The Ultimate Guide to Controlling Body Fat in the Off Season

I’m starting this thread because I’m tired of seeing lads 'dream bulk' until they lose their abs and their health markers go south. The goal of an off-season is to grow muscle, not see how much cheesecake you can fit in. What are your go-to strategies for keeping the body fat in check while still eating enough to actually gain size?

Proper topic, Dave. I’ve found that keeping 'Step Count' as a non-negotiable is the easiest way. I stay at 10k steps even when I’m deep in a surplus; it keeps the metabolic rate just high enough that I don't turn into a total spud.

Steps are key, but I think the biggest mistake is the surplus size. You only need about 200-300 calories over maintenance to build muscle. Most guys in my gym think they need a 1000 calorie surplus and then wonder why they have a spare tire by Christmas.

I disagree slightly on the 200 calorie thing. If you’re a hard gainer in the Midwest cold, you need fuel to move heavy weight. I usually push for a 500 calorie surplus but I incorporate 'Mini-Cuts' every 8-12 weeks to shave off the fluff.

Mini-cuts are a lifesaver! I just finished a 3-week aggressive deficit after a long push. It brought my sensitivity back and I feel much less 'heavy' in my daily life. Do you guys use a specific body fat percentage as a trigger to stop the bulk?

I usually stop when I lose my top two abs in the morning light. Up here in Canada, it's easy to hide under a hoodie for 6 months, but that's a trap. If I can't see some definition, the insulin sensitivity is probably trash.

That 'hoodie trap' is real. I try to cap my off-season at 15% for men. Anything past that and the P-ratio starts working against you—you’re just gaining fat at a faster rate than muscle.

15% is a bit low for a true off-season for some, isn't it? I think 18% is more realistic if you're trying to move some proper weight in the squat rack. As long as the waist measurement hasn't blown out by more than 2 or 3 inches.

Waist measurement is the most honest metric we have. Scales lie, but the belt doesn't. If I’m up 10lbs but my waist is the same, that’s a win. If the waist goes up an inch in two weeks, the calories are too high.

What about cardio? I keep two LISS sessions a week just for heart health. Does anyone do HIIT in the off-season or is that too much for recovery?

HIIT is a bit much for me when I’m pushing heavy loads. I stick to an incline walk on the treadmill. It’s boring as hell, but it doesn't mess with my leg recovery for the next day.

I’m with Mike. Incline walking at a 3.0 speed and 8.0-10.0 incline is the gold standard. Keeps the engine running without the impact of running.

Does anyone use fasted cardio in the off-season? I know it's a prep thing, but I feel like it keeps my digestion better in the morning before I start shovelling in the rice.

I think fasted cardio in the off-season is a bit overkill, mate. Better to have a small meal and actually have the energy to push the intensity of the walk. But if it helps your stomach, go for it.

Biggest fat control tip: 80/20 rule for food. 80% clean, single-ingredient foods. The other 20% can be 'fun' stuff. If you try to bulk on pizza and burgers, you're going to look like a bag of milk in a month.

'Bag of milk' lol! But it's true. The inflammatory response from junk food makes you hold so much water you can't even tell what's fat and what's just bloat.

I find that high fats are what kill my off-season. If I keep fats around 0.5g per pound of bodyweight and push the carbs, I stay much leaner than if I’m eating ribeyes and whole eggs every day.

Agreed. Carbs are anabolic and hard to store as fat compared to dietary fat. I keep my fats just high enough for hormone health and then let the cream of rice do the heavy lifting.

Is anyone using Berberine or other GDA's with their high carb meals? I’ve heard they can help with the glucose disposal so you don't spill over as easily.

I use Berberine before my largest carb meal of the day. It’s not a magic pill, but I definitely notice less of a 'food coma' after 150g of carbs. Keep an eye on your blood sugar though.