WHEN TO STOP LEAN BULKING

SOURCE: http://www.thinkeatlift.com/when-to-stop-lean-bulking/

EXTRA LINKS: 

http://www.bodyrecomposition.com/fat-loss/insulin-sensitivity-and-fat-loss.html

http://www.ncbi.nlm.nih.gov/pubmed/10442580

The complete answer is this: At all times in your muscle building journey you should stay below 15% body fat. So you would need to stop bulking when you are around 12-15% body fat.

There are several reasons you don’t want to bulk above 15% body fat:

  • You completely lose muscle definition and vascularity.
  • When you’re above 15% you barely have a blurred 4 pack while flexing in good lighting
  • Not only that but because your waist starts to get wider your proportions are negatively affected (your shoulders, chest and arms will actually appear smaller because of this)
  • Your face starts to get puffy too
  • It takes a long time to cut back down below 10% (considering you can lose around 0.5-1% body fat per week, to go from something like 18% body fat to 9%, you’re looking at 12-16 weeks of cutting)
  • It’s harder to make lean gains when you’re above 15%
  • As our body fat increases,insulin sensitivity goes down and that negatively affects nutrient partitioning making lean gains much more difficult
  • Testosterone also seems to go down when we get fat (Testosterone is the anabolic hormone most involved in muscle growth so we wouldn’t want it to go down)

BUILDING A BODY FOR LEAN BULKING

  1. If you’re over 14% body fat, lose some fat before you start bulking
  2. Once you reach 9-10% bf increase your calories to maintenance for about 2 weeks
  3. You will start to gain weight slowly over several months
  4. Once you’re up to 14-15% body fat it’s time to cut back to the 9-11% range
  5. Repeat this process until you’ve built enough size to not look small at 9-11% body fat
  6. At that point you can get leaner and bring your cut-bulk range to 8-11%
  7. Bulk until you hit 11-12%
  8. Cut until you hit 8%
  9. Repeat this process until you’re happy with your size at 8-9%
  10. Maintain that condition
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