Bulking For Beginners | 5 Tips For Gaining MassRule Summary click for more info: Bulking necessary gain muscle Posting Guidelines click for more info: Please help me understand, why muscoe bulking necessary self. I continually hear about bulks and cuts, but for my first year I've been doing neither, and had considerable success. If I continue to do this, will i hit a plateau or something?
Please help me understand, why is bulking necessary : Fitness
Rule Summary click for more info: General Posting Guidelines click for more info: Please help me understand, why is bulking necessary self. I continually hear about bulks and cuts, but for my first year I've been doing neither, and had considerable success.
If I continue to do this, will i hit a plateau or something? How do excess calories factor into protein synthesis? I'm really lost as to how bulking eating above maintenance calories helps me gain muscle. It just kind of feels like an excuse some people use to eat a bunch of shit food I have been lifting for several years and never bulked or cutted per definition.
If I notice I'm getting fatter I eat slightly less crap, and when I'm not making gains or prepare for heavy lifts I just eat more.
Had good progress doing this. You're describing cutting and bulking. It's semantics a bit, but you're just saying "I don't plan ahead to cut or bulk, I just do it based on what I look and feel like. When I think of cutting and bulking, it seems more like the application of a systemic, cyclical plan. I guess you could refer to ad hoc adjustments like OP's as cutting and bulking, but expanding the definition that wide only increases confusion IMO.
Right, this is what I don't understand. If a bulk is considered eating enough to gain muscle, that's logical. In that case a cut would never really be necessary unless you're going after fat that was there in the first place. But if a bulk necessitates a cut to get rid of the fat gained, it just seems like a waste of time. Apparently bulking is only necessary for advanced body builders. The rest of us dont really need to bulk https: Dude, aside from the muscles, that guy looks, talks and sounds exactly like my dad!
Whenever I reference a "Bulk" I'm never thinking "eat everything you want until fat". I'm on a bulk right now, and it's eating enough to gain roughly pounds per month, a or so cal surplus. There's no need to bulk in the traditional sense of consuming fuckshiteverything you see, but eating at a slight surplus is more efficient to have enough calories to generate more human being.
Both your bulking and cutting should be close to maintenance, with cutting potentially being a bit farther away than a bulk. A bulk should be a slight caloric surplus, not a fuck this I'm getting fat season. Unless steroids, then do whatever the fuck you please because you'll be generating muscle mass out of your ass anyhow.
Basically, if you are eating at a deficit, you will lose weight. At a certain point, if you are trying to build strength, you need to build more muscle, and you need to eat above maintenance to be able to do that.
It doesn't need to be dirty eat everything in sight kind of bulking, but you need to eat above maintenance to gain more mass.
As I understand it, protein intake is the biggest factor in protein synthesis, the fundamental building block of muscle growth. So, why is it that excess calories helps me? If you gain fat when you bulk, doesn't that just mean those excess calories where not burned and instead converted into fat because the body did not need them?
This is fundamentally wrong. The importance of protein intake to hypertrophy is batshit wildly overstated pretty much universally. The biggest factor to adding muscle is your body having enough raw material, in terms of calories, to add it. It's almost literally impossible to not eat enough protein for this to happen. It's very easy to not eat enough calories for this to happen. So you're saying that every serious lifter that floods their body with lean proteins is making a mistake?
They just had to eat the requisite calories no matter the form? They're sure as hell getting results They aren't making a mistake, and for the ideal case, you'd eat a lot of protein.
That said, the difference between the ideal case and 'I don't consciously consume more protein than the average person' case is perceived to be huge and is actually tiny.
This isn't really disputed. This all assumes no other agents acting on the system. Maybe on gear you have eat 3 pounds of chicken breast every morning, I don't know enough to judge that. Because if you are actually eating at maintenance, you are burning the calories in protein, and not able to use the it to build new muscle.
You need to be eating more than you are burning to make new muscle. It doesn't need to be a lot more, that's what the leangains people are all about. I could see that being true if you are at a really low body fat, but I'm really still not convinced. Mostly due to the fact that I've put on a lot of muscle in the last year all while eating at or below maintenance calories. I've also lost a considerable amount of fat.
I'm no expert in physiology, but wouldn't your body compensate by burning fat? I am sorry but it's impossible to eat at maintenance.
You're either in a surplus or deficit. A small surplus will be used for mass gain, big surplus for mass and fat gain. Well technically yes, but at to a certain degree the amount you're in the positive or negative is pretty negligible. I'm guessing when you're close to eating at your TDEE, that can be considered "maintenance", because it's not significant enough to really amount to any fat loss or gain. Again, what's the point of that?
It's obvious my body is getting way more calories than it needs, and the excess isn't being used in the muscle building process. If I recall correctly it was about. I think people bulk to make sure the body gets maximum protein for muscle build up and doesn't use it for energy.
Because, if you want to weigh lbs, lean, you won't get that way be being and not eating anything extra. You eat, more than you actually need to ensure that at you are building the maximum amount of muscle you can for your efforts the mass has to come from somewhere but doing so will lead to some fat gain, which is shredded during a cut.
You aren't going to be able to determine exactly how many calories down to the 10s you need for maximum muscle growth without an ounce of fat gain, now can you measure that accurately, so you play it safe and eat some extra. All of my muscle gains have been "lean gains".
I eat maintenance calories and am very strict about my nutrient intake, and I'm not the only person I know that has gone about it like this. Honestly I'm curious to know the answer to this as well. Also entering the realm of "intermediate," myself and I've just recently put it together, I think So when you're at your bodyfat, which say, is a little lower than average because you want that mean cut, well eating at that level will cause your gains to deteriorate, so you switch to a bulk, where you're eating slightly more calories than maintenance, but putting them to work.
Then you get up to size and start noticing those lines in the abs fading away, well now it's time to switch back to the cut for a while.
Either way, the point is to go just over, or just under maintenance. Unless you're tiny-stick man, you never want to eat WAAY over, and you never want to go too far under. Bottom line is you need Kcals for muscle, and a lack thereof for definition so it's a balance. Since you can't go left and right at the same time, you swing back and forth as needed.
Sure you can build muscle and lose fat being in a slight caloric deficit, thats a recomp. Especially if you are a begginer 1 year of training. You gonna find that the leaner you are and the more muscular you get, the harder this process will be. Thats why you could recomp forever, but most people choose to bulk after they get lean, because will be alot faster to build muscle.
This way you never have to cut. Alright so I have been in the midst of my first cut and will then get into my first planned bulk. This is generally how I think of it. You can be nutritionally doing one of three things: There is a certain amount of calories your body must have to recover from your daily activities, when you are lifting any additional calories will provide energy to use the protein consumed to build muscle.
Beginners with large fat stores can gain strength while cutting because the fat stores supplement the calorie deficit. More advanced lifters will struggle with more aggressive cuts because their fat stores what be as able to supplement the caloric deficit.
When in Recomp, your body is both consuming fat and trying to add muscle. You are changing your body composition. This may be easy in the beginning, but as you continue, there is less and less fat to supplement the your diet. So it becomes harder and harder to add muscle. When bulking, your body has more than enough energy to add muscle, but this has diminishing returns as you eat higher and higher above your caloric need.
This does add fat, and more of it as you increase the amount of calories you are consuming. However, it is more optimal for muscle growth, ie you get more muscle in a much shorter time span. Protein synthesis requires energy.
A caloric excess provides a lot of energy for protein synthesis. Larger beginners get this benefit because of their large stores of energy fat. Research has also shown that it is possible to cut and gain muscle for more season lifters when the cut is not aggressive calories. I believe this is true because, for a short while, the lifters fat stores can compensate for the caloric deficit, but this is not sustainable.