The Easiest Way to Know If You Should Cut or BulkAre You Out of Synch? Your training and diet should reflect your goals. And your workouts and nutrition choices should work synergistically to help you bulking cutting and maintaining those goals. Seems obvious, but many people fail to do it. For example, you see people trying to out-train a maaintaining diet when their goal is fat loss.
Bulking? Cutting? Maintaining? - pillenpreis.top Forums
Are You Out of Synch? Your training and diet should reflect your goals. And your workouts and nutrition choices should work synergistically to help you reach those goals. Seems obvious, but many people fail to do it. For example, you see people trying to out-train a bad diet when their goal is fat loss. Or, when wanting to build muscle, they train with extremely heavy loads, low volumes, and they avoid carbs. In both cases, they'll get sub-optimal results and waste a lot of time and energy for a poor return on their investment.
But with just a bit of planning you can avoid this common mistake. Synching your diet and training together isn't complicated. By assessing your goals and what they require, you can set up a successful diet and know how to adjust it as you progress through different phases of training.
These phases should be matched up with the right eating plan to maximize your results. Build a diet plan that works synergistically with each phase of training. Start by asking yourself these questions:. Once you answer these questions everything begins to crystallize and a framework of dieting becomes obvious. From here, it's just a case of fine tuning the details to best suit you. Let's go over each phase. What training best achieves that?
High volume weight training mostly in the rep range. Now, what nutrition best supports this? You need to eat a surplus of calories. Eat enough to gain 0. That will equate to roughly calories a day over maintenance for most T Nation readers. A good rule of thumb when starting out is to multiply your bodyweight in pounds by 16 and eat that many calories per day.
But that's just a rough guide. Many will need to eat 17 to 20 times their weight. If you begin at 16 and you're not gaining weight, bump it up to 17 and then re-assess progress.
Keep adjusting until you're gaining weight at the desired rate. The body is an infinitely complex system with countless feedback loops. Your needs will continue to fluctuate based on numerous factors. As you progress through your mass phase your calorie needs will adjust. Continue to monitor scale weight and adjust based on that.
Not gaining quickly enough? Increase by calories a day lower end for smaller guys and higher end for bigger guys. Muscle protein synthesis MPS is arguably the most important physiological factor when it comes to building muscle.
Eating protein stimulates MPS. Muscle growth can only occur if MPS exceeds muscle protein breakdown. So it's imperative you eat enough protein to max out your MPS across the course of a day.
Interestingly, research indicates there's an amount of protein which achieves this and eating more doesn't have any additional benefit, at least for muscle gains.
To build muscle, anything in the range of 1. In American, that's close to 1 gram of protein per pound of body weight. One kilogram is 2. Eating dietary fat is important for regular hormonal function, especially testosterone production. It should never be eliminated from the diet. It's not so much an "optimal" fat intake, but a minimum for normal hormonal function. With that said, once the 0. Above and beyond the amount of fat needed for hormonal function, structural, and chemical processes, it simply becomes a fuel source, like carbs.
It's wise to not exceed the 0. Once protein and fats are set, then carbs make up the rest of your total calories. Carbs, like fats, have a positive impact on hormones. They're also the dominant source of energy for the central nervous systems CNS and high intensity activities, like lifting weights.
They help to fuel grueling training and aid recovery. Low glycogen will impair your training and recovery. Eating sufficient carbs allows you to train at a higher intensity, with higher volumes, and recover quicker. Carbs have anti-catabolic and anabolic effects and are a huge advantage to hard-training individuals, especially those aiming to build muscle.
Your carbohydrate needs are based on your activity levels. Given you should be training with high volumes during a mass gain phase, your carb needs will be high. Most recreational, hard training guys will fall at the lower end of this range. So, a pound guy in mass phase would need roughly to grams of carbs per day. A reduction in body fat. What training best achieves this? As high volume as you can recover from. This will be less than mass phase volume.
Being in a calorie deficit means your ability to recover from training isn't as good as during a bulk, but you should strive to do as much as possible to provide the strongest signal to the body to retain muscle. High training volumes also help to create a calorie deficit. You might also include some form of cardio to increase the calorie deficit. Protein preserves lean tissue when dieting and has the highest effect on satiety the feeling of being full of all the macros.
Those are two good reasons to consume slightly more protein during a diet. Research suggests anything between 2 and 3. Most people do best with 2. Base the exact amount on your eating preferences. The key to a successful diet is your ability to adhere to the plan. The risk of hormonal disruption is increased during prolonged low-calorie dieting phases. To mitigate this, increase your fat intake compared to a mass phase. This isn't an excuse to go full Atkins and start chowing down avocadoes wrapped in bacon and dipped in butter.
Just be mindful that you need to be in a caloric deficit while consuming sufficient fat to not feel like a bag of crap the whole time. Whatever calories you have left over will be spent on carbs. Hypertrophy training requires you to train hard, and with high volumes, while progressively overloading your body. More is better, but you can't indefinitely train harder and for longer.
Eventually, the Law of Diminishing Returns will kick in: To overcome this, you need to periodize your training. You need to train with lower volumes. For example, periods of time spent training for strength or at maintenance training should be included to allow for full recovery and to set the scene for the next block of hard muscle-building training.
By reducing your training volume to maintenance levels for a month or so you can re-sensitize your body to volume again. Then ramp volume back up in your next mass gain phase. These maintenance phases allow your body to settle, refuel, and prime yourself to continue your muscle-building journey. After a long mass gain phase, you accumulate a lot of fatigue, your body becomes less insulin sensitive, it adapts to the high volumes, and requires you to do even more to overload the system.
Properly timed deloads can help mitigate these risks for a period but they can't compensate for months of hard training. A maintenance phase is just what the doctor ordered.
Another reason for maintenance phases is to help retain muscle built during a bulk. Give your body a chance to become adapted to its new, more muscular set-point. Use the maintenance phase at the end of your mass phase when calories and training volume are at their peak. During this phase, you'll attempt to maintain your bodyweight.
This enables the body to find its "new normal. But I bet the whole "maintenance" thing is still bugging you, right? Who wants to train at maintenance? That's why I like to call maintenance phases "primer phases. Or think of it as a "transition" phase between bulking and cutting, or a "strength" phase. While this is all semantics, the vocabulary used makes a big psychological difference and improves adherence.
So, pick whichever language suits you and then get your head down and do what's required: