Should a recreational fitness user with moderate goals go through bulk/cut phases?
6 min read
Asked by: Julia Washington
How do I know if I should bulk or cut?
If you want to gain muscle and strength as quickly as possible and you’re at or below 10% (men) or 20% (women) body fat, then you should bulk. And if you want to lose fat as quickly as possible and you’re at or above 15% (men) or 25% (women) body fat, then you should cut.
How often should I cut and bulk?
The best answer for an ideal duration per cycle will vary with your goals. In general, you should expect to spend at least 4-6 weeks in any bulking or cutting cycle; any less time makes it unlikely that you’ll see much in the way of results.
Can you bulk and cut at the same time?
Conclusion: Overall, the method of “bulking and cutting” is not the most effective. If you really want to do things the hard way, no one is likely to stop you. However, by simply increasing your protein intake and reducing your carbohydrate intake, you can bulk and cut at the same time.
At what body fat percentage should I cut?
The cut off should be around 15-20% body fat for men and around 25-30% for females, wherein anyone who is above these body fat percentages should most likely start with a cut.
Should I shred or bulk first?
It’s pretty simple. If you’re lean enough to bulk (10-15% body fat or less for a man, or 18-23% or less for a woman), you should probably bulk first. If you’re above these ranges, you should cut first. And if you’re a beginner who’s somewhere in the middle, you should recomp.
How do you do the cutting phase?
Here are 10 of our favourite cutting tips to help you shred body fat.
- Up Your Water Intake. …
- Cook Your Own Meals. …
- Avoid Catastrophising Cheat Meals. …
- Increase Your Calorie Deficit With Cardio. …
- Increase Lean Muscle Tissue To Help Your Cut. …
- Avoid Sugar. …
- Drink Caffeine – In Moderation. …
- Cut Down On Cooking Oil.
Should I bulk or cut 17% body fat?
Always bulk if you are close to or below 8% or 17% body fat for men or women, respectively. Always cut if you are close to or above 18% or 28% body fat for men or women, respectively. If between 8-18% (men) or 17-28% (women), you can choose either, depending on how lean you want to be in 2-3 months’ time.
When should I start cutting phase?
Cutting is an increasingly popular workout technique. It’s a fat-loss phase that bodybuilders and fitness enthusiasts use to get as lean as possible. Typically started a few months before a major workout regimen, it involves a weight loss diet that’s meant to maintain as much muscle as possible.
When should you stop cutting?
We can get through that when we see a steady progress of weight loss. And even though it might not be linear. It's very rarely linear.
When should I stop bulking?
Because you're trying to fill that glycogen stores replenish glycogen and field training but of course if you keep shoving food down and down and down all the time and slamming yourself into the gym.
What happens when you bulk then cut?
A bulking diet includes nutrient- and calorie-dense foods to promote muscle gains, whereas a cutting diet focuses on nutrient-dense, lower calorie foods to stimulate fat loss. To decide which strategy to start with, assess your current body composition and long-term muscle and strength goals.
How long should you dirty bulk?
You’re meant to intentionally consume more calories than your body needs for a set period — often 4–6 months. These extra calories provide your body with the necessary fuel to boost muscle size and strength while weight training ( 1 ).
Is Dirty bulking worth it?
So they're more susceptible to putting on fat. And having a more difficult time putting on muscle. But the main takeaway from the study is that it does seemingly validate the existence of a muscle
How long should you bulk as a beginner?
If you are at a satisfactory lean starting body composition start with a bulk for 12 weeks, then rest for four to eight weeks, followed by a six to 12 week cut – depending on how much fat you gained.
How do you bulk effectively?
Below are ten (10) tips for maximizing muscle growth during the bulk!
- Start Your Bulk from a Lean State. …
- Progressively Eat More Calories. …
- Eat Enough Protein. …
- Prioritize More Carbs to Fuel Hard Training. …
- Train More Frequently. …
- Train More Volume. …
- Train a Variety of Rep Ranges. …
- Train Closer or To Complete Muscle Failure.
Should you do cardio while bulking?
Cardiovascular health should never be ignored
Cardio while bulking is important for the same reason cardio is important at all times. If you focus on mass and neglect cardio, you’ll end up tired out when walking upstairs or performing a light jog.
How do you cut after bulking?
Start by cutting 300 calories a day, track your progress for a week or two and then adjust this number accordingly. Tweak your workout routine as well. Add some cardio to the mix or throw in some HIIT (high-intensity interval training) to speed up fat loss.
Can you bulk without gaining fat?
Eat at a caloric surplus but avoid excess fat
When your caloric surplus is too large and contains too many carbohydrates and fats, you’ll put on body fat. To maintain a lean bulk, you’ll need to eat at a calorie surplus that consists of extra protein and wholegrains, without containing too much fat.
Is bulking necessary to gain muscle?
A bulking phase may help a person increase their muscle mass. People new to strength training rarely require bulking to build muscle, as they typically build muscle quickly. However, more experienced bodybuilders require additional calories to achieve this effect.
How do I cut without losing muscle?
Exercise plans
- Do cardio. To lose fat and gain or maintain muscle mass, do moderate- to high-intensity cardio for at least 150 minutes per week. …
- Increase intensity. Increase the intensity of your workouts to challenge yourself and burn calories. …
- Continue to strength train. …
- Take a rest.
How can I be strong but not bulky?
10 Ways to Build Strength Without the Size
- Lift Heavy. Lifting heavy (> 90% 1RM) will improve strength by recruiting what are called high-threshold motor units. …
- Lift Explosively. …
- Do Plyometrics. …
- Slash the Volume. …
- Use Sprints and Drills. …
- Try Contrast Training. …
- Rest Longer. …
- Hit Weak Links.
Is it better to bulk up or tone up?
When you bulk up, you use heavier weights than you would for simply health benefits. The heavier weights with higher protein and higher calorie intake create that muscle growth that bodybuilders want. Toning does not have the same nutritional limitations that bulking up has.
