Considering new methods for bulk and cut cycles [Forum Archive]

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Considering new methods for bulk and cut cycles

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Posted by: sentricyphen

Traditionally I have always done a 2 month bulk and one month cut, while gaining or losing a lb/week respectivly...

How does this sound... Double that, and have four months bulk two months cut, And gain/lose half a lb a week?

Or perhaps only double the bulk, as I seem safe at losing a lb a week.

I am just thinking that I could avoid fat gain at a lower rate... I've just never tried anything else other than what I've always done, so I'd like to hear some of your experiences.

Posted by: LAM

the best way to avoid fat gain is to bulk slow and clean. the body can only synthesize so much new muscle tissue in a given time regardless of the caloric intake. once you find out how the % that you need to increase cals by over maintanance to gain weight that number should always remain constant regardless of your BW...

Posted by: Premo55

So LAM, what's your formula? What's your caloric intake during maintenance, and how do you make the transition from maintenance to bulk?

Peace.

Posted by: LAM

simply increase your cals by 10% each week until weight gain occurs. continue at that caloric intake until weight gain stops then increase it again by 10% each week until you start to gain weight again. you should be able to dial in a % of calories over maintance that you need to gain weight. that % should remain constant. so each time you bulk you know you need to go x % over maintanance to gain weight and keep fat gains to a minimum. it can be a slow process to figure out that % but if you want to stay lean it is a good way to go about it...

Posted by: sentricyphen

sounds like a good method. what ammount of calories would that be for you?

Posted by: LAM

my caloric needs are low as I'm not working and don't really do anything besides weight training. I have about 215 lbs of LBM so my BMR is roughly 2400 cals a day and I add another 600 cals in on top of that for a total of 3,000...

that caloric intake works for me now. but I'm moving back to San Diego in a couple of months and my activity level outside of the gym will greatly increase as I'll be back to moutain biking and playing volleyball a lot.

Posted by: aztecwolf

Quote:

Originally Posted by LAM

my caloric needs are low as I'm not working and don't really do anything besides weight training. I have about 215 lbs of LBM so my BMR is roughly 2400 cals a day and I add another 600 cals in on top of that for a total of 3,000...

that caloric intake works for me now. but I'm moving back to San Diego in a couple of months and my activity level outside of the gym will greatly increase as I'll be back to moutain biking and playing volleyball a lot.

damn i gotta watch out for you when you come back down here to SD,
also regarding upping calories, do you keep the same ratio of pro/carbs/fat when you up it?

Posted by: LAM

for the most part. my body just does not function well with a high carb diet so I really don't ever go higher than 40% carbs. I'll just increase P or F...

Posted by: aztecwolf

Quote:

Originally Posted by LAM

for the most part. my body just does not function well with a high carb diet so I really don't ever go higher than 40% carbs. I'll just increase P or F...

doesn't function well, as in fat gain or intensity drops?

Posted by: LAM

I get lathargic when I consume a lot of high carb meals. I have more energy with a low to moderate carb intake even when very active...

Posted by: sentricyphen

Quote:

Originally Posted by LAM

I cant believe that your BMR is that low!

Mine is 3600 --my lbm is 185, with a total weight of 206.

I am not working either, and am lazy...must be my body type.

Posted by: LAM

Right now I use the absolute minimum for the amount of LBM that I have as I'm trying to stay in single digit bodyfat for a while...

http://www.protraineronline.com/past/july2/nutrient.cfm

there are many ways to estimate your BMR but this one has always done well for me...

Posted by: aztecwolf

Quote:

Originally Posted by LAM

I get lathargic when I consume a lot of high carb meals. I have more energy with a low to moderate carb intake even when very active...

i kinda find that too when i consume massive amount of carbs, kinda that thanksgiving day coma type lethargy

Posted by: BulkMeUp

Quote:

Originally Posted by LAM

for the most part. my body just does not function well with a high carb diet so I really don't ever go higher than 40% carbs. I'll just increase P or F...

At present i am doing 50%C/21%F/29%P (1.28g P/total lbs) = 3000cals, on my bulk. Would u suggest i reduce the carbs and up the fats?
So far i have been putting on a little over a lb/week for the past several weeks. But i do tend to feel very full/bloated and often have to keep stuffing myself to get my meals in.

sentricyphen, sorry to hijack ur thread

Posted by: LAM

Quote:

Originally Posted by BulkMeUp

sentricyphen, sorry to hijack ur thread

I would just keep doing what you are since you are gaining at a constant rate. unfortuanately if you are eating mainly clean foods it's very hard not to get that bloated, stuffed feeling on a regular basis...

Posted by: BulkMeUp

Thanks LAM,

One more question. With 50%c = 378g, 21%F = 72g and 29%P = 224g. Do u think i am getting adequate ratios for muscle building? e.g. are the fats adequate?.. is there room for improvement to this?..etc

Additional info : height 6', weight 173. my bf at 26% (according to my bf scale. these things are not accurate) has not changed since i started 155lb on 22feb. which would mean i have put on some fat but not too much. I am kinda getting tired sometimes at being so full/bloated and investigating changes.

Posted by: LAM

personaly I keep my fats from the bare minimum of 20% up to 33%...

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