- #BULKING AND CUTTING GUIDE HOW TO#
- #BULKING AND CUTTING GUIDE DOWNLOAD#
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If you restrict your calories too much, you are going to lose muscle mass. As we now know, cutting is the intentional act of losing fat while maintaining as much muscle as possible. CuttingĬutting is the opposite of bulking. So consider that when you are bulking and push through the tough times. One thing that I always stress is that you cannot build muscle while in a caloric deficit. If you can stick with it for 3-6 months, you might find all the hard work is worth it. I see a lot of people that have a problem with bulking because it is difficult to eat as much food as you need to eat. I recommend bulking for at least 3 months, but I think a 6 month commitment would be better off. What is your body fat percentage? What does your muscle currently look like? Are you underweight? These are all questions that we must ask when determining how long we should bulk for. What about you? How long should your bulk be? Again, it is all completely dependent on your situation. Of course I had to switch to a cut, which we will discuss in the next section. After 3 years of bulking, my body fat percentage had gone above 20% for the first time.
I went from 135lbs to 205lbs in that period.īut all bulks must come to an end. Once I dialed in my caloric surplus and started working out, my bulk ended up lasting 3 years. I had a low body fat percentage but zero muscle tone. If you don’t know, that is super scrawny. Coming out of high school, I was 135lbs at 6’1”. This may come as no surprise, but how long you bulk is going to be completely dependent on your situation. Now that you know what to do in a bulk, how long should you bulk and cut? Let’s take a look at our next section for our answers on bulking. If not, you can check out 15 workouts to build muscle at home with no weights.Īssuming you do have access to a gym, our app will guide you through the proper workouts in order to build some solid size. But we aren’t going to build any muscle unless we also lift heavy weights. That is when you start building fat on top of your muscle.Įating in my opinion is the most important part of any bulk or cut. Anything over 500 calories per day might be too much. I recommend starting at 500 calories per day over maintenance to get a feel for bulking. There is no blanket advice for every single person. This is why it is so important to find out your number. Some people could be 1,200, while some people might be 6,000. My personal number is 3,100 calories per day just to maintain my current body. Your maintenance calories are the number of calories that your body uses on a daily basis without losing or gaining weight.Įvery person has a different number, so finding out what your exact number is can be extremely beneficial to all of your fitness goals.
#BULKING AND CUTTING GUIDE HOW TO#
But we first must determine what constitutes a caloric surplus for you.įirst, you must learn how to calculate your maintenance calories. We know that bulking is when you workout and eat at a caloric surplus.
#BULKING AND CUTTING GUIDE FREE#
We have plenty of FREE workout plans to guide you towards any goal of yours.
#BULKING AND CUTTING GUIDE DOWNLOAD#
We are going to go into depth about bulks and cuts and see how long each phase should be.īefore we get started, I encourage you to download our app All Workouts: Personal Trainer ( iOS | Google Play). The goal here is to lose fat and minimize muscle loss. When you eat at a caloric deficit, you are going to lose weight no matter what. If you do it right, you should build minimal fat, and build maximum muscle.Ī cut is when you exercise and eat at a caloric deficit in order to burn fat and maintain muscle. In theory, the extra calories that you eat will fuel your muscles. Bulking and cutting is something that has been around since the age of time, whether we know it or not.Ī bulk is when you exercise and eat at a caloric surplus. If you have ever asked yourself the question, how long should you bulk and cut, you’re not alone.