Man, do I ever get this question a lot.

It’ll usually go something like this…

“Mark, I’m at XX% body fat and XXlbs. I’m not sure whether I should cut or focus more on gains for another while before cutting.”

For me, it’s all about what body fat percentage bracket you are in.

MuscleHack promotes a muscular-but-lean look. It’s about aesthetics as well as being strong. That’s my opinion and my preference.

With that said, being lean is important. So it’s your body fat percentage that is key to whether you should bulk or cut right now.

 

So I’ll now answer your question, diving people into 3 groups:

(1) At or under 10% body fat (17% for women)

(2) Between 11% and 15% (18% to 22% for women)

(3) Over 15% (22% for women)

 

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You Are 10% Body Fat or Lower (females 17% or lower)

 

You should focus on…Lean Gains Only.

Keep that look. It can be difficult enough to cut to below 10% body fat. Keep it. You’ll look even better as you pack on mass.

How To Do It

 

Despite what anyone says, you don’t need a huge caloric surplus to build muscle. That’s why people get fat on a “bulk”.

You need to eat around 200-300 Calories above maintenance, while getting your daily protein requirement.

 

What You Need

 

(1) Use my free calculator here to figure out your daily calorie and protein needs.

(2) Use my free M.A.N.S. Bodybuilding Diet (carb cycling) or my free G.L.A.D. Bodybuilding Diet. They are equally effective. You pick which one you like based on your preferred food choices. If you like low-carb, go for MANS. If you love carbs, go for GLAD.

(3) Download my hypertrophy/growth routine by inputting your details below and start with my 3-day per week full body routine in the 8-12 rep range. That’s your training covered!

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You Are 11 – 15% Body Fat or Lower (females 18%-22%)

 

You’ve 2 options here. The first….

You should focus on…Lean Gains Only.

But keep this as your priority for only for a maximum of 6 months (2 x THT training cycles). Then cut down to under 10% body fat.

How To Do It

 

Despite what anyone says, you don’t need a huge caloric surplus to build muscle. That’s why people get fat on a “bulk”.

You need to eat around 200-300 Calories above maintenance and get all your daily protein needs.

 

What You Need

 

(1) Use my free calculator here to figure out your daily calorie and protein needs.

(2) Use my free M.A.N.S. Bodybuilding Diet (carb cycling) or my free G.L.A.D. Bodybuilding Diet. They are equally effective. You pick which one you like based on your preferred food choices. If you like low-carb, go for MANS. If you love carbs, go for GLAD.

(3) Download my hypertrophy/growth routine by inputting your details below and start with my 3-day per week full body routine in the 8-12 rep range. That’s your training covered!

 

 

 

Your second option: cut first…

Cut now to under 10% body fat, then focus on lean gains only by implementing the 3 steps above.

How To Do It

 

Without a shadow of a doubt, a reduced-carb, reduced-calorie diet coupled with weight training is the single best way to remove body fat. Remember, we are not talking about “weight loss”. We are talking about body composition. We want to keep our lean mass and lose fat mass only.

Science has proven that a combo of diet & weight training is the single best way to lose fat Click To Tweet

 

TSPAsmallForJnRpage

So if you want to cut now I highly recommend you get my Total Six Pack Abs program, which takes all of this into account. With your calories, macros, and training all dialed in 100% correctly, it’s simply a matter of time.

Please note that T.S.P.A. has its own hypertrophy-style training. You will not stop making gains in the gym just because you are cutting.

I have so much confidence in this product that TSPA comes with a 100% no-quibble money-back guarantee. You get your six-pack or you get your money back.

 

 

You Are Over 15% Body Fat (females over 22%)

 

 

Simple: You should focus on…Cutting.

If you let your fat levels increase further, it’s just going to make it that much harder and longer to get rid of it in the future. Do it now!

If you took a wrong turn when driving somewhere, you’ll know that the longer it took you to realise your mistake, the worse the problem became. It’s the same principle. Cut now, or just make life so much harder sometime down the line.

 

How To Do It

At the risk of repeating myself, the best way is with a reduced-carb, reduced-calorie diet coupled with weight training. We do not necessarily want “weight loss”, but a positive change in our body composition. We want to keep our lean mass and lose fat mass only.

My Total Six Pack Abs program takes all of this into account and works out the correct calories and macros based on your individual stats.

 

 

JnRAnother Option: Body Recomposition

You could do a “recomp” cycle.

A recomp or recomposition cycle is where you both lose fat and build muscle over the same period of time.

In doing this, you have to settle for a slower rate of fat loss to make it work. But it can absolutely be done. I cracked the “build and burn” code in 2012 and packaged it up in my Jacked ‘N’ Ripped program. At present, I am taking new clients on for this program…but only for another 24 hours [as of Nov 4th 2015]. Get details here.

 

 

If you have any questions about your training, get in touch with me below.

And also add me on social media here…

Facebook | Twitter | Instagram | Google+

 

JUST NEED TO START BUILDING MUSCLE?

 

Everything you need to start packing on muscle fast is taken care of in my powerful and FREE THT training.

Whether you need to know how many sets to do, how often to train a body, the best exercises to use, it’s all covered here!

You can download the full and free THT training program right now and start packing on mass like these guys did. You don’t have to go to your email to confirm anything. Once you click the button, you’ll be taken straight to the download page 😀 I operate a ‘Strictly Zero Spam‘ policy.
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Train With Intensity!

Mark

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Cool! You are going to love your fast gains on THT :)

Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT).

Cool! Click here to take you to the download page. (or check your email for the download link)

Cool! You are going to love your fast gains on THT :)

Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT)

Cool! Click here to take you to the download page. (or check your email for the download link)

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