File :-(, x, )
Anonymous
The impression that I get from /fit/ is that I need to dedicate myself to bulking in order to get bigger. And then cut in order to look good to the bitches. And then bulk again later, because you can't maintain a ripped low bf% for very long.

Problem here is that I live in Hawaii and go to the beach or otherwise appear with my shirt off throughout the year, so there is no Spring Break type of "season" for me to prepare for.

Given that I am not any kind of professional and don't particularly care to look monstrous, can I make reasonable strength and size gains without putting on loads of fat? Would it work to "bulk and cut" on a much smaller scale--what if I just eat heavier on lift days, and then have less calories on cardio days?

pic related - I want a gymnast type body
tldr; how do I buff up while still keeping low bf
>> Anonymous
become a gymnast
>> Anonymous
What you hear about bulking and cutting is from the retards of /fit/. It's entirely possible to make tremendous strength gains at a normal bodyfat percentage. Hovering around 10-15% bodyfat you'll appear athletic and lean, anything lower than that is hard to maintain for a long period of time unless you're completely devoted.

I suggest doing Mark Rippetoe's Starting Strength program. It's a good compromise of strength and hypertrophy. You'll get strong and put on some dense muscle, and won't look beefy.

http://rapidshare.com/files/104381018/starting.strength.rar

http://startingstrength.wikia.com/wiki/FAQ#Three_Flavors_of_Starting_Strength

The first link is to a pirated pdf of the First Edition of Starting Strength, and the second link is a FAQ for the workout. I suggest playing around in the FAQ first, as it answers many of your questions on nutrition and mass gain.
>> Anonymous
People only suggest bulking and cutting because it's fucking hard as fuck to "clean bulk" (put on muscle without fat)
>> Anonymous
     File :-(, x)
>>420587
>What you hear about bulking and cutting is from the retards of /fit/

Cause those thousands of professional and amateur bodybuilders over decades of training and competition don't know what they fuck they are doing, right?
>> CWheezy !!bJFrM5LONOF
>>420587
The thing is, it is much, MUCH easier t gain muscle and strength while bulking, as you can guarantee that you're getting enough nutrients for your body to grow.

You don't have to be like a pro bodybuilder, who may be 300 pounds in the offseason and compete at 250, but cutting is not that difficult, and eating more food will make you progress faster.
>> Anonymous
>>420598

They don't know what they're doing. I rather look healthy and lean all the time then looking like a beefy fatass most of the time who only cuts to compete.

>>420605
I disagree, it's quite easy to gain strength and muscle mass by eating 'enough' for growth. If you're getting fat it means you're eating too much, and the extra energy you're taking in is not being utilized for muscle growth. While not difficult to cut, it's also not difficult to learn to eat properly.
>> Anonymous
>>420690
They have more muscle than you, and they are leaner than you, yet you know more than they do? How does that even begin to make sense?
>> Anonymous
again im not all that surprised that no one here has offered the correct answer.

Heres the condensed version. You need to be in a caloric surplus to build muscle.

Hypothetically now..if you need 1800 calories to maintain weight. At 2000 calories your are enough of a surplus to gain muscle, but at 2001 calories your building muscle and gaining 1 calorie worth of fat. You could eat 3000 calories and be gaining muscle and 1000 calories of fat. These are hypothetical numbers. They are very different for each person. But you can be in a caloric surplus to bulk and not be in such a surplus that your getting fat. The advantage to bulking heavily and gaining a fair amount of fat is that insulin is anabolic. The gaining of fat isnt going anything for you, your in a caloric surplus regardless. But the extra insulin in your blood stream from fist fulls of carbohydrates is what makes it more effective than bulking cleanly.
>> Anonymous
>>420728
+1 from a 5th year medical student >.<
>> Anonymous
>>420708

Guess what fag-o, you don't know anything about me. Take your womanly behavior elsewhere.

>>420728
You're basically agreeing with me in 420690 in that people can eat enough for muscle gain and not fat, but I think we're coming from two different definitions of bulking. When I hear 'bulking and cutting', I hear bulking as gaining loads of fat and muscle, with cutting to strip away fat at the expense of developing muscle. People can stay lean and gain muscle just as quickly as the retards that overeat so they can 'get hyooj'.

Guys, the only times you should be worried about spiking your insulin levels for muscle growth are post-workout and early in the day. You want the insulin in your muscle cells, and not hanging around in the fat. Constant elevation leads to insulin resistance, which is horrible for overall health and gaining even more fat.
>> Anonymous
OP here

How significant is the anabolic boost from insulin? I'm not a bodybuilder, I'm interested in making lifestyle changes that I can actually maintain (ie NOT cyclical bulking and cutting)

Also how long does it take your body to build up and break down tissues? How long does the insulin boost and muscle building go on? Could I "cycle" every 24hrs, or every week, or what is the minimum amount of time I need to maintain each bulking/cutting phase to avoid cancelling their effects out.
>> Anonymous
>>420753

>How significant is the anabolic boost from insulin?

Significant. Insulin opens up the flood gates to delivering glycogen and protein to muscle cells. You mentioned you're not a serious lifter, so I'd say for you spiking it once a day is enough. That once a day should come from your post-workout meal. If you want to know more, read this:

http://www.t-nation.com/readArticle.do?id=462122

and google up some more of Dr. John Beradi's work.

>Also how long does it take your body to build up and break down tissues?

Depends on how trained you are. Typically, recovery takes 24-48 hours.

>How long does the insulin boost and muscle building go on?

I don't remember the exact numbers so don't quote me on this, but the spike lasts for around 30 minutes and will continue decreasing to resting level for 2-3 hours.

>Could I "cycle" every 24hrs, or every week, or what is the minimum amount of time I need to maintain each bulking/cutting phase to avoid cancelling their effects out.

You don't need to 'cycle' but make sure to eat enough to see gains in strength/mass. If you're gaining fat, that means you're eating too much. If you're always sore and tired or not able to make consistent gains, that means you're undereating. If you increase your amount of training, it's only natural to increase your food intake. If you decrease training levels, take in less food.
>> Anonymous
>>420728here

"People can stay lean and gain muscle just as quickly as the retards that overeat so they can 'get hyooj'."

Not true. With the anabolic effects of large amounts of insulin, it is easier. But it ts not the most healthy approach either.

OP to touch base on the insulin spiking. A simple sugar spike in your post workout shake is preferable. The rest of the day you want a low level insulin spike ( complex carbs)
>> Anonymous
thanks anonymice