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This is a technique I use on myself and clients. I remember 6yrs ago on these forums people were always asking (bulk or cut?, I always hated that question and I know I'm not alone?)
Why not both, via a lean bulk? Or in my case alternating the two. I would say a traditional lean bulk is consistent, usually with rules, maybe with some exceptions like 1/cheat day/week. But still very consistent and structured.
The style I prefer, (especially when losing body fat is a higher concern) is a hybrid of the two.
People seem to agree we cannot "gain muscle" and "lose fat" at the same time, but what is time? the same minute & second of a day? Sure, but that’s not the time were concerned with, the fact is you can do both at the same time, in fact in the same day. It all depends on what state your body is in, and we can manipulate that state with what we do with our bodies.
With that said let me give an example of how this works;
Days 1-3 will may be low carb, you might have 80,70,60 complex carbs/day, no simple sugars, 20g or so trace/fibrous carbs, then hit your maintenance cals the rest of the way using healthy fats/protein. (most healthy fats are during the last meal) These 3 days are the days you will do the most cardio, especially fasted in the AM. Your longest 3 sessions of the week (which can be your only 3) should be low carb day 3 AM & PM, and the AM of day 4 fasted (which would be a high carb day) duration also should be longest 60mins Ideally to avoid being too catabolic, on your AM high day after carbing up for 3 days feel free to extend the session beyond 60 min's if fat loss is a higher priority)
Days 4-7:
Day 4 would be a high carb day, a bit unique because you start it off with your main cardio session of the week VERY early. You are most carb depleted this AM, and it will be the most effective of all sessions throughout the week. I also recommend on day 3 to cut off eating in general very early, Lets say you do cardio at 8am, cut off all meals by 10pm, giving you a 10 hour fasted window, to almost insure passing through ketosis.
The remainder of the day would by very high carb, PWO would be some thing like a 2:1 ratio matlo dex:whey shake right after cardio. remaining 5 meals would be tapering down High-> lower GI complex carbs (i.e. white rice, white potato, brown rice, oats, yam) You would stay awake later this day to fit in a few extra meals. The last meals would contain no carbs, Ideally 2-3 more meals would work great, meals 1-2 would be high protein, no carb, clean/low fat, last meal would be a healthy fat load w/ some casein.
These low carb days you will mainly be focusing on cardio one of the 3 days you will do resistance training at least, but focus on a group that is not lagging, not a real focus ( I know many of you will choose legs
)
Now days 5-7:
Carb load continues, catches:
1) All carbs are complex w/ exception of PWO Malto dextrin or similar GI based carb, even dextrose on my protocol I think is a bit too steep.
2)stay 10-20% only above maintenance cals
3)meals 1-5/6 all contain complex carbs, but the last meal of the night must be carb free
4) final meal should be a mix between healthy fats/Casein (i.e. nuts/fat free cottage cheese)
That is the diet portion for the weekly bulk phase, but your training also is much different. You must prioritize your work out splits around this window of time. Let’s say Chest/tris, Back/Bis are your main lagging groups? Well on day 6 you would hit 1 group and day 7 you would hit the next. What if you have TWO more lagging groups? Well hit the least important on day 5 (first carb up day) but start the carb up early and train late at night)
the last group train in the morning of your 1st low day while you're still full of glycogen (from your previous 3 high days, but train the previous day early in the day Ideally)
Cardio is NOT necessary at all these days if you get in 3 1hr sessions during the times I mention above, unless dieting goals are very demanding. At that point you may modify even more than cardio for this regiment.
This is the basic structure of the cutting/bulking diet I use but there is A LOT of tweaking for the individual as progress is made. If you have any questions on it please PM me or ask. It’s not theory at this point also, I have used this style for over 6yrs with incredible success cutting body fat in half and double strength lifts. I'm excited to show you my new client once his comp passes with this style, thanks guys.
Why not both, via a lean bulk? Or in my case alternating the two. I would say a traditional lean bulk is consistent, usually with rules, maybe with some exceptions like 1/cheat day/week. But still very consistent and structured.
The style I prefer, (especially when losing body fat is a higher concern) is a hybrid of the two.
People seem to agree we cannot "gain muscle" and "lose fat" at the same time, but what is time? the same minute & second of a day? Sure, but that’s not the time were concerned with, the fact is you can do both at the same time, in fact in the same day. It all depends on what state your body is in, and we can manipulate that state with what we do with our bodies.
With that said let me give an example of how this works;
Days 1-3 will may be low carb, you might have 80,70,60 complex carbs/day, no simple sugars, 20g or so trace/fibrous carbs, then hit your maintenance cals the rest of the way using healthy fats/protein. (most healthy fats are during the last meal) These 3 days are the days you will do the most cardio, especially fasted in the AM. Your longest 3 sessions of the week (which can be your only 3) should be low carb day 3 AM & PM, and the AM of day 4 fasted (which would be a high carb day) duration also should be longest 60mins Ideally to avoid being too catabolic, on your AM high day after carbing up for 3 days feel free to extend the session beyond 60 min's if fat loss is a higher priority)
Days 4-7:
Day 4 would be a high carb day, a bit unique because you start it off with your main cardio session of the week VERY early. You are most carb depleted this AM, and it will be the most effective of all sessions throughout the week. I also recommend on day 3 to cut off eating in general very early, Lets say you do cardio at 8am, cut off all meals by 10pm, giving you a 10 hour fasted window, to almost insure passing through ketosis.
The remainder of the day would by very high carb, PWO would be some thing like a 2:1 ratio matlo dex:whey shake right after cardio. remaining 5 meals would be tapering down High-> lower GI complex carbs (i.e. white rice, white potato, brown rice, oats, yam) You would stay awake later this day to fit in a few extra meals. The last meals would contain no carbs, Ideally 2-3 more meals would work great, meals 1-2 would be high protein, no carb, clean/low fat, last meal would be a healthy fat load w/ some casein.
These low carb days you will mainly be focusing on cardio one of the 3 days you will do resistance training at least, but focus on a group that is not lagging, not a real focus ( I know many of you will choose legs
)Now days 5-7:
Carb load continues, catches:
1) All carbs are complex w/ exception of PWO Malto dextrin or similar GI based carb, even dextrose on my protocol I think is a bit too steep.
2)stay 10-20% only above maintenance cals
3)meals 1-5/6 all contain complex carbs, but the last meal of the night must be carb free
4) final meal should be a mix between healthy fats/Casein (i.e. nuts/fat free cottage cheese)
That is the diet portion for the weekly bulk phase, but your training also is much different. You must prioritize your work out splits around this window of time. Let’s say Chest/tris, Back/Bis are your main lagging groups? Well on day 6 you would hit 1 group and day 7 you would hit the next. What if you have TWO more lagging groups? Well hit the least important on day 5 (first carb up day) but start the carb up early and train late at night)
the last group train in the morning of your 1st low day while you're still full of glycogen (from your previous 3 high days, but train the previous day early in the day Ideally)
Cardio is NOT necessary at all these days if you get in 3 1hr sessions during the times I mention above, unless dieting goals are very demanding. At that point you may modify even more than cardio for this regiment.
This is the basic structure of the cutting/bulking diet I use but there is A LOT of tweaking for the individual as progress is made. If you have any questions on it please PM me or ask. It’s not theory at this point also, I have used this style for over 6yrs with incredible success cutting body fat in half and double strength lifts. I'm excited to show you my new client once his comp passes with this style, thanks guys.
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