So I’m finally getting round to answering the question I get all the time. Let’s say you want to build muscle fast, but you also want to lose fat. Should you weight Train and eat more for gains? Or should you focus more on body fat loss and getting shredded?
BULK OR CUT? DO THIS.
“Should I bulk or cut first?” That’s the question I get all the time. And the answer all comes down tyour body fat percentage.
I tend to divide people into 3 groups:
(1) Over 15% body fat (22% for women)
(2) Between 11% and 15% (18% to 22% for women)
(3) At or under 10% body fat (17% for women)
First, see what category you fit into. Then look below for your solution…
(1) YOU ARE OVER 15% BODY FAT (FEMALES OVER 22%)
Simple: You should focus on...Cutting.
If you let your fat levels increase further, it’s just going to make it that much harder and longer to get rid of it in the future Don’t wait. Do it now!
HOW TO DO IT
The best way to cut is with a reduced-carb, reduced-calorie diet coupled with weight training. We want to keep our lean mass and torch off our fat mass at the same time. So don’t overdo the cardio. Get into a calorie deficit, keep your protein high, and keep lifting for gains.
My My Models Body training Program for men or my Athena sculpting program along with diets takes all of this into account and works out the optimal calories and macros to get you ripped fast.
(2) YOU ARE 11% – 15% BODY FAT OR LOWER (FEMALES 18% – 22%)
First, you should focus on Lean Gains Only for a maximum of 6 months. Then cut down to under 10% body fat after this.
HOW TO DO IT
Eat around 200-300 Calories above maintenance and get all your daily protein needs for a few months, then switch to a shredding diet.
(3) YOU ARE 10% BODY FAT OR LOWER (FEMALES 17% OR LOWER)
You should focus on...Lean Gains Only.
Keep that look. It can be difficult enough to cut to below 10% body fat. So keep your lean look. No dirty bulking. You’ll look even better as you pack on mass.
HOW TO DO IT
Despite what anyone says, you don’t need a huge caloric surplus to build muscle. That’s why people get fat on a traditional bulk.
You need to eat around 200-300 Calories above maintenance, while getting your daily protein requirement (1g per pound body fat).
That will pack on mass without packing on fat.
For some in depth looks at how to track calories, take a look and my two articles here.
Both work , one is just simplified for the more minimalist approach.
That’s all the categories covered and hopefully you know what your next step is. If not these strategically designed programs for building lean mass and burning fat can help.
Intelligently designed programs
If your want a full program, intelligently designed for setting goals each week and meeting them: Check out True Will Aesthetics Premium Programs.