It's looat chile zero degrees there is ice on things today
I wanted to talk about cutting versus bulking which one should you do first cut or should you?
Oh cut is if you predominantly want to lose some fat whilst preserving muscle and bulk is
Whether you want to gain muscle and minimize the amount of fat that you gain two, very desirable
Both of my hands cannot actually I did comment the other day that looks like you just can't control your hands
Can you and the truth is no, no, I cannot control my hands. Both of those things are very desirable
Should you predominantly put on muscle first or should you lose fat fast? Like which one should you do?
I think this area is quite subjective
So what I want to give you is more like the general principles and the ideas that's gonna make it more sustainable
For you and it's gonna make it enjoyable. So I think those are likely important things so long as you're maintaining your health
So your hormones are all good, and you're not putting yourself at any risk of?
Cardiovascular disease by putting on too much fat and you're also not putting yourself at risk of under fueling yourself to the point
Where you become ill because you've impaired your immune system and other such things that come about with lack of nutrition
But yeah, what about which approach you should do first?
So if you liked this video make sure to give me a big thumbs up
Hit the subscribe button and we'll get straight into talking which one
You should do first cut and Bowl are basically like terms that predominantly come from bodybuilding
I don't really do any bodybuilding but it's kind of times that are quite familiar with people and they're catchy like cut and bolt
They're catchy words
So I think that's why most people kind of understand them
They are just words to kind of highlight a certain approach
Like should you predominantly put on muscle first or should you lose fat first like which one should you do?
So when I started I was kind of underway, but I wanted to build some muscle so I actually started
Passing with a bulk and then I started building muscle and I started eating more so that I could sustain weight training and help me
Increase my muscle size and the thing is like my beer mine wasn't even that low
My BMI was 20
But for me, my BMI being 20 is still very low like it's not where I'm healthy
It's not where my body wants to be. It's not where I function best
So I definitely needed it all the way and I knew that so I needed to increase my muscle mass. I need a bulk
I needed to build some muscle
Since I followed by steps getting a little bit well, I don't really train my biceps anymore
And then I went through series of cutting and I think the importance is just doing it in a way
that is healthy and sustainable and
Has a much more long-term approach. I've done it where I've gone like way too extreme either way
And then my body just ends up in a big like confusion. Give the body a little bit of time. So it's like, okay
We're building some muscle. I can do that. Let's build some muscle and then it works with you rather than just being like
No, you were doing your own thing here. I'm just gonna I'm just gonna step out and sometimes
sometimes I'm gonna wife against you so I think
It's more about like what your starting point is
If you're severely underweight then I would recommend seeing a specialist to help you get on track and sort your nutrition out
There might be like an underlying issue right need a dressing first before you go out go about with any changes like this
but if you are a little bit underweight and your body fat percentage is low and then I would recommend kind of
Starting a mobile bulk approach you're starting to increase your muscle mass students from hypertrophy training and that's gonna help you build
Muscle and on top of that in order to help you build muscle. You're going to be eating a calorie surplus
should you bulk or cut for lean physique
Again, I don't think it's necessary to go out like massively overboard and I think it's still important to have like a balanced diet
So it balanced varied diet when you're getting in your carbohydrates
Your proteins your essential fats and your micronutrients and there are studies
Protein pulsing having something like Noor 25 grams per kilogram of body weight
five to six times a day can really help with muscle recovery and making sure that all of that protein is getting
Assimilated because you'll be in a surplus so you will be gaining a little bit of fat and that's just inevitable
It's more about looking at things in the long time
like if you want to build muscle
You're gonna have to sacrifice something for a little bit
and
So even though you might not like how you look for a little bit of time in the long run
You will have built that muscle and even I'd say if you're like in a normal
Weight category and you've got a normal body fat percentage
I would also encourage you to start putting on muscle and if you're really not sure about how many calories you need
I always feel like
Macronutrient calculator is a great way to start because you kind of input all of your details all of your training details
Or your weight is your height your age and things like that and it will tell you like how much you need
So if you're underweight or you're kind of a normal way, I would suggest putting on some muscle
It also means that if you're in that state and you've built some muscle then when you're cutting it's a lot easier because your training
Will be more intense because you've got more muscles. So every time you do physical activity, the energy expenditure will go up
It also means that you'll be increasing your basal metabolic rate. So actually as you build muscle your metabolism increases
So it but if you did the universe and you went into cutting straightaway
Then you won't have that muscle to kind of increase your basal metabolic rate, or to increase the energy expenditure during training sessions
So I think it is important to build muscle first rather than cut first
because their risk with cutting first if you don't have that much fat to lose is that you will lower your
Metabolism and if it will just it will feel a little tough cutting if you're underweight
I wouldn't really recommend it
If you have a BMI of 18 or lower
I wouldn't recommend cutting if you have any issues around eating
Like any disordered eating or negative emotions around food then again?
I wouldn't recommend cutting if you are overweight then I'll
Recommend cutting first purely because you're reducing your risk of any kind of cardiovascular
Disease and any other diseases that are associated with having a very high body fat percentage again
I would cut in a sensible manner. So don't restrict your calories more than ten percent
But then predominantly focusing on physical activity and doing like smart training
So why metric training where you're being really really explosive about doing that?
It's about also doing some resistance training so that you maintain your muscle because it's all good. Like losing a little bit of fat
But you also want to try to preserve as much muscle as possible
and so that you don't completely lower your metabolism having more tissue that is
Metabolically active and can really help them. Just kind of also helping to burn calories
Post-workout so I think it is really important to do weight training even when you're in a cup
should you bulk or cut for lean physique
give it a little bit of time like our bodies do take about four to five weeks to really see any kind of differences and
Even those differences will be quite small so very much
It has like a long-term thing and for me, I always think that if it's long time
It's gonna last a lot longer your results are gonna last a lot longer the phases of cutting and bulking can change like some people
Do them for two to three months?
some people do them for a lot longer like six months or sometimes even longer if they're falling and they just really
They don't care about whether or not they can see they're out
They just want to keep gaining muscle then they'll bulk for even longer
But typically you would bulk for a couple of months three four months
Maybe then you would cut then you can actually see the muscle that you've built you can kind of reassess and be like, okay
I need to work born this bulk again cut again, see whether you'll happy with it
and then it's kind of one of those things where you just
If like you're choosing something then you add some old back in then you chisel it away again
and you mold it back in and you're like
okay now I think I've achieved something and now I can just kind of maintain but you've built a good amount of muscle and a
Sustainable amount of fat then
It's a good place where you can start to maintain and I feel like that's where I'm at now like I've got to this day
I built the muscle I want to build and not that interested in building more muscle
Of course, I like to get strong a bit. Typically that doesn't really impact muscle size. That's more like adapting the nervous system. I
Hope this video kind of
Highlighted which one would be better for you. So it really depends on your starting point
it's very very dependent on your situation or what you feel comfortable with and
Everything is your toys you guys get to choose. There's always your having like the balanced varied diet
You're getting all of your nutrients in your content. You're not cutting anything out drastically and you're being sensible about it
Then you will see the results if you're interested in training for hypertrophy
Then I have some videos from last year that I did
I also have a cup guide if you're interested in cutting and you need like a mold programmed approach
I hope that covers everything. I hope you found this video helpful
Thank you so much for watching. If you did like it, give me a big thumbs up
Hit the subscribe button, and I'll see you guys next time
I'm actually in Kenya as we speak, but I filmed this in UK
But the next video will being so I'll see you guys in Kenya. Bye