Bulking/Cutting for Beginners

[TCBanish]

Hi Everyone,

I recently began following a strength training routine last November. I am now hooked and love trying out new routines and workouts. My goal is to lose 10-15 pounds and have great muscle definition. However, my diet needs improvement and I am working on not overeating. I generally avoid fast/junk food but I definitely am not cutting enough calories.

I would really appreciate some cutting/bulking info for someone just starting out. A few questions I have are:

Does your weight lifting routine change alot between cutting bulking?

What type of foods do you eat on each phase and do you count out calories?

How long does each phase last?

What are big mistakes that beginners should avoid when bulking/cutting.

Thank you everyone in advance!

[tina722]

Hi! It's great that you love this - you will find that proper nutrition/diet to fuel your workouts will increase your gains and motivate you more.

Some general thoughts: you said "my diet needs improvement and I am working on not overeating. I generally avoid fast/junk food but I definitely am not cutting enough calories."

I would establish a healthy eating style before starting any hardcore/count every calorie eating plan. Do this by incorporating LOTS of veggies, get some lean protein several times a day, healthy fats with most of those meals. AND if you are full dont eat. The only exception would be after your workout - you need some recovery protein+carbs.

Your questions:

Does your weight lifting routine change alot between cutting bulking? Nope, in fact it's almost more important to keep the weight HEAVY while cutting to save your muscle.

What type of foods do you eat on each phase and do you count out calories? If I wanted to bulk I would eat MORE of what I normally eat, if I wanted to cut, I would eat less. That said carbs make me hungrier, so I tend to keep those low to moderate all the time. I have counted calories, but am not currently (just maintaining now).

How long does each phase last? variable - adjust it for you.

What are big mistakes that beginners should avoid when bulking/cutting. trying to cut when they have none/little muscle.

Also, be sure to check out the stickies - you will find answers to these questions in them

[TCBanish]

Yes, I began by following Matt's 12 week transformation and found I enjoy going to the gym for my strength training work out more than my cardio. (I still get cardio in, it was just all I would do before). Good advice, I will definitely keep working on my eating habits. I think I will start by adding muscle for a month or so then I will try cutting. Thank you for clarifying that I do not need to change my weight lifting during cutting. I'm excited to see some more results. I have lost 5lbs so far and my strength is increasing every week!