See the complete bulking and cutting method here:
Coming to you from Runyon Hills California, Troy Adashun shows us how to bulk and cut for skinny guys who are trying to gain weight and build muscles and then get completely ripped at the end of their transformation.
The first thing you have to ask yourself before you go on your bulking diet, is if you’re an ideal candidate. A few questions you should answer are:
– What is your current body fat?
– What are you trying to achieve by bulking and cutting?
If your goal is to look really lean at the end of your bulk and cut, then you shouldn’t even begin bulking until you’re around 10% body fat or lower. You’ll know when you’re close to 10 percent body fat because you’ll be able to see some muscle definition.
This is how to bulk up for skinny guys: Hardgainers and ectomorphs are an ideal candidate for a bulking and cutting cycle because of their naturally lean body. You can eat excess calories and gain weight, and then once you put on muscle, it’s fairly easy for you to lose any extra fat you’ve gained along the way.
Now let’s talk about bulking vs cutting and how to actually get results:
The bulking period should be anywhere from 2-3 months depending on how much of a hardgainer you are, then followed by a 6-8 week cutting period.
Let’s discuss how to bulk up without getting fat. And just as a side not please remember guys, it is not possible to bulk and cut at the same time.
To get started you need to increase your calorie intake by at least 1,000 calories per day. Now there’s a right way and a wrong way to do this. The WRONG way is to load up on a bunch of junk food like pizza and ice cream. This are low quality calories that will decrease your anabolic hormones and lead to more fat storage, which you’ll have to work harder to lose later on.
The best bulking foods are lean proteins, complex carbohydrates, and healthy fats. Fats are 9 calories per gram, so increasing your healthy fat intake is one of the easiest ways to increase your overall calorie intake and help you bulk up your muscle. Things like almonds, peanuts, and olive oil are great.
Another part of your bulking diet should be lean proteins like chicken, tilapia, tuna, lean grass fed beef, etc.
The last set of muscle bulking foods of course are the complex carbs. These are essential for a bulking phase because they give you the energy you need to get through a really intense workout. Plus they are nutrient activators, which will help your body increase your anabolic hormones and really turn your body into a muscle-building machine.
Things like sweet potatoes, quinoa, brown rice, and more are a perfect addition to your bulking and cutting diet.
When you’re on your bulk and cut program you should be gaining between 3-7 pound per week. In order to track this you need to weigh yourself at the same time each week, in the morning, on an empty stomach. If you’re gaining any more than 7 pounds per week then you’re gaining way too much fat and you need to lower your calories.
Now in order to start your cutting phase, you’ll need to cut for anywhere from 6-10 weeks if you want to get that extremely ripped look. However if you’re just looking to get nice an lean for beach season, a 4-6 week cut may be enough to get you where you need to be.
Start by decreasing your calories by 1,000 per day. The easiest way to do this is to reduce your carbohydrate intake at night, within 3 hours of bedtime. Carbs will be most easily stored as fat at night when you’re inactive, so by reducing your carb intake late at night you’ll be able to get lean much quicker.
So that’s the bulking and cutting overview. If you enjoyed that then meet me over at where you’ll get even more great tips for building muscle in record time.
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