transition from bulk to cut?

[dazzlinyu]

Hi nutrition gurus

I have a few questions regarding cutting from a bulk.
I'm currently bulking eating 3700 calories a day I'm 179cm 205lbs at 15%bf.

I'm going to bulk till the end of the month how do I transition to a cut?
Would I slowly drop calories 100 a week or do I drop carbs and up protein and fats slowly?
Or do I drop to maintaince for a few weeks and then drop it weekly?
I want to save as much muscle as possible I carb cycle last time without any gear and got skinny never doing carb cycling again

[tarmyg]

Are you on AAS at the moment?

[rGus]

Bump

Sent from my samsung phone

[Splifton]

If you "got skinny" from the practice of carbohydrate periodization then I can only assume you didn't implement it's methodology properly. Proper execution of cyclical carbohydrate intake in my experiences produced no distinguishable decrease in muscle function (besides the accepted adaptation period some may experience when they are newcomers to having low or zero carbohydrate days.) or any loss in LBM. Only negative ailment I dealt with was glowering on days with no carbohydrates.

Did you implement an appropriate refeed? What was your protocol? Sustained periods of hypocaloric intake will eventually manifest itself as a moderate decrease in our body's ability to effectively manage energy allocation and our threshold for caloric expenditure va BMR reduction. Leptin and adiponectin are notable proteins that are adversely affected by prolonged caloric restriction not to mention there interwoven relationship in regulating insulin sensitivity. Leptin also contributes to muscle protein synthesis.

Off the top of my head I can't remember the direct mechanism between their interaction, but I believe it had something to do with a reduction in triglyceride content in myocytes and hepatocytes and alterations to potential energy dissipation from muscle contraction.

[dazzlinyu]

If you "got skinny" from the practice of carbohydrate periodization then I can only assume you didn't implement it's methodology properly. Proper execution of cyclical carbohydrate intake in my experiences produced no distinguishable decrease in muscle function (besides the accepted adaptation period some may experience when they are newcomers to having low or zero carbohydrate days.) or any loss in LBM. Only negative ailment I dealt with was glowering on days with no carbohydrates.

Did you implement an appropriate refeed? What was your protocol? Sustained periods of hypocaloric intake will eventually manifest itself as a moderate decrease in our body's ability to effectively manage energy allocation and our threshold for caloric expenditure va BMR reduction. Leptin and adiponectin are notable proteins that are adversely affected by prolonged caloric restriction not to mention there interwoven relationship in regulating insulin sensitivity. Leptin also contributes to muscle protein synthesis.

Off the top of my head I can't remember the direct mechanism between their interaction, but I believe it had something to do with a reduction in triglyceride content in myocytes and hepatocytes and alterations to potential energy dissipation from muscle contraction.

I was following a diet made up by a pt with refeeds every week and no zero carbs days were on the diet I dropped alot of bf but the pt had me doing so much cardio 45 min morning and night I think that's why it didn't work that we'll for me. And I love lifting heavy all my lifts went to shyt with the really low days I rather keep things simple.

[Splifton]

I'm not trying to be condescending, but if your P.T developed a dietary protocol that was appropriate for your individual needs in conjunction with providing generalized exercises with established variables, nevertheless you still suffered a net loss to LBM and workload capacity I'd say it wasn't suitable guidance. IMO, I only see the practice of moderate cardio when using a substantial bulking oriented diet in hopes of nullifying fat storage respectively. I wouldn't consider myself highly versed with diet methodology catering towards sustained hypercaloric intake.

I got some pet peeves with P.T's, but I can't really say too much considering I'm on the outside looking in and I've met some highly motivational and vastly experienced trainers. P.T requirements differ greatly between fitness clubs e.g YMCA I worked out at had a few trainers that just had the trivial 2 week course requirement for their job title and I can only fathom that the clients were oblivious to their credentials or lack their of.

What constitutes a sufficient quantity of calories for periodical refeeds differ from person to person, but I've noticed it's frequently under estimated in how much is truly needed to utilize it's proposed benefits. For example (rough generalization from a previous personal set up) one of my carb cycling set up had my caloric intake ranging between 2200-4500 calories and I opted for an overfeed to help compensate for my integration of zero carb days. (excluding starchy non-fibrous vegetables) It wasn't uncommon for me to hit close to 6500-7000 calories on that overfeed.

[novastepp]

I'm not trying to be condescending, but if your P.T developed a dietary protocol that was appropriate for your individual needs in conjunction with providing generalized exercises with established variables, nevertheless you still suffered a net loss to LBM and workload capacity I'd say it wasn't suitable guidance. IMO,I only see the practice of moderate cardio when using a substantial bulking oriented diet in hopes of nullifying fat storage respectively. I wouldn't consider myself highly versed with diet methodology catering towards sustained hypercaloric intake. What constitutes a sufficient quantity of calories for periodical refeeds differ from person to person, but I've noticed it's frequently under estimated in how much is truly needed to utilize the it's proposed benefits. For example (rough generalization from a previous personal set up) one of my carb cycling set up had my caloric intake ranging between 2200-4500 calories and I opted for an overfeed to help compensate for my integration of zero carb days. (excluding starchy non-fibrous vegetables) It wasn't uncommon for me to hit close to 6500-7000 calories on that overfeed.

Please post here more often. This is exactly how to refeed.

I never implemented a zero carb day, but I would have many pro/fat meals in a row, then refeed the next day at close to 1000 cals a meal.

[Splifton]

Please post here more often. This is exactly how to refeed.

I never implemented a zero carb day, but I would have many pro/fat meals in a row, then refeed the next day at close to 1000 cals a meal.

Thanks. I can relate to the constant aggravation with dieting. I was the person that blamed everything for my negligible development except my ignorance at understanding proper nutrition...like genetics.

I even went as far as saying, "Oh well it's because I'm an ectomorph."

[Khazima]

I'm not trying to be condescending, but if your P.T developed a dietary protocol that was appropriate for your individual needs in conjunction with providing generalized exercises with established variables, nevertheless you still suffered a net loss to LBM and workload capacity I'd say it wasn't suitable guidance. IMO, I only see the practice of moderate cardio when using a substantial bulking oriented diet in hopes of nullifying fat storage respectively. I wouldn't consider myself highly versed with diet methodology catering towards sustained hypercaloric intake.

I got some pet peeves with P.T's, but I can't really say too much considering I'm on the outside looking in and I've met some highly motivational and vastly experienced trainers. P.T requirements differ greatly between fitness clubs e.g YMCA I worked out at had a few trainers that just had the trivial 2 week course requirement for their job title and I can only fathom that the clients were oblivious to their credentials or lack their of.

What constitutes a sufficient quantity of calories for periodical refeeds differ from person to person, but I've noticed it's frequently under estimated in how much is truly needed to utilize the it's proposed benefits. For example (rough generalization from a previous personal set up) one of my carb cycling set up had my caloric intake ranging between 2200-4500 calories and I opted for an overfeed to help compensate for my integration of zero carb days. (excluding starchy non-fibrous vegetables) It wasn't uncommon for me to hit close to 6500-7000 calories on that overfeed.

Great post.

For the question, depending on how patient you are, take a few hundred calories initially (say 200 every 4 days) and continue that until you're 500 lower than where you are, maintain that for a week or so and evaluate from there. When you're losing the desired amount of weight per week (say .5-1lb weekly) maintain that until you're not losing any the desired amount, and just take out a few calories, say 50 and re-evaluate after another week or so.

[novastepp]

Hi nutrition gurus I have a few questions regarding cutting from a bulk. I'm currently bulking eating 3700 calories a day I'm 179cm 205lbs at 15%bf. I'm going to bulk till the end of the month how do I transition to a cut? Would I slowly drop calories 100 a week or do I drop carbs and up protein and fats slowly? Or do I drop to maintaince for a few weeks and then drop it weekly? I want to save as much muscle as possible I carb cycle last time without any gear and got skinny never doing carb cycling again

In general, you can either eat at maintenance and do more cardio, or strictly apply a diet that works for you under maintenance and let the diet do the work.

In regard to changing calorie levels, I do not see a reason to gradually lower them.

[Khazima]

In general, you can either eat at maintenance and do more cardio, or strictly apply a diet that works for you under maintenance and let the diet do the work.

In regard to changing calorie levels, I do not see a reason to gradually lower them.

The reason to do so would be to get a true gauge or your new maintenance especially if you've gained a decent amount of muscle during your bulk. That way you can use the minimum dose required to lose weight without drastically lowering calories and stalling earlier.

[davidtheman100]

If you're perma blasting then sure transition away...If you're cycling i would suggest waiting some time even after PCT is over so you've solidified your gains....

[novastepp]

The reason to do so would be to get a true gauge or your new maintenance especially if you've gained a decent amount of muscle during your bulk. That way you can use the minimum dose required to lose weight without drastically lowering calories and stalling earlier.

Thanks, Khazima.

I was under the impression that the OP know his lean body mass since he us 15% body fat. It shouldn't be an issue determining his maintenance.

However, I appreciate your point and if he didn't have an accurate gauge of his lbm, then he way want to feel out his calories.

[Splifton]

Sorry about my post not having too much relevance to your question.. I went off on a tangent and completely missed the picture. Listen to the other guys' input.