Bulking And Cutting: Dreadful Process With Outstanding Results

Bulking And Cutting

When is the right time to lose weight, and what is the appropriate cycle when you want to gain muscle? If you look at it on paper, it can also be confusing for you because there are a lot of ways to do it, but there could be simpler methods on how to do it.
Bulking and Cutting, are the two main cycles when it comes to building muscle and improving physique. They both complement each other regarding reaching your goals for a better and aesthetic body. It takes time to achieve the ideal weight and dropping down to a reasonable body mass.
Just follow the rules, regarding diet, supplement, and workouts to gain muscle



It is the phase where you need to eat a lot and train heavy to build muscle. The positive thing about bulking is it “protects” the muscle from being overused. Why do I say that? All your energy reserves such as your fat and stored carbohydrates are used up so that the muscle doesn’t end up being your body’s fuel.

1.Eat Clean, Not Garbage

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    Even though you are bulking, it doesn't mean that you still have to give in to your food temptations and eat anything you want. It could badly affect your performance when you don't eat the right food. Exclude sugar at all cost, since it will give you a big wall of flab down to your abdominal section.
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    Junk foods are a big no as well. You can eat animal fat or back fat, but only to a certain point. You wouldn't want your cholesterol levels to skyrocket, would you?

2.Lift Heavy For Gains

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    Your workouts have to be composed of compound and heavy movements. Allow your muscles to adapts to stress to become stronger and bigger. When you lift heavy with decent amount of reps, you’re allowing the muscle fibers to expand and increase the density as your workout. That way your muscle is receiving all the nutrients and oxygen that is depleted all throughout. It is just a way of how to build your muscles quicker with heavy weights and few reps.
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    Include deadlifts in your workouts, because they are excellent testosterone boosters. It is important to have your testosterone boosted because it promotes muscle growth.
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    I would say that you go three sets and 6-8 reps per workout. If it is a smaller muscle group, 8 – 10 reps are a good repetition range as well.

3.What To Eat?

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    You can eat anything as long as it is not processed and it is not composed of sugar. Have a normal ratio of 50% carbohydrates, 25% meat, and 25% veggies on your plate. It is like you have clean cheat meals every day. You can even eat hamburgers as longs as the patties are handmade and not factory made.
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    Find great sources of carbs for building muscle, and clean protein that has a lot of calories in it.

4.Turbocharged with Supplements

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    Weight GainersOne serving of weight or mass gainer supplement can sum up to 1000 – 1500 calories per serving. It would also be convenient is especially, if you are always on the go. It also contains decent amount of 24 grams of protein of different kinds.
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    Creatine – Creatine supplements promotes blood flow into your muscles. It enables you to recover better in between your workouts. It also activates your ATP which in simpler terms gets your stronger in each workout. Just cycle them correctly and learn how to take them.
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    Whey Protein Shakes – Whey protein is commonly and popularly known to “inject” themselves quicker to our muscles. Our body skips a digesting process which allows the protein to be absorbed rapidly and take part of the sarcoplasmic nutrients; which our muscle feeds on.
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    BCAA – It is ideal that you have a BCAA in your supplements especially during your workouts. It promotes the anabolic state of the muscle during exercise so that it doesn't get used to much and avoids fatigues. Which means, it allows you to perform heavier reps each set.

5.Macros and Nutrients

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    An ideal measurement of protein is 1 gram per body weight in pounds. You cannot have an excess of it because it will just turn into fat.
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    When it comes to calories, 3000 – 3500 is the best amount that you can ingest to gain mass. Depending on the body, you might even want to add more.
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    Just makes sure you break down your meals into smaller balanced meals so that you don't have to force feed yourself in one sitting.

It’s Cutting Season, Time to Look Smokin’!

Now, the process that comes right after cutting. If you’ve already built a decent amount of muscle, you can start cutting the fat and look shredded through proper cutting diet. It is important if you are going to compete in a bodybuilding open, and you need every detail of your body to show.

1. Dehydrate Safely

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    It is only applicable to the ones who want to get shredded and look aesthetically beautiful on stage. There is a certain window where you can drink a certain
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    It is also usually done by MMA fighters where they have to dehydrate themselves so that they make it to the cut.
  • One way you can reduce your water weight is to bathe yourself in hot salt water. It draws out your body liquids and makes you sweat underwater.
  • Sauna is another popular way of doing it. It is also healthy to the body as you are flushing the toxins our while you are sweating a lot.

2.Trim the Fat Off

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    If in bulking you are having as many calories as you can, it is different for cutting. It is really on the opposite side of the coin. We are talking about a body fat percentage that is below 12% if you want your muscles to show.

3.Put the Work In

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    Now we need to focus on high reps and minimal rests in between sets. Fats are sensitive to physical activity, which involves quick and explosive movements under a strictly controlled timeframe. What am I getting through here? Supersets and HIITs are a great way to cut your mass while still preserving muscle. You are still using your limbs and joints to exert the force.
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    Unlike Jogging where you just sweat a lot and lose entirety of your mass little by little, HIIT is foundation and complex movements that integrate muscle activity to achieve the "burn."

4.Specific Meal Plans

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    There is a traditional diet scheme called, "intermittent fasting." You will fast for 18 hours, and take your caloric deficit in the remaining time window. It is good for cellular reproduction as well because it is the only activity that your body is busy doing while you are fasting. Your metabolism burns twice as fast.
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    Ketogenic Diet is also an ideal choice for cutting. You are keeping yourself away from sugars and carbohydrates, which means that your body is getting its energy source from healthy fats such as omega-3 and omega-6.

5.Supplementation Requirements

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    Thermogenic Fat-BurnersThermogenic fat burners are of great help if you want to lose fat quickly. If you have the proper diet, you will witness its optimal effect on your body in a matter of weeks. It has caffeine which is a diuretic that allows you to shed off any waste quickly.
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    Whey Protein Shake – Common whey protein shakes have low calories and low fat in them. It means that it is a leaner protein source besides from particular animal source.
  • Detox Teas – Detox drinks have proprietary blends that flush out harmful chemicals and promotes weight loss. It boosts your mood and metabolism, and it is great to drink in the evening to calm the body as well.
  • BCAA – Still maintain with you Branch-Chained Amino Acids since now you are cutting all your carbohydrates and calories to keep your muscle stronger. You have to avoid catabolic process at all cost to maintain your muscle strength.

6.Cutting Nutrition, Gamechanger

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    Now you have to select your protein wisely. The leaner the meat, the better it will be. We are talking about chicken breast because it has high amount of protein with no fat and low caloric content.
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    You have to eat a lot of vegetables especially broccoli to maintain your muscles while you are cutting. There are many plant-based proteins out there on the market today.
  • So, I have to say that you have to drop down 1200 calories for serving but maintain your protein intake. Remember, as you are dropping down your weight, your protein intake will decrease as well as you are still basing the measurement on your body weight in pounds.

That’s a Rap!

Bulking and Cutting is a simple but lengthy process to see a beautiful and gradual transformation within the body. People think that training is the easy part, but the diet and meal plan​ning is the challenging and tasking thing to do. Just keep your recovery days part of the program, and if it needs to have another day of rest, please do so.​​​​​​​

Author: Gregory Brown

Hi there,
I’m Gregory Brown, chief editor at ConstructMuscles.com
I spend half of my time in this blog while the other half on being physical fitness trainer. Believing in the great benefits of bodybuilding and fitness to the body, I’ve been motivated to become a fitness enthusiast. It also was what gave me the self-confidence and assurance within myself both physically and psychologically.

    Gregory Brown

    Hi there, I'm Gregory Brown, chief editor at ConstructMuscles.com I spend half of my time in this blog while the other half on being physical fitness trainer. Believing in the great benefits of bodybuilding and fitness to the body, I’ve been motivated to become a fitness enthusiast. It also was what gave me the self-confidence and assurance within myself both physically and psychologically.

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