Muscle Mass Gaining or Cutting ?

 

If you aim for a large and defined physique, you probably have questions about cutting or bulking. Specifically, you might be wondering whether to focus on building as much muscle mass as possible and then defining it, or to first reduce body fat before entering a bulking phase.

 

Both phases have their pros and cons. Bulking brings both muscle and fat, while cutting reveals your abdominal muscles but may also lead to a loss of muscle mass.

 

And thus, a sort of fitness purgatory emerges when you don't truly commit to any specific strategy and experience stagnation, with no visible progress in any direction. This article will assist you in making a more informed decision about what you need to do, making it easier for you to choose your path.

 

 

Bulking involves temporarily maintaining a slight caloric surplus to increase body weight. Typically, those in an accumulation phase optimize their macronutrient intake (calories from proteins, carbohydrates, and fats) and workouts to ensure that a significant portion of the gained weight comes from muscle rather than fat (although some fat gain is inevitable).

 

On the other hand, Definition (or cutting) entails a temporary restriction of calories to reduce body weight. In this phase, there's a need for adjustments to macronutrients and workouts to burn as much fat as possible while preserving as much muscle tissue as possible.

 

 

 

Consider entering such a phase only if you aim for maximum muscle mass and are comfortable with a bit of fat gain. While some individuals can simultaneously build muscle and burn fat, unless you're a beginner, heavily using anabolic steroids, or following an extremely intense training regimen (top-level athletic performance), it might not be applicable to you.

 

You're a man with body fat below 10%.

You're a woman with body fat below 20%.

 

 

 

1. Managing Bulking Period: If you begin a muscle-building phase while carrying excess fat, you may need to shorten the duration of the phase, or you risk ending up with too much body fat. Starting accumulation phases with lower body fat allows for a more extended period in a calorie surplus before the need for a cutting phase.

 

2. Optimizing Future Cutting Phases: Initiating a muscle-building phase with lower body fat levels can shorten future cutting phases, as you're less likely to accumulate excessive fat.

 

3. Improved Hormonal Environment: Lower body fat facilitates muscle accumulation by enhancing insulin sensitivity and creating a more favorable hormonal environment. This can contribute to better results during the muscle-building phase.

 

 

 

If you're dissatisfied with your current appearance and body fat levels, it's advisable to prioritize fat loss before concerns about muscle gain.

 

Gaining weight solely for muscle development may not make sense, especially if achieving larger muscles isn't your primary goal at the moment. Choose the path that will keep you most motivated.

 

If you are overweight, losing weight is the healthiest and smartest choice, even if your dream is to have massive muscles.

 

If you're in the middle, with normal body fat percentages but the idea of having a visible abdomen appeals to you, while also wanting overall size gains, then choose the phase based on your current body fat percentage.

 

 

You're a man with over 15% body fat.

You're a woman with over 25% body fat.

 

 

Choosing these approaches will likely make you happier, as you won't feel "too fat," helping you stick to your diet and workout routine. Additionally, you'll burn more fat and fewer muscles because you won't have to restrict your calories too much or for too long.