Bulking and cutting ratio
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This gets called "lean bulking" sometimes, but really should just be the standard "bulking," because we're left with: Bulking between 200 kCal and 500 kCal/d (2-5 lb/1-2 kg/mo), if combined with good training, is likely to optimize natural muscle growth relative to extra fat gain.You don't really get efficiency without a sustained surplus, so this up being slow and agonizing at best, and can easily go nowhere or backwards at its worst. We can't really measure our total expenditure OR intake to that degree of certainty, so best case you're at a surplus a couple of days, a deficit a day or two, etc.
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Just 15 to 20 minutes of resistance exercise 2-4 times per week. Over the past year and a half I've made some muscle gains, But I haven't really been training hard. I lost the weight and stayed stable for a few years, Then I started exercising, as I loosened my diet. over a year I lost 70 lbs, I was reasonably happy with how I looked. When I was a kid I was always encouraged to eat, because it would make me "strong".
#Bulking and cutting ratio how to#
John Meadows explaining how to gain muscle without getting fatĪnd Stefi Cohen - "gain weight at a rate of about half a pound a week to minimize fat gain" This is the advice I wish someone had told me years ago. I personally chose to lose 10 more lbs, and then start a lean bulk and mini cut cycles.
#Bulking and cutting ratio series#
Or if you really feel you would absolutely hate putting on any more fat, then first cut down 5-10 lbs THEN do a series of lean bulks and mini cuts. 5 lb/week), and then mini cut (4-6 weeks) losing 1lb/week. Just bite the bullet, either do a slight caloric surplus and start a lean bulk (gain. You'll stop putting on muscle, or just be sooooo slow, and you'll remain at that body fat you're at once you stall, and just spin your wheels. And when you can't track progress and see it easily it's harder to stay discipled and be consistent. Then you'll get demotivated because it's taking so long. If you literally just started lifting weights, then yeah maintaining might help you put on some size because you've never lifted and you're in newbie gain stage, thus lowering your body fat.īut you'll more likely stall, and stay weak. Take it from a guy who's been skinny fat for like the past four years after dropping 110 lbs. See the Related Subreddits section for other popular fitness-related subreddits.General Posting Guidelines (click for more info): No Questions Related to Injury, Pain, or Any Medical Topic Progress Posts Must Be Detailed and Useful Posts Must Be Specific to Physical Fitness and Promote Useful Discussion No Threads That Are Answered by the Wiki, Searching Threads, or Google Welcome to r/Fitness! Click Here for a one-stop shop of our most important resources.