Beginner question – should i bulk or cut – jcd fitness encéphalopathie post anoxique définition

While a select few make stellar progress in the face of suboptimal training and nutrient intake, most others fall to the wayside wondering what the secrets are and how much they cost. This is how millions are made each year – selling secrets that aren’t really secrets at all.

I have friends who are really skinny, yet don’t have a 6 pack and want one. They are trying to lose even more fat to get it. I myself don’t even know if losing fat or building muscle will help me reach my goals, as I don’t really know what I’d look like if I went either way. Sometimes I feel like I’m just spinning my wheels.

There are many ways to go about it. Some make a sloppy attempt at gaining weight – their jaws literally turn into a food funnel and no plate ever goes to the sink with any remains for disposal.

It’s not unheard of for someone to gain 20-30lbs (varies wildly) in the name of growing their muscles over a 16-20 week period.

For many, not all though, this is where the obsessive tendencies begin to surface. nanoxia deep silence 3 anthracite Usually, it will start with an unrealistic goal. As a result of said unrealism, drastic measures are often taken. anxiety attack symptoms headache Some people really believe they can shed all the excess fat they gained over 5 months in just 6-8 weeks time with NO muscle loss.

Someone creates an outlandish goal, only to fail, and fail hard. They expect to be ready for an event or for summer and realize they were way fatter than estimated and it will likely take longer to reach their idealistic aesthetic state than previously planned.

Most underweight teenage boys could actually benefit from a supposed “bulking” period for two reasons. They’ll get to a healthy weight rather quickly and if they decide to train during said overfeeding occurs, their extremely elevated hormonal system will take care of making sure those extra calories lead to the accrual of new lean body mass.

While I referenced underweight male teens in the above example, there are other confounders. You see, even though a large surplus (aka bulking) can be beneficial for some, it’s not the magic bullet by any means. What about those who’ve blasted past the initial weight gain of 15-20 pounds?

According to Lyle, and Alan in this article, the rates of muscle gain will come to a halt after the first few years. To make it easy, Lyle’s model suggests one could potentially gain 30-37 pounds of muscle in their first two years assuming the variables (training, diet, rest and recovery) are optimal.

Once recovery needs are met, the excess is stored. I think we can easily see how as one progresses, less of a surplus is going to be needed. It only makes sense as one nears their genetic limits – if they don’t require less food overall, they will require less of a surplus when aiming for strength and size increases.

Utilize a moderate surplus with a heavy focus on making protein requirements. With this approach, you will know your maintenance intake and aim to eat 400-600 calories over it daily. Your protein intake should be around 1+ gram per pound of bodyweight and then just fill in the rest with the energy intake of your choice. Some folks like Alan recommend an intake of .4 – .5 grams per pound of body weight for fat intake. anoxia cerebral tratamiento Others recommend 15-20% of the total caloric intake.

So an all-out bulk of 500+ kcals over maintenance each day is probably not in your best interest. In fact, I believe a very solid approach here is the target body weight method Daniel Roberts wrote about here. Upon re-reading an old AARR from January 2009, Alan and Robert share similar ideologies. what is anoxia in chemistry I can dig it.

Set calorie intake for what you wish to weigh – If you’re extremely active and you maintain on 18 kcals per pound and you weigh 180 pounds, that’s a maintenance intake of 3240. If your goal is to weigh 190 pounds at a similar body composition by the year’s end, 190×18 = 3420 kcal. Now how you divvy this up over your training and rest days is up to you.

I’d personally put more of the calories around my training and eat a little bit less on the off days*. But that’s a personal preference and no one says you have to do it this way. Just don’t make drastic swings in your intake. For instance, don’t consume 5000 kcal on your training days and 1500 on your off days.

*I always place more calories around training and eat a bit less on off days. This way, I can take advantage of the partitioning effects a solid workout can yield. This may also help keep fat gain at bay for those who strive for more leaner gains (see links below).

Advanced Trainees – Now things have come to a screeching halt. Training is becoming very taxing but you look awesome and everyone stares at you in jealousy. The traditional bulking and cutting cycles are completely out at this stage of the game unless, of course, you’re taking anabolics. If that’s the case, then the rules change because your muscular ceiling will only be limited by the amount of drugs you can manage to withstand/afford.

Therefore, if muscle gain is the goal here, I’d place my focus on strength first and at maintaining body weight second. Adding an extra shake or a few extra bites of ice cream on your training days will probably suffice in terms of the small(er) surplus one would need.

Another option is to use intermittent fasting ala Leangains to optimize the accrual of lean body mass whilst maintaining a lean physique. Take a look at Andreaz in this video. anoxic conditions wastewater He is definitely an advanced trainee judging by his strength and level of muscle mass. Closing Thoughts

If you’re a young beginner and have an explicit goal of building a lot of muscle mass, I would place your focus on ensuring your dietary needs are met and then some. anxiety attack symptoms in teenager The gains to be had by a young male who trains sensibly and eats enough are beyond incredible. Plus, you won’t always have the naturally high levels of testosterone you have now – so it makes sense to take advantage of the naturally elevated hormone levels.

One more scenario where I think “bulking” is fairly practical is in the sport of powerlifting. Most powerlifters aren’t too worried about their aesthetics. In this sport, the most important objectives are moving the most weight and making weigh-ins for their competitive meets.

If you’re a bit self-conscious about being skinny fat, dieting down to see your abs first is probably not in your best interest. I’d rather see this person focus on eating well, getting stronger and letting the magical recomp effects of being a newbie have their way with you.

For the beginner who may not be a spring chicken any longer, one might benefit from a less aggressive approach whereas the proposed surplus is smaller (200-300 kcals daily) until they reach intermediate status in which they could utilize a cyclical diet with plenty of nutrients around workouts.

If you’re further along and like to maintain a certain level of leanness year-round, then a consistent dose of excess calories is probably not on the menu for you and are likely be better suited for a long-term cyclical approach in which the diet is optimized for muscle gains whilst keeping body fat in check. Just remember gains will be much slower than when plenty of calories are available.