5 Common Struggles with Cutting & Bulking (And How to Fix Them) | Mind Pump 2382

[@maxhim1342]

I made all of the mistakes you talk about on these podcasts for years. I finally decided to start getting fit about a year and a half ago. Took me 1 year to lose 20 lbs and then I heard Sal on another podcast. Started listening and in the last 6 months, I lost 40 additional lbs and gained a ton of muscle while increasing calories. You guys are my new gurus. Been listening every day and look forward to each new podcast! Thank you!

[@installinggames5135]

Good job. Hasn't been working for me unfortunately.

[@carolannN9712]

As a recovered disordered eater, and a newbie to strength training, finding faith in the bulk and letting go of the number on the scale was terrifying and took several attempts to embrace. I overcame some rough subconscious beliefs about myself and am the healthiest and strongest I've ever been because of your messaging.
Thank you, thank you, Thank you!

[@theaddictandthenormie8060]

As a 47yr women who would like to lose 30-35 lbs it’s hard to hear eat a surplus of calories to put muscle on when you’ve been so used to cutting calories to lose weight. I’m trusting you guys and am giving it a go. I’ve upped my protein. I also got MAPS Anabolic and I’m in week 2. I’m not even going to step on the scale ha ha.

[@bonniephillips5933]

I'm terrified of the feeling of getting bigger. As someone who battles with disordered eating and grew up in the era of skinnier is always better, feeling overfull and bigger literally sends me into high stress & anxiety mode. Even when I know better. I'm trying, but still struggling. Thanks for keeping on reinforcing the correct information. I need it! Stay strong! 💪

[@carolannN9712]

@bonniephillips5933 right there with you lady! For me, the stress and worry that came with bulking probably jacked my cortisol and caused me to store more belly fat, which totally defeated the purpose. It took me a few failed attempts before I got my mental and emotional commitment to align with what I was telling my body to do. This is the hardest part of the process, not the nutriton or tracking or lifting. Big hugs to you!

[@winstonsmith11]

Give it time. I felt the same way for a while, but now I'm very happy on a higher calorie diet. Just make sure that you increase verrrrry slowwwwwly. Just add 100-200 calories every 3-4 weeks. Going faster than that doesn't allow the metabolism to adapt quickly enough, and makes you feel like sh*t.

[@mihapirnar8915]

I remember when you had during one episode one live caller who had a question about that topic "How do you feel during a cutting phase?". And then Adam said to Doug to note that so you will do this episode. And there it is. Thank you guys.

[@ryano5017]

I'm sure that you have an episode on this, but after this one what I would like to hear next is how to plan out a series of bulks and cuts to get to a desired physique in nine to 12 months.
I started trying to lose fat last year and found the podcast a few months in. Coincidentally I was able to get myself in some of the best shape I've been in in over a decade just before a vacation last March. Since then I have been adrift, and have gained some of the fat back.
Next year is a big year for my wife and I. We will have at least one big trip if not two, and I would like to start working now to be an even better shape. I understand that now is the time to get started if I want to get where I'd like to be without having to do something drastic last second in nine or 12 months. Thanks for all the help. It's been a life changer.

[@elenalynnarroyo]

Wish I’d met you guys when I was 18, before making all of these fitness mistakes! But I’m thankful to have found you at 41 years old! It’s never too late to make changes!

[@fatimacervantes3790]

I feel the same way! Now imagine how good 50 years will now look on you, had you not found them Now! ☺️

[@ShaunaLivers-ro7cj]

As always, you guys help keep me from feeling helpless when I feel like I may not be doing this whole thing right or I feel like its going slow. Your videos remind me it takes time and they also keep me in check when I am slacking. Thank you for your videos!

[@leannegorman402]

I've just come across you guys in the last few weeks and your content is amazing!! I've only ever done cardio for as long as I can remember as I thought that was the magic pill to feeling and looking better. I never really felt 100% even though I lost weight. I've implemented a routine from your advice and feel like a new woman already in such a short time. Even my menopause symptons and hip arthritis are almost non existent! Bingeing (your content) has never felt sooo good!! Much love ❤

[@Sweet_T316]

I start my day with a great episode of Mind Pump, a great workout using maps anabolic, and it just sets the tone for the day! I am happier and more productive! Thank you, Mind Pump, for everything!

[@Simplyfitalex]

I’ve been losing weight for almost 3 years now and I must say I really needed to hear this. I just recently gained some weight on my own and I was only able to do that for about four weeks because I started feeling so fat, but now weight loss is happening easier than before and I feel a lot better! Next time I will intentionally gain for longer but I’m still afraid of ballooning up! I’ll just watch this again and do some breathing exercises😂

[@johnhawthorne6763]

Career endurance athlete (cycling) here, and career yo-yo dieter (on-season vs off-season). At 6'1", I've bounced between 165 on and a fatty 265 off. Now that I'm older and not chasing numbers, I'm finally ready to stay trim and actually do a bulk/cut style. You guys have definitely been a primary source of motivation for me to get it right, and my frame is finally starting to show it. Thank you for all of the information you put out there!

[@digitalstrategylab4204]

Timing of this topic is perfect. Thought about this earlier today. Glad that I listen to you guys daily.

[@NatAlie-nc9vm]

So many of these hit home for me. I’m in the middle of my first cut now, after bulking for the last 6 months. I’m still feeling good and strong… all of your content is helping me feel in control and like I can do this! Thank you, I never would have even tried without all the information you guys post.

[@fadeelahk]

The topic I didn't know I needed..😅 As an endurance runner turned Muscle Mommy trying to lose the extra PP kgs I definitely struggle with the bulking aspect of my weight loss process. It's like 2 steps backwards in order to take 10 steps forward, but it's painful at the time. Just have to keep reminding myself that it's a marathon not a sprint. 💪🏼

[@kenshoenso3038]

FINALLY! The episode I always needed. Currently on week 8 of my first ever cut. The mental game is definitely the hardest part.

[@armandor4256]

This episode was on repeat! Notes are crazy I’ve been in a plateau for a while and I’m glad MP dropped another related cut/bulk metabolism video, too much activity and in a calorie deficit is a routine that gets played out after your body adapts

[@zengarden-cm9bf]

standing at 5'6" and 165 pounds, I'm all in on the battle against overcorrection and impatience. Your advice on balancing workouts and diet is exactly what I need to break through my plateau

[@K9Innovation]

As a new person to strength training and Mind Pump - this episode was very helpful. Even though I understand what you say, it still is so hard to have the mindset to add more calories in fear of gaining fat weight but I realize that I need to do this to build muscles. I'm glad you explain things so well 😊 (for non gym rats lol). I appreciate Mind Pump!

[@gratefuldrake1115]

This was so helpful. Hearing you guys describe how it’s SUPPOSED to feel during a bulk was a key moment for me. I gotta just keep up with the consistency and trust the process.

[@shaneanthony07]

Best video yet. I've been teaching and training my girlfriend for the last few years, and I've had a hard time explaining why bulking can be good. Showing her this video really helped open her eyes and trust the "bulk". Thank you guys!

[@DOMAdams-g8b]

Not for women, want them skinny.

[@samanthagravelle370]

Thank you so much for all your content. It has changed my life!

[@lawrenceberny4490]

Great podcast what is the minimum time required for a cut or bulk phase. If a just person wanted to speed up their metabolism or vice versa

[@tawaunlucas3270]

Love all these! I would say I do not like to say the scale is “lying” because the scale is objective . I think what I try to remind them is that the INTERPRETATION of what the scale says could be various things.

[@Nghmnghjfg]

You guys put together great workouts. Very helpful for my goals

[@computergeek3407]

I needed this EPISODE! I go thru these struggles often.

[@NICKALVES-d6u]

best fitness info on the internet. period. end of story

[@josephregel1]

Great show. All your real life examples really drive your points home.

[@rossfarmer2472]

Great stuff. Struggle with the cuts, trying to stay as big, definitely a tough mental game.

[@nightlegionband3785]

Best episode for me - great guys thanks very much. The mental game is such a huge part of it. Dropped 60 pounds - I connect with the "small" comment. Appreciate this.

[@Scotch_rocks79]

Look forward to every episode! 😎💪🏼

[@360FreshHypnosis]

I'm definitely in the camp of dieting all the time and now trying to build muscle and I know I'm gaining muscle but feeling fat. It's for sure a mind F.

[@jtbatista]

🔥 🔥 👏 guys droppimg gems 💎!!!

[@ravenabagat6542]

Very educational topic and useful in a daily and sustainable lifestyle. A lot of mistakes has been corrected. Thank you for this podcast

[@liznaallday]

Thanks for all the wisdom guys!

[@blakewallace1270]

Needed this. Starting my cut this week. Been like Justin lately.. And it was great!!

[@martaweirich5255]

Doing a bulk right now while working aesthetics and I feel great!!❤❤

[@Cichlid_Dynamics]

Thanks, fellas. Your information has been very helpful in my fitness journey.

[@jadebates9990]

Hello from Australia 🇦🇺 Love the show

[@Grumpyoldman666]

I just finished up a 51 year bulk last year

[@sadprice410]

Great episode guys.

[@buffNelly1989]

This is why I don’t weight myself, i have lost 112lbs. Went on a cut to drop the last few pounds I wanted to get to my goal. Got there. Went back on a bulk and the scale shot up 3lbs in 10 days. So now I revert back to how do I feel and look. It’s definitely a struggle feeling bigger on a bulk. Especially those days of need LMNT 😂

[@julieryan4812]

I'm that yo yo dieter mixing it with lots of cardio, occasionally strength training but convinced running was the way to go, reducing calories and never getting the body I craved.
I started listening to MindPump 6 months ago, started to follow your training method but still struggle mentally with the bulk process although I can feel the changes. I also feel so full that I struggle to eat lunch if I have a high protein breakfast. My husband on the other hand has always been lean,eats what he wants and never gets fat and hates the gym (racquet sports for him) . I have encouraged him to join me in MAPS 15, one phase in and he's eating more as he's 'starving' , no weight gain and actually is starting to feel the benefits .This episode is starting to convince me that the feeling of fullness at this stage is ok. I know I'm leaner in places as I can feel it but please tell me how I can stop my breasts getting bigger, is this normal? as this is something I definitely don't want.
By the way my husband is 63 and never strength trained, I'm 62 and still hopeful that I will get the formula right. Thank you for your very clear guidance.

[@Vickyvee156]

I have been on both sides multiple times, until now since I told myself that I exercise and eat healthy so I can improve my health.😊

[@kimberlyrainbow9432]

I needed this episode today. At 56 and eating to be thinner for 30 years off and on, I decided to bulk 4 months ago. I've put on 4 pounds, and it is totally messing with my head.

[@YukiLovato]

Another great episode!

[@Jodor--]

When I went from 367 down to 139 I spent a year trying to maintain. I joined a gym because I was told to gain weight due to running into issues. End of the year 1 I got to hovering around 147 but after 3-4 months I started losing strength. I then decided to go on a bulk at the end of the year planned for 6 months at 0.5 to get to 160. Took 9 months, but I didn't really get any strength gains in till around 157 that's when I got back to my lifts before I started losing strength. Been gaining strength most weeks I'm now 162-163 the second I plateau I'm going to go on a cut

[@MarwaRakha]

What a topic! Great choice! I am seeking the goldilocks spot ... I watched that episode and it spoke to me.

[@BerarEmanuel]

Going through a cut right now, thanks for the tips! 💪

[@ablaman]

Hardest park of the bulk is the softening of the midsection.

[@Camposchris727]

Was a big over correcter before I started listening to yall, now I know it’s not the end of the world if I get one reading I don’t like

[@cesarolivero6137]

Que tema tan importante. Verdaderamente hay que trabajar la mente para poder manejar una subida o bajada de peso. En mi caso aumentar de peso me pone ansioso. Gracias por las excelentes recomendaciones

[@davideporco6558]

How do you know how long to go a bulk for. I’m literally that guy who’s lost a bunch of weight. Used to be 278 at my heaviest. Have gotten myself down to between 210-220 and haven’t been able to get myself lower. Workout 4x a week. And just keep plateauing. And dropping my calories doesn’t seem to do anything anymore.

[@Biquis1]

Sal mentioned that sometimes it's better to do a bulk in order to get to a place where there is enough maintenance calories to do a cut from. For women, what is considered low maintenance calories?

[@MindPumpShow]

Its individual to each person. The amount of calories you currently consume on a daily will give you an idea of your maintenance calories as it is the average amount of calories you eat day to day. So if you current calorie count is 1500 Calories a day it would be ideal to increase your calories until you are eating about 2000 calories a day, which will adapt your metabolism to use to being fed. So when you decide to cut 200 calories you are still sitting at a healthy 1800 calorie maintenance. (Again these are generic numbers used to illustrate the point)

[@barrettergle6298]

I’ve been curious about MAPS Split. Are there any videos showing some of the exercises?

[@MindPumpShow]

@barrettergle6298 Winner! Please email: [e-mail] with a screenshot of your youtube username, winning episode number, and the email address you would like the program under and we will get you hooked up!

[@barrettergle6298]

@@MindPumpShow Awesome! Thank you so much.

[@JasonBuckman]

You don't need to be in a calorie surplus to gain muscle. You need protein to gain muscle. You can be in a calorie deficit with sufficient protein, gain muscle and lose bodyfat at the same time.

[@installinggames5135]

You are correct, moreso applies to newbie gains. It becomes harder to do that as you progress. On a cut, if you lose fat and maintain muscle, you lean mass increases percentage wise to total weight, giving the appearance of muscle gain.

[@JasonBuckman]

@@installinggames5135
Muscle gain requires energy to do the exercise and a positive nitrogen balance, not a calorie surplus. If you have bodyfat to burn, that can provide you the energy.
If you don't have the bodyfat to burn, being in a calorie deficit will burn the protien you eat or your muscle.

[@jc0609]

How long have you been training?

[@outpost31737]

You can build muscle during a deficit. I've done it over the years.

[@treysledge2885]

I have the hardest time eating my protein. I can just go without eating. Drives me crazy.

[@sethmendez5829]

Im so early I can still see the bots

[@philipjohnsonazs3155]

How do I measure body fat every week?

[@ambercollinsfitness]

Freaking early to this one!!

[@leelaa219]

I'm so scared to up my calories... Like whenever I'm out with friends or eating out I know it was above maintenance so I try to cut the following days. I'm scared that if I pack on another 200 kcal daily I'm gonna get fat.
Could the occasional restaurant meals be my surplus? Like I'd try to eat at maintenance every day and then have one or two restaurant-meals per week and count this as my surplus. Would this be a good strategy?

[@lcon1364]

I am currently at 16% body fat, and I want to reduce it to 15% or less in the next two months. Should I go into a cut to focus on fat loss or a lean bulk to build muscle? I have been consistent with strength training (4-5x per week), maintaining a balanced diet of whole, unprocessed foods and prioritizing protein, doing 10K steps of cardio daily, and trying to get 7-8 hours of sleep every night. Any feedback would be greatly appreciated! Thanks!! My current maintenance calories are 2,432. I'm a 5'7 male, currently weighing 152.6 lbs, 37 years old.

[@user-dc3zp3kf8m]

I would definitely say choose do you want to cut or bulk if getting leaner is your goal I would say stay in a deficit and retain as much muscle possible

[@stinkyham9050]

I have such a difficult time with bulking. I've been attempting to build muscle for the last year while bulking. All the extra calories just go to building fat in my belly. I think I'm doing everything correctly. I've been tracking calories and macros for over a year. I hit my protein everyday. My calories are about 300 to 400 above maintenance. I lift weights appropriately. It's so frustrating to just watch myself get fatter.

[@Fire91ful]

That's a big surplus. You should only gain 10 lbs in about 6 months

[@stinkyham9050]

​@@Fire91fulthat's about what I did gain. 20lbs in the last year. These guys are always saying about 500 calories above maintenance is good. I'm not sure why I just can't grow muscle.

[@drip369]

I don't do either. Maintenance+growth lol my warrior build is a byproduct of my lifestyle. I am not concerned with bodybuilding and the mental health issues that can come with it, especially doing the whole bulking cutting junk
You're right; folks obsess over numbers and overcorrect. Perception&performance > aesthetics. Aesthetics comes with the space. Quit obsessing, folks!

[@installinggames5135]

I gotta adopt that mindset

[@drip369]

@@installinggames5135 well the same mindset would go towards defining confidence, not in the relying on feeling good because you look good, but the confidence of knowing who you are what you are capable of what you have done and what you want to do. That gives you the perception of confidence to yourself as well as others.
Even though I do have a pleasing physique, it's not my focus. I would rather wake up feeling ready to go and get at it than spending the day worrying about my calories in / calories out, as well as what my program is doing for me etc etc

[@installinggames5135]

​@drip369 I'm in a tricky spot. Wanna loose fat & weight, but don't quite feel like I'm eating enough to gain muscle and speed up that Metabo.
I haven't tracked calories but I would estimate (because I've done it before) that I am at around 2500 cal. Weight hasn't budged for a couple of months. So whatever I am at calorie wise is maintenance. Weight train 2 to 3 full body per week, daily step avg 8500 and 1 to 2 zone 2 cardio.

[@drip369]

@@installinggames5135 I would say spend a week or two continuing doing what you're doing on one of those training days, and on the other two do more of maintenance work. See if your muscles can eat up a little bit more of the nutrients for the mild recovery while maintaining your nervous system activity. Remember all of our training is a skill so keep the skill, keep the drive, and let this mild reduction give you more energy to build

[@IMPALASATL]

I been cutting for over a year, but still at around 24% body. Can I go in a bulk for about 4 weeks and still get lean b4 cutting again? Trying to get under 20% body fat

[@SalvadorAndradeHN]

I can’t seem to get in a surplus, my job is physical and I go to the gym after, I’m burning 3,000-3500 calories daily, I end up with a 800+ deficit.

[@Yut-vs7zg]

Drink milk n add oil to your foods easy calories

[@jasonthompson6267]

I find it so hard to "bulk" without gaining too much fat. seems like i gain 1lb of fat, for every pound of muscle. 😤

[@Yut-vs7zg]

That’s actually a really good ratio lol

[@leeretaschen231]

I don’t call it bulking and cutting. I call it building and cutting.

[@doncharles619able]

Agree to disagree good scale n weight scale is everything even when bulking or cutting im shock to hear this lol. Started lifting April 2023 was at 167 all yr Jan 2024 got to 144 today 168 all thanks to my scale 😊

[@doncharles619able]

Oh body fat percentage haven’t changed much I’m 15-20% body fat the whole time .

[@doncharles619able]

I meant I started at 144 n in Jan I got to 167 my bad

[@doncharles619able]

I meant I started 144april n following Jan 167

[@debbiethomason7150]

Giveaway 🎉💪🏼💪🏼

[@jamiepatton9334]

I "feel fat" and it does feel scary. Creatine and excess calories made me pack on a ton of strength and muscle but I do look thick. My husband says it's a good thick... I'm thick like peanut butter, not fat 😂

[@jeffsim4191]

I like these guys....but it is objectively false that you need a calorie surplus to build muscle

[@mohammed96011]

Just eat what you like in moderation and train hard. Simple

[@2ndstreetmarvel]

💪🏿💪🏿

[@Fire91ful]

I would be careful calling anything MAPS .

[@michelle4688]

Being hungry SUUUUUCKS.

[@fortunatelebelo259]

😂