Bulking and Cutting Cycles: What
Does It Mean To Bulk & Cut?
What is Bulking and Cutting cycles? When a person “bulks” it means they are purposely putting on weight to gain muscle by eating a calorie surplus diet. To “cut” they lose weight; mostly fat, by eating a calorie deficit diet and doing more cardio.
Those who have wanted to build up their muscles and lose fat have most likely heard of the terms, bulking and cutting.
To bulk up your
primary goal is to build up your muscles to increase your strength and overall
To achieve this you will increase your calorie intake, stick to a low rep high weight training routine with adequate rest periods in between exercises.
To cut you want to lose the fat on your body to get a lean look that is still defined and muscular.
To achieve this you
will have to decrease your calorie intake , begin a cardio training routine
that included both cardio work outdoors and in the gym.
To reach both of these goals you will have to perform what is called, Bulking and Cutting Cycles.
What are Bulking and Cutting Cycles?
behind bulking up is to spend a few months eating a lot of
food while at the same time doing extensive training.
The extensive training should include heavy, hard lifting to
build your muscles.
These are just some of
the various methods of bulking used:
Clean Bulk– eating clean foods
Dirty Bulk– eating whatever you want, including junk food
Fast Bulk– eating foods to gain weight fast
Permabulk – staying on the bulking phase, eliminating the cutting cycle
Fulking– eating foods that you assume are generating muscle, but are actually only generating fat
Lean Bulk– bulking but trying to remain lean
Slow Bulk – eating sensibly and gaining bulk slowly
Recomping – maintaining current weight and turning your body into more muscle as it is.
Cutting is the process of shedding weight
quickly. You attempt to lose weight by decreasing body fat and changing your
body’s composition. The dangers
in cutting to quickly are the
risks of decreasing your hormonal system.
When a person cuts to
fast they risk a decrease in testosterone, decrease IGF-1, increase myostatin
and cortisol. Basically the cutting cycle is going to change your metabolism.
The pros; however, are
it does improve insulin sensitivity.
As long as it’s done
with the correct diet, weight training routine and
most importantly is the correct supplements.
As stated above after
bulking you begin the cutting phase and this has huge drains on your body so
the additional nutrient and supplements help you push through your training,
shred faster and so much more.
For health reasons and
to decrease risks a general rule for people is:
If you are overweight or obese you should only cut, not bulk.
If you are underweight or skinny you should only bulk, not cut.
The general rule
appears to be approaching the bulking cycle slowly, not to throw your system
into a shock, but to slowly adapt.
Start out your calorie
increase slowly by the week so you are eating enough to be able to increase
your lifts slowly by the week.
If you eat too much
your body is going to turn it into fat, slow increase of calories along with
increase in lifts gives your body a chance to turn the extra calories into
In order to minimize
fat gains you will need to do cardiovascular exercises by incorporating just a
few short but intense cardio workouts a week.
Perform about ten to fifteen minutes total about every third or fourth day. This time frame includes a slow warm-up and finish.
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They are actually able
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These supplements can
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The difference in your
diet between bulking and cutting is your carb intake. While cutting you want to remove potatoes,
beans, brown rice and oats from your diet.
This process should
also be approached slowly, don’t remove them all at once or suddenly. It’s far
better to allow your body to slowly adjust to the new diet.
Your body naturally
gets rid of nutrients flowing through your bloodstream as it stores them in
your body as muscle or fat through insulin which is an anabolic hormone secreted when carbs enter your system.
This process helps you while you are bulking, but works against you when you
Cutting is a much harder process as you have to stick to a planned diet which decreases your calorie intake.
You have to stick to planned meals which will be smaller; however, they must be eaten more often.
When you follow a
cutting cycle you should be eating every two hours to keep your metabolism
soaring and calories burning.
Like the bulking
cycle, cardio is an essential part of the cutting cycle also. A workout of
about 30-45 minutes every other day is standard during the cutting cycle.
You can vary the
exercises by doing some that are fun like recreational sports or vary the
work-outs you choose to keep them fun to do.
Crazy Bulk can help you through this cycle as well with their cutting and lean muscle agents.
These are designed for
men or women and will provide you with a lean look while it preserves your
“These supplements are hardcore anabolic based legal steroids, created to burn fat while retaining lean muscles.”
There is no definite
answer when it comes to how long each cycle should last as it depends so much
on your specific body type.
Some alternate days,
some alternate weeks and even months.
The most important rule is whatever time frame you set to bulk, you should set the cutting cycle for whatever time it takes you to remove the fat gained during the bulking cycle.
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