Having become hooked on the guides, Alex has progressed through the first two volumes and is now halfway through the third and shows no sign of stopping, thanks in large part to the support he gets from friends and family, who are amazed by the results he has achieved.
When four gym fanatics got together to share the secrets of their exercise routines online, they had no idea that within three years their blog would have become a leading provider of downloadable health and fitness training guides, generating annual sales of £1.2 million ($1.5 million).
The diet tends to be low in calories, with most of the calories coming from carbs and protein, and it always involves weightlifting. Weightlifting is key: It helps prevent muscle loss when you begin to cut calories.
For example: If the 155-pound (or 70-kilogram) person mentioned above is on a 2,000-calorie cutting diet, they should eat 110 grams of protein and 60 grams of fat. The remaining 1,020 calories can come from carbs (about 255 grams of carbs, to be specific).
Cheat meals, which are occasional deviations from your plan, are meant to ease the strictness of cutting. (After all, you still have a life outside the gym and the kitchen.) But if you have difficulty with moderation, these special meals may sabotage your weight loss efforts or promote unhealthy eating habits.
During the bulking phase, bodybuilders follow a high calorie, protein-rich diet and an intense weightlifting regimen to build as much muscle as possible. Once they reach their muscle mass goal, they often transition to the cutting phase. This can last from 12 to 26 weeks. 2b1af7f3a8