Reply
Results 1 to 7 of 7
  1. #1
    Registered User LawrenceValenti's Avatar
    Join Date: Sep 2019
    Age: 49
    Posts: 669
    Rep Power: 3237
    LawrenceValenti is a glorious beacon of knowledge. (+2500) LawrenceValenti is a glorious beacon of knowledge. (+2500) LawrenceValenti is a glorious beacon of knowledge. (+2500) LawrenceValenti is a glorious beacon of knowledge. (+2500) LawrenceValenti is a glorious beacon of knowledge. (+2500) LawrenceValenti is a glorious beacon of knowledge. (+2500) LawrenceValenti is a glorious beacon of knowledge. (+2500) LawrenceValenti is a glorious beacon of knowledge. (+2500) LawrenceValenti is a glorious beacon of knowledge. (+2500) LawrenceValenti is a glorious beacon of knowledge. (+2500) LawrenceValenti is a glorious beacon of knowledge. (+2500)
    LawrenceValenti is offline

    If you spend 6 months bulking 6 months cutting

    Are you gaining the same amount of muscle as somebody who maintained their weight for a year?
    Reply With Quote

  2. #2
    pay the iron price SuffolkPunch's Avatar
    Join Date: Jan 2007
    Location: Suffolk, United Kingdom (Great Britain)
    Posts: 47,968
    Rep Power: 1256612
    SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz
    SuffolkPunch is offline
    We don't know for sure. There is a study that will examine this type of question.

    We know that you can gain muscle at maintenance calories or even a slight deficit. How efficient that is compared to bulk and cut is an open question. If I had to bet on the outcome, my money would go on slow weight gain (1lb a month) and moderate fat loss (2-4lbs a month) as being optimal.
    Reply With Quote

  3. #3
    Gaintaining Mrpb's Avatar
    Join Date: May 2012
    Location: Netherlands
    Posts: 29,043
    Rep Power: 146689
    Mrpb has a reputation beyond repute. Second best rank possible! (+100000) Mrpb has a reputation beyond repute. Second best rank possible! (+100000) Mrpb has a reputation beyond repute. Second best rank possible! (+100000) Mrpb has a reputation beyond repute. Second best rank possible! (+100000) Mrpb has a reputation beyond repute. Second best rank possible! (+100000) Mrpb has a reputation beyond repute. Second best rank possible! (+100000) Mrpb has a reputation beyond repute. Second best rank possible! (+100000) Mrpb has a reputation beyond repute. Second best rank possible! (+100000) Mrpb has a reputation beyond repute. Second best rank possible! (+100000) Mrpb has a reputation beyond repute. Second best rank possible! (+100000) Mrpb has a reputation beyond repute. Second best rank possible! (+100000)
    Mrpb is online now
    No one knows because the study that investigates this hasn't been published yet.

    Here's a practical answer though: are you able to make consistent progress on a good routine without consuming a surplus calories? If so, that's what you should do.

    If you can't make good progress without surplus you should obviously consume a surplus.
    Recommended science based fitness & nutrition information:
    Alan Aragon https://alanaragon.com/
    Brad Schoenfeld http://www.lookgreatnaked.com/
    James Krieger https://weightology.net/
    Jorn Trommelen http://www.nutritiontactics.com/
    Eric Helms & Team3DMJ https://3dmusclejourney.com/
    Reply With Quote

  4. #4
    Registered User LawrenceValenti's Avatar
    Join Date: Sep 2019
    Age: 49
    Posts: 669
    Rep Power: 3237
    LawrenceValenti is a glorious beacon of knowledge. (+2500) LawrenceValenti is a glorious beacon of knowledge. (+2500) LawrenceValenti is a glorious beacon of knowledge. (+2500) LawrenceValenti is a glorious beacon of knowledge. (+2500) LawrenceValenti is a glorious beacon of knowledge. (+2500) LawrenceValenti is a glorious beacon of knowledge. (+2500) LawrenceValenti is a glorious beacon of knowledge. (+2500) LawrenceValenti is a glorious beacon of knowledge. (+2500) LawrenceValenti is a glorious beacon of knowledge. (+2500) LawrenceValenti is a glorious beacon of knowledge. (+2500) LawrenceValenti is a glorious beacon of knowledge. (+2500)
    LawrenceValenti is offline
    Do you guys know who’s doing this study and what’s it called? Want to keep an eye out for when they release the results
    Reply With Quote

  5. #5
    Gaintaining Mrpb's Avatar
    Join Date: May 2012
    Location: Netherlands
    Posts: 29,043
    Rep Power: 146689
    Mrpb has a reputation beyond repute. Second best rank possible! (+100000) Mrpb has a reputation beyond repute. Second best rank possible! (+100000) Mrpb has a reputation beyond repute. Second best rank possible! (+100000) Mrpb has a reputation beyond repute. Second best rank possible! (+100000) Mrpb has a reputation beyond repute. Second best rank possible! (+100000) Mrpb has a reputation beyond repute. Second best rank possible! (+100000) Mrpb has a reputation beyond repute. Second best rank possible! (+100000) Mrpb has a reputation beyond repute. Second best rank possible! (+100000) Mrpb has a reputation beyond repute. Second best rank possible! (+100000) Mrpb has a reputation beyond repute. Second best rank possible! (+100000) Mrpb has a reputation beyond repute. Second best rank possible! (+100000)
    Mrpb is online now
    Originally Posted by LawrenceValenti View Post
    Do you guys know who’s doing this study and what’s it called? Want to keep an eye out for when they release the results
    Eric Helms and James Krieger are involved. I'm afraid we won't see it published before 2020. But maybe they're willing to leak some details on Facebook or instagram.

    The study will compare maintenance vs. small surplus vs. large surplus.
    Last edited by Mrpb; 10-21-2019 at 09:51 AM.
    Reply With Quote

  6. #6
    Registered User Nedo's Avatar
    Join Date: Dec 2005
    Age: 34
    Posts: 8,614
    Rep Power: 8785
    Nedo is a name known to all. (+5000) Nedo is a name known to all. (+5000) Nedo is a name known to all. (+5000) Nedo is a name known to all. (+5000) Nedo is a name known to all. (+5000) Nedo is a name known to all. (+5000) Nedo is a name known to all. (+5000) Nedo is a name known to all. (+5000) Nedo is a name known to all. (+5000) Nedo is a name known to all. (+5000) Nedo is a name known to all. (+5000)
    Nedo is offline
    Originally Posted by Mrpb View Post
    Eric Helms and James Krieger are involved. I'm afraid we won't see it published before 2020. But maybe they're willing to leak some details on Facebook or instagram.

    The study will compare maintenance vs. small surplus vs. large surplus.
    Its too bad they ain't throwing in deficit into the mix as well for comparison purposes.
    Reply With Quote

  7. #7
    Gaintaining Mrpb's Avatar
    Join Date: May 2012
    Location: Netherlands
    Posts: 29,043
    Rep Power: 146689
    Mrpb has a reputation beyond repute. Second best rank possible! (+100000) Mrpb has a reputation beyond repute. Second best rank possible! (+100000) Mrpb has a reputation beyond repute. Second best rank possible! (+100000) Mrpb has a reputation beyond repute. Second best rank possible! (+100000) Mrpb has a reputation beyond repute. Second best rank possible! (+100000) Mrpb has a reputation beyond repute. Second best rank possible! (+100000) Mrpb has a reputation beyond repute. Second best rank possible! (+100000) Mrpb has a reputation beyond repute. Second best rank possible! (+100000) Mrpb has a reputation beyond repute. Second best rank possible! (+100000) Mrpb has a reputation beyond repute. Second best rank possible! (+100000) Mrpb has a reputation beyond repute. Second best rank possible! (+100000)
    Mrpb is online now
    Originally Posted by Nedo View Post
    Its too bad they ain't throwing in deficit into the mix as well for comparison purposes.
    I agree it would be interesting. But finding enough trained athletes to perform in this study is hard enough. They'd need a lot more participants for an extra group.

    And I think the result of a deficit for trained athletes can be expected: it will slow down muscle gain a lot.

    Eric told me the study might actually be published in 2021, so even later than I expected.

    In the mean time, here's his best guess based on the current evidence: " A hyper-energetic diet (~10–20%) should be consumed with a target weight gain of ~0.25–0.5% of bodyweight/week for novice/intermediate bodybuilders. Advanced bodybuilders should be more conservative with the caloric surplus and weekly weight gain. Sufficient protein (1.6–2.2 g/kg/day) should be consumed with optimal amounts 0.40–0.55 g/kg per meal and distributed evenly throughout the day (3–6 meals) including within 1–2 hours pre- and post-training. Fat should be consumed in moderate amounts (0.5–1.5 g/kg/day). Remaining calories should come from carbohydrates with focus on consuming sufficient amounts (≥3–5 g/kg/day) to support energy demands from resistance exercise"
    https://www.mdpi.com/2075-4663/7/7/154/htm
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts