It's very fashionable amongst many bodybuilders to cycle nutrition, weight training and cardio routines in order to go through 'bulking' and 'cutting' cycles every few months. Most of you will, no doubt, be well aware of what these two terms mean, but for those who don't:

Bulking - The structured prioritisation of the addition of muscle through increasing food intake in order to create an excess of energy and other nutrients sufficient to increase muscle mass, in conjunction with a suitable weight training regimen

Cutting - The structured prioritisation of fat loss whilst maintaining lean body mass aiming to maximise muscle definition, through dietary manipulation in order to create an energy deficit sufficient to mobilise body fat, in conjunction with a suitable weight training and cardiovascular exercise regimen

Personally I am not a big believer in alternating bulking and cutting cycles because you don't need fat in order to gain muscle, and the cutting period then becomes a waste of valuable muscle growing time. But that's just my opinion and one which is clearly different to that of some pro-bodybuilders like Lee Priest who willingly shows off-season photos of himself topless, gut and all, tens of lbs over his stage weight stuffing his face! Apparently Lee diets for less than 14 weeks once per year in order to get his world champion cuts you see at the Mr Olympia and other events.

There is a common myth that you need to bulk in order to grow muscle. Whilst this is true to a point, you certainly don't need to gain too much fat. What you do need in order to grow muscle, is to be in calorie surplus, i.e. consume more calories than you need to maintain your weight (protein intake aside), and by doing this a little fat deposition is inevitable and nothing to worry about. Myself, I carry about 1½ stone of fat over a stage weight so I always look big and still have that shapely bodybuilder appearance rather than just 'bulk' (well, so people tell me!). This is ample fat in order to grow muscle. Holding too much fat puts you at greater risk of some diseases, including heart disease.

Conversely, however, I would certainly not recommend that a bodybuilder stays with a low bodyfat (under 6-7%) all year round, as this will limit energy levels required for growth, unless of course you are one of those guys who is fortunate enough to have a naturally cut physique.

Reasons for Wanting to Cut
There are three principle reasons why a bodybuilder would want to cut:

1) You are into the bulking-cutting cycles and want to 'lose a bit' to look good for summer or for a special occasion
2) You are naturally prone to holding excess bodyfat and want to cut it down in order to get the 'bodybuilder appearance', then when you've got it stay in reasonable shape but not too lean so as to limit muscle growth
3) You are training for a bodybuilding competition and need to get the rock hard appearance with cuts and cross-striations in order to be in the best shape of your life.

Whilst this article is principally about (1) and (2), as cutting for a competition is a very much more extreme approach and would warrant a lengthy article in its own right, the first few weeks are much the same whatever your reason for cutting.

Cutting Regimens
Obviously the main goal of many bodybuilders who are cutting is to lose fat whilst maintaining or, if possible actually gain some quality muscle. There is another bodybuilding myth that you cannot gain muscle and cut at the same time. I see so many newcomers and experienced bodybuilders who do efficiently lose fat and gain muscle simultaneously.

Strictly speaking, from a scientific viewpoint, it isn't possible to gain muscle whilst being in an energy deficit due to the fact that muscle growth is an energy-requiring process. As you can only lose fat if you are in an energy deficit, the trick to cutting whilst gaining muscle is to fluctuate your body between energy surplus and deficit at different times of the day, or on different days of the week, through diet and exercise. However, if you are cutting extremely strictly, then it is not possible to gain muscle at the same time as losing body fat, as there is far too insufficient energy reserves for muscle growth. Here the priority is maintaining muscle mass. But, for the main, with gentle dieting you can successfully lose fat and grow, reaching your bodybuilding objective, i.e. looking and feeling great.

Meals must be small but regular, and in order to keep growing, it is essential to keep protein intake high. The key to effective cutting lies in careful manipulation of your intake of carbohydrate foods, i.e. carbs should be low, but not omitted. Consume complex starchy carbohydrate foods regularly, but in small portions only. You will also have to be that little bit stricter in avoiding treats and junk food of course!

Following a meal plan similar to the one below should give a steady loss of body fat, and if you are training hard, you will gain muscle too. It is also reasonable in portion sizes, so should help in keeping you feeling full up and satisfied whilst cutting.

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