Bulking Cycle 10 Weeks ----------------------- The 10‑week bulking cycle is a structured plan designed to maximize muscle hypertrophy while minimizing fat gain. It typically consists of three key phases: the initial "kick‑off" phase, the "maintenance & ramp" phase, and the "cut‑back" or "plateau" phase.
Kick‑Off Phase (Weeks 1–3)
- Purpose: Prime the body for rapid growth by loading muscles with high protein intake and moderate caloric surplus.
- Nutrition: Consume about 2500–3000 kcal per day, focusing on lean proteins (≈2 g/kg body weight), complex carbs (≈5 g/kg), and healthy fats (≈1 g/kg).
- Training: Heavy compound lifts (squats, deadlifts, bench press) with 3–4 sets of 6–8 reps; incorporate 30–60 min cardio to maintain cardiovascular health.
Phase‑2 – Stabilization & Volume Increase
- Duration: 4–6 weeks.
- Nutrition: Slightly reduce carbs (~4000 kcal/day) to allow for muscle growth while minimizing fat gain.
- Training: Increase volume (4–5 sets of 8–10 reps); add accessory work targeting weak points.
Phase‑3 – Peak Conditioning & Taper
- Duration: Last 2 weeks before the event.
- Nutrition: Shift to high protein (~300 g/day) and moderate carbs; reduce fats to ~25% of total intake.
- Training: Reduce load by ~20%, focus on speed work, rest days increased.
Recovery & Sleep
Sleep: 8–9 hours nightly.
Active recovery: Light walking or cycling on day‑off.
Massage: 1–2 sessions per week to relieve muscle tension.
Set a Carbohydrate Target: 4–7 g/kg if you train >3 h/week; lower if less intense.
Add Fats & Proteins: Roughly 0.8–1.0 g protein per kg and 20–35% of total calories from fats.
Plan Meals Around Workouts – eat carbs before and after sessions, pair with proteins for recovery.
With these guidelines, you’ll have a clear framework to tailor your nutrition to your training demands, helping you perform at your best while staying healthy. Happy fueling!
