1st Proper Bulk and Cut

[martomcg]

Hey guys,

I'm a newbie here but not a newbie to lifting and dieting. I've been doing both on and off for about 3 years and learned loads along the way. The one thing i've never done is a straight up bulk followed by a calculated cut.

I'm now in a position (unlike previous years) where i know exactly where i'll be and what i'll be doing for the next 5-6 months. SO i saw it as a perfect opportunity to do a decent bulk/cut.

The plan i have in my head at the moment is to bulk for 12 weeks followed by a cut of 9 weeks. I currently weigh 60kg with minimal fat (my weight has varied between 56-66 over various periods in the last year)

I was thinking for the bulk period to set my calories to 2300 and to cut down to 1400.

The thing i'm not quite sure is how aggressively i lower my calories during the cut phase, by 100cal/wk? 200cal/wk?

I've cut for a boxing tournament in the last few months to 56 with 1200cal a day but i'd imagine in that process i lost considerable muscle mass.

Any and all advice is appreciated. I've been setting up excel spreadsheets all morning and plan to track absolutely every detail of this, inc pics. I plan over the weekend to disect as many threads as i can!

Cheers,

Martin

 

[MattPorter]

WOW -- bulking on 2300 calories and cutting on 1400......I don't even have bikini competitors reach 1400 calories.....

Do you have any pics of yourself to post up? If you truly are SUPER lean, you can be in great position for some of the best gains of your life.

-Matt

 

[martomcg]

Ok so i'm gonna guess that 1400 calories is on the low side then?
Is 2300 adequate? I'm basing it on the fact that i'm only 5ft 5in with a maintenance of about 1600-1800cal.

The most recent pic i have is from just before xmass (but i did over indulge quite a bit over that period!) I'll be taking pics every monday morning and can share too starting this monday (9th Jan).

ok so it wont let me upload a photo! i'll keep trying!

 

[nugget13]

Eat more, way more, add extra cardio to make your caloric difference. You NEED to feed your body enough

 

[martomcg]

Finally got the picture upload to work! Heres the most recent one i have!

 

[alan84]

How did you calculate your maintenance?? What is your current wieght?

 

[martomcg]

Calculated using online calculators.
Current weight is 58.5kg

 

[MattPorter]

Finally got the picture upload to work! Heres the most recent one i have!

I really hate people bulking up (hate that term) without sufficient hormones in their blood.

If you are a natural --- meaning you do not wish to cycle steroids etc...

I would simply focus on staying LEAN and perhaps CYCLE your calories.

Do 2300-3000 cals for 2 weeks ---- go down to 1500-2000 cals for 2-3 weeks, rinse and repeat, make documents of all caloric ranges and exercise that was involved during each phase.

When you are natural and over-eat (bulk) you just end up looking like shit....

Sad , but truth.

-Matt

 

[triplstep]

Eat more, way more, add extra cardio to make your caloric difference. You NEED to feed your body enough

This here bro, along with deadlifting, squats, military press, hang cleans..... Pound your system with compound moves, heavy as you can while performing with good form, and loads of proper calories. You look good now, very lean, but not very big.

Lift heavy, eat alot, rest, repeat.

Good luck

 

[martomcg]

I really hate people bulking up (hate that term) without sufficient hormones in their blood.

If you are a natural --- meaning you do not wish to cycle steroids etc...

I would simply focus on staying LEAN and perhaps CYCLE your calories.

Do 2300-3000 cals for 2 weeks ---- go down to 1500-2000 cals for 2-3 weeks, rinse and repeat, make documents of all caloric ranges and exercise that was involved during each phase.

When you are natural and over-eat (bulk) you just end up looking like shit....

Sad , but truth.

-Matt

Sorry to use the term in a way you dont like Matt! But there isnt many other ways to describe it.

I planned the 'calorie surplus' followed by a calorie defecit because i'm really not too bothered about what i look like between now and the end of May! its not untill the summer months that I'll actually be showing off my gains!

I hope i'm not wrong in thinking that my planned 'calorie surplus' method would result in far better muscle gains than cycling my calories up and down every couple of weeks.

Maybe i'm missing something that you could explain but i dont see how in the long run that would achieve anything?

Also i wont be using any steroids. Just supplements and protein.

Diet currently looks like this:

 

[dsc123]

I really hate people bulking up (hate that term) without sufficient hormones in their blood.

If you are a natural --- meaning you do not wish to cycle steroids etc...

I would simply focus on staying LEAN and perhaps CYCLE your calories.

Do 2300-3000 cals for 2 weeks ---- go down to 1500-2000 cals for 2-3 weeks, rinse and repeat, make documents of all caloric ranges and exercise that was involved during each phase.

When you are natural and over-eat (bulk) you just end up looking like shit....

Sad , but truth.

-Matt

I do not agree with this statement, if you have a strict diet and routine you can put on a lot of mass without putting on much fat...i started at 90lbs and have put on another 90lbs over 4 years i am now 184lbs. yes i do hold some fat around my stomach but i also hold a lot of muscle mass, i will be doing my first cut in march. bulking without looking like shit is possible naturally

 

[martomcg]

My last bulk was a 'dirty' one where i just ate anything and everything! But this time around i've thought out my meals and have a set routine.

And as i said i'm not terribly worried about what i look like between now and the end of May! I just want the end product to look as good as possible!