U
unprevailed
Iron
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- Aug 18, 2024
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Don't starve urself into looking like a twink or dirty bulk into a tubby. Here's how to cut or gain muscle while keeping hormones and mental in check
This is a guide for ppl who:
1) Safe Cutting
1. You wanna keep a moderate calorie deficit for abt 10 to 25 percent. You should lose 0.5-1% of your body weight loss per week which will maximize how much fat u burn but keep ur muscle well and ur mental.
2. Losing faster than ~1%/week can backfire bcus extremely aggressive cuts will make u feel like shit and will tank your hormones.
A study of a natural bodybuilder who got hella lean saw his test plummet by abt 75 percent during prep, so js don't starve urself ur gonna have 0 libido and always in a shit mood
pubmed.ncbi.nlm.nih.gov
2) Safe Bulking:
1. U want a small calorie surplus, when bulking eat js 5-15 percent above maintenance which is enough to gain abt 0.25-0.5% of your body weight per week.
2. Don't dirty bulk thats gotta be the dumbest shit ever your piling on a huge surplus and it's not gonna magically give u mroe muscle its gonna maek you look like a butterball. Research on lifters found that rapid weight form big surpluses mostly add fat and not extress muscle.
pmc.ncbi.nlm.nih.gov
3) Macronutrients That Protect Your Hormones
Protein: 1.5-2.2g per kg of bw per day allows for maximal muscle protein synthesis
Fat: Don't go below 20% of total cals.
Js a low fat diet will significantly lower test
pubmed.ncbi.nlm.nih.gov
Carbs: improves training performance, reduce cortisol, nd stabilize mood
Definetely do not do a low carb + calorie deficit thats dumb asfk ur gonna get the worst hormonal outcomes
4) When to end your Cut/Bulk:
Stop your cut if:
1. Ur strength is dropping 2-3 weeks in a row
2. Sleep nd Mood r tanking
3. Weekly weight loss exceeds 1-1.5% (high muscle loss risk)
Take a 1-2 week diet break at maintenance its proven to reduce cortisol and hunger hormones
Stop your bulk if:
1. your waist is growing faster than your strength
2. you feel sluggish nd out of breath
3. clothes feel tight nd ur lifts rnt increasing
u prob need to return to maintenance before restarting
5) Conclusion:
Extreme cuts destroy ur hormones
Extreme bulks destroy ur insulin and mental
In general, going slower is going tobe sustainable
This is a guide for ppl who:
- Don't wanna destroy their hormones w starvation or js keep bulking
- Want long-term looks and health
1) Safe Cutting
1. You wanna keep a moderate calorie deficit for abt 10 to 25 percent. You should lose 0.5-1% of your body weight loss per week which will maximize how much fat u burn but keep ur muscle well and ur mental.
2. Losing faster than ~1%/week can backfire bcus extremely aggressive cuts will make u feel like shit and will tank your hormones.
A study of a natural bodybuilder who got hella lean saw his test plummet by abt 75 percent during prep, so js don't starve urself ur gonna have 0 libido and always in a shit mood
Natural bodybuilding competition preparation and recovery: a 12-month case study - PubMed
This case study provides a thorough documentation of the physiological changes that occurred during natural bodybuilding competition and recovery.
pubmed.ncbi.nlm.nih.gov
2) Safe Bulking:
1. U want a small calorie surplus, when bulking eat js 5-15 percent above maintenance which is enough to gain abt 0.25-0.5% of your body weight per week.
2. Don't dirty bulk thats gotta be the dumbest shit ever your piling on a huge surplus and it's not gonna magically give u mroe muscle its gonna maek you look like a butterball. Research on lifters found that rapid weight form big surpluses mostly add fat and not extress muscle.
Effect of Small and Large Energy Surpluses on Strength, Muscle, and Skinfold Thickness in Resistance-Trained Individuals: A Parallel Groups Design - PMC
Many perform resistance training (RT) to increase muscle mass and strength. Energy surpluses are advised to support such gains; however, if too large, could cause unnecessary fat gain. We randomized 21 trained lifters performing RT 3 d/wk for eight ...
pmc.ncbi.nlm.nih.gov
3) Macronutrients That Protect Your Hormones
Protein: 1.5-2.2g per kg of bw per day allows for maximal muscle protein synthesis
Fat: Don't go below 20% of total cals.
Js a low fat diet will significantly lower test
Low-fat diets and testosterone in men: Systematic review and meta-analysis of intervention studies - PubMed
Low-fat diets appear to decrease testosterone levels in men, but further randomised controlled trials are needed to confirm this effect. Men with European ancestry may experience a greater decrease in testosterone, in response to a low-fat diet.
pubmed.ncbi.nlm.nih.gov
Carbs: improves training performance, reduce cortisol, nd stabilize mood
Definetely do not do a low carb + calorie deficit thats dumb asfk ur gonna get the worst hormonal outcomes
4) When to end your Cut/Bulk:
Stop your cut if:
1. Ur strength is dropping 2-3 weeks in a row
2. Sleep nd Mood r tanking
3. Weekly weight loss exceeds 1-1.5% (high muscle loss risk)
Take a 1-2 week diet break at maintenance its proven to reduce cortisol and hunger hormones
Stop your bulk if:
1. your waist is growing faster than your strength
2. you feel sluggish nd out of breath
3. clothes feel tight nd ur lifts rnt increasing
u prob need to return to maintenance before restarting
5) Conclusion:
Extreme cuts destroy ur hormones
Extreme bulks destroy ur insulin and mental
In general, going slower is going tobe sustainable
