Cutting Phase and Bulking Phase
Use FitDay.com to monitor your nutrient intake during the cutting phase. I use FitDay on a regular basis because it ís absolutely simple to use and it removes the guessing from my eating plan. FitDay informs me the exact quantity of calories, protein, carbs, & fat that I am taking in as well as dozens of other nutrients including all major nutrition facts one would find on a packet of food. It provides you the ratio of protein, carbs, and fat that you’re eating and makes you realize how close or far you are to reaching the ideal everyday intake of all important nutrients & vitamins. The bottom line is, you are doing your weight & muscle gain plans a wrong if you don’t use FitDay!
Make sure to put a cap on your cardio the best you can whenever you are bulking, or to make up for the calorie loss simply by eating a greater amount of food. You really don’t like to do any cardio more than needed (walking to your car from work) if you are on a bulking plan. Bulking periods typically take 4 to 8 weeks, after which it should be time for the cutting phase. Read all about the bulking and cutting phases here.
Weightlifting is a must if your aim is to build lean muscle. Below are some rules to follow: Choose free weights over machines. Machines cancel the negative motion of most exercises, which is very important for effectively breaking down muscle. Do basic compound exercises primarily. Examples of these are squats, deadlifts, bench press, bent-over rows, chin ups, lat pulldowns, and barbell curls. Isolation exercises (flyes, concentration curls, leg curls, leg extensions, leg raises) are not necessary when it comes to bulking so avoid them.
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