Bulking & Cutting vs Gaintaining

[@captainmichaelj2321]

very useful video that reinstates what we have learnt and put a great structure into those pieces of knowledge. Eventually, I think, we fitness enthusiasts mix both approaches, but I find it easier to go with "gaintaining" because I can keep some consistency in my diet.

[@FlowHighPerformance1]

Yes, I prefer a gaintaining approach too for the same reason 👍

[@wenj__]

Bro I can’t stress enough how useful this video was for me. I spent the last month second guessing whether I should recomp at maintenance or in a deficit while being at a higher body fat percentage. Thank you so much 🙏🙏

[@FlowHighPerformance1]

no problem, glad it was helpful 👍

[@strikerfrost7222]

How'd it go?

[@HEWhitney1]

Another awesome video. It only reinforce what I'm doing over the last 6 months of bulking and putting on 15 lb was done after a period of about 12 years of not weightlifting for various reasons. I felt like getting a jump start on muscle development and so I was willing to put on the extra weight. Now that I have increased my muscle mass and overall strength to a respectable level,I'm in a cutting phase to get back to that lean and mean status. Once I'm down to my preferred weight I think I will switch to "gaintaining" to support my other athletic endeavors and generally active lifestyle. Just the last couple days after discovering your KZbin channel you really helped me solidify my training plan. Thanks!

[@FlowHighPerformance1]

Nice work, sounds like a solid plan! All the best 👍

[@hagninety4116]

I know it’s an older video, but this is amazing content. Thank you so much for making these for us.

[@FlowHighPerformance1]

No problem, glad it was helpful 👍

[@pietanicev1044]

Literally some of the greatest fitness content out there 👌. Keep it up man

[@FlowHighPerformance1]

Cheers, will do👍

[@Harry-jj6qw]

I watch a fair bit vids on this topic(many on popular channels), yours are the best no doubt, it really helps me, thank you!

[@FlowHighPerformance1]

No problem 👍

[@rgfitness6425]

Great content..great video

[@vidraywanjau846]

This video was amazing! It would be much appreciated if you could make a video on "How to undertake a bulking and cutting cycle", similar to your "Complete fat loss guide" video, for viewers that are more focused towards putting on muscle. Thank you. Keep up the amazing content!! Excellent production.

[@FlowHighPerformance1]

great idea, I will add it to my list 👍

[@Ljv79]

your content is GOLDEN.

[@FlowHighPerformance1]

Glad to hear it 👍

[@nokotshehla2616]

thanks for a balanced analysis of the topic

[@FlowHighPerformance1]

No problem 👍

[@_____J_____]

This is just what I needed, can’t decide if I should "gaintain” over the next few months and do a cut before summer or if I should do a cut now, bulk until early summer and then do another cut. My current body fat is around 15% (like in my profile picture), planning to cut down to 10-12% the question is just when I should best do that

[@FlowHighPerformance1]

It's ultimate your decision. Weigh up the pros and cons and do what is best for you 👍

[@Thelastshadow123]

Some of the Best fitness content

[@FlowHighPerformance1]

Cheers 👍

[@Killerkraft975]

Well made video. One thing I personally do is not track calories to gain weight, and consider a 'bulk' to eat a surplus of protein to maximise muscle gain. Extra calories I gain is more rather a product than the objective of the bulk. I try to eat lower calorie options and to 'maintain ' decent body weight and then cut during the summer by doing more cardio and eating less trying to keep high protein intake. I didn't do any research on this so I personally don't know if this approach actually works, but I like to have the freedom of eating generally anything (I rarely junk) yearly and be decent body fat%

[@FlowHighPerformance1]

Nice, yes i like this approach too 👍

[@matteobottazzi6847]

Super content as always. Thank you!

[@FlowHighPerformance1]

No problem 👍

[@georgesarreas5509]

My body is too damn good at maintaining its bodyweight.I get hyperactive when i try to bulk slowly and cannot gain an amount that I can call measurable since i might bump calories by 400 or more and be at the same weight for 3 weeks.... Similar situation when cutting. So i stopped stressing and now i just eat at maintenance at16-20% bfat . I am not looking to compete or anything and my traps look lovely over 15% (i have better performance as well but that might be since bulking/cutting stresses me out). Also i have to say well played. Taking a study that looks on difference between training splits and looking at the rest of the outcomes like ffm increase on maintenance calories.... damn. Im glad im subbed to your channel Edit: I also prefer protein sparing modified fast every other month and maintenance the months in between instead of slow cuts . Really hate being hungry as i cant concentrate when working so i might as well get over with it

[@FlowHighPerformance1]

Good points you bring up here. Glad you enjoyed the video 👍

[@turing2376]

Enjoyed this topic and your discussion. I know you mentioned generally about weighing (so to speak) the health benefits of the different strategies. Just to add to that, I know there is evidence that fewer calories, unless taken to the extreme, equals longer, healthier life. Maybe that is obvious to this audience already though, I don't know.

[@FlowHighPerformance1]

Yes, I think that generally makes sense 👍

[@bigxxl7896]

I feel like the gain training approach is best, its more sustainable and enjoyable in my opinion

[@FlowHighPerformance1]

I agree on a personal level. However, some people may choose to take the cyclical bulking and cutting approach 👍

[@Hedgeflexlfz]

It’s not optional though

[@veershah463]

but don’t you think body fat% also plays a huge role in whether gaintaining or bulking is OPTIMAL for muscle growth. for example if you’re well above 15% body fat then gaintaining can work exceptionally well, whereas if you’re at 15% or below, gaintaining is sub-optimal and slight surpluses will work better.

[@FlowHighPerformance1]

Yes, good point. That is another factor which I didn't specifically address in this video 👍

[@Hedgeflexlfz]

The P ratio has been debunked

[@veershah463]

@@Hedgeflexlfz it’s not about P ratio. it’s about the fact that when youre higher in body fat%, your body is more willing to burn off stored fat as energy for the purpose of building muscle. when you are relatively lean (say below 15%) your body won’t be AS willing to burn off body fat to provide energy for muscle building. Basically, you don’t need to bulk if you’re already kinda fat. but if you’re relatively lean it’s important to eat in a surplus because your body will need that extra energy to build muscle from an outside source (food) rather than deriving that energy from stored body fat.

[@cuteflygon]

I’d like to point out that for the first video, those in control group has 6kg more muscle mass than the high protein group. So they might also be gaining less muscle because they are already more advanced lifters.

[@FlowHighPerformance1]

Very possible 🤔

[@Berttheturt314]

I wish you dived a bit more into HOW MUCH of a difference bulking and cutting give over gaintaining. Still a great video

[@FlowHighPerformance1]

I wish I could have explored this in more detail too. However, there are no studies directly comparing muscle growth outcomes during a bulking vs gaintaining diet. Hopefully there will be more evidence on this in the future so that I can make an updated video on this topic 👍

[@hot_guy997]

Also going on a carnivore diet when cutting helps a lot. I find that to be the easiest.

[@FlowHighPerformance1]

I can be helpful for adherence for some 👍

[@azulaimirock]

Great video as usual. Could you please make a video about resistant band?

[@FlowHighPerformance1]

what specifically about resistance bands?

[@Fadi_Saab]

Best no nonsense information and guidelines..subbed.

[@FlowHighPerformance1]

Welcome aboard 👍

[@NJN23]

Gold! Subscribed!

[@YaYippieYeah]

Great information as always.

[@FlowHighPerformance1]

Cheers 👍

[@Marcus_Aurelius_Maximus]

My question: Does consuming only maintenance calories account for calories expended while performing resistance training? How about Zone 4/5 cardio a few times per week? I would assume the expended calories during activities would be accounted and thereby is in addition to ones BMR... A confounding issue I propose is the accuracy in accounting for those expended calories during resistance training or cardio. Measurements of caloric expenditure with consumer electronic devices available today is most likely outside of the margin of error of maintaining calorice equlibrium or being in a caloric surplus/ deficit.

[@FlowHighPerformance1]

Good questions here. Maintenance calories change depending on physical activity levels, current bodyweight, body composition & energy balance state. Check out these videos for more info kzbin.info/www/bejne/rYuWdaZpn56JY7M kzbin.info/www/bejne/Zqinq6WGhbWaa9k

[@Karettu]

This Content is worth $$

[@K_Lifts]

Great video again. Could you do a video on weightlifting twice a day?

[@FlowHighPerformance1]

Good suggestion. I will definitely make a video on this at some point 👍

[@K_Lifts]

@@FlowHighPerformance1 thank you. I've done it for a month or so, basically split my usual workout in 2 (half in the morning and half in the afternoon), but would be good to get a professional opinion on it

[@FlowHighPerformance1]

Yes, there are some pros and cons to it, I'll definitely make a video on this soon 👍

[@brendanguyen9647]

I gaintain but I cut a little extra on certain times of the year, usually summer

[@copernicus99]

Fantastic video! One thing that was a bit unclear to me was whether 'gaintaining' is the same as recomping, such that body weight remains the same, or whether gaintaining also involves an increase in body weight. I imagine that the latter will either require a calorie surplus (which would make it essentially the same as 'bulking') or an increase in one's 'maintenance' calories. Is there any evidence that maintenance calories increase significantly depending on how much muscle vs fat a person is carrying?

[@FlowHighPerformance1]

Good questions. I used 'gaintaining' as more of a general term to describe no significant increases or decreases in bodyweight over time. This might mean you are in a slight deficit, maintenance calories, or a slight surplus over time. Yes, theoretically as you gain more bodyweight over time, your maintenance calories should increase slightly. However, this will only be very small increases over long time-periods, nothing significant in the short-term 👍

[@copernicus99]

@@FlowHighPerformance1 Thanks for the helpful reply. SSD Abel also has a video related to this topic: kzbin.info/www/bejne/i4KcoGp5ma1pl7M

[@FlowHighPerformance1]

Yes, I've been following Abel's content and am a big fan 👍

[@DanRichter]

I eat in surplus 6 days a week, fast one day per week. I workout MWF and fast on Sunday. I've been pretty much the same weight for a year, but have gotten a fair bit stronger. Something must be happening here.

[@FlowHighPerformance1]

Sounds like good signs of muscle growth 👍

[@pritamdas7630]

great video.

[@FlowHighPerformance1]

cheers 👍

[@xizuo123]

Great video with reliable information delivered clearly. Considering the optimal conditions for an easier body recomposition (i.e. higher body fat), what do you think of fast bulking to gain large amounts of muscle and fat followed by a body recomp to let the body use its fat to fuel muscle growth? If I have a correct understanding of how these processes work, this seems like the most efficient way of gaining maximal levels of muscle whilst staying relatively lean. What do you think?

[@FlowHighPerformance1]

I think it would depend on the individual. Yes, being at a higher body fat will probably be more conducive for muscle growth. However, I don't think gaining EXCESSIVE body fat will be much more productive compared with a 'healthy' body fat range. So yes, in general I think maintaining a relatively healthy body fat is a good way to gain muscle while staying relatively lean 👍

[@1m2ogaming]

Long term bulk and cut. The cutting phase will result in losing muscle mass as well. Currently losing around 61% from the weight from fat at 0.5kg loss per week.

[@FlowHighPerformance1]

Yes, loosing large amounts of bodyweight will usually result in some muscle loss 👍

[@reconteam91]

Great video as usual! What's your take on hypertrophy for skinny fat people? Some say bulk, some cut, some recomp.

[@FlowHighPerformance1]

I'd say a slow cut over time with high-volume hypertrophy training. That should allow some recomp to occur while loosing fat. Then once lean enough, you can decide what to do next 👍

[@reconteam91]

@@FlowHighPerformance1 that’s great advice, I’ll give it a try for 4-6 months. Thank you!😀

[@FlowHighPerformance1]

No problem 👍

[@Bdavis2475]

I say bulk! Once you have some real muscle and then you cut you will have some muscle left over instead of just being skinny

[@ollvi]

I bulk as much as i can since i love getting stronger and bigger, but at the same time i hate my life because i have to schedule all my days around eating, i can't just sit home eating all day i have other things to do. Also i hate force feeding myself day in day out and finally at some point i would have to cut which means i have a period where i lose strength and it's really demotivating. So i pretty much eat around maintenance and sometimes surplus so that my bodyweight might increase very slowly like 4 months to gain 2 kg

[@FlowHighPerformance1]

Slow bulking is certainly a better idea than force feeding 👍

[@JamesDavisakaRemguy]

Wow, I was not expecting some of these results, namely that bulking/cutting is in fact superior for maximizing muscle growth. I am an older lifter, so obviously I would tend toward the "gaintaining" approach for health reasons. However, I am also a wheelchair-bound paraplegic and as such, upper body muscle mass and strength is more important to me for everyday life than someone else my age. Furthermore, I am a wheelchair tennis player who competes at the local and regional level. I might be willing to put on a few pounds of body fat during the off season (winter) if it meant additional strength and muscle mass for the following competitive season. So - I'm wondering whether at my age (60), does bulking & cutting still work? I'll just take a stab at guessing that the answer is "yes, but less so than for a younger person", which seems to be the stock answer for most questions concerning health & fitness for older people in general. What say you? (Anyone, please chime in.) Thanks! Great channel, btw.

[@FlowHighPerformance1]

God question. I don't actually know the answer to this. I have heard the standard 'yes, but less so than for a younger person' but have never looked into detail at the research on this. I also think that your current body fat influences this too. If you are very lean (15% M) I would expect less of a benefit from bulking I'd say its worth giving it a go in the off-season and see how you respond 👍

[@kevinhampton3346]

How can you determine your specific required calories for maintenance, deficit, and surplus?

[@kevinhampton3346]

Also how long should a bulking and cutting phase be each? Thanks for the videos and information!

[@FlowHighPerformance1]

1. Eat a calorie intake you think is appropriate. 2. weigh yourself regularly 3. Look at your weight change over time 4. If it matches your goals, then you are on track. if not, increase/decrease calories to suit you goals. Bulking phase: 6-24 months Cutting: 2-6 months

[@swoops41]

You can measure your RMR, estimate NEAT using a tracker, and estimate calories burned working out using a tracker or MET converter. Add them all up, that’s your TDEE. Eat less to lose weight; more to gain weight

[@uysalherif]

Great video! I'm so confused. What is your advice for someone who is skinny fat? I've never done bodybuilding. I will begin. 69.6kg 171cm 23.5% body fat

[@FlowHighPerformance1]

I would recommend a slow cut while focusing on hypertrophy-style training. Since you are new to lifting, you will probably see a decent amount of muscle growth while getting leaner 👍

[@uysalherif]

@@FlowHighPerformance1 Thank you very much.

[@billapostolou7478]

Isn't it possible to switch between the two ? For example, can someone who started off with a body recomposition try a bulking and cutting cycle at some point ? And if you start with a bulking and cutting cycle, can you not gaintain later if you get tired of it ?

[@FlowHighPerformance1]

definitely. You can change your nutrition approach at different time throughout your lifting career 👍

[@billapostolou7478]

@@FlowHighPerformance1 Thanks a lot for the reply ! I might be getting greedy but I have one more question: what is the best way to calculate your caloric maintenance level ? I've heard that some calculators are very inaccurate

[@FlowHighPerformance1]

@@billapostolou7478 Good question. The only true way to find your maintenance calories is through trial and error. You can start with a rough calculation and see how your bodyweight changes. If you are gaining weight over time, then lower your intake. If you are losing weight over time, then increase calorie intake. Eventually you will find your accurate maintenance calories 👍

[@doctorstrange69]

Do you think there's merit to cycling mini-bulks and mini-cuts with gaintaining in between? 6 weeks Bulk, 12 weeks Gaintain, 6 weeks Cut, 12 weeks Giantain, etc. Or could there be even more frequeny? 6/6/6/6 instead of 6/12/6/12?

[@FlowHighPerformance1]

I think a longer bulking phase is required for significant effects, but a shorter cutting phase should work well 👍

[@ermac4444]

Who would you recommend for a fighting S&C program?

[@kylecorum2406]

Depending on what kind of fighting, Phil Daru is a very knowledgeable person to look into.

[@ermac4444]

@@kylecorum2406 boxing,kickboxing and mma

[@FlowHighPerformance1]

I'm not really familiar with specific S&C coaches for fighting 👍

[@JustMe-lt4xv]

Assuming I bulk and cut perfectly, how much more ≈% gains will that give me in comparison with perfectly gaintaining? As a beginner in the gym, this channel has helped me a lot! Thank you!!!

[@FlowHighPerformance1]

Great question, I wish i could give you an answer! However, we don't know exactly how much more muscle someone would gain. It is highly depending on so many variables, so it is impossible to give an exact number. As a rough guess, I would estimate that you might gain around 5% more muscle over a training career from bulking and cutting as opposed to gaintaining 👍

[@JustMe-lt4xv]

@@FlowHighPerformance1 That's a small difference imo. Thank you for the answer!

[@FlowHighPerformance1]

Yes, I assume it wouldn't be all that much, but that is just an informed opinion 👍

[@luckyjeff5882]

Can you lose significant amount of fat on a 4 week mini cut with 700 calorie deficit, or is it just going to be water?

[@FlowHighPerformance1]

If you are in a calorie deficit, then by definition you will lose weight (most of which will come from fat)

[@luckyjeff5882]

@@FlowHighPerformance1 Okay. But 4 weeks is a short period, are you still going to lose visible fat on your body you think?

[@FlowHighPerformance1]

Yes, you will

[@nboss968]

Gaintaining > bulk and cut unless you are a competitive bodybuilder or athlete

[@FlowHighPerformance1]

Pretty much sums it up 👍

[@srxovmail]

Surprisingly high quality video, bravo!