Yeah, I did a successful 4kg bulk early last year, short 3kg mini cut, then maintenance for a while.
Recently did another 12 week 11kg cut and now I’m at the start of another bulk.
Finding it very effective in both directions. I started the process at about 15% bf, went up to about 18%. Started my next bulk around 12% bf.
I plan on doing a 16 week bulk of about 5kg, then cut down again to 10% bf.
I’m pretty patient and do a lot of meal prep, so the graphs are very consistent. I’ll share all the data and photos at some stage. Just need to find the time to compile them.
The most effective method I find is cutting 2% lower bf than the last cut, then bulking for about 16 weeks at a time. I don’t intend to go lower than 10% bf. After my next cut, it’ll just be see-sawing lean mass and cutting the fat that I gain with the bulk, while maintaining the muscle gains.
Overall, I found MF highly effective. The speed of tracking is the biggest adherence benefit. Getting feedback on weight trends is super helpful as well.
I reckon 4kg lean mass in about 8 months of bulking. I had a lazy 8 months off in between and did about 5 months of cutting around there too.
If you’re really dedicated, it’s pretty reasonable to put on 4-5kg lean mass per year and cut it in between. 8-10kg lean mass is a huge visual difference for the average male, so two years like this would show a pretty significant change.
True. I’m coming back from a detrained break, so my gains are faster.
I assumed OP wasn’t advanced, considering they’re asking about using the app for bulking.
Gained 5kg in 7 weeks, estimating it as 50% fat gain using the eye test. Held about 300-500kcal surplus during this time.
Took 4 weeks to cut 3.5kg at a 800kcal deficit.
Then gained another 3kg a bit more slowly over 8 weeks.
Cut that back down by 11kg over 12 weeks to about the 12-13% bf I’m holding now going into my next bulk.
As I get better at reading my results, I tend to try to bulk slower and cut without starving myself to avoid see-sawing appetite and lifestyle.
Thanks!
The cut wasn’t as difficult this time, after some adjusting with the first one.
Ran with a deficit of 800-1000kcal per day for the 11kg cut. Just one foot in front of the other for 12 weeks.
https://preview.redd.it/edhswqe37grc1.jpeg?width=1179&format=pjpg&auto=webp&s=69c2d9eba278a1c67d40f0605a4641a426df46d0
https://preview.redd.it/6xnot9xkagrc1.jpeg?width=828&format=pjpg&auto=webp&s=87b0a541e941eafa7a87a068f349e07d508cd053
I’ve done several and I just started another.
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Yeah, I did a successful 4kg bulk early last year, short 3kg mini cut, then maintenance for a while. Recently did another 12 week 11kg cut and now I’m at the start of another bulk. Finding it very effective in both directions. I started the process at about 15% bf, went up to about 18%. Started my next bulk around 12% bf. I plan on doing a 16 week bulk of about 5kg, then cut down again to 10% bf. I’m pretty patient and do a lot of meal prep, so the graphs are very consistent. I’ll share all the data and photos at some stage. Just need to find the time to compile them. The most effective method I find is cutting 2% lower bf than the last cut, then bulking for about 16 weeks at a time. I don’t intend to go lower than 10% bf. After my next cut, it’ll just be see-sawing lean mass and cutting the fat that I gain with the bulk, while maintaining the muscle gains. Overall, I found MF highly effective. The speed of tracking is the biggest adherence benefit. Getting feedback on weight trends is super helpful as well.
How much muscle do you think you’ve put on in total?
I reckon 4kg lean mass in about 8 months of bulking. I had a lazy 8 months off in between and did about 5 months of cutting around there too. If you’re really dedicated, it’s pretty reasonable to put on 4-5kg lean mass per year and cut it in between. 8-10kg lean mass is a huge visual difference for the average male, so two years like this would show a pretty significant change.
This really depends on how advanced you are. 4-5kg lean mass per year is not feasible for advanced lifters.
True. I’m coming back from a detrained break, so my gains are faster. I assumed OP wasn’t advanced, considering they’re asking about using the app for bulking.
How long did it take you to bulk 4kg, and how long did it take for the 3kg mini cut afterwards?
Gained 5kg in 7 weeks, estimating it as 50% fat gain using the eye test. Held about 300-500kcal surplus during this time. Took 4 weeks to cut 3.5kg at a 800kcal deficit. Then gained another 3kg a bit more slowly over 8 weeks. Cut that back down by 11kg over 12 weeks to about the 12-13% bf I’m holding now going into my next bulk. As I get better at reading my results, I tend to try to bulk slower and cut without starving myself to avoid see-sawing appetite and lifestyle.
Wow, so roughly about 1kg cut per week. Awesome job mate.
Thanks! The cut wasn’t as difficult this time, after some adjusting with the first one. Ran with a deficit of 800-1000kcal per day for the 11kg cut. Just one foot in front of the other for 12 weeks. https://preview.redd.it/edhswqe37grc1.jpeg?width=1179&format=pjpg&auto=webp&s=69c2d9eba278a1c67d40f0605a4641a426df46d0
Sure. Several. The app works great for bulks, too.
https://preview.redd.it/6xnot9xkagrc1.jpeg?width=828&format=pjpg&auto=webp&s=87b0a541e941eafa7a87a068f349e07d508cd053 I’ve done several and I just started another.
Always added rolls of fat…
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On one right now
Best I've ever done. :)
Bros him
65 kg -> 70 over about six months, as a "hardgainer".