Advice on mini cut?

[am777]

I started properly bulking in mid-end august and after 12 weeks have gained 1.5 kg approximately

Start weight: 61 kg height: 1.70

Month 1: 0.23kg
Month 2: 0.64 kg
Month 3: 0.72 kg Waist: 73 cm


I am going for a holiday over christmas (1 week) and will be eating a lot and with access to hotel gym but not sure how much I will get to use it. Do you think a week of intense mini cutting would be good or should I just carry on bulking and take what comes over the holiday..

[gbullock32]

It would be pretty pointless, just keep bulking; one week wont matter much in the long run.

[Mrpb]

If you're above ~16% you're better off doing a proper cut.

If you're not, you're better off continuing bulking.

Cutting in the absence of proper resistance training would be a bad idea.

[am777]

It would be pretty pointless, just keep bulking; one week wont matter much in the long run.

ok i was thinking of doing 1 week prior to my trip but I guess you are right in that

[am777]

If you're above ~16% you're better off doing a proper cut.

If you're not, you're better off continuing bulking.

Cutting in the absence of proper resistance training would be a bad idea.

don't think i am 16% will upload some pics soon... i was thinking of cutting a week before going on holiday..

[schoolboycook]

You can gain and cut at the same time. I only eat carbs on the days I work out and low-carb, high protein on rest day. This way, I build muscle without getting high body fat.

[Partyrocking]

You can gain and cut at the same time. I only eat carbs on the days I work out and low-carb, high protein on rest day. This way, I build muscle without getting high body fat.

dafuq

[DGMan99]

You can gain and cut at the same time. I only eat carbs on the days I work out and low-carb, high protein on rest day. This way, I build muscle without getting high body fat.

I think you know nothing about basic nutrition.

[am777]

I think you know nothing about basic nutrition.

agreed.. i usually cycle calories just because i like to be flexible but there is no way you can build muscle and loose fat at the same time... having said this what are you guys views on a week mini cut?

[dipatel13]

It would be pretty pointless, just keep bulking; one week wont matter much in the long run.

You won't be able to do much in a week and it's not long enough for your body to adjust. Most times when you change your diet, you have to give it a couple weeks to see the effects.

[chamelious]

agreed.. i usually cycle calories just because i like to be flexible but there is no way you can build muscle and loose fat at the same time... having said this what are you guys views on a week mini cut?

On a cut you only expect to lose 1lb a week, 2 maybe if you're really overweight, which you're not. A week is not long enough to notice any kind of results, from a bulk or a cut.

[Mrpb]

agreed.. i usually cycle calories just because i like to be flexible but there is no way you can build muscle and loose fat at the same time... having said this what are you guys views on a week mini cut?

Pointless.

And it IS possible to gain muscle and lose fat at the same time. See for example: http://shreddedbyscience.com/can-you...lorie-deficit/

[am777]

Pointless.

And it IS possible to gain muscle and lose fat at the same time. See for example: http://shreddedbyscience.com/can-you...lorie-deficit/

wow that is a very good article thanks for that! thing is I have been aiming for little as possible fat gain.. at the end of my cut I would say I was aprox 12-13% some loose skin/fat on lower abs so the aim was to bulk whilst cycling calories so eat above maintenance training days and below by significant amount on non training but the maximum surplus I have gone with is aprox 200 kcal on a weekly average.. and i have noticed strength gains and there are points where i look leaner than i did at the end of the cut. But I am not sure how sustainable this model is... my aim is to gain 8-12 kg of weight in a year...with 12 being an absolute maximum.. don't know if this is realistic or not so far 1.5 kg aprox in 3 months and i take a weekly average...

[dipatel13]

wow that is a very good article thanks for that! thing is I have been aiming for little as possible fat gain.. at the end of my cut I would say I was aprox 12-13% some loose skin/fat on lower abs so the aim was to bulk whilst cycling calories so eat above maintenance training days and below by significant amount on non training but the maximum surplus I have gone with is aprox 200 kcal on a weekly average.. and i have noticed strength gains and there are points where i look leaner than i did at the end of the cut. But I am not sure how sustainable this model is... my aim is to gain 8-12 kg of weight in a year...with 12 being an absolute maximum.. don't know if this is realistic or not so far 1.5 kg aprox in 3 months and i take a weekly average...

Not a good way to bulk. You limit your fat gain on bulk by being in controlled surplus of 200-300 calories a day which comes out to ~.5lbs per week. You're saying the most you've done is 200 surplus a week...

[Mrpb]

wow that is a very good article thanks for that! thing is I have been aiming for little as possible fat gain.. at the end of my cut I would say I was aprox 12-13% some loose skin/fat on lower abs so the aim was to bulk whilst cycling calories so eat above maintenance training days and below by significant amount on non training but the maximum surplus I have gone with is aprox 200 kcal on a weekly average.. and i have noticed strength gains and there are points where i look leaner than i did at the end of the cut. But I am not sure how sustainable this model is... my aim is to gain 8-12 kg of weight in a year...with 12 being an absolute maximum.. don't know if this is realistic or not so far 1.5 kg aprox in 3 months and i take a weekly average...

With your stats and goals in mind I would go with 6 to 8 kg weight gain in one year.

[am777]

With your stats and goals in mind I would go with 6 to 8 kg weight gain in one year.

So my stats are 1.75 m 62.5 kg now and here is my pre-bulk pics I will upload some ones later on today so you can assess if I gained some muscle or just fat.. I think I am 12-13% on these ones but not sure what do you guy think?

[Mrpb]

So my stats are 1.75 m 62.5 kg now and here is my pre-bulk pics I will upload some ones later on today so you can assess if I gained some muscle or just fat.. I think I am 12-13% on these ones but not sure what do you guy think?

I'll be honest with you. I think you've got the wrong focus. I see you starting many threads and uploading many pictures. Always talking about lose skin, minor weight changes, fretting about details etc.

I never see a real change in your physique.

Here's my advice to you: instead of continuously worrying about scale weight or body fat, start focusing on your lifts.

So instead of thinking how can I gain 0.17525 pounds per week, start thinking how can I add 30 pounds to my bench press this year.

[chamelious]

I'll be honest with you. I think you've got the wrong focus. I see you starting many threads and uploading many pictures. Always talking about lose skin, minor weight changes, fretting about details etc.

I never see a real change in your physique.

Here's my advice to you: instead of continuously worrying about scale weight or body fat, start focusing on your lifts.

So instead of thinking how can I gain 0.17525 pounds per week, start thinking how can I add 30 pounds to my bench press this year.

"You must spread some Reputation around before giving it to Mrpb again."

This, all of this. Stop worrying about details. Start getting stronger.

[dest0]

I'll be honest with you. I think you've got the wrong focus. I see you starting many threads and uploading many pictures. Always talking about lose skin, minor weight changes, fretting about details etc.

I never see a real change in your physique.

Here's my advice to you: instead of continuously worrying about scale weight or body fat, start focusing on your lifts.

So instead of thinking how can I gain 0.17525 pounds per week, start thinking how can I add 30 pounds to my bench press this year.

Hit the nail on the head.

Stop focusing on minor details, keep in mind the transition from bulk to cut and vice versa take time, you can't just go from 3,000 calories to 2,000 calories..so it will take you more than a week to get there, you can't do a minicut in that sense.

Keep bulking slowly and when you're uncomfortable with your body fat, then start thinking about your cut.

[am777]

okay thanks for the feedback will focus on that.. what should be a realistic increase in bench be for a year then?

[Mrpb]

okay thanks for the feedback will focus on that.. what should be a realistic increase in bench be for a year then?

What is your 5rm bench now?

[am777]

What is your 5rm bench now?

75 kg... it ain't much i know.......

[Mrpb]

75 kg... it ain't much i know.......

Strength wise it's not that bad for a 62.5kg man. Hypertrophy doesn't seem matched with your strength though, this might be caused by doing too little volume. What routine are you on?

Anyway, progress is progress. Even if you only add 500 gram to your bench press every week you'd have a 100kg bench in one year.

As for calories, you need to find an amount that fuels your progress on your lifts, instead of trying to make the scale move.

[am777]

Strength wise it's not that bad for a 62.5kg man. Hypertrophy doesn't seem matched with your strength though, this might be caused by doing too little volume. What routine are you on?

Anyway, progress is progress. Even if you only add 500 gram to your bench press every week you'd have a 100kg bench in one year.

As for calories, you need to find an amount that fuels your progress on your lifts, instead of trying to make the scale move.

well i do two days of strength and hyportrophy range where i reduce the weight... as for that picture you seen earlier my bench was 65ish then

[Mrpb]

well i do two days of strength and hyportrophy range where i reduce the weight...

well the progress is good.

which program is that?

[am777]

well the progress is good.

which program is that?

its something i got from a PT friend..so its push pull legs but first three days are in 4-6 range then rest then 3 days of 8-12 reps. and here are the pictures of me now ( i know you said don't wory about details but i think i have grown a bit at least)

[Mrpb]

its something i got from a PT friend..so its push pull legs but first three days are in 4-6 range then rest then 3 days of 8-12 reps.

Sounds good.

I can't really tell much by those pictures but as long as you are making consistent progress on your lifts you're moving in the right direction.

[am777]

Sounds good.

I can't really tell much by those pictures but as long as you are making consistent progress on your lifts you're moving in the right direction.

yeah i am especially on my rows, deadlifts and squats.. OHP and bench are serious concern though and clearly weak areas but you have given me a good target 100 kg in 1 year...my shoulders are a bit limited due to sport injury so bench is limited going down to 90 degrees and back up...i know its kind of cheating but nothing i can do really... two shoulder operations have not helped at all!

[schoolboycook]

I think you know nothing about basic nutrition.

It works for me, so I thought I would share it. I'm no expert. I also do the intermittent fasting thing until 3 pm maybe that's why it works.