Chapter 15 — Fitness & Exercise
Should I bulk or cut first?
If body fat is above 20% (men) or 28% (women), cut first — muscle shows better, insulin sensitivity improves, and future bulks stay leaner. Below that, a lean bulk (200–300 cal surplus) with heavy training builds muscle without much fat.
Follow-up questions
How long should a cut last?
8–16 weeks. Longer risks muscle loss and metabolic slowdown; shorter rarely moves the needle.
How fast to lose fat?
0.5–1% of bodyweight per week. Faster costs muscle.
How much muscle can I gain per year?
Male beginners: up to 10 kg year one. Intermediate: 2–4 kg. Advanced: under 1 kg. Women: roughly half those numbers.
Does bulking mean eating anything?
No — 'dirty bulks' add fat faster than muscle. Track protein (2 g/kg), hit calories with quality food, and lift heavy.
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