Bulking and Cutting are TERRIBLE for transforming your body

Hey bro,

Since I started working out many years ago, there was one mantra in the gym that I kept hearing:

“Eat big to get big, and then trim down for competition.”

See, this quote was first said by bodybuilders as guidance for the lifters who aspire to look like them.

However, many beginner lifters started applying it to their gym routine because this is what their coaches recommended.

During those times, “fitfluencers”, “science-based lifters”, or “optimal training” weren’t really things.

The most reliable and trustworthy mentors were bodybuilders because they clearly figured out how to build muscle and lose fat, regardless of their monstrous looks.

Now, we have many other educational sources. But most lifters still think the average person needs bulking and cutting to achieve their dream physique.

Which couldn’t be further from the truth.

Just take a look at the mantra a little bit:

• “Eat big to get big”, but most people don’t want to be big, they just want to be lean, aesthetic, and athletic.

• “…and then trim down for competition”, but most people don’t want to compete, they just want a body they can proudly show to the world

In short, bulking and cutting are unnecessarily hard, inefficient, and inconvenient.

And in this email I’ll teach you exactly how to transform your body in as little as one month.

Here’s your game plan:

1) Build muscle and lose fat at the same time

First, you need to find your maintenance calories. This is the amount of calories you need to eat in a day to maintain your current weight.

If you eat more than that number, you’re in a caloric surplus.

If you eat less, you’re in a caloric deficit.

There are 2 methods to learn your maintenance calories:

• You can either use a calculator like this one

• Or you can multiply your body weight in kg * 3

Once you get a 4-digit number as your maintenance calories, add 200 to get your slight surplus calories.

This is what fitness coaches call a “body recomposition”, where you eat in a slight surplus, lift weights, and sleep well to build muscle AND lose fat at the same time.

Much more efficient than the traditional bulking and cutting method.

2) Prioritize resting, because this is when your body grows muscle & gets lean

The “Push Pull Legs” (PPL) split is horrible for any busy person.

Especially the 6-Day version, when you only have Sundays to rest.

In every client that I trained, I found training 4x/week was superior to 6x/week, because the body grows muscle at home when you rest, not when you lift weights in the gym.

The latest scientific papers show that the stimulus you get from training hard last for up to 5 days.

So you should train every given muscle group at least 5 days apart, not every 2-3 days as in a PPL.

And this method is amazing because it literally gives you 2x better results in 2x less time.

This is what I help my clients achieve in less than a month of working together.

We use a combination of proven, scientific concepts with my personal experience lifting weights to create a flexible workout routine you can finally adhere to and see the results you’re chasing.

For most people who don’t play professional sports, I recommend at least 2 days per week of resting.

I usually recommend 3 rest days per week for busy people and those who don’t enjoy spending time in the gym.

But I won’t recommend going more than 4 days a week without training.

3) Building your dream body is about ignoring your feelings, but not your pain

Another old, expired saying is “No pain, no gain”.

Many people use short rest periods, marry the treadmill, and pump their muscles with weights lighter than the average water bottle — expecting to experience that skin-rippling sensation in their muscles and not give up until their arbitrary workout circuit is complete.

Which, if we put it into perspective, is like cutting your belly fat with a knife to achieve the same goal of reducing fat.

But you don’t need this level of intensity in your workouts.

Your workouts should be objectively hard.

So your muscles feeling full, your mind giving up, or your tongue falling out your mouth shouldn’t be limiting factors.

Here’s what the ideal workout for simultaneous muscle growth and fat loss looks like:

• You start with a general warmup to prime your tendons, ligaments, and joints for the stress they’re about to go through

• You choose 2-3 exercises for each muscle group to do in the next 2-3 months

• Then you do 2-3 warmup sets on each exercise you have in your routine (which shouldn’t be a circuit)

• Finally, you perform 2-3 working sets on each exercise until you can’t do another rep with decent form

• Rest 60-90 between warmups, 2-3 minutes between working sets

And that’s it!

No fancy supersets, drop sets, myo-reps, mechanical drop sets, circuit-style, or cardio involved.

Because you don’t need them.

They can work, but that’s why they are considered “advanced” techniques (expect for cardio and circuits, which are NOT good for transforming your body, but for improving your HEALTH — which is a different goal with different techniques).

From now on, use the modern mantra of training: “No pain, all gain”.

And, please, when you feel a tendon, ligament, or joint is hurting, DON’T push through the pain, because 10/10 times you’ll only make it harder to recover.

4) Sleeping should be the longest, most important task of your day

The difference between fat people and aesthetic lifters is one more hour of sleep per night.

Going to bed an hour earlier. Avoiding one more hour of snacking that doesn’t help your future self anyway. Changing one hour of binge-watching anything for one hour of productive work for your dreams.

Look, if you mess up your sleep for more than a week, you’ll start messing up your ENTIRE body. All of your systems.

Your blood pressure will increase leading to heart issues.

Your digestion will slow down leading to obesity and other diseases I wish you’ll never have.

Your breathing will get heavier as you’ll start gaining weight and lose fitness.

And your mind will start losing control more and more often.

Everything that links your body together in one unit will literally fall apart if you neglect your sleep for as little as ONE week.

Sadly, most overweight, unhappy individuals break their sleep habits for years.

And they never realize the only medicine they need is a good night of sleep.

If you don’t want to end up like that, start taking action today.

Click here to book a free call to create a flexible training, eating, and sleeping plan just for you.

Onto the best version of yourself!

~ Acil