Meals must be small but regular, and in order to keep growing, it is essential to keep protein intake high. But, for the main, with gentle dieting you can successfully lose fat and grow, reaching your bodybuilding objective, i.e. Here the priority is maintaining muscle mass.
However, if you are cutting extremely strictly, then it is not possible to gain muscle at the same time as losing body fat, as there is far too insufficient energy reserves for muscle growth. As you can only lose fat if you are in an energy deficit, the trick to cutting whilst gaining muscle is to fluctuate your body between energy surplus and deficit at different times of the day, or on different days of the week, through diet and exercise. Strictly speaking, from a scientific viewpoint, it isn’t possible to gain muscle whilst being in an energy deficit due to the fact that muscle growth is an energy-requiring process. I see so many newcomers and experienced bodybuilders who do efficiently lose fat and gain muscle simultaneously. There is another bodybuilding myth that you cannot gain muscle and cut at the same time. Obviously the main goal of many bodybuilders who are cutting is to lose fat whilst maintaining or, if possible actually gain some quality muscle. Whilst this article is principally about (1) and (2), as cutting for a competition is a very much more extreme approach and would warrant a lengthy article in its own right, the first few weeks are much the same whatever your reason for cutting. You are training for a bodybuilding competition and need to get the rock hard appearance with cuts and cross-striations in order to be in the best shape of your life.You are naturally prone to holding excess bodyfat and want to cut it down in order to get the ‘bodybuilder appearance’, then when you’ve got it stay in reasonable shape but not too lean so as to limit muscle growth.You are into the bulking-cutting cycles and want to ‘lose a bit’ to look good for summer or for a special occasion.There are three principle reasons why a bodybuilder would want to cut: But that’s just my opinion and one which is clearly different to that of some pro-bodybuilders like Lee Priest who willingly shows off-season photos of himself topless, gut and all, tens of lbs over his stage weight stuffing his face! Apparently Lee diets for less than 14 weeks once per year in order to get his world champion cuts you see at the Mr Olympia and other events. Personally I am not a big believer in alternating bulking and cutting cycles because you don’t need fat in order to gain muscle, and the cutting period then becomes a waste of valuable muscle growing time. Cutting – The structured prioritisation of fat loss whilst maintaining lean body mass aiming to maximise muscle definition, through dietary manipulation in order to create an energy deficit sufficient to mobilise body fat, in conjunction with a suitable weight training and cardiovascular exercise regimen.Bulking – The structured prioritisation of the addition of muscle through increasing food intake in order to create an excess of energy and other nutrients sufficient to increase muscle mass, in conjunction with a suitable weight training regimen.Most of you will, no doubt, be well aware of what these two terms mean, but for those who don’t: It’s very fashionable amongst many bodybuilders to cycle nutrition, weight training and cardio routines in order to go through ‘bulking’ and ‘cutting’ cycles every few months. Believe what people say at your own risk.Article by James Collier BSc (Hons) RNutr – Contributor to Muscletalk as an Expert in Nutrition Reminder: This is an internet forum in which anyone can post and comment. Our experience, though anecdotal, can help fill those gaps until the scientific community reaches consensus. Remember, science, particularly in the area of sports and nutrition, is evolving rapidly. This subreddit is not a site for vetting only scientifically provable propositions. Don't devalue opinions and experience by dismissing them as "broscience". This subreddit is a community where those interested in the sport as defined here can share their opinions and experience as well as the science of the sport.There are other subreddits better suited to those just interested in staying fit or building a beach body or lifting weights. Bodybuilding is specifically defined for purposes of this subreddit as the sport that involves preparing yourself for a competition (includes bikini, fitness, figure and physique). News, articles, pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more.
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