. Work and personal travel has prevented me from hitting my physique goals this year0 -
alexandramosenson wrote: »Welcome me back! a repost from the other forum:
Hi, everyone! Hope you all are excited for the holidays! Unfortunately, my "bulk" got out of control. I have gained 10 lbs this year, which is a decent rate, but the last 5 lbs have been due to travel and lack of exercise this past month. I am taking this time to cut, using a very, small deficit. I probably will not worry about cutting on actual holidays, but I have promised myself no more vacations/work travel for the next 2-3 months so I can get my nutrition and training under control.
Cheers.
I completely understand. Work and personal travel has prevented me from hitting my physique goals this year
I am not even sure it was worth it career wise. vacation wise for sure. I haven’t had the winter flux in so long. I have no clue how long to cut for, maybe just until mid Dec, 4 weeks?
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alexandramosenson wrote: »alexandramosenson wrote: »Welcome me back! a repost from the other forum:
Hi, everyone! Hope you all are excited for the holidays! Unfortunately, my "bulk" got out of control. I have gained 10 lbs this year, which is a decent rate, but the last 5 lbs have been due to travel and lack of exercise this past month. I am taking this time to cut, using a very, small deficit. I probably will not worry about cutting on actual holidays, but I have promised myself no more vacations/work travel for the next 2-3 months so I can get my nutrition and training under control.
Cheers.
I completely understand. Work and personal travel has prevented me from hitting my physique goals this year
I am not even sure it was worth it career wise. vacation wise for sure. I haven’t had the winter flux in so long. I have no clue how long to cut for, maybe just until mid Dec, 4 weeks?
What i am going to attempt to do it cut up until Christmas eve.0 -
alexandramosenson wrote: »alexandramosenson wrote: »Welcome me back! a repost from the other forum:
Hi, everyone! Hope you all are excited for the holidays! Unfortunately, my "bulk" got out of control. I have gained 10 lbs this year, which is a decent rate, but the last 5 lbs have been due to travel and lack of exercise this past month. I am taking this time to cut, using a very, small deficit. I probably will not worry about cutting on actual holidays, but I have promised myself no more vacations/work travel for the next 2-3 months so I can get my nutrition and training under control.
Cheers.
I completely understand. Work and personal travel has prevented me from hitting my physique goals this year
I am not even sure it was worth it career wise. vacation wise for sure. I haven’t had the winter flux in so long. I have no clue how long to cut for, maybe just until mid Dec, 4 weeks?
What i am going to attempt to do it cut up until Christmas eve.
I’m in for that. I can only count maybe 5-6 meals between now and then that will be off plan.1 -
alexandramosenson wrote: »alexandramosenson wrote: »alexandramosenson wrote: »Welcome me back! a repost from the other forum:
Hi, everyone! Hope you all are excited for the holidays! Unfortunately, my "bulk" got out of control. I have gained 10 lbs this year, which is a decent rate, but the last 5 lbs have been due to travel and lack of exercise this past month. I am taking this time to cut, using a very, small deficit. I probably will not worry about cutting on actual holidays, but I have promised myself no more vacations/work travel for the next 2-3 months so I can get my nutrition and training under control.
Cheers.
I completely understand. Work and personal travel has prevented me from hitting my physique goals this year
I am not even sure it was worth it career wise. vacation wise for sure. I haven’t had the winter flux in so long. I have no clue how long to cut for, maybe just until mid Dec, 4 weeks?
What i am going to attempt to do it cut up until Christmas eve.
I’m in for that. I can only count maybe 5-6 meals between now and then that will be off plan.
Yea, i am about the same due to work travel0 -
I’ll be cutting once I finish up a maintenance phase following that 8 week bulk. However I’m down 1.5 lbs on trend in two weeks “at maintenance”. It’s been a little harder and required a higher intake than I anticipated to maintain like this.1
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Several weeks of seeing weight gain has my debating going back to keto to control my cravings!
I am at 170 again which has been several years since i was previously at that weight.
It has not helped that I have dealt with a lot of work issues, long hours and travel. Damn you margaritas!!0 -
Several weeks of seeing weight gain has my debating going back to keto to control my cravings!
I am at 170 again which has been several years since i was previously at that weight.
It has not helped that I have dealt with a lot of work issues, long hours and travel. Damn you margaritas!!
I bet you like different now at 170 then a few years ago at 170 though!
But Same here. I decided to just maintain what I am at right now. I am not UNhappy with where I am. But I want to be. I am strong and fit and heck even took my shirt off at the gym the other day.1
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