To Bulk?or To Cut? or To Recomp?

bim323bim323 Posts: 134C-Class
Mga ka- PBB, 

Meron lang akong simpleng tanong; for an average guy who is about 150 - 180 lbs. with 15 - 20% Body fat (skinny fat), ano ba ang mas magandang gawin? Bulk or Cut or Recomp? 

For some, Recomp ang sasabihin na ideal solution sa skinny fat (gain muscle while losing fat). 
Pero feeling ko kasi kailangan ng guidance personal trainer or professional nutritionist para ma achieve ang Body Re-composition kasi mukang detailed ang diet and exercise program nun and it takes a lot longer. So for beginners na maikli ang patience, baka bumitaw agad sa program pag walang nakitang pag babago in 2 months. Pero feel free na magbigay ng inputs lalo na kung na achieve nyo ang Body Recomposition. specifically kung gano katagal at kung paano haha 

Interesado lang ako sa opinion niyo, lalo na nung mga Master natin dito na napagdaanan na ang buong proseso. 
Para din makatulong sa aming mga newbies na magkaron ng mas concrete na idea sa program na gagawin nila/namin.
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Comments

  • AestecniquesAestecniques Posts: 487C-Class
    bim323 wrote:
    Mga ka- PBB, 

    Meron lang akong simpleng tanong; for an average guy who is about 150 - 180 lbs. with 15 - 20% Body fat (skinny fat), ano ba ang mas magandang gawin? Bulk or Cut or Recomp? 

    For some, Recomp ang sasabihin na ideal solution sa skinny fat (gain muscle while losing fat). 
    Pero feeling ko kasi kailangan ng guidance personal trainer or professional nutritionist para ma achieve ang Body Re-composition kasi mukang detailed ang diet and exercise program nun and it takes a lot longer. So for beginners na maikli ang patience, baka bumitaw agad sa program pag walang nakitang pag babago in 2 months. Pero feel free na magbigay ng inputs lalo na kung na achieve nyo ang Body Recomposition. specifically kung gano katagal at kung paano haha 

    Interesado lang ako sa opinion niyo, lalo na nung mga Master natin dito na napagdaanan na ang buong proseso. 
    Para din makatulong sa aming mga newbies na magkaron ng mas concrete na idea sa program na gagawin nila/namin.

    Re-composition in my experience short term lang siya, and maybe because I came from being too fat that is why I was able to lose weight while gaining lean mass, but it will certainly stop at certain point. What I did is to lean down from 25%+ BF to around 10% BF, then juggle up. Im planning to do bulking until Im around 15%-17% BF then cut back again to 10-12% BF , repeating the process until I reach my target weight at 8-10% BF.

    Basing on my research, I would recommend those who will start at around 17% BF up to cut first down to 10-12%. But for those who will start at around 12% BF to bulk first. There is science behind this.
  • bim323bim323 Posts: 134C-Class
    @Aestecniques probably sir dahil nga siguro you came from simply fat ka lang dati (nice progress tho bruh!!)... Ang hirap kasi ng dilemma samin na mga skinny fat haha

    on one side sa bulking, we want to gain muscle, the problem with bulking is you gain fat as well and kung mataas na ang BF% mo, tendency is mas tumaas pa lalo un when on a bulking stage and you would look chubbier or fatter than before.. hoping na may muscle sa ilalim nung mga fats na yun hahaha...

    on the other end naman sa cutting, since skinnyfat nga kami when we cut, what happens is we just tend to be plain skinny since konti lang ung muscle namin haha no mass but with cuts, still not impressive to look at hahaha

    I'm currently on a cut tho for 2 months & 1wk, mjo nad da-doubt na ako kung mag cut pa din ba ako or mag bulk.
    Gusto ko itry yung recomp pero i have no idea how or where to start haha
  • AestecniquesAestecniques Posts: 487C-Class
    bim323 wrote:
    @Aestecniques probably sir dahil nga siguro you came from simply fat ka lang dati (nice progress tho bruh!!)... Ang hirap kasi ng dilemma samin na mga skinny fat haha

    on one side sa bulking, we want to gain muscle, the problem with bulking is you gain fat as well and kung mataas na ang BF% mo, tendency is mas tumaas pa lalo un when on a bulking stage and you would look chubbier or fatter than before.. hoping na may muscle sa ilalim nung mga fats na yun hahaha...

    on the other end naman sa cutting, since skinnyfat nga kami when we cut, what happens is we just tend to be plain skinny since konti lang ung muscle namin haha no mass but with cuts, still not impressive to look at hahaha

    I'm currently on a cut tho for 2 months & 1wk,  mjo nad da-doubt na ako kung mag cut pa din ba ako or mag bulk.
    Gusto ko itry yung recomp pero i have no idea how or where to start haha

    Ako bro nung nagcut ako ng 2 months I was able to go from 25% BF to around 10-12%. Aggressive nga lang pero bro. I recommend sayo bro start to bulk already. Para hindi OT, lets work it out , PM me if you want.
  • bim323bim323 Posts: 134C-Class
    bim323 wrote:
    @Aestecniques probably sir dahil nga siguro you came from simply fat ka lang dati (nice progress tho bruh!!)... Ang hirap kasi ng dilemma samin na mga skinny fat haha

    on one side sa bulking, we want to gain muscle, the problem with bulking is you gain fat as well and kung mataas na ang BF% mo, tendency is mas tumaas pa lalo un when on a bulking stage and you would look chubbier or fatter than before.. hoping na may muscle sa ilalim nung mga fats na yun hahaha...

    on the other end naman sa cutting, since skinnyfat nga kami when we cut, what happens is we just tend to be plain skinny since konti lang ung muscle namin haha no mass but with cuts, still not impressive to look at hahaha

    I'm currently on a cut tho for 2 months & 1wk,  mjo nad da-doubt na ako kung mag cut pa din ba ako or mag bulk.
    Gusto ko itry yung recomp pero i have no idea how or where to start haha

    Ako bro nung nagcut ako ng 2 months I was able to go from 25% BF to around 10-12%. Aggressive nga lang pero bro. I recommend sayo bro start to bulk already. Para hindi OT, lets work it out , PM me if you want.

    Got it bro, I'm still on a DCI of 1800-1900. Tho nag stall na ata ung progress ko after ko bumaba from 157 -150lbs pero im starting to see some veins sa arms ko na wala naman dati... my back progress is fast compared sa ibang muscle groups, yun din pansin nung gym trainer samin...

    siguro ang pinaka kailangan ko is a reaffirmation lang kung tama ba talaga ung desisyon ko mag cut muna to stop my dilemma hahaha
    if mukang nagkamali talaga ako, well f*ck me hahahaha lesson learned na lang, unang attempt to cut ko palang naman ito haha
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    Ang masasabi ko lang about bulking, cutting, recomping... You need to build muscle first. You need muscles to get big. You need muscles to maintain during a cut and you need a good amount of muscles to grow more muscles with an acceptable level of fat gains. You wont grow muscle on a calorie deficit, you wont also gain muscle zigzaging your calorie intake for an attempt come up with a polished physique. You also wont gain muscle with a mediocre training style, mediocre training attitude and mediocre mindset. That doesn't stimulate growth. These are all based on my experience. Science is dead!

    live&dieNATURAL

  • bim323bim323 Posts: 134C-Class
    Ang masasabi ko lang about bulking, cutting, recomping... You need to build muscle first. You need muscles to get big. You need muscles to maintain during a cut and you need a good amount of muscles to grow more muscles with an acceptable level of fat gains. You wont grow muscle on a calorie deficit, you wont also gain muscle zigzaging your calorie intake for an attempt come up with a polished physique. You also wont gain muscle with a mediocre training style, mediocre training attitude and mediocre mindset. That doesn't stimulate growth. These are all based on my experience. Science is dead!

    Agree sir V, too bad i had to learn it the hardway.. ho may gains pa din naman ako pero siguro mas na maximize ko un if i hadn't attempted to recomp/cut since wala pa ako masyadong muscle mass.

    Dilemma ko din kasi sa mga kasabayan ko mag buhat, ang pagkakaiba samin e, sila they started out really skinny as in kita abs at ribcage sa sobrang payat (no msucle mass w/ little to no fats) ako, i started as skinny fat, (no muscle mass w/ more fats) kaya ung food nila basta madami lang madaming karne gulay at kanin. Ako naging conscious sa food ko kasi i was trying to lower my body fat. Di din ganun kadali makita improvement since covered ng fat ung muscle unlike sa mga kasabay ko.

    strength and endurance wise i can lift more and do more sets kesa nung nagstart ako. No problem din sa motivation ko mag train nothing has changed, im still hungry for strength an better overall performance pa din. ung strategy ko sa food intake lang talaga ako nag kakanda loko loko haha
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    madami din ako kasabay na mga ganyan. gifted for having very fast metabolism and hindi nagstore ng fat. Ang nipis din ng balat nila. madami din ako kaibigan mga ganyan. hardgainers pero once nagka muscle ganda tignan (ng upper body). Yun nga lang hindi din lahat bibigay sayo, 99% ng ganun hirap palakihin legs at calves at yun ang nagiging kapintasan nila. Kaya wag mo compare sarili mo kasi most likely meron ka din genetic gifts that you need to discover. Yun ang imaximize mo dapat yung strong points mo.

    live&dieNATURAL

  • bim323bim323 Posts: 134C-Class
    sa experience ko nung first time ko mag gym dati around 4th yr college (2 years ago), i started at 128lbs, after 4months i was 140lbs with good mass and strength than before, tho skinny fat padin.

    tapos nahinto ako ng gym, inom dito kain doon for 1 year... naging 157lbs ako but i had a bigger beer belly.

    that's when i decided to go back to the gym and in my frustration to get rid of my big belly i decided to cut

    haha sorry ang haba pero gusto ko lang ma express kung san ung hugot ko hahaha i just don't want to be f*king skinny fat anymore hahaha know wha'am sayin hahaha
  • bim323bim323 Posts: 134C-Class
    madami din ako kasabay na mga ganyan. gifted for having very fast metabolism and hindi nagstore ng fat. Ang nipis din ng balat nila. madami din ako kaibigan mga ganyan. hardgainers pero once nagka muscle ganda tignan (ng upper body). Yun nga lang hindi din lahat bibigay sayo, 99% ng ganun hirap palakihin legs at calves at yun ang nagiging kapintasan nila. Kaya wag mo compare sarili mo kasi most likely meron ka din genetic gifts that you need to discover. Yun ang imaximize mo dapat yung strong points mo.

    Onga sir V pansin ko din un sa mga tao sa gym namin ang ganda ng upperbody at ma cuts... pero ung legs e mukang kasing laki lang nung sakin may iba pa na mas manipis pa legs kesa sakin, no kidding.

    PS i don't have an impressive pair of legs tho mjo mataba ng konti
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    So sagot ko dito... Bulk!

    train more, train more, train more....

    live&dieNATURAL

  • bim323bim323 Posts: 134C-Class
    Copy that sir V. Mas at ease ako ngayon, Salamat. haha
  • cramnhojcramnhoj Posts: 73D-Class
    Food for thought,

    Bigger Smaller Bigger

    He simulated what mma fighters go through before a fight. 
    -Training camp for a month to gain muscle
    -Loose weight in 5 days (I think?) to make weigh in
    -Try to regain the weight in 24hours

    The part I'm interested in is the training camp month, which is basically bulking diet with one day a week fast.



    Another interesting read

    Experiments With Intermittent Fasting

    A doctor who tried out fasting for himself instead of just telling his clients to do it.  Takeaway from this is what works for someone might not work for you.
  • owel1owel1 Posts: 142C-Class
    Yun nga lang hindi din lahat bibigay sayo, 99% ng ganun hirap palakihin legs at calves at yun ang nagiging kapintasan nila.


    Napabisita lang mga sir.

    Oo samin mga nag start ng talagang skinny pag nag gym nahuhuli yung legs and calves. Karamihan tamad pagdating sa legs.Totoo yun. Marami rin ako kasabay sa gym na lumaki na yung upper body pero yung legs payat parin. Sakin kasi isa sa pinakaimportante ang legs lalo pag lalaki ka. Ang pangit lalo na kapag nag swimming trunks sa totoo lang parang wag na lang diba. Kaya lagi ako tinatanong ng mga gym mates ko bakit lagi ko wino work-out legs ko. Legsboy na nga tawag sakin nung instructor dun. Lagi kasi ako inaasar ng wife ko nun na maliit legs ko. Pero hanggang ngayon konti palang nilaki nya.haha
  • SmallWIJISmallWIJI Posts: 742B-Class
    pasali sa topic mga brothers may question din ako.

    paano malalaman kung kailangan mo na mag cut at pano malalaman kung ok na ung mass sa katawan mo? ngyari saken kasi stable ung weight ko pero parang mas nagbulk ako eh? patulong naman po sir V.
  • kurt_03kurt_03 Posts: 63
    owel1 wrote:
    Yun nga lang hindi din lahat bibigay sayo, 99% ng ganun hirap palakihin legs at calves at yun ang nagiging kapintasan nila.


    Napabisita lang mga sir.

    Oo samin mga nag start ng talagang skinny pag nag gym nahuhuli yung legs and calves. Karamihan tamad pagdating sa legs.Totoo yun. Marami rin ako kasabay sa gym na lumaki na yung upper body pero yung legs payat parin. Sakin kasi isa sa pinakaimportante ang legs lalo pag lalaki ka. Ang pangit lalo na kapag nag swimming trunks sa totoo lang parang wag na lang diba. Kaya lagi ako tinatanong ng mga gym mates ko bakit lagi ko wino work-out legs ko. Legsboy na nga tawag sakin nung instructor dun. Lagi kasi ako inaasar ng wife ko nun na maliit legs ko. Pero hanggang ngayon konti palang nilaki nya.haha
    1 year na ako nag ggym konti pa lang improvement ng upper ko. last month lang ako nag start ng legs haha pero nung nag start ako mag leg lumaki improvement ng weight ko at upper body ewan ko ba kung bakit :) pero nabasa ko sa twitter pag nag squat ka di lang legs yung tatamaan
  • cramnhojcramnhoj Posts: 73D-Class
    SmallWIJI wrote:
    pasali sa topic mga brothers may question din ako.

    paano malalaman kung kailangan mo na mag cut at pano malalaman kung ok na ung mass sa katawan mo? ngyari saken kasi stable ung weight ko pero parang mas nagbulk ako eh? patulong naman po sir V.

    25% body fat is borderline obese for men so that's one limit. Even before that, I think I read before that there's some hormonal changes when you have more body fat that's not good for muscle building. So you might want to read up on that .
  • bim323bim323 Posts: 134C-Class
    Keep it coming mga sirs very helpful ung mga comments at shared experiences nyo para saming mga newbies haha
  • Ano ba pampa abs? payat ko na pero may mga taba taba pa rin sa tagiliran at lower belly... ilang months na ako nag tratrain for Muay Thai...
  • kurt_03kurt_03 Posts: 63
    str1k3r wrote:
    Ano ba pampa abs? payat ko na pero may mga taba taba pa rin sa tagiliran at lower belly... ilang months na ako nag tratrain for Muay Thai...
    may nabasa ko dito sir kailangan mo ata babaan yung BF% about ata sa food yun . not sure ah
  • grabe... di ko na alam... clean eating na ako...

    Breakfast - 4 cups oatmeal + 1 banana (sliced tas ihahalo sa oatmeal)+honey+coffee
    Lunch - half cup of rice + chicken or beef
    Dinner - Peanut Butter Sandwich

    tas in between meals peanuts

    pagdating sa work-out

    M to Tuesday nasa gym ako total body work out
    W - Muay Thai/MMA Training
    Thursday - Friday = total body work out
    Saturday - Muay Thai/MMA
    Sunday - Full rest

    Saan ako mali po?
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