advancebody

Hey all,

Just wondering if anyone could offer some guidence. I'm heading back to the gym after about 6 months off and i'm not sure what the best route is.

I'm probably about 15 pounds overweight and after I've gone through 2 weeks of warm up work at the gym (just to get me back in the swing of things) I was wondering if I should jump straight into a bulking phase or if i should lose the 15lb first then start the bulking phawse before cutting at the back end?

Any ideas?

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Tinytom

If you are 15lbs overweight then you can gain muscle while losing fat.

Bulking and cutting are such outdated concepts. The idea you should be following is to gain lean mass while keeping BF levels in check and then dieting will be easier to achieve.

If you get into the idea that you are bulking then all you are saying is that you dont care what weight you carry.

This isnt a dig at you just a niggle I've got with so many people who think that 'bulking' is an excuse to get fat.

High protein in your diet with reduced carbs will help build muscle and eliminate your fat. When you get to about 12-14% BF then you will see your gains better. Also having more muscel will burn fat just through daily calorie expenditure.

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leeston

totally agree with the above.

Not just saying that because it is Tom but I dont agree with the bulking and cutting phases for the average trainer. I beleive it is an exuse for people to train heavy and just rubbish.

My opinion would be to eat sensibly and train as you would normally with weights. Maybe increase the amount of cardio a slight amount on the non weights days but on the whole, keep it consistant.

That way you will get the best of both worlds.

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rubduckofdeath

For a newbie like me, this is always difficult for me to understand.

To make muscle gains, you need a calorie surplus, good diet, training and rest.

To lose fat, you need a calorie deficit (meaning no muscle building), good diet and training.

How do the two combine? I understand the principle of doing cardio in the AM before breakfast so that you maybe burn off fat, but surely if you're training on your rest days in a calorie deficit you're not building?

Help!

mickus

Lad,

Aslong as you are getting enough protein along the way while you are calorie deficient you will still build muscle while you are losing fat..

Tom will be able to explain this alot more but something like e.g (each person is different these are just idea figures 300g of protein daily with only 200g of carbs and 100g of good fats....)

Majority of BB will eat massive abouts of food but still drop weight as its teh food they eat which actually helps the body burn fat. If you are getting lots of good fats and your on a very high protein diet you can do some cardio on the morning on empty stomacha and still lose fat and gain muscle at the same time...

As said I am sure tinytom of pscarb will be able to shed a better light on this subject as they have been there and done it

fits

It can get confusing, as we are told you need to take on board more calories than you need to build muscle, and use more than you eat to loose fat!


What Toms saying is that you can do both until your close (ish) to your target weight, then it get hard.

fits

Well put Mickus.

I first noticed this when useing Regx diet as the foods are very "clean"

Saying that i STILL dont eat right.........:crazy:

advancebody

Ok, thanks guys. I think I understand.

So as an idea, lets say my daily expenditure is 3000 calories while training.

I was planning on doing 6 weeks consuming 3500 cals and more weights then cardio. Hopefully in this time I will pack on muscle and maybe a small amount of bodyfat but its more to make sure my muscles have all they need to grow.

I was then planning on doing 6 weeks at 2500 cals and doing 50% weights/50% cardio split per week. during this phase i wanted to keeo the muscle i had gained and lose the fat plus the 15lbs i'm carrying.

But what i really should do is consume 3000 cals and play with the make up ie. more protein/less carbs.

Have i got it right or have i missed something. Just want to make sure i get this side of things right.'

cheers

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