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bulk/cut cycle?

post #1 of 34
1/8/08 at 7:31pm
Thread Starter 
So I have a fantasy of developing six pack abs, which probably isn't that far off. I'm 5'10", 155lbs and there is already some definition there. From what I've read, if I just reduced my caloric intake, I'd loose the fat, and the abs that are already there would become more apparent. My problem is, I also want to put on some muscle. I don't want to become huge, just a tad bigger. I've read it is too difficult to juggle slimming down and adding muscle at the same time, and that what I need is a bulk/cut cycle. What is this? I assume after the "cut" you are still bigger than before. Thanks.
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post #2 of 34
1/8/08 at 7:39pm
Eat around 10% more per day than you burn while lifting heavy weights at a high intensity. Yay...your body just made some muscle.
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post #3 of 34
1/8/08 at 7:52pm
Bulking is eating a lot more calories than you need, while lifting weights so you add fat and muscle. Cutting is losing the fat that you have built up but trying to maintain the muscle you've built. Not sure this is the best option for your needs, but that's the answer to your question.
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post #4 of 34
1/8/08 at 8:00pm
Bulk = mostly muscle/some fat.

Cut = mostly fat/some muscle.

Of course, this only works with non-idiotic WOs.

Done well, you should retain some of the new muscle. Because you're small and new to lifting, you may be able to maximize this effect.

Heavy weights, lots of calories, three - six months. Assess where you are and tweak.

lefty
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post #5 of 34
1/8/08 at 8:18pm
Bulk/cut is just an excuse to binge/purge -- and bore people with endless blabber about your diet. If a woman did a bulk/cut cycle she'd be accused of having an eating disorder. There's no guarantee that drastically reducing your body fat will give you defined abs. Some guys have natural definition in their abs, but a lot don't.
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post #6 of 34
1/8/08 at 8:29pm
Quote:
Originally Posted by greg_atlanta View Post
Bulk/cut is just an excuse to binge/purge -- and bore people with endless blabber about your diet. If a woman did a bulk/cut cycle she'd be accused of having an eating disorder.

There's no guarantee that drastically reducing your body fat will give you defined abs. Some guys have natural definition in their abs, but a lot don't.

If you ask experienced lifters what was the single biggest mistake they made when trying to put on muscle nearly all will say they didn't eat enough food.

I'm pretty sure that dropping BF down below 10% is going to give you visible abs. Whether they are the abs you want is a training issue.

lefty
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post #7 of 34
1/8/08 at 8:46pm
Thread Starter 
any suggestions then? I mean, there are plenty of threads about 6 pack abs that advocate just eating less. I don't imagine this would work for me. Should HIIT be involved? I'm totally clueless.
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post #8 of 34
1/8/08 at 9:14pm
Quote:
Originally Posted by djs488 View Post
any suggestions then? I mean, there are plenty of threads about 6 pack abs that advocate just eating less. I don't imagine this would work for me. Should HIIT be involved? I'm totally clueless.

Lift hard, eat reasonably more than you normally would, and do some light cardio in the mornings.

At 155 lbs you still have a lot of beginner gains available with lifting. You can easily add 10 or 15 pounds of lean mass with only a few pounds of fat if you don't go overboard on the eating.

So, IMO, gain some then worry about abs. They'll show a lot easier if you have more lean mass. You don't want to be under 150 pounds, do you?
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post #9 of 34
1/8/08 at 9:23pm
Thread Starter 
Your right, I certainly don't want to dip below 150 pounds. I plan to start lifting 3x a week, which I have never done. Is it necessary that I actually eat more calories than I am currently? I was hoping if I just ate more protein and replaced empty calories (soda, etc) with healthier options that would be enough. I guess without knowing how much I currently eat, I can't very well determine what I should be eating. I suppose I'll try and count calories for a week and see what I come up with.

PS: Would doing HIIT help keep the fat down while building muscle, or would it keep the muscle down too? It's appealing because I don't mind high intensity, and I would like to keep workouts shorter.
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post #10 of 34
1/8/08 at 9:34pm
Quote:
Originally Posted by djs488 View Post
I'm totally clueless.

Then there are much better places to start than here. Although some despise it, I'm a big t-nation fan.

At 5'10", 155, you're probably farther from a 6-pack than you think. Unless you're all abs, your abs aren't big enough to poke through.
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post #11 of 34
1/8/08 at 9:43pm
Thread Starter 
ouch... well, i posted here because some posters seem to have some pretty good information and people's goals (lean build) seemed to be more in tune with what i want than the goals of people on body building website (AAAhnold).
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post #12 of 34
1/8/08 at 9:47pm
Quote:
Originally Posted by djs488 View Post
Your right, I certainly don't want to dip below 150 pounds. I plan to start lifting 3x a week, which I have never done. Is it necessary that I actually eat more calories than I am currently? I was hoping if I just ate more protein and replaced empty calories (soda, etc) with healthier options that would be enough. I guess without knowing how much I currently eat, I can't very well determine what I should be eating. I suppose I'll try and count calories for a week and see what I come up with.

PS: Would doing HIIT help keep the fat down while building muscle, or would it keep the muscle down too? It's appealing because I don't mind high intensity, and I would like to keep workouts shorter.

Go buy Schuler/Cosgrove's New Rules of Lifting.

Read it cover to cover.

Track your calories on fitday.com.

You don't need intervals; you need food and heavy weights. The muscle will explode from your body.

lefty
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post #13 of 34
1/8/08 at 9:50pm
>>I plan to start lifting 3x a week, which I have never done.

Awesome. As it is your first time, your first gains of lean mass and strength should come quickly.

>>Is it necessary that I actually eat more calories than I am currently?

Is your weight stable right now? If so, then yes, you will have to eat more calories. Especially if you remove junk food, you will have to eat more decent food to make up for the lost crap.

>>I was hoping if I just ate more protein and replaced empty calories (soda, etc) with healthier options that would be enough.

A calorie is a calorie. Empty / junk / clean, they all count.

>>PS: Would doing HIIT help keep the fat down while building muscle, or would it keep the muscle down too? It's appealing because I don't mind high intensity, and I would like to keep workouts shorter.

Sounds like you are naturally on the lean side anyway so don't sweat the fat gain. Bump your eating up slowly until you're gaining at a decent rate. There really is no formula as everyone responds differently. You can do HIIT. If you're not gaining while doing it, eat more. Easy!

Don't be put off by how detailed some people get. Dedication is far more important than keeping a precise spreadsheet on your diet and workouts.
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post #14 of 34
1/8/08 at 10:03pm
Thread Starter 
I really appreciate the help guys. My plan is to talk to a certified trainer at my school gym and have him draw up a workout routine for me. I'll suggest HIIT because I like the idea of accomplishing more in the less time. It sounds like if I stick to the regimen (which is, of course, the hardest part) things should pretty much fall in to place, with maybe some tweaking later on. I guess I'll have to start eating more too.
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post #15 of 34
1/8/08 at 10:12pm
I'm 5'10 and 155ish (fluctuates around there), and I have a visible 6-pack. It's possible to maintain weight, well approximate weight, while changing the composition of your body. It's what I did and I seem to get enough compliments. I was going to go through a bulk cycle because I could use some weight on my legs but then I didn't like the way that the stomach disappeared, it's where my weight goes first. Instead I'm maintaining and getting stronger. Honestly, I'd try and recomp first, then worry about doing a bulk/cut cycle. You might just find that you like the way you look at this weight when you get rid of the fat.
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