Mental Block - Bulking

[dedicated2]

Okay, I have been cutting for several months now, and have seen great results (lost about 30lbs). I still have about 4% BF that needs to come off (I am currently around 14%), but I have plateau'd and I believe I need to start bulking.

My question is this... I am fearful that the weight will come back in the same areas as before when I start eating more... how do I get beyond this fear? Is it a valid fear?

The assumptions here are that I am eating clean, and that I am lifting heavy.

Any advice from those who have done it, would be greatly appreciated.

Thanks, Marc

[I. Kay]

It is a valid concern. By bulking you will put on some fat again, and if you do it incorrectly, you could put on a LOT of fat.

However, if you educate yourself, and then stick to your nutrition plan, then there won't be any place for fear.

[Chris Correia]

Berardi has a piece at his site (I don't remember which one) where he discusses research that shows that at about 15% bf (give or take for different people) it is better to cut first before bulking. If you are at that point and higher, you tend to gain more fat than muscle when bulking; if you are below that, you tend to gain more muscle than fat when bulking. I think those tendencies were also proportional to how fat or lean you are.

Likewise, when cutting, the fatter you are above 15% bf, the more fat you lose, compared to muscle. The leaner you are, you tend to lose more muscle than fat.

That said, you might want to cut a bit further before bulking. However, I don't know if at some point it is better to stop cutting and bulk for muscle building purposes. There might be issues with cutting cycles that are too long.

Anyone else?

[DKing]

Don't bulk if you don't feel ready to gain the weight. A platue simply means you need to change something. Try going low carb for a while, or if you are doing that, try something else. Another thing to consider is slowly upping cals just up to mainenance level for a couple weeks then dropping back down, no need to go for a full bulk. Or another option would be to just amp up the HIIT or throw in some circuits and see if that breaks through the platue.

Danny

[dedicated2]

Good advice guys!

Thanks!

[Chris Correia]

I really like what Danny said! Good, practical Minnesota advice.

[DKing]

Damn straight, we Minnesota guys know how to do it!

Danny

[BamaDave]

I agree with not ending your cutting phase yet. You will be more pleased with yourself and your progress if you drop a few more % in bodyfat. My wife was complimentary about my weightloss from the beginning, but she has REALLY been complimentary over the past 6 months or so since I dropped to my lowest BF levels.

It is also definintely hard for many guys who have dropped significant weight to reverse from weightloss mentality into a weight gain mode. I struggle with that very much after a 60 LB. weightloss. I am still trying to learn how to regain weight while maintaining all of my exercise regimens and eating a clean diet. So far, ain't working at all, but I have been too chicken to up the calorie intake even further! Maybe some of us former fatties need to start a therapy group or write a book.