Bulking

PM-ME-YOUR-SEXTAPE · 2016-09-26T22:57:28+00:00

When I started lifting i followed GOMAD, got me up to nearly 20% body fat, now I'm back at nearly 10%. I say cut to around 10%, when your abs are visible, then bulk.

Packing on fat introduces shit like: lethargy, unattractiveness, and general BP behavior because fat releases estrogen.

As a guy whose tried dirty bulking, and skinny bulking, I'd recommend to start bulking when you don't have anything more to lose.

brooklynisburnin · 2016-09-27T03:56:12+00:00

15% or lower, realistically you most likely won't be able to go past 12%.

In easier terms, get a visible four pack, not shredded just visible through out the day, that should be around 15%, then do Lyle Mcdonald's modified PSMF exactly as written for as long as you can sustain it but no more than 4 weeks in a row, that should put you at 12% or as close to it as your psyche and body will be able to handle without a prolonged break from diet.

Then I recommend spending a month or two at maintenance and start PPL, PHUL or some other good program with strength core and plenty of volume, then start upping the cals a 100 per week.

Stop adding cals when you start getting fat, being puffy or soft isn't fat, getting a gut is fat.

rpisnotpua · 2016-09-28T07:20:43+00:00

bulk once you plateau %wise with your cutting. vice versa.

tthrowaway- · 2016-10-01T07:46:08+00:00

There was some good advice already, I will add something:

Once you get lower than 15%, you need to add refeeds where you eat around maintenance and increase carbs (especially if you do keto or very low carbs). Reduce fat and protein intake when you refeed. Refeeds should be done about every 10 days at 15% and every 3-4 days at 10%.

Other than that, since you have little muscle to lose, I'd go with an aggressive deficit, maybe 700-800 vs the 500 standard deficit, may help speed up things since you have been already cutting for a long time (congrats on weight loss by the way).

To answer your question, ideal bodyfat to start your bulk would be 10 to 12 %, but because you started as being overweight that might be difficult (+ loose skin issues maybe). Go for it if you feel like it, but even 13-15 % could be doable, then you'd bulk (with lifting) until ~17-18% and THEN cut back to 10-12%, could take 3 months. Basically breaking your cut in 2 phases, the one you are currently doing (255lbs to 14% bodyfat) and another (18% to 10%).

Title	Bulking
Author	LordOscarTron
Upvotes	1
Comments	10
Date	September 26, 2016 10:36 PM UTC (9 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/54ndhj/bulking/
Archive Link	https://theredarchive.com/r/askTRP/bulking.111919 https://theredarchive.com/post/111919

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