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What to expect when I cut
07-28-2015, 06:54 AM
Post: #21
RE: What to expect when I cut
You are doing it perfectly... Taking it slow and doing your research along the way - love it!

Anitra Soto
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07-28-2015, 03:34 PM
Post: #22
RE: What to expect when I cut
Watched- very interesting. i can definitely fit in clothes some days that I can't almost the next day. Who knew?!

You know when she's talking about "i'm bulking" what does that mean? When she's upped her calories for a while? Or doing more weights? Or is she suggesting that she doesn't live by em2wl all the time? The two wardrobes thing confused me a bit....

Thanks for the link
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07-28-2015, 03:54 PM
Post: #23
RE: What to expect when I cut
Okay, I know what she means now about bulking, but still wonder about the frequency with which she does this? So she's saying, soemtimes she gets bigger because she is eating more and working out more to gain muscle, so for a while she may gain weight? Right? Other times she might cut, to lose fat, and will require smaller clothes. Yes?

How often might you do this? Do you, like, bulk for 3 months, cut for 3, repeat? Or???

Do you have to bulk up to make this work? I'm happy doing weight lifting DVDs etc for general tone etc, but I can't, in all honesty, ever see me becoming a gym bunny. Will that hinder my progress?

Sorry! More questions!!
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07-28-2015, 08:38 PM (This post was last modified: 07-28-2015 08:40 PM by AnitraSoto.)
Post: #24
RE: What to expect when I cut
Glad you learned something from Kiki's video, and you never have to apologize for asking questions. That is why these forums are here. And you would be surprised how many others who lurk here have the exact same questions but have never come forward to ask them.

As far as Bulking and Cutting, Kiki has also done some wonderful videos (here is one: https://youtu.be/YUMXOZXhnsM ) on that topic that can be found on YouTube, but the long and the short of it is:

When one first begins strength training, they go through a sort of "honeymoon phase" where they see some fairly noticeable positive results muscle-wise. This is commonly referred to as "Newbie Gains". During this phase, beginners can often build some muscle, even while possibly eating at a deficit. Once you get past this "Newbie Gains" phase (which usually lasts a year or so, maybe up to two years if you are really lucky...) you will then need to "play by the rules" in order to continue to see positive results and progression.

After this initial period of time, it will become difficult if not impossible to actually gain muscle while eating at a deficit. Muscle synthesis requires energy and the body will only build that muscle after the normal bodily functions are taken care of (breathing, digestion, metabolism...etc). By definition, maintenance is the amount of calories you need to ingest to maintain your weight. If you want to build some muscle, that requires more fuel, and hence more calories... That is when the Bulk/Cut cycles come into play.

During a Bulk phase, one will generally eat at ~200 to 300 calories over their TDEE in order to gain some muscle. This phase can vary in length of time, but will generally last for 2 - 3 months. Because you are eating over TDEE, muscle can be built, but with that will come a small amount of fat.

During a Cut phase, you drop your calories and perhaps pick up a bit on the HIIT-type workouts to create a 10 - 15% deficit in hopes of shedding off some of that overlying fat while still staying close enough to TDEE to preserve that hard-earned muscle. This phase might last a couple of months, or some people will even cut for 3 weeks and then take a TDEE break for a week and repeat...

Generally, the closer you stick to TDEE while bulking, the less fat you will gain, but you do need to be eating at a surplus in order for that muscle synthesis to occur. The closer you stick to your TDEE while cutting, the less muscle you will lose, but you do need to be eating at a deficit to lose.

So that's a quick summary of what is involved. When Kiki was talking about her two wardrobes, you generally need to go up a size or so while bulking (or at least not try to squeeze into your smallest skinny jeans laughing ). Not because you are gaining mad amounts of weight, but simply so you feel better through the process. (We really want to emphasize enjoying every part of the journey for what it is and living for today...) Another "trick" is bulking during the winter season. That way the bulkier winter clothes make us feel less self conscious. Personally, I think the best time to bulk is during the late fall to early winter ... (Oct, Nov, Dec) that way it coincides with the holidays and gives you a bit more freedom during that time when you want to enjoy food with friends and family.

Body builders tend to take these bulk/cut cycles to the extreme to pack on some serious muscle. Whereas we (in real life) are most likely not seeking that type of physique, but it is a great way to avoid plateaus, maximize muscle gains and just to avoid boredom. It's fun to switch things up!

One side note: there is no need to worry about getting big and bulky. Building lots of muscle requires a tremendous amount of dedication, effort, and testosterone (that women simply don't have!) What we are doing is small tweaks in our caloric intake just to maximize our strength training efforts and body recomposition. Nobody ever woke up and looked like Arnold! laughing

In the meantime, enjoy the newbie gains and just file this in the back of your head for future reference...

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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07-29-2015, 03:49 AM
Post: #25
Wink RE: What to expect when I cut
That makes total sense now!

Virtual flowers and a bottle of red coming your way Anitra. You really are amazing.

Thanks

rose
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07-29-2015, 07:18 AM (This post was last modified: 07-29-2015 07:19 AM by AnitraSoto.)
Post: #26
RE: What to expect when I cut
Glad it helped clarify (and thanks for the virtual flowers and wine!) blushing

Anitra Soto
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ISSA Certified Specialist in Senior Fitness

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07-29-2015, 11:02 AM
Post: #27
RE: What to expect when I cut
I'm one of those who takes a while to see a downward trend when I do a cut. And it's frustrating. But I'm also a healthy weight so any loss is one that is going to take longer and be harder. I'd rather do it slowly and keep my metabolism working hard!
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07-29-2015, 07:02 PM
Post: #28
RE: What to expect when I cut
I hear you Mrsukyankee- slow and sure wins this race ....but oh to be a healthy weight. sigh
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