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That's the way I've been doing it for the past 10 months, but what I'm trying to explore is bulking and cutting cycles that are much shorter. If I remember correctly I read somewhere that the human body is designed to withstand faimnes. Not that long ago we weren't able to eat what and whenever we want. When you kill an animal you've lots to eat before it goes bad and then you might have nothing to eat for a couple of days.
I think when you do a lot shorter bulking and cutting cycles (like 3 weeks bulking and 1 week cutting) you will maximize muscle gain with minimal fat gain and maximize fat loss with minimal muscle loss, because after a famine the body is more prone to put on muscle mass rather than fat no matter how much you eat. Or something along those lines, I remember it all very vaguely and I couldn't find it on google very quickly. I think someone else on this board mentioned it as well.
Nvm just found it
http://muscleandbrawn.com/bulldozer-bodybuilding-bulking-system/
Anybody tried this? If yes, state your TDEE and caloric intake during the bulk and the cut please.
The link also says that protein doesn't really matter during a bulk, something I've been wondering for a long time. During my bulk I think I ate a guesstimated amount of 100 grams of protein a day.
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On July 05 2013 02:22 decaf wrote:That's the way I've been doing it for the past 10 months, but what I'm trying to explore is bulking and cutting cycles that are much shorter. If I remember correctly I read somewhere that the human body is designed to withstand faimnes. Not that long ago we weren't able to eat what and whenever we want. When you kill an animal you've lots to eat before it goes bad and then you might have nothing to eat for a couple of days. I think when you do a lot shorter bulking and cutting cycles (like 3 weeks bulking and 1 week cutting) you will maximize muscle gain with minimal fat gain and maximize fat loss with minimal muscle loss, because after a famine the body is more prone to put on muscle mass rather than fat no matter how much you eat. Or something along those lines, I remember it all very vaguely and I couldn't find it on google very quickly. I think someone else on this board mentioned it as well. Nvm just found it http://muscleandbrawn.com/bulldozer-bodybuilding-bulking-system/Anybody tried this? If yes, state your TDEE and caloric intake during the bulk and the cut please.
Interesting, I'm very curious to hear some experiences of people too :o. I'd never heard of it before but it does sound very logical.. if people have had good results I might try it out too I guess, and get a log going.
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Yea, do that. You keep track on what you eat as well as I keep track on how much I lift - and that means something. Counting calories and permanently guessing how many grams of something I ate or even weighing it is way too tedious for me. For me it's just eat until you puke during a bulk and eat like you're used to during a cut.
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Yesterday's workout
Snatch: 165 / 165 / 185 / 185 / 195x / 195
CJ: 185 / 225 / 250 (PR)
Back squat: triple @ 315, double @ 365, single @ 385
I had this
![[image loading]](http://woldfitness.com/wp-content/uploads/2011/10/what-muscle-barbell-snatch.jpg)
actually happen to me last night - some guy randomly coming up to me and ask me what "that" works. Had no idea how to respond, so lamely said, "All of them."
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haha thats usually how i respond ^_^
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On July 05 2013 02:31 decaf wrote:
Yea, do that. You keep track on what you eat as well as I keep track on how much I lift - and that means something. Counting calories and permanently guessing how many grams of something I ate or even weighing it is way too tedious for me. For me it's just eat until you puke during a bulk and eat like you're used to during a cut.
One more simple way would be to make bulk meals (What's in a word..)
Say you have 3 meals:
1) 100g rice 100g chicken 100g veggies
2) 300g potatoes 100g fish 100g veggies
3) 100g rice 100g beef 100g veggies
Multiply that by 7.
1400g rice
700g chicken
700g beef
700g fish
2100g veggies
Now.. get your ass into the kitchen, make sure to have at least 21 tupperwares ready to put food in, and a fridge/freezer with plenty of space.
Cook all of the above and roughly divide it into proper meals.
Voila, you now have food ready for an entire week and you only had to weigh it once! 
If you lack the discipline for proper nutrition, imagine what you could achieve with (semi) perfect nutrition.Making more progress with less fat gain, losing less muscle/strength during a cut.
Because Ideally, you want to add 10-20% to your kcal for a bulk and remove ~10-20% for a cut.
So say your maintenance is 3000kcal
You can bulk on 3300-3600 and cut on 2400-2700.
But proper macro amounts is much more important than simply counting kcal. it's not as simple as kcal-in kcal-out, the way you split up your kcal in your macronutrients can make all the difference in the world in terms of hypertrophy or fat loss (while maintaining muscle).
Someone that's 10% above his maintenance levels might not see much improvement, but once he starts changing his macronutrients around, he might start showing insane progress.
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Front squat 135 225 315 345 365 385 405x
clean and jerks - bunch at 225
push press 135x3 165x3 185 225 245 255x 255x 255x
chin ups 3x5
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United States24795 Posts
I just tried benching for the heck of it (it's the only weight exercise I know the form for). I didn't have a spotter so I wanted to take it easy. I was doing 8 reps of 75 pounds without too much difficulty, although just keeping the thing balanced is not trivial.
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Layne Norton prescribes 6 weeks bulk 2 weeks cut. I don't think you can cleanbulk perfectly without ever getting a gram of fat on you, I doubt that works even in a vacuum. I've been doing 8 weeks cleanbulk 2 weeks transition/cut with about +300 on lift days and -200 on my off days. A big key to bulk/cut cycles is that you ease into them; your BMR changes with a bulk or a cut and you have to keep in mind that after 6 weeks of bulking your BMR is higher than before that, so make 200 kcal adjustments per 5-7 days.
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Bw: 166
Squats: 45x10, 135x5, 185x5, 225x5, 275, 305, 320x, 320x  , 225x5
Bench: 45x10x2, 95x5, 135x5, 185x5, 225x3, 235x3 (rep PR) 
DL: 135x5, 185x5, 225x5, 265x10x5 
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+1 on short cuts, currently on first week of it, will last till next tueday (2 weeks and 2 days therefore)
Middle Grip BP 110kgx3x9
RDL 170kgx3x8
Ab Wheel 30x2
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GOALS UPDATE
name
start date 06/07/2013|| goal date 09/29/2013
Bodyweight: 205 to 195
Squat: 150 to 175
Deadlift: unsure to 225
Bench Press: 200 to 225
I am doing a race called a tough mudder in September Its 10 miles, I started training in march this year and I cut from 230 to 205. This is a link to the race im in http://toughmudder.com/events/toronto-fall-2013/
I
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New pr, got to 4 pull ups @BW + 30 lbs.
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On July 06 2013 15:07 thebakereb wrote:I am doing a race called a tough mudder in September Its 10 miles, I started training in march this year and I cut from 230 to 205. This is a link to the race im in http://toughmudder.com/events/toronto-fall-2013/
I did a Tough Mudder for the first time a few months ago. As long as you've been doing regular running work since March and stick with it you should be fine.
I would suggest getting really good at pull-ups before September, both strict and later weighted. I ended up beating quite a few obstacles solo that my buddies either needed help on or fell in the water on because I had better climbing ability.
And nice job so far losing weight! I'll bet losing 30 lbs makes the running a bit easier.
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Today:
snatch 145x3x3 155x2x2 160x2 165x2 170x
c&j 175x3x2 190x2x2
squat 265x3x8
sn high pull 135x3 145x3x2
The doubles on the snatch felt pretty easy, 165 was a PR double haha. Some dude was going for max OHS, he is really skinny, can't possibly weight more that 65kg, he grinded out a 205lb OHS and just barely missed it halfway up. And another dude benched 245lb and c&j'd 225. These crossfit guys are not so weak haha.
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Since I'm mostly running plus cutting some weight again, so I don't have any impressive numbers to report.
However, yesterday I did 5sets of 7reps thick bar Pull-Ups at 104kg bodyweight, which I think is pretty neat. And today I hit a casual set of 10 Pull-Ups when was just walking by a playground and spotted a Pull-Up bar. That was a new PR, before it was 8 reps. So bodyweight exercises are progressing nicely.
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Running and what?
I've tried to figure it out by myself for the last 30 mins. Is it climbing? With the tt from the german word? But why 'ge'?
Betting makes no sense in the context. Maybe its 'getting X'. But that could be anything.
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I'm very sorry to have wasted thirty minutes of your lifetime. I just failed to edit a sentence out completely. Sorry 
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Don't worry, i don't consider thinking to be a time waste. Its like lifting weights but for the mind.
OK this time the weight was bolted to the floor but still...
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My girlfriend has been joining me for work outs since 3 months too.
Her strength currently:
- 2x 60kg squat
- 1x 70kg deadlift
- 1x 41.25kg bench press
- 5x BW pull ups
- 5x 20kg OH press
Bodyweight: 50kg -> 55kg
Height -> 174cm
Upper arm: 26.5cm
Lower arm: 23cm
Waist: 72cm
Upper leg: 47cm
Calf: 33cm
Fat 19%
She would tap out during sets way too prematurely, so I taught her how to focus and 'get into the zone', if that makes any sense. Just forget about your surroundings, concentrate, make yourself slightly mad and BAM. :-) since then she's been increasing like a madman.
+ Show Spoiler +Arm :-) ![[image loading]](https://fbcdn-sphotos-b-a.akamaihd.net/hphotos-ak-prn1/943538_10151723835183573_1772400877_n.jpg) Squat legs ♥ ![[image loading]](https://fbcdn-sphotos-g-a.akamaihd.net/hphotos-ak-prn1/1014762_10200138169082292_1457561656_o.jpg)
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EPT
