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bmc1701
12-11-2013, 10:44 AM
hi people

I've been on a cut for a while.. lost a good amount of fat. never ever seen my abs but now they are just about visible when tensing.. as i have been cutting for a long time i wanna give my body a rest but also wanna build muscle if possible.
i have been on 2400 calories until today when i raised my cals up to 2800 my maintenance level. is that too quick or ok? i am going to bulk after on maintenance again. the reason i want to bulk again is my arms have got pretty small and i don't like that. any recommendations?

cheers appreciate the help

TheiKevin
12-11-2013, 10:51 AM
Congrats on the success so far! As for jumping right into maintenance, I've done it in the past and felt fine. I did put on some water weight and bloat quickly though which I didn't like. I feel like increasing gradually would keep sudden bloating to a minimum, so you may want to try that.

bmc1701
12-11-2013, 10:51 AM
sorry, also can you build muscle on maintenance calories? has anyone done this?

bmc1701
12-11-2013, 10:52 AM
Congrats on the success so far! As for jumping right into maintenance, I've done it in the past and felt fine. I did put on some water weight and bloat quickly though which I didn't like. I feel like increasing gradually would keep sudden bloating to a minimum, so you may want to try that.

cheers dude!

FishySteak
12-11-2013, 10:59 AM
Yes you can build muscle on maintenance calories, just won't be as fast as bulking. You'll likely lose some more fat as well, albeit slowly. This is known as recomping.

Nyrin
12-11-2013, 11:03 AM
Yep, what Fishy said--keeping the same mass while losing fat and gaining muscle is a recomp.

Recomp is less effective the leaner you are. Once you're down into the single digit range of bf%, a natural recomp will be absurdly slow. At higher bf% though (particularly 20+%), recomp can be almost as efficient as bulking. In the 10-20% range, you have to make the call, but bulk/cut cycles are generally more efficient if you can stay disciplined.

bmc1701
12-11-2013, 11:05 AM
oh right sounds good!so i shouldn't jump 400 cals at once u don't think? or jump it and do a little cardio eg. fast walking 20 mins...

bmc1701
12-11-2013, 11:12 AM
sorry maintenance is 2700 so 300 cals

AlwaysTryin
12-11-2013, 11:12 AM
oh right sounds good!so i shouldn't jump 400 cals at once u don't think? or jump it and do a little cardio eg. fast walking 20 mins...

Well they are the same thing

Increasing 200 vs increasing 400 and burning 200 via cardio

bmc1701
12-11-2013, 11:15 AM
Well they are the same thing

Increasing 200 vs increasing 400 and burning 200 via cardio

so which one do u reckon?

Nyrin
12-11-2013, 11:18 AM
so which one do u reckon?

Cardio's good for you for other reasons, but it's extra work. If you're just in it for the gains, eating a little less and skipping the cardio is the easiest and laziest way. I actually like the feeling a little bit of added cardio brings, though, and I like eating more, so the time invested is worth it to me.

bmc1701
12-11-2013, 11:50 AM
Cardio's good for you for other reasons, but it's extra work. If you're just in it for the gains, eating a little less and skipping the cardio is the easiest and laziest way. I actually like the feeling a little bit of added cardio brings, though, and I like eating more, so the time invested is worth it to me.

So u reckon jump 300 cals straight away?

AlwaysTryin
12-11-2013, 12:12 PM
so which one do u reckon?

The one that YOU rather

ironwill2008
12-11-2013, 12:46 PM
sorry, also can you build muscle on maintenance calories? has anyone done this?

By definition, it's not possible to add or subtract tissue if you're actually eating at maintenance.

Coccodrillo747
12-16-2013, 11:58 PM
By definition, it's not possible to add or subtract tissue if you're actually eating at maintenance.

What definition? At maintenance your weight stays the same. Plenty of people have done recomps where they have added muscle while dropping the same amount in fat so their net weight stays the same. Thats the definition of maintenance. Of course the limit to this is how lean you get, but people carrying excess fat do this all the time.

Paranoy
12-17-2013, 02:16 AM
p.

Recomp is less effective the leaner you are. Once you're down into the single digit range of bf%, a natural recomp will be absurdly slow. At higher bf% though (particularly 20+%), recomp can be almost as efficient as bulking. In the 10-20% range, you have to make the call, but bulk/cut cycles are generally more efficient if you can stay disciplined.


I gotta agree with this. It depends on bf% not so much on a surplus in itself. The body takes into account the total state not just rates of change.


Imagine someone who is 200lbs & 15% bf (30lbs of fat) trains on a bulk & gets to 210lbs @ 17%bf (35.7lbs of fat) so he gained 5.7lbs fat & 4.3lbs muscle.

Now imagine a second person who is 200lbs & 15% bf (30lbs of fat) simply eats his way without training to 210lbs so he has 40lbs fat & now is 19% bf. I dont see any reason why this guy cant simply hold his 210lb weight & recomp. Can anyone provide any reason (with evidence) why he would be at a disadvantage compared to the first guy? People with excess fat can readily recomp.