Insulin sensitivity is a measure of how “receptive” your muscle cells are to the protein known as insulin.
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Getting lean and reducing your body fat also increases your insulin sensitivity. This is another key hormone that leads to higher rates of muscle protein synthesis. Higher testosterone also increases your levels of growth hormone. And muscle protein synthesis, in turn, leads to muscle growth. It then amplifies the biochemical signals that ultimately result in muscle protein synthesis. You see, testosterone binds to the receptors of muscle cells inside your body. It’s also why it’s the most common anabolic steroid used by athletes and bodybuilders. Testosterone’s crucial role in muscle protein synthesis has earned it the reputation of being the “muscle building” hormone. First off, you raise your testosterone levels. In other words, when you cut fat and get lean, you optimize your hormone levels. So, there you have it, the definitive guide of what to do, and what not to do if you want to bulk up and start filling out your t-shirts.The first reason to start by getting lean is because it will optimize your hormone levels for building mass. And remember, any changes to your diet should be consulted and guided by an allied health professional” “A diet high in protein is needed and aids in muscle recovery, growth and repair, and should be factored into the calorie and nutritional breakdown of each client. How can you expect to hit your targets if you aren’t accounting for anything? Not tracking your intake is the same as taking a wild stab in the dark and hoping for the best.”
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“Calorie tracking is necessary to make sure nutritional and calorie targets are being met. The client’s calorie and nutritional needs will be determined by their BMR, energy expenditure and dietary requirements, amongst other things, and will need to be continuously assessed and re-evaluated depending how well or how poorly progress is being made.” “For a client wanting to build muscle, a gradual surplus in calories should be applied. “The most efficient and factual way to find out your BMR is through a body composition scan.” “Following nutrition advice based on what has worked for someone else or having a rough guess at your daily/weekly nutrition targets can move you further away from your goals.” She starts by telling us, “Nutrition plans should be tailored specifically to each person based on their energy expenditure, Basal Metabolic Rate (BMR), and what their goals are.”
#Always bulking and cutting full
So, what should you do if you want to bulk up the right way?ĭMARGE spoke to Lean Performance Personal Trainer Bronte Zeiher to get the full low down. “It’s a mistake I still regret to this day because although I learned a lot from the experience, it caused the nasty stretch marks that will never go away.” “I did gain some muscle but there was no need to gain 50+ pounds for 6-8 pounds of muscle.” “It took me a long time to cut (lowering your body fat percentage by following a strict diet to make muscle more visible) after this and I eventually got down to about 150 pounds although not as lean as when I started the bulk.” I developed nasty stretch marks and made my physique worse.” “In 6 months I went from about 140 pounds to 195 pounds.
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I didn’t count my calories but I ate ‘clean’ and just tried to eat as much as I could.” “My goal was to gain 1-2 pounds per week. It went downhill after that.”ĭeciding that he wanted to start gaining some muscle, and coming across the term ‘bulking’, Adam, listening to The Internet, believed he needed to “get fat and then worry about losing the fat later.” “I actually did everything right in those 10 months despite not knowing what I was doing. “I had no idea what a caloric deficit was but I wanted abs so I tried to eat less calories.” I was on a full body routine because I was copying someone at the gym.” A post shared by Adam Pfau: Fitness & Nutrition on at 6:59am PDTĪdam explains that during this time he was in a “ caloric deficit” – system where you consume fewer calories than you burn – but was consuming “sufficient protein.” He confesses, however, “I didn’t know I was doing this at the time.