What Is Bulking, Cutting & Shedding?

Bulking, cutting and shredding -- three phrases that are synonymous with body building and physique training.

Here's your guide to what they are and how to do them.....


Bulking refers to the phase of training and nutrition focussed on making maximum gains in muscle size, meaning you need to eat at least 500 calories over maintenance (if you're a hardcore, probably an extra 1000!). Your gym's resident bro-scientist might be heard saying 'I'm gonna eat 10,000kcals a day, go on a hardcore bulk, then win Mr Universe'!

Your bulking basics:

Eat around 20kcals per lbs of bodyweight (e.g. 20 x 170 = 3400kcals)
Train hard with weights 3-5 times weekly
Limit cardio
Take 2 servings of Omni-MX Hardcore daily
Bulk for 6-12 weeks


Even the best bulks are likely to result in a little fat accumulation, which is why you might follow one with a 'cut'. Cutting phases are focussed on reducing body fat, while retaining muscle size, to develop a physique where you have a good level of muscle definition ('cuts') in the 8-10% body fat range.

Your quick cutting essentials:

Eat around 15kcals per lbs of bodyweight (e.g. 12 x 170 = 2040kcals)
Train hard with weights 3-5 times weekly
Start interval training 2-3 times a week
Take 2 servings of Omni-MX Leancore daily + BCAA's
Cut for 4-8 weeks


Many guys are happy with a cut physique. However, if you want to have extreme levels of definition and be at your ripped best, then you need to get 'shredded' – aka shredding your body fat down to 6% or lower while retaining lean muscle.

Simple shred tips:

Eat around 10kcals per lbs of bodyweight (e.g. 10 x 170 = 1700kcals)
Train hard with weights 3-5 times weekly
Keep interval training 2-3 times a week + add on morning fasted walks
Take 2 servings of Omni-MX Rippedcore daily
Take Shred-X Hardcore and BCAA capsules
Shed for 4-6 weeks

Many serious trainers cycle their nutrition and workouts between bulking, cutting and shredding phases. For example, bulk in the winter, cut in the spring and get shredded for summer!

Related Articles