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  1. #1
    Registered User Alz1991's Avatar
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    Cutting to lean bulking

    Hey people I'm currently ending my cutting cycle, this will be my last week due to not having enough mass as I would like to have.

    I'm 6ft 1inches
    21 year old male
    Weighing 86kg
    Sitting around 11-12% bf

    I have been dieting for 3-4months have lost around 10kgs of fat maybe a little muscle mass but still have the strenght
    I did if not better.
    The reason for this post is I'm looking to put a but more muscle on selected areas such as calves, delts and biceps and I'm wondering how to approach a lean bulk from a current calorie deficit?

    Everyone's opinion is welcome wether I should keep cutting or start bulking
    Last edited by Alz1991; 12-02-2012 at 12:50 PM.
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  2. #2
    Registered User Lincoln Biscuit's Avatar
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    10kgs! nicely done m8. I'd say 10% is prolly the golden spot to start bulking in terms of optimum hormones etc. I'll give you my viewpoint.

    2 weeks at maintenance should book-end any diet. Whether its bulking or cutting it takes 2 weeks for all the hormone re-balancing (leptin etc) to feed through.

    If you want to specialise then pick no more than 2 areas. Look to hold every other area at the same strength/development.

    The best calve development i've ever had is as follows.......

    1) Sit on the Leg Press machine with your ankles at 90 degrees, toes pointing up and in a neutral position.
    2) Go down and let the calves stretch, then press up back to this neutral position. Do 8 -10 reps of this move which is kind of half a complete calve press. Start light, make sure you don't tear an achilles.
    3) Still on the leg press. Start as you did with the first move with your toes pointing at the sky and your ankle at 90 degrees. This time do the top portion of the rep. So take your calves from the neutral position to fully flexed. Do the same amount of these as you did with the lower portion.
    4) Do the same but with the entire range of motion.

    So... Your doing reps with the the lower portion, reps with the higher portion and then reps with the full range.. Don't rest in between. it will burn!.. Repeat 3 times
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  3. #3
    Registered User Alz1991's Avatar
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    Originally Posted by Lincoln Biscuit View Post
    10kgs! nicely done m8. I'd say 10% is prolly the golden spot to start bulking in terms of optimum hormones etc. I'll give you my viewpoint.

    2 weeks at maintenance should book-end any diet. Whether its bulking or cutting it takes 2 weeks for all the hormone re-balancing (leptin etc) to feed through.

    If you want to specialise then pick no more than 2 areas. Look to hold every other area at the same strength/development.

    The best calve development i've ever had is as follows.......

    1) Sit on the Leg Press machine with your ankles at 90 degrees, toes pointing up and in a neutral position.
    2) Go down and let the calves stretch, then press up back to this neutral position. Do 8 -10 reps of this move which is kind of half a complete calve press. Start light, make sure you don't tear an achilles.
    3) Still on the leg press. Start as you did with the first move with your toes pointing at the sky and your ankle at 90 degrees. This time do the top portion of the rep. So take your calves from the neutral position to fully flexed. Do the same amount of these as you did with the lower portion.
    4) Do the same but with the entire range of motion.

    So... Your doing reps with the the lower portion, reps with the higher portion and then reps with the full range.. Don't rest in between. it will burn!.. Repeat 3 times
    Thanks mate those 10kgs didn't come off easy had to do a lot of experimenting with diets.
    So your saying just stay on maintenance for two weeks and go from there? What should my macros be? Current macro's are
    protein 1.2g/lb of bodyweight
    Fats 0.45g/lb
    Carbs fill out the rest of my cals around 140-160g
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  4. #4
    Registered User Lincoln Biscuit's Avatar
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    Well i depends on what you want to do. If you want to continue cutting then don't bother with maintenance until you get down to the weight that you want to start bulking from. What im trying to say is that once you get to the time that you you want to start bulking from, you should take 2 weeks.. Personally i think if you are at 11% Bf then you are at pretty much there (10% is optimal as i said). You want to bulk though don't you?
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  5. #5
    Registered User Alz1991's Avatar
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    Originally Posted by Lincoln Biscuit View Post
    Well i depends on what you want to do. If you want to continue cutting then don't bother with maintenance until you get down to the weight that you want to start bulking from. What im trying to say is that once you get to the time that you you want to start bulking from, you should take 2 weeks.. Personally i think if you are at 11% Bf then you are at pretty much there (10% is optimal as i said). You want to bulk though don't you?
    Yea I think I will continue my cut till I'm in 10% maybe 3 more weeks of strict dieting and cardio will get me there.
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  6. #6
    Registered User tden99's Avatar
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    where did you get BF numbers from?
    From your avi it doesn't look like you have 11-12% vascularity, but its hard to say from that avi.

    That being said I would probably not cut past 4 months.
    However, I personally like to reverse diet up (100-200cals a week till in surplus)
    Good work on the 10kg but I would be wary if you cut again about going that fast. Probably want to max at 1lb/week loss
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    Registered User rocco1999's Avatar
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    I'm in a similar situation as OP. I'm finishing my cut and will be on mainteance for 2-3 weeks before fully going to bulking.

    What I would like to know is what happens on training vs. rest day? I will be on a 2600 mainteance for first 2 weeks but on a training day I take a POW shake which means that on that day I actually take 2950 in first 2 weeks too ? Or on training day I reduce normal food to compensate for shake and stay on 2600 ?
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  8. #8
    Registered User Alz1991's Avatar
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    Originally Posted by tden99 View Post
    where did you get BF numbers from?
    From your avi it doesn't look like you have 11-12% vascularity, but its hard to say from that avi.

    That being said I would probably not cut past 4 months.
    However, I personally like to reverse diet up (100-200cals a week till in surplus)
    Good work on the 10kg but I would be wary if you cut again about going that fast. Probably want to max at 1lb/week loss
    I was being stupid trying to put in as much size as possible going by what's on the scales and not the mirror, my dirty bulk consisted of almost everything you can think of lol I was just trying to get to the 100kg mark ended up getting to 96-97 kg and one day I took a proper look in the mirror at myself and I was like wtf am I doing . Packed on so much fat and hardly any muscle which sucked. Now I want to do it properly. Ill post up a current photo tonight. that avi is quite old
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