Does anyone have tips on cutting/bulking?

[Robertjo16]

Updates

+1 y

I really appreciate diet advice, but I'm also looking into the workout side of it as well. Right now I'm cutting.

[dynamicyandere]

I’d say, make your fitness journey into a sustainable lifestyle, that way you can reap long term results.


Understand these terms and do your research:
* How To Calculate Your Macros
* How To Lean Bulk
* How To Reverse Diet (Metabolism Repair)
* How To Do Body Recomposition


Make sure you’re getting your information from certified professionals and also be careful to always use good form whenever doing heavy lifts.


If you don’t where where to start, the 5x5 method is a solid model. 5 sets of 5 reps, on all your big lifts. As long as your form is perfect, you’re safe.


Also, I’d recommend looking up Mind Pump — they’re 3 certified trainers who own gyms and their advice is phenomenal.


Best of luck! 💪

[dynamicyandere]

If you don’t know where to start.*

[dynamicyandere]

I just noticed you’re 15. Will you be working out with family that’s older, or just yourself?

It would definitely be good to always have a spotter so that you don’t injure yourself if you’re lifting anything heavy.

[Robertjo16]

Thamk you!

[dynamicyandere]

You’re welcome! 🙂

[Sonorous]

What are you confused about?

[Robertjo16]

I'm not confused, I just wanna know more and get some tips

[Sonorous]

I recommend fitness youtubers like:
- Jeff Nippard
- Picture Fit
- Greg Doucette
- Moreplatesmoredates

Type in their youtube name & pair it with bulk or cutting & they'll give some great info

[Robertjo16]

Thank you!

[dynamicyandere]

Jeff Nippard is solid. I like his research-based approach. People should always take a research-based approach. 🤙

[Sonorous]

@robertjo16 - No prob! Also you might wanna look into "carb back loading while implementing a more keto approach during the day" & "intermittent fasting for before, during, & after you sleep" as well. They're not a magic tricks or anything for fat loss & they might not work as well for you as they do for me. But I notice that for me, they help me adhere to my diet better. During the day, I mainly eat protein & fats paired with good vitamins & minerals (especially electrolytes) which helps stabilize my blood sugar & keep my hunger down & burn more fat & I like to fast while I sleep so I can get those fat burning benefits as well. I still eat carbs during the day but through things like fruit. And I'll eat it before I eat the slower digesting meals if I want some quicker energy. I notice I tend to workout at night so I carb backload then. Ideally I eat the carbs exactly 2 hours after I train. However, if you feel that you can't control hunger after you wake up, you might need to eat a high protein, fat, &/or fibrous meal. And you'll want it to have a "low glycemic load" so your blood sugar is stable.

For fitness, I don't really have a lot to recommend. Bulking & cutting is largely made in the kitchen. But for a bulk, I'd always suggest staying away from a lot of cardio because the body will start using protein as fuel & actively training for hypertrophy. And if you don't wanna be training for long, you can look into "myoreps." Here's a vid on them:

https://youtu.be/np7v264Romo?si=IFxInYy2BdYcwk11

@dynamicyandere - Oh yeah! I really tend to prefer people who go based on the scientific literature! The one less likely on the list to be accurate is probably Greg but he's got a lot of experience & smarts so I still really appreciate a lot of what he says.

[Sonorous]

However, if you feel that you can't control hunger after you wake up, you might need to eat a high protein, fat, &/or fibrous meal *before you sleep*

[Robertjo16]

Thank you very much! I will take your advice

[Sonorous]

No prob! And remember the best diet is the one that works for you best! Some people I know have insanely fast metabolisms or maybe they're more active during the day so they don't have to think about cutting out calories much. But it's always good to focus on the essentials the body needs. Here's a chart:

https://ibb.co/Gx8zh0p

[HinaTariq]

Cutting:
1. Set a calorie deficit: To cut body fat, you need to consume fewer calories than you burn. Aim for a moderate calorie deficit of around 500-750 calories per day.
2. Focus on whole, unprocessed foods: Choose lean sources of protein, fruits, vegetables, whole grains, and healthy fats to provide your body with essential nutrients while promoting satiety.
3. Increase protein intake: Consuming enough protein is crucial to preserve lean muscle mass while cutting. Aim for around 0.8-1 gram of protein per pound of body weight.
4. Include strength training: Resistance training helps maintain muscle mass while cutting by stimulating muscle fibers. Focus on compound exercises like squats, deadlifts, and bench presses.
5. Prioritize cardiovascular exercise: Include regular cardio sessions to increase calorie expenditure and facilitate fat loss. Opt for activities like running, cycling, swimming, or HIIT workouts.

Bulking:
1. Establish a calorie surplus: To bulk up, you need to consume more calories than you burn. Aim for a moderate surplus of around 250-500 calories per day.
2. Consume nutrient-dense foods: Prioritize whole, nutrient-dense foods like lean meats, fish, poultry, whole grains, fruits, vegetables, and healthy fats to support muscle growth.
3. Increase protein intake: Enhance muscle protein synthesis by consuming sufficient protein. Aim for around 0.7-1 gram of protein per pound of body weight.
4. Lift heavy weights: Focus on progressive overload during your strength training workouts by gradually increasing weights and challenging your muscles to stimulate growth.
5. Allow sufficient rest and recovery: Muscle growth occurs during periods of rest, so make sure to prioritize adequate sleep, rest days, and proper recovery strategies like stretching or foam rolling.

Remember, both cutting and bulking phases should be approached gradually and personalized according to individual goals, body composition, and preferences. Consulting with a fitness professional or registered dietitian can also provide personalized guidance for your specific needs.

[kylee2437]

Cutting and bulking both require lifting. The difference between the two is the meal plan. From my experiences lifting you need to lift heavy and with good form. Cutting I recommend going to 10-12 rep and 3 sets per exercise you choose. You should be lifting until almost failure, so if your lifting feels easy, you aren’t lifting heavy enough. Once you hit 10-12 reps easily , you move up in weight. If you are bulking you should lean towards lifting even heavier and completely 8 reps with 3 sets per exercise you choose. I usually do a full body work out , but some people split their exercising into different body parts per day (chest day, leg day, etc.) .


Diet wise if you are going to bulk you want a higher carb and fat to protein meal plan, if you are cutting you want to cut you need more protein than carbs and fat.


I highly highly highly recommend you get involved with an online training program or trainer. You will find the most benefits with form, weight lifting, meal plan etc when you invest into one. Doing stuff like this is not easy at all doing on your own especially because you have to be able to track your body fat % plus muscle gains

[Iron_Man]

Cut out all trash food from your diet burn a lot of calories take a lot of protein, drink high quality protein milkshakes, and do a lot of sets with higher reps like 12 reps per set but you gotta feel the burn you just can’t do real light weights you got to have some type of a pump going on and feel the burn

[VictorMachiavelli]

It all comes down to your diet. If you want to bulk, eat more. If you want to cut, eat less - particularly less carbs. There’s no need to complicate things, it really is that simple.

[_no_one_]

Cutting - Avoid dinner

Bulking - Just eat more, possibly every 2-3 hours while maintaining proper gut health by taking more fibre and probiotics

[GoodGuyBreakingBad]

Eat well-balanced meals, exercise lightly.

[jahaims]

Diet is way more important for cutting than the exercise is. For bulking just lift heavy and shovel in the protein.

[Goofy9009]

Avoid sweets , do workouts that focus on the area you wish to improve

[BLP11520]

Well no, but don’t put to much stress on your shoulders. I have lifted weights my whole life and have had to stop because of pushing myself too hard

[Gabriel-Chicanito]

Also do bar work ( pull ups, dips, bar push ups, rope climbing )

[Staximus]

Are you trying to turn into the Terminator?

[Robertjo16]

😂😂😂😂

[Anonymous]

Good fats and protein for bulking

[Charliefretz329]

Carbs work for me

[urpapi69]

Eat a balanced diet.