Bulk or Cut?

Train_hard

Hi Guys,

Not been down the gym for a while, been busy with many other things. Just starting back and trying to decide how to go. I'm mid 20's and currently 15st. I want to build more muscle i.e bulk BUT I also want to be more defined.

I reckon I need to lose approx 1.5 - 2st of bodyfat to be fairly cut. How do you guys cycle your diets to achieve this i.e. I want more muscle but with better definition. How should I run my diets? Should I cut up for say 8 weeks first and then start a bulk or should I do the other way round? I'm sure I can't do both at the same time because my diet will need to be different for each...

Have you any sample diets of how to build muscle but tone up at same time? I assume this would be high protein foods with only certain types of carbs at certain times?

Not sure where to post this one so its in here for now...

cheers

scottswald

you probably have to do one then the other mate

Gazz

You cant bulk and cut at the same time no,lol.Your'e 15 stone at 20 so im assuming you're already a pretty big lad with a good bulky frame to build on.Take a look at yourself in the mirror and if you can genuinely admit to yourself that you have some exess fat to lose then then i would suggest trimming that and begin to build the muscles underneath.That you can do at the same time and hopefuly you will reap both the rewards.Keep your carb intake for only when you really need it i.e. breakfast and post workout.Keep calories and fats at a low and maintain a steady drip feed of protein to your muscles for synthesis.It takes a very long time to build muscle so make sure in your mind that you're in this for the long haul.Set the goals in months,nothing happens in weeks in this lifestyle.Whats your diet and training like at the mo?

Tall

Million and one ways to skin a cat.

All depend on whether you are on AAS or not.

Carb Cycling / TKD / Lean Bulk / Body Recomp are options that will work. You can gain size while getting leaner. You can also gain size while staying lean.

The question of how much size is up for debate.

A TKD is currently suiting me pretty well. It's worked for a few people I know, but then again I know a few people who've struggled on it.

I've added 50kg+ to my deadlift and 40kg to my box squat while on a TKD and getting leaner at the same time. I've added about an inch to my legs in that time frame.

But I train for strength and not for size - don't get me wrong, size will come with strength, but training for size and training for strength are two different kettles of fish.

Assuming your training is sound try something like the following:

(Note: Include as much green veg as you can)

Breakfast: Protein + Carbs
Pre Workout: Protein + Carbs
Post Workout: Protein + Carbs
(Obviously Pre/PWO are training days only)

Every other meal: Protein + Fat

Once per week: Protein+Carbs for every meal (Refeed - ideally a training day, ideally leg day)

Adjust macro's to suit your goals - not enough fat loss? Reduce the carbs while keeping fat high. Workouts suffering? Increase Pre Workout carbs.

Pikey

Without using AAS it's very hard to loose significant amounts of fat and gain significant amounts of muscle - its bloody hard if you are unless you're blessed with an ideal metabolism.
My advice would be initially to aim to loose the fat while maintaining as much muscle as you can, as tall says there’re several approaches, to my mind the simplest is medium low carbs with high protein and low fat, split over seven meals per day 3 from protein / mrp drinks and four from solid food.
You need a good quality protein drink and I would also suggest l glutamine as its an excellent anti catabolic, I take a tea spoon with each liquid meal.
Once you have your fat levels something like start carb cycling which means a high carb day every few days.
Tall is right training for strength and training for maximum muscle growth are very different and while training for one will promote the other to some extent but nothing like training specifically for that end result– decide what you want to achieve and then construct your training plan and diet to achieve that.
If you have a read of my journal there’s quite a bit about my bulking and cutting diets, if you like the look of it and have any specific questions ask away