The Ultimate Bodybuilders Guide To Bulking and Cutting

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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