Cutting Workout For Weight Loss

When you’re attempting to burn fat and lose some weight, you will need an adequate cutting workout and cycle plan. You need an adequate routine that will support your goals of getting lean and maintaining your muscles as you lose weight.

As you’re aiming for weight loss, it is crucial to preserve as much muscle as possible during your cutting cycle. And you do that with the proper cutting workout. Plain weight loss may be a good idea only for obese and clinically overweight people. But for the rest, males or females, maintaining lean muscle mass is extremely important to look good. So, in order to maximize fat loss and maintain lean muscle, you need to go for the proper cutting workout for weight loss.

We’re going to analyze here what a bodybuilding cutting workout program looks like. You will find the best cutting workout to get cut in no time. This program helps you get leaner, and stronger, and achieve the best version of yourself.

What makes the best cutting workout program?

It goes without saying that a cutting cycle involves a calorie deficit diet. However, correct training is extremely important as well. When we’re talking about cutting workouts, there are two important aspects:

  1. Cardio
  2. Weight Lifting


It is quite obvious that in any cutting workout routine when you aim to lose weight and burn fat, you will need cardio. Nonetheless, the type of cardio that you’re doing in your cutting workout routine really matters. We’ll talk about them here.

It is important to pay attention to the cardio you include in the cutting workout plan because doing it wrong may encourage muscle loss. You definitely wouldn’t want it to happen. The type and the amount of cardio you do is crucial. When you find a perfect balance, you’ll get the most amount of lean muscle while making sure you melt that body fat.

Weight Lifting

During cutting programs for weight loss, most people aim to burn as much fat as possible, but this may lead to burning lean muscle tissues. As a result, they still do not get lean, or at least not the way you would love to look. This is one part of the reason why weightlifting is such an important element in your cutting workout program. Many people do not even realize how extremely efficient weight lifting is at contributing to fat loss. Cardio technically burns more calories than lifting weights in the gym. But… that’s in the gym. Calorie burning effect lasts way longer when lifting, it continues in the recovery phase.

So, weightlifting has the benefits of boosting your metabolism even more than cardio, helps you burn a lot of calories, even when you’re not in the gym, and helps you maintain your lean muscle tissues and strength gains. Should you weight lift when you’re in your cutting workout for weight loss? Definitely! It is no wonder that the guy who is doing cardio-only in the gym has made no progress for more than a year. Don’t be that guy!

Cardio For Your Cutting Workout

So, we’ve earlier said that there’s the “right” type of cardio to burn fat and keep your gains. Well, there are two ways in which you can do your cardio for the best results in your cutting cycle.

High Intensity Interval Training (HIIT) Cardio

If you’re aiming to lose weight, you’re likely to already know what HIIT means by now. At least, you definitely should. Lots of people do not usually include it as a part of their cutting workout routine, but it is a mistake as HIIT can maximize calorie burn in a short amount of time and provide lots of other benefits that other types of workouts can’t.

HIIT allows you to burn fat much faster than longer, slower, workout sessions as it includes short bursts of intense exercise. Moreover, HIIT can be extremely helpful for your endurance, strength, getting lean, for your cutting workout plan, football training, or whatever. Also, it comes with the benefit of squeezing it into your long gym sessions as you do not need much time to get it done.

  • Instead of going on the mind numbing and time consuming treadmill for an hour, go for short bursts of getting sweaty and you’ll get it done in just minutes.

How to do it?

Before you start your HIIT, you need to make sure you’re warmed up. Go on the treadmill or skip the rope for a couple of minutes. You could go for the HIIT workout involving running, rowing, cycling, or an elliptical machine.

You start doing it for a minute at 60-75% of your max heart rate, then you give it your all (over 90%) for 20-30 seconds. Repeat this 10 times – a total of 15 minutes per set. Or you could include a HIIT workout involving light weights. Go for weights that are 50% or below your max, and attempt 40 seconds as many reps as you can (with proper form) and then 20 seconds rest. Go for the next exercise. Aim for total body exercises. Aim for 4-8 exercises per set (which makes 5-10 minutes per set). Can do 2, 3, or even 4 sets if you want to.

Moreover, avoid overdoing it because you risk losing muscles. Bodybuilders aim to add this HIIT cardio cutting workout for weight loss about 3 times a week. You could go for this type of cardio post-workout with one set, or aim for 2 to 4 sets of it on non workout days. Go for a protein shake or snack to avoid muscle loss. You can always switch up exercises during HIIT workouts. You could switch from running to rowing, to cycling, and so on. Also, you could switch to various types of exercises when aiming for HIIT workouts in the second way.

Long Duration, Low Intensity Cardio

Some people may not love HIIT workouts simply because they can be hard to do. Especially for beginners. Whereas HIIT workouts are helpful, if you don’t love them, at least go for the low intensity and longer duration cardio. The problem with this type of cardio is that the risk of losing muscle mass is significantly higher. When doing the HIIT workouts with exercises this risk doesn’t exist and the risk is very low with the other type of HIIT workouts.

However, with low intensity but long duration cardio, there’s a pretty high possibility of losing more muscle mass. This cardio is focused on endurance, but it can push your body to the point where it sacrifices muscles to continue doing the workout.

  • On the other hand, there are great benefits when adding long duration cardio to your bodybuilding cutting workout for weight loss. As it is low intensity cardio, it uses fat as the main fuel. It helps you save carbs for more intense exercises and will fire up the fat burning process. Do not do it for longer than 60 minutes, however.

How to do it?

Similar to HIIT workouts, you aim for 3-4 times a week. You could go 3 times a week if you’re a beginner, 4 times a week if you’re pretty fit. It also depends on how your progress goes. For example, if you notice that you start losing weight too fast (meaning that you will likely sacrifice muscles), then you could reduce from 4 to only 2-3 times a week.

Also, HIIT workouts usually last 10-15 minutes per set. And you can only do one set, up to 4 sets, depending on various factors. However, 15 minutes with slow intensity will only start using fat as fuel. That’s why you need to aim for at least 30 minutes, but no more than 60 minutes, depending on various factors. As it is a low intensity workout, aim for 60 but no more than 75% of your max heart rate to continue using fat as a fuel source, but not carbs.

Most bodybuilders do it on non-workout days considering that it is a long lasting type of cardio. However, if you have the time, you can do it post your weight lifting workout. Do NOT do it before weight lifting to have enough energy in your tank to perform the weight lifting properly. This type of workout may be more comfortable, especially for beginners. Moreover, it focuses mostly on burning fat. However, it can be a bit boring and it is time consuming.

Let’s closer analyze the pros and cons

HIIT pros

  • Time saving (short bursts of exercise)
  • Higher calorie burning faster
  • Can easily adapt to sports-specific training


  • Can be hard for beginners and people out of shape
  • Carbs are the main energy source
  • Doesn’t focus as much on endurance

Low Intensity Pros

  • Easier for beginners and people out of shape
  • The main energy source is fat, not carbs
  • Focuses a lot on endurance

Low Intensity Cons

  • Can be pretty boring
  • It is pretty time consuming
  • Higher risks of muscle loss

Weight Lifting In Cutting Workout

As said, cardio is common for cutting cycles, but weight lifting in the cutting cycle is an absolute must. That’s because weight lifting won’t only help you preserve and possibly gain muscle and strength during your weight loss program, but it does help you burn fat too. There are numerous other benefits as well such as afterburning effect, better metabolism, getting leaner, and others. But you need to do it right. Here’s how.

Focus on large muscles

By focusing on large muscles you will burn more calories. That sounds very logical. It is not hard to understand why. Larger muscles will require more energy to perform the exercise. That’s why focusing on exercising and demanding larger muscles will burn more calories and fat. That’s why doing squats will burn more fat than doing bicep curls, for example.

Hit compound exercises

Compound exercises are those that target multiple muscles at once. Then again, it is very easy to understand why we recommend doing it – working on multiple muscles at once allows you to burn more fat. Not only that, but working multiple muscles will help work out with heavier weights, increasing your anabolic hormones and leading to greater muscle stress, which ultimately leads to bigger muscle gains too. So, when you do weighted squats, for example, you’re using quads, glutes, hamstrings, and core. This helps you burn more fat than when doing leg extensions where you only engage your quads.

Keep your heart rate up

Searching for ways to burn fat fast? Avoid long rests between sets. If you’re sitting down and zoning out for minutes your heart rate decreases. But you need to keep your heart rate up in order to burn more calories. This is why powerlifters tend to have more fat and more strength. They are resting a lot with only a few reps of super heavy weights. Those who want to get learner are usually lifting lighter weights than they can, but without long rests in between sets and significantly more reps which keeps their heart rate up.

Cutting Workout Info

It is very important to understand that the best workout to get cut varies from one person to another. Everyone is different so you need to find what works best for you. While I’m going to share a few general notes, it is important to adjust your schedule to your best. For example, add more weights and reduce reps, or vice versa, reduce some weights and add more reps.

Moreover, you could focus on circuit training in your cutting workout to lose weight. It is extremely helpful for weight loss, as it gets your heart rate up and mixes it with heavy lifting. But it is not easy. Try to focus on lots of compound movements and larger muscle types. Also, if you’re an advanced lifter, try to take no rests between sets. Opt for as little rest as possible in between sets and exercises when you can’t go without rest. 10-20 seconds should be enough! Also, try to go for one circuit without stopping. Ideally, aim for circuits, doing all exercises in a row for one circuit. At least circuits until you improve to three circuits. Aim for 6-8 exercises in a circuit (as said, with little to no rest in between).


Go for 8-12 reps, or up to 20 reps depending on the exercise type. Choose weights that will keep it tough, but not super daunting as you don’t need to get tired too fast. You aim to keep your heart rate up. So, you need to pick a challenging weight that allows you to keep a proper form and allows you to make it to the end of the circuit. But at the end of it, you should be feeling tired.

Aim to do it all 2-4 times a week. 2 times if you’re a beginner, 3 times for more advanced, and 4 times when you have enough experience. Do not undertrain as you definitely won’t see the desired results. On the other hand, do not overtrain as it will negatively impact your progress. Remember to switch up the exercises that you are performing. It will keep you from reaching a ceiling point on your progress.

Ready For The Best Cutting Workout For Weight Loss?

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Now that you are armed with this best cutting workout plan, you can get lean in no time. However, keep in mind that your diet plays a crucial role too. We can help with that too. Moreover, we can offer an extra hand too. is here to help you. We offer 100% quality anabolic steroids that will support your bodybuilding cutting program. Moreover, you’re going to save money as we provide the best prices. With our products and information, you are surely on your way to revealing your lean muscle mass during the cutting cycle.

Learn how to correctly use anabolic steroids, how to correctly follow the cutting workout plan, and how to correctly have the cutting workout diet. At you will get help with all of that so you’re on your way to success.


Clean Bulk: How To

What is the best way to clean bulk? We all know that bulking means eating in calorie surplus while working out hard to gain weight and pack on size. However, there are two different ways to bulk up: follow a dirty bulking cycle (which I wouldn’t really recommend), or go the right way for a clean bulk cycle.

In both cycles, you should train hard and regularly. In both cycles, you eat in a calorie surplus. Nonetheless, the difference is that you eat in a calorie controlled surplus and only quality, healthy, unprocessed, and complex foods in a clean bulk. During a dirty bulking cycle, however, you can eat whatever you want, as much as you want. The problem with the latter is that it places a lot of stress on your organs, you’re likely to gain extreme amounts of fat, and it can compromise your health. That’s why you should bulk up like a pro, which minimizes health issues, and fat gains, and enhances your performance. You can achieve it with a clean bulk program.

So, in the end, bulking is a common cycle for anyone who wants to get buff. But nobody would love to get a lot of fat in the process. Getting fat is usually the thing we all want to avoid. That’s why a clean bulk is so helpful. It can help you gain muscle and get stronger in a sustainable, healthy way.

What is Clean Bulk?

As said, bulking is the plan when you train hard and eat in a calorie surplus, so that surplus will transform into muscle. It basically means that you should eat more calories than you burn. The aim is to gain weight in the form of muscle, and maybe a bit of fat, but minimizing the fat gains. At the same time, this should be done alongside high intensity resistance training to rocket those gains.

A clean bulk, however (AKA lean bulk), means that you pay close attention to the exact calories you eat and to the type of foods that you have, with a good balance of macronutrients in order to avoid excessive fat gains, while speeding up your results. This means that during a clean bulk, you should limit the calorific junk food, create a great balance of macros, and make sure you eat healthy and nutritional foods that can promote lean muscle growth.

There’s just one downside of clean bulk vs dirty bulk = you may not gain weight as fast. Since you eat less, the clean bulk can be slower. But you get quality weight (lean muscle tissues). Well, the other disadvantage is that you should pay attention to the calories (amount of foods) and macros (types of foods) that you consume.

However, it is always worth it. Why? Check out below.

Clean Bulk vs Dirty Bulk

So, when you go for a dirty bulk, there’s basically nothing that you can’t have. And you can have as much as you please. You can eat whatever you like, packing on as much weight as you humanly can without concern for fat gain or whatever other issues.

This is an advantage, alongside another advantage that you may bulk up faster than when attempting a clean bulk. That’s why a dirty bulk may be incredibly effective for lots of people like a dream come true, and allows you to gain muscle and strength fast. Nevertheless, there are side effects that you should take into consideration. Some notable ones are:

  • Excess fat gains (that is harder to get rid of later)
  • Feeling sluggish (because of constant high insulin and blood sugar levels)
  • High cholesterol levels (because of foods you eat)
  • High blood pressure and blood sugar levels (because of the types of foods)
  • Much harder to recover from this cycle, and change to a cutting cycle

So, clean bulking promotes a controlled calorie surplus with less fat gain. You pay close attention to the type of foods that you eat.

How to Start a Clean Bulk Diet

To kickstart your clean bulk, you will need to know your maintenance calories first. This is the number of calories that you should eat per day in order to maintain your current weight. This number greatly varies from one person to another, depending on your age, height, weight, and weekly activity level. There are online calorie calculators that can offer you an estimation of that number.

Once you find your maintenance calories, you simply add about 10 to 30% more over that number, to create a calorie surplus. As an example, a guy weighing around 180 pounds, being moderately active, would add 250 to 500 calories a day over his approximately 2,500 maintenance calories. This means he should eat 2750 to 3000 calories per day for a slight calorie surplus. But remember this is just an example and an estimative number, it can vary quite a lot from one person to another.

Besides calories, you need to keep an eye on your bulking macros. In order to support your muscle growth, you must aim to get around 1 gram of protein per day per pound of body weight. That would make up around 30-40% of your calories. The rest of your daily calories should come from fats and carbohydrates. Focus on around 20-30% of fat (healthy fat) and the rest (30-50%) to come from carbs (healthy, complex carbs).

Then you adjust from here. Adjust your calories or macronutrients based on your goals, how you react, and so on. For example, you increase daily calorie intake by 100-200 calories if you see little progress or manage to gain weight and need to increase calorie intake to support the growth. Or you could decrease calories (or become more active, or both) in case you notice fat gains along the way.

Work Your Nutritional Intake

In order to put on weight, you need to increase the calories you consume. Eating more means adding more weight. So, you should keep track of your calories. However, it is important to remember that calories (foods) are broken down into protein, carbohydrates, and fats. If you master the nutritional intake (types of foods, or quality of foods you consume), you will master the weight type you add.

More calories means more weight. But the macronutrients will dictate the weight type (fat vs muscle) that you gain. With incorrect balance, you may gain too much fat and not enough muscle. With a correct balance, however, most weight you gain can come from lean muscle tissues.

That’s why it is important to pay attention to these three macronutrients and have a proper balance. They will also help keep you healthy, look good, feel good, and so on. So, making smart choices and seeing food as fuel that enhances your health, your workout, and your recovery will help you a lot. In a clean bulk plan, you need to track your macronutrients and calories (because too much surplus can lead to too much fat gain). So, a clean bulk involves paying attention to your nutritional intake in fine detail.

A clean bulk macronutrient breakdown of the quality and healthy foods that you should eat daily should look like this:

  • 40% protein
  • 30% carbs
  • 30% fats

That’s out of 100% of foods that you daily eat, which should be 110-120% of your maintenance calories. Then you can adjust the calories and the macronutrients, but they shouldn’t be too far away from the example here.

Clean Bulking Foods…

The combination of healthy fats, lots of protein, and carbs will offer your body energy, strength, and recovery – the key elements for achieving your fitness goals. You could have slow-releasing carbs before a workout to keep you full and energized for your training, offering your muscles what they need to perform best. Some examples – brown rice or sweet potato.

On the other hand, protein is key for muscle growth, so you need to ensure you get enough of it (especially post-workout) to support this process. So, carbs offer you energy and protein for muscle growth while fat is important for supporting your organs, and muscles, and further supports your muscle growth, energy boost, and recovery. Example of protein – chicken breast and fish. Examples of fats – fatty fish, nuts, and avocados. You should make sure you get a healthy mix of all these three macros.

Moreover, a clean bulking food example focuses on whole, unprocessed, and healthy foods. You may have a small amount of high-calorie, processed foods during a clean bulk plan. But their amount should be minimal. Needless to mention you need to avoid high fat, high sugary, and junk foods. Check the types of foods you should eat and the ones you should avoid during a clean bulk plan.

The Ones You Should Eat:

  • Healthy fats such as avocado, nuts, olive oil, various seeds, and various fish types
  • Proteins such as fish, chicken, turkey, pork, greek yogurt, eggs, tofu, and protein powders
  • High quality complex carbs such as quinoa, oats, whole grain pasta, white potatoes, and rice
  • Fruits such as bananas, various types of berries, oranges, apples, pineapples, and kiwi
  • Legumes, veggies, and dark leafy greens such as all peans, broccoli, spinach, and cauliflower
  • Drinks such as sugarless tea and coffee and, of course, lots of water.

The Ones To Avoid:

  • Limit any junk food that is highly processed such as fried foods, sausages, salami, fast food, canned soups, full fat ice cream, cakes, cookies, candies, packaged pastries, and numerous others. Pizza, burgers, and sandwiches are a no-go.
  • Proteins with high fat amounts such as fatty cuts of pork or beef
  • Saturated fats such as oils, margarine, butter
  • High sugary foods
  • Lots of drinks such as tea or coffee with sugar, soft drinks, anything with sugar, and others

Top Tips For Clean Bulk

Get lots of sleep during your clean bulk plan

Do you know that you’re growing muscles when you sleep? We grow thanks to the foods that we eat, but the process of growing occurs during sleep. That’s why rest periods are just as important as food or training for muscle growth. Usually, that’s something that happens without you paying much attention to it (because we all sleep, obviously). However, this piece of information is oriented towards those who do not appreciate the power of sleep or do not get enough sleep and you should make some changes in order to get more sleep. Also, focus on quality sleep.

When you hit the gym and lift heavy, you could find yourself overtraining and feeling fatigued. This is going to make you feel tired and overworked, which will hinder your gains, not having what it requires to keep on growing. Not only that but when you feel tired it can also make you more tempted to eat unhealthy foods such as processed, sugary foods.

Not only that, but sleep, as you may already know, is an extremely important part of our daily lives due to various reasons. So, what you should aim for is to get quality sleep. There are various ways to do so. Needless to mention you should aim to get at least eight hours of sleep every night to get your body time to recover. Those who work out intensively may even require more than that, such as nine, ten, or even more hours per day. In short, what I’m trying to say is that doing heavy weight training requires regular rest in order to make sure that your body has time to grow muscle and repair itself.

Cardio and clean bulk

Many people associate cardio with staying fit or losing weight only, but cardio can be beneficial for those who are searching to bulk up too. While it doesn’t help you grow muscle, it helps promote cardiovascular health.

It is quite obvious that during a bulk plan, you should avoid high intensity cardio so you won’t use the energy your body needs to repair muscles and grow. However, you could go for low intensity cardio in order to warm up or finish your gym session for a bit of cardiovascular health boost.

Avoid cardio altogether if you can’t eat anymore but you still struggle to gain muscle. But you must add some form of cardio as long as you seem to gain too much fat along the way. Cardio during clean bulk helps you burn excess fat. Moreover, studies prove that it helps you aid recovery post-workout, improving muscle mobility. It helps keep you generally pretty fit and healthy, with great cardiovascular health improvements.

Add compound movements

Well, compound movements are extremely important regardless if you’re dirty bulking, clean bulking, or even cutting. They help grow muscle and preserve muscle. And while a lot of us want to target certain muscles to grow muscle in certain places we want the most, compound movements are extremely important. Isolation lifts are perfect as accessory workouts, but compound movements are crucial during a clean bulk. Compound exercises will train multiple parts of the body in every lift, and will allow you to train with heavier weights. This will support muscle mass growth. Moreover, it helps you burn more calories too as you have more resistance during compound movements.

Don’t bulk for too long

A clean bulk involves eating healthy complex whole foods with a proper balance of macronutrients which means that you have mostly a healthy bulking diet. Nevertheless, a bulking cycle simply cannot go on for too long because it is hard to sustain. Moreover, you need to allow time for your body to adjust to the new weight. Moreover, as you continue to gain weight because you eat more, your body’s insulin sensitivity is likely to decline. This won’t only hinder your gains making it easier to gain fat, but it can become unhealthy. Therefore, the point is to bulk for a limited period.

Clean Bulk Benefits

  • Limits excess fat gain. You control your calories although it is in surplus. You also limit junk foods with a proper macro balance. This will help avoid fatty gains.
  • Reduces health risks. As you have a varied and healthy diet, it will lower the health risks commonly associated with consuming too many calories, junk foods, and adding fat.
  • Feeling great. During a clean bulk, you get lots of vitamins, fiber, minerals, and phytonutrients which will make you feel and look great.

Clean Bulk Downsides

  • Slower progress. Comparing a clean bulk cycle to a dirty bulk – you get fewer calories. Despite being in surplus. This difference could make you progress slower in your weight-gaining journey. Additionally, you aim for 300-500 extra calories per day, usually. It can be easy to misjudge your calorie needs and take less, stopping your muscle growth process before you even know it.
  • Quite strict. A clean bulk involves a strict eating pattern in terms of the amount of calories you eat and the macronutrients you get. This means that there are a lot of foods that you can’t have. This makes it harder for some people to stick to their clean bulk program.

How To Clean Bulk Conclusion

A clean bulk diet could appear pretty restrictive, but it’s actually not that bad. You are eating in calorie surplus which means that you offer your body more fuel (energy in the form of calories) than it needs. Moreover, you offer it a great balance of macros and lots of micronutrients – everything you need to feel great, perform great, and look great. You may not progress as fast, but you know that you only gain muscle tissues, not fat. Also, in order to stay away from those hard to resist cravings, you could find a perfect balance between a clean bulk and a dirty bulk. Such as getting around 90% of your total calorie intake from healthy, unprocessed, and whole foods. While allowing for only 10% to come from processed, junk, high-fat, or high-sugar foods.

This way, you know you’re on your way to clean bulk and still keep cravings at bay. However, sometimes you may need a helping hand. For those who are serious about lifting heavy and achieving huge muscle gains, and especially doing it fast – Cycle Gear is here to help you.

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How To Create a Calorie Deficit For Weight Loss?

A calorie deficit, to those who are not aware of what it actually is, can sound something intimidating, hard, or even dangerous. Nonetheless, the calorie deficit is actually a logical and straight explanation of how we manage to lose weight and burn fat.

In fact, if you’ve ever noticed losing a few pounds and had some success in your weight loss journey, then you’ve unknowingly been in a calorie deficit yourself! Being in a calorie deficit is actually a crucial component of cutting fat and getting lean. In case you’re doing it right, you can also gain some muscle mass too. But if you’re doing the wrong calorie deficit plan, then you could lose muscle!

What is a Calorie Deficit?

The calorie deficit is a state that your body enters when you provide it with fewer calories than it burns on a daily basis. You can burn more calories than you consume either through staying active, simply via dieting or both. Regardless, as long as your body gets fewer calories than it consumes, it is in a calorie deficit state.

Absolutely anyone can enter a calorie deficit. Regardless if we’re talking about competition powerlifters, bodybuilders, absolute beginners, veteran lifters, sports players, or even those who have never been in a gym.

In the end, it all depends on how many calories you put into your body versus how much energy (calories) you use per day. How many calories you put depends on how much and what exactly you eat. How many calories your body uses depends on your daily activity level.

What factors impact the calorie deficit?

There are a lot of factors that could impact your calorie deficit. Keep in mind that everyone is different, with different body types, responding differently.

A lot of things can influence the calories that you burn daily. It comes down to your gender, age, height, and weight, the amount of activity you get on a daily basis, as well as your body composition (your muscle-to-fat ratio).

For example, if you have more weight, you are likely to need more calories to maintain that weight than someone lighter than you. But as said, there are other factors to take into consideration. For example, we usually need fewer calories per day as we age. Moreover, men tend to need more calories than women. It is quite obvious that the more you exercise a day, the more fuel (calories) you are going to need to put into your body to keep it functional. Think of calories as an energy source. As you put gas into your vehicle for energy, you put calories (foods) into your body for energy.

Calories and Weight Loss

It is important to understand that you cannot lose weight in case you are not in a calorie deficit. The calorie deficit is the only way for weight loss. Nonetheless, keep in mind that there are numerous other things that play a role in the way you look. For example, if you only eat fewer calories than you burn, you will see the number on the scale go down. But if you do not exercise and do not eat healthy, it doesn’t mean that you’re going to love what you see in the mirror. That’s because you’re still likely to have a lot of fat. Moreover, you’re likely to feel down, because of the poor food choices.

On the other hand, if you are exercising intensively and regularly while eating a lot of vegetables AND staying in a calorie deficit, then you are going to burn fat, see the number on the scale go down, AND maintain/grow muscle while feeling great!

In order to burn about 1-2 pounds per week, an average person is going to need to lower their daily calorie maintenance requirements by about 500 to 1000 calories (the average person needs anywhere between 2000 to 3500 calories per day).

Keep in mind that to stay in a calorie deficit, you do not need to go hungry. You could eat low calorie foods like vegetables and fruit, with lots of protein and fiber which helps you keep fuller for longer. Another trick is to drink more water (sometimes, we mistake the feeling of thirst for the feeling of hunger). All you need to do is keep a lower-than-maintenance calorie schedule. In fact, you should not be too drastic with your calorie reduction. While it will speed up weight loss, it can wreak havoc on your body’s organs, immune system, metabolism, and/or hormonal balance.

How to Achieve a Calorie Deficit

You need to eat fewer calories than you burn to achieve a calorie deficit. But how do you know how many calories your body burns? Well, there are various methods you can use to find out how many calories your body requires in order to maintain its current weight.

  • Nevertheless, one of the simplest ways that offer an approximate measurement is to use an online calorie calculator. How does it work? Well, there are various factors it takes into consideration.

For example, you should know that everything in your body burns calories. You’re actually burning calories even when you do nothing, such as sleeping or watching TV. That’s because your lungs breathing, your heart pumping blood, your muscle repairing, your stomach digesting food, your brain functioning and everything else – are all requiring fuel.

That’s why people tend to burn fat even if they do not exercise, and sometimes, even if they are not trying to lose weight. But it is pretty obvious that you boost the calorie expenditure process as long as you start doing something. Walking, running, lifting weights – all work your muscles. And muscles need that fuel to perform the necessary tasks. This is why a physically active person burns more calories than another who is not. So, if you plan to find out how many calories you need you could use an online calorie calculator. It is not 100% accurate, but at least it provides a good approximation. You need to provide your age, gender, height, weight, and weekly activity level, usually.

Then, you need to eat less than the maintenance number.

The speed of your weight loss will depend on how large a deficit you create. Too large a drop in calories is, obviously, not sustainable. Moreover, it can be unhealthy too. It is recommended for you to reduce the calories by about 500 up to 1000 calories on average per day. If you don’t reduce by 500 per day, your weight loss progress is going to be very slow.

But it is not only about lowering your daily calories by 500 per day for reasons I’ve earlier shared. You also need to eat healthy. Go for low calorie foods like vegetables and fruit, while eating lots of fiber. Do not forget that you should also drink lots of water every day too. These are tricks that can help stave off hunger. Foods that are packed with fiber and protein will help you keep you satisfied for longer. Moreover, they are usually pretty low in fat and calorie amounts.

So you need to reduce calories (eat less) while eating healthier, or increase the amount of exercise that you are getting daily. This can cause a calorie deficit, which leads to weight loss. But ideally is to do both.

Exercising will keep you healthier, and leaner, and boost calorie expenditure. Definitely forget about sugary drinks, and avoid as much high fat foods and processed foods. Have a balanced and healthy diet. Avoid fatty foods and processed foods. Go for green vegetables, whole grains, fruits, lean meats such as chicken and fish, as well as low fat dairy products too.

Create a Calorie Deficit and Maintain Your Muscles

To burn fat, you need to stay in a caloric deficit. However, it is important to understand that during a caloric deficit, you are likely to use muscles as a form of energy source, not only fat. This means that while you burn fat, you may also lose some muscles too. This is why it is important to eat healthy (not only less) and to exercise. This will greatly help minimize muscle loss when you’re cutting calories. You need to get plenty of protein and lift heavy in the gym. Proteins are the building blocks of muscles, and protecting them, while lifting heavy ensures you keep those muscles and may even gain more.

The problem is that it can feel too demanding. When eating less, creating a calorie deficit, you may notice a lack of energy, strength, and endurance. This can make it harder to keep pushing in the gym. Moreover, you may start losing motivation too, due to lack of strength and energy. Especially considering that in a cutting cycle, you should work hard, but give up on so many of your favorite foods. This is why a weight loss and cutting cycle can be very hard to maintain.

Yet, now you can get a helping hand. Cycle Gear is here to help with all your needs. So if you want a better and faster way to kickstart your calorie deficit and cutting cycle, go for our 100% quality and real anabolic steroids. provides the best quality bodybuilding steroids online for the best prices on the market. Regardless if you’re searching to cut or bulk, we got you covered. These cutting compounds boost your strength, and fat loss, preserve muscle, and enhance energy, endurance, and overall motivation!


Body Recomposition: Build Muscle and Burn Fat

Body recomposition (known shortly as body rcmp) is the act of losing fat while you simultaneously gain muscle. For most people in the fitness communities (and bodybuilding), this is the number one goal. Body recomposition is easy to understand though, but it is extremely hard to achieve. If you’ve ever tried it, you know what I’m talking about. Yet, it could be easier for you if you’re a complete beginner.

Body recomposition is a more common and easier thing to achieve among those people who just started a new workout regime. This is usually common and easier for the first few months of proper training and dieting. Beginners who changed their lifestyles from no gym and no diet to regular intense workouts and healthy, balanced diets can expect to notice the fat loss and muscle growth occurring in tandem relatively easily. This is especially true if adding anabolic steroids.

In fact, that’s why anabolic steroids are so popular in fitness circles. They are extremely helpful at burning fat and gaining muscle at the same time, which defines body recomposition (body recomp). The best part? Anabolic steroids allow for body recomposition even among veteran lifters, not only beginners (but especially beginners). That’s because beginners who are fitness to strength training can get the muscle growth and fat loss concomitantly.

But after this, however, most people reach a plateau sooner or later. This is the reason veterans should resort to the good old bulking and cutting formula. This is the success formula to keep improving the body.

But there are methods that you can use to lose fat and gain muscle at the same time for longer.

How To Do Body Recomposition Correctly?

While nobody can continue body recomp indefinitely, there are various ways that you can use to continue your body recomposition long beyond the early stages of a beginner. What you can do is to know the tricks and how to do it, and actually follow these tricks.

Another way you can surely continue your body recomposition, as said, is anabolic steroids. Whether you use them or not, you should still follow the tricks I will share here. Nevertheless, anabolic steroids are a sure and extremely popular way to help you achieve those goals. There’s just nothing better than steroids when it comes to burning fat and gaining muscle at the same time.

Anyway, let’s get going.

Muscle Gain

As a general rule, this is how much weight you need to aim to gain each week in a body recomposition program. Yet, these are the numbers without the use of anabolic steroids. They can significantly increase if you choose to add them.

  • Beginner: add 0.5% of body weight per week
  • Intermediate: 0.2-0.3% body weight per week
  • Advanced: 0.1% of body weight per week

As much as you can notice, the possible gains for advanced gym-goers are reduced. The substantial gains can be made for a long time before this happens though. Moreover, as said, with anabolic steroids, this number significantly increases, in each category. Nevertheless, it will still decrease from beginner to intermediate, to advanced lifter.

Fat Loss

This depends largely on the weight that you started with. This means that you should be aiming for:

  • Clinically obese (over 30% body fat for men and over 40% body fat for women) – 2% fat loss each week.
  • Overweight (22-30% body fat for men, 32-40% body fat for women) – 1.25% body fat lost each week.
  • Average (15-22% body fat for men, 24-32% body fat for women) – 0.75% body fat lost each week.
  • Fit (8-15% body fat for men, 14-24% body fat for women) – 0.5% body fat lost each week.
  • Contest-level (body fat below 8% for men, and body fat below 14% for women) – 0.2% body fat lost each week.

Then again, keep in mind that anabolic steroids can help boost fat loss processes. This means that these numbers can increase by adding them. Similar to muscle growth, the number still decreases depending on your starting weight.

Determining Your Weekly Calorie Balance

It is important to understand that you need to eat in a calorie surplus in order to gain muscle and eat in a calorie deficit of calories to lose it. While there are other differences between cutting vs bulking cycles, the main and most important factor that differentiates a bulking from a cutting cycle is the amount of calories you consume.

So, how do you burn fat and gain muscle at the same time? First off, all the calories that you consume should come from high quality, clean, healthy, whole, and unprocessed foods. You should also make sure you have a proper balance of macronutrients fat, protein, and carbohydrates. That’s why it is called a “balanced diet”.

Keep in mind that 3800 calories make up 1 pound of fat. And 1600 calories make up one pound of muscle. That’s why there are people in calorie deficit who still gain muscle. They manage to do so, however, because of their quality, healthy, and balanced diet combined with a regular, proper, and intense training regimen.

So, in terms of calories to achieve body recomposition, you can stay in a very slight deficit, or even in maintenance. What you should aim for, mostly, is the quality of foods, and the right balance of macronutrients, also making sure you get enough micronutrients (antioxidants, fiber, vitamins, and minerals). To rule out your maintenance calories, you can use an online calculator tool. There are also formulas, but online calculators are easier and faster. You’ll need to consider your gender, age, weight, height, and weekly activity level. The calculator may not be 100% accurate, but it gives you an approximate idea of how many calories you should eat per day for maintenance.

Gain Muscle and Lose Fat – Body Recomposition Step by Step

It is impossible to say how for long a body recomposition would go. That’s because body recomp depends on lots of variables such as body type, genetics, age, gender, training level, lifestyle choices, diet, training regimen, and so on. Nevertheless, if you attempt to follow these steps below, you will make sure to achieve your goals in the shortest time possible, and keep body recomposition going for as long as possible. That’s especially true if you add anabolic steroids. But then again, regardless if you choose to add them or not, you will still need to follow the rules below to achieve your goals and stay on track for a body recomp.


Lift heavy, at least 3 times per week

This may be slightly more or less, depending on your physique and end goals. Essentially, you must be conscious of giving your muscles enough stress during the training session, and then give your muscles enough time to recover from that stress between the workouts so they can grow bigger and stronger. Also, as said, you’re likely to stay in a caloric deficit to achieve body recomposition. And since you’re in a calorie deficit, it means that you will need longer to heal and grow.

Moreover, you need to remember that you should hit all muscle groups, as hard as possible, regularly. You must remember to train hard and intensively, all muscles. That’s why you should aim for at least 3 times a week. Advanced could go for 4-5 workouts per week. If you’re unsure how to correctly workout (which is extremely important), I recommend talking with a coach about it.

Be careful with cardio

In order to properly do a body recomp, you should go for a proper mix of cardio and weight training. Cardio can be helpful, but it can be detrimental. So while you should do it, be careful with it. Burning a lot of calories very quickly through cardio could further increase your calorie deficit. This can throw off the delicate balance that you need to achieve body recomposition.

But if you’re excluding cardio completely, you’re not going to get that muscle definition, better cardiovascular health, and other benefits that come with it. In short, it is still very good for you. What you should do in this case is to follow these rules in order to make sure that your muscle gains and fat burning process continues:

  • Spend more time lifting weights than doing cardio. Usually, you end your workout with cardio.
  • Do intense bursts of cardio, rather than long slogs.
  • If you notice you lose too much weight too fast, either stop cardio or eat more.

Practice calorie cycling

Calorie cycling means that you eat more after your workouts than at other times. That’s because the muscles tend to grow more during the post workout period. The post workout window is real, and it shortens the more you train. Therefore, for body recomposition, you need to take into consideration every little detail. That includes the time when you consume your calories too. So, you need to only eat a surplus in a very narrow window after you exercise, and then maintain your calorie deficit for the rest of the day.

For a beginner, the post workout growth period (window) is almost one full day. But for a seasoned veteran, this window gets down to only 6 hours. In order to maximize your body recomposition, you must aim to eat a large, healthy meal well within this window. You should first rule out how many calories you should eat a day, and plan your workouts so they would be followed by your larger meals. Save the smaller meals for inactivity periods.

Get high quality sleep

And by saying high quality sleep, I’m talking about both quality and quantity of sleep. A good night’s sleep is crucial for any fitness goals, especially for harder-to-achieve ones such as body recomposition. Do not underestimate the importance of quality sleep for body recomp, or you’ll simply never achieve it. In case you’re not offering your body the sleep that it needs in order to heal and grow, your entire training regime could easily fall apart.

Your body generates most of the testosterone and HGH (muscle building hormones) when your body is asleep. Even if you use testosterone and HGH as injections, including other steroids, sleep is still extremely important because the regenerative process mostly occurs when sleeping. Not to mention that there are numerous other hormones that are necessary for building muscle and burning fat, including numerous other processes! You must get 8-9 hours of sleep every night, while ensuring you get enough high quality sleep such as having a cool and dark bedroom, without noise or other factors that could negatively influence your sleep.

Use Cycle Gear

When you’re searching for ways to achieve body recomposition, Cycle Gear is what you need. Losing fat and gaining muscle is not an easy task. Especially if you’re unsure what you’re doing. This is a very challenging thing you plan to achieve, both mentally and physically. Sometimes, you may give up, either because of a lack of energy, lack of results, motivation, or other reasons.

  • Luckily, however, Cycle Gear is here to help you out. We provide 100% quality anabolic steroid alternatives and hardcore bodybuilding performance enhancing drugs. They are scientifically proven to be the best compounds in existence when it comes to increasing muscle mass, reducing soreness, and post workout recovery times, boosting energy levels, and enhancing the fat burning process.

Cycle Gear is here to help you out rule the way in which you should run those steroids safely. With an individual cycle plan and lots of helpful info you can get from our site, you’re surely on your way to getting the best possible results when looking forward to a body recomp. Moreover, we provide the best quality compounds on the market for the best prices. That’s why is a win-win for anyone who is searching for ways to build the best physique of their life, and become the best version of themselves. Try it now, and you’re going to take your workout and dieting efforts to the next level!


Cold Shower Benefits For Bodybuilding

A cold shower can provide a lot of benefits, both for bodybuilding and for general health. That’s why if you can’t remember the last time you had a cold shower or even bath, it is the right time for you to start thinking about it. Especially if you’re looking to maximize your bodybuilding goals. A cold shower has so many benefits that its use dates back decades ago. So, while a lot of us in the present day love the idea of a steaming hot bath, you should really start valuing cold baths more. In the past, cold showers were a norm since cold water was far easier to have access to than heating it.

So, if you heard of ice baths, you may already know their benefits to elite athletes. But today, we’re going to take a closer look at it and determine how a cold shower or bath could support your bodybuilding goals.

There are a lot of other benefits besides the ones we’re going to share here. But I’m going to share three main reasons why a cold shower could benefit you a lot in your mission of growing muscle, strength, and burning fat.

A cold shower boosts your metabolism

Have you heard about the rumors that the cold has a great effect on your metabolism? Well, they are more than just rumors – that’s actually the truth. If you haven’t heard about this before, then you are seriously missing out.

The cold boosts your metabolism as it burns fat for heat. If you were to get into a cold bath, your body would start burning fat faster, simply because it uses fat to keep your body warm (at normal temperature). This is known as thermogenesis.

In order to maintain homeostasis, fat burning dramatically increases. According to studies, the submersion in cold water of 14°C (57 °F) will increase your metabolic rate by a whopping 350%. Not only that, but both bathing and showering in cold water have been proven to stimulate the brown adipose tissue (BAT) which is popular simply as brown fat. You may think that’s a bad thing as it stimulates fat. But brown fat actually is the one you would love to have because it plays an important role in the conversion of fat to heat.

The cold can boost your testosterone levels

OK, this may not be a great advantage if you’re already using testosterone injections as they keep testosterone levels elevated regardless of what you do. Nevertheless, it will still help in numerous other ways. According to research, there are connections between a cold shower/bath and high testosterone levels. I’m quite sure you already know the crucial role testosterone plays in helping you build muscle, cut fat, and perform in the gym.

The reason why it helps so much is because (studies prove) testes are working at their best in colder temperatures. A cold shower or bath has the ability to reduce cortisol (the stress hormone) which leads to a negative impact on testosterone production. In short, reducing cortisol helps boost your testosterone levels. But reducing cortisol is a great benefit in itself as you’ll experience faster and better muscle growth, among numerous others.

For example, lowering cortisol helps engage the parasympathetic nervous system. This is extremely important to support a quality night’s sleep. Need I say more about how extremely important it is to get enough decent sleep to support your gains?


Extremely beneficial to start the day

As I just earlier mentioned, a cold shower could greatly help you sleep better. But a cold shower could also help you… wake up. While this sounds strange that the same thing helps both sleep and wake up, that’s actually true. And I guess I don’t really need to explain how a cold shower can help you wake up. Just imagine getting that cold water on your face, you immediately wake up. So, if you struggle to get going in the morning, a cold shower would really help to wake up your body… and mind.

I know what you’re probably thinking – “I won’t be doing that, it’s just not comfortable. And… brrrr.. No”. Well, then you’re going to miss a lot. Doing that is going to stimulate the release of antidepressant endorphins (which helps you start the day in a good mood, and as you may already know, that can change your entire day, and your entire life). But that’s just part of the benefits. It will activate the nervous system, increase your metabolism for the day, spike your heart rate to get you going, and boost blood flow which helps recover your muscles, reduces soreness, and as said – burns fat.

Do not worry, you do not need a 20 minute cold shower. A quick 5 minutes will be more than enough to benefit your mind and body.

What Else Can You Do To Support Your Gains?

It is pretty obvious that a cold shower helps only support your gains. It boosts your metabolism, and natural testosterone production and has other benefits. But there are certainly other things that you can do in order to support your bodybuilding efforts and workout. While it is quite obvious that you need to work out hard, regularly, and correctly there are other things you should do besides a cold shower. Some of the basics are:

Stay hydrated

Water is crucial to support the repair and recovery of your muscles. It is actually important to stay healthy.

Get plenty of rest

While you work out, you tear those muscles. But then they need to grow back stronger. It occurs as you rest. You need a lot of sleep so your muscles have time to recover. And generally, similar to drinking lots of water, no need to mention its importance in staying healthy.

Eat well

Should I say more? I mean… It is extremely important to have a healthy and balanced diet. Overeating or undereating will definitely lead to negative effects. Not eating quality foods will develop nutrient deficiencies, impacting your muscles’ ability to recover, your hormonal balance, your fat burning abilities, and so on.

Yet, these are the crucial ones without which you just can’t achieve any bodybuilding goals. A cold shower is not crucial. But it is definitely beneficial. Among numerous other things that you can try that greatly help support your goals. Some of them are:

Try supplements

Creatine and protein are widely studied and were proven to have a huge effect on improving muscle strength and growth when used during regular resistance training. They reduce muscle damage and inflammation. These are just examples among lots of others such as L Carnitine for fat burning, L Arginine, L glutamine, and so on. We can also include various vitamins and minerals here. Omega 3, vitamin D, B, and numerous others.

Androgenic and anabolic steroids

We’ve all heard about their ability to build muscle and boost strength. That’s not a myth and they are so popular because they are indeed so helpful. In fact, there’s nothing better than steroids for growing muscle, boosting strength, burning fat, and generally supporting all your physique and performance enhancement goals. Yes, they do have side effects, but what doesn’t? If you’re going to use high quality steroids and learn how to use them right, you can get the best benefits and stay away from the side effects. Lucky you, at you can do both – buy the best steroids on the market and learn how to use them correctly.


Having a Cold Shower… In The End

In the end, there are a lot of different ways to optimize your workouts and muscle growth. I only shared some of the most popular methods. But there are some crucial ones such as eating well, getting plenty of rest, and hitting the gym hard and regularly. But there are numerous other things that will significantly influence your bodybuilding routine and goals. Taking a cold shower or even a bath every once in a while will make such a change.

  • Another sure way to hugely boost your goals is our 100% quality bodybuilding steroids that will support muscle growth, strength, fat burning, and so on. Whether you’re cutting or bulking, Cycle Gear is here to support and provide the help you need for achieving the performance and physique you’re dreaming about.

We provide lots of products and lots of information – all you need to get going. For example, do not forget that the post workout routine is just as important as the pre workout routine. You should allow your body time to both prepare and restore itself. While you prepare with a pre-workout, the post-workout is crucial to recover and maximize your efforts from the time you spend in the gym.

Best Tricep Workouts

Do you know that the tricep muscle makes up most of your arm muscle? So, if you really want to bulk up your arms, you need to make sure you go for the best tricep workouts in order to grow your tricep muscles and get those huge arms. In this article, we’re going to talk about the best tricep workouts in the gym, as well as sharing a few exercises that are awesome even if you’re at home.

With the help of these tricep exercises, you’re going to feel the burn, making your arms bigger and stronger in no time.

At you get a lot of help when it comes to building huge arms and achieving your dream physique. You can also use anabolic steroids that are going to make your triceps huge, and all other muscle groups. They will make you stronger and significantly speed up muscle growth. They are going to help you yield the best results from these tricep workouts.

  • We carry the best steroids for the best prices. There’s no need to worry about the quality as we work only with the best manufacturers on the market and we carry the best prices for them. Moreover, we can help teach you which ones and how to use them correctly so they remain both safe and effective.

So, let’s get started.

Press up

It mostly focuses on your chest, but it definitely involves your tricep. Repeat for about 10 reps per set and increase as you improve.

Diamond press up

An improved version of standard press up that will help focus mostly on tricep muscles. Repeat for 5-10 reps per set. Increase as you improve.

Plyometric press up

Another version of press up – the plyo press ups makes sure you feel the tricep burn. Again, I would recommend 5 reps per set then increase.

Bench dip

The top tip for this exercise is not to lock your elbows at the top of this exercise. Repeat for at least 10 times. Might add weights with more experience.

Tricep kickback

Tricep kickback can be done with a cable machine, but you could efficiently do it with dumbbells too. You could go for more or less reps depending on the weights. Somewhere between 8 and 12 reps are most common.

Overhead tricep extension

There are two variants: with dumbbells or with a cable machine. Go for proper weights and again opt for 8-12 reps per set. This is perhaps one of the best exercises to implement into your tricep workouts.

Lying tricep extension

Do not lock elbows as in most other exercises so you won’t lose tension in muscles. It is a great exercise to help avoid stress on your elbow joints as you can experience with lots of tricep exercises. Use a dumbbell because it allows for more movement. 8-15 reps.

Cable tricep extension

You perform it with the help of a cable machine so it is only done in the gym. This is one of the most popular exercises for triceps. 8-15 reps.


This exercise requires a bit more experience so it may not be a good option for a beginner because you may risk losing control. You could use a barbell or an EZ bar. 6-12 reps.

Tricep press down

Another popular tricep exercise in the gym with the help of a cable machine. 8-12 reps are going to do the trick.

Bar dips

It may be an exercise for the more experienced people. Professionals may even add weights. Opt for 8-20 reps. Another exercise that you just can’t miss in the best tricep workouts.

Close grip bench

Similar to a classic bench, you have a close grip bench to make those tricep muscles work more. Usually, it is effective to have 6-12 reps.

Barbell press

It is important to perform this movement correctly to avoid putting too much stress on your elbow joints. Make sure to control movements and keep your elbows in check throughout your workout, while not fully locking your elbows at the top of the move. Go for 5-10 reps.

Ready To Get The Best Out Of These Best Tricep Workouts?

It doesn’t matter where you’re working out, these best tricep exercises are going to help you yield some serious gains.

It is extremely important to remember that you should have a proper form, control your movement, and go for the right weights as long as they are involved. Needless to mention you need the right type of diet too. But even so, you may still need a little support in hitting your body goals.

Here at you can get all the help so you can speed up muscle growth in the best and fastest way. There’s nothing better than anabolic steroids to help you yield those big gains and do it fast. We carry numerous bulking and cutting steroids that will work in the best possible ways due to their quality. Learn how to use them and you’ll get all the gains with zero side effects. And with these tricep workouts exercises, you’re sure to get huge arms!


Bulk Up Fast

If you’re a regular gym-goer, you’re definitely wondering how to bulk up fast. During the bulking season (usually, when the months start to feel colder), we have fewer chances to get our shirts off, so it is the right time to gain muscle mass which can come with some fat addition.

In short, the bulking season involves supersizing those gains which means that you gain as much muscle and strength as possible, but you also gain some fat. Then, during the cutting season, you’re trying to burn that added fat by maintaining as much muscle and strength as possible. You’re doing it both by eating right and lifting big. But the difference between bulk up is that you eat more than your maintenance calories, whereas during cut down you eat less than your maintenance. There are also some differences between the workout plans, but the differences are not that big. And they are not as essential.

  • But generally, the principles of a bulk up plan are to focus on two main principles: maintaining a diet that involves consuming more food than you burn (staying in a calorie surplus) and regularly exercising to trigger hypertrophy (muscle growth).

While these are the two core principles, how you do them will greatly affect how much and how fast muscle, strength, and fat you will gain. However, today we’re going to talk about ways to bulk up fast and correctly. You will learn what you can do in order to gain as much muscle and strength as possible, as fast as possible.

The biggest mistake when bulking up

A lot of people assume that a bulking cycle involves as much as possible whatever you love. This is by far one of the most common and biggest bulking mistakes. This is a bulking plan too, known as the “dirty bulk” which can still help get you those gains. However, this is not the bulking cycle I would recommend.

Such a diet plan usually involves fatty fast food and crazy shakes in order to eat as many calories as possible. The problem is that these are foods high in fat and simple carbs, that have very little nutritional benefits. So, eating as much as possible of your favorite meals may sound like a dream come true. However, such a plan could lead to excessive weight gain in the form of fat and minimal muscle growth. Not to mention the potential health risks and performance issues.

The dirty bulk usually leads to a huge increase in weight gain and does it fast. However, it commonly results in an expanded waistline while causing a negative impact on your internal organs. There are safer and more efficient ways to bulk up fast. We’re going to share the ways you could do it here.

How to Bulk Up Fast The Right Way

A healthy bulking plan focuses on two main factors, as said – working out regularly (and intensively) and dieting in a calorie surplus (high quality food). So, you don’t want to sit on the couch only filling your diet with quality protein, antioxidants, essential fats, fiber, and carbs. And you don’t want to regularly work out intensively while only eating junk food. Lastly, you definitely wouldn’t want to combine junk food with doing nothing – it will definitely havoc your physique and performance. You will need a combination of quality foods with regular exercise. You need a healthy diet and decent sleep, with enough water, and avoiding bad habits such as alcohol, drugs, or smoking. This way, you’re on the right healthy bulking plan.

In short, in order to bulk up fast, you need to do everything that sounds pretty much like a cliche. You should be training hard (and regularly), eating smart (and a lot), resting (sleeping) plenty, avoiding bad habits, and so on. Thinking that something won’t make a huge impact is the true way to hinder your gains. Everything has an impact on your ability to grow muscle. Especially when you’re looking to do it fast. You should also optimize your body’s anabolic hormones. Those that build muscle. That’s why you may look into anabolic steroids because there’s nothing that helps you better and faster at bulking up.

The person’s ability to build muscle greatly depends on their muscle building hormones. That’s why some people only “look” at dumbbells and muscles grow. While others need to spend years and years with little to no results. Their anabolic hormones dictate it. And steroids are basically hormones. With quality anabolic steroids that you use right, you’re going to bulk up the fastest possible way, especially when you have the right diet and workout plan.

What Should I Do?

Do not fill your body with takeouts and greasy foods. You should support the health of your internal organs. They will help support the muscle building abilities.

Also, before you throw yourself into a bulking plan that can be ineffective or worse – dangerous, you should plan ahead and keep track. A long term strategy of nutrition and training hard will definitely help you throughout the bulking cycles and beyond.

Plan your workouts and your diet. Also, plan your anabolic steroid usage too. If you plan to use them, make sure you buy the best quality steroids. At you can buy quality steroids with all their ancillaries. We also provide the best prices so you can save money for your diets and workouts. Moreover, we could help provide an individual cycle plan so you make sure that your anabolic steroid cycle will be effective and not cause side effects.

While it is true that steroids can be dangerous, they are only as long as you’re using poor quality steroids and/or do not use them right. With proper use of quality steroids, you’re going to bulk up fast and safely. You can both learn how to use them and buy the best quality ones (for the cheapest prices on the market) at!

How Much Should I Be Eating?

In order to fuel your metabolic processes, you should give your body everything it needs. That means both the macronutrients and micronutrients. These form up your calorie intake that you should keep in surplus to keep your body growing. However, how do you know what’s a surplus? Everyone is different with different body types, metabolism, activities, and so on. Based on these and other factors, the maintenance calories (to maintain the current weight) are very different from one person to another. You could use an online calculator to find your maintenance calories based on numerous factors. Once you find it out, aim to eat 10-20% more calories above maintenance to bulk up. As stated before, aim to get those calories from quality, whole, and unprocessed foods that will fill up your micronutrient needs with a proper macronutrient balance.

You need a proper macronutrient breakdown which can vary based on various factors. But you still need to have a balanced breakdown. You should aim for a daily intake of about 1-2 grams of fat, 2-3 grams of protein, and 2-5 grams of carbs per kilogram of body weight. It has a breakdown of something like 10-30% fat, 20-40 % protein, and 30-60 % carbs from the 100% of calories that you consume per day. Keep in mind that 1 gram of protein and carb contains 4 calories, whereas 1 gram of fat contains 9 calories.


Best Steroids For Bulking

Similar to foods, some people respond better to specific steroids than to others. That’s why it is hard to say the absolute best steroids in order to bulk up. Nonetheless, there are indeed some of them better than others for this specific purpose.

Dianabol (DBol)

Dianabol (Dbol for short) is perhaps the most popular oral steroid specifically due to its ability to grow muscle mass and strength. This is just the brand name, what you should look for is Methandrostenolone (AKA Methandienone) – the active substance.


Anadrol (Adrol)

This is another oral steroid that is extremely efficient at bulking up fast. In fact, it is even stronger than Dbol at growing muscle and strength even faster. The problem is that Anadrol may be too powerful for a lot of people. That’s why it is usually the steroid of choice for those who already have some experience. The active substance is Oxymetholone.


Deca Durabolin (Deca)

This is an injectable anabolic steroid that is extremely popular among those who are searching for efficient ways to bulk up fast and thicken their muscles. This steroid became popular in the golden era of bodybuilding and is perhaps among the most popular for its ability to grow muscle, remain safe, and be highly efficient. Its active substance is Nandrolone Decanoate.


Testosterone (Test)

There are multiple testosterone esters but regardless of which one you choose, they are all working the same way and doing the same thing – boosting your testosterone levels. And we all know how extremely important this hormone is for such purposes. In fact, this hormone is so important that I wouldn’t recommend using any steroids without using testosterone in the cycle. That’s why the testosterone solo cycle is what I recommend to newcomers who have never used steroids but are trying to bulk up. Then you could have stacks, involving testosterone with other compounds like Dianabol or Deca Durabolin (or even all three together with enough experience).


Testosterone Cypionate 200

Best Bulking Exercising

If you’re searching for ways to bulk up fast, you should make sure you’re going for the right exercises. Training arms all day and avoiding training legs will surely hinder your gains. Don’t do that! For the best and fastest bulk up results, you need to plan the correct bulking exercises, with the correct weights, reps, and sets. A coach can greatly help with that because it is highly individual from person to person. Not to mention that only a coach can help with the correct form in the gym, which is extremely important.

What we can say is that you should work out for hypertrophy (muscle growth) which usually involves 3-4 sets of 8-15 reps. But that’s not a rule, that’s why it is best to talk with someone who can help and spot you in the gym. Anyway, I also recommend planning your bulking exercises and basing your workout around compound movements. Some common ones are deadlifts, bench presses, squats, chin-ups as well as bent over rows.

I also recommend paying attention to how exactly you do it. For example, if you’re searching for massive gains, the time you spend working out should be spent on maximizing time under tension. That results in micro-tears, inflammation, and increased blood flow to the muscles. That is what you need when attempting to grow muscles and bulk up.

The mix of time under tension with a quality diet and lots of rest will allow as many muscle fibers to be torn, and then be repaired with the rest and foods. This is what results in huge strength and muscle gains.

Muscle Groups To Train

When you attempt to bulk up and want to bulk up fast, you need to train each major muscle group twice a week. That is what would provide maximum results. I would also recommend starting your workouts strong with compound exercises of four sets of 6-8 reps with heavy weights. You would progress every week and you could increase your overload of your muscles for maximum muscle gains.

After working out hard with big lifts and compound movements, focus on “destroying” those muscles with accessory work – isolation movement. Such as lateral raises, tricep pull downs, bicep curls, or pec flyes. And as long as you want to grow big muscles, you need to go hard in the gym. You should take the time to work each muscle until it can’t take much more. Rushing your workout won’t provide any results.

One top tip for achieving big muscles is to aim for slow tempo rest-pause sets. Go slowly in the eccentric movement. You’re not aiming to rep as much as possible, you’re aiming to grow muscle! So, you could go for a weight that allows you to rep 10 times, for example. But you should do them all slowly and efficiently with proper form. In a bicep curl, for example, aim for two seconds up, and four seconds down for 10 reps. Rest for 30-60 seconds and repeat. 4 sets. Then you could really make the muscles burn with a fifth and final set, repping as much as you can at a fast tempo. You are going to feel the burn as the muscle fibers are tearing.

Ready To Bulk Up Fast?

You can gain huge muscle and strength fast with Cycle Gear’s powerful bulking steroids. There are no better compounds that could help you bulk up better, more, or faster. Whereas you may think that anabolic steroids are dangerous due to all of the media – we can tell you that this is only true as long as they are abused. If you buy quality steroids for sale at which are of the best possible quality, you won’t only save money, but you’ll also ensure they work as intended. With proper use, you’ll make sure that they are safe to use. You just can’t go wrong with us as we can also help you teach how to use them the right way so they would remain both safe and effective.

But it is very important to remember that as long as you want to bulk up fast, with steroids or not, you should have the proper workout and diet plan. The steroids will speed up the efficacy of the efforts that you put in the gym and in the kitchen. But working out hard in both the kitchen and the gym is crucial to see those gains and become the better and bigger version of yourself when attempting a bulking cycle.

How Does The Body Burn Fat?

Everyone has heard about “fat burn”, but not everyone realizes what really happens to that fat when we burn fat. If you’re thinking “I don’t really care”, you should know that’s a big mistake. That’s because if you learn what happens to the fat the body burns, it may be helpful in burning it faster and easier. Understanding the process of “fat burn” will help you achieve your goals.

In the end, regardless of where the fat tends to store, we can’t burn fat locally. There are different areas of our bodies where fat may be stored. It mostly has to do with our genetics. For some, it could be the stomach, for others thighs, or even the face. It varies from person to person. But to get rid of the problematic area, we have to learn how to lose weight and burn fat. Here we’re going to share how fat loss occurs.

How does fat burning occur?

When we’re burning fat, we do not literally set it on fire so it would burn. It also doesn’t literally “melt” as we tend to say, nor does the weight we lose, we actually lose. So, where does the fat even go?

Before we explain it, there are various things you should be aware of. So, when we have a bit more weight than we want to, it means that we’re eating more calories than our body is using. Calories are basically the energy that your body needs to perform. Think about calories for your body as fuel for your car. But instead of pouring on the floor when the tank is full, the body tends to store those calories so it can use them for later. But when you never stop providing that surplus of calories, the weight gain doesn’t stop. That surplus of calories is stored in our body in the form of fat and/or muscles.

It is important to understand that the body is using that energy (fuel) received from calories (from foods), in different ways. We do not only need energy for physical exercise. We also need energy even when we’re at rest. That’s because your body needs to use energy in order to keep your heart pumping blood, your lungs to breathe, your brain to thin, your digestive system to break down the food you eat, and so on. This is called the “basal metabolism” or “basal metabolic rate” (BMR for short). And obviously, the body needs energy when you’re active. Whether you’re lifting weights, doing cardio, or walking – your muscles need energy to perform the necessary tasks.


So, what happens to fat when you lose weight?

Well, in order to burn fat, you will need to eat fewer calories than your body needs. When you’re performing tasks, the body needs calories (fuel) to perform them. In case you’re not providing those calories (from foods), your body takes its fuel (energy) demands from the stored calories. So that’s why the body is still able to function despite the fact that a calorie deficit occurs. It is going to search for your fat reserves for energy. Therefore, it will burn fat.

Nevertheless, the question still stands: what happens to fat when you lose weight?

Fat tends to leave your body in two ways. It escapes through your skin when you’re sweating, or through your kidneys – you basically urinate it. This is in the form of water. However, only a small amount of it (16%) turns into water. The rest (84%) you actually breathe it out. What does this mean? The fat is turned into carbon dioxide and you burn it by basically breathing it out.

Therefore, fat is converted to carbon dioxide (mostly) and water (a bit). You exhale carbon dioxide when breathing, and you get it out through sweating and urine. So, to be more exact, if you lose 10 pounds of fat, then 8.4 pounds go through your lungs, and the remaining 1.6 pounds turn into water.

Burning Body Fat

Because of the way we burn fat, it explains how some people can burn fat without ever stepping into the gym. It also explains how people can burn fat without ever sweating. Contrary to popular belief, sweating a lot in the gym will not cause fat burning. It will only cause water loss. And only a very small amount of that sweat we lost will contain fat. That’s why we can burn fat and lose weight through diet alone. We only need to maintain a calorie deficient diet (provide the body with fewer calories it requires) and voila – weight loss occurs.

Still, there are a lot of reasons why exercising goes hand in hand with fat burning and weight loss processes. Just think about it – if you’re getting the exact same amount of calories per day and you don’t work out and you maintain your current weight, you are going to notice fat loss as long as you continue getting the exact same amount of calories (foods) per day, but you started to work out. That’s because your body started using more calories.

It is pretty obvious that the body will use a good amount of calories when working out. But working out will not only have an effect on your calories alone. It will boost your BMR (metabolism), help provide a better hormonal balance that can support fat burning, and have numerous other benefits.

When we’re working out, our muscles will first burn through glycogen to get energy. After 30 to 60 minutes of exercising, it starts to burn fat. Studies suggest that incorporating weight lifting 2-3 times a week with at least 30 minutes of cardio on a daily basis will increase your metabolic rate and have a huge impact on the fat burning abilities of the body.

Best Ways To Burn Body Fat

We are getting energy from calories. But calories are broken down into three macronutrients – fat, carbohydrates, and protein. The body uses these sources in different ways in order to supply its energy demands. So, our body is mostly searching for fat and carbohydrates in order to get energy. It maintains protein to be used for muscle repair (which occurs post-exercise). The body uses protein during exercise too, but only a small amount. It mostly looks for fat and carbs when we’re exercising to fill up our energy needs. In the end, the ratio of how our bodies use these fuels depends on the type of activity that we’re doing.

Therefore, to burn fat, we need to provide a good ratio of these fuel types. We should work on our macronutrient ratio. It goes without saying that we should eat fewer calories too. This is the reason why we need to have a diet on point in the first place. We need to pay attention to how much we eat (calories amount) and to what we eat (macronutrients balance). Besides, we obviously should workout

Strength Training

Strength (resistance) training is extremely helpful in burning fat. It is mostly used for muscle building, but muscles help burn more calories at rest, boost metabolism, and it still helps burn fat directly. That’s why strength training is so important for anyone, regardless if your aim is to burn fat or gain muscle.

High intensity exercise

When you’re doing high intensity exercise (such as HIIT or running at a fast pace), your body will mostly rely on carbs for fuel. That’s because it needs a lot of energy and it requires them fast. But carbs are broken down for energy faster and more efficiently. So, your body looks for carbs when doing such activities.

Slower paced exercise

Such exercises are usually longer, but slower paced exercises such as running at a slower pace or even walking long distances. This shifts your body into taking its energy demands from fat, rather than carbs.

Anyway, you don’t really need to get caught about this. What really matters is to burn more calories than you consume.

How to Lose Fat?

So, what are the best ways to burn fat? The most important thing that you should pay attention to is the calories that you consume versus the calories that you burn. This will determine whether you lose weight, gain weight, or keep it unchanged.

So, in order to get that fat burning, I strongly recommend you to work on a calorie deficit.

So, as mentioned, the calorie deficit is the most important thing that you should focus on when you want to make sure that your body will start losing its current weight. This means that you consume fewer calories than the body burns every day. You should provide fewer calories than your body needs to maintain the current weight based on the activity level that day. That’s why you may have heard someone saying that they can eat a bit more today as they trained for a bit longer. That’s why, focusing on a diet alone for fat loss can be a solution, but a mixture of a healthy diet and exercise will not only speed up the process, but it will enhance the way you feel, look, and perform.

Burn Body Fat By Lifting Weights

Everyone knows that lifting weights will help build muscle. However, you need to know that lifting weights can help increase fat loss too! During weight lifting, you’re both burning fat and gaining muscle mass. So, lifting heavy and doing resistance exercises will encourage fat burning, boost metabolism, and help grow muscle mass. Especially when it is paired with a healthy diet.

Lifting weights benefits you in a lot of different ways. Here are some of the main benefits for you:

Fat Loss

As you can guess, you are burning calories during your workout. So, when you’re lifting weights, you’re actually burning fat, not only tearing muscle fibers (which then grow bigger and stronger, leading to muscle growth). Lifting weights at a higher intensity will help burn more fat and will help gain more muscle.

But doing so will also increase the afterburn effect. This means that even long after your gym session, your body is going to continue to burn calories (at rest) in various ways.

Boosts Metabolism

Why is weight lifting so helpful for burning fat? Because it helps kickstart your metabolism. A diet-only approach could help you burn fat. But the problem is that such a weight loss regimen (diet-only) will actually lower your metabolism by about 20% each day.

This means that your body’s ability to burn fat will decrease daily. Therefore, if you’re aiming for fat loss, lifting heavy in the gym will have a lot of benefits. It helps you keep your muscles, burn fat in the gym session, burn fat as an afterburn effect, and burn fat by keeping your metabolism high. So, instead of lowering your metabolism (which has a direct impact on how fast and efficiently you burn fat), you actually increase it.

Preserves muscle mass

Now that’s why lifting weights is so important. Doing cardio-only and dieting may help keep your metabolism (but not as high as when you’re lifting heavy) and may help speed up calorie expenditure. However, cardio won’t help preserve muscle mass. Weight training, however, will help you maintain muscle mass during your diet. This leads to even more fat burning. Muscles are metabolically active. This means that when you’re losing muscle mass, you’re losing the extra-calorie burn that muscles can provide.

Not to mention that in order to enhance your physique, you need a decent muscle mass. If you’re a beginner, I would recommend going for a total body workout. Complete such a workout type at least twice a week. Have at least a day or two in between. You will start getting stronger, and more muscular, and encourages fat burning. This way, you will be able to do even more exercises and lift even heavier. You won’t notice overnight effects. But you’re going to notice differences soon enough in your body when having a controlled diet and weight training for fat loss.

How To Burn Body Fat Fast?

To burn fat, you need to stay consistent with your exercise and diet plan.

You should make sure that you get regular exercise and you keep on dieting. Work on your calories and macronutrients during your nutrition in order to get the best and fastest results. You also need to stay on track with your workout to hit your fat loss goals. Here are some tips for you:

  • Stay active. While going to the gym is almost a must, you can switch up your routine to stay active. Such as parking further from the store, gym, work, etc. as you will walk more – spend more calories. It may not seem much, but it adds up when doing it daily.
  • Focus on exercise. Make your workout a priority, do not try to squeeze a workout in at the last possible moment.
  • Plan your time. While you should strength train 2-4 times a week, I would recommend you plan your time to have a short workout daily. It could be some cardio, walking, or numerous other activities that help you burn the extra calories.
  • Split it up. If you do not have the time to spend 2 hours at the gym, split your workout throughout the day. Such as cardio in the morning and strength training in the afternoon.


In the end, one of the best ways to burn fat fast is to search for a helping hand. Especially if you’re struggling to shed excess fat. The good news is that we’ve got your back. The cutting products at will greatly help cut through fat fast, protect your lean muscle mass, and boost your energy levels. We provide the best quality anabolic steroids on the market for the cheapest prices!

Bulking Macros

Regardless if you’re attempting a bulking cycle to get jacked with muscle or tone up your muscle in a cutting cycle, the calories you eat and the macros breakdown play a huge role in what you will actually achieve from your gym and kitchen efforts. When you’re attempting to bulk up, you still need the right bulking approach. Otherwise, you may not gain muscle and end up disappointed, or you could be gaining more than you anticipated which can lead to excess body fat. So, if you want to achieve your goals, you must work on your bulking macros.

You shouldn’t go in the dark attempting to calculate macros for bulking as you may not realize where exactly you are going. Instead, we have put together this guide. This way, you will save time and have a better idea of how to work out your bulking macros, achieving your bodybuilding goals in the fastest and best possible ways.

But before we do it, you must first realize what bulking exactly means.

What is Bulking?

There’s a high chance that you have already heard about bulking and cutting before. That’s because there are two very common diet (and workout) phases that bodybuilders go through. During cutting, the goal is to shed body fat while maintaining as much lean muscle as possible in order to bring definition. Bulking is different in that the goal is to gain weight (mostly, lean muscle mass) while minimizing the amount of fat gained.

Basically, a cutting cycle means that you aim to lose weight, which means that you should be on a calorie deficit diet. But bulking is the opposite, meaning that you’re staying in a calorie surplus to add muscle and strength.

Benefits of Bulking

Many people mistakenly think that a bulking cycle involves eating junk or as much as possible, gaining fat alongside muscle mass. Whereas adding some fat during a bulking cycle is normal, a proper bulking cycle involves adding as little amount of fat as possible, while gaining as much muscle and strength as possible. So, when we’re thinking about getting fit and achieving our body goals, gaining weight may not be the first thing that we’re looking into. Yet, as long as you want to gain strength and pack on size, you do need a bulking cycle. The main benefits of bulking involve:

  • Increases lean muscle mass
  • Improves strength and performance
  • Easier to maintain weight

I guess everyone knows that providing your body with healthy foods will lead to better performance in the gym. The foods you eat work as fuel for performance in the gym. That’s why, the more fuel your body receives, the better your workouts. This is what helps you reach your body goals faster and easier.

Usually, the more lean tissue you have, the better the body composition. Additionally, having more lean muscle tissue will increase the daily calorie expenditure at rest (BMR). This means that the daily calorie intake should increase the maintain weight, or especially add more. Simply put, by having more lean muscle tissue, you can eat more. You need to eat more to maintain your size.

Remember, however, that muscle tissues and fat tissue are completely different. Muscles take up less space and weigh more than fat. This means that you can look toned and may weigh more with more muscle than fat. So, a bulking cycle is definitely the way to go as long as you’re searching to get stacked.

How To Bulk

So, as said, in order to bulk, you need to eat in a calorie surplus. However, eating more calories is only just one part of building muscle mass diet. And eating in surplus definitely does not mean that you should be chowing down on processed, junk foods. To bulk up the right way, bulk like a boss, you need to ensure you provide the right bulking macros to your body. This way you’re going to see the best gains.

So, to get the most out of your bulking cycle, you should ensure you have the right combination of the following:

  • A controlled calorie surplus (about 10-20% over your maintenance, or around 500 more calories)
  • The right balance of bulking macronutrients (breakdown the proteins, fats, and carbohydrates correctly)
  • A healthy diet and nutrition will provide the body with everything it needs to continue growing muscle
  • Intense and regular strength training

It is easy to understand that the role of calories is very important in the amount of weight that we gain or lose. Eating in surplus will cause weight gain. Eating in deficit will cause weight loss. However, bulking macros are important because they determine the type of weight that you gain. I am talking about lean tissues vs fatty tissues. Without the right bulking macros, you’re likely to gain weight in the form of fat, rather than muscle.

So, your nutrition intake plays a crucial role in keeping your body running. You need enough fuel in the tank (enough calories) but you also need quality fuel (healthy food). This way, you will be able to work out more intensively, longer, and more frequently as you recover faster and cut down on fat gains. A bulking cycle focuses on quality, nutritious foods.

Dirty Bulk vs Clean Bulk

There’s also the dirty bulking cycle that focuses on the number of calories mostly over the quality of the foods you’re eating. This means that a dirty bulking cycle usually allows more foods (even junk and processed foods) and may even involve significantly more calories. A clean bulking cycle, however, is what we would recommend. It focuses on quality, nutritious foods, and a controlled calorie surplus. This is a clean bulking or lean bulking cycle that aims to gain muscle and minimize fat gains, while also helping you stay unhealthy, unlike a dirty bulking plan that is unhealthy and usually involves significant fat gains.

How Long Does It Take To Bulk?

Bulking is a “diet” and a “cycle”. As you may already know, a diet and/or a cycle is called this way because it is not sustainable long term.

Usually, the shortest bulking cycle (with a bulking diet) is 8 weeks. However, it can be as long as 16 or even 20 weeks. Nonetheless, the most common cycle plans are 12-14 weeks.

Most people add anabolic steroids in their bulking cycles in an attempt to gain as much muscle and strength as possible during that cycle, while also minimizing the amount of fat they gain. The right bulking cycle, with the right diet, right workout plan, and right anabolic steroids, can bring a huge amount of lean muscle mass in just 12 weeks, for example.

Reports suggest that the right diet, with the right workout plan and the right steroids, can help you pack about 20-40 lbs of lean muscle!


Calculating Bulking Macros

There are different ways to count your bulking macros. Most seem to go for the most convenient routes such as fitness tracking apps as well as online macro calculators. You could use them too as long as you’re interested in finding out your bulking macros.

However, in order to get the best idea of your bulking macronutrients, you need to understand how your bulking macros are broken down.

Work out your bulking calories

Generally, it is possible to gain muscle during a calorie deficit. However, it is very hard to do so and you won’t see a lot of gains with this method. You can use anabolic steroids during a calorie deficit to see more muscle gains. But you could also use anabolic steroids during a calorie surplus and you’re going to see even more gains. The point is – to perfect your bulking cycle, you should increase the amount of food that you consume.

You should start by working out your current daily energy expenditure (TDEE). The TDEE indicates the number of calories that you need in order to maintain your current weight. During a bulking cycle, you could add a calorie surplus of 10 to 20% which will promote around 1% of body weight gain per week. For most, that would be around 500 calories per day, adding about 1.5 to 2 pounds of muscle gain per week.

Yet, you could add anabolic steroids, add more calories, so the amount of lean muscle gains per week will greatly increase too.

Still, it is important to realize that a bulking cycle is not a one-size-fits-all solution. We’re all different so you should go for whatever works best for you. Tracking your lean bulking macros is the key to gaining the right type of muscle. But there are other factors that come into play too. Some of them include:

  • Genetics
  • Starting body fat percentage
  • Training level
  • Including others

In the end…

You should start with 10-20% over your calorie maintenance and then gradually adjust according to how it goes. If you do not see any weight gain, you may need to increase the calories. If you start noticing too much fat, you either need to bring down the calories (if you gain weight too fast), or work the macronutrients better.

We breakdown the entire calories you eat per day into three macros:

  1. Fat
  2. Protein
  3. Carbohydrates

So, bulking goes beyond just stacking up on your calorie intake, you should pay attention to the bulking macros too.

Fat Needs In Your Bulking Macros

When it comes to gaining weight and building muscle, fat is a crucial element to provide bodies with the necessary fuel and support muscle growth and repair. Usually, we calculate fat first as it usually has a set percentage of 30% of your calories.

So, let’s assume that you need 2,500 calories per day in order to bulk. In this case, the amount of fat that you need per day would be 83 grams daily. That’s because one gram of fat equals 9 calories. So, we get 2,500 calories per day x 0.30 (30% of calories) = 750 calories should come from fat. As we said, one gram of fat has 9 calories which means 750 / 9 = 83 grams.

Do not go over this percentage of fat (30% of your calories), as you could notice that you gain more body fat than you wish, not the lean muscle gains that you’re aspiring for.

Fat is the main source of energy for the body so you need it. But you need to know that there are healthy and not really healthy fats. Obviously, you should go for the healthy ones. The type of fat you eat is important for the results. For example, saturated fats are most likely to be stored by the body, unlike unsaturated healthy fats.

Protein Needs in Your Bulking Macros

Protein has an extremely important role in a bulking cycle. As a part of the bulking macros, eating enough protein is actually essential to build lean muscle tissues. The simple fact that lean muscle tissues are mostly made up of protein makes us realize why.

Protein is helping repair muscle damage and support the existing muscle mass. This means that the protein will not allow muscle loss and will help the body recover better and faster after intense workouts. When it comes to bulking macros, protein is the least likely to be stored as body fat. Additionally, it can even help reduce the already stored body fat. So, it reduces the likelihood of body fat increase and increases the likelihood of body fat decrease!

The exact amount of protein you need depends on your fitness level and existing muscle mass. The more muscle you have, the more protein you need in order to maintain or especially add new muscle.

Studies suggest that about 1 to 1.5 grams of protein a day, per pound of body weight, is enough to support muscle growth and decrease body fat gains during bulking. One gram of protein is 4 calories. This means that if you consume 200 grams of protein per day (which is the least amount a 200 pounds gain should be eating per day), 800 calories will come from protein alone.

Carbs Needs in Your Bulking Macros

Carbs are just as important as the other two bulking macros I’ve shared so far. They are an extremely important part of your bulking cycle. Similar to fat, carbohydrates are able to supply your body with the energy it needs during strength training. It is helpful in supporting muscle gains, and recovery, and preventing further muscle breakdown. They are also actually the main body’s energy demands during strength training.

For all these reasons, higher carbs during your bulking macros are ideal for weight gain. They are helpful in healing muscles, and providing energy levels. Also, studies suggest that they are also less likely to encourage fat storage than a high fat intake during the calorie surplus.

Nevertheless, however, the number of carbohydrates that you should consume varies according to your specific needs and how often you’re using carbs for energy. For example, following the example above, and assuming we’re talking about a man who is 200 pounds and is requiring 2,500 calories will require about 238 grams of carbs each day. How did we find it out? This guy requires 83 grams of fat (as said earlier) with 200 grams of protein (as said earlier).

So, 83g of fat x 9 calories per gram of fat = 747 calories. 200g of protein x 4 calories per gram of protein = 800 calories. He needs 2,500 calories per day, but he already has 1547 calories from fat and protein alone. This means he is left with 953 calories that day that should come from carbohydrates. Considering that one gram of carb is 4 calories, we divide the 953 calories left to find out the amount of carbs = 953/4 = 238 grams of carbs a day.

Calculating Macros For Bulking

So, in order to have a successful bulking cycle, you need a proper bulking diet, calculating your bulking calories and bulking macros. While it is pretty obvious that you should hit the gym hard too to hit your goals. You could track your macros via an app to make it easier.

But remember that tracking bulking macros requires accuracy and discipline. You need to keep track of everything you eat and drink. This is not fun and it can be pretty hard. But that’s a habit you should implement to achieve mind-blowing results.

  • By tracking your bulking macros, you can easily identify what is wrong in case you do not gain any more or what you should be adjusting. It is also helpful to stay consistent with your diet and exercise.

In the end, whether you’re tracking your bulking macros and calories or not, our 100% real and quality anabolic steroids can greatly help support your gains. We provide the best quality anabolic steroids that can help you achieve your goals through your bulking and cutting cycles. This way, they help you achieve serious gains. Go for and you get help with an individual cycle plan too, while saving money on the best quality steroids on the market.


Bulk vs Cut: Should You Bulk or Cut First?

Even if you’ve just started to work out, I’m pretty sure you’ve already heard about bulking and cutting. In bodybuilding circles, these terms are used very often. That’s why veteran lifters find it very easy to determine when to cut and when to bulk, and they definitely know whether they should bulk or cut.

Yet, if you’re a beginner to lifting, the question “Should I bulk or cut?” is extremely common.

In the end, to find out whether you should bulk or cut first, you need to take a few things into consideration. We’re going to explain what cutting and bulking means, and this way you will be able to easily answer this question for yourself. We would explain the pros for each goal and when you should start with each plan.

Bulking and cutting

You need to know what you’re aiming for in the first place. Moreover, it is of utmost importance to know how to achieve it too. When you’re just starting out, it could be a bit confusing, to understand when to cut, and if you need to cut at all.

  • First off, you need to better understand whether you’re aiming to gain muscle or burn fat. While we all want to burn fat at the time we gain muscle, that is extremely hard to do and sometimes impossible.

Yet, if you’re a beginner, gaining muscle and burning fat concomitantly is much easier. Moreover, it is easier if you’re naturally gifted. Lastly, it is mostly possible as long as you run anabolic steroids. Natural guys who already carry a good amount of muscle mass and low body fat percentage find it almost impossible to do it. But even if you’re a beginner and using steroids, you are still going to find that burning fat and then gaining muscle, or the other way around, is far easier and far faster to achieve your goals than attempting both at the same time.

That’s why the question of whether you should bulk or cut first still stands.


Should I Bulk? (and when to)

If you’re new to the bodybuilding journey, I can assume that you’re not yet packed with muscle mass. When you want to gain muscle mass, that’s when the bulking cycle comes in. It doesn’t necessarily mean that you should start with bulking, but if you’re skinny, chances are high that you should.

That’s why, when starting out, bulking is extremely important to gain a lot of muscle and strength. As you may know by now, you do it via a combination of proper diet and correct training. So, you should start training, and start eating when you are skinny. Yet, there’s the other side of the coin. So, if your body fat percentage is over 15-20%, then you may need to cut first to see some progress.

You do not need cutting as long as you’re less than 10-15% of body fat, but you do not have enough muscle mass. Some people do aim for cutting even when they’re under 10% body fat, but they are packed with muscle. For those who lack muscle, a bulking cycle is their best friend.

Yet, regardless if you’re planning to cut excess fat for which you need a cutting cycle, or if you’re planning to bulk up by adding muscle mass, you need to work out. And you need to complete workouts with proper form! Regardless of the plan, your muscles are going to go through a “shock” at the introduction of an intense strength training program. Therefore, proper form is extremely important to see results.

What is “proper form”?

So, either you’re bulking or cutting first, you need strength training. And when strength training, proper form is extremely important. This is defined as a full range of motion, with slow, and controlled repetitions (reps) that are the feeling of really working your muscles. You should feel the momentum and feel the muscles burn, which means they are working. There should not be any swinging motions toward your body in order to lift. Nor should it feel too easy. That’s why you should find the proper weight for each specific exercise.

Then you should increase the intensity. That’s called progressive overload. You can do so by adding weight, reps, or sets or by reducing recovery times. Progressive overload helps you quickly move up in the lifting ability. For example, you’re starting light on the bench press with five sets of five reps. Then, you could add some weight (like five pounds) to the next workout. Or, keep the same weight, but go for a five set of 8-10 for example.

As the weight is heavier, you are going to build up strength to lift heavier. This helps you build strength that helps you lift 5×5 weights that you didn’t even thought you could at the beginning.

If you plan to add muscle and strength, then the answer to the question “Should I bulk?” is most likely yes. You just need to prepare to lift heavy and eat well. You need proper form and consistently adding weight and reps (progressive overload) for building both strength and increasing muscle mass.

Generally, when it comes to proper form, progressive overload, etc. that’s all highly individual. That’s why I strongly recommend “investing” in a personal trainer (a coach) that will be the best investment for your physique and performance enhancement purposes.

Dieting and Working Out

These two are extremely important for achieving physique and performance enhancement. Regardless if we’re talking about bulking or cutting. The problem is that both are extremely individual. That’s why a personal trainer is such a good idea to hire. They may help with both your diet and workout plan. There are a lot of things to mention. Anyway, I will try to share at least some basic knowledge.

For example, you need to pay attention to the form (correct exercise form) and to the amount of reps. Low reps and heavy weights are usually for strength increase. Moderate reps and moderate weights are usually the best for hypertrophy. High reps and low weights do have their place in hypertrophy, but they are usually for endurance boosts. Yet, when it comes to bulking, heavy compound lifts are essential, with low to moderate reps.

Try to incorporate various movements into your workout. Some of the most important ones are deadlifts, bent over rows, bench presses, back squats, and overhead presses. These are some key compound lifts when it comes to getting the most out of your bulking cycle plan.

But as said, besides working out, dieting is just as important (if not even more important) for muscle growth. That’s because dieting fuels your workout sessions and provides the recovery necessary to grow muscle. It is very important to realize that bulking up is not all about getting heavy in the gym. It is a combination of that with paying attention to what you eat. So, if you plan to bulk, you need to go heavy in the gym, and you need to consider a bulking diet. Usually, there are two bulking diets, but I would recommend just one. Let’s get over each one.

Dirty Bulk

Dirty bulking plan is a popular bulking plan simply because it is easy and convenient. But to achieve goals when it comes to bulking up and adding muscle mass, you shouldn’t search for comfort, because there’s definitely nothing comfortable about it! Yet, to a lot, the dirty bulk sounds like a dream come true. That’s simply because they can eat pretty much whatever they love. That’s why so many people go for it.

While it has its place as it allows you to eat a lot and everything you want to get bigger, it is not always a good idea. That’s simply because the dirty bulking plan is usually unhealthy and it usually also involves adding a lot of fat alongside muscle mass. So, with a dirty bulk plan, you’re working in a calorie surplus with high-sugar and high-fat foods. This greatly helps your recovery and fuels your heavy weight workouts. But it adds a lot of fat and it is simply not healthy. It is also harder to cut fat later. That’s why I recommend the second bulking plan.

Clean Bulk

A clean bulking plan also involves eating in a calorie surplus, but you still need to pay attention to the amount of calories that you need every day. Moreover, you also need to pay attention to the types of foods that you’re eating. A clean bulk is focusing on high quality foods, such as lean meat, fruits, vegetables, and whole foods. The clean bulking plan involves zero (or very little) processed foods, junk foods, processed meats, candies, cookies, and so on.

A clean bulk means that you are giving your body a calorie surplus that it needs to gain weight during a bulk. But you still count calories so the surplus won’t be too high. Moreover, the calories should come from quality foods, that’s why you should have a balanced diet with balanced macros. This way, you’re going to overall reduce the health risks and the potential for fat gain.

When To Cut?

If you’re wondering when to cut, but you’ve been reading so far, I guess you’ve already got an answer. Generally, knowing how bulking works when to bulk up will make it easier to understand when to cut, and how to run a cutting cycle. Thankfully, these two are not so hugely distinct. While there are obvious differences (both in workout regimens and dieting), you still need a proper workout plan and diet with both regimens.

Anyway, when it comes to “when should I cut?”, the answer could be one of the two situations:

  1. You’ve finished your bulking cycle. You gained muscle, but you may have gained some fat along the way. Some even gain a little too much fat. Regardless, since you’ve gained muscle, you may want to see further muscle definition at a lower body fat percentage.
  2. Or you may just start the lifting journey, and instead of starting with a bulking cycle to gain as much muscle and strength, you need to first lose a decent amount of fat. Usually, this applies to those who start their lifting experience with quite a lot of body fat percentage.

When you’re bulking, regardless if you’re a beginner or a veteran, it is not unusual to gain some fat. That’s because you need to have a daily surplus of calories anywhere between 200 to 1,000 calories. So, gaining fat is normal. If you go for a dirty bulking plan, you’ve definitely gained fat, usually more than you wish to.

So, how do you cut?

To cut, you’re still dieting, working out religiously, and still following a good macros balance. But you’re doing the opposite in terms of calories. During a bulk, you need to eat more calories every day than your maintenance daily intake. But to lose the excess fat, you are going to need to be in a calorie deficit.

Cutting after a bulk means that you should aim for about 0.5 to 1 pound per week! Well, this number can greatly increase if you’re using anabolic steroids. Moreover, this number can greatly increase if you’re just starting your fitness journey and you have a lot of fat to burn.

But in order to start eating in a deficit (or maybe surplus during bulking), you are first going to need to know your daily calorie needs. To do so, you can use an online calorie calculator. You are also likely to need to calculate your body fat percentage to determine the fat loss goals.

Moreover, while there could be slight adjustments in the macros, they are similar in bulking and cutting cycles. So you need to calculate proper macros, ensuring you have a balanced diet. You need enough fat, carbs, and protein to support muscle growth. That’s important regardless of whether you cut or bulk, otherwise, you may deprive your body of important nutrition that supports muscle growth and/or fat loss. That’s especially likely when you reduce calorie intake in cutting cycles.

Calories and Workouts

While there’s a huge difference in the calories that you consume during a bulking vs a cutting cycle (calories amount is the bigger difference between cutting and bulking), there are slight differences (if any) in terms of macros and workouts. They can be pretty much the same. You may just increase the protein intake and lower carbs during a cutting (and the opposite for bulking) a little bit. In terms of workouts – may add a bit more cardio for cutting and reduce some weight, while adding some more reps. But the most important thing is to keep going with a good form. Remember – you can lose fat and gain strength during a cutting cycle with a good combination of training and a healthy diet.

So, the thing that you should focus on most is your calories. For example, if you drop your calorie intake but you barely notice any weight loss, then you may need to revisit the amount of calories you eat. Or at least add some more cardio to your workouts. It applies the other way around too. In case you gain way too fast, or you’re adding too much fat – review the calorie intake. It is likely you need to decrease. It is not uncommon not to see any results during bulking, which usually means that you should increase the amount of calories you consume.

Should I Cut?

In the end, as you may have already realized, when to cut and when to bulk is all up to you. That’s mostly because we’re all starting weightlifting at different ability levels. And because we’re all having completely different goals. Some may want to continue to bulk sitting at 240 lb, and others may want to have muscle definition at 170 lb.

Yet, considering that muscle weighs more than fat if there were a set rule of when to cut, it may not apply to somebody who is weighing more because of their muscle mass. That’s why, knowing if it is time to cut is determined by personal preferences and by your body fat percentage.

If you have 10% or less body fat, regardless if you’re muscular or not, you are unlikely to need to cut, unless you’re very muscular, a veteran lifter, and you have a specific goal. Otherwise, in case you start with a high body fat percentage, that would be a good indication that you may need to cut first. If you have very little body fat percentage, it is a good indicator that you can start to bulk.

It is important to understand that during a bulking plan, you are likely to gain fat as you gain strength and muscle. You’re even more likely to gain it if you follow a dirty bulk. But since a dirty bulk can bring in both muscle gains and fat gains, as soon as you reach a certain level after a bulk, it may be the right time to cut.

So, Should You Bulk Or Cut First?

Well, while the question “Should I bulk or cut first?” is pretty popular in gyms across the world, I really hope that this article helps you find the right answer for you. As you may have realized, the answer totally depends. So, the answer could be different from one person to another.

In case you’re starting at the heavier end of the scales with a higher body fat percentage, then chances are – you’re going to need to cut first. Also, even if you’re not a newbie to lifting weights, but you’ve just gone through a bulking cycle and you want to bring that muscle definition then it is time to get cutting too! Yet, if you’re a newbie without too high a body fat percentage, then bulking is most likely the right plan for you. Bulking is an awesome plan for those who want to gain muscle mass and strength, but do not carry a huge amount of body fat already.

In order to determine when to bulk and when to cut, I would recommend taking your current weight, calorie intake, and body fat percentage into account. These factors will greatly determine what you should be aiming for next. Anyway, either you need to cut or bulk first, you need to ensure you’re getting the right amount of calories, with the right macronutrient balance (and other crucial nutrients), and workout religiously with a good form.


So, depending on your current stats and your goals, you may need to cut or bulk first. Now you know the basics and I really hope it will be helpful. Here are some important points to remember:

  • If you’re below 15-20% body fat you may need to bulk first (but cut if you’re above this number)
  • Regardless of goals, ensure you are training with good form, with progressive overload
  • Training is similar in bulking vs cutting with a few differences that are not essential
  • Work out your macros in bulking and cutting. They are similar, but may reduce protein/increase carbs during bulking and the other way around during cutting
  • Pay attention to what you’re eating and how much you’re eating (calories), regardless if you are cutting or bulking
  • If you’re bulking, a dirty bulk approach can help, but it is likely to be unhealthy and add way too much fat

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