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» cut–bulk phases are typically best kept in the 10–20% body fat range (add 8% for women). » bulking phases are best capped at 20% because past this point, the risk to health increases and i’d advise not bulking if you estimate yourself to be 16% body fat or above. Higher body fat might affect muscle protein synthesis. A high level of body fat (anything above 20% for men), along with poor insulin sensitivity seems to cause muscle breakdown. So if you have a high amount of body fat currently, your focus should be on losing the fat first before you even think about bulking up. So, for example, if a person can only gain x lbs of muscle mass per month and they end up gaining 5 lbs more than x, you can bet that those 5 extra pounds are going to be body fat. The goal for competitive bodybuilders is to increase muscle mass in the bulking phase and reduce body fat in the cutting phase. If you need to bulk up while not gaining fat then i recommend you avoid the typical bulking and cutting phase. Smart weight gain is all about building lean muscle, not muscle and fat. Bulking up the smart way. To build a muscular and solid physique you do need to bulk up every now and then. But it doesn’t end there. You can start bulking when you hit a certain body fat percentage or level of leanness, or you can simply start bulking at a certain time of year on a regular basis. My best advice for most people would be to cut until you’re lean enough to have some definition in your midsection, around 10-12% body fat for men and 16-19% for women. As for how long, focus less on time and more on your body fat percentage. Once you reach a body fat percentage of 25-27%, its time to stop bulking and time to start cutting your body fat percentage back down to 20-21%. If you are lean bulking correctly, it can take several months to reach a 5% body fat increase. This is the simplest advice you can use to bulk up fast without getting fat at the same time! i used the same formula when i lived at home with my parents and gained over 50 pounds of muscle mass over the course of a year. Again, bulking from the start is technically not “wrong” and can still lead you to your end goal over time, but in cases where body fat is already decently high, the best course of action for most skinny fat guys would be to focus on fat loss first. How to shred body fat after bulking up. Bulking is a common method of adding muscle mass in bodybuilding. It involves eating a large number of calories and lifting weight in an attempt to build muscle. The offseason bulk-up is almost like a tradition in the bodybuilding community. When the outside temperature begins to drop, avid weightlifters tend to bump up calories, allow more cheat meals, and push/pull heavier iron in an effort to pack on the pounds

 

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