Yes, you can gain muscle while cutting. However, it may be more complicated than if you were maintaining your weight, trying to lose fat, or trying to gain muscle individually. Regardless, focus on eating a healthy diet and getting enough protein. You will be able to support your fat loss and muscle-building goals.
If you can sustain a lifting program and eat a caloric deficit, your body will be able to pull from its fat stores to both fuel itself and potentially build muscle mass. Prioritizing foods rich in protein is a key component to both losing body fat and building muscle at the same time.
Cutting is nothing more than lowering your fat percentage by adhering to a strict diet plan. This makes your muscle mass more visible. The difference between cutting and a regular diet is that with a regular diet you often lose muscle mass. Cutting is adjusting your diet so that the loss of muscle mass is minimal.
Furthermore, the longer the cut, the more muscle mass is lost overall since it is impossible to avoid muscle loss, so keep this in mind. Most bodybuilders do not exceed cuts of 4 months but usually do at least 2 months.
A cutting diet lasts 2–4 months, depending on how lean you are before dieting, and is normally timed around bodybuilding competitions, athletic events, or occasions like holidays ( 4 ).
It's pretty simple. If you're lean enough to bulk (10-15% body fat or less for a man, or 18-23% or less for a woman), you should probably bulk first. If you're above these ranges, you should cut first. And if you're a beginner who's somewhere in the middle, you should recomp.
Is Gaining Muscle On A 500-Calorie Diet Possible? Yes, you can. Contrary to what some in the fitness world believe, you do not have to choose between either losing weight or gaining weight and can gain muscle even on a calorie deficit.
People with high body fat percentages or anyone who's been bulking for 12-16 weeks should focus on losing fat before building muscle. People who are skinny fat, new to strength training, or those who want to prioritize their performance in the gym over their appearance should consider bulking before losing weight.
To increase muscle mass in combination with physical activity, it is recommended that a person that lifts weights regularly or is training for a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.
Concentrate on eating: • Lean Meat • Fruits and vegetables • Whole Grain • Good fats (olive oil, canola oil sunflower/safflower) By eating right and doing a mix of both cardio and strength training, you can build muscle without bulking up and get the muscle definition that you have always wanted.
Despite what many novices (and even some strength coaches believe), lifting heavy is still an essential part to cutting. Lifting heavy, relatively speaking, is ideal for preserving strength and muscle mass during the cutting phase.
10 to 14 percent
This range of body fat is still lean, which means your abs will be visible.
If you want to gain muscle and strength as quickly as possible and you're at or below 10% (men) or 20% (women) body fat, then you should bulk. And if you want to lose fat as quickly as possible and you're at or above 15% (men) or 25% (women) body fat, then you should cut.
Once you reach a body fat percent of 15% for men or 25% for women, that's when you'll want to start the cut. With a calorie deficit and ensuing weight loss, you'll start losing that fat gain you've put on over the winter months.
The best gains of an entire year often come in the first few weeks after a cutting phase, making that period of time ideal for growth. In fact, you can easily add substantial amounts of real muscle mass in just six short weeks.
That sluggish feeling is totally normal—expected, even. Loads of guys struggle with low energy levels when they make the switch from bulking to cutting.
Adding cardio into a cutting phase is not necessary, however, it can help in that it burns additional calories. In some instances, burning 200 calories more a day may be easier than eating 200 calories less per day. That is ultimately up to the individual.
But, can you lose fat during a cutting phase without doing cardio? Yes, you can 100% lose fat, maintain muscle mass, and have a successful cutting phase without doing ANY cardio.
You're Building Muscle Faster Than You're Burning Body Fat
It's unfair but true: It takes longer to burn fat than it takes to build muscle. Until the fat-burning component of The Bar Method technique catches up, you're likely to feel a bit bulkier than you did before.
When you bulk up, you use heavier weights than you would for simply health benefits. The heavier weights with higher protein and higher calorie intake create that muscle growth that bodybuilders want. Toning does not have the same nutritional limitations that bulking up has.