and have gained 10 pounds in that time, most of which is muscle and water, with a small amount of fat gain to go with it. I'm planning a nice slow cut for summer (going to Hawaii in late June) starting in a few weeks. My question is, what is the common practice for going from bulking into a cut? I know you shouldn't just jump from 4000 cals/day to 2500 cals/day, so what is the correct steps to take from here to avoid losing that hard earned muscle? BTW I'm 6'1 186 BF% is 12-13.
Thanks!

I think a reasonable approach would be to reduce your calories by 200-300 for about 2 weeks at a time to let your body to adjust.

. My question is, what is the common practice for going from bulking into a cut? I know you shouldn't just jump from 4000 cals/day to 2500 cals/day, so what is the correct steps to take from here to avoid losing that hard earned muscle?
Why not? Jump right in to it. If you have an effective weight training program going, you will keep muscle while losing fat. Get it over with.

If you want you can stair step down say 400 calories a week to get there. But a quick slide shouldn't hurt physically, but it might shock you mentally and you might feel deprived. So your choice.

Why not? Jump right in to it. If you have an effective weight training program going, you will keep muscle while losing fat. Get it over with.

If you want you can stair step down say 400 calories a week to get there. But a quick slide shouldn't hurt physically, but it might shock you mentally and you might feel deprived. So your choice.I'd probably get to work right away, too. I know I always have and maintaining strength while dieting is about the only thing I've ever been able to do well with bodybuilding.

Cut the cal, hit the cardio and weights, and get hungry and watch that scale reward ya !

It depends on who you ask. I for one prefer a slow decrease over a couple of weeks. John for example likes to jump right in (perhaps after a week off from what I've seen).

It's up to you.

It depends on who you ask. I for one prefer a slow decrease over a couple of weeks. John for example likes to jump right in (perhaps after a week off from what I've seen).

I think we should all take a week's break every 10-12 weeks. Wherever you think you need it or not. Just relax.

I think we should all take a week's break every 10-12 weeks. Wherever you think you need it or not. Just relax.

I am curious what exactly you mean by "break" ? Do you eat at maintenance but continue to track calories, or do you just try and eat relatively healthy but loosen up on the tracking? Do you allow yourself a few small cheats? Do you not work out at all, or do you just chill out on it a bit?

RTE: I agree.

I am curious what exactly you mean by "break" ? Do you eat at maintenance but continue to track calories, or do you just try and eat relatively healthy but loosen up on the tracking? Do you allow yourself a few small cheats? Do you not work out at all, or do you just chill out on it a bit?
Again, depends on who you ask. If I take a week off I do no calorie/gram counting. I cheat a few times but I don't go crazy. I do no weightlifting or cardio. I still walk the dog though.

Personally, if your job is sitting at a desk or very light work i don't see the need to take a break from training very often but deloading is a very good idea.

I think you could drop the calories a good amount (500 first week, 500 second week or third week). If you do, I'd primarily drop them from carbs first.

You'll drop some waterweight, maintain the muscle, and still feel pretty full.

Personally, if your job is sitting at a desk or very light work i don't see the need to take a break from training very often but deloading is a very good idea.
I respectfully disagree. I work at a desk and find that a week off is VERY beneficial. It's so important that I consider it part of the plan, not part of just being happy. I look at it just like I do diet or training, it's just another important piece of the puzzle that, for me, is necessary for muscle gain or fat loss.

I respectfully disagree. I work at a desk and find that a week off is VERY beneficial. It's so important that I consider it part of the plan, not part of just being happy. I look at it just like I do diet or training, it's just another important piece of the puzzle that, for me, is necessary for muscle gain or fat loss.

Well its doesn't seem to be working. :D I guess its an individual thing - if i was using alot of maximal strength methods for awhile i would most likely want a break just for my joints and tendons alone.

Your also more advanced then most here, me included, in which i'm under the impression clean breaks are important due to the fact advanced trainees usually have very good relative strength.

Back to the topic here...Jump right into it. Keep the weights going and add your cardio too and you'll be ready before June.

Peace

I respectfully disagree. I work at a desk and find that a week off is VERY beneficial. It's so important that I consider it part of the plan, not part of just being happy. I look at it just like I do diet or training, it's just another important piece of the puzzle that, for me, is necessary for muscle gain or fat loss.

I agree with 1FastGTX even though I'm a Porsche guy. I work at a desk a week off is something that I need for a complete body recovery. It is almost therapy, mentaly and physically.