[Adrian Simbana]

But if my goal is just to grow not compete is it nessecary to cut then isnt it better to mini cut, so lets say im 10% bf and then bulk up to 15 – 17% then mini cut back and repeat

[Adrian Simbana]

Will also add that if you start “just now” following a diet and you are very new to this; you will probably don’t need any cheat/free meal. It’s gonna be pointless; but majority of coachs give still once a week for a “transitional mindset purposes” not too be too hard with new future athletes

, ive been cutting since summer but i really dont like it, i see many bodybuilder do it but on a cut mby once a week but i just feel it makes it harder to stay on the deficit and u gonna wake up next day much more watery and yes, but in the offseason i see bodybuilders eat thons off cheat meals and get very fluffy, i just watched a video of sasan and he likes the more dirty bulk more than clean and he said if i remember right u should get a softer and lose ur abs to really grow those muscles but then someone says something else so i get so confused

[Adrian Simbana]

Hello mate
Well I am agree with Meg here
Growth season / off season (first things first) you will be a tad out of shape
Still look decent but abs are a nice dream, but as much as you are a man, you will store a tad of softness in belly and lower back
And for woman it’s the same, hips and glutes a little soft and sometimes belly too.
Seeing your abs would mean you are def lean. And so on too lean for a growth.
Us / pro bodybuilders, we always look decent in off but not much abs though
Soft abs when you stretch the skin yes 😂
Simple : slow reverse; increase kcals by 300 in average, see how the shape reacts, do checkins, take your weight, and when the weight is reaching a plateau, increase again
I would also make sure to reduce cardio and steps slowly too
And don’t binge in free meals or choose raw food/quality foods
And stick to your diet even in off

so i shouldnt be conserned abt how much but ofc not too fat, but i listen to john meadows take on a offseason and how to approach, so he said if u get into a lean bf% around 8 – 12% and then bulk ur way up to around 15 – 17% then mini cut back to the ideal state 8 – 12% and then repeat

[Adrian Simbana]

I agree with all of th comments above. To add to this once you finish your cut, pop back in here with your picture updates / what food you are eating. We can then take a look at your food sources / set up and give you some direction on where to go with calories

Fully agree with Marc
You can request our help here regarding everything !
This forum is here to help you, and giving you a second eye and objective point of view[/quote] thank you!!

[Adrian Simbana]

thank you i will do that

[Adrian Simbana]

I wouldn’t cut by 50% at the beginning. Gradually decrease your calories and/or increase output and monitor your scale weight and look to see a steady drop in bodyfat.

Once the cut is done, increase calories and/or reduce output to see you back into a slight surplus, then gradually increase your calories, monitor your scale weight, look and performance to see a slow and steady gain.

How much should I reduce at a time

[Adrian Simbana]

Hey my knee pain went away, but ive been cutting since june, and my goal is to get to around 8 – 10 % bf and then start my offseason, but i increased my steps to 12k so i burn some extra and mby i dont have to reduce my caloriers, but do u think 10k steps is enough, and i havent had a deload in a while just becuse i feel great and dont feel the need for it, been in the gym for 3 years