TLDR: Anthony Mychal’s Chaos Bulk: Embrace the chaotic nature of biology and shape them to fit muscle-building/fat loss goals
Physiological processes are inherently chaotic. For regular lifters, following generic recommendations for bulking and cutting is suicide; it does not consider the ‘chaos’ of biological processes. In Chaos Bulk, Anthony Mychal demystifies the ‘wiggle room’ during a fat loss/ bulking phase. The wiggle room is when signals for muscle building is needed during fat loss, and vice versa.
The Chaos Bulk is meant for people who are already at a good base, 9-12% (for guys) bodyfat. The basic philosophy of Chaos Bulk is to optimize training days for muscle building, and rest days for fat loss. With this and a consistent protein intake, days are set up like this:
|Training Day||Rest Day|
|More calories (more from carbs)||Less calories (more from fats)|
|Fat intake minimized||Carb intake minimized|
|Shift carbs to post-workout period||Consider fasts to lower caloric intake|
Even more variations could be added. Plus, minus and neutral days can be used to autoregulate daily caloric intake. With 9-12% bodyfat, changes in body composition are observed from the mirror. As such, more pluses should be added on bulking phases when looking lean, and more minuses can be added on fat loss phase. The idea is that a lifter is not further than 2 weeks away of cutting from his base.
There are even more variations to add to provide more muscle building/fat loss signals for the body. Strategies like carb cycling, intermittent fasting, or even long fasting up to 24 hours can be added to the diet.
Finally, there is a Chaos core that a lifter must adhere to, which is a very simple set up for the diet. The core of the diet is 1 pound of meat, 6 eggs, and 3 protein shakes. Modifications can be done for lighter individuals, and eggs can be swapped with cheese. The Chaos core provides about 215g of protein, more than sufficient for most individuals. More carbs can be added on training days, or more fat can be added on rest days.
On a training day, signal fat loss more (by not eating/ fewer carbs) before the workout. After the workout, provide signals for building muscle (by eating carbs/ eating more).
- Autoregulation in macros that considers daily fluctuations
- Forces the lifter to not overbulk
- Can be confusing to the uninitiated (advanced diet strategy)