Layne Nortons bulk/cut method for lean bulking

**951thompson** · 04-23-2013, 10:55 AM

you may know Layne Norton is a professional natural bodybuilder, he also has a PHD in biochemistry/nutrition. He's a very smart guy who certainly knows his shizz.

I've been cutting lately on a calorie cycling diet, I had alittle blimp over the weekend where I strayed from my diet, I consumed around 700g-800g carbs per day, for 4 days. I noticed going from extremely low carbs for 4 day then to really high carbs had an extremely anabolic effect on my body, I felt juiced! im sure I've gained some serious LBM, either this or I am holding a serious amount of glycogen and water which could be giving me this impression.

anyway long story short, I started looking into this short bulking then a short cutting phase idea,I found this Layne Norton video on bb.com. in this videos he says that he likes to bulk for a period of 4-6 weeks and then cut during the next 2 weeks. (then repeat)
The reason for this is that when you're bulking, the hormones that burn fat are elevated, (Lipton ect) so if you quickly switch back to cutting, you can burn more fat. And vice versa, when you cut, your body produces hormones that help you build more lean muscle.

do you guys think this is an effective strategy for naturals?

Pros? Cons?

Thanks.

**951thompson** · 04-23-2013, 03:12 PM

No replies?

I think this is an interesting idea. Im going to try this when I bulk in September.

**baseline_9** · 04-23-2013, 03:31 PM

I think it's a good concept but personally I'd rather see a slower weight progression for maybe 10-12 weeks and then a mini cut of about 3-6weeks....

Doing mini cuts can be more drastic that an extended cut without the risk of metabolic damage, burn our or mental failure.....

Reverse dieting is something worth looking into if you wish to use this method.....

However the ratio of gaining to cutting will depend mainly on your training age, how quickly you can put on lean tissue and how adaptive your metabolism is to a mini cut

**951thompson** · 04-23-2013, 04:16 PM

Originally Posted by baseline_9

I think it's a good concept but personally I'd rather see a slower weight progression for maybe 10-12 weeks and then a mini cut of about 3-6weeks....

Doing mini cuts can be more drastic that an extended cut without the risk of metabolic damage, burn our or mental failure.....

Reverse dieting is something worth looking into if you wish to use this method.....

However the ratio of gaining to cutting will depend mainly on your training age, how quickly you can put on lean tissue and how adaptive your metabolism is to a mini cut

I've one of those types of body that gains fat quickly, slow metabolism, I only have to look at food and I gain bf lol on a plus note I also gain LBM at a good rate.
So with my quick bodyfat gaining problem I think this strategy could be a good root for me to take.

I read some folks run this cut/bulk strategy as two weeks bulking, then two weeks cut,(repeat cycle) this works well for some I've read.
Apparently it's takes the body 14 days to switch over to fat storage machine, making the body more tolerant to higher calories. Then when you switch back to cutting it takes 14 day to switch over from fat storage. (well thats the theory)

I find this a very interesting idea, it's like when you have a two week diet break from your cutting diet in reverse lol
Same principle, you are taking advantage of your elevated hormone levels you are getting from having a break. (leptin, increased insulin sensitivity ect)

I've never heard of reverse dieting, I will look into it, thanks

**human project** · 04-23-2013, 04:47 PM

Originally Posted by baseline_9

I think it's a good concept but personally I'd rather see a slower weight progression for maybe 10-12 weeks and then a mini cut of about 3-6weeks....

Doing mini cuts can be more drastic that an extended cut without the risk of metabolic damage, burn our or mental failure.....

Reverse dieting is something worth looking into if you wish to use this method.....

However the ratio of gaining to cutting will depend mainly on your training age, how quickly you can put on lean tissue and how adaptive your metabolism is to a mini cut

Ya that seems like a really short amount of time for your body to respond.... I personally bulk until I get to a previously decided body fat % and then back to a cut until I start burning muscle or strength

**baseline_9** · 04-23-2013, 06:44 PM

With 2 weeks bulk 2 weeks cut I just don't think your going to be able to get into the groove enough to make any decent progress in the gym....

If you have a slow metabolism then you simply have to go with a lower number of calories....

Reverse dieting may help you.... This is a process which enables you to build your metabolism slowly over an extended period of time...

**Twin** · 04-23-2013, 06:49 PM

He no longer follows this method and doesnt recommend it anymore. He discussed it in one of his newer vlogs a few monthd ago. I think he said its no superior than any other bulking method and corrected himself

**gearbox** · 04-23-2013, 07:17 PM

Originally Posted by 951thompson

you may know Layne Norton is a professional natural bodybuilder, he also has a PHD in biochemistry/nutrition. He's a very smart guy who certainly knows his shizz.

I've been cutting lately on a calorie cycling diet, I had alittle blimp over the weekend where I strayed from my diet, I consumed around 700g-800g carbs per day, for 4 days. I noticed going from extremely low carbs for 4 day then to really high carbs had an extremely anabolic effect on my body, I felt juiced! im sure I've gained some serious LBM, either this or I am holding a serious amount of glycogen and water which could be giving me this impression.

anyway long story short, I started looking into this short bulking then a short cutting phase idea,I found this Layne Norton video on bb.com. in this videos he says that he likes to bulk for a period of 4-6 weeks and then cut during the next 2 weeks. (then repeat)
The reason for this is that when you're bulking, the hormones that burn fat are elevated, (Lipton ect) so if you quickly switch back to cutting, you can burn more fat. And vice versa, when you cut, your body produces hormones that help you build more lean muscle.

do you guys think this is an effective strategy for naturals?

Pros? Cons?

Thanks.

Thats 3200 calories off carbs alone

**cj111** · 04-23-2013, 07:28 PM

My buddy does that. But not for 4-6 weeks at a time. I think he does 1-2 week bulk with a few days cutting. He stays shredded, and always improving.
I plan on giving it a whirl as soon as I put a plan together, no point in bulking and getting bloofy. Being lean is where it's at

**951thompson** · 04-24-2013, 03:12 AM

Originally Posted by baseline_9

With 2 weeks bulk 2 weeks cut I just don't think your going to be able to get into the groove enough to make any decent progress in the gym....

If you have a slow metabolism then you simply have to go with a lower number of calories....

Reverse dieting may help you.... This is a process which enables you to build your metabolism slowly over an extended period of time...

Yeah reverse dieting sounds good, think I will do this for a couple of months to rises my metabolism. I agree I don't like 2 week on 2 week off approach. Im thinking when I've built my metabolism up to where I want it,with reverse dieting. I will try 6 weeks bulk/ 2 week cut.

Thanks for the advice.

**951thompson** · 04-24-2013, 03:16 AM

Originally Posted by cj111

My buddy does that. But not for 4-6 weeks at a time. I think he does 1-2 week bulk with a few days cutting. He stays shredded, and always improving.
I plan on giving it a whirl as soon as I put a plan together, no point in bulking and getting bloofy. Being lean is where it's at

That's my thinking, at the moment im working hard to get sub 10%, I dont want to gain alot of fat like I did last winter. Im hoping to get to 8%, so 12% would be what im prepared to go to on a bulk.