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  /  tips   /  DON’T EVER BULK AGAIN, PART 6: THE CYCLE DIET

DON’T EVER BULK AGAIN, PART 6: THE CYCLE DIET

Ed Shanks

On to part 6 of the never bulk again series. In case you haven’t kept up, we covered the
history of bulking, the great sugar conspiracy, chemically enhanced athletes,
and the smart way to add calories to your diet to grow. Now on to the good stuff! A way to build muscle and lose fat at the
same time. I call it the Cycle Diet.

WHAT IS THE CYCLE DIET?

I’m so glad you asked. The Cycle Diet is exactly what it sounds like. You eat extra calories for a short time
followed by a caloric deficit for a short time. The idea is to prevent the body from storing fat, while priming the body
for explosive muscle growth. It works on
the same principle as carb cycling, however it’s not limited to just
carbs.

If the muscles are stimulated, and you add the correct
number of calories to grow (see part 5), your muscles will get bigger. However, if you are already in a calorie surplus,
you will just get fatter. You want to
starve the muscles just long enough to cause a growth response. Starving the muscles does not mean you eat
1000 less calories a day. 200-300 less
calories a day can make a huge difference. Sometimes you can even accomplish starving the muscles by changing your
macros. In other words, if you are
eating a large amount of carbs, then you could eat the same number of calories,
but go 80-100% keto.  After 2-3 weeks,
you can start adding carbs back into your diet, around your workouts, and start
reducing the amount of fats and protein.

WHERE TO START

If you are already above 9% body fat, especially if you can’t
see ALL your abs, then you need to start the cycle diet in a caloric deficit. If you don’t, you will just continue to get
fatter. Don’t worry, you don’t need to
stay in a caloric deficit for long. Reduce, or change, your calories for 2-3 weeks. After your deficit period is over, only add
back the number of calories you subtracted in the first place. Your body will have adapted to a lower number
of calories and will now be primed for muscle growth. After 2-3 weeks in a surplus or eating the same
number of calories you were before you started the diet, go back into another
deficit period. What’s next? After being in a deficit for 2-3 weeks, go
back to a surplus.

If you are below 9% body fat, and you can see ALL your abs, then
you can start with a surplus. Start by
adding good quality calories to your diet. Start with protein and fats. Only
add 200-300 more calories a day. Add the
extra calories to the meals around your workouts, and earlier in the
morning. If you don’t see results in two
weeks, then add 100-200 more calories, primarily from carbs, to your daily diet.  Again, start by adding the carbs to your meals
around your workouts, and earlier in the morning.  After 2-3 weeks in a surplus, go into a
deficit.  If you didn’t gain any strength
or size during the surplus period, only stay in the deficit for two weeks. Also add more calories to your next surplus
period. Don’t overdo it.  Just add 100 more calories than the largest
number of daily calories you were eating during your first surplus period. Your body should respond better to the
surplus period this time because it was primed for growth during the previous
deficit period. If you do it correctly,
you will be eating 500-600 calories above your deficit amount. This number of calories should be adequate
for your body to build muscle. For most
people, you will be eating 200-300 more calories a day than during your deficit
period.

CONCLUSION

If you are working out, and want to gain more muscle, then
the Cycle Diet is for you. The advantage
of the Cycle Diet over other diets is that is keeps your body guessing. Most diets don’t address the body’s need to
be in homeostasis. They also underestimate
the amount of time it takes for your body to adjust to your current eating and
workout habits. And probably the most
important advantage of the Cycle Diet over other diets is that it can help you
lean out, while gaining the most amount of muscle possible. Try it out for 8-12 weeks and I guarantee you
will be the biggest, and leanest you have ever been in your life.

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  1. DON’T EVER BULK AGAIN, PART 5: THE SENSIBLE WAY TO ADD CALORIES
  2. DON’T EVER BULK AGAIN, PART 4: DON’T TAKE ADVICE FROM CHEMICALLY ENHANCED ATHLETES
  3. DON’T EVER BULK AGAIN, PART 3: THE GREAT SUGAR MYTH
  4. DON’T EVER BULK AGAIN, PART 2: NEWBIE GAINS
  5. DON’T EVER BULK AGAIN, PART 1: THE HISTORY OF BULKING
  6. THE BEST TIME TO DRINK YOUR PROTEIN SHAKE
  7. Nutrition Tips: Eggs, the Best Food for Faster Results?

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