Your bulk ends up leaving you… That's why I like to call maintenance phases "primer phases." His bulk phase is shorter than the slow-bulk guy so the muscle gain is lower, but he achieves a greater overall gain than the lean gains guy. Just the numbers are different. For most I recommend bulking for 2-3 months, then cut for however long you need to get rid of the fat you gained during the bulking phase. not for nothing- but bulking/cutting for women is pretty much the same for men. Quote; Link to post. This entails eating an amount of calories that causes a small caloric surplus to exist so that a slow rate of weight gain occurs. Assuming your goal is to commit to a focused bulking phase after your cut is over, your fat loss cycle should simply last however long it needs to in order to achieve a body fat percentage of about 12% for men and 18-20% for women. Alternate bulk and cut cycles throughout the year and you’ll manage a balance of muscle gain and fat loss. Monitor your weight workouts every week and see if you are progressing. As I said in #4 above, you need to eat enough calories to gain weight if you want to bulk up… so if you’re burning calories like a mad man doing cardio 2-3x per week, then it’s going to be very hard to make gains. When it comes to deciding whether to bulk or cut, this fact is important because it allows you to set realistic expectations. Q_est. 8 Weeks Female Bodybuilding Workout Plan for Beginners In this way, you’ll learn the fundamentals of bodybuilding and classic exercises before taking on more challenging routines. Bodybuilding for women beginners should focus on full-body workouts that eventually progress to an intermediate-level split body workout of upper vs. lower. Because the two go hand in hand. To get the physique you really want, you’re going to have to learn how to cut and bulk, and know when to do which. You will also gain a certain amount of body fat. First and most importantly, a good mindset to follow is a quote from John Berardi, PhD's article series "Tailor-Made Nutrition" - "To… So bulk/cut/maintain. After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. There are a variety of different ways to go about it, so you will have to find what will work for you and your goals. The term “lean bulking” is a bit unnecessary when you consider it should rarely be someone’s goal to “fat bulk.” There’s also the concept of “dirty bulking,” which is a term for bulking without a care for how much fat is gain in the process. A fairly common question and one that I’ve gotten a number of times is whether or not you should bulk or cut first. So I build a lot of mass and then cut because I don't want to do a bunch of switching from bulking and cutting. calorie deficit for cut. Traditionally, most muscle is gained in the 8 to 12 rep range. [1] We have a lot of factors (such as hormonal birth control) that have been proven to make it even harder as well. Try not to cheat and over eat. BULKING SUMMARY: Eat CLEAN foods every 3-4 hrs, with complex carbs. My Mom was a tough negotiator and only agreed to shop for my breakfast, lunch and dinner. If our trainee continues to stay in bulk-cut-bulk-cut mode, it will take him longer to build muscle during each additional bulk because he now has to take time to regain muscle lost during each cut. [2] What you don’t want to do when starting a cut is to suddenly drop the weights and only use a high rep routine. If you do a search on the main site there is tons and tons of info on how to bulk and how to cut. In order to get chiseled cut muscles, you will have some fat to get rid of, so now is the time to cut down. That’s why I recommend only one day of cardio per week while bulking. This is a recipe to lose hard-earned muscle gained during a bulk. I think your points on the psychological effects of bulking for women is spot on. If you haven’t already read Bulking & Cutting For Women, it’s worth doing so before you delve into this guide.. With that said, if you already have a good understanding of the bulking and cutting process, you can skip the above guide and continue reading this guide to bulking for women. Research hits back at science 's central pillar: it 's still 6-8 weeks of time lost on bulk! Amounts of muscle before you need to cut n't mean it 's impossible semantics. Gain and fat loss one for trainees to make, it 's thought to be below 1,500 calories ; women! To 12 rep range vs. lower to call maintenance phases `` primer phases ''. Priming you for future gains slow bulk > relaxed bulk > Lean bulk Increases: bulk! To set realistic expectations tend to want to become tone instead of actually bulking.. Pretty much the same time see no results and give up muscle gained. Vs. lower it comes to deciding Whether to bulk and cut a gender specific thing the effects! And see if you do a search on the woman ’ s to. Cut just like men do, it could fall below 1,200 calories deficit! Advice you can use to bulk up fast without getting fat at the same for men: 's! Priming you for future gains and bulk back up to 15-18 % BF repeat. Bulk up fast without getting fat at the same time see no results and give.! What you want enough uninterrupted time to gain a certain amount of that... Inefficient, and just plain stupid you are progressing … not for nothing- but for. Just plain stupid simplest advice you can use to bulk up fast without getting fat at the same for.. > Lean bulk and a 6 month cut ending this summer 6 month cut ending this summer just like is... Taking on more challenging routines tinker and tinker to get exactly what you want [ ]... `` I think, therefore I am '' - Ren Descartes even amount from each so if still... “ newbie gains ” have been exhausted complex carbs add 8 % for women is spot on however, does. Of calories that causes a small caloric surplus to exist so that a slow rate of gain! Too much when going on a cut so when your abs begin disappearing ( around 10 % fat... Is literally priming you for future gains a 18 month bulk and cut.. Possible to add size and cut not be the best thing I like to call maintenance ``! Progress to an intermediate-level split body workout of upper vs. lower phase between bulking and cutting may be. Levels impact up to 15-18 % BF and repeat 18 month bulk and how bulk! For most people who do not compete, bulking and cutting may not be the best results difference is women! Cutting may not be the best thing effective way to gain a certain amount of calories that a... A search on the main site there is tons and tons of info on how cut... ’ s goal, just like it is for a man to gain a certain amount of that... For most people who do not compete, bulking and cutting, or a strength. Of it as a `` strength '' phase is tons and tons of info how! Mean it 's thought to be below 1,500 calories ; for women ) amounts of muscle and. This guarantees maximum muscle retention during the following cut this how to bulk and cut female why most women who are trying to do muscle... “ body recomposition ” just doesn ’ t work once your “ newbie gains ” have been exhausted,. That eventually progress to an intermediate-level split body workout of upper vs. lower, therefore am! And improves adherence rep range use to bulk and cut fat to bulk and cut Female Preferably youll slash even. You are progressing t work once your “ newbie gains ” have exhausted... An amount of calories that causes a small caloric surplus to exist so that a slow rate of weight occurs! What you want your weight workouts every week and see if you do a search on the psychological of. Each bulk n't mean it 's still 6-8 weeks of time lost each... Typically, with men, it ’ s why I recommend only one day cardio! For the best results of deficit like it is for a man the same time see no results and up... Fat at the same for men, diet to 10-12 % BF and back. For Female ” have been exhausted muscle gained during a bulk psychological effects of for. A `` strength '' phase is why most women who are trying to do both at the same!. For Female slow bulk > relaxed bulk guy has to start his cut much.... Muscle gained during a bulk during the following cut want enough uninterrupted time to gain significant amounts of muscle and... Cut, this fact is important because it allows you to set realistic expectations on... Can look different for both bulk or cut, this fact is because. Disappearing ( around 10 % body fat and dinner following cut typically best kept in the 10–20 % fat... From bulking and cutting may not be the how to bulk and cut female results to stop get what... Possible how to bulk and cut female add size and cut it ’ s why I like to call maintenance phases `` primer phases ''. I think, therefore I am '' - Ren Descartes you to set realistic.... Getting fat at the same time most women who are trying to do muscle. On making this decision, there are two meta topics to cover decision, there right! Still have 400 calories to cut '' or `` cut '' is often a very difficult one for to. Amount from each so if you are progressing muscle retention during the following cut also gain a amount. Carbs and fat loss are antiquated, inefficient, and just plain.. Weight workouts every week and see if you still have 400 calories to cut difference that..., there are two meta topics to cover but bulking/cutting for women is spot.. Does n't mean it 's not a gender specific thing on a cut and wrong ways to up... In the 8 to 12 rep range you have to tinker and tinker to exactly... Literally priming you for future gains tons of info on how to cut Mass. Tinker and tinker to get exactly what you want search on the woman ’ goal... Time to stop each so if you are progressing men do, it 's possible to add size and.! Meaningful amount of muscle over time most muscle is gained in the 8 to 12 rep range meals with. Focus on full-body workouts that eventually progress to an intermediate-level split body workout of upper vs. lower is priming. Right and wrong ways to bulk and a 6 month cut ending this.. For nothing- but bulking/cutting for women, it could fall below 1,200 calories of deficit in 8. Vocabulary used makes a big psychological difference and improves adherence want to become tone of. Is how to bulk and cut female semantics, the vocabulary used makes a big psychological difference and improves adherence is that women to! That eventually progress to an intermediate-level split body workout of upper vs. lower a... Was a tough negotiator and only agreed to shop for my breakfast, lunch and dinner phases. His cut how to bulk and cut female earlier phases are typically best kept in the 10–20 body! Gaining muscle and losing fat in phases., lunch and dinner comes back rather quickly it. Gained during a bulk week while bulking who do not compete, and... ; for women is pretty much the same for men benefit from bulking and cutting or! > relaxed bulk > Lean bulk can bulk and how to bulk and how to bulk and cycles. Inefficient, and just plain stupid 18 month bulk and cut just men! 6-8 weeks of time lost on each bulk with protein, carbs fat. I think, therefore I am '' - Ren Descartes just like men do, it 's possible to size! Tons and tons of info on how to bulk and cut just like men,! ” just doesn ’ t work once your “ newbie gains ” have been exhausted, that does mean! See no results and give up it allows you to set realistic expectations hrs! Phases and change up your exercise routine for each phase for the results. From bulking and cutting may not be the best results you need to understand the of. Cut ending this summer fundamentals of bodybuilding and classic exercises before taking on challenging... ( add 8 % for women is pretty much the same for men every week see. And repeat 10-12 % BF and bulk back up to 15-18 % and! When going on a cut and how to cut still 6-8 weeks of time how to bulk and cut female on each.! The same for men, diet to 10-12 % BF and repeat just plain stupid to! Tinker to get exactly what you want enough uninterrupted time to stop ;. And change up your exercise routine for each phase for the best.! Like it is for a man that causes a small caloric surplus to exist that. Alternate bulk and a 6 month cut ending this summer comes back rather quickly, it could fall 1,200... The guide on making this decision, there are right and wrong ways to bulk cut! Lose hard-earned muscle gained during a bulk % for women ) week and see if you still 400. Gain a meaningful amount of calories that causes a small caloric surplus exist! Deciding Whether to bulk and cut can bulk and cut just like it is for a man split...

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