Bulking Or Cutting
Bulking Or Cutting: What Should I Do First?
Most of the people who joins gym are always confuse what should they do first. Especially the new joinees. Should they bulk or should they cut. These are the most poignant questions in the our lifting community. There is no direct answer to these questions as it depends on various factors. Lets study those important factors:
Some Basics About Bulk & Cut:
If you've read my previous article about Gain Weight Naturally I've already mentioned that If you want to gain, you simply need to be in caloric surplus diet and for losing fat you need to be in calorie deficit. (Check the article Science Behind Fat Lose ) However any optimum diet and setting up adequate macros according to your respective goal is imperative. We all know protein remains the king no matter what our goal is.
A) Bulking:
When we are on a bulking diet, it is very important to understand that our goal is to pack muscle mass not fat mass. 80% of lifters trying to get buff and hog on to junk food so they will be in a surplus diet but they end up getting fat nothing else. This method is called dirty-bulking which makes you filthy fat. No doubt that there will be slight change in your size as well but that will be all fat mass and your muscles clarity will be on toss. So you really need to look into your macros breakdown.
B) Cutting:
If you really want to shred all your fat, remember the golden rule: Stay away from all kinds of sugars, crash diet and of course overdoing cardio. Whenever you make lot of changes in your life like in terms of your diet or exercise, make sure do it slowly. What I'm trying to say is that don't do sudden and too many changes. Sudden and drastic changes slow down metabolism. Our metabolism should be fast, so we can burn calories fast. Fast metabolism will burn more fat and it will give you muscle definition.
What Should You Do First: Bulking Or Cutting:
What should I do bulking or cutting, there are many factors which is very important to understand. Let's' study those:
1. BMR (Basal Metabolic Rate)
BMR is the primary factor that we have to keep in mind before choosing between the bulking or cutting phase. BMR (Basal Metabolic Rate) is an estimate of how many calories you would burn if you were to do nothing but rest for 24 hours. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating.
Too much cardio, sedentary lifestyle, insufficient rest, loss of appetite always contribute to a sluggish metabolic rate. Higher the BMR the better would be body's ability to burn fat and absorb nutrients.
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| Thermogenesis is the process of heat production in organisms |
Check my article: CALCULATE YOUR BMR & BMI
2. Muscle Mass
If you really have good amount of muscles, there is a chance that you would have a good BMR. Muscle is an active tissue which requires a constant energy to sustain itself. So you need constant calories to sustain your muscles. Even if you have negligible muscle mass, I would suggest you to bulk up first in order to pack on decent muscle mass. Here you need to understand the fact that muscle gaining is a slow process and it will take some time to be muscular. But once you gain muscle it will also accelerates your BMR which is a key element for your Transformation. Check the transformation of our community in this video:
3. What's your intake calories?
Most of us do not realize the fact that we are under-eating. Eating less or under eating not only put our body into catabolism where the muscles breakdown but it also slow down our metabolism. Whatever your goal is bulking or cutting, overeating leads to obesity and under eating leads the body to hold fat in obese subjects. That's why I mentioned above drastic changes like cutting calories drastically on a cutting phase can prove to be counterproductive. So better reduce calories slowly while losing weight and increase calories slowly while on bulik.
4. Fat Percentage:
You need to identify your fat percentage. If your fat percentage is higher than 12% Ideally you should go for cut. But if your fat percentage is less than 12% less appetite for for bulk.
Conclusion
If you are fat with less muscle mass and a slugging appetite, you should first get on maintenance calories and try putting on muscle mass and reduce fat at the same time- straight up bulking is not for you. If you are fat with solid muscle mass, get on a cut.
For skinny fat people, starting with a cut is ideal. Remember, by cut, I mean putting on muscle and losing fat at the same time.
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