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Old 07-06-2009, 08:40 AM   #8
BendtheBar
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It isn't exactly the briefest read. A friend of mine summarized it like this...

"It was created by a Swedish scientist/bodybuilder called Torbjorn Akerfeldt. During the bulk phase you eat 20 x BW and when cutting you eat 8 x BW.

In one of the studies he cites, some of the men put on 6lb during the bulk phase; of which 46% was muscle - and they didn't even train with weights."

He then tried it for 8 weeks and found...

"Hey Steve,

I did 4 x two week cycles (2 cuts and 2 bulks). After week 6 I had gone from 192lb with a 35 inch waist down to 190 with a 32 3/4 inch waist. I decided to do another 2 week bulk after that and went up to 198 with a 34 inch waist.

After 8 weeks I had put on 6lb and lost an inch off my waist, which I was pretty happy with. I definitely think that manipulating calories has a major effect. Also it wasn't as boring as doing a straight 12 week cut or bulk like I normally did and the licence to eat was awesome ;D"


Now, the 20 times bodyweight for bulking isn't my approach, and I wouldn't recommend that at all. It's much safer to approach bulking by look at your base lean muscle mass. So it your body is 165 pounds without fat, I would multiply that number by 25 and eat 4,125 calories.

And for cutting I would start with 15 as the multiplier.

So, eat 4,125 calories for 2 weeks, then 2,475 for 2 weeks.

Quite honestly, I really don't think an "uber" scientific approach is needed when trying this plan. Most natural lifters should shoot for 4000+ when bulking, and about 2400-2500 when cutting IMHO.

Again, these are just jumping off points. If they can't gain muscle, add 500 more calories during bulks, if they can't lose fat, drop 300 calories during cuts.
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