Step 3: Start Cutting To Get That “Ripped” Lookĭuring the cutting phase, you are reducing your calorie intake anywhere from 500-1,000 from your bulking phase. Your bulking phase will last from 2-3 months depending on how hard of a gainer you are. This should give you a pretty good idea on what to eat and how much to eat for your bulk phase. Carbohydrates should be over 2 grams per lb you weigh, and healthy fat intake around 1 gram per lb. Of course protein is vital for maximum muscle growth, so make sure you are consuming at least 1.2 grams of protein for every lb you weigh. This means that you will be consuming lots of chicken, lean grass fed beef, eggs, fish, black beans, whole grain pasta, lentils, quinoa, brown rice, almonds, peanuts, fruits, vegetables, olive oil, flaxseed oil, peanut butter, almond butter and cashew butter just to name a few of the best choices. Make sure that the majority of your calories are coming from high protein, healthy fat, and complex carbohydrate food choices. Eating 5,000 calories of pizza and French fries does not have the same effect as 5,000 calories of chicken breasts, whole grain pasta and healthy nuts. Yes you are eating more calories but those calories need to be from quality, nutrient dense muscle building foods. Now just because you are bulking does not mean that you are eating everything in sight. Nobody gains 5 lbs of muscle per week so this is a huge indication that you need to cut your calories back. Gaining 4-5 lbs a week? You are gaining too much body fat. Not gaining any weight at all? You need to up your calorie intake. If you are steadily gaining 1-2 lbs a week during your bulk this means that you hit the sweet spot. How do you know if you are eating too less or too little? Weigh yourself once every 7 days in the morning before you drink water or eat. So how do you go about bulking and cutting? Bulking should mean that you are increasing your calories anywhere from 500-1,000 extra calories per day depending on your metabolism and body type. Step 2: Start Bulking Up And Putting More Muscle Mass On Your Body So the first major rule of thumb is if you are looking for a visually aesthetic and lean physique, don’t bulk and cut until you are near 10 percent body fat. Since ectomorphs naturally lose body fat faster than other body types, a 2-month bulk followed by a 4 week cut will make for stunning results. Most naturally skinny guys are hard gainers meaning that to really maximize muscle growth they need a 2-3 month period of bulking. The ideal candidates for a bulk and cut cycle are ectomorphs, or the naturally skinny guys. Many guys think they possess more lean muscle mass than they really do. You see the problem with bulking and cutting if you have too much body fat? You have to get sort of lean to see what you are working with. If you are at 15-20 percent body fat, a 2 month bulk will likely push you over 20 percent body fat, meaning that it will literally take 6-8 months to trim down and see muscle definition again. You don’t have to look super shredded, but at least some abdominal definition. How do you know if you are around 10 percent body fat? You should start to see some visual abs if you are around 10 percent body fat. (But if you’re on this website then I’m assuming you’re a naturally skinny guy, or a hardgainer, in which case you’re a perfect candidate, so keep reading!) If you are an endomorph and naturally store body fat easily, I don’t recommend bulking and cutting unless you are currently at around 10 percent body fat.
You have to really consider where you are at currently with your physique and what your body type is to consider if bulking and cutting is right for you. Should you even be bulking and cutting in the first place? Step 1: Determine If You’re At An Acceptable Body Fat Level To Start Bulking
You have to first consider what is your end goal and when do you want to achieve it by? The other thing to consider is even more important.
#Bulking and cutting exercise science how to#
This theory is what could be referred to as “bro science” and if you want serious results you need to learn the details of how to properly bulk and cut for maximum muscle growth, and then maximum fat loss.
Even more importantly, is bulking and cutting even a good strategy for your body type?īulking and cutting to most people means that when you are bulking you are pretty much eating everything in sight, and when you are cutting you are drastically restricting your calories. The fact is that if you bulk and cut properly you can see impressive results, but few people do it properly. Bulking and cutting is a popular term in the bodybuilding world.
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