Don't Bulk or Cut - Transform Your Body!

[Zemken12]

Ive been working on 4 day splits with the diet OP has suggested, and I have gotten results.. check my profile pic, thats 10 weeks between pics

[PaulBaj]

nice write up

[BigBeard86]

i dont like it when people come up with plans and ideas. every single one of us is different. what works for you might not work for someone else.
when i used to eat ~2000cals a day, my muscle eroded and i as very skinny. that was when i first began working out. for the past year, ive been eating about 3300 cals on my workout day, and have never seen better results. my strength is increasing every week, my bodyfat is dropping, and my muscles are getting bigger. at my weight, im taking in over 200gasm of protein a day. when i used to take in less, i made no gains at all in the gym - i was working out for no reason.

yes, there are some people out there that can eat 1500 caolries and ingest 70grams of protein, yet make great gains. there are also people that must eat 4k+ cals to make gains. it is very wrong to generalize and say this diet works or this workout program works. this is the reason why so many people fail at attaining a great body in the gym - they are too busy listening to others but not listening to thier own body. yes, its important to listen to anotehr opnion, but you must have the ability to decide what is true or not for yourself.

[TheManc]

Im 5'8 and weigh 143 lbs. Been told bulking up would be the best option, but would this work for me ?

[Kezefite]

Thanks, great post!

[GorislavaG]

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[TonyMuscoli]

ok but how many scoops a day?

[Tomi_Li]

Sounds like a great idea and its great your deadlift went to 325Ib! But you can't say that your deadlift went up only because from doing what you said. It would have been the same if you were eating 3000 calories a day, maybe a little more but of course the downside would be you would have gained much more fat.

When I cut last year, I was 145Ib and 3000 calories was maintenance! I dropped 500 calories a day and lost a pound a week, there was no muscle increase it just got harder and harder, but I was still pulling out the same reps until after month 4, then things went downhill.

But of course what your saying is the ideal plan. I could do that but it would be complicated and hard to keep track of things. If I had a accurate weight scale, food weight scale, some accurate body fat estimater, and maybe some other things then no doubt would I be gaining half a pound a week (eating 250 calories over maintenance a day) with minimal fat gain and a good amount of muscle gained. That would be great!

But the thing is, its gotta be accurate. My weight scale ranges a pound here and there, I have to step on step off, step on step off to get a ranged 1-2 pound reading its electric (sigh). And if I were to eat 250+ cals over maint a day it would be so hard to keep track of the progress to make sure you are eating correctly and you would have to measure your food just right too. Thats why I lose/gain a pound a week because there is almost no hassle, the scale will say you gained a pound and you did it right, its just half pounds don't read very well, quarter pounds don't read at all, so if you gained a quarter pound it would still say you are the same weight.


I agree with what you say, this plan is so much better then bulking/cutting, imagine the minimal fat gain and good muscle gain you get, it eliminates 3 month cuts frequently. And if you were to not do 2 3 month cuts because of this thats 6 months more of strength gain!

I have done a total of 5 months cutting, and 3 more months about to come.

[Meleky]

How would this fit into Rippetoe's Starting Strength?

[nitro3025]

great article!

[Pizzownage]

Wow, great post. Lovin it

[Vgozgeyzy]

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[Madroach]

Vegas, I was wondering if you could post a few examples of daily meals you ate during that 4.5 month period when you had your transformation. It would be great help for the newbies like me.

[jds425]

Would this be something that a skinnyfat person should do? Im 133 and have a small gut.... so i was thinkin that this would be a good option? anybody have any results with this?

[Icepray]

Thinking of giving this a try, I tend to gain fat very easily... just don't want to eat maintenance and not yield results, waste of my time

[Strongrm5791]

I like the concept.....I am a newbie to this, don't want to be like "Arnold" or "Tom Platz", and have Diabetes; Type 1. The other thing is that Carbs is a serious issue for me. Carbs make simple sugars and simple surgars raises my blood glucose exponentially. Acually, they raise everyones blood glucose levels, but people that don't have diabetes can deal with it better than people that do have diabetes. I like the workout concept, the diet scheduling and caloric intake and ideas, and I have to add cardio also, so this a good starter platform for me. Thanks!

How to transform your physique from out of shape, to a much leaner (toned/defined), fit and stronger one.

I am writing this because everyday, I see new trainees carrying a bulking and/or cutting mentality when trying to achieve the physique they desire.

Whether you are thin/skinny/flabby or you have 10-30 pounds of fat to shed, this nutrition/workout plan will work for you, that is if you are after:

Making lift progress (gym progress)
Changing body composition (mirror progress) (losing fat, gaining muscle)

My theory:

Consume the lowest calories possible, but enough to continue making progress in the gym.

Minimum 2000 calories, male or female, with a sufficient amount of protein.

Progress in the gym means:
Getting stronger every week. You are either squatting heavier, or performed better (lifted the same weight for more reps).


My promise: If you focus on lift progress, with the right amount of calories, the progress in the mirror you are looking for will appear.

This will require you to figure out your maintenance.
Be consistent in your caloric intake.
Count calories as accurate as possible.
Make sure your protein intake is covered.
Lift hard, keep track of your lift progress.
Give priority to the compound exercises, working your muscle groups in a sane manner.

Depending on how much physical activity you get, your intake may be higher, requiring you to eat much more than 2500 calories.
But, a smart choice would be to start off low, and increase calorie intake to shatter plateaus and continue gym progress.

For a thin/skinny/flabby/10-30 pounds over-weight male: 2200 calories, at ~150g of protein/day would be a good place to start.
For a female, 2000 would be the starting caloric intake, at 120g of protein.

Again, depending on how much cardio you are incorporating in your fitness program, eating more is a must. Otherwise, lift progress will take toll and so will mirror progress.

DO NOT UNDER EAT
2200 for a male, would be the starting intake.
If you are squatting, shoulder pressing, rowing, bench pressing, deadlifting more the following week, then you are doing it right. If your lifts slow down, keep the intake the same for another week, if you hit a wall, strength wise, up the calories by a 150. Get more rest and continue progress.

By the time you are around 2700 calories, you would have gained a lot of strength, for me by the time I was consuming 2700 calories, 4.5 months into lifting, my shoulder press went from 30 pound dumbells, to 75 pound dumbells, my deadlift went from 85 pounds, to 325 pounds.

It's simple.
You don't need 3000 calories as a beginner to make progress.
And if shedding fat is a big part of your goal physique (leaner/stronger), eating at a healthy 2000-2600 calories at the start, with enough protein will lead you there.

Diet:

Whole wheat pasta or ice cream. Doesn't matter.
Although the pasta may be a healthier choice.
When it comes down to mirror progress, a 300 calorie cookie won't be much different than 2 potatoes. At the end of the day, all that matters is that your intake is in the range best for your goals, for me right now, about 2700 calories. And the protein stays constant, for me around 170g/day.

[ocarinanoob]

Seems like an old article got bumped up. However I couldn't help clicking it so some of you older more experienced lifters could tell me if you see some truth in this article:

http://www.t-nation.com/free_online_..._about_bulking

It seems you can make steady gains without the fat.

[theMayson]

How to transform your physique from out of shape, to a much leaner (toned/defined), fit and stronger one.

I am writing this because everyday, I see new trainees carrying a bulking and/or cutting mentality when trying to achieve the physique they desire.

Whether you are thin/skinny/flabby or you have 10-30 pounds of fat to shed, this nutrition/workout plan will work for you, that is if you are after:

Making lift progress (gym progress)
Changing body composition (mirror progress) (losing fat, gaining muscle)

My theory:

Consume the lowest calories possible, but enough to continue making progress in the gym.

Minimum 2000 calories, male or female, with a sufficient amount of protein.

Progress in the gym means:
Getting stronger every week. You are either squatting heavier, or performed better (lifted the same weight for more reps).


My promise: If you focus on lift progress, with the right amount of calories, the progress in the mirror you are looking for will appear.

This will require you to figure out your maintenance.
Be consistent in your caloric intake.
Count calories as accurate as possible.
Make sure your protein intake is covered.
Lift hard, keep track of your lift progress.
Give priority to the compound exercises, working your muscle groups in a sane manner.

Depending on how much physical activity you get, your intake may be higher, requiring you to eat much more than 2500 calories.
But, a smart choice would be to start off low, and increase calorie intake to shatter plateaus and continue gym progress.

For a thin/skinny/flabby/10-30 pounds over-weight male: 2200 calories, at ~150g of protein/day would be a good place to start.
For a female, 2000 would be the starting caloric intake, at 120g of protein.

Again, depending on how much cardio you are incorporating in your fitness program, eating more is a must. Otherwise, lift progress will take toll and so will mirror progress.

DO NOT UNDER EAT
2200 for a male, would be the starting intake.
If you are squatting, shoulder pressing, rowing, bench pressing, deadlifting more the following week, then you are doing it right. If your lifts slow down, keep the intake the same for another week, if you hit a wall, strength wise, up the calories by a 150. Get more rest and continue progress.

By the time you are around 2700 calories, you would have gained a lot of strength, for me by the time I was consuming 2700 calories, 4.5 months into lifting, my shoulder press went from 30 pound dumbells, to 75 pound dumbells, my deadlift went from 85 pounds, to 325 pounds.

It's simple.
You don't need 3000 calories as a beginner to make progress.
And if shedding fat is a big part of your goal physique (leaner/stronger), eating at a healthy 2000-2600 calories at the start, with enough protein will lead you there.

Diet:

Whole wheat pasta or ice cream. Doesn't matter.
Although the pasta may be a healthier choice.
When it comes down to mirror progress, a 300 calorie cookie won't be much different than 2 potatoes. At the end of the day, all that matters is that your intake is in the range best for your goals, for me right now, about 2700 calories. And the protein stays constant, for me around 170g/day.

Yeah, Thats the plan i was always doing transformation, not bulking than cutting thats like building a house without windows than breaking the wall to put window....

[jsuarez]

Fantastic Article.

[natinder24]

my arms and chest are lean as ****, but my midsection (abs) are not tight and don't pop out. wt do?

[Samy911]

wtf I eat 4500 - 5000 cal / day

[blair420]

ty, this helped me.

[creole26]

How to transform your physique from out of shape, to a much leaner (toned/defined), fit and stronger one.

I am writing this because everyday, I see new trainees carrying a bulking and/or cutting mentality when trying to achieve the physique they desire.

Whether you are thin/skinny/flabby or you have 10-30 pounds of fat to shed, this nutrition/workout plan will work for you, that is if you are after:

Making lift progress (gym progress)
Changing body composition (mirror progress) (losing fat, gaining muscle)

My theory:

Consume the lowest calories possible, but enough to continue making progress in the gym.

Minimum 2000 calories, male or female, with a sufficient amount of protein.

Progress in the gym means:
Getting stronger every week. You are either squatting heavier, or performed better (lifted the same weight for more reps).


My promise: If you focus on lift progress, with the right amount of calories, the progress in the mirror you are looking for will appear.

This will require you to figure out your maintenance.
Be consistent in your caloric intake.
Count calories as accurate as possible.
Make sure your protein intake is covered.
Lift hard, keep track of your lift progress.
Give priority to the compound exercises, working your muscle groups in a sane manner.

Depending on how much physical activity you get, your intake may be higher, requiring you to eat much more than 2500 calories.
But, a smart choice would be to start off low, and increase calorie intake to shatter plateaus and continue gym progress.

For a thin/skinny/flabby/10-30 pounds over-weight male: 2200 calories, at ~150g of protein/day would be a good place to start.
For a female, 2000 would be the starting caloric intake, at 120g of protein.

Again, depending on how much cardio you are incorporating in your fitness program, eating more is a must. Otherwise, lift progress will take toll and so will mirror progress.

DO NOT UNDER EAT
2200 for a male, would be the starting intake.
If you are squatting, shoulder pressing, rowing, bench pressing, deadlifting more the following week, then you are doing it right. If your lifts slow down, keep the intake the same for another week, if you hit a wall, strength wise, up the calories by a 150. Get more rest and continue progress.

By the time you are around 2700 calories, you would have gained a lot of strength, for me by the time I was consuming 2700 calories, 4.5 months into lifting, my shoulder press went from 30 pound dumbells, to 75 pound dumbells, my deadlift went from 85 pounds, to 325 pounds.

It's simple.
You don't need 3000 calories as a beginner to make progress.
And if shedding fat is a big part of your goal physique (leaner/stronger), eating at a healthy 2000-2600 calories at the start, with enough protein will lead you there.

Diet:

Whole wheat pasta or ice cream. Doesn't matter.
Although the pasta may be a healthier choice.
When it comes down to mirror progress, a 300 calorie cookie won't be much different than 2 potatoes. At the end of the day, all that matters is that your intake is in the range best for your goals, for me right now, about 2700 calories. And the protein stays constant, for me around 170g/day.

i agree here

[danyeezy]

thi is erally good info

[witties]

Great post thanks man

[KayyGee]

So lean bulking...

[nosix]

So I’m classified as skinny fat gp says I'm underweight (70kg 16%-18%bf) Lost 50kgs in 6 months by eating low calories and doing heaps of cardio but lost alot of muscle atm I eat 1700 – 1800 calories a day you say eat clean good foods but don’t be scared to eat fast food every now and then an eat 2200 calories a day and I will get a beach body (not interested in being a bodybuilder just a nice toned/lean body)? I do weights 4/5 days a week with cardio 2/4days a week

Questions.

1. Just Count Calories?
2. Use my mirror as my scale?
3. Don’t be afraid of fast food?
4. Count calories not macros but make sure you get enough protein?

[acubed123]

Thank you for this. Congratulations on your transformation as well.

[riongardner]

How to transform your physique from out of shape, to a much leaner (toned/defined), fit and stronger one.

I am writing this because everyday, I see new trainees carrying a bulking and/or cutting mentality when trying to achieve the physique they desire.

Whether you are thin/skinny/flabby or you have 10-30 pounds of fat to shed, this nutrition/workout plan will work for you, that is if you are after:

Making lift progress (gym progress)
Changing body composition (mirror progress) (losing fat, gaining muscle)

My theory:

Consume the lowest calories possible, but enough to continue making progress in the gym.

Minimum 2000 calories, male or female, with a sufficient amount of protein.

Progress in the gym means:
Getting stronger every week. You are either squatting heavier, or performed better (lifted the same weight for more reps).


My promise: If you focus on lift progress, with the right amount of calories, the progress in the mirror you are looking for will appear.

This will require you to figure out your maintenance.
Be consistent in your caloric intake.
Count calories as accurate as possible.
Make sure your protein intake is covered.
Lift hard, keep track of your lift progress.
Give priority to the compound exercises, working your muscle groups in a sane manner.

Depending on how much physical activity you get, your intake may be higher, requiring you to eat much more than 2500 calories.
But, a smart choice would be to start off low, and increase calorie intake to shatter plateaus and continue gym progress.

For a thin/skinny/flabby/10-30 pounds over-weight male: 2200 calories, at ~150g of protein/day would be a good place to start.
For a female, 2000 would be the starting caloric intake, at 120g of protein.

Again, depending on how much cardio you are incorporating in your fitness program, eating more is a must. Otherwise, lift progress will take toll and so will mirror progress.

DO NOT UNDER EAT
2200 for a male, would be the starting intake.
If you are squatting, shoulder pressing, rowing, bench pressing, deadlifting more the following week, then you are doing it right. If your lifts slow down, keep the intake the same for another week, if you hit a wall, strength wise, up the calories by a 150. Get more rest and continue progress.

By the time you are around 2700 calories, you would have gained a lot of strength, for me by the time I was consuming 2700 calories, 4.5 months into lifting, my shoulder press went from 30 pound dumbells, to 75 pound dumbells, my deadlift went from 85 pounds, to 325 pounds.

It's simple.
You don't need 3000 calories as a beginner to make progress.
And if shedding fat is a big part of your goal physique (leaner/stronger), eating at a healthy 2000-2600 calories at the start, with enough protein will lead you there.

Diet:

Whole wheat pasta or ice cream. Doesn't matter.
Although the pasta may be a healthier choice.
When it comes down to mirror progress, a 300 calorie cookie won't be much different than 2 potatoes. At the end of the day, all that matters is that your intake is in the range best for your goals, for me right now, about 2700 calories. And the protein stays constant, for me around 170g/day.

This is very similar to what I am doing! I started about 40 pounds overweight. Ive lost 10 pounds in three weeks and it may be too soon to see how much my lifting has improved, but I definitely feel stronger. Thank you for posting, it gives me confidence in the whole idea of losing weight while gaining muscle. It makes me feel like it should be easier for someone who is overweight like myself.

[tlrmde]

Love it! You don't need to 'bulk' to bulk!