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<\/p>\nCycling between \u201cbulking \u201d and \u201ccutting\u201d is a common strategy for getting ripped.<\/p>\n
During the bulking phase, you create a calorie surplus while training in beast mode to build as much muscle mass as possible.<\/p>\n
During the cutting phase, you\u00a0create a calorie deficit\u00a0in order to shed any excess fat you may have gained during the bulking phase \u2014 ideally without losing any of your hard-earned muscle mass.<\/p>\n
It\u2019s a popular tactic, but is it the best way to transform your body?<\/p>\n
And do you really need to bounce back and forth between bulking or cutting, or can you work towards both goals at once?<\/p>\n
Here\u2019s what you need to know.<\/p>\n
Bulking and cutting are opposite processes, which is why some bodybuilders prefer to focus on one goal at a time.<\/p>\n
\u201cBulking, or building muscle, is an anabolic process (building up),\u201d says Krista Maguire, R.D. \u201cCutting, or losing weight, is a catabolic process (breaking down).\u201d<\/p>\n
But it\u00a0is\u00a0possible to pursue both goals at once.<\/p>\n
\u201cIt\u2019s tough to do them simultaneously \u2014 but not impossible if you find the right balance and\u00a0go slowly,\u201d says Maguire. \u201cThis is known as body recomposition.\u201d<\/p>\n
How can you strike that ideal balance?<\/p>\n
\u201cIn addition to resistance and weight training, you\u2019ll want to be in a slight caloric deficit \u2014 but not too much \u2014 while consuming\u00a0enough protein\u00a0to maintain and build lean muscle,\u201d she explains.<\/p>\n
Whether you\u2019re bulking and cutting at the same time or alternating between the two, a consistent\u00a0nutrition plan\u00a0and workout routine will be key.<\/p>\n
\u201cThe goal of bulking is to gain as much muscle as possible,\u201d Gelhbach says.<\/p>\n
To do this without gaining excess weight, you\u2019ll need to challenge yourself during your strength training workouts and make sure you\u2019re eating enough protein and calories to support muscle growth.<\/p>\n
<\/p>\n
Bulking requires a calorie surplus.<\/p>\n
\u201cIncrease your calories above maintenance mode, but don\u2019t go too crazy,\u201d Maguire says.<\/p>\n
But if you\u2019re creating that surplus by loading up on empty calories, a.k.a. \u201cdirty bulking,\u201d your body will likely store those extra calories as fat.<\/p>\n
So it\u2019s important to be mindful of where your extra calories are coming from.<\/p>\n
\u201cFocus on your strength workouts and consuming enough high-quality protein to help refuel and build lean body mass,\u201d Maguire says.<\/p>\n
Again, aim for around 20 to 30 grams of protein per meal.<\/p>\n
\u201cMore protein isn\u2019t necessarily better,\u201d Maguire adds. \u201cResearch\u00a0shows that 40 grams of protein per meal weren\u2019t significantly more advantageous for muscle protein synthesis than 20 grams of protein per meal.\u201d<\/p>\n
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<\/p>\n
To maximize hypertrophy, your strength training workouts \u201cshould focus on\u00a0lifting heavier weights\u00a0and stimulating muscle growth,\u201d Gehlbach says.<\/p>\n
\u201cThis can be done by using a variety of rep ranges \u2014 8 to 15 reps per set is a good starting point \u2014 as well as by incorporating training techniques like supersets, drop sets, and forced reps,\u201d he adds.<\/p>\n
A good rule of thumb: Choose a weight that\u00a0challenges you to perform six to 12 reps.<\/p>\n
\u201cRest periods between sets should be enough where you are able to catch your breath and perform the exercise with perfect technique, hitting at least your minimum rep ranges,\u201d Gehlbach says.<\/p>\n
In practice, that typically means limiting your rest between sets to at most 90 seconds.<\/p>\n
\u201cThe goal of cutting is to lose fat while preserving muscle mass,\u201d says Matt Gehlbach, C.S.C.S., owner of\u00a0Garage Gym Fit.<\/p>\n
\u201cYou need to make sure you\u2019re eating enough protein so your body doesn\u2019t start breaking down muscle tissue for energy,\u201d he adds. \u201cAnd you need to put in a lot of hard training to make sure you\u2019re maintaining the muscle you currently have.\u201d<\/p>\n
\u201cThe focus should be a slight caloric deficit so you don\u2019t break down the lean muscle you wish to maintain or build,\u201d Maguire says.<\/p>\n
The keyword here is\u00a0slight.<\/p>\n
You need to make sure you\u2019re still getting enough calories and protein to fuel muscle growth, Maguire notes \u2014 which means you may lose weight more slowly than you\u2019d typically expect when following a\u00a0nutrition plan for weight loss.<\/p>\n
Maguire recommends aiming for\u00a01.2 to 1.7 grams of protein per kilogram body weight\u00a0per day.<\/p>\n
This should be spaced out evenly throughout the day \u2014 \u201cideally\u00a020 to 30 grams of protein per meal or snack\u00a0to maximize muscle protein synthesis,\u201d she says.<\/p>\n
When you think of fat-burning workouts, cardio may be the first thing that comes to mind.<\/p>\n
But strength training can also get your heart pumping and help you\u00a0burn fat fast.<\/p>\n
\u201cStrength training alone should be effective, particularly if it focuses on compound movements such as deadlifts, squats, rows, and presses,\u201d says Steve Theunissen, an R.D.N., ISSA\/IFPA Certified Personal Trainer, and author at\u00a0Smart Fitness Results.<\/p>\n
To cut weight without losing muscle mass, Theunissen recommends following a consistent weight-training schedule that includes\u00a0full-body strength workouts.<\/p>\n
Limit your rest periods to 60 seconds or less.<\/p>\n
What\u2019s the best way to cut and bulk?<\/p>\n
These tips can help you find an approach that works for you.<\/p>\n
Some bodybuilders prefer to tackle cutting and bulking as separate, alternating phases in their body transformation plan.<\/p>\n
Typically, the bulking phase comes first \u2014 packing on as much muscle as possible, then cutting to shed any extra weight gained during that process.<\/p>\n
However, you may find it more sustainable to follow a consistent routine that helps you cut and bulk at the same time.<\/p>\n
LIIFT4, for example, combines heavy lifting with intense cardio to help you lose, weight, build muscle, and transform your body in four days a week.<\/p>\n
It\u2019s definitely doable to lose fat while building muscle, but it takes a lot of hard work and dedication, Gehlbach says.<\/p>\n
You\u2019ll need to tighten up your nutrition, eat plenty of protein, and follow a consistent\u00a0strength training program.<\/p>\n
\u201cIf you can stick to that routine and keep your diet clean, then you should be able to lose the fat without losing any muscle,\u201d Gehlbach adds.<\/p>\n
This is key! Rest\u00a0plays an important role\u00a0in muscle repair and growth, so make sure you have\u00a0recovery days\u00a0built into your workout schedule.<\/p>\n
Sleep is also\u00a0essential for muscle recovery, so when you\u2019re trying to bulk up,\u00a0getting enough zzz\u2019s\u00a0each night can help support your goals.<\/p>\n","protected":false},"excerpt":{"rendered":"
Cycling between \u201cbulking \u201d and \u201ccutting\u201d is a common strategy for getting ripped. During the bulking phase, you create a calorie surplus while training in beast mode to build as much muscle mass as possible. During the cutting phase, you\u00a0create a calorie deficit\u00a0in order to shed any excess fat you may have gained during the […]<\/p>\n","protected":false},"author":1,"featured_media":2382,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2381","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/2381","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=2381"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/2381\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/2382"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=2381"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=2381"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=2381"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}