Up next in 10
Should you bulk or cut first? PT @chrisbroomheadcoaching tells us why it's not that straightforward.
It's a very popular question, but doesn't mean it's a one fit all answer. This answer is complex and will depend on what your goal is and where you are at on your journey. Our expert PT, is here to break it down and explain why not knowing all the context can extend the amount of time on your goal.
Have you ever bulked or cut before? How did you find it?
Let us know in the comments ⬇️
***
Chapters:
00:00 - Starting the journey
00:59 - What is the difference between a bulk or a cut?
02:00 - How PT's can help
03:24 - Health risks
04:44 - Any more fitness questions?
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0:00
hi guys my name is chris and welcome to
0:01
another my pro team masterclass video in
0:03
this video we're going to talk about
0:04
whether you should bulk or cut first
0:10
this is one of the most commonly asked
0:11
questions in the gym but the answer is
0:13
not so straightforward it's a little bit
0:15
more complicated it depends on the
0:16
context the reason why it's not so
0:17
straightforward is because each person
0:19
has a different calorie requirement a
0:20
different amount of exercise they do per
0:22
day different lifestyle and different
0:24
goals and most importantly different
0:26
perceptions so for example one person's
0:28
lean is not necessarily another person's
0:30
lean so one person may have to get down
0:32
to five percent body fat to be happy
0:34
someone else might be really happy at 12
0:35
or above so it's establishing all these
0:37
different variables that makes that
0:39
decision of when we should bulk or cut
0:42
when periodized correctly one phase
0:44
leads to another so ideally you come
0:47
down into a diet
0:48
and you're looking forward to eating
0:49
food and then you come up to a point of
0:51
high food you're looking forward to diet
0:53
so the whole process becomes very easy
0:55
and you almost zigzag between the two
0:57
gaining the most progress possible one
0:59
aspect that most people find confusing
1:01
is defining the difference between a
1:02
bulk or a cut if we start by defining a
1:04
bulk that would be usually when
1:06
someone's in a calorie surplus pushing
1:08
training hard and trying to gain a
1:09
substantial amount of muscle but if they
1:11
go too far into a surplus and start
1:12
gaining fat too fast they'll only be
1:15
able to stay there for a very limited
1:16
time before having to diet again this
1:19
often means they struggle to gain much
1:21
muscle because they're only there for a
1:22
short space of time so ideally if we get
1:25
the calculation correct we're in a
1:27
slight surplus pushing training hard and
1:30
gaining body fat very slowly whilst also
1:33
gaining muscle and trying to keep that
1:34
percentage of body fat gain to a minimum
1:37
realistically if we are in a surplus we
1:39
are going to see some body fat getting
1:41
because we've gotten a surplus of energy
1:43
we've got an excess so the idea of lean
1:45
bulking and not getting any body fat
1:47
whilst gaining muscle is very very
1:49
challenging if we're looking to gain a
1:51
really good amount of muscle and make
1:53
good progress we need to be putting
1:55
ourselves into a calorie surplus and
1:56
staying there for a certain amount of
1:58
time the point in which we continue this
2:00
too is different for every single person
2:03
and this is why i say it's not very
2:05
straightforward to answer this question
2:06
because one person's idea of being out
2:08
of shape is different to another
2:10
person's but that would mean we have to
2:11
push the calories up which a lot of
2:13
people struggle with because they're so
2:15
scared of gaining excess body fat but
2:17
this when it comes into gaining
2:18
professional help and really having that
2:20
nice controlled structure that's perfect
2:23
for you as a unique individual so if we
2:25
structured the bulk in a really good way
2:28
it will then prime was perfectly to go
2:29
into a dieting phase we continue it down
2:32
to again a point that we're happy with
2:34
it could be that one person at 10 is the
2:36
leanest they've ever been and they are
2:38
super happy at that point someone else
2:40
might want to continue well past that
2:41
point and as unique individuals some
2:44
people are able to drop to a lower level
2:46
of body fat and their body will be happy
2:48
there this often comes from where
2:50
they've been previously so for example i
2:51
was someone who was very overweight in
2:53
the past my body is not that happy being
2:55
very lean i have to really ball it to
2:57
get down there
2:58
and it really wants to fight against me
3:00
to get back up however if someone's
3:02
never really had a high amount of body
3:03
fat they'll often be able to drop to a
3:05
low level of body fat quite easily and
3:07
the body's not really resisting them
3:09
that much and they'll be able to find
3:10
homeostasis quite easily down there
3:12
somewhere whereas someone else might
3:14
bounce back up to a higher level and
3:16
their body is not functioning properly
3:18
well it's even at that low level of body
3:20
fat one of the best examples of this is
3:21
bodybuilders so if we see how low they
3:23
go in terms of body fat some people can
3:25
get quite close to stage quite easily
3:28
the bodies are not really resisting them
3:29
some people are killing themselves with
3:31
so much cardio and so low food just
3:34
trying to get there but their health is
3:35
being really compromised in the process
3:37
so this is why we have to be careful
3:39
that we're only able to go to a point
3:40
that's healthy for us if we drop our
3:42
calories too low our expenditure too
3:44
high the stress that causes the body is
3:45
massive and it can even start to bring
3:47
down things like your hormonal function
3:49
and your body just starts to slow down
3:50
and all its processes and that's
3:52
something we don't want because then
3:53
that's not priming us back to the growth
3:55
phase we then need a recovery phase
3:58
to restore all the damage we've caused
4:00
by the excessive dieting before we can
4:02
think about trying to gain muscle or be
4:04
back in a surplus another example of the
4:07
damage we can see from excessive dieting
4:09
is with people with eating disorders
4:11
we've seen a lot of examples of females
4:13
even in their teenage years getting
4:15
perimenopausal symptoms because they've
4:17
been in such a low calorie state for so
4:19
long and this can cause such a
4:21
disruption to their hormone production
4:22
in such a vital time but can also take
4:25
years and years to try and recover from
4:27
so we have to be very very mindful when
4:29
dieting to the extremes to understand
4:32
where the point of becoming unhealthy
4:34
starts and that is often where we start
4:36
to transition back out of the dieting
4:37
phase and go up through the maintenance
4:39
phase or trying to go back into a
4:41
surplus to progress forwards so in
4:43
summary the decision whether to bulk or
4:45
cut first is completely depend on you
4:47
depending on your goals your start point
4:49
and where you want to be hopefully let's
4:51
give you some more clarity on whether
4:52
you should bulk or cut first don't
4:54
forget if you've got any questions put
4:55
them in the comments box below like the
4:57
video and make sure you subscribe to the
4:59
my protein youtube channel
5:07
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