Bulking or cutting?

[Brain5ick]

So I get asked this question a lot but in all honesty I’ve never thought about it myself.
How do you know personally whether to bulk or to cut? What’s your go to sign in this regard? How do you plan?

 

[AlexPowell]

4 weeks weight gain
4 weeks weight loss

Aim for 0.5kg / 1lb increase and decrease per week
Caloric difference between gain and cut will likely be 20% - however you'll need to keep track of this

Also if you start losing the pump in the gym, this is usually a sign that you need to cut

 

[Brain5ick]

You think that’s enough time for a bulk?

 

[AlexPowell]

You think that’s enough time for a bulk?

Yes, you'll be gaining 4lb in that time. So it's plenty.

 

[Brain5ick]

Yes, you'll be gaining 4lb in that time. So it's plenty.

But how much of that would be muscle vs fat and how much muscle would you be losing in your cut?

 

[AlexPowell]

But how much of that would be muscle vs fat and how much muscle would you be losing in your cut?

Exactly the same as if the bulk or cut was any other length of time

 

[The Solution]

So I get asked this question a lot but in all honesty I’ve never thought about it myself.
How do you know personally whether to bulk or to cut? What’s your go to sign in this regard? How do you plan?

Bulk
- Lack Muscle Mass
- Looking to gain size
- Focusing on adding strength to lagging bodyparts
- Feel Weak
- Large frame and not filled out
- Skinny Fat look from not holding enough muscle mass/size

Cut
- Lose insulin sensitivity (Check with BG Monitor)
- Adding more fat and not enough muscle
- Carry too much bodyfat
- Digestion and lack of appetite (happens in long term bulks) need to pull back and reset
- Competition or Photoshoot upcoming

How do you plan?

I highly suggest you read here regarding your diet:

https://bodyrecomposition.com/fat-loss/causes-diet-failure-part-2.html/
https://bodyrecomposition.com/fat-loss/the-causes-diet-failure-part-1.html/

Meal Frequency & Pattern:
https://bodyrecomposition.com/fat-loss/meal-patterning-part-1-book-excerpt.html/

Exercise & Weightloss:
https://bodyrecomposition.com/fat-loss/exercise-and-weight-and-fat-loss-part-2.html/
https://bodyrecomposition.com/fat-loss/exercise-and-weight-fat-loss-part-1.html/

Fundamental Principles of Dieting:
https://bodyrecomposition.com/fat-loss/fundamental-principles-versus-minor-details.html/

If Trying to add some size:


Eat in a caloric surplus, meaning eating more kcals than you need to maintain in order to gain muscle, size, and strength.

http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html
http://www.bodyrecomposition.com/muscle-gain/macronutrient-intake-for-mass-gains-qa.html
http://www.bodyrecomposition.com/muscle-gain/training-frequency-for-mass-gains.html
http://www.bodyrecomposition.com/muscle-gain/cardio-and-mass-gains.html

Philosophies, Macro intake, training , and cardio articles for you to understand and help set up what you need to do before moving forward towards more supplements or advanced workout routines.

 

[john.patterson]

So I get asked this question a lot but in all honesty I’ve never thought about it myself.
How do you know personally whether to bulk or to cut? What’s your go to sign in this regard? How do you plan?

There's no right or wrong answer with this decision - it's 100% up to you.

If you feel like you want to add size and strength, eat in a small caloric surplus for 8-12 weeks and then reassess your goals.

If you feel like you want to lose body fat and get leaner, eat in a small caloric surplus for 8-12 weeks and then reassess.

I always prefer a longer period of time for bulking and cutting, 8-12 weeks being the minimum IMO. If you keep going from surplus to deficit to surplus again you'll be spinning your wheels. Commit to one goal and give yourself time to change. Progression in either direction takes time

 

[Hyde]

If people say you look kinda small, tell em that you’re just depleted in a deep cut. If you’re looking kinda fat, tell em you just finished a monster bulk. Never accept responsibility or insinuate that you haven’t been making epic progress all along
#broscience

 

[Newth]

There's no right or wrong answer with this decision - it's 100% up to you.

If you feel like you want to add size and strength, eat in a small caloric surplus for 8-12 weeks and then reassess your goals.

If you feel like you want to lose body fat and get leaner, eat in a small caloric surplus for 8-12 weeks and then reassess.

I always prefer a longer period of time for bulking and cutting, 8-12 weeks being the minimum IMO. If you keep going from surplus to deficit to surplus again you'll be spinning your wheels. Commit to one goal and give yourself time to change. Progression in either direction takes time

This is good advice.
IMO.
If you want something solid, then The Solution's advice is for sure, tune it to suit and 100% it will work. 12 weeks will help stabilize the new body weight that you want.
Most of AlexPowell's advice is more suited if you already know how your body works.
4+4 is an interesting idea though even if I would cut then bulk, I like 3+3+4 and 4+3+3.

 

[Hyde]

Just agreeing with what’s already been said, if you are serious about staying at a given bodyweight it’s important to give it some time to bed in there. Immediately switching from bulk to cut or vice versa will undo more progress than if you spend a month or so at a target composition before transitioning.