Bulking & Cutting

The terms bulking and cutting have become words that define an exercise and diet program for people who are intending to increase muscle mass are applying more and more. Bulking is a period of time when the primary goal is building muscle, gaining weight, increasing strength, or all of the above. Calorie intake is increased so a caloric surplus is present. The cutting phase is a period of time when the primary goal is losing fat, losing weight, getting leaner, or all of the above. Calorie intake is decreased and/or caloric expenditure is increased so that a caloric deficit is present. Example of a bulking week training: Bulking: Large body parts (Chest, Legs and back) 12-13 sets , 6-8 reps Small body parts (Shoulders, biceps and triceps) 6-8 Sets 8-10 reps 4 Training days, each body part once a week, training session no longer than 45-70 minutes. Monday: Chest Tuesday: Back/forearms Wednesday: Rest Thursday: Legs/ Shoulders Friday: Rest Saturday: Arms/Abs Sunday: Rest Best supplements in the bulking period; Creatine, Hypercaloric, Whey Protein, Multi Vitamin. Cutting For the cutting cycle, you can keep the same routine with the weight training routine. It will be good to reduce volume. It is not necessary to switch to higher reps. In a cutting cycle, body builders refrain from carbs and fats. Proteins however are consumed on a regular basis to keep the bulkiness of muscles intact. This is when more cardiovascular drills are incorporated in the cycle, alternating the usual intense strength workout exercises. Best supplements during the cutting period:  Whey protein, Glutamine, Caffeine, L Carnitine. References J Res Med Sci 2011; 16(10): 1347-1353 Int J Sports Nutrition  Vol 4 Issue 4 1994

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