BULK TO CUT RATIO: Best Bulking and Cutting Phase Length

[@DrSwole]

Learn how to lean bulk here: kzbin.info/www/bejne/pHvCaWyIfdVmn9E

[@hariskhalid2323]

This has quickly become one of my favorite fitness channel

[@DrSwole]

Awesome!

[@DrSwole]

Glad you found it

[@mauricecooper9763]

Yes! This may FINALLY help me balance between the two. That was one of my issues. Consistency is another issue of mine. Will be VERY useful!💪

[@DrSwole]

Glad this was helpful 👊🏼

[@MichaelOhngren]

Posting this at the time I needed this the most! I’m bulking right now and this video is very ahmazing and in-depth

[@ankitp4t3l]

Great video on a not often discussed topic

[@DrSwole]

🙏🏼

[@omega383]

4:1 generally speaking, but been trying to push it longer by stringing several bulk/mini cuts phases back to back, so far got through a 6:1 and it was better when I didn't have to push calories so aggressively and start hating the bulk...next bulk planned in the autumn. maintaining for the next few months.

[@DrSwole]

Nice!

[@DrSwole]

How long you been training for?

[@omega383]

@@DrSwole 7 years, but only about 4 with proper programing

[@DrSwole]

@@omega383 ah okay

[@54M50N]

Hey Doc, could really need some advice! Im currently between a beginner-intermediate lifter and weigh 185 lb at 6'7 with 17-20% BF. I have been lean-ish bulking (+250 cals approx.) for about 5 months now while doing UPPER/LOWER. While I'm incredibly happy over my muscle development I am becoming dissatisfied with the amount of fat I've put on. What do you think I should do from here? I feel like I have too little muscle to start a cut and that I would just end up looking super skinny again. Is recomp a good alternative? Would really appreciate some guidance man I trust you wholeheartedly

[@DrSwole]

If you thoink you're high bf get into a calorie deficit. if you're able to recomp you still will

[@user-zk4dv2nx8k]

Great vid , very helpful 🙏

[@DrSwole]

Thanks bro!

[@rik9833]

im 5'7185 pounds and been thinking about cutting down to 180 then maintain again, been lifting for 6 months of ppl 6 days a week.

[@DrSwole]

Cool

[@DrSwole]

Good to get in that practice with fat loss

[@jerrycontreras1897]

Can u use fasting for leaning out quicker after your bulk period

[@DrSwole]

I don’t recommend it. You ideally want to have regular protein to maintain or continue to build muscle

[@jerrycontreras1897]

@@DrSwole would your full body program be good to follow for cut

[@DrSwole]

@@jerrycontreras1897 yes it would

[@jerrycontreras1897]

One more question is a type a cardio needed to cut down or help cut faster or just stick w diet and weights

[@DrSwole]

@@jerrycontreras1897 I discuss cardio here: kzbin.info/www/bejne/aqrUfYeobJiKhck

[@DA-123]

I'm just at a crossroads now. I lost 25 lbs went from around 24-25% body fat to 18-21% body fat. I don't have much mass, and I don't think I built any muscle during my 3 month cut. I'd like to lean bulk, but I don't want to be at my starting body fat percentage once it's finished. And if I continue to cut, I may look skinny afterwards.

[@DrSwole]

Might be a good idea to cut a bit more so you have more space to bulk up

[@iloveallparties]

What bulk to cut ratio would you recommend for an advanced lifter? Someone that’s been training for 5+ years efficiently

[@DrSwole]

As high as possible

[@DrSwole]

Like 8:1 +

[@vongola6932]

what's your recommendation for caloric surplus/deficit? like 200 cal or 500 cal?

[@akromawrath7353]

Nice info 👍💪

[@DrSwole]

Thanks my friend!

[@DrSwole]

What’s your bulk to cut ratio?

[@NJN23]

What is the maximum body fat percent you would recommend for starting a bulk?

[@alishohdy8535]

Does the bulk to cut ratio apply if i am overweight?

[@DeneGonzalez]

Hey Doc I did a cut from 170 to 155. And now I've bulking o 180 and was planning to go cut to 165. Am I doing this properly ?

[@loganwhetzel2069]

Been on a bulk for almost 5 months now. Up 17 pounds, so a little high, but I haven’t gained a whole lot of noticeable fat, as I started out way too skinny haha.

[@DrSwole]

Glad it’s going well!

[@DrSwole]

How long have you been training for?

[@loganwhetzel2069]

@@DrSwole in terms of serious training, about 6 months. I lifted in high school for football but that was it.

[@TeresMajor96]

Another great video doc! Just wondering should workout routines or volumes be changed during fat loss phase?

[@DrSwole]

Thanks man!

[@DrSwole]

I recommend keeping training the same. You really only need to change things in extreme scenarios eg contest prep nearing stage level lean

[@Lb-ri5wr]

what would you suggest for someone who loses weight from being ill? I got covid a few weeks ago and lost just over 10lb in 2 weeks (194-182lb). It took over 6 months to get from 185-200lb and now I'm back to square one within 2 weeks. I'm 6'3", lanky and find it very hard to put weight on, im eating around 4100 cal with 3750 being about maintenance at 183lb, 180g Protein, 100g Fat, the rest carbs

[@DrSwole]

Sorry to hear it. Good news is, the muscle will come back quickly if it was just a few weeks

[@DrSwole]

I’d get back on your program, just ease in gradually

[@iloveallparties]

Where is the interview with Alberto nunez?

[@DrSwole]

On my podcast! Find Swole Radio on Spotify and apple podcasts 👌🏼

[@iloveallparties]

@@DrSwole you should put them on KZbin as well

[@itzkevin11]

How do I get a custom training program ?

[@DrSwole]

Follow me on IG (@dr_swole) and DM me "program" to get my rates

[@davedude4947]

What scale would you recommend for accurately tracking weight/bf%

[@SunnyLaraJr.]

Yo dr swole I’m gonna start the Arnold/upper lower 5 day split this week, I modified it a bit but I think it’s gonna work out good 💪🏻

[@DrSwole]

Cool!

[@DrSwole]

What modifications did you make?

[@SunnyLaraJr.]

@@DrSwole I kinda just took out the second lower day which would be on Saturday for me, but now I’m kinda thinking if I should just go for a 6 day bro split and rest Sunday lol, my knowledge of an “upper day” is a bit small cause I don’t know how I would work Back,Chest, biceps,triceps, and shoulders in the same day. 🤔

[@SunnyLaraJr.]

@@DrSwole I really just wanna workout 5 days a week maybe 6 but I’m a bit tired of training EVERY weekend, yk?

[@DrSwole]

@@SunnyLaraJr. there’s nothing radically different about training multiple muscles in a workout . I’d give it a try

[@jimmyrobertson4796]

Hey Doc was wondering if I go on a bulk then cut down to a weight that I want to stay at should I keep bulking and cutting back down to that weight

[@DrSwole]

Yes that would be fine

[@DrSwole]

As long as you’re staying in a body fat range you’re happy with. I recommend staying on the leaner end

[@jimmyrobertson4796]

@@DrSwole OK thank you so much keep making great content

[@hariskhalid2323]

Bulk to recomp ratio? Currently at 55kg (173cm) gonna try to bulk upto 65kg over the next 8 months (till December) then I’ll try to recomp over 4-6 months so I sustain the weight while losing fat.

[@DrSwole]

Mm that could work if you’re able to recomp!

[@hariskhalid2323]

@@DrSwole I’m still in the beginner stage so I have no doubt that’ll work

[@DrSwole]

@@hariskhalid2323 cool!

[@Alin07070]

Hey Dr. Swole, what's your opinion on an extended/long cut cycle? I've been trying to really cut down my BF% and have been serious about my cut. Is there too long of a period for cutting?

[@DrSwole]

I’d recommend ideally not trying to lose more than about 10% of bodyweight in a cut

[@DrSwole]

How much are you trying to lose?

[@Alin07070]

@@DrSwole I went from about 215 - 200lbs in about 3 months. Right now I think I just about hit a plateau. I've been keeping my training up as well as cardio and I believe I may have done a bit of a recomp but more-so a cut since I've been eating in a caloric deficit. My strength has gone up and I feel fine. I just wanted to drop a few more pounds of fat. I would say I'm about 20% BF right now but I'd like to go down to 185-190 and maybe hit 15% BF. Any suggestions?

[@DrSwole]

@@Alin07070 well to break through a plateau you’ll probably need to drop calories further

[@flipmanonline]

Increased my kcal and started your 6 days PPL. Lets see how this goes.

[@DrSwole]

Cool! Lmk how it is

[@MyCronoz]

The slower you lose fat the less muscle you will loose? perhaps 0.50% per week of fat loss ?

[@DrSwole]

This will depend on experience level and BF level. If done correctly, you can lose up to 1.5% BW/week without losing muscle

[@DrSwole]

If you're very very lean like

[@Offspringmemes]

Hey Dr. Swole, I've been tryna cut for a bit, a month and a half, and my weight got stuck to 85kg, I am 15, 6 foot. I have a 3000 maintenance, I subtracted 500 and stayed in 2500, I gained a bit of weight, I went to 2300, lost and went back to staying to 85kg, and went to 2100 and went down a bit but still didn't change. My exercise is intense (boxing 2 hours/day with 2 active rest days). Got any advice?

[@DrSwole]

Assuming your training is on point, if you want to continue losing weight you’ll likely need to drop calories further

[@become_alex]

only thing possible is that your calories are overestimated. keep decreasing the calories you eat till you are at a good fat loss rate.

[@DrSwole]

You could try taking a diet break for a week at maintenance which can sometimes refresh weight loss

[@fijian0811]

I think you might be overestimating your calories.

[@DrSwole]

@@fijian0811 a good point as well

[@Von199X]

Nice

[@DrSwole]

👊🏼

[@christianmilan263]

Hey can i cut in ine month?

[@DrSwole]

Yes

[@WiecznieNieNasycony]

How swole are you will be when drinking 2 gallons of milk a day?

[@DrSwole]

LOL would probably wreak havoc on my digestive system

[@WiecznieNieNasycony]

@@DrSwole you will do it for science go go

[@FireForceLore]

Bruh that’s let me solo her

[@ПетрБарков-р4щ]

Felicidades, es un buen ejemplo. 136 sentadillas son unos SEXBABY.Uno muchas y un buen ejercicio. Se deja ver que hay muy buenos resultados 😍👍 Saludos desde la Cd.. de world 🌹😉💖 los mortalesr abian apreciado tan hermosa mujer.k

[@antonywismot3644]

Son unos LIKESEX.Uno de los mejoresc conciertos Mañas no 6 se l 💯💞😍