Some argue
that the traditional bulking-cutting cycle is the most effective, while others
say that it's best to gain muscle without building fat in the first place.
So the main
question is, "Should I bulk and then cut, or just build lean muscle??
The answer
to this lies in your diet, so let's look at some basic nutrition factors to see
how what you eat affects your ability to gain muscle.
It sound
pretty cliche but that's because it is absolutely true: what you eat and the
amount of food you eat every day directly impacts your ability to build muscle.
And yes I said FOOD not just PROTEIN! Unlike many people believe, just because
you take in huge amounts of protein doesn't mean you are maximizing muscle
growth.
So how does
food play such an important role in building muscle?
Well, your
body burns a certain amount of energy every day, which is measured in calories.
Naturally, the body gets this energy mainly from the food you eat, and the fat
you store.
If you're
feeding your body less energy that it burns, then you are in a "calorie
deficit", which results in weight loss and fat burning. The thing is, this
also means that your ability to create muscle is greatly reduced.
This is why
you really can't build muscle AND lose fat at the same time (unless you are
under the influence of certain drugs).
What does
this mean for you?
It means
that if you're serious about bulking then you literally need to OVER-eat. In
other words you need to "eat big to get big".
This comes
with limits of course, one of the most common myths out there is that you can
just eat whatever you want when you're bulking. This will make you bulk all
right, although probably not in the way you want to.
Okay so you don't
want to under-eat, but you want to avoid over-overeating too, so what's the
right amount?
Here's an
easy rule of thumb for how much food you should eat to maximize your muscle
growth: Eat 10% more calories than you burn every day.
By
maintaining this small "calorie surplus," you ensure that your body's
ability to synthesize muscle proteins can work at full capacity, and you
minimize fat storage.
It goes
without saying that these calories should come from healthy whole foods with
natural sources of carbs, protein and vitamins and minimal fat. Okay... maybe
one cheat meal per week or so but remember this is a CLEAN bulk!
Here a good
rule of thumb in terms of expectations: Ideally you want to tweak your diet
until you are gaining between.5 - 1.5 pounds of weight per week.
If you're
gaining more than 2 pounds per week for any more than your first 2 - 3 weeks of
weightlifting, then you're eating too much (you're gaining too much fat).
If you're
gaining less than 1 pound per week and you still haven't gained your first 20
pounds of muscle, then you should be eating a bit more.
So, there
you go that's how you bulk properly-you eat the right amount of food which
enables your body to put on pounds of muscle, while minimizing its ability to
store fat.
Now the
question is, when should I stop bulking and focus on cutting?
The answer
to this is quite simple and it depends on your body fat percentage.
Guys, if
you're over 15% body fat or girls if you're over 25% then you should cut fat.
Why this
number?
Well,
there's the visual factor (once you get above 15%, you start looking
"fat" - abs completely disappear, muscles look like big blobs, etc.),
but there's more.
The reality
is, the fatter you are, the easier it is to get fatter and stay fat, which
significantly gets in the way of building muscle.
As body fat
levels rise its ability to burn fat decreases, and the likelihood of storing
carbohydrate as fat increases.
So if you
were considering "dirty" bulking just know that the excessive weight
gain during a "dirty" or "dreamer bulk" impairs muscle
growth and makes undoing the weight gain even harder.
That being
said:
Guys, if
you're between 10 - 12% body fat and girls between 20 - 22% and need to put on
size, then you should bulk.
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