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That’s why it’s recommended that beginners should try to stay at least at maintenance level or even be in a mild surplus even if they start a little bit above the body fat levels I mentioned before. This is an advantage you will not have forever and there’s no point in not making good use of it. That’s why the 15-16% body fat for males and 22-23% for females can be slightly adjusted with +2% or so, based on how your goal physique looks like.Īs you may or may not know, inexperienced beginners have a big advantage – they can build muscle at a very fast rate and they can do it while losing fat as well. Some may want that beach body type of look while some may want the shredded superhero physique. Based on your goal physiqueįor some people, 8% body fat may look gross, while for others it may be the physique of their dreams. That’s why it’s recommended to stop bulking at a relatively moderate body fat level. If you get to really high body fat levels you will need to spend more time in a deficit which hinders muscle growth (or can even cause muscle loss) and is not optimal for your hormones. The whole idea behind this is that you want to spend as little time as possible in a deficit (a catabolic state) and maximize the time you are in surplus (bulking) because that’s when you are actually building muscle and getting stronger. Making the decision to bulk or to cut depending on body fat level has to do with the amount of time you will need to get lean. This means that if you are above these body fat levels you should cut (lose fat), and if you are under, you should bulk. Generally speaking the cutoff body fat percent for bulking is about 15-16% for males and around 22-23% for females. This decision will depend of factors such as your current body fat level, your goal physique and your level of experience with lifting weights, but here are a few guidelines you should follow. When to Bulkįirst and foremost I think it’s a good idea to start by talking a little bit about whether you should cut or bulk first. Read on and find out how you can gain more muscles without putting on too much fat. These all are questions that you may ask yourself, or should ask yourself, before going into a bulking phase. How can I eat more and still have a six-pack? How much more? More carbohydrates? More fat? More protein? How can I stay lean while building muscle? How can I put on muscle mass without getting fat? Getting muscular, make some more gains, building muscle, recruit new muscle fibers – call it whatever you want – but it only and truly happens while eating more.
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