Bulking While Cutting Questions..

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enz660

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I read in an article on this site that bulking up & cutting fat at the same time is nearly impossible. My brother tells me that you need to switch from one to the other in 1-2 month intervals. So for one month, eat and lift like you would for bulking, then for the next, eat less and do tons of HIIT for cutting. Also do lighter weight training...

I used to eat less and do about 15 reps, light lifting, and running, trying to get lean muscle, and lower that body fat percentage. One of my friends said that lifting heavier and only doing 6-8 reps will still burn fat, but build more muscle too.

Could I lose fat while eating lots of protein in order to still build muscle?
 
enz660 said:
I read in an article on this site that bulking up & cutting fat at the same time is nearly impossible. My brother tells me that you need to switch from one to the other in 1-2 month intervals. So for one month, eat and lift like you would for bulking, then for the next, eat less and do tons of HIIT for cutting. Also do lighter weight training...
Click to expand...


My general opinion is that it is POSSIBLE to gain muscle and lose fat at the same time dependent on many factors with the individual (length of training, etc), BUT in the basic sense, it goes against the laws of energy balance: To lose fat one has to be in a caloric deficit to gain muscle one has to be in a caloric surplus.

With one just starting to learn about calories and nutrition and how it effects weight training and other forms of exercising--------"simplicity" is the key benefit at the beginning. So my answer is: NO. However, you may experience muscle growth and fat loss in what may be called "beginner" gains.

Its best to do one or the other (decide to bulk or decide to cut), and this begins with: the diet v. exercising (activity) ratio.

The length of bulk or length of cut will vary on the goals of the individual (and other factors), and there is no "set" time frame.

In losing weight the DIET is the BEAST that makes it happen, brotha; the adjoining training routine compliments the diet in many factors, in addition to staving off some negative factors that a deficit diet can bring.

Think of a deficit diet as a form of catabolism: the body basically uses itself for an energy source, and believe me, it DOES NOT like to do this.

It would rather have you open your mouth ( :) ).

And, will give you physical and mental bi-products------telling just how much it doesnt like it; and these bi-products are the ones that bring failure to many persons on a deficit diet as some cannot deal with them "effectively".

The lighter training in the context you are putting it, is a "Myth". Lighter training has its "place" but not in the context we are speaking.


I used to eat less and do about 15 reps, light lifting, and running, trying to get lean muscle, and lower that body fat percentage. One of my friends said that lifting heavier and only doing 6-8 reps will still burn fat, but build more muscle too.

Could I lose fat while eating lots of protein in order to still build muscle?
Click to expand...

The deficit diet is the fat burner----there IS NO EQUAL. The Calorie is in fact: BOSS. While the nutrients within those calories can play some important and necessary decisions with the body. If you lost tissue it was mainly due to: the calorie v. activity ratio. High rep training for fat loss is..and overall...."Myth".



Appropriate "heavy" training is the way to go, and being sure you are being "progressive" in the nature of your training. The body will not adapt any more to the point you are unless you continually apply a progressive change---you have to force the body to adapt. There are many ways to do this as one moves forward in their personal training…….but in its "basic" form is functions something like this:

For example: you used 100lbs on Bent Over row and did 8 reps to failure. The next workout with the back you want to get 9 reps, and so on and so forth. If the target cut off rep range is 10 (for example), then you would increase about 5 lbs. This is progression in its simple basic form.

I recommend a writing down the exercises, weight being used, and then keeping track of the reps completed---to track progression, and if need be enable FORCE progression techniques. The KEY to training, is PROGRESSION. Trying with FULL THROTTLE to progress from one workout to the next (whether its an increase in reps or weight or both).

I believe you have to track progress because its CRITICAL to ones success and to strength and/or muscle gains.

If you wish I can provide some basic information on weight gain and how to figure it........I need to ensure.......your sticking around, before I make this post........

oh.......


Welcome to the forum





And......


ROCK ON!!!!!!!!!!!




Chillen
 
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wow thanks dude, +rep for you...

yeah, I love this site, ill be sticking around for a while...

I read an article on askmen.com about depletion workouts, I try not to eat any carbs before I go to the gym, so i can burn fat while I workout, then i pig out on carbs after the gym for recovery, and apparently, all those carbs go towards building back the muscle instead of turning into fat, regardless if im doing physical activity or not...

please, give all the advice & information you can chillen :)
 
enz660 said:
wow thanks dude, +rep for you...

yeah, I love this site, ill be sticking around for a while...

I read an article on askmen.com about depletion workouts, I try not to eat any carbs before I go to the gym, so i can burn fat while I workout, then i pig out on carbs after the gym for recovery, and apparently, all those carbs go towards building back the muscle instead of turning into fat, regardless if im doing physical activity or not...

please, give all the advice & information you can chillen :)
Click to expand...

Okay just a sec.......I iwll post some more info......

I also suggest starting your own journal: You can impart your feelings, your diet, your training, and ask questions. This is a good forum with a good atmosphere of forum members I think you will enjoy.

More forth coming........give me a few, "Brotha".........


Chillen
 
The road to potentially bulking:


The road to your goal, is gaining knowledge of calories and nutrition within a diet proportioned to your age, wgt, hgt, and gender, which includes associated activities.

Then developing a scheduled training plan per week (which allows recuperation time) that compliments---a clean diet. When both are developed, then the key is consistency and then watching, looking, and being very mindful, of your bodily responses to your diet and training stimulus.



Surplus dieting is the MAIN thing that does the job.

Some Basic information that can lead you to weight tissue gain

Calorie calculation is an approximation science, remember this. Through your journey WATCH, LOOK, and LISTEN, to your body..........it will TELL YOU if your doing the correct things or combination of things!


○ Change your eating habits (below are some suggestion examples)

○ Substitute an artificial sweetener of your choice in the replace of refined white sugar (Refrain from Refined Sugar like you would a disease)

○ Try eating 5 to 6 smaller meals during the day

○ Balance your meals out during the day so in one day you have a mix of protein, carbohydrate and good fats

○ Drink lots of water during the day and before, during and after exercise

○ Simple Carb Examples: Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc

○ Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc

○ Good Protein Examples: White or Dark Tuna, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder,, etc

○ Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils.

This is what you need to do:

This an approximation science, but you can narrow it down very close, if your meticulous in your vision when looking at the data.

Tweak your desire and passion by educating yourself on the basic requirements of losing fat tissue. With your age, sex, height, and weight, in mind, find your approximated base calorie needs (this is organ function, breathing, or bodily function needs). One can use the Benedict Formula.

Calculate your BMR:

The Harris Benedict equation determines calorie needs for men or woman as follows:

• It calculates your Basal Metabolic Rate (BMR) calorie requirements, based on your height, weight, age and gender.

• It increases your BMR calorie needs by taking into account the number of calories you burn through activities such as exercise.

This gives you your total calorie requirement or approximated Maintenance Line (I call it the MT Line).

Step One : Calculate your BMR with the following formula:

•Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
•Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

Step Two : In order to incorporate activity into your daily caloric needs, do the following calculation:

•If you are sedentary : BMR x 1.2
•If you are lightly active: BMR x 1.375
•If you are moderately active (You exercise most days a week.): BMR x 1.55
•If you are very active (You exercise daily.): BMR x 1.725
•If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9

Create a Calorie Deficit:


The calorie surplus margin is just an example:

Apply this knowledge by going over the approximated MT Line (approximated Maintenance line), say for example, a +500c per day, for about 1 week.

Before the week begins, weigh yourself in the AM when you FIRST get up (do not eat yet) (remember your clothing, preferably with just underwear and t-shirt or like clothes).

Note the time, and the approximated wgt.

Each day spread your caloric content out throughout the day (keep the body fed, with calories in the 300 to 500c approximated calories each meal), or a like division which mirrors your end caloric deficit limit (meaning MT +500c).

This way you have your entire day and body encircled with nutrition (I assume you already know to eat clean), which if your eating right, will give an approximated good energy.

At the end of the week, on the same day, the same time, with the same like clothes, weigh yourself again. Note whether you lost or gained tissue (or weight I mean).


If this didn't happen, this means you need to make finer adjustments, and the MT line is not accurate, and you need to adjust this on your own.

Based upon the FEEDBACK your body is giving you, ask yourself how faithful you were on the diet, AND how faithful in training (whether you kept the training schedule (if you didn't, this would effect the caloric equation, no?!), AND how accurate you figured in your activities caloric wise.........but, you have the base information to begin making adjustments.
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The Nutrients are an essential factor in the diet; however, the law of energy balance within the DIET, is the ultimate KING while the Nutrients can play in some decisions made within the body.

Do yourself a favor, figure out your MT line, adjust off of this, eat well balanced spaced out meals (DONT EVER starve YOURSELF), AND listen to your body for the results.

While you are trying to figure out your body, IT WILL PAY YOU BACK, I promise. You have to learn to MASTER yourself to become the master of weight loss for YOURSELF.
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"Let your inner vision cultivate your ultimate exterior expression" —Chillen

"The strongest inner feeling that prevails will result in the exterior expression" –Chillen

"Your cultivation and manifestation of thought accumulated within your reasoning will determine your outcome"----Chillen
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The most effective beginning is to look at your diet, and make a diet journal in my opinion, THEN work in a training program around this diet.

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Have controlled obsession (and obsession to a---Point, is necessary), but some lose this obsession once they learn the amount of work it requires. There eyes then widen and then the obsession then pops right out. Dont let this happen to you: Raise your Want-o-Meter to a new higher level.

Best Regards,


Chillen
 
I wrote this, and have posted it on the forum a few times:

The mind game is critical to ones success:

The best doctors in the world are "Personal Doctors": (written by Chillen)

Doctor Diet: The quite-riot to the diet;

Doctor Trainer: The no-brainer and the painter of the muscle-gainer;

Doctor Fat: Goes at-bat to combat fat to make the stomach flat;

Doctor Calorie: The internal art-gallery to attend the external shooting-gallery;

Doctor Inspiration: Sets the foundation sensation to end frustration;

Doctor Motivation: Creation plantation to end temptation and bring mental vibration;

Doctor Mind: Designed and combined not to be confined to get behind and maligned to the self-kind.

Doctor Willpower: Devour the control-tower and empower the super-power.

Chillen
 
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This is what you need to do:

1. Get the diet right
2. Have a training schedule each week (that involves full body)


As far as ab or torso training: (just extra stuff for ya)

1. Squats: this exercise incorporates the torso indirectly, besides the obvious benefit of leg work, it does give the torso a good indirect workout

2. Keep the reps for the abs and torso at 25 or below, and add weight if necessary (the torso and abs are a high endurance muscle, but you dont want to to 100 reps, this is rediculous)

Start out with no weight until you reach the first set of 25 reps. IF on the first set you reach 25R, then add a 2 1/2 lb plate (as an example) on the second set, and then continue, and then do a 3rd. Be progressive. Each time the FIRST set hits 25, add weight.

Types of excercises: Crunch, Reverse crunch. Hanging leg raises, Leg lifts are a few starting examples. Pick one, AND do 3 sets. At the begining I suggest just one exercise of 3 sets, and as you progress you can add in another--just for simplicity sake.

I include weighted half-up sit ups (about 30 degrees up or thereabouts--some dont like these because it involves the hip flexors, but I get good strength volume from it, so see if works for you.

Schedule this about 3 times a week, and treat it as any other muscle. Allow rest time: this example gives about 4 days in one week.

But remember, doing these exercises isnt the the key in getting the abs to show, its the diet that does this. The exercises will strengthen the area no doubt, but place the diet above these exercises. Be PROGRESSIVE in the ab area as you are in your other training.
 
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