For optimal muscle growth and little to no fat gain, low body fat levels are a crucial pre-requisite to bulking. This ideal body fat range will be different for everybody but should be between 8-15% in males and 17-25% in females.
When it comes to bulking, the body fat percentage you should aim for depends on your individual goals. Generally speaking, it's best to start bulking when you're at around 10-12% body fat. This is low enough that you won't be carrying too much extra weight while still allowing you to build muscle and strength.
Another way to calculate your fat intake when bulking is using your bodyweight. The general recommendations are 0.5 – 2g of fats per kg of bodyweight. For our 80kg example, that would be anywhere from 40 – 160g of fats. Essentially, you wouldn't want to go below or above that range.
If you're flirting with the upper end of that range, you might want to burn a bit of fat before bulking. If you're above 20% body fat, cutting is usually the best path. If you're skinny-fat and eager to bulk up, that's okay. You can build muscle just as leanly as anyone else, and perhaps more so.
It seems that having lower body fat (10-to-15% in men and 20-to-25% in women) doesn't significantly impact muscle growth rates. To put it simply, if your main goal is building muscle and strength, you're probably never “too fat” to bulk.
25% body fat: There is almost no separation of muscles, no noticeable veins and no muscle striations. The man's waist begins to increase and he may have a little neck fat.
There are other terms for this, such as build mode, but bulking is a common term for this caloric surplus. Dirty bulking is when an individual is in a caloric surplus to build muscle (build mode). However, the individual is eating foods that are carb dense, unhealthy, and ultra-processed out of convenience.
Athletes: 14–20% Fitness enthusiasts: 21–24% Healthy average: 25–31% Dangerously high (obese): 32% and over.
There probably should be some limit to how high your body fat is before you decide it would be better to cut versus bulk, but it's for logistical reasons, not “anabolic resistance”. I would recommend that don't go beyond 20% body fat, as past this point there are increased health risks.
At 10% body fat, a man is just above his essential body fat level. At this body composition you will see muscle striations and definition, six pack abs, and look athletic and fit. However, you may not see as much vascularity as you would in single digit body fat levels.
Clean bulking is when you set a relatively small calorie surplus and build muscle slower and in amore controlled way. You're less likely to gain body fat that way. Dirty bulking, on the other hand, is when you pay less attention to the size of your calorie surplus.
Lean muscle refers to muscle tissue that has a low level of fat. It's the kind of muscle that gives you those well-defined abs, bulging biceps, and a booty that could make Beyoncé jealous. In other words, lean muscle is what makes you look like a Greek god or goddess without having to live on Mount Olympus.
Generally it doesn't matter a whole lot the frequency you choose what's important is to keep going until you achieve the desired results. However, for most I recommend bulking for 2-3 months, then cut down for however long you need to get rid of the unwanted amount of fat. Everyone will need a different amount of time.
For men, the body fat percentage required to see abs is typically between 6% and 12% (1). For women, it's slightly higher, ranging between 16% and 20% (2).
“There is a healthy range for body fat percentage, but there are differences to consider, like age or gender. A healthy body fat range is 25-31% for women and 18-24% for men; this doesn't consider age or athletic status.”
Unlike bulking, the most common misstep with cutting is eating too few calories. If you do, King warns it can lead to a decrease in muscle mass. Maintaining energy is also one of the most challenging aspects of a cut. “Since your calorie intake is lower, it's important to emphasize quality,” says King.
If you're a male aiming for optimal muscle growth, target the 10-15% range. For females, aim for 23-30%. Use a body fat caliper or a bioimpedance scale to track progress. If you're above this range, consider a cutting phase before you begin bulking to ensure muscle gain without excessive fat.
If the body fat percentage exceeds 30%, it falls into the category of skinny fat.
A good rule of thumb for lifters is at least 8 - 12 weeks for bulking and then you can go into your cut phase if you're happy with the results. How long does it take to cut after bulking? The cutting phase varies per person, often cuts are around 8 - 16 weeks, dependent on your goals and achievements.
🤔From 30% To 15% Body Fat | How Much Time? 🔑Short answer: Between 20-40 weeks (5 to 10 months) for most people that fully commit. The exact timeframe depends on your goals and past experiences with fat loss. If you just want to maintain muscle, you can push a bit harder and realistically get it done in 5-6 months.
If your BMI is between 25 and 30: Overweight
You are considered overweight and should finds ways to lower your weight, through diet and exercise. You are at increased risk for a variety of illnesses at your present weight. You should lose weight by changing your diet and exercising more.
Lean muscle is all about that shredded, sculpted look, while muscle bulk is more about sheer size and power. It's like the difference between a sleek race car and a hulking tank. Both have their advantages, so it all comes down to personal preference.
It is important to understand the role of cardio during a Clean Bulk, which is that it should be used as a tool to maintain cardiovascular fitness, not to burn calories. ~60-75 minutes a week at a moderate intensity during this period of your training cycle is probably sufficient to maintain cardiovascular fitness.
Many who struggle to gain weight may find dirty bulking attractive because it is easier to gain weight consistently. The portion size of 500 calories of a burger is vastly different from 500 calories of chicken and vegetables. Unfortunately, there are various drawbacks to a dirty bulk.