Ultimate Bodybuilder’s Guide To Bulking & Cutting
Table of Contents
INTRODUCTION 4
DEFINING BULK AND CUT 5
TO BULK, OR TO CUT, THAT IS THE QUESTION 6
WHICH OF THESE TWO SHOULD BY MY FIRST PHASE – BULKING OR CUTTING? 6
HOW LONG SHOULD I BE IN THESE PHASES BEFORE I SWITCH TO THE NEXT ONE? 6
IS IT IMPORTANT TO LOSE FAT OR GAIN MUSCLES FIRST? 6
FINDING OUT THE BODY FAT PERCENTAGE YOU CURRENTLY POSSESS 7
NO ONE IS ACTUALLY AWARE OF THEIR BODY FAT PERCENTAGE 7
IF YOU ARE ALREADY IN A FAT STATE 8
IF YOU ARE CONSIDERABLY LEAN 8
GIVE IT A RIGHT AND SMART START, ALTERNATE AND REPEAT 8
THE BULK 9
DIET FOR BULKING (INCLUDING REQUIRED CALORIE INTAKE) 9
Protein Intake 9
Carbohydrate Intake 10
Fat Intake 11
SUPPLEMENTS FOR BULKING 11
EXERCISE RECOMMENDATION FOR BULKING 12
TIME OF DAY TO EXERCISE 13
THE CUT 14
DIET FOR CUTTING (INCLUDING REQUIRED CALORIE INTAKE): 14
Protein Intake 14
Carbohydrate Intake 15
Fat Intake 16
RE-FEEDING 16
SUPPLEMENTS FOR CUTTING 17
EXERCISE RECOMMENDATION FOR CUTTING 17
THE WORKOUT 18
TIME OF DAY TO EXERCISE 19
THE WRONG WAY AND THE RIGHT WAY 19
THE WRONG WAY 19
THE RIGHT WAY 20
EXERCISE PLAN 20
EXERCISE PLAN FOR CUTTING 21
PUSH / PULL / LEGS TRAINING SPLIT 22
DAY-1 PUSH 22
CHEST, TRICEPS AND SHOULDERS 22
DAY-2 PULL 22
BACK (USE MODERATE TO LIGHT-HEAVY WEIGHT) 22
DAY-3 22
LEGS 22
DAY-2 PULL 33
BACK (USE MODERATE TO LIGHT-HEAVY WEIGHT) 33
DAY-3 44
LEGS 44
BODYBUILDING NUTRITIONAL SUPPLEMENTATION 51
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