For the first 2 weeks start this system by consuming 1.500 more calories per day than your maintenance energy requirements. The second week add another 500-800 calories. Consume 6 meals every day, each with about 500 to 700 calories. Your daily macronutrient profile during the bulking phase should be made up of 20% protein, 50% carbohydrates and 30% fat. Plan to do only weightlifting -- no aerobics -- train four times a week. Lift as much weight as possible for low reps, around 6 reps per set.

After the bulking phase you should go on a low calorie diet of 1.600-1.800 calories a day for 2 weeks. During the cutting phase reduce your macronutrient profile to 40-45% protein, 40-45% carbohydrates and 10-20% fat. Train with weights only three days a week, doing moderate weight, relatively high reps with low intensity, around 12-15 reps per set. Perform three to four 20-40 minute aerobic sessions a week. Repeat the cycle until you reach your desired bodyweight.

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