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!

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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 Cycle-Gear.to and you get help with an individual cycle plan too, while saving money on the best quality steroids on the market.

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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.

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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.

Conclusion

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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Tips For Faster Results

Regardless if you’re new to bodybuilding, or you’re aiming to make big gains in the gym for a while now, we know that it can be a long journey to achieve your target, and that’s why we will provide various tips for faster results. If you want to push your bodybuilding goals harder than ever before, or if you want to get started the right way, you need proper tips to do that. Especially considering that there’s so much information out there. The problem is that not all of that information is actually helpful. In fact, there are tips online that may even hinder your gains.

While we tend to believe a fitness influencer on Instagram, that’s not always true. In order to go the right way, you need to go for those tips that are backed up by science. For example, you could hear of an influencer suggesting that you need to push your cardio to get gains. But no studies suggest that.

So, what should you do to yield the results that you’re dreaming about? We’re here to share the top bodybuilding tops to help you yield the results that you want and do it fast.

Why Don’t You Gain Muscle?

Before we share the top tips for getting faster results, let’s analyze what could be the reason that you do not yield any gains, or simply do it too slowly. There are three main triggers that will help you increase your muscle mass. If you are not achieving them, you simply won’t see any results.

These three include:

  • Mechanical tension. Muscles need to break through resistance in order to grow. No resistance means they won’t break, which means they won’t grow. The harder you work and contract your muscles, the higher the mechanical tension. This will lead to a bigger growth stimulus. This is the reason why you need to work those muscles in the first place, and it also explains why you need to increase your weight. The research suggests that mechanical tension will disturb the integrity of a muscle. It acts as a catalyst for a whole range of changes that are going to increase muscle size, strength, and power. So, the heavier you lift with a good form, the more tension you are going to create. This leads to higher gains.
  • Muscle damage. We’re not talking about actually damaging your muscles or leading to injuries. We’re talking about micro traumas to your muscle and connective tissue that occurs during resistance training. This starts the regenerative process, which stimulates the production of new muscle cells. The eccentric movements (when you lower weights during a bicep curl, for example), lengthen the muscle under tension. This is where you produce great micro trauma. More than the concentric movement (the actual lifting part, of a bicep curl, for example). That’s why you need to perform the eccentric movement slower.
  • Metabolic stress. I guess you know the deep burn that you feel in your muscles on the final round of squats, for example. That is due to metabolic stress. This is the build-up of waste products from anaerobic energy production. Research indicates that it is a powerful starter for muscle growth if you are maximizing metabolic stress.

Bodybuilding Tips For Faster Results

So, in order to make real gains, you need to focus on mechanical tension (heavier weights), muscle damage (eccentric and concentric movements), and metabolic stress (deep burn). Now that you know this, we can share the top tips to help you to maximize muscle growth. Regardless if you’re a beginner looking to get faster results or a seasoned bodybuilder looking to break through plateaus, these bodybuilding tips will greatly help you boost your gains.

Do More Than Just One Set

While it may sound obvious, you need to do more than just one set. I tell you this because it seems that doing a single set where you go all out has become a pretty popular strategy in the bodybuilding world due to its timesaving advantage. Moreover, it does seem to be effective for building muscle too. Why complain then? Well, research indicates that performing just one set per exercise will not yield the same results as when you are doing three to five sets. The research compared lifters doing one set and those doing 3 to 5 sets. It showed that those doing more sets get bigger gains.

Challenger Your Muscles

This is another tip that may sound obvious to some, however, it is still important to mention. But even the best of us can fall into a habit that becomes unproductive, so it is time to change, despite the fact that it may be hard and… challenging. Some people are following the same workouts, keep using the same weights, with the same reps, and the same routines. This will definitely lead to a growth stoppage. That is why progressive overloading is so important. That is when you actually increase the challenge to your muscles, which leads to actual muscle growth. There are numerous overloading methods. Lifting more weight is just one approach. But there are others as well such as:

  • Do more reps
  • Lift slower (or faster)
  • Reduce your rest period in between sets
  • Choose a more challenging variation of an exercise (instead of the classic push up, go for a decline push up, for example)

The point of “challenging” your muscles is not to allow them to fully adapt to the workout routine. If you want new gains, you need to go for new movements/weights/exercises. So, you just need to push yourself a bit harder than you did on your last workout. It may not seem much in each workout, but these little things add up over time, increasing your muscle mass.

Change Your Rest Periods

Lifters are usually aiming to leave about 30 to 60 seconds of rest period between sets. The problem of the 21st century is that people tend to have too much screen time in their gym, and their rest between sets can be as much as 5 minutes or even more. That’s a huge mistake. You need to shorten the rest periods, which will lead to more muscle growth stimulus.

On the other hand, those people who are lifting for a while and are always resting for 30 to 60 seconds between sets, could switch to more extended rest periods, of 2 or even up to 3 minutes between sets. Studies suggest that this could be highly effective at promoting strength and muscle growth gains. Longer rests lead to higher gains, especially between sets of isolation exercises such as curls and compound moves like pull ups. In the end, the amount of rest you should have greatly depends on your goals and the exercises you perform. Both longer and shorter rest periods have their palace.

For example, shorter periods are better for muscular endurance and fat loss. Longer rest periods allow you to perform more reps, leading to significant gains over time. You can have longer rest periods without dragging out your workout by doing supersets. These involve two different exercises that target two different muscle groups. Such as squats and bicep curls. Or bench press and bent-over row.

Aim for 30 seconds up to 3 minutes rest in between sets, depending on various factors. Switch to the rest period that works best for you.

Lift Beyond the “Hypertrophy Rep Range”

The research indicates that the bodybuilders are gaining muscle when staying in the hypertrophy rep range. That is 8 to 12 reps per set. However, the research suggests there is a difference in muscle growth between those who work in the hypertrophy range and those who work in the endurance range – those who lift lighter weights for 20 to 25 reps per set.

What should you do? Go for both to take the best of both worlds. Optimize your workouts and this will keep you making gains. Include a variety of adaptations in your strength train, involving a variety of rep ranges in your training. The most important is to train to the point of volitional failure – the point where you cannot perform another rep with a good form. This is where you see most gains in both size and strength.

Work Out What Works For You

While there is a fair bit of research out there, studies can only identify the training techniques, exercises, strategies, etc. that are working for the majority of lifters. Studies do not focus on individualism or flexibility in them. Nevertheless, studies do prove that everyone is different, and everyone has their own recipe for success. What you should do is find out what works best for you. Do not go for those exercises or techniques that are just comfortable for you, aim to go for those that are actually helpful.

Include Split and Full Body Workouts In Your Training

A long time debate in the bodybuilding circles goes on – full body workouts vs split workouts. Some suggest that full body exercises build more muscles as you work out muscles more frequently. Others, however, suggest that if you focus on just one or two body parts in each weekly training, you are going to maximize the gains by working a muscle group extra hard and then allowing it to rest and recover.

What should you do? Both! This is going to help you yield the best of both worlds. So, include both types of workouts in your training and then alternate between the two approaches. You could switch between full body workouts and then split training workouts.

Don’t Lift Until You Can’t Anymore

Very often, lifters are pushing themselves to train so hard that they cannot lift anymore. Not only is this unnecessary and unproven to provide any gains at all, but it also can be dangerous. You are risking injuries that can greatly hinder your gains. Moreover, you risk overtraining, requiring too much time to recover. It is much better to keep a strategy that helps you gain, which means that you should lift to volatile failure, but not until you can’t walk anymore during your legs day, or can’t lift your arms during arms day.

Support Your Training With The Proper Nutrition/Lifestyle/Compound

It is pretty obvious that training and getting into the right workout regimen is an extremely important part when it comes to making gains and getting faster results. However, you should not forget that this is just one part of an entire complexity when it comes to gains and especially faster results. Nutrition is another extremely important part that you should pay attention to. Via the right nutrition, you make sure to provide the muscles and body with everything they need in order to repair, and grow, as well as fuel the muscles with the energy they need for working out.

Not only that, but you need to ensure your body gets enough sleep, and generally you have a proper lifestyle such as reducing stress, tobacco, or alcohol. Moreover, you can also support your gains with the right supplements and compounds. A proper diet will offer the right vitamins, minerals, and nutrients (micro and macro).

When you really want to get big gym results and yield them fast, you need to make sure that you keep your Testosterone levels high. This is an extremely important hormone for getting lean, shedding fat, and enhancing overall performance in the gym. In the end, make sure that what you do outside the gym, is just as important as what you do during your workouts.

For example, you can achieve faster results with the right quality of anabolic steroids as long as you use them right. Cycle-Gear.to is here to provide the best quality anabolic steroids for the best prices on the market and help you learn how to cycle that gear the correct way. This way, you can achieve faster results without side effects. Regardless if you want to bulk up or cut down, our products and cycle plan will help you.

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In The End…

Follow these bodybuilding tips for faster results, get the right products to achieve your goals, and pay attention to what you’re doing outside the gym. You’re sure to smash your bodybuilding goals in no time with our top tips.

How Does Fat Leave The Body?

If you’re trying to get in the best possible shape, fat burning has undoubtedly been on your mind at one time. Being overweight has become a real problem of the 21st century, so most of us have those areas of our bodies that seem to gain fat faster than other areas. Whether it is your stomach, thighs, arms, or even your face – we’d love to get rid of it.

WHERE exactly fat is stored is different from one person to another. It is the genetic predisposition that dictates where exactly you store the facts. However, the most important question is: how to lose fat and how does fat loss occur? Pretty sure that at one point, you were wondering: how does fat leave the body? Lots of people get it wrong. So, let’s explain.

How Fat Burning Happens?

When we talk about fat loss, it is important to get the right answer to the question “How does your body burn fat?” because it is likely going to help you in your weight loss journey.

So, as we all know, there’s the term “fat burning”, but you just don’t set your fat on fire, literally, are you? (never even think about it). Moreover, the fat doesn’t literally just fall off, nor does it literally “melt”. So, where does it go?

In short, if you’re carrying little (or more) extra weight (fat), you’re actually taking more calories (energy) than your body uses. It’s important to understand that the body uses that energy in various ways, not only in physical exercise (but, of course, it uses most of it during physical exercises). It takes energy:

  • At rest. Your heart needs energy to pump blood. Your lungs need energy to breathe and your brain to think. The basic processes to simply live are known as “basal metabolism”.
  • When active. Regardless if you’re walking, running, or lifting weights – your muscles need energy to do it. Of course, however, each activity requires a different amount of energy though.
  • When eating. Indeed, even your digestive system needs energy to break down the food that you eat. And to store it, too!

So, you’re dieting. You’re cutting (calories). What happens to fat?

You burn fat (lose weight) when your body receives fewer calories than your body needs to maintain its current weight. Simple math. If your body needs a total of 3,000 calories per day in order to perform all the tasks (resting + being active + work + gym + whatever else), but you only consume 2,500 calories that day, for example, you’ve created a deficit of 500 calories that day. However, when this deficit occurs, your body still requires energy in order to perform all the tasks and functions. Therefore, it looks for fat reserves to turn into energy and continue living. Thus, it burns that stored fat.

Now, where do those fat deposits go?

Lots of people mistakenly think that it either goes as water when you’re sweating or as… poop (I know it sounds kinda gross). While, of course, a certain amount is lost through water escaping from your skin when you sweat, through your kidneys (when you urinate it out), and through your digestive (when you’re pooping it), but it’s only a very small amount of it. The actual answer to this question is: as carbon dioxide. You basically “breathe out” your fat.

That’s right. Oxygen gets in contact with the energy-storing white fat cells in order to break them down and provide the energy necessary for your body. Then, the body eliminates it when you’re breathing. This is why, if you think about it, it bucks up why exercise is such an important part of weight loss. You’re mostly breathing (the body uses fat cells as energy needs) when you’re exercising.

This is why there are people who may not sweat (or sweat considerably less than others), but still lose weight!

Burning Fat Through Exercise

When we start to work out, our muscles first burn through the stored glycogen for energy. But after about 30 to 60 minutes of aerobic exercise, it diverts to burning fat. Simply because, usually, there’s no more glycogen it can use for energy.

That’s all very simple if you think about it. As long as you consume the same amount of calories a day but have no physical activity, you’re likely to maintain or even gain weight. When you work out in a calorie deficit, the body does not receive enough energy (we receive it through food). So, in order to function it starts burning fat.

Therefore, if you add exercise to your calorie deficit regimen (both cardio and strength training) – you will start burning fat in no time. Plus, strength training helps gain muscle (while helping burn fat!).

Studies suggest that at least 30 minutes of cardio done 2-3 times a week, while also adding resistance training and weightlifting will greatly support your goals. Because you increase muscle mass and help burn more calories while raising your basal metabolic rate (the amount of calories you burn during rest). Such a combination will definitely help you lose weight in no time!

Best Way To Lose Body Fat

If you want to maximize fat loss, you need to know how your body uses calories for fuel and where it gets energy from.

We get calories (energy) from fat, carbohydrates, and protein. However, the human body is a complex “machinery”. It uses different sources in a variety of ways. We’ll all love our bodies to simply get rid of excess while sculpting a perfect physique on its own. But it doesn’t work like that, unfortunately.

For this reason, using more fat does not necessarily mean that you will lose more. So, if you want to learn the best ways to lose fat, you should learn the basics of how our bodies get energy. So, the body receives that energy (body fuel) mainly from fat and carbohydrates, while protein mostly goes for muscle repair post-exercise. The body uses only a small amount of protein during exercise. However, it relies on fat and carbs. What’s the ratio of fat vs carbs it uses? It depends on the type of activity you do.

High Intensity Exercise

When you do high intensity exercise, such as running at a fast pace, your body will use carbs as necessary fuel instead of fat. Simply because of the way the metabolic pathways work. The metabolic pathways will break carbs for energy when it requires an immediate burst of energy.

Slow Intensity Exercise

When you do slow intensity exercise (usually longer but slower exercises), such as walking, the body will mostly rely on fat for its energy demands. Nonetheless, remember that what you aim for is to burn more calories (which comes from both fat and carbohydrates).

The Fat Burning Zone

There are theories that there are “fat burning ones” which can be described as “the best way to lose fat”. While it may be a myth, lots of people in the weight loss circles suggest that it exists and that you can reap more benefits if you follow it.

Studies indicate that lower intensity exercise will use more fat for energy which maximizes fat loss efforts. This means that you should be exercising at a heart rate of about 55-65% of your maximum heart rate. This will boost fat loss. This is the reason why smart watches and other gym equipment nowadays suggest that you’re in the fat burning zone by measuring your heart rate.

Still, it’s important to remember that regardless of how you work, it won’t result in fat loss unless you burn more calories than you consume.

But in order to maximize the calorie expenditure (burn), you need to find the right balance between low intensity and high intensity exercise. Moreover, implementing both every once in a while will definitely help. Have a variety of workouts, with a variety of paces, weights, exercises, time, etc. It’ll help prevent injuries and work multiple muscle groups while maximizing the fat burning process.

How Exactly To Lose Weight?

So, what’s the best way to burn fat? Regardless if you believe in the fat burning zone or not – the absolute basic thing when it comes to fat loss, regardless of body type, metabolism, and whatever else, you need to pay attention to the balance of calorie intake and burn. A calorie deficit is the only way to lose weight, regardless of how exactly you create that deficit. But, here’s how you can maximize that deficit, or at least enter it.

Work in a calorie deficit

While you can solely focus on the calories alone to lose weight, I recommend having a mixture of a healthy diet and exercise in order to both remain healthy and burn fat (lose weight).

High Intensity Cardio

With high intensity cardio, you’re at about 80-90% of your maximum heart rate. This means that such exercises are really challenging leaving you pretty breathless. They usually improve endurance and aerobic capacity while helping hit your fat burning goals.

For example – a 150 pound person running at 6 mph for 30 minutes would burn about 341 calories. If the same person walks at 3.5 mph for the same amount of time, they would only burn about 136 calories. The disadvantage of high intensity cardio, however, is that it is not suitable for beginners and for those with some kind of medical condition or injury.

There are various high intensity workouts you can add to your fat loss plan.

  • Exercise at a fast pace. Such as 20-30 minutes straight with little to no rest. Regardless if it’s an activity or a machine in the gym.
  • Tabata or HIIT (high intensity interval training). It combines short bursts of intense exercises with even shorter periods of rest.
  • Other Interval Training. Get highly intense short exercise bursts for 30-60 seconds, then a low intensity exercise for 60-120 seconds. Example: running at max pace for 30 seconds, then walking for 60 seconds and repeat.

Moderate Intensity Cardio

Many people consider the moderate intensity cardio one of the best ways to lose body fat. Usually, it means that you should continue your activity at 70 to 80% of your maximum heart rate, which is lower than high intensity cardio, but more than slow intensity cardio (continue reading).

During such activity, you’ll be breathing harder than normal, which can allow you to carry on a conversation (but not very easy). That’s different from high intensity cardio that won’t allow you to carry a conversion, for example.

A moderate intensity cardio comes with great benefits in working towards fat loss. Some examples are:

  • Overall health. It provides slightly higher exercise intensity which will definitely lead to various general health benefits, like lowering risks of heart disease, high blood pressure, and others.
  • Build up endurance. While high intensity cardio is beneficial, moderate intensity cardio will still help build up endurance and strength.
  • More variety. High intensity usually involves a fast pace or high impact, meaning that there’s a limited number of exercises and workouts you can implement, unlike moderate intensity ones.

Low Intensity Cardio

As its name suggests, the lightest form of exercise is the low intensity cardio. It usually uses only 60-70% of your maximum heart rate (MHR). During low intensity cardio, you’ll be feeling mostly comfortable and nothing is a real challenge. Such a cardio is pretty easy to maintain and it can still help burn fat. That’s why a lot of people (especially beginners) choose this one. While it’s more convenient, remember that the harder you push yourself, the more you maximize your fat loss.

A low intensity cardio is still much better than nothing. The low intensity cardio isn’t necessarily done in the gym. You’re actually doing low intensity cardio daily (I guess) because walking, gardening, or a simple stretch routine is low intensity cardio. Do yoga or pilates? You’re doing low intensity cardio.

Lift Weights

Many experts agree that lifting weights is perhaps the best way to increase fat loss. That’s because it also helps you build muscle. Lifting heavy and doing resistance exercises both can encourage fat burning and build muscle. Moreover, studies suggest that lifting weights can help burn fat even post-workout (unlike cardio). No doubt that cardiovascular exercises come with their advantages though. But if you want to maximize your fat loss benefits, enhance your physique appearance, and especially enhance performance – you should consider doing strength training.

Benefits of Lifting Weights

As said, lifting weights greatly helps you lose weight and burn fat in two ways. For example, it helps burn calories during your workouts (of course), however, higher intensity strength training can also increase the afterburn of calories. This means that the body continues burning calories even long after your gym session.

While fat loss and cutting may be your main goal, weight training helps you maintain muscle mass during your diet. Be sure that’s an important part of enhancing your physique. During calorie expenditure diets (low calorie), you may notice your body losing muscles. That’s because your body takes muscle tissues (instead of fat) in order to supply its energy (calories) demand. In order to maintain muscle mass, opt for strength training at least twice a week with at least 1-2 days in between. You’ll encourage fat burning and get stronger while looking more defined. With more experience, lift heavier too.

Moreover, something that lifting weights may help even more than cardio is kickstarting your metabolism. That’s very important to search for ways that can boost your metabolism when you’re burning body fat. The simple reason is that a diet-only approach will actually lower your resting metabolism (metabolic rate). However, if you’re lifting heavy in the gym, you can keep both your metabolism and muscle high even if you’re cutting fat and aiming to burn fat.

Stay Consistent

It’s important to understand that, unfortunately, results will not come overnight. Regardless if you cycle gear or not. Anabolic steroids can help you speed up your results, no doubt, but you shouldn’t expect to become the next Mr. Olympia in a month. Moreover, anabolic steroids can greatly help, but a combination of diet control and weight training (with cardio) for fat loss is still extremely important. But if you keep it consistent, you’ll surely soon start noticing a difference in the body. Of course, you’ll see faster and more results if you use the right anabolic steroids, you can buy for sale absolutely safe from Cycle-Gear.to.

We can help you teach how to use the right anabolic steroids correctly for you and your goals. Moreover, we can also help ensure you get regular exercise into your life by sharing tips on how to stay on track and achieve your fat loss goals.

  • Switch up your routine. Try to stay away from boredom!
  • Focus on exercise. Make working out a priority!
  • Plan your time. A short workout is better than no workout!
  • Split it up. Maybe you can’t work out 2 hours at the gym – split it up!

Burn Fat and Lose Weight Fast

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What’s in a Bodybuilders Fridge?

No matter how hard you’re going in the gym, you still won’t achieve your dream physique without a proper, disciplined, and varied diet. While you can have a few cheat meals and refeed days through your bodybuilding journey, most of the time, you need to make sure you have a proper diet. That’s why you should check what’s in a bodybuilders fridge.

In order to control your diet, you need to control your fridge’s contents. And luckily, you have 100% control over what you have in your fridge. It can be easy to get carried away with snacks and treats when grocery shopping. However, if you find the will to keep the temptations away and only supply your bodybuilders fridge with foods that can support your gains – I promise it’ll pay back.

So, what should you buy? Here is a list of foods that you can find in the bodybuilders fridge.

Why Is Diet So Important For Bodybuilding?

To explain it easier – when you’re working out in the gym, you are causing micro tears of your muscle tissues in order for them to grow back bigger and stronger. But for them to grow bigger and stronger, you should provide your muscles and body what they need in order to recover. You need the right nutrition to fuel your cells, promote muscle growth, and reduce exercise induced inflammation and soreness. You should aim for the right amount of calories, micronutrients, antioxidants, minerals, and vitamins with the right balance of protein, carbs, and healthy fats.

So, What’s in a Bodybuilders Fridge?

So, in order to gain strength and muscle you need hard work in the gym, enough sleep (time when the muscles grow), and proper healthy nutrition. So, what should you be filling your fridge with? What should you be eating?

Eggs

Eggs are extremely important for any bodybuilder. They are a must have in any bodybuilders fridge because of their extremely big amino acid content. Besides the fact that a single egg can offer about 6-8 grams of protein with all nine essential amino acids, it is a budget-friendly and readily available (easily findable) food. Not only that, but you should not underestimate their vitamin B12 content. This vitamin is crucial for fat breakdown while helping your brain and muscles “speak” to one another for better contraction (hence bigger gains) during lifts. Eggs may seem small, but be sure they are mighty!

Avocados

There’s a myth that avocados are full of fat. Well, in fact, that’s not a myth as they are indeed filled with fat content. What you may not know is that they are filled with healthy-heart fat content. The good type of fat. That’s alongside a great amount of the following nutrients: vitamins K, E, C, B5, B6, Potassium, Folate, and others. Avocados are also great as a snack, as they can keep you full for longer periods, allowing you to avoid “unhealthy” foods. They also have lots of ALA – a precursor to Omega 3s. It can greatly help reduce post-workout soreness.

Salmon

Fish is extremely important in any bodybuilders fridge making a very important food to support your bodybuilding goals. Why? Protein and Omega-3 fatty acids, as you already know (or should know) are essential to muscle growth. They speed up recovery times and recovery is extremely important in bodybuilding. And salmon is a perfect fish choice for your bodybuilding needs. It delivers a solid dose of both these key ingredients. If you opt for wild salmon, you’re also going to receive a great amount of vitamin D. It is usually more expensive, but it’s often worth it. Protein and vitamin D will both fuel weight and fat loss while supporting strength building. Very important for both bulking and cutting cycles.

Cottage Cheese

Cottage cheese is the food of bodybuilding dreams as they are packed with amino acids thanks to its great whey and casein protein content. Besides, cottage cheese is a perfect source of calcium – playing a crucial role in bone health.

Berries

Muscle building is a slow process that doesn’t happen overnight. This means that you need to have a solid diet for a long time. While it may not be a problem in the beginning, with time, you may struggle to stay on track because cravings can become worse and worse when blood sugar crashes. Berries are a great, easy food to curb those cravings and still stay on track, packing you with awesome antioxidant elements and lots of vitamins. They can help repair damaged muscle tissue calming inflammation too. So, they have lots of different uses. The most popular ones include blackberries, raspberries, blueberries, and strawberries.

Spinach

It’s no wonder you struggle to gain muscle and strength if you’re not eating plenty of spinach already. Be sure that you’re missing out a lot! Have you seen Popeye biceps? He was full of this leafy green. While that’s just a cartoon – you’ve got the point. Spinach is full of nitrate, a compound that helps you build and tone muscle! It’s also an excellent source of folic acid and magnesium which are key elements for maintaining normal muscle and nerve function, supporting the production of red blood cells.

Hummus

Hummus is not only delicious, but it is extremely helpful in supporting your recovery post-workout thanks to its combination of protein and carbs. Spreading it over a wholegrain pitta will provide you with a slow release of energy and carbs.

Milk

We’ve all seen bodybuilders drink milk, right? It helps with bone strength, muscle growth, and recovery. It is a very important player in a bodybuilders fridge thanks to its both casein and whey proteins.

Other Foods

I know what you’re probably thinking – we’re missing some basic bodybuilders foods. That’s right, we haven’t even mentioned them since they are “basic” meaning that you can’t go the bodybuilding route without these essential foods – chicken breasts, rice, and broccoli. There are numerous others that a bodybuilder has in his fridge. Some of them include green yogurt, quinoa, ground beef, pork tenderloin, and others.

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So, if you’re looking for a way to transform your body, you really should look into what bodybuilders do and what’s in a bodybuilders fridge trying to mirror their lifestyle. Your diet, training, and sleep are essential elements as a bodybuilder. But very often, we want a bit of support when it comes to getting lean, increasing testosterone levels, and enhancing performance in the gym.

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​​​​Can You Speed Up Muscle Growth?

Whenever we set a goal regarding muscle growth, it’s pretty obvious that we want to achieve it as soon as possible, we totally get it. That’s true about anything, and especially when it comes to building muscle. There’s simply no time for hanging around when it comes to such goals. But, can you really speed up muscle growth?

In bodybuilding circles, there’s just no time to waste and we all have the same thought: how to gain muscle fast.

It’s obvious that you just can’t go from skinny fat to swole overnight. But whenever we’re on the path of building muscle, you would love to know the fastest way to build muscle. You’ve been there, I’ve been there, everybody’s been there. If you find yourself hitting the gym 6 days a week with little results, there’s definitely something off in your regime. So, the question: “How can you make sure you’re on the right path of the muscle building process?” becomes even more important.

So, what can you do to build muscle fast? I’m going to tell you how in this article.

How Muscle Growth Occurs?

Before I share with you the fastest ways to build muscle, we should first take a look at what “building muscle” or “muscle growth” really means. If you don’t know the proper ways to build muscle, how can you expect to build muscle fast? Especially because more often than not, we do not know what’s happening in our body to make muscle growth occur.

In order to get big and muscular, we need to aim for hypertrophy (muscle growth). But what does this really mean? Muscular hypertrophy is when the muscle adapts to the regular pressure that is placed on them. In simple words, the stress and pressure that you put them under when you lift weights in the gym makes them “adapt”, becoming stronger and bigger, in order to resist that stress. The problem is that the muscles may adapt to the amount of weight and stress you put on them, and this will stop their growth. To keep your muscles growing, you need to progressively overload them.

Basically, you “break” muscle fibers in the gym by lifting weights, and then they grow back when you rest from the foods that you eat. That’s why recovery is such an important process in building muscle. That’s why rest (sleep) is so important. And it goes without saying that only quality foods will help your muscle hypertrophy – grow back stronger. Without diet, rest, or training, you can’t build muscle!

What’s The Fastest Way To Build Muscle?

As said, building muscle requires a combination of multiple factors. If one is off the charts, you’ll stop growing. In other words, you should keep a perfect balance to achieve your goals. Too much or not enough or something and that’ll stop your growth. So, if you want to gain muscle fast, you should make sure you’re doing everything right.

Increase Your Training Volume

While overtraining is possible, with the right amount of sleep and food, it is unlikely for someone who’s been training for a while. It is even less likely to occur if you use anabolic steroids (perhaps the best thing you can do in order to speed up muscle growth, but we’ll talk about it later). If you’ve just started working out 3-4 times a week will be enough. If you’re an experienced lifter, increase this number. Additionally, you should pay attention to the number of reps multiplied by the number of sets you perform.

Instead of stacking on those heavy weights until you’re almost literally a crumbling mess, you need to go a little lower in weight instead. While you may still be a crumbling mess toward the end of your workout, you need to aim to perform each of your lifts for 3 to 6 sets of 8 to 20 reps. This will increase your volume to build muscle fast.

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Get full-on with eccentric

Getting full on eccentric means that when you lift weights, you do it pretty easily. There are eccentric (easy) and concentric (hard). No, you shouldn’t lift easy weights. I’m trying to say that by performing concentric exercises you’re unlikely to hit the number of sets and reps you need, plus you’re increasing risks of injuries and reducing chances of a proper form that is extremely important. What you should aim for, according to research, is eccentric movement – slow down the movement and movement. It’ll trigger hypertrophy as you’ll make all your muscle fibers work.

For example – squats. If you do them with heavy weights, you’re unlikely to lower yourself down enough, won’t do it slow enough, and won’t have that pause – all of which are very important to create muscle tension and put stress on them. You aim to create muscle stress, not lift as heavy as possible.

Reduce rest times between sets

We’ve all seen guys in the gym more on their phones than working out, right? Many of them have been going to the gym for years with little to no results. But if you want to build muscle fast, you need to have short rests between sets. Keep your phone on Do Not Disturb and have your resting time between 30 and 90 seconds depending on the intensity of the exercises.

You should push your muscles to the limit if you want to see them grow. Fatiguing muscles is a sign of muscle growth!

Get plenty of sleep

Still, trying to work out how to gain muscle fast? Working out a lot and not gaining muscle? But what about your sleep? As said, recovery is a crucial part of your muscle building process. And if you want to speed up muscle growth, you need to give your time enough time to recover. And what recovery happens? That’s right – when you’re asleep. When you sleep, your body releases human growth hormone (HGH) and keeps cortisol (stress hormone) lower. That’s extremely important because HGH helps support muscle growth while cortisol hinders muscle growth.

A body deprived of sleep will never grow! You need rest to recover and build muscle fast! Moreover, enough sleep will help increase testosterone levels, which is extremely important to build muscle fast. In short, want to grow muscle faster? Add 1-2 hours more to your sleep. Aim for at least 7 hours of sleep per night. Better yet, 8-9 hours.

Eat in a calorie surplus

While it’s possible to gain muscle during a cutting cycle (when you’re eating in a calorie deficit), especially if you’re adding anabolic steroids and eating right, the fastest way to build muscle is to add extra (quality) calories.

When your body is in a calorie deficit (consuming fewer calories than your body burns) will hinder muscle growth. Simply because your body “thinks” you’re running low on food and doesn’t receive what it needs to repair muscles causing hypertrophy. Eat about 250 to 500 calories extra per day. But you should opt for quality high protein nutritious foods, rather than choking down on pizza.

Protein shakes

Never underestimate the power of protein shakes. Numerous studies proved their efficacies, which is why they are perhaps the most popular supplements among bodybuilders, athletes, and whoever wants to speed up the muscle growth process. For example, you could get casein protein before sleep. Casein protein is a slow absorbing protein type that will keep your muscle fed with the necessary amino acids to keep on growing. Casein protein can be particularly helpful after going heavy in the gym.

But there’s whey protein too that is very helpful immediately post-workout to replenish your body with the necessary amino acids fast as it is a fast absorbing form of protein. You’ll need protein shakes, however, only if you’re not fulfilling your daily protein necessities (that should be high as long as you want to speed up the muscle growth process) from foods. But since many people don’t, protein shakes can be awesome!

Try Creatine

Perhaps the second most popular supplement for bodybuilders and those who want to speed up muscle growth, creatine is proven through lots of studies to have awesome muscle building capabilities.

Creatine monohydrate is actually produced naturally by the body, we take it from various foods we eat and store it in our muscles. Creatine is needed the most when you’re busting out heavy lifts during your workout. Adding extra creatine to your diet while lifting heavy weights will surely help gain muscle faster.

Try Anabolic Steroids For Muscle Growth

While it’s true that anabolic steroids come with side effects and you may be hesitant to try them, do you know that protein and creatine come with side effects too? Also, do you know that there’s basically nothing better than anabolic steroids when it comes to building muscle fast? As earlier said, building muscle goes hand in hand with your hormones such as testosterone, human growth hormone, cortisol, and numerous others. Well, anabolic steroids greatly increase the levels of testosterone and decrease cortisol. Moreover, with HGH, you’ll boost your levels in a way that your muscles will “explode”.

If you’re searching for the fastest way to build muscle, I recommend you check the products at Cycle-Gear.to as they are the best when it comes to such goals. They are 100% quality and genuine products that will help you build muscle fastest possible ways on earth. Using them, you’ll greatly speed up recovery (as said, crucial for muscle growth), increase endurance and strength while delaying muscle fatigue, and boost your pump – all very helpful to bulk up fast.

  • Moreover, the Cycle Gear team can help you get those anabolic steroids fast, anonymously, and for the cheapest prices on the market. We will also help you understand the best possible ways to use steroids specifically for you and your needs. Enhancing your diet and training effectiveness in a safe way! By the way, with steroids or not, you should still follow all those recommendations if you want to speed up muscle growth! In the end, with Cycle Gear you can get big really fast!

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Yoked, Jacked, Shredded, Swole – Explaining It All

Yoked, Jacked, Shredded, Swole – these are all names that you might have heard in the gym or outside the gym. Usually, they are all used to describe a person who looks good, and full of muscles. But what do they mean? And most importantly – which one are you?

You may have heard someone calling a person jacked. But another one is ripped. What is the difference? I am going to try my best to shed light on this subject and guide you through this sometimes confusing gym lexicon.

Yet, before we begin, I should mention that language is subjective. It is important to understand that one person’s idea of a swole body type may be shredded to somebody else. Yet, a third person may think that the particular physique we’re talking about is nothing more than skinny fat. We’re all different, with different opinions and we look at things differently.

So, you should be aware of pretty much whatever you say. You are very likely to find people who disagree with you. For example, a person can be extremely muscular for a skinny guy. So that skinny guy may think that Arnold Schwarzenegger used to be extremely muscular (and it’s hard to argue over that). However, Phil Heath or Ronnie Coleman (who are some of the biggest bodybuilders of all time), may not agree with that. The point is – it depends on everyone’s opinion and point of view.

What Does Swole Mean?

To be swole is to be beefy as hell. You’re swollen. You have a big size to your frame. You may find yourself feeling swole after a particular punishing workout followed by a very large meal. When we talk about swole, we talk about cannonball muscles, a broad chest, and a neck like a bull. The problem with being swole is that you are going to have a nightmare finding jeans that will fit. That’s because they just never have the necessary give in the thighs. It can be a problem.

To better understand it, think of Tom Hardy in the Dark Knight Rises movie. Still, he’s not as swole as a powerlifter, for example.

Are You Shredded?

Shredded is pretty different from swole, for example. It does not mean that one is better than the other. It’s mostly about personal preference. Everyone has their own preference. Some like the swollen type of body, others love being shredded. The main prerequisite for being shredded is having a low body fat percentage. Usually, we’re talking about those walking around with less than 10% of body fat. Shredded guys pay less attention to muscle amount (but it’s still very important) than body fat amount. A swole guy usually pays more attention to the amount of muscle, rather than fat.

If you’re over 10% of body fat, it is very hard to provide a good muscle definition, so, it’s hard to be called shredded. So, if you want to be labeled as shredded, you will need to look as if you’ve just been sent through a vacuum packing machine on a conveyor belt. You just can’t be shredded without visible abs. To better understand it, think of Brad Pitt in Fight Club.

What Does Yoked Mean?

If you’re getting yoked, you’re actually getting very strong! You may not have mega muscle definition and there’s a chance that you may not even have visible abs. Hell, you may not even walk around carrying lots of visible muscles. Nonetheless, you can deadlift, for example, like there’s no tomorrow.

Usually, such people can work out with weights that you wouldn’t normally expect (remember Anatoliy? Yeah, that’s right!). Also, such people usually have very well developed traps and shoulders. Also, the neck of such yoked guys is the diameter of the average person’s thighs. There’s no question that you lift. Everyone can see that you’re very serious about the gym. It is natural to bodybuild when you’re yoked.

 

What Is A Meathead?

A meathead is usually the kind of guy who loves nothing more than just lifting heavy weights and guzzling protein to maximize his size. You will never see a meathead on a treadmill or doing cardio. All they care about is size. Also, usually, you can see them in the gym almost daily.

A meathead doesn’t care about body fat. All they care about is getting as huge as possible. They have bulging biceps and an X shaped physique. If you call a meathead a meathead, they’ll secretly love it.

What is A Gym Rat?

A gym rat is similar to a meathead in terms of loving nothing more than lifting weights and the gym. The difference, however, is that there are different “types” of gym rats. Some love to be meatheads, others may be shredded, yoked, or swollen. Generally, a gym rat is someone who spends all their free time in the gym. Usually, they are already in the gym when you come, you’ll finish your workout and they’re still there. Needless to mention they are in the gym almost daily.

They are just impossible to miss. They’re always next to iron. Be it morning, noon, or night. Sometimes, all three are on the same day. Most of them are with backward-facing baseball caps. In order to spend even more time in the gym they’ll be trainers in that gym. Not because they need money, but because they need to be near iron. LOL.

What Is A Gorilla?

The term “gorilla” was first used in the TV show Jersey Shore by Snooki. It describes a particular type of body. Typically the one that has been sculpted by focusing entirely on the upper body and ignoring the legs. You can generally find at least one gorilla in every gym. But usually, there’s more of them.

A gorilla will only train the show muscles and they will always ignore those that do not impress their friends including legs. Better not be a gorilla. Train all body parts equally.

What Is A Bro-Lifter?

This is not a gym bro. It is actually a name that you wouldn’t want to be called. A bro lifter is similar to a gorilla. They only lift for aesthetics alone and body parts that are visible, usually to impress girls. They will only train arms, abs, and chest. You’ll usually see them doing curls during their every workout session.

What Is A Beef-Cake?

A beef-cake is not a very common term nowadays as it was more common in the 1950s. Still, a beef cake is a guy who is muscular enough but with a healthy amount of body fat alongside it. Beef-cake is usually a person who is a meathead too, but it’s a “sweeter” word.

What Does Skinny Fat Mean?

This is perhaps the worst term when it comes to physique and performance enhancement. Skinny fat people usually have low muscle mass and lots of fat. Or at least, the muscle mass is so low that even the smallest amount of fat they have on them looks disproportionately large. Usually, a fat person is just fat but does have muscles underneath that fat. Skinny fat doesn’t have any muscle but they have fat. That’s what makes them have a disproportionate physique.

Usually, they have a good amount of fat around their stomach, however, they come with very thin arms, a flat chest, and a narrow back. Skinny fat people usually never diet and never go to the gym. A skinny fat is not anything that any self-respecting gym goer would ever want to hear referring to their own physique. Calling a gym goer skinny fat is an insult.

Swole, Shredded, or Skinny Fat? Conclusion

Are you skinny fat? Want something to boost your physique and performance? Or you’re already shredded and want to take things to the next level? Regardless of which one you are, most of us want further improvements.

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They are the only products proven to actually work when it comes to physique and performance enhancement. They will help shorten recovery times, boost energy levels, boost fat burning process, get you stronger, and help pack on muscle mass and size. Now you can get shredded, yoked, jacked, swole, or whatever body type you’re searching to become.

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Important Facts About A Cutting Diet Cycle

About 70% of your cutting cycle depends on your diet. While working out is extremely important, alongside other factors (such as avoiding stress, getting rest, etc.) dieting is the most important factor when it comes to cutting. That’s why it’s extremely important to learn how to do it so you can have a successful cutting cycle. That’s why, in this article, I am going to share some important information regarding a cutting diet.

If you are not doing it right, you can lose muscle mass – the exact opposite of what you’re searching for. Or, if you’re not doing it right, you may be disappointed by your cutting results by not burning any fat. So, learn how to do it right in terms of having a proper lifestyle such as working out, avoiding stress, getting enough sleep, and so on and so forth. And here we’re going to explain some more info regarding cutting the diet cycle.

Before I continue, I also should mention the efficacy of gear such as anabolic steroids and other performance enhancing drugs. They are extremely helpful when it comes to accelerating your fat burning process and preserving lean muscle mass. In fact, anabolic steroids are notorious for helping users gain lean muscle and strength even during a low calorie cutting diet.

  • Cycle Gear is here to help with all of that. In our Cycle-Gear.to store, you can find the best quality anabolic steroids for the lowest prices. Because of their high quality, they are sure to work as intended. The best part? They are safe when you do it right, and we can help you with that too. Bonus? You save a lot of money as we keep the lowest prices!

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Anyway, let’s get back to our cutting diet.

Cut Fat and Keep Muscle

When you combine a proper diet, workout plan, anabolic steroids, and rest – your goal of losing fat and keeping (and even gaining) muscle mass is just around the corner. And as said, dieting is incredibly important for those who want to get as lean as they can, without losing muscle and strength during the process.

Yet, there are good reasons why it’s called a cutting “phase”. Cutting is not sustainable long term. There’s a start and there’s an end. During this period, you aim to create the best cutting diet plan while being wary of your calorie intake, still fueling your body with lots of important nutrients.

During this plan, you should aim for low calorie and high protein. This will aid muscle recovery post-workout while keeping you full.

So, in order to follow a successful cutting meal plan, you need to have some foods as a base for all days – days when you’re working out and resting. Because on working days you need energy to have full blown workouts, but on rest days your body needs enough calories to recover!

By the way, that’s why the popular and safe steroids for cutting you can buy on our site are so effective. They aim for the energy for workouts and recovery post-workouts.

Foods

You’re going to need some popular foods for cutting such as:

  • Fruits like berries and bananas
  • Chickpeas
  • Brown rice
  • Oats
  • Whole-grain cereals
  • Green vegetables
  • Various nuts
  • Greek yogurt
  • Eggs
  • And pretty obvious lean meat like chicken breast

These are just examples, of course. There are lots of others. You can always mix them up. You need to stay motivated by adding variety to your cutting weight diet. At the same time, avoid junk food. Such as fast food, processed foods, sugary foods and drinks, high fat foods, and so on and so forth. Yet, do not get too bored or too restricted foods. It can affect you mentally or even physically, hindering your bodybuilding goals!

Calories

It’s extremely important to pay attention to the calories you’re eating. Especially in the cutting phase. Keep track of calories sticking to your cutting meal plan. Fat loss only occurs when your body burns more calories than you eat. So, it’s about the number of calories you get via foods vs the ones you lose. The number of calories is different from one person to another. It depends on various factors such as:

  • Height
  • Weight
  • Gender
  • Activity level

Macros

But also don’t forget about macros. The macronutrients consist of protein, fat, and carbs. You need a perfect balance of these three in all sorts of diets, but especially when you’re trying to lose fat in your cutting diet.

Perfect Cheat Meals While Cutting

When you’re cutting, eating clean is extremely important. It’s perhaps the most important thing that you should follow. Cutting is all about the amount of calories you eat and what exactly you eat. But we all know very well that this can be extremely hard. Very often, a lot of unhealthy foods can be tempting enough to “cheat” when you’re cutting. While you can “cheat” during a bulking cycle, it may not be such a huge problem as when you’re cheating on a cutting cycle.

Whatever the case, we totally get it. That’s definitely hard work. Whether it is resisting donuts at work, pizza on Fridays with the guys, or going out and having some McDonalds. Especially because your favorite snacks and foods seem to be everywhere! It is perfectly normal to start craving the foods that you previously indulged in. It’s natural to get tired of chicken and broccoli.

So, here I am going to share with you some perfect cheat meals while you’re cutting. Those are some healthy cheat meals. Keep in mind that they are still “cheat” meals, but at least, they are healthier and better substitutions.

Staying true to your cutting cycle is important. But we all hit the point where the same old meals are getting boring. That’s why making a cheat meal can be so much more tempting. So, instead of going for “whatever” it is still better to go for “healthy bodybuilding cheat meals”. I understand you may wonder – “Do healthy cheat meals really exist?”

Of course, they do. Again, while they still remain “cheat meals” they are still better than others. These are some of the best cheat meals around that will still keep you on track with your cut.

Cheat Meals While Cutting

Be sure that the healthy cheat meals I’m going to share here will not completely sabotage your efforts during a cut. Unlike other foods that you may crave. We know that cutting is a fickle beast. There are days when chowing down on chicken and veggies is not enough to make us feel comfortable. There are just some days when just taking a glance at pizza is enough to ruin our mood.

It may be hard to believe, but good cheat meals do exist. They can support your cutting more than you think. That’s because you may know that cutting is also a mental thing. How you feel psychologically is just as important. That’s why, when you are stuck to a diet plan and eat well and clean for a long time, a cheat meal (a healthy one) can act as a reward. It can help you motivate you even further.

Just think about it for a minute. During any type of weight loss diet (calorie restriction), most people focus on things that we cannot have, rather than those that we can. That’s why it’s so easy to fall off your goals and get a whole pizza ruining your goals. The healthy cheat meals during your cut is going to keep you motivated. Additionally, eating smart, clean, and healthy cheat meals is not going to kill your efforts. At least, not so far as others might.

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Moreover, when you eat in a calorie deficit, your results may come to a halt. That’s because your body has already made a lot of effort and has stripped out as much fat as it can. Plus, it has a huge impact on your Central Nervous System. So, to kick start your metabolism and your Central Nervous System, a healthy cheat meal can help.

Therefore…

You need to be smart about your food choices. Make sure to go for the right type of cheat meal. Especially because the aim of a cutting phase is to lose fat AND get lean, maintaining muscle mass. This is the reason why we thought that putting together some of the best cheat meals around would greatly help you.

It will help so you can treat yourself, support your goals, and still go through your cutting cycle successfully.

What Are The Best Cheat Meals Foods?

So, a cheat meal is basically cheating, but as said, it still needs to be healthy. Otherwise, it is going to cause havoc on all your efforts and goals. So, we have some examples to get you started. This way, you can reward yourself and still stay on track.

Carbs and Protein…

It is not uncommon for people to avoid carbs as much as possible when they are attempting to lose weight. And to their biggest surprise – they either can’t lose weight at all, or they can’t progress soon enough. That’s because they remove carbs completely. Not only does it affect your metabolism and central nervous system, but it also greatly affects your leptin levels. That’s the hormone that burns fat. That’s why, a high carb healthy cheat meal is going to help you feel full (which is very important for a cutting cycle), and it’s also going to support your fitness goals. You will help it all – your CNS, metabolic rate, and leptin hormone levels.

As in terms of protein – I guess there’s no need to explain it. Proteins form the building blocks of lean muscle tissues and also help burn fat. Protein has an essential role in a healthy living and fitness goals. Getting regular protein is crucial because of numerous factors. It also helps you keep your appetite steady by keeping hunger spikes at bay as you feel fuller for longer. And that’s just the least benefit you get from protein.

But when we talk about cheat meals, we do not recommend you a high fat meal, or meals that offer too much carbs. As you should already know it – it’s definitely against your cutting goals. After all, you should pay attention to the daily calorie intake. Especially during a cutting cycle.

What we try to say is that instead of a greasy pizza and those deep-fried onion rings (yeah, they are tasty but unhealthy), you would need to focus on high protein and high carbs.

Check below some of the best cheat meals to treat yourself and still achieve your cutting goals.

Some Cheat Meals Examples

Cauliflower crust pizza

If you’ve ever been in a cutting cycle you already know that pizza is a common craving. After all, pizza is the number one most popular food type in the world. No wonder – it’s super tasty. The problem is that it’s not very healthy. That’s why a lot of guys in bodybuilding circles can’t even say the last time they had a slice of pizza. However, what if I told you that it doesn’t mean that you need to miss out on pizza while you try to cut completely? Sounds awesome, uh?

Of course, regular pizza might be tastier, but it’s better than nothing. That’s why you could treat yourself with some cauliflower crust pizza. This is one of the best bodybuilding cheat meals you may get. That’s because the cauliflower version cuts out the excess of carbs associated with pizza.

Therefore, the cauliflower crust pizza offers you just the right amount of carbs, as well as fiber and a lot of veggies on top of it. All you need for a clean and smart diet. It’s still a cheat meal, but it will make you motivated for the cutting diet ahead of you.

  • TIPS: If you crave meat, go for chicken instead of pepperoni. There are good reasons why bodybuilders eat chicken – it is a leaner meat. Pepperoni is heavily processed. Additionally, you could use a paper towel to get rid of the excess fatty oils in your pizza. Many do it, I do it – why shouldn’t you do it?

Sushi

Sushi is generally not a very healthy meal and that’s why it’s not very often seen among bodybuilders. But when it comes to sushi as a bodybuilding cheat meal, things tend to be a bit trickier. I would recommend avoiding anything tempura, with any wacky sauces or mayo that you can usually find in rolls.

If you opt for healthy cheat meals such as sushi, I recommend that you opt for nigiri and sashimi. These are the cleanest options out there. Sashimi is just raw fish, but nigiri is raw fish on white rice – similar taste to actual rolls.

It’s obvious that fish is very important in any diet. But if you go for sushi as your fish option, avoid anything deep fried or smothered in sauces and/or mayo. They are the fattiest. Go for the “cleanest” options instead.

Steak and Potatoes

A cheat meal is called that way because it’s “cheat”. It doesn’t need to be boring. That’s why, when you are searching for healthy cheat meals, the good ol’ steak with potatoes is an awesome option for bodybuilding during their cutting cycles.

Indeed, steak is typically higher in fat than other sources of protein, nonetheless, this cheat meal is still not going to completely derail your progress. After all, steak is full of protein and other important elements. Moreover, the way you choose to cook your steak is also going to have an impact on the fat content.

Grilled steak is your best option. That’s because fat is easily drained away during cooking. If you pair it with medium potato and plenty of vegetables – it will make sure to keep you full. At the same time, your body gets the crucial proteins, carbs, and other vital nutrients.

After all, we all know that steaks are for real men. That’s why they are among the best cheat meals. You can treat yourself to dinner at a steakhouse and it is sure to offer a great boost of motivation for your hard work!

Spaghetti and meatballs

Pasta is not really a part of a cutting diet because a huge bowl of pasta can wreak havoc on your cutting diet. Nonetheless, some specific spaghetti types and meatballs can still be a good cheat meal depending on how you cook it. It is dense in carbs and proteins. Still, you should pay attention to your portion and go for those healthier spaghetti types. Moreover, it is minimal in fat and can be a great bodybuilding cheat meal option.

I would recommend the whole-wheat or whole-grain pasta and switch out beef meatballs for leaner alternatives. Good examples would be turkey or chicken. Of course, limit the sauce or mayo that is usually full of fats, sometimes sugar and salt, and other unhealthy elements.

When you get the proper spaghetti type, proper meatball type, and proper sauce type, combined with portion control, spaghetti with meatballs (and some veggies) can be a great option!

Top Tips For Healthy Cheat Meals

We understand that “cheating” is there because it is the easiest part of the cutting. But remember that how you cheat is extremely important! Cheating, as explained, has its benefits. But it can easily do more harm than benefit, as you may know. That’s why I recommend opting for leaner meats, careful with the cooking process, avoiding high fats, processed and other unhealthy elements as well that can make a huge influence on your cutting diet. Be sure to opt for the healthiest options whenever possible.

Some tips would include:

  • Get organized with your cheat meals. Knowing when and what you are going to eat is very important when you attempt to cheat.
  • Smash the gym first. You know you earn your cheat meal after dripping in sweat in the gym. Plus, your body takes what it needs to recover.
  • Pay attention to portions. OK, you’re cheating. But it doesn’t mean that you should binge-fest. Bodybuilding cheat meals do not mean you can go for 10x portions.
  • Avoid high-fat foods. Despite many people’s belief – high fat is worse than high carb! Avoid greasy junk food and avoid liquid carbs, calories and sugars.
  • Remember your goals. Cheating can easily take over your entire cutting phase. Limit your cheating meals whenever possible. Remember your goals and stick to a strict regimen of calories.

Ready To Achieve Your Cutting Goals?

We got you covered! Besides helping you with some of the best cheat meals for your cutting phase, we have much more to help you smash your cutting goals. If you need some help cutting fat and keeping muscle, our cutting anabolic steroids will help you just that.

When you learn how to use anabolic steroids correctly and safely, and as long as you use pure and high quality ones – you will notice huge improvements in your goals. That’s exactly what we have to offer! Cycle Gear is your go-to when it comes to cutting fat quickly, reducing fatigue, protecting lean muscle mass, boosting energy and endurance, and so on. We offer 100% high quality products for the cheapest prices. Plus, we help you with all sorts of information when it comes to getting lean and achieving your bodybuilding goals. Be it cutting, bulking, or body recomp.

We promise anonymity, secure payments, fast shipping, the lowest prices, the highest quality of products, discounts, and various other help that you may need to achieve your fitness goals to get you strong, muscular, and lean!

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Dumbbell Core Workout

Check Out The Best Dumbbell Core Workout Here! Do you know that a strong core is actually extremely important to any workout routine? Even when you’re doing biceps curls, you still should hold your core firmly. It basically means that almost regardless of the exercise type you’re doing or the workout routine you have, you’re almost always working your core. That’s why a strong core is so vital.

So, strengthening your core means that you are going to develop the muscles in your lower back, abdominal muscles, and pelvis. The core muscles that are basically keeping your entire body. Core exercises train the muscles in your core to work in harmony. With strong core muscles, you’re going to have a better balance and stability, and this will aid the function and movement. And not to mention the other benefits that we’re all dreaming about: having a more toned core definitely improves your overall appearance. Anyway, it’s not only about visual benefits. You will improve your balance, coordination, and posture.

  • One great way to work out your core which will help increase stability and balance is to add dumbbell exercises into your bodybuilding routine. That’s because these will help weighted ab exercises into your practice.

But another great thing about the dumbbell core exercises is that you can do them practically anywhere you want. You can do them regularly at home, at the gym, or even at your office during your lunch break! They’re a perfect strategy for a short workout, but they also can be perfect for a sweaty workout too. You can add them into a longer routine in order to get your heart racing too. Whatever the case, they are going to be awesome at building your core strength fast and efficiently.

Dumbbells For Abdominal Muscles

We all know that there are literally hundreds of ab workout exercises. But if you’re struggling with more ab workout ideas, or you simply need to build an even stronger core, read on for more helpful information regarding dumbbell core workouts. With the help of this post, your core is going to get an intense workout with a selection of exercises that are created specifically for targeting both your upper and lower abs, obliques as well as lower back. One of the great parts is that all you need is to use a set of dumbbells.

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Why Do We Need A Strong Core?

I earlier mentioned the most important reasons why we need a strong core. It is important to strengthen your core because this is an essential part of a healthy (and good looking) body. Your core basically “holds” your upper body firmly. Without a strong core, you’d just find it hard to have a good posture. This isn’t only making you look in a bad light, but it can cause health (especially spine) issues.

Your core muscles are the ones that support your spine, they stabilize your body and structure and promote a proper posture. They are responsible for making you able to simply walk.

You do not even realize it but you actually rely on your core for all movements. From twisting to the side, reaching above your head, and moving heavy objects. You are using these muscles whenever you’re sitting down and standing up. As said, you use (or should keep them firmly) even when simply doing bicep curls. At first sight, they may seem to be unrelated, but since they are stabilizing your body and structure, they actually are.

In the end, never underestimate the effects of building a healthy and strong core. It is going to be an efficient way to prevent or actually relieve lower back pain, build muscle mass, and improve your physical appearance, flexibility, and stability.

The Importance Of A Full Body Workout

If you want to have visible abs, you shouldn’t just have ab exercises. I suppose you already know it. To have those abs, you would want to work out your entire body. When talking about a balanced fitness routine that is both healthy and beneficial, it should include cardio, flexibility, strength training as well as balance exercises.

By doing a full body workout, it is not only going to promote strength, toning, and flexibility in your entire body. But it will also prevent you from getting bored during workouts. Will also help you constantly challenge yourself to achieve new goals.

Searching For Professional Help?

Keep in mind that searching for professional help is always going to be beneficial! Regardless if you’re a fitness newbie, or perhaps you’re living with a health condition or maybe recovering from an injury. Even if you’re not a newbie and do not have any injuries or health conditions, you would still get a lot of help from professionals, regardless. It is always a good idea to consult the help of a professional such as a personal trainer in order to create your workouts for you. Even if you’ve been in the lifting game for a while, a professional can help you level up the current schedule. May offer helpful advice and insights specifically for you and your needs. But then again, especially if you’re a beginner.

Regardless of your health condition or level of experience, a personal trainer or a fitness professional is able to assess your current fitness level and experience, your needs and goals as well as your status and health, creating a personal plan. You already know that we’re all different and respond differently to different compounds, workout plans, and exercises.

That’s why it is so important to have an individual plan regardless of what we’re talking about: workout schedule, weights, reps, supplements, anabolic steroids, resting time, and so on and so forth.

But what’s also very important is that they will make sure that you are going to have the correct form and technique during your workouts. This is not only helpful for gaining muscles and burning fat as fast and as efficiently as possible. But it is also going to keep you safe because improper techniques and forms could lead to various issues in the long run. So, they would teach you how to build your lifts and progressively gain.

Moreover…

You should not ever underestimate the mental effects of working out. Training can be strenuous both for your body and mind. People are often getting tired mentally rather than physically. This causes them to give up and lose motivation.

A professional trainer, however, can help give you the motivation and feedback that can help you progress and modify your routine. Without realizing that, this is what you actually need.

The Right Weight For You

So, you plan to start your dumbbell core workout, but what weight is right for you? Of course, you need to go for a dumbbell weight depending on your strength level. Start with a low weight, for example, 5 pounds, and complete a few reps of an exercise. Do not start with “ego” weight. The technique is very important. You can increase the weight by 2.5 pounds until you are getting to a somewhat challenging, but not impossible weight. Remember that you should keep a good form (technique) and then complete a specific amount of reps.

You should choose a weight that depends on your goals. For example:

  • If you’re searching for strength training, you should go for a suitable weight that would help you do around 4-8 reps.
  • For building muscle, you need to choose a weight that will allow you to perform anywhere between 8 to 12 reps in good form.
  • In case you’re training for muscle endurance, then you should choose a weight that you can lift for at least 15 repetitions.

So, with this being said, I am going to share here some essential dumbbell exercises that you could (or maybe even should) include in your next workouts. Will share their benefits and how you could do them properly. But first…

Warmup, Warmup and again… Warmup

It’s actually very important to warm up your body before actually working out. I guess you saw fighters, football players, and all other sports competitors starting their game already sweaty. That’s because a warm-up is not only going to ensure you’ll perform better, but it greatly reduces the risk of injuries.

So, before you start training, start with a warmup of about 3-5 minutes. It could be a quick walk on a treadmill, maybe using a cross trainer or a rowing machine or maybe you could do a short circuit that will quickly get your heart pumping. A highly effective short circuit would be 30 seconds of each:

  • Jogging on the spot
  • Jumping jacks
  • High knees
  • Butt kicks

After these two minutes, rest for 20-30 seconds and repeat again. 2-3 circuits will get you ready for the workout.

The Best Dumbbell Exercises For Core Muscles

For each exercise that I am going to share here, it’s best to complete around 1-3 sets, each consisting of 8-15 reps. Or then again, the number of reps can be adjusted according to the weight that you choose. This depends on your goals.

In case you’re new to training or you’re recovering from an injury, it’s important to remember – start slowly and work your way up. Attempting too much weight or having improper technique can lead to injuries. In case you are not familiar with weights, as explained above, slowly add the weight after starting lightly. If you’re unsure about the form or technique, start by doing a few reps of each exercise without any weight at all. When you get familiar with the form and have a good technique, begin adding a lightweight. Then gradually increase the load, without sacrificing the technique.

So, check out some highly popular and highly efficient Dumbbell Core Workout Exercises.

Russian Twist

Start off by sitting on the ground and having your legs stretched out ahead of you. Bend your knees and place your feet flat on the floor. While holding a dumbbell in front of your chest, slowly start hiding at your hips, bracing your core and leaning slightly back with your upper body. You should slowly twist your upper body to the right. Return to the starting position. Repeat the same movement on the opposite side.

Crunches

This is perhaps the most popular abdominal exercise. People often tend to either overestimate or underestimate its effects. Regardless of which group you are in, crunches can be effective for strengthening your core. Especially because now you have a dumbbell added. Start by lying on the floor. Keep your knees bent and pressed to the ground. Hold the dumbbell close to your chest with both your hands. Use your upper abs in order to lift your shoulders and torso towards your knees. Gently lower back, getting your shoulders and torso on the floor again which is the starting position. Repeat.

Dumbbell Swing

For this exercise, you need to start in a standing position. Hold the top of a dumbbell in both hands. Hinge at your hips while bending your knees slightly as you are swinging the weight between your legs. You should be using your hips in order to propel the weight up to the shoulder height. Slowly lower the weight in the starting position and repeat again.

Side Plank Raise

Start your side plank raise by lying on your left side with your legs extended. While leaning on your left forearm for support, you should stack your feet and place a dumbbell on your right hip. Lift your hips and legs as high off the ground as you can. Hold this position for a few seconds before slowly returning to the starting position. Of course, you should repeat this on the right side as well.

Dumbbell Rowboat

While sitting with your legs stretched out and holding a dumbbell in front of you, start to slowly lift your feet off the floor. Keep your core engaged as you are twisting to the right. Slowly return to the starting position and then repeat the movement on the opposite side.

Alternating Overhead Press

Begin with good form by standing with your feet shoulder width apart. Hold a dumbbell in each hand and bend your elbows so your hands are at shoulder height with your palms facing forward. Straighten your left arm to raise the weight above your head. Engage your core in order to keep your lower back straight. Lower your arm to the starting position in a slow and controlled way. Repeat this with your other arm.

Squat To Overhead Press

You should start in a standing position by holding two dumbbells towards your chest. Your palms should be facing your body. Throw your hips back as if you are going to sit down and lower into a squat. Stand up straight. At the same time, you should lower your arms above your head with your palms facing away from your body. Return back to the starting position and then repeat.

Long Arm Dumbbell Crunch

The starting position is lying flat on your back with your knees bent. Begin by pressing the soles of your feet into the ground. Hold a dumbbell behind your head with both your hands. Engage your core muscles and lift the weight above your head as you are performing a sit-up. Engaging the core muscles again, slowly lower back to the starting position and repeat.

Leg Raises

Start by lying on your back and having a dumbbell held between your ankles. Lift your legs to approximately 45 degree angle while squeezing your legs together to lift the weight. Slowly lower your legs back to the starting position. Then repeat.

Standing Weighted Twist

Start in a standing position. Hold a dumbbell at your chest height with both hands. Rotate your torso to the right and then return back to the center. Then rotate to the left and return back. Repeat.

Lying Overhead Reach

Begin by lying down on your back and holding a dumbbell in each hand over your chest. Make sure that your knees are above your hips with your calves parallel to the floor. In this way, your legs are creating a 90-degree angle. This way, gently lower your arms to the floor behind your head and pause for a few seconds. Return your arms to the starting position slowly then repeat.

Tips For Having A Toned Stomach

Well, those are the exercises that would greatly help you build a toned and strengthened core. This ultimate dumbbell workout for your core is definitely going to help strengthen and stabilize both your abs and lower back. Introduce them in your workouts frequently and you’re going to see a huge change in no time. But in addition to the dumbbell core workout, there are numerous other things you can do for a better looking midsection. Some tips you can (and actually should) introduce to your bodybuilding regimen are:

  • First and foremost, perhaps the most important, follow a healthy and balanced diet. Make sure to include fiber, protein, and probiotics.
  • Try whatever it takes to get about 7-9 hours of high quality sleep every night. Sleep deprivation often leads to fat gains, especially in your stomach area.
  • Drink a lot of water every day. Never underestimate the importance of water. After all, the human body is all water up to 60%!
  • Stay away from sugary drinks. Liquid calories are a huge problem. Avoid fruit juices, soda, and alcohol.
  • When you are to drink hot beverages, you should stick to unsweetened tea and coffee. Make the habit of drinking only water, tea, and coffee – without sugar.
  • It’s best to balance out your workout routine with different activities that help you relax and avoid stress.

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