Very few people possess the knowledge needed to successfully gain
muscle or lose fat. A person may know how to lose weight but most of you
don`t know how to keep all of your hard earned muscle in the process. On the
flip side, you may know how to gain muscle, but you need to learn how to
gain this muscle without the fear of fat gain. I am going to discuss the
basics of bulking and cutting and hopefully give you the knowledge needed to
complete your next bulking or cutting diet.
Bulking is simply eating more calories than what you are used to
eating, but it`s not as simple as it seems. Your calories need to be from
healthy bodybuilding foods and not from junk foods like pizza, chips, and
cookies. The other hard part of bulking is determining your BMR or basal
metabolic Rate.(Your BMR is basically the number of calories you'd burn if
you stayed in bed all day.) To start, you should eat 500 calories over
maintanance everyday. If you your gaining to much fat after a week reduce
that number to 300. If you seem to not be getting any bigger then you should
increase that number to 700 calories.
While cutting, your prime concern should be keeping muscle loss to
a minimum. That is why you don`t want to crash diet and try losing weight to
fast or you`re most likely going to lose most of your hard earned muscle. To
start, you should lower your calories from your BMR to roughly 300 fewer
calories a day. You can change that number according to the results but 300
is a good number to start out at. You can either eat less food or do more
cardiovascular exercise to burn these calories. How you do it will depend on
Some bodybuilders like to bulk up to the size of elephants before
they decide that they`ve gained to much fat, and then they go on a cutting
diet. Others seem to always be sporting a low bodyfat percentage year round
and slowly gain muscle as time goes on. Again, how you go about it will
depend on personal preferance. I always try to stay relatively lean even
during the offseason because I cannot stand the thought of gaining fat.
So can I gain muscle while losing bodyfat as well? Some
bodybuilders genetics allow for this while most of us sit in aww wondering
how they did it. The use of steroids allow for fat loss and muscle gain at
the same time but should only be used by experienced trainee`s who know how
to properly bulk and cut without the use of them. You need to decide what
you want to do with your body right now. Do you carry around to much fat,
are you to skinny, to small in the upper body? All of these factors
determine what you decide to do with yourself. You are the only one
responsible for the results you recieve. Until next time, later.
The Lean Mass Program
Have you ever looked in the mirror and felt both fat and skinny at the same time? You feel skinny because you want bigger muscles but when you look at your waist you wish you could take off a couple inches. That's what this program is for. Adding lean muscle mass while reducing body fat can be very tough to accomplish. This program will set you in the right direction. It's also a great maintenance program to perform after completing the bench program. Read more about the Lean Mass Program.