As a personal trainer I’m always asked about going on a bulking cycle or cutting cycle? If you read most fitness magazines or train in a gym then you would have heard of these terms.
The truth is these traditional cycles don’t work and are seriously old school and outdated. The idea of getting fat only to get lean again is pretty stupid when we think about it. Wouldn’t it make more sense to stay lean all the time and add small amounts of muscle over time will increase strength.
Before I go on I must say that the bulking and cutting method can work for a very small minority of People. If you have exceptionally good genetics or your injecting steroids then you can get results.
This still doesn’t mean it’s the most effective way to build muscle.
Body builders are known for going on these cycles. However 95% of body builders are taking or have taken steroids. For the average person and non steroid user what is the best and smartest way of “bulking” up and adding muscle without adding on the huge amounts of fat?
Well here is what I consider the best and most effective way of getting big and lean without the extra tyres.
MINI CYCLES.
Instead of nailing an extra 1000 calories every day stagger your calories to suit your training demands. If you’re not training then don’t eat all the extra calories and carbohydrates.
Plan your carbohydrate consumption around training. Eating endless amounts of carbohydrate and cake in the name of “bulking” is a sure way of getting fat quick.
Eat your carbohydrates and extra calories on training days and around your training sessions. Carbohydrates such as sweet potato,white rice, parsnips and turnips are all good post workout meals. Add some protein with you carbohydrate meals as well such as chicken and turkey.
On days that you’re not training I would recommend eating more fat and protein meals or including a fast. A fast can last from 12-16 hours and is a great way to manipulate your hormones and detox your liver at the same time.
My preferred fasting period would be around 1-2 hours after some sort of HITT training or conditioning work after a post workout meal high in protein. Eating the extra calories on training days will provide you with the extra calories you need to grow and repair muscle. By decreasing your calories on non-training days or active recovery days you will avoid adding on the extra layer of body fat around your waist. It
It might take a little longer to achieve that extra 10lbs of muscle mini cycling, but in the long run you will stay looking lean and still gain those 10lbs of muscle. You will avoid the getting fat to get thin again process and won’t have to bust your balls dieting and conditioning and losing all that extra strength you gained whilst eating cake and “bulking” (Getting fat and eating shite)
For over a year now I have mini cycled. I have gain around 8kg of muscle never gone above 11% body fat and have increased my strength dramatically.
I am now up to 82kg with a double body-weight squat at 160kg/352lb a bench press at 137kg 302lb and two and a half body-weight deadlift at 201kg/443lb. Not many people can say they have got stronger and leaner at the same time yet maintain visible abs.
If your main goal is strength and strength only then be my guest and eat until your abs vanish, But if you’re like me and want to look lean all year round with the drastic strength decrease then mini cycling is the way forward.
Jay Farrant Personal Trainer Dublin
The ABS Gym Dublin Personal Training Studio