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Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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Abhijit Bhelande
Abhijit Bhelande
March 19, 2021 14:32

Hey Andy,
This is such a well written article!
I’m at 144lbs, 16.9% fat (via dxa)
my goal is to get back to 150-155lbs at around 14-16% body fat.
. What’s a non- novice? I’m familiar with barbells and weight training – but never approached this methodically
So I’m still a novice (and should do a 5 month bulk) ?
. I’m keeping my protein at about 177 grams – not sure about how to distribute carbs vs fats. 2100 – 2300 during training days: ~240 mins / week + ~ 100 mins cardio
– should I just go on a maintenance phase till I can get back to gym – I currently only have access to 50lb dumbbells, pull up bar/rings
– how should I plan my nom trading day nutrition.

Trishant Sharma
Trishant Sharma
March 10, 2021 21:55

Hi Andy ! I was a lot heavier earlier but I’ve lost a lot of fat and I’m finally lean enough to just show my upper two sets of abs. I’ve been lifting since 4 months now & eating almost at maintenance, my weight is also almost the same, but I wanna gain muscle and that’s why considering a bulk, but I’m a little hesitant because I don’t wanna gain the same amount of fat as I had earlier… also since the last 4 months, I’ve just gained around 150g of weight but I look a lot different now… my question is should I start bulking or continue with what I’m doing right now… the problem is that the muscles have started to show but the measurements are roughly the same ?

Trishant Sharma
Trishant Sharma
March 11, 2021 09:49
Reply to  Andy Morgan

But I think I’m already lean enough to see my upper abs and I’m at 15% body fat and I’ve been cutting for too long to lose weight, I think it’s a little less psychologically pleasing to enter a cut again…

Trishant Sharma
Trishant Sharma
March 12, 2021 13:42
Reply to  Andy Morgan

Okay Andy, thanks a lot, and just wanna say your macro calculator really gave me a GOOD starting point, and I’ve been seeing results !!

You’re doing amazing work !!

Naryan
Naryan
February 17, 2021 02:07

Hi Andy, I’m 16 years old, 6ft 1; around 77-83Kg. I have an approximated body mass of 16% (using the US navy method) and im not sure whether to cut or recomp.

I tend to go to the gym a few times a week with two different days (back biceps and chest shoulders triceps) does this make me an experienced or inexperiened trainee as I have never solely trained abs in depth?

Jamie
Jamie
January 31, 2021 13:25

Let’s say an experienced lifter stopped training for a long time and lost a lot of muscle mass and strength. In a maintenance phase, is it possible to gain back all of the lost gains or just some of the loss gains?

If the answer is the latter, does that mean the lifter needs to eat in a surplus to gain back the rest of the loss gains?

Sahil Chatwani
Sahil Chatwani
January 28, 2021 09:04

Hey Andy, Im 5’6, 69.5kg and around 27% body fat….i m inexperienced skinny fat. should i cut or bulk?

Alex
Alex
January 27, 2021 03:11

Hi Andy, thanks very much for the article, really informative
I’m a 6’5 90kg 23%BF 24y/o male
I’ve not lifted for a while,

Would you recommend i cut down to ~18% BF and then do a recomp until 13%?
And then onto bulk/cut phases?

Thanks,
Alex

James Collver
James Collver
January 21, 2021 23:33

Hi Andy, my name is James. I’m a well built guy, 6 1 218 16% bf and am just starting to train. I noticed a body recomp has been pretty successful for me and have a pretty hard time sticking to a lean cut because of the amount of protein I need to consume for such a small calorie number. Do you suggest sticking to a recomp or just trying to cut fat and being ok if I don’t build muscle?im trying to get my abs to show.
Thanks
James

Haris
Haris
January 15, 2021 07:55

Hi, I am 40, 6’2″ and 180 lbs and 19.6% fat. I have been trying to cut for 5 months but sadly hardly got to 19% fat from perhaps 21-22%. After 5 months of deficit I am leaner but not enough. Should I continue to be deficit till get 15% or try to gain some muscles for a month or two to jack up metabolism. I read somewhere too long of deficit also not good?

Andrew William
Andrew William
January 1, 2021 17:26

i can see my muscle and im not skinny fat either but i still have fat on abs but when i pull it down i can see my abs, should i cut or lean bulk

Kiree
Kiree
December 22, 2020 07:08

Hi Andy,
Your articles have been super helpful since I’m a newbie. I’m in a reverse and trying to decide whether to move into a cut or bulk. Can you recommend a reliable weight chart for females?

Kiree
Kiree
December 22, 2020 09:48
Reply to  Andy Morgan

Hi Andy,
I went straight from a cut to reverse diet, about 200 calories under my maintenance and watching weight and measurements to see if I should increase calories. I’m trying to figure out which way to go from here.
I googled weight charts but recommendations seem to vary.

Shawn Boolell
Shawn Boolell
November 16, 2020 03:14

Hi there. My body fat is around 23%. 170cm for 65kg. My upper body is skinny fat with lower back fat and lower belly fat. My lower body is pretty huge with big hips thighs and I stock some fatt under the buttocks. What should I do first? Bulk my upper body eat normally maintain then cut after a few months? I was told I have a good body and a good lower base. Please help am completely lost with what to begin first and which diets.

Alex
Alex
October 3, 2020 05:22

Hi Andy,

Would being able to add a rep here and there to most exercises on a weekly basis classify me as a novice? You mention “linear progress in your training loads“, so I’m a little confused as to whether or not this includes increases in reps.

James
James
October 1, 2020 23:36

Andy,

New to training. If I skip an exercise that trains legs and only work out my arms for couple years for instance, will that mean that the muscle gain rate will change overtime for my legs also? Assuming that the muscle gain rate does change after years of working out.

James
James
October 2, 2020 23:29
Reply to  Andy Morgan

So when some say that “if in the first two years a person doesn’t work out properly they will miss out on gains” is bullshit. Good to know.

Ben
Ben
September 27, 2020 22:35

In order to maximize noob gains, is it better to do recomp or bulk?

Seth from Texas
Seth from Texas
December 16, 2020 22:38
Reply to  Andy Morgan

I’m 31, 6ft 208lbs. Lightly to moderately active. 21% body fat. 96.3 lbs of skeletal muscle mass.

I’m lean bulking to maximize my gains…I started strong lifts 2-3 months ago and am essentially a beginner lifter.

I started lean bulking because I didn’t want to miss out on any noob gains, but after reading your articles. It seems that you’d recommend cutting.

What would you recommend?

Am I missing out on too much muscle by not bulking while starting out lifting?

What’s most beneficial for me? Any thoughts?

Thank you so much.

Seth
Seth
December 17, 2020 23:32
Reply to  Andy Morgan

Thank you sir.

Just started today, actually.

Brandon
Brandon
September 20, 2020 15:27

I’m 5’7, 128 lbs, with 23% bodyfat (29 lbs bodyfat) according to Dexa. I recently lost 6.5 lbs bodyfat on a sub-1000 calorie, 90g protein/day crash diet, but also lost 4 lbs of lean muscle (plus 4 lbs of water weight, which I put back). I’d like to lose 10 lbs more bodyfat and gain 25 lbs muscle, resulting in an overall 143 lbs with 13% bodyfat. I want to start lifting weights and doing cardio, what is my best strategy? Should I bulk, cut, or re-comp? I have insulin resistance issue so want to reduce bodyfat, although I don’t really look fat at all in the mirror(I’m afraid the fat might be visceral), though abs still don’t show too much (what little fat one can see is on the stomach)

Tomas Brooker
Tomas Brooker
September 9, 2020 04:55

I have bulked up to 180 and I want to stay around the same weight but lose some fat and I don’t know what to do any suggestions.

Juan Rodriguez
Juan Rodriguez
September 4, 2020 02:58

Hi Andy!

2 questions for you. I am trying to find more resources on how to decide the length of your bulk. Besides this article do you recommend any other resources on this topic?

I have the the Strength and nutrition pyramids and adjustment guide. Did you ever release the updated adjustment e-book with the new bulking section (I couldn’t seem to find an email or post about this).

Roderik
Roderik
September 4, 2020 02:52

Hello, there, Andy.

i just have a little doubt. It’s been a year since I’m under a powerlifting training. I used to do many things through my life.

I’m in a doubt if I should cut, bulk or recomp. I’m about 20-25% fat (85kg, 30yo, 173cm) and I don’t really know where to aim, since every goal fits (in my mind)

I hope this doesn’t bothers you, but i could use an advice, since I struggle with anxiety sometimes.

Mike
Mike
August 6, 2020 03:39

Hi Andy, first of all I just want to say that I’m a fan of both Muscle and Strength Pyramid books. I’m going back to the gym after 4 months break from lifting, following a nationwide lockdown. As an early intermediate gymgoer, for how long would you suggest that I ‘recomp’?

Jo C-P
Jo C-P
July 29, 2020 05:47

Hi Andy, Just want to double check my understanding. My question is around calories burnt exercising. Once you have used the macro calculator to determine your daily calorie requirements, do you only add calories burnt doing cardio onto your daily allowances and ignore anything burnt strength training because strength training has already been taken into account based on the activity levels chosen in the macro calculator? And if you do not add on calories burnt doing strength training, do you also ignore calories burnt doing body weight exercises even where these exercises are in the form of circuits and/or timed sets? Thanks in advance, Jo.

Jo C-P
Jo C-P
August 10, 2020 21:04
Reply to  Andy Morgan

Thanks Andy, that is incredibly helpful.

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