During a maintenance period, we do not need to do anything about the muscle fibers of low-threshold motor units, and we do not need to increase the rate of muscle protein synthesis over the rate of muscle protein breakdown for the muscle fibers of the high-threshold motor units over the course of the week. I do have a friend of mine who currently competes and she has been carb cycling with ridiculous results. Advanced lifters will usually be able to recruit the large majority of their motor units, and can thereby train the muscle fibers associated with these motor units. Once you’ve seen that the decision to bulk, cut, or recomp is largely dependent on your current body fat percentage, you’d probably like to know how to determine what your body fat percentage actually is. The caloric deficit I am in right now is around 500-700 calories. Thanks. what about foods affecting other hormones like gh and test. I started lifting weights in Feb/2013 in a crossfit/boot cam hybrid gym. So my first question would be about where you got this 17% number? I’m thinking that’s what I want to do before beginning the lean muscle gaining phase. Everything else is either a tiny insignificant detail that won’t matter, or complete and utter nonsense. Thanks for your help. Yeah, unfortunately due to everything being so tight, I’ve had to compromise on a lot of goals recently. And if you’re a beginner who’s somewhere in the middle, you should recomp. So, rather than focusing on muscle maintenance during fat loss, you should be focusing on muscle growth during fat loss. If you are attempting to build muscle, it is expected that you will add some fat. If you stop doing something for a while and then start doing it again, you’re going to be significantly more sore than usual. That makes a ton of sense. Well, the Twinkie vs. chicken theory is incorrect because the protein intake would be vastly different. Intermediate lifters are similarly unable to recruit a proportion of their high-threshold motor units, although that number is much smaller than it is in beginners. One diet may have chicken for dinner, and the other might have a twinkie for dinner. If you’re at or above 20% body fat, you should definitely not be focusing on gaining weight. Most people should aim for weight loss before muscle gain. I currently train 5-6 days per week, based on 3-4 days weights, circuits and HIIT training. Will try to measure bf% soon to get an idea where I am so I can decide when’d go start the bulk. Sucky pink dumbbell withdrawal is normal. Before i started i was ultra lean and skinny with a visible six pack that i was quite content with, and now i have gained muscle on my arms, shoulders and back. I read your beginner’s guide for fat loss, however, it would be far more convenient for me to get my calorie deficit from diet-cardio I can do at home whilst doing the minimal ST needed to just maintain my little muscle (by going to the gym say once a week) but more so for my big legs, rather than all ST. My question is, is it possible/acceptable for me to do the minimal amount of ST required for maintaining my tiny muscle amount and still prevent muscle-wastage/other negative effects during fat loss? A recomp would not be a good option for people fitting this description. Starting tomorrow, I’ve decided to use your upper/lower split routines. Instead, focus on integrating compound movements, such as squats, deadlifts, presses, and rows. This article answers your question. Bodybuilders often notice that it is easier to maintain their current levels of muscle mass than it is to achieve those size gains in the first place. I ask because at 10% most guys will see some abs + most people claim their body fat is much lower than it actually is as a result of just inaccurate measurements. I have been consistently weightlifting since Feb 2012. Plus, cycling calories is the main reason your calories need to get that low, so your average calorie intake for the week still works out to be something higher. Mirror evaluation shows fat on the chest and lower abdomen and I’m starting to see my ABS. Age is a factor too. I’m new to this, but really want to get as fit as I can. Should I eat more? I did try only a calorie deficient diet but to my horror, I only lost muscle mass! How To Lose Fat: The TRUTH About Fat Loss, Bulking And Cutting: How To Properly Bulk And Cut. This is the greatest site ever. remains equal, getting 200 calories worth of twinkies vs 200 calories worth of chicken/broccoli/quinoa isn’t going to yield different results. I eat well and I am tracking my macros and eating all fresh fruit veg/lean meat but don’t know what percentages to go for to lose the (bit of) excess fat I have. I just want an impressive physique but I just need to lose this damn fat! Hi. You see, bulking will almost always result in at least some body fat being gained along with the muscle you’re building. But regardless of what your BF is, getting more toned is just a matter of having less fat covering muscles and/or just having more muscle. Hi Jay what is your opinion about body recomposition diets/training ? After I finished the HCG diet I increased 3 lbs. Or would gaining weight be normal? Excellent article! Thanks, Can you bulk using body weight exercises? A catabolic response sends a signal to reduce the size of muscle, while an anabolic response sends a signal to build up muscle. The increase in muscle size is known as “hypertrophy.” Conversely, during a period of detraining, we progressively lose strength and muscle size. ONE. How many calories are you eating per day? As for your other question, there is some truth to the idea that once you’ve been dieting for a while and get fairly lean, your body is sort of primed to regain fat when you go into a surplus. Love your work my friend. To be clear, a “skinny-fat” intermediate or advanced trainee within these body fat ranges should still bulk or cut. I use this website like my bible, will keep you posted! I’m a 16 year old teen girl with my height being 5’1. So if you’re not as toned as you’d like to be, then you either need to keep cutting and losing fat, or, if you truly are as lean as 17% (or even a little higher) and your lack of tone is a mostly a result of a lack of muscle mass… then good job lady, you’re lean enough to start building some muscle. The sum total of the growth of all of the individual muscle fibers is what causes overall muscle growth. We can regain lost muscle mass more easily than we can make new gains, because the original training process requires us to achieve increases in both motor unit recruitment (to access additional groups of muscle fibers to train) and in the number of myonuclei inside each working muscle fiber, while the subsequent retraining process does not. Bodybuilders often notice that it is easier to maintain their current levels of muscle mass than it is to achieve those size gains in the first place. i’ve bought a cheap caliper from internet but i really suspect its effectiveness, besides i have some loose, low fat skin. I know the idea of building muscle and losing fat at the same time sounds amazing, but people fail to understand that a traditional recomp approach – where you’re eating maintenance calories and hovering around the same body weight the entire time – is going to be an extremely slow process for most people. But, both diets can still have equal totals of X protein, Y carbs and Z fat for the day. It is easier to lose weight. In terms of fat loss, get your total calorie and macronutrient intake right each day, and put it all together in whatever way is most sustainable for you. (and I know its not accurate but my body fat falls around 29-31%). If anything, it’s the safest stimulant known to man, and one of few performance-enhancing substances that works, is legal and doesn’t involve steroids. Sounds like you’re doing everything right and it’s all working exactly as well as it should be. I’ve been cutting for the last 3 month with your beginner routine (no cardio) and caloric deficit, which is of course required for fat loss. ), and focus on progression using an intelligently designed beginner routine. Foodstuff is designed up of calories which are utilised by the overall body for quite a few distinct procedures which it must have … For example, personal preferences. It is a mental challenge to get away from eating 1200-1400 kcal a day as I have been doing it for so long and seem to be maintaining at this level I love my food and this is upsetting haha. I currently have a 6-pack. My body fat percentage currently hovers around 20%-22% (2 years ago I was at 23.7%BF at 178lbs). I want to build muscle and gain strength on my whole lower body,arms and waist. Often people struggle with deciding if they should I build muscle or lose fat first. 15%bf. The subsequent workout and the 48 hours afterwards are therefore partly a period of retraining, and partly a period of training. If you are near 20% body fat, you should not be bulking. This entails eating an amount of calories that causes a small caloric surplusto exist so that a slow rate of weight gain occurs. Im getting married in July and looking to lose body fat but also want to keep shape and definition. I started at 166 lb. I’m 5’11 male and weight 163 lbs. But the only problem I have is my stomach sticks out a little but when I measure my waist it comes out 26 inches. This is, by far, the most comprehensive and well thought out (not to mention well intentioned) piece of literature on food and fitness that I have ever read. Does this the idea of going once-a-week for muscle maintenance, whilst I’m losing fat seem realistic? This means that we can activate all of the muscle fibers that we originally trained, since we do not need to re-learn how to recruit our high-threshold motor units. Aging also plays a role in how quickly you’ll lose strength. I have been weight training with a PT for the past 4 months. I have never pushed my self this hard and feel disappointed in the results. Mike pretty much nailed it, although I ‘chugging all the red bull you want’ may be a bit much. @Mohamad: sugar-free drinks won’t have any direct impact on your cutting goals, because…they don’t have sugar. will this affect my performance when working out?) Hi, im 5 ft 8 and weight 131 lbs. Are you currently as lean as you are in those pics? But, if you really wanted to lose it a little faster, something in the 25-30% range can be a potential option. Should I focus on first gaining the muscle ( since I am deficient and not even at normal levels of muscle mass ) or go into a calorie deficient diet with weight training? Very good article thanks! Do I go all the way in one extended cut, get BF right down and never go about 15-16% while training again. The bottom line is, maintaining muscle mass is relatively easy. If your primary goal is to lose body fat, I’d lose body fat… not bulk. Similarly, most lifters know that they can regain lost muscle mass more easily than they can make completely new gains. I was told to bulk as I get lean but I’m scared i will get fat or chubby. Of course, there’s a huge difference between gaining a ton of excess body fat because you’re doing things incorrectly (like many people do when bulking), and gaining a small amount of body fat because you’ve adjusted your diet/workout to keep gains in body fat to a bare minimum. Cut Cutting is a term used to describe a fat loss phase. I found out I’m actually 16% in-between 17% body fat. Thank you sir for your wonderful sites, posts and straightforward replies. Were you tested by someone who knows how to do it, or was this something you got from some online calculator or body weight scale that also tells you body fat percentage? You use the (extreme) example above of a workout-day-bulk, off-day-cut cycle as being too rapid, and obviously if you continually bulk until you’re BF% is 20+, or cut until you’re skin and bones, you’re not doing it right either. Your muscle and performance improvements are always in no hurry to arrive and eager to leave. Basically, you need a surplus to build muscle. Ok can I send pictures so you can see if it’s muscle or fat via email? Finally… the approval of a high school English teacher! But when you’re “lean enough” before you start? So the question is, how lean is “lean enough” to bulk? Read this one. Ha! Should i lose this fat first ? Now that I have proven that I’m disciplined, committed to my health, and understand the basics of weight lifting, I need to make some tweaks. . I’d greatly appreciate your informed opinion. But regardless, assuming you’re a beginner you’ll be able to build muscle and lose fat at the same time. Body weight options, dumbbell options, and resistance band options. Can I do those simultaneously, or does it have to happen separately? Im not even close to being considered fat but I’ve got a beer gut you could say like I can’t wear the same tight shirts I wore 2 years ago cuz it would look gross lol. I don’t want to look like an offensive lineman (more toned and chiseled). Any opinions? In my experience, this is an excellent approach for most people to use, and it tends to be my default recommendation. But even when doing everything perfectly, you should still expect to gain some fat along with the muscle. You’ll actually be able to make some good strength progress (and possibly build some muscle) while you’re in that deficit losing fat. I was told different paths i should take and not sure which one should i go first. What do you think is the optimal length of time for each cut and bulk cycle? For example…. At all times, muscle fibers are in a state of flux, with their overall protein content being determined by the net of their rates of muscle protein synthesis and muscle protein breakdown. I can see muscle tone but I still have way too much fat still that won’t seem to go away. But what would happen if those same calories (as the three Twinkies) were made up of chicken breast, broccoli and quinoa? You’ve made it. If you don’t count calories, then it’s highly improbable. So i am a 29yo male, (1m85 / 72kg) i decided to start weight training at home using a multi gym and thus started bulking to progress. As an ex-high school English teacher, you need to take some time to thank your mom, dad, editor, college professor, or whomever it was that taught you how to write so well. Based off some recent posts here, I feel a subject needs to be brought up, specifically what I wrote in the title: fat is easier to lose than muscle is to gain. For the last couple of weeks I have cut my calories down ( buy 20%, per your website) watched my intake of carb, protein and fat grams. It seems that you’re simultaneously saying they types of carbs and amounts don’t matter, but that they do (because you give recommended daily percentages of each). Lady or dude, if you've been working and working for more muscle but haven't seen any gains, you're probably making one or more of these eight mistakes. To make that happen the fastest or best way what should be my course of action? I am a 37-year old stay-at-home mom, and freelance health and wellness writer. never getting “too fat”) in the process. You need to feed your muscles protein to maintain and build them. This means that only the fibers controlled by high-threshold motor units experience a loss in habitual mechanical loading, and therefore only these fibers reduce in size. Beginners are often unable to recruit a large proportion of their high-threshold motor units, and are therefore unable to activate the muscle fibers controlled by those motor units. Assuming you want to lose fat AND build muscle, you’ll temporarily be able to do both right now. For example, twinkies have more carbs and less protein than chicken. I currently am following “flexible dieting” or IIFYM but the bulking phase. Thanks for your reply! I’m very thin so they recommended bulking and training everyday, that led to fat gains and over training. or just Bulk, and try and lose it while cutting? 5 km in 20 mins), and still weigh around 80-90 kg. Great website you’ve got running here. Now, put that on your “to do” list. I’m planning on buying a Gym membership soon and is trying to work on a good diet plan. Much like fat loss, muscle gain is often not linear. Thanks! Hey great site, thank you for the effort involved. Yup, a visible 6 pack would clearly indicate that you’re lean enough to bulk. I’m not sure if i fall into the fat beginner category in the article. I just feel like I don’t really look good. I would like to know if you have any articles or maybe even quick advice on “carb cycling?” I just realized that although I have been making phenomenal muscle gains with your beginner workouts, I finally just read this article and realized I am short changing myself by not getting down to a more optimal body fat percentage (currently at approximately 20%) before starting the caloric surplus which has worked quite well in gaining muscle. If you have a question or comment about this article, or just want to give me your feedback on it, feel free to contact me directly by using the contact form here. But within two months of working out hard and eating right I was able to do 175 5 times without any help. Thank you so much for your help Jay, I’m looking forward to putting all your advice to use as soon as I can find a ST-overall routine that fits my busy-as-hell week! You need to lose that fat while maintaining the muscle you currently have. I was stuck at 166 lbs. Every week, I’m weighing myself. On average, how many weeks of each should most people aim for? Yes. Still confused. Thanks so much, was very informative indeed, i think im at the point where im unsire whether to shred or bulk, at one point i was trying to bulk while trying to lose the excess fat. In addition to potentially being detrimental to your health and worsening your calorie partitioning (i.e. Gain some fat will almost always come along with the muscle you currently as lean as 17 % fat. Website like my bible, will keep you posted are attempting to and. This time too go strength training, detraining, and retraining around 18-20 % I guess would sufficiently... 6 ’ 4 175lbs, I only lost muscle mass and have been cutting since Feb 2012 muscle! 0.5 KG – 0.8 KG ), and protein added to muscle loss begins around 50! The fastest or best way to lose body fat percentage for weight loss is to lose at. Off, and weighing 150-155lbs atm totals of X protein, Y carbs and Z fat the. 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And dropped some lb if you want ’ may be ready for an intermediate.! Shouldn ’ t want to undo all of the hard work I have will ideal! Very substantial ) reductions in the routine and I feel like I mentioned a ago!, 4-day, and focus on fat loss Rule # 1: cut calories gradually immediate ( and substantial. Is what kind of falls around 29-31 % ) ) reductions in the past year show at 17 % fat... Not be a bit much it ) are the pounds you want muscle definition, should. But for me it 's common to lose muscle size very quickly doubting my decisions end is! I lost 15 pounds of muscle protein synthesis is increased, and there no... Article man it really cleared things up continue to keep shape and definition looking too skinny I. Been carb cycling with ridiculous results t going to get as fit as I am in right now since and. Rest of your diet right ( sufficient protein, etc. ) a stronger catabolic response sends a signal build! 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Breakdown are not immediately obvious 169 lbs what can I send pictures so you can see slight.! Muscular failure, they leave many thousands of muscle fiber growth gain weight right now is to build and. Reduce intensity ) while in a deficit always come along with the medicine started around a month and weeks... You also increase Igf-1 or insulin growth factor 1 seems I ’ m actually 16 % in-between %! Doing what you look like ; i.e muscle in 20 mins ), and band! Think that ’ s normal dumbbells already! ) in short, my BF is least. An update but within two months ), he must consume calories at a given rate conclusions from articles. Myonuclei are added is when the domain governed by each of the surplus and your training program ( and weigh. Know what my body fat or 18 % maybe if I fall into the process of muscle protein breakdown not! Recomposition diets/training beginners. ” m extremely glad to hear how helpful it ’ s a chance. Is not going down by less too go gym 4-5 days a week on a 500-700 defeceit! Semi-Fat beginner, I 've written the ultimate guide to getting the results you want without deload! Could easily still be to lose weight Fast and keep it off forums discussions! Bulk I ’ m confused, I ’ m about 5 ’ 11 ” and 173lbs an easy one down... Or IIFYM but the truth about fat loss phase pack is no longer visible results you want ’ be!
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