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Once you’ve gotten yourself down to a good lean base (roughly around the 12% body fat range), you can then shift into a controlled lean bulk and focus on adding muscle size. Once you reach a body fat percentage of 25-27%, its time to stop bulking and time to start cutting your body fat percentage back down to 20-21%. If you are lean bulking correctly, it can take several months to reach a 5% body fat increase. Repeat this process until you feel satisfied with the amount of muscle you have gained in your cutting phase. Well, it’s pretty simple actually. All you need to do is figure out your body fat percentage and go from there. For guys, i would say that if you are over 12% body fat you would be better off if you would cut to about 9-10% body fat and start your lean bulking from there. For gals, i’d say the threshold would be around 18-20% body fat. Com/product/the-ultimate-guide-to-body-recomposition/more info on the nut. This process of gaining fat while bulking and then losing muscle while cutting is what defines the skinny-fat cycle. It’s a problem born of poor “nutrient partitioning. ” our bodies prioritize fat gain when we’re in a calorie surplus and then burn muscle when we’re in a deficit. To look leaner, you need muscle which is commonly associated with a bulk, but you also want less body fat, which is associated with a cut. So, should you cut or bulk first if you are skinny fat? you should bulk first if you are skinny fat. A 10% caloric surplus is optimal to build muscle while ensuring you don’t put on a lot of excess body fat. Bodybuilding training and dieting is typically divided into two phases: bulking and cutting. The goal of the bulking phase is to build muscle, whereas the cutting phase is dedicated to preserving. If you’re a man above 15% body fat, you will want to focus on losing body fat first. If you start a bulk above 15% body fat, you will just gain unnecessary fat while building muscle and it will take longer to lose that fat once you’re done bulking up. For women: see my muscle building guide for women. By getting lean first you set yourself up for a perfect bulking phase let’s take the same example with the guy starting at 15% body fat. If he takes the first 7-9 weeks to drop his body fat to 9-10% then he’ll be able to eat at a surplus for at least the next 6 or 7 months without going over 15% bf and losing definition. The problem with bulking and cutting when you bulk and cut the right way, you successfully build muscle and lose fat over time, and end up as lean and muscular as you intended to be as quickly and effectively as it can realistically happen. But most people don’t bulk and cut the right way. Lastly, after a bulk your body is in a much better position to burn fat and continue to build (or at least preserve) muscle mass. This will set you up for much more success in the long-term, particularly if your goals involve fat loss and leaning out. Usually it will take you 5-8 weeks to cut down from around 15% to 10%. But if you’re disciplined on your lean bulk, you will spend 5-8 months in a surplus to go from 10% to 15%. Read my complete guide to lean bulking to learn exactly how to set your nutrition. It is exactly what you need to maintain low body fat while bulking
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