To Bulk?or To Cut? or To Recomp?
bim323
Posts: 134
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.
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.
Comments
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.
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
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
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
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
train more, train more, train more....
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.
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
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 .
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?
Legs kasi halos half ng muscle natin nandun. Para siyang foundation. Pag nag i-squat ka yung lahat ng upper body mo kelangan nya i-stabilize yung weight. Muscle ng arms, shoulder, back, abs etc.
Tsaka ang squat siya halos ang nag re-release ng testosterone at human(muscle) growth sa katawan.
Sir, pumayat ka ba sa work out o payat ka talaga? Try mo train abs mo 3 times a week separately kung maaari para matutukan mo mabuti. Search mo yung mga exercise na ma ta-target yung tagiliran mo. May mga ginagawa ako exercise para ma maintain yung sakin pero di ko alam tawag sa mga exercise na yun, hehe. ginagawaga ko lang. Tapos sa diet, try mo add yung TEA at lot of water and vegetables. Ako nag papa bulk pa pero trying my best to at least maintain what I have. Dahil sinabihan ako ng mga master dito na focus muna ko sa bulking pero jan ko nama-maintain ung flat na tummy ko though mejo nag ka taba narin yung tagiliran ko honestly dahil on bulking ako.
Main staples: white rice, more veggies, lean meat (chx, beef, lean pork and fish) and whey. Expecting to gain weight, hopefully more lean mass than fat kahit 60:40 ratio or even 50:50..
Main goal is to gain mass and strength (break all my PR's) and be more active.
@str1k3r bro gusto ko din mag Muay hehe siguro by Dec or Jan. san ka nag train?
Try to train 6 days a week also. 2-3hours of brutal lifting on some days. Train twice a day, 3x a day, 4x a day... 30 days straight no rest. Those things...
Kung pwede lang sir V e haha kaso squeezed lang ung training ko in 1-1:30hr/session tapos 4-5x/week + basketball once/week... working boy kasi e...
On saturdays itry ko ung 2-3hrs session na pukpukan tlga...
Baka di ko makaya ung 6days training e.. masa-sacrifice sleep/recovery ko since mga 8:30 ako usually nagttrain... dating ako ng bahay ng 10 tapos tulog ko na nun mga 11-12 (dinner + house chores pa kasi) tas gising ng 5:30 para pumasok sa opisina... kaya on rest days sinusulit ko talaga ung 8hrs of sleep... Honestly eto tlga tingin kong reason bakit mjo mabagal progress ko e.. nung college kasi complete tulog ko everynighta kaya siguro mas mabilis progress ko nun
Then IMO malabo tong plano mo kung ganyan yung situation mo.
Sir v, pwede po ba ung ganitong routine twice a day sa morning cardio(jog/run)1hr. after noon lifting 2hrs 6 days in a week? sasagad na ako mag cut starting this december goal ko single digit %BF with proper diet pati possible ito within 3 months?
Makakaya naman siguro, hard work lang at consistency sa training... Bsta train hard and good diet lang ... I'm not goofing around in the gym every session... ayoko namang tumigil at ma-degrade dahil lang sa small hiccups sa situation ko ngayon
I mean you still need to train more if you want THAT result you have in mind. Busy ka man or hindi wala kang choice kundi gumawa ng paraan para madagdagan yung workload. Given na yung intensity e. It doesn't always yield the expected result.