Bulking For Natural Bodybuilders
The word bulking conjures up images of stuffing mass amounts of food into your mouth for extended periods of time. In most cases, when a natural bodybuilder begins a bulking period, it lasts for several months in a row. Maybe you've attempted a bulk like this?
I'm here to set the record straight: bulking for extended periods of time is a bad approach.
The Benefits of Bulking
Bulking works, but only in two week spurts. During times of over-feeding, the body becomes a growth machine.
Fat storage activity in the body doesn't instantly kick into overdrive when bulking begins. It's not a light switch reaction. Simply put, when you over-eat, it takes a while for the body to transition to "fat storage" mode. During this transition period, your body is a muscle building machine.
During the first 14 days of a bulk, several studies have revealed that testosterone, IGF-1, and insulin levels elevate. What does this mean? You are highly anabolic! You are as anabolic as you're going to get as a natural bodybuilder.
14 Days
But the anabolic benefits of bulking peak after 14 days. During this time, and as I mentioned, the body is slowly transitioning over to fat storage mode. After 2 weeks on a bulk, you lose most of the anabolic benefits, and start to store fat at an alarming rate.
If you continue to bulk after this point, most of your gains will be fat. Of course, each individual is different. Some may continue to gain more muscle for several days after the 2 week period. And some may start to add fat earlier then predicted. But in general, 2 weeks is the optimal bulking period.
As one can project, once your current bulk ends, you should refrain from another bulking cycle for at least 2 weeks. Again, the body needs time to transition from a fat storage machine into a fat burning machine.
During this transition time, it is recommended that you eat slightly below caloric maintenance levels. Because the body is ready to store fat, eating "normal maintenance calories" could cause you to gain unwanted fat. By eating slightly below maintenance levels, you will encourage the body to transition to fat burning mode. Thus begins the prepping cycle for the next bulk.
Hardgainers
A hardgainer is a person who has difficulty gaining weight
either through diet or exercise.
After reading this, hardgainers might fear the post-bulk, low calorie period. After all, they have a hard time gaining muscle, and don't want to lose what they've just gained.
Here's the good news: during 2 week bulking cycles, studies reveal that you will gain primarily muscle. (I will list the studies at the end of this article) And during post-bulking, "cutting" periods, you lose primarily fat.
The bottom line is that over a 28 day bulk/cut, you gain muscle, and gain very little fat. If you gain 3 pounds of muscle and 2 pounds of fat over a 14 day bulk, and lose 1 pounds of muscle and 2 pounds of fat during the 14 day cut...
You will have gained 2 pounds of muscle and ZERO pounds of fat over a 28 day period.
Now, repeat this cycle each month, and you will be well on your way to packing on muscle mass.
Muscle Memory
Muscle memory is not a myth. Once a muscle has reached a certain size, it tends to be MUCH easier to obtain that size again. So, if you gain 2 pounds of muscle on a 2 week bulk, but end up losing a couple pounds of that during the subsequent cut...have no fear. Muscle memory will make it much easier to regain that muscle the next time you bulk.
Dirty or Clean
Is it best to eat dirty or clean calories during a 2 week bulk? Generally, it doesn't matter. A calorie is a calorie is a calorie. Many will disagree with me. I encourage them to read the science behind this bulking protocol.
But with that said, healthier, non-processed foods allow the body to function better, so clean bulking keeps the body running more efficiently. It is very difficult to eat enough calories on a clean bulk. I recommend eating clean most of the time, but allowing room for pizza, chips and ice cream.
Make sure you continue your pattern of frequent feedings. Eat at least 30 grams of protein 5-6 times per day on a bulk. And eat huge post-workout. Huge!
Calories
How much should you eat during bulking and cutting periods? To answer this question, you first need to discover your caloric maintenance level. Log everything you eat, and find the calorie level that keeps your weight the same for a 2 week period.
Once you know this number, eat at least an additional 1,000 calories per day on a bulk. Remember, it takes time for the body to transition over to fat storage mode, so eating more then 1,000 calories over maintenance level isn't a bad thing at all. I would recommend eating more then this the first week of a bulk, and cutting back to surplus of 1,000 during the second week.
Following the bulk, immediately cut back your calories to 500 below maintenance - and keep them there for the entire 2 week period.
The Studies
For more information on the research behind the science of bulking, I encourage you to Google the following studies:
"Changes in macronutrient balance during over- and underfeeding assessed by 12-d continuous whole-body calorimetry." Jebb S A; Prentice A M; Goldberg G R; Murgatroyd P R; Black A E; Coward W A
"Hormonal response to overfeeding." GB Forbes, MR Brown, SL Welle and LE Underwood
"Short-term, mixed-diet overfeeding in man: no evidence for ‘luxuskonsumption.'" Ravussin E, Schutz Y, Acheson KJ, Dusmet M, Bourquin L, Jéquier E.
End Notes
No approach to bulking and cutting will ever yield the same results for 2 individuals. It is up to you to experiment, and log results. If you are gaining too much fat on a bulk, either pull back the amount of calories you are eating, or shorten the bulk up by one day. It is best to make small movements when trying to zero in on the perfect plan for your body.
I highly recommend purchasing a skin fold caliper, and logging weekly fat, and lean body mass levels. Only by doing so will you know your true lean muscle mass levels. Body fat scales are highly inaccurate. Under no circumstances should you utilize one to estimate the effectiveness of a bulking/cutting plan.
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i have one question.
do you continue taking supps. when your in the two week cutting cycle?
Mista Zee,
There's no reason to stop any supplements. The primary point of short term, cyclical bulking is to minimize fat gain. Keep your normal supplement schedule.
hey when you mean bulk, do you mean bulk for 28 days or 14 days? and then cut for another 2 weeks= 2 week bulk, 2 week cut=one month?
Hi George:
Bulk for 2 weeks, then cut for 2 weeks. Bulking longer then 2 weeks tend to heighten fat gains.
oh ok thanks that was a quick response, im going to give it a go!
Sounds great. Look me up in the forum if you have any questions...."BendtheBar".
thanks, great help and good advice
BTW,
There are no guarantees as to how much muscle how will gain during a bulk. And after the first couple of years, if you've made good progress, excessive bulking becomes somewhat of a fruitless journey.
The average beginner can gain 15-16 pounds of muscle their first year of hardcore training. The more you gain, the lower your returns will be from the next bulk.
Hi Steve,
Very interesting article. However, I have a few questions. Firstly, shoud I keep the same intensity during my workout when in cutting weeks? Secondly, should I add cardio during the cut? And finally, I am 17, so my hormone levels are high already. Maybe this plan suites better for a bit older people?
Kritau : )
Kritau,
1) You should always workout as hard as possible within a given routine's dynamics.
2) You can add cardio on cutting weeks. Or you can keep cardio at all times for health.
3) Many factors play into how you should approach diet. If you are underweight, this is not the best approach. What is your height and weight?
I am 5'10 178 pounds, BF about 13-14% (was 5% before the bulk), working out for about 2.5 years now. Currently bulking +500 calories, 4 times a week :)
You look fairly solid. This type of bulking might be a very good approach for you.
I am going to try this next season ;)
Thank you for the answers, Steve : )
So if I'm using the zig zag diet approach, should i just get rid of the monster eating day while cutting and bring it back when its time to bulk?
Nate...your entire bulk will be a consistent intake of calories. You will be over-eating, so each day will be a large amount of calories.
hey can you bulk for 1 week and then cut for 2 weeks?
cheers
oh yes, sorry and is this cycle any good for an endomorph?
would a 1 week bulk, 2 week cut work for an endo?
thanks
George...you can really structure in any beneficial way. As far as for endomorphs, the only thing I can say is that it's best to experiment. Each body is different. I would start with a plan, and make adjustments based on your results.
Hi Steve
Just wondering if wat happens when i dont reach my dayly protein intake but reach my carb intake, and consistently gym for months is it possible to gain muscle in time to come.
Hi Beni,
That is hard to say without knowing how many calories and grams of protein you are eating. You can try this approach, but will have to monitor the scale closely to see how your body responds.
Will this approach yield similar results as per http://www.muscleandstrength.com/articles/zig-zag-bulking-approach.html
as I have tried this approach and it works brilliantly it's just a bit hectic changing your calories everyday sometimes
Hi Nick,
Yes, this will work effectively and yield similar results. Here is another article that might be of interest:
http://www.muscleandstrength.com/articles/a-guide-to-muscle-building-and...
Ahh good post thanks a lot :)
By the way do you know of any good sites where I can get a 2500 + 3500 calorie diet plans?
Hi Nick,
Check out the natural bodybuilder profiles on the site. They list their off-season diets:
http://www.muscleandstrength.com/natural/athletes
You might also want to check out this article:
http://www.muscleandstrength.com/articles/a-guide-to-muscle-building-and...
Do you have to bulk for two weeks and then cut for two weeks? Can you just bulk for two weeks and then eat maintenance for two weeks?
Hi Ethan,
Sure, you can do that.
Hey Steve!
I have recently been doing Kelly Baggett's bulk up and lose fat simultaneously diet, but I was curious as to whether or not I could jump right in to this routine. My reason for asking is because I have leaned out alot and still put on a little muscle on Kelly's diet, but I wasnt sure if jumping right in to the 2 week bulk would counteract my leaning results and start me back at square one? I figure, based on your routine, I should only benefit from a 14 day cycle followed by about 3-5 days of calorie deficiting. Please advise.
Thanks!
Brian
What do you do if you hit your goal weight but you're not at your ideal shape yet?
HI Steve, i am trying this approach now, i was just wandering if there was any people or forums that have people that tried it in the past? i have been weight training at defict for 6 months and made some good base strength gains, lost loads of fat 55lbs total. now i am building mass. just done 3 weeks of a bulk relatively clean and gained 7lbs although im sure 2 of it is water weight. definite strength gains and mass gains. begining the cut phase as of today.
Do i have to really eat 4500 cals in the bulk phases? i am 160lbs lean mass approx. when bulking i was on 3500 and gaining steadily through out. if i took this approach would i gain less fat and be able to actually lower my fat % every month after the cut? while still gaining 1-2lbs of muscle. or does it only work properly on huge excess intakes?
would really like to find an up to date forum to ask people these annoying questions and chat about how it went for people who have tried it
Many thanks
Yes, this style of bulking is picking up some steam. Natural bodybuilder Layne Norton uses mini-cycles of bulking and cutting, and because he is so respected, others are trying it.
Do you have to eat 4500 in bulk phases? No. If 3500 is working and you are gaining weight then by all means stick to it. Nothing is carved in stone. This is merely a tool and not a rule.
It does pay off to eat more aggressively earlier in a mini-bulk. So you might want to try having a few "big days" and then tapering down to 3500.
I am very interested in this method of bulking. Do the same principles hold true for women as well? And is there a certain bodyfat % one should be at before starting a bulking cycle like this? I have been on a slow bulk for a year. My current plan is to continue my current bulk until the new year, then a 8-10 week cut cycle.....then at that point follow this method of bulking. Good idea?
Yes, women play by the same rules. But with that said, women are not as "anabolic" as men so aggressive eating is likely to result in a greater percentage of fat gain.
When cycling you don't want to heavily overeat during a bulk phase. Better to keep the difference between bulking and cutting more reasonable.
I think your plan looks good. This is a great time of year to bulk.
Thanks for the response, Steve. So what would be a more reasonable surplus, in your opinion? And should one be lean already before embarking on this strategy?
A lot depends on age and current weight. If I were advising my wife I would probably deviate 300 to 400 from maintenance levels. For example, if my wife maintained weight at 1800 calories, I might have her try:
Bulk - 2100 calories
Cut - 1500 calories
when you say 1000 calorie surplus then cut 500 calories below maintenance is that like lets say your maintanence is 2500 you eat 3500 then cut at at 2000 calories? wouldnt 1500 calorie (3500-1000 surplus - 500 below maintanence = 2000) cut be to drastic and cause muscle lose please explain
Your numbers are correct.
Would it be too drastic? Perhaps. At the end of the day this is merely a tool to explore. Carb and calorie cycling has been around for quite some time and as with everything, it's worth trying for personal experience alone. Minor changes may be required.
hi steve
i am 21 years old, 100 lb, and 5feet4. i been hitting the gym for 3month now and i did gain some weight. however, i read your article about cycling, now i am wondering if i should cycling too. also if i do what calories range do u recommend.
thanks
Hi Jeff,
At your height and weight I wouldn't recomme3nd carb cycling. You would be better off with a more aggressive eating plan.
Hi Jeff,
Im am 20 years old almost 21 im weight at ~138lbs and 5foot6-7 at the moment just started on a new diet thing, that a friend told me. im eating 4 meals a day each has Carbs and protein, there not small there big meals. im in the bulking process at the moment he told me to keep bulking till the spring then go to the cutting phase. im in Australia letting you know.
should i eat 5-6 meals a day with all of that being carbs and protein with veggies? fruits in the morning (banana) just want to know your thoughts.
Thanks
Maximilian