Very basic question...

[Roek]

I have been reading the forums, and I've read about bulking up and cutting. So how exactly does that go? You first bulk up right? And how? Then once you are big, you start to cut, right? And how do you do that?

I just need some confirmation and some basic ways of doing both, when is it right to start cutting? That kind of stuff.

Thanks in advance.

-Roek

 

[swans05]

if over 10% body fat u should lean down 1st then bulk up or it's just more work to lean down...once at 10% (or lower if possible) bulk back up but once you get to 11 - 12% lean back down and go again...more info at rich-fit.com

 

[Adumb]

I have a question about bulking too. I'm eating about 3500 calories a day, is that enough? Is it ok to have protein shakes on days I don't work out? Right now, I'm taking creatine and protein only on days I do work out. Which, I work out about 4-5 days a week. What about weight gainer? What does that do?

 

[junkfoodbad]

I have a question about bulking too. I'm eating about 3500 calories a day, is that enough? Is it ok to have protein shakes on days I don't work out? Right now, I'm taking creatine and protein only on days I do work out. Which, I work out about 4-5 days a week. What about weight gainer? What does that do?

3500 calories COULD be enough but it all depends on your stats and how active you are. What you need to do is figure out how many calories you burn in a day. this is called your maintence level. This is the number that if you ate exactly that many calories you would neither lose or gain weight. Then i would add 500-1000 more for bulking (or subtract for cutting). Try to make this as healthy as possible. More details on whats healthy in the nutrition forum.

As far as protein shakes, you CAN take them on off days. basically, you want about 30-40% of your daily intake to be protein and try to get some with each meal. If you find it hard to take in that much protein with regular food, you have a shake. Most people agree though that a protein shake right after working out is the most effective.

As far as creatine, im dont use it, so i cant really say. Weight gain formula is basically a way to get extra calories without having to eat them. If you find it hard to make your calorie goals through regular food, then this might interest you. Personally IMO, they are a waste. The high quality ones are way over-priced and the cheap ones are full of sugar and fat. It's easier just to eat a few extra handfulls of almonds.