Hello guys,

I've been lifting for about 9 months already.

But I started working out 2 years ago, for 3 months to cut down from 74kg to 66kg. Then I stopped, all the way till last year July.

I started off with cutting for 3 months, and hit 61kg at 14%bf.


Then I did a bulking phase up until today, that's about 6 months+ already. Currently at 69kg with 20bf. Definitely gained tons of fats. I went for bulking phase because I had too little muscle, making me look thin and scrawny. So, some of the PT from my previous gym suggested bulking.

I've gained quite a lot of fat as of now, should I start cutting already? Then start the next bulking session when I hit below certain bodyfat%?

What are your experiences with cutting/bulking? Only start bulking when BF is below 12%, and starts cutting when it hits 15%? Cuz I've read somewhere saying the body will not likely partition muscle gaining more than fat if bf% is above 15% or so, might vary with different individuals and body metabolism.


Thanks!

its your choice, at the end of the day its your body,
if u think u wanna look ripped then go for it, if you think u still wanna get bigger,
then go bulk.

I looked into the mirror. If I feel like I wanna cut/bulk, I do it. Still experimenting with different diet tho.

61kg - 14%f
69kg - 20%f

looks like u gained 8kg of fats man. careful bulking is key.

Iirc Ronnie Coleman said that beginners should bulk at 12 and cut at 15. It works well for people who prefers convenience while keeping hormones in check. So at 20 bf you should do a serious cut since your hormones aren't in good shape.

http://skinnyfattransformation.com/benefit-of-getting-lean/

For me, I don't bulk & cut anymore. I carb cycle instead.

http://jasonferruggia.com/carb-cycling-made-easy-part-1/

wow i checked that carb cycling so good info.
yet why do i feel less hungry when working out,
but when slobbing out no workout, working i eat more like really.
i dunno whats the problem also.

Sounds like you're hungry cuz you're bored. Or it could be that your body type is built for endurance and athletics, but the self regulation goes out of balance without exercise. Or maybe you workout in the mornings which affects your hormones the rest of the day.

Either way, you will definitely fix that with intermittent fasting. Resets your hunger (leptin hormone), boosts GH and increase insulin sensitivity. It becomes easy after 3-5 days. Use this protocol:

http://www.leangains.com/

If you do carb-cycling alone you may still get random hunger cravings.

yeah IF i heard bout it but nvr tried b4 maybe i will in the near future.

IMO, caloric deficit is what works. Regardless of meal frequency or timing.

thanks alot bro for the advice, very informative carb cycling. i guess im going for a cut in 2 weeks to cut down all those fats

The truth about IF is that it is a quick and easy cutting protocol and meals are convenient and satisfying. With our KL/sedentary lifestyle, we can't optimally lose fat with IF alone. I log my weight, measurements and bodyfat caliper every day in an excel sheet. I found the following to work best for a typical desk job lifestyle:

1. Wake up, drink water and coffee with 1 teaspoon virgin coconut oil (coconut oil hardly raise insulin levels).
2. Brisk walk for 1 hour+
3. Break the fast at 1-3pm.
4. If workout day, train at 5-7pm with biggest meal and carbs after @+20% calories. None workout days, 1-2 fruits carb limit @-20% calories.
5. Start fasting again at 9-11pm.

After doing this for about 2 months I'm still gaining progression on my lifts, losing inches every other day and don't have to worry about prepping food all the time. With a traditional bulk and cut its near impossible to have these conveniences unless your cut is off.

im giving your advice a serious thought now, and maybe gonna incorporate it into my work day, thank alott!

I bought mine from Vitacare pharmacy. The brand I'm using is Virgin Coconut Oil by Rainforest Herbs. Some Cold Storages stock them too.

I sometimes take it straight off the spoon but coffee + coconut oil combo is too good to pass in the morning. Generally don't exceed 2 teaspoons during fasted state until you can 'feel' out your body's insulin reaction. Everyone is different in this regard.