After about 12 weeks of disciplined cutting, it’s critical to take a 4 week diet break. This is where you bring calories up to around maintenance levels.

The goal is to boost muscle growth. You see after a period of undereating, our body is essentially primed to pack on muscle when you up the calories. This is why many bodybuilders and fitness models gain muscle very fast after finishing a competition.

Moreover, a period of higher calories is amazing at boosting metabolism and avoiding the ravenous hunger that ensues when one diets for too long.

During the muscle up phase, everything remains the same, the only difference is that you will essentially be eating maintenance level calories everyday.

During this 4 week phase, you will notice pretty amazing muscle and strength gains. Your lifts will shoot up and your muscles will harden. You will look fuller and nearly as hard.

Any weight that is gained is usually water, glycogen and muscle. The beauty of this also is that when you go back to the lower calories, fat loss is massively accelerated.

You see, when you stay in a deficit for too long, fat loss slows down and sometimes even can come to a halt.

It also becomes more and more difficult not to screw up and overeat. So planning for a muscle up phase is one of the best ways to maximize your physique gains and help coax your body to a very low body fat.

Of course, just like per usual, you should still be utilizing fasting during the muscle up phase.