Dear all,
As bulking seems to be on the mind of many of those on the AD, I thought I would throw out a couple of points to consider.
The first has to do with maintaining/improving a certain level of leanness while “bulking.” On the AD, we have two independent sets of mechanics we can manipulate to improve our gains: overall caloric intake and macronutrient balances.
Once you determine your maintenance level caloric intake and develop an understanding of what macro balance works at that level, you can manipulate both to alter your body composition. One thing you NEED to consider is this only works once you’ve fully adapted to the AD lifestyle.
It makes no sense trying to determine a benchmark while your body is making a metabolic shift. Two months on the AD, then do it, your patience will be rewarded.
The second point I wanted to make has to do with energy balance while training to gain. Let’s say that on a given Wednesday you’re training while hypocaloric (caloric deficit), remember that your fat stores are there to support you in those moments. The exception comes if you are engaging in explosive type training that is entirely dependant on glycogen.
The final point has to do with CT’s article on bulking and Dr. D’s 10-15% rule. The truth is that there are only a few folks that actually apply to that protocol. Most people fall into the +15% category and get stuck with any kind of out.
What I believe the best approach is to focus on a modularised approach to body composition where you are constantly shifting your body in and out of different caloric intake patterns. This plays on the observation that the best gains/fat losses come in the first weeks of a program.
How we do this in the case of bulking is increase daily caloric intake over 4-6 weeks while focusing on a hypertrophy program where you are weight-training 4-5 days per week. Cardio is very much optional in this phase.
Once you complete this phase, you move into a strength training and HIIT phase for 3 weeks while gradually reducing calories week by week. You’re in the gym 3-4 days a week because of the increased CNS stress. As fat loss tapers off, you kick back into a new “bulking” phase with a new base level of calories, more muscle and an improved level of leanness.
The better you structure your programs over the longer term, the better your results will be. Patience is important but always set a benchmark, try, observe, reassess and change accordingly. There are loads of little tips you can use along the way and help is always one thread away.
Cheers all and shoot back with any ideas, questions, etc.
Sasha
