After a successful cutting phase, it is important to prepare your body for new calorie intake. When you finish a long cut, your metabolism is often slower than in the early days, your hormones and appetite change slightly and your mood may also be ready for a change.
After a long pruning to stabilize your hunger and hormone levels, you are advised to first enter a maintenance period (usually up to 25-50% of the length of your cutting period). By increasing your final calorie intake by 300-500 calories, you can help the body recover and set the stage for a successful stock.
From there, you can start your muscle hypertrophy and increase your calorie intake weekly (see below) based on your weekly weight gain rate to minimize bulk fat gain.
In this article, we will discuss eight ways you can ensure a successful stock after a long cut, giving you annual stock and cut schedules for beginner and more advanced lifters.
7 Bulking Tips After a Long Cut Phase
These are all essential tips. However, I strongly recommend that you take the post-pruning maintenance period seriously. If you do not, most people will come up with the # 1 cause after a weight loss / weight loss phase, basically gaining fat faster (and often they gain more than they started before cutting).
#1. You start with a weight maintenance period
After any period of weight gain (in bulk) or weight loss (cutting), you need to take the time to maintain your new weight so that your body has time to regenerate.
Ignoring maintenance time is often a big problem for people who are losing weight and abruptly ending their diet, and they are now regaining a significant amount of lost weight (mostly fat).
The same is true for bulk and overweight people.
After a successful weight gain, you will definitely be tempted to go on a diet plan to lose bulk body fat, however, I urge you to wait a few weeks for your body to adapt to the new shape. The weight range is that.
After a cut, your metabolism slows down, your hormones associated with tissue retention slow down, and your energy levels often drop. To combat weight gain, you will need to add 200-500 calories a day back to your diet, and do this for 2-8 weeks depending on the length of your cutting phase.
In general, your maintenance period should be approximately 25-50% of the length of your cut.
During the maintenance phase you often gain a few pounds at first, but find some stability for a few weeks before you start your stock.
#2. Gradually increase calories, don’t go fast
After a maintenance phase, you can begin to gradually increase your calorie intake to begin the bulk phase.
To do so, you need to increase your calorie intake by 300-500 by maintaining the first week and monitor your weight gain. After weighing yourself weekly, you can decide whether your new consumption will lead to sustainable weight gain or whether you want to increase or decrease your size.
In general, you can gain from 1lb to 1lb per week in the wholesale cycle. If you find that you are more than a week older than that, you can reduce your calories a bit as a sign of rapid weight gain (and rapid weight gain often means that you are gaining more body fat than muscle. Can grow rapidly).
However, if you gain less than 1 / 2lb per week, this means that you are still not eating enough food to provide fuel for weight gain (muscle growth and fat gain), so your current calorie intake is another 200-500 calories. Should be increased another week.
If you’ve lost a week’s weight of – 1lb, you can eat the same number of calories as you did in the previous week, and see if you can gain weight at the same rate.
For the rest you will repeat this process week by week.
#3. Gradually increase the carb size
For many people who have been training hard in the gym and looking to gain muscle (and for intense training and recovery), a carbohydrate diet is key.
Your muscles and brain (nervous system) work almost completely away from carbohydrates (sugar). By concentrating on eating enough carbohydrates and protein, you can ensure that your body has enough energy, that your muscles (muscle glycogen) are properly trained, that protein synthesis is signaled, and that you recover properly to recover. You can.
Fats can be used in bulk to increase total calories, however be aware that your muscles need to use carbohydrates as their primary source of energy during and after exercise. Protein is also very important for recovery and muscle building.
#4. Monitor your weight gain weekly
As discussed above, weekly weight monitoring is key so you can adjust your macros and monitor your progress on a weekly basis.
I like to monitor my weight every Monday and Friday and compare my Monday Weight Lifting Weights to Mondays and Fridays.
It is important to remember that your weight fluctuates today (I think it can sometimes be + -5 pounds fluctuate between Monday and Friday). By comparing the days of the week with the same day and looking at the lens from week to week you can get a clear picture of your actual weight gain/ weight loss.
First, when starting any diet (bulk or cut cycle), keep in mind that your body often needs to resist the fresh phase. During my first 16 weeks of stock, I went from eating 3,000 calories a day to 4,500 calories a day, going for a whole month (1,500 calories x 30 days) and gaining just one pound.
If you did that math (3,500 calories per pound), I should have gained more than 10 pounds that month! why not? Because my body needed to maintain its current weight (it happened even when I cut calories and did not lose weight).
Be good at moving it slowly and steadily and understand that the first few weeks will be slow (usually 2-3 weeks moving slowly). Be patient, watch your progress and adjust accordingly.
#5. Train for Muscle Strength and Hypertrophy
In bulk, your eyes should get as much muscle as you can. Eating a high calorie diet and gaining weight without intense training is a recipe for increasing fat.
Your workout should be armed for ideal muscle development, which frequently means doing joint movements, solitary movements in addition to doing them at a high volume; Not usually overweight.
Most exercise programs designed for muscle growth use between 50-85% of a person’s maximum weight and are performed anywhere between 5-30 repetitions (lifters) (depending on muscle group, day and person).
Lifting does not provide an opportunity to train muscles for muscle failure or to train in doses sufficient to achieve a significant muscle building response. Because of this, lifting more than 90% of one’s maximum is often not recommended. In a hyperpick cycle.
#6. Increase your training frequency (only if you can)
If you skip a cutting cycle, you may not be able to train as much as you would like from a calorie intake.
When cutting, you should reduce the volume of training as there is often no excess calories (which can interfere with recovery). In addition, weight loss often puts stress on the body, especially the endocrine and nervous systems.
Once you have completed a cutting phase, you will need to gradually increase food consumption during the maintenance phase and redirect yourself to rigorous training, increasing the training volume and / or frequency relative to your cutting training.
#7. Regularly monitor body fat percentage in bulk
Ideally, you should start with a slim fit (10% or less body fat for men and 14-18% for women).
Starting from a lean position, your body uses the increased calories to build muscle rather than storing them instantly. If you are not so thin, your body is usually accustomed to having enough calories to build muscle, so it may not be better and more sensitive to the amount of freshly added food.
Throughout the stock, I monitor body fat levels and monitor them as they gradually increase.
Temporary increase in body fat can be kept to a minimum (3-5% increase). If you gradually give yourself time to overeat and overeat (most people who overeat are blindly overeating, it differs from the calculated increase in the weekly weight gain rate based on macro nutrients).
Once your body fat reaches high levels (usually 15-17% or more for men, and 23-25% for women, I will often slow down my stock and go into a maintenance phase, which often indicates that your body is in good shape. Fat storage during the early stages of the muscle and bulk storage process.