A few questions about people’s experience with the bulk cut cycle

[Joefree]

Hello! I use this forum a lot but this is my first post.

Bit of background, I’ve done weight training on and off for about 20 years but never really take it that seriously.

In April this year I decided I wanted to really be consistent and found a good routine (Lyle Macdonalds GBR) and learnt about bulking and marcos etc.

So I did a 9 month bulk and gained 10kg, not a huge amount of that was fat tbh. Although maybe I just carry it well as I’m tall? I started my cut about 3 weeks ago. About a week in I decided I didn’t have the patience to do a gradual cut and I’m being quite aggressive with it. Probably 700-1000 cal deficit a day, I’ve lost 5.5kg so far. I’m estimating 2-3kg of that was water as it dropped off in the first 3 days. I feel pretty good tbh.

So I guess my questions are:

1. What should I expect when I switch back to a calorie surplus? Cos right now I’ve obviously stalled on my lifts, dropped a bit on squats but held the rest. and generally feel like **** towards the end of a work out haha. I also feel skinny AF. Not sure if that’s psychological.

2. I want to get to about 8-10% body fat or what ever when I’m happy with my abs. How long will I keep the abs after starting to bulk again at say 500 cal surplus?

3. I keep hearing that I might destroy my metabolism with such an aggressive cut? Is that BS? Or should I throw in a few days at maintenance here and there?

I’m 6’2” currently weighing 95kg estimated body fat 12-14%

My TDEE is probably around 21000 a week (3000 a day) based on the way I gained and lost weight. Natural.

Also, I’m not 54, I’m 40! Not sure why it says that. ������

[faithbrah]

destroying your metabolism is a myth, and you won't keep your abs for long if you go for a 500 calorie surplus. rather do a 200-300 surplus, a nice lean bulk where you gain around 1 kg per month

[Joefree]

destroying your metabolism is a myth, and you won't keep your abs for long if you go for a 500 calorie surplus. rather do a 200-300 surplus, a nice lean bulk where you gain around 1 kg per month

I think I have a pretty good feel for what my TDEE is now so that is really good advice. Thank you.

[zakandrews398]

The reason eating quickly can be problematic is that it doesn’t allow your brain to register consciously when you’re full.

[Midnightbast]

Sounds like you've made great progress! When switching back to a calorie surplus, expect strength gains to return gradually. Maintaining abs depends on individual factors like genetics and training consistency. Aggressive cuts may affect metabolism, so consider periodic maintenance days. Keep up the hard work

[Sequet111]

Switching back to a calorie surplus may lead to strength gains and muscle growth. Keeping abs while bulking can vary, but maintaining a consistent workout routine and healthy diet can help. As for metabolism, it's important to listen to your body and consider incorporating maintenance days.

[Joefree]

Hello! I use this forum a lot but this is my first post.

Bit of background, I’ve done weight training on and off for about 20 years but never really take it that seriously.

In April this year I decided I wanted to really be consistent and found a good routine (Lyle Macdonalds GBR) and learnt about bulking and marcos etc.

So I did a 9 month bulk and gained 10kg, not a huge amount of that was fat tbh. Although maybe I just carry it well as I’m tall? I started my cut about 3 weeks ago. About a week in I decided I didn’t have the patience to do a gradual cut and I’m being quite aggressive with it. Probably 700-1000 cal deficit a day, I’ve lost 5.5kg so far. I’m estimating 2-3kg of that was water as it dropped off in the first 3 days. I feel pretty good tbh.

So I guess my questions are:

1. What should I expect when I switch back to a calorie surplus? Cos right now I’ve obviously stalled on my lifts, dropped a bit on squats but held the rest. and generally feel like **** towards the end of a work out haha. I also feel skinny AF. Not sure if that’s psychological.

2. I want to get to about 8-10% body fat or what ever when I’m happy with my abs. How long will I keep the abs after starting to bulk again at say 500 cal surplus?

3. I keep hearing that I might destroy my metabolism with such an aggressive cut? Is that BS? Or should I throw in a few days at maintenance here and there?

I’m 6’2” currently weighing 95kg estimated body fat 12-14%

My TDEE is probably around 21000 a week (3000 a day) based on the way I gained and lost weight. Natural.

Also, I’m not 54, I’m 40! Not sure why it says that. ������

So replying to my own post here as away of closing the loop on this thread. First off thanks for the assurance and advice. Really appreciate it.

So I carried on my aggressive cut for 7.5 weeks. By week 6 I had lost 10kg. My BF% was definitely higher than I estimated at the start. I look at my progress photos now and can’t believe I thought I was around 18% probably more like 20-22%.

I didn’t really lose a huge amount of strength until Half way through week 6, my body started giving up, I lost so much strength, I was also well overdue a deload, mainly I wasn’t enjoying it.

So I decided to take a week off and eat at maintenance, then a week at 90-95% intensity eating at maintenance. I feel Strong AF now and got nearly all my strength back, most importantly started loving the gym again.

I’m gonna do a week at 100% intensity eating at maintaining, maybe slight over, just to remind my muscles they still have to lift. Then do another short aggressive cut to get the last 2kg gone.

I love the predictability of hypertrophy, when you follow the basic principles of diet and progressive overload your body does exactly what you expect and want it to do and you get out what you put in. Unlike my skill based hobbies where you can grind away and not see any benefit.

[xsquid99]

My BF% was definitely higher than I estimated at the start. I look at my progress photos now and can’t believe I thought I was around 18% probably more like 20-22%.

If I had a $1 for every time I heard this. EVERYONE who is new to cutting falls into this trap of drastically underestimating their bodyfat.