Psychologically speaking, going from a successful cut to bulking or even to maintenance is hard. Forming a solid habit of low calorie eating, then sticking with it, then seeing great results, mentally you've associated with eating more as a bad thing.
I went from 160 and 22% BF to my current stats in my signature. And now that I have lost fat and look better than being chubby, I realized I probably should increase some muscle mass.
But I want to do it slowly and carefully. When I was cutting I was routinely eating 1700-1800 cal a day. Today, I am trying to get myself to 2000 cal and it's hard! It's not physically hard of course. Only mentally.
Basically what's going through my mind is that I was happy with my cutting results, and I don't want to get fat ever again even though I do want to build more muscle.
Has anyone here successfully cut, then successfully bulked without increasing body fat? If so, care to share exactly how you did it? I think if I saw some definitive answers on how to eat and work out without gaining fat, I'd have an easier time doing it.
FAT, that's the fear.
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06-21-2010, 12:52 PM #1
DAMN. It's hard to go from cutting to bulking!
STATS:
Age - 33
Height - 5'10"
Weight - 148
BF - 11%
NUTRITION:
Cal - 2800
Fat - 60 gr
Protein - 230 gr
Carbs - 345 gr
WORKOUT:
MON - Chest, 5 exercises, 4 sets, 5-10 reps
TUES - Back, 5 exercises, 4 sets, 5-10 reps
WED - Shoulders, 5 exercises, 4 sets, 5-10 reps
THUR - Bis, 5 exercises, 4 sets, 5-10 reps, Tris 5 exercises, 4 sets, 5-10 reps
FRI: Full body Bootcamp
SAT: Rest
SUN: Legs, 5 exercises 3 sets each, 5-10 reps
Cardio 2x a week, low intensity, 30 minutes.
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06-21-2010, 12:58 PM #2
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06-21-2010, 12:58 PM #3
- Join Date: Mar 2009
- Location: United Kingdom (Great Britain)
- Age: 39
- Posts: 548
- Rep Power: 192
I guess just try to keep your bulking diet as clean as possible to avoid fat gains, and don't go too far over maintenance (only a few hundred cals). I'm having the same thoughts, I've been cutting for almost 11 weeks now and soon will be clean bulking, and worried about fat gains. Also worried how I'm going to physically eat that much (raising cals up by around 2000 over what I'm eating now!)!
starting stats 08/4-158.5 lbs,95cm waist, ~25% body fat
current stats 16/7-146 lbs, 81cm waist, ~13.0% body fat
original short term goal = 16 July = 12% BF. Actual reached = 16 July = 13% BF.
New short term goal = increase calories by 250/week, hope to hit 10-11% BF by the time I reach my bulking calories (3rd Sept).
Medium term goal = 160 lbs @ 10% body fat by April 2011
long term goal = 180 lbs, 10% body fat
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06-21-2010, 01:04 PM #4
good work in the past man. as for bulking without fat it is extremely hard.even guys on gear accept small fat gain.Though I've fond that taking sesamin,fish oils and cla are a great anti fat stack
i bulked and gained 2% fat so it can be done
I would recommend though to cut to around 10-12% body fat and eat only 250-500 cals over maintenance
dont over do it
increase your cals every week by 1 or 2 hundred until you're at your bulking calories
.
To minimize fat gain remain consistent with cardio.You should be fine but seriously consider cutting to at least 12% bodyfat
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06-21-2010, 01:18 PM #5
- Join Date: Mar 2008
- Location: Fort Lauderdale, Florida, United States
- Age: 36
- Posts: 9,295
- Rep Power: 11143
300 cals is like extra few bites of food?
WWJD-What Would Jesus Deadlift?
May God bless you with enough foolishness to believe that you really CAN make a difference in this world, so that you are able, with God's grace, to do what others claim cannot be done. -From the Four-Fold Franciscan Blessing
Who Says I Can't Pack on Mass (my log)?
http://forum.bodybuilding.com/showthread.php?t=146406963
richbodyfit.com<--- awesome trainer and workout partner!
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06-21-2010, 01:19 PM #6STATS:
Age - 33
Height - 5'10"
Weight - 148
BF - 11%
NUTRITION:
Cal - 2800
Fat - 60 gr
Protein - 230 gr
Carbs - 345 gr
WORKOUT:
MON - Chest, 5 exercises, 4 sets, 5-10 reps
TUES - Back, 5 exercises, 4 sets, 5-10 reps
WED - Shoulders, 5 exercises, 4 sets, 5-10 reps
THUR - Bis, 5 exercises, 4 sets, 5-10 reps, Tris 5 exercises, 4 sets, 5-10 reps
FRI: Full body Bootcamp
SAT: Rest
SUN: Legs, 5 exercises 3 sets each, 5-10 reps
Cardio 2x a week, low intensity, 30 minutes.
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06-21-2010, 01:20 PM #7
- Join Date: Mar 2008
- Location: Fort Lauderdale, Florida, United States
- Age: 36
- Posts: 9,295
- Rep Power: 11143
WWJD-What Would Jesus Deadlift?
May God bless you with enough foolishness to believe that you really CAN make a difference in this world, so that you are able, with God's grace, to do what others claim cannot be done. -From the Four-Fold Franciscan Blessing
Who Says I Can't Pack on Mass (my log)?
http://forum.bodybuilding.com/showthread.php?t=146406963
richbodyfit.com<--- awesome trainer and workout partner!
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06-21-2010, 01:24 PM #8
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06-21-2010, 01:24 PM #9STATS:
Age - 33
Height - 5'10"
Weight - 148
BF - 11%
NUTRITION:
Cal - 2800
Fat - 60 gr
Protein - 230 gr
Carbs - 345 gr
WORKOUT:
MON - Chest, 5 exercises, 4 sets, 5-10 reps
TUES - Back, 5 exercises, 4 sets, 5-10 reps
WED - Shoulders, 5 exercises, 4 sets, 5-10 reps
THUR - Bis, 5 exercises, 4 sets, 5-10 reps, Tris 5 exercises, 4 sets, 5-10 reps
FRI: Full body Bootcamp
SAT: Rest
SUN: Legs, 5 exercises 3 sets each, 5-10 reps
Cardio 2x a week, low intensity, 30 minutes.
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06-21-2010, 01:44 PM #10
- Join Date: Aug 2008
- Location: Salinas, California, United States
- Age: 43
- Posts: 3,725
- Rep Power: 4242
carb-cycle. clean food. CARDIO STAYS IN!
that will net lean gains, and keep fat gain low. BUT you do need to realize what your main goal is....to BUILD MUSCLE. you cant mold a bigger sculpture without adding MORE clay (fat) on top of it first, before you can start chizzling away the excess off when the time is right. so keep in mind your main LONG TERM goal. if you know how to cut, it will be easier to cut the next time around....NPC BODYBUILDER / ISSA Certified Personal Trainer/Nutrition Specialist
Coached by IFBB PRO Fouad 'HOSS' Abiad | ABIAD'S ARMY
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06-21-2010, 01:45 PM #11
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06-21-2010, 01:51 PM #12STATS:
Age - 33
Height - 5'10"
Weight - 148
BF - 11%
NUTRITION:
Cal - 2800
Fat - 60 gr
Protein - 230 gr
Carbs - 345 gr
WORKOUT:
MON - Chest, 5 exercises, 4 sets, 5-10 reps
TUES - Back, 5 exercises, 4 sets, 5-10 reps
WED - Shoulders, 5 exercises, 4 sets, 5-10 reps
THUR - Bis, 5 exercises, 4 sets, 5-10 reps, Tris 5 exercises, 4 sets, 5-10 reps
FRI: Full body Bootcamp
SAT: Rest
SUN: Legs, 5 exercises 3 sets each, 5-10 reps
Cardio 2x a week, low intensity, 30 minutes.
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06-21-2010, 01:57 PM #13
- Join Date: Mar 2008
- Location: Fort Lauderdale, Florida, United States
- Age: 36
- Posts: 9,295
- Rep Power: 11143
WWJD-What Would Jesus Deadlift?
May God bless you with enough foolishness to believe that you really CAN make a difference in this world, so that you are able, with God's grace, to do what others claim cannot be done. -From the Four-Fold Franciscan Blessing
Who Says I Can't Pack on Mass (my log)?
http://forum.bodybuilding.com/showthread.php?t=146406963
richbodyfit.com<--- awesome trainer and workout partner!
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06-21-2010, 02:02 PM #14
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06-21-2010, 02:05 PM #15
i thought fat doesn't convert to muscle... From what I've been reading you just need the fuel for the muscle. And anything that isn't used for fuel turns to fat. So if that's true, getting muscle without fat seems to be just a matter of finding the right amount of fuel to efficient convert to muscle... And that can only be done through small incremental trials and errors. Correct me if this hypothesis is off base.
STATS:
Age - 33
Height - 5'10"
Weight - 148
BF - 11%
NUTRITION:
Cal - 2800
Fat - 60 gr
Protein - 230 gr
Carbs - 345 gr
WORKOUT:
MON - Chest, 5 exercises, 4 sets, 5-10 reps
TUES - Back, 5 exercises, 4 sets, 5-10 reps
WED - Shoulders, 5 exercises, 4 sets, 5-10 reps
THUR - Bis, 5 exercises, 4 sets, 5-10 reps, Tris 5 exercises, 4 sets, 5-10 reps
FRI: Full body Bootcamp
SAT: Rest
SUN: Legs, 5 exercises 3 sets each, 5-10 reps
Cardio 2x a week, low intensity, 30 minutes.
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06-21-2010, 02:15 PM #16
It is hard, and it's something I struggled myself after losing 45 lbs. and dropping down to about 8-9% body fat. In fact I'm still struggling with it.
You just gotta tell your mind and subconscious to go **** itself and just eat. And chances are, you can eat a hell of a lot more than you think you can and still bulk cleanly as long as you eat properly.
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06-21-2010, 02:17 PM #17
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06-21-2010, 02:24 PM #18STATS:
Age - 33
Height - 5'10"
Weight - 148
BF - 11%
NUTRITION:
Cal - 2800
Fat - 60 gr
Protein - 230 gr
Carbs - 345 gr
WORKOUT:
MON - Chest, 5 exercises, 4 sets, 5-10 reps
TUES - Back, 5 exercises, 4 sets, 5-10 reps
WED - Shoulders, 5 exercises, 4 sets, 5-10 reps
THUR - Bis, 5 exercises, 4 sets, 5-10 reps, Tris 5 exercises, 4 sets, 5-10 reps
FRI: Full body Bootcamp
SAT: Rest
SUN: Legs, 5 exercises 3 sets each, 5-10 reps
Cardio 2x a week, low intensity, 30 minutes.
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06-21-2010, 02:25 PM #19STATS:
Age - 33
Height - 5'10"
Weight - 148
BF - 11%
NUTRITION:
Cal - 2800
Fat - 60 gr
Protein - 230 gr
Carbs - 345 gr
WORKOUT:
MON - Chest, 5 exercises, 4 sets, 5-10 reps
TUES - Back, 5 exercises, 4 sets, 5-10 reps
WED - Shoulders, 5 exercises, 4 sets, 5-10 reps
THUR - Bis, 5 exercises, 4 sets, 5-10 reps, Tris 5 exercises, 4 sets, 5-10 reps
FRI: Full body Bootcamp
SAT: Rest
SUN: Legs, 5 exercises 3 sets each, 5-10 reps
Cardio 2x a week, low intensity, 30 minutes.
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06-21-2010, 02:34 PM #20
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06-21-2010, 02:36 PM #21STATS:
Age - 33
Height - 5'10"
Weight - 148
BF - 11%
NUTRITION:
Cal - 2800
Fat - 60 gr
Protein - 230 gr
Carbs - 345 gr
WORKOUT:
MON - Chest, 5 exercises, 4 sets, 5-10 reps
TUES - Back, 5 exercises, 4 sets, 5-10 reps
WED - Shoulders, 5 exercises, 4 sets, 5-10 reps
THUR - Bis, 5 exercises, 4 sets, 5-10 reps, Tris 5 exercises, 4 sets, 5-10 reps
FRI: Full body Bootcamp
SAT: Rest
SUN: Legs, 5 exercises 3 sets each, 5-10 reps
Cardio 2x a week, low intensity, 30 minutes.
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06-23-2010, 04:40 AM #22
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